June 2019 ~ YUP Training Solutions..

Taken from For a stress-free life (Part 3) Tip NO : 78.

Merudandasana is an intermediate seated asana that requires balance and flexibility Ardha merudandasana.
Lie down straight on the mattress with your legs close to each other. Keep the hands straight by the sides of your body, the palms facing down.
Now inhale and lift one leg 45 degrees up. Focus all power on the leg. Keep the leg straight without any bend on the knees. While doing this the other leg should remain still and straight. Hold the toes pointing forward. Remain in this position for 1 minute and with exhalation lower the leg slowly. Do not put down the leg; place it gently on the mattress. Now repeat with the other leg. Do it 10 times with each leg. Poorna Merudandasana.Here, take in breath and lift both legs up 45 degrees. If lifting is found difficult, give a small downward pressure on either hand which will ease lifting of both legs. Give full power on both legs as said earlier. Hold for 1 min, exhale and lower your legs. Repeat 10 times

Poorna Merudandasana.

Here, take in breath and lift both legs up 45 degrees. If lifting is found difficult, give a small downward pressure on either hand which will ease lifting of both legs. Give full power on both legs as said earlier. Hold for 1 min, exhale and lower your legs. Repeat 10 times .

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June 1 - Tip NO : 91

If not now, when can we live?

Live for today. Because future always put us in confusion and past sometimes disheartens us.
Today was once the future, from which we expected so much in the past.
Doing our best at this point of time place us in the best position for the next moment.
So don't die before we are born. Begin at once to live.

June 2- Tip NO : 92

Read Yoga of Wisdom - 1 from here ( tip No : 90)

Yoga of wisdom - 2 : Growth & development

Growth is inevitable, but development is optional.
We all want to develop. All of us are in favor of progress, it is the change that we don't like. So we resist changes. At last when we change what make us change is not the motivation of light but the feeling of heat.
Small changes can bring about big differences in our lives
When we stop changing, we stop growing too.

June 3- Tip NO : 93

Yoga of wisdom - 3 : Living at present

Many of us spend too much time thinking of what is coming in the future. But we do not realize that a little of it arrives every single day. They add up to make our future. To see that we only need to connect the dots.
Tomorrow, life is too late, live today. At this moment. Now is all we have to make ourselves future ready. Well prepared for both the opportunities and obstacles of tomorrow.
Yoga is all about living at present, at this moment

June 4- Tip NO : 94

Yoga of wisdom - 4 : Don't repeat the same mistakes again

Why do we do this?

When we do something our brain creates a memory pathway.
We don't want to repeat the same mistakes, right? That's why we say, we should learn from our mistakes. But remember, here we do not learn purposefully.
The neural pathways created while doing something, right or wrong, builds our habits. That is because we slip by default back into the existing neural memory pathways. Our brain learns from making mistakes, yes, they learn how to make them.
How not to repeat the same mistake again?
Let's stop trying to learn from past mistakes by remembering them. That will encourage us to get guided by the previous pathway.
Instead think about what we want to achieve and view it from a fresh angle. You will not repeat the same mistake again.

June 5- Tip NO : 95

Yoga of wisdom - 5 : Do you want to reduce your weight?

Do you want to reduce your weight? ... reduce your stress
Stress can make you put on weight.
If stress can do that then relaxation should take it off too, right? yes,This is how it will ...
Common reasons of psychological stress responses are anxiety, anger, judgement, negative attitude and negative self talk.
When you are stressed you produce more cortisol and insulin which induce the weight storage mechanism of your body, storing carbohydrate and fat, instead of building muscles.
It reduces calorie burning capacity. No matter how best weight loss diet in the world you follow, you will get the opposite result.
Moreover if you adopt stressful weight loss strategies like impossible to follow diet, overly intense exercise, tasteless food and extremely low calorie meal plans; all of these can create stress chemistry that ensures the weight to stay put.
So smile and breathe more deeply you enter the relaxation zone, boosting your metabolism to burn more calories resulting weightloss.

