When it comes to upper body it includes muscles such as shoulders, arms, back and chest. Particular Shoulder muscles are important as they are used to aid a wide range of bodily motion, and helps protect the shoulder joint. Shoulder joint is considered as sensitive joint and due to strains, tears, and strength imbalances you can experience pain in the shoulder.

Suggested read – Asana: what, why and how

Fortunately, a few key yoga poses for shoulder strength can help in improving range of motion, releasing the tension in the shoulder muscles and increasing the stability to help in preventing injury as well as your shoulders muscular and joint strength. If the shoulder is already injured consult your physician before performing any yoga pose. Here are 5 best yoga poses for shoulder strength.

1. Shoulder Stretch and Warm ups Exercises

Before doing any exercise, you must do some stretching and warm up exercises. It is also a best way to prepare for core yoga poses for shoulder strength. Here are some exercises for shoulder stretch and warm up

• Arm circles
• Lateral raise (side raise)
• Deltoid raise (front raise)
• Push up
• High plank and side plank
• Pawan-mukta-asana (joints movements)

2. Adho Mukha Svanasana (Downward Facing Dog pose)

Adho mukha svanasana also known as downward facing dog (an upside-down V shape) is suitable posture for beginner to expert. This is the best posture to improve strength and flexibility of whole body.

How to do it:  

• Place your hands a little wider than shoulder width, and feet about hip width.
• Press the heels to the mat. Draw the belly up towards the spine to engage the core, press the sit bones up towards the sky.
• Keep the head and ears in line with the arms.
• Create space in the upper back and strength in the shoulders and upper back by moving the shoulder away from ears and continue pushing the floor away from you.

3. Chaturanga Dandasana (Four-Limbed Staff pose)

Chaturanga Dandasana or Four-Limbed Staff pose is among the best poses for front body strength. It also known as low plank.

How to do it:

• Shift the plank forward, moving the shoulders in over the wrists and feet up on mount of toe. Make sure heels are pointing back. This shifted-forward plank position is the key to a safer Chaturanga.
• Roll your shoulders back to blossom your chest through your upper arms. This will also naturally cause your head and neck to come up a bit out of their flat position, but they will still be in line with your spine.
• Lower to Chaturanga. Bend your elbows straight back, hugging them into the side of your body as you go. They should not wing out to the sides like they might in a traditional push-up.
• Notice that because your shoulders were already in front of your wrists, your forearms naturally assume a perpendicular position to the floor.
• The ideal version of the pose has the upper arms parallel to the floor. Do not go any lower than that.
• Pause and hold the pose at the bottom instead of treating the whole thing as a quick transition between the plank and Upward-Facing Dog

4. Bakasana (Crow pose)

Bakasana (crow pose) is an arm balancing & arm strengthing pose. The pose targets the abs, arms, wrists, and front chest.

How to do it:

• Bend your knees slightly so that you can bring your palms flat on the floor, about shoulder distance apart.
• Plant your palms firmly on the mat about a foot in front of your feet. Spread your fingers wide and press into the top joint of each finger.
• Bend your elbows straight back. Don bend them into full Chaturanga arms, but head in that direction.
• Come up onto the balls of your feet and open your knees so that they line up with your upper arms.
• Place your knees on the upper arm or armpit.
• Begin to bring your weight forward into your hands, lifting your head as you go.
• Come up onto your tiptoes, lifting one foot and then the other off the floor.
• Engage the inner thighs for support while keeping the knees on the arms.
• Hug your feet toward your butt.
• Focus on the feeling of the body lifting. Avoid sinking into the pose, which can dump weight into the shoulders.
•  To come out, exhale and transfer your weight back until your feet come back to the floor.

5. Chakrasana (Full Wheel Pose)

Chakrasana is an advance level posture. Chakrasana is a deep back-bending pose. The Chakrasana yoga pose stretches the muscles in your chest, shoulders, quards  and hip flexors.

How to do it:

• Lie on your back. Bend your knees so that your feet are flat on the floor in a parallel position in line with your sitting bones, about a foot’s distance away from your hips. Press your feet firmly into the floor.
• Place your hands on the floor just above your shoulders with your fingers facing your shoulders.
• Press into your hands and lift your upper body off the mat, resting the crown of your head lightly on your mat.
• Press into your feet and lift your legs, pelvis and abdomen off of the mat, activating your inner thighs.
• Push more into your feet, bringing more of your weight into your palms. This will protect your lower back.
• Maintain strength and stability in your arms by continuing to press firmly into the mat.
• Let your head hang in a neutral position, making sure not to strain your neck.

Also read – Yoga Asana for Back Pain

Remember that yoga is not just about doing some poses. Yoga is a lifestyle therefore it should be adopted as way of living. Try to maintain the right posture through out the day , must include the practices of pranayama and meditation as well.

