Yoga is technique developed thousands of years ago, which is passed down from generations to generations, by written, verbal and demonstration method. Yoga is today widespread through the immense help form internet. Internet provides wide information, texts, books and even video demonstration on the procedure of yoga today. However, in the ancient time yoga knowledge was transferred with writer scriptures. Even the era before internet yoga knowledge was transferred through books and teaching class.
10 excellent books for yoga teacher training are as follows:
1) Yoga sutra of Patanjali
The yoga sutra of Patanjali was written by sage Patanjali at the time period of 500 BCE and 400 CE. The most notable thing about the Patanjali book is the ashtanga yoga. It is one of the most popular books for yoga in the world. Due to its original written material by the sage Patanjali himself, and its rich yoga techniques, it is favorite of people who are attempting yoga teacher training? The 900 pages book contains a large table of contents which include, Indian philosophy yoga sutra, Ishvara, Yoga sutra in the Muslim world, yoga sutra becomes a classic etc.
2) Bhagwat Geeta
Bhagwat Geeta is the book, that consists of the knowledge given by lord Krishna to Arjuna. It is one of the holiest books of the Hindu religion. Bhagwat Geeta is one the greatest source of knowledge in the world. Lord Krishna gives the knowledge of the world and truth of the universe to arjuna. Geeta tells the knowledge about how to attain inner peace, free from worldly desire, be one with the god. Geeta may not talk about the yoga posture and technique like a typical yoga book. However, it tells lot about mental and spiritual peace and attaining god. Bhagwat Geeta consists of 1106 pages in total.
3) Yoga asana mudra and banda by satyananda
It is one of the most successful books for yoga that is suggested by yoga research center for deep yoga knowledge. The book was published in 1969 by in Bihar school of yoga, hence is reprinted in 13 different language. As per the yoga instructors and experts, the book contains to the point concise information about human chakras, hatha yoga system. The 12th edition of yoga asana mudra and banda by satyananda contains 544 pages which was published on november 1st 2002 by Bihar school of yoga itself. Here is the link for Yoga asana Mudra and banda by Satyananda
4) Light on Yoga –B.K.S lyengar for advance series
B.K.S lyengar was one of the most respected yoga teachers of his time. Light on yoga is one of the most notable achievements of B.K.S lyengar. The original book had published him on the year 1966 with 545 pages. The most notable things described on Light on yoga by the writer are the detailed description of breathing exercise and postures. The book is so good with its detailed knowledge that from the time of publication the book has been translated into 23 languages and sold over three million copies.
For the link for Lingt on yoga by BKS iyengar: click here
5) Hatha yoga pradipika
Originally hatha yoga pradipika is the 15th century writing in Hatha yoga. It is one of few, Hatha yoga original ancient writings that have survived and come to the modern world. Hatha yoga is highly effective form of yoga that has many proven benefits. Hata yoga awakens vital energy in your bodies. The hata yoga balances shakti, pranas and chakras, they are few of many types of energy in body. Hatha yoga pradipika consists various asana, pranayama,satkarma , mudra, and bandha. In short, Hatha yoga pradipika is a centuries old collection of the detail yoga practice and energy control.
