Discover your inner self with a comprehensive 200 Hour Yoga Teacher Training at Himalayan Yoga Association in Rishikesh. Learn more on Hatha Yoga, Ashtanga Yoga and Vinyasa flow, meditation and pranayama, the correct way of chanting mantras, yoga philosophy and anatomy, mudras , the interesting age-old history of yoga and more through this intriguing course conducted by our yoga school in Rishikesh- one of its kind. What’s special about 200 hour yoga teacher training Rishikesh? Gain a wholesome experience as a student enrolled at our yoga school in Rishikesh. Our courses conducted here are not just limited to the physical benefits that you will be reaping from, but extend to calming the mind, body and soul through meditation and mantra chanting – the right way. Best part of the course

200 Hour Yoga Teacher Training Course Rishikesh   Rishikesh- the “World Capital of Yoga” looks forward to your participation in the 200 hour yoga teacher training rishikesh program – your stepping stone to a bright future ahead. Settled cozily amidst the mighty Himalayas, the Abode of Gods- Rishikesh has gained much attention from yogis and spirituals, since the sands of time. With an enriching history of holistic and traditional yogic culture, this sacred land opens doors to the age-old legacy of the divine wisdom and knowledge left by the dedicated sages who gained the same through meditation and concentration. Step your foot into this great land of India on a 28 day residential Yoga Teacher Training Course exclusively conducted by Himalayan Yoga Association- one of its kind in Rishikesh and

  Patanjali’s  Classical Yoga refers to the “Eight-Limbed Path” of yoga practice. Like a tree with different branches that extend from the same trunk, the eight limbs are different forms of practice, but lead to the same goal of reunification with Consciousness. The consciousness with which we seek unification is our own true nature as embodied spirit. Although the imagery of branches on a tree implies a sequential approach, in practice the limbs can work simultaneously to draw us closer to our essential nature. A detailed description can be found in B.K.S. Iyengar’s “Light on Yoga.” The limbs are: Yamas The Yamas are universal ethical disciplines reffering to qualities that are supportive of yoga practice and which yoga practice cultivates: Non-violence, Truthfulness, Non-stealing, Self-restraint and Non-hoarding. A spontaneous practice of

  A Kosha is a layer or a sheath. One of the teachings of the Upanishads is that there are five sheaths surroundings the self, the individual Consciousness. In the Tantric viewpoint, these layers are not simply maya (illusion). They are, yet again, another form that Consciousness has taken to see itself in a different way. The koshas move from the gross physical plane to the most subtle plane, each layer with its own qualities. Physical: Annamaya Kosha Anna means food. All of the physical aspects of life come and go and are consumed by another aspect of external reality. Thus, the outermost kosha is called the sheath of food, or annamaya kosha. Proper diet, asana practice, and rest all contribute to optimal functioning of the physical body, the health

  Ayurveda means the knowledge of Life. This philosophical and medical system is a branch of Vedic understanding dating back at least four thousand years. Every being contains a slightly different blend of the five elements. To some what simplify things, Ayurveda distilled the five elements into three Doshas or qualities, within a living being. These three doshas contain a mixture of the five elements. As humans, we contain a mixture of these three doshas. Usually two of the three are predominant, creating genetic differences in personality energy levels, and appearance. In Ayurvedic understanding, when the energies in the body are out of balance, disease can follow. The cure for disease is to restore the body’s natural harmony through lifestyle appropriate for the particular dosha, and of course yoga practice.

In India Exact dates are extremely difficult to pinpoint when looking at Yoga’s ancient history as many teachings were orally transmitted. The dates below form a rough guide: 2,500 – 1,500 BCE — Indus Valley civilization, where carved figures depicted in what may be seated meditation postures were found. Untranslatable text accompanies the figures. 1,000 BCE – The Vedas are composed. “Veda” means knowledge. These teachings describe rituals, hymns, practices and spells. 700 BCE – The oldest Upanishads are written. A collection of orally transmitted teachings. 500 BCE – The Bhagavad Gita is written. Concepts of rebirth and a broadening on the practice of yoga are clearly explained. 200 CE – The Yoga Sutras of Patanjali are composed. Short, well-organised verses explaining the nature of the self and an approach

