Iyengar Yoga

7th November 2022By DZ TeamHolistic Health
Iyengar Yoga

Iyengar Yoga

Iyengar Yoga – What is it?

Iyengar yoga is a powerful and sophisticated combination of different asanas or poses that are achieved using various props. Developed by B.K.S Iyengar, Iyengar yoga is a suitable choice for beginners as yoga props make it easy for them to stretch their muscles fully. It is a fluid type of practice, where you transition gently from one yoga pose to the next, which helps you be fully aware of your body and positioning. Additionally, pranayama, or deep and focused breathing, is also an integral part of this yoga. Focusing on your breathing enables you to get rid of unwanted thoughts and puts you in a meditative and relaxed state of mind.

Props and Devices Used During Iyengar Class

Following are the common props that can be used during an Iyengar class:

○ Blankets

○ Blocks

○ Chairs

○ Pillows

○ Straps

○ Bolsters

○ Bricks

○ Belts

○ Ropes

Using props during this yoga technique is an innovative practice invented by B.K.S Iyengar. The aim of using props was to make it easy to hold perfect alignments, which makes it suitable for people of all ages.

What are the benefits of Iyengar Yoga?

Regularly practicing Iyengar yoga can bring various physical and psychological benefits, as it can:

Improve body alignment

Adjust spinal vertebrae

Relieve back and neck pain

Help promote holistic healing

Increase flexibility

Bring calmness to the mind

Perfect the posture

Boost immunity

Optimize the breathing

Enhance the proprioception

Better overall health and well-being

 

What should I expect from an Iyengar Yoga Session?

The aim of an Iyengar class is to teach students the perfect alignment, which is thought to bring a deeper spiritual awareness. Your instructor will closely monitor you while you assume a certain posture and correct your positioning where needed. Using props during this yoga session is a way of ensuring that your posture is on-point. You will be asked to hold each pose for a while to get a better sense of your body in space. Additionally, your instructor will guide you to take deep breaths while changing postures. A typical Iyengar class can last for 90 to 120 minutes.

How to Prepare?

You should wear comfortable, loose clothes so you can move easily during your session. It is advised to avoid using strong perfumes or other fragrant products like aftershave. Remove all the jewelry before starting the yoga session.

It is recommended to perform Iyengar yoga on an empty stomach. Still, if you have already eaten, you must wait three hours after a heavy meal to participate in yoga.

Levels of Instructions

Various levels of Iyengar yoga are being offered depending on the level of expertise of students. You can choose one of the following levels to begin your yoga training:

○ Level I is for beginners. The aim of this level is to teach students a few basic standing asanas.

○ Level II aims at teaching students to make their basic postures perfect. They are also introduced to a few advanced poses like shoulder stands and headstands. Additionally, deep breathing is brought into play at this level.

○ Level III is for those students who have mastered assuming the headstand posture for five minutes. During this level, students are taught postures that fall in intermediate difficulty.

○ Level IV offers advanced-level asanas and breathing exercises. It is for students who can keep the headstand position for ten minutes without assistance.

Conclusion

Iyengar yoga is an immensely popular type of yoga that was introduced in the West in the 1950s. One reason for its popularity is the ease of its performance. Therefore, people of all ages can participate in this yoga for physical and psychological benefits.

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Kundalini Yoga

7th November 2022By DZ TeamHolistic Health
Kundalini Yoga

Kundalini Yoga

Kundalini Yoga – What is it?

Kundalini yoga is a powerful yoga that involves sequences of movements that aims to unlock the Kundalini energy of the body. It is an advanced practice of specific yoga postures and deep breathing that targets certain body parts to release energy and let it flow throughout the body. It helps balance the inner chakras or energy centers of the body which can lead to “Kundalini awakening” or spiritual enlightenment. It is different from other forms of yoga as it is more of a spiritual practice than a physical one.

Seven Chakras of the Body

There are seven chakras of energy in the human body, including:

○ Root Chakra

○ Sacral Chakra

○ Navel (Solar Plexus) Chakra

○ Heart Chakra

○ Throat Chakra

○ Third Eye Chakra

○ Crown Chakra

The meaning of the Sanskrit word “Kundalini” is circular, and it is referred to as a coiled snake that sits at the base of our spine. Kundalini yoga aims to assume certain positions rapidly to wake up this sleeping cobra. It combines chanting, singing, movements, and deep breathing to bring optimal spiritual results.

However, special care must be taken to perform this yoga as inaccurate poses can imbalance the energy systems and lead to negative physiological and emotional consequences.

What are the benefits of Kundalini Yoga?

