There are plenty of asanas and yoga routines to detox your body and mind from within, and get a relaxing therapy of deep cleansing through inner healing.  

Accumulated stress, the strain on your nervous system due to daily hectic activities, blocked energy chakras, and many more such toxic things can make you sick from within. All these bad energies residing inside you restrains you from living life to its fullest. The toxicities in the body make your skin look dull, lead to weight gain, cut down your energy & enthusiasm, make you stress a lot, bother your emotional intelligence, and hinder your progress as an individual. 

A healthy body leads to a healthy mind, a healthy mind configures a positive attitude, a positive attitude gives a sense of confidence, calmness, and ultimate salvation. All these great things can be achieved when your body, vital organs, the inner system is free from the toxins. Explore these yoga routines to detox, and get ready for deep cleaning of your mind, body, and soul. 

1. Pavanmuktasana

This is one of the important yoga routines to naturally clean your system. It makes sure the health of your gut is in good condition. This yoga pose is a powerful asana that can heal gastrointestinal problems. By stimulating the movement of the bowels, it can get rid of waste materials from the body. This yoga practice boosts metabolism along with relieving constipation, indigestion, acidity, and removing belly fat. 

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2. Dhanurasana

Dhanurasana or bow pose can stimulate your reproductive organs and work as a fatigue buster and stress reliever. The asana can also tone your leg and arm muscles. It activates your energy chakras. It can also enhance abdominal and spinal flexibility as well as improve their strength and shape. 

yoga routine from shwet yoga classes in thane west

3. Ustrasana

Ustrasana or camel pose helps to remove the toxins from the circulatory system and lymphatic systems. Opens up the chest and induces deep breathing which flushes out the toxins from the lungs. The yoga routine increases the blood flow to the face giving a healthy glow. It also aids in strengthening the digestive system, a primary source for toxin removal. 

yoga routine from shwet yoga classes in thane west

4. Ardha matsyendrasana

Twisting poses are commonly correlated with detoxing. Any form of compression and gentle twist and turns to the torso gently aids in flushing out the toxins from the digestive system. The more it strengthens the digestive system, the easier it becomes to move out the waste and toxins through the intestines. It is also very beneficial to unblock the energy through hip flexors. 

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5. Anulom Vilom

This yoga practice cleanses the nerves of a practitioner. With the right thumb, close the right nostril & breathe in through the left. Then close the right nostril with the ring finger & breathe out through the right. Breathe in again from the right nostril & breathe out from the left. This completes one round of Anulom Vilom. This yoga routine not only improves our breathing pattern & lung capacity but also brings calmness to the mind & heartbeats in rhythm. 

yoga routine from shwet yoga classes in thane west

6. Kapalbhati

Often when we inhale or simply breathe normally, there is not a complete exchange of air in the lungs. This leads to the suspension of stale air at the bottom of the lungs. Kapalbhati is the best cleaning process to fully exchange the air throughout the lungs. Successive, rapid, and forceful exhalation of air totally cleanses the toxins from the lungs and increases the oxygen supply in the body. This gives mild exercise to the lungs and thus increases the capacity of the lungs.   

yoga routine from shwet yoga classes in thane west

7. Bhastrika Pranayama

Bhastrika pranayama refreshes your physical and mental wellbeing. It improves blood circulation and increases blood and oxygen supply to the brain. It gives a powerful boost to the respiratory system and creates a favorable respiratory tract. This pranayama is known to be a mind-body energizer. It gives mild exercise to the lungs, detoxifies them, and cures a cold & flu. It is very beneficial in treating lung fibrosis.  

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This purpose of these cleansing yoga routine is to remove the toxins or impurities in our bodies. Yoga asanas can be practiced effectively if the body is pure; henceforth cleansing the impurities of the mind too. Consult a yoga expert before attempting cleansing kriyas.

Yoga has gained immense popularity in recent years, all for good reasons. It offers a wide range of benefits for both the body and mind, from improved flexibility and strength to reduced stress and anxiety. However, with its growing popularity, there have also been a lot of myths and misconceptions surrounding yoga that need to be addressed. In this blog post, we will be discussing some of the most common myths about yoga that you should stop believing.

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Myth 1: Yoga is women centric

One of the most persistent myths about yoga is that it is only for women. This is a stereotype that has been around for a long time and is simply not true. Yoga is a practice that is open to anyone and everyone, regardless of gender, age, or fitness level. In fact, many men have found that yoga has helped them to improve their strength, flexibility, and overall physical fitness.

