When formulizing the kids yoga class, the biggest concern is how to manage the different energy levels of the participating kids and make them comfortable, so that they can have fun while improving their health and personality? What points we must keep in consideration to make the kids yoga class more appealing and engaging? 

kids yoga class in thane west shwet yoga

Kids have an inherent nature of shifting moods. Sometimes they are so enthusiastic to handle the certain pauses in a pose, while the other day they feel so tired to even try, their spontaneous nature makes it difficult to coordinate or balance. While respecting the spirit in each child and appreciating the creativity in each of them it is also necessary to help them gain the physical and mental health benefits of yoga. It is the duty of every kids yoga classes instructor to make sure that each child is provided with a session that makes them feel safe, stimulates and encourages them, fosters relaxation, and imbibe kindness and calmness in them. 

Guidelines to create a fun kids yoga class 

Breathing and energizing 

Start with breathing poses. Be creative with introducing kids to different types like deep breath, peace breath, balloon breath, etc. Following this start with a sun salutation and energizing yoga poses. The freeze flow techniques, ladder climbing, yoga ball rolling, and simple stretching fire the brain connections and warms up the body. 

kids yoga class in thane west shwet yoga

Standing and balancing sequences 

Once the body is warmed up you can move forward to standing yoga poses and body balancing asanas. This stimulates the blood flow and energy in the body develops awareness and coordination. It ensures the safety and readiness for the forward bending, back bending, and twisting poses. 

Flexibility in the lessons 

Creativity and flexibility in the teaching sessions is the key to engaging kids yoga class. Kids are not like adults; they are not quiet or focused when they enter the class. They usually don’t follow the sequence. It is not necessary that the class flow and sequence will go as per the pre-decided schedule. But it is completely ok. Always remain open to adapting the energy of the day. Be ready to make changes according to the requirement of the day. 

kids yoga class in thane west shwet yoga

Don’t treat them like adults 

A kid’s tiny structure and ever-wandering mind are very different from an adult’s. There may be a possibility that they are just attending the sessions as their parents have enrolled them. Be patient, compassionate and try to highlight something positive in their practice. Unlike the self-motivating adult kids need encouragement to continue the tasks.  

Rewards and Positive feedback 

Just saying “good job” is not going to help in the case of kids yoga class. You have to take extra effort. Giving high fives, sharing a happy dance on little achievements, saying words like “Amazing! You are a superhero!”, gives a more promising impact than just showing a thumbs up. Allow yourself to be creative with feedbacks, giving certificates of appreciation, or some lollipops once in a while after completion of a weeklong workshop. 

kids yoga class in thane west shwet yoga

Bring out the kid within you 

Playfulness is the key. A kids yoga class should not comprise of just practicing yoga. It must include elements like dance, drama, games such as the musical chair, dress-ups, and more. Be innovative with the ideas like yoga-inspired dance choreography steps. Keep it friendly, playful, and have fun! 

Take it easy 

A basic introduction to the asanas with safety assured is the main goal of teaching yoga to kids. Don’t look out for perfection. Alignment is secondary. Once a kid understands the basic structure of a yoga pose like a tree pose or mountain pose, it is enough. As they keep on practicing, they will begin to learn about alignment in adulthood. Making them feel strong with the Bow pose, feeling of flying with crow pose, being brave with the warrior pose is the main goal of kids yoga class. 

kids yoga class in thane west shwet yoga

Grow along 

Kids have an honest, intuitive nature which we adults lose during the process of growing up. We are more focused on the future, still resenting about the past, completely ignoring to live and enjoy the present moment. Kids are not like that. They are happy in their space, not afraid of falling or failing. Embrace your kid yogis and their way of loving, living, and accepting the flaws & imperfections within. Grow along with them and your kids yoga class session will prove to be fun for not only the little ones but also for you. 

Can yoga help you manage PCOS symptoms and period cramps? Yes, to a great extent! 

What is PCOS? 

Polycystic Ovary Syndrome (PCOS) is a common female endocrine disorder affecting nearly 10 to 12 percent of women in their childbearing age. This disorder causes your ovaries to produce male hormones in excess proportion, irregular and painful periods, weight gain, difficulties in conceiving, affects your fertility. But with the use of yoga for PCOS you can manage the complications and symptoms to a great extent. 

yoga for pcos at shwet yoga classes in thane west

Polycystic Ovarian Syndrome or PCOS is the most common problem women are facing all over the world. Lifestyle changes, irregular diet, bad eating habits and high intake of junk food, sedentary lifestyle lacking physical activity and exercise are the main reasons for PCOS. Although there is no specific cause associated with the disease, it is seen that the highly stressed lifestyle is the main contributor to it. Many medical professionals recommend regular exercise especially stretching and twisting yoga asanas along with a healthy diet to control the symptoms. 