Although the primary goal of Kundalini yoga is to get in touch with our spiritual self, it also has various positive impacts on physical health. The benefits of this yoga include the following:

It helps relieve stress and anxiety immediately

Enhances cognitive function

Sharpens memory and focus

Positive body image

Strengthens and tones up muscles

Brightens the mood

Calms the nervous system

Helps with self-acceptance

Lowers blood pressure

Long-term improvements in executive functions like reasoning and critical thinking

Boosts positive emotions and feeling like empathy, creativity, energy, and inner peace

Improves digestion

A faster metabolism

What should I expect from a Kundalini Yoga Session?

A Kundalini yoga session is usually divided into the following three parts:

○ An opening chant or "tuning in," along with a brief warm-up period

○ A sequence of postures combined with Kundalini breathing, also known as kriya

○ A closing chant or meditation

Kundalini breathing is a vital part of Kundalini yoga. The most common breath you will use during this practice is the “breath of fire." Breath of fire involves rapid and equal breaths through your nose and move your stomach in and out during inhalation and exhalation. This will help you feel more energetic by supplying ample oxygen to the blood.

A typical Kundalini session includes the following components:

Mantras

Chanting and singing continuous mantras is a key component of this yoga. Singing mantras can bring chemical reactions to your body that will make you happy and joyful. Mantras enable your body to vibrate at a higher frequency and elevate energy levels.

Kriyas

Kriya brings vitality and overall well-being by affecting your mind, body, and spirit all at once. A Kriya is a combination of breathing, posture, and sounds. Kriya can help protect your energy chakras and boost your stamina.

Mudras

Mudras are a way of channeling energy into various parts of the body by using specific hand positions.

Meditation

The purpose of Kundalini meditation is to bring healing and release negative stresses from the body. Therefore, meditation is performed at different lengths for different results.

Conclusion

Kundalini yoga is a unique kind of yoga due to its spiritual benefits. Combining yogic elements like postures, breathing, chanting, and hand gestures brings you spiritual enlightenment. Kundalini breathing is an integral part of this yoga, and this is what makes this yoga different than other forms, which are more focused on physical alignment.

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Pregnancy Yoga

7th November 2022By DZ TeamHolistic Health
Pregnancy Yoga

Pregnancy Yoga

Pregnancy Yoga – What is it?

Pregnancy yoga is an excellent way of staying fit during pregnancy while also getting plenty of rest. It provides means for women to keep fit and prepare them for the tiring process of labor and delivery. Gently stretching the muscles and coupling them with deep breathing techniques make women feel more in control of their pregnancy. Additionally, pregnancy yoga can help relieve the uncomfortable symptoms of pregnancy, like back pain, neck pain, and morning sickness.

Pregnancy can limit your workout options. Therefore, you need to put extra thought into the physical activities you would like to perform during pregnancy, to ensure the safety of your baby. Prenatal yoga provides a suitable option for staying active while avoiding extra stress on the baby.

What are the benefits of Pregnancy Yoga?

Pregnancy can bring some unwanted and undesirable discomforts in a woman’s life than can make this wonderful experience a bit difficult. Regularly practicing pregnancy yoga can bring many positive changes for you and your baby as it can:

Reduce the risk of premature birth

Improve stamina and strength

Promote deep sleep

Relieve low back pain

Bring mental calmness

Prepare you for childbirth

Improve circulation

Reduce stress and anxiety

Increase muscle strength, flexibility, and endurance that can ultimately help with an easy childbirth

Help alleviate the signs of morning sickness

Improve balance and posture

Lowers the risk of high blood pressure

Apart from the benefits mentioned above, participating in a pregnancy yoga class allows women to meet with other pregnant women. These bonding sessions can help women to share their experiences and find support from each other.

What should I expect from a Pregnancy Yoga Session?

Pregnancy yoga sessions are somewhat similar to regular gentle yoga sessions. However, your instructor will make changes to different postures to make them pregnancy friendly. You expect to practice the following techniques during your session:

○ Breathing Techniques

Practicing focused breathing is a fantastic way of getting control over your breathing. Learning to control your breathing can help you greatly during labor and vaginal delivery.

○ Gentle Stretching

Gentle stretches can put your muscles in an extended position and help release the built-up tension.

○ Poses

Your instructor will teach you specific poses suitable for each trimester. These poses are designed to strengthen the muscles used during labor and delivery.

○ Relaxation Techniques

Relaxation techniques are an integral part of prenatal yoga classes as they enable pregnant women to learn to calm their minds and mentally prepare them for the arduous process of childbirth.

Pregnancy Yoga for Different Trimesters

Each trimester brings different challenges to pregnant women as their bodies keep making changes as the fetus grows. Therefore, pregnancy yoga sessions can be a little bit different for each trimester.

First Trimester

While you can continue with most physical activities in this trimester, you must modify them appropriately. As this is the initial stage of pregnancy, physical changes are minimal. However, morning sickness is the most prominent feature of this trimester. Therefore, you should take a seat if you feel nauseated during the session.

