While the Chandra Namaskar or moon salutation may not enjoy the popularity of the Surya Namaskara [sun salutation], it does offer powerful benefits of its own. A sequence of 17 yoga asanas, the moon salutation sequence is a good warm up before your yoga practice or a cool down for your evening restorative yoga session.

What is Chandra Namaskar (Moon Salutation)?

Chandra Namaskar, literally meaning “moon salutation” in Sanskrit, is a sequence of 17 yoga poses that honors the moon’s cooling, calming energy. Unlike the dynamic sun salutations, this traditional practice moves at a slower pace, embodying the gentle, introspective nature of lunar energy.

In Hatha yoga, ‘ha’ stands for the sun or yang or fiery energies. ‘Tha’ symbolizes the moon or yin or cooling energies. The moon salutation balances these opposing forces, creating harmony within the body and mind.

Traditional Chandra Namaskar: 17-Step Sequence Guide

There are several variations of the moon salutation, each very different from the other. What I am sharing below is a traditional form of the Chandra Namaskar or the classical moon salutation, with the poses and their sanskrit names.

Read the steps listed below and see the accompanying pose in the illustration, before trying it:

Steps 1 – 4: Opening Sequence

Step 1: Tadasana [Mountain pose]

Stand with your feet together, body aligned with breath. Bring the palms into namaskara position, stretch the hands above the head and lengthen the spine. Stay in this position and take a few breaths before you move to the next asana.

Step 2: Chandrasana [Side stretch pose]

Inhale deeply and as you exhale bend to the left side. Appreciate the gentle stretch you will feel on the right side. Be careful to not tilt forward or back, only sideways.

Step 3: Utkata konasana [Victory squat]

Return to the centre, step the feet apart and turned slightly out. Inhale and as you exhale bend your knees, bringing the thighs parallel to the ground. Keep the forearm at 90 degrees to the arms and palms facing you. This is also called the Goddess pose, but that shouldn’t deter the guys from trying it out. It helps strengthen the back and the thighs.

Step 4: Utthita tadasana [Five pointed star]

For this, simply raise yourself from the squatting position and straighten the elbows. Hands parallel to the ground. Relax the shoulders and chest.

Steps 5 – 8: Left Side Flow

Step 5: Trikonasana: [Triangle pose]

Step the left foot out and slide down to the left side. Extend the right hand up. This helps improve flexibility of the spine and corrects mis-alignment of the shoulders.

Step 6: Parsvottanasana: [Head to knee pose]

Now, bring the head to touch the left knee. Relax both the hands down on the left foot. This asana helps improve posture and balance. It also improves digestion and lengthens the muscles on the back of the leg.

Step 7: Left side lunge

Bend both the knees and move into lunge on the left side. Keep looking to your left.

Step 8: Forward facing lunge

Straighten the right knee and do a forward facing lunge. Bring both the hands in front on the floor.

Steps 9 – 12: Center and Right Side Flow

Step 9: Malasana

Squat with the feet firmly on the floor and the palms joined in front of you. Maintaining your balance with the feet down and the spine extended may be a bit challenging for some. This pose is often erroneously referred to as the ‘garland pose’. ‘Mal’ in sanskrit means impurity. Since regular practice of this asana helps to improve bowel movement, hence the name. However, some people pronounce it wrongly as ‘Maalasana’ and since ‘maala’ refers to a garland hence the confusion. That is the wrong translation of the name.

Step 10: Forward facing lunge

Now do a forward facing lunge, just as you did in step 8, but bend the right knee and straighten the left. Keep the palms on the floor.

Step 11: Right side lunge

Lunge to the right side, keep looking to your right.

Step 12: Parsvottanasana [Head to knee pose]

Straighten both the knees and bring your head to rest on the right knee, both hands near the right foot.

Steps 13 – 17: Completing the Sequence

Step 13: Trikonasana

Move up into the triangle pose

Step 14: Utthita tadasana [Five pointed star]

Straighten your knees and elbows.

Step 15: Utkata konasana [Victory squat]

Return to the centre, step the feet apart and turned slightly out. Inhale and as you exhale bend your knees, bringing the thighs parallel to the ground. Keep the forearm at 90 degrees to the arms and palms facing you. This is also called the Goddess pose, but that shouldn’t deter the guys from trying it out. It helps strengthen the back and the thighs.

Step 16: Tiryaka tadasana

Hands in namaskara position, extended overhead, bend to your right side.

Step 17: Tadasana

Conclude one sequence, returning to where you began—hands in namaskara position and extended overhead.

When to Practice Chandra Namaskar

The Best Time to Do Chandra Namaskar

You can do moon salutation at any time of the day. But the best time is the evening, around sunset or when the moon is up. Just as mornings are a good time for sun salutations, evenings are considered best for moon salutations.

It’s known that the phases of the moon have an effect on earth and its inhabitants. The Siva Samhita, an ancient Indian text [almost 500 years old] mentions the moon as a source of immortality.

In fact, the moon phases affect everything on the earth that contains two elements—namely salt and water. That’s probably why people suffering from chronic diseases may experience an aggravation of their complaints during the full moon, especially those suffering from asthma. Though there is conflicting scientific research to support these observations, the number of people who experience this phenomenon are testimony to it.

