YOGA FOR WEIGHT LOSS PART-1

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Causes of gaining weight and obesity…

Yoga is ancient science which always brings benefits to everybody. Gaining weight and obesity is essentially a state of metabolic disturbance. We gain weight when there is an imbalance between the intake and expenditure of energy in the body. With all the benefits from modern life such as car, washing machine, computer etc. we do not use as many calories which we did just a few years before when we didn’t have this kind of facilities. Modern life style includes packaged food, spices, refined products and even addictive ingredients. So all these are the main causes for gaining weight and obesity.

How yoga can help for losing weight

  • Yoga works in a unique way. Yoga can give you the energy and enthusiasm to create your weight loss plan and more importantly the inner strength required to stick to the plan.
  • It works on the endocrinal system and changes the hormonal balance in the body. Unwanted fat from the body is removed by burning calories as well as by altering the hormonal balance of the whole body.
  • Yoga can support your weight loss goals by giving a healthy direction to your life energy.
  • Yoga postures help balance your body. Some yoga poses, when performed correctly, massage the endocrine glands and the digestive system which improves digestion.
  • Lastly, and most importantly, yoga can help control how much, how and what to eat. Regular yoga practice can give you a valuable and unshakeable body consciousness that would help you eat less and the right kind of food.
  •  Yogic Asanas tone up the body by penetrating deep into each tissue and muscle which general exercises cannot achieve. Yoga will help you change the functioning of your entire system, lose weight and build a healthy muscle tone.

TONING YOUR ABS

Toning exercises are good for a flat stomach and regular practice will give you a well toned and flat abdomen. As these exercise will also effected to LIVER and liver has many important and essential functions. It is very powerful and detoxifier and cleanser. It purifies your blood. A good and healthy liver can dispose bad fats and put good fats to work for you. Its gives you energy by storing the glucose and making coenzyme Q10 that powers your muscles. Some certain Yoga Postures and exercise gives vital force to liver.

Some yogic exercises are:

Exercise 1

 
  • Lie on back, body straight
  • Slowly raise legs to 90 degrees, foot flat, toes in and hold for 15 -20 seconds.
  • Slowly lower the legs to starting position.

Repeat 10 times.

 

Exercise 2

  • Lie on back, bend knees as shown.
  • Interlock hands behind head, keeping elbows close to head.
  • Lift up exhaling, hold for 15-20 seconds breathing normally.
  • Come back to starting position.

Repeat 10 – 20 times

 

Exercise 3

  • Lie on back and bend knees, interlock legs, position as shown.
  • Interlock hands behind head.
  • Exhale as you lift up, hold for count of 15-20 breathing normally.
  • Come back to starting position.

Repeat 10-20 times

 

 

CONTRACTIONS FOR ABS

Holding yogic contractions is the key to losing the fat around your stomach. The following Asanas help increase muscle strength while toning the body and melting the fat. Practiced regularly, they will give you a well-toned and flat abdomen.

Posture 1

 
  • Lie on back.
  • Raise upper body, arms and legs, exhaling as you come up.
  • Hold the position for a count of 15- 20, breathing normal.
  • Inhale as you come back to starting position.

Posture 2

 
  • Lie on back with arms stretched above your head. Inhale
  • Raise one leg, upper body with arms stretched out as shown.
  • Hold for 15-20 seconds, breathing normal.
  • Inhale as you come back to start position.
  • Repeat with other leg.

Posture 3

 
  • Lie flat on stomach, legs straight, and feet together, soles of feet uppermost.
  • Place palms below and to side of shoulders, forehead on floor.
  • Inhale as you slowly stretch the upper body upwards.
  • Straighten arms and arch the back as shown
  • Hold 20 -30 seconds breathing normal.

Posture 4

 
  • Lie on back. Fold your knees, place feet near hips.
  • Place palms underneath shoulders, finger pointing towards feet.
  • Raise hips and arch your back, shifting your weight onto your hands.
  • Push up and raise your head and upper body as far as you can.
  • Hold for 10-30 seconds then slowly lower the body to starting position.

