There is nothing wholesome or injurious

Na hi pathyamapathyam vā rasāh sarveapi nīrasāh
Api bhuktam visham ghoram pīyūshamiva jīryati
There is nothing wholesome or injurious; for the
practice of this mudrâ destroys the injurious effects of
all the rasas (chemicals). Even the deadliest of poisons,
if taken, acts like nectar.
ऺमकुष्ठगदु ावतगत 􀓎ु ाजीणऩत यु ोगभा् ।
तस्य दोषा् ऺम ॊ माश्चन्त भहाभद्रु ा ॊ त ुमोऽभ्यसते ॥् १७॥
Kshayakushthaghudāvartaghulmājīrnapuroghamāh
Tasya doshāh kshayam yānti mahāmudrām tu yoabhyaset
Consumption, leprosy, prolapsus anii, colic, and the
diseases due to indigestion,—all these irregularities are
removed by the practice of this mahâ mudrâ.
कश्चथतमे ॊ भहाभद्रु ा भहाश्चसश्चद्धकया नणॄ ाभ ।्
गोऩनीमा प्रमत्नने न दमे ा मस्य कस्यश्चचत ॥् १८॥
Kathiteyam mahāmudrā mahāsiddhikarā nrnām
Ghopanīyā prayatnena na deyā yasya kasyachit
THE HATHA YOGA PRADIPIKA
103
This mahâ mudrâ has been described as the giver of
great success (Siddhi) to men. Itshould be kept secret
by every effort, and not revealed to any and everyone

On Prânâyâma

श्चद्वतीमोऩदेश् Dvitīyopadeśah

अथासन ेदॄढ े मोगी वशी श्चहतश्चभताशन् ।

गरूु ऩश्चदष्टभागणे प्राणामाभान्सभभ्यसते ॥् १॥

Athāsane drdhe yogī vaśī hitamitāśanah

Ghurūpadishtamārghena prānāyāmānsamabhyaset

Posture becoming established, a Yogî, master of

himself, eating salutary and moderate food, should

practise Prânâyâma, as instructed by his guru.

चरे वात े चरॊ श्चचत्त ॊ श्चनिरे श्चनिरॊ बवते ।्

मोगी स्थाणत्वु भाप्नोश्चत ततो वाम ॊुश्चनयोधमते ॥् २॥

Chale vāte chalam chittam niśchale niśchalam bhavet

Yogī sthānutvamāpnoti tato vāyum nirodhayet

Respiration being disturbed, the mind becomes

disturbed. By restraining respiration, the Yogî gets

steadiness of mind.

मावद्वाम्ु श्चस्थतो दहे े तावज्जीवनभच्यु त े ।

भयण ॊ तस्य श्चनष्क्राश्चन्तस्ततो वाम ॊुश्चनयोधमते ॥् ३॥

Yāvadvāyuh sthito dehe tāvajjīvanamuchyate

Maranam tasya nishkrāntistato vāyum nirodhayet

So long as the (breathing) air stays in the body, it is

called life. Death consists in the passing out of the

(breathing) air. It is, therefore, necessary to restrain the

breath.

भराकुरास ुनािीष ुभारुतो नवै भध्यग् ।

कथ ॊ समादुन्मनीबाव् कामश्चतसश्चद्ध् कथ ॊ बवते ॥् ४॥

Malākalāsu nādīshu māruto naiva madhyaghah

Katham syādunmanībhāvah kāryasiddhih katham bhavet

The breath does not pass through the middle channel

(susumnâ), owing to the impurities of the nâdîs. How

can then success be attained, and how can there be the

unmanî avasthâ.

शद्धु भश्चे त मदा सवं नािीचिॊ भराकुरभ ।्

तदवै जामत े मोगी प्राणसग्रॊ हण ेऺभ् ॥५॥

Śuddhameti yadā sarvam nādīchakram malākulam

Tadaiva jāyate yogī prānasamghrahane kshamah

When the whole system of nâdîs which is full of

impurities, is cleaned, then the Yogî becomes able to

control the Prâna.

