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However, being a common problem doesn’t take away from the acute pain and distress it causes, eventually leading to trouble in movement. If you have tried every over-the-counter medication, as well as those DIY remedies in vain, we would like to introduce you to the highly recommended art of Yoga, which may be just what the doctor ordered. 

Lower back pain can be crippling and can affect your daily activities. There are several reasons behind the pain, which are discussed below.  

Habitual Use of Lumbar or Misbalanced Pelvis

The lumbar is an anatomical term for the abdominal section of the torso. It lies between the diaphragm and the sacrum.  It is commonly referred to as the area of the lower spine or lower back. The lumbar spine naturally inclines inwards. So that it can handle the weight.

The lumbar is made of five vertebrae, L1 through L5, situated above the pelvic bones. So naturally, when the pain begins, it affects the entire region. It is the most weight-bearing part of the spine.

The lumbar area is used for structural support, movement, and the general functions of flexion, the ability to bend forward, and extension. It has a tiny amount of twisting ability to lean back. Hence, all activities that include flexion and extension, like walking, running, sitting, and standing, require the support of the lumbar. 

For this support, the lumbar region is dependent on the Core and Curve. 

Some people use the lumbar, the curve, while others use the abdominal and glutes, the core, for forward and backward movements. We require both the core and curve to move as they support and stabilize each other.  

People who use the lumbar curve only (weaker core) have their pelvis tilted forward, which is called anterior pelvic tilt. People who use the core to support the weight (lesser curve) have pelvic slightly tilted back, which is called posterior pelvic tilt.

Anterior Pelvic Tilt

The anterior pelvic tilt is when the pelvis is rotated forward, causing your spine to curve. In this position, the hip flexors shorten, and the hip extensors lengthen. It allows for an increased curvature of the lower spine, the lumbar lordosis. This usually results from an imbalance of muscles that pull on the pelvis or lumbar region. 

What happens is that when we use the lumbar curve, the curve arches inwards by a significant margin, resulting in the lumber lordosis mentioned above, also known as swayback. This enlarged curve causes pain in your lower back and neck, the exertion of pressure on the spine, causing discomfort.

While this leads to more mobility in the pelvis, it also causes instability as it pushes the spine from back to forward and places extra pressure on the back of the lumbar region. It compresses the soft tissue in between the bones.

Posterior Pelvic Tilt

The posterior pelvic tilt is when the pelvic bone rotates upwards and backward. Whether you’re exercising or simply standing, the position of your pelvis is critical to the overall health of your lower back. This happens when the tight abdominal muscles and the gluteus maximus pull the pelvis upwards, whereas the weaker, lower back muscles do not give a response.

When we use the glutes and abs, it leads to a posterior pelvic tilt. This exerts a lot of pressure on your lower back, leading to sciatica. This condition affects mobility but lends stability. The lack of movement puts an extra burden on the lower back when you move your legs. It puts more pressure on the lumbar region from front to back. It may also rupture the spinal disc and cause bulge disc or herniation.

How to Resolve this Problem?

If you have a habit of using the pelvic movement, then we use the lumber region in only one way, which stops the movement and over the time spine loses its mobility either way, which creates the deficiency of blood supply in the region, which causes pain. How do we resolve it? With cobra pose.

Cobra Pose

This is what students need to understand. You can’t expect Yoga to benefit you if you don’t leave your habits behind. Incorporating those habits into your Yoga poses will only make things worse, which explains why Yoga can also aggravate back pain instead of alleviating it.

Some students will use the curve of the spine, the anterior tilt to perform cobra pose. Since all the burden ends up falling on the lumbar, it will lead to a deeper lumbar curve. If students continue to performing cobra in the same way, they are bound to end up with a deeper curve, and that will definitely lead to pain and may even exacerbate the condition.

Some students will use the muscular activity, the posterior tilt to perform the cobra pose. This proves to be a more conducive method as it helps to support and balance the spine. This will support the back bending, without letting the lumbar bear all the weight.  We need posterior pelvic tilt in back bending to protect lumbar from over curving.

• Thoracic Stiffness as a Result of an Unhealthy Lifestyle

The thoracic region is the longest region of the spine. It runs from the base of the neck right down to the abdomen. It is the spinal region that is attached to the rib cage. This region is responsible for the mobility and strength of the shoulders.

This region is connected with several internal organs. When we experience problems in maintaining our daily schedule, it exerts a burden on the internal organ. Eating, drinking, and sleeping habits are some of the major factors affecting this region. To balance this region we have to make healthy lifestyle changes first.

The common mistake people make is trying to stress on movement without inducing lifestyle changes.

The thoracic region has two functions that work in conjunction with the lumbar region.

