International Day of Yoga21.06.2016









What do I need to get started on Yoga?

To get started with Yoga, you need to do as follows:

    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.

    Place - The place where you are going to practice must be spacious, airy, pollution-free, warm and without bright lights.

    Accessories Used - You can use a carpet or mattress To practice Yoga.

    Position - As explained in ancient texts, you should face either east or north during Yoga Practice. Please be sure that the telephone, television, doorbell or other things are switched off so as not to disturb you during Yoga practice.

    Clothes - Do not wear tight clothes, but loose clothing during Yoga practice.

You should be physically fit to practice. (Please confirm this from your physician before starting this Yoga practice)

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

I am already doing Gym Training, why do I still need Yoga?

Yes, If you need a flexible body and cool and calm mind, you should perform yoga because Yogic practices help relieve both physically and mentally, while Gym Training is only for body and muscles.

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 severe patient of acidity and have tried all kind of Ayurveda, homeopathy and allopathic medicine, but no relief. I want to know the asanas and how to perform them so as to help reduce my acidity levels.

In Yoga therapy, some Yogic practices (Aasana, Kriya, PranaYam ) are very helpful to reduce acidity levels in your body. Basically, acidity is a digestive system related problem, so when we improve our digestion, the problem of acidity also reduces.

In the asanas, you can perform Vajrasan & Pawanmuktasan that improves the digestive system.

One of the Yogic Kriya (cleansing process) called kunjal kriya is also very helpful for acidity. Pranayama can also help relieve acidity. In many cases, acidity is triggered by anxiety and tension. Performing asanas and pranayama with awareness, gives a calm mind, free of tensions.

Sheetali pranayama, Bhramari pranayama and Anulom Vilom pranayama (alternate breathing, without retention) are particularly good for reducing stress and tension and hence, indirectly help reduce acidity problems.

Tips - Consuming cold cow milk before going to bed at night is very helpful to cure acidity

Can yoga help in elimination of kidney stones and the pain associated with it? If so, what posture should be followed for kidney stone?

Yes, Yoga helps in elimination of kidney stones and the pain associated with it if the stone size is less than 4 mm.

In Yoga therapy, some of the effective yoga asanas or postures for removing kidney stones include Dhanurasana, Sarvangasana, Pavanamuktasana (wind relieving pose), Halasana (plow pose), Bhujangasana, leg raises, Restrorative Pose and breathing techniques in Pranayama - Anulom Vilom Pranayama, Bhramari Pranayama and Ujjayi Pranayama.

Bhujangasana is considered to be a good method to pass kidney stone naturally and it involves lying on the stomach with the hands stretched out by the sides. The chest and head are then to be lifted off the floor and this position should be held for a few breaths.

Bhujangasana helps in massaging the kidneys, thereby, helping in elimination of kidney stones. Similarly, Ustrasana (Camel Pose) is also an effective asana in Yoga to remove kidney stones and it also improves blood circulation in lower part of the body. Leg raises practiced in Yoga help in strengthening the abdominal and digestive muscles and therefore, are very effective in flushing out kidney stones. Restorative poses, which involve placing the legs up the wall, are also a great remedy for getting rid of kidney stones. However, it is always advisable to consult a trained professional before practicing any of these poses to treat kidney stone problems.

Tips - Please ensure you drink at least 8 to 0 glasses of water every day for any kidney related problem

I have severe problem of migraine. How can Yoga help me?

In Yoga, therapy for migraine generally focuses on the prevention of the occurrence, which includes stress reduction and avoiding the various causes of the attacks.

Yoga can also alleviate the headache by providing relief to sensory overload and relaxing your mind. Following are the Yoga poses that can help prevent migraine attacks. Remember, one must not practice Yoga during severe attacks.

  1. Shashankasana (Rabit Pose )
  2. Pascimottanasana (Seated Forward Bend)
  3. Setu Bandhasana (Bridge Pose)
  4. Hastapadasana (Standing Forward bend)
  5. Marjariasana (Cat stretch)
  6. Cobra Pose (Bhujangasana)
  7. Shavasana (Corpse pose)


Anulom-vilom pranayam, Ujjayi pranayama, Bhramari Pranayama. Om chanting is very useful to prevent migraine. Also jalneti & kunjal kriya are very helpful for migraine. Remember, that you should not practice Yoga during severe attacks.

Tips - Please take proper rest and sleep well

I am suffering from spondylosis of neck and also back pain. Can you please suggest Yoga postures that help neck & back?

