Tag Archives: yoga health

What “Yoga Research Papers” Are Saying About Yoga

Yoga affects our body for many types. It has a lot of health benefits and millions of people adopt it to feel its real benefits. There are many questions arise in the mind of beginners yogis. Is does really works? Does yoga really have many health benefits or have the power to relieve many diseases? Many studies and research papers show that yoga has many health benefits and affects our body strength.


Here are some research papers by Yogacharya Vishwas Mandlik and his team shows the effects of yoga on the human body. He published following research papers-

  1. Effect of Yoga Training Package On Heart Patients.
  2. Effect of Omkar Chanting On Concentration, Memory, And Level of Fatigue.
  3. Effect of Jalandhar Bandh On Blood Pressure.
  4. Effect of IAYT On Stress Induced Ailments.
  5. Effect of Yoga Diet on Weight.
  6. Yoga For Women – Effect on Weight, Waist, Hips and Chest – A study.
  7. Effect of Yoga Nidra On EEGph ) ( Electro – Encephalo – Gra.

The location of yoga practice also affects the mentality of the practitioner. If you do your yoga practice at a natural place then you will feel more energetic and spiritual.

By Sattva Yoga Academy, It is a perfect place for yoga and meditation. It is situated in the mountain range of the Himalayas in Rishikesh India, the school is surrounded by fascinating landscapes and natural beauties. It is a perfect location away from the city and stressful modern life.


Should You Interlock All Your Ten Fingers?

There are many instructions that you don’t hear in a Bikram or hot or tantra yoga class of a yoga teacher training and you should know common mistakes and know how to fix them. Hands are the poor cousins in a yoga class where the back gets most of the attention! Oh, that and breathing of course.

But it may surprise you to discover that hand and finger positions can be critical in your practice.

There’s either little focus on it or you’ve just not been ready to make the distinctions. Either way, it’s good to delve into this seldom talked about subject. Could be your missing link!



Hand placement could be as simple as placement to support the body, but in the next 2 newsletters I am going to examine those poses where you bring your hands together.

A prime example is when you find yourself with your thumbs on top of your feet. Is there really a difference if you place them on top or below the foot?

Should you follow directions and interlock all 10 fingers?

During class you may be asked to interlock fingers when your arms are straight up over your head. You could also be instructed to place them under your foot. You may be asked to pull down on your knee with fingers intertwined (Clearly not when your arms are over your head!).

So does it make a difference how you hold your hands?

You bet it does!

When I first started this yoga there were many ‘yoga commands’ that just didn’t seem right. Actually, learning from them has been a wonderful process and has connected me with my practice more than obeying every command ever could.

Many of these things I have questioned are indeed myths which will be the focus of forthcoming newsletters!

At the time, it just didn’t seem feasible that pulling my knee to my chest with interlocked fingers in “wind removing pose” could possibly strengthen my fingers to any appreciable degree. Here’s why…

In those days everyone in the studio where I went used little hand towels. Most people brought 2 little face washers or one hand towel with them.

We were even instructed to wipe sweat periodically throughout the class. Before Head to Knee pose for one. (Hey, that’s something in the ‘dialog’ even now, but it honestly takes away from your practice). Before standing bow, I wiped my knees before Wind removing pose.

“Automatically” Strengthening Your Hands and Fingers

One day I had a realization that if my fingers were really going to develop any strength at all I had better ditch the little towels and start using my fingers – wet or dry.

At first my hands slipped every class. If my nails were long I would sometimes even scratch myself with long scoring patterns whenever my limb slipped out of my grip.


But over time my hands really did become strong. My fingers really did develop power.

Wiping sweat is a bad habit.

It is not simply about the grip either. Your sweat is one of the mechanisms your body uses to cool down.

If you wipe your sweat then your body can’t cool its core temperature as easily because there is no surface evaporation.

Your core temperature can rise and you can get yourself into a very risky situation. No kidding.

What, No More Hand-towels?

Don’t be concerned about your grip and don’t be concerned about the sweat, unless of course it is dripping in and stinging your eyes. Then and only then can you wipe sweat.

