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Core Strength

Know your asana: ARDH KAPOTASANA

A classic Yoga Asana, which is camera friendly and multipurpose. In Sanskrit, Ardha means “half” and kapota means “pigeon”.  Ardh kapotasana is named after a great master, Kapota. His yogic accomplishments are documented in scriptures such as the Mahabharata and the Kalika Purana. What makes Ardh Kapotasana so special? The posture is widely practiced by athletes, sports people, gymnasts and dancers. Yoga handles stiff hips in a variety of ways. But mostly through a family of poses, popularly called the “hip openers." Ardh kapotasana is a great backbend that strengthens the lower back. It’s fascinating to see the variations of this asana, which has been tailored for people with stiffness in different areas. Chakra-wise The posture stretches the abdominal-pelvic muscles and affects the Manipura chakra (Solar-plexus).  As the seat of digestive fire, this Chakra regulates the function of the Pancreas and digestive organs. Therefore, an active Manipura Chakra supports good health and assists in overcoming many illnesses. Benefits of Ardh kapotasana As we balance in the centre and bend backwards, the abdominal area is engaged. It is a great posture to tone up the abdomen and  the abdominal organs are stimulated.  This pose is perfect for tight hips because it stretches the hip rotators (the buttocks area) and the hip flexors. This asana increases the lower body's flexibility.  It is a great post-run stretch to relax the muscles around the thigh and groin area. This stance is useful for conditioning your thighs. It strengthens the back, while being a great stretch for the spine. It improves the posture thereby giving dancers a better stance. Prepares the body for seated postures such as Padmasana(Lotus Pose). Thereby ensuring more composure in meditative postures. Contradictions Avoid in case of knee [...]

A Broken Glass – Does Your Practice take You beyond the Mat ?

An accidental slip of the hand sent the glass tumbler crashing onto the marble floor, shattering into a thousand irregular shapes. I squeezed my eyelids together, then for a minuscule moment, I was aware that my mind became perfectly still, my breath slow and synchronised, I was in Ujjai breath, I know it well now. A thought then flashed, "Arrgh! ..Those kids," then in an instant the thought of blame and anger was gone, lost, hidden, irrelevant... Was this my Yoga practice translating into my everyday life. I could hear the words of wisdom absorbing me, hearing my Guru's voice soft in my ears "this is why we practice Naukasana, your body is in stress, you are irritated, upset, you maybe cursing me, that's fine... 3 more breaths!.. this is what we are training for .. stillness, calm.. but you are in stress..hold a little longer.. you have the willpower.." Looking at the broken glass, I wasn't irritated or upset..I was calm, in the present moment. Then looking deeper into myself , I saw a reflection into my own life ... I know for sure that life is an unexpected journey, along the way there will be broken pieces piercing into life..Those pieces I know can be repaired, the jagged become smooth, shiny, bright and full of life or they remain broken, dull and empty.. Its ultimately the choices we make... Next time, you roll out your mat... ask yourself ..Does your practice take you beyond the mat...? Author:- Jagdeep Dosanjh-Badwal-

By | November 2nd, 2015|Core Strength, Pranayam, Pranayam, Uncategorized, Yoga in Daily Life|Comments Off on A Broken Glass – Does Your Practice take You beyond the Mat ?


In today’s times, we find more and more people suffer from back ache. Whether it is lower back pain or something more chronic such as sciatica or cervical spondylosis; we find a large number of people approaching us to take up yoga to cure their back problems. In fact even young people, in their twenties complain of debilitating back conditions. A combination of a sedentary job, bad eating habits, immense mental and emotional stress, and inadequate or wrong exercising contribute to your back problems. In Yoga, the back is given a lot of importance – the back is called the second brain because all the nerves of the body pass through the spinal cord. The spinal cord is often thought of as the Information Super-Highway of the body. It forms part of the Central Nervous system of the body, and hence keeping your spine is good health is necessary to live a normal life. To strengthen the back, firstly, we need to understand that the role of the abdomen muscles (abs) in protecting the back. As we develop in age there is a tendency to put on what is called the middle age spread – weight around the stomach and sides. This added weight in the front part of the body adds to the strain on the lower back, and we begin to feel backache. Unless the abs muscles can give structural support to the lower torso – in other words the abs are strong enough to enable the body to stand erect – we will be unable to deal with our back ache. So for most people who develop back ache, you need to lose weight and strengthen the core or abs muscles. Secondly, [...]

