For a stress-free life (Part 1)

WHAT GOOD IS WEALTH WITHOUT HEALTH ...

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Duration - 3 months ( March 1st to June 1st ) . 

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Read complete tips from here

• March 1 : 

• Let's start today.
• The first Lesson ...... 

• March 2 : 

• ........ is......

• March 3 : Tip NO : 1

• Patience 

• The first lesson to learn in YOGA is patience.
• Just because it takes you longer than others does not mean that you are a failure.Take  your time, be patient, work hard & keep going... You will reach your goal.

• March 4 : Tip NO : 2

• Consistency

• Consistency is the name of the game.
• Remember long term consistency beats short term intensity
• Practice it in every aspects of your life (include physical, mental, emotional, social, financial and spiritual)...

• March 5 : Tip NO : 3

• Sit straight

• Yoga is an art and science of healthy living.
• Gift of yogic way of life is a life with more awareness. 
• It helps you live in the present.
• Try to sit straight comfortably for minimum 5 minutes, close your eyes and observe yourself.
•  Practice it  every day, same time and same place (if possible).

• March 6 : Tip NO : 4

• Sit straight - Focus to improve our awareness .

• Yoga is an art and science of healthy living.
• Try to sit straight comfortably for minimum 5 minutes, close your eyes and observe yourself . But WHY ?
• This practice help us to improve our awareness .
• Gift of yogic way of life is a life with more awareness.
• It helps us to live in the present .
• Most of us spend  majority of our time regretting, worrying, planning  (thinking about the past or the future), We forgot the real life and live our life  in social media.
• Many of the benefits of yoga stem from the ability to unplug and focus on what’s going on in our body and in our life right now. Happiness can only be found here and now .
•  Practice it  every day, same time and same place (if possible).

• March 7 : Tip NO : 5

• Sit straight - Observe yourself to improve Power of visualization.

• Yoga is an art and science of healthy living.
• Try to sit straight comfortably for minimum 5 minutes, close your eyes and observe yourself. 
• When you observe give attention to what is happening inside your body and mind. Use your power of visualization and see the internal organs are functioning properly and effectively. Observe your thought pattern and ensure it is positive . But WHY we do this ?
•  This practice help us to improve our Power of visualization.

• March 8 : Tip NO : 6

• Asanas (Postures) in Yoga 

• Asanas in Yoga are easy steady and comfortable postures, whether sitting, standing, lying, twisted or inverted.
• Practising Yogasanas are very gentle and effective way of stretching and exercising your muscles and joints.
• Whatever postures you do, do it with 100% mindfulness. 
• Try to breathe gently.

• March 9 : Tip NO : 7

• All Yoga asanas are great mind-body energizers.

• Asanas not only builds strength of muscles and joints but also balance the strength with enough flexibility.
• Most of the seated yoga asanas are suitable for beginner level practitioners, as majority of these asanas can easily be adapted to any level of strength and flexibility.
• Seated postures give the yoga performers the time and space to build upon their balance and flexibility. These poses tend to be energetically grounding and focus more on flexibility than strength.

• March 10 , SUNDAY  : Tip NO : 8 ( POSTURE NO : 1)

• Sukhasana (Easy Pose) 

• Come into a seated position with hips on the floor. Criss-Cross the legs at the shins. Place the hands on the knees, fingers together or in chin mudra as shown in the picture. Lengthen the body from the crown of the head to the pelvis. Draw the shoulders back and lift the chest. Relax the face and breathe. Sit comfortably, as long as possible . 
• The sitting yoga postures work greatly on building stamina, toning the abdominal organs, massaging the internal tracts, and relieving backaches .
• Practice it every day .  

Sukhasana

• March 11 : Tip NO : 9

• Breathing exercise

• Sit straight comfortably and take a deep breath in. Now let it out. You can experience the difference in how you feel already. Your breath is a powerful tool to ease stress and make you feel more confident and energetic. Some simple breathing exercises can make a big difference if you make them part of your every day life .
• Before you get started, keep these tips in mind: 
• Choose a place to do your breathing exercise. It could be in your bed, on your living room floor, or in the garden... Where ever you sit, cleanliness and fresh air are important. 
• Don't force it, do it in a relaxed manner. 
• Try to do it at the same time everyday 
• Wear comfortable clothes. 
• Morning hours are best for these practices .
• Many breathing exercises take only a few minutes. When you have more time, you can do these for 10 minutes or more to get even greater benefits .

• March 12 : Tip NO : 10

• Yoga is also an expansion of knowledge.