The post 5 Yoga Poses for Shoulder Strength appeared first on The Spiritual Oxygen.

Dhyan is a Sanskrit word which translates to ‘meditate.’ The word meditation comes from a latin word “meditari’, which means ‘to think or contemplate.’ Although Dhyan as a practice is much more than just thinking, contemplating or fantasising.

Read the article on what is meditation and what is not?

Over the years many speculations and assumptions have arose due to the popularity of Yoga. People practice Dhyan (Meditation) but they are not able to bear its fruits as the true meaning of Meditation is unknown to many or because of lot of myths on meditation. These myths on meditation creates a cycle of miscommunication being passed on from one to the other.

Here in this article I am going to take top 5 myths on Meditation and its practice bursting facts which I can across while practicing and teaching meditation.

Myth – 1 “Not everybody can meditate.” 

Hmmm…… it not really true (this is one of the most common from myths on meditation). But yes can not deny the fact it hard in the beginning (well everything is hard in the beginning). With the right understanding and approach people with severe health conditions also can practice meditation.

There are different techniques to practice meditation. Every person can find the suitable way for him/her to meditate, be it seated, reclined, walking, guided etc. Breath is a guide for meditation practices for beginners, as it allows you to focus and flow with it. This practice can lead to the habit of observing instead of reacting, and that is known to be beneficial for a balanced life.  

Myth – 2 “I have tried meditation but it didn’t work with me.”

Meditation is not a pill that will bring results after the 1st use. The results of the practice are increased analogically with the amount of time that someone is investing in, the consistency, the quality and the intention.

It might bring the practitioner closer to his/her suppressed thoughts or closer to the “truth” that lives in every one and in everything. Then can provoke a huge discomfort, since the modern lifestyle is designed to do the exact opposite (With distractions) and also the individual needs to take actions and change things. Apart from that the practice of meditation is based in the concept of creating new habits, new connections in the human brain. For that consistency, determination, discipline are needed. 

Myth – 3 “It will help people who suffer from long term depression or severe anxiety.”

Remember meditation is a powerful tool, but also not an instant cure for everything.
It is a state of continuous awareness of an object which can only be achieved through the Art of Concentration. This is also a great myth among the myths on meditation.

In commentary of Yoga Sutra of Patanjali, Ved Vyasa talks about five stages of mind. Kshipt (restless mind) & Mudha (repetitive thoughts) two stages are correlated to depression and anxiety (also known as lower ground of mind). People who find themselves in one of these two stages of mind, need to seek out a professional help before they might be able to benefit from meditation practice. This help can look like talking to a therapist or even taking medication.

While they start working on themselves and face their personal issues, they will eventually enter the common ground of the mind, which is called Vikshipat. This allows them to benefit from meditation and also other yogic techniques like Pranayama or Asana practice. There will always be exceptions to this rule, but generally speaking it will be hard for people with those two conditions to indulge into the practice of meditation.

Myth – 4 “Meditation is having no thoughts – it is about cleaning your mind.”

While many people believe in the misconception that meditation is all about emptying the mind, it is actually quite the opposite. Meditation is a mindful practice to train awareness and attention. This can be achieved through the practice of observation, but also with other techniques. We practice to watch the activity of our mind without reacting (without entertaining them) to anything which is on-going.

In other words: Meditation is about watching thoughts passing by like clouds so we can achieve a deeper awareness about who we are and what our thoughts are. But there are also many other meditation techniques like Mantra chanting, Trataka (gazing the flame), introspection, concentration or stillness practice. These techniques can enhance general well-being and also enable us to respond rather than react to our emotions and also triggers from the outside world.

Myth – 5 “Meditation is complicated, hard and takes a lot of time. So people say something like “

I cannot do it. Or This is just not for me. OR I cannot sit for a long time with crossed legs.”
Common arguments to start with for meditation are ‘that it is too hard,’ ‘takes too much time. While it is true that the first attempts with meditation might not
be easy, the practice offers benefits to all practitioners plus to begin with, a thin cushion/bolster underneath the bottoms is helpful.

There is no need to start with a long practice, even a short meditation gives equal benefits. Five minutes a day can also make a difference. In the beginning Pranayama works magnificently.

It is all about achieving a position in which we can focus on the practice itself to calm the mind – no matter how we start. Meditation does not have to be hard – there are so many different techniques to suit various individuals. A guided mediation might be helpful for the start as well as a dynamic meditation might be beneficial for those who are struggling to sit still for a specific period of time. It is all about the journey that will automatically unfold if the practice is done on a regular basis.

The post Top 5 Myths on Meditation and its bursting facts appeared first on The Spiritual Oxygen.