Chandra Namaskar Benefits: Physical and Mental

The benefits of moon salutation are numerous and encompass both physical and mental wellbeing:

Physical Benefits of Moon Salutation

• Lower Body Strength: Stretching and strengthening of the muscles of the thighs, calves, pelvis and ankles. The focus here, mainly remains on the lower body.
• Improved Flexibility: Enhanced spine flexibility and hip mobility through the various poses
• Better Posture: Regular practice helps correct postural imbalances
• Enhanced Balance: The lunging sequences improve proprioception and stability

Mental and Emotional Benefits

• Stress Relief: Practising the moon salutation on days of the full moon can help balance fiery energies and calm you down if you’re feeling stressed or over-stimulated.
• Creative Energy: It also helps channel your creative energies. If you get an opportunity to practice the moon salutation outdoors on a moonlit night, don’t miss it.
• Chakra Activation: The sequence helps activate the root chakra, grounding your energy.
• Relaxation: The slower pace promotes relaxation and prepares the body for rest.

Moon Salutation vs Sun Salutation: Key Differences

Understanding the differences between Chandra Namaskar and Surya Namaskar helps practitioners choose the right practice for their needs:

Tempo and Energy

One of the key differences between Chandra Namaskar and Surya Namaskar is the tempo — the former is always done in a slow and relaxed manner, staying in each pose for one breath [1 inhale + 1 exhale= 1 breath]. While the Surya Namaskar is often done in several dozens sets and is a complete work-out by itself, one would not exceed more than 4 – 5 moon salutations at a time.

Starting Side

Also note that while doing Chandra Namaskar you begin on the left side and then continue on the right. That is because the left side represents the ida nadi, which is related to the moon whereas the pingala nadi or the right side represents the sun.

Purpose and Energy

While sun salutations energize and invigorate, moon salutations calm and center. This makes Chandra Namaskar ideal for evening practice or when you need to balance excess heat and activity in your life.

Chandra Namaskar Precautions and Contraindications

Who Should Avoid Moon Salutation

There aren’t any specific contraindications to doing the Chandra Namaskar. But it’s better to avoid it if you have any pain in the lower back or knees.

Modifications for Beginners

• Hold each pose for 2-3 breaths if you’re new to the practice
• Use props like blocks or straps to support difficult poses
• Skip or modify poses that cause discomfort

How to Practice Moon Salutation for Maximum Benefits

Creating the Right Environment

Try it on Full Moon night – Block your calendar on the next full moon night for a mini date with yourself. Bring out the scented candles and play some soothing music. Start off with a few minutes of candle-gazing [trataka] meditation, followed by the 4 – 5 rounds of the moon salutation and finish with yoga nidra… pure bliss!

Breathing Guidelines

• Coordinate each movement with your breath
• Hold each position for 1-2 breaths (1 breath = 1 inhalation + 1 exhalation)
• Focus on the breathing and time your asanas with the breath, rather than counting seconds or minutes

Practice Frequency

• Beginners: 2-3 rounds, 2-3 times per week
• Intermediate: 4-5 rounds, 4-5 times per week
• Advanced: 5-7 rounds, daily practice

Traditional Chandra Namaskar: Ancient Wisdom for Modern Life

This traditional 17-step sequence offers a perfect balance to our fast-paced modern lives. By incorporating the moon salutation into your regular yoga practice, you create space for introspection, calm, and connection with the natural rhythms of the universe.

Whether you’re looking to wind down after a stressful day, enhance your flexibility, or simply connect with the cooling energy of the moon, this ancient practice offers a pathway to peace and well-being. Start with just a few rounds and gradually build your practice as you become more comfortable with the sequence.

Remember, the journey of yoga is not about perfection but about presence. Allow yourself to move slowly, breathe deeply, and honor the wisdom of the moon with each graceful transition through this beautiful sequence.

Download the Chandra Namaskar sequence chart »

Click on the thumbnail to view/download a single image of all the Chandra Namaskar asanas together

The post Chandra Namaskar Guide: Traditional 17-Step Moon Salutation appeared first on Complete Wellbeing.

While our poses may look a little different from an anatomical model [thank goodness, right?], that doesn’t mean they’re not aligned. The first time I saw a picture of myself in Side Angle Pose, I was shocked. As in, completely.

All this time I’d thought I was aligned, but when I looked at the photo, I thought my knee looked locked and that my hip was completely misaligned.

So I came into the pose again, building it up bit by bit in front of a mirror to confirm. And that’s when it hit me: what I’d seen as misalignment was actually just the shape of my body. Because I was used to seeing straight lines and angles in yoga books, I hadn’t realised how different it looked on my body. What a revelation.

I encourage you to approach alignment from the inside out—feeling the alignment in your body while also doing your best to set yourself up safely.

Feet

If your feet have a tendency to roll in or out [as many of ours do for a variety of reasons—genetics, injury, etc.], you have an extra special job to do: press them down firmly. Pretty much all the time. Grounding your feet can keep you stable in your poses and can also help you build strength in your feet and ankles to keep you safe, both on and off the mat.

