YUP Training Solutions (Part 3) - A 90 day Wellness & Yoga at Home program for beginners - By Rajesh Panicker

YUP

TRAINING SOLUTIONS

Stay healthy all day with our WELLNESS & YOGA at HOME program .
Duration - 3 Months (Part 3 , May )

March tips - Click here
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INSIDE Founder of YogaUpasana. An
experienced marketing
THE BEGINNER'S professional and a passionate
GUIDE TO HOME YOGA wellness trainer, he has done
more than 1000 Life
PRACTICE Management / business training
PART 3 : MAY 1 - 31 programs. As a life coach he has
got many clients in corporate,
EDITOR'S NOTE academic and business sectors.
His Yoga expertise has provided
What good is skills for success, growth and
wealth transcendence in the lives of
without many.
Health
A Freelance Trainer ,
Rajesh Panicker Yoga Therapist & Life Coach .
CEO & Partner SRK Trainers ,
9895451417 Cochin .
www.yogaupasana.com NSDC , Govt of India certified Life
Skill Trainer .
Associate Trainer Minds HRD ,
Kerala
Associate Trainer NBS CLAP ,
Bangalore .
NLP Trainer ,
Councellor & Yoga Coach Bhavan's
Royal Institute of management ,
Kochi   .
Guest Faculty Member,TNPESU,
Kottayam Centre

Tip NO : 60 May 1st 2019

Emotions and feelings,
are they same? - 1

They are quite different. But many of times we use these two
words with same meaning. We explain more or less the same
thing - how we feel..!

Emotions
Emotions originate from amygdala, a part of limbic
system.
They are lower level response centres of our brain.
Emotions are complex psychological state which results
from an experience, which in turn results in
physiological response and expressive or behavioural
response.(which one or oneself can observe)
That is, it involves consciousness, sensation and
behaviour.
Emotions are very powerful. Because your mood
determine how you act at that particular time.
Emotions are caused by both internal and
external factors. Feelings
Feelings originate in the neocortical region of brain and are
sparked by the emotions. They are further colored by
personal believes, past or present experiences and thoughts.
It's a byproduct of the brain experiencing and processing
emotions.
You can practice methods to balance your emotions, and
your feelings also will be under control.

Tip NO : 61 May 2

Do we have
emotional maturity? - 2

One important difference between a child and an adult is
the emotional maturity she/he will exhibit in complex
situations.
It is the ability to handle situations without unnecessarily
intensifying them.
Those who don't have emotional maturity will seek to
blame someone else for their problems or behavior.

Instead of that emotionally mature people understand
feelings of her/his own as well as the emotions of the other
person. They accept accountability for their actions and
will try to fix the problems by fine tuning themselves.

Emotional maturity is not just a goal go reach, but a
practice of life
Just like by doing exercise you can build your muscles; by
repeated practice you can build your emotional "muscles"
too....

Do we have
emotional maturity?

Few tips....
Monitor yourself and stay controlled
Keep yourself positive by repeatedly giving positive self
affirmations. 
Define and set healthy boundaries and defend it
yourself for you.
Choose and respond rationally by learning to pause and
think.
Learn from your mistakes ( from other's experience also)
Humility is a good quality when it comes to emotional
maturity.
Sometimes you will have to grow out of your friendships
also, especially when it is holding you back. Make right
decisions and smart choices.

Remember awareness .

Tip NO : 62 May 3

Emotional overload &
Highly Sensitive People -

3

Emotional overload is a state of being taken over by intense
emotion that is difficult to manage. It can often affect a
person's ability to think rationally and act normally.

Being around too many people in noisy environments make
them feel over stimulated. Certain behaviours of other
people will confuse them. Their mind will obsessively spin
around with anxious thoughts, and that finally will ruin
their day. It spoils them only.
All Highly Sensitive people tend to be highly affected by
the emotions of others. it's like they can simply "sense"
emotion. Most of the time that may not be the reality.
Many of them can walk into a room and immediately
sense tension, joy, discomfort, sadness, etc. without any
verbal communication. They can sense it coming and
experience the feelings of the other person as well as their
own, mostly in an exaggerated manner.
These emotions do not stay separate from them. While most
people can pick up on the emotions of others to some extent,
for highly sensitive people, the experience is much more
intense.

