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WHY OUTDOOR PRACTICE
WHY OUTDOOR PRACTICE IS A BETTER YOGA WAY Indian wisdom is deeply aware that nature/ सृष्टीमाता, has a mind and a spirit of her own. Nature always helps us to remain in the embrace of unity. Universe does not know the separation. Purusha and Prakriti are always one. She certainly knows how to calm our turbulent minds when we trust ourselves into her embrace. Practicing yoga outdoor is a good idea and feels relaxing. Since our bodies are made of the panchmahabhutas the rudimentary elements of nature itself. There is always great healing when practicing in natural elements. Yoga in the open nature, in the mountain region or by the sea brings our clay bodies to its native realm. We learn to let go and recover our deeper rhythm. The open space lures our souls toward the widening our horizons and broadening our perspectives. Yoga by the water falls or on the banks of the river claiming neither shape nor place invites us to become nomads. Zen like presence of the rocks and stillness of the brooks inviting us to get immune to all desires. “Nisarga lives in the womb of the Ishwara, pulsing as one heartbeat.” This oneness of Nisarga and Ishwara invites us to forget out tight schedule, chores and uncertainties fall away and we begin to realise the magnificence of being here and now. The open space introduces us to the unknown mystery of cosmic temple-church-masjid-Gurudwara. Spend one yoga hour in the nature and get everything free: music by the birds, cool breeze and soothing music by the waves at the sea, free oxygen, and many more surprises which nature bestows on us. We become the recipients of the sense of the appropriateness of approach to the unknown, which the sages were well versed with. Nature is always anchored in unified prayer; hence, we with our open heart and mind experience the peace in the open space. Open space helps us save the electricity, and greenhouse emissions, thus helping us live and let others live with minimum and not to fall victim of hoarding the things at the cost of other’s death.
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What Happens To Your
What Happens To Your Body When You Start Doing Yoga!! This ancient practice is on par with aerobic exercise as one of the best things you can do for mind, body, and spirit. You can do Yoga many places For decades, aerobic exercise—the type that raises your heart and breathing rates, such as running or cycling—has been touted by scientists as the gold standard in terms of the number of health benefits it brings. More energy, improved mood, lower risk of heart disease and certain cancers, better sleep, better thinking, better sex, and on and on. But as it turns out, there may be another form of exercise that does even more for you: yoga. And weight control may be at the top of its long list of yoga benefits. In 2010, researchers at the University of Maryland School of Nursing published a comparative analysis of 81 studies that examined yoga's health benefits and the health benefits of aerobic exercise. The researchers found yoga to be especially effective at reducing stress. This may not be news to those who practice yoga, but even die-hard enthusiasts will be surprised at the number of other health benefits yoga can confer—often to a larger degree than aerobic exercise. The researchers found that yoga outperformed aerobic exercise at improving balance, flexibility, strength, pain levels among seniors, menopausal symptoms, daily energy level, and social and occupation functioning, among other health parameters. Yoga does more than calm you down and make you flexible. "We were a little surprised by the results, " admits lead researcher Alyson Ross, MSN, RN. "We played around with the studies, making tables grouping the studies in a variety of ways (disease condition, health outcomes, and so forth). When we sorted them by exercise and yoga side-by-side, it became apparent we were on to something." What to keep