Myth 2: Its too easy to show any significant result

Another common misconception about yoga is that it is an easy practice. While yoga may seem simple and easy to do, it can actually be quite challenging, especially for beginners. The physical practice of yoga requires a lot of focus, balance, and control, and the mental practice requires a lot of patience and determination. It is important to remember that yoga is a practice and it takes time and effort to improve. Here is complete yoga guidance for beginners

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Myth 3: Yoga is not a workout

Many people believe that yoga is not a workout, but this is not true. Yoga can be a very effective form of exercise, and it can be just as challenging as any other workout. Yoga poses, or asanas, require a lot of strength and control, and the practice can be quite intense, especially when done at a faster pace. In addition, yoga also helps to improve cardiovascular health and can aid in weight loss.

Myth 4: Yoga is only for the flexible

Another common misconception about yoga is that it is only for people who are already flexible. This is not true. Yoga is a practice that is open to everyone, regardless of flexibility. In fact, many people who practice yoga do so to improve their flexibility. Yoga poses can be modified to suit any level of flexibility, and the practice can help to improve flexibility over time.

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Myth 5: Yoga is only for the spiritual

Many people believe that yoga is only for those who are interested in spirituality or religion. While yoga does have its roots in ancient spiritual practices, it is not necessary to be spiritual or religious to practice yoga. Yoga is a practice that can be enjoyed by anyone, regardless of their beliefs. It is a physical and mental practice that can benefit anyone who is willing to give it a try.

Myth 6: Yoga is only for people who are calm and peaceful

Many people believe that yoga is only for people who are calm and peaceful. This belief is rooted in the fact that yoga is often associated with meditation and relaxation. However, yoga is not just for people who are calm and peaceful. Yoga can help you find inner peace, but it can also help you find your inner strength and power. Yoga can be used as a form of therapy for people who struggle with anxiety and depression.

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In conclusion, yoga is a practice that has been around for thousands of years and has proven to be beneficial for both the body and mind. However, there are many misconceptions surrounding yoga that need to be addressed. Yoga is a practice that is open to anyone and everyone, regardless of gender, age, or fitness level. It can be challenging and intense, and it can help to improve flexibility and overall physical fitness. Yoga is not only for the spiritual or flexible, but for anyone who wants to improve their overall well-being. Remember, yoga is a practice and it takes time and effort to improve. So, stop believing in these myths and give yoga a try, you might be surprised by the benefits it can bring to your life. Contact us for more information.

Almost two-thirds of the world population is suffering from cardiovascular problems such as hypertension. Also known as high blood pressure, hypertension develops over the course of several years without any significant symptoms. Due to the lack of symptoms patients are not able to take precise action in its nascent stage. It is one of the lifestyle disorders which ultimately damage your cardiovascular health, eyes, heart, brain, and kidneys.  

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Stress and irregular life habits are the main reasons to blame for the occurrence of hypertension. Ancient practices of yoga asanas, meditation, pranayama help us to manage stress in a constructive manner and aids in leading a disciplined lifestyle. Invest in a regular practice of yoga asanas to get rid of unnecessary stress and get your fluctuating blood pressure under control. 

Here is the list of top 7 yoga asanas to prevent high blood pressure and lead a healthy, stress-free life. Ensure to practice these yoga asanas consistently at a fixed time of the day, preferably with an empty stomach. 

1) Balasana 

Also called as shishuasana / child pose. It is one of the yoga asanas which gives a relaxing posture. It gives relief from the various factors contributing to the increased blood pressure. It is helpful in relieving stress and fatigue. It is also beneficial in improving blood circulation. It also helps to relax the abdominal and lower back muscles. 

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2) Badhhakonasana 

This yoga posture is also known as the butterfly pose or bound angle pose. It stretches the muscles of your inner thighs, hips, and knees. It increases your flexibility and relaxes the whole body. According to Iyengar, this yoga posture is a blessing for all due to its therapeutic effects on the health of various internal organs. It opens the hip muscles and increases the blood flow to the abdomen, liver, kidneys. 

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3) Paschimottanasana 

This seated forward bending pose calms the mind and helps relieve stress and mild depression. This asana is good for the nervous system and improves memory. It significantly reduces negative emotions like anger and irritability and energizes the whole body. It cures headaches and stomach pain. As it provides a good stretch to hips, legs, and hamstring it provides relaxation to working professionals and students who need to sit for long hours, thus reducing the strain on the heart and chest muscles. 

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4) Ardha halasana 

This yoga asana is also known as half-plough pose. It reduces belly fat and strengthens core muscles. It gives relief from constipation thus reducing pressure on the heart and reducing chest pain. It improves blood circulation and strengthens thigh and calf muscles. Sarvangasana is not recommended for high blood pressure patients, so this intermediate pose can be performed as an alternative, still, you are advised to seek an expert yoga trainer beforehand and must consult your medical practitioner before performing this pose. 