The movement of yoga from East to West began in earnest with Swami Vivekananda in 1893. Vivekananda was invited to speak at the Parliament of Religions in Chicago that year. His message of tolerance and compassion to all living things was received with a standing ovation. He stayed in America much longer than he had intended, spreading his teachings informed by Advaita Vedanta. From then on, the 20th century saw a continued movement of wisdom from India to the west. But the most influential yogi of all was Tirumalai Krishnamacharya. Krishnamacharya was a master of yoga, Ayurveda, Sanskrit and Logic. He was responsible for creating Ashtanga Vinyasa Yoga, teaching Pattabhi Jois, who continued to teach this style throughout his life, as well as B.K.S. Iyengar, Indra devi and his own

Around the second century of the Common Era, the yoga Sutras were composed by Patanjali. Patanjali means “fallen angel” – the idea being that he came to assist humanity. The Yoga Sutras are a collection of 196 short verses, or sutras, organised into four chapters. In the first chapter, Patanjali gives his definition of yoga almost immediately. The next three chapters outline practices and approaches to help the students of yoga who have difficulty following his initial teaching without more guidance, as well as describe some of the experiences the Yogi might encounter. All enlightened masters transmitting teachings through books or otherwise, start with the highest teachings first. The sutras are incredibly condensed packets of wisdom, meant to be unpacked and considered, if possible, with the help of a teacher.

Yoga’s exact origin remains a mystery. There is some evidence to indicate that early forms of Yoga may have existed as far back as 2500- 1500 BCE, in the Indus valley region of India. Sculptures of figures seated in what look like lotus postures have been found from this era, but because the script accompanying the figures is unknown, it is not possible to determine with any certainty if the sculptures are representations of a yoga posture, or simply one way of sitting on the floor. What is clear is that since earliest times there has existed an understanding that human consciousness is vast, can be explored, and from that exploration insights unfold as revealed wisdom about the human condition, the universe and our place in it. In the early

Imagine Yourself 10,000 Years Ago……. You awake to the smell of the earth as the sun warms and begins to evaporate the drew. Your simple portable dwelling provides some shelter from the elements. Your tribe rises at dawn; children scamper around playing. You know everyone in your tribe, and they all know you. When later that day game is brought back from the hunt to be cooked, it is shared by all. When the sun sets, a fire is made and you observe the wood turning into heat, light and ash. The smoke rises into the sky where the stars are so clear due to lack of any ambient light that you can recognize constellations like old friends. When it is time to sleep, sleep comes easily to a body

Do you yearn for some change in your routine life or want to make your practice more consistent while adopting a healthier lifestyle? Then learn more about the benefits of the ‘yoga of awareness’- Kundalini yoga. An ancient yogic practice, this powerful source of energy can transform your life. Here’s how:   1. Kundalini Yoga – eradicating the obstructions in your energy field. Kundalini Yoga is a miraculous science using the therapy of sound, energy,mantra, exercise and meditation to let go off disturbances from the active body, that environs the physical body. Many individuals feel trapped in spite of having done whatever possible to shape their lives the way they desire . Kundalini Yoga is said to be a ‘technological wonder’ converting the impossible to possible via the laws of

“The mind is everything What you think, you become….” -Buddha   How do you feel today? Happy / sad? Anything you are hoping for? To get your answers to these questions, just go back a step and assess them. Negative thoughts or pessimism only bring a low self-esteem, sense of rejection, added failures and unwanted ailments. So discard negativity from your life immediately by adopting yoga and meditation. Meditation – an ancient practice An ancient practice since the sands of time, Meditation is both a science and art that slows down the mind while rejuvenating the body and soul from within. Meditation- popular among celebrities! This popular practice has reached out to one and many that include celebrities , politicians , business tycoons and comedians too. The celebrities list features

Have you decided to take your yoga practice to the next level? Then congratulations! You have made the right decision. Himalayan Yoga Association in Rishikesh, India conducts comprehensive yoga teacher training in Rishikesh programs of 200 hours, 300 hours and 500 hours in Goa, Rishikesh, and abroad too. We are registered with Yoga Alliance USA , Yoga Alliance UK , Yoga Alliance UK and Yoga Alliance International. Our yoga school in Rishikesh focuses on multi-style teachings of traditional Ashtanga Yoga / Hatha Yoga & Vinyasa flow yoga throughout the world in its authentic form which enables our students to know the secrets of living healthy & blissful yogic life-style. We believe that our course has been designed to create the best foundation for being a yoga teacher in today’s competitive