• Minimal flexion and extension: Although the thoracic is very limited in flexion and extension, it has a significant impact on the shoulder movement. It gives shoulders stability and mobility. Hence, if there is a lack of movement in the thoracic region, we have to use our lumber for arms movement.
• Lots of twisting: The thoracic region has a lot of twisting action that works as the shock absorber of the movement. This acts as a facilitator of lumber safety. Due to the tightness in the thoracic region, we lose our twisting ability, which puts our lumber at risk.

Does Yoga help in Correction?

The answer is both yes and no. Yoga can either aggravate the pain or relieve it.

Yoga can be complicated, particularly for a beginner and someone with back pain. Learning the right steps of performing Yoga poses is how its full benefits can be gained. Practicing Yoga using wrong techniques can actually be harmful and may even worsen the back pain.

Yoga poses involve bending backward and forward, and doing that incorrectly can place unnecessary tension on the backbone, ligaments, and joint stability.  

For example, if someone is doing Yoga that involves major movements with the pelvis, leading to misbalance, students will increase the intensity to match, hence, increasing the pain they feel end up experiencing. The adage ‘No pain no gain’ doesn’t work here.

Example: Cobra Pose

You will experience pain if somebody doesn’t have the right thoracic movement and tries to increase the intensity of movements, especially where they are moving both hands and legs together. The lacing of twisting won’t let students go deeper and move all joints to the extreme, which Yoga poses usually require.

What Should be the Right Approach to Cure?

Be conscious, have patience, be on time.

Practicing yoga the right way can help with the flexibility and strength of the back. For the students, looking to improve mobility and strength, the correct back stretches and poses can do wonders. Being careful about the movements you make is the key.

If you already have pain in the region, try to be conscious about what movement is causing pain and what movement is relieving pain. Try to work both sides but keep the intensity of the movement low and without putting too much weight.

Patience is the key to using the Yoga movement to cure back pain. You need to start with two basic movements of the pelvis, which will slowly develop the core and curve without putting the weight of the arm and legs.

Yoga is still a physical movement, just like any other type of exercise, which means injuries might occur with the wrong movement or pressure. The main issue arises when students don’t follow the right speed and form. Hurrying into a pose without lengthening into it can make the back pain even worse.

Instead of jerking your body and performing fast movements, it is essential to practice the pose in controlled, slow motions. Otherwise, you might end up with even more injuries aside from your back pain.

Utilize the muscle as a solid foundation to move. Lengthen and stretch out the body into the cow or cobra pose to relieve back pain. Bend and twist the body until you feel resistance, hold the position for as long as it is comfortable and then go back to your initial position.

Here are some tips to remember when working your back muscles to relieve and prevent further back pain:

• Avoid extending and twisting at the same time as it will compress the intervertebral joints
• Use props like bolsters and blocks to get additional support when needed instead of placing pressure on your body
• If forward bends are painful while standing, perform them while sitting
• Always ask for help if you are unsure about a pose
• Opt for a modified pose to prevent further pain and injury

Cat and Cow Pose

The first movement to try is the ‘Cat and Cow’ wherein you move your pelvis back and forth. This is touted as the most beneficial Yoga exercise for lower back pain before you move on to any intensive movements. Maintain patience after the initial relief and curb the urge to do more and get rid of pain fast as this doesn’t work. Sometimes, it can take from six months to a year for the pain to subside entirely.

If pain is just starting, then we can stop practicing any harsh and long movement. Before that, we can work on things like pelvic balance, twisting, and thoracic movements.

Creating a Routine

Try to create a routine and perform the main everyday tasks on time: sleep, wakeup, breakfast, lunch, dinner, and exercise. Following this time table for a while will let your body adjust and prepare itself for the upcoming activities.

For example, when you eat at the same time every day, your body produces different types of enzymes that catalyze digestion. If we are eating at a different time every day, our body cannot be efficient enough, which will put a burden on the internal organs.

How Would I Know which movement is Good or Bad (posterior or interior PT) and what type of food is good?

There is a misconception that if you have posterior pelvic tilt, then you should perform more anterior pelvic tilt to get balance faster. Our body works with different types of receptors and sensors like GTO, reciprocal inhibition, and muscle spindles. Both of the movements support each other and help us to achieve balance faster.

Our body can balance itself only when both of these sides are working properly, for example, the cat and cow pose. The key is to focus on both sides, for there is no way you can achieve balance without working both sides. Even if you want to strengthen the abs and glutes, you have to work on the lumbar curve too. To get the lumbar curve, you have to work on the glutes and abs as well. Make controlled movements and stretch the body and keep your mind focused.

