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Category: Yoga

Best Yoga Food

Kristin Russel

Practicing Yoga Poses is not sufficient without proper food. Yoga food is based on the idea that foods must be consumed in their most natural forms in order to realize their true benefits. What we eat, not only influences our physical well being, but also our emotions and thoughts.

Upanishads said “And he knew that food was Brahman. From food all beings are born. By food they live and into food they return”. – Upanishad 3.2

Yoga Food is classified into 3 categories – Sattvic, Rajasic, and Tamasic Foods.

A sattvic diet is a yoga food. A sattvic diet avoids any foods that involve killing or harming of animals. Sattvic diets also encourage foods grown harmoniously with nature, and foods that are ripened and grown naturally. Sattvic Foods are foods that should be eaten the most and that are very easily digestible. These foods nourish the body, purify the mind and heal the imbalance in the body by generating good health, energy, vitality, vigor, mental alertness, peace and strength. These include foods rich in vitamins and minerals such as vegetables, fruits, herbs; essential dietary fiber and carbohydrates required by the body include whole and unrefined grains; protein rich foods such as legumes, nuts, seeds, dairy; natural sweeteners such as honey and raw sugar, therapeutic spices in small quantities, oil and ghee (Indian clarified butter made from Special Desi Cows) in small quantities for the required fat in the body.

Yoga also prescribes a more personalized diet according to the nature of our constitution. Food that might be favorable for someone might be harmful for a person of another constitution. It is best to consult an Ayurvedic physician to decide what kind of food is necessary for you and which should be avoided.

Three most essential yoga foods are:

1. Triphala Churna

Improves digestion,
Reduces serum cholesterol,
Improves circulation (potentiates adrenergic function),
Exerts a marked cardio-protective effect,
Reduces high blood pressure,
Improves liver function,
Has proven anti-inflammatory and anti-viral properties,
Expectorant, hypertensive.

2. Tarmaric Powder:

Turmeric powder is a bright yellow powder made by dry grinding of mature turmeric rhizomes (underground stems). The use of turmeric for coloring and flavoring food, for cosmetic purposes and for medicinal properties dates back to the ancient Vedic culture of India. Used in almost all Indian curries, this spice has almost no calories (1 tablespoon = 24 calories) and zero cholesterol. It is rich in dietary fiber, iron, potassium, magnesium and vitamin B6.

Turmeric powder has a huge therapeutic value and boosting immunity is one of the most important properties of curcumin.

3. Amala

The word “amla” is derived from the Sanskrit word “amlaki”. The tree is best known for its round, small and green fruit. The fruit has a sour and bitter taste. Except for the seed, all parts of the amla fruit are edible. It enhances immunity. It’s high in antioxidants.

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stress management

Top 10 Ways for Stress Management

Kristin Russel

Stress is your body’s way of responding to any kind of demand. It may be internal or external demand. It can be caused by both good and bad experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Stress is not an illness itself, but it can cause serious illness.

Doing yoga practice can be a great way to reduce stress, stay in shape and calm the mind. Seated postures like child’s pose can induce feelings of calm and help put the mind in a meditative state, while empowering positions like standing forward bend and eagle pose can calm the mind while also energizing the body.

In fact, stress is the body’s general response to any demand made on it, regardless of whether that demand is pleasant or unpleasant, or whether it is emotional or physical. Relaxation helps reduce stress by distracting your mind from stress provoking thoughts. Besides various relaxation techniques help to counter effects of ‘fight or flight’ reaction.

stress management
stress management

Ten simple and effective  stress management ways are as follows:

1. Do things you enjoy:
– Pamper your self,and make sure you do something you really enjoy at least once a day.

2. Talk about it:
– Where you feel you can, discuss your problems with your partner or close friend in order to see the situation more objectively.

3. Laugh:

– Laughter is a fabulous healer and encourages social bonding. The act of laughing also increases the oxygen supply to the lungs, stimulates the production of endorphins and can produce a feeling of euphoria. Occasionally it may also open the gates to tears-another positive release.

4. Yoga Exercise:
– Burn off the energy that stress generates before it burns you up. A study at the University of British Columbia, Vancouver, shows that 20 to 30 minutes of aerobic exercise that raises your heart rate to about 120 beats per minute at least three times a week can lower depression and anxiety within 12 weeks. Performing some stretching exercises or regular exercise pattern can help you combat stress.

5. Dont always be a pushover:
– Make space for yourself and get some respect. State your options clearly and calmly. Don’t wait to be asked, and then feel angry and overlooked if you’re not. Make sure to put yourself first sometimes.