There is no particular treatment to cure PCOS yet, but yoga can help with symptoms. Yoga helps to decrease testosterone, thus alleviating stress and anxiety. This moderate exercise includes aerobic workouts and muscle training, helping you to lose those extra pounds gained due to PCOS. It also helps in regularizing your monthly cycle and the pain is also significantly reduced. 

Here is the list of yoga asanas for PCOS helping in managing the symptoms, regularizing your periods, and reducing the cramps, pain associated with it- 

1.Garland Pose (Malasana) 

yoga for pcos at shwet yoga classes in thane west

Malasana also referred to as Garland Pose or a yoga squat. This yoga asana provides quite an amazing stretch to the groin area, opening the hips. It can benefit a person with PCOS by increasing blood circulation and blood flow to the pelvic region, improving metabolic rate, and aiding digestion. It gives a good stretch to your lower back, hamstring, and hips. Try to do the pose by putting a blog under your seating bones for extra support.   

2.Bow Pose (Dhanurasana) 

yoga for pcos at shwet yoga classes in thane west

Dhanurasana is an incredible back bowing yoga pose for expanding and increasing spinal strength and adaptability. It stimulates the internal organs. Dhanurasana helps you get rid of the menstrual cramps, it strengthens the reproductive organs and regulates the menstrual flow. This posture stretches the chest and strengthens the lungs, making it a very beneficial posture for those with asthma and respiratory issues, additionally releasing stress. 

3.Cat-Cow Pose (Marjarasana & Bitilasana) 

yoga for pcos at shwet yoga classes in thane west

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 track. It gives strength to bear the pain of childbirth and menstrual cramps. It helps to balance the hormonal levels in women, thus suppressing the symptoms associated with PCOS and irregular periods. This is one of the most beneficial yoga asanas for women’s problems. 

4.Bridge Pose (Setu Bandha Sarvangasana) 

yoga for pcos at shwet yoga classes in thane west

This pose is known to calm the central nervous system. It strengthens the spine and reduces the strain on the neck and gives relief from the sagged shoulders. This asana improves blood circulation through arteries remedial for migraines, headaches, stiff neck, and insomnia. It provides calmness to the brain and reduces stress and anxiety. It is a wonderful yoga asana for thyroid muscles which is an important aspect of PCOS treatment. It is also known to alleviate menopause symptoms. 

5.Cobra Pose (Bhujangasana) 

yoga for pcos at shwet yoga classes in thane west

This is one of the poses from the twelve Suryanamskara poses. This pose activates the kundalini- known as the prime energy and main driving force of life- thus helps in controlling the PCOS symptoms. it can be performed specifically to increase fertility. It tones the abdomen muscles, increases flexibility, strengthens the spine, opens the shoulders, and increases blood circulation.    

6.Butterfly Pose (Supta Badhha Konasana) 

yoga for pcos at shwet yoga classes in thane west

This yoga posture is also known as the 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. According to Iyengar, this yoga posture is a blessing to 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. 

Meditation offers time for relaxation and increased mindfulness in a distressing way where our senses are already dulled in today’s competitive environment, giving good relief from day-to-day stress.  

Yoga Instructors, spiritual leaders, and mental health specialists have designed many techniques of meditation. All these types and techniques are designed to suit many people irrespective of their personality or way of lifestyle. For somebody who meditates, the training offers an opportunity to improve physical wellbeing, along with mental prosperity. In any case, there is no “right way” to meditate, which means individuals can investigate the various kinds until they discover one that works for them. 

meditation at shwet yoga classes in thane west

Meditation techniques: 

Meditation or yoga teachers have various thoughts regarding how often and how long an individual must practice meditation. It is fine to mix-match the different techniques or to test various methodologies until the correct one is found. Within each type of meditation, there are a few subtypes. 

Different techniques of meditation- 

Spiritual Meditation 

When the meditation is practiced with a deeper religious context, where elements like a silent, spoken, or chanted prayer, support a deeper connection with the divine. In non-theistic conventions, for example, Buddhism and Taoism, meditation is progressively centered around mindfulness and self-realization. In that sense, non-theistic spiritual meditation especially emphasizes the progress of becoming a better human being.  

Mindfulness Meditation 

Mindfulness meditation can be instrumental in helping us see how our brains work. This self-information fills in as a foundation for beating disappointment, depression, prejudice, and a large number of different resentments that prevent us from living more joyful lives. The most popular focal point of mindfulness meditation is the breath; un-judged perception of physical sensations is another common technique. At whatever point you discover your thoughts are wandering, basically notice them without judgment, and take your concentration back to your breath.   

meditation at shwet yoga classes in thane west

Focused Meditation 

This technique exclusively requires us to focus solely on whatever it is that we are doing: it is specifically the reverse of performing multiple tasks. Whatever the object of your meditation, you should concentrate your whole consideration on it. At the point when you’re eating, you’re mindful of the sensations associated with eating; when you’re working out, you’re mindful of the sensations associated with working out. 

