Healthy food habits is one of the root cause to not only cleanse your body from toxins but also nourishes your body, keeps you fresh and energetic all the day. Yoga is the leading form of physical exercise which helps you to keep yourself young, free from diseases, and full of life. That’s why healthy food combined with the daily yoga routine works like a magic. 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 enhances the benefits of yoga practice?

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. 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. One must not starve. There should not be weakness or fatigue due to overindulgence in cutting down the calorie intake.  

Observe sattvik habits

According to yoga-niyama and Ayurveda, food can be categorized into three broad dimensions Tama, Sattva, and Raja. 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. 

Take a break

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. 

Go 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. One can also try to grow some of the vegetables at home which gives a fresh, organic, chemical free source of food. The flavours are enhanced, quality is retained, the joy of eating the food which you yourself cultivated is astonishing.

Say no to chemicals

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. 

Be eco-friendly

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.  

Follow the timings

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

Can a spiritually driven form of exercise such as yoga provide you a medium of source of income? Can yoga business ideas generate a revenue? The answer is Yes! The popularity of yoga has grown immensely over the years. This is because of the proven benefits and advantages it provides over the other form of exercises. This is the reason many people, organizations, and corporates are encashing this growing awareness and popularity into profitable business ideas.

Teaching yoga in conventional way like in an institution is what most of the people think of it as a revenue generating income, but the business of yoga is bigger than what you might have imagined. There are lots of channels which you may not have explored and there are lots of many more yoga business ideas that most of the people are unaware.

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Once you learn yoga especially become the certified yoga teacher by completing your certified yoga teacher’s training course from a recognized yoga institute, you will find numerous yoga business ideas open for you to start your successful career in the health and wellness sector. Here is a list of some incredible yoga business ideas for your professional and personal growth.

1. Start teaching at an accredited schools or institutes

Now days, because of the awareness about physical and mental wellness of students most of the renowned schools have started recruiting the certified yoga teachers to conduct the classes at their institute. One can join as a fulltime Yoga teacher at schools, colleges and other various institutions. Similar to the dance, sports, and music yoga has also become the part of school curriculum. You can also join at the Yoga institutes conducting the professional courses for training the students to become certified yoga teachers or trainers.

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2. Start your own yoga studio

This is also one of the most common option people choose as a career in yoga. One can open his or her yoga studio individual or as a joint venture to conduct n number of batches of practitioners to train them. But remember this can be complicated as you have to manage multiple responsibilities like, renting or buying out a place, managing the salaries of employees, registering the office, filing taxes, many more. But this is also a enlightening life experience which gives you opportunities to become your own boss, you determine your own salary, and once it start booming, every minute of hard work is paid off.

3. Join a gym as yoga trainer

Now days, people want customized workout regimes which must include some sort of yoga in their gym sessions. There are even separate classes fully dedicated to yoga only that are now a part of gym. As yoga provides the relaxation and helps to calm down the anger and stress, including yoga in gym packages has become a common norm. This is also a great place to meet your potential clients whom you can approach once you start thinking about your own yoga business or you can even start giving personal at home services as freelancer to them.

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4. Join at a corporate office

You can visit multiple corporates as visiting yoga expert. Corporate yoga is the new trend which is picking its pace at fast. You can try you luck in this yoga business idea also. As the corporate employees are under immense stress, and have many lifestyle issues due to their way of life and desk job, you can approach corporate offices to provide your services according to their requirement or after you successfully convince them how it is equally beneficial to the productivity of employees sand ultimately the company.

5. Teach at yoga retreat or holiday centres

You can start your own yoga retreat business by picking up a location, hiring the staff, setting up the rooms, and catering the food. Or you can join any yoga retreat centre also join any retreat centre or holiday resort to provide your services to the people visiting the place.

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6. Start your own channel on YouTube or become influencer

You can also start your own YouTube channels to share ideas, techniques, and fun facts about yoga. You can keep audience engaged by demonstrating them how to achieve certain pose, what modification are possible for it, share vlogs about where to get the stuff like, mats, props, equipment. You can also host some shows on local or national tv channels providing many insights about the yoga and its benefits.