6. Be creative:
– Women often feel stressed, frustrated and depressed when family or business management pushes creativity out of the picture. Taking up a stimulating new interest helps you to keep an open and progressive mind.

7. Be yourself:
– Accept your personality, don’t try to alter it. Instead, learn to manage your strengths and weaknesses. Likewise, stop chastising yourself for past mistakes. Learn from them – then let them go.

8. Dont procrastinate:
– By procrastinating you are putting things off and they end up building up, then a bunch of little things turns into a big thing that causes stress.

9. Be positive:
– Approval-seeking and self-doubt both erode self-esteem. Tell yourself you can do things not merely to stay popular but because you genuinely enjoy them. Remember the glass is half full.

10. Find support:

– When you are stressed be around family and people that care about you. it will make things easier on you because there are strength in numbers.

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B. K. S. Iyengar the Finest Yoga Teacher

Kristin Russel

B. K. S. Iyengar is know as the”Michelangelo of yoga” and the “king of yogis”. He was the founder of the “Iyengar Yoga” a new style of yoga. He is known as one of the foremost yoga teachers in the world. He brought yoga to the west with his pioneering teaching in the 70s. His invention of yoga props revolutionized the art of yoga. 

B.K.S. IyengarHis seminal manual Light on Yoga, called “the bible of yoga” and continuously in print since 1966, has been the source book for generations of yoga students. The popularity of yoga in the West can be attributed in large part to Iyengar’s teaching and writings.

B.K.S. Iyengar Famous Yoga quotes:

“Yoga is like music: the rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” ~ B.K.S. Iyengar

“When I stretch, I stretch in such a way that my awareness moves, and a gate of awareness finally opens” ~ B. K. S. Iyengar

“Penetration of our mind is our goal, but in the beginning to set things in motion, there is no substitute for sweat.” ~ B. K. S. Iyengar

“By drawing our senses of perception inward, we are able to experience the control, silence, and quietness of the mind.” ~ B. K. S. Iyengar

“It is through the alignment of the body that I discovered the alignment of my mind, self, and intelligence.” ~ B.K.S. Iyengar

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Preparation for Good Meditation

Kristin Russel

Good meditation is associated with good lifestyle. I am giving below some of the important lifestyle practices for good meditation. Preparation for good meditation is also deeply associated with self respect and dignity. Your life is all about you. Don’t allow too much people to get to you. Love all, but don’t except too much from people. Grow your inner strength.

Mantra Chanting

Do 5 minutes chanting. Through repetition of word, the mind becomes focused and we become fully present in the moment. Chanting attunes our energy systems and this enables us deepen our presence to ourselves and others. Om chanting is the easiest of all meditations.

Limiting the intake of fats

Obesity, high cholesterol and hypertension are some of the major causes of cardiac illness. Keep your heart healthy by limiting the intake of fats. Exercise regularly and most importantly, stay happy. Meditation and breathing exercises are also good, as they improve blood circulation.

Get enough sleep

Sleep for at least six to eight hours daily; it’s a must for overall health. Don’t compromise on your sleep unless in case of an emergency. Sound sleep keeps you fresh and energetic throughout the day.

Avoid chemicals in any form

Wash fruits, vegetables and grains thoroughly before consuming them. Most of these contain harmful chemicals — from pesticides —that affect your long-term health. Similarly, avoid strong chemical treatments on hair and skin, like colouring. Opt for organic food stuffs. In fact, try to use make-up without harmful chemicals like lead, nickel and sulphur.

Increase physical activity

Indulge in some physical activity for at least 30 minutes daily, since exercise is the best way to stay healthy. It need not necessarily be rigorous workouts at the gym. Even something as simple as walking or dancing (choose the exercise you like) will do. Simple measures like taking the stairs instead of the elevator also helps.

Drink lots of water

Drinking seven liters of water a day is healthy. Make sure you keep drinking water throughout the day; it helps to reduce weight as well. Beginning your day with a glass of warm water mixed with lime and honey, cleans your system. Also, a glass of water before your meals improves digestion and stops you from overeating.

Maintain your dignity

In life you have your good days and bad days. Sometimes, you have lower level of ego sometimes it is balanced. Self respect is the key point of meditation. When you have self respect, you will not be depressed by criticism. When you maintain a balance throughout the day, your meditation will be good.