Some of these easy Yoga asanas can play a vital role in managing and treating cervical spondylosis and back pain. Matsyasana (Fish Pose), Bhujangasana (Cobra Pose), Makarasana (Crocodile Pose), Bal-Shayanasana (Infant’s Pose), Ardha Naukasana (Half Boat Pose), Ardha Salbhaasana (Half Locust Pose), Shanshank-Bhujangasana (Striking Cobra Pose), Marjariasana (Cat Pose), Kohni Chalana (Elbow Rotations), Setubandha Sarvangasana (Bridge pose), Ushtrasana (Camel pose), Tadasana (Palm tree pose) and Anulom-Vilom pranayama, Bhramari Pranayama are very useful in spondylosis of neck and back.

Tips - Avoid doing activities that put pressure on the neck. Don't bend neck forward.

I have a sedentary job and I am at the desk for 80% of the time, what are the type of Yoga Asanas I can do at work?

For those with a sitting job, one must perform Asanas that help with a healthy back and good digestion. For the heathy back and spine, you must perform Tadasana, Tiryak Tadasana, Triangle Pose, Shashankasana (Rabit Pose), Setu Bandhasana (Bridge Pose), Marjariasana (Cat stretch), Cobra Pose (Bhujangasana), and Spinal Twist. Neck Rotation is also very helpful in reliving stiffness and stress. You should also perform Kapalbhati pranayama, anulom-vilom pranayama and Bhramari pranayama for better result.

Tips - Take short breaks in-between work to give rest to the back and neck.

I suffer from frequent headaches. Is there a cure cure for it in Yoga?

Yes, Yoga helps cure headaches. There are many different kinds of headaches (like tension headaches and migraines). Some are fairly common, others (like sinus headaches or headaches caused by brain tumors) are relatively rare. Yoga asanas and breathing can help cure headaches, though mostly with tension-type headaches.

  1. Shashankasana (Rabit Pose )
  2. Pascimottanasana (Seated Forward Bend)
  3. Setu Bandhasana (Bridge Pose)
  4. Hastapadasana (Standing Forward bend)
  5. Marjariasana (Cat stretch)
  6. Cobra Pose (Bhujangasana)
  7. Shavasana (Corpse pose)

Anulom-vilom Pranayama, Ujjayi pranayamaand Bhramari Pranayama are also very useful to cure headaches.

Tips - Remember that you should not practice Yoga during headaches.

I do not know a Yoga Guru, do you recommend learning yoga through the internet?

No, Yoga must always be initially learnt under the guidance of an experienced Yoga guru (Yoga Expert)

I want my 6 year old son to learn Yoga. Is there a minimum age to learn Yoga?

Yes, the minimum age to start Yoga is 5 years, because till the age of 5 the bones are fragile and smooth. So, it’s always advised to start Yoga after 5 years. The Asanas and Pranayamas have proven to show good results on the concentration and memory of children!!

Tips - Children must always perform Yoga in the presence of teachers or parents.

I have problem in concentration, can I still learn to meditate?

Yes, you should learn meditation. Just follow these step to meditate:

  1. Listen to your breathing.
  2. Sit as comfortably as you can, but don't worry about listening to your breath. Close your eyes and try to not move a single muscle.
  3. Use a mantra.

Once you get comfortable with sitting still and can listen to your breathing for extended periods of time without difficulty, try to introduce a mantra. A mantra is a repeated word or phrase that helps you focus. During your meditation session, repeat your mantra over and over.

Tips - For practicing meditation, sit in a comfortable posture

What are the therapeutic aspect of Yoga?

Clinical studies have lucidly demonstrated the therapeutic potential of Yoga Practice in the treatment of chronic obstructive pulmonary diseases like asthma and bronchitis. Similar effects have been found out in low back pain, diabetes, migraine and stress related psychosomatic disorders.

Yoga is also effective in the management of following disorders:-

  • Depression
  • Hypertension
  • Flatulence
  • Constipation
  • Cervical spondylosis
  • Obesity
  • Sciatica
  • Arthritis
  • CAD

Yogasanas (postures) are special patterns of body that stabilize the mind through static stretching. The great seer Patanjali said, "Sthiram Sukhamasanam", which means asana (posture) should be stable, comfortable and effortless. Yogasanas (postures) are psycho-physical in nature. They are not mere physical exercises. Asanas (postures) play a significant role in toning up the neuro-muscular and glandular systems of the body to restore and maintain the vitality of different organs of the body.

What are the benefits of Yoga in our daily lives?

Yoga helps us in achieving all-round fitness. The key benefits of yoga are –

    Holistic fitness package: Yoga helps with postures, pranayama (breathing techniques) and meditation and is a holistic fitness package.

