Yogadhara is situated in Dehradun city, which is at the foothills of Himalayas. One can live a hassle free life and experience the beauty of nature at its best in Dehradun while learning yoga at Yogadhara which is one of the best yoga schools in Dehradun.
In yoga the breath known as PRANA a universal energy or a life force that can be used to find balance between the body –mind, the conscious- unconscious, and the sympathetic – parasympathetic nervous system. Unlike other bodily functions, the breath is easily used to communicate between these systems, which give us an excellent tool to help facilitate positive change.
It is the only bodily function that we do both voluntarily and involuntarily.Breathing exercises can act like a bridge into those functions of the body of which we generally do not have conscious control.
Below I have provided few Pranayama techniques:
Sit in comfortable upright position.
Release your whole body; there should not be any accumulation of tightness or tension at any body part. Give little time to ensure your comfort.
Now start inhaling slowly deeply through the nose and exhale gently through nose. (6 count inhale 6 count exhale with no pause in breath rhythm)
Repeat the practice 12 to 15 times.
This practice can also be perform in laying down position (Shavasana)
Kapalbhati (breath of fire):
This breath consists of rapid, forced exhales followed by passive inhales.
Come to sit in a comfortable cross legged position or sit on chair with back straight.
Exhale forcefully with the jerk and let the inhale happen passively, continue this cycle of forceful exhales and passive inhales at a fast pace, so that the belly is pumping continuously.
Do three rounds of 50 breaths each, coming back to deep inhales and exhales between each round.
Come back to normal breathing if you feel lightheaded at any time.
Sit in a comfortable posture, keeping the head, neck and spine in a straight line.
Press the right nostril with the right hand’s thumb, inhale deeply through the left nostril and exhale gently through same nostril.
Now close the left nostril with the rest of the fingers and release the right nostril. Inhale deeply through the right nostril and exhale completely through the same.
This complete one round. Repeat this practice minimum 20 times.
(Inhale through the left, exhale through the right – inhale through the right and exhale through he left )
Lie in shavasan and relax the whole body.
Place the right hand on the abdomen just above the navel and the left hand over the center of the chest.
Now inhale deeply and draw the breath to the belly, expand the abdominal region.With exhalation contract it. The right hand will move up with inhalation and down with exhalation. The left hand should not move with the breath.
Repeat the practice 10 rounds.
Lie in shavasan and relax the whole body.
Place the right hand on the abdomen just above the navel and the left hand over the center of the chest.
Now inhale deeply and draw the breath to the chest region, expand the chest, and rib cage. With exhalation contract it. The left hand will move up with inhalation and down with exhalation. The right hand should not move with the breath.
Shavasana also known as corpse pose– generally comes at the end of the asana class to allow your body and mind to relax fully. The deep relaxing aspect of shavasana is known to be therapeutic for many diseases as it relaxes your nerves system and calms your mind. It helps to relieve stress, relax your body, reduce insomnia, help to improve your sleep, reduce headache and day to day fatigue.
Following are the steps to perform shavasana;
For shavasana Lie down on you back on the mat or bed or lie on the bolster with a folded blanket underneath your head as a pillow.
Stretch your legs in front and separate them to the comfortable distance around one and half feet.
Move your arms little away from the body close your eyes. Loosen your whole body completely.
Imagine your whole body in a very comfortable pose. Start visualizing your whole right side of the body from fingertips down to your toes (Right hands finger, wrist, elbow, right armpit, hip, right thigh, ankle, toes of the right foot) and relax them.
Repeat the same process to your left side.
Draw awareness to the back of your body (Buttocks, back, right shoulder blade, left shoulder blade, and spine) relax them.
Become aware of the front part of the body (Chest, abdomen, and pelvic ) relax them.
To deepen the felling of relaxation you can repeat the process 2 or 3 times more.
Now mentally repeat “My whole body is relaxed – my whole body is relaxed”.
Now shift your awareness or mind to your spontaneous breath flow, do not change the pattern. Follow it for some time (02-03 minutes).
