Yoga transforms us all and allows us to open ourselves to what the world offers. It shows us how to unite all our life forces and enables us to welcome every experience positively.

Yoga manifests as four primary paths:
1. Karma Yoga
2. Bhakti Yoga
3. Raja Yoga
4. Jnana Yoga

Once you understand the real essence of yoga, you attain harmony with nature, bringing you to a ‘flow state’. You are now ready to accept what you receive as you are at peace with yourself and the world.

3 methods to attain the ‘flow state’:

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Sankhya, Nyaya, Vaisheshika, Mimansa, Vedanta, and Yoga are among the six schools of Hindu philosophy. The three Pramanas (means of knowledge) that Yoga, like the Sakhya school, is based on are: Pratyaka (perception), Anumana (inference), and Sabda (word/testimony of reputable sources). 

The Rig Veda and the Upanishads both reference yoga practice, while Patanjali’s Yogasutra is regarded as the primary source of traditional yoga philosophy.

Yoga in modern times has come to be associated with breathing exercises or stretching, but it is a lot more than that. It is a way of attaining knowledge – metaphysical knowledge beyond human sensory perception. Yoga or meditation is a part of the Alaukika (extraordinary) mode of attaining knowledge. The extraordinary knowledge that the human mind seeks cannot be attained through our ordinary sensory cognition but can only be perceived through awakening our inner self through yoga. 

The aim of Yoga is spiritual emancipation. Yoga hypothesizes that when the spirit (Purusha) is released from the shackles of matter (Prakriti), which are the results of ignorance and illusion, spiritual emancipation (moksha) is attained. Yoga creates a bond between the Pramata (the knower) and Pramati (the knowledge gained).

So, Yoga is much more than a mere form of exercise. It is one of India’s foremost soft powers that has impacted the lifestyle of people across the world and led the charge of India’s cultural percolation. India has orchestrated the world’s physical and, most importantly, spiritual well-being through Yoga.

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Yoya pic courtesy, By Andbe96 – Own work, CC BY-SA 3.0, via Wikimedia Commons

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There was an event for the celebration of The International Yoga Day that took place today in Chisa Yoga Centre in Hatyai, Thailand. It was held in association with the Indian Embassy in Bangkok to mark significance of ‘Yoga for Humanity’.

Indian embassy in Thailand celebrated 8th International Yoga Day to promote a healthy lifestyle on June 19. This year’s celebration took place on Sunday, so participants from around the city can attend.

The eighth edition of the “International Day of Yoga” celebration was organized at Srinakharinwirot University Ground from 6.30 am onwards. Hundreds of people participated in yoga exercises organized to mark the day.

The event is widely supported by Thailand’s government, United Nations agencies, Indian community associations, Thai business leaders, and yoga centers in Thailand. Observing Yoga Day is important for spreading awareness about mental and physical wellness. Meditation and peace of mind are crucial for a stress-free life, so the annual International Day of Yoga aims to inculcate meditation habits among people.

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In celebration of 75 years of Independence, the Ministry of Ayush in cooperation with the National Yogasana Sports Federation and ICCR launches the 75 crores Surya Namaskar project – a 21-day celebration of good health and unity.

The project encourages everyone across the globe to perform a series of Surya Namaskars beginning on January 1, 2022, and culminating on February 7, 2022. All are welcome to register through the website and receive their Certificate of Participation upon completing the program. Surya Namaskar or also known as Sun Salutations – a series of 12 yoga poses that is best performed early in the morning to encourage a healthy body and a calm mind.

Yoga

Yoga has recently gained a huge international following in the past decade as more enthusiasts learn and teach yoga across the world. The practice has existed for thousands of years combining poses, breathing exercises, and meditation. Many have discovered its physical and mental benefits and how anyone could learn and practice these exercises.

Surya Namaskar

Never tried yoga before? Let’s get you started with a step-by-step guide into the poses for performing Surya Namaskar or Sun Salutations.

1. Pranamasana or the prayer pose. Stand up straight with your feet firmly on the floor. Balance your weight evenly with your elbows hanging at your sides with your palms facing forward. Breath steadily and calmly focusing on finding your center.

2. Hasta Uttanasana or the upward salute. Begin with inhaling deeply as you look upward. Followed by slowly raising your arms above your head as you keep your palms together. Enter a slight backbend by moving your hips forward.

3. Hasta Padasana or the standing forward bend. As you exhale and keep your legs and back straight, try to bring your chest closer to your thighs with the crown of your head aimed at the floor. Try to line your fingertips with your toes.