The cradle of yogic knowledge – India and its yoga teachers welcomes you to attain this knowledge and enlighten yourself from ancient gurus who have been practicing this art since ages. Take the advantage of the excellent warm Indian climate favorable to your practice of yoga while you access the ancient knowledge which has been passed down since generations. The colorful culture of the ‘hub of yoga’ in India -Rishikesh is sure to leave you mesmerised. Due to these evident factors, you will find innumerable yoga retreats and yoga teacher training courses here that make Rishikesh one of the most sought-after destinations for yoga enthusiasts. Himalayan Yoga Association in Rishikesh offers Residential 100 Hour, 200 Hour, 300 Hour and 500 Hour Hatha, Ashtanga and Vinyasa Flow Yoga Teacher Training Courses

Yoga as an ancient practice has been rapidly developing and establishing its prevalence all over the world. In fact individuals from every corner of the world have started to see and perceive the multi-faceted benefits of yoga in various aspects of life. Today clinicians and therapeutic specialists, prescribe yoga as a move towards healing of the mind, body, and soul at various levels. Himalayan Yoga Association in Rishikesh not only speaks about yoga philosophy and understanding your body but also informs the future-to-be yoga teachers about the teaching methodology used to educate and instruct yoga students belonging to all ages and backgrounds and also how asanas are to be taught. Here, we combine learning with the element of fun- an important ingredient to enrich the course and add colour to

Life of Swami Vivekananda Vivekananda was born on the 12th January 1863 in a well-to-do family of Calcutta. His early life was not very eventful. His initial education, in a sense, was all round, because he took to physical culture almost as zealously as to intellectual learning. He made his mark not only in literature and music but also in riding, swimming and wrestling. He had a good study of Indian scriptures as well as of Western thought. His initial mental framework was that of a rationalist and sceptic combined in one. In 1881, however, he happened to meet Swami Ramakrishna and that proved to be turning point in his life. He was initially skeptical towards the teaching of his master, but after a brief period doubt and resistance, he

A yoga teacher training program is not just a journey to become a yoga teacher or instructor, rather it is a life-changing experience. Undoubtedly a yoga school imparts the useful skills on yoga such as alignment and posture and how to avoid injuries during yoga practice, however at Himalayan Yoga Association in Rishikesh, we have more to teach. Here, yoga extends beyond the physical aspects to an achieve all–round development in the individual. How a yoga school can propel your journey towards becoming a successful yoga teacher: Learning how to overcome injuries. ‘Prevention is better than cure.’ At Himalayan Yoga Association, our curriculum entails anatomy and physiology classes which teach you how to avoid injuries and gain a deeper insight. These classes enable students to learn details about their own

Yoga is something which has been associated with Rishikesh for decades now. A perfect environment always adds to the benefits of practicing this ancient Indian art form. The calming water of the holy Ganga, the Himalayas staring from a distance and the culture in Rishikesh is really a sight behold for any traveller. We’ve been hearing a lot of stories from our students traveling from abroad to study Yoga in Rishikesh. They are mainly of an opinion that Yoga which is practiced in western countries especially emphasizes the fitness aspect of the body but here in Rishikesh, it’s a different story altogether. A whole new transformation is what one experiences when the mind, body and soul start working in tandem. At the Himalayan Yoga Association, Yoga practice is carried on

In Sanskrit “Simha” means “Lion” and “Asana” means “Pose”.  The English name of this asana is “Lion Pose”.   Position : Sitting Type : Stress-relieving Spiritual Awareness : Ajna, Visuddhi Physical Awareness : Chest, throat, eyebrow centre, forehead. Dosha Suitability : Best suited for Kapha and Vata can also benefit. Introducery Asanas : Vajrasana   Procedure: Sit in Vajrasana with the knees about 45 cm apart. The toes of both feet should remain in contact with each other. Lean forward and palace the palms of the hands on the floor between the knees, with the fingers pointing towards the body. Straighten the arms fully and arch the back. Rest of the body on the straight arms. Tilt the head back so that there is a comfortable amount of tension in

In Sanskrit “Manduk” means “frog”, “Asana” means “Posture”.  The English name of this asana is “Frog Pose”.   Position : Sitting Type : Forward Bending Spiritual Awareness : Manipura and Svadisthan Chakra Physical Awareness : Abdominal push and breathing Dosha Suitability : Pita Introducery Asanas : Vajrasan   Procedure: Sit in Vajrasana with the back, neck, and head in a straight line. Make fists of both hands. Touch both thumbs and place the joint of thumbs on the navel. Press both fists against the abdomen and with exhalation start bending forward trying to touch the forehead to the ground or try to band as much as the body permits. Try to be in the final position as comfortably as you can and as long as you can. While coming out,

