Yoga and meditation

There are hundreds of yoga poses and their variations which have several health benefits. The correct definition of meditation is to think constantly of something. You become that on which you meditate.

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1. “Yoga is an invaluable gift of India’s ancient tradition. It embodies unity of mind and
body; thought and action; restraint and fulfilment; harmony between man and nature;
a holistic approach to health and well-being. It is not about exercise but to discover
the sense of oneness with yourself, the world and the nature. By changing our lifestyle
and creating consciousness, it can help in well being.”
- Narendra Modi (Prime Minister of India)


Yoga Asanas

Yoga can be categorized into two types- modern yoga and traditional hath yoga.
Asana means posture which is derived from the Sanskrit word 'seat'. These asanas
can be practiced by anyone with any or no level of experience. These yoga asanas
are helpful for physical health and mental peace.
B.K.S. Iyengar, one of the most influential yoga teacher in the world said “Yoga
is like music. The rhythm of the body, the melody of the mind, and the harmony
of the soul creates the symphony of life.”

There are hundreds of yoga poses and their variations which one can practice.
Each pose or asana has several health benefits, for example Utkatasana helps to
stretch the shoulders and increases its flexibility, Trikonasana helps to improve
the posture of a person and Pincha Mayurasana is elemental is strengthening the
arms.

Some of the basic and advanced yoga poses are listed down below.

2. 1. Bridge
BANDHA SARVANGASANA

The pose looks like the shape of a bridge, so it pose is called as bridge pose i.e.
Bandha Sarvangasana. This pose is effective in reducing stress and relaxing the
body. It stretches the spinal cord, chest and neck.



2. Chair

UTKATASANA

3. Chair pose improves the overall body balance. A proper balance is very important
to prevent injuries and falls. It strengthens the hip reflexors, calves, ankles, back
and tones the leg muscles. It also stretches the shoulders and increases its
flexibility.



3. Tree

VRKSASANA

The name of this asana is derived from Sanskrit words "Vriksha" (tree) and
"Asana" (posture). This asana helps improves body balance and gives the
optimum posture to your body. It also strengthens your spine, legs, thighs,

4. shoulders, and arms. It might seem as an easy pose but proper alignment of body
is very necessary.



4. Boat

NAVASANA

The Boat asana is also known as Navasana because it looks like a Nauv (boat).
This pose strengthens hip flexors, the abdomen, and spine. It also stimulates the
thyroid and prostate glands, kidneys and intestines. This a difficult pose and not
suitable for beginners.



5. Warrior 1

VIRABHADRASANA I

5. Virabhadrasana I stretches the entire front body while strengthening the ankles,
thighs, and back. This is a powerful pose that develops balance, resistance, and
coordination. It tones the ankles, abdomen, and arches of the feet. This posture
helps to improve the posture of a person and also it gives a peaceful mind.



6. Warrior 2

VIRABHADRASANA II

This pose is named after a fierce warrior, an incarnation of Lord Shiva, this
version of Warrior Pose increases stamina. For good results a person needs
regulate the breathing. It strengthens and stretches the ankles and legs, stretches
the groins, shoulders, chest, lungs and contracts the abdominal organs.

6. 7. King Dancer

NATARAJASANA


Nataraja, in Hindu Mythology is a name given to Lord Shiva. It was done by
performing a cosmic dance. It is considered as one of the most graceful asana.
This pose develops greater flexibility in the shoulders, spine and hamstrings and
improves the balance.



8. Crow

BAKASANA

7. Crow Pose is a full body workout. It works your core muscles and arm, as well
as strengthens your legs, wrists and upper back. Balance plays the key role in
doing this asana. This pose is a symbol for justice and longevity. It strengthens
the sacral chakra, also known as the second chakra.



9. Triangle

TRIKONASANA

The triangle pose helps with the alignment of shoulders, improves the flexibility
of spine, relieves stiffness in the neck area and also helps lessen the back pain. It
is important to remember that asana should be performed on both sides, left and
right.

8. 10. Easy Pose

SUKHASANA

As the name suggests, it is a very basic and easy pose. Although contrary to its
name, this pose very beneficial for the body. It lowers anxiety, it is calming and
it is a hip opener.