Bring awareness to the body and start moving your fingers and toes slowly, stretch your arms, turn to your left and slowly sit upright.
With the demands of the modern life, you probably feel that you’re always rushing from one place to the other. Always with plenty of stress with so much to do and so little time to do everything. And all this stress and exhaustion just make you frustrated, impatient, and unhappy. Not to mention that it might also affect your overall health.
You are so rushed that you don’t even remember that taking a deep breath may actually help you calm down a bit.
And this is why meditation can help you. Meditation is becoming more and more popular nowadays because we are all dealing with the same stress.
But meditation won’t help you with just these. It will also teach you to better understand your mind. And by doing it, you’ll be able to transform the negative into positive, the unhappy into happy, and the disturbed into peaceful.
Just follow the next steps to start meditating:
Step 1: You need a peaceful environment:
You need to find a place where you can be calm and where you don’t get interrupted for 20 minutes. Your goal is to focus on the meditation, so any outside stimuli can affect it. Make sure you wear comfortable clothes. They should be light colors, preferably white.
Step 2: Sit in a comfortable position:
You can sit on the floor with your legs crossed or in a chair with support for your back. You need to be as comfortable as you can but you also need to make sure your spine is upright.
Step 3: Close your eyes and relax:
Now that you’re in a peaceful environment and you’re in a comfortable position, it’s time to close your eyes. Just relax your whole body and place your hand on your knees while palms facing upward. Don’t hold any body part or any muscle.
Thinking about each part of your body in order to relax them. Start by your legs, arms, back, head, face, chest, and abdomen.
Step 4: Keep sitting steadily:
You may feel like you need to scratch or move a part of your body when you’re meditating. But you should avoid doing it. Feel how your body is so steady and give 2 to 3 minutes to develop this feeling of stillness.
Step 5: Focus on your breathing:
Now, it’s time to focus on your breathing for 5 to 10 minutes. Just pay attention to how the breath is coming in and out of your nostrils. Do not change or alter your breath pattern, be a witness of your rhythmic breath flow.
Step 6: Finishing meditation:
To finish meditating, you need to slowly start becoming aware of your body by switching the attention from the breath the to your body and then feel your posture. Open your eyes slowly and release the posture.
Meditation is a marathon, not a 100-yard race. You won’t probably feel its effects in the short term as you might expect. Also, if you intend to start meditating, you need to know that this is an activity you need to do regularly. Just doing it occasionally when you’re feeling bad won’t work in the long term. It may calm you down a bit, but the whole point of meditation is to make you have a better experience in life, during the entire day, not just for a couple of hours.
The United Nations has announced June 21 as the International Yoga Day (IYD), a day devoted to Yoga. The first IYD was observed by millions across the world on June 21, 2015.
June 21 is the longest day of the year in the Northern Hemisphere. The Summer Solstice makes the transition to Dakshinayana, a time when there is a natural support available for people pursuing spiritual practices.
Yoga is an invaluable gift of India’s 5000 years old tradition. This day gives a great opportunity to people of all ages, social backgrounds, religions, and nationalities to experience true wellbeing. Use this opportunity to introduce the members of your family, friends, and people in the local circle to Yoga. Come with us, to take Yoga to the doorstep of everyone and free the world of misery.
We invite all of you to come to Yogadhara Wellness and celebrate the International Yoga Day with us. There are multiple classes for all experience levels including beginners. Bring along your friends, family to Yoga-Dhara to celebrate the day of Yoga with our well-experienced Yoga teachers.
Yoga helps you walk through life with joy & ease. Whether you’re seeking health, joy, peace, love or success in the world, Yoga is the solution, a tool with enormous benefits.
Enhances the flexibility of your body & improves the bone health.
Relaxes the entire body, thus lessens chronic pain, such as headaches, arthritis, lower back or neck pain, etc.
Relieves from chronic ailments and promotes overall health.
