Recent studies suggest that women nowadays are facing difficulty in conceiving due to various factors including stress, irregular monthly cycle, and hormonal distress. Can yoga treat infertility in women and increase their chances of conceiving? Are there any specific yoga postures that help females to attain complete womanhood? The answer is a big YES.  

Being a mother is an incredibly beautiful feeling and brings a never-experienced joy in a woman’s life. Sadly, the physical and psychological stress a woman faces in her day to day life takes a lot of toll on her body, resulting in difficulty in conceiving. According to statistics published by the World Health Organization (WHO), approximately 15% of the total couples in the world seek infertility treatment. And this percentage is increasing every year. That is the reason fertility yoga is gaining immense popularity these days. 

yoga postures for fertility at shwet yoga classes & courses in thane west

Stress and other physical factors not only affect female reproductive organs but also has the same amount of adverse effect on males also. There are many yoga postures mentioned in 5000-yrs old ancient Indian practice that stimulates the reproductive organs, balances the hormones, increases the sperm count, and improves the chances of parenthood in a couple. Yoga postures mentioned by fertility yoga experts, may not be a complete cure for infertility but it definitely reduces the stress level and makes you feel fitter than before. Studies have proven that the ones who incorporate fertility-boosting yoga postures in their treatment are more likely to conceive than the ones who don’t.  

What is fertility yoga? 

Fertility yoga involves a set of yoga postures that helps you to create an optimal health condition of your body especially in the uterus and pelvic tissues, providing a conducive environment for conceiving. These yoga postures help you to release the stress and clean the body toxins.  

yoga postures at shwet yoga classes & courses in thane west

Can yoga postures increase fertility? 

Specific yoga postures increase the blood flow to reproductive organs, thus strengthening and stimulating them. It can clear the blockages in the reproductive system which may be hindering your chances of getting pregnant. Incorporating yoga in your daily life may lower the stress and anxiety level, regulates body function, and supports sperm production. Regular practice of yoga naturally cures the ovary related issues and keeps the hormones in check. A healthier body responds better to the medicines used to induce pregnancy. 

Yoga postures boosting fertility and increasing chances of conceiving 

These yoga postures are perfect for you if you are stressed about getting pregnant lately. Try these asanas to fight infertility. 

1. Sarvangasana 

yoga postures sarvangasana- at shwet yoga classes & courses in thane west

Also known as the shoulder stand, this yoga posture treats thyroid dysfunction effectively. This inverted pose increases the blood flow to the head and relieves the stress. 

Thyroid dysfunction is one of the most common causes of problems in natural conceiving. Due to a lack of Thyroid-Stimulating-Hormone (TSH), many hormonal problems including infertility arise. As Sarvangasana directly targets the thyroid gland, it is one of the most effective poses to treat infertility.  

2. Setu Bandhasana 

yoga postures setu bandhasana- at shwet yoga classes & courses in thane west

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. Gives a great stimulating effect on your reproductive organs. It further boosts your chances of getting pregnant.  

3. Baddha Konasana 

yoga postures baddha konasana- at shwet yoga classes & courses in thane west

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. It is also recommended to pregnant ladies as it is highly beneficial in smoother and less painful delivery. Click here for more information about pregnancy yoga poses.

According to Iyengar, this yoga posture is a blessing to the women due to its therapeutic effects on the health of the ovaries and abdomen. It opens the hip muscles and increases the blood flow to the reproductive organs. 

4. Viparit Dandasana 

yoga postures viparit dandasana- at shwet yoga classes & courses in thane west

This is a complex exercise and advised to perform under your yoga trainer’s observation. It improves flexibility and opens up the chest, stimulates the adrenal, thyroid, pituitary, and pineal glands. This is the perfect remedy to treat depression. It is a must for a woman stressed with fertility issues. 

5. Balasana 

yoga postures balasana- at shwet yoga classes & courses in thane west

Balasana 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. 

6. Bhujangasana 

yoga postures bhujangasana- at shwet yoga classes & courses in thane west

One of the poses from Surya Namaskara, it can be performed separately to increases fertility. As it resembles the cobra the pose is also known as the cobra pose. It tones the abdomen muscles, increases flexibility, strengthens the spine, opens the shoulders, and increases blood circulation.  

7. Pashchimottanasana 

The seated forward bend pose stretches the muscles of your lower back, hamstring, and hips. It is one of the very useful yoga postures as it vitalizes important organs like the ovaries and stomach while reducing mental stress. This leads to increased fertility in women.  

8. Hastapadasana 

Popularly known as standing forward bend, it stretches all the muscles in your back and legs, further improving the blood circulation in the whole body. It releases all the stress from the abdomen area and its regular practice increases your chances of conceiving.  

9. Salamba Shirsasana 

yoga postures shirsasana- at shwet yoga classes & courses in thane west

This is a classic headstand pose and one of the most challenging ones too. Advised to perform strictly under the observance of a trained professional it is one of the best yoga postures for fertility. You can perform the pose with the support of props like cable or with help of someone to avoid injuries.  

10. Shavasana 

A very popular yoga posture due to its simplicity. Also known as the corpse position. This pose is usually performed in between the resting period in a yoga session or at the end of the yoga classes, to normalize the heartbeats and relax the strained muscles. 

11. Bhramari Pranayama 

Bhramari pranayama is great in treating stress and anxiety. As stress is one of the major reasons for infertility in both men and women, this asana is a must-try yoga posture for couples trying to conceive. It is also known as the humming bee breathing technique.  

12. Kapalbhati Pranayama 

yoga postures kapalbhati- at shwet yoga classes & courses in thane west

It is one of the most popular types of pranayama due to its remedial effects for many maladies. It refreshes your mind to a great extent, reducing your stress levels, and feeling you with positive energy. 

The term ashtanga yoga literally means “eight-limbed yoga”, mentioned in Yoga Sutras by Sage Patanjali. According to the yoga sutras, it is the ultimate way of internal purification. It connects the universal self with the eight spiritual practices or sutras- Yama (morals), Niyama (self-purification and connection), Asana (postures), Pranayama (breathing), Pratyahara (self-awareness and control), Dharana (focus), Dhyana (meditation), Samadhi (dissolving in-universe). 

The modern-day form of this classical Indian yoga is developed by K Pattabhi Jois, who himself learned this style of yoga from his teacher Tirumalai Krishnamacharya. The style is energetic and requires the practitioner to synchronize his/her breath with the movements.  

Ashtanga Yoga- shwet yoga classes and courses in thane west

Is ashtanga yoga suitable for beginners? 

Ashtanga yoga is highly beneficial for beginners and perfect for the newbies to start their practice with. Though it is considered as a difficult style of yoga to master, an assisted regular practice of ashtanga yoga with a professional trainer is the best way to learn. Practicing it five to six times a week is recommended. Ideally, try to practice it at a fixed time every day. If you are capable of taking the vinyasa yoga class, you will be capable of undertaking the ashtanga yoga class. However, ashtanga yoga is a more rigorous form of yoga because of its intense and deeper approach. 

