What is Mantra yoga - Types of yoga

Mantra yoga is one of the types of yoga, a more mind related, spiritual yoga. 

Mantra yoga is the least complex of the types of yoga because it does not involve any strenuous yoga poses or any other complicated practices.

Mantra is said to be very effective with prolonged practice as the sounds of mantra can awaken the chakras and the serpent power, the kundalini.

 

What is mantra? What is mantra yoga?

Mantra is a sanskrit language word which means a powerful, sacred word, phrase or syllables.
Mantra comes from a Sanskrit word mantrana which means suggestion or advice. Each and every word is a mantra as our mind responds to it as soon as we hear it.

Word mantra is related to manas, a sanskrit word for mind. Mantra is sound and it may be the sound of silence.

You know sometimes you may be repeating a word or a phrase or a song in your mind silently the whole day or for days together. That becomes your mantra for that duration.

These silent mantras affect your life.

Words form language. Our daily life is possible because of words. That is how we carry out most our activities. Every word has a power, a force and it produces its own reaction.

We all know the power of words that we utter or hear someone say. When we understand the words it may have a positive or negative effect on our body and mind.

Even when we do not understand the meaning of the words we hear, the sound, the tone and volume affect us.

So, choosing a positive mantra is possible and desirable.

 

Bija - Beeja Mantra - Sound of Om

It is believed that this world came into existence with a sound Om. The vibration of this sound started everything. This vibration still exists and continues.

Om is called the bija(seed) mantra. Though the word mantra is related to Hindu religion, it is not limited to it. Mantras have been used in the native cultures all around the world since thousands of years.

 

What can Mantra do for you?

Mantra connects to spirituality as well. The sound vibrations produced by the repetition of mantra have the power to give you spiritual experiences.

Mantra yoga means to unite with the supreme power making use of the mantra as a tool, method or way.

Mantra can alter one’s life experience There are many mantras for different purposes.

How and when is Mantra used?

Yoga mantra is also repeated while doing the yogasanas – yoga poses.

Mantra may also be used to improve our life in many ways; to improve health, financial situation, relationships etc. Om mantra, Gayatri Mantra etc.

You may say a mantra loudly or internally-silently. In both ways it is effective.Count or not to count, use a mala (beads) or a rosary or choose not to use anything while repeating mantra.

You may recite a mantra or listen to it.

Seated yoga poses - Sitting yoga poses

Seated and body twisting poses

Seated yoga poses are done after practicing the standing yoga poses. Sitting yoga positions are an important part of an yoga practice session. Meditation is usually done in a straight backed seated pose.

Sukhasana - Easy pose

You can see a sitting yoga pose, sukhasana - Easy pose, in the image above.


The sitting position is used to practice Pranayama - breathing exercises, relaxing yoga positions, and meditation.

 

Benefits of sitting yoga poses. Seated yoga poses have therapeutic effects.

Some of these seated poses are body twisting poses which have therapeutic effects. These sitting poses make knees, ankles, and hips more flexible. These poses reduce tension.
These sitting yoga poses improve postures. These poses strengthen your back.

You can see another seated pose, baddha konasana - bound angle pose in the image below.

 

Baddha konasana - Bound angle pose

Blood circulation improves all over body when these seated poses are done. These are muscle opening postures. Sitting yoga positions are calming to the mind as they help in breathing in deep.
The seated poses benefit the spine. The spine is kept straight, it is stretched and twisted and that increases the flexibility of the spine and lengthens it. The posture, alignment of the spine improves. The spine and surrounding muscles are relaxed and that reduces tension and relaxes mind and body. This is especially helpful while doing meditation.

Seated yoga poses also strengthen and tone the back and abdomen core muscles, lower back, thigh muscles.

The sitting poses stimulate reproductive, nervous and respiratory systems.
To get the full benefits of the seated poses, you should practice different types of seated poses regularly.