Enhances the immunity & keeps allergies and viruses away.
Regulates blood pressure and reduces insomnia.
Helps maintain a balanced metabolism and a healthy weight.
Focuses on your body’s natural tendency toward health and increases its ability to heal itself.
The deep relaxation gives a lasting sense of joy and peace.
It relaxes your system from stress, anxiety, and tension.
A relaxed mind deals with sensitive relationship matters in a better manner. Thus gives a boost to your relationships.
Enhances vitality, focus, memory, and productivity, thus your self-esteem.
A daily practice of Yoga creates mental clarity and calmness towards any situation in life.
Deeply relaxes the mind, thus sharpens the concentration.
A very effective tool in developing a more positive outlook on life.
A few minutes practice a day helps you immensely, leaving you recharged during a hectic day.
It nurtures a deeper sense of gratitude that leads to a feeling of fulfillment.
The daily practice of Yoga leads to a greater sense of being connected to others and the world. It helps to discover one’s sense of purpose or meaning in life.
Join us at Yogadhara Wellness, to enjoy the celebration of the International Yoga Day.
Back pain is very common problem felt in the back that arises from a strain on the muscles, joints, nerves, and bones. Most of us must have experienced back pain at some point in our life. Most of the back pains arise in the muscles and not the bones. 70% of body weight is borne by musculoskeletal system; Majority of disc and bone problems are caused only when the spine muscles are unable to bear the body weight.
Through yoga asana practices we strengthen the muscle around the spine and elongate it, which helps maintaining the natural curvature of spine. These practices incorporates stretching and relaxation, which reduces tension and stiffness in stress-carrying muscles. Regular and consistent practice will result in improved posture, and an increased sense of balance with head, shoulder, and pelvic region in proper alignment.
This is one of the basic posture which develop the foundation for standing asana ( posture), emphasizes on balancing the body equally on both the foot.
2. Adhomukha swanasana
This is a very popular asana which help to warms up the spine and elongates it.
This asana opens the chest and makes the back muscle strong.
This is a twisting posture develops the spinal mobility improve circulation of blood in the spinal region.
This posture is good for both open the chest and strengthen the lower back. A great preparation for further backward bending.
A very good posture to improve flexibility of the spine and the blood circulation in the back region.
7. Leg against the wall
Keeping the legs up against the wall, helps to improve the blood flow that strengthens and nourish the lower back and pelvic region.
Sūryanamaskāra or Sun salutation is a popular addition in the range of techniques we encounter in many varieties of dynamic contemporary yoga.
By practicing sun salutation we learn to expand our awareness of the body and the energies whirling in it. We train ourselves to distribute, purify and intensify these energies, whether it is the life force energy or the symbolic energies of the chakras. It combines 12 different asana (postures) that give complete physical work out; it helps to strengthen the body, tones the muscle, and improves flexibility. It has proved to be useful for many people and could well be a modern tool to pass on the ideas and aims of yoga.
Here is brief description with the pictures, how to perform this beautiful series.
One set of Sun salutation involves one round from the right side and one from other side. In the beginning one can start from 4 rounds (8 repetitions) of sun salutation and gradually can increase the repetition up to 12 rounds
Stand upright with the feet together. Join the palms in front of the chest.
Inhale -Stretch and raise your arms over the head and bend backward.
Exhale- Fold forward over the legs, reach your hands to your ankles.
Inhale – step your right leg back hands either side of the front foot on the floor.
Exhale- step left foot back come to plank position.
Normal breath – Drop your chin chest and knees to the floor. Keep your buttocks off the ground.
Inhale – Arch your back and bend backwards.
Exhale – lift your buttocks up towards the ceiling pushing your torso against your legs.
Inhale – step your right foot forward between your hands. Keep your left leg straight and stretched.
Exhale – step left foot forward, bend forward over the legs.
Inhale – raise and stretch you arms along with your torso, band backward.