Also read- Introduction of Pranayama

1. Having no faith in the practice of Pranayama

Yes you heard it right, it is very important that whatever you do you must have faith in that practice or path which results in progressive progress in it. It is certainly not possible to achieve much of the success in the process with having no faith in you practice. Similarly Pranayama also required faith and believe in its practices. As a Pranayama teacher I think this is a common mistake during Pranayama practice most people make. You should not do some Pranayama just because teacher says it or it makes your class look more holistic. Know it more and understand it deeply then you will have internal urge to do it and that will create the whole difference.    

Wisdom brings the true faith, here I am not saying it to do just because it written in many different ancient text of yoga. Here I want you to understand its importance and science behind it, and then only you have the ability to use these impact full practices towards evaluation of all aspect of the life. I would say faith means, practicing something with believe in it. With faith in your goal and yourself, you will achieve it. This one of the top mistakes to avoid during Pranayama practice.

2. Having no-stability and strength

To do anything you do always require the strength and stability to sustain it. Unless body is not stable or comfortable, it is really not possible to perform anything with great concentration because that instability and discomfortability will constantly be disturbing you. Therefore it is important to build strength and should be priority also .

For doing pranayama you require a stable and comfortable position. Patanjali Yoga Sutra says that after having the stability and comfort in your body/position then you must try to regulate the movement of the breath. Even same thing mention in the texts of hatha yoga. Hath yoga emphasis certain poses such as padamasana, sidhasana, vajrasana or sukhasana for the practice of Pranayama and meditation because these postures allow you to keep your spine straight and head in line with it.

You should not be too tired before doing Pranayama. Ensure that you get good sleep in the night. In case, you want to do Pranayama in the evening after working whole day in office, take rest in shavasana before doing Pranayama.

3. Don’t follow the rule of Brahmacharya

Brahmacharya is one the most important practices. Although brahmacharya is mostly explained with narrow interpretation but brahmacharya has much broader interpretations. The literal meaning of the word brahmacharya is ‘to following the path of divine’ or it must be widely interpreted as ‘right use of energy’.

In my words brahmacharya is ‘to invest your energy not to waste’. We can make some other appropriate translation to this word for the sake of practical understanding. For example mindfulness and moderation, there practices are about learning to pay attention to how you can use your energy in daily life.

With the practice of Pranayama is applied in the same way. Any practice we do, it needs to keep in the mind that you are suppose to invest your energy in this practice or do it up to your capability. As many other text says that brahmacharya increases the enthusiasm within you and gives you the strength to be consistent in your practice.

4. Not following the appropriate diet

You must have heard that whatever we eat, not only influences our physical well being, but also our emotions and mental well being. So when you choose your food you are not just choosing some substance to eat but also you are choosing the energy which going to nourish your overall well being. Therefore this act of choosing food must be done consciously.

Ancient wisdom classifies three types of food – satvic, rajasic and tamasic. among these type of food, satvic food which makes you feel light, energetic and enthusiastic.

Various text of hath yog emphasis on first mastering the posture and moderating the consumption of food (eating satvic food). As one more from precautions of pranayama practices is, it must be started under the guidance of a teacher/guru. If diet is not followed accordingly these can be many side effects of Pranayama practices.

5. Not making it part of the life style

Lifestyle is the keyword for well-being. Lifestyle generally refers to the way in which you live your life and also it is a reflection of your values or attitude towards life. I think lifestyle is something which massively affects every aspect of our life. So whatever you achieved in your life does depend on kind of lifestyle you have developed.

Similarly when it comes to practices of Yoga (such as Asana, Pranyama or Meditation etc.), unless it is the part of your daily ritual it is not going to give much of the benefit. You must thrive to establish Pranayama practice as part of your daily routine. Any great result comes only when you have strong commitment and persistence. Even this is one of the mistakes to avoid during Pranayama practice.

Conclusion   

You must understand the fact that you do not need long practice with wrong notion of knowledge because it only leads to worse consequence only when you do right practice even it is less still gives you numerous benefits. therefore first let your vision be clear about common mistakes to avoid during pranayama practices then do it correctly will give you so much benefits.

The post Top 5 mistakes to avoid during Pranayama practice appeared first on The Spiritual Oxygen.

The human back is composed of a complex structure of muscles, tendons, ligaments, disks, and bones, which work together to support the body and enable us to move around. Problems with any of these components can lead to back pain. Generally pain in lower back may be linked to the bone in lumbar spine, ligaments around the spine, discs between the vertebrae and discs, spinal cord and nerves, lower back muscles, abdominal and pelvic internal organs. Pain in the upper back may be due to disorders of the aorta, tumors in the chest, and spine inflammation. But in some cases cause remains unclear.

Yoga for back pain can work as miracle in most cases. Yoga is a holistic approach to health. Various aspect of yoga such as asana, Pranayama and Meditation can work wonder in back pain. When you practice Yoga Asana, you focusing on poses that stretch the back can work different muscles to improve any imbalances and alignment issues that could be at the root of your pain and as well as correct your posture, improve flexibility.