And before you know it, one day, just like me, you will find yourself feeling fabulous, dripping with sweat, having the time of your life, with a tight solid and powerful finger grip that can do just about anything.

Read- http://goo.gl/YHRkbt


Reference Gabrielle

Top Ten Things You Must Do In A Hot Yoga Class

In reality this is a lifelong journey – so appreciate that I’m summarizing a few tips that can and will make a big difference to YOU! There are top 10 things must do in hot yoga teacher training class in a yoga school.


  1. Wear the right clothes! That usually means form-fitting moisture-breathable sports-style gear such as bike shorts and lycra-style sports bras. You can wear knee-, Capri or mid-calf pants too.


  1. Drink plenty of water during the day, both before and after class. Sip water in class to replenish fluids, especially if it’s very hot (whether or not you can see that you’re physically sweating). Remember to keep sea salt in your diet (and consider electrolyte supplementation).


  1. Breathe! Yes, it’s true one can always breathe more effectively.

Watch a video on breathing- http://goo.gl/2IKZsZ


  1. Connect with yourself – use the mirror and keep your eyes open during the class (no nap taking in savasana!).


  1. Use struggle as your guide. By this I mean when things become frustrating and you find yourself struggling, this is a useful sign to adjust something – your thoughts, your breathing or a simple correction of posture. Using struggle as your guide will also help stop you going too far and exposing yourself to injury. (Another way of expressing it is this: Identify struggle as you encounter it and then move away from it.)


  1. Respect your fellow students. Everyone is on their own yoga journey. Some days you might find yourself commenting to yourself about what others are doing. You may even feel judgmental or concerned or even smug about any little thing. Or you could be comparing yourself as better as or worse than them.

Read more about cooling, sweat and hydration here- http://goo.gl/fjZDzX


  1. Follow your instructor’s directions (with an important waiver)! With a repeated set of poses the question remains: How on earth do you treat each class as if you’ve never done it before when you keep hearing the same thing again and again? Running on auto-pilot is perhaps your biggest danger. It is the opposite of being present.


It is a real conundrum and conversations with thousands of students over the years (in person and on the forum) have shown me that this is the biggest reason why people give up or consider giving up their yoga. Their solid habit is always good physically but the now mindless approach (because that’s what habits are) has ripped the soul out of their precious practice.



The trick is to follow instructions with a critical attention to detail. Don’t just let instructions flow into you without passing through your gatekeeper. Your gatekeeper keeps you safe. Of course, YOU are the gatekeeper! Every phrase uttered has to be consumed by you and then you attempt to follow that cue. If at any time you find there is a twinge, an ache, or a feeling of the slightest bit of struggle then you take affirmative action!


Look, struggle is not the same as challenge. Challenge is good! You want some challenge. Struggle is when you feel uneasy, a pained expression, maybe your forehead has creased, your hamstrings hurt, your brow curled, or your jaw or shoulders tightened.


Sometimes all it takes is a little patience. Use a little TIME to honor your teacher AND YOURSELF and to keep you safe. Make an effort to momentarily WAIT for instructions from your teacher to process exactly what’s being asked of you before you progress. What you discover will sometimes amaze you. You might find that you can do exactly what’s said and other times you’ll realize that it doesn’t make sense or is impossible to do … or more importantly that it hurts you.


It is a CRUCIAL part of your personal development to make the right changes in your poses if you happen to interpret something in your own body as risky for you to do. This is where learning best technique is so important [and perhaps where I can help you].


Final point for now is a common example for you: If your lower back or hamstrings are hurting you in a pose where your teacher says to lock out your legs, then stop auto-pilot from locking your legs. So it does not matter if you are being cajoled to lock your legs, you keep them a little bent to keep space in your back and hamstrings. Aaaaahh! 🙂


  1. Be present. Again, running on autopilot could cause you to think about other things while absently practicing your asanas. When this happens (it happens to all of us from time to time), simply refocus on 3 and 4 and all will be well again! Self-assessment and keeping yourself safe is YOUR RESPONSIBILITY regardless of what you’re told to do. When it comes to interpreting risky instruction your body’s voice is the most important one (and more important than your teacher’s).