What is the purpose of ashtanga yoga? 

During the practice of ashtanga yoga, you are forced to focus and grow, thus its ultimate purpose is to purify body and mind.  

Ashtanga Yoga- shwet yoga classes and courses in thane west

As explained by Pattabhi Jois, the first for limbs- Yama, niyama, asana, and pranayama- are known to be the external cleansing practices. According to him the shortcomings in the performance of these external practices can be corrected. However, the defects in the process of internal practices- pratyahara, dharana, dhyana, samadhi- are the non-correctable ones and could be dangerous. So, the mistakes must be avoided by performing under the guidance of an expert. 

How ashtanga yoga can tranform your body? 

To perform ashtanga one must incorporate both vinyasa and tristhana.  

Vinyasa means synchronizing the breathing with the movement. Due to this synchronization heat is produced which results in cleaning and thinning of blood improving its circulation. Due to increased circulation toxins and diseases are removed from the internal system, joint pain is also relieved. As the impurities are carried out of the body, it becomes light, energetic, and healthy. 

Tristhana is the union of the three places of attention that are- body posture, breathing pace, and focus look or the place where you see. These actions cover three levels of purification: body, central nervous system, and the mind. 

Ashtanga Yoga- shwet yoga classes and courses in thane west

Introduction to the pranayama is taught only when one starts performing the asanas with ease. Pranayama is nothing but using the subtle power of the wind through rechak (exhalation), purak (inhalation), and kumbhak (holding breath). Practicing ashtanga yoga for years gives the student a clarity of mind, steadiness of mind and purity of nervous system. 

Benefits of ashtanga yoga 

  • It focuses on muscle strengthening and gives improves stamina. 
  • It builds physical strength and increases lung functioning. 
  • It rejuvenates the body making it more flexible, controlled, and toned. 
  • Improves the internal system and thus helpful for overall fitness. 
  • It reduces body fat and aids in weight loss. 
  • Increases focus and creativity. 
  • Reduces stress and anxiety. 
  • Treats high blood pressure and is great for your spine. 

Common Ashtanga yoga poses- 

There is a total of six series in the ashtanga yoga- primary series, intermediate series, and four advanced series. Each of these series starts with performing the Surya Namaskara both variation A and variation B. Here are some common ashtanga yoga poses you can start your practice with- 

Sun Salutation / Surya Namaskara 

Ashtanga Yoga- shwet yoga classes and courses in thane west

Surya namaskara is termed as the ultimate asana due to its high level of physical and mental benefits. It is usually performed at the dawn but can be practiced at any time of the day. It is generally performed at the beginning of the ashtanga yoga practice. All the eight limbs are involved during the practice of Surya Namaskara especially the Ashtanga Namaskara- one of the sequences in a cycle of Surya Namaskara.  

Utthita Trikonasana / Extended Triangle Pose 

Ashtanga Yoga- shwet yoga classes and courses in thane west

It is the standing variation from ashtanga yoga. Along with breathing consequences, the drishti involved in this pose plays a vital role. Focusing the drishti on the raised hand, lowering it in subsequent steps helps you to improve your concentration. It stretches the spine, tones the back, opens the hips and chest. Regular practice gives a holistic understanding of your body, mind, senses, and breath in depth. 

Parivrittit Trikonasana / Revolved Extended Triangle Pose 

Ashtanga Yoga- shwet yoga classes and courses in thane west

It is a counterpose to trikonasana, which increases the flexibility of the hip joints and strengthens the digestive organs, and tones the buttocks. It is quite difficult to perform correctly, in such cases some modifications are generally made by the yoga trainers to accommodate it in beginners’ class.  

Prasarita Padottanasana / Spread Feet Stretching Pose 

Ashtanga Yoga- shwet yoga classes and courses in thane west

Comes in the starting sequence of vinyasa ashtanga yoga. There are around four variations of Prasarita Padottanasana. It stretches the hamstring and opens the hips, elongates the spine, and opens the chest. 

Ardha Baddha Pashchimattanasana / Half Bound Lotus Forward Pose 

Ashtanga Yoga- shwet yoga classes and courses in thane west

Though it is placed early in the Ashtanga sequence it is quite a tricky position. It relieves the stiffness in the knees and tones the hips. It improves respiratory health. It is helpful in increasing the flexibility and strength of the body. 

Janu Shirsasana / Head-to-Knee Forward Bend 

Ashtanga Yoga- shwet yoga classes and courses in thane west

A pose from the sitting sequence of ashtanga yoga, it gets its name for the fact that the head touches the knee in full expression. It massages the left and right inner organs and balances the endocrine system. It is excellent to relieve the stiffness in the hamstring. 

Urdhva Dhanurasana (Chakrasana) / Wheel Pose 

Ashtanga Yoga- shwet yoga classes and courses in thane west

Chakrasana is often considered to reduce the belly fat and increase the flexibility of the spine. It is highly beneficial in reducing hair fall too. Fresh oxygenated blood gets smoothly into the brain during its practice, providing suitable nutrients to the hair follicle. It stimulates the thyroid and pituitary gland thus balancing the hormones. 

Padmasana / Lotus Pose 

Ashtanga Yoga- shwet yoga classes and courses in thane west

It is a crossed led meditative pose. The posture awakes the kundalini shakti- the infinite power and ultimate source of enlightenment. Its mention is seen in the ancient texts and scriptures of the Buddhist and Jain origins too.   

From time immemorial people from all civilizations and cultures have worshipped Sun as the ultimate source of energy and life. Like the Sun’s continuous flow of energy benefit of Surya Namaskar is also never-ending.  

Surya Namaskar is the ancient technique to pay the tribute of salutation to the enduring positive energy it gives us throughout the day. A combination of 12 yoga sequences, it expresses the gratitude towards the source of all the life on the earth. As it involves 12 different postures – giving a good stretch to the whole body, improving cardiovascular health, enhancing body flexibility, increasing strength, and maintaining your weight and beauty – it is termed as the ‘The Ultimate Asana’. 

benefit of surya namaskar - shwet yoga classes and courses in thane west

When to perform surya namaskar? 

Surya Namaskar can be done at any time of the day. You can perform it in the morning preferably at the time of sunrise or in the afternoon or at the time of sunset. However, it is best to perform it at sunrise, as the morning sunrays revitalize your body, replenishes your energy, and refresh your mind. If done in the afternoon, it instantly boosts your energy. If you perform it at dusk, it unwinds all the stress.  

How many surya namaskar should be done in a day? 

A set of a Surya namaskar consists of 2 rounds with 12 postures. That means performing 12 asanas of a Surya namaskar cycle with each side separately completes one set. It is recommended to perform at least 12 sets of Surya namaskar daily. You can increase the number as per your comfort and level of practice. As a complete novice, you can do two to four sets and can gradually increase it up to as many as 108 sets a day.  

Can you practice it at any pace? 

benefit of surya namaskar - shwet yoga classes and courses in thane west

Slow: When done at slow pace it helps to increase the flexibility of the body. 