Luckily, there are a few yoga postures and breathing to strengthen your back and in turn, enhance your posture.

Marjaryasana (Cat & Cow pose)  

Practice of this posture is a gentle stretch of the spine to begin any workout or yoga asana session. It also helps stretch out the neck, shoulders, and torso, and increases flexibility over time.

How to do:

• Start in a tabletop position on all fours with your knees below your hips and wrists below your shoulders.
• Inhale, letting the stomach drop, lifting the sitting bones upward while drawing the head and shoulders back, and chest forward.
• Exhale, arching your back like a cat, bringing the belly button toward the spine and pelvis in toward the rib cage, tilting your head toward the floor.
• Shift between these two positions 5 to 10 times.

Salabhasana (Locust pose)

The name comes from the Sanskrit word shalabh, which means grasshopper. The Locust Pose or Shalabhasana is a backbend that stretches and tones the entire back of your body.

How to Do It

• Lie on your abdomen on the ground and place your hands by your side.
• As you inhale, lift your legs and your upper torso.
• Using your inner thighs, lift your leg upwards without bending your knees. Your weight should rest on your lower ribs and abdomen.
• Hold the pose for 30 – 60 second and then release.
• Repeat the process 5 times and more.

Bhujangasana (Cobra pose)

Bhujangasana can be done just after the locust. As this have already activated your lower back muscles, the benefit doubles.

How to do:

• Lie on your stomach with your hands under your shoulders and your fingers facing forward.
• Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.
• Press into your hands to slowly lift your head, chest, and shoulders.
• You can lift partway, halfway, or all the way up.
• Maintain a slight bend in your elbows.
• You can let your head drop back to deepen the pose.
• Release back down to your mat on an exhale.
• Bring your arms by your side and rest your head.
• Slowly move your hips from side to side to release tension from your lower back.

Balasana (Child pose)

It is an extremely helpful pose. What it does is give the spine a nice stretch and take the pressure off your lower back, providing instant relief.

To do this:

• Sit back on your heels with your knees together.
• You can use a bolster or blanket under your thighs, torso, or forehead for support.
• Bend forward and walk your hands in front of you.
• Rest your forehead gently on the floor.
• Keep your arms extended in front of you or bring your arms alongside your body with your palms facing up.
• Focus on releasing tension in your back as your upper body falls heavy into your knees.
• Remain in this pose for up to 5 minutes

Matsyendrasana (Spine twisting)

This twisting pose energizes your spine and helps to relieve backache. It stretches your hips, shoulders, and neck. This pose can help alleviate fatigue and stimulate your internal organs.

How to do this:

• From a seated position, draw your right foot in close to your body.
• Bring your left foot to the outside of your leg.
• Lengthen your spine as you twist your body to the left.
• Take your left hand to the floor behind you for support.
• Move your right upper arm to the outside of your left thigh, or wrap your elbow around your left knee.
• Try to keep your hips square to deepen the twist in your spine.
• Turn your gaze to look over either shoulder.
• Hold this pose for up to 30 to 60 second according to your comfort.
• Repeat on the other side.

Pawan-muktasana (Wind-releasing pose)

The Wind-Releasing Pose is a reclined posture that is suitable for everyone, whether they are beginners or advanced practitioners. This is one of the best yoga poses for back pain relief and also helps to release digestive gases from the intestines and stomach with great ease. It is also called the One-Legged Knee-to-Chest Pose.

How to Do It

• Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body.
• Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees.
• Lift your head and chest off the floor. Touch your chin, and eventually, your nose to your knee.
• Hold the asana while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
• Exhale and release the pose after you rock and roll from side to side about three to five times. Relax.

Setu bandha asana (Bridge pose)

This asana builds back strength and protects the health and flexibility of spine and improves posture as well as soothes the sciatic nerves.

How to do:

• Lie the mat with your back on the floor
• Arms must be on the sides of your things
• Bend both knees, placing feet flat on the floor and hip-width apart
• Press the feet into the floor, lift the chest, back and hips off the floor
• Maintain the pose for 30 seconds
• Bring your back down

Pranayama (Breathing techniques)

Breathing is probably the only body function that we perform voluntarily and involuntarily. By the conscious breathing our nervous system reacts, thus breathing exercises can have effect on the body function and reactions which are beyond conscious control of humans – such as pain.  Deep Breathing exercises leads to relaxation of the body and mind. So, breathing exercises can be a way to deal with chronic back pains.

• For you to effectively use your diaphragm for breathing, you need to make sure your belly expands as you breathe in.
• You want to breathe in through the nose and out through the mouth – nothing in the chest and all in the tummy.
• Place a hand on your stomach. It should raise on the inhale.

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Click here to know more about what is Pranayama?

