Seven Chakras In the Human Body

                                                   Seven Chakra in Human Body 

There are seven main chakras in the human body. Which are located along the spine or the pathway of Sushumna. Chakras have a connection to a network of Nadis. Chakras are considered as the energy centres or physic nodes in the human body, also known as the 'whirlpool of the energy.'

Each chakra is associated with a certain part of the body and organ and provides it energy to function. The continuous flow of energy through our chakras determines the health and balance of the body.  

The seven main chakras in the body are-

• Muladhara Chakra
• Swadhisthana Chakra
• Manipura Chakra
• Anahata Chakra
• Vishuddhi Chakra
• Ajna Chakra
• Sahasrara Chakra

Seven Chakras

1. Muladhara Chakra- The word Mula means "root" and the word Adhara means "place". This chakra is also known as the root chakra. Muladhara chakra is situated at the perineum and the base of the spine in the coccygeal region. Dormant kundalini is residing here. 

• Symbol- A lotus has four petals of dark red colour. The red colour of the Muladhara chakra represents energy and development. 
• The sense and the element-  The smells and the earth element. In the centre, there is a red triangle in the yellow square.  An elephant having seven trunks is supporting this triangle and the square.   
• Bija mantra- Lam.  
• Place- Apana Vayu. It controls all the activities related to the functioning of the excretory system and reproductive system In the balanced state this chakra provides a sense of security, safety, vitality, stability, and confidence to the human being. All the three Nadis ( Ida, Pingla and Sushumna) arise from this chakra.  
• Deity and the shakti- Ganesha and Dakin.

2. Swadhisthana Chakra- The word Swadhisthana means 'ones own seat or base'. This chakra is situated at the root of sexual organs, and about two fingers width above the Muladhara chakra.

• Symbol- A crimson (organ) lotus having six petals. The orange colour here represents the development of consciousness and alertness.
• The sense and the element-  Taste and the water element. In the centre, there is an up-turned crescent moon, riding on a crocodile.  
• Bija mantra- Vam. 
• Place- Vyana Vayu. It controls the functioning of the reproductive system.
• Deity and shakti- Brahma and Rakini. 

3. Manipura Chakra- It is situated behind the navel region in the spinal column. The word Manipura means city of jewels.

•  Symbol- A yellow lotus has ten petals. 
• The sense and element-  Sight and the fire element. 
• Bija mantra- Ram.
• Place- Samana Vayu. It controls the process of food digestion and Metabolism.
• Deity and shakti- Rudra and Lakini.
• Manipura chakra provides us- Dynamism, Contentment, Creativity, Power, Self-assertion, Self-worth, Dominance, Self-control, Resilience.

4. Anahata Chakra- It is located in the spine at the eighth cervical vertebra, behind the sternum. The word Anahata means 'Unstruck'.

• Symbol- A lotus with twelve petals.
• The sense and element- Touch and the air element.
• Bija mantra- Yam
• Place- Prana Vayu. In the centre, there are intertwined descending triangles. The vehicle is a black antelope. It acts as a bridge connecting the lower and higher energies.
• Deity and Shakti- Shiva and Kakini.
• Anahata chakra provides us- In the balanced state, It provides the feeling s of peacefulness, happiness, brotherhood and joy.

5. Vishuddhi chakra- It is located at the base of the throat in the neck region. 

• Symbol- A lotus has sixteen petals.
• The Sense and element- Hearing and the other element.
• Bija mantra- Ham.
• Place- Udana Vayu. The animal associated with Vishuddhi chakra is a white elephant. 
• Vishuddhi chakra provides us- It is the centre related to creativity, communication, and self-expression.

6. Ajna chakra- It is located between the eyebrow centre in the mind-brain region. It is also known as the 'third eye'. The three Nadis ( Ida, Pingla, and Sushumna) meet at the point.

• Symbol- A silver lotus with two petals.
• The sense and element- Mind.
• Bija mantra- Aum.
• Ajna chakra includes Wisdom, Intuition, Intelligence, Forgiveness, and Compassion. Ajna chakra is the center of wisdom and clarity.

7. Sahasrara chakra- It is located on the top of the head. The word of Sahasrara means 'one thousand'.

• Symbol- A shining lotus has a thousand petals.
• The sense and element- Spirituality and enlightenment.

It is the state of pure consciousness or cosmic consciousness. It is the connective center of the spirit. This Chakra represents the highest level of consciousness. 

Yoga Breathing Exercise/ Types Of Pranayama

   

                                                Pranayama

The word Pranayama is composed of the two words- Prana +Ayama. 

• Prana means- Life energy 
• Ayama means- Control or expansion.   

In pranayama, we consider different types of breathing exercises, are practiced to move this prana within our body to rejuvenate it. In other words, we can say that pranayama is the expansion of individual energy into cosmic energy. Five types of prana Vayu are found in our body, which is called panch prana. Which helps in regulating the body organs by assimilation and distribution of the energy obtained from the digested food. The five types of prana Vayus are-

• Prana
• Apana
• Samana
• Udana
• Vyana

According to Patanjali- Pranayama is the cessation of Puraka (Inspiration)and Rechaka (Expiration).