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Pain Management Techniques: Yoga and Meditations

Kristin Russel

Our brain circuit is a very complex subject involving a great deal of biological, cognitive and social functioning. Brain produces different chemicals that causes the feelings of pleasure and pain. When certain part of the brain is “turned on” or “turned off” , we fell pleasure or pain.  We feel pleasure when we we enjoy something like eating good food or being in love.  Our brain has its own reward system. When we do certain things, the brain rewards us by making us feel good. Reward is a great way to encourage us to do something repetitively. Similarly, there is a pain circuit in the brain. When certain things happen in our body or mind, the brain punishes us by developing bad feelings, so that we should not repeat that next time. Yoga and meditation helps people consciously control the perception of pain and pleasure.  The new understanding and perceptions relieves pain.  During pain the blood vessels serve as a radiator to cool the brain, overheating can cause neuron death.

Pain Management Techniques
Pain Management

Five Yoga Exercises as Pain Management Techniques:

#1: Observe your normal breathing patterns

Try to observe your normal breathing patterns.  Do not try to control, remove or diminish your negative sensations or the private events of your life.  Try to accept the unpleasant sensations or thoughts while still persisting with your chosen tasks.

#2: Breathing Exercises:

You can breathe into the area around the pain sensation or around the belly. Yoga literature proposed several breathing techniques to overcome pain. The easiest one is;  place one hand on the chest and another on the belly.  Take a slow and deep breath, take as much air as possible. You can press the belly a little bit, with one hand. After holding the breath for a few seconds, exhale slowly. Meditation with proper breathing is the most common relaxation and pain management technique.

#3: Present Moment Awareness

Present moment awareness is the most efficient and the most ancient meditation technique for pain management. Yoga literature is flooded with present moment awareness meditation techniques for pain management.  You can just bring your awareness to the activities you are doing.  Khechari mudra is a great way for pain management.  If  the khechari mudra is perfect, one can withdraw the mind from the body.

#4: Yoga Nidra for Pain Management

Yoga nidra is a very ancient meditation technique for pain management. In modern literature there are various forms of muscle relaxation techniques. This technique involves slowly tensing, briefly holding, and then releasing each muscle group in a systematic fashion. It starts  with the muscles in the toes and moving upward. During this exercise, the person should notice the differences between tension and relaxation.

#5: Meditation and Visualization for Pain management

Visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. You may meditate with eyes open or closed.  Select a simple geometrical shape or symbols, with  some specific color. Think of something which may be symbolically meaningful for you in some way.  For example, you can select some green circles. You can chant any mantra of your choice during visualization meditation.

Meditation and prayers are the great ways to overcome pain. Acceptance is very important in pain management. Mentally, you may say, “It is unpleasant but I can accept it”. Pain is always unpleasant but mediation changes the nature of pain before it is perceived.

Sources:

1. “Meditation: Insights and Inspirations”  By Amit Ray

2. “Handbook of Pain Management: A Clinical Companion to Textbook of Pain”  By Ronald Melzack

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Namaste Yoga

Kristin Russel

Yoga means union. Union with the supreme soul, the soul of all beings. Namaste is the gesture and the opportunity to unite with the supreme soul. What is the meaning of the word Namaste? It is a Sanskrit word. It means (nah + mas + te = namaste)  “The Love and Light within me Honor the Love and Light in you.”  In namaste the  hands are kept together at the heart chakra to increase the flow of spiritual love energy.  Sometimes hands are placed together in front of the third eye center to increase  the flow of wisdom energy.

Namaste - Yoga
Namaste – Yoga

In namaste  yoga, the mudra is practiced in different locations of the body to balance the parana – the chi energy. The basic is that two hands should be joined together. Hands represent our brain, when we join two hands together, it balances the energy of that center. It brings balance between the left-brain and the right-brain.

In namaste mudra, I honor the spirit in us where the entire universe is connected, I honor the energy in us where the entire universe resides, I honor the wisdom in us, the light, love, truth and peace in us. I honor the wisdom that there is no division; there is no I or you. There is only the one and the supreme.

Namaste is a balancing mudra. The concepts and wisdom of namaste are quite complex and deeper, and can be expanded upon almost endlessly. The two hands represent the two sides of dualism. Everything in this world is dual in nature. By joining the left and right, we can make the energy towards a new balance that are beneficial for all in this universe.

namaste-mudraNamaste is also known as the Anjali Mudra, paying homage to the God. Our brain is linked with the nerves and the muscles of  our hands. The fact is that we are either left-brained or right-brained. Hence, it is important that we improve the less-dominant side of the brain. Namaste is the mudra of activating and balancing both the hemispheres of the brain. Our brain works on the principle of “use it or lose it”.  The more we use it together, the better it gets.  Namaste mudra is the simple way to improve the balance and the coordination between both sides of the brain.

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Top Ten Yoga Quotes

Kristin Russel

Best Yoga Posture

I’m experiencing the benefits yoga every day. The practice helps me to expand my consciousness. It helps me stay grounded and strong. Here is a list of my ten favorite quotes of the great masters.