The breath is the most vital process and linked with all aspects -body, mind and soul. Generally the aim of Pranayama practice is to create rhythm of pranic flow to achieve healthy body and mind.
In the ancient books like Hatha Yoga Pradipika and Yoga Sutra of Patanjali, is said that breath and mind are connected to each other. Hatha Yoga Pradipika says- “as long as breath fluctuate mind fluctuate too, as long as breath is still, so is the mind”.

Breathing techniques such as abdominal breath or yogic breath of Pranayama helps in improving the way of breathing habits. Breathing in this way increases the capacity of lungs, enhances oxygenation and improves the all the major functions of body and mind.

Surely you all be aware of many benefits of Pranayama, but here are the most top 5 benefits of Pranyama practice which you must know:

Take your yoga practice beyond postures

A yoga practice quite often has defined as practicing posture known as Asana. As you know yoga is a holistic practice, but most often people stuck with only asana practice and then they can not take their practice to beyond it. Click here to know true meaning of Asana.
One common question has been asked to me is – how can I take my yoga practice beyond asana? And the answer is very simple, start to incorporate breathing with our asana practice and introduce yourself to breathing exercises which will help expand your awareness beyond physical aspect. The more you will practice pranayama the more benefits you can experience.

Pranayama helps in Detoxification

One of the greatest benefits of Pranayama is purification of body as well as mind. Breathing has deeper significance then has just inhaling and exhaling. Nadi is the subtle energy channel which is the part of your pranic body (astral body).
In the yogic concept these nadis are responsible for all physical and psychological function. Any kind of blockage or impurities in these nadis can result in different physical, emotional and mental illnesses. We need to insure the smooth flow of the prana in these nadi.
In one way ultimately pranyama techniques are design in such way that make us breathe in many different ways like fast or slow, from right or left side, through nose or mouth so on, this is all about purifying body, mind, and thoughts. Some techniques like deep breathing, Kapalbhati and Nadi shodhana is suggested most useful breathing for purification of both body & mind.

Balances the nervous system

The nervous system influences nearly every aspect of our health and well-being. For the proper understanding of Pranayama, the understanding of Sympathetic and parasympathetic nervous system is essential. Both are subsystem of the autonomic nervous system.
Sympathetic nervous system is responsible for ‘fight and flight’ mode which actives physical or mental functions. Parasympathetic nervous system is responsible for ‘rest and digest’ which causes a general slowdown in the body’s functions in order to conserve energy.

In the yogic understanding these systems known as Surya nadi/ Pingla nadi/ Sympathetic/ hot/ male/ right nasal and Chandra nadi/ Ida nadi/ Parasympathetic/ cold/ female/ left nasal. These two systems seems working opposite to each other, but the net result is harmonious regulation.
The Nadis determine the nature and the quality of the nervous system, with its extensive network of nerves and plexus covering the entire physical body. A healthy nervous system is the secret of vitality and rejuvenation.
Nadi shodhana (alternative breathing) and savitri pranayama are is the best Pranayama to balance nervous system.

Best way to prepare for Meditation

Many of us are keen to work on meditation. Anyone who has ever tried to meditate knows the challenge of trying to focus. As the benefits of pranayama the book Hatha Yoga Pradipika is states that ‘the mind is the king of senses, the breath is the kind of the mind’. When one fluctuates or is disturbed, the other follows.
We know that prana is the link between all the connections, so anyone who practice Asana and want to meditate, grasp the missing link which is Pranayama. A unique connection between prana and the mind has been understood by yogis.
One of the powerful and effective practice yogis have suggested is pranayama which strengthen our ability to focus. This knowledge is supported by modern researches which explain the neurophysiologic link between breathing and attention.

Click here to know more about Meditation.

Spiritual awakening

Eventually all kind of yogic practices prepare us for Spiritual awakening. It is very hard to make any kind of spiritual progress without the practice of Pranayama. All the benefits of pranayama either physical or mental eventually illuminate the spiritual aspect of your life.

Click here to know what spirituality is?

Kundalini shakti is the source of all kind of energy in human organism. Practicing pranayama especially kumbhaka (breath retention) produces heat; thereby kundalini is awakened and travels upwards along sushumna nadi which unlock the flow of hidden potential.

The post Top 5 benefits of Pranayama practice appeared first on The Spiritual Oxygen.

Introduction to concentration

First let us see some of different definitions of concentration.

“Concentration is the ability to keep awareness on one object for extended period of time”

“Trying to keep the mind engaged with one object/place is concentration”

“Concentration is doing something with fullest possible attention”

“Concentration is the ability to sustain the spotlight for a longer period, without ‘scattering’ it”

“The mind thinks about one object and avoids other thoughts; awareness of the object is still interrupted.”