To bring "Laghav" is the objective of practicing Pranayama. Pranayama helps in strenhtening of the pranayama kosha.

 The lightness of the body is related to the pranayama limb of Hatha yoga. Chakras and Nadis are components of pranayama kosha. Gheranda Samhita and Hathayoga Pradipika, eight types of pranayama are described by our scholars.

Pranayama

In Gheranda Samhita described eight pranayama-

1. Suryabhedi
2. Bhastrika
3. Ujjayi
4. Bhramari
5. Sheetali
6. Moorchha
7. Sahita
8. Kevali

In Hathayoga pradipika eight pranayama are-

1. Suryabhedi
2. Bhastrika
3. Ujjayi
4. Bhramari
5. Sheetali
6. Moorchha
7. Sheetkari
8. Plavini

Suryabhedi pranayama- It is called right nostril breathing or inhaling by the right nose. It removes the Vata dosha, dullness, and lethargy. It creates warmth (Agni) in the body, so it is beneficial in the winter season. It helps to control our body temperature. The regular practice of Suryabhedi pranayama help in removing stomach worms and low blood pressure. It is also beneficial for introverted people who face difficulty in expressing their views and are depressed. 

Suryabhedi pranayama should not be performed by people who are suffering from these types of disease-

• Peptic ulcer 
• Epilepsy
• Heart problems
• High blood pressure

For Suryabhedi pranayama, Sit properly on asana in the sadhana pose by keeping your spine straight. Close your eyes and keep your right hand in pranayama mudra, for pranayama mudra close your right nostril with help of your right thumb and inhale from your left nostril and close your left nostril with help of a ring and little finger. After that release the air from the right nostril. Do the same asana with your left hand. 

Benefits of Suryabhedi pranayama- 

1. It keeps our body and mind relaxed.
2. Purify our blood and decrease blood-related diseases.
3. Remove wrinkles and decrease skin-related problems.
4. Decrease breathing-related decease like Asthma.
5. Help to decrease anxiety and depression.
6. Help to maintain the digestive system. 
7. Helps to activate kundalini power.
8. Control seven chakras of our body.
9. Keep our bodies stable and composed.

Bhastrika Pranayama- It is called bellows breathing, purify our soul and mind. It removes the disorders related to the three doshas (Vata, Pitta, and Kapha). It also removes skin-related problems, Asthma, Low blood pressure, Depression, and throat infection. It increases the metabolic rate and creates warmth in the body. This pranayama also removes toxins from the body. In Bhastrika pranayama inhalation and exhalation, strokes are forceful and active.

Bhastrika pranayama should not be performed by people who are suffering from these types of diseases-

• High blood pressure
• Heart-related problems 
• Ulcer patients
• Eyes related problems  

 For Bhastrika Pranayama, Sit on asana in the Siddhasana pose, keeping your spine and neck straight. Keep ur hand in Ghyan mudra. Take a deep breath forcefully and breath out forcefully, inhale and exhale continue and repeat it. The abdomen moves during inhaling or exhaling.   

Benefits of Bhastrika Pranayama-         

1.  Decrease breathing-related problems  
2.  Purify our blood and decrease blood-related problems                                                                     
3.  Decrease our body weight
4.  Decrease extra fat of stomach
5.  Increase our hunger
6.  Removes toxins from our body               

Ujjayi Pranayama- It is called ocean pranayama or heating pranayama. This pranayama removes the disorders of the seven Dhatus ( Plasma, Blood, Muscle, Fat, Bone, Bone marrow, and Reproductive fluid ) and nervous systems. It provides calmness and relaxation to the mind and helps in curing insomnia and high blood pressure. The regular practice of Ujjayi Pranayama helps in removing Kapha Dosha, Ulcers, Mucus, and intestinal disorders. It also provides warmth to the body. 

According to Hathayoga Pradipika, Ujjayi Pranayama can be done while moving, standing, sitting, walking.

Bhastrika Pranayama should not be performed by people who are suffering from this disease-

• Patient of serious cardiac
• Patient of hypertension
• Serious breathing issues

For Ujjayi pranayama, sit aasana in shkhasana pose. Close your eyes and mouth, while inhale or exhale. In this pranayama first, inhale and exhale through the mouth, a hissing sound come through doing this pranayama. When you are comfortable doing this pranayama repeat it from your throat, remember during the practice inhale and exhale slowly.

Benefits of ujjayi pranayama-

1. It helps to calm and relax your mind.
2. Decrease problem of high blood pressure.
3. Maintain our digestive system.
4. It keeps our bodies warm.
5. It helps to cure diseases like anxiety, depression, etc.