Emotional overload &
Highly Sensitive People -

3

As a result, they may find themselves feeling sad,
irritable, or lethargic. When this starts, it's often due to
one of two things: Either they are picking up on the
emotion of the other person and making it their own, or
they have already taken on this burden of emotion and
their brain is telling them it's tired of carrying someone
else's weight. Both are not good for them and their
relationships.

What is the way out for the sufferings of
Highly Sensitive People ?

Acknowledge your limits and focus on your strengths
You should understand and accept the way you are wired
neurologically to be at your best
You should redirect your thoughts when they became
obsessive and unhelpful
Listen to your Intuition Instead of your Anxiety
Change your self-perception. You need to see yourself
differently. This will happen slowly, over time. Little by
little, this subtle change in perception will help you,
acknowledge the powerful and unique strengths of you, which
will give you the confidence to show up as fully yourself,
rather than, as the more socially acceptable version of you,
you often tried to project to others.

Emotional overload &
Highly Sensitive People -

3

The more you began valuing yourself and listening to your
inner voice, the more you will be able to understand the
specific things you need to survive the "broadcast" of
everyone else's emotions — without running away.
Realize the Power of Priorities
You should prioritize yourself and set boundaries for
others and their emotions. Prioritizing self-care will help
you overcome emotional exhaustion.
You should learn ways to detox yourself after a peculiarly
intense day. Exercise, human connection, and enjoyment
are excellent ways.

Simple inner practices like visualisation will help you "give
back" any emotion that you had unconsciously absorbed
from others. Ask yourself "Is this feeling mine or someone
else's?" — and if it is not yours, imagine releasing it back
to its owner. That will lighten up your feelings.

Tip NO : 63 May 4

Emotional Intelligence - 4

EI is one part of human psyche that one can develop by
learning and practicing new skills.
How is your ability to recognize and manage your
emotions and the emotions of other people, individual or
groups? This measure is your emotional Intelligence.Those
who are high in this measure will have a better ability to
fit in to group situations. They will live a better life with
manageable levels of stress.

To manage To manage
yourself use others use your
your head .
Improve the heart .
Improve the
following
aspects: following
Emotional awareness aspects:
Self-evaluation Understand others
Self confidence Empathize
Self regulate Do service
Adaptability Develop others
Trustworthiness Communicate
Conscientiousness Build bonds
Initiative Cooperate
Commitment Manage conflict
Motivate

Remember you can choose how you feel ..

Tip NO : 64 May 5
Posture : 9

Ananthasana

How to do this
Lie flat on your mat and gently turn to the left. Press the
outer part of your left foot and heel firmly into the floor.
Steady yourself. Maintain a linear awareness.
Use your left arm to support your head as you lift it off
the floor and support it on your palm.

Exhale, bend your right leg at the knee, and reach for
your big toe with the right arm and grab it. Wait for a
few seconds, keeping the posture steady as you prepare to
maintain balance. Stay stable.

Inhale and slowly stretch the right leg up towards the
ceiling. Stretch as far as you can, ensuring your arm and
leg are perfectly straight in the final pose.

Hold this pose for a few seconds to a couple of minutes.
Then, release. Wait for a few moments. Relax. Repeat this
pose as you turn to your right side, and do it with your left
leg for the same amount of time.

Ananthasana

Repeat the whole process.

Tip NO : 65 May 6

Scientific aspects of
Ananthasana

This asana  must be performed on an empty stomach and
with your bowels empty.
Anantasana is a pose that helps relieve fatigue and improve
core stability.
It is a balancing pose in the reclining position.
It Stretches sides of the torso, back of the legsSo it
strengthens sides of the torso and hamstrings. But to get
this asana right, you need flexibility, strength, and
cultivated balance to retain peace and calm in the pose.

It cultivates deep inside your mind a stillness, knowing
and a restfulness.
This asana can be challenging for beginners because of
the balance required to stabilise the body on its side. The
patience and focus required for this pose are beneficial to
the mind and a disciplined spiritual practice

It is also believed to activate the _muladhaara (root)
chakra_, which is associated with grounding ener . When
muladhara is activated, it calms the mind and provides
stability and a sense of security

Do it and experience its magic!