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5) Ardha Mastyendrasana

Also called a sitting half spinal twist, this yoga posture is extremely beneficial in relieving breathing difficulties, stress and, tension. The twisting it provides to the upper body enhances the functioning of lung muscles and induces deep breathing. This ensures better circulation of oxygen in the lung cavity. It also removes stiffness from vertebrae, aids in lowering back pain.  

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6) Setu bandhasana 

Popularly known as bridge pose, it has a calming effect on the central nervous system. It improves blood circulation in the whole body. It releases the tension in the lower abdomen and strengthens the hip muscles. This asana improves blood circulation through arteries and gives rest to the heart making it healthy and blockage-free. Lastly, it is remedial for migraines, headaches, stiff neck, and insomnia. 

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7) Vajrasana 

It is a kneeling yoga asana most generically associates with metabolism. It relieves and prevents constipation. It is also known for strengthening the pelvic muscles. The best part is, this pose can be done after lunch or dinner. It increases the blood flow to the lower abdomen and helps in lowering hypertension. 

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Apart from these 7 yoga asanas various pranayama techniques or breathing exercises can be performed to lower blood pressure. Bhastrika pranayama, Kapalbhati, Bhramari pranayama, Nadi shuddhi kriya are various pranayamas and shuddhi kriyas that are highly beneficial to improve the heart and lung condition and keep the blood pressure always under control. Inversion postures where the head is below the heart are not recommended for people suffering from hypertension. So, inverting yoga asanas like Shirsasana, Sarvangasana, Adho mukh vrikshasana, viparit karani are not for the person having high blood pressure conditions.

Always perform the yoga asanas under the observation of a trained qualified yoga teacher and only after consulting any medical professional.  

Countless yoga adopters adore how yoga practice has transformed their lives. Inspiring from the golden benefits yoga provides you had started practicing it, but have you ever wondered why it is not working for you in the same manner as it is for others? Then this article is for you! There is a huge possibility that you are doing some things wrong.

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It may be possible that you have enrolled in the best yoga classes or studio, followed the instructions as asked, inhale and exhale at the right time, still yoga doesn’t seem to be doing its magic. But before you give up, you should consider some points which you may are doing wrong making you unable to enjoy the benefits of yoga. You are not the only one who is not finding yoga beneficial, our experts believe there could be following prime reasons why yoga doesn’t work for some people. Let us find out them!

You are not consistent

Sporadic practice is not enough, you need to practice, practice, practice, and repeat. This allows you to enjoy and learn without struggling with the technique. The impact and stamina for yoga builds over a time, don’t expect an instant result. It takes lot of time to master any pose and it gets better with each new session. Consistence and regularity are the key.

Hours off the mat are equally important

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Yoga is a way of life. What you do in your day-to-day life apart from the yoga time also counts and are equally important to get its full benefits. If you don’t lead a wholesome life with right approach towards the challenges you face, yoga won’t help you at a deeper level. If you are trying to lose weight with the help of yoga but not paying attention to your eating habits, leading lethargic life then it may be possible that results will be very slow. Similarly, if you want a glowing skin then you must also include the proper sleeping regime. You must push yourself for certain things. If you want to feel confident then you should at least start by facing the situations.

Not eliminating the root cause of the issue

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Research claims that the yoga practitioners benefit in heart disease, obesity and other ailments. You may be having certain health issues or body pains which is why you opted for yoga. But according to ayurveda, to get rid of the problem completely, you must first eliminate the factor contributing to the disease, known as Nidan Parivarjan. Yoga is a wholesome process and not a shortcut. Only, practicing yoga not focusing on the root cause will help you to manage the disease very well but can’t be helpful getting rid of it completely.

Not choosing the right style

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All yoga styles are different same as all yoga teachers and their method of teaching is different. A expert and experienced yoga teacher can guide you well which style is most suitable for you. Choosing a perfect yoga style is like choosing the perfect cloth fitting or shoe size for you. You need to be mindful while choosing your yoga style so that it can be suitable for your body structure, your endurance capacity, your health conditions, and your body type. You can transit from one style to another after achieving certain level in the other style.

Not considering the seasons

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Some people have sensitive body and skin types. One must keep the changing the seasons in mind while choosing the style of yoga or the indoor or outdoor practices. If needed one must modify the styles, session timings, durations, and surroundings as per the changing seasons. Like our experts suggest that one must increase the practice of kapalbhati, bhastrika, surya namskara during the winter time as they are good for generating the body heat. While pranayamas like shitai or Chandra namaskara prove more beneficial during summer season. Similarly, if one has more body heat they should not opt for hot yoga.

