Type 1 Diabetes

Every year, more than a hundred thousand (10,0000) people are diagnosed with type 1 Diabetes. Any person, at any age and of every size or shape, can get type 1 diabetes! There is no need to worry; there are a few very effective natural therapies and medications that can help. Yoga therapy is one of the ancient techniques used for a long time to help Diabetic people. A large number of yoga professionals are helping suffering people around the Globe.
In type 1 diabetes, the insulin-producing cells (beta cells in the pancreas) are damaged. Therefore not enough insulin is produced. Carbohydrates are broken down into glucose (simple sugar) by the body that it uses for energy. The job of insulin is to get glucose from the bloodstream into the cells of our body. Some Yoga therapy sequences massages stimulate and activate the pancreas and help people suffering from diabetes. The pancreas has a vital role in digestion and in regulating blood sugar.

Of course, there are other effective treatments also which a doctor can prescribe. However, when you can handle a situation with natural remedies, it’s better not to take heavy medicines. People who practice yoga regularly tend to fall less sick compared to people who don’t practice Yoga. With yoga therapy, a proper exercise routine, and a proper vegetarian balanced diet, a person can live a healthy, normal, and long life.

Type 2 Diabetes

The most common type of diabetes is type 2. In this form of diabetes, the body improperly uses insulin. Some lucky people can manage their blood sugar with healthy vegetarian foodstuff, proper Yoga practice, and sports. Unfortunately, some people need to have insulin or other medications to help to manage this condition.
The essential thing to keep in mind when managing type 2 diabetes is a super healthy vegetarian and nutritious diet. Find a qualified Ayurvedic doctor who can prescribe you a properly balanced diet plan that fits your daily lifestyle.

Keeping yourself fit is another gold key to manage type 2 diabetes. You can not be lazy; the mantra is to keep moving and having a physical workout every day. Physical activity can include, Yoga asanas, Pranayamas, long walks, slow jogging on soft ground, cycling or swimming. I am sharing with you a Therapeutic yoga sequence below:

Some tips for diabetic people

• Don’t drink any liquid juices because liquid sugar mixes with the blood immediately.
• If you want to eat sweet, you can eat dates, figs, and Raisins (small quantity). Eat something which liquidates and mixes in the body slowly.
• Eat a balanced vegetarian diet according to Ayurveda
• Regular physical activities

Asanas and Pranayamas for Diabetes

For diabetes, these postures and two pranayamas are a panacea. This yoga sequence is also beneficial for those people who don’t have diabetes. If practised daily, the chances of having diabetes will fall to almost Zero.

Pranayamas for Diabetes

• Kapalabhati 5 to 10 minutes in a slow or medium speed
• Anulom vilom or Nadi Shodhana – 5 to 10 minutes
  

Asanas for Diabetes

1. Mandukasana
2. Shashankasana
3. Yogmudrasana
4. Ardhmatsyendrasana
5. Vakrasana
6. Gomukhasana
7. Pawanmuktasana
8. Uttanpadasana
9. Naukaasana
10. Kandharasana
11. Savasana

1. Manduk asana or Frog pose

1. Sit in Vajrasana or thunderbolt pose.
2. Make a fist with both hands bringing your thumbs tucked inside your fingers
3. Take a deep breath in and breathe out forcefully through your nose, emptying your lungs and performing “Bahir kumbhak” (outer retention).
4. Pull your stomach inside, place your fists ( from the side of your thumbs) on both sides of your navel and knuckles touching together.
5. Start bending forward, keeping your spine straight and keep looking forward. In this way, your stomach will be pressed with the help of your fists.
6. Maintain this pose for 15 seconds initially and increase the time slowly and gradually. Remember not to breathe in while you are bent forward.
7. Now slowly raise your trunk to Vajra asana, release the pressure from your abdomen, inhale and bring your hands on your thighs.
   You can practise it 2 to three times.