If your feet have a tendency to roll in or out, press them down firmly. Pretty much all the time

If you have any type of foot pain [plantar fasciitis, heel spurs, swelling, etc.], consider taking a shorter stance in standing poses. Sometimes the feet can really be grippy in standing poses because they’re trying to do all the work of keeping your body upright. So whether you’re feeling discomfort in the feet for one of the reasons above or another reason, experiment with a shorter stance. You might also alternate between front- and side-facing poses to give the feet some variety in the work they have to do.

Knees

If I had to name the number one complaint I hear from my students, it’s knees. So let’s break it down [not literally—ouch!]. Pain in the knees usually shows up in two forms: crunching/pain when moving and discomfort when kneeling.

Crunching/pain when moving

When moving into standing poses where the knee is bent [such as Warrior 1, Warrior 2 or Side Angle], go slowly. There is no blue ribbon for rocketing your knee straight down to 90 degrees [although there may be a wrist bracelet if you go too far and end up at the doc’s office]. Instead, move slowly into the pose on your own breath.

For example: “Inhale, bend your knee. Exhale, straighten your leg.” Do this a few times and use it as a guide for where is a good place for your knee to be. That way when you’re ready to hold it, you’ll know where to go.

Pain when “standing” on knees

If you have pain in kneeling poses, you have a few options:

1. Don’t do them. Seriously; there are plenty of other good choices, so why risk something as valuable as your knee?
2. Do the pose in a different way.
3. If you’re pretty much okay on your knees but just don’t like the feeling of your knee digging into the hard ground [and who does, really?], try placing a blanket under your knee and see if that helps. If not, go for option 1 or 2 above.

Legs

We’re often taught to practise Standing Mountain, or Tadasana, with feet together or, at the most, hip distance apart. However, because of our flesh [especially around the thighs], this position [especially feet together] can be uncomfortable at best and unsafe at worst. For example, in my body, if I stand with my feet together, my knees buckle out.

Throwing my body out of alignment to conform to a narrow [literally] idea of a pose is not yoga! If the same is true for you, scrap it! Step your feet a comfortable distance apart and then build your alignment from there. You’re still safe doing it this way—and, in fact, if this is what is best for your body, you’re actually safer.

Shoulders

Many curvy folks have gotten the message—both implicitly and explicitly—that we should take up less space in the world. That our body is not okay and we should change it. Besides the obvious emotional toll this kind of message can take, it can also have an effect on our body. On a subconscious level, we may close down our heart and try to hide a bit from the world. When that happens, it can cause our chest to collapse and shoulders to round in a bit as we try to take up less space, and even an imperceptible amount of this can make a big difference in how you feel in a pose [and in your life].

So lift your sternum and broaden across your collarbones. You have arrived! And you’re gonna take up however much space you dang well please.

Wrists

Wrists are delicate and finicky creatures. And they can cause discomfort in yoga poses—especially poses with an arm balance component like Downward Facing Dog. If your wrists are giving you any trouble in a pose like that, here are a few things to try:

1. Roll up the front edge of your mat and place the roll at the centre/back of your hand. This can take a little pressure off the wrists,
2. Use a yoga wedge to do the same thing,
3. Make fists with your hands and do the pose on your fists [bottom of the hand on the ground, not knuckles],
4. Holding onto 3- or 5-pound dumbbells can create a similar effect to option 3 but may be easier on the hands for some people because the dumbbell is bearing the pressure into the floor,
5. Do another variation of the pose, perhaps with the wall or a chair, that may involve less wrist pressure.

A word on knee and hip replacements

If you have had a knee or hip replacement, you are not alone. My advice is to follow your doctor’s advice on what is best for you. Once you’re operating within those parameters, follow the feel good principle. If it feels good, go for it. If not, find another alternative that does.

Okey doke, now we’re gettin’ to some good stuff! Here are a bunch of suggestions for making your practice curve-specific and comfortable:

Booty

When you have a little more to love in the booty department, it can make it difficult to lie on your back comfortably. It can cause your upper back and neck to get crunched as well as your lower back.

There are several options here:

1. Take your Savasana, or final relaxation pose, in a different position that you find more comfortable,
2. Place a blanket under your head; this is sometimes enough to align the neck and shoulders more comfortably,
3. Put a bolster or rolled-up blanket under your knees to release your lower back,
4. Some combination of 2 and 3 that works for you. Feel free to use these tips in any lying down poses that you’d like.

Belly

I think the belly is the area that makes curvy people most uncomfortable—physically but also emotionally. We’re not usually taught to touch, much less love, our bellies!

I usually recommend two things to give bellies a little more space:

• step your feet wider and
• move the belly skin.

Stepping your feet wider works well in standing poses [such as standing forward bend] and seated poses [such as seated forward bend]. When the feet are too narrow in these positions, the belly can feel stuck, or compressed, by the legs. Stepping the feet wider can reduce or eliminate the issue; feel free to go mat-width or wider—whatever you need to feel good!

Moving the belly skin itself is also a radically awesome option. It’s radical not only because it works so well but because it gets you in touch [literally] with your belly, which is something we can probably all benefit from. I usually offer two options for this: [1] lift the skin up or [2] tuck the skin down. I personally prefer the latter, but I’ve come to find that it’s largely a matter of personal preference. Some people find more help with lifting, others with tucking. I say whatever floats your boat is a-ok!

