Emmo Logic Health

Stress has become a part and parcel of our everyday lives and many of us have no idea how to fight against it. Instead of internalizing stress or indulging in substance abuse, alcohol, tobacco and other such destructive habits, you may turn to the ancient Indian system of yoga to find inner peace. Hatha yoga is one way of self improvement through this ancient yoga practice. Kripalu yoga is one branch of Hatha yoga.

WHAT IS KRIPALU YOGA AND WHAT IS ITS AIM?

An ever increasing knowledge of the body and mind’s needs so as to attain and maintain mental, spiritual and physical health is the aim of KRIPALU YOGA. It is a process of holistic healing that can significantly reduce problems caused by ailments such as back problems, osteoporosis, arthritis, asthma, high blood pressure, cancer, heart disease, stress related disorders, mental illness and can improve balance, flexibility, strength and lead to inner calm.

Kripalu yoga looks at the body as a temple where the presence of the divine can be invoked by you. This will increase your mental and spiritual depth and lead to an all round development of your health and personality.

The KRIPALU branch of yoga practice emphasizes asana i.e. postures, meditation and breath work i.e. PRANAYAMA to manifest the focus on the inner self in order to bring about spiritual attunement. It will result in spiritual awakening, psychological growth as well as physical healing. To act within the limits of individual flexibility and strength is what KRIPALU YOGA encourages.

THREE STAGES OF KRIPALU YOGA

Kripalu yoga consists of three stages

In the first stage you have to master the poses or asana, learn the limits of your physical ability.

In the second stage you have to concentrate on holding on to the poses for longer periods. This will help to build up awareness of the inner self and concentration.

The third stage involves MEDITATION IN MOTION. At this stage you can move on from one asana to another effortlessly and spontaneously.

AWAKENING OF SPIRITUALITY AND PRANA

Kripalu yoga, based on the teachings of Swami Kripalvanandji, happens to be a relatively new school of the ancient practice of yoga and is an amalgamation of traditional approaches. It is a synthesis of the emphasis on service of KARMA YOGA, KUNDALINI Yoga’s prana (life force) awakening principles, mental disciplines of RAJA YOGA and the cleansing and physical rituals of HATHA YOGA.

Being a holistic practice that targets the well being of the mind and body, heart and soul, it involves the practice and application of all the yogic principles in everyday life. You have to understand the PRANA or vital life force that connects the spirit, mind and body – that is the secret to practicing this branch of yoga successfully.

To ease the discomforts of pre-natal stage, to preserve your health during pregnancy, to prepare the body for child birth and ensure a safe delivery you can turn to the ancient Indian practice of yoga. In this article we will recommend some yogasanas that will keep you fit in the pre natal stage.

VIRABHADRASANA OR WARRIOR POSE

The legs are strengthened and the hips are opened up by performing this asana regularly.

VASHISTHASANA OR SIDE PLANK VARIATIONS

Less abdominal work is involved in this pose than the complete pose. But it is a fabulous side stretch. When you feel you require more room in the ribs you can try this pose.

TILT OF THE PELVIC

This will give you relief from low back pain.

EKA PADA RAJAKAPOTASANA OR ONE LEGGED KING PIGEON POSE

Another hip opening exercise, to be performed on rugs or mats.

VIPARITA KARANI OR LEGS UP THE WALL POSE

It will help to reduce swollen ankles. The pose is a passive inversion.

KNEE TO ANKLE POSE

It will again help you to open up your hips

ARDHA CHANDRASANA OR HALF MOON POSE

This is a balancing pose. If you feel unsteady, you can rest the back foot up the wall.

SUPTA BADDHA KONASANA OR GODDESS POSE

This is a reclined hip opening exercise

UTTHITA TRIKONASANA OR EXTENDED TRIANGLE POSE

It will help to open the hamstrings, chest and hips.

BADDHA KONASANA OR COBBLER’S POSE

Both the normal and the reclined versions are big time hip openers. Support the spine with three folded blankets or a bolster for the reclined version.

SETU BANDHA SARVANGASANA OR BRIDGE POSE

It involves a gentle backbend

MARJARI ASANA OR CAT STRETCH POSE

Begin with the Vajrasana pose and move on to all fours by bending forward and supporting yourself on your palms. It will look like you are aping the cat’s four legged pose.

The spine, shoulders and neck are strengthened by practicing this asana and the entire reproductive system is toned up. This asana is helpful not only before pregnancy but also after childbirth.

UTTHANASANA OR SQUATS

This pose resembles squats, the pose adopted by domestic helps in India while sweeping floors. Perhaps that is why sweeping floors is considered as one of the best exercises.

If you can perform fifty such squats every single day during your pre natal period, you will have a very short labor, followed by an easy delivery.