Second Trimester

The second trimester is the best time to start your prenatal yoga classes. During this time, the morning sickness subsides, and your body starts to change shape. You should avoid poses that require you to lie on your belly and involve deep twisting movements.

Third Trimester

During the third trimester, you must make further modifications to avoid over-stressing your big belly. For example, use a gentle pose and a wider stance to keep your balance. In addition, you should avoid any poses that are difficult for you.

Conclusion

Pregnancy yoga can be valuable to keep you fit and active during pregnancy and to help you cope with pregnancy discomforts. However, it is recommended that you practice this yoga under the guidance of an instructor to perform it correctly.

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Vinyasa Yoga

7th November 2022By DZ TeamHolistic Health
Vinyasa Yoga

Vinyasa Yoga

Vinyasa Yoga – What is it?

Vinyasa yoga is also known as "flow” as it is comprised of various poses that transition smoothly from one to another and are synchronized with breathing. It is also referred to as vinyasa flow due to its fluid transitions. Breathing is of prime importance in this form of yoga, as the poses and their transitions are centered around breathing. It is a strong form of yoga and is exceedingly popular. It differs from other forms of yoga, like Bikram yoga and Ashtanga yoga, in which a fixed sequence of movements is performed. On the other hand, this yoga involves a string of poses that do not follow a rigid structure and are performed in a random order.

The philosophy behind this yoga is that nothing is permanent in this world. We enter a pose for a while and then move to the next one creating a flow. It is not a good choice of yoga for beginners as it can get quite challenging to change poses quickly.

What are the benefits?

This type of yoga is fast paced, with numerous benefits for physical and mental health. This yoga can warm up the body and make you sweat profusely, which carries additional benefits. You can benefit from this yoga in the following ways:

Excretes harmful chemicals from the body

Increases flexibility

Protects you from injuries

Reduces stress and anxiety

Optimizes heart health

Reduces the risk of high blood pressure by keeping the arteries patent

Lowers blood sugar levels

Decreases cholesterol levels

Boosts mood

Makes you more resilient

Promotes relaxation

Builds endurance

Encourages you to stay in the moment

Moreover, this yoga is fun to engage in. It is more challenging than other types of yoga and carries additional benefits for your cardiovascular health.

What should I expect from a Session?

As mentioned above, vinyasa flow does not follow a rigid structure. Instead, you will learn to move from pose to pose in a smooth manner. Sessions can vary in pace, format, and other aspects that depend on the instructor and how a session will take place. A few things you can expect to be the same are the beginning of the session with an intention-setting phase and ending it in relaxation.

Your instructor will either say aloud the names of poses, and you will need to assume them, or it can be an alignment-based vinyasa class where your instructor will guide you to perform them.

Different Styles

Vinyasa yoga can take many forms and styles, a few of which are:

Vinyasa Flow Yoga

This yoga involves different poses chained through smooth transitions and is guided by breath.

Vinyasa Hot Yoga

It is a fast-paced form, which is performed in a heated room. The room is commonly heated up to 26 degrees Celsius and can even reach 35 degrees Celsius in some cases.

Power Vinyasa Yoga

This is an active type of yoga that can be physically challenging. The goal of this yoga is to go through rigorous movements in a flow and produce body heat. Profuse sweating during this practice helps detoxify the body.

Dynamic Vinyasa Yoga

You will need to be agile and have a good balance to practice this type of yoga. It requires you to move from pose to pose seamlessly. However, if you are a beginner, it will take you some time to master it.

Conclusion

Vinyasa flow is a challenging type of yoga that involves a chain of movements that does not follow a particular pattern. Many variations of this yoga exist today that also vary in their benefits.

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Hatha Yoga

7th November 2022By DZ TeamHolistic Health
Hatha Yoga

Hatha Yoga

Hatha Yoga – What is it?

Hatha yoga is an umbrella term that includes many yoga practices that are derived from it. It is a Sanskrit word that can be translated into English in more than one way. Hatha means "stubborn" or "forceful" in Sanskrit. "Ha" in the word Hatha means sun, and "tha" means "moon.” So, hatha yoga can be defined as a continuous and powerful practice combining different yoga poses, breathing exercises, and meditation to achieve mental and physical harmony. It is also known as Hatha flow, as it requires you to change one posture into the next in a fluid motion without interruption.

Tools Used in Hatha Yoga

Hatha yoga is not just about maintaining rigid postures. Other practices are involved during its performance, including the following:

○ Asanas or posture to give you control over your body

○ Pranayama gives you control over your breathing

○ Mudras or symbolic hand gestures to help you manipulate and stimulate subtle pranas or subtle energies within your body

○ Bandhas open up your chakras or energy channels of your body

○ Kriyas to massage internal organs

○ Mantras to free your mind of useless thoughts and be in control

What are the benefits of Hatha Yoga?