Whatever business or job idea you choose, always remember that there is a competition everywhere, you will need to market yourself in correct way, need support and assistance from friends and family during this journey, have to dedicated yourself for building your name and retain clients. You can consult expert yoga lifestyle coach to become successful in whichever endeavour you take up as yoga business idea. So, what are you waiting for…. Take up yoga as your career and be successful in your professional and personal life.

Eyes are the medium which enables you to enjoy and explore the scenic beauty of this world. But at the same time it is equally important to take good care of them because they are very delicate and easy to loose their strength over the course of time as you grow old. Yoga has many wonderful poses and practices that are helpful to improve and maintain health of your eyes.

How is yoga good for your eyes?

Now days most of the children, youngsters and adults are spending their huge amount of time watching TV, Mobile, Laptop and other similar electronic gadgets. The harmful radiations and constant stress our eyes are facing can slowly but dangerously damage them and their vision capacity in a long run. Yoga for eyes has a bunch of powerful practices that help you to strengthen the eye muscles, aid in relaxing the nerves and improve eyesight for decades to come. A simple blinking exercise while using bright screens can give much-needed relief and can minimize the damage to a great extent.

Pupil Rotation

Sit in Sukhasana or Padmasana comfortably with your spine erect. Keep the right fist with thumb pointing upward in front of your eyes, keeping the elbow straight. Focus your gaze on the thumb. Move the thumb clockwise with your eyes and gaze following it. Repeat the process 5 times and do the same in an anti-clockwise direction. Repeat this entire process by lifting the left fist and gazing left thumb. This is highly beneficial to the people working long hours on computers and laptops. Moving your eyes clockwise and anti-clockwise safeguard them from any eye disorder or eye disease. Gives a good massage to the eye muscles improving their functionality. 


Tratak is a Shuddhi kriya or cleansing process. The literal meaning of tratak is to gaze continuously at an object. This is one of the best yoga for eyes, at the same time it is helpful to increase concentration and focal power. 

Sit down comfortably, either in Padmasana or Vajrasana. Make sure that there is minimum light in the room and the place is quiet. Light a candle and keep it at a distance of about 2 feet from you. Gaze at the flame without blinking your eyes. Try not to waver your mind and thoughts, continue to look at the candle as long as you can. The longer you hold the gaze the better are the results.  


Kapalbhati is a body cleansing kriya. Kapalbhati involves the breath and many more in it. It cleanses the various toxins from the body including carbon dioxide and removes the restlessness of the mind. It cleans the lungs, improves vision, and is a skull shining breathing exercise. Kapalbhati must be done on an empty stomach, preferably early in the morning or 3 hours after the food consumption. It can be done by seating in meditative yoga postures like Sukhasana, Padmasana as well as Vajrasana. Try to keep the back straight and body relaxed. If the person has a back problem or feels uncomfortable sitting straight for a long time then, it can be done by resting against the wall or even by lying on the bed. 


A kid and yoga instructor lying on yoga mat facing each other

Bhastrika pranayama refreshes your physical and mental wellbeing. It improves blood circulation and increases blood and oxygen supply to the brain. Sit in Padmasana with spine erect, eyes closed. Take a deep breath and breath out forcefully through the nose. Inhale, exhale repeatedly, deeply, and fully. Use the diaphragm muscles with vigor as per capacity. 


This pose requires you to hold the legs above your head. It is good pose to improve the blood flow towards your head, face and increases the oxygen supply to your eyes, and scalp. It helps to strengthen your hair roots, brings glow to the face, relaxes mind and improves the health of your eyes. Just like how your scalp gets benefits, when you flip over your head during sarvangasana or sirsasana, eyes also receive extra oxygen and nutrient-rich blood, which helps the sensory organs like eyes, ear, skin to work properly.


Widely known as the hand over foot pose is an intense forward bend pose and categorized as the inverted yoga posture. Similar to the other inversion poses like sarvangasana or sirsasana, padahastasana also has immense benefits of filing up the upper part of your body with the nutrient rich blood and oxygen, which is responsible to improve your overall health including eye health.


Known as the crane pose in other terms, bakasana is other yoga pose that improves eyesight and strengthens it. It effectively reduces the puffiness around the eyes. As focus towards one point during this balancing pose, it increases your concentration, strengthens the eye muscles, and improves the eyesight.