Posture 5

 
  • Stand on knees, knees a little apart.
  • Reach back for heel with the same hand and then reach for the other heel with the other hand.
  • Push your hips forward and drop your neck back.
  • Drop the head back and arch back, pushing hips forward.
  • Hold for a few seconds breathing normally
  • Slowly resume starting position.

Posture 6

 
  • Lie on your stomach, arms beside you.
  • Bend your knees and catch hold of your ankles.
  • Push feet away from head and raise your upper body as shown.
  • Hold for a few seconds – breathing normally.
  • Exhale as you lower your body.

Thank you very much

Master Praveen Kr. Verma

YOGA WITH HEALTHY BODY AND MIND

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“First of all me and my all NShape team wish you and your family a very Happy New Year (TET). May God give you all a very happy and healthy life with peace of mind”.

In this article we will discuss about how with the practice of yoga we can live with healthy body and mind.

Yoga is a way of life and Yoga teaches you the technique and awareness to stay healthy. You gain strong immune, glandular, and nervous system. This foundation gives you energy and lets you deal with the mental and spiritual facts of your life….
(YOGI BHAJAN).

Little introduction about yoga

Yoga is one of the most ancient art forms, originating in India nearby 5000 years ago, it’s the tradition of spiritual, mental and physical teaching that helps to rejuvenate the sprit, awaken the mind and nourish the body. Although it has taken several years for this priceless art form to be recognized worldwide, recently much attention has been given to yoga due to its benefits. Yoga can be practiced by anyone and is tailored to satisfy every individual’s needs.

Yoga is one of the most effective and wholesome form of exercise not only for the body but also for the relaxation of mind, especially for today´s busy people. There are several yoga techniques that can be used to release the stress as well as rejuvenate the body.

If in busy schedule even if we give ten to fifteen minutes can prove to be extremely helpful. There are several ways to utilize short breaks to do some easy yoga exercises, throughout the day.

Before start doing work, do some slow, relaxed, natural breathing. Increased awareness of one´s breathing leads to the peace of mind and purifies all the breathing channels. It also allows one to be more alert and relaxed in stressful situations. Several stretches including palm and feet, double angle, and triangle stretch can improve one´s blood and oxygen circulation. Having good circulation of blood and oxygen is extremely important because these are our life fluids. A good supply and circulation of both, revitalizes the body and allows one to be more focused and concentrate clearly

End of Day….

At the end of the day, a most common factor that also contributes to tension is ´worrying´. It is very crucial to understand that worrying about the future does not produce a favorable outcome and in fact has a negative impact on one´s performance. It is important to focus on the present moment, utilizing it to plan the future and not to worry about it. Worrying causes a shortness of breath, and hyper tension, which are both harmful to one´s mind as well as body. It is, therefore, very important to practice some relaxation yoga techniques at the end of a busy day.

Yoga has numerous benefits are obvious for those who practice it. It not only helps alleviate the stress one encounters during one´s busy day, but also revitalizes and nourishes the mind, body, and spirit over a prolonged period of time, enabling one to have a long and healthy life.

Who Can Practice YOGA?

Anybody can practice Yoga, at any age, with any physical condition, depending on individual needs. For example, athletes and dancers can practice for restoring the energy and to improve stamina; housewives for rejuvenating the energy and to reduce fatigue; executives to give a break to the overworked mind; children to control the wandering mind, muscle toning, to improve memory and concentration; seniors to feel strong, and to improve memory. Yoga breathing techniques (Pranayama) are very powerful since they work as a tonic to reduce stress, insomnia, emotional imbalance, headache etc. Yoga, therefore, is for all ages from 5 years to as long as we live.

How to Practice YOGA?

It is very important to practice Yoga with the full mind. Best time to practice Yoga is either in the morning or in the evening; Beginners find it easier to practice in the evening because the body is supple. It is best if practitioner practices Yoga at a time that best suits his or her schedule, as long as the stomach is empty prior to the practice.