प्राणामाभ ॊ तत् कुमाश्चतन्नत्य ॊ साश्चत्त्वकमा श्चधमा ।

मथा सष्ह्ु हुम्नानािीस्था भरा् शश्चुद्ध ॊ प्रमाश्चन्त च ॥६॥

prānāyāmam tatah kuryānnityam sāttvikayā dhiyā

yathā sushumnānādīsthā malāh śuddhim prayānti cha

Therefore, Prânâyâma should be performed daily with

sâtwika buddhi (intellect free from raja and tama or

activity and sloth), in order to drive out the impurities of

the susumnâ. method of performing Prânâyâma.

फद्धऩद्मासनो मोगी प्राण ॊ चन्द्यणे ऩयू मते ।्

धायश्चमत्वा मथाशश्चक्त बमू ् समू णे येचमते ॥् ७॥

प्राण ॊ समू णे चाकॄष्य ऩयू मदुे दयॊ शन्ै ।

श्चवश्चधवत्कुम्भकॊ कॄत्वा ऩनु िन्द्यणे येचमते ॥् ८॥

Baddhapadmāsano yogī prānam chandrena pūrayet

Dhārayitvā yathāśakti bhūyah sūryena rechayet

Prānam sūryena chākrshya pūrayedudaram śanaih

Vidhivatkumbhakam krtvā punaśchandrena rechayet

Sitting in the Padmâsana posture the Yogî should fill in

the air through the left nostril (closing the right one);

and, keeping it confined according to one's ability, it

should be expelled slowly through the sûrya (right

nostril). Then, drawing in the air through the sûrya (right

nostril) slowly, the belly should be filled, and after

performing Kumbhaka as before, it should be expelled

slowly through the chandra (left nostril).

मने त्यजत्ते ने ऩीत्वा धायमदे श्चतयोधत् ।

येचमच्चे ततोऽन्यने शनयै ेव न वगे त् ॥९॥

Yena tyajettena pītvā dhārayedatirodhatah

Rechayechcha tatoanyena śanaireva na veghatah

Inhaling thus through the one, through which it was

expelled, and having restrained it there, till possible, it

should be exhaled through the other, slowly and not

forcibly.

प्राण ॊ चश्चेदिमा श्चऩफश्चेन्नमश्चभत ॊ बमू ोऽन्यथा येचमते ्

ऩीत्वा श्चऩङ्गरमा सभीयणभथो फद्ध्वा त्यजद्वे ाभमा ।

समू चत न्द्यभसोयनने श्चवश्चधनाभ्यास ॊ सदा तिता ॊ

शद्धु ा नाश्चिगणा बवश्चन्त मश्चभना ॊ भासत्रमादूध्वतत ् ॥१०॥

Susnighdhamadhurāhāraśchaturthāmśavivarjitah

Bhujyate śivasamprītyai mitāhārah sa uchyate

Abstemious feeding is that in which ¾ of hunger is

satisfied with food, well cooked with ghee and sweets,

and eaten with the offering of it to Śiva.

Foods injurious to a Yogî

कट्वाम्लतीक्ष्णरवणोष्णहयीतशाक

सौवीयतरै श्चतरसषऩत भद्यभ􀎶ान ।्

आजाश्चदभाॊसदश्चधतिकुरिकोर

श्चऩण्माकश्चहङ्गरु शनु ाद्यभऩथ्यभाहु् ॥६१॥

Katvāmlatīkshnalavanoshnaharītaśāka

Sauvīratailatilasarshapamadyamatsyān

Ājādimāmsadadhitakrakulatthakola

Pinyākahingghulaśunādyamapathyamāhuh

Bitter, sour, saltish, hot, green vegetables, fermented,

oily, mixed with til seed, rape seed, intoxicating liquors,

fish, meat, curds, chhaasa pulses, plums, oilcake,

asafoetida (hînga), garlic, onion, etc., should not be

eaten.

बोजनभश्चहत ॊ श्चवद्यात्पनु यस्योष्णीकॄ त ॊरूऺभ ।

अश्चतरवणभम्लमक्तु ॊ कदशनशाकोत्कॊ वज्यभत ॥् ६२॥

Bhojanamahitam vidyātpunarasyoshnīkrtam rūksham

Atilavanamamlayuktam kadaśanaśākotkam varjyam

Food heated again, dry, having too much salt, sour,

minor grains, and vegetables that cause burning

sensation, should not be eaten, Fire, women, travelling,

etc., should be avoided.

