The post How Tadasana Yoga Improve Posture And Alignment first appeared on Inner Yoga Training.

In modern-day life, when we are hit with emotion, it is often considered socially unacceptable to express it immediately. If someone says something that triggers us, in many cases it would be deemed inappropriate to start crying on the spot.  This causes us to suppress and shut down emotion so it gets stored in the body to be felt at a later date.  Beyond uncomfortable social situations, the body will also shut down emotions in traumatic circumstances for survival purposes. According to yogic teachings, these energetic stagnations are stored in the body as samskaras.  These energetic imprints cause us to store tension or holding in the body, leading to not only physical restraint but also mental health and emotional unease.  Accessing these feelings is possible through yoga, and is accessed with particular potency through the practice of yin yoga.

Yin yoga is a practice that targets the deeper connective tissues of the body such as tendons and ligaments the structures that hold our muscles and bones in place.  Everything in the body is held together with a connective tissue called fascia.  These deeper layers of connective tissue in the body aren’t as pliable as muscles so they take longer to respond to a pose.  That’s why in yin yoga postures are generally held for anywhere from 2-6 minutes. This prolonged subtle stress on the fascia encourages not only a significant increase in mobility but a release of the emotional tension stored in the connective tissue as well. With an understanding of samskaras, we can witness the impact of a yin yoga practice on releasing the patterns of thought and behavior that are no longer serving us. In this way, the practice of yin yoga transcends the physical and provides an opportunity to break free from the shackles of conditioned responses.

The Western world is growing in its awareness of this mind-body connection. The effectiveness and importance of emotional release through the body is knowledge that has become widespread in recent years.  According to Traditional Chinese Medicine, the foundational principles of which are taught by the yin yoga teacher training in Bali, these physical and energetic blockages are due to energetic blockages in the meridians. Meridians are energetic pathways in the body through which Qi, or vital life force energy, flows. From this approach, through stimulating the meridians in a yin yoga practice and unblocking stuck energies, both physical and emotional equilibrium can exist.

When you join Inner Yoga Training in Bali for their 100-hour yin yoga training you will have the opportunity to incorporate other practices such as mindfulness teachings, sound healing, and voice activation.  These are potent practices that complement your yin yoga practice and help peel back the layers of conditioning and release stored emotional responses in the body and mind.  With the addition of Traditional Chinese Medicine into the yin training, you will also gain an insight into how this ancient science can help stimulate the connective tissue and offer releases to help harmonize the flow of Qi or energy throughout the physical, mental, and emotional bodies.

It has been common knowledge for thousands of years that emotional and energetic tension can be released through physical practices, and thankfully, modern medicine is starting to catch up. Thanks to the wider spread of awareness of both yoga and Traditional Chinese medicine, yin yoga as well as other forms of yoga are becoming more widely accessible by the day.  By incorporating a regular yin yoga practice into our lives, we can clear physical, emotional, and energetic tension and navigate life from a more regulated and stable place.

The post Finding Stillness with Yin Yoga first appeared on Inner Yoga Training.

What Does Setu Bandhasana Mean?

Setubandhasana, otherwise called the scaffold present, is a yoga asana that advances muscle adaptability, alongside leaving an effect on the psychological part of prosperity.

This extension presents in yoga tends to the body issues related to our unfortunate approach to everyday life. Here, your body extends as a scaffold shape twisting your knees and lifting your hips, focusing on the spine, legs, hips, and chest, advancing strength and adaptability. This posture likewise affects pressure alleviation by empowering the bloodstream to the cerebrum.

Step-by-step guide Setu Bandhasana

• Rest on your back on a hard surface, ideally on a mat.
• Twist your knees and try to put your legs hip-width separated.
• Put your hands adjacent to you with the palm confronting downwards.
• Coming down on the floor through your hands, lift your back.
• Lift to such an extent that your jaw contacts your chest, with no development or exertion.
• Breathe in and lift your middle is minimal up.
• Ensure your knees and lower legs adjust in an orderly fashion.
• Your thighs ought to be lined up with the floor.
• Clutch your breath for a couple of moments and deliver.
• Rehash the cycle a couple of times.

Benefits of setubandhasana

Encouraging women to incorporate Setubandhasana into their routine can be a positive step toward enhancing both physical and mental health. Certainly! Setubandhasana, also known as Bridge Pose, offers various benefits that can contribute positively to women’s mental health. Here’s how:

• Enhances Mental Processing: Engaging in Setubandhasana involves concentration and body awareness, fostering improved mental processing and clarity.

