You have heard the word Surya Namaskar so much time and most of you practice Surya Namaskar in your Yoga season. So let’s understand its meaning “Surya” stands for the Sun and you know that the meaning of Namaskar very well its means Salutation. When you search the word Surya Namaskar on the net you find a huge amount of search results (Like steps of Sun Salutation pose, Benefits of Sun Salutation etc). But here we are not discussing these things. In this, we discuss the importance of Surya Namaskar in Yoga. Everybody knows Sun Salutation pose is a 12 step pose. It’s a special gesture to express your respect to the Sun.

Religious Aspect

In the time Sages, They practice this pose at early in the morning in a time of sun rises. And they show their gratitude towards the Sun by performing Surya Namaskar. According to Hindu religion, Sun is worshiped as a God. Coz it’s a real source of energy for all living beings and for nature (photosynthesis). And there is no replacement for Sun and surviving without the energy of the sun is like breathing without air. This is the religious fact; now move on to the scientific Facts of Sun Salutation Pose.

Apart from Hindu religion, there are many other ancient cultures who worship the sun as a God.  For example- Roman titled sun as Hyperion/Titan, in Greek Sun is known as the God Helius. Yin – Yang is the Chinese word in which Yang represents the Sun and Yin stands for Moon. Yin – Yang is termed as Ida and Pingala in the Sanskrit. In term of Yoga Ida is Chandra (Moon) Nadi and Pingala knew by Surya (Sun) Nadi (In most simple word left nostril is Ida and right nostril is Pingala that’s it).

Surya namaskar steps

Scientific Facts

According to Scientific aspects, performing Surya Namaskar is not worshipping the Sun. As per science, the sun is the natural source of energy. The scientist doesn’t admit the Sun as a God. In the morning, the rays of the sun are more beneficial for human beings than other time. When you perform Surya Namaskar in the early morning you got some energy from the sun. And the level of Ultra violet rays is not up to the mark or not enough to harm your skin. As time passes the level of UV rays is increasing. In the early morning and in the evening the sunlight is bearable and not harmful. Surya Namaskar rejuvenates your body, refreshes your mind and gives you the awesome feeling of energy throughout the day. So, that’s the reason, why we perform Surya Namaskar in the morning.

But our main focus is on describing the importance of Surya Namaskar in Yoga. It is very essential to know what is the Importance of Surya Namaskar in Yoga Pose.

Why is Surya Namaskar so important in Yoga?

You’ll find this answer below when you go through the importance or uniqueness of Surya Namaskar.

Importance of Sun Salutation Pose

1. Best Calories Burner

Practicing of Surya Namaskar just for 20 to 30 minutes without any interruption gives you the benefits 288 power packed yoga poses. Even single round of Sun Salutation pose results you to burn about 13.9 to 14 calories. If you don’t want to perform other Asana, just attempt Surya Namaskar, and see the magic.

Have a look at how many calories you burn in different activities and in Surya Namaskar only in half an hour.

• Running

 Running is the most common physical activity which most of the people prefer running for their health. So first, we start with Running, if you run (7.5mph) for 30 minutes you burn 414 calories. Running is the simple and best physical activity for burning calories as well as it’s a simple but most effective formulae way to stay fit.

• Playing Football for 30 minutes

 Football is the world famous sports, and now a day’s whole world enjoying the football world cup. Apart from a sport, football is a great calorie burner. If someone plays football only for 30 or 45 minutes then he/she will lose 298 to 300 calories. So, let’s play football.

• Cycling

 If you enjoy cycling (14 to 16 mph), then here is good news for you. Cycling or bicycling reduces 331 calories from your body. Why you are waiting just to take your cycle and go for a long drive. 

• Weightlifting

What about weightlifting? Our weightlifter friend burns about 199 to 200 calories during the performance of weightlifting. But somewhere down the line, weightlifting is not suitable for all comparison to Surya Namaskar.

• Tennis

Tennis is one of the favorites and famous sports all around the globe. Half an hour game of tennis burns your around 240 calories. In this game, the involvement of your eye, hands and legs movement is very important.

• Rock Climbing

Rock climbing is one of the most difficult activities, only half an hour climbing burst your about 370 calories. But don’t try rock climbing without the proper guidance; it is a very toughest activity and needs years of practice.

• Surya Namaskar (Sun Salutation)

Surely, you’re amazed when you know the fact that half an hour of proper practice of Surya Namaskar destroyed your about 417 calories. But for this, you’ve to perform and follow the instructions carefully. Along with it needs the proper guidance of an expert Yoga teacher. The burning of calories depends may vary according to the weight of the practitioner.

2. Surya Namaskar is the best Aerobic tool

Sun salutation pose is also famous for its cardiovascular workout. Many critics concern that Surya Namaskar does not give ample amount of cardiovascular endurance. That is totally wrong; including cardiovascular benefits, it also is known for giving least injuries to your joints as well as joints also. The practice of Surya Namaskar also balances your hormone for your good health.

For steps and other benefits click: Surya Namaskar steps

3. Breathing Process

Third importance or uniqueness of Surya Namaskar is working of breath. It contracts & expands your chest which helps in controlling and deepening your breath throughout the process. As a newcomer, it’s tough to sync your breath with the body posture. But the daily performance of the Sun salutation pose gives you the awesome way to learn how you can synchronize your breath with your posture. You also learn when to inhale, exhale and retain your breath during the practice. The systematic breathing process of Surya Namaskar gives amazing quality to your breath. This will results you a healthy body and mind.

4. Gives you the perception of body awareness

Generally, you’re not aware of your body throughout the time. The sense of body awareness is the most essential part. Surya Namaskar boosts the sense of your body awareness and upgrades your life. If we would be sensitive regarding our body posture or discomfort then we easily identify the general diseases.

5. Awesome energetic Pose

Sun Salutation pose is the best combination of best relaxation skill & stimulation by this it gives you energetic feeling throughout the day. One of the most essential benefits of this pose is, it balances the three impurities known as Tri Dosha’s in Sanskrit (Vaata, Pitta, Kapha). Human beings have both relaxation response and stress response. But we don’t know enough knowledge to control over them. Sun Salutation pose gives you a voluntary control over the involuntary limit of human personality and physiology also.

6. Gives you the perception of mindfulness

In today’s fashion and the d gadget-loving busy world. Most of the people do things mindlessly; learning something new becomes mechanical after that we are mindless about it. As we mentioned earlier this pose improves the sense of body awareness this will automatically lead to good mindfulness.  Surya Namaskar daily practice tremendously gives the capacity of mindfulness in everything you do. When someone is mindful, he/she commits less fault and you overcome you’ll be able to control the reactions of emotion.

7. Sun Salutation Changes your Social behavior

Sun Salutation Pose improves your consciousness, and a mindful person is more aware of the feelings of other’s People. Thus, it shows more kindness, humanity, and empathy. Daily practice of Sun Salutation not only helps someone (individual) with his/her health but benefits the whole society by moving people towards a more peaceful and healthy life.