All these yoga practices are highly beneficial in improving your eye health, and reducing the effects of ageing on your eyes. But always seek expert yoga instructors help for better performance of your yoga practices and follow the instructions of your ophthalmologist to maintain your eye care routine.

Yoga was always considered an enlightening path for attaining the 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.

Yoga is fundamentally considered as a preventative or curative approach for an ailment or malfunctioning system. But the healing properties of yoga transcends 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 purpose. 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 the rehabilitation– a new restored and rejuvenated life!


Rehabilitation consists of different types such as, first- Physical, second- Psychological, third- Social. Yoga helps to return to a healthy life by helping in treating physical disorders such as cardiovascular diseases, stroke, Parkinson’s syndrome, muscular dystrophy, joint pain, and many more. In psychological rehabilitation, yoga helps to deal with posttraumatic stress, maintain the mental equilibrium and restore psychological functioning. As far as the social area is concerned yoga helps the people dealing with societal disadvantages, struggling with substance abuse, minors in remand homes, elders in old age homes, and the ones struggling with their addiction in rehab centers. A rehabilitation mainly consists of stages- rest and protect, recover your motion, recover your strength, and recover your functionality.

Pain management

There are millions of people who get to suffer from chronic pain for years without any respite. Exercising with the help of yoga can go a long way in alleviating the symptoms causing the quality of life to improve drastically as well.

Good digestion

‘Bad digestion is the root of all evil’, -a famous saying by Hippocrates. According to Ayurveda also, the cause of all the diseases lies in the poor digestion. A robust metabolism can help you to have all the energy you need and make sure that you have proper nutrition at all times. This is something that you can achieve through the practice of various yoga poses to boost metabolism. There are many asanas and kriyas that helps to boost your metabolism and get you in shape like Ustrasana, Pawanmuktasana, Dhanurasana, Halasana. By regular practice of yoga positions like Sulabha tadagi mudra, all the diseases of the stomach are completely cured. Learn more about all these asanas here.

Healthy heart

There are specific yoga asanas that improve your cardiovascular health. Yoga has an effective way of dealing with stress and thus, heals the heart. Yoga lowers the blood pressure, increases blood circulation, lowers the bad cholesterol levels, increases lung capacity leading to increased oxygen levels in the body, improves heart rate. Various yoga postures like tadasana, Vrikshasana, trikonasana, Utkatasana, Ardha mastyendrasana, Shavasana, Dandasana are performed for stimulating good heart rate and cardiovascular strength.

Hormone regularisation

Due to changed lifestyle, bad eating and sleeping habits and deteriorating quality of food and environment cause misfunctioning of hormone-producing glands causing hormonal imbalance. There is a rapid increase in cases of hormone-related diseases like diabetes, thyroid, PCOD, and many more. Yoga reduces the stress hormones in the body and thus overall improves your heart and mental health. It regulates the functioning of the endocrine gland and thus helps in proper digestion and body growth. It regulates the menstrual cycle and thus deals with infertility.

Stress free life

Mental health is as important as physical health. Lifestyle stress, increasing competition and habit of always comparing your life with other’s, unsatisfactory urges drags you to negative thoughts and speculations. All these negative vibes lead to depression. Yoga calms your mind and gives you a chance to reconnect with your inner-self. This counseling and reconnecting with your own spirit provides you the insights about how to deal with the depressing tendencies.

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. 

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!   


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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.   


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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. 


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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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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.   

Adho mukh svanasana 

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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.   


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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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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.   


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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.   

Nowadays it is very difficult a person who does not have any idea about yoga, that much popularity it has gained over the years. Whether you are walking around and come across many yoga studios out there, or find astonishing yoga influencers on the Instagram showing their flexibility making you awestruck, or watching a celebrity praising yoga for enhancing their beauty and energy, you are quite familiar with what yoga is. But how familiar really you are with yoga? Do you know some interesting and funny facts about yoga that may surprise you?

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There is a lot of information and misinformation available about ancient culture of yoga. But there many historical facts and information most people are not much aware of. By knowing these fun facts about yoga will make the picture more clear, whether your concepts about yoga are correct or not.