Benefits

• It tones and stimulates all the abdominal organs.
• It helps in activating the Pancreas and is pretty helpful for diabetic people.
• Good for constipation

Contraindications

• People with severe back pain should avoid this pose or don’t bend fully down.
• Not recommended for pregnant women
• In case of any hip, knee or ankle injuries, don’t practice Manduk asana.
• Recovery from any surgeries.

2. Shashank asana or Pose of the Moon

1. Sit in Vajrasana with your spine straight.
2. Inhale, raise your arms over your head from the front of your body. Keep your arms straight and shoulder-width apart.
3. Exhale bend forward from your hips, keeping the arms straight next to the ears.
4. At the end of the bending, the forehead, hands, forearms, and elbows will touch the mat.
5. Hold this position for 10 seconds to 1 minute ( retain the breath). Beginners should slowly increase the holing time in the final position.
6. Inhale and slowly raise your trunk, arms and head up in one straight line.
7. Exhale and lower your arms and rest your hands on the thighs.
   This count as one round
   Practice 5 rounds

Benefits

• Shashank asana Stretches and strengthens the back muscles.
• It helps to separate every vertebra from each other and releases pressure on the discs.
• This leads to better functioning of the Adrenal glands
• Tones the whole pelvic area
• Stimulates the health of female and male reproductive organs.
• Relieves constipation if practised regularly.

Contraindications

• People with high blood pressure
• Back injury
• Slip disc
• Vertigo

3. Yogamudrasana or Attitude of Psychic Union

Yogamudrasana is a seated forward bending asana. It is an advanced asana and belongs to the group of Padmasana.
The Yogamudrasan is made up of three words – Yoga, Mudra and asana. Mudra means gesture. Mudras can be performed with simple hand movements or using the entire body.

It is also known as the psychic union pose because it helps channel the flow of psychic energies within the body and stimulates psychic energy centres.
Advanced practitioners practice Yogamudrasana to awaken the Kundalini, the cosmic, spiritual energy that lies at the muladhara chakra.
This asasa can be done in Padmasana or in Sukh asana

1. Sit in Padmasana or Sukh asana with closed eyes. Relax totally, and be aware of your breathing.
2. Open your eyes, bring your hands behind your lower back and hold one wrist with another hand.
3. Take a deep breath in
4. Exhale bend forward, keeping the back straight.
5. Try to bring the forehead on the mat, or as close as possible, you can bring it to the floor.
6. Stay in this position, relax the whole body and breath smoothly and deeply
7. In the final position if practising in Padmasana, be aware of the pressure applied on your abdomen with the heels.
8. Don’t strain the ankles, knees, thighs or back while practising Yogmudrasana.
9. Hold the pose for as long as comfortable.
10. Inhale and return to the starting position
    Practice it one more time and this time with the legs crossed the other way around.

Benefits

• Profoundly massages the abdominal organs.
• Yogamudrasana stimulates and enhances peristaltic activity. The enhanced peristaltic movement helps in flushing down the accumulated waste substances from the colon and relieves constipation.
• Profoundly massages the abdominal organs and improves digestion.
• It awakens Manipura Chakra
• It gives a good stretch to the spine
• Tones the spinal nerves.

Contraindications:

• Pregnant women
• People with heart problems
• Serious back problems
• Eye conditions

4. Ardhmatsyendr asana or Half spinal twist

5. Vakrasana or Twisted pose

1. Sit on your mat with both legs stretched out in front of your body.
2. Keep the palms of your hands flat on the mat next to your buttocks.
3. Bend your right knee and place the right foot next to the inner left thigh. Bring the right hand behind the right side of your buttocks.
4. Raise your left arm and bring it next to your ear, place your left arm on to the outer side of the folded right knee, bring your left hand on the inside of your left knee. Look behind and breathe normally.
5. When you want to get out of the pose, reverse the whole process.
6. Practice on the left side for the same duration as you did on the right side.

You can practice Vakrasana for up to 2 minutes.

Benefits

• Massages and stimulates the pancreas. It helps controlling diabetes.
• This asana is suitable for people with back pain. It tones the spinal nerves and makes the back muscles supple and strong.
• It massages the internal organs improving digestion and alleviates constipation.
• People with extra fat on the belly can also benefit from Vakrasana.