in mind: It's Not Either Or: You don't have to choose yoga or aerobic exercise—by no means does this research suggest that you toss out your walking or running shoes for a yoga mat. Aerobic exercise remains a fun, simple, inexpensive, highly effective form of exercise that confers all sorts of important benefits. And it's important that we all be active every day if we can, taking breaks to move around so we don't spend all our time sitting. Yoga Is Exercise: What is clear from this analysis is that yoga should no longer be seen as something even remotely "fringey, " or even as something that’s only good for improving flexibility. Rather, this research makes it clear that yoga deserves a permanent place at the health and fitness table, alongside other forms of exercise that may be more familiar to most people. To put it another way, if you like yoga, don't feel like you're missing out if you're not also putting in time on the treadmill or exercise bike. “Yoga seems to be able to provide many of the physical benefits of exercise—and then some, ” says Ross. "It behaves as both exercise and meditation." Yoga May Help With Weight Loss: Ross and her colleagues see an especially intriguing role for yoga in the area of weight control, with the key mechanism being yoga’s stress-reducing power. “Evidence suggests that chronic stress leads to changes in food-seeking behavior, including increased consumption of foods high in sugar and fat, which may eventually lead to obesity, ” says Ross. "As yoga provides many of the benefits typically associated with exercise, and is also so effective at reducing stress, ” she continues, “it’s possible that yoga might be a particularly useful weapon in the arsenal against obesity.” Beginners Should Find A Teacher: If you’re considering giving yoga a try, rest assured that you don’t have to be a contortionist to do it. But it’s best to find a class with a teacher, as starting on your own with a video can be tough. It’s important to learn how to do the poses correctly, at which point you can supplement your class time by doing yoga at home. On the topic of frequency, Ross says, “the scientific literature has shown that the health benefits of yoga can be obtained with a single weekly class, but most studies have used a bigger ‘dose.’ So it is logical to assume that the more you put in, the more you’ll likely get out.” Best Yoga Center in Kanpur | Top Yoga Classes in Kanpur | Best Yoga Teacher in Kanpur | Yoga Teacher Training Courses in Kanpur
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पृष्ठासन कैसे करे व
पृष्ठासन कैसे करे व इसके क्या लाभ है: •सीधे खड़े हो जाएँ, दोनों पैरों में डेढ फुट का अंतर रखें, पैरों को समानांतर नहीं रखें, दोनों पैरों की अँगुलियों को थोड़ा बाहर की ओर मोड़ लीजिए। •दोनों हाथों को नितम्ब के नीचे यानी जंघाओं के पिछले भाग पर सटाकर रखें, साँस भरें और साँस छोड़ते हुए घुटनों को थोड़ा मोड़ें, कमर से पीछ झुकते जाएँ और हाथों को नीचे सरकाते जाएँ। •पीछे झुकते हुए अगर आप हाथों को घुटनों के पिछले भाग तक पहुँचा सकें तो बहुत अच्छा है, अभ्यास हो जाने पर आप अपने हाथ टखनों तक पहुँचा सकते हैं। •लेकिन पीछे झुकने में जल्दबाज़ी नहीं करें और संतुलन बनाकर रखें, पृष्ठासन करने समय सिर को पीछे की ओर ढीला छोड़ दें, इस अवस्था में कुछ सेकेंड रुकने का प्रयास करें। •साँस भरें और फिर सीधे खड़े हो जाएँ, यह पूरा एक चरण है, तीन बार इसका अभ्यास करना चाहिए, पेट में अल्सर, उच्च रक्तचाप, या स्लिप डिस्क की समस्या होने पर पृष्ठासन का अभ्यास नहीं करें। लाभ: •पृष्ठासन करने से पेट की माँसपेशियों में खिचाव आता है। •इससे पेट के सभी अंगों की कार्यक्षमता बढती है और स्फूर्ति आती है। नियमित अभ्यास से पीठ और कमर के हिस्से में रक्त का संचार बढ जाता है। •नियमित अभ्यास से पैरों की माँसपेशियाँ मज़बूत बनती हैं •पीठ और कमर की जकड़न दूर होती है। •तंत्रिकाओं को ताकत मिलती है और ताज़गी की अनुभूति होती है। •साथ ही मानसिक संतुलन बढता है। ------------------------------------------------------------ Best Yoga Teacher Training Courses in Kanpur | Best Yoga Teacher Courses in Kanpur | Best Yoga Courses in Kanpur | Sadhak Anshit Yoga Classes | Yoga Classes By Sadhak Anshit