By regularly engaging in hatha yoga, you can open the energy channels of your body and be in a state of emotional and spiritual well-being. In addition, this type of yoga carries a wide range of health benefits.

Physical Health Benefits

Physical benefits that you can expect from this yoga include:

Increased joint mobility

More flexible connective tissues

Boosted metabolism

Increased balance and coordination

Improved blood circulation

Enhanced cell regeneration and early injury recovery

Body cleansing by promoting an active lymphatic system

An overall positive impact on every system of the body

Elevated energy levels

Deep and regular sleep

Optimal cardiac and pulmonary functions

A more balanced sympathetic and parasympathetic nervous system

It can further help manage the symptoms of the following health conditions:

○ Osteoarthritis

○ Fibromyalgia

○ Rheumatoid arthritis

○ Low back pain

○ Hot flashes during menopause

○ Multiple sclerosis

○ Neck pain

○ Insomnia

Mental Health Benefits

Mental health benefits of Hatha flow include the following:

Reduced anxiety and depression levels

Improved concentration

Increased mindfulness

A greater sense of calmness

Enhanced focus and motivation

Increased creativity

Improved learning abilities

A well-balanced emotional state

What should I expect from a Hatha Yoga session?

A typical hatha yoga session can take 45 to 90 minutes, depending on your instructor. It consists of different yoga styles, all of which come under this yoga. Your yoga session will begin with a warm-up period and consist of three main parts; breathing, poses, and meditation.

Breathing or Pranayama

Practicing deep and focused breathing is usually the first part of a yoga session. Next, the instructor will guide you to clear your mind of any thoughts and concentrate on your inhalation and exhalation, leading you to a relaxed state. They will also remind you to keep redirecting your focus on your breathing while practicing different poses.

Poses or Asanas

During this part of the session, your instructor will guide you about different poses that can be performed in various positions. These poses can be of varying difficulty levels, and your instructor can provide you support for the ones you find difficult to hold.

Meditation

Meditation is the last part of a yoga session. In this part, your instructor will ask you to lie flat and guide you in a deep state of relaxation, which might make you fall asleep. Again, your instructor can use different tools like singing bowls to help you with guided meditation.

Conclusion

Hatha yoga or Hatha flow encompasses different yoga styles that can help harmonize your mind and body through deep breathing, poses, and meditation. It is a gentle type of yoga that is also suitable for beginners.

 

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Corporate Yoga

28th October 2022By DZ TeamHolistic Health
Corporate Yoga

Corporate Yoga

Corporate Yoga – What is it?

Corporate Yoga is a wellness program for people working in stressful corporate environments. This Yoga aims to help corporate staff manage their stress effectively and provides a means to personal and professional growth.

Corporate life is all about meeting deadlines, making strategies, hours of working on excel sheets, and making quick decisions. A significant percentage of people working in this competitive work environment become stressed and anxious. Constant stress does not only affect their mental health, but long working hours leave a negative impact on their physical well-being as well. Corporate Yoga is an excellent way of driving this stress away.

What are the benefits of Corporate Yoga?

It can be beneficial for employees in the following ways:

Reduces stress and anxiety

Improves concentration

Polishes decision-making skills

Enables them to multitask without making errors

Enhances alertness

Improves energy

Boosts self-confidence

Better posture

Increases immunity

Lessons irritability

Enhances productivity

Helps you manage stressful situations calmly

This type of Yoga can help relieve symptoms of the following conditions:

○ Headache

○ Back pain

○ Neck pain

○ Carpal tunnel syndrome

○ Insomnia

○ High blood pressure

○ Work-related injuries

The benefits of Office Yoga are not limited to the employees, but the company can also have the following gains:

○ Lowered health-related costs

○ Higher work productivity

○ A well-harmonized work environment

○ Fewer disability claims

○ Improved customer service

○ An overall joyful and stress-free work environment

What should I expect from a Corporate Yoga session?

Office Yoga sessions take place in a quiet and comfortable environment. You are recommended to wear loose and comfortable clothing and bring a large towel with you. There are no age restrictions for this type of yoga, and employees of all ages can participate. You also do not need prior experience to start participating in yoga sessions. An average session can take up to an hour. Sessions can be conducted before work, during lunch breaks, or after work. Corporate yoga sessions can take many forms, including retreats, workshops, seminars, or ongoing classes. Some companies can also avail the option of online yoga sessions. These classes are tailored according to individual needs.

Corporate Yoga is a comprehensive approach where you can learn the following components:

Asanas

You will learn Asanas or Yoga Poses to put a stretch on your muscles in a particular way. This stretch can take the stress away and make you feel relaxed. Learning and practicing Asanas can make you more agile and robust.