1 Injuries can be there

Most of the people think that yoga is simply stretching out the body and not a high end exercise. And so the chances of injury are also very rare. Though it is true that yoga is way safer than any other mode of exercise, but it is not free from injuries. It is always best to practice it under the guidance of any expert yoga teacher, so the chances of injuries are very blink. In fact, regular practice of yoga reduces your chances of severe injuries due to its strengthening, cushioning and flexibility effects.

2 There is yoga for dogs as well

Doga is the new term used as yoga for dogs or pets. It is type of yoga designed for pets to accomplish a harmony between pets and their owners. Most of the time they are used a prop to assist in any pose but also are supposed to do some stretches by themselves. This concept was first time used in New York in 2002 by Suzi Teitelman as “Yoga for Dogs”.

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3 Origin and meaning of word “Yoga”

It is derived from the Sanskrit word, having its root in Yuj meaning to yoke or join together. This also made Sanskrit tattoos popular. The yoking refers to the yoking of the conscious mind to the higher self or the parmatma, the supreme spirit. This is to reach the ultimate bliss also called as the samadhi, or placing and putting together.

4 True origin of swastik

Swastik is actually a yoga symbol. The symbol is derived from the Sanskrit terminology Svastik, which means something that is associated with the wellbeing.

5 The importance of Om

Similar to swastik and other yoga symbols Om is one of the most influential part of yoga. It has great importance in yogic, and meditative practices. Sounds like the soft humming, “Om” is said to be the primordial sound of the universe. It is connected to the third eye (Ajna) chakra, otherwise known as the conscience.

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6 World’s oldest text mentions yoga

The RigVeda one of the oldest texts in the world mentions the elements of yoga. Rig Veda is known as the “praise of the knowledge”. It is 4000 years old dated back to 1500 B.C. Scholars have found that it has the elements of yoga mentioned in it demonstrating how old the practice of yoga has been.

7 Yoga can even aid in improving sex

Regular practice of yoga is effective in strengthening the pelvic floor muscles also known as the moola bandha. It also acts as the workout which provides the benefits similar to the Kegel exercise. This results in stronger orgasm. Yoga is always been associated with improving sexual life and preventing premature ejaculation.

8 Budhha is shown in lotus pose

Lotus pose is a seated pose in yoga, deemed as the preparatory pose for meditation. The founder of Buddhism, Gautam Buddha, is typically shown in the lotus pose. Lotus pose represents the perfect symmetry and poise of the lotus flower. Similarly, Shiva, the ultimate creator and god from Hinduism is also shown in this pose.

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9 There is a yoga postal stamp

In 2015 Late June International Yoga day was established. In the form of celebration and tribute Indian Postal Services released its first yoga stamp. The stamp shows a yogi in seated position with Anjali Mudra just overhead.

10 Yoga is officially in Olympics

In India, Yoga is not considered as the competitive sports. But in Summer 2016 Olympics, it became official sports. Each participants needs to perform 5 mandatory poses, and 2 of their choice. As per the stamina, endurance, flexibility, breathing they are judged. Yogini Briana Bernal was the winner in Summer Olympics 2016.

Whether you are a beginner or an experienced yogi, mistakes are are bound to happen. Some of the mistakes that occur while performing yoga may not cause any serious effects, causing only uneasiness or difficulty in your yoga progression, but others might actually cause you serious safety concerns. While it is advisable to perform yoga under some experienced and trained, authorized yoga instructor, but still there are chances of mistakes due to lack of clarification. Don’t worry, most of the yoga mistakes are easily avoidable. Here is the list of common mistakes you must avoid while performing yoga, for the betterment of your yoga practice!

Starving or being full while practicing

It is often difficult and quite tricky to perfectly schedule your meals around your yoga sessions but believe it—if you are trying to practice yoga with a full stomach, you’ll instantly regret it. Having your stomach full of meal or water during yoga practice is going to be uncomfortable, slow you down, and even prevent you from achieving certain poses…but even the feeling of starving isn’t good. Avoid the distractions of fullness and hunger by having a light-weight snack an hour or two before your yoga session begins.