YOGASANAS and Their Benefits


Yogasanas help relax body and mind together. Stretching helps relax and tone the muscles, to improve circulation, to regain the vital force or energy, lose or gain weight, feel and look young, and improve concentration. It can relieve conditions like stress, back-pain, allergy, headaches, high and low blood pressure, insomnia and depression. Some of the Yogasanas are easy to practice and yet very powerful.

In the end I just want to say that make yoga part of your life and start to do it every day. Even you can start it by 10 to 15 minutes every day. And I am sure and believe that once you start do yoga every day you will get the amazing and numerous benefits from Yoga and Your life will be more happy, healthy, beautiful and with peace of mind…..

Thank you very much

YOGA MASTER
PRAVEEN KUMAR VERMA
Wcpraveen2003@gmail.com
+84-90487-3204

ABOUT CONSTIPATION AND YOGIC REMEDIES-2

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Life Style

A single day contains 24 hours, only one or two yoga practice never bring success of yoga therefore resting of 23 or 22 hours should be used as yogic life style.Through great sage Patanjali’s ashtanga yoga( eight limbs of yoga) which are Yama, Niyama. Asana, Pranayama, Pratyahara, Dharana,Dhyana and Samadhi. Among of them Yama and Niyama is most important before adopt the father step of yoga.

Yama( Social Conduct):In yogic life style YAMA packed up with certain principles and values, some of which refer to the 5 rules of social conduct, they are:

AHIMSA = Non-violence
SATYA = Truthfulness
ASTEYA = Non-stealing
BRAHMACHARYA = Faithfulness
APARIGRAHA = Non-greed
Niyama(Self Conduct):In yogic life style Niyama is a process to treat you towards yourself, NIYAMA packer up with 5 rules, they are:
SAUCA=Cleanliness
SANTOSH=Contentment
TAPA=Austerity
SVADHYAYA= Self study
ISVRAPRANIDHANANI=Surrender to God

Asanas (Body posture): The Asana is steady blissful state in which one can realize the soul and get relaxation. Asana should be done with comfort, ease, alertness and steadiness, achieving a balance between ease and effort through which rejuvenates, and energizes the body and aims to bring the body and the mind into a harmonious union.

Pranayama (Manipulation of Breathing): Pranayama is the regulating of breath. Through pranayamana one can bring mental tranquility.

Pratyahara (Withdrawal of the Senses): This happens during yoga actives, during any type of activity one should not aware about outside situations. Your focus becomes inward and you are no longer distracted by outside events.

Dharana (Concentration): Dharana is training the mind to focus on particular object without any distraction.

Dhyana( Meditation): Meditation is the practice by which there is constant observation of the mind and focusing the mind on one point. It is an uninterrupted flow of concentration aimed to heighten one’s awareness and oneness with the universe. It is an uninterrupted flow of concentration aimed to heighten one’s awareness and oneness with the universe.

Samadhi (Enlightenment): This is the ultimate goal of the human being. It is characterized by the state of ecstasy and the feeling that you and the universe are one. It is a state of peace and completion, awareness and compassion with detachment.

Conclusion:

Constipation or irregularity of defecation is vital causes of all type diseases. Therefore every creature should give focus on suitable food, exercise and life style. The treatment of constipation must focus on doing all essential Yoga activities every day under guidance. Holistic management can correct irregular evacuation of bowels and treat constipation successfully.

YOGA MASTER
PRAVEEN KUMAR VERMA
Wcpraveen2003@gmail.com
+84-90487-3204

ABOUT CONSTIPATION AND YOGIC REMEDIES

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Now a day’s people suffer a lot because of mental problems which are main cause of all type of somatic problems or diseases, Such as constipation, indigestion, diarrhea, and ulcer and so on. Constipation is most common stomach disorder which is a byproduct of dietary habits and sedentary lifestyle. Constipation means to a condition when a person is unable to clear his bowel. When the waste matter stays in the colon for a long period therefore toxins and fluids are absorbed in the colon and the fecal matter becomes hard. In this condition, bowel movement is irregular, painful or bowels are not emptied completely when it moves.

