How your usual bed time affects your yoga practise

Why Your Bedtime is Important for Your Yoga Sessions

Yoga has been proven to be beneficial for a wide variety of health concerns, explains Dr. Marilynn Wei of Harvard Health Publishing. One important benefit of yoga is that it is one of the gentlest and most restorative activities to end your day and prepare you for sleep. Certain types of breathing, such as the Ujjayi or Ocean Breath, as well as some poses make yoga extremely beneficial for good sleep. However, an interesting thing to note is that the same can be said the other way around.

Fitness expert Jim White explains in a blog post published on Leesa that a good night’s rest maximises the effects of exercise and helps you power through your busy days and regular workouts. White explains that while both sleep and exercise are important in leading a healthy lifestyle, the former is ultimately more needed for the latter.

We’ve laid down seven tips for yoga success in a previous blog post here on Yoga India Foundation, but it seems like we need to add an eighth – get enough sleep. Whether you’re a beginner just learning the basics, or a trained yogi looking to further expand your knowledge, here are some reasons why your bedtime is crucial towards having better yoga sessions.200 Hour Yoga Teacher Training India

Sleep keeps your mind in shape.

Not getting enough sleep deprives your brain of the opportunity to rest and recharge itself, leading to a myriad of mental and psychological problems associated with regular lack of sleep. For instance, PsyBlog explains that sleep-deprived brains tend to work harder in order to overcompensate for its lack of rest, resulting in less efficiency and difficulty in accomplishing even simple mental tasks.

The cumulative effect is that those who have less than the recommended seven hours of sleep per evening have difficulties in concentration, mindfulness, judgment, and decision-making. Even neurological functions like physical movement, eye muscle control, and focus are compromised, making it difficult for sleep-deprived people to function well – much less complete a yoga session successfully.

Sleep helps you perform better physically.

Because yoga is an activity that unifies and engages mind, body, and spirit, the quality of yoga sessions decline when your body is compromised. On top of letting your brain recharge, sleep also plays a role in muscle repair, as discussed by the National Sleep Foundation.

This research study published in Current Biology elaborates on how the physical and mental performances of athletes significantly improved once their sleep cycles and circadian rhythms were optimised. It is for this reason that White goes on to discuss that those serious about fitness and exercise – yoga included – cannot hope to be successful without enough sleep.

Last but not least, sleep keeps you happy and motivated

If you lack sleep, you might find it harder to get on your yoga mat or attend yoga classes with other people.One study conducted by the Hult International Business School found that people who experience chronic tiredness and lack of sleep suffer from irritability and frayed nerves, along with high levels of stress, anxiety, and frustration.

Conversely, regularly getting a full night’s rest has been linked to optimism about the future and more motivation to learn new things and accomplish tasks.

With all these reasons to prioritize sleep to improve our yoga sessions, don’t be surprised to find us spending more time on our beds and on our yoga mats!

Hatha Yoga for modern lifestyle

Hatha Yoga – A traditional yoga technique for modern lifestyle

The Hatha yoga is the foundation of all yoga forms. It is the ancient, traditional yoga practice that was introduced thousands of years ago. In Hatha yoga, we aim to balance ida and pingala, the left and right energy channels (nadis) of our body to awaken the shushumna nadi, the main and central energy channel. This can be achieved through asana and later on pranayama.The asana practice in hatha yoga is very gentle and soft. By describing it as soft, we don’t mean “easy”. The postures can be very challenging, however, the approach to master them comes step by step. In the Hatha practise, we always begin with a good warm up to prepare our body for the more advanced poses and prevent injuries and overstretching. A good warm-up is 10-15 min long and smoothens all joins, muscles, and tendons. After the warm-up, a class often begins with sun salutations and then goes over to 4-7 asanas with modifications. In the Hatha practice, the postures are often held over longer periods to improve the flexibility and adjust the body in the various asanas. A posture can be held for approximately 1-3 minutes. This does not only help to get into the posture but also aims to focus the mind, make it more steady. Asana means “steady posture”. At the end of a class, you will be laying in shavasana for 10 minutes, flat on your back with eyes closed. During shavasana, your body gets time to fully relax, let go of any tension and fully sink into the ground. Overall, we can say that Hatha Yoga is the most effective, smoothest and most balancing type of yoga.