TITALI ASANA OR BUTTERFLY POSE

It is extremely beneficial during the pre natal stage and more so if you do it consistently from the first trimester itself. Opening up your hips and inner thighs and removing tension from the latter area are the aims of the titali asana. Your groin area and your knees will also be stretched. All these help to ease the pain of childbirth. People are into all sorts of natural childbirth options these days.

PADMASANA OR LOTUS POSE

In this you have to sit with folded legs, one leg crossing over the other and both ankles touching the pelvic bone on the opposite side. Rest the knuckles of your hands on your knees.

Silver age now a days can become a golden chapter of your life if you can stay fit and healthy. Regularly practicing yoga with caution will go a long way to keep you on your feet and agile.

PAWANMUKTASANA OR AIR RELEASING POSE

Although this pose looks deceptively easy, it is in reality very difficult to perform accurately. By helping you to release all the accumulated air or gas inside your system, it will prevent flatulence and constipation. You can practice this asana before, after or in between other asana.

HALF SPINAL TWIST

This will strengthen the spine if done properly. This pose is good for the visceral organs like adrenal glands, kidneys and liver. This one is difficult and you will require the help of your yoga instructor.

SUKHASANA

It is perhaps one of the best exercises for elderly and infirm people. It involves a meditative pose. Follow up SHABASANA with SUKHASANA. It helps to straighten the spine. It will improve your metabolism, promote inner tranquility and calm down the mind and help it to relax.

SHABASANA

Perform this asana before, after or in between other asana or at the very end of your yoga session to help relax the body and mind, promote inner calm, make the heart beat rate and blood flow normal. It will also help you to meditate and make you concentrate on deep breathing.

BHUJANGASANA

This will help to stretch the anterior muscles

POSING WITH LEGS UP THE WALL

This will promote relaxation, improve circulation, and decompress the spine. Use a support to maintain good posture.

SUPINE BRIDGING

This will stretch the front thigh muscle and strengthen the core muscles. Coordinate this exercise with leg raises or heel raises. If you need support, you can choose to place a yoga block between your thighs.

RIB LIFT

The front muscles are stretched and the back muscles are strengthened. You may use support if you feel unsure.

SUPINE SHOULDER PRESS

This exercise should be coordinated with breathing. The front portion of the shoulder is stretched and the shoulder girdle is strengthened by performing this exercise. You can put a pillow under the elbows if you require support.

ADHO MUKHA SHVANASANA OR DOG POSE

It improves blood circulation in the brain, breathing patterns and also relaxes the body while giving it a nice stretch.

BIRALASANA OR CAT POSE

This will increase the strength and flexibility of your stiff vertebral column and decompress your spine. It will also prevent stiffening of the pelvis.

KAPALABHATI

It will help to make your skull feel light. This breathing exercise will cleanse the sinuses and lungs. It is a type of PRANAYAMA where the breath will originate from the diaphragm. By freeing the nose, lungs and throat of excess mucus it cures sinus blockage and relieves the resultant pressure from the head.

VIRABHADRASANA OR WARRIOR POSE

The legs are strengthened and the hips are opened up by performing this asana regularly.

Ashtanga- this is a Sanskrit word which can be divided into two parts. “Ashta” means eight and the other part “Anga” means limbs. The name of Ashtanga yoga clearly tells that this is a process which involves eight limbs of the human body.

This special method of yoga has been described in the ancient book of philosophy by the great sage Patanjali. This stream of yoga is also popularly known as Power yoga.

The history of yoga says that it was originated in India and gradually the extreme effectiveness of these techniques got acclaimed in all parts of the world. This is one of the easiest but fastest modes of reducing excessive body weight as well as keeping fit forever.

The two constituents of ashtanga yoga called Yama and Niyamas can keep you perfectly fit from both mentally and physically.

Yama in Ashtanga yoga

These are the five guidelines described in the book of Patanjali that we should follow while interacting with the outer world. These five Yama are “Ahimsa”, “Satya”, “Asteya”, “Brahmacharya” and “Aparigraha”. These five sutras are also used in other Indian shastras.

“Ahimsa” stands for non-violence. This is the way of loving others and removing action and selfishness from life. This says that non-violence should be depicted in your speech and behavior with others.

Satya is the truthfulness and honesty. According to the Patanjali shastras, people who are honest by nature and heart can create an impact which is long lasting on others. Asteya is all about cultivating self-support in life and defeating all the desires that we have.

Brahmacharya or celibacy is the way of keeping away from all material pleasure and thus getting closer to spiritualism. Aparigraha, the last Yama stands for non-accumulation of earthly substances which are the reason of acquisitiveness and sense of attachment.

Niyamas in ashtanga yoga

The other constituent of ashtanga yoga are the Niyamas. They are the restrictions that are designed to regulate the inner self of human beings which will surely bring positive energy and divinity within a man. There are five Niyamas stated by Patanjali which are “Shaucha”, “Santosha”, “Tapa”, “Swadhyaya” and “Ishwar-Pranidhan”.