Meditation

Your yoga session can include meditation to guide your mind towards deep relaxation. It frees you from mental stress and helps you achieve a state of calmness.

Pranayama

Deep breathing techniques or Pranayama are a wonderful way of rejuvenating your mind and body. Practicing deep breathing can leave you feeling rejuvenated for the day.

Insight

Office yoga sessions are also about learning the spiritual wisdom behind yoga. Your instructor will teach you how yoga can bring a positive change to your day-to-day life.

Mudras

Mudras are specific hand gestures that are linked with deep and even breathing. This technique is a way of balancing five elements of the body and harmonizing the brain and body. Practicing Mudras is a way of living a well-balanced life.

Yogic Cleansing

Your Corporate Yoga session will include several cleansing techniques to clear your body of harmful toxins. This particular session aspect primarily focuses on clearing your respiratory and digestive system.

Conclusion

Getting your employees engaged in regular yoga practice is not only good for their mental and physical well-being but is equally beneficial for the company’s growth. Several studies have proved the benefits of Yoga in terms of low healthcare costs and enhanced productivity.

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Bikram Yoga

28th October 2022By DZ TeamHolistic Health
Bikram Yoga

Bikram Yoga

Bikram Yoga – What is it?

Bikram yoga is a vigorous type of yoga that involves twenty-six demanding postures. It is also known as Bikram hot yoga, as it is performed in a heated room at a temperature of 40 degrees Celsius. Bikram Choudhary invented this yoga that and it became immensely popular in the late 1970s. The idea behind performing this yoga in a heated room was to recreate India's hot and humid weather conditions.

This yoga consists of twenty-six yoga poses that are performed in a specific sequence. This sequence is repeated twice within 90 minutes. These poses are designed to massage particular body parts and are accompanied by deep breathing exercises. The profuse sweating resulting from the heat and movements helps eliminate the toxins from the body and leaves you feeling refreshed and rejuvenated.

What are the benefits of Bikram Yoga?

Twenty-six poses of Bikram Yoga are carefully designed to stretch muscles and perform precise movements to bring positive health changes. You can expect the following benefits while engaging in Bikram hot yoga classes:

  Stress relief

  Increased muscle tone

  Enhanced balance and coordination

  Detoxification

  Reduced chronic pains and aches

  Improved glucose tolerance

  A balanced blood lipid profile

  Increased bone density

  Optimized heart health

  Improved flexibility and range of motion

  Better overall physical fitness

  Boosted metabolism

Bikram yoga involves low-impact exercises that do not put excessive stress on the joints. This helps promote joint health while keeping degenerative changes to a minimum. It is also easy to learn as it consists of the same twenty-six poses that are performed in a single sequence.

What should I expect from a Bikram Yoga Session?

The instructor will guide you about the poses and how to move from one pose to the next. They are trained professionals to teach you the value of movement and how to use this movement along with meditation. Your instructor will guide you to stay in the moment and let your mind be free of wandering thoughts. The instructors are not there to perform the yoga poses for you but only guide you about the process and its potential positive impacts. You can also share any concerns, like in case you are suffering from any injuries, so your instructor can work around them.

Bikram Yoga Poses

Bikram Yoga is comprised of the following poses:

(1) Standing Deep Breathing Pose or Pranayama

(2) Half Moon Pose or Ardha Chandrasana

(3) Awkward Pose or Utkatasana

(4) Eagle Pose or Garudasana

(5) Dandayamana Janusirsana or Standing Head-to-Knee Pose

(6) Dandayamana-Dhanurasana, or Standing Bow-Pulling Pose

(7) Tuladandasana, or Balancing Stick Pose

(8) Dandayamana-Bibhaktapada-Paschimotthanasana or Standing Separate Leg Stretching Pose

(9) Trikonasana, or Triangle Pose

(10) Dandayamana Bibhaktapada Janushirasana or Standing Separate Leg Head to Knee Pose

(11) Tree Pose, or Tadasana

(12) Toe Stand, or Padangustasana

(13) Savasana or Corpse Pose

(14) Pavanamuktasana or Wind Removing Pose

(15) Pada-Hasthasana or Sit-Up Pose

(16) Bhujangasana or Cobra Pose

(17) Salabhasana or Locust Pose

(18) Poorna Salabhasana or Full Locust Pose

(19) Dhanurasana or Bow Pose

(20) Supta Vajrasana or Fixed Firm Pose

(21) Ardha Kurmasana or Half Tortoise Pose

(22) Ustrasana or Camel Pose

(23) Sarvangasana or Rabbit Pose

(24) Janushirasana with Paschimottanasana or Head-to-Knee Pose and Stretching Pose

(25) Ardha Matsyendrasana or Spine Twisting Pose

(26) Kapalbhati Pranayama or Skull Shining Breathing

Room Temperature

The room for performing Bikram hot yoga is heated at 40 degrees Celsius and the humidity level is set at 40%. This temperature and humidity level is easy to tolerate. Still, it can get a bit uncomfortable as each session lasts for 90 minutes. You are advised to wear comfortable clothing and bring a water bottle, towel, and a yoga mat.