8. Overall Physiological Benefits

Systematic practice of different steps in Surya Namaskar benefits you by making your muscles and joints flexible in a very short span. It stretched your abdominal muscles and improves the function of your body organs. Removes anxiety, tension, and stress from your mind. Along with it relax your mind, body, and soul. Surya Namaskar involves forward and backbends this will gives positive effect to your back. This Asana also improves your immunity and flexibility in your spine. Maintains and balance the level of Tri-dosha. You noticed the benefits of Sun salutation to your all body parts (top to bottom or head to toe benefits).

• Sun Salutation is the most powerful Asana having lots of amazing plus points.
• Surya Namaskar directly targets your liver, throat, chest, legs, and stomach means it benefits your whole body.
• Surya Namaskar also boosts and improves the circulation of blood throughout your body.
• Proper circulation of oxygenated blood means well functioning of the stomach, bowels movement and nervous system.
• If you add Surya Namaskar to your everyday routine, it ensures you to balance the level of Vata, Pitta, and Kapha. When these are in the level automatically your body is free from general diseases.

9. Spiritual importance of Surya Namaskar in Yoga

• Because of a beautiful mixture of repetitive steps and variability, it gives you self- motivated practice without feeling bored. It gives an individual’s to ample time for self-actualization.
• Remember one thing; always perform Surya Namaskar with mantras. When you add mantras to the routine of Sun Salutation Pose. It removes dullness, creates a pleasing effect.
• Mantras create soothing vibrations, which helps to remove fatigue and calms your mind.
• Mantras give positive effects to your different Chakras, that gives the spiritual benefits to the Practitioner’s who looks to grow in spiritual practice or sadhana.
•  The first step of Surya Namaskar is Namaste pose and poses like eight limb pose builds modesty along with it kicks out overconfidence or self-binding ego in the learner.
• A salute to the sun is the divinity in nature and it permits the learner to practice with more devotion (Bhakti & Shraddha). Assuming the energy of the sun in our heart produce a wholeness and gives the sense of peace.

Apart from that, here are some interesting facts about Surya Namaskar which are given below.

Amazing & interesting points of Surya Namaskar in Yoga

• If we ask you a simple question, how many steps are in the Surya Namaskar? Yes! Most of you are correct. And the answer that is wondering in your mind, Surya Namaskar is the sets of 12 steps.
• So in this what’s the interesting fact about this? If we look deeply, somewhere down the line Surya Namaskar is not a single Asana; it is the combination or mixture of 7 poses.
• By this, there are 7 steps in the Surya Namaskar and the rest of the steps is the repetition for the returning in the Position. If we perform only seven steps, the one round is not complete, when we repeat the same steps again then one round of Sun Salutation is complete. From here everybody counts the 7 first steps+ 5 repetition steps total 12 steps. So, that’s why everybody says Sun Salutation consists of 12 steps and it is correct.
• If someone asks you the same question, be with the first option (12 steps).

What are the different Asana or poses which is performed in the Practice of Surya Namaskar?

• The Prayer Pose (Pranamasana)

It is the first step when you are in the position of Namaskar or your hands in the gesture of Salutation. Keep your spine erect, place your feet close to each other.

• The Raised Arms Pose (Hasta Uttanasana)

Hasta Uttanasana is the second position of Surya Namaskar, in which you have to raise your hands beyond our head. Along with you have to perform backbend in this step. Bend as much as you can, don’t cross your capabilities because it causes serious injuries.

• Hand to Foot Pose (Pada Hastasana)

In the third step, the forward bend takes place and it needs the flexibility of your legs muscles for touching the hand to your foot.

For steps and benefits click: Pada Hastasana

• The Equestrian Pose (Ashwa Sanchalanasana)

This pose holds the fourth steps; this pose is also known as runners pose. In step 4 you have to inhale and keep your left leg towards back direction with bending right knee. At this position set your eyes in the forward direction.

For Steps click: The Equestrian Pose

• The Downward Facing Dog Pose

Lift your tailbone and hips with an exhalation of breath and at this step, your body looks similar to the inverted “V”.

For steps click: The Downward Facing Dog Pose

• Eight limb pose (Ashtanga Namaskarasana/Astangasana)

In the sixth step, your hands, knees, feet, chest, and chin touches the ground. Along with it is the involvement of eight body parts, this Asana named so.

For steps click: Astangasana

• The Cobra Pose (Bhujangasana)

Bhujangasana takes the 7 the position in Surya Namaskar. You have to move your body in the forward direction. Now, lift your chest up with bent elbows. And look towards the roof.

For steps & benefits click: The Cobra Pose (Bhujangasana)

Rests of five steps are the repetition (8th step is Adho Mukha Svanasana, again you have to do The Equestrian Pose in the 9th step, 10^tth Pada Hastasana, 11th step of Surya Namaskar is Hasta Uttanasana and in the last step or 12th step and the final pose is Pranamasana) of theses Asana.

NOTE

There are more benefits or Importance of Surya Namaskar in Yoga. But due to the lack of words we mentioned some most important facts of Sun Salutation pose.

We try over level best to provide you the top quality and all the requisite information regarding Surya Namaskar. Your humbleness is appreciated if you ignore the spelling or grammar related mistakes.

We welcomed your suggestion, so feel free to give your suggestion or want to know anything about any Asana.

After knowing the amazing facts about Surya Namaskar. We are sure that you add this unique Asana to your daily routine and embrace the Yoga.

(Always be happy & keep practicing)

Have you ever wonder that Music which you play just for an entertainment and enjoyment is used as a medicine also. Music soothes your mind but along with it is used as Medicine or Music Therapy.

In many countries music therapy is famous, and many people take advantage of music therapy. Slowly – slowly music therapy is spread all over the world. In this, there is no need to take medicine or go through to painful surgery. In China Zen music or Chinese music is very famous in China and in other countries also.

Just you need one good instructor, who knows which type of special music is good for your problem. But it takes time for showing its result but it relaxes your mind instantly.

What is Music therapy?Music therapy is art or form of treating as well as healing therapy which uses only music for providing care to patients. The concept of music therapy is out of the box thinking. Which uses a special type of music according to a patient problem in a different way? It is not an alternative medicine but clinical studies approved that music therapy is really working. The main attraction of Music therapy is that, don’t need to perform any Yoga Asana or aerobic. It is a different and amazing therapy that works on four important levels (mental, emotional, physical and social). Music therapists use music therapy in various ways (offer people to sing with the music or listening to the music. Meditation relaxation also takes place in music therapy).

Music therapy improves memory along with corrects speech related problems and gives physical benefits also. It creates positive self-image or aids in prioritizing pain & stress by emotional healing. Music therapy easily copes with a numerous of ailments. Music therapy is a very interesting field and requires well certified licensed therapists, who are working in various sectors like prisons, schools/college, training practices and motivational and so on.

One of the most important parts of this therapy is patient does not need any mastery of music (don’t require a musical background of a patient). Patient body and mind automatically get involved in music therapy session. Music will help to cure their problems, soothe minds and gives you lots of physical benefits.

Historical Background of Music therapy

The idea of music therapy as a treatment arises during the WWI and WWII (World War I, II). When all type of community musicians including professional and amateur went to hospitals all around the country to play the music for thousands of veterans’ soldiers. They were suffering from emotional as well as the physical trauma of war. Patients give positive responses towards community musicians and to their music also. This led the doctors and nurses to ask for hiring musicians for hospitals. But very soon musician need some special training before treating the patients in the hospitals.