Bhramari Pranayama- It is called humming bee breathing. It is a very smooth and calm breathing exercise, removes disorders of our nervous system. Bhramari is a Sanskrit word for use "Bee". It supports the healing of our bodies. It stimulates the pituitary glands and supports this gland for functioning well.

 

Bhramari Pranayama should not be performed by pregnant women and who have some disease-

• High blood pressure 
• chest pain 
• Ear infection 

For Bhramari Pranayama, Sit on asana in the sadhana pose and keep ur back and neck straight during practice. Close the eyes and put your both index and middle finger on your forehead put remaining fingers on your both eyes. Close both ears with the help of two thumbs. Take a deep breath and do sound like a bee with the help of your throat and nose. We can practice it more times if you are comfortable.

Benefits of Bhramari Pranayama-

1. Decrease the problems of anxiety and depression 
2. Keep our minds calm and relax
3. Removes throat problems
4. Improve our voice strength
5. Dissipates anger

Sheetali Pranayama- It is called cooling breath, cools our body, and maintains our body temperature. It provides control over hunger and thirst also. It also helps to maintain our aggression issues and keep to stable our emotional power. This pranayama comes from the Sanskrit word "Sheetal" meaning calm and soothing. This pranayama also helps in regulating body temperature and libido.

 

 For Sheetali Pranayama, Sit on asana in a cross leg position, keep your hands in Gyan mudra. For Gyan mudra put your palm on both knees and turn your index finger with the support of your thumb then take a deep breath and roll upwards your tongue in the mouth. In this position of the tongue inhale with help of the mouth and repeat this again.

 Benefits of Sheetali Pranayama-

1. It reduces fever or keeps our body cool.
2. Increase immune system.
3. Control hunger and thirst.
4. It lessens our mental and emotional aggravation.
5. Control high blood pressure and acidity.

Moorchha Pranayama- This pranayama helps to lightheadedness. It is called swooning breath, inhale very slowly and deeply in this pranayama. It removes extra body fat, and it decreases headaches and weakness of muscles.

For this pranayama, sit on asana in padmasana or sadhna pose. Rest your whole body and mind. Your breathing should be slow or deep during practice. Put your palm straight on your knees and bend your neck backward and inhale deeply. Hold this position for 5-10 seconds and then slowly move your chin towards your chest and exhale. 

Benefits of Moorchha Pranayama- 

1. Keep your mind calm.
2. Decrease skin related problems
3. It keeps us happy and bliss and decreases negative thoughts.
4. It helps to make a straight posture

Sheetkari Pranayama- This yoga also cools our body and maintains body temperature. Sheetali and Sheetkari pranayama have a difference that is breathing ways, both have different breathing techniques.

It is good to do in the summer season because it controls body warmth. 

For this pranayama, sit on asana in padmasana pose. Keep your back straight and close your eyes. Touch your tongue upwards in your mouth and inhale with help of the mouth. Hold this position for 5-10 seconds or more if you are comfortable. Then open your mouth and inhale. Repeat it again.

 Benefits of Sheetkari Pranayama-

1. Calm our mind and stress booster.
2. Helps to improve the digestion system.
3. Reduce the mental and emotional tension.
4. Beneficial for high blood pressure patients.
5. Cools down our body temperature.

Palavini Pranayama- This is the Sanskrit word Palvini root word "Plu" means cause to float. In this pranayama, we hold our breath inside.

For Palavini sit on aasana in padmasana or sadhana pose. keeps your back and neck straight. relax your abdomen muscles, inhale and hold the breath in your lungs and stomach, increase your inhalation limit because during this practice we hold the breath in our lungs. then turn your chin towards the chest and hold it, then bringing the head up and exhale slowly. Repeat it again.

Benefits of Palavini Pranayama-

1. Removes toxins from our body.
2. Keeps our lungs healthy.
3. Removes abdomen problems.
4. Increase our immune system.
5. Improve our digestion system.

Eight limbs of yoga- Yama, Niyama, Asana, Pranayama, Pratyahara, Dharna, Dhyana, and Samadhi.

Astanga yoga of Patanjali Yogasutra- 

 

Astanga yoga

In the Patanjali Yoga sutra, Maharishi Patanjali described eight types of yoga sadhana. In these elements, we know about our sadhana practice rules and postures for stability, lightness, and healing our body and mind. In traditional yoga, yogis control senses to focus on Chakras. Maharishi Patanjali has described eight limbs in patanjali yogasutra of the yoga sadhana. 

The eight components are-

1. Yama
2. Niyama
3. Asana
4. Pranayama
5. Pratyahara
6. Dharna
7. Dhyana
8. Samadhi

Yama- It is the first limb of ashtanga yoga. It includes social discipline. The regular practice of Yama works on both physical and mental levels. Generally, Yama is referred to as our daily routine behavior, describing how we should live a better life. Our disciplined life makes our day productive and successful. 