  1. Find your Savasanas quickly. Your practice will be oh-so-much-more effective if you go quickly, without rushing, into Savasana. So many benefits are deepened by letting go into Savasana immediately after each pose, whether you’re standing or laying down. Find your Savasana without any extra activity… no wiping sweat, no adjusting your mat, no moving your water bottle, just get there and be still!


  1. Practice your OWN class. It doesn’t matter what on earth that noodle is doing next to you, or that someone somewhere is grunting in and out of every pose. It’s YOUR class, so be in it.


Read more- http://goo.gl/YHRkbt

Reference Gabrielle

Some Yoga Secrets That Nobody Tells You

Isn’t it strange, that the one thing that could make the biggest difference to you and your body is something almost nobody talks about? I mean, if there’s a pill for it why bother?

OK, let’s skip the cynicism. What I mean is that, years and years could pass you by, you could go to the doctor, exercise and do sport anywhere including at school, and talk to or be taught by literally dozens of people and never be advised to do this.

I’m talking about backbends.

I can’t remember what the teacher said to me in high school when I attended yoga on my first occasions. But I am absolutely sure that nobody else, and that includes my doctor, yoga school master, yoga teacher training guru, an orthopedic surgeon I saw, anyone at school, at home, my mom, any friends, nobody in Phys Ed classes ever said I should do backbends. Not a word, nada, zip, nothing, zilch!


It’s crazy! I mean, before you started yoga, did you know that BACKBENDS were a CRUCIAL part of your overall health?

These days there really is a posture epidemic. Seeing elderly people stooping makes me stand up straighter. Hopefully it makes you stand up and walk right too! Because it’s pretty eye-opening to see someone umpteen years your senior with a hump on their back, stooping or walking with difficulty and realize you could be headed right there if you’re not careful.

But what REALLY makes my tummy turn is when I see teenagers with horrific stooping postures. Where are the people telling them that they are in for a long and bumpy future riddled with the possibility of worsening health and even worse posture (each making the other continually worse)?

Yep, young people with the bodies of 80 year olds is SCARY.I am positive that if we were taught from a young age to incorporate backbends into our lives then many of today’s problems could be a lot less prevalent.

Bend over backwards for your health … and reverse a few ills while you’re at it!

You see, most of your life happens while you’re bending forward!

Think about it. And simply look around. You sit, you stretch out for things, you do just about anything and it’s in reach through a forward bend, even if it’s up or down or under a bench. Chairs, desks, cupboards, keyboard heights and bench tops. You name it.

And to be honest you would be crazy to construct your world to make you do back bends to reach for things!

What we really need is an antidote to constant forward-bending & shoulder-rounding.

Well … H E L L O O O YOGA!

A well-designed class is actually a great balance of back AND forward bends. But the lion’s share of your time in the room will be doing backbends.

You may not know this. I certainly didn’t. The debilitating pain from herniated and so-called slipped discs is actually mostly caused by FORWARD bends. At least it gets worse with forward bends. In fact back bending could be YOUR way of treating it without having to resort to surgery.

And now for some well-placed logic..

Your spine WANTS to bend and has the CAPABILITY to bend in all directions (which we will loosely label as forward, back, left and right). So practicing backbends will actually counter the forward movements that we can’t help doing almost every waking moment (and even some of our sleeping ones)!

You can click for more: – http://goo.gl/YHRkbt OR http://goo.gl/aHLuDS

Please leave your comments – I love to read them!

5 Things May Crash Your Immune System and You Get Sick

Immune system is a system of body’s protection against infection and illness. It protects your body from the germs (bacteria and viruses) and parasites. It is your friend that protects you from the infection. It creates, stores, and distributes the white blood cells that fight bacteria and viruses in the body. It is a balanced network of cells and organs that work together to protect you against illness and keep healthy. But there are many thing matters for your immune system. The things given below can affect your immune system and you get sick.

  • No Exercise: – Workouts are very beneficial for your body and make you strong. The exercise has no direct link to immune system but have effect on the body health. There are lots of benefits of exercises, it maintains your body weights, lowers blood pressures and can protect you from many diseases. Many workouts or yoga exercises have a deep impact on the body. Some people join the yoga teachers training by yoga master and gym centers to get the health benefits.