There are so many benefits of Music therapy, here we are mention some important benefits which explains its effectiveness.

• Speech impediment (lisp or stammer Problem)

 When music is playing, body and mind automatically give a response to the particular music. Therapists give a task to speech impediment person to sing the song along to music with the music. Repeating the song words gives a positive response to such type of problems.

• Music a Medicine For Depression

 Listening to or playing music increases the effects of some traditional treatment. Music is famous and well known and it easily influences individual’s mood. Many studies proved that music may work to ease depression in different ways (eg. Playing some musical instrument, singing, listening to music). Music allows depressed people to express their emotions when they can’t directly talk.

Listening to music directly calms and relaxes your mind. Music easily allows you to feel free from your troubling. Music allows a patient to share his feelings & thoughts for his/her problems. It turns introvert people to extrovert and that is a good sign for kicking out the depression.

• Music Therapy to Forget Insomnia

It is the most general and top rising issue, by which most of the people affected. Many people try to sleep but they can’t get success. Late night working is the common cause of this problem. When you play some soothing music, your mind automatically relaxes and you’ll get good sleep. You can try this on your own level, for this you don’t have to go to the therapist. Just choose some light music or music with chanting mantras. Play the music and close your eyes, we are sure that you feel the difference.

• Memory Booster and Improves your concentration

When you play a song it contains various types of tunes including words. If you loved some song you start repeating the words. And without music, you remember lots of song which you listen earlier or any place. Repeating the words helps to improve the memory level. Music/Music therapy sharpens your mind and works on your focusing power. Music therapy can help you by improving your concentration and this is very effective for those people who are dealing with mental health conditions.

• Music reduces the level of Stress

Playing or listening to music can have an extraordinary calming and relaxing effect on your body and mind. Classical, mellows or music with mantras can be beneficial for your physiological functions (lowering down high blood pressure, reduce the level of stress hormones, slow down the rising pulse and heart rate).

Sometimes, when you are under stress, there is a possibility to keep away from playing or listening to music. And you feel like it’s a waste of time, your productivity boosts when stress is decreased we all know this.

• Music a Medicine For Deadly Cancer

Yes, you heard it right Cancer. Music therapy is being practiced by many health professionals in the case of cancer. We can’t justify whether it’s correct or not, but somewhere down the line music is used to motivates the cancer patient for combating against lethal Cancer. Music encourages emotional expression, helps to relieve in the symptoms, helps in other treatment goals, promote social interaction in the patient of cancer. The therapist uses a passive/active technique with patients, or it totally depends on the ability and patients needs.

We can’t claim that music therapy cures cancer or other diseases. But in many cases, doctors use music therapy for reducing the pain of surgery, depression, stress. Different people different views regarding music therapy, but we can say that Music can create a difference in your life.

Some people believe music therapy may be a beneficial addition to the health care of children with cancer by promoting social interaction and support. Medical experts believe it can reduce some symptoms, aid healing, improve physical movement, and improve a patient’s quality of life.

Music works like a catalyst and increases the activities of an individual. We mention some main benefits of music therapy so enjoy the music in your life.

Aloe vera or Ghritkumari is commonly and largely used in pharmaceutical, cosmetic and healthy drink industries. The approx annual market price of Aloe vera is about $ 15 billion globally.

English Names: – Indian Aloe, Curacao Aloe, Barbados Aloe, Jafarabad Aloe

Sanskrit Names: – घृत कुमारी, Kanya, Kumari

Latin Names: –  Aloe vera Tourn. ex Linn. (Liliaceae)/Aloe barbadensis Mill

Now come to its structure, Aloe vera is a short-stemmed plant with thick and pointed fleshy green leaves.  Aloe can grow in most of the place, having a length of 40 to 50 cm (14 to 19 cm).  Ghritkumari needs less amount of water for growing, there is no need to use of insecticides in Aloe Vera, coz insect and most of the animal don’t like Aloe Vera and it is also a good insect repellent by this insect do not like to harm Aloe Vera Plant.

The outer surface of Aloe Vera is green in color, if you peel its outer surface, you find some slimy tissue which stores water and this water is known as Aloe Vera gel. The reason behind the thick leaves of Aloe vera is the excess water.

One more interesting thing is you can consume its water containing gel when its raw or you can directly apply on your face or skin, it gives immediate cooling effects.

Chemical Composition of Aloe Vera (Ghritkumari)

• Aloe Vera gel keeps most of the bioactive substances in the plant (like- amino acids, vitamins, antioxidants, minerals).
•  Ghritkumari is referred to as magical plant; the reason is its large number of healing and curative benefits. Important part, The Aloe vera gel stores good amount of Vitamins- A,B(B1,B2,B3,B6,B12),C,E along with folic acid.
• As we mentioned, Aloe Vera is very rich with antioxidants and that belongs to a huge family of substances named as Polyphenols.
• With the help of Polyphenols and with the combo of various other substances in Aloe Vera helps to avoid the growth of bacteria (which can cause infections in People).

What types of minerals are found in Aloe Vera juice?

There are various types of minerals found in Aloe Vera like – Zinc, Calcium, manganese, Chromium, Potassium, copper, iron, magnesium, sodium. These all are the importance of our health benefits. Experts refer Aloe vera or Ghritkumari as one of the most versatile & impressive gifts of our mother nature. Aloe is very famous all over the world, and human beings use Aloe Vera for curing different health conditions and in the conditions of a minor burn.

Many researchers’ prove that Aloe Vera has an awesome and outstanding tendency to fight against the lethal and death taking Cancer.

After the chemical composition, now move to the main topic and that is its benefits.

What are the top 11 Amazing Benefits of Aloe Vera (Ghritkumari)?

• Beneficial for our Immune system (Immune enhancer)

As everybody knows and it’s common that Aloe Vera is fully packed with antioxidants. And that is naturally immune booster which helps to fight against free radicals in our body (free radicals are not good for our health and affects the aging process). One glass of Aloe vera juice daily leads unstoppable supply of antioxidants.  Which is positive for your immune system.

• Antibacterial Properties

Along with antioxidants properties, it has amazing and other most vital properties and that is its Antibacterial properties. Antibacterial helps to combat against bacteria which lead to infection. The antibacterial factor of Aloe Vera inhibit the bacteria to grow and spread infections in our body.

• Control the blood sugar level

Aloe vera juice is very beneficial for lower down the sugar level in the patients of having type 2 diabetes by reducing triglycerides. If you want better result then, start to drink a glass of Aloe vera juice daily only for 3 to 4 months. And you’ll see a major drop in your blood sugar levels. The supplements of Aloe Vera help to treat peripheral neuropathy which is joined with diabetes.

• Lowers High Cholesterol

Many studies point out that, the daily consumption of Aloe vera juice and control high cholesterol. Intake of gel improves the quality of the blood and purifies your blood, this helps in lowering down the high cholesterol level. Regular consumption of Aloe Vera can lower down the production of cholesterol around 30 to 35 percent.  Ghritkumari has no side effects, but we strictly advise you to concern your doctor before taking Aloe Vera supplements for high cholesterol. It is very important herb you should keep Aloe vera in your garden or kitchen.