    Weight loss: Sun Salutations and Kapal Bhati pranayama are some ways to help lose weight with yoga. Moreover, regular practice of yoga, help keep a check on weight.

    Stress relief: A few minutes of yoga during the day can be a great way to get rid of stress that accumulates daily - in both the body and mind.

    Inner peace: Yoga is also one of the best ways to calm a disturbed mind.

    Improved immunity: Yoga poses massage organs and strengthen muscles; breathing techniques and meditation release stress and improve immunity.

    Living with greater awareness: Yoga and pranayama help create that awareness and bring the mind back to the present moment, where it can stay happy and focused.

    Happy Mind: Yoga and meditation work on keeping the mind happy and peaceful.

    Increased energy: A few minutes of yoga everyday provides the secret to feeling fresh and energetic even after a long day.

    Better flexibility & posture: Regular yoga practice stretches and tones the body muscles and also makes them strong. It also helps improve your body posture when you stand, sit, sleep or walk.

    Better intuition: Yoga and meditation have the power to improve your intuitive ability so that you effortlessly realize what needs to be done, when and how, to yield positive results.

Can Yoga help me lose weight?

Yoga is an exact, holistic and ancient science. It works every organ, muscle, cell, pore, energy, thought and intention and therefore, has a profound effect on our entire being. By moving our bodies to generate blood and breath circulation, regulate heat and balance energy, metabolic and digestive functions are stimulated, cleansed and strengthened. So yes, Yoga can definitely support those desiring weight loss as well as those wishing to gain and maintain a personal healthy weight.

I have an injury, can I still practice Yoga?I have an injury, can I still practice Yoga?

It’s very important that you first speak with your doctors and get their nod before attempting to practice with an injury. Also, please notify the Yoga teacher of any and all injuries - old or new. This way, the teacher can be aware and can adjust and modify postures for you as necessary.

When can I do Yoga after having a baby?

Generally, if you gave birth naturally, without any complications, then around 6-8 weeks is safe. Everyone is different of course, and depending on your level of practice experience, you may feel you want to return to Yoga earlier rather than later. If you are breast-feeding, mothering more than one child, experiencing any post natal emotional turmoil or have any pre-existing medical conditions, then it is best to start slow under the guidance of an experienced teacher (preferably also a mother), to ensure your post natal recovery is safe, cumulative and nurturing, on all levels.

Should I do Yoga when I am sick?

You need to gauge yourself how ill you are, but usually at the first sign of a cold or flu, it is advised to practice Yoga to help stimulate the immune system and encourage purging of any toxins, blockages and germs. The duration and severity of colds can be reduced in most cases, but of course, if you are very ill (dizzy, nauseous, weak/faint, sneezy or phlegm-ridden, etc.) or pregnant, then it is best to rest and recover.

What is the difference between Yoga & Pilates?

The sciences of Yoga and Ayurveda have been practised for centuries, endorsed by revered world leaders, healers, philosophers and enlightened teachers.

Pilates was developed in the 1920's by Joseph Pilates and is a system of body conditioning designed to strengthen and lengthen the body’s muscles with emphasis on reducing incidence of back pain and injury. It is an ideal anti-ageing exercise (it actually borrows many Yoga positions), but it is just that – exercise. And here lies the fundamental difference. It does not incorporate meditation or pranayama (breath work) nor does it encourage spiritual growth.

There are 8 ‘limbs’ or principles of Yoga, and Asana, the 3rd limb, is the only one that works the physical body. The other limbs include breath work, meditation, control of the senses, concentration, universal and personal moral guidelines and connection to the Divine and are designed to assist the individual towards realisation of Self on all levels.

Both Yoga and Pilates will help tone and strengthen the muscles and minimise impact on joints. They will improve posture and strengthen the parts of the body that are adversely affected with growing age, including the stomach muscles, inner thighs and upper arms. They both, stimulate the nervous system and support healthy organ function. Both Yoga and Pilates cater to the needs of the individual.

The benefits of Pilates and Yoga are similar, however, the other aspects of Yoga serve to deepen the connection with oneself, so you’re not just working on the physical level, but on the emotional, psychological and spiritual planes too.It’s best to try both and decide for yourself. If you are seeking to unwind your mind and heart, as well as your body and are open to working with yourself on a deep energetic level, then Yoga will be your choice.

Can I practice Yoga during menstruation?