Contraindications

• Stomach ulcers
• Spinal and shoulder injuries
• Slipped disc
• Pregnancy

Note: Be aware of the twisting effect on the spine. Do not twist more than the present flexibility allows. Focus on the expansion and contraction of the abdomen as you inhale and exhale in the final position.

6. Gomukhasana or Cowfacepose

7. Pawanmuktasana or wind release pose

1. Ligh flat on your back with your arms beside the body, palms flat on the mat and head aligned with the neck.
2. Bend your right leg and bring the thigh as close as possible to the chest.
3. Interlock your fingers and clasp the hands on the right shin just below the knee.
4. The left leg remains on the mat and straight.
5. Inhale and exhale deeply. Perform outer retention, raise the head, shoulders off the ground and if possible, touch the nose on the right knee.
6. Hold this final position for 10 to 20 seconds.
7. Inhale slowly and come back to the starting position.
8. Relax the body
9. Repeat the same with the left leg.
10. Practice 3 times on the right and left.

Stage two:

1. Lie in the base position,
2. inhale and exhale. Perform outer retention.
3. Bend both your knees and bring your thighs close to the chest.
4. Interlock your fingers and clasp your hands on both the shins just below the knees.
5. Hold this position for 10 to 20 seconds.
6. Inhale slowly and come back to the base position.
7. Practice 3 times.

Benefits

• Deeply massage the abdomen and the organs related to this area.
• It helps to remove the wind and constipation.
• It strengthens the back muscles and helps in loosening up the spinal vertebrae.
• It massages the pelvic muscles, and in yoga therapy, pawanmukt asana is used for treating impotence, menstrual problems and sterility.

Contraindication

• Do not practice if you have back problems ( slipped disc, sciatica…).
• Any major neck problems
• High blood pressure
• Pregnant women should not practice

8. Uttanpadasana or Raised leg pose

1. Lie down on your back with your palms flat on the mat on the sides of your buttocks. Relax the body and be aware of your natural breathing.
2. Inhale and raise both your legs straight up to about 40 to 60 degrees angle.
3. Hold this position for 15 to 30 seconds in the beginning. Slowly and gradually increase the holding time up to one minute.
4. Exhale, bring the legs down to the ground and relax for some time till your breath comes back to normal.
5. If practised for 30 seconds, then repeat this pose three to five times.
6. If practised for 1 minute, then repeat it only two times.

Benefits

• It makes the abdominal muscles strong
• Massages the abdominal organs
• Strengthens the lower back and pelvic area
• Good for the digestive system
• Helps in prolapse problems

Contraindications

• People who have lower back problems and get pain while raising the legs
• People who are suffering from abdominal injuries or surgeries
• People suffering from High blood pressure should not practice for more than 30 seconds

9. Nauka asana or Boat pose

1. Lie flat on your back, legs together, arms beside the body and palms on the mat.
2. Take a deep breath in. Hold your breath inside, raise both legs, head, shoulders, arms and trunk off the mat.
3. Shoulders and feet will be 15 cm above the ground.
4. Balance the whole body on your buttocks, keeping the spine straight.
5. Arms and hands should be aligned with the toes, and palms are facing down.
6. Gaze at the big toes. Eyes are open throughout the practice.
7. Hold the final position for 15 to 30 seconds. Time duration can be less if it can not hold for 15 seconds. Do not strain.
8. Breath normal while in the pose.
9. Exhale and come back to the base position.
10. Practice 3 times
11. Relax in the base position after every round.

Benefits

• This asana strengthens the abdominal region.
• It helps in improving the health of the pancreas, liver and kidneys.
• It helps in burning the extra belly fat
• It can be helpful for people with hernias

Contraindications

• low blood pressure,
• back or hip injuries, spinal problems,
• Asthma,
• week
• pregnancy
• first three days of the menstrual cycle

10. Kandharasana or Shoulder Pose

11. Shavasana or Corpse Pose

The post Yoga for Diabetes appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.

