stress - Blog Posts - Yoga Vidya International - Yoga, Meditation and Spirituality2024-03-29T11:15:56Zhttps://my.yoga-vidya.org/profiles/blogs/feed/tag/stressYoga for Stress Management - The 5 Tibetan secrets for a long, healthy and vital life.https://my.yoga-vidya.org/profiles/blogs/yoga-for-stress-management-the-5-tibetan-secrets-for-a-long2018-07-24T07:56:24.000Z2018-07-24T07:56:24.000ZBipin Gyanhttps://my.yoga-vidya.org/members/BipinGyan<div><p>Did you know that yoga can really help you in managing stress, tension and anxiety? Recent studies from the University of Cambridge suggest that practising yoga asanas (postures) for 20 minutes per day have stress-releasing effect on both body and mind.</p><p>Especially if you have a demanding job, you might feel stressed out a lot. Stress can lead to negative thoughts and mental and physical disease.</p><p>Today we will share some useful postures, called the 5 Tibetans, to help you manage your stress level and feel more relaxed and happy.</p><p>The 5 Tibetans are postures originate from Hatha yoga, the foundation of all yoga types we know today. with which you will stay healthy, fit and powerful. They aim to harmonize your body and mind. The 5 Tibetan were firstly introduced in the remote monasteries from the Himalayan mountains. The exercises give us more energy and regulate the energy level of our chakras. You can do them in the morning and evening. It will cost you about 20 minutes to do them in a flow. When you do this every day, it will become a ritual. You will surely feel less stressed and more energetic.</p><p>It is advised to perform the exercises with bare feet on the yoga mat. Between the 5 different exercises you can lay down in child pose to normalise your breath. The first Tibetan Purpose: create new energy Explanation:<br /> GO RIGHT UP WITH YOUR ARMS HORIZONTALLY CREATED (CROSS SHAPE). TO YOUR AXLE WITH THE CLOCKS. TO MAKE THE TURNING EASIER, KEEP THE BALANCE WITH YOUR RIGHT BASE ON THE GROUND, AND TURN WITH YOUR LEFT FOOT. AFTER TURNING YOU WILL STAND WITH YOUR FEET FLAT ON THE GROUND SHOULDER WIDTH APART. BRING THE HANDS AGAINST EACH OTHER IN THE & PRAYER CONDUCT" AND CLOSE THE EYES TO VISUALIZE YOUR ENERGY FIELD. WAIT A FEW MOMENTS UNTIL THE RAPID FEELING STOPS.</p><p>The second Tibetan Purpose: Strengthening the belly, neck; stimulating the energy center of the solar plexus; strengthening the pancreas and thyroid for hormonal balance Explanation:<br /> GO ON THE BACK WITH YOUR ARMS IN ADDITION TO YOUR BODY. AT THE SAME TIME, LIFT YOUR HEAD AND YOUR LEGS UP TO A VERTICAL POSITION.<br /> KEEP THE BOTTOM OF YOU BACK ON THE GROUND IN ORDER TO PROTECT THE BACK. IF YOU HAVE PAIN KN LOWER BACK, THEN YOU DO IT WITH CURVED KNEES.<br />The third Tibetan Purpose: Increasing energy at the Heart Chakra<br />Explanation: COME ON YOUR KNEES AND PUT YOUR ARMS ON YOUR LOWER BACK, BEND YOUR CHEST TO PREVENT THE NECK AND GET THE CHIN TO THE CHEST. BRING THE HEAD UP NOW AND STRETCH THE CHEST WHILE YOU LEAVE THE TOP BODY AS FAR AS POSSIBLE.</p><p>The Fourth Tibetan<br /> Purpose: removing stress and tension from the back, shoulders and buttocks<br /> Explanation:<br />GO ON THE GROUND WITH THE LEGS AND THE FEET. PLACE THE HANDS ON THE GROUND ON FRONT SIDE OF THE PELVIS. STAFFPOSE. BREATH IN DEEPLY AND STRETCH YOUR CHEST. TILT THE BELLY AS UPWARDS SO THAT YOU ARE AT STRAIGHT CORNER WITH YOUR KNEES. BEND THE HEAD AS FAR AS POSSIBLE. GO BACK TO THE OUTPUT POSITION.<br />The fifth Tibetan Purpose: Relieving stress and tightness from the arms and legs and gaining mental clarity<br />Explanation:<br />COME ONTO YOUR HANDS AND KNEES. PLUG THE HANDS ON THE GROUND (FINGERS SPREAD) ON SHOULDER WIDTH. TAKE THE FEET ON PELVIS WIDTH, IN THE EXTENSION OF THE HANDS. GO AT THE POINT OF YOUR TEEN AND PUSH PLEASE CLICK LOW UP WHILE YOU ARE HOLDING THE LEGS AND ARMS. THE SEATBEEP BUBBLES ARE DIRECTED TO THE TOP. TURN YOUR HANDS A SMALL PIECE FORWARD TO GET GRADUALLY TO YOUR RINSE COLUMN. THE FEET IS TRYING TO PLAT FLAT ON THE<br />GROUND. KEEP THE HEAD DOWN.</p><p>Dietary recommendations to feel lighter, healthier and more relaxed:<br /> Drink 3 L of water every day<br /> Start every day with 1 or 2 glasses of warm water<br /> Eat 3 pieces of fruit everyday<br /> Eat seasonal veggies<br /> Eat small portions<br /> Eat slow<br /> Eat in silence<br /> Dont overeat<br /> Chew well, with awareness<br /> No alcohol<br /> Less sugar<br /> Eat organic foods<br /> Avoid processed foods<br />Yoga at Yoga India Foundation<br />The Yoga India Foundation is a well-known non-profit organisation in India that runs Yoga Alliance registered Yoga Teacher Training Courses.<br />Since being founded by Swami Bipin in 2012, it has been attracting 5000+ yoga students from all over the world. If you are looking to expand your knowledge about the holistic approach of yoga, health, meditation and Ayurveda, then Yoga India Foundation will be the best location for you.<br />YIF offers excellent Yoga Teacher Training programs that focus on the individual’s personal growth and healing.<br />Learning yoga intensively can be a life-changing and extremely enriching experience. Especially a Yoga Teacher Training in India will open your doors to various job opportunities and a more balanced body and mind.