A: You could try navasana (boat pose) to support your lower back strength. Lie down on your back keeping your legs together. To support your head, place your hands behind the base of your neck. As you breathe in, lift your head and upper body off the floor.

Slowly bring the legs up together on an inhalation if possible so that you are in a 45-degree angle. To help you come into this position bend the knees when lifting and then when you find your centre, straighten the legs. Your body weight should be resting on your buttock. If you find it difficult to keep the legs and spine straight at the same time, just modify the pose. The shoulders should be rolled forward slightly and arms straight on either side at the same level. You can leave palms facing up, down or to the side.

This exercise is excellent for toning muscles and losing weight in the stomach. In addition to building stamina, regular performance helps release anxiety and stress located in the stomach region.

A natural inner muscle massage is given to the stomach and the muscles of the back as you stretch up and down, helping to release toxins. Repeat the exercise at least 2-3 times.

The post first appeared on Yoga Magazine.

A: Ailments and disease are often the result of bacteria and virus that attack the immune system and weakening the performance of the physical body. Contemporary lifestyles and environments can cause pollution, toxins and generate considerable harmful substances. In large doses and over a period, these directly affect the body. Today we have new names for them such as oxygen breathing, colonics and so forth. I have listed benefits that can accrue from practising the cleansing techniques of yoga. I will also be covering this topic in future editions of the magazine. The purification and cleansing techniques in yoga, known as “Shatkriyas” or “Kriyas,” offer a range of physical, mental, and spiritual benefits. I have highlighted some of the potential advantages below.

Physical Detoxification: These techniques help remove toxins and impurities from the body. Practices like Neti (nasal cleansing), Kunjal (stomach wash), and Dhauti (digestive tract cleansing) can aid in purifying the physical system.

Improved Digestion: Kriyas often involve practices that stimulate the digestive organs. This can enhance digestion, absorption of nutrients, and promote a healthier gut, reducing issues like bloating and indigestion.

Enhanced Respiratory Health: Practices like Kapalbhati (skull-shining breath) and Bhastrika (bellows breath) focus on controlled breathing. They can strengthen the respiratory muscles, increase lung capacity, and improve overall respiratory function.

Balanced Energy Channels: The cleansing techniques aim to balance the flow of energy (prana) in the body. This can result in improved vitality, increased energy levels, and a sense of well-being.

Mental Clarity: Yoga emphasises the connection between the mind and body. Purification practices, by removing physical and energetic blockages, can contribute to mental clarity, heightened concentration, and better focus.

Stress Reduction: Kriyas often involve breath control and meditation, which are known to activate the parasympathetic nervous system, promoting relaxation and reducing stress. This can have positive effects on mental and emotional well-being.

Enhanced Immune Function: By eliminating toxins and promoting overall health, purification practices may support a stronger immune system, making the body more resilient to illness.

Spiritual Growth: In traditional yogic philosophy, the cleansing practices are believed to purify not just the physical body but also the mind and soul. This purification is thought to prepare the practitioner for deeper spiritual practices and experiences.

Improved Skin Health: Detoxification through yoga practices can contribute to clearer skin by eliminating impurities from the body. This may result in a healthier complexion and a reduction in skin issues.

Balanced Hormones: Certain yoga practices, including those related to cleansing, may help regulate hormonal balance. This can have positive effects on mood, menstrual cycles, and overall reproductive health.

It’s important to note that these benefits can vary from individual to individual, and it’s advisable to learn and practice these techniques under the guidance of a qualified yoga instructor to ensure safety and effectiveness. Additionally, individuals with pre-existing health conditions should consult with a healthcare professional before incorporating intensive cleansing practices into their routine.

The post first appeared on Yoga Magazine.

A: Balancing the dynamics of running a business while staying true to your yogic practice requires a thoughtful approach. To harmonise these aspects and spur business development, consider the following strategies:

Mindful Integration: Infuse yogic principles into your business approach. Prioritise values like integrity, compassion, and mindfulness in decision-making, creating a business ethos that aligns with your yoga philosophy.

Strategic Planning: Develop a comprehensive business plan that includes financial goals, marketing strategies, and a clear vision for your yoga classes. This planning will serve as a roadmap for your business development while staying mindful of your yogic principles.

Community Engagement: Foster a sense of community within your yoga classes. Encourage open communication, seek feedback, and build connections among your students. A supportive community can contribute significantly to the success of your yoga business.