• Reduces Anxiety and Stress: The calming nature of the pose helps quiet the mind, reducing anxiety and stress levels, and promoting mental well-being.

• Strengthens Back Muscles: Setubandhasana targets back muscles, providing strength. A strong back contributes to overall physical and mental resilience.

• Promotes Better Breathing: The pose encourages deep breathing, facilitating increased oxygen intake. Improved oxygen flow positively impacts cognitive function and mental alertness.

• Aids in Hypertension and Asthma: The relaxation associated with Bridge Pose can be beneficial for conditions like hypertension and asthma, contributing to mental peace.

• Stretches Neck, Back, and Legs: Physical stretching helps release tension in key areas, promoting a sense of relaxation and mental well-being.

• Menopause Symptom Relief: Setubandhasana may help alleviate symptoms associated with menopause, offering relief from discomfort and promoting emotional balance.

Setu Bandhasana Precautionary measures

• Try to rehearse this posture while starving for productive outcomes.
• Try not to rehearse this asana in a back injury.
• Try not to over-roll or stretch away from your shoulders from your ears to stay away from neck irritation or sprain.
• Try not to turn your head right or left when in the posture.

Avoid the Setubandhasana during periods. Be cautious while rehearsing this asana assuming you are experiencing knee torment. Attempt to rehearse this asana under some expert direction while performing interestingly.

Contraindications of Setu Bandhasana

• Try not to rehearse this asana on the off chance that you have a neck injury.
• Individuals with severe headaches ought to keep away from this posture.
• Individuals with a frail stomach or digestive system ought to keep away from this posture as the greatest strain comes on the inward organs.

With the direction of a certified and experienced yoga educator/yoga master in meditation retreat Bali, we can get to and examine the gamble factors and keep on rehearsing exercises with safety measures.

Important point

Genuinely, the setu bandhasana helps in reenacting the lungs, neck, and spine. Subsequently, it has a psychological point of view as rehearsing this posture supports cerebrum unwinding and lessens the pressure. Here are a few bridge pose variations like advanced bridge pose, half-bridge pose, etc. Consolidating the Setubandhasana into your day-to-day yoga routine offers several advantages and solace for both body and brain.

The post Practicing Setubandhasana For A Healthier Body And Mind first appeared on Inner Yoga Training.

Dhanurasana is a dynamic asana that not only enhances flexibility but also provides a comprehensive strength-building workout for various muscle groups. Let’s delve into a more detailed exploration of the muscles targeted by this invigorating pose:

• Upper, Lower, and Middle Back: The bow pose actively engages the muscles along the entire spine, including the upper, lower, and middle back. This helps in improving spinal flexibility and heal the lower back pain.  Dhanurasana strengthens the muscles responsible for maintaining an upright posture.

• Gluteus: Dhanurasana involves lifting and stretching the legs, which effectively targets the gluteus muscles. This engagement contributes to toning and firming the muscles in the buttocks.

• Hamstrings: The stretching and lifting of the legs in the bow pose provide a deep stretch to the hamstrings. This can help in increasing flexibility in the back of the thighs and alleviating tightness in this muscle group.

• Biceps and Triceps: The lifting of the upper body and the effort to reach for the feet in the bow pose engage both the biceps and triceps. This dual involvement contributes to the toning and strengthening of the arm muscles.

• Arms and Shoulders: Maintaining the bow pose requires the arms to be extended forward, leading to an active engagement of the arm muscles, including the deltoids and trapezius. This can lower the risk of joint pain and enhance shoulder strength with stability.

• Core: One of the key benefits of Dhanurasana is its impact on the core muscles. The act of lifting the upper and lower body simultaneously engages the abdominal muscles, including the rectus abdominis and obliques. This helps in toning and strengthening the core, contributing to improved balance and stability.

What is the process for doing Dhanurasana?

It is crucial to perfect the Dhanurasana yoga pose form to gain its benefits and prevent muscle strain and injuries.

A detailed description of Dhanurasana pose steps:

• Lie on your stomach with your feet apart to begin Dhanurasana.
• Put your arms at your sides.
• As you fold your knees slowly, take your hands backward and grab your ankles with them.
• Breathe deeply and lift your chest off the floor while pulling your legs towards your back.
• Keep your gaze forward.
• Take 15-20 seconds to hold the pose.
• To release the pose, exhale deeply and lower your legs and chest to the floor.

Variations of dhanurasana 

When you master the Dhanurasana pose, you can move on to the many variations of this asana. To learn these yoga asanas, enroll in our  300-hour yoga teacher training Bali program. The following are some variations that you can try:

Akarna Dhanurasana: Also known as Shooting Bow Pose, this asana strengthens your abdominal muscles.

