If you habitually don’t get proper sound sleep, likelihood is that you simply could also be aging faster than you ought to be, additionally, you may not feeling well and have confused thinking. Once we sleep, our body repairs on a cellular level and removes toxins.  Therefore it is necessary to try to get a minimum of six to eight hours of sleep daily.

If you cannot seem to sleep enough, yoga can help. Regular yoga practice is understood to cure several ailments, including insomnia or abnormal sleeping habits. Yoga helps unwind stress at the top of the day and obtain better sleep in the night.

How yoga helps cure insomnia?

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. When people that have insomnia perform yoga on a day to day basis, they sleep for extended hours, fall asleep earlier and instantly, have a sound sleep without awakening in the middle of the night.  This is often also true for older people that have insomnia—those who are 60 and older experience better sleep quality, sleep for extended and feel better during the day once they perform regular yoga.

The benefits are often seen in all kinds of people who are having trouble sleeping. May be due to no fixed sleeping pattern or time, use of electronic gadgets, indulge in screen time before going bed, or other health complications. For instance, pregnant women who start a mindful yoga practice in their trimester sleep better and awaken less often throughout the night, and cancer patients sleep better if they are doing yoga (90 percent of cancer patients experience insomnia symptoms while receiving treatment).

It is very important to sort out the proper yoga asanas for your sound bedtime routine as often the energizing 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 asanas to cure insomnia

Trying hard to get a good night’s sleep? A good night’s sleep really is accessible and therefore the often-recommended treatment is to determine a soothing bedtime routine. This restorative, calming yoga poses for insomnia will assist you to wind down for an honest night’s sleep.

Balasana

yoga cure for insomnia

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

It 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.

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

Prasarita Padottanasana

yoga cure for insomnia

While you are still standing in a forward fold, bring your legs into a rather wider stance. Relax your muscles, and permit yourself to completely surrender into this sleepy asana.

If your hands don’t reach the bottom here, that’s totally fine. you’ll use pillows, towels, or blankets to bring the ground closer to you and make the pose more accessible. If your hands do reach the bottom, and you are feeling that you simply need some support for your head, you’ll place a prop underneath the crown of your head to assist you are feeling easier.

Wherever you’re during this pose, allow any tension within the body to melt away with each breath you’re taking.

Baddha Konasana

yoga cure for insomnia

Baddha Konasana may be a wonderful pose that helps you to succeed in a deep state of relaxation within 5 to 20 minutes. The pose stretches the thighs while opening up the lower body, improving circulation, and removing pressure. It also benefits your nervous system!

While performing this posture, your knees, inner thighs, and your pelvic region get a really good and necessary stretch. All tensions, anxieties, also as mild depression, is eased by this asana. Muscle tension is alleviated, and thus feelings of fatigue and insomnia are cured. The asana helps calm the mind.

Shavasana

In this pose, you want to get your body into sleep mode with a humble corpse pose, concentrating the eye on the body and inhalation, thus letting explode 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 distress and anxiety, thus helping you in sleeping peacefully.

Matsyasana

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 carotis. The sleep is improved thanks to the increased blood supply. Toning of intercostals muscles helps in deep breathing, so it’s helpful in asthma and insomnia and snoring disorder.

Yastikasana

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.

When you find it difficult to fall asleep working on the breath may help. There are some breathing techniques that calm your body and mind and help you to fall asleep quickly.

Clavicular Breathing

Clavicular breathing is accomplished by raising the collarbone (clavicle) and shoulders during the inhalation and keeping the rest of the torso motionless. Clavicular breathing is the most shallow sort of breathing. It brings oxygen into only the top  of your lungs.

Pregnancy makes it difficult for expectant mothers to breathe deeply, so many pregnant women and new mothers engage in clavicular breathing. But it is also beneficial to the men and women equally especially obese ones and also to those who are addicted to smoking.

Intercostal Breathing

The intercostal muscles are the muscles between the ribs. During breathing, these muscles normally tighten and pull the skeletal structure up. Your chest expands and therefore the lungs fill with air. Intercostal retractions are due to reduced atmospheric pressure inside your chest. Breath well to sleep better with intercoastal breathing exercises which soothes the senses, the mind, and the nervous system.

Diaphragmatic Breathing

Your diaphragm is that the large muscle at the bottom of your lungs that’s primarily liable for breathing. Diaphragmatic breathing creates negative pressure in your cavity, the space within the lining of the lungs. When this pressure is negative, it increases blood flow to the guts, decreasing your pulse and helping you are feeling calm and relaxed.

Equal Breathing

Yoga has been studied from a medical perspective for several years. Studies find that equal breath-related yoga practices can calm your autonomic nervous system, naturally reducing stress hormones within the body. It also helps focus your mind and maybe utilized in meditation practice.

Bhramari Pranayama

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.

Control on breath and thoughts

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 that the 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 too. For more information on breathing-related yogic practices contact us.

Have you ever wondered why children now days lack the ability to seat at a place and struggle to concentrate even for a short time? Have you ever noticed that you find it difficult to recall some information you read just a day before in a newspaper article? Do you observe aging people find it difficult to even remember what they ate for lunch/dinner? With so many distractions children have today in the form of gadgets, our reliance on technology for every small task, age, and other health factors affecting our memory and concentration, there is an immediate need for some reliable solution. The answer lies in Yoga. Yoga for concentration and comprehension is the need of the hour.

yoga for concentration and comprehension

Yoga is known to strengthen your body’s most powerful part, that is- mind. From a small kid to an elderly aged person concentration is required to focus on their studies, professional work, daily activities. With physical asanas and breathing exercises, body and mind are relaxed and you are prepared for the meditation, which is particularly important when it comes to actively creating the ideal conditions for the mind to flourish.

Kids: yoga for concentration and comprehension

Kids now days have many distractions such as electronic gadgets, video games, virtual world, and social media addictions to name a few. All these adversely affect their concentration and memory retention power. Yoga helps them to have mind control and gives them the ability to comprehend what is beneficial and what is not. It improves the concentration power, stabilizes the hyperactivity in children, and improves their sitting capacity. Increased memory power improves the recalling power, helps to enhance the visualization thus shows significant improvement in comprehension power, spelling, and problem-solving capabilities are also improved. check out our article on yoga for kids.

Yoga instructor lovingly teaching kid the yoga asana

Working personnel: yoga for concentration and comprehension

Focus and memory retention is not limited to school and college students. A homemaker, working person either an employee or an entrepreneur, everyone needs to be focally cleared and alert to accomplish the quick and desired results whatever task they perform. Increased alertness and comprehension help them to focus on their work, help them to take the correct and beneficial decisions, generate a quick response to a situation, and high efficiency and productivity in the work.