It includes-

• Ahinsa (Non-violence)
• Satya (Truthfulness)
• Asteya (Non-stealing)
• Brahmacharya (Self-restraint)
• Aparigraha (Non-covetousness)

Yama

Niyama- It is referred to as self-discipline. Niyamas are the guidelines for better and healthy living. there are five components of Niyamas. They are-

• Saucha (Cleanliness)
• Santosha (Modesty)
• Tapas (Keeping the body healthy)
• Svadhyaya (Self-inquiry)
• Ishvara pranidhana (Surrender to god)

Niyama

Asana- Maharishi Patanjali has defined asana as "Sathirsukhmasanam" which means to sit in comfort and stand position. Asana provides us stability, lightness, and good health. By the practice of asanas, we can detoxify and purify our bodies.

There are thirty-two types of asanas described in the Gheranda Samhita 

1. Dhanurasana ( Bow pose)
2. Gomukhasana ( Cow mouth pose)
3. Padmasana ( Lotus Pose)
4. Siddhasana ( Perfect pose)
5. Bhadrasana ( Happy pose)
6. Singhasana (Lion pose)
7. Virasana ( Hiro pose)
8. Vajarasana ( Adament pose)
9. Muktasana  ( Freedom pose)
10. Swastikasana ( Auspicious pose)
11. Guptasana ( Hidden pose)
12. Sankatasana ( Danger pose)
13. Mayurasana ( Peacock Pose)
14. Kukkutasana ( Rooster pose)
15. Shalabhasana ( Locust pose)
16. Mritasana ( Death pose)
17. Matsyasana ( Fish pose)
18. Matsyendrasana ( King of fish pose)
19. Gorakshasana ( Cow safe pose)
20. Paschimottanasana ( Forward bend pose)
21. Uttkatasana ( Chair pose)
22. Mandukasana ( Frog pose)
23. Kurumasana ( Tortoise pose)
24. Vrikshasana ( Tree pose)
25. Bhujangasana ( Snake pose)
26. Makarasana ( Crocodile pose)
27. Garudasana ( Eagle pose)
28. Vrishamasana (Bull pose)
29. Uttankurmasana ( Extended tortoise pose)
30. Uttanamandukasana ( Extended frog pose)
31. Usthasana ( Camel pose)
32. Yogasana

Pranayama- The word pranayama is composed of the two words - Prana+Ayama. Prana means life energy and Ayama means to control or expand. Various breathing exercises are practiced to move this prana within our body to rejuvenate it. In other words, we can say that pranayama is the expansion of individual energy into cosmic energy.

There are eight pranayamas described in Gheranda Samhita-

1. Suryabhedi
2. Bhastrika
3. Ujjayi
4. Bhramari
5. Sheetali
6. Moorchha
7. Sheetkari
8. Plavini

Pratyahara- It is considered as a bridge between the Bahiranga aspects ( Yama, Niyama, Asana ) and the Antaranga aspects ( Dharna, Dhyana, Samadhi ) of the yoga sadhana. The word pratyahara is composed of the words - Prati+Ahara. Prati means against and Ahara means food or anything which is taken into our selves. So the word pratyahara means not to be taken or accepted by our body. Pratyahara includes the withdrawal of senses from their subjects and to control our minds and desires. It changes us from extrovert to introvert. Our senses follow the mind, where ever the mind travels they follow it. If we become introverted and the mind truly goes inward, the senses will also follow our minds. Now, they begin their inward journey by withdrawing themselves from their subjects.

Dharna- It is the single-pointed concentration and focuses. Dharna is the initial stage of deep meditation. Patanjali explains it as the binding of consciousness to a single spot. This ability to focus all the mind's attention towards one thing leads us to the next stage- Dhyana. Patanjali has described dharna as Desha Bandhachittasya dharna, which means dharna is the process of holding or fixing the concentration or attention of the mind into one object.

Dhyana- It means meditative absorption. Maharishi Patanjali has described dhyana as- Tatrapratyaya Ekatanata Dhyanam. Dhyana is to maintain continuous deep concentration without interruption. Dhyana involves concentration and meditation on a point of focus with the desire of knowing the reality about it. In other words, dhyana is the unbroken flow of awareness of an object. Dharna is a state of mind, whereas dhyana is the process of mind. Dhyana ( meditation) leads to deep absorption. (i .e. samadhi)

Samadhi- Samadhi is oneness with the object of meditation. There is no distinction between the act of meditation and the object of meditation. The first stage of samadhi (i. e. Savitarka), is simply a deepening of dhyana ( meditation). Samadhi is a state of intense concentration achieved through meditation. Samadhi is the mind's ultimate state of being. It is the highest state of consciousness that a human being can achieve.

 Mainly, there are two types of samadhi-

• Samprajnata samadhi
• Asamprajnata samadhi

Samprajnata samadhi (Sabija samadhi)- This type of samadhi is accompanied by happiness, egoism, deliberation, reflection, and bliss. Samprajnata samadhi is also called Sabija samadhi because the seeds (samsaras0 are there. It is also known as a type of conscious meditation or concrete meditation.