Standing bow pose: This challenging balance pose strengthens your core and thighs while improving your respiratory system.

What are the benefits of Dhanurasana?

There are many benefits to the bow pose for your mind and body. If you want to gain Dhanurasana yoga benefits, here are some good reasons why you should include it in your yoga practice:

• The most important benefit of Dhanurasana is that it strengthens your core. You can do daily activities without a problem and also improve your workout performance with this. 
• Dhanurasana helps to keep your kidney healthy and ensures the smooth functioning of this important organ of the human body. 

• Your spine will become more flexible in the bow pose. It prevents herniated discs, slip discs, and other disc conditions. 
• Dhanurasana yoga pose is ideal for people who are sedentary and have back issues. You will feel less pain, tension, and stiffness after using this. It activates and strengthens your lower back muscles.
• This is one of the best yoga stretching exercises for activating your abdominal muscles. It stimulates the reproductive system and prevents their disorders. 
• This is one of the better yoga poses for strength, especially for your upper back. Consequently, you become more agile and mobile.
• Among the best bow pose benefits is improving circulation, which boosts immunity and keeps you healthy.
• Dhanurasana helps you to decrease anxiety levels and plays an important role in managing your daily life stress. Practicing this asana regularly trains your brain to respond better to stress triggers.
• The best thing about Dhanurasana Yoga for beginners is that it doesn’t require an elaborate set-up and is easy to do at home. 
• You can open up your chest muscles and improve your circulation with Dhanurasana. The risk of cardiovascular disease goes down. Practicing bow pose yoga stimulates and strengthens your chest muscles. It prevents respiratory problems such as asthma and COPD.  

Dhanurasana precautions 

You need to pay attention to your form to get the most out of bow pose yoga. Keep these things in mind:

• It’s advisable to do Dhanurasana at least 3 to 4 hours after eating.
• You should always bow after warming up. 
• Only hold the Dhanurasana pose for as long as your body lets you. Don’t overdo it. 
• Do a Dhanurasana yoga pose with your back bent as much as you can. 
• If you’re not able to hold your ankles, use a strap. Beginners should pay attention to this when doing the bow pose.
• For beginners, learn the bow pose technique from a trainer or join an online yoga class. It prevents injuries. 
• Pregnant women shouldn’t do Dhanurasana yoga. 
• It is not advisable to perform a yoga bow pose after surgery.
• Do not perform this pose when you are still healing from a recent injury.
• Blood pressure patients should avoid Dhanurasana. 

‍It’s important to challenge yourself when doing Dhanurasana yoga. It’s easy to do this by doing variations like parsva dhanurasana, akarna dhanurasana, urdhva dhanurasana, Dvapada Dhanurasana, etc. It also keeps you engaged and prevents plateaus. Incorporating the yoga bow pose into your practice not only promotes flexibility and balance but also provides a holistic strengthening effect on various muscle groups throughout the body.

The post Dhanurasana Yoga: Powerful Benefits and Variations first appeared on Inner Yoga Training.

The post Benefits of Vajrasana Pose in Your Yoga Practice first appeared on Inner Yoga Training.

The post Exploring Ustrasana Variations for Enhanced Flexibility first appeared on Inner Yoga Training.

The post Yoga for Joint Pain: Winter Edition first appeared on Inner Yoga Training.

Yogic practitioners all across the world practice various poses. Do you also practice it daily or occasionally? 

Have you heard about the name Trikonasana? It is a famous yogic pose with multiple benefits associated with our body. 

What is Trikonasana? 

This pose is a standing pose of the renowned Hatha Yoga. As the name suggests, a person appears like a triangle in this pose. Therefore it is also known as the Triangle pose. You need to stretch your body sideways to improve your flexibility. It is the best pose for legs and joints to give them greater mobility. 

You might be surprised to know that even elderly people can try this pose. What are the various health benefits of this pose? Let’s have a look at them. 

1. 1. Lengthening of Muscles: The benefits of Trikonasana are known to expand the muscles because they stretch when you do it. If you practice this pose day, you can expect to have greater flexibility in the joints. 

• Aids in Digestion: If your stomach is feeling upset due to indigestion issues, Trikonasana will come to rescue you. Moreover, this asana supports the digestive system and helps the stomach in secreting several digestive enzymes. 

• Supports spine movement: Trikonasna steps are specific to impart greater flexibility to the spine and thus aid in its easy movement. You can expect to get free from back pain which is a chronic illness these days. 