4. Ashwa Sanchalanasana or the lunge pose. First, Inhale as you bring your right knee towards your chest, and second, stretch your left leg backward. Try to balance your body as you raise your head forward.

5. Adho Mukha Svanasana or the downward-facing dog pose. Step one is to plant your palms firmly on the ground. Second, create an inverted “v” by pushing your hips backward as your palms and feet remain on the ground.

6. Chaturanga Dandasana or the plank pose. Exhale and keep your body parallel to the ground by extending your right leg next to your left leg. As your palms stay firmly on the ground, balance your body as you try to form a straight line and try to breathe steadily.

7. Ashtanga Namaskar or the eight-limbed pose. Exhale and bring your knees to the floor as your raise your hips slightly from the ground. Keep your chin rested on the floor. Breathe and hold the position keeping your chin, palms, chest, knees, and feet touching the floor.

8. Bhujangasana or the cobra pose. Slide forward and as your legs and abdomen rest on the ground, use your palms to slowly push your upper body upward. It resembles a cobra raising its hood.

Towards the end, work your way backward by returning first to Adho Mukha Svanasana, the second is to take the Ashwa Sanchalanasana pose. The third is to use the Hasta Padasana. Lastly is to proceed to Hasta Uttanasana. You should now be back to the original prayer position. Successfully practice and complete these steps to help strengthen your body and mind.

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It is safe for diabetics to eat peanuts, for it contains sufficient amount of magnesium, which helps in lowering blood sugar levels. One study found that magnesium controls blood sugar levels.

Peanut intake also increases digestive power. If you eat peanuts on a regular basis, then it maintains your health and helps to digest food. But keep in mind that consuming peanuts in large quantities can also be harmful. So eat peanuts in limited quantities.

Meanwhile, Yoga has also been found to cure diabetes.  Dhanurasana, Bhujangasana, Ardh-Matsyendrasana are the asanas recommended for diabetics for curing diabetes.

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Brahma Muhurta can be defined as a passage of time, which occurs early in the morning, depending on the sunrise. Brahma Muhurta is a total time interval of 96 minutes, and one muhurta lasts for 48 minutes. So, a total of 96 minutes would mean two muhurtas before sunrise.

Let us assume that the sun rise is clocked at 6 am in the morning. Therefore, the first muhurta would start at 4.24 Am and would finish it 5,12 am. Then the second muhurta would last till 6 Am where one would start seeing the sunrise, signaling the end of the Muhurta. As per Hinduism, the Bramha muhurta is the ideal time to engage in Yoga exercises, or in religious worship. This would also include continues meditation, which will have a much greater effect than any other ordinary day. This leads us to question on what is the specialty of this time interval and its effects, which are explained in the passage found below.

Specialty, effects & Health Benefits of exercising at Brahma Muhurta Time

1. Waking up early at time of Bramha Muhurtha:

The religious minded Hindus have always believed that the Brahma Muhurta time, is when the mind is kept fresh, and would absorb fresh knowledge and perceive it too. Therefore, a walking exercise, which starts in the first muhurta ends only after 96 minutes at the rise of the Sun. The theory is further propounded by the Ayurvedic experts, that the walking undertaken during this period, chanting or murmuring the lord’s name has manifold health benefits, in comparison with the normal days walk given the same time interval. the result of all these, is that the person who follows this routine is blessed eternally with sound health.

2. The ‘ME’ time:

It is no strange news, that people have to go about their pursuits in life, every day, which may result in others being benefitted more. Therefore, the choice becomes none at that point of the day. But, the Bhrama muharta time, is where they can chase their own pursuits towards the strengthening of their religious beliefs and optimizing their exercise routine, which result in wonderful benefits to their mind, body & soul. Therefore, one needs to create the special time and the Brahma Muhurta time is heralded as the best.

3. The ‘Oxygen “factor:

All of us know, that oxygen is there in the atmosphere. But this oxygen tends to get contaminated as the day progresses with all kinds of carbon emission fro motor vehicles, toxic air from factories. The Brahma Muhurta time is best time for inhaling oxygen, which is purest in its form. This is called nascent oxygen or in other words. it mixes easily with the blood, and thus could be called “Oxy Hemoglobin”. Therefore, this is the best result one could hope for, when exercising at the Brahma Muhurta time, which would lead to multiple health benefits, which are briefly described below.

• Relief to cramps, pain etc.:

Yoga or walking stretches’ every muscle and nerves in your body. Doing it through Brahma muhurta time, would have more benefits, thanks to the pure oxygen factor and there would be fast relief to cramps, body pain etc.