Here are some possible distractions

• One of the biggest obstacles in our life is our inability to concentrate. 
• Multitasking the more you try to do it less you give your best.
• No practical tools to improve the ability to concentrate.
• Lack of practice of concentration throughout the day, always remember that the more you practice the better you get.
• Most of the people allow the distractions to take over, without even making any efforts towards over coming them.
• Technology can make you distracted only if you allow it to do so. How you choose to use technology determines if it is a source of distraction or not. (Need to learn how to invest time in it instead of wasting the time with it)
• Not being master of awareness. Being master of awareness allow you to choose the object/subject to get engaged with consciously.
• Not being aware of your distractions. It is always hard to find a way to deal with unknown.

Some benefits of concentration

There are enormous benefits of mastering the art of concentration. Few of them are mentioned below.

• Observation – it allows you to see more clearly what is ahead and helps you in making better decisions.
• Happiness – better concentration and observation helps in making better choices which leads to better outcomes in your life and the byproduct of this is happiness.
• Listening – One of the ways to build good relation with people is to cultivate the ability to listen. More you are concentrated with people around you it allow you to have good listening ability.
• Awareness – concentration helps you in mastering over awareness so you can control its direction. Also enhances the ability to focus.
• Self development – the art of concentration helps you in working on your weakness and strength both which results in betterment of self. 
• Mental health – concentration builds the ability to choose your thoughts (reactions) and promotes the emotional health.
• Meditation – concentration is the base and first step of Meditation.

How to Concentration in daily life

When it comes to improve the ability of concentration you must remember that passive and active both types of practice need to be adopted. Passive practice can be done one or two hour for working person. But need to keep it in the mind that if you practice something for 1 hour will not be so effective you need to practice it more often throughout the day. For that you need to include active practices in daily life.

Focusing on breath, concentration on mantra (Japa or Ajapa) and Trataka etc are some highly effective technique of passive concentration technique.

But with it try to find some opportunities to practice active concentration in your average day so that you can practice the fine art of concentration. These opportunities should be something that is part of your daily routine and not a new practice that you create in your life. Always remember that the more you practice the better you get. So only one way to master the art of concentration is make it part of your life-style.

Here are some examples of practices to make concentration part of your life-style. 

1: Every time I speak with my spouse/friend/children I will give him/her my undivided attention. If my awareness drifts away then I gently and lovingly bring it back to my spouse. As I practice this throughout the day I am practicing the art of concentration.

2: Every time I eat my food I will eat my food with my undivided attention. If my awareness drifts away then I gently and lovingly bring it back to my food.

3: Every time I drive I am focused on the road with both hands on the steering wheel.

4: Every time I speak on the phone I give the person I am speaking to my undivided attention.

Opportunity 5: …………………………………….. (find according to your daily routine)

To be good at concentration you need to make it a part of your day. We need to practice it more often throughout the day by finding the great opportunities to practice it. This is the only way to master the art of concentration.

The post The Art of Concentration appeared first on The Spiritual Oxygen.

In our normal breathing diaphragm hardly moves, which indicates poor breathing habit. But this poor habit of breathing can be improved by deep breathing. Diaphragmatic breathing is a kind of deep breath which not only improves breathing habit but also stimulates parasympathetic nervous system.

During the emotional stress our sympathetic nervous system actives and also you may experience anxiety, tiredness, low energy and weak immune responses. With the practice of abdominal breathing you can switch to parasympathetic nervous system which is responsible for rest and digestion responses in the human body. 

Also read what is Pranayama.

During the practice of abdominal breathing, diaphragm extends downward into the abdomen on inhalation and upward on exhalation and promotes the most efficient type of breathing.

How to do abdominal/deep breathing   

• Lie in Shavasana or sit comfortably and relax the whole body.
• Allow the breath to become spontaneous and even. Breath should be natural, no force is required.
• Take the attention to the diaphragm (abdomen).
• Begin to breathe in slowly and feel the abdomen moving up
• When you need to exhale begin to exhale slowly and feel the abdomen moving down.
• At the same time, chest, should neck and face should be relaxed.
• Feel that the movement of the diaphragm is responsible for the abdominal movement.
• Continue to breathe in and out slowly and feel the abdomen moving up and down.
• Repeat the practice for 50 breaths or up to 10 minutes.

The benefits of deep breathing

1. Increases supply of oxygen and Improves cellular regeneration
2. Detoxifies and releases toxins
3. Release muscular tension
4. Relax the mind body and brings clarity
5. Relieves emotional problems
6. Releases physical pain
7. Strengthen the immunity system
8. Improves quality of blood
9. Increases digestion and assimilation of food
10. Improves the nervous system
11. Strengthen the lungs
12. Strengthens the heart boost
13. Energy level and improve stamina
14. Elevates mood

If you are interested in learning Pranayama. You can enroll in my “Pranayama for beginner (level 1)” or “Pranayama for advance practitioner (level 2)” program. For more details contact me at mohitkumarjuglan@gmail.com or Instagram @the_spiritual_oxygen

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I am very sure you must have seen that in the beginning of Asana session most of the teacher teach you simple series of joint movements and as a beginner you must have felt that why are we doing that. But that is very important for everyone. This series of joint movements known as Pawan-mukt-asana.