Excessive sweating is a key component of hot yoga and offers many benefits. You should drink plenty of water before coming to the class to avoid dehydration. Another thing that you can expect is the smell of sweat which is typical for all Bikram Yoga places.

Conclusion:

Bikram Yoga provides a myriad of health benefits. As it involves vigorous postures in a hot and humid environment, you should talk to your doctor if you have any medical illnesses before starting this practice.

 

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Ayurveda Yoga

28th October 2022By DZ TeamHolistic Health
Ayurveda Yoga

Ayurveda Yoga

Ayurveda Yoga – What is it?

Ayurveda Yoga is a holistic practice used to treat various mental and physical illnesses. It consists of specific yoga postures, deep breathing, meditation, chanting mantras, and different yoga cleansing techniques. Apart from these practices, Ayurveda Yoga also involves various modalities like Ayurveda yoga massage and herbal formulations. The practice of Ayurveda Yoga is unique to each individual, and different therapies are used during this practice according to an individual’s needs. These therapies may include the following:

○ Sound therapy

○ Aromatherapy

○ Color therapy

○ Panchakarma cleanse

○ Rejuvenation programs

The word Ayurveda means "wisdom of life.” The word Yoga is a Sanskrit word that means “Union.” Ayurveda and Yoga are both ancient practices and can be called sister practices due to their similarities. Working on these practices together can enhance their benefits and help you get a deeper and more meaningful experience that provides you with physical and mental well-being.

What are the benefits of Ayurveda Yoga?

Performing this type of yoga carries numerous physical, mental, emotional, and spiritual benefits. Different components of this practice, like Ayurveda yoga massage meditation, can be beneficial for you in diverse ways. You can expect the following benefits from participating in this practice:

Detoxify the body

Makes you feel rejuvenated

Improves strength, balance, and flexibility

Stress management

Controls Anxiety

Enhances focus and consciousness

Improves digestion

Boosts metabolism

Reduces inflammation

Helps manage chronic pains and aches

Is good for your joints

Slows down aging and keeps your skin young and glowing

Promotes weight loss

Brightens mood and makes you feel more energetic

Aids regular and sound sleep

Promotes self-care

Practicing Ayurveda Yoga provides a holistic approach that can do wonders for your health and wellness. Its individually designed programs can offer you the exact benefits you are looking for and relieve you of unwanted emotional and physical symptoms.

What should I expect from an Ayurveda Yoga session?

The basis of Ayurveda Yoga is our "prakruti," or the nature with which we are born. This prakruti remains the same throughout our lives. At the same time, our behavior is influenced by how we live our lives and the various environmental and social events we go through. This external experience can lead us to a state of imbalance known as “vikruti.” Ayurveda focuses on returning to the state of harmony and getting in touch with our prakruti.

According to the ayurvedic principles, our prakruti consist of the following dosha or elements:

Vata

Vata is a blend of air and ether. It is associated with movement, creativity, flexibility, sound, and vision. If this element is out of balance, it can cause emotions of fear and anxiety.

Pitta

Pitta is made up of air and fire. This energy controls our digestion, endocrine system, metabolism, and intelligence. Imbalances in this energy can cause indigestion, inflammation, and heart diseases and bring out the emotions of resistance and jealousy.

Kapha

Kapha is composed of earth and water. This element governs strength, growth, patience, stability, and compassion. Any imbalances in this energy are marked by obesity, diabetes, laziness, and greed.

The Session

This yoga session begins with learning the theory and practical implications of its various components. It is a natural practice that involves making positive changes to your lifestyle, eating habits, exercise, deep breathing, and meditation.

The instructor will devise a customized plan for you according to the season and make amendments to it as you follow through. Your instructor will also assist you in selecting the correct speed of your posture according to your affected dosha. They can also use other components of Ayurveda, like Ayurveda yoga massage, according to your specific needs.

Conclusion

Ayurveda and Yoga are complementary practices that have many similarities. When practiced in integration, the benefits of these practices are enhanced and leave more permanent outcomes.

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Ashtanga Yoga

28th October 2022By DZ TeamHolistic Health
Ashtanga Yoga

Ashtanga Yoga

Ashtanga Yoga – What is it?