List of seated yoga postures

1. Ardha Pavanmuktasana - Half Wind Relieving Pose
2. Pavanmuktasana - Wind Relieving Pose
3. Paripoorna Navasana - Full boat pose
4. Ardha Navasana - Half boat pose
5. Baddha konasana - Bound angle pose
6. Vajrasana - thunderbolt pose, diamond pose
7. Sukhasana - Easy seated pose
8. Purvottanasana - Upward plank pose - Inclined plank pose - Table top pose
9. Paschimottanasana - back stretching pose, seated forward bend
10. Balasana - child pose
11. Marichasana - Sage Marichi's pose
12. Ardhamatsyedrasana - Sage Matsyedra's pose
13. Janushirshasana - head to knee pose
14. Simhasana - lion pose
15. Virasana (veerasana) - hero pose
16. Dandasana - staff pose
17. Padmasana - Lotus pose
18. Hanumanasana - monkey pose, leg split pose
19. Mandukasana - frog pose
20. Bhardwajasana - Sage Bharadwaja's pose
21. Gomukhasana - cow face pose
22. Upavishta konasana - wide angle seated forward bend pose
23. Shashankasana - rabbit pose

Bhujangasana Yoga Cobra Pose

 

Yoga Prone pose - for neck pain - back pain

Bhujangasana yoga cobra pose is named so because it resembles a cobra with a raised hood. Like many other poses, this pose is taken from the animal kingdom.

The Sanskrit word bhujanga means cobra, asana means a pose, posture or position.

Bhujangasana is a back bending pose. In normal life, we may bend forward for many reasons. This backward bending is a good pose for a healthy back.

How to do bhujangasana - cobra pose?

Bhujangasana - Cobra pose

1. Lie down facing downwards, on your stomach.
2. Place your palms near your chest, fingers pointing forward.
3. Place your forehead on the floor. If you find placing forehead on the floor difficult, place your chin on the floor.
4. While breathing in, raise your upper body (neck, chest, and abdomen) with the support of your arms.
5. Let the neck go as backward as possible. Straighten the arms. Stretch slowly. Look upward to the ceiling.
6. Once you reach the maximum stretch that you can, breathe normally and stay in that position for a minute.
7. In the final position, your arms should be straight, chest is forward, shoulders are back and neck and the spine is stretched. Your heels should be together.

 

To get out of bhujangasana

1. While exhaling, lower the upper body, that is the abdomen, chest.
2. Place the forehead on the floor.
3. Bring back the arms to the side of your body.

 

Caution while doing bhujangasana

1. The stretch should make you feel good not strained or painful.
2. Do not hunch up the shoulders.
3. Let the arms be straight.
4. If you have a back injury, headache, pregnancy, do not do the asana.
5. If you have wrist problem, (carpal tunnel syndrome) , be careful.
6. The backbend should not be painful.
7. If you have a neck problem, do not look upwards, look straight.

 

What are the benefits of bhujangasana - cobra pose?

• Cobra pose strengthens the spine.
• Reduces back ache and stiffness in the neck.
• Firms the buttocks.
• Relieves stress.
• Stimulates the digestive organs and improves digestion.
• Relieves flatulence and constipation.
• Stretches chest, lungs, shoulders and abdomen. Allows deeper breathing.
• Gives relief from menstrual problems.
• Improves liver and spleen functions.

Origin of Yoga

Yoga information - Origin of Yoga

Are you wondering what the 'origin of yoga' is? Yoga was developed in India thousands of years ago. You may also find history of yoga interesting.

According to yoga history available, after the discovery of Indus valley civilization, it was found that yoga existed during that period. It evolved in 'sat yuga' called golden age.

Sat yuga was a long peaceful age of abundance. Humans had time to search within. Yoga was developed by such seekers of eternal truth. The secrets of body, mind and soul have been studies by Indian sages since time immemorial.

The question 'who am I?' has been asked and pondered over since a long time. And there is no one ready answer for that question. Everyone has to find his own.

The goal of a yogi was to reach the pure spirit, find freedom from suffering and get released from the inevitable cycle of life and death. The seed mantra of yoga is OM or AUM. It is the sound of cosmos, the source of Samadhi.

Yoga is a science that gives a person real health and happiness. It teaches one the way to deal with the problems of day to day life, to face the inevitable human suffering and pain.

By practicing yoga, you can liberate your spirit by controlling and purifying your body and mind. Yoga has been an integral part of Vedanta philosophy. The oldest Indian scriptures, Vedas an Upanishads mention yoga.

In Ramayana and Mahabharata, yoga is explained d in detail. 'Bhagwad Gita', the sacred Hindu scripture, represents the essence of yoga philosophy through Sri Krishna's advice to Arjuna. Practicing yoga can help you physically, mentally and spiritually.

History of yoga

Yoga origin and yoga information

The history of yoga is at least 5000 year old. Yoga is a part of India's philosophy. It is one of the great contributions made by India to the world health, physical, mental and spiritual. You may also like to read origin of yoga.
 
Yoga predates history. Stone carvings with figures in yoga postures were found in archeological sites, Mohenjo-Daro and Harappa, in Indus valley, dating more than 5 thousand years back.