Know more about Asana: what, why and how.

Pawanmuktasana is the best and powerful beginning of all yoga practices. These types of practices can be done by beginners or advance practitioners. Some time it is also known as yoga for beginner.

Meaning of Pawanmukt-Asana

When we talk about Pawanmuktasana, two things are very important

First – Pawanmuktasana as is posture. Pawan – wind, mukta- release, asana – posture so it means wind releasing pose. Which is also known as knee to chest pose. This is a one posture, sometime done with variations. (Not focused here)

Second – Pawanmuktasana series which is a sequence of yoga asana focused on releasing the tensions from joints and aim to strength the muscles, joints and prevents injuries. This series of asana is best way to begin yoga asana.

Types of Pawan-Mukta-Asana series

Pawan-mukta-asana is divided into three types of groups of asana. All three groups are focused on different focused points but also supplement each other and encourage a free flow of energy throughout the body. These three groups are-

1. Pawanmuktasana series 1 (anti-rheumatic group of asana) better known as joints movements. Click here for series 1.
2. Pawanmuktasana series 2 is focuses on strengthening the digestive system. Click here for series 2.
3. Pawanmuktasana series 3 is focused on improving the energy flow within the body and breaking down neuromuscular knot. Click here for series 3.

Asana Pranayama Mudra Bandha is the book for knowing more about these asana sequences.

Benefits of Pawan-Mukta-Asana series

• It is a best way to prepare your body for the Asana practice.
• It strengthens the muscles and joints and prevents injuries.
• It helps you in making mindful movements of body.
• These asana can be done by almost all age-group of people.
• It is give a nice gentle stretch to whole body and improves the functioning of internal organs.
• It improves Digestive system and relieves constipation.
• It is very helpful in releasing the blocked energy in the body and prepares the body for Pranayama (breathing) practices.
• It helps in increasing the self-awareness and coordination in the body.

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Dhyana is a sanskrit word which is translated as meditation. The word Mediation comes from a Letin word ‘meditari’ meaning “to think or contemplate”. But dhyana is much more than just thinking, contemplating or fantasizing.

Myths about meditation

Before i talk about Dhyana (meditation), let me start with what is it not, which will help you in clearing the myths of meditation. There are many myths about meditation. Wrong notions and false assumption can get in the way of understanding actual meditation.

Myth 1. Many people believe that meditation is emptying the mind or leaving it blank. Meditation techniques involve observation and reciting. So how come mind can remain blank during such techniques.

Myth 2. Meditation is not only about relaxing the body and mind.

Myth 3. Bliss is indeed experience when your mind becomes blank and silent.  You confirm this every night in deep or dreamless sleep. So to experience bliss no need to meditate rather try to improve quality of your sleep. Because there is much more to meditation than merely enjoying a few moments of bliss.

Myth 4. Some say that mediation is a mystical condition or a state of super consciousness. These lofty words can make it seem exotic and appealing. Mystical experience can not be understood or shared with others. If it were truly mystical, it could not be taught or learned.

Myth 5. It is also not about finding super consciousness. Even the word super consciousness is not found in any Vadic Scripture. It seems to be an entirely modern concept for promoting or glorifying meditation rather than providing real instruction.

Myth 6. Mediation is also not about imagining success, wonderful possession or any kind of appreciation from others. 

Myth 7. Sometime meditation is considered as narcissistic or self centric. Although it may appear self obsessed as sitting in one place with closed eyes, smiling with contentment as peace and happiness filled in their hearts. But if they share their peace and happiness with others, can they truly be considered self centred?

Best reference of meditation

There is no better theoretical foundation for the practice of meditation than Yoga Sutra of Patanjali. Anything you want to learn your approach should be systematic.

In the book Yoga Sutra of Patanjali, he provides a systematic method known as Ashtanga Yoga (better to say eight step system of meditation) for managing the mind and leading it to a state of realization.

The 8 limbs are divided in two categories; first five limbs (Yama, Niyama, Asana, pranayama, pratyahara) known as external practice of yoga and last three limbs (Dharna, Dhyana, Samadhi) known as internal practice. Seventh limb of eight limbs is Dhyana means meditation.  

When we study Ashtang Yoga systematically it clearly shows that when we discuss about mediation without knowing Dharna (concentration), this whole discussion is completely pointless. The first step of Dhyana is Dharna or we only reach in the state of meditation through concentration.