• Most important knowledge is the knowledge about oneself.
• Keeping a peaceful mind is a priority.Right?
• Observation and study about oneself is an important part of yogic practice.
• Some times we fight with our dear and near ones, and feel rejected and dejected. Most of the time our ego doesn't allow us to see the other persons heart and we insist and hold on to the point which is right to us. We fight for convincing the person on the other side. Both doesn't realize that what's happening mostly is a blame game. Many times both feel that they have won.
• They don't realize that they would've won the fight, but actually lost the other person's heart.
• So, loosing is winning in relationships.
• Keep ego at bay ..
• Prove yourself right, *through what you do*...not what you say.
• Remember peace.

• March 13 : Tip NO : 11

• Simple Deep Breathing (Sukha pranayama)

• Most of us take short, shallow breaths into our chest. It can make us feel anxious and can drain our energy.
• With this technique, you'll learn how to take bigger, deeper breaths, all the way into your belly.
• Get comfortable.
  Sit on the floor / chair with your shoulders, back, head, and neck straight.
• Place one hand on your belly. Place the other hand on your chest.
• Breathe in through your nose. Let your belly fill with air. Breathe out through your nose.
• Relax your tummy muscles and as you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that's on your chest.
• Take three more full, deep breaths. Breathe fully into your belly as it rises and falls with your breath.
• Relax and then repeat all the steps for many number of times.
• To start with, do it for 5 minutes and gradually increase the time .
• Remember peace ..

• March 14 : Tip NO : 12

• Simple Deep Breathing (Sukha pranayama) - Why?

• On a normal day with their busy schedule an average person inhales about 500cc of air. In deep breathing exercise inhaled air volume can be increased to about 5 to 6 times of normal intake... Up to 3 liters... According to the structure and constitution of your body it can vary. The practice of pranayama can increase the lung capacity of the practitioner and also can improve the lung function by achieving desired level of gaseous exchange or ventilation.
• Practice regularly .
• Keep yourself disciplined .
• Remember peace ..

• March 15 : Tip NO : 13

• Just focus on the flow of breath

• Every breathing consist of pooraka, rechaka and kumbhaka ; ie, inhalation exhalation and holding.
• Normally in yoga breathing is done through nose, except in some special pranaayama like seetali , seetkari ' etc. When you are exercising strenuously, mouth breathing can help get oxygen to your muscles faster.
• In general nasal breathing is healthier than mouth breathing for many reasons. Your lungs take oxygen from the air, and absorption of oxygen happens mostly on exhalation. Exhaling through the nose, which is smaller than the mouth, creates greater air pressure and results in a slower exhalation.This allows the lungs more time to extract a greater amount of oxygen
  In the deep breathing practice ( _sukha pranayaama_ ) you can use same time duration for inhalation and exhalation, without holding the air...
• Just focus on the flow of breath..

• March 16 : Tip NO : 14

•  Exercise and Relaxation

• Every day do exercise and relaxation.
• For doing any work successfully we need a healthy body. Exercises of some kind is very important for our body. But yoga exercise in particular can heal our body. Thereafter, restlessness and distraction of the mind will gradually disappear. Our intellect, memory and power of concentration will improve.
• So yogasanaas will prepare our body to experience a calm and peaceful mind.
• As important as the exercise is the *relaxation*
• Practice regularly...
• *Keep yourself disciplined*
• *Remember peace...*

• March 17 , SUNDAY : Tip NO : 15 ( POSTURE NO : 2 )

•  Shanthi Asana (Supine Relaxation pose)

• In this asana the entire body gets relaxed in such a way that even one forgets the body itself. The mind also experiences a rest with awareness. So it is good for both physical and mental relaxation. 
• With regular and long practice, the (relaxation) will be easier,  faster and will  become deeper and deeper. (then you will feel  it is very natural and spontaneous)
• Lie on your back on the ground with hands and feet a little apart. Gently close your eyes. Slightly stretch the body and allow the whole body to relax completely . Become aware of different parts of the body gradually relaxing, starting from toes to head  
• Slowly inhale and let your abdomen relax and bulge Then slowly exhale allowing your abdomen sink inside. 
• Keep your breath awareness  Continue for at least 10 breathing and this can also be extended up to 10 minutes or more as per the need or time availability.

Shanthi Asana

• March 18 : Tip NO : 16

•  Shanthi Asana  (Supine Relaxation pose) : Importance

• In Santhi Asana one of the most powerful tools is relaxed, diaphragmatic breathing.
• Experientially, it takes six to seven minutes of relaxed breathing before you will feel that inner letting-go that often seems to foretell the start of something deeply restful inside.
• For best results, you must learn to watch your breath for longer periods of time.
• During relaxation exercises, however, the mechanics of breathing are not the main focus of attention, but more importantly how it feels to breathe. In and Out.
• The breath cleanses and nourishes you at every point.

• March 19 : Tip NO : 17

•  When you focus on your breath ...