Medium: If you perform surya namaskar at the medium pace it assists in toning your muscles and body. 

Fast: At a fast pace, it can be considered as a great cardio exercise and helps you to reduce the weight.  

Benefit of surya namaskar  

There are an incredible benefit of Surya namaskar. As there are 12 yoga sequences, you get the benefits of 12 postures in a set of Surya namaskar. It helps in better functioning of the body along with improving mental health. Surya namaskar corrects body posture, promotes balance, regulates hormonal cycle, boosts your energy, increases blood circulation, strengthens the heart, builds muscles, tones your body, enhances immunity, gives you a strong respiratory system, and many more. 

1. Benefit of surya namaskar for heart 

Surya namaskar gives a good warm-up and exercise to the body. It increases the blood flow to the whole body. It provides good cardio and thus is highly beneficial for heart health. Surya namaskar helps to keep the blood pressure in control, burns the calories, and keeps cholesterol levels at a minimum. The sequences like Bhujangasana opens up the chest and Hasthpadasana diverts the blood flow to the heart. 

benefit of surya namaskar - shwet yoga classes and courses in thane west

2. Psychological benefit of surya namaskar  

Regular practice of surya namaskar calms the mind and sharpens your reflexes. It boosts your energy and alertness level, keeping you fresh the whole day. It soothes the nervous system and keeps you calmer. Anxiety and stress are reduced significantly. It enhances the decision-making power. It reduces the negative tendencies and improves intuitions. 

3. Extraordinary benefit of surya namaskar for women 

It is highly beneficial to the health-conscious people who want to reduce the belly fat and keeps you in shape. Even celebrities follow this regime in post-pregnancy weight loss. It stimulates the thyroid gland and keeps the hormonal secretion in check. It regulates the irregular menstrual cycle and assists in smooth childbirth.   

benefit of surya namaskar - shwet yoga classes and courses in thane west

4. Benefits for kids 

Due to cutthroat competition these days, children are exposed to stress and anxiety at an early age. Surya namaskar improves concentration, increases endurance, and calms the mind. Regular practice vitalizes the body and helps nutrition absorption. It aids in muscle growth due to high growth hormone secretion and increased flexibility in children. The Stress-reducing and relaxing benefit of surya namskar during exam time is an added advantage for kids. 

5. Surya namaskar for glowing skin and healthy hair 

Surya namaskar improves the blood circulation to each part of the body and provides a healthy glow to the skin. It keeps the wrinkles at bay and helps the skin to retain its firmness. As it relaxes the mind, it provides radiance to the skin. Increased blood flow to the scalp reduces hair fall and enhances hair growth. It improves the texture of hair.  

benefit of surya namaskar - shwet yoga classes and courses in thane west

6. Weight loss benefit of surya namaskar  

Surya namaskar gives an intense level of exercise to each part of the body. It is a high calorie-burning workout. The bends and stretches help you lose fat evenly. You can gradually increase the number of rounds and pace and see the extra pounds disappearing significantly. It boosts your metabolism and tones the abdominal muscles, core, legs, back, and hip muscles. 

7. Better immunity and great respiratory system 

Surya namaskar 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.  

benefit of surya namaskar - shwet yoga classes and courses in thane west

8. Build stamina with surya namaskars 

The regular practice of surya namaskar is great at curing insomnia. As the body gets the proper rest through sleep and better nutrition through nutritional absorption, this increases the stamina. Muscles are built during the practice of surya namaskar and one gets control over the breath.  

9. Detoxification and joint pain reliever  

During the practice, the lungs are thoroughly ventilated and blood gets highly oxygenated. Oxygen is supplied to all the organs through increased blood circulation. At the same time due to intense workout toxins are flushed out through sweating. Thus, complete internal detoxification is done. As the lymphatic system is also stimulated and joints are relaxed pain and inflammation are reduced. 

benefit of surya namaskar - shwet yoga classes and courses in thane west

So, it is highly recommended to practice Surya Namaskar regularly and rip its benefits to revitalize your body and mind. You can ace the Surya Namaskar and other yoga asanas with our expert yoga guru

Do you always get fascinated by a yogi doing a perfect headstand with a picturesque background? Do the perfect postures, impeccable benefits, soft radiant glow, calmness on the face of a yoga practitioner prompt you to take it up yourself? So, what is holding you back? Yoga for beginners can be a challenge at first but always remember that a journey of a thousand miles begins with a single step.  

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. 

Yoga for beginners 

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! 

Here are the 12 basic yoga poses to start your journey with- 

1. Tadasana /  Mountain pose 

yoga for beginners- tadasana at shwet yoga classes and courses in thane west

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.  

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. Adho mukh svanasana /  Downward facing dog 

yoga for beginners- adho mukh svanasana at shwet yoga classes and courses in thane west

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. 

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.  

3. Veerbhadrasana II / Warrior II 

yoga for beginners- virbhadrasana at shwet yoga classes and courses in thane west

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. 

4. Trikonasana / Triangle pose 

yoga for beginners- trikonasana at shwet yoga classes and courses in thane west

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.  

5. Ardha Kapotasana / Half pegion pose 

yoga for beginners- kapotasana at shwet yoga classes and courses in thane west

Ardha Kapotasana is a great pose to deeply stretch the hip muscles. It alleviates the sciatica pain. It stimulates the lower body and nervous system. It is highly beneficial for the piriformis muscles.   

6. Pashchimottana / Seated forward bend 

yoga for beginners- pashchimottanasna at shwet yoga classes and courses in thane west

It is a forward bending in the seating position. It gives you an intense dorsal stretch. This is a classic pose from hatha yoga. It gives your whole back- from your spine, calves, hips to hamstring- a very good stretch.  

It calms the brain and relieves the stress. It reduces anxiety and enhances a good mood. It stimulates kidney, liver function, and uterus. It soothes the symptoms of menopause and menstrual discomfort. It aids indigestion. 

7. Phalakasana / Plank pose 

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. 

8. Bhujangasana / Cobra pose 

yoga for beginners- bhujangasana at shwet yoga classes and courses in thane west

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. 

9. Vrikshasana / Tree pose 

yoga for beginners-Vrikshasana at shwet yoga classes and courses in thane west

It replicates the steady yet graceful stance of a tree. The body balancing act improves focus and determination. It builds single-mindedness, determination, and commitments towards your goal. Along with strengthening the legs, stretching the arms and spine it improves the concentration. 

10. Balasana / Child pose 

yoga for beginners- balasanaat shwet yoga classes and courses in thane west

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. 

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. 

11. Vajrasana / diamond pose 

yoga for beginners- Vajrasana at shwet yoga classes and courses in thane west

It is a kneeling yoga poses most generically associates with the metabolism. It relieves and prevents the constipation.It is also known for strengthening the pelvic muscles.  

12. Hastapadasana / Forward bend pose 

yoga for beginners- Hastapadasana at shwet yoga classes and courses in thane west

Also known as Forward bend pose. Hastapadasana is the basic yoga pose that is very effective to cure constipation, hair loss, back pain, stimulates the nervous system, and also beneficial to increase height. 