In a nutshell, though, it’s about as easy as it sounds: take your hands to either side of your belly, closest to your hips. Either move the skin up and out or tuck it down toward your pelvis. Remove your hands and voila! You now have a little more room to move comfortably into your pose.

Excerpted with permission from Permission to Curve by Anna Guest-Jelley

The post Wise words from the woman who pioneered curvy yoga appeared first on Complete Wellbeing.

Finding a good yoga teacher, however, is significantly more difficult.

According to a study by the North American Studio Alliance, it was estimated that in 2005, in the US alone, there were 70,000 yoga teachers. The nature of the profession makes it hard to keep track though, as there are no official licensing requirements for yoga instructors. It’s safe to say that number continues to grow at a rapid pace as the popularity of yoga around the world increases. So how can you find a good yoga teacher?

Here are five traits that you should look for in your yoga teachers.

1. Good yoga teachers have good training

Make sure you read your yoga teacher’s bio or ask for it on your first meeting. A good yoga teacher will have trained at a reputable school and will have trained or been influenced by a long list of other teachers. Good yoga teachers are the ones who have studied for a few years at least. Oftentimes, their studies will cross-pollinate with other interests, which allows the teacher to draw on many different experiences to create a solid class plan. A teacher who shares information from his or her own life experiences is one who is more relatable to you as the student and you’ll be able to gain more insight and wisdom from this type of teacher’s classes.

Good yoga teachers are the ones who have studied for a few years at least

2. Good yoga teachers understand how the body and mind work

Anatomy training in many yoga teacher training programmes is suspect at best. The anatomy lectures are not always delivered by someone with a professional background in anatomy and it’s often glossed over so that everyone can get on to the ‘good stuff’ in training. But understanding anatomy is so important for a yoga teacher to help his or her students truly find liberation in their bodies. At the same time, understanding how the mind and body connect through the central nervous system and how emotions play such a large role in our experience as human beings is essential to delivering a well-rounded yoga class that is profoundly healing on multiple levels. It’s not just about the body or the mind or the soul. Yoga is the union of all three after all.

You’ll be able to tell quickly once you’re in an instructor’s class if they understand anatomy by how they cue you into a pose.

3. Good yoga teachers are eager to create a connection

Good yoga teachers genuinely care. They want you to feel better and experience the many benefits of yoga. If your yoga teacher doesn’t want to talk to you before or after class or if they are not forthcoming in answering your questions about yoga, then find a new one who will.

4. Good yoga teachers are students first and foremost

Good yoga teachers maintain their personal practice. Do you see your yoga teacher practising in the studio where he or she teaches? Teachers, just like any other professional, need to be continuously inspired to stay on top of their game. For most, inspiration comes from taking classes, reading about yoga, and experiencing the practice first hand. If you never see your yoga teacher except for when you’re in the confines of the classroom, then she may struggle to find inspiration and motivation to continuously deliver awesome classes.

Anatomy training in many yoga teacher training programmes is suspect at best

5. Good yoga teachers are motivated

In some places in the world, yoga has a bad reputation as being a practice for hippies who just want to spread the message of love and peace. A good yoga teacher who is passionate about what he or she does has to also be super motivated to achieve in today’s modern economy.

The truth of the matter is it’s hard to make a living as a yoga teacher and live comfortably in the 21^st century. Truly good teachers need to figure out how to capitalise on their talents so that they can share more yoga with the world. If they can’t figure this out, they’ll most likely find a new career and the world will lose out on what they have to share.

This isn’t to say that only full-time yoga teachers are good; however, good part-time teachers are also probably very successful in their other careers because they’re motivated to be the best in everything they do. Good yoga teachers are often seeking mastery after all, just like the rest of us.

If you notice your teacher is always trying to improve, offering new classes, retreats, and programmes and passionate about sharing the practice with you in many ways, then you know you’ve found someone motivated to share their talents. Just remember to be on the lookout for the other merits of a good yoga teacher mentioned above. There are plenty of highly motivated people out there just looking to make a buck in a successful industry.

Bonus tip: Trust Your Gut

You’ll get more from your practice if you genuinely like your yoga teacher. Just like anyone else you meet, you either get along with them or you don’t. Not everyone’s teaching style will resonate with you and that’s fine. Find the teacher you like and you’ll enjoy your practice.

The post In search of the perfect yoga teacher appeared first on Complete Wellbeing.

Connected to Source, connected to Self

As a full-time yoga and meditation teacher, practice is essential to my life as I teach directly from my own experiences, on and off the mat. Practice is also essential to me remaining connected to Source, and if I don’t get enough time in my day or week for some asanas, something in me is off and doubts begin to arise.

Asana and meditation are the quickest methods to return me to self awareness, knowledge, fullness and confidence. When I don’t practise regularly, I can lose the thread of connection to Source, leading me to question my thoughts, plans, ideas, dreams and even to spiral deep into the place of doubting my skills as a teacher. Doubt is a tricky beast and robs us almost entirely of the natural confidence that comes from being in touch with Self and how that Self wants expression in the world.