Ashtanga Yoga is a rigorous and challenging practice that helps build physical strength, endurance, and flexibility. It is based on a series of asanas or poses performed in a specific sequence while keeping your focus on your breathing. Getting popularity in the late 1990s, Ashtanga Yoga is one of the physically challenging workouts that you can add to your routine to become stronger physically and mentally.

Two Sanskrit words “Ashtanga” and “Anga” form the word “Ashtanga.” Where Ashta means number 8 and Anga means limb. This yoga is a holistic system that is made up of the unification of eight limbs. These eight limbs represent different philosophical branches that form the basis of Ashtanga Yoga.

Each limb of Ashtanga Yoga stands for the following:

○  Yama or moral codes

○  Niyama or observances

○  Asana or posture

○  Pranayama or controlled breathing

○  Pratyahara or sense withdrawal

○  Dharana or concentration

○  Dhyana or meditation

○  Samadhi or oneness with the self

What are the benefits of Ashtanga Yoga?

Ashtanga Yoga is an athletic form of yoga. The sweat from the heated-up muscles helps clear the toxins from the body. Apart from challenging you physically, this practice brings inner peace and mental clarity.

There are numerous benefits of practicing Ashtanga Yoga, including:

Improved flexibility

Increased muscle strength

Better balance and coordination

Controlled breathing

Increased core strength and endurance

Boosted self-esteem

Decreased anxiety and depression

Detoxification

Increased stamina

Stronger bones

Weight management

Mental clarity

Inner calmness

Enhanced concentration

Improved overall wellbeing

Healthier habits

Reduced chronic low back pain


What should I expect from an Ashtanga Yoga session?

There are five Ashtanga asana series that you will learn in a sequence. You will need to master one series to move to the next one.

The Primary Series or Yoga Chikitsa (Yoga Therapy)

Yoga Chikitsa is Ashtanga Yoga for beginners. Although it is the first stage of learning, the primary series still involves demanding postures and is not easy to perform. This series has seven core parts, starting and ending with chanting mantras. Postures, even and deep breathing, and meditation are the key factors in this series.

These classes have seven parts in the following sequence:

(1) Opening mantra

(2) Surya namaskar or sun salutation A

(3) Surya namaskar or sun salutation B

(4) Standing poses

(5) Seated postures

(6) Finishing sequence

(7) Closing mantra

Each of these seven parts is repeated a specific number of times:

The Intermediate Series or Nadi Shodhana (Nerve Cleansing)

The intermediate series focuses on backend asanas. These series aim to maintain and enhance suppleness of spine and open energy chakras. You will learn backend, hip opening, and headstand poses in this series.

The Advanced Series or Sthira Bhaga (Divine Stability)

The advanced series consists of four stages: A, B, C, and D. You can only learn this series once you have mastered the primary and intermediate series. This advanced series involves complete devotion and discipline and requires a profound sense of humility, endurance, and flexibility.

The classes for this series are performed in the following sequence:

○  Sun salutation A

○  Sun salutation B

○  Standing sequence

○  Closing sequence

You can find two types of yoga classes:

Ashtanga Led: During these classes, a guide will help you through the primary, intermediate, and advanced series. These types of classes are preferred while learning Ashtanga Yoga for beginners.

Ashtanga Mysore: In these classes, you will learn the asanas and sequences at your own pace. A guide will be present during these classes to provide personal attention and hands-on adjustment where needed.

Conclusion

Ashtanga Yoga is a vigorous form of yoga that involves challenging and precise postures. The profuse sweating during these postures is a way of clearing your body of toxins and relax your muscles. Ashtanga Yoga for beginners is difficult to learn and requires the help of an instructor.

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Yoga

28th October 2022By DZ TeamHolistic Health
Yoga

Yoga

Yoga – What is it?

Yoga is an ancient practice involving poses (asanas), deep breathing techniques (pranayama), and meditation (dyana). The word Yoga originated from the Sanskrit word “yuj," which means “to unite,” or “to join.” It is believed to be originated in India as a spiritual practice. But nowadays, it is commonly practiced all-over the world to achieve physical and mental well-being. It is considered a way of unifying the mind, body, and spirit. People who engage in it regularly tend to be more relaxed, calm, and flexible.

Breathing is a particularly key component of this thousand-year-old Indian tradition. This ancient practice is an important part of learning to keep your breaths even while moving between different poses. Keeping your focus on your breathing also provides a means to let go of the pent-up tension and be more at ease.

What are the benefits?

While it is primarily practiced because of its stress relieving factor, the benefits of Yoga are numerous. It has been proven effective in helping people combat different chronic medical illnesses and manage their symptoms effectively. These benefits are not limited to mental and spiritual well-being, but they can also make you physically strong, flexible, and fit.