The main types of Samprajnata samadhi are-

1. Savitarka
2. Savichara
3. Anadanugata
4. Asmitanugata

Asamprajnata samadhi (Nirbija samadhi)- It is the state of bliss and is obtained when a yogi achieves oneness with the soul or self and thoughts disappear. The ultimate goal of samadhi is the union of the individual with the higher self. This samadhi is also known as Nirvikalpa Samadhi and it includes the knowledge of Purusha or consciousness. In Asamprajnata samadhi, individuality is lost and the mind is free from egoism, reflection, and analysis. Samprajnata Samadhi refers to concrete or conscious meditation, whereas Asaamprajnata samadhi refers to abstract or unconscious meditation.

Surya Namaskar Asanas practice and benefits of Surya namaskar

                                                         

                                              Surya Namaskara practice

SURYA NAMASKAR

According to Swami Swatmarama, the practice of asanas provides us- 

• Health
• Stability
• Lightness

Surya Namaskara mantras-

• Om Mitraya Namah
• Om Ravaye Namah
• Om Suryaya Namah
• Om Bhanve Namah
• Om Khagaye Namah
• Om Pushne Namah
• Om Hiranyagarbhaya Namah
• Om Marichaye Namah
• Om Adityaya Namah
• Om Savitri Namah
• Om Arkaya Namah
• Om Bhaskaraya Namah

Surya Namaskara means- sun salutation. Surya Namaskara was the most prominent activity during the Vedic period. Surya Namaskara is an ancient method of showing gratitude to the sun, which is described in Vedas. The Surya Namaskar is a complete body workout because it balances bodies Vata, pitta, Kapha and improves blood circulation in the body. the regular practice of this activity enhances the solar plexus, improves the efficiency of the internal organs, and balance the various types of the body system.

The twelve steps of Surya Namaskara practice are-

1. Pranamasana (Prayer pose)
2. Hastauttanasana
3. Hastapadasana
4. Ashwa Sanchalanasana
5. Parvatasana(Mountain pose)
6. Astanga Namaskara
7. Bhujangasana
8. Parvatasana(Mountain pose)
9. Ashwa Sanchalanasana
10. Hastapadasana
11. Hastauttanasana
12. Pranamasana

Pranamasana

Step 1- Pranamasana ( Prayer pose)- Keep your feet together. While inhaling, lift both the arms up from the sides and while exhaling, put your palms together in front of the chest in the prayer position.

Concentrate on- Anahata Chakra.

Mantra- Om Mitraye Namah.

Hastauuttanasana

Step 2- Hastauttanasana- While inhaling, lift the arms up and backside, keeping biceps close to ears. Stretch your whole body from the heels to the tips of the fingers.

Concentrate On - Vishuddhi Chakra

Mantra- Om Raviye Namah.

Hastapadasana

Step 3- Hastapadasana- Exhale and bend forward from the waist, keeping the spine erect. Try to put the palms on the floor and head towards the knees.

Concentrate On - Swadhisthana Chakra

Mantra- Om Suryaye Namah.

Ashwa Sanchalanasana

Step 4- Ashwa Sanchalanasna (Equestrian pose)- While inhaling, push your left leg back and bring the left knee to the floor. Bring your right knee towards the right side of the chest and look upside and forward.

Concentrate On - Ajna Chakra

Mantra-Om Bhanave Namah.

Parvatasana

Step 5- Parvatasana (Mountain Pose)- Exhale and lift up your hips and tail bone. Lower the head and knee between the two arms. Try to put the heels in contact with the floor to form a V position.

Concentrate On - Vishuddhi Chakra

Mantra- Om Khagaye Namah.

Astanga namaskar

Step 6- Ashtanga Namaskara- Gently bring your knees down to the floor and exhale. Bring your hips backward and slide forward, so that your chin and chest rest on the floor. Raise your buttocks up slightly. Eight parts of the body (2 Hands, 2 Feet, 2Knees, Chest, and chin) touch the floor.

Concentrate On - Manipura Chakra

Mantra- Om Pushne Namah.

Bhujangasana

Step 7- Bhujangasana ( Cobra pose)- While inhaling, slide forward and raise the chest up in the cobra pose. Keep your legs and mid-section of the body on the ground. Don't put your entire body weight on your hands, use your hand to support the body.

Concentrate On- Swadhisthana Chakra

Mantra- Om Hiranagarbhaya Namah.

Parvatasana

Step 8-Parvatasana (Mountain pose)- While exhaling, lift up your hips and tail bone. Put down the head and keep it between the two arms. put the heel in contact with the ground. 

Concentrate On- Vishuddhi Chakra.

Mantra- Om Marichaye Namah.