Visualization Meditation 

In a basic manner, we can close our eyes and envision a delightful mountain lake, an open sky, a natural scene, or whatever other representation that addresses us. In other words, we can visualize ourselves being getting relaxed and enjoying the peace, beauty, and scenery around us. This deep relaxing thought and experience increase compassion and wisdom. A few people think visualization meditation is a sort of break from the world since we envision something that isn’t generally there. 

Movement Meditation 

Numerous types of meditation urge you to stay in one position, yet movement meditation centers around body movements. This strategy can likewise be related to yoga or tai chi and other martial arts practices. When you are able to meditate during your body movements, you can grow your attention to pretty much everybody part that keeps you moving. 

Benefits of meditation 

When you learn meditation techniques from a qualified yoga and meditation practitioner, you can fully enjoy its benefits with quick results. Here is the list of benefits of meditation- 

  • Build a new way to manage your stress 
  • Gives you a new perspective to handle the stressful situations 
  • Teaches you to live the present moment 
  • Reduced negativity and increased self-awareness 
  • Improved decision-making power 
  • Increases patience and endurance 
  • Boosts creativity and imagination 
meditation at shwet yoga classes in thane west

Common meditation symbols 

Symbols play an important part in yoga tradition and practice. Symbols help an individual to facilitate the connection with the various universal forces. It helps meditation practitioner gain direct access to these forces, assists them in gaining a higher state of consciousness, develops optimistic behavior and bring deeper insight into one’s life. 

Common meditation symbols are explained here- 

Om/Aum Symbol 

meditation at shwet yoga classes in thane west

This is the most common meditative symbol. It is also considered one of the most sacred symbols in the yoga tradition. It represents the consciousness of the universe condensed into a sound. It is the first uttered word and it helps to open the third eye. It is often used to open or close a yoga or meditation class. 

Lotus flower symbol 

meditation at shwet yoga classes in thane west

It is believed that meditation helps to raise the heart above the obstacles and help it to bloom, in the same way as the lotus flower blooms above the muddy water. In Buddhism, the petals symbolize the opening of the heart. It gives the message that any person can overcome the difficult situations he/she is facing and can reconnect the light surrounding them. 

Mandala Symbol 

meditation at shwet yoga classes in thane west

This meditation symbol represents the universe, the circle of life. In yoga, the mandala symbol represents the unity and harmony of the mind, body, and symbol. Meditation practitioners focus on a mandala to draw them deeper into concentration. 

Chakras 

meditation at shwet yoga classes in thane west

The literal meaning of chakras is the “wheel”. These wheels represent the energy centers of the body. There are seven major chakras in the body that can be harmonized through meditation. Yoga has asanas that work to increase the flow of energy into a specific chakra. 

Namaste 

meditation at shwet yoga classes in thane west

This symbol is often used to open & close meditation sessions. Ancient Sanskrit greeting meaning “the divine spirit within me recognizes the driving spirit in you.” 

Yoga practices are the collection of various asanas, kriyas, breathing & meditative techniques, and gestures. Yoga mudras are specific hand gestures generally performed during the dhyana or meditation. Yoga mudras facilitate the flow of energy, that is prana, in the body and the mind. ‘Mudra’ In Sanskrit literally means the hand gestures. 

Significance of Yoga Mudras 

yoga mudra at shwet yoga classes in thane west

Mudras are a significant part of Hindu and Buddhist culture, used in rituals and dance forms. There are around 399 mudras in total across various disciplines. These mudras are extensively used in yoga, meditation, and dance to signify a deeper meaning. Yoga mudras are especially performed to enhance the healing process in mindful meditation. The beauty of practicing yoga mudras is that it can be performed before or after eating, there is no hard and fast rule to its practice. You can practice it while talking, walking, or even when lying in the bed. 

Based on the principles of Ayurveda, yoga mudras may involve the entire body or could be just simple hand positions. Combined with the yoga breathing exercises or meditative practices, it elevates the flow of prana in the body, speeding up the healing energies and energizing the various parts of the body. 

Here are the top 9 most powerful yoga mudras with their health benefits and healing properties- 

1) Gyan Mudra 

This is the most commonly used yoga mudra in meditation practice. It is also known as the chin mudra. In this mudra, your index finger and thumb come together to form a circle and the other three fingers are stretched outside.  

Yoga mudras - gyan mudra at shwet yoga classes in thane west

Gyan means knowledge in Sanskrit, so it is known as ‘mudra of knowledge. It sharpens the mind, promotes physical and mental health. It fosters knowledge, concentration, and creativity. It is also known to open up the energy flow in the entire body. It reduces stress and helps in better sleep. 