It can provide you with a wide range of mental, physical, and spiritual benefits, including:

Decreases stress and anxiety

Improves breathing

Increases flexibility

Improves muscle strength and tone

Boosts immune system

Improves blood circulation

Activates endocrine system

Enhances focus

Improves balance and coordination

Regulates sleep

Helps with weight loss

Enhances energy and vitality

Helps treat addictions

Keeps the metabolism balanced

Supports heart health

Makes posture better

Promotes healthy habits

Relieves chronic pain conditions

Helps tension headaches

Helps quit smoking

Helps to lowers blood pressure

Helps you to manage chronic health conditions

Enhances overall quality of life

Improves athletic performance

Protects from injuries

Relieves arthritic symptoms

Brightens mood

Helps you engage with your community better

Teaches self-care

Reduces inflammation

Boosts self-esteem

Helps make bones stronger

Helps to prevent digestion issues

Some of these benefits are associated with only certain types. For example, hot yoga can help you get rid of harmful toxins through perspiration and make your muscle more extensible. On the other hand, Corporate Yoga can help you effectively cope with your work stress.

Types of Yoga – what type is best for me?

Modern-day yoga has added many innovations to the original practice that originated in 2700 BC. Today, it is focused on the physical practice of assuming specific postures while focusing on breathing. Most of these practices involve transitioning from one position to another in a predetermined sequence. Choosing the right type can be an overwhelming decision as tens of different types of practices exist nowadays that varies in the level of difficulty and the benefits they carry.

Although listing all name might not be possible, the following are the few types that are commonly practiced.

Ashtanga Yoga

This is a demanding practice involving sequential movements that are linked with breathing. It is a dynamic form of exercise that requires athletic strength to perform. Although it is focused on physical exertion, it can also bring mental clarity and promotes inner peace.

Ayurveda Yoga

It is a tool of ancient wisdom aimed at bringing emotional and physical healing and is a viable choice of yoga for beginners. Ayurveda is a diverse type of practice that involves different poses, breathing techniques, mantras, meditation, chanting, and cleansing techniques to enhance physical and mental well-being. Apart from these practices, it also utilizes oil massages and herbal prescriptions.

Bikram Yoga

It is a type of hot yoga that is performed in a heated room. The heat helps relax muscles, and the profuse sweating provides an excellent way of detoxifying your body. It is a physically demanding practice that consists of a series of 26 poses and begins and ends with deep breathing exercises.

Corporate Yoga

It aims to enhance productivity and happiness levels of corporate workers by helping them manage their stress effectively and find inner calm amid the stressful corporate field. It promotes relaxation, fitness, and self-confidence and makes employees feel more energetic and empowered. You can learn it in the form of workshops, seminars, classes, or retreats.

Hatha Yoga

Hatha is an umbrella term used for teaching different poses. It helps build strength and flexibility by changing your postures slowly while keeping your mind free of useless thoughts. Initially focused on only physical posture, this type now consists of a few poses that are linked with deep breaths.

Iyengar Yoga

This practice is another desirable choice of yoga for beginners. It helps build strength, flexibility, and endurance with the help of specific poses and breathing techniques. The instructors utilize props and supports to help an individual reach their full potential and extension by providing smooth transitions from one pose to the other.

Kundalini Yoga

This is used to awaken the body’s energy and enhance consciousness. Consisting of diverse postures, breathing, chanting mantras, and meditation, this technique is a way of releasing pent-up energy in our bodies. It is a powerful type, and you should get the help of an experienced guide to start practicing it.

Pregnancy Yoga

This practice focuses on gentle stretching along with gentle poses and deep breathing. Practicing it during pregnancy can help women be more flexible, stay fit, improve their muscle strength, and help them better manage their stress. It is also believed to relieve pregnancy-related discomforts like morning sickness, nausea, vomiting, and low back pain.

Vinyasa Yoga

Otherwise known as “Viniyoga2, this is another suitable yoga for beginners. The focus is placed on breathing while you assume different positions. These positions gently places a stretch on the spine according to the tolerance level of each individual. It involves more flexible approach and does not strictly follow a sequence.

Yoga

This is a practice that brings perfect harmony between mind and body by combining individual consciousness with universal consciousness. It is a parent term that has diverse schools of thought based on different principles, but the main goal behind this practice is to be free from all suffering. It is comprised of certain postures, deep breathing techniques, concentration, and sometimes chanting and singing.

Conclusion

Looking at the diversity of practices and the far-reaching benefits they carry, yoga is not considered a mere practice. You can think of it as a way of life. Several studies have proven the health and wellness benefits of different practices. It has helped millions of people for thousands of years to be free from their stress and worries and be more connected with nature.

It is a way of living your life to the fullest while enjoying its every moment. Performing it regularly and training your breathing while focusing on letting go of your day-to-day stresses can be an excellent way of freeing your mind. In addition, it can also bring positive changes within the human body that keep diseases at the bay.

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