Shaucha is the method of purifying not only the body but also the soul. And this is possible only when you are pure by heart and all your gestures and words are pure. Santosha means complete contentment. This states that you should be absolutely happy and satisfied with whatever you have and do not long for something that you cannot acquire.

Tapa is the Austerity. This is the capacity of bearing all adverse conditions like hunger, thirst, cold etc easily. Tapa makes any man perfect and extremely powerful. Swadhyaya is the study of spiritualism without any aid and only with the help of yourself. Ishwar-Pranidhan is all about dedications yourself and all your actions to the divine Lord.

Power yoga is a series of yoga techniques which focus on vigorous fitness training and complex postures which are beneficial particularly for the athletes. This is somewhat related to the Ashtanga yoga but unlike it the power yoga does not contain the sets of postures and restrictions. The term Power yoga was introduced around 1990s specially to attract the western people towards the yoga techniques.

The flexibility of body and training on increasing stamina holds a lot of importance in power yoga. In fact power yoga was the introducer of the conventional yoga methods in the gyms and exercise rooms of United States. Two American fitness teachers are closely related to power yoga.

They are Beryl Bender Birch from New York and Bryan Kest from Los Angeles. The power yoga techniques, to some extent on the teacher under whom you are taking the training but this particular style of yoga is basically for the people who are already fit and in a habit of exercising.

Benefits of power yoga

The techniques of power yoga mainly endorse complete well being of a person. This will make the entire body work out totally. The physical activities will include the stretching postures, muscle work-out etc. In fact the daily routine of power yoga is not the same always.

You get to do a different set of postures everyday and this alternation is the key of the effectiveness of power yoga. The flexibility of different body parts and overall stamina get a boost because of this power yoga. It makes you stronger than before.

You will be able to concentrate on things easily with regular practice of power yoga. This aids a lot in removing all negative thoughts that often lead an individual towards severe anxiety, depression or tension. Your confidence level will be intensified as the postures and health will improve drastically.

You will not get to know when your body will acquire a great shape without the stressful machine exercises. The sweat coming out from the body will remove all the harmful toxins from the body and the entire system will become fresh and clean. If you are an athlete then power yoga is going to be just the ideal warm up exercise for you.

Moreover this will increase the chances of your winning the competitions by escalating the endurance and resistance. So this is highly recommended for the players of golf, cycling, football and swimming.

Now-a-days the power yoga is being practiced in the health clubs, gyms and even in schools. The benefits of power yoga are known to all and they are taking interest just to improve the activity which they are already into. The spiritual upliftment which is involved with power yoga should also be considered.

Yoga is one of the most effective and popular ways to keep fit for the rest of your life. You will need to spend just fifteen to thirty minutes a day in order to keep yourself healthy which is probably the minimum compensation that one has to pay.

There are various forms of yoga like Anusara yoga, Bikram yoga, Ashtanga yoga etc. But most of these are not really meant for the beginners who have no idea about the basics of yoga.

These are basically designed to increase the flexibility of the body and stamina which is the aim of the athletes. So the body needs to be seasoned with physical exercises and activities in order to practice these yoga forms. But there are yoga forms as well for the beginners.

This is called the Hatha yoga. It is the simplest form of yoga and contains postures and activities which are easy to learn and perform. This is the reason why it has gained huge popularity in all parts of the world including United States.

What is there in Hatha yoga?

Hatha yoga is a particular branch of yoga where you get to learn the basic postures of ancient yoga techniques. The first activity to learn is “Asana”. They are the postures which play an important role in increasing the fitness of an individual’s body as well as stamina.

The preliminary asana that is taught at the starting is called the “Padmasana”. This is the posture which was popularly used by the ancient saints. Then there are “bajrasana”, “Bhujangasana”, “Matsasana”, “Ardhakurmasana” and many more. You are suggested to practice these yoga postures regularly to get an improved body stature.

This will also improve the digestion capacity and burn the excess fat deposited in all parts of the body. The second important part of this yoga is the “Pranayamas”. These are basically different types of breathing exercises which improves the respiratory system as well as have relaxation effect on mind.

The two most important pranayamas which are good for people from all ages are “Kapalbhati” and “Anulome-bilome”. These two are good for the asthma patients as well as for the overweight people. Then there are meditation techniques and kundalini which are equally important in increasing the body fitness of an individual.

How beginners can start practicing yoga?

If this is your first day of learning yoga then the best way is to learn some simple techniques and then practice them until you are perfect with those postures. Initially you might face certain problems but regular practice will overcome all of them. A complete set of yoga postures involving all the methods is the best way to practice yoga and the beginners will get great results with it.