So relax and loos weight .

June 6- Tip NO : 96

Yoga of wisdom - 6 : Overweight and emotional overeating

It is a myth that overweight of people suffering from uncontrolled stress is a result of lack of 'willpower' to control their habit of emotional overeating.
The problem is not lack of willpower. One should feel enjoyment of taste and satisfaction of hunger in her/his brain to stop eating.
But when they are stressed their feedback mechanism is not working. When they actually eat more they are not getting the feeling of having eaten enough.
Simply saying they are not fully present to the the food and aware of its taste. Brain literally thinks, it didn't eat or didn't eat enough. It asks for more and they give in.
If one can practice mindful eating, being present to the food; enjoying its taste and nourishment the body is getting, he/she will stop overeating and the body weight will come down.

Practice mindful eating, not stomachfull eating .

June 7- Tip NO : 97

Yoga of wisdom - 7 : Eat slow - The mindful way

Drink your food and chew your water .
The food we eat shapes our body than the workouts we do in the gym.
Eating fast is one of the indicators of stress and unfortunately eating fast itself is a stressor for our body.
Our body is not wired for hi speed eating. Our mechanism is made for eating slowly and sensuously, chewing thoroughly every bit of the food we eat.
When stress increases it lowers calorie burning, proper digestion and nutrient assimilation giving our system a wrong information of more need, more hunger. So we eat more.
Though it is a big challenge for fast eaters to slow down, practice of mindful eating can help them reduce their intake and balance the digestion and assimilation.
We should feel nourished by the food we eat .

Remember slow and steady has got a better chance.

June 8- Tip NO : 98

Yoga of wisdom - 8 : Happiness

Our most important digestive enzyme is "Happiness"
Classic fight of flight response is the only thing we can expect when we experience stress. That's why people report heartburn, gas and digestive upset when they are under stress.
Digestion is the last thing our body will attend to, when our engines are in flight or flight mode. That's the way our body safety system have evolved over millions of years.
Our digestive system shuts down when stress response system is activated. All our body's energy is focused on to survival from the threat.
So if we don't eat happily and in a relaxed mood our digestion and assimilation will not happen properly. Ultimately it will result in over eating, symptoms of indigestion, malnutrition and ill health

Happy mindful food habits can convert illness to wellness.

June 9- Tip NO : 99

Yoga of wisdom - 9 : Eating Habits

Let's make our next meal enjoyable and relaxing

A few tips to develop happy eating habits.

It looks like some people dare to eat even while they sleep. Eat only when you eat !
When you get ready to eat, keep your mobile phone away, switch off your laptop, PC and other gadgets.
If possible sit on on the floor, cross legged and eat your food
Forget large quantity but focus on good quality of food you eat
Don't chew three times and swallow. Thoroughly chew and enjoy your food. Practice chewing until your jaw is tired. Make it natural for you.
Don't drink large amount of water (especially cold water) along with your meals
Avoid stressful conversations while you eat
Relax for a few minutes after your meals.
Avoid junk, packed food and carbonated drinks alcohol and other intoxicants
Eat for your whole body, not for your tongue alone !

These suggestions looks so simple that you may feel it's so difficult to practice.
Please follow one step at a time.
Being aware alone will help you to progress.

Life is short, enjoy the ride .

June 10- Tip NO : 100

Yoga of wisdom 10 - Take back our health

It's high time that we take back our health
It all starts with our food.
Even those people who are the most health conscious among us have a very difficult time figuring out what to eat in order to keep themselves fit, lose weight, and improve their health. When it comes to diet, there's so much changing and conflicting information that it's impossible to know where to look for correct advice.
Most important is the use of common sense in eating. We must balance between what we want to become and what we eat & what we do and how much we eat .

Be aware..

Purpose of eating food is to be alive but purpose of being alive is not eating food.

June 11- Tip NO : 101

Yoga of wisdom 11 - Relax and be smart .