Teachers must intervene by providing suggestions and feedback on the correct posture. A wrong posture can have a significant impact on the spinal alignments of the students and can contribute more significant back pain. If the incorrect posture keeps ongoing for years, it can lead to arthritis in the joints because of compression.

Often, the student isn’t even aware of the stiffness and pain, and might not even be aware of hypertension or that it is the cause of the pain. As a result, the exaggerated lumber curve gets ingrained firmly in all their movements, gradually making it worse, unless the teacher corrects the position. 

It is crucial to observe the students and help them correct their posture and movements as this will not only meditate the movement of the pose but will also have a positive impact on their bodies. They would become more conscious about the right and wrong movements, which will protect them from potential injury and pain. It will also help significantly in reducing their existing back pain.

Aside from the correct movement and posture, food plays a vital role in individuals’ overall wellness. Yoga practice encourages the nourishment of the body, which starts with food. Practicing yoga every day, but consuming caffeine and sugar would not reap many benefits.

A balanced and complete diet is good. The regional diet works as well. People harbor the misconception that if we eat healthily, we will get better effects. According to Ayurveda, anything which is more than is required is poison for us, regardless of how good or expensive it is. Therefore, just follow your regional diet and eat proper seasonal vegetables. The diet should be energizing, one that helps you in creating a peaceful and calmer mind.

Consuming a well-balanced diet will not only provide you with the right nutrition, but will improve your relationship with food, help you sleep better, and improve your yoga practice.

Advice for Yoga Teachers

Being a yoga teacher means you have plenty of responsibility. It is not just about helping them learn about the poses; it is also about showing them the right way of moving their body, helping them gain stability and strength. It is about transforming their minds and ensuring they find a balance.

Teaching students with back pain can be complex, as they require more attention. Every one experiencing back pain is different, and no two students are the same. It requires focus and attention on the teachers’ part, to learn more about the students and help them accordingly.

Performing a wrong pose or an incorrect movement can lead to additional injuries and pain. The key is to start slow and ensure they don’t place unnecessary stress and pressure on themselves in hopes of getting better.

As a Yoga teacher, you are not licensed to perform any kind of treatment unless you have a medical background. So, don’t tell any student that you will cure their back pain. Many different fast-track methods actually don’t make you healthy but just cure the symptoms for the time being.

Hence, it would be difficult for the teacher to encourage the patient to have patience and let the body cure itself and just support its journey with lifestyle and movements.

A few essential factors that can help you as a teacher are to consider their strength, balance, flexibility, health, and age. This way, you would be able to determine which technique and pose they can perform. Restorative or therapeutic yoga is recommended for students with limitations as it focuses on gentle movements and poses while using props and modifications.

Be sure to narrate general precautions in the class, and avoid giving medical advice, unless you are qualified. Encourage the students to consult their health care professionals before starting yoga or if the back pain isn’t improving.

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Surya refers to the Sun and Namaskar denotes bowing down. Fundamentally, yogis devote this yoga practice for the appreciation, paying of honor and reverence to the source of all forms of life, the Sun. It is commonly practice to energize the body and ease out stiffness.

Why Perform Surya Namaskar in the Morning?

It is very ideal to execute the Sun Salutations during sunrise and there is Science about it. According to the ancient Indian sages and saints, there are Devas or divine impulses that rule the different parts of the human body.

Surya Namaskar can help you learn how to internalize the sun as part of your body system. The Surya Namaskar’s design with the twelve postures can help the twelve sun cycles become in sync with your physical cycles.

The solar plexus is the central point of the human body. It is behind the navel and connects with the Sun. This is the primary reason why many yoga masters suggest the practice of Surya Namaskar in the morning. The consistent performance of this method can boost the solar plexus. As a result, vitality, confidence, ingenuity, instinctive and mental abilities increase.

• Read Also: 200 Hour Yoga Teacher Training in Rishikesh

12 Surya Namaskar Steps

The Sun Salutation can be a very good workout for the cardiovascular during a fast pace. On the other hand, it can be very relaxing and reflective when yoga postures are executed at a slower pace. Nonetheless, it is enjoyable to perform salute to the sun either way. Your body will surely stretch and become flexible with regular practice.

Here are the Surya Namaskar steps that you should practice every morning with tips on how to deepen into the pose. Check them out!

Step 1: Prayer pose – Pranamasana

Execution:

1. Stand at the end of your mat, keep your feet together and distribute your weight on both feet equally.
2. Open your chest and just relax your shoulders.
3. Breathe in and lift both your arms up from the sides.
4. Exhale and bring your palms together in a prayer position in front of your chest.