• Increase energy level & control Weight

Consumption of Aloe vera supplements is beneficial for your digestive system (best and natural digestive cleaner). Those who are worried about their weight then, not to worry for once use Aloe vera. It is the best and natural way to kick out obesity along with help to maintain your weight according to your height. Aloe vera drink increases your energy level by lower down exhaustion and fatigue level in your body.

• Beneficial for your skin

A large amount of cosmetics care products use Aloe Vera in their Product. But we prefer you to use 100% natural Aloe Vera for your skin. Coz many products are mixed with harmful chemicals which is dangerous along with harms your skin tissue. For healthy and glowing skin apply raw Aloe vera gel directly to your face and other parts of your skin for good result. It soothes your skin, nourishes, hydrates and triggers the regeneration of new skin tissue. In summer use Aloe Vera gel for flawless and glowing skin with a cooling effect.

In summer sunburn issue is common, Aloe cures sunburned skin, insect bites, and allergic reaction in the skin, minor burns, blisters, and inflammations. People having sensitive skin can use Aloe Vera without any hesitation.

• Best for Acne and blackheads

Acne & blackheads are the most common problem among teenagers. These two problems irritate everybody, especially our teenagers. When sebaceous glands are very active and produce a large amount of oil. When this oil mixes it with dead skin, bacteria, and dirt and restricts the skin pores. This leads to inflammation and acne. But Ghritkumari is rich with anti-inflammatory properties which help to kick out acne, black head, and pimples when the gel is applied on the affected area thrice a day.  You may also use Aloe vera based products for the fight against redness and scars.

• Smooth and Shiny Hair

Aloe Vera maintains the pH level of your hair, by its moisturizing & emollient properties gives you shiny and smooth hair. It stops dandruff, breakage, scalp related problem and good for hair growth.

Mix half lemon juice with Ghritkumari extract mix it. Apply the paste on your damaged hair with your fingers. After that, with the warm towel wrap your hair around 20 to 25 minutes. Lastly, rinse your hair with lukewarm water with an Ayurvedic shampoo.  Use this remedy once a week.

• Deadly for constipation

Constipation is also a general problem, it causes due to unhealthy, too much spicy or oily food or by unorganized lifestyle. It contains natural fiber and laxative that helps to cure constipation by improves the movements of the bowel. Early in the morning with empty stomach drink aloe vera juice regularly for constipation (but you’ve to be patience coz it takes about 8 to 10 hours to get results).

• Gum Disease

What about your mouth & gums? You can use Aloe vera for treating your gums and mouth related problems. Thanks to its antimicrobial as well as antibacterial properties which very helpful for mouth and gums. As we mentioned earlier Aloe vera is a good source of minerals & Vitamins which promotes the cell growth and helps to cure mouth ulcers and bleeding gums.

For gum disease, you have to massage gently fresh Aloe Vera gel to your gums (directly to the affected area). With toothpaste, you may also mix some Aloe Vera powder on your toothbrush and brush your teeth. Its juice builds your teeth more healthy and strong.

• Joints inflammation

This problem is growing or born according to age. Old age people are very familiar with this problem. But somewhere down the line, there is some relief for them. If they use  Ghritkumari substances. Because Aloe Vera lowers down burning sensation of joints and decreases the pain of arthritis. Drink Aloe vera juice for reducing inflammation in your whole body. It is confirmed that those people who take its juice regularly or for just two or three weeks feel a great reduction of pain.

Conclusion

we hope that with these points you easily understand the importance of Aloe Vera. Don’t take it as a normal herb it’s a magical and effective green pointed Plant. Its antioxidants, antibacterial, and anti-inflammatory properties make a huge difference in your life. We don’t have enough words to express its whole properties and benefits, but we trying our level best to provide you with some important benefits of Aloe Vera. Hope you show your love in the form of reading this article.

That’s all, May God Bless you.

What about Pranayama? Is there any set of Pranayama is available for or mentioned for our Beginners friend. Don’t take tension; we make it easy for you. Yes, there is some simple Pranayama which is used as the session of breathing exercise for beginners by Trainers especially for new faces to Yoga. In earlier, we mentioned the Asana (Yoga Poses) for Beginners & now here we describe the most simple & easy to do 7 awesome Pranayama for Beginners.

Before we start, try to understand what is Pranayama in brief?

Pranayama is the combination of two words Prana+Ayama. In which the meaning of Prana is “vital energy” or “life force” and the Ayama stands for control, expansion or extension. Thus, Pranayama is the controlled breathing especially for healthy body, mind & also the soul.

Pranayama is the control breathing technique in which time of inhaling, exhale and retention is important. By practicing Pranayama you can use your breath to soothe the fluctuations of your active thinking mind (Chitta) and invites you to be mindful of life’s most vital function and that is breathing.

Pranayama works on your Mind, body, and soul and it directly gives a positive response to these three pillars by daily practice. In our view, Pranayama is vital energy for inner, outer region for every living being.

For more & deep information please go through to our Pranayama section and click the pranayama

Beginners, as well as Advanced level practitioners, will get the handsome plus points from Pranayama. All you have to do is reserve some time from your hectic schedule. Unroll your Yoga mat and choose any comfortable sitting Asana for Pranayama like Padmasana, Sukhasana or Siddhasana.

Pranayama (breathing exercise) for Beginners

Here are 7 awesome Pranayama for Beginners given below, let’s start your new beginning towards Yoga with awesome breathing exercise for beginners.

• Bhramari Pranayama

Bhramari Pranayama is the best Pranayama for Beginners and famous for its humming bee sound or buzzing sound. By its sound, it also is known as Humming bee breathes. Spending little time alone with the awesome sound of humming bee makes you feel calm and relax at all levels. Its creates vibration, thus you get amazing benefits from unique Bhramari Pranayama.

to know about steps and benefits: Bhramari Pranayama

• Udgeeth Pranayama

Just sit comfortably in any Sitting Asana (Choose those sitting Asana in which are relax) and start chanting the sacred word “Ommmmmmm”. In this, you have to keep the sound O long and M is short that’s it. Udgeeth Pranayama is the easiest to do but very effective breathing exercise for beginners. Udgeeth Calms your mind, give relief from stress, anxiety and in depression also. It purifies your thinking process and improves the focusing level of your mind.

to know about steps and benefits: Udgeeth – (chanting the word Om)

• Pranav Pranayama

Pranav Pranayama is simplest breathing exercise among all the Pranayama also very simple to do the breathing exercise for beginners. It stands last in the category of Pranayama (according to Patanjali Yoga Sutra). It is beneficial for controlling B.P. and also beneficial in mild Heart-related issues.

to know more about steps and benefits: Pranav Pranayama

Now it’s time for Natural Breathing

Yes, simple breathing can give you a positive response but in a control and systematic way. In this breathing exercise for beginners, you have to inhale & exhale but longer than daily breath/normal breathes (means deep breathing). When you inhale assume that your mind is calm & free from thoughts at the time of breath out assume that all the negativity is gone through. By this technique, you got positivity and calmness by your normal breathing but in a deep way.