Online Presence: Leverage digital platforms to expand your reach. Establish a strong online presence through a website and social media. Share valuable content, class updates, and insights about your yogic journey to engage and attract a wider audience.

Diversification of Offerings: Explore different avenues within the yoga industry. Consider offering workshops, retreats, or online classes to diversify your revenue streams. This not only enhances your business but also provides a variety of options for your students.

Self-care Practices: Prioritise self-care to maintain the balance between your personal yogic practice and business responsibilities. Set boundaries, schedule regular breaks, and ensure that your own well-being remains a priority.

Collaborations: Seek partnerships or collaborations with other wellness practitioners or businesses. This can broaden your network, introduce your classes to new audiences, and create mutually beneficial relationships within the holistic health community.

Remember, the key is to integrate your business endeavours with the essence of yoga, creating a harmonious and sustainable approach that aligns with your values.

The post first appeared on Yoga Magazine.

A: There are quite a few exercises to strengthen the sexual organs. You can try Janu Sirasana. Perform it regularly – i.e., at least 2-3 times a week and hold it for at least four minutes each time.

Numerous other benefits are also attributed to the performance of this yoga pose. It has been recommended to relieve menopausal pains, anxiety, and high blood pressure. The abdominal muscles also are benefited by the natural inner massage given to the organs when the forward bend is performed. Janu sirasana is a great pose also to master, to relieve tension in the neck, spine, and lower back. Because the spine is strengthened, longevity is improved because a flexible spine helps you negotiate movements in your life. The hips, sexual and reproductive organs also benefit from this.

How to perform:

➢ Sit down comfortably on the floor. Traditionally, this pose is done by sitting on the floor without the use of props. But if you cannot do so, it is advisable to use a yoga mat or a blanket to help lift the buttocks up a little.

➢ Keep the spine straight and upright. Keep the head up. Legs should be stretched out in front of you, straight ahead. Spend a few seconds to ground yourself. It can be quite difficult for beginners to hold the basic pose before bending.

➢ When you are comfortable bend your right leg (or left leg) and bring the sole of the foot close to the upper thigh of the left leg so that it nestles comfortably there. Inhale and on exhalation carefully bend down slowly so that the head touches the left leg which is stretched out.

➢ Wrap your arms and wrists together over the left foot sole. Elbows should gently rest on the side of the leg. Hold for at least 12 minutes. On inhalation come out of the pose by releasing the hands and straightening the spine.

Janu sirasana can be modified especially if you cannot bend completely down to the knee. You can use a strap tied around the outstretched leg to give you support. All good yoga shops will sell props which you can use to improve the quality of your practice.

Janu sirsasana should not be performed by anyone who has respiratory problems or knee, leg and back injuries, or anyone experiencing recurring sciatica because of the stretching nature of the exercise. This pose can be mastered through practice. Beginners may find it difficult to completely rest the head down on the knee, but perseverance in practice is needed. Through regular practice and as the spine becomes more flexible you will hopefully master the pose.

The post first appeared on Yoga Magazine.

A: References to techniques can be foundeven in ancient classical yoga texts.According to the Hatha Yoga Pradapikathere are six such processes. Each is then subdivided into groups.

The main subdivisions are:

Dhauti (i.e., tongue, ear, and toothcleansing)

Basti (i.e., colonic irrigation techniques)

Neti (purification of the nasal region)

Trataka (cleansing of eyes)

Nauli (cleansing of stomach usingchurning motion)

Kapalbhati (cleansing of skull). This is an all-body cleansing technique using pranayama)

The post first appeared on Yoga Magazine.

A: Congratulations on pursuing theyoga teacher pathway. There are severaltips and here are a few.

You can advise students about using props to support their practice. This is a good alternative way to offer students a chance to press ahead with their practice using additional support. Some students are at advanced level and others not. Do not ignore advanced-level students because you think they are fine on their own. Let them know if what they are doing is right and tell them if the yare good.

Try to motivate students to try their best topractice the pose, even if they believe they areunable to do so for a number of reasons. Themore they practice, the easier it will become.If they persist in not doing it, then you willhave to provide an adjustment/modificationfor them to practice with – which is fine.

Modifications and Adjustments are great to correct the way a pose is being held by a student. However, you must have express permission from the student to do so to avoid any misunderstanding or complication. Some students learn in different styles and if you find a student that is particularly struggling then you may wish to implement some changes. For example, move them to the front of the class or near you so you can give them extra attention or just keep an eye on where they are going right or wrong.

The post first appeared on Yoga Magazine.