• When you focus on your breath ; instead of only your lungs, your entire body is involved in the process of breathing. When you are totally immersed in this awareness the gates of your mind opens.. without being troubled by the stimulations of your sense organs.
• Normally the space of the mind is filled with a variety of sense impressions, as well as thoughts and emotions arising from your subconscious.... results of past, present or future..
• But now there is much less traffic. With your attention resting on the breath, the space of the mind is filled by the feeling of your breathing.
• Other thoughts travel along the edges of that space, but the main object of attention remains the flow of your breath.
•  At this point in the relaxation, you have gone beyond the breath and are resting in the space of the mind.
• This is ultimate relaxation...
• Focus on your breath...
• Keep your awareness...

• March 20 : Tip NO : 18

•  Importance of Relaxation

• Yogic relaxation is a concentrated form of rest.
• Though it looks so simple, only through repeated practice one can learn it properly.
•  A characteristic of yoga exercises is relaxation. During the performance of an asana, muscles not utilized remain relaxed. After each asana, complete relaxation ( santiasana ) is practiced, and thorough relaxation concludes the series of asanas. During the practice of pranayama and meditation, again muscular relaxation occurs.
• If carried out a sufficient number of times, any practice becomes one's second nature. In the same way practitioner of yoga find relaxation becoming part of daily life.
•  Relaxation is not only for the chosen few. Any person can learn and re-learn it. During the course of education man learns many things which he never uses. Why then should he not learn relaxation; something useful for living?

• March 21 : Tip NO : 19

• Relaxation by santi asana

• Relaxation by santi asana is like any other exercises which we have to learn by doing it repeatedly.
• Everyone of us has the innate ability to relax ourselves; we only have to be taught how to utilize it. 
• Relaxation is both muscular and mental. Due to the close connection between body and mind, muscular, physical relaxation implies that mental relaxation also occurs. Mental relaxation involves liberating the mind to express itself with a more free yet controlled manner.
• Teachings on Santi asana doesn't allow us to sleep while performing it.. Nothing wrong if one sleeps while doing this relaxation 'exercise'. But for better results it is advised to keep our awareness, without falling asleep.

• March 22 : Tip NO : 20

Why it is advised, not to sleep while performing santi asana ?

• Relaxation is measured physically by the degree of muscular tension. When muscle tension decreases, the nerve inputs into the nervous system become less.
•  Information regarding muscle tone reaches the brain unconsciously and through conscious awareness.
  These control processes are going on day and night.
•  Sleep affects the alertness, vigilance and conscious perception. If the practitioner is awake the Input related to muscular tension is brought into the field of perception and one becomes aware of the degree of tension in the muscles.
•  If a person sleeps, muscle tone is still being adjusted by the brain, but awareness of muscle tension is absent because sleep blocks conscious perception.
• So, though the practitioner is in santi asana if he/she sleeps, the conscious control is lost and the muscle can go into tension unconsciously.

• March 23 : Tip NO : 21

• Why relaxation is the best answer to de-stress one self ?

• An organism reacts uniformly to stress leading to a complex 'fright - fight - flight' reaction. The body of a man under stress reacts in a similar fashion. Even though, every day unresolved emotional situations results in stress reaction,; for a man, in most of the social situations, fighting or flying is out of the question.
• That reaction for which the body is prepared never takes place due to social restraint. (It's the result of social conditioning) If these happens only once in a while there will not be any physical or mental damage. However, such situations characterizes the daily life of a modern man. This results in over stress and diseases.
• Some form of anti-stress is urgently needed for him.
  Chemical tension suppressors are not the answer. Drugs, if relied upon regularly, can create harmful side effects and dependence within the user. The physiological changes during relaxation are just the opposite to stress reactions.
• So relaxation appears to be the appropriate answer to this problem.

• March 24 , Sunday - Tip NO : 22 (POSTURE NO : 3)

• Dandasana  (Staff Pose) 

• It is a seated asana It might look very simple, but there's more to Staff Pose than it seems to be.  
• Starting posture is a seated position with the legs extended forward. The palms can be rested on your thighs and then on the floor by the either side of your body. The upper-body should be straight and the back should be completely perpendicular to the ground (as though sitting against a wall). Keep the legs straight and back of your legs close to the ground.
• If your upper body is leaning back, it may be because of tight hamstrings. Try to relax and sit straight.   
• Imagine your spine as the "staff". Close your eyes and observe.. Breath slowly and consciously.  
• Hold the pose for one minute or longer.