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  • Stress: – Stress is a reaction that disturbs our physical or mental equilibrium. It is your body’s way of responding to any kind of situation. A stress can crash the immune system and sometimes time in stress harbor feelings of frustration or resentment and anger. These can degrade and wear out your immune system and you may get sick, or are subject to disease.Getting enough sleep can reduce stress and have a positive impact on the immune system. So enough sleep to get the body back into fighting shape is the key. Stressful moment can make you unhealthy easily and weaken your immune system. The enough sleep may vary by person like most adults need 7-8 hours a night. Teens need 9-10 hours and school-aged kids need at least 10 hours and preschoolers need 11-12 hours whereas new born baby need 16-18 hours sleep.

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  • Antibiotics: – The antibiotics have a bad effect on the body with the good effect. Over 80% of immunity in the body resides in the intestinal tract in the body and built by the healthy ‘friendly’ bacteria balance. The antibiotics change the immune system and kill all bacteria, not just bad bacteria. Since the good bacteria also killed by the antibiotics the ability of the body to produce appropriate immune cells is altered.

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  • Lifestyle Changes: – The life style of a person also affects the immune system. Doing exercises or yoga and sleep well and enough can help your immune system to work at high level. A good outlook is also may be helpful for your immune system. Live with positive attitude and healthy. One study shows that the immune system kept pace with thoughts. When people feel better the immune system work better and when people feel worry, their immune system slow.

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  • Bad Food habits: – Food habits are very important for our immune system. Many studies prove that people who eat a lot of fruits and vegetables get sick less.Fruits and veggies keep your immune system strong and make you healthy and strong. So eat fruits and vegetables to keep your body away from infection. The nutrients in fruits and vegetables help your immune system fight viruses and bacteria. While dairy products indirectly weaken your immune system because the dairy products (including yogurt, butter, whey protein and cheese) create congestion by generating a lot of mucous. So if you have already a cold and cough than these products is only going to make it worse! So reduce dairy products intake as a whole during this season.

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Well these are five things you can avoid to be healthy and your immune system is optimal at all time.

Sadhana and obstacles

Sadhana means to “tune in”, and is the fundamental everyday practice that we as yogi and yogini commit to reach Liberation or Mokṣha.
Each one of us, as individual and unique human beings, needs peculiar ways to adjust ourselves in behaves, ego, alignment of bodies (emotional, mental, physical, spiritual) in order to permit to the energy, prana, to flow naturally and lead us to liberate, heal, let go, clean and transcend obstacles to personal evolution in the process of expanding the consciousness.
Sadhana is constituted by a sequence of yoga, meditation, and rituals, given form the yoga master, yoga teacher or Guru.
Why do we need instructions?
It is really important to find someone that can lead us in this process because it is very challenging to see oneself from “out side” and correct and see what is really needed for evolutionary work and liberation, at least at the beginning.
But it’s also true that knowing when the beginners-state ends is also quite complicate… but this is another kind of story!