2) Dhyan Mudra 

It is a hand gesture that helps the mind to go deep into meditation. It is believed to invoke a sense of calmness- beneficial for sitting in quiet contemplation or meditation.  

Yoga mudras - dhyan mudra at shwet yoga classes in thane west

Bring both the hands together in the lap, keep the back of the right hand resting on the top of the palm of the left hand. Join the tips of both thumbs to form a circle. The right palm represents enlightenment, a state of higher consciousness, while the left palm represents the illusion. Dhyan mudra represents a total balance between all five elements. It keeps you free from blood pressure and heart ailments.  

3) Prana Mudra 

It is often called the ‘mudra of life’, as prana is the energy of life flow. This mudra involves three fingers- thumb, little finger, and ring finger.  

Yoga mudras - prana mudra at shwet yoga classes in thane west

Join the tips of these three fingers together, and point out the other two fingers in a relaxed position and away from the joints. This mudra removes tiredness and helps you to give a boost of energy. It develops stamina, increases immunity, increases self-confidence, relieves mental tension. 

4) Shunya Mudra 

Shunya mudra is used for the spiritual awakening. It stimulates the Anahata chakra that enlightens you to the hidden sounds of nature. One can enjoy peace and tranquility with the use of its practice. 

Yoga mudras - shoonya mudra at shwet yoga classes in thane west

Fold your middle finger and press it with the help of your thumb, try to keep all other fingers straight pointing outwards. This mudra acts as a panacea, removes earaches, and reduces deafness. It awakens your intuition, improves blood circulation, cures thyroid misfunction, helpful in sore throat. 

5) Surya Mudra 

This mudra increases the fire element in the body and helps to reduce weight. As it increases the fire elements in the body it is also known as the Agni mudra. It symbolizes health and energy. 

Yoga mudras - shoonya mudra at shwet yoga classes in thane west

Fold your ring finger and press it with your thumb, put the tip of the ring finger at the root of the thumb. Extend the other three fingers and keep them straight in a relaxed position. It lowers cholesterol, prolongs lifespan, controls diabetes, removes bloating, aids digestion, and sharpens the mind. 

6) Prithvi Mudra 

Earth is considered one of the elements within our body. Prithvi that is earth is represented by the ring finger. It increases the earth element and reduces the Agni element from the body, thereby known as Agni shaamak mudra. It is beneficial for healing and promoting spiritual balance. 

Yoga mudras - prithvi mudra at shwet yoga classes in thane west

Fold the ring finger and join the tip of the ring finger with that of the thumb. Stretch out the other three fingers in a relaxed position. It reduces inflammation, improves body strength, gives glowing skin, reduces hair fall, aids to overcome nasal diseases, controls diabetes, and keeps the ulcers under control. 

7) Vayu Mudra 

It deals with the air elements in the body. It regulates and controls the air movement in the body which gives you a healthy body in a long run. 

Yoga mudras - vayu mudra at shwet yoga classes in thane west

Begin with placing the tip of the index finger at the root of the thumb. Now fold the thumb and gently pressurize it on the index finger. Keep the remaining three fingers straight pointing outwards. It relieves constipation and cures Vata dosha. It removes stiffness from muscles and neck, gives relief from chest pain, cold & cough. It relieves arthritic pain. 

8) Varuna Mudra 

The water element in the body is balanced with this yoga mudra. It prevents inadequate water levels in the body and maintains a good flow of water throughout the body.  

Yoga mudras - Varun mudra at shwet yoga classes in thane west

Fold your small finger and join the tip of the small finger to that of the thumb. Extend out the rest of the three fingers as much as possible. This yoga mudra hydrates the body, keeps the elasticity of the skin intact, improves blood circulation, relieves constipation, increases nutrient absorption., calms the mind, cures the problem of short urination, oligospermia, and menstrual problems. 

9) Apaan Mudra 

It is a purifying, cleansing-energy gesture. It improves the functioning of the organs involved in cleansing and toxin removing such as the urinary bladder, colon, etc. It is known as the ‘mudra of digestion’. 

Yoga mudras - apaan mudra at shwet yoga classes in thane west

Fold the ring finger and the middle finger and join the tips of these to the finger with the tip of the thumb, keep other fingers straight. It relieves indigestion and acidity, regulates menstrual cycles. Detoxifies the body, strengthens pelvic muscles, eases emotional baggage. Removes back, chest pain. It eliminates toothache. Gives you a healthy and strong immune system. 

To get more updates and information about the yoga practices from the yoga life coach click here to contact.