Not maintaining the hygiene

Your yoga mat and yoga room needs regular cleaning  to keep it functioning proper and not get stinky. A yoga mat including the floor used specially for hot yoga or power yoga becomes dirty and eventually starts to smell bad, distracting you during practice. It also has harmful bacteria and can cause fungal infections. It can furthermore compromises the grip of the mat employing to loosing the balance and making your hands and legs to slide or slip, causing any serious injury.

Not having the correct stuff with you

Cheap yoga mats over a time becomes slippery, they bunch up and don’t stay flat or in shape. This distracts you and can prevent you from performing the asanas to its fullest, and can even lead to the injuries. While buying a yoga mat always pay attention to the fact that it provides cushioning for your joints, knees, and palms and has a good grip to avoid unbalancing and any type of slips.Similarly yoga props are of great help to perfect your pose with practice. STraps, blankets, blocks gives you extra edge to attain the perfect pose from beginning which you with regular practice can achieve finally without the props also. 

Not following the dress code

It is advisable to wear the clothes that allow you to move around easily, made with a fabric or material that feels comfortable to your skin, highly stretchable and sweat absorbing, having a cooling effect. For hot yoga, you will need minimal clothes with moisture-absorbing properties. For vinyasa and ashtanga classes you will want Comfortable and stretchable clothing is recommended for vinyasa and ashtanga classes. For mild exercising and basic classes, loose-fitting and comfy clothes are the best option. If you are not sure about how to dress for class, you can always take the help of the yoga studio’s instructors and staff for recommendations.

It is not only about the ‘breath in & breath out’

Establishing and maintaining a slow deep yogic breath throughout a yoga practice is often difficult if you’ve spent a lifetime not listening to your breathing patterns. While many yoga movements are timed with the breath, don’t hold your breath to stay pace with the teacher. Add in extra breaths when needed, allowing yourself to breathe fully and simply in the least times. If you find yourself breathing through your mouth, consider starting your practice with a slower-paced class.

Relaxation is equally important

Shavasana, the ultimate relaxation pose, is the cherry on the top. If you are not allowing yourself to sink in the relaxing Shavasana pose, you will not be able to fully absorb the benefits of all the work you’ve got while performing all the asanas. After completeing every seession of your yoga regime,spend the last 5-8 minutes in Shavasana no matter how long and complex or simple your session may be. A brief seated meditation is also a way to conclude your yoga practice on good note.

Yoga can help you maintain a healthy spine and nervous system keeping the back pain at bay. Yoga stretches and strengthens the vital back muscles giving relief from the back pain. We tend to take our back for granted neglecting the stress we induce on it constantly. Some people have to spend the whole day sitting in front of the screens, travel a lot, need to perform heavy-duty physical tasks, result- a backache. Finally, our delicate spine gives up and begins a cycle of severe pain. For some people the problem is temporary. But for many, it can turn into chronic pain.  

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But thankfully yoga is there. Though for severe cases a medicinal help is always recommended but if the pain level is moderate yoga solely can give you relief from the nerve-wracking backache. Even if the pain is severe, you can still include some gentle yogic stretches in your treatment for faster relief. Yoga strengthens, stretches your back improving the blood circulation to the spinal curve. Begin your journey today with effective yoga poses that strengthen your back and improve the quality of your spine and nervous system associated with it.  


Parshvottanasana is great for people suffering from tight hamstrings and low back pain. It is an intense side stretch pose, closely related to Revolved Triangle Pose. When done properly it lengthens the spine, strengthens the legs, stimulates the digestive organs, and calms the mind. The full variation of this pose includes the reverse namaste, which is an extremely deep pose. 

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Ardha Chandrasana 

It is great at reducing lower back pain, increasing the flexibility of the spine, and trimming the waistline. Half Moon Pose is known for the quick boost of energy it gives to get you ready for your long tiring day. It improves the sense of balance and coordination. 

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Trikonasana helps to stretch back, core, legs, and arms.  It especially helps in lengthening the spine. Try to do it under the surveillance of your yoga instructor to avoid any mistake that may lead to further soreness on the muscles. 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. 

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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. 

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Marjarasana , Bitilasana

Marjarasana and bititlasana combo 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 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.

Marjarasana 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 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.

Ardhya 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. 