First understand concentration

Patanjali explains Dharna in following sutra (P.Y.S 3.1) “desha-bandhash-cittasya- dharana” which can be translated as “Concentration is trying to keep awareness on one object for extended period of time”

There are many kinds of objects suitable for concentration, like sacred images, sounds, statues, candle flame and so on. But when you first learn to concentrate best is to choose something easy to grasp. 

The more you practice more you get better in it. So concentration must be the part of our life-style. Whatever you do in your daily life try to do it with focus, and then you will be able to practice concentration anytime and anywhere.

One of the best technique to improve concentration is Trataka. know how to practice Trataka.

The true meaning of meditation

In the next sutra (P.Y.S 3.2) Patanjali explain Dhyana – “tatra pratyayaika-tanata dhyanam” which can be translated as “Meditation is the state of uninterrupted flow of concentration on same object (object of concentration)”

Unless concentration has been practiced it is not possible to achieve the uninterrupted flow of concentration. Only through ABHYASHA (continuous devoted practice) of Dharana (concentration) can lead us to state of meditation.

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The breath is the most vital process and linked with all aspects of human experience. In the early practices of Pranyama we try to control the rhythms of pranic flow to achieve healthy body and mind. But Pranayama goes beyond these benefits.

The actual meaning of Pranayama

Pranayama is combination of two words Prana and Ayama. Prana means vital energy or life force which is responsible for keeping us ‘alive’ and Ayama means expansion so Pranayama translated as “expansion of life force”.

Breath is a gross manifestation of this prana. Through Pranayama techniques you gain the ability to expand life force which means ability to expand the understanding of consciousness. The breath is our primary way of interacting with universe. It’s the first thing and last thing we do in our lives.

There are the five main pranas which are responsible for various physiopsychological activities, the five prana are Prana, Apana, Samana, Udana, Vyana out of these five, Prana and Apana are the most important.   

Pranayama has three movements: Pooraka (inhalation), Rechaka (exhalation) and Kumbhaka (retention). In the major classical yogic texts such as Upnishad, Yoga Sutra and Hatha Yoga Pradipika, it is said that kumbhaka is pranayama and pranayama is kumbhaka; not pooraka and rechaka.

However, remember that inhalation and exhalation are a part of retention. It is necessary to inhale as well as exhale, if you want to retain your breath. Kumbhaka is a part of all Pranayama practices.

The aim of all Pranayama practices is to achieve kevala kumbhaka (spontaneous retention), which is equivalent to the state of samadhi. 

Pranayama in Ashtanga Yoga

In the Yoga Sutra of Patanjali practice of Ashtanga Yoga (eight limbs) leads to self realization. These eight limbs are Yama, NIyama, Asana, Pranayama, Pratyahara, Dharna, Dhyana and Samadhi. After mastering the Asana then a yogi must practice Pranyama. Sutra 2.49 to 2.53 is discussion about pranayama.

• Sutra 2.49 says after mastering posture (asana) then starts to practice pranayama, pranyama is defined as regulation of the incoming and outgoing movements of breath with retention.
• Sutra 2.50 says pranayama has three movements: inhalation, exhalation and retention; it is regulated according to time, place and number and prolonged and fine. After the prolonged practice of these three movements we reach to fourth one.
• Sutra 2.51 says fourth type of pranayama transcends the sphere of internal and external and seems effortless.

Next two sutras are about, what are the benefits of Pranyama practices. 

• Sutra 2.52 says – From the practice of Pranyama veil of ignorance which is covering the light of knowledge get dissolved and mind becomes more clear and stable and suitable for Spirituality (self study).
• Sutra 2.53 says then this clear and stable mind becomes fit for concentration.

Pranayama in Hatha Yoga

There are many texts describing hatha yoga in detail, like hatha yoga pradeepika, gherand samhita, shiv samhita etc. But among these texts Hatha Yoga Pradipika is consider as important.  2^nd chapter of Hatha Yoga Pradeepika covers the topic of Shatkarma (six cleansing techniques) and Pranayama in detail with its philosophy and techniques. Hatha Yoga Pradipika describes eight kumbhaka techniques.

Here are translations of some important Shlokas

2.1 – After mastering the posture, and eating balance and moderate food, should start to practice pranayama, as instructed by his guru.

2.2 – Respiration being disturbed, the mind becomes disturbed. By restraining respiration, the Yogi gets steadiness of mind.

2.3 – 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.

2.5 – When all the nadis and chakras have been purified, then the yogi is able to retain prana.

The following pranayama, including kumbhaka (breath retention) practices are:

Suryabhedi (piercing/activating the sun or the pingala nadi), Ujjayi breath, Seetkari (inhale through the teeth making a slight hissing sound, Sheetali pranayama (cooling breath), Bhastrika (bellows breath), Bhramari (humming bee breath), Moorchha (swooning breath), Plavini (gulping breath)

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