Chronic Constipation is causes of so many diseases. Such as stomach pain, lack of appetite,
gastric problems, headache, lethargy, nervous exhaustion, pimples on the face, skin problems,
rheumatism, arthritis and Constipation might often result in anal canal rupture which is cause of
stomach cancer.

Symptoms:

Every individual can experience symptoms of constipation different way. However, some of
the most common symptoms include. If anybody has got at least two of the following signs and
symptoms for at least three of the past six months

Infrequent bowel movements or difficulty having bowel movement
Strain excessively during bowel movements
Swollen abdomen or abdominal bloating, cramps or pain
Experience hard stools
Painful defecation
Redness and swelling around the anal area
Experience a sense of rectal blockage
Decreased appetite
Lethargy
Soreness around the anal area
Weight loss

Causes of Constipation.

Root causes are wrong diet and improper lifestyle such as spicy food, fast food, insufficient
water intake, excessive tea/ coffee intake, dehydration often leads to constipation, lack of
exercise, mental and emotional stress, constant travelling, sometimes and climate is cause of
constipation and so on

Yoga


Yoga always deals with diseases through various postures which are (Asana), Pranayama,
Bandha (Lock),kreya(cleansing process) , diet and life style.

Only one day or one week yoga practice does not bring the real result, when a person starts to
practice yoga daily with proper guidance, then he/she will get really real benefit of yoga.

Some simple postures are designed for eliminating Constipation. Such as, Crocodile poses, Surya
Namaskara(Sun Salutation Pose),Pawanamuktasana, Sarvanghasana (Shoulder Stand),Haasana
( plough pose) Bhujanghasana (Cobra Pose), Shalabhasana (Locust Pose), Dhanurasana (Bow
Pose), Vajrasana(Diamond Pose), Yoga Mudra,Ushtrasana( camel pose), Paschimotanasana
(Head to Knee Pose),Vakrasana , Ardha Matsyendrasana (Half Spinal Twist) and Mayurasana
(Peacock Pose),
Pranayamas

Pranayama helps to stimulate bowel action. Nadi sudhi( anuloma-Viloma), Bhastrika and kapalabhati pranayama. Agnisaar Pranayama are especially designed for constipation.

Diets:
The diet taken during constipation must be easily digestible so that it does not overload the digestive system. Take light meals including fresh foods, vegetables, sprouts and salads. These will provide natural source of daily requirement of fiber. Psyllium seed husk and wheat bran are good source of natural fiber.

Eat two to three hours before going to sleep, so that the food is digested before you sleep. Drink a glass of warm water before going to toilet in the morning.

You should eat food in a relaxed manner. Digestive process depends on how we eat food. If food is eaten in hurry or in a state of stress, anger or fear, it produces a toxic effect in the body and promotes indigestion. Also, chew your food properly and slowly.

Some preferable fruits and foods for constipation. One should always consider such a fruits & foods through which one can get proper nutrition, some of these are Apple, Cucumber, Grapes, Lemon, tomatoes, Guava, Papaya, salads and green leafy vegetables.

And one should avoid starch consumption, spices, fats, excessive salt, white flour, rice, bread, pulses, cakes, pastries, biscuits, cheese, and white sugar.

Caution

For chronic constipation one should consult with a doctor to rule out any other associated medical problem. Thereafter, start yoga for constipation in consultation with a yoga expert.continue reading…

YOGA MASTER
PRAVEEN KUMAR VERMA
Wcpraveen2003@gmail.com
+84-90487-3204

YOGA FOR NECK, SHOULDER AND UPPER BACK

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Yoga, Neck and Upper Back Exercises

Now a day’s neck and shoulders tension is also a very common and major problem, Sometimes this stiffness and tension comes about from spending too much time working at a computer, or in a work environment where one is bending over, or in some way building up tension.

