The Yoga Yuga

  • Experts suggest that you master these five easy yoga regimes and asanas for a better and a fitter you. Welcome to Generation yoga.
- Shreya Sharma, Kathmandu
The Yoga Yuga

Jul 24, 2015-

Constituting numerous health benefits and aiming for spiritual liberation, the way of life that is yoga is probably hard to comprehend for many and its concept is still alien to most. Yoga is an ancient mind-body system which has its roots in the Eastern culture, practiced with the core intention of living a life of peacefulness and serenity. But with time people distanced themselves from these rich teachings. However, a better number of people are now jumping into the yoga bandwagon, and for all the right reasons. There are hundreds yoga asanas and routines, but Yoga Expert Bhawesh Khanal is positive that if we master just these five yoga regimes we’re set for life. These five regimes are also one of the key poses in the whole of yoga practice, and is great for beginners to start off with. Yoga, however doesn’t bear immediate results, and one of it’s greatest lessons is patience.  



The Sun Salutation

Suryanamaskar consists a total of 12 easy asanas, and is considered to be a complete yoga regimen. A great start for beginners.  

Here’s how to: 

- Prayer pose: Start with basic namaskar position.

- Raised arms pose: Stretch your back keeping your arms parallel above your head and inhale.

- Hand to foot pose: Stretch your back and touch the ground with your palms lying flat on the ground.

- Equestrian pose: Push your right leg back as far as possible with the knee touching the ground.

- Stick pose: Breathe in and take your left leg back bringing yourself into a stick position.

- Salute with eight parts or points: Bring your knees to the floor while exhaling. Push your hips backward, slide forward and rest your chest on the floor.

- Cobra pose: Slide forward and raise the chest into a cobra posture and look up.

- Mountain pose: Raise your posterior and hips with your palms touching the ground and bring yourself into an inverted V position.

- Bring the right leg forward to come back to an equestrian pose.

- Breathe out and bring your left leg forward and bring yourself back to hand-to-foot pose.

- Stretch your hands and bend backwards a little bit to be back to raised arms pose.

- Exhale, bring your arms down and relax. 

Why suryanamaskar?

- Yogis believe it takes courage to be patient, and this asana helps increase courage.

- Digestion is related to the sun, so our meals and their portions are also regulated by the time of day. It helps strengthen the digestive fire and betters digestion.

- Great impact on the heart, liver, intestine, stomach, chest, throat, and legs—the whole body from top to bottom.




Tree Posture

Tree posture is meant to help you gain stability and feel nourished and strong. It allows you to connect with the ground and the sky above you like a tree.

Here’s How to:

- Stand straight with weight equally on all four corners of both feet and hips facing forward.

- Begin to shift the weight over to the left foot, lifting the right foot off the floor.

- Bend your right knee and place the heel as high up against the left thigh as possible.

- Press the foot into the thigh.

- Make sure to keep the hips, shoulder and torso facing front.

- Stretch your hands to a prayer pose above your head and feel the stretch between your head and toes. 

The benefits

- Improves physical and mental balance.

- Strengthens thighs, legs, calves, ankles, and spine.

- Improves body posture.



Snake Posture

As the name suggests, one imitates a cobra in a caudal position. This pose stretches the muscles in the back and the shoulders.

Here’s How to

- Lie on your stomach facing downward and toes flat on the floor.

- Keep your legs close together with your feet and heels lightly touching each other.

- Place your palms on the floor underneath your shoulders, keeping your elbows parallel and close to your torso.

- Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.

- Inhale while holding the position for 6-8 seconds.

- Exhale. Repeat 5-6 times.

The Benefits

- Reduces belly fat.

- Cures acidity, indigestion and constipation and increases body heat.

- Improves blood circulation.

- Helps you achieve a shapelier figure.



Shishuasana: Child Pose

This is a simple relaxation pose in yoga. It is mainly meant to relax your back, especially after a challenging position. 

Here’s How to

- Sit on your heels; bend forward with your forehead touching the floor with your arms alongside your body and palms facing up.

- Press your chest on your thighs. 

- Breathe and hold for 4-12 breaths.

- Back to the initial position.

The benifits

- Helps calm the body and mind and releases stress, tension and fatigue.

- Stimulates the third eye point. 

- Relieves constipation and back pain. 



Very popular among all yoga practitioners, this is a breathing exercise; however, it is not a type of Pranayam. This is a process of cleaning the wind pipe. The word kapalbhati is made up of two words, kapal meaning skull and bhati meaning shining/illuminating. The organs under the skull, mainly the brain and the small brain, are influenced in a healing way. 

Here’s How to

- Sit in padmasana in a dhyana pose and keep breathing gradually.

- Inhale so as to move the diaphragm and the muscles of the abdomen rapidly.

- The air should be exhaled with the help of that rapid movement. 

- Continue this rotation swiftly in a rhythmic manner. 

- One set has 15 cycles, and repeat the sets three times with 15 seconds break between two sets.

The benefits

- Kapalbhati emphasises the movement of the stomach muscles strengthening the digestive fire.

- The constant pushes exercise the muscles that are used for breathing, which helps increase their efficiency.

- A certain pressure of air is created in the process, which helps remove the impurities in the breathing tube and alveoli.

- It increases the oxygen level in the blood; hence the need for oxygen is lessened. 


International Day of Yoga

In the occasion of International Day of Yoga, to be celebrated on every June 21 since this year, Human Values for Peace and Prosperity (HVPP), as an educational, spiritual organisation arranged ‘Support Education in Nepal’ campaign. It aimed at raising awareness among people in Nepal and all over the world about the importance of emphasising and supporting education in Nepal. HVPP marked International Day of Yoga by organising a zero budget event where more than 200 schools, colleges and organisations in the valley performed Surya Namaskar sessions. 


Yoga Facts

Did you know?

- Yogis do not practice yoga during full moon or new moon days–as moon has direct effect on our bodies and also affects our emotions. 

- Yogis traditionally do not eat meat not only because of the vow of Ahimsa 

(non-violence), but because meat is dead, so there is no pranic value (life force) within it.

-‘Doga’ is a type of yoga in which people use yoga to achieve harmony with their pets.

- The swastika is a yoga symbol that comes from the Sanskrit term Svastik, meaning ‘that which is associated with wellbeing’.

- The yoga symbol “Om” is found in Hindu and Tibetan philosophy. It is said to be the primordial sound of the universe and is connected to the Ajna Chakra (the conscience) or ‘third eye’ region.

Published: 23-07-2015 11:41

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