• Enhances Lung Capacity: Trikonasana is a well-recognized asana for expanding the capacity of the lungs. Since it requires people to have a check on breathing patterns and requires constant breathing practice. A regular practitioner of Trikonasana gets control of breathing patterns easily. 

Several variations in the Trikonasana make it the best yogic pose. 

• Utthita Trikonasana: This variation is known by the name of the extended triangle pose. In this yogic pose, a person is required to practice in a tadasana pose and take care of the breathing patterns. 

• Parivrtta Trikonasana: Popularly called the revolved triangle pose, a person tends to make his body like a revolved triangle. It can be very fruitful for maintaining the overall balance of the body. 

• Baddha Trikonasana: Bound Yoga enhances the flexibility of the hips and arms. Moreover, your internal organs are being stretched and abdominal muscles get contracted. Thus, you can expect to have greater mobility of the joints with regular practice. 

• Parivratta Baddha Trikonasana: Being a bound revolved triangle pose, it gives stress to the overall body. All muscles specifically of hips and spine get stretched widely. If you are suffering from any back pain, you can perform this yogic asana. 

• Bikram’s Triangle: This variation is done to improve the posture of the body. Kids try this at schools to enhance their body structure. Hip bones get stretched in this asana. 

So, these are some of the variations that you can try for this heavenly asana. Now the major question comes who should do and who should not do trikonasana? 

Elder people and kids should refrain from this pose as it is specifically designed for balance. It may affect them severely so they should avoid doing any variation of this pose. 

On the other hand, fitness enthusiasts can try this daily for better conditioning of the body. So, when are you adding this divine asana to your fitness schedule?

The post What is Trikonasana And Its Benefits first appeared on Inner Yoga Training.

The basics of Ayurveda are categorized into three doshas – Vata, Pitta, and Kapha, each of which represents a unique combination of the five elements (earth, water, fire, air, and ether).  Our unique constitution is essential in determining a unique diet for optimal energy. For Vata individuals who are generally colder and more mentally scattered in nature benefit from warm, grounding foods like soups, stews, and root vegetables.  Pitta individuals, dominated by the fire and water elements, will find a greater sense of harmony in their energy from cooling foods such as cucumbers, leafy greens, and sweet fruits. Kapha-dominant (earth and water) individuals benefit from light, warm, and spicy foods to counter their disposition to heaviness and stagnancy. 

Beyond what you eat, how you eat impacts energy levels and vitality. An Ayurvedic approach to eating is beneficial for all individuals regardless of dosha. Ayurveda emphasizes the importance of eating mindfully. Sitting down to eat in a calm environment and avoiding the distractions of a screen while savoring each mouthful and chewing slowly are great ways to enact Ayurvedic principles at mealtime. This will not only help you enjoy your food more but aids digestion and therefore promotes optimal energy extraction from the food you consume. Ayurveda also acknowledges the influence of seasons on our well-being and suggests adjusting your diet following seasonal changes. This includes eating local, in-season produce to align your digestion with nature’s rhythms.  If you choose to take a 200-hour yoga teacher training in Bali, this means fresh tropical produce year-round due to Bali’s continual vibrant tropical climate.

Tailoring your yoga practice to complement your dosha is incredibly beneficial to health and wellbeing.  Vata-dominant individuals will likely benefit from gentle, grounding yoga postures such as Balasana (child’s pose). Yin yoga is a great way for Vata people to hone in on the need for calming and grounding to establish internal balance. Pitta individuals will likely benefit from grounding cooling postures such as forward folds that cultivate a sense of Apana Vayu to balance their fiery nature. Kapha types in contrast are likely to benefit more greatly from invigorating and dynamic styles of yoga.  

The philosophy of Inner Yoga Training is to help students find balance in their lives.  One of the highlights of their 200-hour yoga teacher training in Bali is they offer both vinyasa and yin yoga in one training so you can start to understand how your yoga practices can support you at different times.  This, along with learning about Ayurveda and finding your unique dosha during the yoga training will help support your lifestyle.

.

Whether through diet, lifestyle, or yoga practice, optimal vitality and energy are attainable through even the most chaotic chapters of life by adopting daily Ayurvedic principles.  Adapting not only what you eat, but how you eat alongside using your yoga practice to align with your dosha are key ways to optimize your well-being. By understanding your dosha and aligning your diet and lifestyle accordingly, the potential for a vibrant, energetic life is at your fingertips.

The post Finding Balance With Ayurveda first appeared on Inner Yoga Training.

The post 3 Yoga Poses for Kidney Health: Nourish Your Vital Organs first appeared on Inner Yoga Training.