These are few exercises which is helpful to improve neck and shoulder stiffness.

Bend your head forward, chin on chest, and then back to original position.
Bend to the right, and then back to the original position.
Bend backward, then back to the original position.
Bend to the left, and then back to the original position.
Bend forward, chin on chest, move from right to the left, then move from left to right.

Caution

Anyone with a weak neck or injuries to their neck should be very cautious and when in doubt, please consult with your doctor before carrying out any of these exercises.

If you suffer from stiffness in your neck, shoulders or upper back, then these yoga exercises may be a good way to remove your stiffness.

The whole idea to bring in looseness to the area of the neck and upper back, and also to increase your sensitivity to feeling and becoming aware of how these areas feel throughout the day. So you should ideally practice these movements 2 to 4 times each day. That will prevent the tension from building up.
How you do these exercises is most important.

These yoga exercises should be practiced
Slowly
With awareness
Ideally synchronized with the breath
Gently
Sensitively focusing inwards trying to detect what you can feel
A few times of a day if one wants to remove pain and stiffness
Even after the pain goes

Shoulder rotation

Relaxed your arm and no tension in arms and then slowly move both shoulders in rotations, inhaling move shoulders up and back, exhale as they move down and then start to move forwards.

Moving shoulders forwards and back

Stand again straight, relaxed, arms down. Try not to bring tension into any part of body but move shoulders forward as if they were moving in front of your chest and coming towards each other as you exhale, then inhale broaden shoulders and bring back behind you again if moving together, opening in the chest, inhaling.do this exercise for few times.

Upper Back Exercise

Upper back and neck problem like stiffness and pain are common complaints which are becoming more prevalent in physical therapy offices because of increasing use of computers, desk jobs and long time sitting.
For getting cure from these kind of chronic tension in these areas, you first need to work on stretching the tight structures that prevent you from sitting or standing with good and exact alignment. If you strengthen the upper back without stretching the front of the chest, you will just keep falling back into the same faulty posture. Once you open up the chest and stretch out the back of the neck, then it’ll be time to work on strengthening the upper back.
Yoga is a wonderful way to accomplish both stretching and strengthening in a gentle and very effective way. Here are a few suggested poses that you can work on at home or at the office.

Arms Overhead With Strap

Using a yoga strap or belt, take your arms overhead, shoulder-distance apart. Make sure the palms face away from each other. If you cannot straighten your elbows in this position, take the arms wider on the belt. Drop the chin into the chest in order to relax the neck muscles and pull the strap apart. Hold for few deep breaths and repeat two or three times.

Downward Dog at the Wall

Stand facing a wall with your hands at waist-height. Walk your feet back into a table top position with your feet directly underneath your hips. Lift the sitting bones towards the sky as you press the hands into the wall. Feel as if your heart is melting towards the floor. If you feel a great deal of stretching in the hamstrings, keep the knees slightly bent. Hold for few deep breaths, focusing on opening the chest and lengthening the spine.
It is possible that your pain is coming from a different condition and therefore is important to consult with a doctor or physical therapist prior to beginning any exercise program.

YOGA MASTER
PRAVEEN KUMAR VERMA
info@praveenyogaacademy.com

YOGA FOR BACK

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In human body spine is one of the major and most important part. So taking very good care of it for live a long and healthy life. But now a day’s backache is a very serious and very common problem for many people and it’s because of our some common causes.

Some common causes for back pain

  • Using bad posture
  • Lack of exercise
  • Using wrong and improper exercise techniques
  • Overweight
  • Stress
  • Poor fitting shoes

Few tips to taking care of spine.

  • Maintaining good posture everywhere it’s no matter where you are and what are you doing.
  • It’s good to take sufficient amount of calcium like milk, cheese and yogurt.
  • Doing exercise and stretch properly and its good if you can do Yoga.
  • Sleep properly and in good alignment.