Do you want to become smart? Simply relax

Do you remember when you were a kid, when you had studied a poem; at home you could recite it but at school when you were told to recite it in front of the class your heart cheated you and lost it rhythm. And your head went blank. It didn't get any better when you became adult.
So it is clear that your brain works better when you are relaxed than when you are stressed. Stress degenerates your gray matter and accelerate your brain aging.
So relaxation is as important as nutrition and exercise.

June 12- Tip NO : 102

Yoga of wisdom 12 - Simple is powerful

How to live at present?

By being simple' is the answer to that.
The main reason for everyone to get stressed is that they fail to live at present.
Majority of our worries are about our future or past. We cannot be worried about this moment as usually we will have a solution for the problem at hand. Worrying factor is to find solution for tomorrow's or yesterday's problem.
When we worry about problems of future or past we are complicating our life.
We should learn from small children. Their world is very simple. They live at present and enjoy each moment.
Be aware of what you think and do now.

June 13- Tip NO : 103

Yoga of wisdom 13 - Why advises and tips do not work?

Most of us position ourselves to resist, not to receive.
How we see things outside of us purely depends on how things are on the inside of us. If we are not ready to sacrifice our little pleasures we will not be able to achieve greater things in our life. We are not supposed to pray for rain if we are going to complain about our dress getting wet.
Fine tuning ourselves to receive is far more important.
We will not see the sunrise if we keep looking to the west.
It's all about our choice.

June 14- Tip NO : 104

Yoga of wisdom 14 - We will never see any future in the past .

Most of the things we regret about the past was done by us in the best way possible.
Past will never change. So no use worrying about that.
Furthermore most of the things we worry about our future are those things which probably will never happen or those which will not matter.
Our life always move forward, never backward. Looking back strains our neck muscles and we may go and hit somewhere too.
The phrase good old days seems to have gone deep in to our blood. Now let's try to change it to good new days.
We are more likely to make mistakes when we act only on past experiences.

June 15- Tip NO : 105

Yoga of wisdom 15 - Prayer

The most powerful energy that we can generate ourselves is prayer energy.
Whatever is worth worrying about is definitely worth praying about too...

June 16- Tip NO : 106

Yoga of wisdom 16 - Prayer - A dialogue with God

Prayer is not a monologue but a dialogue - Andrew Murray
Most of the people doesn't know what prayer is. They do not pray, but only beg. When we pray we should be ready and willing to take action, otherwise it will remain a mere wish.
Challenges in life are the answers to our prayers and strength to overcome those challenges are the blessings we get.
Prayer doesn't change our circumstances, but it change us.

June 17- Tip NO : 107

Yoga of wisdom 17 - Prayer is personal and experiential

It's more than what we pray, what we intend to pray is important. So sometimes silence also can be a prayer.
When we are helpless in life, the only thing we can do is PUSH & PULL, Pray Until Something Happens and Perform Until Life Lasts.
As human if we could take one step towards god we can't imagine how many more steps he will take towards us!

June 18- Tip NO : 108

Yoga of wisdom 18 - Praying benefits us at the level of action, thought and attitude .

Every time when we pray our attitude to change is altered.
When we pray, focus faithfully towards God, instead of worrying about the problems.
When we pray for victory, God will give us a strategy.

June 19- Tip NO : 109

Yoga of wisdom 19 - Energies can influence each other .

Prayer is energy.
Mind also is energy.
Mind is a bundle of thought energy that is influenced by our sense organs
So our perception mattes.

June 20- Tip NO : 110

Yoga of wisdom - 20 : Why do we think and act like that?

Conscious mind is controlled by our brain, the reason for reasoning.
The brain of our mind is our subconscious. It accept the conclusions of our conscious mind without any argument.
There our thoughts becomes our experience.
We are led by our experience .

June 21- Tip NO : 111

Yoga of wisdom 21 - Yoga ensure enrichment through experience
Happy International Yoga Day

Life is full of adversities and challenges.
Yoga help us to enrich our mind through proper awareness to overcome adversity.
This is by helping us to focus our energies and build ourselves back up to create our personal success pattern.
This yoga day let us reinforce our faith in yogic lifestyle to empower and rebuild ourselves.
Practice moderationism in everything.