The post Asana of the Month: Padma Mayurasana appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.

The post Asana of the Month: Padmasana appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.

Yogic food – How to start your day?

In the morning after brushing teeth, the first thing everyone should do is drinking water. In winter, People who have high cholesterol, constipation, pain in the joints, arthritis and are overweight should drink warm water in the morning. If you have no problems you can drink water at room temperature rested overnight in a copper vessel or in a glass bottle. Drinking warm water in the morning helps in weight loss. In case you are suffering from acidity then drink room temperature water.

Drinking water according to weather and issues

In winter drink warm water in the morning, it helps to maintain the body temperature and chances of catching a cold become less.

In summer, people with problems like high cholesterol, constipation, joint pains… should drink slightly warm water in the morning and people who have no problems can drink room temperature water. During the day if the temperature is hot then people with problems (cholesterol, constipation, joint pain…) can drink slightly cold water. People with no issues can drink cold water. When I say cold it doesn’t mean freezing cold straight from the fridge!

Yogic food – How to drink water?

I have noticed that people have become so busy with their lives that they don’t even sit down to drink water. The right and the yogic way of drinking water is sitting down in a squatting position, but most of the people can not sit in a squatting position due to different issues. So at least what you can do for your good health is to drink water sitting down on a chair. Yogic science and Ayurveda says in the long term, drinking water in standing gives pain in the knees, and joints and it deforms the dosha Vatta.

What can you drink or have along with water in the morning?

Drinking Aloe vera juice and amla juice, eating neem leaves, tulsi leaves and also a small amount of raw garlic is good in the morning (garlic stimulates digestion and appetite and is also good for high cholesterol). Raw garlic should be taken in a small quantity as a medicine.

In the morning you better take care of your body, it will keep you active the whole day.  30 to 60 minutes practising Hatha yoga in the morning can and will keep you sharp during the day at work, school… and also will give you a satisfied feeling from within.

Yogic food – What to eat at breakfast?

Light and nutritious breakfast. A person should not eat the same breakfast every day, keep changing your breakfast. Let’s put it like this: On Monday eat porridge, Tuesday fruit salad, Wednesday oatmeal, Thursday sprouts and fresh juice, Friday vegetable salad (the more colours of vegetables the more benefits), Saturday khichadi with curd or yoghurt… Once a week eat only one time in the evening and also once in two weeks fasting is recommended.

Some people eat straight away in the morning (*BANG*) without doing any physical activities. I highly recommend not to do this Bang Bang! Don’t do this at all, also don’t start your day burning yourself with a cup of coffee or a cup of tea it doesn’t give you anything good it just makes your way shorter towards your grave!

Yogic food – What to eat at your dinner?

Most of the people must be wondering why I am jumping to dinner and why am I not mentioning lunch…? According to the yogic lifestyle, we eat only twice a day. Till the age of 33, a person can eat thrice a day and after 33 eat only twice.

Cook your food with different oils, don’t use the same oil every day. You can cook with sesame oil, mustard oil, rice bran oil (physically pressed is the best) or cows ghee. I don’t recommend refined oils. If you are making chapatis or you are a bread eater then make your chapatis and bread with different grains.

By eating a variety of grains, legumes, vegetables, fruits, oils and milk products you will consume sufficient nutrition. There will be no need for eating extra vitamins and supplements. In case you are a vegan, do not forget to consume enough Vitamin B12.

Yogic food – How to eat?

Very first thing, eat with full awareness, be conscious while eating, chew your food till the time it becomes kind of liquid in the mouth, be happy while eating and show gratitude towards the food. Increase the time of eating (chew for long) and decrease the amount of food you eat. Do not drink water before eating food. Drink water only after one hour of eating. Do not overeat.

Do you want to live Longer and Healthier!?

I guess yes you do. I have a simple mantra for living longer and healthier. The Mantra is – Fill your stomach half with food, a quarter with water (drink an hour after a meal), and leave quarter empty. Also, add 50% of fresh fruits (in the morning before breakfast) and raw vegetables (always before the cooked meals) in your diet. If you eat like this you will feel a drastic change in your body within 3 to 5 months of time. Also walking for 30 minutes after dinner is very healthy.