Ashwa Sanchalasana

Step 9- Ashwa Sanchalanasana- While inhaling, push your right leg back and bring the right knee to the floor. Bring your left knee towards the left side of the chest. Gaze up and forward. 

Concentrate On- Ajna Chakra

Mantra- Om Adityaye Namah.

Hastapadasana

Step 10- Hastapadasana- While exhaling, bend forward from the waist. Try to put the palms on the floor and head towards the knees. 

Concentrate On- Swadhisthana Chakra

Mantra- Om Savitre Namah.

Hastauttanasana

Step 11- Hastauttanasana- While inhaling, lift the arms up and backside, keeping biceps close to ears. Stretch your whole body from the heels to the tips of your fingers.

Concentrate On- Vishuddhi Chakra

Mantra- Om Arkaye Namah. 

Pranamasana

Step 12- Pranamasana- While exhaling, put your palms together in front of the chest in the prayer position. This is a very easy but effective position in yoga.

Concentrate On - Anahata Chakra

Mantra- Om Bhaskaraya Namah. 

Benefits of Surya Namaskara-  

•  It is a complete exercise for full-body, so we don't need an extra workout for our body and it includes all basic posture.
• Surya Namaskara includes some meditation posture also, so it helps to control or relax our mind and body.  It helps to build mental focus.
• Surya Namaskar improves functions of the human internal organ so it is beneficial for the digestive system of the human body. 
• Surya Namaskara Asanas increase the strength of the human body and helps to decrease back problems.     
• Surya Namaskara asanas are very effective to burn excess fat of the human body.  These asanas make the body flexible.                           

 

Different types of yoga| Hatha yoga|Kriya yoga|Kundalini yoga

                             Different Types Of Yoga

Hatha Yoga-  Hatha yoga is an ancient technique for the physical and mental development of human beings. Hatha yoga is an important means to achieve raja yoga by balancing body, mind, and prana. The word Hatha is composed of the two words- "ha+ Tha". Here "ha" means hakara (i.e. Suraya savara) and "tha" means thakara (i.e. Chandra savara). Pingla Nadi (Right nostril) is Surya (Sun) Savara, Whereas Ida Nadi (Left nostril) is Chandra (Moon) Savara. Hatha yoga is the unification of Surya Savara and Chandra Savara. By the unification of Surya Savara and Chandra Savara,  the prana begins to flow in Sushumna Nadi.  And it helps in the awakening of kundalini shakti. In the Siddha Siddhanta Padhati, hatha yoga is explained as: "Hakara Kirtitah, Surysaya Thakara Chandra Uchayte Surya Chandra Masoyogada Hathayogo Numdhate" - means, Hakara is Surya Savara and Thakara is Chandra Savara.

To make the flow of prana into Sushumna Nadi by uniting Surya and Chandra Savara by means of yogic sadhana is hatha yoga. Hatha yoga is considered a tool to gain the raja yoga stage. Swami Sawatmarama says:" Kevala Rajayogae Hathavidhopadisayate"- means only to achieve Raja yoga here knowledge of hatha yoga is given.

In the Hatha yoga Pradipika, the four chapters of the text hatha yoga are explained by swami Sawatmarama.

These four chapters are-

• Asanas
• Pranayama
• Mudra
• Nadanusandhana

   Asanas - Maharishi Patanjali has described asanas called "Sathirsukhmasanam" which means to sit in a stable comfortable position. Asanas provide us healthier life, stability, lightweight. With the regular practice of asanas, we can make our bodies detoxified and purified.

Here are the fifteen asanas described in the Hatha yoga Pradipika.

• Virasana
• Gomukhasana
• Swastikasana
• Kurmasana
• Uttanakurmasana
• Dhanurasana
• Shavasana
• Mayurasana
• Matsayendrasana
• Siddhasana
• Padmasana
• Simhasana
• Bhadrasana
• Paschimottasana

1. Virasana-  It is a modern yoga exercise. In this asana different poses are applied.  ( Use good quality  YOGA MAT for daily exercise and asanas to keeping your stronghold on the surface and sort of insulation between the human body and the surface.)                       

• Hero pose(Virasana yoga mudra)- 

 Yoga Virasana (Hero Pose)

 Virasana is an ointment for tired legs at the end of the day. In yoga Virasana while sitting on the floor with knees bend, ensuring the spinal cord and face are inline and straight while the hands should rest on your knees. Ideally, all of your toenails touching the floor. It will give your lower body a more spacious feeling. Sit in this posture for 2-5 minutes. 

Do not tolerate knee pain and avoid it if have any knee or ankle injury. Do this under the supervision of an experienced instructor. 

    Benefits of hero pose-

• Increase flexibility in the knees.
• Increase circulation in the feet and legs.
• Stretches the feet, thighs, and ankles also.
• Improves the digestive system and helps to avoid the gas problem.
• Good therapy for high blood pressure and patient with asthma.

• Reclining hero pose(Supta Virasana).