In Sanskrit “Uttan” means “Rise”, and “asana” meaning pose.  The English name of this asana is “Squat and Rise Pose”.   Position : Standing Type : Balance Spiritual Awareness : Mooladhar and Manipura Physical Awareness : On the straight back and leg muscles Dosha Suitability : Pita Introducery Asanas : Tadasan   Procedure: Stand with legs one metre apart with toes pointing outwards. Clasp the fingers of both hands and let them hang loosely in front of the body. Inhale deeply. Exhaling bend the knees sideways over the toes and lower the buttocks with the upper body and spine remaining straight. The knees should bend outward in alignment with the toes, to help keeping the knee stable. Avoid bending forward. Descend gradually to 20 cm, 30cm, and finally until the

In Sanskrit “Parivrtta” means “to turn around/ revolve”, “Trikona” means “Triangle”.  The English name of this asana is “Revolving triangle Pose”.   Position : Standing Type : Balancing pose Spiritual Awareness : Manipura Physical Awareness : Pelvis, twisted spine, abdomen Dosha Suitability : Pita Introducery Asanas : Trikonasan, Ardha Matsyendrasan, Vrikshasana   Procedure: Stand erect, feet together, arms at your side. With an exhalation, step or lightly jump your feet to shoulder width apart. Raise your arms sideways to shoulder level so that they are in a straight line, palms down. Wrists should be in line with ankles. Turn your right foot out to 90 degrees and your left foot into 45 degrees. Firm your thighs and turn your right thigh outward, so that the center of the right knee

In Sanskrit “Trikona” means “Triangle”, Asana means “Pose”.  The English name of this asana is “Triangle Pose”.   Position : Standing Type : Balancing pose Spiritual Awareness : Manipura Physical Awareness : Coordination of movement, balance and stretch. Dosha Suitability : Advisablee for Pita and Vata can also benefit. Introducery Asanas : Tadasan, Ardha Chandrasan   Procedure: Stand erect, feet together, arms at your side. With an exhalation, step or lightly jump your feet to shoulder width apart. Raise your arms sideways to shoulder level so that they are in a straight line, palms down. (Beginners can brace their back heel or the back of their torso against a wall if they feel unsteady in the pose.) Wrists should be in line with ankles. Turn your right foot out to

In Sanskrit “Sir” means “Head”, “Asana” means “Posture”.  The English name of this asana is “Head stand”.   Position : Supine Type : Balancing Spiritual Awareness : Sahasrar chakra Physical Awareness : On maintaining balance of the body Dosha Suitability : Kapha Introducery Asanas : Sarvangasana, Adho Mukha Svanasana, Uttanasana, Virasana   Procedure: 1.    Stage I: Sit in vajrasana. Close the eyes and relax the whole body. After a few minutes, open the eyes, bend forward and place the forearms on a folded blanket with the fingers interlocked and the elbows in front of the knees. The distance between the elbows should be in such a way that they form an equilateral triangle between the interlocked fingers and the elbows. Place the crown of the head on the blanket between

In Sanskrit “Salamba” means “Supported”, “Asana” means “Posture”.  The English name of this asana is “Supported Headstand”.   Position : Supine Type : Balancing Spiritual Awareness : Sahasrar chakra Physical Awareness : On maintaining balance of the body Dosha Suitability : Kapha Introducery Asanas : Sarvangasana, Adho Mukha Svanasana, Uttanasana, Virasana   Procedure: Assume marjari-asana. Place the crown of the head on the blanket between the hands. Move the hands back towards each side of the knees and adjust the position so that the hands form the corners of an equilateral triangle with the head. The forearms should be vertical and the elbows bent. Lift the knees from the floor straightening the legs, and raising the buttocks. Walk the feet forward until the thighs are near the chest and the

When it comes to practicing Yoga, a lot depends on your mindset. People are aware of the fact that Yoga has solutions to most of their day-to-day problems but the fix is, not many actually make the move to start practising it. The willingness to learn should always come from within, therefore no amount of motivation from our peers can actually get you there unless you’re self-motivated. If you find yourself among one of those who are yet to figure out, if you are ready to practice Yoga, worry not because we have a list of things for you that will help you to get an outline before joining the Yoga Teacher Training in Rishikesh. Just to give you a brief, Yoga allows you to have a clear mind and