Yogic food – When and how to consume curd, buttermilk, and milk

Curd in the morning.
Buttermilk in the afternoon.
Milk in the evening or in the night before sleeping.
Practice Hatha Yoga in the morning empty stomach.

Try these yogic tips and say hello to a healthy and prosperous life.

About us

We are a Yoga school and healing centre where we follow a spiritual and healthy lifestyle. Living with a mind frame of simple living and high thinking. If you strive to go deeper into the Yogic and Ayurvedic knowledge then Yog Temple is the place for you.

We offer:

• 100-hour Yoga teacher training courses
• 200-hour Yoga teacher training courses
• Shamanism courses
• Shamanic healing
• One week of yogic lifestyle
• Body balancing work

Feel free to write us for any questions here – info@yogtemple.com

The post Eating and drinking like a Yogi/Yogini appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.

Yoga and Ayurveda for a healthy lifestyle

An enormous amount of money and time has been spent into knowing the positive effects of copper on a person’s health. In the past, many yogis and ayurvedic practitioners mentioned the benefits of copper. They gave this knowledge for free so humans didn’t pay much attention to it or didn’t take it seriously. It came into my attention that some of the environmental protection agencies are considering copper as the only solid material that kills bacteria and protect humans from several health risks. The Indian Ayurvedic tradition of drinking water in a copper vessel and these scientific facts are bringing many people back to the roots and encouraging them to reestablish this ancient daily routine.

Awareness to gain maximum benefits

Only knowing about the benefits of drinking water from the copper lota or vessel is not enough. Everyone who is considering to use or already using copper vessel must know the proper method of consuming water from a copper Lota to gain maximum benefits.

Proper shape, design and material of the copper vessel

Before you buy a copper lota for yourself, keep in mind these three things – Material, shape and design of a copper vessel plays a big role in its health benefits. Water has to rest for about 6 to 8 hours in the copper vessel before drinking. This way you allow copper ions to dissolve in the water in small quantity (known as oligodynamic effect). These copper ions make the water potent to kill bacteria, fungi, mould, microorganisms, algae etc.. Copper also has anti-inflammatory, antioxidant properties and it also helps in destroying toxins.

Balance your doshas by drinking water from a copper vessel

Ayurveda says, drinking copper enriched water on an empty stomach in the morning helps balance all three doshas (pitta, vatta and kapha). Balanced doshas help in the proper functioning of different organs and different metabolic processes.

More benefits

Additionally here are some more reasons why drinking water from a copper vessel is beneficial for you:

1. Digestion becomes better or whole digestive system works better
   Properties of copper kill harmful bacteria in the stomach, helps in indigestion, infections of the stomach and is a panacea for ulcers.
2. Works as anti-ageing.
3. It helps to heel wounds much faster.
4. Good for people suffering from Arthritis.
5. All over skin health is improved.
6. Reduces the risk of cancer.

Basic things to know about drinking from a copper vessel

1. Always buy a well-reputed brand which has a rapport in the Ayurvedic community.
2. You don’t have to drink water from a copper vessel the whole day. One or two glasses in the morning and a glass or two in the evening is sufficient. Rest of the time I would recommend drinking water from a glass bottle.
3. Let the water rest in the lota overnight, this way water will be ionized during the night.

Please Note

• After every two months take a 15-day break from using the copper vessel.
• Every two years change your copper vessel.
• In life do everything in moderation. excess of anything is bad. In India, we have a saying – Even if you over-consume holy water you will puke or your stomach will burst.

About us

We are a Yoga school where we follow a spiritual and healthy lifestyle. Living with a mind frame of simple living and high thinking
We offer:

• 100 & 200 hour Yoga teacher training
• Shamanism courses
• One week of yogic lifestyle (Retreat)
• Body balancing work

Feel free to write us for any questions here – info@yogtemple.com
Om Namah Shivaya

The post Health benefits of drinking water from a copper vessel appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.