Compared to the above-mentioned books Yoga beginner’s bible is the most newly written. The book is published in March 19, 2016. Tai morello is the writer of Yoga beginner’s bible. Yoga experts and even gurus consider yoga beginners bible one of the best books written the recent years. The amazing books contains special selected poses that are amazingly simple and good to the beginners. Weight loss yoga, stress relief yoga, inner peace yoga is some of the amazing contents of yoga beginner’s bible. Resource: The yoga beginners Bibel
7) Yoga anatomy
Yoga anatomy is book written by Leslie kaminoff if year 2007. This amazing yoga book contains about 288 pages. Yoga anatomy by Leslie kaminoff was one of the best-selling anatomy guides. Yoga anatomy supplies the depth and to the point knowledge about the yoga itself. Yoga anatomy more over gives the picture what it is you are reading? Why are you reading it? And Whay you need to practice it? Click here for the resource of Yoga Anatomy
8) Tantra illuminated
Trantra illuminated written by Christopher D Wallis is considered as one of the best books for yoga teacher training. The readers have revied it as one of the best books for yoga learning f. In fact, Tantra Illuminated is one of the top books for yoga that are suggested by yoga teacher training centers. The book consists of 516 pages in total. The writer primarily tries to eliminate the misconceptions of Tantra. It tries to tell what the original meaning and purpose of trantra. The general people have many misconceptions about tantra, and Tantra Illuminated tries its best to clear it. click hree for the resource of Tantra Illuminated
9)The heart of yoga
Heart of yoga was written by T.K.V.Desikchar. As per readers it is also one of the most recommended books for yoga and highly rated by the users. The original book was published in the year 1995 with 272. Heart of yoga gives the step-by-step description which will guide the reader from novice to the yoga expert. It does not give the theoretical speech but also tries to give a true essence of a practical aspect of yoga. If one is aiming to learn from books for yoga the heart of yoga is a must. Book Resource for The Heart of Yoga
10) Bringing yoga to Life
Bringing yoga to life was published for the first time in September 2,2003. The author of this renowned book for yoga is Donna Farhi. The writer tries to take yoga from texts and mats then tries to integrate that essence into the lives of the peoples. Bringing yoga to life elaborates, Patanjali’s yoga sutra and tries to connect it to the modern readers. The writes palliate the complex ancient teachings and supplies ease to the readers. Here is the book resource for Bringing yoga to life
Shankha Prakshalana – a Yogic Detox Process to Overcome Poor Digestion
Yoga is an ancient and systematic method of healing, that takes the form of numerous poses. We know that yoga comprises poses but many people are unaware that it provides cleansing benefits too. The process of cleansing is known as Shankha Prakshalana and in this blog, we shall make a point to explain it in detail.
1. What Is Shankha Prakshalana?
Shankha Prakshalana is a Sanskrit word and is formed when two terms, ‘Shankha’ and ‘Prakshalana’ are combined. The first term means ‘conch’ whereas the latter one means cleansing/washing away. When we amalgamate these terms, we can understand that Shankha Prakshalana refers to a natural cleansing process.
This term mostly refers to cleansing the digestive system. It revolves around the concept that a healthy digestive system is a symbol of a healthy body. What’s impressive about Shankhaprakshalana is that you don’t have to pay a significant amount of time and money to practice it. With a little dedication and practice, you can master this act.
2. Historical Significance Of Shankha Prakshalana
Shankha Prakshalana is also synonymous with ‘varisar dhati’. In this term, ‘shankha’ signifies the entire alimentary canal that commences from the mouth and ends at the anus. The historical texts involving Ayurveda and yoga signify the vitality of Shankha Prakshalana. In the past, sages used to perform this detoxification process by drinking water and using specific poses.
Many historians believe that the yogis used certain tools too but concrete evidence is yet to be found. The mentions of Shankha Prakshalana is found in the historical text Hatha Yoga Pradipika and Gherand Samhita. Shankha Prakshalana is also an integral component of an Ayurvedic technique that goes by the name of ‘Kaya Kalpa’.
Now that we have learned about the historical aspect of Shankha Prakshalana, let’s take a look at the poses and know-hows.
3. Basic Idea
To practice this technique, you have to drink at least 5 glasses of lukewarm water. Make sure that you blend salt and lemon drops into it. After drinking the water, you need to practice certain asanas. You should practice such asanas until you feel the pressure.
4. How To Prepare For Shankha Prakshalana
Let’s have a look at some of the basic guidelines that you can use to make your drink for practicing Shankha Prakshalana.
Take 1-2 liters of lukewarm water and add two teaspoons of salt per liter. Quickly drink 2-4 glasses one after another and perform the mandatory asanas.
Drink another glass of water and repeat the asana at least 6 times.
Practice the same procedure until you finish the water or when clean water comes out from your anus.
5. When Should I Practice This Exercise?
The best time to practice Shankha Prakshalana is in the early morning. There won’t be any disturbances in the morning and you can get the work done easily.
6. Where Should I Practice?
You should practice this exercise in places where there are adequate toilet facilities. For instance, you can practice it in your home or your garden too. If you have a personal toilet, then it is much easier.