वश्चिस्त्रीऩश्चथसवे ानाभादौ वजनत भाचयेत ॥् ६३॥

Vahnistrīpathisevānāmādau varjanamācharet

As said by Goraksa, one should keep aloof from the

society of the evilminded, fire, women, travelling, early

morning bath, fasting, and all kinds of bodily exertion.

तथा श्चह गोयऺवचनभ ्

वजमत द्दे जु नत ऩयान्त ॊ वश्चिस्त्रीऩश्चथसवे नभ ।्

प्रात्िानोऩवासाश्चद कामकरेशश्चवश्चध ॊ तथा ॥६४॥

Tathā hi ghorakshavachanam

Varjayeddurjanaprāntam vahnistrīpathisevanam

Prātahsnānopavāsādi kāyakleśavidhim tathā

Wheat, rice, barley, shâstik (a kind of rice), good corns,

milk, ghee, sugar, butter, sugarcandy, honey, dried

ginger, Parwal (a vegetable) the five vegetables, moong,

pure water; these are very beneficial to those who

practise Yoga.

गोधूभशाश्चरमवषाश्चष्टकशोबनान्नॊ

शण्ु िीऩटोरकपराश्चदकऩञ्चशाकॊ

भद्गु ाश्चदश्चदव्यभदु कॊ च मभीन्द्यऩथ्यभ ॥् ६५॥

Ghodhūmaśāliyavashāshtikaśobhanānnam

Kshīrājyakhandanavanītasi hāmadhūni

Śunthīpatolakaphalādikapañchaśākam

Mudghādidivyamudakam cha yamīndrapathyam

A Yogî should eat tonics (things giving strength), well

sweetened, greasy (made with ghee), milk, butter, etc.,

which may increase humors of the body, according to

his desire.

ऩष्टु ॊ सभु धयु ॊ श्चिग्ध ॊ गव्य ॊ धातप्रु ऩोषणभ ।्

भनोश्चबरश्चषत ॊ मोग्म ॊ मोगी बोजनभाचयेत ॥् ६६॥

Pushtam sumadhuram snighdham

Gavyam dhātupraposhanam

Manobhilashitam yoghyam yogī bhojanamācharet

Whether young, old or too old, sick or lean, one who

discards laziness gets success if he practises Yoga.

मवु ा वॄद्धोऽश्चतवॄद्धो वा व्याश्चधतो दुफरत ोऽश्चऩ वा ।

अभ्यासाश्चत्सश्चद्धभाप्नोश्चत सवमत ोगिे तश्चन्द्यत् ॥६७॥

Yuvo vrddhoativrddho vā vyādhito durbaloapi vā

Abhyāsātsiddhimāpnoti sarvayogheshvatandritah

Success comes to him who is engaged in the practice.

How can one get success without practice; for by merely

reading books on Yoga, one can never get success.

श्चिमामक्तु स्य श्चसश्चद्ध् स्यादश्चिमस्य कथ ॊ बवते ।्

न शास्त्रऩािभात्रणे मोगश्चसश्चद्ध् प्रजामत े॥६८॥

Kriyāyuktasya siddhih syādakriyasya katham bhavet

Na śāstrapāthamātrena yogasiddhih prajāyate

Salutation to Âdinâtha (Śiva)

Śrī ādi nāthāya namostu tasmai

yenopadishtā hathayogavidyā

vibhrājate pronnatarājayogam

ārodhumichchoradhirohinīva

Salutation to Âdinâtha (Śiva) who expounded the

knowledge of Hatha Yoga, which like a staircase leads

the aspirant to the high pinnacled Râja Yoga.

प्रणम्य श्रीगरुु ॊ नाथ ॊस्वात्मायाभणे मोश्चगना।

केवरॊ याजमोगाम हिश्चवद्योऩश्चदश्मत े॥२॥

Pranamya śrīghurum nātham svātmārāmena yoginā

kevalam rājayogāya hathavidyopadiśyate 2

Yogin Swâtmârâma, after saluting first his Gurû

Srinâtha explains Hatha Yoga for the attainment of Raja

Yoga.