Yoga asanas inspire those who have a liking for fitness and a healthy lifestyle. Many celebrities swear by regular practice of yoga for their sculpted and toned physiques and they never shy away from sharing this secret with anyone. Not only the celebrated fitness enthusiast and famous personalities but anyone can achieve the same results with the help of these top 10 yoga asanas that enhances flexibility and helps you achieve a perfectly carved toned body. 

How yoga for flexibility is beneficial? 

yoga asanas for flexibility

Increases the range of motion: Greater the flexibility, the greater is your range of motion. Yoga asanas for flexibility make it easier for your joints to move freely with much less pressure and effort. 

Great posture: It loosens the tightened and stiffed muscles that can cause bad posture. 

Relieves pain and tension: Stretching due to yoga asanas helps to release the tension from muscles and make it easier to move. This ultimately gives relief from joint, hip, back, and neck pain. 

Improved blood flow: Increased flexibility results in more blood flow thus improving circulation and fastens the recovery post-workout. 

Lower stress: Yoga asanas for flexibility relax your muscles and this release of tension from the muscles results in lower stress levels. 

If you want to try yoga for flexibility then hatha yoga, vinyasa yoga, or the combination of both styles is a good option for you. Focus on how the yoga pose feels rather than how it looks to maximize the benefits. Repeat the poses as many times as you may feel comfortable without any tiredness or pain. 

Yoga asanas for flexibility 

1) Dhanurasana 

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. It increases the flexibility of your core muscles as well as that of legs, back, shoulders, chest, and glutes.  

yoga asanas for flexibility

2) Bhunamanasana 

It is one of the basic yoga poses where ‘Bhoo’ means Earth and ‘naman’ means Greeting. This is one of the best stretching exercises. Opens the Third Eye Chakra or Ajna Chakra and Regulates the functions of Thyroid Gland. It opens up your hips and lower back while boosting the flexibility of your hamstrings and calves. 

yoga asanas for flexibility

3) Gomukhasana 

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 the hip joints and improves the flexibility of the back. It improves kidney functioning and beneficial to those who are suffering from diabetes.    

yoga asanas for flexibility

4) Halasana 

It helps to build strength in the body. One must perform Halasana on daily basis to build muscles and generate power. It relieves fatigue and gives good stretching to the whole body. It stimulates the nervous system especially the spine area. It ensures the proper functioning of the thyroid and parathyroid glands.   

yoga asanas for flexibility

5) Matsyasana 

Keeping stress, nervousness, and negativity at a bay, Mastyasana acupunctures the points that stimulate the entire nervous system. It helps to synchronize your left brain with the right one. This establishes the equilibrium in the brain energy, enhancing the thinking capacity and increasing mental strength. It eliminates stiffness from the cervical area, promotes lung functioning, and increased ease in breathing.   

yoga asanas for flexibility

6) Marjarasana Bilwasana 

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 track. These yoga asanas also help to shift the load from the spine, supplying you with some much-needed relief.   

yoga asanas for flexibility

7) Hastapadasana 

Also known as Forward bend pose. Hastapadasana is the basic yoga asana that is very effective to cure digestive problems, hair loss, back pain, stimulates the nervous system, and also beneficial to relax stiff joints and muscles. It gives a good stretch to the legs, arms, spine, and hamstrings.  

yoga asanas for flexibility

8) Garudasana  

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

yoga asanas for flexibility

9) Kapotasana 

Kapotasana is a great pose to deeply stretch the hip muscles. It alleviates sciatica pain. It stimulates the lower body and nervous system. It is highly beneficial for the piriformis muscles. Trapped energy in our body can be freed with the help of this hip-opening yoga asana. Hip opener yoga asanas allow you to release the negative energy and unblock the flow of positive energy, thus releasing the fatigue and diminishing the problem of low enthusiasm.  

yoga asanas for flexibility

10) Natarajasana 

It stretches out the shoulders, hamstrings, and opens up the hips. As one needs to balance and stretch at the same time it requires focus and concentration. With regular practice, it has been effective to help in a balanced thought process. One of the most graceful yoga asana poses, this is also known as the lord of dance pose.  

yoga asanas for flexibility

Apart from these 10 asanas, Suryanamaskara is one of the most powerful yoga practices to develop flexibility in your body. It can alone give you wonderful results. Practice at least 12 complete sets of Suryanamaskara daily or as recommended by your yoga trainer.  

Ashtanga yoga is considered the most physically endured form of yoga. It involves a series of movements taking more than an hour to complete. Ashtanga yoga focuses on muscle training and strengthening. Practicing it regularly rejuvenates the entire body, makes body muscles stronger and toned, ensures more flexibility, control, and balance in the body. Lots of ashtanga yoga sequences require core and arm strength.  

Ashtanga yoga classes - shwet yoga classes in thane - chakrasana

Is Ashtanga yoga better than weight training? 