Not resting enough

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Overdoing is also a common mistake most practitioners do. Not giving your body enough time to recover or pushing your limits beyond the limits to gain instant results and injuring the muscles in the process is most dangerous thing. Exhausting the whole energy and getting the tiredness feeling instead of feeling energized is the final result which may lead to giving up your practice. Don’t forget rest is the most essential element for body to heal itself. A proper rest puts the nervous system at ease so that body can reboot its energy and you feel reenergized.

Wishing everyone a very happy new year and what can be a better new year resolution than starting your yoga practice for healthier tomorrow. Another year is starting with giving us hints towards how health is the most important thing one can have in life, how being healthy is the need of the time. And what can be better than yoga to achieve that treasure of a balanced lifestyle, free from any worries and stress about mind, body health? 

Joining yoga classes suggests a program for restoring a person to good health through impeccable benefits of yoga asanas, pranayama kriyas, meditative practices, and mudras. 

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Why yoga?

Yoga is fundamentally considered as a preventative or curative approach for an ailment or malfunctioning system. But the healing properties of yoga transcend beyond only prevention and curation. A major part of yoga practitioners begins their practice as a remedial measure to some sort of physical or psychological problems they are facing or some health-conscious ones adopt the style for preventative purposes. But YOGA is – “Omnipotent, Omniscient, and Omnipresent”. One must constantly pursue the higher upliftment of yogic practice to go beyond the concept of prevention and curation and attain rehabilitation– a new restored and rejuvenated life! 

Yoga was always considered an enlightening path for attaining spiritual upliftment. But with its widespread acceptance into mainstream healing and restoring therapy, the scenario is changing rapidly. Yoga is now not confined to the particular section of the societal strata containing the monks, people living a holistic life, or pursuing a non-materialistic approach. It is now an integral part of every common individual’s daily fitness regime. 

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How yoga can change your life?

Yoga therapy, or more precisely ‘YOG CHIKITSA’, is the complete package of specific asanas, pranayama, relaxation & meditation techniques, and stretching exercises along with dietary advice and yogic counseling that actually cures the root cause of the ailment instead of just temporary relief from the symptoms. This is the reason yoga is considered the perfect way for naturally healing the complete body internally. 

In recent times researchers and medical practitioners are doing numerous studies on the therapeutic potential of yoga as complementary medicine for various diseases. Yoga is a widely recognized practice for relieving stress, anxiety, and negativity; improving overall health and fitness, building healthy, immunized health, and internal system. The practice of yoga is simple and inexpensive making it the most cost-efficient measure to be adopted by most patients for various ailments without any complications. 

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Studies show that the regular practice of yoga significantly helps to reduce weight, maintain the BMI, reduction in cholesterol index, boost cardiovascular health, treat hormonal imbalance. 

Benefits of joining yoga classes

Learn from experts

You can perform yoga asanas at home with the knowledge you gain through books, YouTube video tutorials, newspaper articles, or reading it on the internet. But it is not always possible that you understand fully what the author is trying to convey. There are chances that you may perceive the information in the wrong way. Video tutorials are quite helpful but when you have any doubt you have no one to ask or discuss it with. That is the reason many people prefer to join classes to be fully assured that what they are doing is correct. They can seek help from the yoga teacher when in any kind of doubt.   

Techniques and dedicated schedule

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Expert yoga teachers from yoga classes can only tell you how to perform yoga asanas with the right breathing sequences. This is one of the most common and important reasons for joining the yoga classes as per our students (at Shwet Yoga Classes in Thane). 

Though yoga is self-disciplinary you teach to your mind, body, and soul, there arise situations when you skip your daily routine of practicing yoga. But when you join a class you hardly miss out on a session. So, it makes your practice consistent. Regularity in timing too can be achieved easily when you join the one.   

Incorporate the modifications

Certain yoga poses are difficult to achieve at the beginning stage. And it is our tendency to give up on a yoga pose when we don’t find any improvement even after trying for a long time. Many teachers from yoga classes similar to our Shwet Yoga Classes in Thane, show you the modifications for such difficult poses so your body can adapt slowly and finally achieve the perfect pose. Also, there are props available to make the task easier and achievable. When you join the yoga classes you don’t need to invest further in yoga props.   

Happy new year from shwet yoga classes in thane west

If you want to make a new year resolution that can change your life with everlasting rewards then join your nearby yoga classes as soon as possible or if you are looking to join yoga classes in thane west then click here to check out our institute. 