 

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September 2017 Yoga Teacher Training Course

September 2017: Yoga Teacher Training

Namaste dear Yoga Teacher Training Yogis & Yoginis!

Our September 200 Hour Yoga Teacher Training India & 300 Hour Yoga Teacher Training India Course comes to an end and we are very proud of what you have achieved so far!

Not only have you powered through the intense schedule and been to class by 6 AM every morning, we also have become good friends during this month and created a beautiful energy together.

We see a lot of progress in each one of you: you become more confident, free, joyful and relaxed day by day.

The highlights of this month were definitely your interest in the yoga philosophy classes, Ayurveda, and yoga adjustment classes.

We also enjoyed the mantra music jam sessions at night a lot.

Music truly connects us even more deeply with one another as we don’t need to speak the same language!

Hopefully, you will like the volunteering work we have organized for you this week!

Please share your experiences here with us 🙂

This is a picture of our 300 Hour Yoga TTC students

7 Important Tips for Success in Yoga

Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.

 

  1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.
  2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigorous classes. Don’t move ahead too quickly. Allow your body to adjust to your exercises.
  3. Listen to your body and be aware of your physical abilities. You don’t want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.
  4. If you can’t find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommendations.
  5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.
  6. Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.
  7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won’t be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

 

Now it’s time to grab your mat and a towel and get the most out of your yoga exercises.

We at Yoga India Foundation provides Yoga Teach Training so if you searching for Yoga Training contact us

The 200 Hour Hatha Yoga Teacher Training group

Hatha Yoga Teacher Training

My biggest experience in yoga prior to this Hatha Yoga Teacher Training was a three-month stint with a specific teacher that taught a mix of Hatha and ashtanga which I enjoyed so much that it inspired me to want to become a yoga teacher.

Coming into this Yoga Teacher Training with not really having practiced yoga more than a few times a week, I wasn’t surprised at the physical strain my body felt starting out. Yoga is a labor of love, but just like anything it takes practice, patience, stamina, will and lots of self-love. I went from being extremely annoyed by doing sun salutations over and over, to waking up and doing it on my own before starting the day. Surya Namaskar really activates the brain, breath, and mind, as well as “oiling” the joints for those like me that have past injuries that still need physical therapy.

5 years ago I tore part of my stretching out too much, so I need to listen to my body and let it guide me through what I can and can’t do. Luckily, I am in a yoga teacher training course that teaches me how to listen and modify my body to what it needs while still working it out.

Yoga also provides confidence and strength for my mind to push through the uncomfortable sensations and reach a higher place of a self-will. I feel so energized and joyful after yoga. I understand the mental benefits to continue my practice, as well as gifting those benefits to the students that I may teach in the future.

Yoga is medicine for the mind, body, and the spirit!

Emotional Blockage (EBT):

I had no idea what to expect what the Emotional Blockage classes might entail. I was honestly surprised it was about actual acupressure, which I thought was another word for a massage. Boy, was I surprised at what emotional blockage really means! My first experience with emotional blockage was when I was trying to work out a knot in my thigh from scar tissue in my knee. Vipin went to work on my leg, and immediately I wanted to jump out of my skin and run away. It was so incredibly painful, yet I knew instantly that behind that pain was so much blocked emotion.

Every treatment since that first one has yielded so many memories in which I am able to process them in another, more productive way. The acupressure works on certain points in the body that hold trauma energy ranging from a family of origin issues, relationships, work, and general anger that has become trapped inside places all over the body. When I am receiving treatment, I can actually feel the energy moving up my nervous system; so much so that my hands and head start to tingle with energy coming out.