Take time to appreciate yourself

Sometimes this doubt sprouts from getting on the comparison train, fuelled by too much time on social media streams that offer us the tiniest slivers of information into the lives of others. Unplugging for one, two or three days is one way to recognise the strength of your own life, regain footing into your personal mission, and reactivate your ability to stand tall in who you are. Other methods work too: meditation, journaling, returning to an art form like painting, walking in nature, dancing wild and free and a good old fashioned conversation with a trusted friend.

Asana and meditation are the quickest methods to return me to self awareness, knowledge, fullness and confidence

In the yoga, health and wellness circles, we’re all told to “love yourself first”, but if finding the self love is challenging, embrace this vulnerable moment and ask a friend, colleague, or student to remind you what is excellent about you and the way you walk through the world uniquely as an expression of beauty and grace. Then, write down what they say in your journal to re-read, or create art out of the words for your altar. We are mirror reflections of each other, so being in good company can be the best medicine to dissolve the temporary veil on your heart.

Yoga to improve self-confidence

Yoga asana, meditation and surrounding myself with amazing people always bring me back to feeling grounded in who I am and what I am doing, where self doubt cannot sprout further fear. Here is a trusted sequence to regain presence in your Self and feel confident being there.

What you’ll need: yoga mat, two blocks, two blankets.

1. Tadasana

Tadasana is a pose of honesty, vulnerability, and strength as you stand firm, with eyes open to see and be seen, fully.

• Stand with your feet parallel and hip-width apart. Allow your arms to rest by your sides.
• Firm your legs without tension, and begin to breathe ujjayi breath. Allow each inhale to lift and expand the ribcage, and fill fully with the remembrance of your unique gifts and talents.
• Let each exhale be a full acceptance of yourself, softening your body.
• Remain for 5 – 8 breaths.

2. Urdhva Hastasana to Crescents

• Keep your legs strong and, on an inhale, stretch your arms up.
• Root from your pelvis through your legs to the floor and commit to staying strong in yourself, for yourself.
• With the right hand, hold the left wrist and take a side bend to the right, making a crescent shape.
• Keep the pelvis over the heels and root stronger from the pelvis through the legs to the floor, allowing a greater expansion of the left side body.
• Do the same on the other side.
• Repeat 2 – 3 times.

3. Prasarita Padotanasana

• Bring your hands to your hips and take a wide stance, feet about one leg-length apart.
• Turn the feet parallel and firm your legs without tension.
• Ground from the pelvis to the legs as you inhale to fill again with the remembrance of your highest Self. Here, take 2 – 3 breaths.
• Keep the legs firm and on an exhale, extend your spine long and bow forward, touching the floor or blocks.
• Align the pelvis over the heels, and spread your toes to activate the muscles in your legs drawing up, activating a feeling of strength.
• On an inhale, sweep your sitting bones back to extend your legs straighter, and on an exhale, press strong through your legs, extend the spine, and bow the heart forward with a focus on keeping the head in line with your arms.
• Hold for 3 – 5 breaths. Bring the hands to hips and, on an inhale, come up to stand.

4. Malasana

• Prepare a blanket roll for under your heels.
• Keep your feet about mat-width apart, turn them out slightly, and place the blanket roll under your heels.
• Spread the toes so the legs are strong and bend the knees coming to a squat shaped position.
• Lengthen from your lumbar spine up to lift the chest, folding the palms in front of the heart.
• Continue to let the pelvis move down to the floor as you inhale deeply to lift the chest.
• Remain for 2 – 3 breaths.

5. Marjarasana

• Come down to table top position, where the hands are lined up outer-shoulder distance apart and the creases of the wrist are straight across.
• Walk the knees back just past the line of your hips and tuck your toes under.
• Remain steady with your breath, and begin to move naturally at first, allowing hips to sway in circles, or moving into child’s pose. Return to a steady table top position.
• With your inhales, fill fully through the torso lifting the heart forward and up, allowing the lower back to arch and the spine to soften toward the floor [the “cow” position].
• Exhale and draw the spine to the sky, lengthening the tailbone down, and rounding the back [the “cat” position]. Let each inhale fill with remembrance, and let each exhale turn in with affirmation.
• Repeat for 5 – 8 breaths.

6. Wide low lunge with a twist

• From a table top position, step your right foot forward outside the right hand in a low lunge position.
• Let your right foot turn out 10 degrees or so, and allow your knee to align over the middle of the foot.
• Keep the back foot’s toes tucked under and firm your legs by drawing from your feet up into the pelvis.
• Keeping your legs strong, allow the pelvis to release forward and bend the front knee.
• Remain up on fingertips or blocks to allow deep inhales and exhales to lift the heart.
• Keep the legs stable and the right knee aligned, and on an inhale reach your right arm to the sky, opening the right side body in a twist.
• Extend from pelvis to legs and with each inhale, lift the heart higher. With each exhale, create length in the twist. Repeat inhaling to lengthen and exhaling to twist 3 – 5 breaths.
  Inhale to exit the twist, return to table top, and change legs.