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Samkati Bandhasana 

This asana involves the legs, core muscles, wrist, and shoulder muscles, providing a deep stretch to the upper body, including shoulders, abdomen, chest, and spine. It neutralizes the spine. It builds strength throughout all the core muscles including muscles surrounding the spine. Also helps to improve balance and posture. 

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Yoga asanas give you a more holistic approach to deal with the weak bone structure, locked joints, increasing the flexibility and mobility of back muscles, preventing you from injuries, healing the wear and tear. You need to understand as you age, the chances of back pain increases. Lack of regular practice of yoga asanas (which are easy on your muscles and joints), crash diets, eating unhealthy food leading to blockage of proper nutrition to the body further aggravates the situation. Make sure to have a healthy diet, adequate water intake, and regular exercise including yoga to keep your spine strong, flexible, strain & pain-free. 

Remember, everyone has different abilities with respect to strength and flexibility, so it is advised to stop immediately if you feel too much pain after performing these poses. Always consult your physician or medical therapist before joining yoga classes for back pain. 

Migraine causing the severe headache accompanied with the sensitivity to sound, light, and smell, sometimes leading to nausea depending on the intensity of the attack. Its symptoms and seriousness vary from person to person making it difficult to treat, as the causes are still unknown. Mild headaches are common and can be self-limiting, not requiring active intervention. If you are suffering from severe headache causing interruption in your daily activities, one must not ignore it.  

What is migraine and its symptoms? 

A severe headache lasting up even for a day or more, giving a feeling of nausea, double vision, limb sluggishness is called a migraine. This even gets triggered or amplified with the sound, light or smell. The person’s ability to predict the possibility of headache is generally known as aura. As the symptoms are very common it requires a thorough inspection of the how it began, how it progressed, what amplified it, and what medications were administered. This determination helps to evaluate the severity of headache. The symptoms can be unique to each individual.  

Can yoga give relief from the migraine? 

yoga asanas for migraine at Shwet yoga classes in thane

Experts revealed that performing yoga asanas offers the natural relief from migraine.  The ancient practice of yoga compromising of the various yoga asanas, and breathing techniques can help you relieve the nervous tension and encourage the holistic lifestyle. The persistent practice of these yoga asanas help you better be prepared for your next migraine attack.  

Effective yoga asanas to mitigate migraine 

1) Hastapadasana 

Also known as the standing forward bend, this pose must be avoided by the individuals suffering from lower back injury or pain, spondylitis, cervical pain, or any other back or spinal issue. This yoga asanas gives a good stretch to the whole body, and regulates he blood flow throughout the body. It also facilitates the blood flow towards the brain, neck and upper head portion. This stimulates the brain nerves leading to less chances of headache. 

yoga asanas for migraine at Shwet yoga classes in thane

2) Setu Bandhasana 

Also called as bridge pose, is a gentle backbend pose that can be energizing, rejuvenating, or luxuriously restorative. It is one of the best yoga asanas to calm the central nervous system. It is also effective in increasing the blood flow in the upper part of body as heart is lifted above your head. It instantly soothes the back and neck muscles, also helpful in relaxing the mind and reducing stress, anxiety.  

yoga asanas for migraine at Shwet yoga classes in thane

3) Balasana 

As the name suggest, child’s pose, is a yoga asana giving a calming effect like a child feels. Aften known as a resting stance; this yoga asana is an effective relaxing pose. Child’s pose is very calming for your system and amazingly effective in reducing the pain. It not only relaxes the neurological system but also helps to reduce the blood pressure.  

yoga asanas for migraine at Shwet yoga classes in thane

4) Savasana 

Commonly known as the corpse pose is the most relaxing pose of all yoga asanas. When migraine hits all you want is to lay down, rest in a dark sound free room, and relax. Corpse pose serves the same purpose. It helps you to relax in a meditative state, or least it can allow your mind to get calm down and get relief from the pain. Ideally you should keep your body in neutral position while performing this yoga asana.  

yoga asanas for migraine at Shwet yoga classes in thane

5) Marjarasana 

Usually cat-cow pose is done along with each other. It stretches your neck and spine, improves blood circulation by stimulating the spinal system, and has a calming effect on the mind and spine. It also increases the flexibility of the spine, relaxing the stiff back, shoulders and neck muscles which can trigger the headache or migraine.  

yoga asanas for migraine at Shwet yoga classes in thane

Along with all these yogic remedies follow a consistent lifestyle, take a break from your activities and allow your mind to relax. Practice meditation, take good sleep in the night avoiding being awake late in nights. Yoga is helpful to induce these good habits in one’s life, helping to relax and treating insomnia. When migraine is about to start switch off the lights and take a relaxing nap, little caffeine intake can help in early stage of migraine attack, also try to avoid caffeine intake late in nights as it can disrupt your sleep. Always look forward to follow the meal and bed timings. Yoga asanas, pranayamas, meditation are a long term solution for the problem of migraine.  

Yoga isn’t just beneficial for improving flexibility, build core strength, and reduce stress and depression; it also can assist you to sleep better—especially if you suffer from insomnia. This is often true for working professionals—who are under pressure and stress of deadlines, living irregular lifestyle, constantly seeing screen longer than the recommended timeline. If you cannot seem to sleep enough, yoga can help. Regular yoga practice is known to cure several ailments, including insomnia or abnormal sleeping habits. Yoga helps unwind stress and induce better sleep in the night.

It is very important to choose out the proper yoga practices for your sound bedtime routine as often the energising and vigorous flow of yoga won’t assist you in the sleep. But restorative sorts of asanas will definitely be the ideal option to induce sleep and cure chronic insomnia. Take the help of a yoga coach to find out more.

Yoga practices to cure insomnia and other sleeping disorders

1) Shavasana

Yoga practices at shwet yoga classes in thane west

In this yoga asana, you need to get your body into sleep mode with a humble corpse pose, concentrating the mind on the body and inhalation, thus letting go of  the day’s worries. By staying focussed on the mind and getting into consciousness, you’re taking the mind off things that are resulting in stress and anxiety, thus helping you in sleeping peacefully.

2) Balasana

Yoga practices at shwet yoga classes in thane west

Also known as the child Pose, considered as 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 gives your body the right stretch that it deserves. Don’t judge it by how easy it looks. The posture massages the abdominal organs, while also helping you relax and soothe your mind, therefore, providing you an honest night’s sleep. Also good in releasing all the dissipated energy.

3) Yastikasana

Yoga practices at shwet yoga classes in thane west

It is an ultimate simple asana to destress and remove all the fatigue. This is often an exceptional stretch for creating the spine supple. It tones up the whole nervous system and also stretches the muscles and joints of the body. It also gently rubs the digestive organs and recovers the method of digestion, thus facilitating you to sleep well. Additionally, it also advances the circulation of blood and soothes the mind. It is especially beneficial for sound sleep in pregnant women.

4) Matsyasana

Yoga practices at shwet yoga classes in thane west

The Matsyasana causes a stretching on the thyroid and parathyroid glands, thereby improving their function. It stretches the intestines, liver, pancreas, bladder, and other abdominal organs which improves their functioning and efficiency. Reduces blood supply to the legs and redirects it to the reproductive and pelvic organs. Stagnant blood around the spinal column is drained. Improves supply to brain and face, also stretches the arteria carotids. The sleep is improved thanks to the increased blood supply. Toning of intercostal muscles helps in deep breathing, so it’s helpful in asthma and insomnia and snoring disorder.

5) Bhramari Pranayama

Yoga practices at shwet yoga classes in thane west

Brahmari is that the Sanskrit word for “bee” once we do that pranayama a sound is made almost like the bee hence the name. Very calming pranayama and helpful to people affected by insomnia, anxiety, and nervousness. Take an extended, continuous, smooth inhalation through the nostrils. While exhaling from the throat create a humming sound. The inhaling and exhaling process has got to be non-jerky, steady, and unhurried.

6) Mindful thinking with meditation

Yoga practices at shwet yoga classes in thane west

Very often, sleep eludes us when we’re stressed or anxious. Our mind races with a mess of thoughts, leaving sleep far behind. Breathing well is the first initiative toward self-healing. Learning to breathe correctly can positively affect our thoughts and moods. While we’re aware that every thought can alter the rhythm of our breath, few people know that by altering the rhythm of our breath, we will change our thoughts through meditation. For more information on breathing-related yogic practices contact us.