A: Continue with your normal yoga routine and I advise you to try and incorporate the Surya Namaskar set of 12 asanas (sequence of yoga poses) into an early morning practice. This will help change the energy vibration within you. In terms of environment, the energy may feel stuck because of the energy vibrations of what you are sending out. If you are feeling stuck in a rut don’t suffer in silence and seek outside help if the situation is chronic, otherwise help yourself by making small changes in the environment. I notice you decluttered and if it is quite recent then it is inevitable that you may be feeling the way. Sometimes following a declutter session, it can take a few weeks for the energy cycle to realign itself in the environment and in that time, you may feel down and even upset. But it will happen and then you will notice and feel the powerful impact of cleansing. Another way to encourage shift into powerful uplifting energy vibration, not only in the environment but also within, is to invest some time into accessing other small ways to make changes. This could be something as simple as introducing a bouquet of fresh flowers, trying some aromatherapy, or even a salt bowl or placement of crystals to soak up any negativity.

A salt bowl is an easily accessible way to prevent built of toxic energy, but also to clean and purify the environment. The use of salt has been used for thousands of years by many practitioners of religious and spiritual traditions. The best kinds of salt crystals to use are those that are in their natural state. But if this is hard to source use whatever you can access for now. Pink, black, sea salt are all varieties of salt that are highly recommended. You can place salt in small bowls placed around the room in the 4 corners or line it up inside and outside doors and leave for at least 24 hours before clearing it up. You can also sprinkle it under your bed, anywhere we you feel that the energy vibration is lacking and leave it there for at least 24-48 hours before either replacing and replenishing with fresh new bowl or none at all if the energy feels fine.

The post first appeared on Yoga Magazine.

A: Some of the known and researched studies about the powers of a regular meditation practice include:

• Reduces stress and anxiety.
• Improves confidence, stamina and builds up the immune system.
• Helps improve brain power including memory.
• Improves creativity and concentration skills.
• Helps to manage many ailments including fear based emotional states such as depression and addictions.

The post first appeared on Yoga Magazine.

A: Positive affirmations are a good way to strengthen chakras (energy centres). There are different ways to practise them . I suggest for this purpose combine positive affirmations with pranayama (breath exercises).

On inhale repeat in the mind, “I hold no fear when I speak” and concentrate on the throat chakra. Exhale and repeat the affirmation out aloud before inhalation. You can repeat this for at least 4 to 10 days.

Other suitable affirmations to work with the throat chakra for any time of the day include:

“I speak confidently and with poise.” “I have a beautiful voice.”

Repeat these affirmations with intention and love at least 5 to 10 times, as and when required, to instil strength and power into your communication skills. Creating and repeating short statements that are designed to have an impact in the subconscious mind culminate in positive visualisations.

Positive visualisations are when you create and imagine pictures in the mind. So, for instance if you want to be successful you will create such images in the mind by seeing yourself as such. In the picture you will focus with great attention to detail, such as what you are wearing, feeling and expressing.

When you imagine something, it’s almost as it is real in the body. The body takes its cues from the mind and acts accordingly both consciously and subconsciously. So you combine the affirmation by visualising yourself confident, healthy and happy.

The post first appeared on Yoga Magazine.

A: In the realm of yoga, the spectrum of exercises is vast and diverse. Some of these techniques remain concealed, known only to advanced Gurus and revealed to practitioners who have attained a higher state or self-realisation. Such revelations may manifest after years of dedicated practice or through a sudden awakening initiated by a mentor.

Nonetheless, there exist wellestablished classical practices that most serious yoga students and instructors are familiar with. Yoga is both a Science for inner exploration and an avenue for harmonising with the outer world. Different classical yoga styles address these facets. For example, Karma Yoga, emphasising selfless service, and Yoga, centred on self-awareness and self-dissolution, are just a couple of these paths.

In a typical yoga class, the fusion of techniques is not unusual. For instance, traditional body postures (asanas) can be enriched when intertwined with breath exercises (pranayama). Common yoga techniques include:

1. Asanas (Body Postures)
2. Pranayama (Breathing Techniques)
3. Meditation
4. Concentration and Awareness Practices
5. Mudras (Sacred Hand Gestures)
6. Mantras (Sacred Sound)
7. Yantras and Mandalas (Pictorial representations of mantras and energy, often involving geometrical designs).

While not traditionally labeled as techniques, these aids to meditation become companions that foster shifts in one’s state of awareness through dedicated practice.

The post first appeared on Yoga Magazine.