As yoga has recently gained much popularity in mainstream fitness and wellness regime, there has emerged many different variations and styles of yoga. Hatha yoga is the most prominent involving almost every style of yoga. With so many options of hatha yoga classes available, it always becomes difficult to choose the best among them. Most of the yoga classes in the west are hath yoga classes. Here we are sharing the insights on what to expect from your hath yoga classes, poses, asanas, and sequences involved in hatha yoga, and its various benefits.  

What is Hatha Yoga? 

Hatha yoga is typically a branch of yoga primarily concerned with mastery of the body. The term derives from the Sanskrit word ha, denoting “sun,” and tha, denoting “moon,” indicating that the hatha practices are interpreted to unite the balance between these two energies. It creates a balance between the two contrasting energies for example strength and flexibility. 

Hath yoga refers to a form of physical exercise involving poses, asanas, and sequences that are specially formulated to align your skin, muscles, and bones. These postures are designed to open various channels of your body, especially the spine, resulting in the free flow of energy.  

Benefits of Hatha Yoga- 

Regular practice of Hatha yoga ensures strength, increases flexibility, and enhances balance. Along with this it also offers moderate aerobic exercise to the whole body. Apart from these it additionally benefits due to its incorporation of breathing techniques like pranayama and meditation during the practice. The various benefits of hatha yoga involve: 

  • It beats anxiety and depression 
  • Benefits in rheumatoid arthritis and osteoarthritis  
  • Improves balance 
  • Relieves back pain
  • Boosts emotional health 
  • Enhances mood and reduces fatigue 
  • Greater mindfulness and alertness 
  • Cures insomnia and nervous ailments  

What to expect from your Hatha Yoga Classes? 

Hatha Yoga is a gentler form of yoga that mainly focuses on holding the pose for longer duration and is great for beginners to start their practice. A typical Hatha yoga class can last from 45 minutes to around 90 minutes. Starting with warm-up exercises advancing towards physical postures and pranayama and ending with short time meditation. Though gentle in form still it can be physically and mentally challenging. 

The most basic training you get in the class is to always focus on your breath while practicing hatha yoga sequences and pranayama. Poses help you to improve balance, strength, and flexibility. If you find any pose difficult or find it challenging to hold for a long time, your yoga instructor can suggest a modified version depending on your inabilities. Most classes end with the resting meditative poses or with Savasana to reconnect your wandering thoughts with your mind. 

Click here if you want to join Hatha Yoga Classes in Thane West

Most common Hatha Yoga poses- 


Hatha yoga classes in thane west performing tadasana

Tadasana is a preparatory pose for many asanas, thus regarded as the foundation pose for the follow-up asanas. 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. 


Hatha yoga classes in thane west performing Vrikshasana

It is a balancing asana. Try to hold the pose for 15 to 20 seconds. With practice, you can go up to 1 minute with each leg. It is one of the few yoga poses popular since the medieval hatha yoga till modern-day hatha yoga. It tones the legs and feet, opens the hips, groin, and chest. It is known to fortify the Muladhara chakra. 


Hatha yoga classes in thane west performing Garudasana

It is known to improve the sense of balance. It improves the concentration and releases upper back tension. It stretches hips, thighs, shoulders, and spine. It loosens the tendons and joint muscles.  


Hatha yoga classes in thane west performing gomukhasan

Gomukhasana or cow face pose is a seated pose usually used for meditation purposes. It stretches the thigh, thorax, hips, and ankle. It removes the stiffness from hips joints and improves the flexibility of the back. It improves kidney functioning and beneficial to those who are suffering from diabetes.  


Dhanurasana is an incredible back bowing yoga pose 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. 


Hatha yoga classes in thane west performing 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. The stretch additionally emphasizes the lower abdomen and reduces stomach pain. 


Hatha yoga classes in thane west performing kurmasana

Kurmasana or tortoise pose resembles the tortoise that withdraws in its shell when threatened or endangered. This asana enables you to withdraw the curtails pertaining due to the outside world and reconnect yourself to the inner you. It gives the euphoric feeling of establishing a connection with your inner world. It relaxes your head neck and shoulders. It is a great stress buster relaxing your mind and treating insomnia. 


Hatha yoga classes in thane west performing shalabhasana

This simple backbend stretch strengthens your entire back body, from neck to toes. It treats a wide range of problems including lower back pain, postural problems, weakness, or soreness anywhere around your back body, including hips and hamstrings. It strengthens the leg muscles thus reducing arthritis of knees. Incorrect practice can cause the cramps in the leg muscles or lower back so be conscious while performing this asana or take the help of experts from hatha yoga classes in thane west. 

Ardha Mastyendrasana 

Hatha yoga classes in thane west performing ardya mastyendrasana

Ardha Mastyendrasana energizes the spine, twisting and wrangling 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. 


Hatha yoga classes in thane west performing savasana

Savasana is an act of bit by bit loosening up each body part, in turn, each muscle in turn, and each idea in turn. At the point when you do this training for quite a while, it conditions the body to discharge pressure and can improve your feeling of physical and mental prosperity. 

Hatha Yoga Kriyas

tratak at shwet yoga classes and courses in thane west

Shuddhikriyas or Cleansing Processes play a very important role in Hatha Yoga. These cleansing processes are six in number; hence referred to as Shatkriyas. They are Dhauti, Basti, Neti, Nauli, Tratak, and Kapalabhati. Out of these – Tratak (cleansing of eyes), Kapalabhati (cleansing of the sinus), Agnisar (a type of Dhauti for digestion), and Nauli (for cleaning stomach) can be practiced daily. However other cleansing practices can be practiced with a gap of 15-30 days.

The purpose of these cleansing kriyas is to remove the toxins or impurities in our bodies. Yoga asanas can be practiced effectively if the body is pure; thenceforth cleansing the impurities of mind too.

The significant texts Hatha Yoga Pradipika and Gheranda Samhita propagate the practices of Shatkarma along with other yoga practices.

Motherhood is a blessing for every woman. During all these nine months a woman goes several physical and emotional transformations. Being pregnant is a life-changing experience. Though it is easy to get caught up in all the excitement, one must never neglect the health and wellness. Health and nutrition must be the first priority of expecting mothers especially the first-timers. Pregnancy yoga is specially designed considering the health benefits a mother and her unborn child need during these crucial months of development of the world’s most precious bond.  

pregnancy yoga in Shwet Yoga courses and classes in thane west

Is it safe to perform yoga during pregnancy? 

Yes, yoga can be safely practiced during pregnancy but only under the guidance of a certified yoga coach who is conscious of your health. There are certain asanas and poses which can inhibit the blood flow to the uterus and cause sprain or muscle spasms, hence yoga asanas should be practiced with caution and under the guidance of a yoga instructor. you ought to also consult your gynecologist before you begin practicing yoga. 