भ्रान्त्या फहुभतध्वान्त े याजमोगभजानताभ।्

हिप्रदीश्चऩका ॊ धत्त ेस्वात्मायाभ् कॄ ऩाकय्॥३॥

Bhrāntyā bahumatadhvānte rājayogamajānatām

hathapradīpikām dhatte svātmārāmah krpākarah

Owing to the darkness arising from the multiplicity of

opinions people are unable to know the Râja Yoga.

Compassionate Swâtmârâma composes the Hatha Yoga

Pradipikâ like a torch to dispel it.

हिश्चवद्या ॊ श्चह भ􀎶न्द्ये गोयऺाद्या श्चवजानत।े

स्वात्मायाभोऽथवा मोगी जानीत े ततप्रसादत् ॥४॥

Hathavidyām hi matsyendraghorakshādyā vijānate

svātmārāmoathavā yogī jānīte tatprasādatah

Matsyendra, Goraksa, etc., knew Hatha Vidyâ, and by

their favour Yogî Swâtmârâma also learnt it from them.

The following Siddhas (masters) are said to have existed

in former times:—

श्रीआश्चदनाथभ􀎶न्द्ये शावयानन्दबयै वा्।

छौयङ्गीभीनगोयऺश्चवरूऩाऺश्चफरेशमा् ॥५॥

Śrīādināthamatsyendraśāvarānandabhairavāh

chaurangghīmīnaghorakshavirūpākshabileśayāh

Sri Âdinâtha (Śiva), matsyendra, Nâtha, Sâbar, Anand,

Bhairava, Chaurangi, mîna nâtha, Goraksanâtha,

Virupâksa, Bileśaya.

भन्थानो बयै वो मोगी श्चसश्चद्धफद्धतु ि कन्थश्चि्।

कोयॊटक् सयु ानन्द् श्चसद्धऩादश्छ छऩश्चतट् ॥६॥

Manthāno bhairavo yogī siddhirbuddhaścha kanthadih

koramtakah surānandah siddhapādaścha charpatih

Manthâna, Bhairava, Siddhi Buddha, Kanthadi,

Karantaka, Surânanda, Siddhipâda, Charapati.

फहूना ॊ जन्मनाभन्त े ऻानवान भ् ा ॊ प्रऩद्यत े 

। (At the end of many

biths, the man of knowledge reaches me. Gita 7.19) and

again भनष्यु ाणा ॊ सहस्रषे ुकश्चिद्यतश्चत श्चसद्धम े । (Among men, one

in many thousands, strives to win the saving knowledge.

Gita 7.3)

HATHA YOGA PRADIPIKA

Yoga is of very little use, if studied theoretically. It was

never meant for such a study. In its practical form,

however, the path of the student is beset with

difficulties. The books on Yoga give instructions so far

as it is possible to express the methods in words, but all

persons, not being careful enough to follow these

instructions to the very letter, fail in their object. Such

persons require a teacher versed in the practice of Yoga.

It is easy to find a teacher who will explain the language

of the books, but this is far from being satisfactory. For

instance, a Pandit without any knowledge of the science

of materia medica will explain ‘Kantakari’ as

‘Kantakasyaarih Kantakaari’ or an enemy of thorns, i.e.,

shoes, while it is in reality the name of a medicinal

plant.The importance of a practical Yogî as a guide to a

student of Yoga cannot be overestimated; and without

such a teacher it is next to impossible for him to achieve

anything. The methods followed by the founders of the

system and followed ever afterwards by their followers,

have been wisely and advisedly kept secret; and this is

not without a deep meaning. Looking to the gravity of

the subject and the practices which have a very close

relation with the vital organs of the human body, it is of

paramount importance that the instructions should be

received by students of ordinary capacity, through a

practical teacher only, in order to avoid any possibility

of mistake in practice. Speaking broadly, all men are not

equally fitted to receive the instructions on equal terms.

man inherits on birth his mental and physical capitals,

according to his actions in past births, and has to

increase them by manipulation, but there are, even

among such, different grades. Hence, one cannot

become a Yogî in one incarnation, as says Sri Krishna

THE HATHA YOGA PRADIPIKA INTRODUCTION

INTRODUCTION

There exists at present a good deal of misconception

with regard to the practices of the Hatha Yoga. People

easily believe in the stories told by those who

themselves heard them second hand, and no attempt is

made to find out the truth by a direct reference to any

good treatise. It is generally believed that the six

practices, (Shatkarma) in Hatha Yoga are compulsory

on the student and that besides being dirty, they are

fraught with danger to the practiser. This is not true, for

these practices are necessary only in the existence of

impurities in the Nâdis, and not otherwise.