Yogadhara is glad to offer Rope Wall Yoga. Rope Wall Yoga is very much supportive for students who are stiff, weak or find it difficult to perform certain asanas independently. This Yoga inherits the alignment-based principles of Iyengar Yoga.
Suitable to All Age Groups
Whatever be your age or level of practice, the Rope Wall Yoga always brings something to add to your Yoga practices. The ropes help you focus your awareness along the orientation of your body to bring strength & flexibility.
The Rope Wall Yoga adds a new taste to your flavor of Yoga practices. It enhances your understanding about various asanas. It brings you to the state of equanimity & balance.
Make Your Asanas Perfect
All those asanas you find difficult to follow, can be practiced using rope wall. The Rope Wall Yoga gives you the opportunity to stay longer in your asana to make it perfect.
You can easily practice challenging asanas with a rope wall. It makes it very easy to perfect your pose in Sarvangasana (Shoulder Stand Pose), Halasana (Plow Pose), and Bhujangasana (Cobra Pose).
As a rope wall supports your weight, you can keep your body relaxed & build a greater flexibility of your spine. The increased flexibility in your spine brings enormous strength to your body.
Experience a Deeper State of Your Practices
With the help of a rope wall, Adho Mukha Svanasana (Downward-Facing Dog Pose) can be practiced for a longer duration. The concave curvature of the lower back increases the circulation of blood to this part.
Similarly, Sirsasana (Head Stand Pose) can be practiced for a longer duration without placing your body weight on the crown of your head. The body remains in a state of natural ease.
The stability helps you keep your focus on your breathing. It also refines your breathing. This gives a deeper experience of the asana.
Bring Agility and Focus
The best part of the Rope Wall Yoga is that you start getting immediate results, which increase over time. It brings agility and enhances your focus and concentration.
The deeper experience of asanas gives you a fresh perspective to your understanding. And this gives you enough motivation to follow your Yoga practices daily.
Revitalize your life. Harness your physical and mental energies. Discover an exciting way to practice Yoga.
‘Yogadhara Wellness’ literally means the “landof Yoga”. It is funny because I never understood the meaning when I began this 200 hours Teacher training course. My only aim was to get some practical insight into what is yoga and what are the various aspects of yog.
Also, getting a 200 hour Teacher Training Course Certificate was something I had in mind. During the first few days my routine was absorbed in asanas, pranayama and everything related to Yog. I almost forgot what notions and ideas I had about the much hyped Yoga.
What I was being taught by my Guru (Teacher) was not YOGA but the authentic practices of YOG. That Yog which is pure and untarnished. That Yoga which our great Sages and Saints (Rishis) taught. That Yog which is the ultimate way of life.
Few experiences cannot be expressed through mere words. Words are just not enough to describe the transformation I went through during this time. The concept of a Gurukul (Guru meaning teacher and Kula meaning family) took full roots during this period.
I felt like having found a new family at Yogadhara Wellness with my Teachers always there show me the correct path. The word Guru truly means the one who shows light through the darkness. When our life is clouded with doubts and confusions just like the great Archer Arjun felt before the great war of Mahabharata. We all need a Guru (Teacher) who can guide us just like Lord Sri Krishna was there for Arjuna. There is a general notion that a good teacher is also strict with his pupils. It was the same with my Teachers at Yogadhara Wellness. But it was their philosophy and belief that helped me sustain all difficulties. The journey which initially appeared to be a mere Yoga course turned out to be a turning point in my life. After the initial three weeks my entire way of looking at life changed. I truly felt like I’m witnessing the world from an elevated platform.
When we talk or speculate about Yoga with our limited knowledge we think that many things are fictitious. Yog is just about a few asanas or maybe some pranayama practices. All other aspects of Yog like meditation and its magical effects are often ignored. While I went through this amazing journey my Teachers they made me realize that Yog is much beyond what our limited senses can perceive. It is an ancient Tradition which has the capacity to bring out changes from inside out. Over the years Yog had degraded at the hands of those who do not have right knowledge. Nevertheless where there is darkness, there is also light. One has only to be patient and wait for the Sun to rise. I’m fortunate to have found such Teachers at Yogadhara who have taught me the true meaning of Yog.