• Sahita Pranayama

In this Pranayama for Beginners, you have to breathe normally with retention of breath, means hold the breath. Relaxing or resting phase refers to retention (Kumbhaka in Sanskrit or simply taking the pause). Kumbhaka takes place in between the active process of breath in (inhalation) and breathes out (exhalation). Daily practice of this type of breathing technique boosts your physical endurance, mental power. But hold your breath as long as you can.

Sit comfortably close your eyes breathe in normally and then hold (pause) your breaths then exhale repeats this around 3 to 5 minutes. Beginners should start their Pranayama season with this Breathing technique. Day by day increase the time of holding, this will helps you in Nadi Shodhana Pranayama.

• Feel the power of roaring Lion (Simhasana)

Simhasana or lion breath is also the form of breathing but you have to sit in a kneeling down position (keep your hips on your thighs). But give some gap in between your knees with palms facing down. Inhale when you exhale take your tongue and create a roaring sound same like Lion. By its name, it named so (Lion’s breath).

to know more about Simhasana

3 part breathing (Dirga)

Generally, Dirga is a Sanskrit word which stands for long; this Pranayama is done sequentially and in 3 phases. You have to perform step by step each phase. As Pranayama for Beginners, The first phase includes start from the diaphragm and filling up the abdomen. Next Phase, move the air into the lungs and the last Phase means lifting your chest up.

It’s not complicated just normal breathing breaks into 3 parts for filling the air. In normal breathing, you instantly inhale and then exhale. But in this normal breathing is done in a systematic way means step by step or slowly.

3-Part breathing or Dirga Pranayama is most suitable for all the new faces (Beginners) to Yoga. If you find some difficulty, you may practice this even in the lying down position but place a sandbag or thick blanket over your belly. By this, you can easily understand the 3 Phases. Sand bad or blanket will rise during breathe in the process and come out/fall during breath out. As beginners generally you feel shy about making Lion’s face.

(Here we give only general information about Particular Pranayama as breathing exercise for beginners, for detail click the link. Sahita, Dirga, and normal breathing are simple and steps for these mentioned above. So, for these three breathing techniques there are no links provided).

NOTE

Don’t perform Pranayama in hurry. Calmly and comfortably perform the breathing exercise. First attempt this basic breathing exercise then go for next level of Pranayama (Anulom- Vilom, Nadi Shodhana, Surya Bhedana, Chandra Bhedana est.). When you perform Pranayama it’s necessary to follow the steps carefully and attempt them in a right manner. Whenever you start your yoga journey you must need guidance. Without guidance don’t attempt any Yogic activities.

(Quality in breath makes your life healthy)

Are you new or confused about from where you can start your journey of Yoga? Stop worrying about this, and start your Yoga journey with us. Only for new faces to Yoga, here we describe top 11 Awesome Yoga Poses for Beginners.

Here are top 11 yoga Poses for beginners. Which are especially for beginners. You can comfortably practice these below mention Asana at your own home.

According to the context of Yoga, there are up to 300 poses of yoga. But it’s not easy to learn every Asana. So, we picked the Top 11 Awesome Asana Yoga poses for beginners or newcomer. With the help of these specific Asanas, you can move into the right way.

Beginners should perform each one of these asanas for 6 to 12 breaths. It also makes a great beginner Yoga season or program to your day to day life.

So, let’s start your new beginning of Yoga.

Yoga Poses for Beginners

Trikonasana (Triangle Pose)

Trikonasana is an awesome as well as simple Yoga Pose to perform. It gives you good stretch to the sides of your waist as well as opens up your lungs. Trikonasana tones your whole body and make your legs stronger. It is the simple standing position Asana and excellent Yoga Pose for beginners.

to know more steps and benefits:  Trikonasana (Triangle Pose)

Adho Mukha Svanasana (Downward-Facing Dog)

Adho Mukha Svanasana is commonly used in most of the Yoga seasons. Downward facing dog strengthens and stretches your whole body same like Trikonasana.  If you practice Adho Mukha Svanasana regularly then forget about doctor’s visit.

to know more steps and benefits: Adho Mukha Svanasana (Downward-Facing Dog)

Tadasana (Palm Tree Pose/ Mountain Pose)

As a yoga Beginners, Tadasana is famous for its simple and easy to do steps. Palm tree pose is performed in standing position. It looks like easy but it is most important Asana for beginners. It grows your sense to feel the earth below you and teaches you how to ground your feet.

to know more about steps and benefits: Tadasana (Palm Tree Pose/ Mountain Pose)

Vrikshasana (Tree Pose)

Vrikshasana/Tree Pose is an excellent balancing in one leg pose for newcomers to focus on maintaining the balance and also concentrate on their breathing process. Beginners find some difficulty at the very first attempt but practices make it easy. So, nothing to worry about it just practices it daily and gets the benefits.

to know more steps and benefits: Vrikshasana (Tree Pose)

Phalakasana (Plank Pose)

From Phalakasana/Plank Pose you learn how to maintain the balance on your hands. Plank Pose is the best basic level balancing Pose for beginners. Phalakasana is an awesome basic Asana to strengthen your abdominal region. You also learn how to use your breath during Asana; this will prepares you for more typical (challenging) Asana.

to know more steps and benefits: Phalakasana (Plank Pose)

Paschimottanasana (Seated Forward Bend)

Forward bend plays an important role in Yoga season for stretching your upper back, lower back, hamstrings. Paschimottanasana is the ideal bending position for beginners as well as for everyone to open up their body. From seated forward bend you learn how to breathe when you’re in the uneasy Posture. Paschimottanasana is the best Yoga pose for beginners in forward band category

to know more steps and benefits: Paschimottanasana (Seated Forward Bend)

Virabhadrasana I (Warrior Pose I)

Virabhadrasana I, is very good for gaining stamina as well as strength also in Yoga season. Warrior pose gives you handsome focusing level along with it stretches your thighs & hips by making your whole lower body and core stronger. Virabhadrasana is a simple backbend pose. It opens up your hips, quads, and flexors. This Asana prepares you for more challenging backbend Poses.

to know more steps and benefits: Virabhadrasana I (Warrior Pose I)

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 2 is an external hip opener as well as it opens up your groin and inner thighs.  Warrior pose 2 is an excellent starting point for many side Poses (Half-moon Pose, Trikonasana, Extended Triangle pose). You can bend your knees if you feel any tension or pain.

to know more steps and benefits: Virabhadrasana 2 (Warrior Pose 2)

Balasana (Child Pose)

When you feel tired during performing Asana then Balasana relaxes your body and calms your mind. You can perform Balasana in anytime to break the level of your tension or stress. This pose is not only for beginners but also for yoga Practitioners of all stages or level.

(For the steps of Asana Please click on the Name of Asana, in this, we mentioned only Top Asana for beginners.)

to know more steps and benefits: Virabhadrasana 2 (Warrior Pose 2)

Surya Namaskar (Surya Namaskar)

Normally Sun Salutation comes under the Intermediate to advanced level. But Yoga beginners can perform Surya Namaskar with normal stretch. Performing Surya Namaskar daily gives you the lots of benefits, it comes with 12 power packed steps. But start with above-mentioned Asana first then go for Surya Namaskar.

to know more steps and benefits: Surya Namaskar (Surya Namaskar)

Bhujangasana (Cobra Pose)

As Surya Namaskar, Bhujangasana is also ranged from intermediate to Advanced. But you can alter this pose by doing Baby Bhujangasana. In this, you have to place your hands’ little bit far away from your chest and a little part of your chest is elevated(In Bhujangasana you have to place your hands just close to your chest and in intermediate Version, you have to elevate your chest more than baby Cobra pose). Once you’re used to it you can go for its intermediate level.

to know more steps and benefits: Bhujangasana (Cobra Pose)

What should beginners do before starting Yoga Season?