7. What Sort Of Poses Should I Practice?
This is the major section of the Shankha Prakshalana exercise. There are numerous poses that you can practice but to make matters easy, practice the poses given below:
Tadasana (Palm tree pose)
Tiryaka Tadasana (Swaying Palm tree pose)
Kati Chakrasana (Waist Twisting posture)
Tiryaka Bhujangasana (Swaying Cobra pose)
Udarakarshansana (Spinal twisting pose)
8. Benefits
It aids in removing the toxins from your body.
It rejuvenates the intestines.
It rids of the problems of the digestive system like bloating, indigestion, and gas.
It makes the body energetic and boosts your confidence.
It is also greatly beneficial for the skin.
I’m sure that after reading the benefits of Shankha Prakshalana, you want to practice it right away. But, here are some points that you need to consider
9. Precautions
Don’t try this pose if you have undergone major surgery.
Yoga for children- some reason and benefits of yoga for school children
In ancient philosophy, yoga is a 5,000-year traditional exercise for the mind and body. It has become popular in recent years as a physical activity method focused on poses that encourage better sense and body regulation and facilitate well-being. Different types of yoga incorporate physical postures, breathing exercises, and meditation or relaxation. Yoga is not only good for adults but also suitable for children. Here are 15 benefits ofyoga for children:
1. Therapeutic
Anything that can help kids to relax bring positive effect in the stressful world. In one research, a third-grade students were asked to implement a yoga program after an 8-week research study in Malaysia. The results predicted that students had established methodologies for stress management that helped them calm down.
2. Make Attentive
With so many new and exciting things to look at and learn, every child struggles to concentrate sometimes.
3. Concentration
Yoga for children aims to strengthen focus. Several other yoga positions enhance the spotlight, learn, and concentration, such as Vrikshasana, Tadasana, pranayama, etc.
4. Memory
Relaxation techniques help increase memory: many experiments have been conducted that indicate how mindfulness meditation improves brain power. In developing understanding and other cognitive properties, head-down forward-bending postures are beneficial.
5. Immunity
Yoga exercise is fantastic for our immunity system because children frequently fall victim to the cold and cough rather than precasutions. Yoga increases the regulation of the nervous, endocrine, digestive and circulatory systems. There are many basic postures included in yoga for children, such as Bhujangasana, Parvatasana, superficial, deep respiration, etc. It can prevent children from falling victim to germs effectively.
6. Speech Development
In speech production, it helps. Yoga poses such as Bhujangasana, Ustrasana, singing, enhancement of speech, and purity of sound.
7. Flexibility
For agility and endurance, yoga is subtle. Yoga classes like Tadasana, Vrikshasana, Trikonasana, Konasana, Gomukhasana, and calming asanas strengthen mind-body synchronization.
8. Healthy Habits
Yoga is teaching acceptable practices to us. In reality, yoga’s most essential nature is the inculcation of meaning and moral creation. Good behaviors developed in childhood may endure into adulthood.
9. Peace
For all, especially children, harmony is of vital importance. In the modern age, owing to peer pressure, competitive environment, test phobia, burdensome syllabus, etc., many complexities readily engulf children. To conquer them, Yoga for children may be a panacea.
10. Emotional Balance
Yoga assists in mental balance control. Children also go through different cognitive levels, such as stress, fear, sadness, and remorse. Yoga aims to improve self-confidence and cultivate a healthy approach to life. Yoga brings fitness, trust, and harmony.
11. Cognitive Development
Yoga aims to observe cognitive improvement, such as concentration, recall, thinking, logic, and problem-solving. The more delicate facets of it are intelligence, language development, and idea forming.
12. Self-Awareness
In the context of routines, beliefs, and ethics, self-awareness occurs. Dhyana is just like a miracle cure and a vital instrument for spiritual success and advancement. For spiritual development, practicing Yama, Niyama and Meditation practice of yoga for children is helpful.
13. Correct Posture
When your child do yoga daily, thus it will help you to improve your posture. However, due to body pain, your body has incorrect posture, and you will feel alleviate back pain.
14. Breath Deeper
For better control of our vital energy breathing exercise in yoga for children plays a vital role. In any yoga practice, breathing slowly and peacefully is a critical aspect. Yogic breathing methods (called pranayama) rely on attempting to slow down your breath and breathing entirely from the pit of your stomach to the top of your lungs. These exercises will make you feel more comfortable and healthy, allowing you to face the day with faith and peace.