I found the best way to stay committed to Sadhana for me to work with mental tricks that mind will make to seduce me in procrastinate the practices and sabotage my personal evolution.
There are so many mind-tricks and everyday there is a new one like: “Today you are tired, maybe you need to sleep more!!” Or “You don’t need this practice, you already got it, you can go faster and skip it!” Or “Is better if you check email first, and then you can have your Sadhana”. Or “Is not good for you to make everyday the same thing, it’s boring!” or again.. “Maybe you need an energetic walk, instead of seating for thirty minutes in silence!”
The movement of the mind is endless, as endless are the stories that can make up to take us out of focus to practice. The more we have knowledge, and intelligence, the more this stories will be really well made up and appear real!
There is very hard tendency in human being’s nature to NOT change and also to keep the conservation of the present state: change requires a lot of energy, more than keeping things the way they are… or complaining because they are not changing.
So the first thing we have to be really aware of is the commitment to that change.
Are we really ready to let go all the old habits?
Are we really ready to achieve a newer and better state in life?
Once we have established this straight commitment, and are decided to change, we can deal with obstacles.
When a tendency to procrastinate comes, we can observe it as part of the Sadhana and say to it: “I know you are only a voice in my mind, and this is not real.” We can play with it! Don’t ever take that voice seriously, but instead set alarm even earlier in the morning, and make an action that is opposite to the tendency of sabotage.
One powerful key is to take actions!
Be very aware that yoga is all about practice, and any other decision for not to practice is opposite of this principle.
One other thing that can be very helpful is to share part of Sadhana with some other yogi or yogini, as practice yoga together or meditation especially at the beginning can be very helpful.
As more we go further with Sadhana, the gift we receive is that it will become part of our life, Sadhana itself will be our life and naturally flowing with all activities of the day and gradually will make deep and powerful changes.
Habits can be also being built as positive habits, so once our body will be happy with what is happening, it will be easier to maintain the new habits.
So one last suggestion is to focus on the intention that made you the first time to step on the top of you mat or sit on your meditation cushion, which will keep the willingness to proceed strong and still.
Take few moments everyday to connect to that initial motivation, and you will see the difference in the practice instantly.
May you have you an intense, passionate, and powerful Sadhana !
And…never forget to smile, and play with the obstacles: they are part of this beautiful life…
Have a uplifting and energetic day“.

With love,

Source:- Sattva Yoga Academy blog.

Yoga Can Make Everything You Do In the Gym and Much More

Yoga is more effective. It has a lot of benefits over the exercises like one benefit is injury prevention. A gym session can make you tired and hungry and a yoga session revitalizes you and helps in improve digestion. The yoga has not just physically benefits but mentally, intellectually and spiritually benefits also. It has a slow impact on the body and increases the flexibility, tone and strength. With yoga you do not need to any equipment, just some space to practice yoga asanas.


Gym needs equipments and you cannot do it at home. Everyone can not afford a gym at home and it could be far from your home and you might end up using precious time reaching your gym. A gym session may increase your hunger and overeating. Gym workouts mostly have only physical benefits and rarely offer mentally benefits. It acts on the physical appearance and tone the muscles. Most of the exercises seem to put the body to rigorous work, help to burn out some calories and increase your flexibility. It helps keep muscles fit and resistant to stress related issues. It enhances the circulation and exclusion of toxins. It burn unnecessary calories and consume more food.

Yoga can make these all things with more benefits. Yoga is developed to stay in deep meditation for long time sitting at the one place by the ancient Hindu Indian saints. They use yoga to keep their body and mind fit for enlightenment and spiritual lifestyle. Yoga makes you active for whole day and Improves blood circulation and removes toxins. It keeps you stress free and improve your peace of mind. It controls many diseases and disorders and easy to do at home without going to any workout place. It helps in bowel movement and relieves constipation. The main aim of yoga to keep body fit with fit mind. Through yoga you can regulate the mind with burns out the calories and regularize the blood flow and stabilize the thought flow in the mind. A yoga teachers training can overcome mental stress and attain inherent peace.

There are many reasons where yoga beats the gym. Both yoga and gym has its plusses and minuses. Yoga is good for all and gives you benefits of exercises and more.

Mobility and Flexibility– Yoga is a fun way to improve your mobility and flexibility. Surya Namaskars yoga asana is the best way to improve your mobility and flexibility. Mobility is a daily requirement and leads with nutritive and lubricities to wash each joint while flexibility is the range of motion about joint. Improving mobility and flexibility will benefiting your lifts and increase your movement efficiency.

Bodyweight Strength– Yoga improves the bodyweight strength. Yoga has ability to makes you in the position where you might not otherwise make yourself in at the gym. Yoga is a style of bodyweight training and you can practice it regularly. In bodyweight training, your muscles adapt to the resistance and get stronger.

Noncompetitive Environment– Yoga is a noncompetitive environment and you don’t need to compare yourself to the person on the mat next to you. Yoga can bring you back to your center for your hunger for big lifts.

Breath Control- Pranayama is the yogic science of the breath control and yoga has a significant emphasis on the breath control. Yoga keeps you aware of your breathing during your yoga training sessions.