Tip NO : 66 May 7

Benefits of Anantasana

This asana improves digestion as it tones the abdominal
muscles
Sides of your torso is stretched and strengthened
The spine as well as the leg muscles become more
flexible.The hamstrings also get stretched and
strengthened.
It improves circulation in the legs and pelvic region. You
lose weight in your hips and thighs.
This asana helps to control hypertension, arthritis, colitis
and sciatica.

It helps relieve stress and tension.

It also helps cure disorders related to the uterus,
urinary bladder, ovaries, and prostate.

Tip NO : 67 May 8
Ananthasana -
Precautions &
Contraindications

These are some points of caution you must keep in
mind before you do this asana.
If you have pain in your neck or shoulders you should
avoid practicing this asana
Be careful if you have uncontrolled problems of
spondylitis, slip disc, or sciatica.
You must make sure you practice this asana only under
the guidance of an experienced teacher to avoid any
possibility of injury.

Ananthasana - Advanced Pose Alteration

Once you achieve a decent level of flexibility after doing it
several days you can focus more to take this pose to the
next level. And if you are flexible enough, you can draw
your raised knee towards your ear as you strive to hold
balance. You must keep both the legs straight.

Tip NO : 68 May 9

UNIVERSAL LOVE - 1

Unfortunately we use love in different contexts
with quite different meanings. "I love chicken"
does not mean that she/he is a bird lover.
There are many misconceptions about love and Universal
Love.
Some think love is universal if it embraces a large group -
like all old people, all indians, all dogs, etc. But what
about the rest of life? True love responds to all of life. So
if you have decided to restrict your love to a particular
category, that is not the real spirit of unconditional
universal love.
Some people think that universal love is social policy.
But passionate humanity service doesn't always reflect in
them. For example, imagine the head of a large save-
the-old age project. She's dedicated to the old people, but
when her lover walks into her office she ignores him. She
finds the excuse that he is very close to her heart. A true
universal lover wouldn't fail to love those close to her as
well.

UNIVERSAL LOVE - 1

Some think love is unconditional if it is impersonal (as
in: "I love everyone, but no one in particular"). But is it
possible to love everyone if you won't love anyone? No,
it's just a concept - Real love sees, feels, and cares for the
beloved.
And that takes courage. It requires that we open our
hearts, transcend our egos, trust, serve, be vulnerable.
The preference for impersonal love comes from fear and
resistance to deeper loving and giving, seeing and being
seen. An unconditional lover would love each one with
real feeling, care, and consideration.
Love without personal passion and feeling is a bird with
tied wings. Feeling strengthens love and makes it
effective; universal love is no exception. Universal love is
not mediocre or impersonal. All real love is passionate,
invested, committed. Anyone who gives and lives real love
is on fire with that love, and thoroughly implicated by it.
real, intense, nurturing — by no means boring or
unemotional. That's unconditional universal love.
Love is surrender without ego
If you can't love yourself you will not love anybody in the
world
A world full of ideas is not same as the world full of love

Tip NO : 69 May 10

Unconditional love - 2

How to love unconditionally?
We may have various views on this topic accepting or
rejecting the whole idea.
It's not forgiving everything because you love someone.
It is rather focusing on what keeps you together

Here is few tips on how to do it:
Both deserve happiness

One need not sacrifice her/ his happiness for the other to
be in unconditional love

Be together during hard times
While you have to fight for overcoming obstacles believe
that your love is worth fighting for

Embrace every moment together

Stay together for each other, both happy and hard times.
There are ups and downs in love also

Unconditional love - 2

Understand and accept each other
Imperfections are common in every human. Don't give up

Have mutual respect
Relationship and love involves give and take. Respect
privacy of each other

It's very tricky to be in a balanced state

Tip NO : 70 May 11

Why does love fail
and how to fix it? - 3

Few reasons and tips.
Every relationship has its ups and downs. Making a
relationship work isn’t as easy as it seems. It takes a lot of
effort.

Unwanted Ego
You have to kill your Ego for the intimate relationships to
work.

Faithlessness
Accept your partner for who they are and have faith in
their love.