The early writings related to yoga were done on palm leaves. The ancient written records, Vedas and the Upanishads contain references to spiritual yoga.

 

Tradition of yoga

The tradition of yoga was passed on from teacher to student through personal instruction. The present day yoga techniques are the collective teachings of many teachers in thousands of years.

Bhagvad Gita, the very popular Hindu literature (about 500 B.C.) contains the conversation which takes place on the battlefield (that is our life). It is about the inevitable turbulent life experiences that everyone has to go through.

Krishna, the great yogi, instructs Arjuna( who is reluctant to fight his family and friends on the battlefield). Krishna explains how Arjuna can attain moksha (spiritual freedom) by following the different yogic paths. How one can get release from the life and death cycle

• by following the path of devotion - Bhakti yoga,
• path of wisdom - Jnana yoga,
• by giving up ego and not expecting the fruit of action - Karma yoga.

No wonder Bhagvad Gita is one of the most read books in the world.

 

Patanjali Yoga

Patanjali an Indian rishi (sage) wrote yoga sutras (yoga aphorism - words of wisdom). He wrote about ashtanga yoga (eight limbed yoga) which is known today as classical yoga.

Patanjali Yoga sutra is in Sanskrit language and is presented in a very systematic way and all serious and enthusiastic yoga practitioners study it. There are many translations in different languages with commentaries.

 

Yoga outside India

Yoga became popular in the western countries after 1960. As people started experiencing the benefits of yoga, more and more people started practicing yoga.

Many visited India to learn from the yoga masters themselves and got teacher's training too. They opened their own yoga training centers in their own countries.

Many Indian origin yoga teachers went to other countries and opened their own yoga school. These new teachers are spreading the light of yoga throughout the world.

The yoga history continues in this way. Hope you find this yoga information useful and it encourages you to take up and  continue doing yoga practice for physical, mental and spiritual benefits.

What is Bhakti Yoga - How to practice bhakti yoga

Bhakti yoga is the real search for the divine through love and devotion. Bhakti is the key to open the treasures of wisdom (Jnana). It is a spiritual form of yoga.

 

What is Bhakti? What is bhakti yoga?

 Meerabai - Krishna devotee

Mirabai, who followed bhakti yoga

  Bhakti is the love for the Divine. Bhakti is seeing the diving presence in all the creation.

The word bhakti comes from the Sanskrit language verb 'bhaj' which means to worship or to be attached to. There are other terms too which mean bhakti or love such as prem, priti, anurag, bhajan etc.

The one who does bhakti is called bhakta, a devotee. Bhakti means love, devotion. The devotee( bhakta) wants god only. He/ she feel intense devotion to god. Bhakti is pure, unselfish love of god/ threes no expectation of anything from god.

This pure love is really indescribable. It is a sacred feeling. This is the supreme love of god. Bhakti is to love god with your mind, heart and soul it is selfless love, humility and the extreme desire to be one with god.

Bhakti is another way to reach salvation, which is the aim of yoga.

 

How to practice bhakti yoga?

There are nine ways to express bhakti. They are,

Shravana - Shravana means listening. Listening to God's stories from wise, enlightened persons or saints. Listening to stories connected to the god’s name and form.

While listening to them, bhakta concentrates only on the divine form and forgets the entire world. His mind merges with the divine. He can experience bliss. When he listens to the stories from the wise men, he can ask and clear any doubts he has.

Kirtana - Kirtana means singing. Singing god's glories. While singing gods praises, he may dance. He may also do this singing and dancing with a group of similar minded devotees.

Smarana - smarana means remembering. Remembering god's name all the time and getting merged with that name. Whatever the devotee is doing physically, he is chanting, remembering the god.

Padasevana - 'Pada' means 'feet' and 'sevana' means 'service'. so padasevana means the of god's feet. This service of god can be done by serving the whole humanity. By serving the world, the devotee serves the god.

Archana - means worship of God. This worship can be done of a god's image, metal form etc. This worship may be done by offering material things or by internal feeling of love and devotion. The purpose is to please the lord by surrendering to him completely.

Vandana - vandana means bowing down or prostration to Lord. Vandana done with faith and reverence helps in becoming humble. It helps in effacing ego or Ahamkara.

Dasya - having a servile attitude towards God. Imagining yourself to be god's servant and serving him and his creation. Serving and being associated with the saints and the sages, serving poor and needy and sick people, serving the other devotees can be considered as dasya bhakti. And doing this service all the time while keeping your mind steady on the god's form and the words of scriptures can help a man attain 'Nirvana'.