In Sanskrit “Salamba” means “Supported”, “Asana” means “Posture”.  The English name of this asana is “Supported Headstand”.   Position : Supine Type : Balancing Spiritual Awareness : Sahasrar chakra Physical Awareness : On maintaining balance of the body Dosha Suitability : Kapha Introducery Asanas : Sarvangasana, Adho Mukha Svanasana, Uttanasana, Virasana   Procedure: Assume marjari-asana. Place the crown of the head on the blanket between the hands. Move the hands back towards each side of the knees and adjust the position so that the hands form the corners of an equilateral triangle with the head. The forearms should be vertical and the elbows bent. Lift the knees from the floor straightening the legs, and raising the buttocks. Walk the feet forward until the thighs are near the chest and the

In Sanskrit “Adho” means “downward”, “mukha” means “facing”, “Vrksa” means “Tree”, “Asana” means “Posture”.  The English name of this asana is “Handstand Pose”.   Position : Supine Type : Arm Balancing Spiritual Awareness : Sahasrar chakra Physical Awareness : Arms, wrists, shoulders, spine, and overll balance Dosha Suitability : Kapha Introducery Asanas : Adho Mukha Svanasana, Supta Virasana, Tadasana, Bakasana   Procedure: Start in Adho Mukha Svanasana. Bring your feet together at the middline; spread your palms and press them into the floor. Stretch through the sides of the waist and fortify your legs. Start to lift the heels, shifting some of your weight into the balls of the feet. Step your right foot forward halfway to your hands and bringing your shoulders over your wrists. Allow your right knee

In Sanskrit “Oordhwa” means “Upward/ Erect”, “Padma” means “Lotus”,“Asana” means “Posture”.  The English name of this asana is “Lotus Headstand”.   Position : Supine Type : Balancing Spiritual Awareness : Sahasrar chakra Physical Awareness : On maintaining balance of the body Dosha Suitability : Kapha Introducery Asanas : Sarvangasana, Adho Mukha Svanasana, Uttanasana, Virasana     Procedure: Perform Sirshasana. When balance has been established, slowly bend the right leg and keep it on the left thigh and then the left leg on the right thigh. Breathe slowly through the nose and never by the mouth. Remain in the posture from 5 to 10 minutes in the beginning and gradually increase the time. Remain in the final pose for as long as is comforatable. Straighten the legs and balance again in

In Sanskrit “Karna” means “Ear”, “Pida” means “pressure”, “Asana” means “Posture”.  The English name of this asana is “Ear Pressure Posture”. It is also known as “Knee-to-ear pose”.   Position : Supine Type : Inversion Spiritual Awareness : Vishuddhi and Manipurs chakras Physical Awareness : Neck, ling, shoulders, vertebral column Dosha Suitability : Kapha Introducery Asanas : Sarvangasana, Setu Bandha Asana   Procedure: From Halasana, exhale, bend the knees and place them next to the ears. If possible keep the hands interlaced on the floor behind the back, if not support your back as in salamba sarvangasana (supported shoulder stand) whichever way you choose, be sure not to hurt the spine. You can keep the palms flat, fingers interlaced, or hug your legs with the knees next to the ears.

In Sanskrit “Griva” means “Neck”, “Asana” means “Posture”. The English name is “Neck Pose”.   Position : Supine Type : Balancing Spiritual Awareness : Vishuddhi and Manipura Chakra Physical Awareness : Neck and pelvic region Dosha Suitability : Kapha Introducery Asanas : Paschimottanasana   Procedure: 1. Lie flat on the back. 2. Bend the knees and bring the heels up to touch the buttocks. Inhale deeply. 3. The knees and feet should be slightly separated. 4. Place the palms on the ground on either side of the head level with the temples. 5. Retaining breath, push down on the hands and feet and raise the trunk, placing the crown of the head on the floor. 6. Balance on the head and feet. 7. Raise the arms and cross them on the chest. 8. This

Supta Baddha Konasana (Supine Bound Angle pose) – In Sanskrit “Supta” means “Supine”, “Baddha” means  “Bound”, “Asana” means “posture”.  The English name is “Supine bound angle pose”.   Position : Supine Type : Bound pose Spiritual Awareness : Swadisthan Chakra Physical Awareness : Inner thighs, knees, groins,hips, abdomen Dosha Suitability : Pita Introducery Asanas : Baddha konasana, Supta Padangusthasana, Virkshasna, Virasana   Procedure: Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if