Lack of confidence
Being too needy for approval is another reason that drives
people away. So be confident of who you are and that will
reflect in the success of your relationship.

Why does love fail
and how to fix it? - 3

Not knowing that your happiness depends on you first
If you’re a self-reliant and a happy person, your partner
will see you as a self-dependent person and not someone they
have to take care of all the time

Losing yourself along the way
Remember that your partner love you for who you are and
not who they want you to be. Adapt and adjust as required
but keep your identity strong.

Not taking initiatives
Your partner shouldn’t always be the one who solves the
issues. Take a step ahead and be the one who shows interest
in the relationship.

Communication gap
Communication is the key to a happy relationship, no
matter what the basis of the relationship is. Remember, no
one can read the other person’s mind. So even if you are
someone who is uncomfortable in talking about the feelings
then write them down in a note and pass on. But always
share.

Why does love fail
and how to fix it? - 3

Jealousy
Being possessive on some levels is acceptable because when
you’re in love you expect that person to devote their time to
you. But if your jealousy starts to take over your daily life
with every conversation starting and ending on the same
note then your relationship can be seen as dying a slow
death. A healthy relationship is one where there is trust
and comfort.

Over Dependency
It is a common belief that in relationships, your lives have
to be inter-dependent. You end up being too clin and
depend on them. This is usually one of the biggest reasons to
make someone want to get away for their ‘breathing space'.

Why does love fail
and how to fix it? - 3

"All about me" syndrome
In a relationship, if either of you is the kind who only
focuses on themselves then you should know that the
relationship is gloomy right from the beginning,  and will
die a fast death. Keeping love intact takes a lot of sharing
which always involves more of giving than taking. If you
start focusing only on yourself and your needs and neglect
your partner then your relationship will never work.

May 12

Tip NO : 71 Posture NO : 12

Bhujangasana
(Cobra Pose)

How To Do Bhujangasana
Lie flat on your stomach. Place your hands on the side
and ensure that your toes touch each other.
Then, move your hands forward and place your palms on
the floor at chest level.
Now, keeping your body’s weight on your palms, inhale
and raise your head and trunk. Note that your arms
should be bent at your elbows, as shown in the picture.
You need to arch your neck backward. Make sure that
your shoulders are away from your ears and shoulder
blades are firm

Keep your feet, knees, thighs, and hip pressed to the floor.

Hold the asana for about 15 to 30 seconds while
breathing normally. Slowly progress to hold the asana for
up to 2-3 minutes.

Bhujangasana
(Cobra Pose)

To release the pose, slowly exhale and bring your upper
torso down to the ground . Rest your head on one side, on
the mat. bring your hands back to the sides.

Tip NO : 72 May 13

Bhujangasana
Precautions &
Contraindications

If you are a beginner, you should go slowly by not going all
the way into the asana. You should progress slowly and
steadily into the final pose. Otherwise, you will end up
straining your back and neck. You should keep your
elbows close to your body while doing this pose.

This exercise should be avoided if you suffer from the
following problems:

Back pain and injuries
Hernia
Recent abdominal surgeries
Carpal tunnel syndrome
Shoulder dislocation
Headaches
Pregnancy

Tip NO : 73 May 14

Benefits of
Bhujangasana.

There are many benefits of doing this posture. Some
of them are listed below,

It opens, stretches and strengthen the chest cavity and is
good for relieving asthma.
It is a good posture, which massage and tone the lower
abdomen and the organs that lie in the lower visceral
cavity.
It stimulates the metabolic activities in the body and
helps to burn fat
The digestive, reproductive, and urinary systems are
stimulated by the performance of this posture.
It makes the buttocks firm and reduces pain due to
sciatica
It gives the lungs, shoulders, chest, and abdomen a good
stretch.

It reduces physical stress caused by sedentary life.

Tip NO : 74 May 15

Scientific facts about
Bhujangasana

Because of sedentary life style, our backs don't get
exercise, so that they are weakened. Bhujangasana is an
easy and effective way to strengthen the back and solve a
lot of other problems.

It strengthens, tones, and flexes the spine and makes the
digestive and reproductive systems more efficient.