15. Sleep Better
Are you dealing with so much stress that at night it leaves you awake? Research has shown that performing daily yoga will alleviate sleeplessness. Practice calming asana or postures, such as a forward fold or lie on your back with your feet up the wall while having insomnia.
Conclusion
The above are the benefits of yoga for children, as it helps increase the classroom’s efficiency and help strengthen the children’s self-esteem. Most children gradually fall victim to technology and disease, and it is said that when a child focus on yoga activity and slowly, they will enjoy this active and healthy life.
To join our children yoga teacher training click here
Breathing is human life’s most evident and clear manifestation. A newborn’s first gasp of breath is known as the moment of birth and the beginning of adulthood. One of the four vital sign shows how the body functions will rate the respiration? It is better to ignore the value of conscientious deep breathing in the scramble, so we will achieve our life goals in the everyday hustle-bustle. Sudarshan Kriya is the best technique to feel relaxed and stress-free
What is sudarshan kriya?
To feel relaxation, you need to have some time from a busy life. Many techniques are helpful to get rid of stress and feel relaxed. We all finding different ways to contain the constant burden of life, whether physical or physiological. Will you want to feel better, to look better, to live better? Today, the best methodology from the ancient Yogic science of India is Sudarshan Kriya.
‘Su’ implies right, and ‘darshan’ means vision. ‘Kriya’ means the purification of the body in Yogic science. Sudarshan Kriya as a whole means’ proper vision by purifying intervention,’ Sudarshan Kriya is a mixture of pranayama and breathing techniques, starting with slow inhalation and exhalation and advancing progressively to a variety of rapid breathing techniques.
The system removes tension, exhaustion, and negative feelings such as anger, resentment, and sadness, leaving the mind calm, centered, and entirely comfortable, energized by the body. It’s a metaphysical breakthrough that allows the experience of eternity a peek. The unrevealed secret to wellbeing, prosperity, harmony, and an insight into life beyond is Sudarshan Kriya.
Different techniques of Sudarshan kriya
1. UJJAYI (Victorious Breath)
Ujjayi allows you to breathe for longer actively. By rubbing your throat, you can feel your breath. Ujjayi is also known as Victorious breath, in which slow breathing takes place where you inhale and exhale in a relaxed manner; the time duration takes place to inhale and exhale is almost kept the same. This technique allows you to take about 2-4 breaths per minute.
2. BHASTRIKA
You would have to inhale and exhale the air quickly and aggressively in Bhastrika. You will expect to breathe 30 times a minute. In Bhastrika, the breathing process is fast and takes less time. The duration of the exhalations should be double as compared to the inhalations.
3. OM CHANTING
The real sound of ‘Om,’ the cornerstone of all creation, sings three times. The singing of Om links you to the center of the cosmos and the meaning of design. In your breath, which sustains life, Om runs. Om is divided into three parts, A-U-M when spoken out loud. After repeating two Oms, there should be no noise.
4. KRIYA (Purifying breath)
Kriya, which is an advanced type of breathing, is the third and most critical form. In a sluggish, medium, and rapid period, it allows you to breathe. The breaths should be cyclical and rhythmic. Also, confirm that the time taken for inhalation should be double of the exhalations. This final and last step makes your vision clear and purifies too.
Benefits of Sudarshan Kriya
Sudarshan Kriya is a simple and effective breathing technique that releases your stress, makes you feel better and relaxed, and takes you into a deep meditation state. Sudarshan Kriya and associated breathing practices have been discovered to boost brain, hormone, and immune and cardiovascular system function collectively referred to as SKY. It teaches through the Art of Living programs. Sudarshan Kriya promotes health and wellbeing in general, such as:
It raises the levels of vitality and enhances the immune system.
The Kriya trains you in a better way through challenging conditions so that you can cope easily.
It will rid your mind of needless clutter and improve the efficiency of your sleep.
It strengthens the activity of your brain and increases your imagination. It’s going to make you conscious of yourself and your climate.
It will raise your rate of motivation and make you more confident.
It is also helpful for post-traumatic stress disorder and depression.
Conclusion
Through Sudarshan Kriya, you can attain mental, physical, emotional, and social wellbeing by a valuable technique. You might understand that how Sudarshan Kriya is helpful feel to feel relaxed and stress-free.