First, you have to mentally as well as physically prepare yourself. Before you start to take 4 to 6 hours gap between your meal & in your Yoga Practice. Put on comfortable clothes for yoga along with well-cushioned Yoga mat is required. If you have some medical backgrounds then concern your Doctor or take an advice from Yoga Expert.

At first attempt you fail to perform some Yoga Poses correctly so, not to worry and carry on your practice.

According to your body weight and comfortable you may alter the pose but under the guidance of a well fresh air is passing through the window. One more thing doesn’t attempt the Poses as you seen in the Picture or certified Yoga Teacher. It’s better if you start your Yoga season in open and peaceful environment.

You can also take your Yoga season at your own house, but remember one thing there is sufficient amount of Video, coz at first attempt don’t try to exactly copy the asana as Seen in the Picture or in Video also. Don’t break your Yoga season at any cost; it’s good if you start your Yoga Practice in the morning. But in some cases, you may also Perform Yogic activities in evening also.

Not to do things

Without empty stomach (bowel movement) doesn’t attempt any Yogic activities. In case of injuries at any part of the body, then avoid that Asana in which affected part is involved more. For this alter the Asana according to your comfort level. Minor body warm-up is necessary before doing Yoga season. Whenever you feel any strain, pain or uneasiness instantly stop the Asana and wait for a while then do other Style.

Don’t challenge yourself at the beginning level and never go beyond to your capabilities. Hold your breath, stretch, bend as much as you can. Listen to your body and modify the Asana. Without performing the basic level of Asana don’t try intermediate/Advanced Style.

One most important thing follows the steps and instruction carefully. Breathing process is most important part of the practice in the Asana and Pranayama. So, don’t break your breathing try to hold your breath as much as you can. If you face some difficulties regarding retention of breath, then you can slowly breathe.

Daily practice is also important, so try to not to break your Yoga routine. If possible add Yoga to your lifestyle. Enjoy the Journey of Yoga & keep connected with us for more Updates.

Castor or wonder tree commonly found in forest or agricultural land at a height of 2000 meter or above. That’s oil is very beneficial laxative and also good for clearing stomach. Castor is also famous for good medicine of gastric problem but use it in very low amount.

Castor oil is very famous and useful for hair growth along with hair gain. Those castor plants which have bigger seeds in size, their oil is used to be burnt for different purposes and the seeds which have smaller seeds are used for medicinal purposes. The external shape of castor plant is 3 to 4 meter high, and some of the lifespan of around one year but some other castor plant have more than one-year lifespan.

Wonder tree plant is recognized as a bush; its stem has pulp and that is easily broken and having thin skin, its leaves are broad same as the shape of a palm. Aerandi plant fruit is reddish or green in color having a diameter of 30 to 60 cm. Castor fruits are spherical in shape and 1.2 to 2.5 cm long and having soft thorns on their outer cover which is divided into three parts. Castor plant fruits & flowers grow in between the month of April and September.

Scientific Name: – Ricinus Communis

Belongs To: – Euphorbiaceae Family

Period: – In between April and September

English Name: –   Castor bean, Wonder tree

Sanskrit Name: – Chitra, Amand, Panchangul, Aerand, Vardhman

Hindi Name: – Aerand, Aerandi (अरण्डी), Rendi,

Gujarati: – Erando

         Chemical Composition of Castor Plant

• Castor seeds carry oil in which B – Carotinate, Risin, Campetestoral, ellagic, lyupoil, Tanine, citesterol, chlorogenic acid, kwinik acid etc.
• It contains, risinine glycoprotein, Vitamin BI & Vitamin B6, steric, Casebin, linolic, risinolic acid and castor leaves carry ricinine.

After the chemical composition of the castor plant, now come to,

The Ayurvedic properties and effects of Aerandi

• Castor cures gastric, cough, and useful in the issue of pain along with beneficial in the worm problem.
• Beneficial in a urinary related problem, cure leprosy, fever and good for sperms.
• For women, it is beneficial for their breasts and uterus.
• Castor is good for skin; it is also the best anti-aging and antioxidant.
• Wonder tree leaves contain methanol extract is good for the brain.
• Castor roots carry ethanol extract, which shows its anti-diabetic quality.
• Aerandi leaves and its external wall contain aqueous extract which prevents fungal infection and works as an antifungal.
• Aerandi plant is beneficial for eye related problems and makes your eyes clean.

How we can use Castor as Medicine

• For Eyes Problem

1. Put few drops of castor oil on eyes it leads watering of eyes (Netra – Virechak). Take only two drops of castor oil on your both eyes during this keep your eyes open it cause tears but don’t worry. By tears, all the impurities of your eyes are come out and your eyes are clean.
2. Second, Take some barley flour, mix it with castor leaves and make paste packets and place on your eyes it cures your eye swelling problem.

• For Chest related problem

You have to take 500gm of castor leaf base & mix with 3ml castor oil with the same amount of jaggery and give it this mixture to a patient for licking. It cures a cough and respiratory-related problem.

• For stomach related problems

Take Castor seeds and make a paste from its seeds. After that, boil it four times of cow milk till it takes solid shape. Then add two parts of Jaggary in that mixture. Take this preparation (preparation name Awaleh) daily; consumption of 10 gm of this preparation cures stomach related problem.

• Second (Stomach pain)

In chronic stomach pain, you have to take 200 ml of lukewarm water and in this water mix one lemon juice along with 5 to 10 drops of castor oil. Give this mixture to a patient for a drink (Drink it before going to bed). This mixture kicks out chronic stomach pain.

• Third (For stomach Worm)

This problem is common in children; every child suffers from stomach worm problem. You have to take castor leaves extract and gently apply this extract on the anus of the child (not deep too much just apply it to the outer region of the anus). By this, your child is free from stomach worm problem.

(#don’t ignore your inner voice#)

Calumpang Nut tree belongs to the “Anacardiaceae” family and this tree is found in India. Calumpang nut tree grows in the forests at the height of 900 meters, from central India to western coastal regions. In Himalayan area (Uttarakhand especially) Calumpang nut tree grows in the height of 450 meters. The height of Calumpang tree is around 12 to 18 meter (mid-size) and it is an evergreen plant.

Its trunk is straight and very thick having a cylindrical shape, the outermost layer is around 2.5 cm thick, black or grey color and very rough. Calumpang leaves are big and round in size (6.3 to 12.5 cm wide & 15 to 25 cm long), when Calumpang tree branches are new, they are soft. Calumpang fruits are 8 to 12 mm spherical or oval fleshy seeds having black color. A kernel is found after breaking its seeds and kernel is ready to be eaten. Chiraunji gives strength and very healthy.