Yoga posture good for back pain

1. Cat – Cow Stretch
Cat-cow stretch develops flexibility in spine and it is one of exercises which is very suitable for back pain.

Cat Stretch
On an inhale, give arch in lower back, push your hips out, drop the belly, lift your shoulder and look up at the ceiling.

Cow Stretch
On an exhale, round the spine, drop the head; take the gaze to the navel.
Repeat the cat-cow stretch on each inhale and exhale, continue for 5-10 times.

2. Uttanpadasana (Raised Leg Pose)

Lie on your back. Bend your knees, placing feet flat on the ground.
Inhale; Raise your right leg up.
Exhale, place your hands around the shin or ankle and if not possible than place your hand around the thigh. Hold for few seconds

Important point– Those who have lower backache must remember to do such leg rises with legs bent at knee. This takes the pressure off the spine.

Benefits – This is preventive in spine disorders. It also strengthens leg muscles.

3. Supta Hasta Padangushtasana ( Lying hand to toe Pose)

Lie on your back, spreading your arms, placing them on side of your body.
Inhale right leg up and exhale right leg upward, towards the right hand and hold right big toe with right hand. Hold this final pose for a few seconds, breathing normally.

Benefits– this position is useful in spine problem.
Spinal nerves are toned; legs are toned helping in aligning posture.

4. Supta Udarakarshanasana (Lying Abdominal Twist)

Lie on your back; spread your arms out and placing them on the floor.
Bend the right leg at the knee. Using your left hand press down right knee to floor on the left.
Simultaneously, twist your head to gaze at the right hand. Hold for a few seconds, hold for a few seconds, without letting off the pressure on the bent knee.

Benefits– are same like previous asana, but the more impact on abdomen.

5. Kandharasana (Shoulder Pose, also called pelvic tits)

Lie on your back, place palms flat on the ground, beside hips. Bring the feet closer to the hips,
Inhale, raising hips, Exhaling lower the hips back to ground. This is one round, do it few times.

Benefits– this is very powerful pose for those with have lower backache. It works out the entire spine.

YOGA MASTER
PRAVEEN KUMAR VERMA
Wcpraveen2003@gmail.com
+84-90487-3204

YOGA FOR OFFICE PEOPLE

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Yoga can be beneficial for everybody because yoga has very amazing benefit. But this article is especially base on for office people because during sitting long time in office on computer a lot of problem in our body, like stiffness and pain in the neck, shoulder and back muscles.

Doing yoga in the office can be fun, innovative and relaxing with many long term benefits. Unless attended to properly, it could impact your ability to function effectively at the workplace, affecting your overall quality of life. Office yoga comprises of a sequence of simple moves which you can perform quietly at your desk, at any time of the day.

Making these exercises a part of your office routine can work wonders as they wipe away body pain, fatigue and tension and increase overall muscle strength and flexibility, keeping you fresh and revitalized through the day. The exercises don’t demand much time, and can be done in spurts throughout the day, sparing you from unnecessary discomfort in the long run.

Suggestion: If you are wearing tight, uncomfortable footwear remove them before starting the stretches. You may also wish to loosen your tie and belt.

The office yoga also can be done by Chair Yoga which is very easy and comfortable to move and perform.

Chair Yoga is a fun set of exercises, loosely based on yoga poses that you can do from the comfort of your own chair. It is great for all levels and abilities. This includes:

  • In an office and needing an exercise program you can do at your desk.
  • With a group in a retirement village looking to maintain your active lifestyles.
  • In a wheelchair and wanting to do something by yourself.
  • Recovering from an injury and wanting to increase your core stability and strength quickly.

The benefits of chair yoga:

  • Improved fitness from the comfort of your own chair.
  • More energy.
  • Improved flexibility and strength.
  • Able to do the class in a group or by yourself.
  • Improved breathing.
  • Low impact exercise that you can do anywhere.
  • Feeling more relaxed.