• Boost in Energy levels:

Since the blood circulation is on a high, exercising during the Brahma Muhurta time ,the chances are that the adrenalin gets pumped better, which would lead to energy levels never experienced before.

• Best for developing an immune system:

An Immune system, is through which all the radical bacteria can be kept at bay. With good blood circulation, immunity is at its high. This would lead to a non-disease life.

• Minerals & Vitamins: There are many vitamins and minerals the human body needs to stay healthy. With clean blood circulating, vitamin and mineral oriented food gets easily absorbed in the mainstream, contributing to good health and increased power to exercise.
• The Ph factor: The ideal PH should be 7.4. This is what separates us between becoming alkaline or acidic. Early morning exercises, purifies the blood, and the acidity is removed to a large extent.
•  

Ideal Yoga exercises to be done during Bramha Muhurtha time:

During the Brahma Muhurta time, there are high levels of energy present in the atmosphere. This is called ‘Prana” in Sanskrit, and there a few yoga exercises that can be done during the 96 minutes of the Brahma Muhurta time, which would have a splendid effect on one. They are:

• Surya Namaskar: A Yoga exercise to welcome the sun, and worship the sun god. The movements start out easy, but would get slightly complicated during the 4-minute asana or ritual. The whole body is stretched to the maximum, with the loosening of muscles being felt. Doing it twice in a single muhurta is ideal.
• Nadi Shodan Pranayama: This yoga asana purifies the energy channels. It has everything to do with breathing and the alternate way of breathing too. It does away with the heat created inside the system, and helps retain the normal temperature. Since the air is clean during muhurta time, it becomes an invaluable exercise.
• There are other asanas too, which can remove the fat, gives you a certain lightness and strengthens your digestive system.

Swimming:

Swimming is an ideal exercise and the best, as it calls for all exertions of the body. A swim during the second muhurta is ideal .

Who should not practice exercising during Brahma Muhurta time:

• Women who are pregnant.
• very young children.
• old people, who are not used to the timings of this auspice’s hour.
• People who are mentally sick or physically handicapped.
• People who know the previous meal is yet to be digested, and are still feeling full in the stomach.

Even though it is a religious belief, the facts are undisputable. The body and mind are enhanced in the process, and the power of concentration is also found to increase. Ideally, a healthy person, who has followed the rituals in his yester years of the Muhurta , should practice this.

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Read also the yoga exercises to do to cure or prevent Thyroid disorder, Yoga postures (asanas) to cure diabetes. If you are visiting India and are a Yoga fan, don’t miss to check out these best yoga hubs in India.

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Cultural Importance

The Sun is considered as the source of life on Earth and so paying respect to the Sun is an important ritual in many cultures around the world. Surya Namaskar is named as such because while we perform the Yoga postures of this exercise, we also worship Surya, the Sun God. Hence, this exercise is generally done in the morning, although it can also be done at sunset. If you do this late in the evening, you will be doing Chandra Namaskar (Moon Salutation) instead of Surya Namaskar. Chandra Namaskar requires one additional posture.

The Basics of Surya Namaskar

Surya Namaskar is a cyclical exercise that consists of multiple Yoga postures that help stretch and strengthen our limbs, muscles and spine. Depending on how this exercise cycle is counted, Surya Namaskars may have 10 or 12 postures. In most cases, 1 Surya Namaskar comprises 12 postures (12 asanas) out of which 4 postures are performed twice in one cycle. Surya Namaskar is said to be a complete workout that is beneficial to the various organs and systems of the body. Many people also use it as a warm-up exercise.

Effects of Surya Namaskar on your body

Surya Namaskar gives your entire body a good stretch- something the body really needs in our busy yet sedentary lifestyle. The postures of the Surya Namaskar work on the arms, legs, back, heart, liver, stomach and intestines. If done at a slow pace, every Sun Salutation helps strengthen your core muscles. At a fast pace, Surya Namaskar is a great cardio workout for your heart and can help burn fat as well.

The physical postures in Surya Namaskar require appropriate breathing techniques to go with each asana. The inhalation-exhalation process along with the correct asana, activates all the 5 Chakras of the body, improves blood circulation, respiration, stamina, focus and alertness. It also lowers anxiety levels by regulating the functioning of the thyroid gland, keeps your skin looking healthy, improves memory and delays signs of ageing.

Unlike many other forms of exercise, Surya Namaskar is all about quality over quantity. Of course, doing a higher number of Sun Salutations is beneficial to the body, but it is important that each Surya Namaskar is done right and not in a hurry to reach a target number. This can cause injury, breathlessness, sudden cramp in limbs or pain in internal organs.