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How To Do The Garuda
How To Do The Garudasana And What Are Its Benefits: Garudasana or Eagle Pose is an asana.  Sanskrit: गरुडासन Garuda is the Sanskrit term for eagle. Indian mythology suggests that Garuda was the king of all birds. This bird not only served as the vehicle of Lord Vishnu but was also a frontrunner when it came to fighting against demons. Garuda also means devour. Being an old representation of the mythical phoenix, they say that the Garuda identifies itself with the “all-consuming fire of the sun’s rays”. What You Should Know Before You Do The Asana This asana must be done only on an empty stomach. You need to make sure to have your meals four to six hours before your practice and give your body enough time to digest your food. Ideally, there needs to be a 10-12 hour gap between your meals and your practice, which is why it is best advised to practice this asana early in the morning. However, owing to busy schedules, a lot of people find it hard to work out in the morning. Such people may practice yoga in the evening. Your bowels also must be clean when you practice this asana. Garudasana Level: Basic Style: Vinyasa Duration: 15-30 seconds Repetition: Once on each leg Stretches: Shoulders, Thighs, Hips, Ankles, Calves, Upper back Strengthens: Ankles, Calves How To Do The Garudasana Stand erect. Gently bend your right knee, and wrap your left leg around your right, such that the knees are stacked over each other. Your left foot must touch your right shin. Raise your arms to the shoulder height and wrap your right hand around your left. Ensure that your elbows are bent at 90-degree angles and are also stacked. Strike a balance in the pose as you gently bring down your hips. Your knees must move towards the midline instead of leaning to one side. Hold the pose for a few seconds. Breathe deeply and slowly. Focus on the third eye, and let go of your negative emotions. Release the pose, switch the limbs, and repeat the pose. Precautions And Contraindications These are some points of caution you must keep in mind before you do this asana. It is best to avoid this asana if you have had a recent ankle, knee, or elbow injury. Pregnant women must seek medical consent before they practice this asana. Beginner’s Tips As beginners, you might find it difficult to tangle your arms around each other. To make it easier, stretch your arms out, such that they are parallel to the floor. Hold onto the ends of a strap. Now, as you hold on to the strap tightly, try and wrap your hands into position. You might also find it hard to latch your raised foot behind the standing leg’s calf. Until you get comfortable, press the big toe of the raised leg instead of the whole foot. This will help you maintain balance. Advanced Pose Variation To deepen the pose, once you have assumed the posture, lean forward, and nudge your forearms into the thigh of the top leg. Hold for a few seconds. Then, come back up. Repeat the asana with the other leg. The Benefits Of Eagle Pose This asana helps to stretch the thighs, hips, upper back, and shoulders. It helps you focus and also improves your ability to balance. The calf muscles get strengthened with this asana. It also helps to relieve pain associated with rheumatism and sciatica. It helps to make the back, legs, and hips more flexible. This asana also works as a stress buster. The Science Behind The Garudasana When you do this asana, it is likely that you feel constricted. But when you master it, your body feels like it is ‘riding in the wind’, just like an eagle. The term ‘riding in the wind’ refers to a flow of energy in any situation. This flow, or energy, helps you become steady, stable, and spacious in the midst of a challenging situation, without any barriers. Resisting makes you tired, and you are tempted to give up. If you give up or resist while you are in this asana, you will most likely lose your balance. But if you do this asana with an open mind and