Following Some Sequence of chair Yoga with some simple yoga moves which can be practice at home or even in office also.

1. Chair Cat-Cow Stretch

  • Come to sit on a chair with the spine long and both feet planted flat on the floor.
  • On an inhale, arch your back and drop your shoulders. This is cow position.
  • On an exhale, round your spine, letting the shoulder and head come forward. This is cat position.
  • Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

2. Chair Raised Hands Pose – Urdhva Hastasana

  • On an inhalation, raise your arms toward the ceiling.
  • Allow your shoulder blades to slide down your back as you reach upwards with your fingertips.

3. Chair Forward Bend – Uttanasana

  • On an exhalation, come into a forward bend over the legs.
  • Let the hands rest on the floor if they reach it. Let the head hang normally.
  • On an inhalation, raise the arms back up over the head.
  • Repeat this sequence several times, moving with the breath.

4. Chair Extended Side Angle – Utthita Parsvakonasana

  • After your final forward bend, stay folded.
  • Bring your right fingertips to the floor on the outside of your left foot.
  • Open your chest as you twist to the left on an inhale, bringing your left arm and gaze up to the ceiling. Hold here for few breaths. Bring the left arm down on an exhale.
  • If your right hand doesn’t come easily to the floor, bring it to your left knee instead and twist from there.
  • Do the same position with the left arm down and the right arm up.

5. Chair Pigeon – Eka Pada Rajakapotasana

  • Come back up to sit.
  • Bring your left ankle to rest on your right thigh, keeping the knee in line with your ankle as much as possible. Hold three to five breaths.
  • You may forward bend to intensify the stretch if you like. Repeat with the right leg up.

6. Chair Eagle – Garudasana

  • Cross your right thigh over your left thigh. If you can, wrap the right foot all the way around the left calf.
  • Cross your left arm over the right one at the elbow. Bend the elbows and bring your palms to touch.
  • Lift the elbows while dropping the shoulders away from the ears. Hold three to five breaths.
  • Repeat on the other side.

7. Chair Spinal Twist – Ardha Matsyendrasana

  • Come to sit sideways on the chair, facing to the left.
  • Twist your torso toward the left, holding onto the back of the chair.
  • Lengthen your spine on each inhale and twist on each exhale for five breaths.
  • Move your legs around to the right side of the chair and repeat the twist to the right side.

8. Neck Exercise

  1. Let your chin drop to your chest and look up.
  2. Turn your neck left and right side
  3. Drop your neck on left and right shoulder.
    • All this exercise has to perform at least two to three times.
    • Keep your shoulder loose and relax.

YOGA MASTER
PRAVEEN KUMAR VERMA
Wcpraveen2003@gmail.com
+84-90487-3204

MISPERCEPTION ABOUT YOGA

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1. Yoga is a hard sport. It sounds complicated which it not suitable for young and active people?

Wrong

Why?

Yoga is not a sport. Sport is, as per dictionary, recreation, pastime, enjoyment etc. Yoga is the conscious mastery over physical, mental, social and spiritual phenomena that results into the enfoldment of all our inherent potentialities giving us the eternal peace and harmony within. It is not complicated at all. When correctly done, it gives us an instant joy within, because both its processes, as well as, its effects are considered Yoga.

When correctly done, it relieves physical and mental tiredness and gives a deeper contentment and meaningfulness, even during its process. Sport makes our mind thrilled, relieving us from our current existential problems but it does not make us more focused and effective after its performance.

In fact, it is more useful to the young and active people because these people want to relax as quickly as possible. Yoga relaxes us more quickly. Yoga increases relaxation capacity too.

Young and active people can be benefit greatly by practicing yoga which are….