Ashtanga yoga can be as effective as weight-lifting or weight training when it comes to building a stronger and fit physique. In fact, weight training typically focuses on one isolated one muscle or a group of muscles at a time, whereas ashtanga yoga tones muscles all over your body. As you hold a pose for a period of time and repeat it several times during a yoga session, it increases muscle endurance. 

So, if you want to develop a good physique and tone up your muscles, want to have power-packed muscles then ashtanga yoga is for you. Join any reputed Ashtanga yoga classes near you and start building muscles. Here is a list of some common ashtanga yoga poses helpful in strengthening the muscles- 

Sun Salutation / Surya Namaskara

Ashtanga yoga classes - shwet yoga classes in thane - suryanamaskar

Surya namaskara is termed 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.    

Urdhva Dhanurasana (Chakrasana) / Wheel Pose 

Ashtanga yoga classes - shwet yoga classes in thane - chakrasana

Chakrasana is often considered to reduce 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.   

Prasarita Padottanasana / Spread Feet Stretching Pose 

Ashtanga yoga classes - shwet yoga classes in thane - prasarita padottanasana

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.   

Parivrittit Trikonasana / Revolved Extended Triangle Pose 

Ashtanga yoga classes - shwet yoga classes in thane - parivritta trikonasana

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.    

Utthita Trikonasana / Extended Triangle Pose 

Ashtanga yoga classes - shwet yoga classes in thane - trikonasana

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.   

Ardha Baddha Pashchimattanasana / Half Bound Lotus Forward Pose  

Ashtanga yoga classes - shwet yoga classes in thane - ardha baddha paschimottanasana

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.   

Dandasana / Plank 

Ashtanga yoga classes - shwet yoga classes in thane - dandasana

Dandasana involves all the eight limbs of your body. It is helpful in toning the core, abdominal muscles. It improves the strength of the arms and legs. It lengthens and stretches the spine and stimulates the nervous system. It increases the body’s resistance to back and hip injuries. 

Viparit Dandasana / Reverse Plank 

Ashtanga yoga classes - shwet yoga classes in thane - viparit dandasana

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 helps in building emotional stability and boosting confidence. It is very helpful in the core. Arm and leg muscle strengthening.  

Utkatasana / Chair Pose 

Ashtanga yoga classes - shwet yoga classes in thane - utkatasana

The largest muscle in the body is involved while practicing this pose. It is recommended to hold the pose as long as you are comfortable. The longer you hold the pose the more beneficial it is and more calories get burned. One minute of holding this pose burns around 5-6 calories. Parivritta Utkatasana is the rotated variation of this pose, strengthening the quads and gluteals. Doing this pose with weight resistance can increase the number of calories burned. 

All these and many such ashtanga yoga poses are highly beneficial for strength building. You can combine ashtanga yoga sequences with your cardio or weight training or you can just perform the ashtanga yoga sequences alone to achieve the same. 

Invest in a regular practice of yoga asanas to get rid of unnecessary stress and get your fluctuating blood pressure under control. 

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

yoga asanas at shwet yoga classes in thane west

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

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

1) Balasana 

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

yoga asanas at shwet yoga classes in thane west - Balasana

2) Paschimottanasana 

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

yoga asanas at shwet yoga classes in thane west - pashchimottanasana

3) Badhhakonasana 

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

yoga asanas at shwet yoga classes in thane west - Badhhakonasana

4) Setu bandhasana 

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

yoga asanas at shwet yoga classes in thane west - Setu bandhasana

5) Ardha halasana 

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

yoga asanas at shwet yoga classes in thane west - adha halasana

6) Ardha Mastyendrasana

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

yoga asanas at shwet yoga classes in thane west - ardha mastyendrasana

7) Vajrasana 

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

yoga asanas at shwet yoga classes in thane west - vajrasana

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

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

Eyes are the most powerful medium to communicate with the world. They are vital to see, feel, and envision the world around you. But nowadays 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 learn it at shwet yoga classes in thane west

Can yoga benefit our eyes as it does for other vital organs? 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.

Remember to splash cold water on your eyes few times before you do yoga for eyes to get maximum benefits. Try to keep the spine erect and held your head straight while attempting these exercises.  

1) Yoga for eyes: Palming 

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This simple exercise gives your eyes the break they need and helps them to relax after a long tedious job. Sit in a relaxed position – Sukhasana or Padmasana. You can simply sit on a chair if you are at a workplace. Take a few deep breathes and relax your body and mind. Rub your palms against each other vigorously and make them warm. Now place them gently on your eyelids. Feel the warmness from your palms being transformed to your eyes. This gives instant relaxation to your eye muscles and reduces the dryness of the eyes. Repeat the process at least 3 to 5 times. 