Today Yoga has become an inseparable part of my life only due to this TTC program I did at Yogadhara Wellness…..
Yoga is about taking control and responsibility of your own complete being. It’s about calming the fluctuations of a manic mind through breath, movement and meditation. It is the practice of quieting one’s mind. The 200 hours ashtanga teacher training at Yogadhara which is one of the best yoga schools in Dehradun helps you in it.
It prepares you to work with flow yoga or the dynamic form of yoga that promises tremendous physical and mental health benefits. This 200 hours teacher training course focuses on shaping teachers who are capable of instilling strength, balance and a sense of rhythm in the body of their students. Ashtanga yoga teacher training course comprises of beginner and intermediate yoga poses in Indian Yoga style, meditation, pranayama, anatomy lessons and Patanjali Yoga Sutras. The yoga school of Yogadhara wellness offers a natural heaven for those who seek an experience and environment in which to evolve in body, mind and spirit.
The objective of Yogadhara wellness is to deliver an authentic Ashtanga yoga experience to their students and through the training programs and courses transform them into certified teachers as well as experienced and passionate yoga practitioners. These training courses are conducted by highly experienced and dedicated yoga gurus who seek to infuse real traits of a yogi in those who come to practice and study Ashtanga.
Ashtanga yoga practice mainly emphasizes on improving flexibility, breathing, and relaxation of the body. Yogadhara wellness is also certified by Yoga Alliance, U.S.A. This 200 houra teacher training course at Yogadhara wellness masters their students with the main eight components of Ashtanga yoga which are Yama (restraints), Niyama (rules), Asanas (postures), Pranayama (breathing), Pratyahara (withdrawal from the senses), Dharana (concentration), Dhyan (meditation) and Samadhi (absorption). This 200-hour yoga teacher training course at Yogadhara wellness will make you a perfect professional who is able to teach Ashtanga yoga to a layman.
There are more than 500 research papers published on yoga, explaining its enormous healing benefits for a range of health conditions.
With the recognition of yoga as a clinically viable treatment, various yoga programs are established at MD Anderson Cancer Center, Cleveland Clinic Foundation, and many other health care centers.
Now, doctors with traditional Western training, have started prescribing yoga to their patients. Yoga has helped several patients relieve their stress. It has allowed them to get rid of their smoking habits as well. It has helped people in overweight, high blood pressure, and pre-diabetic conditions. A daily yoga practice has helped them gain flexibility and restore their health.
Yoga – More Relevant Than Ever
People are suffering from various health issues due to the unhealthy changes in their lifestyles. Yoga can help them get out of these health issues.
Yoga has also relieved the side effects of cancer treatment. With a regular practice of yoga, breast-cancer patients have reported less fatigue while undergoing radiation therapy. That is why almost all the major US cancer centers include a yoga program as well.
Popularity of Yoga
In 2003, there were just five yoga training programs in the International Association of Yoga Therapists (IAYT). Now, there are over 130 worldwide programs accredited by IAYT.
According to the National Health Interview Survey conducted by the Centers for Disease Control and Prevention, just 5 percent of the US population practiced yoga in 2002. By 2012, this number reached to 9.5 percent, almost double of the previous value.
The Future of Yoga
The health care has become challenging & very expensive, whereas yoga is safe & very affordable.
Researchers are currently using brain imaging and genomic expression to interpret the effects of yoga on the cellular and molecular level. This research will help take yoga into the realm of real science.
As the health care system starts moving away from a limiting illness model to a more enlightened wellness model, yoga has got more acceptance in the standard medical care. However, the most powerful shift is the one that needs to happen within us. Let’s take responsibility for our health, then only we will allow our bodies to heal from within.
Practicing yoga has set many people free from pain and suffering. It’s time that all of us experience peace, joy, and wellbeing in our lives.