Supta Virasana

Supta Virasana is a front opening pose, sit between your heels. Exhale breathing and lay down on the floor with the back support, extending your arms to stretch your chest and shoulder. have your back pain Roll up a towel or cloth and place it underneath the back before you lay down. Stay in this pose for 5 minutes. Then turn back your hands on your knees and come back to the hero pose and relaxed. 

In Supta Virasana another variant is Supta Ardha Virasana.

Supta Ardha Virasana

    Benefits of reclining hero pose-

• Helps to improve fertility in women
• Reduce the problem of menstrual discomfort or pain
• Helps to reduce intestinal gas and acidity problem 
• Strengthens the arches

2. Gomukhasana- Gomukhasana (Cow face pose) is a modern yoga exercise, also an asana of hatha yoga. Gomukhasana is a Sanskrit word that means cow face posture. It is a seated yoga asana. 

Gomukhasana

Sit properly with your back straight, bend your right leg and place your right foot under your left buttock. your left knee should be stack on your right knee. your left arm above your head and bend your elbow similarly to your right arm behind your back then interlock your both hands. Stay in this pose for 5-10 minutes then you exhale and release your arms.

  Benefits of gomukhasana-

• Stretches of arms, ankles, shoulder, armpits, and chest also.
• The flexibility of your body.
• Helps to make your body in a correct posture.
• Beneficial for office working ladies to relax the body.

3. Swastikasana- Swastika is a Sanskrit word that means auspicious (Good fortune). It is a meditation or sadhana posture.

Swastikasana

 

Sit properly on the asana, straight your back, and spread out both legs in front of you, Fold your both leg on top of another leg. your knees should firmly touch the floor in this position and you feel relax, so maintain yourself in this position. place both hands on both your knees. turn your index finger and put the thumb on it, relax the other three fingers. Close your eyes and concentrate your mind on yourself. Control your breathing and slowly exhale. Stay in this pose for 10-15 minutes in beginning after that you can increase the time.

    Benefits of swastikasana-

• Best position in meditation and sadhana.
• Helps to relax your mind.
• Increase your concentration power.
• Suitable and best asana for every age group.
• Helps to release stress and anxiety.

4. Kurmasana- Kurmasana is a tortoise (Turtle) pose. This pose helps to strengthen the human back, In this pose sit on asana, and your legs straight in front of you. Spread your leg less than ninety degrees and place your shoulder under your knees, keeping both hands out. Move your hands back behind you and palms up. Rest in this pose for 2 minutes, you can increase the time if you are comfortable.

   Benefits of Kurmasana-

• Increase our back strength.
• Increase our body flexibility.
• Improve our digestion system. 
• Hand and shoulders strength increase.

5. Uttanakurmasana- Uttanakurmasana is a Inverted tortoise pose. Uttanakurmasana comes from a Sanskrit word, which means kachuaa asana. It is a stretching exercise, which helps to open out our thighs, back, and shoulders. In this asana sit in vajra asana pose, hips should be rest on your heels 

What is yoga?- Its origin and modern yoga

Yoga- Its origin and modern yoga 

Yoga is derived from the Sanskrit word "Yuj" to unite. Yoga is the practice of uniting all mental power with the spirit of the universe. Yoga is the practice of controlling our mind and body that involves breath control for health and relaxation. "Na Tasya Rogo Na Jara Na Marityu Prapatsya Yogaganimay Shriram" These lines describe the importance of yoga and it is mentioned in Svetasvataropanishad.

In our holy book Bhagavad Gita, yoga is- "Yogah Karmasu Kausalam Samatvam Yoga Uchyate" Whatever the result, the karma yogi receives the results as Prasada, a gift from the divine.

According to Maharshi Patanjali yoga is- "Yogschittavrittinirodhan" Here Chittavritti means mental modification and Nirodhah means mental control.

The father of yoga is Maharishi Patanjali and the father of modern yoga is Tirumalai Krishnamacharya. Patanjali yoga sutra is the most ancient systematic text of yoga. Lord Shiva is conceived as the first teacher of yoga. Who founded the practice of yoga some 15000 years ago, from Uttarakhand (India). It is also mentioned in the Puranas and Vedas.

Ashtanga yoga components

Ashtanga yoga is described in Darshanopanishad. It is an ancient practice that leads to a deep connection with our spirit or atman. Maharshi  Patanjali (Ancient times great spiritual leader) was the founder of classical yoga philosophy. Who considered yogic techniques in the yoga sutras to follow in our daily life to lead an ethical life. The word yoga was first mentioned in rig Veda in hymns and mantras called mandalas. "Mantro Layo Hatho Rajayoganta Bhumika Karmata" This line about the types of yoga is mentioned in Yogasikhopanishad. In the Patanjali yoga sutras, Maharshi Patanjali tells of about eight components of yogic sadhana called Patanjali ashtanga yoga. These eight limbs of yoga are:

1. Yama
2. Niyama
3. Asana
4. Pranayama
5. Pratyahara
6. Dharna
7. Dhyana
8. Samadhi

In the Patanjali yoga sutra, Maharshi Patanjali described five states of mind called "CHITTA BHUMIS" in these different stages human behaves differently. These stages are: 

• Ksipta (Agitated, Wandering)- In this state rajas guna is dominant in a person and he seeks the objects pleasurable to his body and sense. The person remains busy in orgy during this stage. It is the lowest state of mind.  Most of the people living in this universe have this type of condition. In this state mind is restless, disturbed, jumping from one idea to another idea fastly and the person becomes a victim of anger, raga, Davesha, violence, jealously, anxiety, sensuality,  depression, and sorrows.
• Muddha (Dull, Confused)- In this state tamas guna is dominant in a person. In this state of mind is lethargic, dull, and listless. During this stage, a person is full of ignorance, delusion, fear, and depression.
• Vikshipta (Sincere, Spiritually committed)-In this state, Sattva Guna is dominant in a person, but not completely. The Vikshipta mind is occasionally steady or focused. Often, the mind is distracted in this state. Sometimes rajas Guna again becomes dominant and the senses get attracted towards pleasurable objects.
• Ekagra (Concentrated,  Evolved)-In this state of mind sattva guna is completely dominant. The mind is relaxed and fully concentrated. This state can diminish the kleshas. During this stage, the mind is one-pointed and focused. The one-pointed mind is able to begin the real practice of yoga meditation, which leads a person towards samadhi.     
• Niruddha (Restrained, Pure consciousness)-In this state, all the types of Vrittis get diminished and no new samskaras can arise. If this state is maintained for a long time, one is able to attain the state of final liberation. During this state, the mind is regulated controlled, and mastered.  

Five states of mind

Modern yoga- Modern yoga is focused on the physical practice, to maintain our body and physical fitness. It is derived from hatha yoga and we practiced different types of poses taken from the western culture also. Modern yoga followed by Swami Vivekananda, with his Navavedanta based philosophy, and T. Krishnamacharya with his Gymnastic Philosophy. 

Swami Swatmaram is the author of the text- Hathayoga Pradipika. His life period is in the 14th century.

Modern Yoga Guru and their Philosophy about yoga-

• Swami Dayananda Saraswati- Advaita philosophy
• Swami Vivekananda- Navavedanta philosophy
• Swami Madhavacharya- Dvaita philosophy
• Swami Ramanujacharya- Vishishtadvaita
• Sir Aurobindo- Internal yoga (supramental yoga)
• Swami Kuvalayananda- Scientific study of yoga
• Swami Yogananda- Self-realization, Kriya yoga

Modern yoga

 Modern yoga is related to a very important concept, called "personality". Personality word is obtained from the Latin word persona, which means the aspect of someone's character that is presented to or perceived by others. Yoga plays a very important role to control our emotions. It generates positive emotions by principles of Yama and Niyamas, controls negative emotions, and gives us emotional stability. Personality comes through a better lifestyle and a better lifestyle, which we can achieve through following a yogic lifestyle. The main components of a yogic lifestyle are-

1. Aachar
2. Vichaar
3. Aahar 
4. Vihaar 
5. Vayvahaar

Personality is not only an outer look, it is our identity. We can consider a better personality through some points-

• The slimness of our body.
• Our emotional intelligence.
• Grace in our talk, walk, looks, etc.
• Our characteristics and our behavior.
• Brightness and glow of our skin.
• Freedom from disease and our energy level.
• Our confidence, development, communication, and language speak ability. 
• Our positive thinking towards our life, liveliness, peace, and controlling power of our emotions.  

Personality

So, here we discussed points of a good personality, now let us first know about the benefits of yoga practice. how yoga practice is beneficial for us.  

• Yoga practice reduces muscle tension. 
• During the practice of yoga, oxygen consumption is reduced.
• In the yoga practice, the metabolic rate is reduced.   
• The regular practice of yoga stimulates the parasympathetic nervous system.
• The daily practice of yoga conserves energy.
• With regular practice of yoga, our body doesn't need much more food.
• In yoga practice, the respiration rate falls down.
• Yoga practice helps in balancing the secretions of the endocrine system and develops the stamina of the body.
• The practice of yoga purifies our body,  mind, and soul and controls our emotional intelligence, making it positive.
• The body temperature falls down in the yoga practice because it gives peace to our body, mind, and soul.
• In yoga practice, oxygen is received by all the organs of the body and it is beneficial for our heart system. 
•  Yoga practice increases the flexibility of the muscle and yoga practice also increases the awareness, alertness, and consciousness level of our mind.
• Yoga practice includes physical, mental, emotional, and spiritual development and in the yoga practice, the fatigue is reduced.

yoga 

Yoga is an art to live life peacefully, healthy, and disease-free. In the modern world, if we want to avoid hypertension, anxiety, and unstable life, everyone should make yoga a part of our life.