Pregnancy yoga program structure 

The pregnancy yoga program can roughly be divided into three sections according to the three stages in pregnancy- first, second, and third trimester.  

The first trimester, that is, the first three months of pregnancy are a time of major changes in your body. A pregnant woman in her first trimester is expected to do the most basic yoga poses that are easy to perform, but it’s crucial that she must listen to her body and respect when she seems like exercise and when she just needs a rest.  

pregnancy yoga in Shwet Yoga courses and classes in thane west

Around the second trimester, women tend to get accommodated with the pregnancy and their changed body. Regular practicing of pregnancy yoga increases your progesterone levels that cause muscles to relax, aids circulations, and improves digestion. 

As you approach closer to the maturity or delivery date, undertaking yoga exercises during the third trimester of pregnancy starts getting difficult than before. Nevertheless, you can continue doing certain exercises carefully without putting pressure on the belly. It eases the childbirth process and considerably makes it less painful. 

Here we are going to discuss the highly beneficial yoga poses you can practice during any  trimester of a pregnancy. 

Pregnancy yoga: Safe poses to perform during any trimester of pregnancy- 

1. Butterfly pose 

pregnancy yoga in Shwet Yoga courses and classes in thane west

Butterfly exercise is one of the simplest exercises to practice during pregnancy.  it’s a simple exercise and a mild pose that may be performed with minimum help. It helps in stretching the groin area and therefore the hamstrings while eradicating abdominal discomfort.   

Butterfly pose has tons of advantages, especially for pregnant women. It also can be used as a meditative pose and, thus, helps in relieving stress, through physical and mental relaxation. This asana boosts your metabolic rate, thereby giving pregnant women relief from heartburns and digestive problems during pregnancy. It also stretches and exposes the hips, thighs, and pelvic muscles, which help in having a simple, normal delivery. 

2. Cat-Cow pose 

pregnancy yoga in Shwet Yoga courses and classes in thane west

The cat-Cow pose is a wonderful pose for future moms. Most women will encounter back pains at some point in their pregnancy. But gently practicing and transitioning between cow and cat pose will expand the spine, along with warming it. This helps you to get your sore spine back on the track. They also help to shift the load of the baby from the spine, supplying you with some much-needed relief. 

3. Extended Side angle pose 

Pregnant women most of the time feel sluggish. Try the extended side angle pose when you feel low on energy. It requires strong legs and works to open up the hips — away needed stretch if you’re sitting at a desk all day. Extending the upper arm above the top at an angle works the entire side body from fingertips to the extended back leg. If you reach for it, you would possibly find you’ve got more energy than you think. 

4. Triangle pose 

pregnancy yoga in Shwet Yoga courses and classes in thane west

While pregnancy brings a time of celebration, it is also a highly traumatic and anxious time for a pregnant woman. You’ll end up carrying around an excessive amount of tension. A modified triangle pose helps you to regain your sense of balance. This all-around good pose works the legs, stretches the side body, energizes the hips, and exposes the shoulders, which have begun to subside a little under the pressure. 

5. Child’s pose 

pregnancy yoga in Shwet Yoga courses and classes in thane west

It is an excellent hip opener and spine lengthener, often very relaxing and grounding. it’s appropriate for any stage of pregnancy with a couple of modifications. 

Counting on the trimester and size of your belly, spread your knees wide enough to feel comfortable and spacious within the pose. be happy to widen your knees the maximum amount as much as possible to extend the space for your growing belly. 

6. Warrior II pose 

pregnancy yoga in Shwet Yoga courses and classes in thane west

Warrior II exposes the hips and builds leg strength. This version is especially useful within the trimester when energy levels are slightly lower. By resting the sit-bones on the chair, you’ll still enjoy the hip opening with a way reduced level of effort required within the legs. 

7. Crescent pose 

Crescent lunge (or High Lunge) may be a good way to create leg strength and all balancing work during pregnancy. It is often useful if you’re affected by sciatica, something that tons of women suffer from during pregnancy. 

8. Squat pose / Garland pose 

If there’s one yoga pose that’s almost practiced in every prenatal yoga program, it’s Malasana (also referred to as Garland Pose or a yoga squat). Squats during pregnancy provide quite amazing stretch to the groin area, opening the hips, and beginning to make space down there for a baby to form his grand exit. Try to do the pose putting a blog under your seating bones for extra support. 

9. Side leg rise pose 

pregnancy yoga in Shwet Yoga courses and classes in thane west

The Anantasana (side leg raise) may be a great exercise for strengthening the lower body. It works the pelvic floor muscles and therefore the hamstrings and helps circulate blood to those areas. Remember to concentrate on your body when doing the exercise and release the pose if you are feeling pain. 

10. Chair pose 

pregnancy yoga in Shwet Yoga courses and classes in thane west

As its name indicates, the position of the practitioner is like that of sitting during a chair. In early pregnancy, this pose is superb for strengthening the legs in preparation for the additional weight they’re going to soon got to carry. As pregnancy progresses, the hormone relaxin will loosen your ligaments and make balance tougher. 

11. Pranayama 

During pregnancy, your newborn depends on your body for the availability of oxygen and nutrients. Through conscious inhaling and mindful exhaling during pregnancy, one can strengthen the availability of oxygen and dispel CO2 within the blood. This purifies the blood, rids it of poisons, and supplies the foetus with fresh oxygen and nutrients. Supplying the baby with adequate oxygen contributes to its development within the womb, both cognitive and physical. By practising pranayama, you’ll reduce your own anxiety by fuelling your body with oxygen. 

Avoid during pregnancy- 

Do not over stretch in any pose because your joints are so loose and it’s easy to dislocate them during this fragile time. Avoid intense abdominal work (like boat pose) due to the pressure that’s placed on the abdomen and potentially the uterus. Similarly, avoid standing twists, and back bends. Do not perform inversion poses as your blood pressure tends to be low during this time. Always use support and yoga props for more comfortable practice and safety precautions. 

A more detailed analysis is required for all the factors considering the fact that every person and every pregnancy is different. A complete analysis of the challenges one is facing during the child development and growth period can only give a customized and modified structure of the pregnancy yoga program. 

Are you one among the millions of mature adults who want to gain control over the constantly tickling hands of the clock & slow down the time? and ultimately your aging? Your most promising answer is turning to your yoga mat. To slow down aging or reverse the effects of it, anti-aging yoga remedies are unarguably the best things to try! 

anti-aging yoga remedies

Studies have shown that doing yoga doesn’t simply help your muscles remain limber—a regular yoga practice may increase the amount of stay-young hormones which will slow the aging process. The inevitable effects of aging are slowed down by yoga and it helps you to age gracefully.  

Can yoga slow the aging process? 