  1. Increase their muscle tone and develop muscle co-ordination;
  2. Develop both body and mind awareness;
  3. Balances the functions of the right and left hemispheres of the brain;
  4. Improves balance and concentration;
  5. Listening skills and the ability to follow instructions are improved;
  6. Develops greater awareness of how the body functions (particularly thelungs); and the difference between relaxation and activity within the body;
  7. Gives them a method for releasing pent up emotional and mental states of mind;
  8. Introduces the ability to focus the mind and improves concentration and study skills;
  9. Young people with special needs such as cerebral palsy, attention deficit syndrome and asthma can benefit from regular practice.

2. How could I have 1 hour a day at yoga centre while I have2 children and a busy work to handle? If I practice wrongly, It would bring reverse benefit. So I must go to yoga centre and join class, and could not do it home.

Wrong

Why?

This all depends on your priority. If you want to have a good healthy life without stress and tension you have to give some time to yoga. So that with healthy body and healthy mind you can do your work with more effect fully and take care of your family in good way.

Yes it’s true if you practice wrongly than you have reverse benefit. So that’s why it’s good if in the beginning you start Yoga under educated Yoga Trainer. Because you must has to clear about some basic rule of doing yoga. Once you have some experience and once you are aware about Yoga rules and principal so you can do some simple and easy Yoga moves at home. But its my advice that if you want to learn more and want to get more experience and more knowledge about yoga you should practice under educated and professional Yoga Trainer. Who can teach you and guide you a various aspect about yoga.

3. Yoga is not good for sex life.

Wrong

Why?

The people who are not aware about the real benefits of yoga they have this kind of misperception.

In fact, Yoga enhances sexual life because we have a natural control on too much of sexual activity, thus helping us conserve our energy and interest for sex. We become more focused in our sexual activity because we become free from many mental complexes, unnecessary worries, apprehension and feeling of insecurity. In fact your staying power increases because you can develop a natural control on ejaculation.

With the good practice of yoga you can

  • Build up your physical strength
  • Improve your heart and lung efficiency.
  • Sexual organs have muscles that can be trained.
  • Cover the art of handling premature ejaculation and other so many benefits.

4. Yoga is boring. It’s all about meditation. And I am not a monk. I need some sport that lively and fun. Yoga is not for me?

Wrong

Why?

Yoga is all about feelings which can be feel by only yourself. And yoga is not only meditation. Meditation is only one part of yoga. And Yoga cannot be boring because when correctly pursued it gives you a constant joy and an inner happiness. Therefore, correct instructions are very vital. In fact, Yoga empowers us to enjoy the worldly joy more satisfactorily, because all our faculties become rejuvenated and healthy.

Yoga is for everybody even for kid, young and for old people. Everybody can do it and take the benefit from it in various ways.
5. It takes long time before I notice changes in my body. Yoga is only for penitent people? It’s not for fat ones like me (audience) who in urgent need of losing 10kilos?

Scientific research has found that the process of shedding weight in Yoga is though slow, yet it is enduring and permanent because, as you have regular practice your metabolic rate becomes slow requiring you only a very little food. When a person is happy within he would not need much of food items and quantity to gain a kick or happiness or satisfaction.

6. How many lines of Yoga?

Active persons should not practice Meditation in the beginning of their Yoga practice.

Actually Yoga is only one and Yoga is union of mind and body, a spiritual science of self realization. But, we find different forms of Yoga because there are different ways through which we can reach the ultimate goal of Self Realization. One can practice a particular form of Yoga as per his/her personality. Yoga is good for young and activity oriented people.

In Yoga, the body is treated with care and respect. Yoga Exercises improve circulation, stimulate the abdominal organs, and put pressure on the glandular system of the body, which can generally result to better health.

Important note………

Modern day puts a lot of stress on the human body. This causes a lot of life style problems like obesity, hypertension, high cholesterol, diabetes etc. People usually go to doctors and take expensive drugs for treatment. But these methods are not only expensive but also harmful in the long run. Yoga offers the cheapest and harmless solution to this problem in the form of relaxation

 

YOGA MASTER
PRAVEEN KUMAR VERMA
info@praveenyogaacademy.com