There is the same amount of misunderstanding with

regard to the Prânâyâma. People put their faith

implicitly in the stories told them about the dangers

attending the practice, without ever taking the trouble of

ascertaining the fact themselves. We have been inspiring

and expiring air from our birth, and will continue to do

so till death; and this is done without the help of any

teacher. Prânâyâma is nothing but a properly regulated

form of the otherwise irregular and hurried flow of air,

without using much force or undue restraint; and if this

is accomplished by patiently keeping the flow slow and

steady, there can be no danger. It is the impatience for

the Siddhis which cause undue pressure on the organs

and thereby causes pains in the ears, the eyes, the chest,

etc. If the three bandhas (Bandha) be carefully

performed while practising the Prânâyâma, there is no

possibility of any danger.

There are two classes of students of Yoga: (1) those who

study it theoretically; (2) those who combine the theory

with practice.

body chakras full details

SHAKTHI YOGA FITNESS STUDIO VIJAYAWADA AP INDIA

VIJAYAWADA in SHAKTHI YOGA FITNESS STUDIO

SHAKTHI YOGA FITNESS STUDIO VIJAYAWADA

Symptom Reduction or Alleviation: Medical professionals have learned that the following diseases or disorders can all be helped by maintaining a yoga practice.

1. Carpal tunnel syndrome. Individuals with carpal tunnel syndrome who practiced yoga showed greater improvement than those who wore a splint or received no treatment at all. Researchers saw improved grip strength and reduction of pain in the study participants.
2. Asthma. There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga.
3. Arthritis. The slow, deliberate movement of yoga poses coupled with the gentle pressure exerted on the joints provides an excellent exercise to relieve arthritis symptoms. Also, the stress relief associated with yoga loosens muscles that tighten joints.
4. Multiple sclerosis. According to this article, "yoga is now recognized as an excellent means of MS management." Additionally, National Center for Complementary and Alternative Medicine is funding a clinical trial of yoga for treating multiple sclerosis.
5. Cancer. Those fighting or recovering from cancer frequently take advantage of the benefits that yoga provides. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have a better overall well-being.
6. Muscular dystrophy. Using yoga in the early stages of muscular dystrophy can help return some physical functions. The practice of Pranayam yoga helped one teen regain many of his abilities lost to muscular dystrophy. Learn more in this article.
7. Migraines. Regular yoga practice has been shown to reduce the number of migraines in chronic migraine sufferers. This post describes how yoga can reduce migraines.
8. Scoliosis. Yoga can straighten the curvature of the spine associated with scoliosis. Find out how this yogi cured her scoliosis and continues to help others as well.
9. Chronic bronchitis. Exercise that does not elevate respiration, yet increase oxygen levels in the body is ideal for treating chronic bronchitis. Luckily, yoga can do this, as well as aerate the lungs and provide energy.
10. Epilepsy. Focusing on stress reduction, breathing, and restoring overall balance in the body are the focus of how yoga can help prevent epileptic seizures.
11. Sciatica. The intense pain associated with sciatica can be alleviated with specific yoga poses. Here are 10 great ones to help relieve pain.
12. Obsessive Compulsive Disorder. Studies of people with OCD have shown that practicing yoga has lead to a reduction in symptoms–resulting in less medication or medication no longer needed.
13. Constipation. Due to the practice of yoga and overall better posture, the digestive and elimination systems work more efficiently. If the practitioner also has a healthy diet, any constipation will be eliminated through yoga.
14. Allergies. Using a neti pot to clear the sinuses is an ancient form of yoga to help reduce or eliminate allergy symptoms. Certain types of breathing can also help clear the nasal passages.
15. Menopause. Yoga practice can help control some of the side effects of menopause. Learn how the bridge pose can help reduce hot flashes here.
16. Back pain. Yoga reduces spinal compression and helps overall body alignment to reduce back pain. Find a yoga pose to help lessen back pain here.