How to use neem leaves for different ailments

Wound healing: Apply a paste made from fresh neemba leaves on your wound a few times a day till it heals. You can also mix neem powder with some water until a homogeneous mass is obtained.

Dandruff: Boil some neemba leaves in water for 15 to 20 minutes or till the water becomes green. Let the water cool down, wash your hair with shampoo and cleanse your hair with neemba water. Within a few weeks, you will see the result. If you can not get fresh neemba leaves you can also use readymade neem shampoo (link). Additionally, you can use neem oil on your dry hair to boost the effect and to moisturize your hair and scalp.

Eye problems, irritation, redness or tiredness: Boil a few neemba leaves in water, let the water cool down and then wash your eyes with this water. Alternatively, you can boil neem powder in water and proceed as described.

Acne and skin problems: Neem is anti-inflammatory and can reduce acne and other skin irritations. Use neem oil to relieve dryness, itchiness, and redness. There are also special neem face washes and creams for problematic skin.

Immunity booster: Grind some neemba leaves or use neem powder, mix it with lukewarm water and drink it. This will help to boost your immunity.

Cancer: Neemba has amazing properties to kill cancerous cells. Researchers from Hyderabad, India discovered a phytochemical named Nimbolide, which is obtained from Neem and fights various types of cancer. Drug companies are now trying to develop Nimbolide-based drugs. More about that you can read here.

To be noted

Neem is a very strong plant, which is also known for its antifertility effects. It can kill sperm cells if it is consumed in high quality. Indian researchers are currently developing a male contraceptive made from neem.

Further neemba should not be taken by pregnant ladies till the fifth month of pregnancy! It causes heat in the body and can lead to miscarriage. It should not be consumed internally for the whole pregnancy. After the fifth month, it can be used externally in form of oil to reduce stretch marks or to treat rashes.

If you don’t have knowledge about Ayurveda then please consult an ayurvedic doctor before consuming this ancient plant.

The post Incredible Neem – Ancient healing plant for modern use appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.

Surya Namaskara should be practiced 6 to 12 times. To gain maximum benefits it should be done early in the morning facing the sun. Like this we bath our whole body in the rays. We thank the sun for giving light, life, joy and warmth to the entire world.

Note: In Bhujangasana (Cobra Pose) you can choose to flaten or point your toes.

Suryanamaskara – Sun Salutation

Pranamasana (Prayer pose)

1. Stand firmly with the head, neck, and trunk in a straight line. Palms together in prayer position. Center yourself and concentrate on a devotional attitude.

Hasta Utthanasana (Raised Arm Pose)

2. Inhale. Raise your arms up over your head and tilt them slightly back, until they are next to the ears. Keeping the legs straight, and the head between the arms, arch the spine and bend backwards as far as possible without straining.

Padahastasana (Hands to foot pose)

3. Exhale. Bend forward from the hips, keeping the back staright and the arms next to the ears. continue bending; place the palms next to the feet, aligning the fingers with the toes. This position is a symbol of thanking the Mother earth, where our feet are firmly planted.

Ashwa Sanchalanasana (Equestrian pose)

4. Keeping your hands down, Inhale and step your right foot behind you. Rest the right knee and the top of the right foot on the floor and extend the toes. The left foot remains between the hands, the hands remain firmly on the floor. Arch the back, look up and stretch the head back as far as possible.

Kumbhakasana (Plank pose)

5. Retain the Breath. Bring both legs back behind you and balance in the plank pose, as if you were about to lower yourself into a pushup. Push out at the heels for strength.

Ashtanga Namaskara (Knee-chest-chin pose)

6. Exhale. Bring your knees, chest, and chin (or forehead) to the floor. Keep your tailbone up off the ground. In this position, only the toes, knees, hands, chest and chin/forehead touch the floor. The nose should not touch  the floor. Elbows should remain close to the body and the tips of the fingers are in line with the breasts.