June 22- Tip NO : 112

Yoga of wisdom 22 - We do not learn from experience

John Dewey — 'We do not learn from experience... we learn from reflecting on experience.'
What all experiences have in common is that they shape who we are.
Most experiences provide an opportunity for self development. But experiences are different for each other and may strengthen us, frighten us, weaken us or make us self-doubt.
We need to reflect on these experiences. Ask questions like why, what and how.
Without reflection experience does not always result in learning.

June 23- Tip NO : 113

Yoga of wisdom 23 - Life is nothing but a series of experiences.

If we forget to learn from what happens in our lives and others lives; we will repeat our past.
Our current possession which help us not to repeat the past in the future is our lessons from the experiences.

June 24 - Tip NO : 114

Yoga of wisdom 24 - Common sense and experience
If we have to understand and learn your experience correctly, we have to connect with others and their experiences as well.
What we call common sense is mostly, nothing but wisely evaluated and studied common experience .

June 25 - Tip NO : 115 , Posture NO : 13

Yoga of wisdom 25 - Pranasana - 1

How to do it

Sit on the floor with both legs stretched out.
Fold your right leg and place the toe under the left arm or on the left hip.
Let the right knee touch the ground.
Bend the other knee keeping the foot flat on the mat.
Take the left arm through the bend left knee and catch hold of the toes from the right side of the left foot on the mat.
Place the fingers under the sole.
Keep the right palm on your right knee.
Maintain the pose. Close the eyes and practice Kumbhaka

Repeat with the other leg.

June 26 - Tip NO : 116

Yoga of wisdom 26 - Pranasana : 2

Those who achieved asana vijayam in this asana can use it as a dhyanasana .
This pose regulates the breath, tone the heart muscles and makes the circulatory system strong.
As it rejuvenate the pranic energy system in the body by influencing the circulatory and respiratory system in us this posture is called Pranasana.

June 27 - Tip NO : 117

Yoga of wisdom 27 - Pranasana : 3

Benefits

Help control and cure heart ailments .
Make the nerves and muscles of the knee, calves and legs strong .
Regulates the breath, energise and strengthen the lungs .
Help to regulate the flow of prana in the body.

June 28 - Tip NO : 118

Yoga of wisdom 28 - Pranasana : 4

Precautions and Conta-Indications
Those who have hip pain and knee joint injury should avoid doing this pose
People with uncontrolled back pain and spinal problem should not practice it intensively.

June 29 - Tip NO : 119

Yoga of wisdom 29 - Stress burster breathing technique - 1

While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed.
Sit in a comfortable dhyanasana
Close your eyes .
Take a few complete, deep breaths.
Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.
Breathe out. While you're doing it, imagine that the air leaves with your stress and tension.
Now use a word or phrase with your breath. For example, as you breathe in, say in your mind, "I breathe in peace and calm."
As you breathe out, say in your mind, "I breathe out stress and tension."

Continue for 10 to 20 minutes.

June 30 - Tip NO : 120

Yoga of wisdom 30 - Stress burster breathing technique - 2

Scientific evidence for benefits of mindfulness practices.
Senior investigator Ian Robertson, the co-director of the Global Brain Health Institute at Trinity, explains, "Yogis and Buddhist practitioners have long considered the breath an especially suitable object for meditation."

"It is believed that by observing the breath, and regulating it in precise ways — a practice known as pranayama — changes in arousal, attention, and emotional control that can be of great benefit to the practitioner are realized."

"Our research finds that there is evidence to support the view that there is a strong connection between breath-centered practices and a steadiness of mind," he continues.

From July 1st (Tip NO : 121) onwards , Click here

YUP Training Solutions..

Rajesh Panicker

Rajesh Panicker

YUP Training Solutions

Rajesh Panicker

Rajesh Panicker

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For a stress-free life (Part 4)

WHAT GOOD IS WEALTH WITHOUT HEALTH ...

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