Yoga India Foundation

How Yoga Can Help you to Experience Transformation and Balance

How yoga can help you to experience transformation and balance

In this essay, I’ll try to point out few important things that you should know about
transformation which could be experienced through yoga. Why it is important?
Because nowadays everyone is seeking some kind of transformation and I think
people always did. Because it looks like the people are never happy with what they
have, they still want something different. Many people are searching for a change in
their lives, but they keep searching outside. It was included me, but something
changed and that’s what I’m going to write about now.

A few Insights about Yoga

I think it is important for everyone to know that yoga exists and should be
experienced and lived. Everyone should know that there is life, there is yoga. But not
everyone has even heard the word yoga before or understood the meaning, what
more to taste it, experience it or live it.

In my country, most of people heard about yoga, or tried asana practice but mostly
not in the traditional way. It was the same for me. When I met yoga for the first time, it wasn’t
actually yoga, but physical exercise. Later I realized that it could be something behind
these physical postures of the body and then my yoga path started to develop.
I began to feel my breath. Not only during asana practice but even in my daily life
in normal situations. I began to understand what I can do with my breath and
suddenly from just physical posture I experienced the power of asana. My other senses
become sharper. And my mental and psychological situation started to change. I
didn’t have any severe problems, but I felt I don’t understand myself and my life
enough. I felt something was missing, but I couldn’t find out what it was. I began to pay
attention to details, first connected with me but soon after also the other perspective
of living. People around me could feel this change also. And this didn’t take just a few
days or weeks, but few years. It’s not the fast journey, but the change and effect are
immediate, one just needs to realize.

How is Yoga connected to Transformation?

In my personal experience, I followed the yoga path after which many important changes in my life. I know, that I’m still at the beginning of the journey, but this is what I love about yoga –

it is for everyone, no matter of age, ethnicity, or religion, no matter the material background, no
matter of time you discover and start to experience. Wherever is time and yoga will
enter your life, it’s just the right time.
My life started to change. I began to understand myself, understand other people
and situations which before didn’t make sense to me. I startet to behave differently and
had different feelings. The anger and anxiety which I used to have were slowly getting
smaller and smaller and later I understood the connection between nature, me, and
other people. It is still very interesting that what I experience in asana practice, it’s like
training for real-life situations. I realized, that I’m becoming more quiet and calm,
enjoying the peace of nature and spending time with myself or close family and
friends rather than in the big company of people. That was one of the first things I realized.
First signs of my personal transformation.

From being a workaholic, who has to do
all the things the best, I understood, that this is not the way. I kept pushing myself over
limits and finally I realized and understood, what my mother was telling me. I finally felt
to be happy with myself and when I felt that, I was ready to understand and help other people also. Before that realization, I have to say I was a young and kind of selfish
girl, but that changed. Now I’ve focused on the others also and I really feel so happy
when I help someone else to be happy.

Breath Control – Pranayama

Now, if we talk about the topic of transformation and balance, I’ll introduce the
pranayama called Bhramari. This pranayama will help you to reduce anger and also
moves the mind into the meditative state which is harmonizing for the whole body.
From a physical aspect, Bhramari is good for voice improvement also. You should sit in
comfortable meditation posture, recommended is siddhasana, Siddha yoni asana, or
padmasana. We put our hands in Shanmukhi mudra to close our sense organs, the six
gates of consciousness. Placing the pointing fingers gently on the eyelids, middle
fingers on the nostrils, ring fingers on the upper lip, small finger on the lower lip, and
thumbs to close the ears. There are also other techniques used to close our sense
organs but this one seems very useful and comfortable for me. Now bring the
awareness to Ajna chakra – head center and keep the body still. Inhale through the nose
and exhale slowly while making the sound of a humming bee.

The sound should be steady, smooth, and deep and last as long as the exhalation. You should repeat about 5
– 10 rounds and then gradually go up to 15 – 30 minutes duration. Early morning or
late night is a great time to practice, as it helps to awake psychic sensitivity. It’s not very
good for already introverted people, but for the ones who would like to become more
introverted, this technique will be very useful.

Yoga Asanas

After pranayama, we can move towards asanas. From the very beginning, I really
enjoy balancing asanas, because you can really feel the immediate effect. If you
balance your body, your mind becomes calm also, if your mind is still moving your
body will start as well. The balancing asanas are very helpful in developing and
maintaining concentration and balance on all levels.


Let me now introduce Padangushthasana, the tiptoe pose. You start in a squat
position a should gaze on one point, to prevent unexpected movements. You should
stay raised on your heels and balance. The position of the thighs should be horizontal.
Then the left heel needs to be adjusted and pressed against the perineum. Then
distribute the weight on the left foot and place the right foot on the left thigh, the sole
is turned upward. The hands should remain in Namaskar mudra in front of the heart
chakra. Spiritual awareness should be kept in the Mooladhara chakra. You should
remain in the asana as long as comfortable. Then put the right foot back on the ground
and change on the other side also. The asana should be performed at least 2 times on
each side. This asana improves concentration, strengthens the toes and ankles, and regulates the reproductive system.
Another asana known as Tree pose or Eka Pada Pranamasana is also from the
balancing group of asanas and it helps develop the nervous balance. The
physical benefits could be felt in strengthening the leg, ankle, and foot muscles. You
start in the upright standing position with feet together and arms on the sides of your
body. Gaze on one point in front of you at eye level. Bend the right leg, grasp the ankle, and place the sole on your inner left thigh. The knee should point out to the side.
Place hands in Namaskar mudra in front of the heart chakra and remain as long as
comfortable but at least for two minutes. First, release the hand than the foot, and change
sides. At least three rounds on each side should be practiced.

Eka Padasana

Another asana is also very helpful for developing nervous balance and
concentration. Eka Padsana or one-foot pose as well strengthens the arms, wrists,
back, hips, and leg muscles. You should stand relaxed in the upright position with feet
together. Raise your arms directly above the head and interlock the fingers and palms
together. Then start to bend forward from the hips and keep your body in one line and
at the same time transfer the weight on the right leg only, as the left leg straightens to
the back, you should keep it in one line with the trunk. The arms, head, trunk, and left
leg are in one horizontal line in the final position. You should gaze on your hands. Stay in the
asana as long as comfortable, then return to the starting position but keep the arms,
head, trunk, and left leg align. Do the same on the other side. And repeat three times on
each side.

What I just have written is a very brief and simple introduction and a share of my
personal experience. In this very short essay, there is no chance to go deeper, but
definitely, the transformation is deep in itself. It’s nothing one can describe with
words, you just can feel it and live it or you can’t. But yoga as a way of living could help
you to maintain balance in life and experience transformation, even if you don’t follow
the strčit yogic lifestyle but combine with your western life also.

About the author:

Magdalena is a yoga teacher from Spain who did her 200 Hour Yoga Teacher Training in India at Yoga India Foundation.