International Day of Yoga21.06.2016
 

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FAQ

What do I need to get started on Yoga?
Time for practice - Actually, anytime is suitable if your stomach is empty. Considering our schedules, the time early in the morning is most suitable for Yoga practice. The evening time about 4 hours after lunch is also suitable for practice. Practice the sessions continuously. Do not split the time of study in the morning and evening.

Tips - Do Yoga under the guidance of an experienced Yoga expert.

I have never done Yoga and am not flexible. Can I do yoga?
Yes, you should perform Yoga. If you can walk through the door, you're flexible enough to do Yoga. Yoga is not about being physically flexible. It is about being willing to find the truth about where our bodies and minds are right now, and to begin to work from there. Also, everyones' bodies are different. So just because someone cannot touch their toes, does not mean that they're not flexible. It might simply mean that their unique skeleton restricts that movement. There is nothing good or bad about that.

Tips - Always perform Yoga under the guidance of a Yoga expert.

Should Yoga only be done in the morning?
Not necessary, but morning time is the best. You can also do yoga in the afternoon, but your stomach should be empty while doing Yoga. The evening time about 4 hours after lunch is also suitable for Yoga practice provided no additional food is taken in between.

Tips - Perform Yoga only on an empty stomach.

I am a sportsperson and suffer from acute pain in the legs after I run or after my workout sessions. How can yoga help me?

You may experience leg muscle pain due to several reasons like, wearing uncomfortable footwear, muscle sprain, accident, emotional stress, acute climatic changes, etc.

Whatever be the reason for pain, yoga can help you get rid of leg muscle pain. You will have to perform the legs and joints movement called Pawanmuktasana, Butterfly Pose and Paschimottonasana.

Sitting with feet extended straight in front of you, lengthen your spine and fold forward from the hips. Grasp your feet with your hands or wrap a belt around your feet and hold. "Bend and support knees with blankets as needed to allow the spine to be lengthened," said Solanki. Focus on stretching up rather than forward if it feels tight, and engage your feet and legs to stabilize the lower body. Breathe slowly and deeply and hold for five to 10 breaths.

Sarvangasana (Shoulder stand pose):

This pose is useful to relieve tension in your legs or calves. The Shoulder stand pose helps to exercise every part of your body. For this pose you need to lie down on your back. Slowly bring both legs together, start lifting them. Lift your body upwards till the weight of the lower body is placed on the head, neck and shoulders. If required support your body with your hands. Stay in this pose for as long as you’re comfortable. While coming back to sleeping position make sure you do it slowly and avoid jerking. Both the action of lifting and bringing down the body should be smooth.

This pose will help to bring the blood supply to your heart, thereby, easing tension in your legs

Vajrasana :

This is a very comfortable pose which can provide instant relief to leg pain. You can practice this pose even after eating food. For the Zen pose, you need to sit down bending your knees and the soles of your feet pointing outwards. Your legs should be together, your hands should be on the respective thighs. Your back and head should be straight and erect. Try and relax, close your eyes and sit in this position for a while. Your breathing should be full and normal during the time of the Zen pose. Sitting in this pose for 15 minutes can relieve leg pain.

It is advisable to perform Pranayama, Kapal bhati and anulom – vilom Pranayama together.

Tips Do Yoga under the guidance of an experienced Yoga expert

Busy working with an IT company, I am suffering from PCOS. Kindly suggest yoga asanas which will help accelerate the healing process. Also is it advisable to do yoga in the night? Please suggest.
The science of yoga works at much more subtle and deeper levels than merely physical level. It helps release deeply stored stress in the system, which can help improve PCOS symptoms.Yoga can play an important role in the prevention and management of polycystic ovarian syndrome. Yoga is one of the important refreshing and rejuvenating modalities which can contend and even root out stress completely. Since stress is playing an important factor in exaggerating your PCOS, yoga can definitely come to rescue.Yoga poses such as asanas, relaxation exercises, pranayama and meditation are effective as stress busters. Yoga poses help stretch the pelvic area and pranayama as well as meditation soothe the mind.

