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Movement Ayush, West Delhi, Delhi (2025)

04/12/2020

Ardha Chandrasana challenges the body, balance and mind. For many students, half moon pose is a pinnacle pose that once understood lays the foundation for more advanced asanas. When I began my practice, this was the pose that truly challenged me. It took months, if not years, to get ardha chandrasana in my body. That, and besides how good it feels in my legs and back, is why it is one of my favorite poses. Half moon reminds me that dedication, surrender, falling and laughter are all equally important aspects of this practice.

PHYSICAL BENEFITS:

Strengthens ankles, knees and legs

Roots thighbones to help alleviate backpain

Strengthens abdomen, buttocks and spine

Opens chest and shoulders

COLLATERAL BENEFITS

Improves digestion

Reduces anxiety, depression

Improves balance, coordination

Relives stress

EMOTIONAL BENEFITS

Teaches us the journey is more important for self awareness and self acceptance that "nailing" then pose

29/11/2020

Bhairav Vigyan Ta**ra, our ancient texts with 112 types of meditations is a complete and holistic guide to find the type of meditation to activate our 112 energy centres or chakras. Any meditation that we do or hear or know have been derived from this ancient sea of tried and tested techniques. One can delve as deep as they want or how much ever intense they want to make their meditation practice.

Each type of meditation as mentioned above has a specific role to play to our senses, but all will make us inward. We will find the best and the worst in the world, all within ourselves through delving deeper into our being.

Balance, perfection, bliss or ecstacy is not something you find outside, it is something you create within. Meditation initiates that creation.

It is full moon tomorrow.
Meditation is one of the most beneficial acts during the full moon and one of the most potent methods of service to humanity and to mother earth. During meditation basically the mind of the meditator becomes a channel to receive the energies of divine light, love and power and later distribute it to a family, community and further to the whole humanity. The moment of full moon every month therefore, offers greatest opportunities for meditation, not only to cultivate personal benefits but also to take part in the manifestation of the Divine Plan on earth.

Although any time of year is good for meditation and people who are ready and available can tap into the energies of the divine, there are energy cycles that make this easier and more powerful, and full moon is one of them.

In fact the moon itself doesn’t have much influence on creating this energetic cycle, “but the fully-lighted orb of the moon indicates a free and unimpeded alignment between our planet and the sun, the solar center, the energy source for all life on Earth. At such times we can make a definite approach to God, the Creator, the center of life and intelligence.”

Therefore full moon has always been a sacred time for spiritual practices in many ancient religions and cultures.

19/11/2020

Paschimottanasana (PASH-ee-moh-tan-AH-suh-nuh), or the Seated Forward Bend, is one of the most important poses in all of Hatha Yoga.

It is one of the 15 poses outlined in the classic yogic text The Hatha Yoga Pradipika, which dates back to the 15th century, and is common to virtually all systems of Asana, or postural practice; from slow-paced restorative styles to vigorous flowing styles

10 Top Benefits Of Paschimottanasana (Seated Forward Bend)

1. Lengthens the Hamstrings

The most obvious effect of Paschimottanasana is that it stretches the back of the leg. Tight hamstrings can often lead to a hunched, rounded posture and could be an indirect cause of back injury. If the muscles of the leg aren’t sufficiently elastic, it can also put a strain on the knee and hip joint. Paschimottanasana can help to maintain the legs natural range of motion.

2. Strengthens the Back

When performed in an active way, lengthening through the front of the body. Paschimottanasana is a great way to strengthen the erector spinae muscles of the lower back and help to encourage an energetic and upright posture.

3. Reduces anxiety and overwhelm

Paschimottanasana is one of the key poses of both Yin and Restorative Yoga. In these systems, it is performed in a passive variation, often with props placed under the sitting bones, under the knees or between the trunk and the legs. When held for a long period of time, this pose has a calming effect on the nervous system and encourages deep release and relaxation.

4. Prepares The Body For Meditation

Paschimottanasana encourages a strong, upright posture conducive to meditation. At the same time, it increases blood flow, which has an energizing effect and stimulates the parasympathetic nervous system, which promotes a calm and focussed mind.

5. Helps with Sleep

Since Paschimottanasana relaxes the nervous system, it can be used to help with symptoms of insomnia if used correctly.

Also helps with digestion and improves appetite, counteracts obesity, relieves menstrual discomfort.