7. Ekapada Rajakapotasana or Pigeon Pose [with preparation and quad stretch]

• Begin in table top position and slide your right knee forward and wide, aligned outside your right wrist.
• Allow the right foot and shin to come up away from the pelvis as much as is comfortable, extending your left leg straight back from the pelvis.
• Come down onto forearms, adjust so the pelvis is parallel to the floor and your weight is evenly spread on both legs.
• Tuck the left foot toes under, and begin to strengthen your legs by drawing from your feet through the legs to the pelvis, as if you were keeping your knees together. Stay on forearms with your head aligned.
• With every inhale, lengthen the torso, bringing the heart more forward. With every exhale, release the pelvis and legs down and back.
• For extra support you can place a blanket horizontally under the front of the pelvis so it supports both legs. Remain in this pose for 3 – 5 breaths.

[Quad Stretch]

• Remain steady in the legs, and begin to come up vertical in the spine. Use blocks under each hand to give you more length if needed.
• When upright, bend your left knee and, with the left hand, hold the top of the left foot and draw it in toward the outer edge of your pelvis for a quad stretch. Draw your knees toward midline and toward the pelvis, and lift up while you pull the left foot in.
• Keep the right hand on a block if needed to maintain length of the torso, and presence with deep breath for this intense stretch. Remain in this pose for 2 – 3 breaths. Repeat with left leg forward.

8. Virasana

• Hero’s pose can be supported with one or two blankets folded, placed just under the pelvis.
• Stand on your knees with your thighs parallel to each other, and feet lined up wider than your pelvis. Place the blankets between your heels, not between your knees.
• Spread your toes, activate your legs, and sit down on the blankets. If there is pain or discomfort in the knees, try a higher prop to lift the pelvis and take pressure off the knees.
• Rest your hands on your thighs, close your eyes, and in this meditative position, return your awareness to the remembrance of your unique talents. Allow every inhale for remembrance, and every exhale to
  settle your pelvis down, releasing into this affirmation.
• Remain 5 – 8 breaths in this seated breath meditation. To come out
  of Virasana, come to table top position and stretch the legs back one
  at a time.

9. Ardha matseyandrasana

• Bring the right foot and shin forward as you did for pigeon pose. Take the left foot and place it flat to the floor outside your right thigh.
• Be sure both sides of your pelvis are equally weighted; feel free to use a blanket to create this steady foundation.
• With your fingertips to the floor behind you, engage the legs and root the pelvis down.
• With every inhale, extend long through your spine to lift the chest, and fill with remembrance of your Self.
• Stay tall in the spine, inhale and move your right arm up, and on the exhale, cross your body placing the right elbow to the outside of the left knee. Remain tall in the spine with each inhale, and with each exhale, move the chest into the twist.
• Remain in the pose for 3 – 5 breaths. Inhale to release out of the twist and change legs.

10. Supta baddakonasana

• For the final round, a restorative position that opens the chest yet helps you feel grounded is the best choice.
• Place a blanket roll lengthwise on your mat behind you. Bring your feet together to touch and allow the knees to open to the sides.
• Keeping your pelvis on the mat, lay your torso down on the blanket so it lines up just under your spine.
• Let your arms be free and open to the sides, and be sure your head is supported on the prop. Feel free to add extra support if needed under each knee. The blanket can feel like a wonderful support, as if you are being held up as who you are, heart wide open, presenting yourself once again fully to the world.
• Remain 5 – 10 minutes.

With these yoga poses, you will be able to find a path to your inner self. Staying connected is always the answer to self-doubt.

The post 10 asanas to supercharge your confidence appeared first on Complete Wellbeing.

Subtle triggers leading to postural misalignment

1. Long hours of sitting on a chair—not sitting upright, sitting in a way that one hip is constantly more stressed than the other, sitting for hours without movement, tilted sitting or sitting on a soft sofa
2. Driving for long—sitting far back from the wheel or stretching too much for reaching the pedal
3. Lifting heavy weights casually or with undue stress on the wrong muscles
4. Bending forward abruptly to pick up something from the floor
5. Poor posture while working on computers continuously
6. Sitting on a heavy wallet in the back pocket [though credit cards have taken care of this problem to some extent, constantly sitting on a wallet even without much stuff in it can lead to sciatica]
7. Sleeping on a very soft mattress as well as sleeping in a wrong position.

These triggers have made sciatica, which was not heard of a till few decades ago, a common problem today.

We need to approach this problem in two steps

Step 1: tackle the issue in its chronic state and then restore your body to normalcy

Step 2: work on strengthening the back and the core, as both are intricately and proportionally related

The following five postures can help correct postural misalignment and ease out this chronic condition:

Matsya Kridasana

1. Lie down on your tummy with your legs stretched out and your head turned to one side [look to the left side]. Place your palms over each other and rest the right cheek on your hands.
2. Bend your left knee; bring it as close to the chest as comfortably possible for you. Move the right side of your chest on the floor by sliding your right arm out of the way.

3. Be in the posture for 3 – 5 minutes with normal breathing; change the side and follow the same sequence.

Marjarasana

1. Get down on your fours [the palms and knees on the floor]; palms in line with the shoulders; knees in line with the thighs; toes stretching out or curled in.
2. Inhale and start stretching your spine downwards, your neck will be outstretched and your chin will point upwards.
3. Exhale and get your chin to the chest, drop your hips down towards the floor and push your upper back as high as possible.
4. Continue to perform the movements alternatively for 5 – 10 rounds.
5. Relax.