Yoga Stretch Deepening Tip:

1. Activate your feet and stand as if they are tripods.
2. Activate your legs and keep your spine erect.

Step 2: Raised arms pose – Hastauttanasana

Execution:

1. Breath in and lift your arms up and back.
2. Make sure that your biceps are close to your ears.
3. Make effort to stretch your whole body starting from the heels up to the finger tips.

Yoga Stretch Deepening Tip:

1. Push the pelvis forward just a little bit.
2. Instead of bending backwards, reach up with fingers.

Step 3: Hand to foot pose – Hasta Padasana

Execution:

1. Breathing out and bend forward from your waist while keeping your spine straight.
2. Exhale and completely bring your hands down to the floor beside your feet.

Yoga Stretch Deepening Tip:

1. Bend your knees to bring your palms down to the floor.
2. Make a moderate effort to straighten your knees.
3. Keep your hands motionless in this position.
4. Never move them until you compete this third sequence.

Step 4: Equestrian pose – Ashwa Sanchalanasana

Execution:

1. Breath in and push your right leg as far back as possible.
2. Bring your right knee to the floor and slowly look up.

Yoga Stretch Deepening Tip:

1. Check if your left foot is exactly in between the palms.

Step 5: Stick pose – Dandasana

Execution:

1. Breath in and take your left leg back
2. Bring your whole body in a straight line.

Yoga Stretch Deepening Tip:

1. Keep your arms erect to the floor.

Step 6: Salute with eight parts or points – Ashtanga Namaskara

Execution:

1. Gradually bring your knees down to the floor then exhale.
2. Slightly take your hips back and slide forward.
3. Relax your chest and chin on the ground.
4. Elevate your posterior a little bit.

Yoga Stretch Deepening Tip:

1. The eight parts of your body including two hands, two feet, two knees, chest and chin should touch the ground.

Step 7: Cobra pose – Bhujangasana

Execution:

1. Slide forward and raise your chest up into the Cobra pose.
2. Keep your elbows bent and fixed in this pose.
3. Keep your shoulders away from your ears.
4. Slowly look up.

Yoga Stretch Deepening Tip:

1. Inhale and make a moderate effort to push your chest forward.
2. Exhale and make a light effort to push your navel down.
3. Tuck your toes under.
4. Make sure that you are stretching just as much as you can and do not go beyond the limits of your body.

Step 8: Mountain pose – Parvatasana

Execution:

1. Breath out and lift your hips as well as your tail bone up.
2. Put your chest downwards to create an inverted V pose.

Yoga Stretch Deepening Tip:

• Keep your heels on the ground as possible.
• Make a moderate effort to lift your tailbone up.
• Gradually go deeper into the stretch.

Step 9: Equestrian pose – Ashwa Sanchalanasana

Execution:

1. Breath in and bring your right foot forward in between the two hands.
2. Bring your left knee down to the ground.
3. Press your hips down then look up.

Yoga Stretch Deepening Tip:

1. Place your right foot exactly between the two hands.
2. Make sure that your right calf is perpendicular to the ground.
3. You only need moderate effort in order to push your hips down towards the floor and deepen the yoga stretch.

Step 10: Hand to foot pose – Hasta Padasana

Execution:

1. Breath out and bring your left foot forward.
2. Keep your palms on the ground.
3. You can bend your knees, if you feel some discomfort.

Yoga Stretch Deepening Tip:

1. Gently straighten your knees and if you can, try and touch your nose to the knees.
2. Keep on breathing.

Step 11: Raised Arms Pose- Hastauttanasana

Execution:

1. Breath in and roll your spine up,
2. Make your hands go up and bend backwards a little bit
3. Push your hips slightly outward.

Yoga Stretch Deepening Tip:

1. Make sure that your biceps are beside your ears.
2. Aim to stretch up more instead of stretching backwards.

Step 12: Standing Mountain pose – Tadasana

Execution:

1. Exhale and first straighten your body.
2. Bring your arms down.

Yoga Stretch Deepening Tip:

1. Relax in this yoga pose.
2. Observe the sensations that the Sun salutations bring in your body.

For the finishing, lie down and relax your entire body in a Yoga Nidra. Your body needs sufficient time to adjust to the effects of the stretches of your sun salutations. It can bring enough rest for the mind and body.

• Read Also: Yoga for Beginners – A useful Guide

Surya Namaskar Benefits

Surya Namaskar is very much idyllic for very busy people who are juggling work, family and fitness program. Young and old can practice this yoga for many health benefits as well as for ensuring great well-being.

1. Good for Weight Management

Yes, most women want to lose weight. It is a very good news that there’s an inexpensive way to do that! You can definitely lose extra calories simply by stretching the abdominal muscles. It can help regulate the hormonal secretions in the thyroid gland which is responsible for weight. Easy childbirth, increase of breastmilk production, zero constipation, healthy skin glow, ageless face and regular menstrual cycles are possible with the help of Surya Namaskar yoga sequence. It is indeed beneficial for women. It can help literally shed fat in areas such as hips, thighs, abdomen, chin and neck.