Sakhya - 'Sakhya' means friendship. This way of bhakti is done by thinking of god as a friend. To be always wanting to be with your friend, to tell him about all your thoughts and feelings, loving him as you do a dear friend or a relative, that changes love to spiritual love.

Atmanivedana - It is complete surrender of self to god. The devotee offers his body, mind, soul to god. He has no separate existence away from god. God takes care of him. All experiences, happy or sad, painful or pleasant are accepted as god's gifts and there is no attachment to them. Just acceptance of everything that happens in life.

A devotee can express his devotion with any of the methods mentioned above that he finds suitable for himself. These nine ways help the devotee reach the supreme, the divine life. These paths of bhakti can be used in accordance to the human inclinations. By following them, progressive realization of god is possible.

Basic Yoga Poses - Basic Yoga Moves

Basic yoga moves are part of beginners yoga poses

Every yoga practitioner learns these basic yoga poses during his learning process. Beginners too can easily do most of these basic poses. Some of them are a bit advanced poses.

The beginners will learn the difficult/advanced poses when they become intermediate level yoga practitioners. But for that there is no need to hurry. Every one learns at his or her own pace.

Benefits of basic yoga positions

These basic yoga moves or yogasanas, when practiced regularly improve health, reduce stress, improve flexibility, improve posture, sense of balance and concentration.

While doing these basic yoga positions, you become aware of the stress, tension in your body and you can reduce the tension which in turn improves physical and mental health, your life itself.

Basic Yoga Positions - Basic Yoga Moves

Standing basic poses

• Namaskarasana / prarthanasana - prayer pose
• Tadasana - mountain pose, also known as samasthiti
• Utthita Trikonasana - Extended triangle pose
• Vrikshasana - Vrksasana - yoga tree pose

Seated basic poses

• Baddha konasana - Bound angle pose
• Sukhasana - Easy seated pose - resting pose while doing seated yoga poses
• Vajrasana - Diamond Pose-Thunderbolt pose
• Navasana - Boat pose
• Padmasana - Lotus Pose

Basic forward bends

• Janu Sirshasana - Head to Knee Forward Bend
• Paschimottanasana - Seated Forward Bend

Basic Back bends

• Bhujangasana - Cobra Pose
• Dhanurasana - Bow Pose
• Shalabhasana - Locust Pose
• Ushtrasana - Camel Pose

Basic Inversion poses

• Halasana - Plow Pose
• Sarvanghasana - Shoulderstand
• Shirshasana - Headstand

Basic Relaxaton poses

• Shavasana - Corpse Pose
• Sukhasana - Easy seated pose

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Baddha konasana - Bound angle pose

Seated yoga pose also known as Cobbler pose

Baddha konasana or the bound angle pose is a seated yoga pose. It is also known as cobbler pose (that is how Indian cobblers sit) or a butterfly pose.

 

Yogasana name in Sanskrit and the English meaning

The meaning of the name baddha konasana is baddha = bound , kona = angle, asana = pose. So baddhakonasana means bound angle pose.

It is a very easy pose and can be done by almost everybody. Practice it regularly and you will get better in doing it over a period of time.

Girl sitting in Baddha konasana - Bound angle pose

 

How to do baddha konasana - bound angle - cobbler pose

1. Sit on your yoga mat or blanket in dandasana , with your legs straight in front of you. Your back should be straight.
2. Bend both your knees, joining both your soles with each other closer to your body.
3. Hold both ankles with your hands. Stay for 30 seconds.
4. Inhale and bend forward trying to reach the floor with your head. You may place your elbows on your calves to press the legs downward but do not press the knees.
5. Bend forward only as much as you can comfortably. It should not be painful.
6. Stay in the bent position breathing normally for 1 minute or longer (up to 5 minutes) if you can.
7. While exhaling, raise your head and sit straight again. Release your ankles, spread the legs in front.

You have completed baddha konasana.

Benefits of baddha konasana - bound angle pose

Baddha konasana - Bound angle pose

1. Improves circulation.


2. Relieves sciatic pain.


3. It helps in preventing hernia.


4. Helps regulation of menses .


5. Reduces depression, fatigue and anxiety.


6. Opens up hips and stretches inner thighs and groin.


7. Stimulates the reproductive organs, overies in women.


8. Relieves the problems that come with menopause


9. It is very helpful for pregnant women as it helps in natural childbirth.


10. This pose is helpful for those with urinary problems. It stimulates kidneys and bladder.

Caution
Do not try to press your knees to the floor. Let them go down only as much as you can do without pain in the knees.