16/11/2020

In Hatha Yoga, left nostril is associated with our body’s cooling energy, corresponds to the Ida nadi and is symbolized by the characteristics of Moon. By activating left nostril through Chandrabhedan Pranayama, we imbibe those qualities in us.

BENEFITS

Practicing Chandrabhedan pranayama in association with Suryabhedan pranayama brings balance and stability in body and mind. That is exactly what we do when we perform Nadi Sodhan Kriya or Anulom Vilom Pranayama by combining both the nostrils.

Parasympathetic Nervous Systems: Practicing Chandrabhedan pranayama activates parasympathetic nervous system and calms brain nerves. Regular practice helps bring stress, tension and anxiety under control. Helps you deal with confusion, reduces the number of thoughts in your mind. Lessens the excess heat from the body.

Insomnia: Has been found effective in case of Insomnia as well

Relieves Headache: You can feel your headache dissipating in just a few minutes of practice

High Blood Pressure: Goes a long way in controlling high BP

Caution: Minimize the practice of Chandrabhedan Pranayama during winter. Also, if your left nostril is predominant most of the time, you may want to minimize the practice of chandrabhedan pranayama.

Contraindications

Chandarabhedan brings cooling effect to the body and the mind. Hence, avoid this practice in case of any problem which has the essence of cold such as asthma, cough, bronchitis etc. especially problems associated with respiratory organs.

Do not practice if you have low blood pressure

Hatha Yoga warns that if Ida / left nostril are awakened, the mind can turn introvert and the body will become lethargic. Hence one needs to be cautious

Avoid the practice in case the nostrils are blocked

13/11/2020

Warrior II, or virabhadrasana (veer-ah-bah-DRAHS-anna) II, is a strengthening pose that improves physical and mental endurance. Its ability to stretch your upper legs and ankles while also expanding your chest and shoulders makes it an essential foundational pose for most asana-based (pose-based) yoga practices.

Philosophy and Origin

While warrior II is a strong pose, it also requires balance and steadiness. Although many origin stories for virabhadrasana II describe the shape of the pose as the stance Virabhadra took as he drew his sword to remove the head of his enemy, any student who has practiced the pose will learn that, while fierce, there’s also a gentleness within the physical lines. The yogic philosophy of sthira sukha, or balancing effort with ease, can be applied when practicing warrior II. How can you harness your warrior spirit while not losing sight of your gentle spirit and your commitment to ahimsa, non-violence?

ADJUSTMENTS/MODIFICATIONS:

Option to shorten the length of your stance or bend your back knee to relieve pressure in the knees.

For added support, use a folding chair under your front thigh.

Press your back heel into a wall for balance and support.

Rather than looking over your front hand, look straight ahead and maintain length in both sides of the neck.

Flip your palms face up to help soften the shoulders, then flip your palms back down.

The biggest battles are those we fight with ourselves, everyday. To feel powerful from within, one needs to achieve a stability and ease of mind from within.

The Bhagavad Gita, an ancient spiritual text is a 700-verse Hindu scripture featuring a dialogue between Pandava Prince Arjuna and his guide and charioteer Lord Krishna. Krishna counsels and advices Prince Arjuna on how to become an exemplary warrior and achieve attainment.

The battlefield is often seen as a metaphor for the experience of life and the narrative structure an allegory for the dualistic nature of the self.

10/11/2020

The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practiced anywhere - at work or home and is an instant option to de-stress yourself.

The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.

The science behind Bhramari pranayama

It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.

The science behind Bhramari pranayama

It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.

How to do Bhramari pranayama (Bee Breath)

Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.

Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.

Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.

Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.

You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.

Breathe in again and continue the same pattern 3-4 times.

07/11/2020

Chakrasana is a strong back-bending yoga asana. It is popular in many forms of yoga and is part of the primary series of Ashtanga yoga. As well as being a back bend, chakrasana is seen in yoga as a heart opening posture and is thought to work on the heart chakra.

The name comes from the Sanskrit chakra, which means “wheel,” and asana, which means “posture” or “seat.” It is so called because the body forms the shape of a wheel when in this posture.

Chakrasana may also be referred to simply as wheel pose or wheel. Chakrasana is also sometimes known by an alternative Sanskrit name, urdhva dhanurasana, which means upward-facing bow pose.

Precaution of chakrasana

Do not try this Asana in case of back injury.

If you are suffering from heart problems, then don’t try this.

Headache, Diarrhea and carpal tunnel syndrome.

High or low blood pressure.

Do not perform this if suffering from any cardiac or spinal problems.

Avoid if suffering from hernia.