Healthy lungs are vital for a healthy, disease-free life. Lungs are an essential part of the respiratory system. With yoga, we can easily and effectively rectify the problems & disorders associated with the lungs and breathing and can improve our respiratory system. 

Daily practice of yoga can strengthen the chest muscles, enhance lung capacity and increase oxygen intake. Yoga helps in keeping your lungs healthy and strong. Increased breathing capacity and oxygen intake revitalize the internal organs especially the respiratory and nervous system, thus improving immunity and leading to a long, healthy life. Pranayama and other yogic kriyas along with the yoga poses activates the air-cells of the lungs and boosts lung capacity. 

Improve your lung health with yoga

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Many yoga practices integrate classical pranayama breathing routines and simple body movements to enhance the health of the lungs, increase breathing capacity, and improve general respiratory health. Our breath is our most loyal companion who is with us from the moment we are born till the last moment when we die. Still, many of us tend to ignore the health of our lungs. Pollution, allergies, smoking, the dust has already affected our lungs badly.  

Lung capacity is the measure of the volume of air our lungs can take in during inhalation and exhalation. This capacity naturally declines slowly typically after the mid-20s. Environmental factors, diseases, chronic obstructive pulmonary disease (COPD), obesity makes the matter worst by speeding up the process of reduction in lung capacity. Decreased breathing rate leads to low percentage of oxygen level in the body, shortness of breath, increased heart and pulse rate, and decreased life-span. Thankfully there are yoga practices available to keep our lungs healthy! 

Perform these 7 wonderful yoga practices that are highly effective in strengthening the chest muscles that improve the health of and functioning of the respiratory system. 

Fish pose

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It is also called the Matsyasana, which advances the elements of the thyroid, pineal, and pituitary organs and standardizes the hormones.  This yoga practice helps to balance and distribute the oxygen through enhanced blood circulation and stretches the lungs thus stimulates deep breathing. As this pose encourages deep breathing it gives relief from respiratory ailments. This asana gives a decent stretch to the muscles of the throat which makes it one of the useful activities to dispose of thyroid dysfunction.  

Sun salutation

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Sun salutation enhances the overall health especially the health of inner organs. Thus, it significantly improves the immunity system. The emphasis is given on the breath while performing each sequence. It opens up the chest, enhances lung capacity, and strengthens the respiratory system.   

Bow pose

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Also known as – Dhanurasana, it is an incredible back-bowing yoga practice for expanding and increasing spinal strength and adaptability. It stimulates the internal organs. This posture stretches the chest and strengthens the lungs, making it a very beneficial posture for those with asthma and respiratory issues. The chest is expanded during its practice and so it opens up and stimulates the chest muscles. 

Revolved triangle pose

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It is quite difficult to perform correctly, in such cases some modifications are generally made by the yoga trainers to accommodate it in the yoga regime. It allows easy passage of air to the lungs and helps to open and expand the chest cavity. The body twisting massages the internal organs which leads to the removal of any toxins from the body ensuring the proper functioning of organs.  

Bhastrika Paranayama

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It gives mild exercise to the lungs. It gives a powerful boost to the respiratory system and creates a favorable respiratory tract. This pranayama is known to be a mind-body energizer. It detoxifies the lungs and cures a cold and flu. It is very beneficial in treating lung fibrosis.  

Kapalbhati Kriya

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Often when we inhale or simply breathe normally, there is not a complete exchange of air in the lungs. This leads to the suspension of stale air at the bottom of the lungs. Kapalbhati is the best cleaning process to fully exchange the air throughout the lungs. Successive, rapid, and forceful exhalation of air totally cleanses the toxins from the lungs and increases the oxygen supply in the body. This gives a mild exercise to the lungs and thus increases the capacity of the lungs. 

“By incorporating yoga into our routines, we can significantly strengthen our body’s ability to combat sickness.” When it comes to boosting your immunity, yoga proves to be a brilliant way. Studies show that numerous infectious bacteria and microscopic viruses quietly reside inside us until something inside the body’s interior condition gets unbalanced. At that point they rally without hesitation and attack our immune system, making us seek. Beat the cold and flu symptoms along with many other diseases by boosting up your immunity with detoxifying and body balancing yoga poses.

Yoga practices are best to improve your overall immunity

Asana practice gives a delicate, natural method for supporting the immune system on an everyday premise—, regardless of how busy your daily life may be. Yoga assists with lowering stress on hormones that deal with the immune system, while additionally moulding the lungs and respiratory tract, in a way to remove the toxins from the body, and bringing oxygenated blood to the different organs to guarantee their ideal capacity. Unlike the other exercise regimes, that only focus on only certain aspects and parts of your body, yoga deals with your whole body and mind.