</p><p>The Yoga India Foundation is located in Rishikesh, India. After successfully completing a <a href="https://yogaindiafoundation.com/" target="_blank">Yoga Teacher Training</a> in India, you will receive a Yoga Alliance registered Certification with which you can teachyoga internationally. As a yoga beginner, it is recommended to join the Yoga Teacher Training which completes 200 hours in one month. As a yoga teacher or advanced practitioner, it is advised to join the next level Yoga Teacher training which completes 300 hours in one month. Furthermore, you can participate at the eight-week yoga teacher training in India which completes 500 hours in total.</p></div>Yoga meditationhttps://my.yoga-vidya.org/profiles/blogs/yoga-meditation2012-08-13T08:44:09.000Z2012-08-13T08:44:09.000ZArfa Zahid Indusyogahttps://my.yoga-vidya.org/members/ArfaZahidIndusyoga<div><p>Meditation is the key that unlocks the door to the Self.It is through meditation that we can experience oneness with the Universal Brahman and experience our Self as everyone and everything. Meditation is a fantastic tool in our yoga tool box along with asana which is used to prepare our body for long periods of sitting in Lotus pose. Asana is a body purifier and meditation is the mind purifier. It is through meditation that we can wash our minds clean by clearing out false impressions and negative thoughts and replacing them with positive thoughts and new ways of thinking... It's a kind of mind washing! In a good way!<br /> Meditation helps remove the layers and layers of false identifications or veils we have built around our souls.<br />These layers are ego or I-ness and they are what keep us feeling separate for our true Self.<br />These layers range from the subtle to the obvious or gross.<br />I had a very big Ah ha moment the other day with how subtle I ness is when I realized after one of my meditations that I would even have to let go of the idea of yoga to truly merge with Universal Consciousness because we have to let go of anything that has my or I in front of it like "I am a Yogini."<br />But don't feel that this is what your meditations have to be about! Set small goals of trying to stop doing the "to do list" or writing your book or what ever it is your mind turns to when you finally sit down and stop. When your mind starts to wander just bring it back to the mantra or the breath. Focus on the Third Eye Chakra or the Heart Chakra and follow the breath.<br />Meditation is very challenging at first but with perseverance the rewards will be revealed to you. The secret is to not chase or attach to the fruits of your labor. This is very hard to not do in the beginning. It's human nature to want to measure and compare and wonder "I am progressing?". Just by the simple fact that you have managed to carve out time in your day with the intention to sit down and meditate you have just spiritually evolved!The results of meditation are very subtle at first but as you get deeper into your practice you will start to see that you react less and instead act with pure intention. What does that mean? Using myself as an example I was thinking of a friend whose primary element is air. I am Earth very gross element heavy grounded. But my 'air friend' is just that 'air' and as I thought about their air-ness I assigned it no value. It was neither good nor bad to me but just was. I thought to myself when did this happen? When did I stop judging? It's a very interesting place to be because I don't feel the need to react or have an opinion. Instead I see it as it is, nothing more, nothing less. This means that it allows me to use my energy in places of importance rather than leaking it out all over the place by judging this or tisk tisking that. It's like having extreme focus.<br />Be very diligent in the daily duty of sitting on your cushion and restraining your thoughts but do this action with kindness and compassion! The restraining should not be a cruel action but instead a kind reminder to return back to the breath or mantra if you have one. It's ok if the mind wanders around the entire time just make a resolve that the next time you sit down that you will look for the gaps between your thoughts and try and stop there and hang out in the gap.<br />We are only limited by the construct of our own minds! Knock down the walls of the mind and feel the bliss that is you! Eternal and unlimited!</p></div>Yogahttps://my.yoga-vidya.org/profiles/blogs/yoga2012-08-13T08:47:53.000Z2012-08-13T08:47:53.000ZArfa Zahid Indusyogahttps://my.yoga-vidya.org/members/ArfaZahidIndusyoga<div><p>Yoga means to yoke or "unite".<br /> yoga unites our mind ,body & spirit into oneanother.<br />To gain peace of mind,concentration,serenity & heartfullness......do yoga.<br />PHYSICALLY...........<br />Its anti aging<br />balance the body either reduce weight or gain weight.<br />all internal organs revitalised.<br />built up stamina.<br />relieeves all muscular & joints pain.<br />sugar & B P controls.<br />hormonal imbalance.<br />PSYCHOLOGICALLY.........<br />peace of mind.<br />improves memory.<br />increases concentration.<br />new ideas.<br />an ability to cope with every type of situation etc.<br />SPIRITUALLY.............<br />connect our breath to "HIGHER SELF"<br />contentment<br />meditation<br />smooth way to reach HIGHER SELF..........ALLAH.</p></div>