Disease Prevention: Doctors and nurses love yoga because studies indicate that it can help prevent the following diseases.

1. Heart disease. Yoga reduces stress, lowers blood pressure, keeps off weight, and improves cardiovascular health, all of which lead to reducing your risk of heart disease.
2. Osteoporosis. It is well documented that weight-bearing exercise strengthens bones and helps prevent osteoporosis. Additionally, yoga’s ability to lower levels of cortisol may help keep calcium in the bones.
3. Alzheimer’s. A new study indicates that yoga can help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s. Meditation like that practiced in yoga has also been shown to slow the progression of Alzheimer’s.
4. Type II diabetes. In addition to the glucose reducing capabilities of yoga, it is also an excellent source of physical exercise and stress reduction that, along with the potential for yoga to encourage insulin productionin the pancreas, can serve as an excellent preventative for type II diabetes.

1. Body Chemistry: Several aspects of body chemistry such as glucose levels and red blood cells are affected by yoga. Learn how you can improve your body chemistry through yoga.

1. Cholesterol. Yoga practice lowers cholesterol through increased blood circulation and burning fat. Yoga practice is a great tool to fight against harmful cholesterol levels.
2. Lymphatic system. Your lymphatic system boosts your immunity and reduces toxins in your body. The only way to get your lymphatic system flowing well is by movement. The specific movements involved in yoga are particularly well-suited for promoting a strong lymphatic system.
3. Glucose. There is evidence to suggest that yoga may lower blood glucose levels.
4. Sodium. As does any good exercise program, yoga reduces the sodium levels in your body. In today’s world of processed and fast foods that are full of sodium, lessening these levels is a great idea.
5. Endocrine functions. Practicing yoga helps to regulate and control hormone secretion. An improved endocrine system keeps hormones in balance and promotes better overall physical and emotional health.
6. Triglycerides. Triglycerides are the chemical form of fat in the blood, and elevated levels can indicate a risk for heart disease and high blood pressure. A recent study shows that yoga can lead to "significantly lower" levels of triglycerides. Read more about the results of that study here.
7. Red blood cells. Yoga has been shown to increase the level of red blood cells in the body. Red blood cells are responsible for carrying oxygen through the blood, and too few can result in anemia and low energy.
8. Vitamin C. Vitamin C helps boost immunity, helps produce collagen, and is a powerful antioxidant; and a yoga regimen can increase the vitamin C in your body.

Exercise Health Benefits: As a form of exercise, yoga offers benefits that are sometimes not easily found among other exercise regimens. Check out these reasons to include yoga in your or your patient’s health program.

1. Low risk of injury. Due to the low impact of yoga and the controlled aspect of the motions, there is a very low risk of injury during yoga practice compared to other forms of exercise.
2. Parasympathetic Nervous System. In many forms of exercise, the sympathetic nervous system kicks in, providing you with that fight-or-flight sensation. Yoga does the opposite and stimulates the parasympathetic nervous system. The parasympathetic system lowers blood pressure and slows the pace of your breathing, which allows relaxation and healing.
3. Muscle tone. Consistently practicing yoga leads to better muscle tone.
4. Subcortex. Subcortical regions of brain are associated with well-being, and yoga is thought to dominate the subcortex rather than the cortex (where most exercise dominates).
5. Reduced oxygen consumption. Yoga consumes less oxygen than traditional exercise routines, thereby allowing the body to work more efficiently.
6. Breathing. With yoga, breathing is more natural and controlled during exercise. This type of breathing provides more oxygen-rich air for your body and also provides more energy with less fatigue.
7. Balanced workout of opposing muscle groups. As with all of yoga, balance is key. If a muscle group is worked in one direction, it will also be worked in the opposite direction to maintain balance. This balance results in a better overall workout for the body.
8. Non-competitive. The introspective and self-building nature of yoga removes any need of competition in the exercise regimen. With the lack of competition, the yogi is free to work slowly to avoid any undue injury as well as promote a more balanced and stress-free workout.
9. Joint range of motion. A study at the University of Pennsylvania School of Medicine indicated that joint range of motion was improved by participants who practiced yoga.
10. Eye-hand coordination. Without practice, eye-hand coordination diminishes. Yoga maintains and improves eye-hand coordination.
11. Dexterity. The strong mind-body connection and flexibility gained from yoga leads to grace and skill.
12. Reaction time. Research done in India shows that reaction time can be improved with specific yoga breathing exercises in conjunction with an already established yoga practice. The improvement was attributed to the faster rate of processing and improved concentration gained from yoga.
13. Endurance. Working the entire body, yoga improves endurance and is frequently used by endurance athletes as a supplement to their sport-specific training.
14. Depth perception. Becoming aware of your body and how it moves, as one does in yoga practice, leads to increased depth perception.