Procedure of chakrasana

Begin by lying down on your back with feet apart.

Now bend the knees and place your feet flat on the ground closer to your buttocks.Bring your palms under your shoulders such that the fingers point towards the shoulders and the elbows are shoulder width apart.

Now inhale and press your palms firmly into floor.

Lift your shoulders and head off the floor by straightening your arms.

The feet should be pressed firmly into the floor. Inhale and lift your hips up. The spine should be rolled up so that may be seem to resemble a semi circular arch or wheel.

Straighten out your arms and legs as much as possible so that the hips and chest maybe pushed up.

Hold this pose for at least 15-30 seconds. To go back to original, bend your elbows to lower your head and shoulders to the floor.

Benefits of chakrasana

Strengthens liver, pancreas and kidneys.

Excellent for heart.

Good for infertility, asthma and osteoporosis.

Strengthens arms, shoulders, hands, wrists and legs.

Stretches the chest and lungs

Increases energy and counteracts depression

04/11/2020

Winters are here and a lot of us have trouble adapting our body temperatures to vata and kapha dominant seasons, the naturally cold ones. But nature has designed our anatomy so smartly that we can control our temperatures through the right breathing - right nostril, warm side activation, sun piercing breath, pingala nadi.

As we know, we have two nostrils which control our two nadis - Ida and Pingala. Ida, the moon side, the cooler side and Pingala, the sun side, the warmer side. We can control our life forces through the right breathing technique.

Surya Bhedana is a warming pranayama, or breathwork, focused on one nostril: the right. Surya, or sun, refers to the right nostril of the nose, which is connected to the Pingala nadi of the body. Bhedana means to pierce or pass through. By closing one nostril and forcing prana to pass through just one side, a warming affect is achieved on the body – appropriate for correcting an imbalanced coolness, which is more common during the cooler Vata and Kapha seasons.

Instructions
Sit in a comfortable seated position with a straight spine and neck.

Close your eyes and focus your attention at your third eye, at the point between your brows.

Become aware of your breath and proceed to breathe for several counts deeply, allowing the air to fill your lungs deeply, expanding your abdomen on the inhale and contracting it on the exhale.

Allow the left arm to relax by your side. Using the right hand, block the left nostril with the ring finger, as shown in the posture above.

Inhale slowly and deeply through the right nostril.

Retain the breath for a few seconds. Caution: do not hold the breath if you experience hypertension or high blood pressure.

Open the left nostril and close the right nostril with the thumb, exhaling slowly.

Repeat steps 6-7 for a one to three minutes.

Release the right arm to the side and take several regular breaths before opening your eyes.

"Pranayama teaches the aspirant to regulate his breathing and thereby control the mind."

30/10/2020

Microgreens are young vegetable greens that are approximately 1–3 inches (2.5–7.5 cm) tall.

They have an aromatic flavor and concentrated nutrient content and come in a variety of colors and textures.

Microgreens are considered baby plants, falling somewhere between a sprout and baby green.

That said, they shouldn’t be confused with sprouts, which do not have leaves. Sprouts also have a much shorter growing cycle of 2–7 days, whereas microgreens are usually harvested 7–21 days after germination, once the plant’s first true leaves have emerged.

Microgreens are more similar to baby greens in that only their stems and leaves are considered edible. However, unlike baby greens, they are much smaller in size.

Microgreens are very convenient to grow, as they can be grown in a variety of locations, including outdoors, in greenhouses and even on your windowsill.

They can be made out of the following seeds:
Mustard
Chia
Amaranth
Fenugreek
Quinoa
Barley
Wheat
Alfaalfa
Spinach
Sunflower
Millet
Broccoli
Chickpea
Sesame
Coriander
Pokchoi
Radish

One can use them as a nutrient punch and flavour punch on salads, sandwiches, soups or even use as garnish on cooked vegetables and Dals.

The feeling of growing something on your own is very fulfilling and healing...this is therapeutic on so many levels; it improves the mood and brings out the peace somewhere deep down within all of us. The act of playing with mud, sowing seeds, watering the seeds can get us in a magical flow and make you lose the sense of time...and take the mind off the daily stressors. It slows down your mind...and relaxes the pace of your heart which is always occupied and under some kind of hidden pressure. It’s a great alternative to meditating – when we are watering, weeding, and hoeing, we slip into “the gap” just as we do when we meditate.

Nature and plants centre us and make us realise our true being.