In Sanskrit “Ut” means “lift”, “tan” means  “stretch”, “pad” means “leg”, “Uttana” means “to raise”.  The English name is “Raised leg pose”.   Position : Supine Type : Back Strengthening Spiritual Awareness : Swadisthan Chakra Physical Awareness : Pelvis, hips, lower back, abdomen, thighs, legs Dosha Suitability : Pita Introducery Asanas : Eka pada Uttanpadasana   Procedure: Begin this pose by coming to a supine position with your back on the ground. Both your feet and knees should be kept together and your breathing should be normal. Exhale and while breathing in, slowly raise the legs to 90 degree angle from the door without jerk. Do not raise the shoulders from the ground. Breathe normally in the final position and hold for few seconds. The upper body, arms, and face

In Sanskrit “Sarpa” means “Snake”, “Asana” means “pose”.  The English name is “Snake pose”.   Position : Prone Type : Backward bending Spiritual Awareness : Anahat chakra Physical Awareness : Uniform contraction of the spinal muscles and arms Dosha Suitability : Vata and Pita Introducery Asanas : Forward bending asanas   Procedure: Lie flat on the stomach with the legs straight and the feet together. Interlock the fingers and place the hands on top of the buttocks. Place the chin on the floor. This is the starting position. Inhale deeply and slowly. Using the lower back muscles, raise the chest as far as possible from the floor. Push the hands further back and raise the arms as high as possible. Imagine the arms are being pulled from behind. Raise the

In Sanskrit “Poorna” means “Full”, “Bhujanga” means “Serpent or snake”, and “Asana” means “pose”.  The English name is “Full Cobra pose”. Position : Prone Type : Twisting Spiritual Awareness : Swadisthan chakra Physical Awareness : Relaxing the spine, stretch in the abdomen and chest areas, shoulders and upper portion of the trunk. Dosha Suitability : Vata and Pita can be benefitted Introducery Asanas : Forward bending asanas   Procedure: Inhale, assume bhujangasana. Holding the position, breathe in and out normally a few times. Exhale, bend the knees and raise the feet. Stretch the head, neck and shoulders back a little further and try to touch the back of the head with the soles of the feet. This is the final position. Breathe normally. Hold the final position for as long

In Sanskrit “Tiryaka” means “Twisted”, “Bhujanga” means “Serpent or snake”, and “Asana” means “pose”. The English name is “Twisted Cobra pose”. Position : Prone Type : Twisting Spiritual Awareness : Swadisthan chakra
Physical Awareness : Twisting of the head, shoulders and upper portion of the trunk, gaze at the heel of the foot, diagonal stretch of the abdomen. Dosha Suitability : Vata and Pita Introducery Asanas : Setu Bandha Sarvangasana, Urdhva mukha svanasana   Procedure: 1. Assume the final position of Bhujangasana with the legs separated about half a metre. The toes should be tucked under and the heels raised, so that the foot rests on the ball of the foot. 2. The head should be facing forward instead of bending backward as in Bhujangasana. 3. Retain the breath and twist

In Sanskrit “Vashisht” is the name of a sage, “Asana” means “posture”.  The English name is “Sage Vashisht’s pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Manipura chakras. Physical Awareness : Maintaining balance and relaxing leg muscles. Dosha Suitability : Vata Introducery Asanas : Santolanasana   Procedure: Assume the position of Santolanasana. Breathe normally. Raise the right arm and roll the body over onto the left side. The outer side of the left foot must be firmly on the floor with the right foot resting on top of it. The right arm should lie along the right side and thigh. Balance in this position, keeping the body straight. Bend the right knee and take hold of the big toe. Straighten the knee and raise the leg

In Sanskrit “Santolana” means “Balancing”, “Asana” means “posture”.  The English name is “Balancing pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Manipura chakras. Physical Awareness : Maintaining balance and coordinating movements with breath. Dosha Suitability : Vata Introducery Asanas : Trikonasana, Padahastasan, Adho Mukha Svanasana   Procedure: Sit in Vajrasana. Stand up on the knees and place the palms of the hands on the floor beneath the shoulders. Raise the buttocks and straighten the knees. Move the shoulders forward and drop the buttocks until the body is straight. The arms should be vertical. Focus the gaze on a fixed point in front at eye level. Hold the final position for a short duration. Lower the knees to the floor. Relax in Marjari-asana or Shashankasana. Practice up