2. Cognitive Skills Booster

Sun salutations are also great for kids in order to improve concentration and calm the mind. It can help revitalize the nervous systems which is consist of brain and spinal cord.

3. Balance of your Dosha

The Salute to the Sun can help balance the three doshas Pita, Kapha and Vata. These constitutions may go out of balance due to varying factors. The weather, food, day-to-day activities, stress management at work and hours of sleep can all affect the dosha. However, with regular practice of Surya Namaskar, you can actually keep your dosha in balance.

4. Good Maintenance of Over-all Health

Surya Namaskar is beneficial for the lungs and can help decrease any chances of getting tuberculosis. It can help improve the blood circulations so as to prevent blood pressure issues and palpitation. Moreover, it can correct any problems in the functioning of different glands. Believe it or not but it can increase your longevity.

Enjoy your practice of Surya Namaskar. Of course, it is important to do some gentle warm-ups before practicing. Perform your sun salutations at the East direction in the morning whereas West direction if you are executing it in the evening.

Keep some sense of gratitude and smile on your face while doing your Salute to the Sun yoga sequences. Most importantly, it is vital to remember that you need to have grace, perform it at a slow pace and do it with awareness on your breath. Your breathing should always be natural.

• Read Also: Yoga for Beginners – A useful Guide

Have a great Sun Saluting!

The post How to do 12 Surya Namaskar Postures – You Should Practice Every Morning appeared first on Yoga Vini.

Introduction to Yoga

The term of “Yoga” means “to join”, “to add”, “to unite”, “to combine” or “to attach”. Yoga is a mental, physical and spiritual activity and practice.

Yoga is a combination of all the three said practices to rejuvenate the health. The founders of yoga are Swami Vivekananda, T. Krishnamacharya, K. Pattabhi Jois and B.K.S. Iyengar. June 21^st of every year is now being celebrated as ‘International Day of Yoga’.

Origin of Yoga

There is no any strong evidence about the period of the origination of Yoga, but it is mainly considered to be originated in India only, but with the span of time it has spread all across the world. The practice has been created, followed and spread by mainly Hinduism, Buddhism and Jainism communities of India.

Yoga has been originated during the 5th or 6th century BC (Pre-Vedic India) but some evidences show about the Indus Valley Civilization during 3300-1900 BC. After a long period, the yoga has also been adopted by the educated western culture prevailing in the mid-19th century.

Top cities for Yoga environment in India

India is the best place to learn yoga. India is one of the best incredible countries of the world. People from any part of the world wish to be a part of yoga but in India indeed. The top places for yoga in India are as follows:

1. Varanasi, Uttar Pradesh

2. Rishikesh, Uttarakhand

Related: 200 hour Yoga Teacher Training in Rishikesh

3. Hampi, Karnataka

4. Mamallapuram, Tamil Nadu

5. Kozhikode, Kerala

6. Mount Arunachala, Tamil Nadu

7. Goa

8. Bangalore, Karnataka

Needs to be kept in mind while traveling in India

If you wish to move in India for learning yoga then it is good, but for that, you will have to prepare yourself as per the following details:

Money and Cost of Living

Before moving towards India, one should confirm the living arena and living cost. Arrivals may contact with the valid agents for accommodation and clear the cost /and choose the area as per their choice.

In India the currency refers to the Indian Rupees (INR). Arrivals must calculate the expenses as per their country’s currency. Money matters while you are traveling anywhere. Don’t get stuck with the fraud personals.

Weather

The weather of India does not remain same during the year and in all there are four major parts like eastern, western, northern and southern parts of India. The eastern part is very humid due to dense wood and heavy rain. The summer season is quite good here. The western part is almost hot due to the desert spread across the Rajasthan state. Winter season is quite admirable to visit here.

The northern part of India is the most beautiful part of India due to the vision of the Himalayas and other hill ranges. It is the best in all season while winter might have a hand high in this matter.

Southern part of India is full of cultural and Indian traditions and it is loved by the people living across the world. Though the summers are hot, winter season is quite good to visit here.

Arriving & Visa

How to arrive India is the main question, which rises in every mind. So ask your tour and traveling guide about the arriving schedule and visa formalities.

Check the air schedule and make plans as per your convenience.

Health & Safety

Many a times, a different global environment can cause the health issues so, the arrivals are suggested to keep vaccinated themselves before arriving the India so that the harmful bacteria or the viruses can be prevented to spread.

Better if you keep the medicines that suit you, yourself, instead of getting them from somewhere else. Not specifically about India, by means of safety, you should be aware about each step while you are traveling in any country.

The same is applicable here. Do not walk at night, do not talk to any stranger and to stay away from the drug abuse is a better option.

Language

Language matters everywhere while traveling in India. Every state has its own local language.

India is the only country of the world which has a large number of languages spoken.

Biodiversity as well as the cultural diversity prevails in the country. But the mother tongue and national language of the country is Hindi; however English is spoken across the country on a large-scale.

Food

Indian traditional food is admired by the people of any country. There is further a large variety, which can be observed in Indian food.

The taste of Indian food has been liked and praised everywhere. It also serves as the main proponent, which will bind you here with the people of other cultures.

The post Yoga Travel India – A Complete Guide for 1st Time Visit to India appeared first on Yoga Vini.

Meditation is an ancient practice that has been used throughout many cultures. In the yogic tradition, the practice of moving through the physical postures was thought to prepare the body to sit for long periods of time in meditation. However, today, meditation and yoga are accessible to anyone at any time.

Related: Yoga Teacher Training in Rishikesh

Every meditation practitioner must start somewhere, but in the beginning, it may seem overwhelming to start something seemingly so simple. With all of the different methods to choose from, sifting through them can be a lot of work. Here are some meditation techniques for beginners to help get you started on your meditation journey.

The beginner’s mind is free and curious- you, too, can use meditation to cultivate a beginner’s mind all the time.

Why Practice Meditation?

Meditation is one of the best natural ways to alleviate anxiety and stress while improving concentration. This means a regular meditation practice can improve your quality of life! Additionally, meditation affects the physical body in a positive manner as well.

When one meditates, it is not about simply drowning out the outside world or even tuning out your thoughts. To think that your thoughts are going to stop right away the moment you sit down to meditate is simply a fallacy. The truth is that meditation is a practice to get to know yourself and your mind better.

When your thoughts arise during meditation, you can begin to notice your tendencies to be distracted or things you may constantly tell yourself that are simply not true. It brings you into the present moment, which at times can be scary- but only through facing our fears can we rise like the phoenix out of the ashes.

Benefits of Meditation

• Reduce stress
• Relieve anxiety
• Boost mood
• Overcome depression
• Enhance self-esteem
• Help combat addictions
• Increase concentration and focus
• Better memory
• Enhances immunity
• Lowers blood pressure
• Decreases inflammation
• Increases life span
• Lowers risk of heart problems
• Better sleep
• Increased lung capacity

Related: 200 Hour Yoga Teacher Training in Rishikesh

How Does Meditation Work?

Meditation directly affects the parasympathetic nervous, which is the “rest and digest” part of the central nervous system. All too often, we are operating on the opposite system- the sympathetic nervous system. The SNS is known as the “fight or flight” system.

When the SNS is in control, certain body functions shut down so that only what is necessary to survive is on. The heart rate is elevated, which can cause feelings of anxiety and create poor decision-making.

When the PNS is activated, however, the heart rate slows down and allows the body to react in a calm manner to stress. It also helps the body heal from injuries, which is why getting a good night’s sleep is so important.

Preparing for Meditation

1. The first thing you need to do is prepare your space for meditation. Find a quiet area in your home or park where you won’t be disturbed.
2. Schedule your meditation at the same time each day. Morning is best.
3. Turn your phone off or put it in airplane mode. Many meditations close the eyes, but some also keep the eyes open so that is up to you.
4. Decide how long you want to meditate for.
   In the beginning, you may want to set the amount of time you meditate for. If you would like to meditate for a specific amount of time, choose a soft bell sound on your timer to keep the mood light.
   If you have a busy schedule, using meditation techniques for stress will be helpful and all you need is a short amount of time in the beginning. Start with 5 or 10 minutes and gradually build yourself up to longer periods of time. Once you become comfortable meditating, you may not even need or want to use the timer.
5. Accept yourself as you are.

Develop an attitude of love for yourself, no matter what thoughts or challenges arise.

How to Sit for Meditation

There are various ways to sit when learning meditation techniques for beginners.

1. It is recommended to sit on a cushion on the floor, as it will be more comfortable for an extended period of time. It also allows the hips to be elevated so the spine can lengthen.
2. Cross the legs comfortably or stack one leg on top of the other.
3. Another method is to try kneeling on the knees and sitting on the heels. This is not recommended if you have knee issues.
4. If you are unable to sit on the floor, you can also try sitting on a chair or bench. Keep your feet on the floor and the spine straight and tall.

Types of Meditation Techniques

Mindfulness Meditation

This is an easy meditation for beginners to start with. The goal of this type of meditation technique is not to stop the mind, but rather to notice what is happening in your mind or body in a mindful way. A common starting point is the breath. Notice it’s quality and length. Let this be the focus of your mind. Release any judgments about whether anything is good or bad. Just simply observe.

Guided Meditation for Beginners

Participating in a guided meditation is also a great meditation technique for beginners. You may find a guided meditation online, or take part in a class where someone else is leading you. In this method, you will be guided step-by-step through a meditation by a teacher.

When someone else is guiding you, you may find it easier to relinquish control over what you are doing and follow the flow of the meditation for efficiently. Many meditations are passed down from teacher to student and this is a great way to become truly active in your quest to learn meditation techniques. Classes are also great ways to meet fellow meditators, form a community, and feel supported in your meditation goals.

Chakra Meditation for Beginners

Learning about the chakras is a great way to use visualization during meditation. The chakras are a great meditation technique for stress, anxiety, and learning more about ourselves. Chakras are energy vortexes that run along the spine.

Each chakra corresponds to a different body part and thus has different color and meaning associations.

1. Root chakra: red, located at the bottom of the pelvic floor, survival
2. Sacral chakra: orange, located below the navel, creativity
3. Solar plexus chakra: yellow, located at the bottom of the sternum, confidence
4. Heart chakra: green, located in the center of the chest, love
5. Throat chakra: blue, located in the throat, communication
6. Third eye chakra: purple, located above the brows, wisdom
7. Crown chakra: white, located at the crown of the head, enlightenment

When performing a chakra meditation, you can visualize each area as a glowing orb in the associated color. You can go through all 7 or choose to focus on just 1 if something needs extra attention in your life.

Mantra Meditation for Beginners

Mantra meditation is a great tool to focus the mind by using a sound or a chanted syllable. It doesn’t have to be audible but can be repeated inside the mind. Mantras are traditionally repeated 108 times, which is a sacred number in certain Eastern traditions. To count this number of repetitions, mala beads can be used. Mala beads are strings of 108 beads. You can hold them in your hand and move your finger along the beads to ensure you have completed your meditation.

Many mantras also have specific meanings, which may correlate to things you wish to work on or invoke in your life. Mantras are known to be tools of transformation, as their sound holds special vibrations. Popular mantras include:

1. OM: the sound of the universe, divine, or God
2. Om Namah Shivaya: I bow to Shiva (a representation of my Highest Self)
3. Lokah Samastah Sukhino Bhavantu: May all beings, everywhere, be happy, free, and at peace

There is a myriad of other forms of meditation to try from Zazen to Transcendental Meditation. You can always experiment with several forms of meditation to see which one suits your lifestyle the best. You may even enjoy a variety of them and prefer different meditation techniques for beginners on different days, depending on your mood or what you hope to accomplish.

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Step by step Standing Forward Bend

1^st step
Stand with feet together then slightly bend your knees.

2^nd step
Fold your torso over your legs moving from your hips.

3^rd step
Place your hands next to your hand or just on the floor in front of you.

4^th step
Inhale and lengthen your spine by extending your chest.

5^th step
Exhale and gently press both of your legs while keeping them straight. Make sure hyperextension of your legs.

6^th step
Lift your kneecaps and slightly spiral your upper and inner thighs back.

7^th step
Extend your torso down as you exhale and avoid rounding your back.

8^th step
Draw your shoulders down your back.

9^th step
As much as you can, extend the crown of your head towards the floor. Check your level of comfort.

Standing Forward Bend Beginner’s Tip

The important thing to consider for safe and efficient practice of the Standing Forward Bend is to avoid mistakes such as locking your knees. You should also avoid hyperextending your legs, rounding your upper and lower back. More so, do not roll your shoulders forward. Make sure to practice this type of yoga pose in an empty stomach. Do not eat 2-3 hours before performing any forward bending poses.

Standing Forward Bend Benefits

Uttanasana is very good for the liver and kidney stimulation. Other benefits of this yoga pose includes good digestion, stress relief and has calming effect to the brain. Moreover, standing forward bend is recommended for people with asthma, sinusitis and osteoporosis.

Standing Forward Bend Variations

• Curl your fingers under the bottom and around the big toe then wrap your thumb around your fingers.
• Inhale then straighten your arms.
• Lift your front torso away from your thighs.
• Make transitions to Padangusthasana by making your back concave.
• Hold for a few breaths before you exhale then lengthen down and forward.
• Bend your elbows out to the sides.

Make sure to follow up the standing forward bend pose with standing poses, inversions, or seated forward bends.

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Step by step Shoulder Stand pose

1^st step
Lie down on to your back with arms on your sides then bend your knees but keep them soft.

2^nd step
Reach feet up toward the ceiling while pressing down the arms on the ground.

3^rd step
Come in a modified plow pose allowing your feet to fall back behind you, your neck should feel good.

4^th step
Bring your feet to the ground for plow pose, clasp hands together on the floor and wiggle shoulders underneath.

5^th step
Place hands on lower back for support, soften your legs and bring your knees on the forehead.

6^th step
When you feel stable, make your feet reach toward the ceiling one at a time.

7^th step
Lengthen your legs when you feel comfortable and breathe for at least 3 deep breaths.

8^th step
To come out of the pose, come down slowly with softening knees toward the forehead.

9^th step
Come back to plow pose, and gently lower your back to the mat.

Shoulder Stand pose Beginner’s Tip

You can support shoulder stand with yoga block, place them under your hips.

Shoulder Stand pose Benefits

This pose is recommended for people with thyroid problems, diabetes, hormonal imbalances. This yoga asana can help increase blood supply to the head, very good for the heart, calm the mind and uplift the internal organs. Because of the increased blood flow to the face, you can get rid of your wrinkles and achieve youthful glowing face. More so, you can burn fats faster because this asana can help boost metabolism.

Shoulder Stand pose Variations

• To improve circulation, you can shake your feet vigorously.
• While in shoulder stand, move one knee at a time and bring them down to your shoulder and straighten your legs.

Shoulder Stand pose or Sarvangasana have contraindications for persons with migraines, high blood pressure, menstruation and neck injury. Pregnant women, overweight and those with weak wrists are also advised not to perform this asana.

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Step by step Seated Forward Bend

1^st step
Sit on the mat and straighten your legs in front of you.

2^nd step
Lift your torso upwards and gently roll to the top of your sitting bones.

3^rd step
Inhale then exhale and lean forward from your hip joint while keeping your torso long.

4^th step
Every time you inhale, lift and gently lengthen your front torso. With each exhalation, release a little into the forward bend.

5^th step
Stay in the pose for about 2 minutes.

6^th step
Finally inhale then exhale and slowly come out of the pose, sitting with a long spine and straight legs.

Seated Forward Bend Beginners Tips

Most beginners need to hold a strap under their feet or roll up blanket under their knees. Maintain a relax and natural breathing as tensions can reach your muscles.

Seated Forward Bend Benefits

This yoga asana is very calming to the brain and can relieve stress, headache, anxieties and depression. It can also help stimulate the liver, kidney, uterus and ovaries. Moreover, it can relieve problems in digestion, menstruation and menopause discomforts.

Seated Forward Bend Variations

To deepen the pose, you can bring your belly your thighs, your upper belly and ribs. You can also try making your head reach your knees or shins.

You can relax and hold yourself in a staff pose for practicing deep breathing and strengthening the torso. The Seated Forward Bend or Paschimottanasana is recommended for relieving high blood pressure, insomnia and sinusitis.

This asana can also help in fertility and obesity and appetite correction. However, performance of this pose needs supervision of an expert yoga teacher for those who have asthma, diarrhea and back injury.

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Step by step Skull Shining Breath

1^st step
Sit with an upright spine, keep on lengthening it and do a complete yoga breathing.

2^nd step
Contract your abdomen on outward breath and squeeze the air out of your abdomen.

3^rd step
Gently release the squeezing of air in your abdomen and then let your breath flow naturally.

4^th step
As much as you can, let your inhalation be 4 times longer than exhalation.

5^th step
You can increase your contractions to 30 times per minute over time.

6^th step
Make a complete exhalation then make your inhalation naturally.

7^th step
Retain your inhalation for about 30 seconds then exhale.

8^th step
Do 6 complete yoga breaths and repeat the sequence 3 times.

Skull Shining Breath Beginners Tips

Always keep in mind that this pranayama is all about a quick, strong exhalation with natural inhalation. Make an effort to have strong abdominal contractions for every exhalation and have natural, soft inhalation. Stop practicing this if you feel dizzy or whenever you experience pain.

Skull Shining Breath Benefits

This yogic breathing technique can help purify your lungs, increase the oxygen supply in your body and improve digestion. Moreover, this is also uplifting to your mood and spirit. It is a wonderful way to strengthen your abdominal muscles. The practice of this pranayama has age-defying effects as it oxygenates the blood and renews body tissues.

Skull Shining Breath Variations

In order to rest and relax your nervous system, simply pause between rounds and breathe normally. You can do ujjayi breathing and it may take from 30 to 60 seconds until you feel easy and ready to continue.
You can refresh your body and mind with Skull Shining Breath or Kapalabhati. However, there are cautions for those who are pregnant those with lung diseases, hernia, menstruation, heart diseases and high blood pressure.

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