Emotional Health Benefits: Due to the strong mind-body connection of yoga, there are many emotional benefits to be gained from a consistent yoga practice. Find out how yoga can help improve emotional health with this list.

1. Mood. Overall well-being improves with yoga practice. The combination of creating a strong mind-body connection, creating a healthy body, and focusing inward can all lead to improvement in your mood.
2. Stress Reduction. The concentration required during yoga practice tends to focus your attention on the matter at hand, thereby reducing the emphasis you may have been putting on the stress in your life. Read more about yoga and stress management here.
3. Anxiety. One benefit to the controlled breathing used in yoga is a reduction in anxiety. Learn more about how you can use yoga breathing to reduce your anxiety.
4. Depression. Some believe the negative feelings that you may be repressing are brought to the surface during some types of yoga exercise. When this happens, the negative energy is no longer stuck within you, but released through exercise. Regularly releasing this negativity leads to a reduction of depression in many people.
5. Self-acceptance. Focusing inward and realizing through your yoga practice that perfection is not the goal, self-acceptance begins to take over. This post describes how success is not measured by perfectionism in yoga.
6. Self-control. The controlled movements of yoga teach you how to translate that self-control to all aspects of your life.
7. Mind-body connection. Few other exercises offer the same mind-body connection that yoga does. As you match your controlled breathing with the movements of your body, you retrain your mind to find that place of calm and peace that long-time yogis know.
8. Positive outlook on life. Continued practice of yoga results in a balance of many hormones and nervous system, which brings about a more stable, positive approach to life.
9. Hostility. Most yogis report a huge reduction in the amount of hostility they feel as well as a sense of control when anger flares. This calm effect is likely from the relaxation and meditation that is incorporated in their yoga practice that leads to an overall calming of the nervous system. Less hostility means lower blood pressure and stress and a healthier approach to life.
10. Concentration. Researchers have shown that as little as eight weeks of yoga practice can result in better concentration and more motivation.
11. Memory. Improved blood circulation to the brain as well as the reduction in stress and improved focus results in a better memory.
12. Attention. The attention required in yoga to maintain the structured breathing in conjunction with yoga poses sharpens the ability to keep a sharp focus on tasks.
13. Social skills. In yoga, you learn the interconnectedness of all of life. Your yoga practice soon evolves from a personal journey to one connecting to to the community at large where your social skills improve along with your yoga practice.
14. Calmness. Concentrating so intently on what your body is doing has the effect of bringing calmness. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

Health Benefits Without: Just as many health benefits occur within the body, there are many benefits that can actually be experienced from without the body. From better sleep to more energy and strength, this list provides several benefits found on the outside of the body.

1. Aging. Yoga stimulates the detoxification process within the body. Detoxification has been shown to delay aging, among many other health benefits.
2. Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.
3. Strength. One of the premises of yoga is that you are using the weight of your own body for overall strength. Find out more about how yoga works as an excellent method of strength training in this article.
4. Energy. Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga correctly, you will feel energized after your yoga session rather than tired.
5. Weight. The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build around muscles.
6. Sleep. Because of the many benefits to both body and mind that a yoga routine can provide, many find that their sleep is much better. Read here for more on sleep and yoga, as well as some positions for helping induce sleep.
7. Balance. An integral part of the yoga practice is balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class.
8. Integrated function of the body. Yoga is derived from Sanskrit and means "to join together and direct one’s attention." This is exactly what happens to your body after you start practicing yoga. Yogis find that their body works together much better, resulting in more graceful and efficient body movements.
9. Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.
10. Core strength. With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga as cross training (boxers, MMA fighters, etc). Read how this swimmer uses yoga to strengthen her core and improve her swimming.
11. Sexuality. Yoga can improve your sexuality through better control, more relaxation, and more self-confidence. Read more about the yoga and sexuality connection here.