#1: “Yoga is the practice of undisturbed calmness of mind. It is attained by cultivating friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and indifference toward the wicked. ” ~ Patanjali

#2: “When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves a healthy and long life. Therefore, one should learn to understand the quality of the breath.” ~ Hatha Yoga Pradipika

#3: “Yoga is not possible, for the one who eats too much, or who does not eat at all; who sleeps too much, or who keeps awake. ” ~ Krishna in Bhagavad Gita

4#: ”The rhythm of the body, the melody of the mind & the harmony of the soul create the symphony of life.” ~ B.K.S. Iyengar

5#: “Yoga is not a religion. It is a science, science of well-being, science of youthfulness, science of integrating body, mind and soul. Yoga is more about the exploration and discovery of the subtle energies of life.” ~ Amit Ray

6#: “Inhale, and God approaches you. Hold the inhalation, and God remains with you. Exhale, and you approach God. Hold the exhalation, and surrender to God.” ~ Krishnamacharya

7#: “Yoga is essentially a practice for your soul, working through the medium of your body.” ~Tara Fraser

8#: “Yoga is the perfect opportunity to be curious about who you are.” – Jason Crandell

9# “Under the bright sun, many of us are gathered together with different languages, different styles of dress, even different faiths. However, all of us are the same in being humans, and we all uniquely have the thought of “I,” and we´re all the same in wanting happines.” ~ Dalai Lama

10#: “Be a lamp unto yourself. Work out your liberation with diligence.” ~ Buddha

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Kundalini Yoga: Dangers and Beauty

Kristin Russel

Kundalini is a spiritual potential energy or life force located at the base of the spine. The means and practices to awaken this spiritual energy are known as Kundalini Yoga. Kundalini yoga awakens the “Saraswati Nadi”, the hidden channel in the spinal column.

Kundalin yoga artThere are hundreds of practices. The practices are flexible. It is not a rigid path. As you practice and go forward, you need to adjust and add new flavors to it.  Rigidity is the only problem. If you are too rigid to the steps and practices, you can not progress much. It will be some mechanical exercises. Kundalini yoga is like good cooking, you have to learn it and modify it gradually to get the best out of it.

History of Kundalini Yoga

Kundalini Yoga was first described in the Yoga-Kundalini Upanishad, which is one of the 108 Hindu texts of meditation.  It is a part of Yajurveda. Most probably it was written around 1000 to 1400 years before the Birth of Christ. (BC).  The classical literature of Kashmir Saivism also discusses more about the nature of this kundalini energy. Hatha Yoga Pradipika, Gherandha Samhita and Shiva Samhita are three famous books of kundalini yoga.

In the late 1800s John Woodroffe, an Oxford graduate, in his famous book “The Serpent Power: The Secrets of Tantric and Shaktic” discussed this occult science of tantra and kundalini energy awakening practices. He translated some twenty original Sanskrit texts under the pseudonym Arthur Avalon and became a major contribution of the time to the appreciation of Hindu philosophy and spirituality.

In 1935 Sri Swami Sivananda wrote a detailed, but esoteric portrayal of some historically classic Kundalini Yoga practices in a treatise called Kundalini Yoga.

Sri Amit Ray expressed that the core teachings of  kundalini yoga lies in your inner peace and inner beauty and that beauty comes through meditation, exercises, loving kindness and proper lifestyle.

Obviously, there are many schools of thoughts about the nature of practices. Different cults, sects and gurus have their own methods. However, packaging may be different but the core teachings of the Kundalini yoga are same.  It is a journey of Divine energy from Muladhara Chakra (lower end of the spinal column) to the Sahasara Chakra at the top of the head.  Kundalini yoga is a science, it is not a static thing, new discovers, new experiences adds new dimensions to it.

Dangers of Kundalini Yoga:

Awakening of the kundalini energy brings joy, pure knowledge and love, but like all powerful scientific experiments, if you do it wrongly it may cause problems.  Hence, you must take necessary precautions before doing Kundalini Yoga. In yoga sutra (1.29), Sage Patanjali said “OM” chanting removes the obstacles of yoga.  This is valid for all yoga techniques, including Kundalini Yoga.

Precautions and safety practices of Kundalini Yoga:

Safety #1:

You are your own judge; do not rely too much on external teachers. They may have their own agendas. You have to apply your intelligence and commonsense in every moment.

Safety #2:

Do the practices one by one. Do not be in harry.  Give sufficient gap between two practices. Learn gradually.