Elderly population: yoga for concentration and comprehension

As a person ages the concentration, memory retention power, motor power reduces while at the same time anxiety, nervousness, loneliness, and anguish further affects the emotional balance. The calming and mind soothing pranayama and meditation is a great relief in such circumstances. Yoga is known to reduce the effects of amnesia, dementia, and Alzheimer’s symptoms in later years. A regular yoga practitioner finds their concentrating and comprehending power intact even in the old age.

So, yoga is a powerful tool not only to keep intact the concentration and comprehending power but also to enhance the mind’s cognitive and analytical power. Here is the list of yoga asanas and practices recommended by the Experts to maintain the healthy functioning of your brain and mind-

Pashchimottanasana

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 increasing their concentration.

Sarvangasana

yoga for concentration and comprehension

Continuous work can make you feel as the blood is drained from your brain. This inverse position supplies the blood back to the brain, improving its functionality and its oxygen level, refreshing the mind. As the asana rushes back all the blood back to the brain, it recharges it effectively and high concentration is received. As the brain muscles are strengthened and rejuvenated it enables a person to comprehend any situation more precisely.

Suryanamaskar

One of the poses from Suryanamaskar

Another asana to be performed is the combination of 12 highly benefiting yoga poses. This a perfect set of postures giving the whole body a good stretch and improving concentration. As it is the complete asana a healthy body produces a healthy mind. It improves the decision-making power and mind-body coordination.

Vrikshasana

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.

Garudasana

yoga for concentration and comprehension

This pose requires a lot of balancing and requires you to focus on an unmoving point for your Drishti. It is about the balancing of opposing sides of the body to find harmony in your body. The joints are relaxed and focus is on the balancing practice thus improving the concentration.

Kakasana

yoga for concentration and comprehension

It increases mental strength and endurance. It strengthens the forearms. Improving your mind-body coordination, it relaxes the spine, removes tension and anxiety. It induces positive thinking and increases body awareness.

Bhramari Pranayama

This kind of purifying and breathing process awakens and stimulates the brain and clears the mind. It increases the level of intelligence level, enhancing learning skills and memory power. It builds confidence and releases negative emotions like anger, anxiety, and frustration.

Kapalbhati

yoga for concentration and comprehension

It calms your mind and stabilizes the brain, provides a sense of balance. It stimulates the nerves and declutters the mind. Kapalbhati also builds concentration and focus along with raising your immunity.

Trataka

Also known as the “blink less glazing”. It is a cleansing process to improve concentration and memory. This is an amazing method for increasing your ability to be more attentive in everything you do. It steadies the wandering mind thus improving the focus.

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If you are an ardent follower of yoga and a passionate yoga practitioner, you may have already felt the benefits- maybe you are feeling more energetic, better immune to cold, sleeping more peacefully, having more emotional balance and control. Medical researches are providing concrete evidence to show that yoga can improve physical well-being, keep sickness at bay, relieves pain and aches, boosts immunity. In short, yoga is your overall health booster.

Yoga for health  at shwetyoga classes in thene west

Definition of health (as per WHO)

Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. ( source: https://www.who.int/about/who-we-are/frequently-asked-questions )

Definition of health (as per general perception)

According to the general perception a healthy person is confined to the good physique, absence of major diseases, overall youthful appearance, good muscle, and body strength.

What is the concept of health in yoga?

Yoga works on your entire physical transformation. All of us are aware of the superficial benefits it provides. It aids in alleviating the body stiffness, induces sound sleep, inculcates healthy eating habits, reduces the aches and gives strength to endure the pain, aids digestion, Maintains the weight, regulates hormonal secretion, generates mental awareness, makes you feel at ease.

But there are more than these superficial physical benefits. Yoga benefits your physical, mental health but at the same time it actually deep within works on all aspects of your health, life, and overall personality. It includes all the criteria of health given by WHO – physical, mental, and social well-being and also adores it with some extra benefits- mind & soul healing, better communication, consistency and compassion, a well-balanced lifestyle.

Yoga for health  at shwetyoga classes in thene west

So, you must not confide the idea of yoga benefits to just physical wellbeing but consider it as your overall health booster. Here is the list of life areas where yoga works to completely transform you into a different individual who is more passionate, better aware, impeccably relaxed, noticeably healthy, and has a crystal clear lookout to the future ahead.

1. Physical health

Yoga emphasizes the importance of physical activities such as exercises and asana, postures, pranayama, and kriyas on daily basis. It mainly stresses the cardio-respiratory health, immunity system booster. Strengthened muscles and bones, good heart health, balancing, flexibility, enhanced beauty, well-proportioned body weight are the main by-products of such healthy activities.

2. Mental health

Your mind is the epicenter of the entire body system. Yoga helps you to heal this main focal point of health. Great importance is given to the rejuvenation of mental awakening in yoga. It soothes the mind, relaxes the nerves, makes the person aware, and reduces the stress. Pranayama and meditation have a calming effect on the nervous system which leads to a mentally healthy being.

Yoga for health  at shwetyoga classes in thene west

3. Emotional health

Ethical thinking and Right attitude towards life is essential for well being. A balanced state of emotions is obtained by following the mindfulness and moral restraints. Ethical observances, one follows during yogic and meditative practices, known to be the Yama-niyama helps to maintain the balance between expectations and reality. One gets a precise idea of how to distinguish between needs and greed.

4. Intellectual health

The recreational kriyas and activities are vital to relax body and mind which again are highly primitive for good health. Yoga provides these body and mind relaxing activities, which helps to maintain a quietude of action-speech-thoughts. Yoga provides for a broad level intellectual upliftment making a person more capable of thinking rationally, generates a keen for the observance of various perspectives, makes a person highly focused. Yoga is an excellent method of losing a sense of individuality and generating a sense of universality.

5. Spiritual health

Yoga induces a sense equanimity. The development of a holistic personality neither affected by praise nor criticism is necessary for spiritual upliftment. A state of vairagya that is sama bhava- being immune or detached from extreme feelings. This emphasizes the right thought process, righteous actions, a well-balanced reaction, and a correct attitude. The transcending powers of yoga help to connect our outer mind to the inner one. This introspection and inner healing uplift the spiritual health leaps and bounds.

6. Social health

Different yogic concepts help an individual to shape his life and interpersonal relationships in his social life. It guides the concept of considering the whole world as one family. It restructures the emotional bond shared withing family and outside it. A person’s awareness about social responsibilities, imbibing brotherhood, maintaining self-esteem, respecting other’s individuality and many such social aspects are covered in yogic social health.

7. Professional health

A person needs to deal with many physical and emotional distress in his/her work life. Many corporates are including yoga in their health regime.  Yoga can help the working professional to deal with mental stress, work-target pressure, fatigue, and help to increase productivity. Regular yoga practice makes the person a good and quick decision-maker, a cooperating team member, and a better team leader or manager.

8. Financial health

Good financial health demands sound health. If the person is physically ailing then it can take a huge toll on his/her financial condition. Yoga takes care of the physical health of the person, keeping the diseases at bay. It also generates a sense of need and greed restricting the unnecessary expenses. The intellectual betterment, emotional stability, mental satisfaction helps to attain financial well-being.

9. Surrounding environmental health

This concept helps us to understand how our actions, emotions, and even our thoughts can influence our surrounding environment or people around us. It makes us compassionate about all the living beings around us including innocent animals, species, plants, etc. A psychic disassociation helps us to be aware of why things happen to us and others in our day to day life.

The word rehabilitation comes from the Latin word meaning re- “again” and habitare- “make fit”. So yoga for rehabilitation suggests a program for restoring a person to good health through yoga.

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 for rehabilitation- shwet yoga classes and courses in thane

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 rehabilitationa new restored and rejuvenated life!

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Yoga’s role in the rehabilitation

Our body has an intrinsic way of healing itself after an injury. It produces the antibodies, repairs the cells, and regenerates the lost blood, produces the pain-relieving endorphins, and many more. Yoga supports these natural healing defenses of our body. It has a different approach than conventional medicine. Rather than treating the isolated part of the body suffering from injury, it helps to treat the injury by working with the body’s natural healing system and improving health on all levels.  

yoga for rehabilitation- shwet yoga classes and courses in thane

Rehabilitation types and stages

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.

Physical Rehabilitation

yoga and rehabilitation- shwet yoga classes and courses in thane

Cardiovascular disorders

Stress, poor eating habits, inadequate sleep, and no-exercise are the main factors contributing to this disease. Regular practice of the specifically designed and recommended yoga exercises significantly improves cardiac function by stimulating blood circulation and vitalizing the entire vascular system. Systematically designed breathing exercises enhances the oxygen absorption and eliminates the toxins and impurities from the body. Subsequently, the natural state of the oxygen level and cardiovascular health restore.

Stroke and nervous system disorders

Adding yoga to stroke rehabilitation therapy improves the speed and extent of the recovery. Having many benefits including improved balance and independency. The therapy program may include exercises to strengthen the muscles, increase coordination, and regain range of motion. Yoga also helps to recover the nerve damage. Various breathing and meditative exercises show improvement in neurological disorders.

Rheumatic pain

Poor posture, overeating, inflammation in muscle joints results in joint stiffness, and strong pain. Yoga not only cures the existing pain but also prevents the rheumatic changes in the joints. It relaxes the shortened muscles and strengthens the weakened ones. Yoga exercises allow the full movement of the joints as much as possible without causing pain. A great improvement in joint mobility and enhanced blood circulation to the joints is observed. Thereby, the body gradually regains its flexibility in a natural way.

Obesity and hormonal issues

Yoga not only burns calories but gives an edge of generating good eating habits in an individual. It regularizes the metabolic cycle and proper hormonal secretion. Yoga controls and balances some of the stress-related hormones like cortisol and adrenaline, restoring the blood pressure, heart rate, and maintains the BMI.

Respiratory and immune system

Conditions like Chronic obstructive pulmonary disease cause irreversible damage to the vital respiratory system. Yoga shows efficacy in increasing exercise capacity in the individual. Reports show improved lung functionality, increased diffusion capacity, and decreased dyspnea related distress. Overall, the tolerance, oxygen level, and strength of vital organs are improved building a healthy and powerful immunity.

Psychological rehabilitation

Children with special needs

Children with special need, care, and attention when encouraged to perform yoga and meditation, they show great signs of improvement. Children with Attention Deficiency Hyperactivity Disorder (ADHD) treated with yoga as an add-on therapy. A significant improvement in conventional motor training can be observed with an improvement in children’s behavior.

Psychological impacts of ageing

Though a person may not suffer from a particular symptomatic disorder due to aging, but the psychological impacts could be there of fatigue, loneliness, stress, insomnia, and many more. The regular practice of yoga helps in combating the psychological aspects of aging by improving the quality of sleep, reducing tiredness and depressive thoughts, improved cognitive functions and mobility. Yoga promotes healthy aging in older adults.

Substance abuse

Rehabilitation of the people with addictions, drug abuse is very difficult to achieve. It affects the mental-state and functioning. Yoga plays a vital role in overcoming drug addiction in both pre and post clinical therapy and reduces the drug dependency and other associated problems. Similarly, it shows positive social, psychological, and biochemical changes in alcoholics and tobacco addicts.  

Post Traumatic disorder

Post Traumatic Stress Disorder, PTSD,  has a very adverse effect on the psychological health of a person. Constant exposure to trauma cause a feeling of stress and fear eventually summing up to PTSD. Following the yoga practice, it shows reduced symptoms of distress, lower heart and breath rate, decreased stress. It forms an equilibrium in mental emotions further reducing anxiety and fear.

Social Rehabilitation

Confidence building

A person facing social discrimination, bullying, body shaming, constant derogation may cut off from the society. Yoga and breathing exercises boost strength and endurance, it increases confidence. The major advantage is yoga gives a positive outlook to every aspect of your life. A person becomes optimistic, shining with positive energy. Yoga not only boosts a person’s belief in himself/herself but also helps to remain unaffected by the negative external factors.

Jail and remand homes

Yoga can help people who are at disadvantages due to their social circumstances. These include the people in jail, children in a remand home, elders in community centers. Yoga removes the clutter of an outcast from these people, gives them the ability to think rationally, and deal with the destructive anger, controlling the violence. Yoga is beneficial for generating righteousness in them through mindfulness.

Thus, yoga is not all about the preventive, curative, therapeutic methodologies, it is a way of life. It heals you from within and restores the physical, psychological and social aspects you have lost in the process of living and sustaining life. It brings back the very same zeal, vigor, and courage you once possessed. So, yoga must always be seen as the way of life and not as a part of life, so that you can always have the option to restore your life anytime.

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Gone are the days when hair fall or thinning hair was the problem associated with the mid-age crisis. A few decades ago the hair problem was just confined to some bad hair days and a gradual age-related greying and shedding. But due to the extreme lifestyle and environmental changes the age at which people are facing the hair issues has drastically fallen. It is no more a problem faced by someone in their mid-40s.

Hair has always been an important aspect of anyone’s personality and looks. It knowingly or unknowingly affects a person’s self-esteem. Though we all agree that hair is not the only criterion but a healthy mane is always an add-on for any individual’s personality. Thank god there is a way to maintain the health and growth of your hair – YOGA. Reducing the use of harsh products, using home-made and natural cleansers and masks, regular oiling, healthy nutritious diet, regular and sufficient sleep, all these simple steps when combined with a regular YOGA practice will amplify your chances of maintaining the healthy hair and also growing them back.

Can yoga stop hair fall?

Genetic factors, harsh chemicals, alcohol, and cigarettes, stress, lack of sleep, crash diet, excess consumption of salt, or sugar all these trigger hair fall. However, yoga significantly reduces the stress level, increases blood flow, and balances hormones. Yoga regulates the metabolism rate and removes the toxins from the body. Yoga, pranayama, and meditation cleanses and heals your body internally. This helps to maintain good scalp hygiene and healthy, voluminous hair. Regular practice of these asanas can show the hair regrowth.

1. Vajra Asana

Yoga Asanas for hair

This is the only asana that is recommended to do after having a meal. You need to do this asana immediately after consuming the food. Simple to do, this asana aids in digestion, reduces stomach gas and indigestion, helps in weight reduction, and keeps urinary disorders at bay.

2. Hastapadasana

Yoga Asanas for hair

This asana helps to reduce tiredness and fatigue. It brings down the blood flow towards your head thus making your scalp healthy. This forward bending asana boosts hair health as the nutrition flow through the influx of blood, reviving your lifeless hair, and stimulating healthy hair growth.

3. Shirsasana

Yoga Asanas for hair

Shirsasana is known to be the best asana for hair growth. This inverted pose directs the oxygen-rich blood to the facial skin enriching the complexion. It prevents hair fall, hair loss, and premature greying of hair. It prevents and cures the baldness caused due to bad blood flow to the scalp. Apart from sending the enriched blood to the brain it also directs it to the scalp. It needs to be performed under the careful guidance of an expert yoga coach to avoid neck injury.

4. Sarvangasana

yoga for hair

Another benefiting asana is the shoulder stand or Sarvangasana. It strengthens the heart and lungs, improves the respiratory and nervous system, reduces constipation, and improves strength and flexibility. It calms your mind and relieves stress. It improves the overall health making it the queen of all asanas.

5. Kurmasana

yoga for hair kurmasana

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

6. Adho Mukha Svanasana

yoga asanas for hair adhomukh svanasana
yoga asanas for hair adhomukh svanasana

All sort of hair problem is solved if you regularly practice the Adho Mukho Svanasana. Its benefits are considered as par with the Sarvangasana. It pumps the oxygenated blood to your whole body especially to head. It is beneficial in treating the balding and dry, Brittle hair as the nutrition is supplied adequately through proper blood circulation.

7. Rajkapotasana

yoga asanas for hair rajkapotasana

This asana gives a beautiful stretch to your overall back thus stimulating the central nervous system. It is helpful to open up the hips and thus releases the stress and negative emotions such as fear and trauma.

8. Chakrasana

Chakrasana is often considered to reduce the belly fat and increase the flexibility of the spine. But very few know that 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.

9. Prasarita Padottanasana

Generally performed at the end of the standing poses. This wide-legged forward bend has some amazing benefits for hair problems. It relieves backache, headache, fatigue, and mild depression. Regular practice of this asana calms the brain.

10. Halasana

During the practice of Halasana, inner organs like thyroid, pancreas, kidney, spleen are nourished well. It improves memory power and aids digestion. As the blood to face and head, the face and hair dazzle and keep young and healthy.

11. 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.

12. Pranayam and meditaion

Pranayama, meditation, and various breathing exercises such as alternate nostril cleansing, kapalbhati, bhramari pranayama, and similar kriyas fills your body with oxygen. It has a soothing effect on your body thus calming the mind and reducing stress. Regular practice enhances your overall beauty including lustrous hair.

Many people consider yoga just a good practice to relieve stress and anxiety, which enhances your spiritual upliftment. But yoga is not limited to just that. 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.

In our day to day schedule, we tend to take our back for granted neglecting the stress we induce on it constantly. Some people need 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 and may even affect our simple daily routine where a person is not even able to sleep properly due to uncomfortableness. For some people the problem is temporary. But for many, it can turn into chronic pain.

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 spine and nerves. Begin your journey today with these back-strengthening yoga poses and get rid of that pain giving you nightmares.

1. Marjarasana / Cat Pose

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.

2. Setu Bandh Sarvangasana / Bridge Pose

This pose is known to calm the central nervous system. It strengthens the spine and reduces the strain on the neck thus reducing the back pain. Additionally, it helps to develop stronger shoulders and gives relief from the sagged shoulders. This asana improves blood circulation through arteries and gives rest to heart making it healthy and blockage free. Lastly, it is remedial for migraines, headaches, stiff neck, and insomnia.

3. Adho Mukha Svanasana / Downward Dog Pose

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

4. Balasana / Child Pose

This is a very simple pose giving relief from back pain and stress. A few minutes of practice of this simple asana will help to relieve the lingering upper and lower back soreness. It gives a luscious stretch to the whole backside including the spine and the hips. Even persistent back pain can be cured through this pose that is simple and relaxing at the same time. As the pose does not demand expertise nor requires a complex twisting it can be practiced without enduring any further pain while performing it.

5. Trikonasana / Triangle Pose

Trikonasana helps to stretch back, core, legs, and arms. You can perform the multiple variations of it with the use of yoga props such as ropes, table, blankets, etc for a more relaxing pose. 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.

6. Paravrittit Trikonasana / Revolved Triangle Pose

yoga for back pain

Parivrittit Trikonasana or simply the Revolved Triangle Pose is usually sequenced after the Trikonasana i.e. Triangle Pose. If you are having chronic lower back pain, herniation, osteoporosis, or trouble with your joints then these modifications will surely be going to help you a lot. It strengthens and stretches the legs, hips, and spine and stimulates the abdominal organs. It gives a deep spinal twist thus making your spine flexible.

7. Bhujangasana / Cobra Pose

This gentle backbend stretch strengthens your back, chest, shoulders, and abdomen. Practicing this asana may soothe the pain caused by sciatica. It also helps to reduce the stress and fatigue that is accompanied by back pain.

8. Shalabhasana / Locust Pose

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

9. Ardha Kapotasana / Half Pigeon Pose

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

10. Ardha Chandrasana / Half Moon Pose

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.

11. Ardha Matsyendrasana / Half Lord Of The Fishes Pose

Ardha Mastyendrasana energizes the spine, twisting and wringling out all the stiffness from your back. It relives the upper and middle back pain, stretching the shoulders, hips and the neck. It also removes the pain due to sciatica.

12. Parshvottanasana / Pyramid Pose

yoga for back pain

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.

13. Samkati Bandhasana / Reverse table Pose

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.

14. Seated Vakrasana

This asana increases the elasticity of the spine, and relives the vertebrae stiffness. It helps in digestion and regular secretion of the digestive juices. It is a good way to warm up the body before practicing other yoga asanas.

Yoga is an excellent body relaxing, low-impact, destressing exercise format that benefits your overall well-being. Earlier life used to be much relaxed and stress-free. Though people had to work hard and rigorously, mental stress was manageable. But as the technology involved and lifestyle changed, it impacted our day to day lives in many aspects. Expectations and ambitions have changed so the working patterns. The definition of a happy and peaceful life is now associated with expensive and luxurious stuff.

Yogic practices for Hyperthyroidism and Hypothyroidism

All these never-ending desires for the betterment of economical conditions contributed to the changed working patterns along with many stressful lifestyle changes. Irregular eating and sleeping clock, lack of exercise or sedentary activities, high level of stress, and mental anguish, all these factors are causing an increase in the lifestyle-related diseases such as hormonal imbalance, thyroid problem, PCOS, psychological complications, heart problems, diabetes, etc. One of the major concerns now days is thyroid health complications. Thyroid disorder has become a household name these days, affecting both men and women equally.

What is a thyroid disorder?

A butterfly-shaped gland is present in the neck known as the thyroid gland that mainly regulates various metabolic functions in the body. Thyroxine is the primary hormone produced by this gland. The improper functioning of the thyroid gland i.e. not secreting the thyroxine in the required quantity is termed as a thyroid disorder. Yoga and medication can treat thyroid naturally, but it can also prevent the disease. There are some asanas that stimulate the thyroid gland during its practice so that the proper functioning of the gland is maintained.

There are two types of thyroid disorder-

Hyperthyroidism

This condition is indicated when the thyroid gland produces an excessive amount of thyroid hormone. The symptoms mainly include-

  • Tremor
  • Fatigue
  • Intolerance for heat
  • High sweating
  • Lack of concentration
  • Increased bowel movements
  • Weight loss
  • Rapid heartbeats

Hypothyroidism

This condition is attributed to the underperforming thyroid gland. This condition is more common than Hyperthyroidism. The symptoms can be summarized as-

  • Fatigue
  • Constipation
  • Dry skin
  • Feeling cold
  • Water or fluid retention
  • Muscle and joint aches
  • Excessive menstrual bleeding in women
  • Weight gain

Can yoga prevent thyroid?

Yoga is very useful to prevent thyroid complications by stimulating its functioning and lowering the stress levels. These are some useful asanas that help you to effectively fight or prevent the disease. Consult your Yoga Coach for further details.

Sarvangasana

It is otherwise called the shoulder stand and is viewed as one of the best yoga asanas for the whole body. This inverted pose helps the blood to flow down to the throat increasing blood supply. Researchers state that this stimulates the thyroid gland.

Yogic practices for Hyperthyroidism and Hypothyroidism
  • Lie down on the floor.
  • You can also place towel or some soft object to support the shoulders or you can simply use the yoga mat.
  • Place the palms facing down on either sides of your body.
  • Breathe in and lift legs slowly up at a right angle.
  • Further lift them and push the lower back up, take help of hands to support the hips.
  • Keep the stomach pulled in, strengthening the core. Hold the body and legs in a straight line up from the shoulders.
  • Keep the chin tucked into the chest. Breathe deeply and hold the position for minimum 2-3 minutes.
  • Lower the legs slowly and return to the lying position.

Halasana

It is otherwise called the Plow pose and is probably the best asana for accomplishing well-functioning thyroid. It is known to stimulate the thyroid gland. To do the pose begin with the Sarvangasana. But rather than holding the legs straight follow these steps-

Yogic practices for Hyperthyroidism and Hypothyroidism
  • bring the legs right over behind the head.
  • Rest the toes on the floor behind the head.
  • Keep the lower back supported with the hands throughout.
  • Breathe deeply and straighten the hands on floor in opposite direction to legs. Hold the pose.
  • Bring the legs back above the head. Slowly lower the legs back to the floor, relax.

Mastyasana

It is likewise called the fish pose that advances the elements of the thyroid, pineal, and pituitary organs and standardizes the hormones. This asana gives a decent stretch to the muscles of the throat which makes it one of the useful activities to dispose of the thyroid dysfunctioning.

Yogic practices for Hyperthyroidism and Hypothyroidism
  • Start with seating on the mat in lotus pose or Padmasana.
  • Slowly bend backward and bending elbows and allowing them to touch the ground and support your upper body.
  • Lie down, your back touching ground and legs still in a crossed position.
  • Try to arch the back as far as possible without straining. Make sure that you hold your feet with hands.
  • Close your eyes and completely relax your body. Gently take deep and slow breaths. Hold in this final pose at least for a couple of seconds.
  • Exhale gently and reverse these movements gently one by one as you release the posture.

Ashtangasana

Known as an eight-limbed pose, is a posture used in Surya Namaskar sequence in modern yoga as exercise. Here the body is balanced on eight points of contact to the floor- feet, knees, chest, chin, and hands.

  • From Plank pose or Chaturanga Dandasana position, drop your knees to the floor. Breathe smoothly throughout the pose.
  • Lower your chest and chin down to the floor, landing your shoulders right over your hands. Keep your elbows hugging into your sides. Your butt stays high and your toes stay tucked under. You’ll be scrunched up like an inchworm.
  • Hold the pose for one to 10 breaths.
  • To exit the pose, lift your chin and slide your chest through your hands as you untuck your toes and straighten your legs to arrive in cobra or Bhujangasana pose, which is the next pose of the sun salutations.

Bhujangasana

Cobra pose better known as Bhujangasana assists with decreasing strain, stress and weariness. It gently stretch and stimulates the throat and thyroid gland.

  • lie down on their stomach on the mat.
  • Place the palms on the mat under the shoulders.
  • Squeeze the elbows into their sides. press the palms into the mat.
  • Lift the head up until the chest lifts off the mat and the back is arched.
  • Drop the head back towards the bottom if this feels comfortable. breathe deeply.
  • Slowly lower chest and head back down to the mat.

Dhanurasna

Dhanurasana is an incredible back bowing yoga pose for expanding and increasing thyroid and spinal strength and adaptability. It stimulates the internal organs. This posture stretches the throat and strengthens the thyroid, making it a very beneficial posture for those suffering from thyroid problems.

Yogic practices for Hyperthyroidism and Hypothyroidism
  • Lie on your stomach with your feet hip-width separated and your arms by the side of your body.
  • Bend your knees, take your hands back, and hold your ankles.
  • Breathe in, lift your chest off the ground. Look straight ahead.
  • Keep the posture stable while focusing on your breath. Your body is currently bent and rigid as a bow.
  • Following 15 – 20 seconds, as you breathe out, put your legs and chest to the ground. Release the legs and relax your body.

Hastottanasana

In Sanskrit Hasta means ‘Arms’ and Uttana means ‘Stretching up’. As the name suggests in this yoga pose the arms along with the spine and throat are stretched highly benefitting the thyroid gland. Along with this, the asana has many health benefits from toes to head.

  • Stand straight and spread your legs one to one and a half feet apart.
  • Interlock the fingers of your hand.
  • Stretch your arms upward and slowly bend backward. You can support your back with the help of hands to reduce spinal stress.
  • Stay in the position for few seconds and return to normalcy.

Bhushirasana

This is the preparatory pose for Shirsasana also is one of the variations of the Shirsasana i.e. Headstand. The inversion shows control, strength, and beauty. It has energizing effects on your entire body.

  • Start with Vajrasana. Place the forearms firmly on the yoga mat with the elbows shoulder-width apart. Interlock the fingers.
  • The distance between the elbows should be equal distance from each elbow to the interlocked fingers forming an equal triangle.
  • Place the crown of the head on the mat just inside the cradled fingers. Lift the knees up and straighten your legs keeping the toes on the floor.
  • Stretch into your elbows on your tippy-toes as close as you possibly can. 
  • Breathe 5-6 breaths and come back down into Vajrasana to recuperate.

Marjarasana

Also known as Cat pose, this stretching yoga asana gives more flexibility to the spine, improves blood circulation, relaxes the mind, and is very good for those suffering from thyroid or who want to ensure the proper functioning of the thyroid gland.

  • Begin with your hands and knees on the floor. Making it like a tabletop position. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big deep breath.
  • On the exhale, round your spine up towards the ceiling, and imagine you’re pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck release.
  • On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck.
  • Repeat for at least 10 rounds, or until your spine is warmed up.

Hastapadasana

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

  • Stand straight with straight back, feet shoulder-distance apart.
  • Take a deep breath and bring your both the hand above your head. Hands should be straight.
  • While breathing out, bend forward from your waist and try to touch your feet with both the hands.
  • Do not bend your knees. Your head should be in contact with the knees.
  • Hold this position for a few seconds and breathe normally.
  • Now while inhaling come back to starting position.

Bhunamanasan

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.

  • Sit comfortably on the ground or yoga mat. Stretch your legs towards the sides with sitting bones touched to the ground.
  • Keep your spine or back straight. Inhale and raise your arms. Hold both toes with fingers.
  • Now starting bending forward towards the ground. Do as much your body allows you to do. Don’t force the body or else you may suffer pain.
  • Try to touch the floor with your forehead or chin. If you cannot, don’t worry. Nobody can perfect this pose in one go. Your flexibility will improve gradually.
  • Come back in the neutral position. Rest for a minute.

Regular yoga practice ensures the proper functioning of the thyroid gland. It keeps the hormones balanced and relieves the thyroid symptoms such as weight gain, metabolic issues, skin and hair complications and reduces the stress and fatigue level.

Regular exercise, meditation, and balanced, nutritious diet is the secret ingredient of a healthy life! Yoga is known to give not only a comprehensive body relaxing, strength building and immunity-boosting exercise to the body both externally and internally but also helps to generate a better body awareness, helping us to indulge in good habits and dietary practices. Regular exercise especially meditation and yoga help you to suppress the cravings and can be your best-helping partner in your diet plan.

Top 5 foods to eat post-yoga shwetyoga classes in thane west

Can you eat after doing Yoga?

Similar to the other workouts it is recommended to have light food before your yoga session so that your body gets the required energy but does not make you feel bloated. But it is equally or more important to feed your body with the post-workout fuel. Depending on the different styles and intensity of your yoga practice the calories burned during the process varies. But one must make sure to have some nutritious food ready to restore the lost energy. In general, a meal filled with protein, carbohydrates, some essential good fats, and fiber- right after the yoga session or within an hour post-yoga session- is the optimal solution to repair the muscles and body organs.

What to eat after Yoga class?

Always eat a super nutritious meal after your yoga session containing carbohydrates plus proteins. But what you need to eat after an early morning practice will be different from what you need to eat after a late evening class.

After morning class

If you are doing yoga during morning hours, you are likely to hit the mat relatively on a empty stomach or on a totally empty stomach. One must rehydrate oneself with some water after a yoga session and have some light food with lean protein, little fat and little carbohydrates. Here you need to consume something complete and balanced to refill you from yoga practice and provide you a back up till the lunch time (mid-morning snacks in case of early morning class).

After evening class

An early or late evening class suggests that you already had eaten something before the class. So you are saving your dinner until after the class. So some dinner options -with soups, veggies, a bowl of rice, lentils- a food high in fiber is recommended so that you don’t go to bed with ton of food to digest and ruin your sleep, but also not lying awake and hungry.

A qualified Yoga Coach can guide you better about the right food you must feed to your body for overall nourishment. A good Yoga Institute regularly conducts events regarding healthy food habits. Here is the list of top 5 foods you must include in your post-yoga meal-

1. Fruitify your body

Top 5 foods to eat post-yoga shwetyoga classes in thane west

Fruits are the best thing to have your hand on after your yoga session. They are loaded with natural sugar instantly giving energy and are highly refreshing. With its simple carbohydrate content, it replenishes the electrolytes, provides vitamins, and hydrates the body. It nourishes the body and boosts the mood due to freshness. The key ingredients in fruits help to maintain the healthiness of the nervous system and active brain. Due to the high fiber content and refreshing effects, it can be included by both the morning and evening practitioners in their post-yoga refueling diet.

2. Replenish the electrolytes

Top 5 foods to eat post-yoga shwetyoga classes in thane west

As you sweat during the yoga practice some amount of electrolytes are lost. Commercial sports drinks need not necessarily have all the right amount of required electrolytes that your body requires after an intensive yoga session. These drinks may contain high levels of sugar or artificial flavoring agents and other hazardous preservatives. Instead of these chemical loaded drinks go for the naturally hydrating pure fruit juice, lemon water, or simply coconut water. Simple, plain water is the best when it comes to hydrating. Replace the liquids you have lost with green tea. Plenty of water is necessary.

3. Muscle strengthening

Top 5 foods to eat post-yoga shwetyoga classes in thane west

Eat healthy and nourishing food! A healthy snack full of carbs, fat, and protein especially the lean protein refills your energy within your muscles and your liver. Your muscles are made of protein, so it is a brilliant idea to include protein in your post-yoga diet to help your muscles to build and recover. Combination of nuts like almonds and seeds like pumpkin seeds, flaxseeds will provide a good source of protein and energy. Eggs are a great option having high protein, vitamin, and mineral value. Make your own protein bars using dry fruits.

4. Eat your Carbs

Top 5 foods to eat post-yoga shwetyoga classes in thane west

Carbohydrates with some good fats are also recommended in a moderate amount. Daliya, soaked groundnut, or chickpeas helps to replenish the energy and gives a feeling of fullness. Banana is rich in vitamins and minerals also provides carbohydrates. Cereals, grains, millets, Ragi provide carbs with high fiber content making it easy to digest. Immediately after the practice is the right time for carbs replacement in your muscle so they can replenish glycogen, preventing chronic fatigue, acute burnout, or injuries.

5. Salad and sprouts

Indulge in your veggies filled with all the necessary nutrients, vitamins, and fiber. Homemade soups having a variety of veggies make a great post-yoga meal option for evening yoga classes. A bowl of salad made from fresh veggies especially green leafy vegetables and using organic vegetables is the best option. Sprouts give a feeling of fullness and are high in fiber content making it easy to digest and highly detoxifying.

So, after your next yoga session, make sure to not skip the reenergizing, replenishing, and restoring post-yoga meal. Have a fruit or banana, a handful of nuts and resins, or other healthy snacks with plenty of fluids and water that will help you to repair, restore, and take care of your body immediately after your yoga practice and in a long run too.

Yoga has gained recognition all over the globe with fitness and health freaks for its long term benefits on physical fitness, concentration, stress relief, and peace of mind. And to celebrate this worldwide acceptance June 21 is celebrated as International Yoga Day all over the world. Apart from providing a complete stretch and muscle building exercise to the body, yoga helps to strengthen the muscles and tone the body with the help of high- calorie burning yoga poses.

International yoga day

Thousands of yoga practitioners swear by its life-changing experiences which demands to hold the poses increasing the endurance, building the concentration, and burning the high amount of calories, making yoga a must included activity in one’s fitness regime. It may lead to a slow and steady weight loss or muscle toning exercise routine but the change is bound to happen with a long-lasting effect.

“Most people have no idea how good their body is designed to feel.”

– Kevin Trudeau

Many write it off as a simple stretching and mild form of exercise citing yoga as a slow meditative, transition process from one pose to another. But the actual truth about its fat or high-calorie burning nature will surprise many. Yoga is estimated to burn around 180-600 calories per hour depending on its various styles for example power yoga is considered to burn the most calories. Though It also depends on the specific yoga poses you or your yoga instructor selects. These are the 7 high-calorie burning yoga poses one must include in their regular practice.

1. Suryanamaskar or Sun Salutation

Surya namaskar or Sun Salutation is known to be ‘the ultimate asana’ due to its multi-dimensional benefits. Suryanamaskar includes a total of 12 yoga poses with each pose having its own benefits. A single set of Suryanamskar includes all these poses performed with both the legs and each set burns around 13.90 calories. It is recommended to do a minimum of 12 sets of Suryanamaskar in a day contributing to 228 poses in a total. So, by doing it for around 25-30 minutes one could burn around 250-350 calories depending on the number of sets, the weight of the person, and the speed at which one performs it.

international yoga day high colotie burning yoga poses at yoga classes in thane west

2. Phalakasana or Plank

This pose is a major calorie-burning exercise because every muscle is engaged while practicing it. Various modified versions are also available where one can raise a single leg one or two feet above the ground. The longer you stay in the pose – ranging from 30 seconds to 5 minutes – the more calories you burn. This 5-minute workout strengthens the core muscles and reduces belly fat, toning your stomach. Calories burn- around 50.

international yoga day high calories burning yoga poses at yoga classes in thane west

3. Utkatasana or Chair Pose

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.

international yoga day high calories burning yoga poses at yoga classes in thane west

4. Anjaneyasana or high lunge or crescent lunge

A very commonly seen pose in many forms of workouts due to its involvement of the whole body, Anjaneyasana is especially good for the glutes and quads. This lunge pose is known as a muscle-strengthening pose. It stretches the hamstring, legs, thighs and puts the pressure on each muscle starting from the hips to the ankles. This body balancing pose requires your body to work harder to maintain the balance thus burning more calories.

international yoga day high calories burning yoga poses at yoga classes in thane west

5. Chaturanga Dandasana or Low Plank

It is basically holding the low part of a push-up. When done properly it requires major muscles of your body to hold the position. Elbows are required to maintain the perpendicular angle, legs are engaged and core muscles are contracted exhausting most of the calories. Also known as the Four Limb Pose as four limbs i.e. four anga are involved in the pose.

international yoga day high calories burning yoga poses at yoga classes in thane west

6. Kakasana or Crow Pose

The Kakasana is a modern-day balancing yoga pose that will help you burn calories really fast. This is known to be one of the best power yoga poses for weight loss. Not only it helps the practitioner to burn the high amount of calories but it also helps you to strengthen the arms enormously. It aids in digestion by toning the abdominal muscles.

international yoga day high calories burning yoga poses at yoga classes in thane west

7. Chakrasana or Wheel Pose

Chakrasana or wheel pose engages the legs, buttocks, thighs, spine, chest, arms muscles, and also involves heart and lungs. It opens up the chest and shoulders. Giving a stretch to the whole frontal body requires attention to the form and alignment. This pose increases the heart rate thus burning a lot of calories.

international yoga day high calories burning yoga poses at yoga classes in thane west

The relation between calorie burn and yoga:

The more efforts you put in the more calories you burn. The whole logic of calorie burn depends on sweating. Most of the yoga instructors or yoga teachers all over the world believe it is the best way to throw out the unwanted and toxic material from your body. The body requires energy while doing all these yoga poses which gets replenished through steady breathing. Thus more and more oxygen is provided to the body making it warmer. To maintain the temperature of the body it sweats in the form of burning extra calories in the body, aiding to maintain the weight and health.

A dedicated and passionate yoga teacher is always in search of more and more knowledge about the yogic practice. While it is common that most of the yoga teachers neglect the yoga scriptures and books they once studied during their early yogic training, it is always beneficial to re-read the stuff you once studied. The scriptures, books, study materials you once read, or studied may be as an introduction to yoga, during your yoga teachers’ training course, or for any other purpose, the quest for the yoga insights and knowledge must always be alive!

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

There is always a possibility that you will find something exciting, enlightening, and more insightful every time you read, even though the source of knowledge remains the same. The very same book you read during the beginning of your yoga journey can relate you to another level of spiritual wisdom during the later stage of your yoga journey. This is mainly due to the fact that your level of understanding increases as you progress in your journey, as you gain more and more experience and expertise. So, it is always advisable to keep updating with the new techniques and research work in yoga through new yoga books but at the same time, one must have a bookshelf containing some classic yoga books to keep revising.  

Do yoga teachers need to read books?

Yoga is an art to perform. Mere pitching about it is not going to make any difference without actual practice. Then why yoga teachers need to read books? And why do people write books on yoga? The answer is simple – to achieve the knowledge, to share the experience. Yoga is an ancient practice rooted back to time immemorial. Almost every ancient scripture from any country mentions some form of yogic kriyas, meditation, and tantric practices. This knowledge can be passed more precisely and accurately only through the form of some written material without missing any information. So, the basic reason for yoga books is the very common motive of the existence of any other kind of book – to make knowledge available to anyone.

The other reason can be stated as – a platform to share unique experiences, different insights that may vary from person to person. Every person has a unique experience when they perform yoga. Every individual has different perceptions about their mindfulness of meditation. Every yogi attains different insights and wisdom through their independent yogic journey. Their experiences shared through a book can become a motivational, divine force for someone to start their yoga journey or a guiding hand on how to proceed further on the path to enlightenment.

What are the best yoga books to read?

There are so many books available on yoga making you wonder which one you must read. But there are some books that are worth reading again and again. Here we have recommended some books that stick in your mind even after you finish all the pages. Every time you get on the mat it gives you a new outlook. Every cycle of reading these books has the power to bring a pivotal difference in your life.

Hatha Yoga Pradipika – By Muktibodhananda Swamy

This is the book to give you the full picture of what Hatha yoga really is, although you have to put it into a historical perspective. Anybody that wants a deeper understanding of yoga should read this book first. This gives a view of where yoga has come from. The book to be very clear and concise, especially the line drawings and diagrams that illustrate the Yoga positions with accompanying informative text.

Anandyog – By Shrikrishna Vasudev Vyavahare

Published in 1991, by Ghantali Mitra Mandal. The author Shrikrishna Vyavahare also known as Swami Satyakarmanand has been felicitated as “Yogacharya”. He has been accoladed with more than fifty awards and has presented many research papers in the national and international Yoga conferences. Out of which ten papers got a first or second-ranking. The book explains yoga in a very simple way. And is available in three languages – English, Marathi, and Gujarati.

Another notable work of Sami Satyakarmanand includes Yoga for health, healing, and harmony. In this book with his deep insight and Dr. Usha Natu devised S-E-M-H-P-O axis which is the outcome of their long-standing experiences in the field of yoga and medicine respectively. The axis is a beautiful combination of anatomy, physiology, psychology, science, and spirituality the details of which are given with the relevant charts, attractive photos, and informative appendices.

Pranayam Darshan – By Yogacharya Shrikrishna Vyavahare

Pranayam: the most sought after technique of yoga, is explained intricately by the author in the book Pranayam Darshan. The different traditions, techniques, and benefits of each has been explained beautifully. He has also simplified the techniques of pranayama and thereby made pranayama relevant in today’s times.

Mahilansathi Ananddayi Yog – By Sadashiv Nimbalkar

Padma Shri Sadashiv Nimabalkar is an Indian academic, author, Yoga guru, and the founder of Yoga Vidya Niketan, a Mumbai-based Yoga institute, promoting the practice of Yoga. A former physical education instructor and a vice-principal of a junior college, Nimbalkar practiced Yoga under a renowned teacher, Swami Kuvalayananada, one of the pioneers of Yoga research and the founder of Kaivalyadhama Yoga Institute. The book depicts the useful asanas especially benefiting the women and treating their health concerns.

Light On Yoga – By B.K.S. Iyengar

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

One of the best creations from the world’s most respected and renowned yoga teacher B.K.S. Iyengar, who devoted his whole life to the practice and study of yoga. The book was first published in 1966  in English by George Allen And Unwin with revised editions in 1968 and 1976. The book is an international best-seller and has been translated into at least 23 languages. It is mainly based on the Iyengar style of modern yoga. Click here to buy it on Amazon.com

Bringing Yoga To Life – By Donna Farhi

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

First published in 2003, it is written by the internationally renowned and best-selling author Donna Farhi. The author moves your daily yoga practice beyond the yoga mat to the philosophical upliftment of your life. Emphasizing the principals of Patanjali’s Yoga Sutras, the author shows the yoga’s transforming power as a life practice, going far beyond its common limitation to mere exercise routine or stress management technique. Click here to buy it on Amazon.com

The Living Gita: The Complete Bhagavad Gita – By Swami Satchidanand Sarswati

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

Published in 1988, by Satchinand Sarswati, one of the most revered yoga masters of our time. The book gives spiritual insights abiding internal peace. A great book for anyone or a yoga practitioner who is trying to find his/her purpose and place in the universe. All the shlokas explained well in English with really great examples. This book has the power of changing the thinking of one’s mind. Buy it on Amazon.com

The Yoga Sutras Of Patanjali – By Swami Satchidanand

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

Published in 1978, The book is a commentary on the practice of Raja Yoga, a path of concentration and meditation. It is a treasure to read again and again by the spiritual seekers. The 4000 years old classic sutras by Patanjali are covered by giving yogic teachings on ethics, physical postures, and meditation, guiding how to deal with situations in daily life. Click here to buy it on Amazon.com

Light On Life – By B.K.S. Iyengar

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

Another masterpiece from the world’s most venerated yoga teacher. Published recently in 2005, it shows how to see life through the yogic prism. It brings readers to the new understanding of the yogic journey, with the depth of Iyengar’s great wisdom, his spiritual genius, a companion to his Light On Yoga. The clear and authentic voice in which he speaks can only arise from someone who has understood yoga not as a scholar alone but as a practitioner. Buy it on Amazon.com

The Yamas And Niyamas: Exploring Yoga’s Ethical Practice – By Deborah Adele

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

Published recently in 2009, The book focuses on being good to ourselves and others as well as being present in the moment through 5 Yamas (non-violence, truthfulness, non-stealing, non-excess, and non-possessiveness) and 5 Niyamas (purity, contentment, self-discipline, self-study, and surrender). The concepts are easy to understand and the ideas are highly inspiring. They are personally challenging in a great way. Buy it on Amazon.com

Autobiography Of A Yogi – By Paramahansa Yogananda

Best books of yoga to read for yoga teacher by shwet yoga classes in thane west

It is an autobiography of Paramahansa Yogananda first published in 1946 by Philosophical Library. It scientifically explains the kriya yoga. One totally gets lost when reading about the life events of Yoganandaji. We come to the depth of Indian philosophy & scripture. It leaves a deep influence on your mind. Total awakening of yourself. You will remain awestruck by knowing what Yoga can do. If you want to change your life you should definitely read it. Click here to buy it on Amazon.com

There are plenty of other books that are worth any yoga teacher’s collection such as Yoga Anatomy by Leslie Kaminoff, Hath Yoga Pradipika a Sanskrit manual, Yoga And The Quest For True Self by Stephen Cope and many more. One must keep reading these books to explore more about the divine, and peaceful yogic world.