Several years ago, I worked with a therapist to help me process some childhood trauma that created some survival coping mechanisms that in my adult years really weren’t really a solution to the problems (communication, bottled-up aggression, feelings of unworthiness) that I was encountering. The treatment was called EMDR:

 

[Eye movement desensitization and reprocessing (EMDR) is a fairly new, nontraditional type of psychotherapy. It’s growing in popularity, particularly for treating post-traumatic stress disorder (PTSD). PTSD often occurs after experiences such as military combat, physical assault, rape, or car accidents.] -from WebMD

I liken EBT to EMDR in that by pressing on the different emotional points, the part of your mind that is trying to logically think through emotional problems gets distracted by the pain being caused by the acupressure, and the ‘s held part of the mind can begin to process problems and traumatic events of the past to release the trapped energy.

Through my treatments over this 4-week Hatha Yoga Teacher Training, I have processed and released so much emotional energy, that I feel lighter, happier, and the same triggers that made me tailspin into an emotional circus, don’t have the same effect and I can step forward into a new mental and emotional place. I even feel that my body feels so much happier and loved. The emotions also tend to continue to rise up hours after treatment but don’t overwhelm the treated and cause no pain, only emotional release.

I will continue to practice EBT and I want to take into University to study the actual science behind this miracle treatment. Thank you for teaching me this wonderful healing art!

Meditation:

My only experience with meditation prior to this Hatha Yoga Teacher Training was associated with a 12-step program I am involved in to help with my problems with being addicted alcohol. I would read certain excerpts out of the prescribed reading material, and attempt to keep my mind silent for at least 10 mins. The meditations I have learned through Gyan Yog Breath have taken me above and beyond anything I could have imagined.

 

To be very honest, in the beginning, the breathing and chanting methods really annoyed me and I didn’t want to do any sort of meditating. I think my mind/ego didn’t want to release it’s hold on me to let me find that space where I am present and in the now.

Vipin’s meditation techniques of using dynamic movement and pranayama like breathing help the meditator to get energy moving through the nervous system and concentrating on that energy, helps the meditator to go into that gap….that space in between where the ego has no hold and you are beyond the self.

My meditation space really changed after I had a major EBT treatment and in the meditation, I was really able to put in my 100% and let go of everything but the actions of the meditation. That was when I found that “now” space. That was when I was given the gift of being in touch with the Divine Feminine and heal more of myself while being apart from myself. It was quite magical. My meditation and I have changed dramatically since being taught Vipin’s method of meditation. I will take it into the next chapter of my life knowing that I will be so much more calm, centered, and able to teach this method to others!

I am happy to have completed such a wonderful Hatha Yoga teacher Training Course.

the 200 Hour students during his Power of Transformation Meditation

The Power of Transformation Meditation

My personal experience: The Power of Transformation

As humans living in a world where technology, social pressures and a fast pace of life have become a normal way of living, we do not spend enough time focussing on ourselves and our inner peace and happiness.

When was the last time we actually took some time to check in with ourselves?

We are constantly searching for happiness in external affairs when really all we need to do is just look inside ourselves and realise that everything we need is right here with us, in our bodies.

As a result of not focussing on our mind, body and soul, our body builds up blockages in our respiratory and blood circulation systems. This is what this form of meditation focusses on improving.

The six, deep and forceful inhalation/exhalation exercises of Power of Transformation Meditation, each followed by a three-minute rest period and shavasana at the end, allow for these blockages to be removed and for blood to circulate and flow optimally.

When I initially started the meditation I felt great tightness and cramping in my arms and hands.

I felt a lot of vibrations across my whole body, particularly my face and arms representing the imbalances and poor circulation of blood and breath in my system.

The meditation would take me into a very emotional, tearful state by the end too. After about a week of practising every day, the vibrations lessened drastically and I would also enter into a peaceful meditative state by the end, sometimes even falling asleep!

I suffered from insomnia and a great tendency to think negative thoughts and after 2 weeks of consistent practice I found that my mind was flooded with optimism and positive thoughts and my sleep has improved as well.