9. Meditation




The correct definition of meditation is to think constantly of something. You
become that on which you meditate. Think of God, you become God. Think of
stone you become a stone. The more regularly we meditate, the sooner we will
find ourselves acting always from the centre of peace. Hence the quieter you
become the more you can hear.
Meditation is a form of religious or spiritual contemplation, and the basis of most
Eastern religions, including Hinduism, Buddhism, and Daoism, as prayer is to the
Christian, Islamic, and Jewish religions. Meditation provides clarity of mind as it
becomes free from thoughts.
For effective meditation, we have to align the seven chakras in our body. These
are Root Chakra, Sacral Chakra, Solar Plexus Chakra, Heart Chakra, Throat
Chakra, Third Eye Chakra and Crown Chakra.

10. 1. The Root Chakra



The first chakra of our body is the Root Chakra. It is situated at the base of the
spine. This is also known as Muladhara and Adhara. It is associated with the
Earth element. The symbol of the root chakra is composed of a four-petaled
lotus flower. This is stylized as a circle which has four petals and a downward-
pointing triangle.
The Root Chakra provides the feeling of security and safety. This is where we
direct our energy into the manifest world, and ground ourselves into the earth.

2. The Sacral Chakra

11. The second chakra of our body is the Sacral Chakra. This located at the centre of
the lower belly, almost three inches below the navel. This is also known as
Svadhisthana, Adhishthan and Shaddala. It is associated with the elements of
water. The symbol of the sacral chakra is composed of a circle with six petals
with moon crescent in the centre.
This symbol represents the relationship of fluctuations of water and emotions
with the phases of moon. This chakra is related with emotions and feelings. Also,
it is important for developing flexibility in one’s life.

3. The Solar Plexus Chakra


The third chakra of our body is the Solar Plexus Chakra. It is located at the upper
part of the belly where the diaphragm rests. This is also known as Manipura,
Manipurak, Nabhi and the power chakra It has a connection with the energy of
light, sun, heat, all forms of power.
The Solar Plexus Chakra is related with the element of fire. This is the reason it
is usually represented with the colour Yellow. The function of this chakra is to
give the person energy to move forward. So it helps in achieving personal goals.

12. 4. The Heart Chakra


The fourth chakra of our body is the Heart Chakra. It is located at the centre of
the chest and to the left side of the heart. It is associated with the element of air.
This is also known as Anahata, Hritpankaja, Dbadasjadala and Chakra 4.
The symbol for the heart chakra is composed of a circle with twelve petals. In the
centre, is a upward-pointing triangle entwined with downward-pointing triangle
forming a six-pointed star or hexagram. The heart Chakra represents love and
compassion, and to let go of or ego.

5. The Throat Chakra

13. The fifth chakra of our body is the Throat Chakra. As the name suggests, it is
situated at the level of throat. This is also known as Vishuddha, Kanth Padma and
Shodash Dala. It is associated with the element of sound. The symbol of the throat
chakra consists of a circle with sixteen petals and a crescent with a circle inside
of it.
The Throat Chakra is the ability to express oneself through a clear means of
communication be it verbal or non verbal. It represents the ability to transform an
idea into the reality.

6. The Third Eye Chakra



The sixth chakra of our body is the Third Eye Chakra. It is situated on the between
the eyebrows, on the forehead, it is the centre of foresight and intuition. This is
also known as Brow chakra, Ajna chakra, Bhru Madhya and Dvidak Padma. This
chakra is the combination of all the elements in their pure form.
The Third Eye Chakra helps in sensing the intuition. This gives us an insight of
the situation, which might differ from the logical thinkings of our mind. It is
commonly represented with the colour purple.

14. 7. The Crown Chakra



The seventh chakra of our body is the Crown Chakra. It is situated at the top of
the head. It’s also known as Sahasrara, Shunnya and Niralambapuri. The symbol
of the Crown Chakra consists of a circle with thousands of petals. The seventh
chakra and the first chakra has a connection as they both are at the extreme ends
of the chakra system.
The Crown Chakra is helpful in achieving the awareness of higher consciousness
and wisdom. It helps the person to go beyond limits and connect with the
formless, the limitless.