So how can one start an immunity-boosting yoga program? Have confidence that whatever your present yoga practice involves, it already powers up your immunity and disease resistance power. The powerful resistance power you have already build is helpful for you to fight the infections and diseases, but if you want to be extra cautious and go further closer to a healthier life, consider modified forms of forward bends, backbends, and body twisting asanas that would all be able to help out in supporting and reinforcing the immune system. Practice these all yoga asanas to be better prepared for any kind of disease. Even if you get infected and fall ill, these particular yoga asanas will help you to fight it out and recover at a fast pace.

Breathing exercises such as Pranayama

Most of the diseases that firstly attack your immune system show the systems such as cold, cough and fever. So, yoga together with pranayama practice is the most crucial remedy to overcome bacterial and viral infectious conditions. Pranayama mainly focuses on strengthening your respiratory system and improving your overall breathing organ’s health. Regular pranayama techniques especially give a powerful boost to your lung health and respiratory tract. The oxygen-rich blood circulates to every part of the body in the process, reinvigorating your complete internal system.

Mindful meditation

Daily meditation even for just 20 minutes is very helpful to detoxify the body and lowering the harmful hormones and increasing the good ones. The different techniques of meditation can be practiced according to their specific purpose. Check out the different meditation techniques here.

Asanas and Poses

Bhujangasana

This posture is profoundly remedial for the nervous system and is awesome for combatting stress and depression. It is a simple posture to go into, you will love this one for the days that you feel to be emotionally overpowering. It’s viewed as a restorative yin act—which means it doesn’t require a lot from the body, and it’s wonderful to do it in the morning as it empowers and stimulates the mind. The stretch additionally emphasizes the lower abdomen and reduces stomach pain.

Parivrutta utkatasana

Parivrtta Utkatasana signifies the Sanskrit interpretation of power and intensity. An extraordinary method to reinforce and extend the leg muscles, this difficult stance likewise protracts and improves mobility in the spine. Rehearsing Parivrutta Utkatasana will give a sentiment of groundedness in the lower half of the body and opens up the chest area.

Twisting yoga poses are incredible for the general goodness of the body. Revolved chair pose ie Parivrutta Utkatasana, specifically, offers considerably more profound improved kidneys and stomach related organs, bringing about an internal detox. This stance is additionally fantastic for extending the breath.

Setu bandhasana

This yoga posture to support the immune system focuses on your thymus and invigorates it; which thusly improves your body’s instrument to battle diseases. It can likewise improve your blood flow and fortify the lungs.

It stretches the hips, groin, chest and shoulder regions. Alongside that, it extends the spine, opening it up. Rehearsing this asana or yoga pose discharges the strain from the lower back part.

Prasarit Padottanasana

Prasarita Padottanasana and its varieties are commonly done together and frame some portion of the Ashtanga Yoga Primary Series. In Ashtanga Yoga, this is done in a stream to improve strength, balance, and adaptability. It is an extraordinary practice to improve the strength and flexibility of the whole spinal segment alongside its nerves. Being a semi-reversed posture, it assists with expanding the lungs. Assists with expanding the scope of movement of the various joints in the body. Lift digestion. Mitigates the issues like a sleeping disorder just as uneasiness.

Do you always have an aching mid-back? Do you find hinderance in doing the daily work due to mid-back pain? Certain yoga poses stretching and strengthening the mid-back can ease the pain and stiffness while additionally boosting the upper body flexibility.

Middle back pain is very common for people of all age groups. The stiffness and discomfort due to the pain has a negative impact on your performance in the daily work and tasks, which can disrupt your regular body movements such as sitting for long hours, bending, twisting, etc. Mid-back pain can be caused by many reasons such as prolonged sitting work, incorrect body postures, certain medical conditions or injuries, and many more.

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Fortunately, there are so many yoga poses and postures that can help you alleviate your condition. They are easy to perform and can be done anywhere without any special equipment required.

Effective yoga poses for middle back pain

The following given yoga poses not only relieves the back pain but also corrects your posture, loosen stiff muscles, increases the flexibility of spine, and enhances overall mobility.

Cobra pose

This gentle backbend stretch strengthens your back, chest, shoulders, and abdomen. Practicing this asana may soothe the pain caused by sciatica. It also helps to reduce the stress and fatigue that is accompanied by back pain. It is one of the best yoga poses for middle back pain. If you have severe pain or discomfort though, don’t go very far in stretching the backward, avoid pushing your limits.