As you age, you’ll come across general physiological changes in elasticity, stability, speed, strength, and endurance, also as a special challenge on physical goals. From heart palpations to reduced lung capacity, decreased bone density to hormonal unbalances, and sore backs to artificial knees, physical changes will also affect and dictate the requirements of a yoga asana practice, but altogether, doing yoga will cause you to feel better. 

anti-aging yoga remedies

While it does get challenging to create muscle with age, it’s not utterly impossible, and it’s never too late. Exercise and yoga assist you to maintain the muscle mass you’ve got and still add more. Whether you suffer from weak bones or arthritis, but movement and weight-bearing exercises keep bones healthier for a prolonged period. 

Yoga is a superb anti-aging tool. And it doesn’t matter at what stage you are starting it from or at what age you begin—exercise and yoga can help. 

Producing anti-aging hormones and treating insomnia 

As we age, the constant stress and complexities of life make the process of aging faster and more tiring. The increased level of the stress hormone, depression adversely affect the physical and mental health of a person. 

anti-aging yoga remedies

How yoga is helpful? Regular deep meditation considerably affects the production of three vital hormones associated with increased longevity, reduced stress, and enhanced well-being: cortisol, DHEA, and melatonin. Meditation increases the level of anti-aging hormones. DHEA is considered as the “anti-aging hormone.” As we grow old our body produces little of it, but once we start practicing yoga and meditation, we become our own fountain of youthfulness! We naturally provide our bodies with this hormone also protecting our bodies from cortisol, the stress-inducing hormone. 

The melatonin hormone helps with getting quality sleep. Increased melatonin thanks to meditation results in increased well-being during the day and tranquil sleep at night! 

Osteoporosis and Arthritis 

As we age, our bone density starts to decrease and bones become more susceptible to fractures. This condition is known as Osteoporosis. Arthritis is a painful condition causing sore joints like hands, wrists, elbow, knees. It makes the joints stiff restricting the comfortable motion. 

anti-aging yoga remedies

How yoga is helpful? Yoga has a potential effect on our physical alignment, as well as helps us to build muscle, body awareness, and better balance. Weight-bearing lunge poses, like Warrior I, Warrior II, and Side Angle Pose, help build hip and leg strength; balancing poses like tree, and Warrior III helps to protect against falls which will cause fractures in already-brittle bones. 

Recent research shows that a daily yoga practice can aid in reducing joint pain and help in improving joint flexibility. Daily yoga practice may additionally reduce inflammation. 

Sore backs and disc ailments 

The narrowing of the vertebral openings can cause radiating pain and numbness of the spinal cord, affecting hips, legs, and shoulders too. Disc issues and lower back pain are also common issues caused due to spinal squeeze. 

anti-aging yoga remedies

How yoga is helpful? A yoga practice that cautiously approaches forward folds and side bending and avoids extension (back-bending) poses can help significantly reduce back pain. If you experience pain from disc issues, often it’s best to avoid forward folds or any pose that causes your spine to round, as this will exacerbate the difficulty by squeezing the disc more. Instead, focus on back bending poses and poses that Stimulate your abdominal muscles and strengthen your hips. 

Maintain the extra calories 

Aging reduces the efficiency of digestive organs, making it difficult for the body to burn those extra calories. Obesity further complexes the functioning of other vital organs. 

How yoga is helpful? Yoga induces good eating habits thus controlling the unnecessary food cravings. Daily yoga practice with a balanced diet helps to maintain weight. Poses like chaturanga dandasana, trikonasana, adho mukh shwanasana, setu bandh sarvangasana and surya namaskar tones your body giving you a youthful appearance. 

Facial tightening and collagen production 

Age comes with wrinkles, dry skin, facial muscles tend to troop with passing years. As the body produces less collagen the self-healing power of our body gradually decreases affecting our beauty. 

How yoga is helpful? When you exercise or enjoy a mindful Yoga session, the muscles in your body feel firm and powerful. Likewise, when your facial muscles are put to use with face yoga, they feel toned and provides the sensation of a natural facelift, if practiced regularly. Various breathing exercises, lifting eyebrows, making a fish face, chanting om with a smile, puffing cheeks are some facial yoga exercises worth mentioning. 

Maintaining the blood pressure 

High Blood pressure is the foremost common ailments that affect adults as they age. Dizziness and feeling uneasy are the most common symptoms and also can be seen as the side effect of the medications for blood pressure.  

How yoga is helpful? Some studies show that regular yoga can lower blood pressure, so a routine yoga practice will help. As you progress, avoid transitions that put your head below your heart, and cop-out of sequences that need you to maneuver quickly from standing to forward folding. 

What makes a yoga teacher a great one? 

There’s tons of room for interpretation when it involves deciding what makes an instructor not just “good,” but outstanding. Of course, there are a couple of things to think about when you’re starting out—and some very practical “do’s and don’ts.” We often advise new yoga teachers to keep their sequences simple and incorporate tougher asanas and trickier transitions eventually, as they gain experience and confidence.  

It’s also safe to mention that throughout a yoga teacher’s career, maintaining relevant and current technical knowledge of anatomy and alignment is going to be necessary. Clear, calm, confident instruction is additionally important. While “Don’ts” may comprise of things such as restricting your students resting period, being distracted with your phone during class, or picking on students for slow progress, insisting rigorous practice without properly explaining. 

There’s also a long-held perspective among some yoga teachers that an individual has got to be extremely spiritual to be a yoga teacher, or must be thoroughly acquaintance with the human anatomy and alignment. In reality, there are a variety of things that inspire people to be a yoga teacher. Some chose this profession because they need to share yoga as a sort of exercise, others teach because they’ve found yoga to be both physically and emotionally therapeutic and need to share what they’ve experienced with others.  

Regardless of where you fall along the “yoga teachers should/yoga teachers shouldn’t” spectrum, here’s one thing that we as yoga teachers got to remember: 

While there’s a particular degree of self-exploration involved in teaching yoga (again, like asking yourself the question: “How am I able to move from being an okay teacher to an excellent teacher?”), teaching yoga isn’t entirely about us. For the foremost part, it’s about our students. And learning to grow strong, healthy relationships with them is of utmost importance. 

How to become a great yoga teacher?

Yoga teacher shwet yoga classes in thane west

Being a yoga teacher comes with tons of responsibility, aside from just teaching the poses. Becoming an instructor may be a life-transforming and astonishing experience that permits you to bestow the treasure of the traditional art of yoga to others. A yoga teacher is someone who is responsible for spreading yogic wisdom, and to become a licensed yoga instructor, enrolling for a certified yoga training course is the first step. CYT, as it’s often called is meant to supply the tools necessary to show others about the traditional practice of yoga, teach you to supply major life-lessons to your students, and train you to become a refined instructor. 

To enhance your own yogic performance & wisdom, to multifold your contribution to your yoga student’s life transcending journey, and for your own transformation from a yoga instructor to a great yoga teacher consider these tips: 

1. Show it yourself and explain fully 

yoga teacher - shwet yoga classes and courses in thane west

Always take every opportunity to be present in your teaching, be it inspecting your student’s progress and offering adjustments, giving anatomical cues, or opening up about your own relevant experiences, etc. A great yoga teacher designs a comprehensive class by building thoughtful sequences and delivering them clearly to its students. Additionally, you must always demonstrate the asana however simple it maybe along with the corresponding breathwork and the anatomical breakdown of the body and message behind each pose.  