Vyagrasana

1. Get down on your fours; stretch your left leg behind so that it is parallel to the floor; bend your left knee and take the foot up in the air; tilt your head behind. You are trying to get your head and toes close to each other.
2. Exhale and bring your head and left knee close to your chest.
3. Repeat five rounds and change to the other side.

Pawanmuktasana

1. Lie down on your back.
2. Bend your right knee and place your right thigh on the chest.
3. Wrap your arms around your bent leg.

4. Hold the position for 20 – 30 seconds with normal breathing.
5. Release and repeat on the other side.

You can choose to bend your other knee and place your foot on the floor in case of discomfort.

Supta Padanghusthasana variation

1. Lie down on your back.
2. Raise your left leg up towards the ceiling and move it to the right side.

1. Turn your head to the left.
2. You can hold your left leg with the right hand or can use a belt or scarf to keep your leg in place.
3. Repeat on the other side for the same length of time.

Note

Slowly keep flexing your toes in and stretch your heel out to optimise the stretch at the back of the leg.

It is important to assess the severity of the problem first. If you are able to perform these postures without much discomfort, practice 3 – 5 rounds of these 2 – 3 times a day for 15 days. This should help settle the pain.

Once you are healed from the chronic pain of sciatica, it is advisable to work on preventing the recurrence of the same. Asanas like Ardha Shalbhasana, Bhujangasana, Ushtrasana, Dhanurasana could help prevent relapse.

You can watch videos of all these asanas on Shammi’s YouTube channel: http://www.youtube.com/user/homeyoga123

This article was first published in the May 2016 issue of Complete Wellbeing.

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The reason for breathlessness in asthma is the over-reactiveness of the airways, which causes them to narrow and impede entrance of air. This also causes a feeling of tightness around the chest and the characteristic whistling sound from the lungs [wheezing] that is typical of asthma.

Although asthma is a genetic condition, it can be triggered by various factors, a fact which most asthmatics are painfully aware of. Still, the importance of identifying and avoiding triggers needs to be emphasised for that is the key in controlling the condition. Indeed, it is the only way for those with asthma to breathe easy and lead a normal life.

Avoiding the triggers of asthma

External irritants

Allergens in the air, either indoor or outdoor, are notorious for triggering an attack. Carpets, pet fur, damp rugs, pillows, mattresses, pollen and stuffed toys are the top contributors in the list of indoor pollutants. Ensure that they are vacuum-cleaned weekly and dried completely before use. In simple words, pollutant proof your home.

People rarely associate an attack with the fragrance of a product they use, especially if it’s a cleaning product. But try using cleaning products that are odour-free.

More pollen travel in the air in the afternoon than any other time of day. Hence, it’s best to busy yourself indoors during that time to avoid exposure to pollen.

Air conditioners help keep allergens out. So, use them whenever possible.

Fungus and moulds are arch enemies of those with asthma and house-plants are the last place people look for, for moulds. Give house-plants a good wash now and then. Also, clean the bathroom tiles on a regular basis with soap and water, they’re another favourite mould hang-out. To prevent the mould from forming, ventilate the bath area and fix leakages promptly.

Things kept outside gather dust, which is a trigger too. So keep much of your stuff in closed cabinets to avoid accumulation of dust or if outside, clean it on a regular basis.

Good ventilation is a saviour for asthmatics. So, switch on the exhaust fan when cooking and keep the storage and other areas of the home well-ventilated.

Internal irritants

Those who suffer from asthma know well that an attack is often brought on not just by external triggers but also by fear, anxiety, anger, insecurity and other strong emotions. Ironically, not just negative emotions, but laughing too much may also bring on an attack in an asthmatic.

In fact, if you’ve been having too frequent episodes of breathlessness, it’s best to avoid situations that you suspect will be high on emotions, either positive or negative, and hence difficult to manage.

Breathing techniques for asthma

Breathing exercises, if done on a regular basis, help reduce the frequency and severity of symptoms. They relax your body and mind, helping you deal effectively with internal irritants. Remember, though, that they shouldn’t be done when the attack is in progress.

Shallow breathing: Also known as the Buteyko method of breathing, this technique was developed by Dr Buteyko, a Ukrainian physician in the 1950s. According to him, asthmatics breathe in about 15 litres of air a minute as compared to the normal five litres. In the Buteyko method, you take in shallow and slow breaths, which helps normalise breathing and the oxygen-carbon dioxide ratio in the body. In this, the breathing rate is consciously reduced and the inhalations are shallow.

Diaphragmatic breathing: Place your hands on the diaphragm, with the middle fingers touching each other and shoulders relaxed. As you inhale, expand the chest and observe the diaphragm stretching. Notice how your fingers slide away from each other. Exhaling, relax the chest and the fingers move back towards each other.

Ujjayi breath: This is also known as the victorious breath. Sit with your legs crossed. Partially constrict the air passage in the throat. Inhale producing a soft hustling sound and exhale in the same manner. The breath should be long and slow and taken without straining the facial muscles. Allow the sound to come naturally and do not produce it using your vocal cords.