The outermost layer (Bark) of this Tree is very thick & rough so due to this reason it also is known as Bahulavalkal/Kharskandh. In reality, this tree is not famous but it is famous for its seeds, or we can say that Calumpang nut tree is famous for its magical seeds (nuts). In the well-known context like – Shramhar of Charak Samhita, Udardaprashanan and Nyagrodhadi Ganas of Sushrut Samhita, it is counted.

English Name: – Calumpang Nut tree.

Sanskrit Name: – It has several names in Sanskrit some of them are – Char, Khadru, Viyal, Kharskandh, Bahulkkal etc.

Gujarati Name: – Charoli.

Hindi Name: – Chiraunji, Piyar, Payala.

Time Period: – In between January and May.

Also known as: – Wild Almond.

Chemical composition of Calumpang

• Calumpang leaves contain campherol, Galic acid, glucocide, Leucocynidine, erlegic acid, carcetine and B –citesterol etc.
• Calumpang pulp contains calcium, phosphorus, protein, vitamin c, sugar, saponine, iron, copper, thymine, sodium, magnesium, potassium and neiocine etc.
• This plant contains common and tainine gallotannic, sugar, saponins, and triterpenoids.
• Calumpang oil are very rich in amino acid, pomitic, olic, vitamin and steriac acid.

After, chemical composition lets ’s come to its effects.

What are the Ayurvedic properties and effects of Calumpang?

The Ayurvedic properties and effects of Chiraunji

• Seeds of Calumpang are sweet, cool, heavy, smooth and beneficial in a cough and cold.
• It gives strength useful in sperm-related issues (low count) along with improves physical health.
• Chiraunji cures fever, weakness, the vaginal related problem in women, blood-related problem.
• It is good for sperm and useful in pitta related issues and in gastric also.
• Calumpang seeds having an alcoholic property, which is a good antioxidant.
• By its alcoholic extract, it cures cut and wound.
• Chiraunji seeds are cool, so it is good for digestion, cures burning sensation along with very beneficial in respiratory-related problems.
• Helpful in skin related diseases and weakness of sperm.

How are Calumpang seeds used as medicine?

It’s no doubt, that Chiraunji seeds are used as medicine and health benefits also. Main & most important thing is that it is the magical seed provided by Mother Nature having no side effects.

Here are some common issues in which we can use Calumpang seeds as a medicine.

• Headache

a headache is the most common problem, form which every person suffers. So, in case of a headache: –

• Take a kernel of Calumpang fruit & add some dates, cucumber seeds, sesame, and almond. Mix it all and make a paste from this mixture, and mix it with milk or water and administer to a person who is suffering from a headache. It is found to be very beneficial for the patient.

• Pimples

Pimples is the most common and irritating issue in our youths. Boys & girls face this problem when they are teenagers. So, we can say that this problem occurs in teenagers. They tried lots of product, but at the end, the result is zero. So, teenagers use Chiraunji for once and forget your pimple.

• For Pimples, make a paste of Chiraunji seeds and mix it with rose water, after that clean your face with cool water and massage this paste gently in your face. Leave the paste till it becomes dry; now wash your face with clean water. After this don’t apply any chemical-based product but you can use Aloe vera gel.

• Cough & cold

Cough & cold are also the most common problem for curing this

• Take 5 to 10 gm kernel (Chiraunji seeds) and fried in ghee, after that crush it and mix it in 200ml milk and boil it. After doing this, add 500ml cardamom powder and little sugar. Give this to the patient who’s suffering from cold & cough.
• You can also mix Chiraunji and little amount of honey to Luke warm milk and give it to your child. This is good for your loved ones (child) and this will make your child physically strong. For variation, you may add some almonds to this drink.

(# Respect the Mother Nature#)

You have seen many advertisements regarding super food, in which particular company shows you how their product is beneficial for you. They sell many food items in the name of Super food. But the point is, the word superfood is the correct word or not. For more information read this article till the end.

Firstly, you have to understand the term Super food.

Many people sell their products such as beans, spinach, salmon, nuts, fruits, berries and whole grains in the name of Superfood.

There is no specific definition for the term Superfood; but many people say – superfood are mostly plant based including some fish and dairy, which is nutritionally dense and good for individual health. Salmon, blueberries, acai, and kale are just an example of this and label as a superfood.

What criticism thinks about this?

Generally, superfoods don’t have their own food group; superfood is more of a marketing word. There is no exact category for determining what’s and what’s not a superfood (According to the American Heart Association). Consumption of packed food with nutrients (so called superfood) is certainly a good thought. But the right way to a healthy diet is to consume a different variety of nutritious foods in the right quantity.

People think they can consume them in unlimited quantities when someone labels specific foods as super and healthy. Second thing is that superfood is not a scientific term and nor use by the scientist.

So what is an ideal food

Many Research shows that ideal diet is one which is widely plants based on a large variety of vegetables, fruits, healthful animal products (milk, meat, fish, cheese etc) and whole grains. Balanced diet is the ideal diet or food, in which equal and proper amount of minerals, vitamins, proteins, fat, carbohydrates are include. Follow the rainbow color food in your daily routine for health benefits. Trust on organic food and try to consume organic base food as much as you can that’s benefits you a lot.

Packaged food is not healthful for your health; so don’t be fooled by so called superfood ads.

Generally, many whole grains are lost its nutrients and it is more palatable & less healthful. Instant whole grain oats are unhealthy as overly processed white bread in that they quickly boost sugar levels in your bloodstream after consumption along with promoting insulin – resistance, diabetes and obesity(According to Research by David Ludwig at Harvard University) .

Leaf of Tulsi and mint from your garden is more healthful than packed tea packs, so use your garden for drinking herbal tea. Try to grow fruits and green vegetables in your garden.

Some useful & healthy veggies combo

• Bitter guard, tomato, cucumber; these are useful in diabetes. Tomato is very rich in potassium that helps to reduce water retention.
• Apple+Ginger+ Carrot and cucumber + celery: – It reduces cholesterol, useful in a headache and also for your stomach.
• Combination of Carrot, Apple and Tomato, improve your skin complexion and kick out bad breath.
• Pineapple, watermelon and combination of apple; Nourishes your kidney and bladder along with dispel extra salts.
• Apple, cucumber and kiwi; improves your skin complexion and useful for skin related problems.
• Carrot, pear, mango and apple; helps to reduce body heat along with removes toxins from your body and best anti oxidants (For better results use above mentioned mixture in form of juice).

Aloe vera, bottle gourd, Olive oil, Avocado, Indian gooseberries and bitter guard are some common healthy natural products. These are common but have a magnificent impact on our body.

Those products that claim as a superfood, might be healthful but somewhere down the line do not show any scientific proof.  According to scientific studies: Those products do not show that they are very healthful than other, more exotic than blueberries.

                                                (# Give respect to Women#)

Winter is gone and summer is on, so it’s time to beat the heat. So in Yogic activities for Summer, we describe the top Asana, Pranayama, Mudras, food & some useful tips for summer season.

So prepare yourself to kick down the heat and save your precious health from summer-related health issues. Summer season is best for those who want to open up and stretches their muscle. Because summer season easily heats your body, so you have to perform less amount of body warm-up exercise.

Let’s start with simple & easy to perform Asana.