In recent years, hot yoga has become the trendiest exercise that is most widely used. It offers the same benefits as traditional yoga, for instance, bringing flexibility, stress reduction, or improved strength. However, It can give your lungs, heart, or muscles a more intense workout.
Have you known about hot yoga? It means that you attend the session of yoga in a heated room that is above the average room temperature. The room heat will be set according to the yoga instructor, usually between 80 and 100°F. In the hot yoga session, different varieties of poses are included that vary from studio to studio.
What’s Useful is Hot Yoga?
Hot yoga aims to improve physical fitness or provide full relaxation of the mind. It’s become the more challenging task when you work out in the heated environment, as it has the most worth benefits. Before you consider about this yoga, check out its useful facts about it:
1. Enhance the flexibility
When your body warm-up, it can stretch more than cold temperature because heat warms up your muscles. The heat stretches your body and allows you to achieve a vast range of motion.
2. Burn more calories
With traditional yoga, a person that has 160 pounds can quickly burn 183 calories. However, when a person considers a hot yoga session, he will probably burn more calories. This yoga session is not like a Bikram session, but it can burn more calories than traditional yoga.
3. Develop bone density
When you support your weight at the time of yoga; as a result, every pose will build bone density. It is specifically crucial for premenopausal women or older adults, as the density level of bone declines according to age factor.
4. Best cardio exercise
Hot yoga is quite suitable for your heart, as you are practicing yoga under extreme heat. In the yoga session, a person can estimate to burn 10,000 calories even if your body continues to burn calorieswhen you finish yoga.
5. Clean your skin complexion
Hot yoga sessions are done in the hot temperature, and when you participate in yoga, the room temperature makes you sweat effortlessly. The body eliminates toxins through the pores due to sweating that clean your skin and prevent rashes or infections.
6. Fight arthritis
After 2 or 3 sessions, you will get the incredible results that ultimately you notice when you participate in hot Yoga. Additionally, yoga helps fight against arthritis, and if you leave it, the pain will return after a few days when you give up.
7. Control your emotions
Hot yoga helps you to know yourself and feel what is happening around you. So it helps you make better decisions and helps control your emotions quickly and have a better life overall.
What’s Bad in Hot Yoga?
Time-consuming: the hot yoga session lasts for about 90 minutes that means you need a big chunk out from your day. The drawback is, after completing the workout, you need to take a shower before going anywhere.
1. Possibilities of internal injuries
Don’t push yourself too hard. Otherwise, there is a chance of deep stretches during a workout. There is a high risk of tearing a ligament if you will force yourself to do chubby poses.
2. Dehydrate you more
It is precious advice to drink plenty of water before you start the hot yoga session; the recommendation is to drink two to three glasses. Remember, don’t drink too much water because through this, you will feel uncomfortable.
3. Overwhelming heat
the hot yoga makes you nauseous; in the start, you will feel sick or dizzy because heat can be overwhelming. In case this situation happens, then leave a workout and go outside until you feel better. Please don’t push yourself too much in the activity; it does nothing then feeling worse.
Wrapping up
Hot Yoga is different from traditional yoga; in which you need to focus more. In the start, you might feel difficulties in the workout; after that, you will be used to it. The heatstroke symptoms include profuse sweating, thirst, headache, dizziness, weakness, muscle cramps, or vomiting. Therefore, as soon as you feel at least one of these symptoms while practicing hot yoga, leave everything for and take rest.
There are numerous asanas in yoga but none of them have made an impact like Surya namaskar/sun salutation. It is the go-to exercise for almost any type of yoga practitioner. Also known as sun salutation, this exercise comprises of various asanas that strengthen and align the human body. This blog aims to provide an in-depth guide about how to perform it and the benefits associated with it.
It’s crucial to understand the roots of Surya namaskar/sun salutation before we embark on a journey to conquer it. Historians believe that the concept of this exercise dates back to the 7th century in India. Also, it is greatly associated with Hatha yoga. (If you take a Hatha yoga class, then you will learn about it in detail!) The concept of sun salutation involves progressing from a standing position into upward facing dog pose and back to the initial position.
As the years progressed, the method of sun salutation branched out into various other forms. You may find one person practicing 12 asanas in Surya namaskar. Likewise, you might find another individual practicing 13 asanas. Fret not as the core ideology is the same, it’s only the method that’s different.