2) Yoga for eyes: Blinking 

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Every time we blink, we are doing a natural exercise for our eyes that relaxes our eye muscles. Yoga for eyes just helps us to maintain that natural rhythm by generating awareness, that we generally lose watching constantly mobile and TV screens. Thus, safeguard us against myopia or hypermetropia. 

Sit comfortably in a relaxed position with your eyes open. Blink rapidly 10 times. Close your eyes and take deep breathes, relax for 20 seconds focusing your attention on the breath. Slowly open your eyes and repeat the same procedure about 5 times. 

3) Yoga for eyes: Rotation Clockwise and Anti-clockwise 

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. 

yoga for eyes learn it at shwet yoga classes in thane west

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. 

4) Yoga for eyes: Tratak 

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. 

yoga for eyes learn it at shwet yoga classes in thane west

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.  

5) Yoga for eyes: Bhastrika Pranayama 

yoga for eyes learn it at shwet yoga classes in thane west

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. 

6) Yoga for eyes: Kapalbhati Kriya 

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. 

yoga for eyes learn it at shwet yoga classes in thane west

Sit on the floor with legs crossed and back straight. Inhale deeply through both nostrils expanding the chest. Expel the breath with force on the lungs. Do not use abdominal strokes. Do not strain. Continue active exhalation and passive inhalation. Complete 30 rapid breaths, then take a deep breath and exhale slowly. This is one round of Kapalbhati. Each round shall be followed by deep breathing. Do as many rounds as possible. 

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With so many yoga classes out there it becomes difficult for many persons to choose the best and most suitable yoga class among them. Everyone has a different personality and body structure and so they individually have different requirements. So, everyone’s requirement is unique as per their personality traits. But there are still few accredited, well-known yoga classes out there, with trained and qualified staff, that offer most of the yoga styles and customized packages suitable for an individual’s requirements. 

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Lots of options and choices may confuse the learner, especially the beginners, and he or she tends to make mistakes while choosing the right yoga classes for themselves. Here is the list of points that must be taken into consideration to avoid the common mistakes while choosing the best yoga classes for you- 

1) Not taking the distance into consideration 

It is not logical to select a yoga studio far from your residence just because your bunch of other friends has registered themselves there. Always search for the best options nearby your place of stay or work. Traveling long distance for hours to reach the yoga classes exhaust your body impacting negatively on your practice. Vigorous yoga sequences like that in vinyasa, ashtanga, or power yoga classes burn most of your calories. So, it is not feasible for anyone to again travel long distances and feel more tired instead of relaxed and energized. Always take the distance into consideration and choose the best yoga classes near you

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2) Lack of research 

There are many options available to do a good piece of research about any yoga institute in this digital era. Go through their website, social media pages and track their record, activities. You can easily study their profile, achievements, Qualifications mentioned on their web pages. Studying their social media profiles, pages gives us insight into the various activities and events yoga classes conducted on regular basis. Yoga classes conducting regular activities, undertaking small events, proposing fun events are the ones to opt for. This makes the classes fun to attend and breaks the monotonous boring sessions. 

3) Check the qualifications 

Never blindly choose a yoga class. A well-qualified, certified and trained yoga teacher has the ability to transcend the knowledge and techniques of yoga to you. Always check the certifications and achievements of your trainer. A well-practiced, knowledgeable yoga trainer can teach you about the pros and cons of a particular yoga pose, modify it according to your requirement, and conveys to you the best steps-by-step follow instructions to master the pose over a certain time frame. 

shwet yoga classes in thane west

4) Don’t jump for advanced class 

Each step a day is the key. Don’t jump to the advanced yoga classes directly. First, opt for the classes offering beginner’s yoga classes. Rome was not built in a day, nor you are going to master this ancient practice of thousand years in just a few hours or days. It takes immense practice and patience to master a single style or even a single asana. But everything is worth in yoga. Each day is a new challenge and each session gives you a new level of satisfaction. Yoga teaches you how beautifully your body designed to feel good. Enjoy every minute of your session and never rush. 

5) Experienced or novice 

Check for how long your yoga classes are in the teaching business. A yogi teaching for many years is always preferable over the one who has just begun the service. The experience of training for years, so many different people from all age groups and genders make them a reliable person to surrender your body to. Years of experience give an edge about how to handle the individual’s concern depending on their body type, flexibility level, and certain medical conditions. Also, check if the trainers themselves practice regularly or not. Someone who is not practicing enough regularly, or is not enhancing their knowledge by keep studying new practices and techniques, should not be teaching yoga. 

shwet yoga classes in thane west

6) Less is More 

Having lots of students is not always a plus. Consider there are lots of students, like around 50 or more, in a single class, how come the teacher pays attention to all the individuals. It is not possible that your yoga teacher can pay attention to every student and observe that someone is making a mistake and correct it. So, ask for yoga classes where there are small bathes or 2-3 yoga instructors allotted in a batch. 