Dandasana ( Staff Pose)

• March 25 - Tip NO : 23

• Dandasana  - Few more tips

• You must sit flat on the floor, your weight well balanced between your buttocks. You must move your upper body and hips from side to side once you sit in the pose. This will help you to root yourself firm on the ground.
• When you feel the weight is balanced out, make sure that you are keeping your back straight and stretched upwards.
• Start working this pose from your feet up. Keep your legs close to each other. You must draw the base of the big toes upwards and towards you, and then align your heels, feet, and toes.
  Focus on your ankles. Try to ground your thighs and calves.
• Then, do alignment in the upper body as you reach up to your arms, shoulders, collarbone, and neck.
  Finally, move to align the crown of the head. Remember, the hips, shoulders, and ears must always be in one line perpendicular to the ground.
• Sit for comfortable number of minutes, relax and then repeat.....
• Close your eyes.
• Be calm and breath conscious.

• March 26 - Tip NO : 24

• Benefits Of Dandasana

• Regular practice of this asana helps to improve your posture. It strengthen the muscles of your legs and your back.
• It also helps to stretch the chest and the shoulders.
  The abdomen is stretched and strengthened as well.
• It is known improve the condition of sciatica by stretching and strengthening the hamstring. As this posture helps in expansion of chest cavity it helps to improve your lung capacity.
• This asana helps to focus and calm the mind. When combined with proper breathing, it reduces stress and helps enhance concentration and awareness.

• March 27 - Tip NO : 25

• Why Dandasana is important?

• This asana is a sort of warm-up pose for the advanced yoga poses.
  As it gives a basic structure for all seated asanas this pose is the foundation for all such poses.
• Though this pose look very easy, it is quite an intense, strength-building exercise for the legs, chest, abdomen, and upper back.
• Sometimes "Big things come in small packages". This asana is short and simple, but only time will unfold the amazing things that it will do to your body.

• March 28 - Tip NO : 26

Prana darsana pranayamam (Breath consciousness and Visualisation)

• Sit straight comfortably ,Close your eyes , Feel the air as Prana . 
• While you do deep breathing, use visualization or a picture in your mind and repeat a word or phrase to help you feel more relaxed.Take slow but relaxed and deep breaths.
• Breathe in. As you do that, visualize that the cool air is filled with a sense of peace and calm.
• Try to feel it t spreading throughout your body.
• Breathe out. While you're doing it, imagine that the hot air leaves with all your tensions and stress.
• As you breathe in, repeat in ur mind, "I breathe in peace and relaxation." As you exhale say in your mind, "I breathe out all my stress and tension.
• Continue for 5 to 10 min .

• March 29 - Tip NO : 27

• Awareness is an intrinsic part of Yoga

• Awareness can be translated to mindfulness . Any practice followed by a yogi will be performed with mindfulness.
• While performing yoga practices we should go a lot more than learning how to achieve physical poses.
• While performing yogasanas too, we can go well beyond the physical by learning how to be more mindful and aware of our bodies.
• While learning yoga poses we must understand the concept of proprioception.

                        What is proprioception?

                                   Proprioception refers to the sense of how different parts of the body are positioned and how they work together. It's "body awareness" or "body mindfulness." Most muscles in the body are used so regularly and repeatedly that we stop being aware of using them. This is the first step of being in touch with our own body, improving proprioception.

• This can help practitioners to become more mindful of themselves and their bodies.

• March 30 - Tip NO : 28

• Take charge of you with awareness .

                            But why is awareness important?

• When you live without awareness – it's like you are walking in your dream, you do not know where you are going.
• However, when you act with awareness, you are in control of your mind. Your senses become so clear that they can perceive better, and you can act better.
• Be established in awareness through Yoga.
• Asanas are exercises with awareness, pranayamam is breath control with awareness and dhyanam is mind awareness and beyond. 
• The secret of awareness is to just watch everything that is going on in the body and mind - as a witness. Do not resist, simply observe. 
  Observation is the key. Celebrate life - with Yoga!
• As a witness you are at peace with yourself and everything around you.
• Yoga refines the mind and creates awareness.

• March 31 - Tip NO : 29 (POSTURE NO : 4)

• Vajrasana (Thunderbolt pose)

                              How To Do It?     

• Sit on the floor as in dandasana, legs stretched in front of you. Make sure that your buttocks are resting on the floor. Now fold your legs from the knee outwardly and bring it near to either side of your thighs. Rest the upper side of the stretched feet on the floor on either side of you near the buttocks, as shown in the pic. 

Vajrasana (Thunderbolt Pose)

• Beginners can kneel on the floor and slowly and gently lower your body such that your buttocks are resting on your heels and your thighs are on your calf muscles.
•  Keep hands on your knees, and sit with your head and back straight.
• Close your eyes to focus on your breathing and to calm your mind. Try to sit as long as comfortable & increase the time
• Precautions and contraindications .
• It is best to avoid this asana if you have a spinal / knee problem or have undergone a knee surgery recently.
• Those suffering from any ailments should practice this pose under the guidance of a yoga coach.

• From April 1st (Tip NO : 30) onwards , Click here