Health Benefits Within the following health benefits can all be discovered within the body.

1. Blood pressure. A consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body. These two exercises can help lower blood pressure.
2. Pulse rate. A slower pulse rate indicates that your heart is strong enough to pump more blood with fewer beats. Regularly practicing yoga provides a lower pulse rate.
3. Circulation. Yoga improves blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice provides healthier organs, skin, and brain.
4. Respiratory. Like the circulatory system, a lower respiratory rate indicates that the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of controlled breathing exercises and better fitness.
5. Cardiovascular endurance. A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance.
6. Organs. Yoga practice massages internal organs, thus improving the ability of the body to prevent disease. Additionally, an experienced yoga practitioner becomes better attuned to her body to know at first sign if something isn’t functioning properly, thereby allowing for quicker response to head off disease.
7. Gastrointestinal. Gastrointestinal functions have been shown to improve in both men and women who practice yoga.
8. Immunity. Yoga practice has frequently been correlated with a stronger immune system. Read this article for more on the immune system and yoga, including some poses that specifically work on areas of immunity.
9. Pain. Pain tolerance is much higher among those
10. who practice yoga regularly. In addition to pain tolerance, some instances of chronic pain, such as back pain, are lessened or eliminated through yoga (see below for more on back pain).
11. Metabolism. Having a balanced metabolism results in maintaining a healthy weight and controlling hunger. Consistent yoga practice helps find the balance and creates a more efficient metabolism.
Health Benefits Without: Just as many health benefits occur within the body, there are many benefits that can actually be experienced from without the body. From better sleep to more energy and strength, this list provides several benefits found on the outside of the body.

Parivrtta Trikonasana Translation: Revolved Triangle From Tadasana step one leg back. Take the hand from the arm that is behind you down on the mat beside the leading leg. Placing it on the outside or inside of leg depending on your spinal flexibility. The easier version has the hand on the inside of the leading leg and for an even easier version the front leg can be bent a little. Allow the twist to occur from the lower back to the top of the neck.Try to align the arms vertically. Look up but if the neck hurts look sideways so it is not twisted. Sometimes looking down then up a few times can help to relieve muscle pain in the neck while performing this yoga pose. Common faults occur in the back foot and the front foot. The outer edge of the back foot has a tendency to come off the mat. Try to push down on the pinky toe of the back foot. On the front foot weight shifts to its outside when you twist. To prevent this push down on the inside of the big toe.

Utkatasana

Translation: Awkward pose known also as the Chair 

Pose

From a standing position, with the legs together or hip width 

apart, slowly bend the knees.

Stretch the arms up over the top of the head. Clasp the 

hands together or keep them shoulder width apart.

This is a good yoga posture to strengthen the quadriceps 

and knees.If you have a knee problem be careful. Don't 

bend the knees beyond the point of mild discomfort.

This is an excellent yoga posture to do in the Sun 

Salutations 

especially if you have low back problems. Entering a mild 

Chair Pose (Less than the on the way up and the way down 

will greatly relieve pressure and tension around that area. It 

may mean the difference between your lower back feeling 

good or the lower back being aggravated.

Tips

Try placing something under the knee or above it on the leg 

that is on the mat if your knee is injured or uncomfortable. 

Hyper extend the knee that is bent in front of you. Relax 

forward and the knee is stretched, the posture may be more 

comfortable.

It is hard to stabilize the muscles on the inside and outside 

of the knees. If you prefer add some distance between the 

feet. It is easier to evenly distribute the weight over the feet 

when this is done. The feet can be taken as wide as hip 

width apart.

Benefits
This pose increases strength, balance and stability. The Hamstrings, quadriceps, gluteals, and the erector muscles of the back are exercised and strengthened. The erector muscles contract isometricly to keep the normal curvature of the spine. The anterior lower leg muscles get toned. These include the tibialis anterior, extensor halluscis longus, extensor digitorum longus, and peroneous tertius. This group of muscle primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.

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