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Bridge pose

This pose is known to calm the central nervous system. It strengthens the spine and reduces the strain on the neck thus reducing the overall back pain. Additionally, it corrects posture while sitting and standing.This asana improves blood circulation through arteries and gives rest to heart making it healthy and blockage free. Lastly, it is remedial for migraines, headaches, stiff spine & neck, and insomnia.

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Seated Spinal twist

Seated spinal twisting poses like, Ardha Mastyendrasana energizes the spine, twisting and wringling out all the stiffness from your back. It relives the upper and middle back pain, stretching the shoulders, hips and the neck. It also removes the pain due to sciatica. It also works on improving the misalignment in the spine, and corrects sagged back.

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Cat pose

Cat pose tops the list of beneficial asanas for back pain. It is highly recommended by the physiotherapists also. This is a multipurpose asana that helps to strengthen multiple parts of your back including the spine, rhomboid, and trapezius. It is helpful to loosen the stiff muscles in the upper & middle back region. This one asana is especially recommended for all types of backaches like slip disc, cervical spondylosis, sciatica, or stiff back. It releases the prolonged stress your spine faces due to the habitual lifestyle problems.

yoga poses for middle back shwet yoga classes in thane west

Downward facing dog pose

Downward facing dog rejuvenates and energizes your body, lessening the stress and mild depression. This asana lengthens and strengthens the spine giving relief from the painful back. It is a full-body workout stretch that improves the health of spine, hamstring, calves, middle & lower back, shoulders, and core. The pose is also known to be beneficial in treating osteoporosis and menopause symptoms.

yoga poses for middle back shwet yoga classes in thane west

Puppy pose

Puppy pose is the best alternative for the people who find it difficult to perform the downward facing dog pose because of pressure on shoulders and wrists. It is also one of the most effective yoga pose for middle back pain, as entire spinal muscles are involved and releases the tension from shoulders too.

yoga poses for middle back shwet yoga classes in thane west
Woman is doing puppy dog pose in yoga.

Bottom line

Although studies and research has proved the benefits of yoga and physical exercise as an ideal way to treat the lower middle back pain condition, it may not be suitable for everyone. Consult your doctor before starting the practice to evaluate the possible risks. Always take guidance from the expert yoga instructors or teachers, and avoid stretching the poses beyond your limits, as it can damage or tear the muscles leading to an injury.

Yoga isn’t about touching your toes or twisting your body to 180 degrees. It’s an easy process of uniting with yourself – using your breath, body, and mind. And it’s easy and effortless. 

So, never mind if you are not flexible or stretchable enough or venturing into yoga at the age of 40, otherwise, you have secret love handles that are stressing you out – then it’s time to just ignore all those myths before beginning your yoga practice! the sole one watching you is yourself – so just relax. The yoga journey is going to much joy and relaxation to you! 

Once you get on your yoga mat you can’t lie to yourself. It is the mirror of your true reflections. Being a yoga beginner isn’t easy, you can’t hold the pose, can’t even out the breath, don’t fit in the posture, unable to calm the mind. But after a few beginner yoga classes or sessions, your body tends to give in, and slowly you transit into the yoga practitioner smoothly transiting between the poses. 

Here are top 7 yoga poses which is are highly popular among the beginners-

1. Tadasana

It is a foundational pose for many yoga poses. You can often do it during transitioning from one pose to another, but you can also do it in a stand-alone way. It is simple in method and difficulty level is easy.  

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It helps to correct the posture and improve the balance. Increases the flexibility of ankles and joints. It tones the hips and abdomen, helps you gain control over your muscle movements.  

2. Trikonasana

It is a beginner level foundational yoga pose across almost every style of the yoga. You will definitely come across this basic yoga pose in any yoga studio teaching yoga for beginners. You can perform the multiple variations of it with the use of yoga props such as ropes, tables, blankets, etc for a more relaxing pose.  

This pose increases the blood supply around the lower spine maintaining its proper function. It improves the balance maintaining stability in your torso and legs while you rotate your spine. The asana relieves back pain, invigorates the abdominal muscles, and strengthens the hips. 

3. Adho mukh Shwanasana

It is one of the poses of highly beneficial sun salutation. It can be challenging yoga for beginners in the starting, but over time as one advances in a yoga practice, this becomes the favorite rest or transition pose between other strenuous poses. 

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It is a full-body workout stretch that improves the health of the spine, hamstring, calves, lower back, shoulders, and core. The pose is also known to be beneficial in treating osteoporosis and menopause symptoms.  

4. Veerbhadrasana

It should be practiced under the supervision of experts from yoga for beginners’ classes or studios until you achieve the required flexibility. The pose is excellent for overall vitality and strengthening of the full body. It is a great pose for balancing and stability which stretches the hips, joints, back, and shoulders. It benefits the intestine, abdomen, chest, and liver. 