Bhujangasana (Cobra Pose)

7. Inhale. Without moving the hands and chin/forehead, relax the legs and extend the feet so that the body rests flat on the floor (If you suffer from lower back pain, you might feel uncomfortable with the feet flat on the ground – then you can keep the toes pointed like in the video). Raise the head, shoulders and chest. In this posture, navel remains on the floor. Tilt the thorax, use the muscles of the back only. Do not use the arms and hands to push the body off the floor, but only to balance the body.

Parvatasana (Mountain Pose)

8. Exhale. Don’t reposition the feet or hands, press the feet to the floor so that the toes point towards the hands, straighten the arms, pushing the buttocks high in the air. Bring the head between the arms and try to press the heels to the floor. Parvat asana (Mountain Pose).

Ashwa Sanchalanasana (Equestrian Pose)

9. Inhale. bend the right knee and place the right foot between the hands. Rest the left knee and top of the left foot on the floor and extend the toes. Arch the back, stretch the head back, look up and bend back as far as possible.

Padahastasana (Hands to feet pose)

10. Exhale. place the left foot beside the right, keeping the palms on the floor. Straighten the legs and bring the head to the knees.

Hasta uttanasana (Raised Arms Pose)

12. Inhale. raise the body, stretching the arms up and back. Bend back as far as possible without straining. Remember to keep the arms close to the ears and the legs straight.

Pranamasana (Prayer pose)

13. Exhale. Return to an erect standing position, as you bring your hands back into the prayer position, standing in Pranamasana.

The twelve positions of surya namaskara are practised twice to complete one round. For the second half-round, bring your left leg back first to create a balance.

Incredible benefits of Sun Salutation

• Strengthens the entire body
• Improves flexibility
• Helps lose weight
• Strengthens muscles and joints
• Gives a glow to the skin
• Promotes healthy digestion
• Improves mental and physical balance
• Helps with insomnia
• Ensures regular menstrual cycle
• Brings down blood sugar levels
• Helps with anxiety
• Helps detox
• Improves sexual functions of the body
• Stimulates the nervous system
• Lowers blood pressure and strengthens heart muscles
• Improves the capacity of the lungs
• Helps with back pain

The post How to do Surya Namaskar (Sun Salutation) appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.

For many years yogis have been using headstand to build up a healthy heart and brainpower, and the best part of it is that anybody can do it. You do not have to have a special body to perform this posture; Just follow the guidelines given slowly and step-by-step. Like this, you will learn it in a few just weeks.

Please note: While performing headstand, most of the body weight is on your arms and the rest of the weight can be on the head and the neck should be aligned with the spinal column.

How to come into Headstand: The Eight Steps

Starting position

Sit in Vajrasana hands on your thighs, close your eyes and relax (for few moments) before you perform Headstand.

Basic Instructions

1. Sitting in Vajrasana. Touch your elbows with opposite hands. Lean forward and place your forearms on the mat approximately 20 cm away from the knees. Buttocks will be touching the heels.
2. Elbows will remain where they are, open your hands and interlock your fingers. Like this, your elbows and hands make a tripod which will hold the most of the body weight.
3. Lean forward and place the crown of your head on the mat, press your elbows and hands against the floor and support the back of your head with your hands. Remember to keep the neck straight and do not move your elbows.
4. Keep the weight on the elbows, straighten your knees and point your hips towards the roof.
5. Keeping the knees straight, walk a little forward until you feel the back straightening and the hips aligned with the head. The weight rests on the tripod.
6. Slowly lift your feet off the mat, up to one by one. Bend your knees to the chest and bring your feet to the hips (use your core and lumbar muscles). Hold this position for at least 10 seconds and try to keep the back straight (weight on the tripod) . Don’t be in hurry to straighten your legs as this can lead to disbalance and you can fall on your back (very risky). Try to keep your breath in the rhythm and stay in half headstand for 30 seconds.
7. Keeping the bent knees together, straighten your hips and slowly raise your knees up until they are pointing straight towards the roof. Keep most of the bodyweight on the tripod (elbows and forearms). Be aware of the balance in your lower back, so that your body doesn’t shake front or back.
8. Keeping the weight on the elbows, straighten your knees and bring the feet up. Breath slow and deep.