It is the eighth pose of the 12 poses of the Surya
Namaskaram . Chakras are considered to be
the prana or ener centers along the sushumna nadi . It
works on opening up the chakras as well. Bhujangasana
works on four out of the seven chakras – The Visuddhi
Chakra, the Anahata Chakra, the Manipura Chakra,
and the Svadhisthana .

Tip NO : 75 May 16

Pancha Bhoota
Philosophy

As per Indian philosophy and ayurveda our body is made
up of Panchabhoota or Pancha Maha-Bhoota, the five
elements. They are water, earth, space, air and fire.
Our fingers represent each element, especially it's relevant
while performing mudra in yoga. Little finger represent
water, ring finger earth, middle finger space, index
finger air and thumb represent fire.
The imbalances of these elements in our body results in
diseases. Balancing that element will help to cure the
problem.

Acharya says,
panchabhoota sareerasya
panchabhoothaanichaushadham

Which means for body, which is made up of panchabhoota;
medicine also is panchabhoota .

Tip NO : 76 May 17

Food

In Pancha Bhootham fifth element is earth or prithvi /
Bhoomi. Our food we eat represents earth element in the
lives of men.
Eating food in excess quantity or undereating, both are
not good for our body. That's the rule followed by the
nature.
Eating the desired food in optimum quantity in controlled
manner is important for the body to assimilate and
utilise the other four elements in a proper way.
So the change in one element, either in less or excess
quantity will lead to imbalances and disease.

Most of the people are under the impression that by eating
more food one can become very healthy. But it only will lead
to some other disease. Excess food also will reduce our life
span.

Tip NO : 77 May 18

General rules about
diet

What should be our general policy about the food we eat?

Give minimum 3-4 hrs of complete rest to your digestive
system
Try to reduce those food items which are difficult to get
digested
Eat only one major meal per day
Do not eat any food as fillers during eating interval
Thoroughly chew the food you eat
Do not eat when you are mentally distressed
Do not eat to satisfy your taste buds
Reduce beverages, packed food,fatty and fried food
items
Fill 2/3rd of your stomach with equal potion of food
and water.
In your food include fruits and vegetables in plenty.

May 19

Tip NO : 78 Posture NO : 11

Merudandasana

Merudandasana is an intermediate seated asana that
requires balance and flexibility Ardha
merudandasana.
Lie down straight on the mattress with your legs close to
each other. Keep the hands straight by the sides of your
body, the palms facing down.
Now inhale and lift one leg 45 degrees up. Focus all
power on the leg. Keep the leg straight without any bend
on the knees. While doing this the other leg should
remain still and straight. Hold the toes pointing
forward. Remain in this position for 1 minute and with
exhalation lower the leg slowly. Do not put down the leg;
place it gently on the mattress. Now repeat with the
other leg. Do it 10 times with each leg. 

Merudandasana

Poorna Merudandasana.
Here, take in breath and lift both legs up 45 degrees.
If lifting is found difficult, give a small downward
pressure on either hand which will ease lifting of both
legs. Give full power on both legs as said earlier. Hold
for 1 min, exhale and lower your legs. Repeat 10 times

Tip NO : 79 May 20

Merudandasana -
Precautions &

contra-indications

Before going to poorna merudandasana one should
practice ardha merudandasana very well. People with
following conditions should avoid practicing this pose.

Uncontrolled/high blood pressure
Heart ailments (require advice from the physician)
Slipped disc
Sciatica
Hernia / Recent abdominal Surgery

(It can be practiced with varying degrees of difficulty, by
all under the guidance of a qualified yoga coach).

Tip NO : 80 May 21

Merudandasana -
Benefits

The name itself says that it's for strengthening the spinal
cord, the vertebral column and associated muscles.
Following are the other advantages of practicing this pose.

Strengthen the abdominal muscles
Tones visceral organs, stimulate peristalsis and
alleviate constipation.
Strengthen the legs and remove tiredness from the leg
muscles.

Tip NO : 81 May 22

Merudandasana -
Scientific facts

The word 'Merudandam' means Vertebral Column, the
most prominent bony framework of the body.