29/10/2020

Krishna tells Arjuna in the 48th Verse of Second Chapter in Sri Bhagvad Gita, "Arjuna, perform your duties established in Yoga, renouncing attachment, and be even-minded in success and failure; evenness of mind is called 'Yoga'."

The equanimity that enables us to accept all circumstances with serenity is so praiseworthy that Shree Krishna calls it Yog, or union with the Supreme. This equipoise comes from implementing the knowledge of the previous verse. When we understand that the effort is in our hands, not the results, we then concern ourselves only with doing our duty. The results are for the pleasure of God, and so we dedicate them to him. Now, if the results are not to our expectations, we calmly accept them as the will of God. In this way, we are able to accept fame and infamy, success and failure, pleasure and pain, as God’s will, and when we learn to embrace both equally, we develop the equanimity that Shree Krishna talks about.

The verse is a very practical solution to the vicissitudes of life. If we are sailing in the ocean in a boat, it is natural to expect the waves of the ocean to shake the boat. If we get disturbed each time a wave rocks the boat, our miseries would be endless. And if we do not expect the waves to arise, we would be expecting the ocean to become something other than its natural self. Waves are an inseparable phenomenon of the ocean. Similarly, as we wade through the ocean of life, it throws up all kinds of waves that are beyond our control. If we keep struggling to eliminate negative situations, we will be unable to avoid unhappiness. But if we can learn to accept everything that comes our way, without sacrificing our best efforts, we will have surrendered to the will of God, and that will be true Yog.

25/10/2020

Vrikshasana or the Tree Pose is so called because the final position of this asana resembles the shape of a tree.
Practicing this yoga asana every day can offer several benefits for both physical and mental health.

Some health benefits of Vrikshasana are:
1. It strengthens the legs, and opens the hips
2. It improves your neuromascular coordination
3. It helps with balance and endurance
4. It improves alertness and concentration
5. It may help those who suffer from sciatica

How to do Vrikshasana or the Tree Pose:
- Starting from alert posture- standing tall and straight with arms by the side of the body (Tadasana)
- Focus on a point in the front
- Exhale, move the right leg up and place the foot on the inner side of the left thigh - the heel should be touching the perineum
- Inhale, extend the arms up and join your palms together in namaskar mudra
- Maintain the final position of 3-10 breaths with body awareness
- Exhale, bring the arms down
- Release the right leg and bring it to the starting position
- Repeat on the other side (left leg) with the right leg off the ground
- Exhale, move the left leg up and place the foot on the inner side of the right thigh

22/10/2020

“One thousand Kriya practiced in eight hours gives the yogi, in one day, the equivalent of one thousand years of natural evolution: 365,000 years of evolution in one year.”Autobiography of a Yogi by Paramhansa Yogananda

Kriya Yoga is an ancient meditation technique of energy and breath control, or pranayama. It is part of a comprehensive spiritual path, which includes additional meditation practices along with right living.

The Kriya technique was hidden in secrecy for many centuries. It was revived in 1861, when the great yogi Mahavatar Babaji taught the technique to his disciple Lahiri Mahasaya. Lahiri then taught the technique to his disciple Sri Yukteswar, who taught it to his disciples, including Paramhansa Yogananda.

Yogananda then popularized Kriya Yoga through his book, Autobiography of a Yogi, and through his public teaching in the West. Kriya has been taught in an unbroken link of spiritual succession to this day.

According to Yogananda, Kriya Yoga is the most effective technique available to mankind today for reaching the goal of Yoga: union with the Divine. Kriya Yoga is so effective because it works directly with the source of growth — the spiritual energy deep in our spines.

However, Kriya Yoga is more direct. It helps the practitioner to control the life force by mentally drawing that life force up and down the spine, with awareness and will. According to Yogananda, one Kriya, which takes about a half a minute, is equivalent to one year of natural spiritual growth.

Kriya Yoga is an instrument through which human evolution can be quickened. The ancient yogis discovered that the secret of cosmic consciousness is intimately linked with breath mastery.

“The Kriya Yoga which I am giving to the world through you in this nineteenth century,” Babaji told Lahiri Mahasaya, “is a revival of the same science which Krishna gave, millenniums ago, to Arjuna, and which was later known to Patanjali, and to Christ, St. John, St. Paul, and other disciples.”

Movement Ayush

04/12/2020

29/11/2020

19/11/2020

16/11/2020

13/11/2020

10/11/2020

07/11/2020

04/11/2020

30/10/2020

29/10/2020

25/10/2020

22/10/2020

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