Timing for Headstand

Initially stay in the posture for 5 seconds, slowly increase it to 10 minutes. Practise it every day for 5 to 10 minutes. Try to breath smooth and rhythmical while in the posture.

To Come Out of the Headstand

Keeping the body in control, slowly bend your knees, in the reverse order, until your toes touch the mat. Keep your head on the mat bend your knees and relax in Balasana for few seconds until your breath comes back to normal. Lie down in Savasana.

Benefits Of the Posture

• This asana awakens the Sahasrara Chakra.
• Very good for people suffering from anxiety.
• Helps in relieving from psychological disturbances.
• Sirsasana helps the stagnant blood to drain down from the lower parts of the body.
• Sirsasana fights against the dropped stomach.
• Improves eyesight and hearing.
• Memory capacity is increased.

Yog Temple is a Yoga School and Healing Centre in Sweden, Austria and India. We offer Yoga Teacher Trainings, Yoga Retreats and Shamanism Courses.

The post How to master Sirsasana (Headstand) appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.

The post What is Yoga? appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.

Practice yoga under the right guidance

It will be better for you if you have some yoga knowledge before you come to Yog Temple for a Yoga Teacher Training. Read here what Yoga is.

Unlike other orthodox yoga schools we respect everybodys different requirements and viewpoints. At Yog Temple we like to share knowledge (give and take), try different things and we love to make our students experience the authentic yogic lifestyle.

Your personal yoga practice will help you to connect to the traditional teachings we give, at much deeper level. You will learn and develop the right skills which you need to build confidence. Further you can discover the inner teacher capable of giving harmonious yoga lessons to your future students.

We value your feedbacks!

Come with the empty cup of your knowledge, so it can be filled…

As mentioned above to come with some yoga experience, we also highly recommend to be open.

The knowledge  you have is important, however one must welcome the new posibilities, ideas and challenges in life. It is so rejuvenating to experience new stuff and so exciting to do the old stuff in a new way. It is fun to learn a new asana or to do an old one using a new technique or to learn the techniques to achieve Sirshasana (head stand) or Adho Mukha Vrksasana (hand stand)!

At Yog Temple we never force any one to follow our teachings. We always want you to find and get the best for yourself. We try to keep the sessions interactive to maintain a flow of information between the teacher and students. This way the learning never stops.

Focus is the key

Forget and leave everything back home you don’t need during your course and focus on the development.

During your YTTC you can really be with yourself- your body, your emotions, your goals, dreams… if you are clear about your goals then we provide the environment and guidance to achieve them. Moreover being alone at Yog Temple, surrounded by Indian and western yoga teachers gives you an opportunity to discuss important questions, life experiences, authentic healing methods, but it can happen only when you devote yourself to the procedure.We highly recommend to keep away from the social networking sites (Facebook, Twitter…) during the course as it can draw your mind towards the contemporary world. It is advisable to use the internet only to be in touch with your loved ones.

Ask questions

Yog Temple is of its own kind, we are not a “money making” type of school. We keep the strength of our batches small (8 to 10) so all students can ask questions and doubts freely and without any hesitations. With small batches teachers can focus  and observe their students easily and also can build a better student-teacher relationship. Keeping in mind that teacher training course is of few weeks, we provide all the necessary course material, yogic food, safe and clean environment. It makes it easy for you to concentrate on yourself and enjoy your Yoga TTC at Yog Temple. We teach the classical adjustments which has been passed on from generation to generation in India. We help you to develop the skill to modify the asanas as per your requirement and body  type. So  prepare yourself to be engaged with all the activities.

We look forward to see you on the mat!

We also offer our Yoga Teacher Training Course in a mixture of German and English.

The post How to prepare yourself for a Yoga Teacher Training Course? appeared first on Yoga Teacher Training Course in Sweden, 200 & 300h TTC, Yoga Alliance, Yoga Alliance International, Shamanism Yoga Course in Sweden, Yogalärarutbildningen Sverige.