Yoga poses for PCOS

Yoga helps regulate the endocrine glands in the body, thereby, beneficial in balancing of hormones. Yoga is effective in keeping your ovary and uterus healthy and also solves issues such as infertility, weight gain and psychological problems. There are many yoga postures, which are good for PCOS. Some of the important Yoga postures are given below. You should try and do them regularly.

Bhadrasana (Butterfly pose): This is an effective asana for those who are experiencing PCOS. Butterfly pose should be practiced coolly and calmly. It helps open the pelvic area and promotes relaxation. It also beats stress and relieves menstrual discomfort.

Sun Salutation (Surya Namaskar): The twelve Yoga poses in the Sun Salutation are good for enhancing flexibility in the body as well as effective in controlling hormonal imbalance. Surya Namaskar is also helpful in controlling body weight. Sun Salutation helps de-toxify and de-stress the entire system.

Bhujangasana (Cobra pose): Cobra pose exerts pressure on the stomach and helps to stimulate ovarian function. It has many advantages like improves digestion, bust stress, good for chest, lungs, and shoulder.

Naukasana (Boat pose): Naukasana is good in case of PCOS as the boat pose puts excess pressure on the abdominal region.

Chakki Chalanasana (moving the grinding wheel): It helps modify the endocrine glandular function, thus enhancing the efficiency of hormonal secretion.

Shavasana (Corpse pose)

Padmasana helps stretch the pelvic region and is aids in controlling hormonal imbalance.

Kapalbhati

Nadishodhan Pranayama: Nadishodhan Pranayama is also called Anulom Vilom, which helps soothe your mind and refresh your brain nerves, thereby helpful in de-stressing the body. It brings peace and comfort to your body, thus helping to cure PCOS naturally.

Bhramri Pranayama: It is the only pranayama which controls all negative domains such as stress, strain, anxiety, tension, depression, etc. So, it is helpful in contending your mood swings.

Meditation: It helps stabilize your mind and acts as mood elevator and facilitates the calming effect. Meditation brings harmony within the body, mind and emotions to control PCOS naturally.

Yes, you can do yoga in night, but on an empty stomach. Do yoga before dinner leaving at least 3 hour gap before intake of solid food.

I have skin a related problem called Psoriasis. How can I cure it through yoga? Can you please tell me what I should do?

Yoga goes a long way in relieving stress that is induced in the body due to Psoriasis. For psoriasis, yoga exercises should always be done in the morning sun, since the sunrays offer Vitamin D that is essential for a healthy skin.

Some of the effective yogic exercises that help alleviate skin conditions are as follows:

Bhastrika (Bellows Breath)

Kapalbhati (Cleansing Breath)

Bahya (External Kumbakha)

Anuloma Viloma (Alternate Nostril Breathing)

Agnisara Asana (Combining yoga poses with breathing exercises)

Bhramari (Humming Bee Breath)

Sakriya Dhyan (Udgeet Pranayam)

And Yog Nidra is very effective

I am suffering from ankylosing spondylitis. Can I do yoga? If yes, please suggest me the daily routine of doing set of yoga exercises with duration.

Yes, you do Yoga but with precautions. Yoga is a mind-body-soul therapy of alternative system of medicine, where breathing exercise is popular for Ankylosing Spondylitis. Yoga therapy helps in minimizing lower back pain, softens the spinal stiffness and vigour the spinal muscles, enhancing functional capacity and improves spinal flexibility.

  • Aasanas like Padahastasana, Ardha chakrasana, Ardhakatichakrasana, Pawanamuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Vakrasana are beneficial for the Ankylosing Spondylitis
  • Pranayamas such as Nadishodhana, Chandrabhedi Sheethali and Bhramari pranayama are useful for the Ankylosing Spondylitis
  • Kapalbhati is also effective

You do asanas for about 20-25 minutes and Pranayama for 20 minutes followed by 10 minutes of relaxation (Shavasana).

Tips Refrain from doing any forward bending postures.