This asana gives power to vertebral column and all
associated muscles and nerves.
People regularly doing this asana will not have back-
ache, sudden painful spinal tilting, twitching etc. 
The muscles on the abdominal region and back side of
the body become strong. So it burns the visceral fat and
helps reduce pot belly. But for a good stretch on the
muscles you should make sure that you do not lift your
head or upper body off the mat while performing this
pose.

Tip NO : 82 May 23

Foods that we eat

Eating the right kind of food is important in achieving a
healthy balance in our body and mind.
In yogic literature, foods are classified in to sattvic
(pure), Tamasic (Stale) and Rajasic (Stimulating).
Foods that are beneficial to us are said to be Sattvic.
These foods form an ideal diet, keeping the body
nourished while being easy to digest. They create new
ener , clarity and a clear, calm mind, enabling us to use
all our mental, physical, and spiritual abilities. Sattvic
foods include cereal, fresh fruit and vegetables, milk,
butter, nuts, seeds, lentils, rice, grains and honey.

Impure foods that can upset our physical or emotional
balance belongs to the other groups

Some Guidelines regarding foods

Eat as many fresh fruits and vegetables as possible.
Cooking vegetables destroys vitamins so we should try to
eat some raw vegetables everyday.
Whole grain products are a must. They contain much
needed fiber that keeps our metabolism functioning at an
optimal level.
Hydration is key to a healthy body and mind, so drink
water
Strictly avoid processed foods
Respect the food and ourself.
Practice "Mindful eating", not "stomach full eating".

Tip NO : 83 May 24

Mood and Food

The relationship between food and brain works in
both directions.

Our brain is always "on". It works hard 24/7, even
while we sleep. It takes care of every function in our
body. So brain requires constant supply of premium fuel.
But that fuel comes from what we eat. So what we eat
affects our brain function, our thoughts and ultimately
our mood.
Eating high quality, plant based foods (sattvic) that
contain lots of vitamins, minerals and antioxidants
nourishes the brain and protects it from oxidative
stress.
But if we ingest junk foods and refined or processed
foods it badly affects the brain and other organ
systems. 
Modern Science too says that there are many
consequences and correlations between what we eat and
how we feel and how you ultimately behave.
"A very large body of evidence now exists that suggests
diet is as important to mental health as it is to physical
health"

Tip NO : 83 May 24

Mood and Food

The relationship between food and brain works in
both directions.

Our brain is always "on". It works hard 24/7, even
while we sleep. It takes care of every function in our
body. So brain requires constant supply of premium fuel.
But that fuel comes from what we eat. So what we eat
affects our brain function, our thoughts and ultimately
our mood.
Eating high quality, plant based foods (sattvic) that
contain lots of vitamins, minerals and antioxidants
nourishes the brain and protects it from oxidative
stress.
But if we ingest junk foods and refined or processed
foods it badly affects the brain and other organ
systems. 
Modern Science too says that there are many
consequences and correlations between what we eat and
how we feel and how you ultimately behave.
"A very large body of evidence now exists that suggests
diet is as important to mental health as it is to physical
health"

Tip NO : 84 May 25

How food we eat
make us feel good

Serotonin is a neurotransmitter , which is a feel good
hormone in our body. It regulate sleep, appetite,mood and
inhibits pain. 95% of serotonin is produced not in the brain,
but in our gastrointestinal tract !

The functions of neurons producing this hormone is
influenced by billions of"Good Bacteria" in the
intestinal microbiome.
So a clean diet is essential for the growth of these
bacteria and normal functioning of our body. If we
follow unhealthy food and food habits growth of good
bacteria will be affected and will lead to the growth of
bad bacteria and intestinal disbiosis.
This will result in less production of serotonin, more
inflammation, hampered digestion, altered intestinal
wall permeability and absorption of toxins into the
system.
So if we can "go clean", following a plant based
balanced diet, we will not believe how much better we
can feel both physically and emotionally.

May 26

Tip NO : 85 Posture NO : 12

Matsyasana
(Fish pose)

Lie flat on your back, with your legs together, and your
hands beside your body palms facing the ground .
Now, bring the elbows close to your body placing them on
the mat by the either side of your body. 
Beginners make sure the weight of your body is on your
elbows and not on your head. As your chest is lifted,
lightly pressurise and tuck in your shoulder blades. As
you gain experience you can slowly remove your elbows
and balance.
Hold the position only until you are comfortable. Breathe
normally.
Exhale and release the position, lifting your head first,
and then contracting your chest and dropping your back
to the ground.