By | April 10th, 2015|Asana, Asana for Diabetes, Asanas Directory, Core Strength, Total Yoga, Total Yogis, Yoga, yoga for your back|Comments Off on UNWIND: BACK-STRENGTHENING by Manish Pole

ROLE OF YOGA IN WEIGHT LOSS by Total Yogi Kuldeep Singh Bist

  Weight Gain and Obesity is the most common problem and is also the most frustrating and difficult to manage. We gain weight when we eat more calories (energy in the food) than we burn or burn fewer calories than we eat. Our body has a constant demand of energy and uses calories from the food to keep functioning. Carbohydrates, proteins and fats are the types of nutrients that contain calories and the main energy source of our body. Regardless of where they come from, the calories we eat are either converted to physical energy or stored within our body as fat. These stored calories will remain in our body as fat in adipose tissue unless we use them up either by reducing calorie intake so that our body draw on reserves for energy or by increasing physical activity so that we burn more calories or both. At rest we need energy for breathing, circulating blood, adjusting hormones levels and growing and repairing cells. The number of calories our body uses to carry out these basic functions is known as basal metabolic rate or we might call metabolism. In addition to basic metabolic rate two other factors food processing and physical activities determine how many calories our body burns each day. We don’t have control over our basal metabolic rate but we can control how many calories we burn through the physical activity. The more active we are, the more calories we burn. The amount of calories average adult male needs depends on his size and activity level and various from 2000 to 3000 calories per day. Unfortunately weight loss is complicated. It’s likely a combination of genetic makeup, hormonal controls, metabolic efficiency, diet composition, [...]

By | January 5th, 2015|Asana, Asanas Directory, Bandhas, Core Strength, Meditation, Meditative Asanas, Pranayam, Pranayam, Surya Namaskar, The Fun side of Yoga!, Total Yoga, Total Yogis, Total Yogis on the Road, Weight Loss, Yoga, Yoga News|Comments Off on ROLE OF YOGA IN WEIGHT LOSS by Total Yogi Kuldeep Singh Bist

5 Yoga Steps to get a Flat Stomach!

The one area of their body that most people would like to improve is almost always their abs! With sedentary lifestyles and easily accessible high-calorie foods, everyone (even the thinnest people) seems to be struggling with bulging stomachs and weak abs. This has spawned weight-loss and diet industries that only seem to be growing by the day. So, is there an effective lifestyle solution to this modern-day phenomenon? While many exercise and diet routines claim to be able to blast the fat and whatnot, Yoga appears to offer the most holistic approach to strengthening your Core muscles. Here are 5 Yogic steps to a flat stomach! (If you have any chronic Back pains, please consult a qualified Yoga Teacher before practicing these techniques.) 1)  Agnisaar Kriya: Before worrying about Calories consumed and burnt, first fix your digestive system! Most people continue to eat the same food and same quantity as they did when they were much younger, but the fact is that at that time their digestive system could cope with it. As we grow older our digestive system becomes less effective. Agnisaar Kriya is a Yogic technique to stimulate the digestive ‘agni’/ fire. Practicing this every morning will improve your digestion dramatically. In fact yogic scripture says that practicing this daily will make you strong enough to digest glass! >> How to do Agnisaar Kriya! Stand with your legs wider than shoulder width and place your hands with your palms facing inwards on your thighs. Exhale and without breathing anymore; flap your stomach in and out - drawing in and releasing your stomach muscles! 2)   Surya Namaskaar: Your basal Metabolic rate (BMR) is maintained by Thyroxin hormone and hormonal secretions also control most bodily [...]

By | September 26th, 2014|Asana, Core Strength, Meditation, The Fun side of Yoga!, Total Yoga, Total Yogis, Yoga, Yoga for Sports|Comments Off on 5 Yoga Steps to get a Flat Stomach!

FAQs about Yoga!

    How yoga helps in treating backpain? Yoga is perhaps the most important methodology to treat Back Pain. Most Back Pain is caused because of the sedentary nature of our modern Lifestyle; and hence due to weakened Back and Core muscles. Add mental Stress to this, which causes stiffening of muscles and we find that Back Pain has become a global epidemic! Yoga exercises or Asanas were designed to keep the Back supple yet strong as a straight back was pivotal for sitting long hours in Meditation. Asanas are often used in Physiotherapy exercises in the therapeutic alleviation of Back Pains. Also, Yoga’s Breathing exercises or Pranayama helps us de-stress; so then our Body can relax and heal itself.   Is yoga a good workout? Take a peek in to any gym in the world and you will see a Yoga class on the schedule. Yes, Yoga has universally been accepted as an effective work-out! Yoga helps us get Fit, lose Weight, tone our muscles, improve posture, alleviate back pains and strengthen the back. It helps us make our bodies more supple and Flexible while also Strengthening to create a lean, toned look. Worldwide sportsmen and athletes are swearing by yoga! It is an exercise that caters to people of all age groups. Yoga is arguably the most complete workout in the world as it benefits all aspects of Fitness - flexibility, strength, cardio, balance and mental wellbeing!   Is yoga good for respiratory system? Yoga lays a high emphasis on Breathing. In fact an entire range of practices called Pranayama are dedicated to Breathing completely. This makes the Body stronger and eliminates toxins. The right balance of Oxygen and Carbon Dioxide is vital [...]