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5. Phalakasana

Phalakasana or plank pose is a transitional pose which forms the base for the other yoga asana pose. As suggested in the name it is the asana in which your body is held like a plank. It creates pressure on your core and shoulder muscles. The intense workout generates body heat thus burning the fat. It also helps to strengthen the abdominal muscles, boost metabolism, improves posture, and keeps the spine aligned and healthy. 

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6. Bhujangasana

It is a beginner backbend yoga pose that prepares you for deeper back bending exercises. It is an essential pose in the san salutation and can be an alternative to the ardha mukha svanasana. It is known for its ability to increase the flexibility of the spine. It opens the shoulders and chest thus increasing the lungs’ capacity and is therapeutic in asthma. 

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7. Balasana

Balasana, also known as the child Pose, is, considered one of the most effective poses for people with sleep-related issues. The calmness and stability provided by this asana translate into sleep very quickly. 

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It  stimulates the Anahata chakra because it stretches the spine as you go down on your chest and stomach. this is often why the asana relaxes both your body and your mind, releasing all the dissipated energy. 

Even if you prefer practicing vinyasa or Iyengar form of yoga over the hot sweaty power yoga, eventually your yoga mat gets dirty, accumulates bacteria, and starts to smell. Yoga mats, and other equipment like straps, blocks look pretty tough and are made from very durable material but cleaning it in the wrong way or with wrong cleansers can be damaging, making them deteriorate quickly. So, to make sure they last longer and to keep them clean, germ free, this article will be helpful to you.

Can yoga mats be cleaned?

Yoga mats, straps, blocks at shwet yoga classes in thane west

Yoga mats are made up of different different materials. There of plenty of variations and ranges available in the market depending on the user’s requirement and affordability. It also depends on the fact where the yoga mat or props are going to be used – indoor or outdoor. It is always best to look for the user manual or cleaning instructions provided by the manufacturing company for the correct way of cleaning them. If there are no instructions available then you can follow the methods given in this article which are safest, ensuring the undamaged cleaning of dirt and germs.

How to know its time to clean your yoga mats and props?

Through many inverting poses and asanas your yoga mat starts to accumulate dirt, sweat, oil, and other types of debris. It may also start giving out some funky smell thanks to the sweat and bacteria. Once you start observing such dirt accumulation and smell, its high time to clean it. But it is always best to clean it at least once a week, or two times a week if you sweat a lot during the practice. Yoga mats, blocks, straps are supposed to be tacky to assist in proper grip, make sure you don’t mess up it’s sticky finish while scrubbing and cleaning.

Cleaning methods for yoga mats and equipment

Yoga mats, straps, blocks at shwet yoga classes in thane west

You can always go for a handwashing a yoga mat, blocks and straps. But how to do it?

  • Take some warm water and mix few drops of mild dish washer soap into it.
  • Take a cleaning cloth and dip it into the mixture. Wipe the yoga mat and equipment from each sides with this cloth to get rid of the stains, or dirt. Don’t use the scrubber or brushes as it can damage the fabric or upper layer.
  • After that you can rinse it with warm water and leave it to air dry for at least an hour. Don’t directly put them in the sun as this can be damaging to for the material.
  • After it is dry, spray the sanitizers especially designed for the yoga mats. You can wait till the spray air dries or soak into the minutes in few minutes to kill all the germs and bacteria.

What to do when you are not deep cleaning?

If it is not possible for you to deep clean the yoga mat and other equipment frequently due to busy schedule, then you can have in between cleanups on other days. This can be followed every day to make sure no bacteria or germs get accumulated. After every use, spray your mat and other stuff with mat cleaning and sanitizing spray. This will prevent them from smelling bad, and prevent spreading the germs it picked up from the home, garden or yoga studio floor.

There are many options available in the market but you can make your spray by yourself too. These includes cleansing agents like lemon juice, vinegar, witch hazel. Mix it with cleansing essential oils to remove the smell and kill germs like eucalyptus, tea tree oil. Add few drops of aromatic essential oils such as lemon grass, lavender or mint to elevate your mood during and after the practice. Mix all these ingredient with the distilled water and store it into a spray bottle for 2-3 weeks.

Yoga mats, straps, blocks at shwet yoga classes in thane west

Summary

Cleaning the yoga mats and materials used in the practice makes up the important niyama to be followed in yoga practice. It also makes them durable and ensures healthy environment for the sessions. It is best to spray it with sanitizing solutions daily after the use and deep clean it every month (if not possible every week). Make sure to replace your yoga mat every twelve months as practicing on worn out mat can be dangerous leading to serious injuries.