A. WARM-UP
Surya namaskar is a some-what rigorous exercise and you must warm-up before you do it. These short exercises will help you to maximize your performance and enable you to go through the movements easily.
1. Hips rotation
Place your hands on the hips and slowly move them in a circular motion. Make sure that you do not move your body. Simultaneously, concentrate on your breathing and do it at least 4-5 times.
2. Shoulders rotation
Slowly move your shoulder front and back in a circular motion. Slowly inhale and exhale while moving the shoulder. Do not rush while doing it. Shoulder mobility is an important aspect of Surya namaskar/sun salutation and this exercise promotes it.
3. Head rotation
Stand straight and rotate your head clockwise and anti-clockwise while closing your eyes. Do it slowly as some people might be prone to headaches. Like the other exercises, practice it 4-5 times.
B. STEPS IN SURYA NAMASKAR
1. Prayer pose (Pranamasana)
Place your yoga mat on the floor and stand at the edge by keeping your feet together. Balance your weight equally on both feet and relax your shoulders. Lift both arms from the sides while inhaling and place the hands in a prayer position while exhaling.
2. Raised arms pose (Hastauttanasana)
While inhaling, lift the arms and take it back. Make sure that you keep your biceps close to your ears. The motive behind this pose in Surya Namaskar/sun salutation is to stretch the body from the foot to the fingertips.
3. Hand to Foot pose (Hasta padasana)
Exhale and bend forward from your waist while maintaining an erect spine. Once you exhale completely, place your hands on the ground in proximity to your feet. Note: If you find it difficult to touch your feet, you can bend your knees a bit.)
4. Equestrian pose (Ashwa Sanchalanasana)
Inhale and push the right leg as back as possible and lock your right knee on the floor. Ensure that your left foot is between the palms.
5. Dandasna (Stick pose)
Place your body in a push-up position and slowly inhale and exhale. Keep your core tight and hold it for a while. This asana is comparatively easier than other poses in Surya namaskar/sun salutation.
6. Salute with eight points (Ashtanga Namaskara)
Carefully place the knees on the floor and exhale while doing it. Place the hips back slowly and put your chin and chest on the floor. In this exercise, it is mandatory that your both hands, knees, feet, chest, and chin touch the floor.
7. Cobra pose (Bhujangasana)
On the 7th step of Surya Namaskar, we do Cobra Pose or Bhujangasana. Here are the instructions: move forward and raise your chest similarly like a cobra. While inhaling, push the chest forward and while exhaling, try to push the navel down. Make sure that you are not applying extra force!
8. Mountain pose (Parvatasana)
As you exhale, bring the hips up and chest downwards. During this pose, the body resembles an upside-down letter ‘V’. At this point of Surya namaskar/sun salutation, you might feel a bit exhausted. If you experience difficulties, make sure to take a rest.
9. Equestrian pose (Ashwa Sanchalanasana)
Inhale and push the right leg as back as possible and lock your right knee on the floor. Ensure that your left foot is between the palms.
10. Hand to Foot pose (Hasta padasana)
Exhale and bend forward from your waist while maintaining an erect spine. Once you exhale completely, place your hands on the ground in proximity to your feet. Note: If you find it difficult to touch your feet, you can bend your knees a bit.)
11. Raised arms pose (Hastauttanasana)
While inhaling, lift the arms and take it back. Make sure that you keep your biceps close to your ears. The motive behind this pose in Surya Namaskar/sun salutations to stretch the body from the foot to the finger tips.
12. Tadasana
While exhaling, bring your hands down and straighten your body. Well done, you have completed this magnificent exercise.
C. BENEFITS
Some common perks of sun salutation are as follows:
Improves flexibility
Tones muscles
Cardio training
Aids in weight loss
Helps in digestion
Makes the body rejuvenated
D. PRECAUTIONS
Before you decide to practice Surya namaskar/sun salutation make sure that you get adequate warmup. Likewise, if you are suffering from any physical ailments, then you should refrain from doing this exercise. If you have breathing difficulty, then you should do this exercise with extreme caution. If you suffer from heart problems, then you should not do this exercise.
Thus, these are the basic checkpoints of Surya namaskar and once you master them, you can do this exercise smoothly.