Number of Surya Namaskars to be done

A single cycle of Surya Namaskar can help you burn 13-15 calories. This number may seem small at a glance, but doing a greater number of Sun Salutations each day, will ensure that your metabolism functions better. You will eventually burn more calories and increase muscle strength, flexibility and balance. You can choose to do as many sets per day as you feel comfortable. Beginners can start with just 5 Surya Namaskars while experienced Yogis are known to perform more than 100 Sun Salutations each day. If you follow a regular exercise routine and are sufficiently active, 12 Surya Namaskars each day an ideal number. Holding every posture for 15-30 seconds is supremely beneficial for the body.

Most people today begin and end Surya Namaskars just like any other form of exercise, but the Sun Salutations generally begin with a small prayer to the Sun by chanting of mantras with each posture.

Precautions

If you are healthy, not extremely over-weight, have no major health complaints, illnesses or pain, Surya Namaskar is a risk-free, ideal workout routine for you. But it is best to perform any exercise under expert supervision. If you wish to begin a Surya Namaskar routine, but have some health concerns or temporary problems, you must consult a doctor before you begin. Senior citizens, pregnant women, patients with high blood pressure or those suffering from back problems should refrain from doing this exercise routine.

A wholesome workout

Surya Namaskar is said to be a Sarvaanga Sundar exercise (complete body, beautiful/healthy workout) as it connects the mind and body, brings harmony to all the systems of the body and leaves you feeling energized, strong and positive. Make Sun Salutations a part of your daily exercise regime and notice a positive difference in your mood, appearance, strength and emotions.

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“I noticed irregular periods for the past three months and decided to check with a gynaecologist. I assured myself that nothing would be wrong as it was just the stress and hectic lifestyle. Upon meeting my gynaecologist, she asked me a few questions and asked me to do a few tests. I took the tests right away and was awaiting the results. Once again, I reassured myself that everything would be normal as this is a common problem among women in their early thirties. After the test results came, my doctor called me and asked me to meet her. She told me that I am having thyroid disorder and that is the root cause of all the hormonal and mental changes taking place in my body. I was speechless. I was in utter dismay as I always thought and was proud of myself that I am the healthiest person in my life. Little did I know that it was the exact opposite of what I thought. Further the doctor explained to me that thyroid can take a toll on many parts of the including heart, throat and other organs. I slowly began to pick up the courage to ask her what’s the solution for this. She plainly answered that there is no specific treatment and that the real solution is to make a change in my current lifestyle. She asked me to attend yoga, wellness and meditation sessions. It was then I decided to try yoga and realized what its profound impact it had on my mental as well as physical health” – Priyanka, a patient of hypothyroidism since 2010.

Types and Symptoms of Thyroid Disorders:

Thyroid disorders have become common in India especially among teenagers and young women. There are two types of thyroid disorders:

1. Hypothyroidism– underactive thyroid
2. Hyperthyroidism– overactive thyroid

The symptoms of hypothyroidism are:

• Lethargy
• Fatigue
• Constipation

The symptoms of hyperthyroidism are:

• Sudden change in appetite
• Inability to fall asleep at night
• Highly anxious and nervous

Yoga to the Rescue:

The best solution to overcome any type of thyroid disorder is not only taking medication but also including yoga in your day to day activities. Yoga not only keeps you fit and healthy but also improves your mental balance and increases you focus. You can notice a gradual increase in your health when you start doing yoga.

Yoga Asanas:

Some of the beneficial yoga poses for hypothyroidism are:

Surya Namaskar

Cobra pose (Bhujangasan)

Sarvangasan (shoulder stand pose)

Sethubandhasan (Bridge pose)

Dhanurasan (Bow pose)

Halasan (Plough pose)

Matsyasan (Fish pose)

Some of the pranayamas that help in dealing with hypothyroidism are Ujjayi and Kapala Bathi techniques which are proven to be effective.

Some of the beneficial yoga poses for hyperthyroidism are:

Child pose (Balasan)

Suryanamaskars
Corpse pose (shavasana)

Cat stretch (marjaria asan)

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Rishikesh- The Yoga Capital

Settled in the Himalayan lower regions, Rishikesh is one of the most hallowed urban communities in northern India. Situated in the territory of Uttarakhand, Rishikesh is the center point of sages, yoga professionals and pioneers, who crowd the Ghats and sanctuaries. Lately, it has additionally become a middle purpose of experience sports, offering exercises like wilderness boating, bungee hopping, paddling and others. Searching for harmony and motivation for their music, Rishikesh has been a most loved goal for soul-chasing. Regularly called the yoga capital of the world, the serene forested inclines on the city’s edges are spotted with ashrams yoga foundations and lavish spa resorts. Rishikesh is likewise noted for Ayurveda, and is home to a few organizations offering training in the equivalent. It is likewise known for its yoga schools, some of which are profoundly regarded.