7) Have an option of online classes 

It may not be possible for some students to attend the class by being physically present at the places of class. Or there may arise a situation when you have to go some other place regarding official work or personal commitments. This may hurdle your yoga practice. So always go for the classes offering online yoga classes, so that your practice can continue without any break that too without having to be present there. Online classes give you more flexibility and comfort of time and place. 

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All these points should always be taken into consideration to avoid the mistakes of choosing the wrong yoga classes and then face the frustrations of irregular sessions, lack of progress, and injuries due to wrong techniques and practices. 

Daily practice of yoga at home or at any other place as per your convenience helps you stay healthy, fit, happy, productive, and calm. You can start yoga at home all by yourself or you can join a good online yoga class to learn the techniques and postures from an expert. Once you have learned the basic rules and principles of yoga from a qualified yoga teacher, you can practice it in the comfort of your own home. refer different books for yoga

Yoga at home online yoga classes by shwet yoga classes in thane west

Doing yoga at home not only keeps you cheerful but also encourages your family members and friends to follow the regime as they get to experience positivity and energy through you. So, what are you waiting for? Just gear up and start your yoga practice that too from the comfort of your home and follow these 7 tips to make it more convenient. 

7 basic tips for practicing yoga at home – 

1) Find a comfortable place 

It would be best if you have a dedicated part of your home or a small, private room exclusively for meditation and yoga practice. It is observed that the positive vibrations created during the dhyana and asana practice remain in the place and it gives the place an aura of healing and strength. If there is no such room available you can choose any place provided it is quiet and large enough that you can practice full body stretches comfortably with focus, without disturbance, and any obstacle.  

Make you practice at the same place every day and the space is clean and well-ventilated. 

Yoga at home online yoga classes by shwet yoga classes in thane west

2) Pick a convenient time 

A morning time is generally considered more preferable for yoga practice as it is quieter and filled with fresh air during this time. Practicing yoga in the morning keeps your energy levels high throughout the day. However, you can pick any time of the day according to your convenience and comfort. An evening practice helps you to get rid of the stress accumulated through the entire day and helps you to relax. 

Yoga at home online yoga classes by shwet yoga classes in thane west

3) Watch out your fullness or vice-versa  

Ensure that your stomach is relatively empty when you practice yoga. But also make sure that you are not hungry. This causes a lack of enough energy in the body to follow the flow. This may harm rather than benefit your health. Always keep a water bottle near you as keeping yourself hydrated is equally important. Keep a gap of 2-3 hours between your yoga practice and meal. Have light snacks before or after 30 minutes of the practice. 

Yoga at home online yoga classes by shwet yoga classes in thane west

4) Never skip warm-ups 

Always warm up before intense yoga sequences. Warm-up stretching helps to loosen the tightened muscles and prevents any risk of muscle straining. It also provides the necessary flexibility to the body so that you can do the twisting and stretching postures more comfortably. So, never ever miss warm-ups. 

Yoga at home online yoga classes by shwet yoga classes in thane west

5) Be natural 

Always opt for loose, comfortable clothes made of natural fabric. Body-hugging tight clothes restrict your movement and do not allow you to stretch completely. At the same time, too loose clothes can also make it difficult to transit from one pose to another. When you begin yoga at home try to keep the jewelry aside or wear it as minimum as possible. Also, avoid wearing makeup. Try to be in your natural state. 

Yoga at home online yoga classes by shwet yoga classes in thane west

6) Make it your family time 

Motivate your family members to practice along with you. Practicing yoga at home with your family is fun. It helps you to bond beautifully with them. It is quite possible that you may feel bored and lazy to practice yoga at home daily but with the family involved you can always encourage each other and consistent practice is ensured. After all, a daily yoga practice of twenty minutes is more likely to show positive impacts than an occasional practice of 2 hours. 

Yoga at home online yoga classes by shwet yoga classes in thane west

7) Include variety 

Try to practice a variety of postures and breathing techniques. Make a fixed set of asanas to be practiced daily and additionally add few different asanas and breathing kriyas and techniques each day. Keep changing these techniques. This avoids the problem of monotonous sessions and also ensures you benefit from not only the asanas but also various pranayamas, meditation, and shuddhi kriyas of yoga. 

Yoga at home online yoga classes by shwet yoga classes in thane west

It is essential to learn the correct way of performing postures, breathing techniques, and flow of the asanas. You can ensure this correct learning under the supervision of an expert and trained yoga teacher. If there are any medical conditions worth mentioning, practice yoga at home only after consulting your doctor and a highly qualified yoga instructor. A good online yoga class can surely guide you through the practice and you can then continue the yoga at home on your own.