2. Keep your class structure flexible 

Yoga teacher - yoga instructor showing kid how to do a yoga

There could also be moments where a particular sort of student walks into your class you don’t expect. This might include a pregnant woman, a yoga beginner, someone with a selected injury, etc. Investing time into taking workshops or continued education schemes will assist you instruct more confidently when this individual walks into your studio. These classes or programs will assist you to know what adjustments or modifications are ideal to supply in each unique situation. they’re going to also assist you to style a well-rounded sequence that has various poses for flexibility, balance, stress-relief, muscle-strengthening, etc. 

This kind of sequence should include a mix of warm-up poses, standing poses, twists, inversions, backbends, forward-bending poses, closing postures, and in fact, savasana. Then don’t forget to feature a touch of your own unique style, whether it’s through music or sharing a private story relative to your theme. 

3. Be consistent in your own practice 

Yoga teacher shwet yoga classes in thane west

Self-practice is something that distinguishes a good teacher from an excellent one. To take a great yoga session it is crucial to take time out for your own practice. Inner work and committing fully to your own practice encourage you to continuously grow in your teaching. The more you show integrity in your yoga journey, the more authentic you’ll be to your students. Self-practice helps you connect internally and believe yourself fully. And remember, people will only trust and believe you once you begin trusting yourself, and giving time to your own practice is the best thing to achieve this level of self-trust. 

4. Keep evolving and always learning 

Yoga teacher shwet yoga classes in thane west

Life never stops teaching us, on and off the mat. As a yoga teacher, don’t stop being a student, no matter how experienced you’ve become. To bring excitement to your practice and to be more innovative together with your teachings, continue your education, whether it’s through workshops, retreats, or training. One can also always refer and re-refer the study material, for example, yoga books

5. Engage in relaxing conversations 

Teaching yoga requires you to be an excellent communicator. It’s important to believe the ways you address your class, whether it’s speaking during a tone that everybody can hear, or enunciating your words so you’re well understood. This will take practice and doesn’t always happen overnight, so practice teaching to your friends, family, or coworkers! Eventually, you’ll get to an area where your communication seems unadorned and effortless. 

6. Indulge in self-healing 

yoga teacher - shwet yoga classes and courses in thane west

As a yoga teacher, remaining balanced and patient emotionally, physically, and mentally is important. This enables your students to believe your teachings consistently from week to week, day today, and the other way around. While we aim to seek out balance in certain postures on the mat, there’s a sort of balance that goes beyond your asana practice. Emotional and mental soundness helps you stay positive, sensitive, capable of forming a deep connection to yourself and all. It allows you to remain present within the moment and feel more centered. It also greatly impacts your teaching skills as you gain more experience because it drives you towards being humbler and more approachable. 

Becoming more creative with your teaching may be a wonderful thing to enrich your classes and encourage students to adopt yoga into their everyday lives. It is always delighting to listen to when students have begun a daily meditation practice and now feel more connected to themselves. Or that they use their favorite pranayama to calm their nerves, or have absorbed a touch of philosophy as help in handling a troublesome situation. 

 That’s once we really fulfill our role as teachers—when, by sharing our passion for yoga, we become our students’ servants. And they, in turn, become our greatest teachers. 

Eating is probably the only most vital act for one’s yoga practice because nourishment of the body’s tissues forms a foundation for the nourishment of the mind and emotions. It is easy to ascertain that a balanced, calm mind is far easier to return by if you commit yourself to nourish your body properly, even as you commit yourself to asana, Pranayama, and meditation. But what exactly does it mean to nourish yourself properly? Just how does one eat like a yogi? 

yoga diet

Is diet significant in yoga practice? 

Diet is very important in yogic practice. Your mind reflects the end result of what you feed your body with. If the food is of the purest form your mind is also in its purest state. There is a close relationship between food and mental states like inspiration and intellect. A yogi always eats the food that nurtures the physical elements and satisfies the mind. 

How diet affects yoga? 

Yoga practitioners who have the right food and activity, the right lifestyle and living habits, sound sleep, and proper waking time can use yoga as their destroyer of the pain. Our ancient Puranas, spiritual, and ayurvedic literature mentions the sattvik food habits that must be followed. Sour, hot, spicy, salty, dry, stale food that brings the burning sensation, inflicts pain, discomfort and various diseases must be avoided. A pure, well balanced, preferably simple vegetarian diet builds the strength, restraining the aggressiveness along with helping to maintain the cool. 

After you get what to eat and what not the next step is to know how much you need to feed your body. Hathapradipika and Gherandasamhita (the prominent treatise on yoga) mention that the half portion of the stomach should be filled with food, the half of the remaining that is one fourth should be filled with water and the remaining one fourth should be left empty for air movement. One must not feed the stomach to its full capacity. Excessive eating hampers the practice of yoga. 

yoga diet

Similarly, the proper way of eating also plays a significant role. When we eat food, we must not eat 

1) in hurry 

2) when it is steaming hot  

3) it is too cold 

4) with extreme seriousness 

5) more than the capacity 

6) contaminated 

7) of poor quality 

8) with excessive protein or fat 

So, a healthy diet is vital for the optimum benefits of yoga practice. The diet must be followed according to the calorie intake, especially for the weight loss program. One can replace some items in the daily diet chart for some change but must consider the fact that calorie count must be balanced, in short, the replaced item must be of the same calorie value as the original value. One must not starve. There should not be weakness or fatigue due to overindulgence in cutting down the calorie intake.  

Here are some rules and healthy food tips a yoga practitioner should follow: 

Go Sattvik 

yoga diet

According to yoga-niyama and Ayurveda, food can be categorized into three broad dimensions Tama, Sattva, and Raja. Tama represents the slow, lethargic, bland. Sattva is purity and harmony. While Raja represents hot and spicy. All these qualities are present in every food but in different proportions.  

When it involves Rajasic foods, they’re believed to be hot, bitter, dry, salty, or spicy. They overstimulate the mind. Tamasic foods are bland. They include meat, alcohol, tobacco, garlic, onions, fermented foods, and overripe substances. Sattvic food is considered as the purest sort of diet. it’s believed to be suitable for those that follow a yoga regime. It helps in nourishing the body and maintains a peaceful state. You stay calm and your body gets purified. 

A few examples of sattvic food include fresh fruits and vegetables, sprouts, pure fruit juices, legumes, salads, seeds, nuts, milk, butter and cheese, wholemeal bread, herbal tea, honey, coconut or almond milk. 

Yogi refrains from chemicals 

yoga diet

A yogic diet should be free from chemicals and stimulants. You must exclude alcohol, tobacco, caffeine, and artificial and processed sweeteners. These foods divert your concentration, focus, and hinder your yoga regime. These substances aren’t healthy for the body and alter the mind, making it harder to consider the Divine. 