Safety #3:

Learn the basic techniques first. Modify them according to your needs. As my teachers say “Kundalini yoga is not a static concept. You need to re-discover it in every moment. ”

Safety #4:

Forceful kundalini awakening is dangerous. It creates imbalances in the mind. So avoid these forceful techniques. Forcefulness comes from ego. Ego enjoys it. However, you have to go beyond the ego.

Safety #5:

Do the practices with patience and love for the Divine energy.

Beauty of Kundalini Yoga:

Benefit #1:

Brings balance in life.  It provides peace and stability of mind.

Benefit #2:

Releases accumulated emotions such as anger, fear and insecurity.

Benefit #3:

Re-establish our natural bio-rhythm.

Benefit #4:

It develops the feeling of joy and happiness along the spinal column.

Benefit #5

It provides more Strength and Energy.

Conclusion:

Kundalini yoga techniques are developed for greater physical and mental fitness, which prepares one for higher wisdom. It ignites the creative energy of our system. It guides the energy flow in the brain and it is best way for self healing.

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Inner Peace and Beauty: Teachings of Sri Amit Ray

Kristin Russel

Amit RayDr Amit Ray is known to the world for his teachings on meditation, yoga, peace and compassion. He is best known for his Om meditation and integrated yoga and vipassana meditation techniques. He is author of several books on meditation and other spiritual topics. Ray has many useful things to say about beautification of life. Here are 7 of my favourite fundamentals from Amit Ray.

1. Beautify your inner dialogue

“Beautify your inner dialogue. Beautify your inner world with love light and compassion. Life will be beautiful.” – Amit Ray

True Beauty, comes from within. Inner beautification refers to a state of being mentally and spiritually at peace, with enough knowledge and understanding to keep us strong in the face of discord or stress. It is a state where our mind performs at an optimal level positivity of joy, happiness and tranquillity. It is associated with bliss, happiness and contentment. Inner beautification is the opposite of being stressed or anxious. It is freeing the mind from negative energies of anger, depression and frustration. It is also freeing the mind from inner critic.

2. Living in the moment

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” – Amit Ray

Living in the moment eliminates stress, strain and anxiety. Generally, we remain excessively preoccupied with our thoughts of the past and plans for the future and that drains our energy. Best way of living in the moment is focusing on a single-task. Focus on what you’re doing. When you’re eating, just eat. When you’re bathing, just bathe. If you are too fast, learn to live slowly. Let your breath act as an anchor in every stressful situation of life.

3. Send positive energy to the world

“It does not matter how long you are spending on the earth, how much money you have gathered or how much attention you have received. It is the amount of positive vibration you have radiated in life that matters.” – Amit Ray

In this fast paced, technology driven world often life brings new challenges which creates stress, strain and anxiety. Moreover, newspaper, television and the media are continuously pouring negative information. If we live from the surface of our mind, we will be unable to handle the situations of life. We need to learn go deep and go within and that will give us positive energy which we can spread to the world.

4. Take action and extend your limit

“It is not over. Champions extend their limits and make things happen.” – Amit Ray

We need to take action. Without taking action very little can be done. It is very easy to get locked into a reactive mindset. It is easy to get lost in the middle. The resistance to action comes from your imagining negative future consequences – or reflecting on past failures. And so you get lost in your circumstances. You tend to feel powerless and like you are just drifting along. But you can rule the circumstances, if you are proactive.  Taking action can be hard and difficult. There can be much inner resistance. But living proactively is much more rewarding and exciting.

5. Live with Compassion

“When the Sun of compassion arises darkness evaporates and the singing birds come from nowhere.” – Amit Ray

Compassion brings lasting happiness. Compassion is the desire and actions to reduce the suffering of others. Living with compassion means striving to maximize the good we accomplish, not following a rigid set of rules or trying to fit a certain label. It is everyday doing something good for the benefit of all beings. Make someone happy.

6. Take care of your Thoughts

“Your thoughts are your message to the world. Just as the rays are the messages of the Sun.” – Amit Ray

Just pay attention to your thoughts. You can see that many thoughts are primarily fear-based and judgmental. Removing the activities, tasks and thoughts that are not so important frees up time and energy for you to do more of what you really want to do. Try to be choiceful about your thoughts.

7. Know your-self

“Self-observation is the first step of inner unfolding.” – Amit Ray

Self-discovery is the highest journey. The idea is to know yourself better. It is building a connection with your soul.  It is an effort to understand your strengths and weaknesses, your passions and fears, your desires and dreams. It should be done in a non-judgmental way. It is to love yourself as you are and not as you should be. When you love yourself, you will know your uniqueness.

 

 

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