Kumarakom- Backwater Space

Spread along the shores of the pleasant Vembanad Lake, the biggest in Kerala, Kumarakom is noted for its quiet backwaters. Cruising in houseboats along the lake while taking in the awe-inspiring magnificence of the environment and engrossing the neighborhood culture of the curious villas lying on the edges, is a remarkable encounter. Kumarakom is eminent for an eponymous fowl asylum, which is a famous spot to get sightings of endemic and transitory winged animals. Some not-to-be-missed avian breeds one can spot here are wood insects, songbirds, flycatchers, parrots, blue-greens, Siberian cranes, owls, water duck, and waterfowls. An interesting method to visit the haven is on a pontoon that offers a more intensive take a gander at the winged animals rushing around the water body.

Bangalore- Work & Joy City

A city obliging practically all the common luxuries of a metropolitan, a wonderful all year climate and a clamoring shopping and culinary scene, Bengaluru, the capital of Karnataka, is the ideal goal to blend work in with joy. When renowned as a perfect city for senior residents searching for a casual life after retirement, today its mainstreams as the data innovation center of India, drawing youthful technocrats from the nation over. Rich green stops and all-around spread-out nurseries hobnob with craftsmanship exhibitions, bars and eateries, giving the city a special varied vitality. From a languid cantonment territory during the British time to an advanced cosmopolitan, Bengaluru has had an intriguing adventure. Bengaluru is a perfect arrival cushion for customers, who can enjoy both road shopping and top of the line retail purchases. The legacy feature of the city are the Mysore sarees, which are made of premium quality silk and sandalwood ancient rarities, which can be utilized for home stylistic layout. It is a perfect area for sightseers burning of making a trip to the slope stations and waterfront towns in the southern locale of the nation.

Kochi- Paradisiacal Setting

A lively blend of craftsmanship, culture, nourishment, jamborees and celebrations, Kochi, spread along a lovely estuary in Kerala, is an intriguing traveler goal. Built up around Fort Kochi, which is the social nerve of the city. The city remains saturated with its legacy, which is reflected in different Portuguese, Dutch and British posts, royal residences and cottages that are dispersed all through.

Kochi is a mixed blend of assorted societies, where you can test a touch of everything. Head to the thin back streets of Jew Town and watch the city race by you as you gradually begin to look all starry eyed at Jewish culture and load up on uncommon collectibles and lovely handiworks. Unwind at the educated bistros as you dive into valid dishes, while taking a gander at the clamoring market underneath.

Avoided by the unblemished outskirts of Kerala, Kochi appreciates a paradisiacal setting, making it a pleasure for vacationers to investigate. Journey along the quiet Vembanad Lake in Alappuzha or sail into the dusk as you respect the southern edges of the city. You can likewise take a refueling break at the beautiful Willingdon and Vypeen islands, which are connected by scaffolds and ships to the city.

Coimbatore- Nature’s Lap

Perhaps the biggest city of Tamil Nadu, Coimbatore is a significant center for industry, materials, and fabricating, and is likewise the portal to a few other traveler goals in South India. In any case, there is much more to Coimbatore than simply that. From antiquated sanctuaries to tasteful new structures, from amazing mountains to stunning cascades, from a mouth-watering food to charming climate throughout the entire year, Coimbatore has all that you might need to make for an ideal occasion understanding.

There are a few sanctuaries in and around Coimbatore, with a large portion of them being of significant recorded noteworthiness. The multifaceted structural plans of these sanctuaries combined with the strict convictions joined to them will entice you to visit them, and get a decent peep into the extravagant local culture of Coimbatore.

Outdoors and trekking are well known activities in Coimbatore, so in case you’re searching for a rush, remember to look at the most energizing trekking trails that the city brings to the table, for example, the Dhoni Hills, the Vellari Mala, the Perumal Peak, and the Thalaiyar Falls trek.

Coimbatore is home to a huge 112 feet tall statue of Lord Shiva, known as the Adiyogi Shiva Statue. Included in the Guinness Book of World Records, this structural perfect work of art is an exceptionally famous place of interest in Coimbatore and stands as an image of self-change and inward harmony.

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