Matsyasana
(Fish pose)

Relax and repeat .

Tip NO : 86 May 27

The Benefits Of
matsyasana
(The Fish Pose)

These are a few amazing benefits of this pose:-

This asana stretches the chest and neck areas and
releases tension in the shoulders and neck.
It relieves respiratory problems as it expands the
thoracic cavity.
It also tones the pituitary, parathyroid, and pineal
glands.
It stretches the back and tones it, thus relieving
strain from the back and back pain.
It also makes the muscles in the upper back and the
back of the neck stronger.
It gives the hip flexors and the muscles between the
ribs a good stretch.
The muscles in the front of the neck and the abdomen
are toned
The throat and the digestive organs get a good
massage and nutrients absorption is facilitated
This asana helps to improve posture

The Benefits Of
matsyasana
(The Fish Pose)

It is known to reduce the following problems:-
a. Constipation
b. Respiratory ailments
c. backache
d. Fatigue
e. Anxiety
f. Menstrual pain

Tip NO : 87 May 28

Scientific facts about
matsyasana
(The Fish Pose)

Like all back bending poses, this asana helps to
increase the energy level and brighten our mood.

This refreshing posture will activate us and make us
feel energised and full of life.
Especially if we are at our desk job and our spine is
rounded while we sit all day, it reverses the imprint
of our wrong posture.
All because it lift our chest and deepens the
breathing.
Fish pose also make our back and abdomen stronger
and the stretch on the neck helps the thyroid gland to
function better.
To deepen the stretch and benefits we can keep our
legs as in padmasana and take our elbows off the
floor in the final pose.

Tip NO : 88 May 29

Meditation (dhyana)

Meditation is a part of the path towards enlightenment
and self-realization. It's an ability to be present here
and now, but fully engaged and aware.
Meditation is an experience. It will be a difficult and
foolish effort to explain any experience in words. Because
every experience is unique for each person. 
Nobody can teach anyone how to meditate. A good
teacher can only guide. Just as in the case of sleep; you
yourself should fall into meditation, rather than some
one make you go into it. For reaching the state of such a
deep "mindfulness", such that you feel a "mindlessness"
(no mind is felt), you should go beyond the influence of
sense organs. So advises like listening to music or
instructions and reaching a state of meditation is totally
misleading. For that one should prepare herself/himself
by going through the purifying practices of ashtanga
yoga .
It is a skill that anybody can learn and master. It only
takes consistent practice.And it's usually easier if you
have a good teacher for proper guidance.

Tip NO : 89 May 30

Few facts about
Meditation (dhyana)

Spiritual Gurus and mental health experts have
developed different methods to do meditation. 
There are no "right way" to meditate. You have to find
it with the help of an appropriate teacher. It is fine to
try and combine different methods until a suitable
method for you is established. 
Examples of various methods are Rajayoga meditation,
Transcendental meditation, Sri Aurobindo meditation,
Mindfulness Meditation, Breath Awareness meditation,
etc... 
Meditation is not a result focused process, but it happens
spontaneously, many of time, without your knowledge. It
can work very quickly or it may take some time to reach
there. 
Meditating every day, same time, same place and in
same posture can help you experience it faster and
better. 
Enjoying the moment without any judgement is the key
to successful Meditation

Tip NO : 90 May 31

Samadhi -
Yoga of wisdom

The great Saint Patanjali explains the state of quiet
mind as samadhi. Here knowledge becomes wisdom. 
Samadhi means "beyond the higher knowledge"
It is wisdom, not intelligence, that helps us find meaning
and peace in life. Yoga enlighten one with wisdom of
oneself and the universe .
The circle's center is just a point without any dimension
but if the center does not exist the circle will also cease to
exist. The circumference of the circle can be liked to
activity or state of doing while center is the state of
being. Yoga is the journey from the state of doing to the
state of being. 
Without this realization many human beings are
actually just 'human doings'. 
It's not the end... It's a new beginning.

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