Ardha Pavanmuktasana - Half Wind Relieving Pose

Helps in getting rid of gas

Reduces bloated stomach feeling

Ardha Pavanmuktasana or half wind relieving pose is a supine pose. It is also known as wind releasing pose. And it does exactly what the name suggests. It helps in releasing the trapped gas in the digestive system. It is also spelt as pawanmuktasana.

Asana name in Sanskrit - Ardha Pavanmuktasana

Meaning of the pose name in English - Half Wind Relieving Pose - Pavan or pawan means wind or air. Mukta means release, relief, freeing. Asana means pose, position or posture.

Doing pavan muktasana in the mornings will get rid of the trapped gas in the intestines. That can reduce the possibility of your releasing wind at awkward time and place during the day.

You may start pavanmuktasana with either right or left leg. Just remember to do both legs one after another. I am starting here with right leg.

 

How to do ardha pavanamuktasana?

1. Lie down on the yoga mat on your back. Stretch your legs straight keeping them together. Let your hands be the floor by your side.
2. Lift right leg from the floor bending it at the knee and bringing it closer to the chest. Point the toes.
3. Hug the right knee / leg with your both arms. You may interlace your fingers to pull the leg towards your chest.
4. Lift your head from the floor and touch (or try to touch) the right knee with your chin or head or nose.
5. Keep breathing normally and hold the position for 30 seconds.
6. To release, release your hands and let fall slowly on your sides. Stretch right leg to the floor.

Do the same with your left leg.

1. Lift left leg from the floor bending it at the knee and bringing it closer to the chest.
2. Hug the leftt knee / leg with your both arms.
3. Lift your head from the floor and touch (or try to touch) the left knee with your chin. Hold the position for 30 seconds.
4. To release, release your hands and let fall slowly on your sides. Stretch left leg to the floor.

This completes one set. Doing this twice is more effective.
Tips

1. The movements should not be jerky. While releasing, do it slowly and deliberately.
2. Try to touch the chin to the knee. But stretch your neck only as much as you can easily. You should not find it painful.
3. In the beginning, just bending the knee and raising the neck can be done.

 

Benefits of ardhapavanmuktasana - wind relieving pose

• Helps in getting rid of the trapped gas in the digestive system, in large intestine.
• Improves blood circulation to the digestive system.
• Relieves indigestion and constipation.
• Excessive fat in the thighs, buttocks and tummy, is reduced when done regularly.
• Helps in reducing acidity, dyspepsia and bloating.
• Helps in the treatment of menstrual problems.
• Reduces stiffness in shoulder and waist.
• Can help in the treatment of impotency and sterility.
• Improves flexibility of the knee joints.

 

Caution while doing ardha pawan muktasana

1. This asana should not be done during pregnancy.
2. Avoid this asana if suffering from piles or hernia.
3. If you have any back problem/ pain, avoid doing this pose.
4. Do not do this asana if you had any abdominal surgery.

Ardha Navasana - Half Boat Pose

Yoga seated pose - Ardha naukasana

Ardha navasana half boat pose is also known as ardha naukasana. Here is the meaning of the Sanskrit name of this pose. Ardha means half. Nava / nauka means boat or ship. The pose is named such as the final posture of this asana resembles a boat.

Ardha navasana is a little difficult in the beginning, especially if your back is not strong. But with practice can help you improve. Navasana needs lot of practice.

 

How to do ardha navasana - yoga boat pose

• Sit in dandasana (staff pose).
• Put your hands behind your head, interlocking fingers. Stretch your elbows out to the sides.
• While exhaling, raise the legs from the floor, keeping them stretched and stiff.
• Keep the knees tight and point the toes upwards. Your feet should be together and touching each other. Your upper body would be tilting a little backwards.
• No part of the spine should be touching the floor. Spine should be straight. Your head and feet will be on the same level.
• You are now in the position of ardha navasana.
• Stay in the pose as long as you can with normal breathing.
• To get out of the pose, exhale, lower the hands by your side, and legs straight on the floor.

 

Benefits of ardha navasana - half boat pose are same as the half boat pose / half navasana.

1. Strengthens the hips, lower back and spine.
2. Tones the abdominal muscles and digestive organs.
3. Tones arms and leg muscles
4. Stimulates the intestines, kidneys.
5. Improves digestion
6. Useful for those with hernia, prostate and thyroid problems.
7. Improves stamina and determination.
8. Relieves stress
9. Works on your core.