great courage, you will overcome the obstacles and have a constant flow of positive energy through your mind and body. Preparatory Poses •Adho Mukha Svanasana •Gomukhasana •Prasarita Padottanasana •Supta Virasana •Supta Baddha Konasana •Upavistha Konasana •Virasana •Vrikshasana Follow-Up Poses •Gomukhasana •Utkatasana •Adho Mukha Vrikshasana •Sirsasana Now that you know how to do the Garudasana correctly, what are you waiting for? This asana is meant to devour fear, ego, and doubt so that you can make way for positive intentions. Practicing this asana regularly makes you strong and focused, just like the mighty Eagle. ------------------------------------------------------------ Best Yoga Classes in Kanpur | Top Yoga Center in Kanpur | Best Yoga Center in Kanpur | Yoga Classes in Kanpur | Sadhak Anshit | Yoga Classes by Sadhak Anshit
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उत्थित हस्त पादांगु
उत्थित हस्त पादांगुष्ठासन उत्थित हस्त पादांगुष्ठासन वास्तव में मानसिक एकाग्रता तथा तंत्रिका तंत्र को संतुलित करने का अभ्यास है. इसके अभ्यास से नितंब एवं पैर की मांसपेशियों में मजबूती आती है। अत: यह अभ्यास उन लोगों के लिए बेहद उपयोगी है, जो स्कूल, कॉलेज जाते हैं या वैसे लोग जिनका मन काफी चंचल रहता है। आसन की विधि : पैरों को एक-दूसरे के नजदीक रखते हुए खड़े हो जाएं। अब शरीर को शांत व शिथिल बनाएं। आँखें खुली रखें तथा सामने किसी भी बिंदु पर दृष्टि केंद्रित करें। अब दाहिने पैर को घुटने से मोड़ते हुए जांघ को छाती के अधिक-से-अधिक नजदीक ले आएं। दाहिने हाथ को मुड़े हुए पैर के बाहरी भाग की ओर रखें और पैर के अंगूठे को पकड़ लें। अब धीरे से दायें पैर को सीधा करें और उसे धीरे-धीरे ऊपर खींचते हुए शरीर के निकट लाने का प्रयास करें। अभ्यास में संतुलन के लिए बायीं हाथ को बगल में ऊपर उठाएं और हाथ को चिन या ज्ञान मुद्रा में रखें। अंतिम अवस्था में आप क्षमता के अनुसार रुकें, अब धीरे से दाहिने घुटने को मोड़ें, पैर के अंगूठे पर पकड़ ढीली करें और धीरे से पंजे को नीचे लाएं। हाथों को शिथिल बनाएं, अब इसी अभ्यास की पुनरावृत्ति अपने दूसरे पैर से करें। श्वसन की स्थिति जब आप हाथ से पैर के अंगूठे को पकड़ते हैं, उस समय श्वास लें। उठे हुए पैर को सीधा करते समय श्वास छोड़ें और फिर लें। पैर को ऊपर खींचते समय सांस छोड़ेंगे, अंतिम स्थिति में गहरी और लंबी सांस लें। जब आप पुन: शुरुआती अवस्था में आने लगेंगे, तब सांस छोड़ें। अभ्यास की अवधि: यह अभ्यास दिखने में सरल है, किंतु नये अभ्यासी को शुरू में थोड़ी दिक्कत हो सकती है। अत: अंतिम स्थिति में एक मिनट तक रुकें। किंतु जो लोग अंतिम स्थिति में ज्यादा देर तक नहीं रुक सकते हैं, वैसे लोग इस अभ्यास को प्रत्येक पैर से पांच बार तक दुहराएं। सजगता: चूंकि यह एकाग्रता को बढ़ाने तथा मन को शांत रखने का अभ्यास है, अत: इसे करते समय हमेशा सामने किसी भी एक चीज या बिंदु पर दृष्टि को केंद्रित करें तथा पूरे अभ्यास के दौरान सजगता उसी बिंदु पर होनी चाहिए। पूरे अभ्यास के दौरान आपकी आंखें खुली रहेंगी। सजगता पैरों में होनेवाली संवेदना पर रहनी चाहिए। आध्यात्मिक स्तर पर आपकी सजगता मूलाधार या स्वाधिष्ठान चक्र पर होनी चाहिए। पैरों की मांसपेशियों पर जोर न लगाएं. यदि मरीज घुटने या नितंब के दर्द से पीड़ित रहता हो, या जिन्हें दूर की चीजें दिखने में परेशानी हो, वैसे लोग यदि इस अभ्यास को नहीं ही करें, तो बेहतर होगा। इस अभ्यास को यदि नियमित तौर पर किया जाये, तो एकाग्रता में अत्यधिक वृद्धि होती है, साथ ही पेशीय एवं तांत्रिकीय संतुलन में समन्वय स्थापित होता है, जिससे शरीर और मन के बीच तालमेल बढ़ता है, यही कारण है कि स्कूल और कॉलेज जानेवाले बच्चों को भी इसका अभ्यास जरूर करना चाहिए। वैसे लोग जो मानसिक तौर पर बहुत चंचल होते हैं उनकी मानसिक चंचलता को भी कम करता है. यह अभ्यास आपके पैरों की मांसपेशियों को काफी मजबूत एवं पुष्ट बनाता है. नोट : यह एक अत्यंत ही उत्तम अभ्यास है, इस अभ्यास को सफलतापूर्वक करने के लिए किसी योग्य एवं कुशल योग प्रशिक्षक का होना बहुत जरूरी है। योगाभ्यास को कभी भी किसी से सुन कर या किताबों से पढ़ कर सीधे नहीं करना चाहिए, अत: कुशल मार्गदर्शन अत्यंत जरूरी है। www.sadhakanshit.com www.syiknp.com ------------------------------------------------------------ Best Yoga Classes in Kanpur | Top Yoga Classes in Kanpur | Best Yoga Teacher in Kanpur | Yoga Teacher Training in Kanpur | Sadhak Anshit | Yoga Classes by Sadhak Anshit
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