In Sanskrit “Garba” means “Womb”, “Pinda” means “round mass”.  The English name is “Foetus in the womb pose”. This asana is called Utthankoormasana, the stretching tortoise pose or Embryo pose.   Position : Sitting Type : Locking pose Spiritual Awareness : Manipura chakras. Physical Awareness : Maintaining balance and coordinating movements with breath. Dosha Suitability : Tridoshic Introducery Asanas : Padmasana, Kukkutasana, Tolangulasana   Procedure: Sit in Padmasana. Insert an arm between the thigh and calf of each leg and bend the elbows under the calves. Fold the arms upward and raise the legs. Exhale, hold the ears, balancing the whole body on the coccyx. The eves may be open or closed. Maintain the final position for as long as is comfortable. Breathe normally. In the final position the breath is

In Sanskrit “Parigha” means “Cross bar”, “Asana” means “Posture”.  The English name is “Gate latch pose”.   Position : Sitting Type : Lateral bending Spiritual Awareness : Ajan Chakra. Physical Awareness : Lateral stretch, balance and coordination of the body. Dosha Suitability : Pita Introducery Asanas : Trikonasana, Upvistha Konasana. Virasana, Supta Padangusthasana   Procedure: Kneel on the floor with the ankles together, toes flat on the floorand the trunk upright. Mentally relax the whole body. Stretch the right leg sideways to the right, keeping it in line with the trunk and the left knee. Turn the right toes in slightly and rest the sole of the right foot on the ground. Inhale, raise the arms sideways at shoulder level so that they form one straight line. Exhale, move the

In Sanskrit “Parivrta” means “Twisted”,”Janu” means “Knee” and “Sirsha” means “Head”,  The English name of the asana is “Twisted Head-to-knee pose”.   Position : Sitting Type : Twisting Spiritual Awareness : Manipura chakra Physical Awareness : Twist and stretch of the body. Dosha Suitability : Pita Introducery Asanas : Vrikshasana, Janu Sirsasana, Supta Padangusthasana   Procedure: Sit with the legs about a metre apart. Bend the right knee and place the heel against the perineum. Exhale, bend forward, inclining the body to the left to hold the left foot with the left hand. The fingers should be in contact with the arch of the foot and the thumb should be on top. Place the elbow on the floor on the inside of the straight leg. Inale. Move the left shoulder

In Sanskrit “Gow” means “Cow”,”Mukha” means “Head or mouth”, “Asana” means “Pose”,  The English name of the asana is “Cow Face pose”.   Position : Sitting Type : Tied position Spiritual Awareness : Ajna and Anahat Chakra. Physical Awareness : Hips, thighs, shoulders, chest, knees. Dosha Suitability : Vata Introducery Asanas : Baddha konasana, Supta Baddha Konasana, Supta Padangusthasana, Upavistha konasana, Virasana   Procedure: Sit in Dandasana, then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left knee, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from

In Sanskrit “Ek” means “One”, “Pad” means “Foot”, “Sira” means “Head” and”Asana” means “Posture”. The English name of the asana is “One foot-to-head Pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Anahat Chakra. Physical Awareness : Maintaining balance, and breathing Dosha Suitability : Pita Introducery Asanas : Backward bending asanas   Procedure: Sit with the legs outstretched in front of the body. Bend the right knee, turning it slightly out to the side. Bring the right arm under the calf muscle and hold the outside of the leg just above the ankle. Raise the left arm and hold the outside of the right ankle. The right arm should be positioned so that the elbow lies between the thigh and the lower leg. Raise the right leg

In Sanskrit “Ek” means “One”, “Pad” means “Foot”, “Sira” means “Head” and”Asana” means “Posture”. The English name of the asana is “One foot-to-head Pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Anahat Chakra. Physical Awareness : Maintaining balance, and breathing Dosha Suitability : Pita Introducery Asanas : Backward bending asanas   Procedure: Sit with the legs outstretched in front of the body. Bend the right knee, turning it slightly out to the side. Bring the right arm under the calf muscle and hold the outside of the leg just above the ankle. Raise the left arm and hold the outside of the right ankle. The right arm should be positioned so that the elbow lies between the thigh and the lower leg. Raise the right leg