Consider the vegetarianism  

It is believed that yogis should eat a vegetarian diet. This is often because animal protein contains an excessive amount of uric acid and other toxins. Some get eliminated but rest gets deposited within the tissues and joints, this will cause arthritis and cancer. Hence, they like eating high-quality protein, which is obtained from legumes, green leafy vegetables, and dairy products. These do not pollute your internal system and are easily digestible. 

yoga diet

Meat is additionally among the greatest sources of cholesterol, which contributes to heart disorder, hardening of the arteries, and senility. Meat takes three days to undergo the gastrointestinal system. For optimum health, men have to digest food within 24 hours, women 18 hours. 

Practice fasting  

The yogis recommend choosing one day in a week to fast. One can consider a strict fast, not allowing anything to enter the body. Or, it can include plain water and fruit juices. Whatever type you select, confine mind that the goal of your fast is to purify the body and mind. 

 If you find once every week is unrealistic, then practice fast on Ekadashi, the 11th day of every moon, observed by yogis to be an auspicious day. 

Optimize your eating time 

You must avoid eating foods two hours before exercising. an equivalent rule applies once you prepare to go for sleep. This is often because they believe that energy shouldn’t be wasted on digestion. once you perform yoga, you want to spend energy on performing the proper postures. Also, you want to make sure that before sleeping, food is correctly digested. 

One should also consider some diet needs- pre or post yoga sessions or depending on the time of yoga practice. Check out the article on post-yoga diet tips- click here

Always opt for fresh 

If possible, always prepare a fresh meal. Frozen, prepared, packaged and left-over foods should be avoided, only consuming the freshest and the best. 

Follow Ahimsa 

The first of the yoga observances (yamas), ahimsa, or nonviolence is often applied to the food we eat. Making environmentally-conscious health choices that don’t harm people, animals, or the earth takes conscious awareness. 

For example, if you want to stay hydrated and always buy a water bottle to serve the purpose you can instead opt for a refillable glass bottle so you can bring down the plastic waste created by numerous water bottles. Making a far better environmentally- conscious decision.  

If you want further clarification and complete guidance what is the best diet according to your yoga style and intensity of practice get the guidance from Yoga life coach.

When a person is diagnosed with high cholesterol he/she is specifically advised to stick to a particular diet plan along with some precise aerobic exercises. Running, cardio, brisk walking is mainly followed by people dealing with high cholesterol. But it is not the only choice. 

Besides a strict diet, there are many other exercise options particularly in yoga which provide high-end results in curing and preventing high cholesterol. Along with these benefits, it also improves cardiovascular health, lowers stress, and helps you to indulge in healthy eating habits providing you with the long term sustainable results.

How bad cholesterol affects your body?

Cholesterol is one of the fatty substances we are circulating in our blood. If we’ve got an excessive amount of it, then it can stick within the walls of our arteries, narrowing them and increasing the risk of disorder.

Though, It’s not only the quantity of cholesterol within the blood that affects the risk. Other factors play a vital role. One among those is the sort of protein that carries the cholesterol through the body. Low-density lipoprotein (LDL) cholesterol is more likely to cause problems. High-density lipoprotein (HDL) cholesterol protects the body from cholesterol buildup.

How yoga controls or cures high cholesterol disorder?

As we know about aerobics and weight lifting exercises are mostly recommended to lower the cholesterol level in the blood, it seems odd that yoga would appear in this list of exercises. After all, yoga is usually stretching, right?

Studies show, however, that yoga may reduce the risk of heart disorder. In some cases, it’s going to directly affect cholesterol levels.

Researchers reported within the Indian Heart Journal that a three-month yoga program helped to reduce total cholesterol and LDL cholesterol. It also improved HDL cholesterol levels in diabetics. The participants practiced for about one hour each day.

In a large study review published within the Journal of Preventive Cardiology, those that regularly practiced yoga showed significant improvement in LDL cholesterol, HDL cholesterol, and vital signs over those that didn’t exercise or practice yoga.

Here is the list of some useful yoga poses to control the levels of bad cholesterol and cure the disorders related to the high level of cholesterol. 


yoga high cholesterol

Dronasana is a posture during which our body takes the form of a drona or a bowl. It makes the circulation of blood and oxygen around the abdomen and lowers back much faster. Dronasana is perfect for those who wish to reduce belly fat, obesity, cholesterol Besides that, it’s an excellent asana to develop abs. One should start practice with beginner pose and slowly reach a complicated level of this Asana.


yoga high cholesterol

This pose massages the abdominal organs and helps alleviate constipation. It also improves the functioning of the liver and thus, helps get rid of excess fat and cholesterol. This asana helps in enhancing the vitality of the guts. It stimulates the thyroid and pituitary glands and helps in boosting metabolism.


Ustrasana has many health benefits, among that a number of the health benefits of Ustrasana include complete stretch to the body, stress removal, calming the mind, improved circulation, reduction in fat from the thighs area, improved digestion, strengthened muscles of legs, toes, and keens, helps to get rid of lower back pain, stimulate endocrine glands, prevents constipation, and regular practice of this yoga also helps in weight loss.


It not only helps improve your digestion, but also bust stress, and helps relieve upper back pain. Bhujangasana stretches the spine, stimulates the organs in your stomach and abdomen, helps beat stress and fatigue, stimulates the abdominal organs, another intensive for doing this pose is that it gives you a firmer butt by working out the gluteus muscles. 


yoga high cholesterol

This asana bends the body to seem like a triangle and thus is named trikonasana. It helps to reduce body weight from sides including back and from the edges of the hip and waist. Reducing the fat from here will help your organs like liver and pancreas to function better. Calf and thigh muscles also are toned.

Ardha matsyendrasana

This sitting half spinal twist helps to massage the abdominal organs. It improves the digestive function and stimulates the liver. It’s named after the yogi Matsyendranath and also goes by the half- king of the fish pose.

Surya Namaskara

One of twelve steps in Suryanamaskar

Proper exercise and proper rest alongside a diet result in improved insulin sensitivity. Sun salutations that are Surya Namaskara stimulate the alimentary canal by producing the proper essential digestive juices. Thus, you improve your metabolism, which helps you get rid of all toxins and burn all the additional calories lowering your cholesterol levels.


Naukasana helps massage the organs of the whole stomach and abdomen correcting any problems with your digestion, bowel movements, and metabolism. Naukasana also helps bring the health system into balance ensuring that each one of your hormones is released within the right amounts, successively keeping your entire body healthy.


Practice Kapalbhati Shuddhikriya and Anulom Vilom, Bhastrika, and Bhramari Pranayama for 15 to twenty minutes for lowering cholesterol naturally. Those having high cholesterol levels should increase the practice for a half-hour. Within 15 days you’ll definitely see good results. Pranayama can be practiced in the morning or evening also. But should be done on an empty stomach.


Meditation is often a useful a part of cardiovascular risk reduction. It is found to produce changes in brain activity. It can also lower your pulse rate , blood pressure, heart rate, oxygen consumption, adrenaline levels, and levels of cortisol, a hormone released in response to stress and anxiety.