Mostly it’s a matter of personal preference. Some women don’t want to practice during this time, but many don’t mind and continue. For women who do choose to practice, it is sometimes suggested that they avoid inverted poses, abdominal strengtheners, extended holding of any pose, or energizing breaths (kapalabhati). The issue is that these practices may interfere with the downward flow or cause discomfort.

Can anyone do Yoga?

In general yes, however, an important part of a practice is to be aware of your limits and abilities. Modifications can be incorporated at all levels. If there are pre-existing conditions due to injury or accidents, you may want to consult your doctor before participating. Also, please inform the studio/instructor if any of the poses are painful. You should not continue if you feel pain. We aim to create a safe, nurturing environment for our students to learn and absorb at their own levels.

What is the minimum and maximum time for Yoga practice and when is the ideal time to practice?

This is just like riding a bicycle. When you started learning riding, it was very difficult and demanded your entire focus and concentration, but later you were able to ride it with single hand as well and now finally, you can ride the bicycle while talking to your friend or while singing a song. Same is with Yoga practice. In the beginning you need special time for it, but later with continuous sadhna you can be an all-time Yogi. But the physical aspect of Yoga should be practiced early in the morning or in the evening on an empty stomach and in comfortable clothes. It should be practiced for a minimum of 45 minutes to one hour and the maximum time is limitless.

How many times per week should one practice Yoga?

Yoga is a wonderful exercise that yields results even if you only practice for one hour a week. The frequency of Yoga sessions depends on the cause for which you are practicing it. Technically, one should do it everyday as part of one’s daily routine, but usually it is not achievable. Initially, start with two or three times a week, for an hour or an hour and a half each time. If you only practice for 2 times a week or 20 minutes daily, you will certainly experience the desired benefits. But for maximum results you need to be regular. Always keep in mind that some Yoga is always better than no Yoga.

What is the advantage of Yoga over other exercises?

In many aspects, Yoga is better than other methods of exercise. Most of the physical exercises increase strength and stamina of the muscles, but Yoga works on the complete body mind complex. It is perhaps the only form of physical activity that massages each and every gland and organ of the body. Unlike other forms, Yoga does not require expensive equipments or playgrounds, etc., you can practice Yoga asanas at your home with a simple mat or blanket. It offers you complete health solution right at your doorstep. Apart from the physical benefits, Yoga helps soothe your mind and spirit also. Thus, it provides you complete physical, mental and spiritual health.

How is Yoga helpful in our day-to-day life?

According to Yogic belief, life is a combination of things that bring us peace, joy, contentment and open, loving awareness. But in modern days, our day-to-day life is undergoing different kinds of stress. Stress can be summed up as things that cause us to act against our basic human nature or that disturb the natural state of mind and body. We have job stress, family or relationship stress, health stress, money stress and many more. Along with this, the changes in lifestyle and eating habits also disturb the natural calm state of the body. In such conditions, we need some activity that tunes our mind and body and gives us real joy and contentment. Yoga helps us achieve these things as it controls the working of mind and helps to improve many physical and mental disorders.

What is Om and why is it chanted?

Om, also spelled “Aum” is a mantra or vibration that is traditionally chanted at the beginning and end of Yoga sessions. It is said to be the sound of the universe. Everything that exists in the universe pulsates creating a rhythmic vibration that ancient yogis acknowledged with the sound of Om.

I injured both my knee and shoulder in a skiing accident, but there are no broken bones. I’m afraid to try Yoga, although a friend recommends it.

If you are recovering from injury or illness, the prescription is to practice gentle Yoga that will allow you to move with care. Gentle stretching is especially effective in bringing more oxygenated blood supply to the injured parts and also helps in reducing inflammation. Yoga will bring more fluid to the joints, build strength and stability, and reduce the build-up of scar tissue. All of these benefits will help you heal and restore your range of motion.

Tips - Please take proper rest and sleep well.

Do I have to be a vegetarian to practice Yoga?

The goal of Yoga practice is to be non-harming towards all living beings, which is the practice of Ahimsa. Some people interpret Ahimsa to mean the non-harming of animals and therefore, abstain from eating animals and animal products. This is a personal choice. Being a vegetarian should not be something that you impose on others - that kind of aggressive action in itself is not an expression of ahimsa.

Do I have to be a spiritual person to enjoy Yoga?

People practice Yoga for all different kinds of reasons - physical or mental and inner peace, kindness and compassion. Yoga is what you make of it, and the goal is to enjoy it and walk away from a class feeling better about your mind, your body and the world around you.

Can I eat before Yoga class?

It is best not to eat a heavy meal too close to your practice – a good guideline is not to eat for an hour prior or later, or just have a light snack or juice if you do need to.