Yogic activities for Summer

• Konasana

This pose is simple to do and excellent for summer season & for beginners also. This pose produces less heat so, it’s good for summer and also simple stretching exercise.

• Butterfly Pose

This posture is also good groin stretching exercise. This Asana is done in sitting position. In summer season if you perform this pose, you can easily stretch your groin part.

• Chakrasana (Wheel Pose)

It strengthens your liver, pancreas, and kidneys also best for your heart. It makes your arms, hands, wrists and shoulders and legs strong. Performing Chakrasana in summers is beneficial for stretching in comparison to winter’s People facing high B.P. problem do not perform this Asana & Surya Namaskar in summers.

• Marjariasana (Cat Pose)

This Asana improves your spine flexibility and relieves stress from your lower back. Excellent stress buster and relaxes the mind also.

• Vajrasana (Thunderbolt Pose)

Perform this Yoga pose for five minutes after taking the meal. This is the all-time best pose for your digestive system in summer & also in the winter season.

• Shavasana (Corpse Pose)

After performing all the Asana and Pranayama, perform Shavasana for relaxing your body, mind, and soul. Shavasana is beneficial in the summer season to relieve stress, depression.

• Yoga Nidra (Yogic sleep)

If you don’t get ample sleep due to your late night working or stress of work then try the Yoga Nidra.

It is a state of consciousness between sleeping and walking, same as going to sleep. If you perform yogic sleep just for 15 or 20 minutes, when you wake up from this yogic sleep you feel that you’ll take 6 or 7-hour comfortable sleep. That makes you energetic along with relaxes your whole body, mind, and soul. (Shavasana & Yoga Nidra is different from each other).

In Yogic activities for Summer, after performing Asana, Now it’s time for breathing exercises for. Yoga Asanas and Pranayama are the two precious jewels to people for maintaining a healthy life in the yogic and natural way.

Pranayama for the summer season

• Sheetkari (Hissing breath)
• Sheetali Pranayama
• Ujjayi Pranayama
• Pranav
• Udgeeth
• Chandra Bhedana Pranayama 

Above mention, Pranayama is best for beating the heat and makes your body cool in summer. Try these pranayamas for 5 minutes or you can increase its time.

After finishing the season of breathing exercise perform meditation. Remember one important thing that, perform Shavasana & Yoga Nidra after completing the season of Asana, Pranayama, and meditation.

(Don’t perform Bhastrika, Kapalbhati, Surya Bhedana Pranayama in summer coz it produces heat).

Now be ready for Mudras (Hand gesture) Here are some handpicked Mudra for the summer season.

• Water hand gesture (Jal mudra)

Water is the symbol of cooling. So this mudra is very useful on sunny days. This hand gesture is done while doing meditation. It reduces the heat inside your body by boost the moisture levels.

It is used to control dehydration, dry skin, constipation, cramps, dry mouth, cramps, osteoarthritis, and halitosis.

• Earth Element hand gesture (Prithvi Mudra)

This mudra boosts the earth element apart from that it gives the ability to retain moisture. Increases the earth element and alongside this, the ability to retain moisture. Prithvi mudra control tiredness, acidity, dry skin, high fever.

• Shankha mudra (Conch hand gesture)

In Yogic activities for Summer, It is easy to do mudra, which decreases the fire element in your body along with ups, the air element. For summer season this hand gesture is best to cool down your body. It is also beneficial in high fevers inflammatory conditions and digestive tract.

• Prana mudra (Lifeforce hand gesture)

It is an excellent mudra for calm down your mental frustration and physical heat. Cools down mental anger, physical heat. Prana mudra also beneficial in insomnia, joint pains and dry skin.

Body cooling fruits & Veggies for the summer

• Watermelon

watermelon! It contains lots of water and vitamin A and c, that helps retain the moisture. It is also a good antioxidant, antioxidants fight against free radicals that damage the tissue from the inner side. Try this in this summer for cooling effect.

• Pumpkin

It keeps beta-carotene which creates Vitamin A. Vitamin A fight inflammation from inside your body. Pumpkin is also a good antioxidant also contain lots of water and retain the level of water inside your body.

• Lemon Juice/Orange Juice

Lemon and orange juice is commonly used in summer but very effective for you to fight with spiking summer. Both are a good source of Vitamin C that is useful for your eyes, hair, and skin.

In summer, sun rays directly affect your hair, skin, and eyes; so it is awesome for sunny hot days.

• Tea/Coffee

With these Yogic activities for Summer, Tea and black coffee both are stimulants, but former is drying, the latter is hydrating. Because tea and coffee contain the excellent amount of antioxidants, which is fast and easily released as soon as it is brewed and it gives you an immediate antioxidant boost (in this tea represents Lemon tea, green tea, Tulsi tea).

• Cucumber

You take cucumber in your salads or take it directly with black salt. Take two slices of Cucumber and keep it on your eyes, this will relax your eyes and calms your mind by its cooling nature.

• Papaya and Apple

Both are good for summer season. Try to take one Apple every day in your breakfast, and add papaya in your Lunch. Along with you can also use Pine Apple which is also awesome for summer.

• Avocados

It is very rich in antioxidants that it is commonly used as a face pack when it’s in raw form. Avocados contain lutein which is the hydrating element that helps to maintain the moisture. It also contains potassium, Vitamin E and Vitamin k.

Vitamin E maintains the tissue’s moisture and blocks tissue damage (tissue damage cause moisture leaks) and good for skin. Vitamin K helps in tissue repair, maintains tone and integrity.

But the important thing, which makes avocado best and that is, it helps to increase absorption of other minerals and key nutrients that your body wants to maintain proper hydration.

• Olive Oil

Olive oil is rich in an antioxidant called Hydroxytyrosol That is powerful and maintains the tissue integrity. It also contains oleocanthal which is anti-inflammatory nutrient; it helps fight against the wrong type of heat inside which damage your tissue.

Antioxidants protected the skin’s moisture barrier that means it helps to retain the moisture inside and keeps you cool. Olive oil also rich in Vitamin E that; helps to maintain the tissue moisture. The natural fats in olive oil prevent and preserve the moisture absorption capacity of the body tissues.

Some Important tips for summer

• Eat, drink and be happy that’s the first thing and important thing. Eat means (healthy and balanced meal).
• Drink lots of water this will keeps you hydrated. Carry a water bottle or lemon/ Orange juice to your working place (take lime water with a pinch of normal or black salt but don’t take it in excessive amount).
• Avoid fast food, oily and too much spice in this season (it puts extra loads on your digestive system). In place of these, take fruits like apple, pine Apple, Watermelon or you can also mix these fruits.
• Try to consume large quantities of vegetables, fruits, and yogurt. Along with minimizing intake of non-vegetarian food.
• When you are leaving for outside wear sunglasses, cap and keep sunscreen always with you (Before choosing Sunscreen to check the UV protection).
• Try Sheetkari along with Sheetali Pranayama in the office for 3 to five minutes. It helps you a lot and protects your body from heat stroke.
• Practice Chandra Bhedana, Sheetkari & Sheetali Pranayama more rather than other breathing exercises.

Please try once these awesome yogic activities for summer.

(Beat the spiking heat with cool Yogic activities)