In Sanskrit “Hamsa” means “Swan” and “Asana” means “Posture”. The English name of the asana is “Swan Pose”.   Position : Sitting Type : Balancing pose Spiritual Awareness : Manipura Chakra. Physical Awareness : Maintaining balance, breath and abdomen Dosha Suitability : Vata Introducery Asanas : Trikonasana, Baddha Konasana   Procedure: Kneel on the floor with the feet together and the knees apart. Exhale completely. Place the palms flat on the floor with the fingers pointing towards the feet. Bring the wrists and forearms together so that they touch. Lean forward so that the abdomen rests on top of the elbows nd chest rests on the upper arms. Maintain the balance and slowly stretch the legs backward until they are straight. Keep the feet together and place the tips of

Shashanak means “Rabbit” and “Bhujang”, means “Cobra”.  The combination in English is called as “Striking Cobra Pose”.   Position : Prone Type : Dynamic Backward bending Spiritual Awareness : Swadisthan Chakra Physical Awareness : Synchronized breathing movements, arch of the back, abdomen, deep abdominal breathing while in Shashankasan, and chest opening while in cobra Dosha Suitability : Vata and Pita can be benefitted Introducery Asanas : Shashankasan   Procedure: Assume Marjariasana, placing yhe palms flat on the floor beneath the shoulders about half-a-metre apart. Move into Shashankasana with the arms outstretched in front of the shoulders. Then, without moving the position of the hands, inhale and slowly move the chest forward, sliding it just above the floor until it is in line with the hands. Move the chest further forward

In Sanskrit “Supta” means “Lying down” or “Reclining”, and “Vajra” means “Iron and steel” Asana’s meaning is pose.  In English commonly called as “Sleeping thunderbolt pose”, a variation of this is “Supta Virasana” a “Reclining Hero Pose”.   Position : Supine Type : Reclining Spiritual Awareness : Mooldhara, Manipura, Vishuddhi Chakras Physical Awareness : Thighs, groins, knees, ankles, abdomen, shoulder. Dosha Suitability : Pita Introducery Asanas : Baddha Konasana, Balasana, Bhujangasana   Procedure: Sit in Vajrasana with your arms behind your back. Hands on the floor fingers towards your buttock. With an exhalation, slowly back bend, leaning into your hands, then onto your left forearm and elbow and then your right elbow and forearm. Place your hands on your lower back release your lower back towards the ground bringing the top

Position : Standing Type : Grounding Spiritual Awareness : Manipura Physical Awareness : Ankles, legs, abdomen, shoulder, muscles of the back Dosha Suitability : Vata Introductory Asanas : Ardha chandrasana, Supta padangusthasana, Supta virasana, Utkatasana, Vrikshasana Procedure: Stand in Tadsana (Mountain Pose), exhale and bend forward to Uttasana. From Uttasaana, exhale and step your left foot back into a high lunge position. Your right knee should be more or lss at a right angle. Lay the midline of your torso (from the pubis to the sternum) down on the midline of the right thigh (from the knee to the tip crease) and your bring hands to your right knee, right hand to the outer knee, left hand to the inner. Squeeze the knee with your hands, lift your torso slightly

In Sanskrit “Rajju” means “Rope” and “Karshana” means “pulling”. In English name is “Pulling-the-rope pose”.     Position : Sitting Type : Strengthening Spiritual Awareness : Manipura Physical Awareness : Breathing movements, shoulder muscles, upper back, chest Dosha Suitability : Vata Introducery Asanas : Dandasana   Procedure: Sit on the floor with the legs straight and together. Keep the eyes open. Imagine that there is a rope hanging in front of the body. Breathe in while reaching up with the right hand as through to grasp the rope at a higher point. Keep the elbow straight. Look upward. While breathing out, slowly pull the right arm down, putting power into it as through pulling the rope downwards. Let the eyes follow the downward movement of the hand. Repeat with the

In Sanskrit “Bharadvaj” is one of the seven legendary seers and “asana”, meanining is  “pose”.   In English name is “Sage Bharadvaja’s twist”.   Position : Sitting Type : Twisting Spiritual Awareness : Manipura Physical Awareness : Legs, ankles, groin, chest, lungs, abdomen, shoulders. Dosha Suitability : Vata and Kapha Introducery Asanas : Baddha Konasana, Supta Padangusthasana, Virabhadrasana II, Virasana   Procedure: Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch. Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso