Learn Yoga Meditation with Free Lessons & Tips

Yoga can be a helpful tool in managing constipation by stimulating digestion, improving circulation, and reducing stress. Here's a sequence of yoga poses that can aid in relieving constipation:

1. **Apanasana (Knee-to-Chest Pose):**
- Lie on your back with your legs extended.
- Exhale and hug your knees into your chest, clasping your hands around them.
- Rock gently from side to side to massage your lower abdomen.
- Hold for 10-15 breaths, breathing deeply into your belly.

2. **Supta Matsyendrasana (Supine Spinal Twist):**
- Remain lying on your back.
- Bend your knees and drop them to the right side while keeping your upper body facing up.
- Extend your arms out to the sides, palms facing down.
- Gaze over your left shoulder.
- Hold for 5-10 breaths, then repeat on the other side.

3. **Marjaryasana-Bitilasana (Cat-Cow Pose):**
- Come onto your hands and knees, aligning your wrists under your shoulders and your knees under your hips.
- Inhale, arch your back, and lift your tailbone and head (Cow Pose).
- Exhale, round your spine, and tuck your chin to your chest (Cat Pose).
- Flow between Cat and Cow Pose for 5-10 rounds, coordinating movement with breath.

4. **Malasana (Garland Pose):**
- Stand with your feet wider than hip-width apart, toes pointing slightly outward.
- Lower your hips down towards the ground into a squat position, keeping your heels grounded.
- Bring your palms together at your heart center and use your elbows to press your knees outward.
- Hold for 5-10 breaths, feeling the stretch in your hips and groin.

5. **Setu Bandhasana (Bridge Pose):**
- Lie on your back with your knees bent and feet hip-width apart, heels close to your sitting bones.
- Inhale, press into your feet, and lift your hips towards the ceiling.
- Interlace your fingers beneath your back and roll your shoulders underneath you.
- Hold for 5-10 breaths, focusing on opening the front of your body.

6. **Paschimottanasana (Seated Forward Bend):**
- Sit on the floor with your legs extended in front of you.
- Inhale, lengthen your spine, and exhale, hinge at your hips to fold forward.
- Hold onto your shins, ankles, or feet, depending on your flexibility.
- Relax your neck and shoulders and breathe deeply into your lower back.
- Hold for 5-10 breaths, then slowly release.

Practice these poses regularly, incorporating deep breathing and mindful awareness, to help alleviate constipation and promote digestive health. However, if you have severe or persistent constipation, it's important to consult with a healthcare professional for personalized advice and treatment options.

3 ways to rewire and train your mind

1. Focus on your emotions
The more we emotionally invest in an action, the more we’re likely to remember it well. Research proves that  positive emotions help us retain the information. Our brains want to do things we enjoy, and especially things that elicit a release of dopamine – a hormone linked to motivation and reward. If you’re picking up a new habit, be enthusiastic about it and practice gratitude to increase your mood whilst you’re engaging in the habit.

2. Focus on what you say
What we say has incredible power and can directly impact our brains. Words like ‘can’t’, ‘try’, or negative statements about ourselves can all make or break our ability to learn new skills or change our minds. Speaking negatively to ourselves can also release a stream of stress hormones like cortisol, which prevent us from being able to learn effectively. Switch ‘try’ to ‘will’ or ‘can’; change ‘can’t’ to ‘can’t yet’, and instead of statements like “I’ll never be able to achieve this”, change your language to “I’m open to the possibility of achieving this”.

3. Visualisation
Visualisation and meditation are incredibly powerful, and are some of the most effective ways to create and strengthen neural pathways. Visualising movement for example, stimulates brain regions involved in movement, priming the brain so that we can move more efficiently. If you’re learning the piano, visualising your hands moving across the keys can make you better at playing the next time you sit down. If you’re a yoga teacher, you may already be in the practice of visualising your class sequence so it flows more easily as you teach.

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Maharishi Gherand has described the six Shatkarmas as the first part of Yoga in the "Gheranda Samhita". He believes that without the practice of Shatkarma, no seeker can achieve success in the path of yoga.

The word "Shatkarma" is derived from the combination of these two words "Shat" and "Karma".

Here "Shat" means "six (6)" and "Karma" means "action". Thus Shatkarma refers to "the six special actions" by which the body is purified.

In Hatha Yoga, these six types of purification activities are called Shatkarmas.Without the cleansing of the body, it is difficult for the seeker to move forward in following the other steps of yoga.

Practicing the Shatkarmas not only results in physical purification but also mental and spiritual purification. Thus we can easily move forward on the spiritual path.

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Meditation is magical. At first you will not believe in it but once you start practicing you will understand the scientific effects. It can help you to manage your emotions, situations and even challenging relationships. It is a toolkit to help you stay calm and composed. The practices of  meditation provides you with a space  to focus on your breath, let go unnecessary chaos and come back to yourself.A regular meditation practice boosts energy levels. When you’re constantly on the go, it’s easy to deplete your energy stores without even realising it. It can help to replenish your energy levels and support you in approaching an upcoming challenge with greater vigour. It cultivates positive emotions such as happiness, compassion and self-love. When you’re feeling good, it’s easier to engage with the world around you and be of service to others.And it doesn’t stop there. Research shows these ancient practices also improve your concentration, self-awareness, and stress management skills, all of which are essential for personal growth.So if you’re looking for ways to support your personal growth and development, consider incorporating  meditation into your routine if you haven’t already. You may find that it helps you in more ways than you ever thought possible.

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Props help you with alignment and excelling the postures. These are used by students as well as teachers. There is no shame in using them, rather teachers understand the significance of underting one's body shape and level of flexibility and recommend using props until you you have excelled the posture. Some of the most common props are:

1. Bolsters: These are firm cushions that provide support and help you relax into poses. They are particularly useful for restorative yoga, where the focus is on relaxation and gentle stretching.

2. Blocks: These are versatile props that can be used to modify poses and make them more accessible. They can be placed under your hands, feet, or hips to provide support and stability.

3. Straps: These are useful for improving flexibility and reaching deeper into stretches. They can be used to extend your reach and provide support in poses where flexibility is limited.

Welcome to the world of health and fitness yoga! In this short lesson, we will explore the fundamentals of yoga and how it can contribute to your overall well-being.

I. Understanding Yoga:

1. Origin and Philosophy:

   • Yoga has ancient roots in India and is more than just physical exercise. It encompasses a holistic approach to health, balancing the mind, body, and spirit.
   • The word "yoga" is derived from the Sanskrit word "yuj," meaning to yoke or unite. This reflects the integration of various elements of our being.

2. The Eight Limbs of Yoga:

   • Yoga is often described through the eight limbs outlined by the sage Patanjali in the Yoga Sutras. These include ethical principles (yamas), self-discipline (niyamas), physical postures (asanas), breath control (pranayama), sense withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and spiritual absorption (samadhi).

II. Health Benefits of Yoga:

1. Physical Benefits:

   • Yoga postures improve flexibility, strength, and balance.
   • Asanas help in enhancing posture and preventing musculoskeletal issues.
   • The practice of yoga can lead to increased energy levels and vitality.

2. Mental and Emotional Well-being:

   • Yoga encourages mindfulness and stress reduction through breath awareness and meditation.
   • Regular practice promotes mental clarity, focus, and emotional stability.
   • It can be a valuable tool in managing anxiety and depression.

3. Breath Awareness (Pranayama):

   • Learning to control and deepen the breath has numerous health benefits.
   • Pranayama techniques help reduce stress, increase lung capacity, and improve respiratory function.
   • Conscious breathing fosters a connection between the mind and body.

III. Getting Started:

1. Choosing a Yoga Style:

   • There are various styles of yoga, each with its focus and intensity. Explore and find one that aligns with your goals and preferences.
   • Common styles include Hatha, Vinyasa, Ashtanga, Bikram, and more.

2. Basic Yoga Equipment:

   • A yoga mat is essential for comfort and stability during asanas.
   • Comfortable, breathable clothing allows for ease of movement.
   • Props like blocks and straps may be used for support and alignment.

3. Beginning Your Practice:

   • Start slowly and listen to your body.
   • Attend beginner-friendly classes or follow online tutorials.
   • Consistency is key – even short, regular sessions can yield significant benefits.

IV. Conclusion:

As you embark on your health and fitness yoga journey, remember that yoga is a personal practice, and there is no one-size-fits-all approach. Listen to your body, be patient, and enjoy the transformative journey toward improved health and well-being. May your yoga practice bring harmony to your mind, strength to your body, and peace to your soul. Namaste!

In our fast-paced lives, finding a sanctuary of calm and balance is essential. One practice that has stood the test of time in promoting both physical and mental well-being is yoga. Cultivating a regular yoga practice can be a transformative journey, offering a myriad of benefits that extend beyond the confines of the mat.

Physical Harmony
Yoga is renowned for enhancing flexibility, strength, and balance. Through a consistent practice, individuals can gradually witness their bodies becoming more supple and resilient. The various poses and stretches not only promote physical well-being but also contribute to better posture and alignment.

Mental Resilience
Beyond the physical postures, yoga places a significant emphasis on mindfulness and breath awareness. Regular practice encourages a state of mental calmness, aiding in stress reduction and the management of anxiety. The meditative aspects of yoga provide a sanctuary for individuals to disconnect from the chaos of daily life, fostering mental resilience and emotional balance.

Improved Focus and Concentration
As yoga intertwines movement with breath, it becomes a moving meditation. This fusion enhances concentration and focus, helping practitioners cultivate a mindful approach to tasks both on and off the mat. The clarity gained through yoga often translates into increased productivity and a more centered approach to challenges.

Emotional Well-being
The mind-body connection in yoga fosters emotional awareness and self-reflection. Regular practitioners often report a heightened sense of self-compassion and emotional balance. Yoga becomes a tool for navigating life's ups and downs, providing a space for introspection and personal growth.

Better Sleep
Many individuals struggle with sleep-related issues due to the demands of modern life. A consistent yoga practice, especially restorative poses and relaxation techniques, can significantly improve sleep quality. The calming effects of yoga on the nervous system create an environment conducive to a restful night's sleep.

Cultivating a Sustainable Lifestyle
Yoga is not just an exercise routine; it's a holistic lifestyle. Regular practice often extends beyond the mat, influencing choices related to nutrition, relationships, and overall well-being. The principles learned on the yoga mat can guide individuals towards a more mindful and balanced life.

In conclusion, integrating yoga into your daily routine offers a holistic approach to health and wellness. The physical, mental, and emotional benefits of regular practice make it a powerful tool for navigating the challenges of modern life. So, roll out your mat, breathe deeply, and embark on a journey of self-discovery and well-being through the transformative power of yoga.

You may start yoga for stress relief : 

Yoga Poses below : 

- Cat-Cow post ( Maryarasana to Bitilasana)

- Child's Pose (Balasana)

-Savasana 

Pranayam : 

-Simple breathing exrecise 

- Anulombilom

- Suryaveda - chandraveda

- Udgeet (Om chanting 13 times)

Rajyoag :

Its practices are aimed at attaining self-mastery and spiritual enlightenment through deep introspection and meditation.

Patanjali's Yoga Sutras is the 'Rajyoga', also called as Classical Yoga. Swami Vivekananda's book is also Rajyoga in which swamiji explained the yoga sutras of Sage Patanjali. 

Raja Yoga encompasses a systematic approach to mental discipline and spiritual growth. Its main emphasis is on controlling the mind, thoughts, and emotions in order to achieve a state of inner peace, clarity, and spiritual insight. The path of Raja Yoga consists of eight limbs, known as the "Eight Limbs of Yoga," which provide a comprehensive framework for personal transformation.

It focuses on the cultivation of the mind and aims to achieve self-realization and union with the divine through mental and meditative practices. Raja Yoga is attributed to the sage Patanjali, who compiled the "Yoga Sutras," a foundational text on yoga philosophy and practice.

Raja Yoga, often referred to as "Royal Yoga," is one of the classical paths of yoga outlined in ancient Indian philosophical texts.