The post Asthma relief: Breath taking techniques appeared first on Complete Wellbeing.

This is the ABC of yoga. You have to master this one before you progress further.

Stand with your feet together. Distribute your weight evenly along the entire length of your feet. Stretch your hands out straight by the side. Relax your shoulders and let your shoulder blades slide down. This will gently push your chest out. Keep your head straight and chin parallel to the ground. Stay in this pose for 10 breaths. You can even bring the palms together in the namaste position in front of your chest. Most asanas begin and conclude with tadasana.

Benefits: Creates a sense of stability and prepares your mind and body for the session to follow.

Boat pose: Naukasana

This asana is an excellent ab-strengthener. Lie on your back with your legs stretched out and arms rested by the sides. Breathe in; as you exhale, use your core muscles to lift your hands, torso and both legs together. Fix your gaze on your toes and remain in this pose for five breaths. Be careful not to hold your breath while doing this asana.

Benefits: Strengthens the abdominal muscles and improves digestion.

Warrior pose: Virabhadrasana

Keep your legs about three feet apart. Stretch your hands out on either sides, in line with the shoulders. Turn the right foot out. Bend the right knee, making a right angle at your knee joint. Look towards the right, keeping your gaze on the finger tips of the right hand. Hold the pose for five breaths and repeat with your left foot.

Benefits: Helps improve stamina and boost self-confidence. It works as a corrective exercise for those with flat feet.

Powerful pose: Utkatasana

Begin in mountain pose. As you inhale, sweep your hands up from the sides and bring the palms to touch each other above the head—reach out as high as you can, stretching your torso and elongating the spine. Now, keeping the feet firmly grounded, exhale and bend your knees to squat. Go as low as you are comfortable going. Hold the pose for five breaths, gradually increasing the duration with practice.

Benefits: Helps you stay balanced and maintain your focus; also strengthens the calves and thighs.

Cobra pose: Bhujangasana

Lie on your belly with your toes stretched out. Place your palms flat on the ground by the side of your chest such that your elbows are pointing upwards. Your forearms must not rest on the mat. To start, keep your forehead on the mat and as you inhale, lift your head and shoulders up. If you’re a beginner, stay in this position for five breaths and release. To progress to the next level, slide your hands slightly forward and lift your head and shoulders higher. This accentuates the curve of the back bend.

Benefits: Improves spinal flexibility and eases back and neck stiffness; also helps relieve sciatica pain and firms the gluteal [buttock] muscles.

Thunderbolt: Vajrasana

Begin by kneeling on your mat with the toes stretched out, not curled in. Keep the knees and feet together. Now move your heels away from each other and sit in the space that is created between the feet. If the ankles hurt too much, place a rolled towel/yoga mat or a small cushion between the thighs and the calves or below the ankles. Place the palms on the knees and keep the back, neck and head straight. This pose is commonly assumed in meditation.

Benefits: Improves digestion and strengthens the muscles of the pelvic floor.

Wind-relieving pose: Pawanmuktasana

Lie on your back with the hands by your sides. As you exhale, lift both the legs, bend the knees and draw them in towards the chest. Press the thighs over the abdomen with your arms [like hugging your thighs] Once you are comfortable doing this, lift your head towards the knees and aim to touch the forehead or chin on the knees.

Benefits: Helps relieve constipation and flatulence and improves spinal mobility and strength.

Shavasana: Corpse pose

This one’s sure to bring a smile to many faces and you might wonder what’s there to learn in this asana. Relaxation is not the same as lying down on your mat while your mind is running crazy. It is not even the equivalent of dozing off to sleep. Shavasana involves conscious relaxation, and is as important an asana as any of the above. Any yoga session must include relaxation and cooling down—shavasana helps you with that. Hence, it is done at the end of the session. Lie on your back with the hands stretched out by the side and away from the body. Also keep the legs apart with toes facing out. You may also turn the face to one side. Breathe slowly and let the body slip into a state of deep relaxation.

Benefits: Relaxes mind and body; also helps in regulating blood pressure and heart rate.

This was first published in the December 2011 issue of Complete Wellbeing.

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Couple yoga is a fun way of learning yoga with a partner. We will teach you simple or advanced ways to help and assist each other do yoga asanas that will:

• tone your body
• expand your mind
• keep you healthy.

What is it?

Couple yoga is a method through which two people do yoga together. Most movement need to help and support each other. Couple yoga can be done with any one – husband-wife, and also with corporates where it not about intimacy, but more about team building.

Choice of the movement is decided as per the need and objective of the couple. So, there are postures which are very intimate traditional tantric postures.

One of the most beautiful and effective form of couple yoga is when your kid is your partner. Age is no bar here, you can start at the age of five onwards. You will not only give your child a feel of your presence and sharing, but will also give your child the gift of yoga, which will help him/her in the long run. Your child will help you to bend further and improve our flexibility. This is a good way to connect with your child. This will add in to his/her confidence.

Few objectives of couple yoga

Couples

• To get to know each other on non-verbal level. This improves the relationship.
• To be able to accomplish the postures you think are impossible.
• Sharing quality time and physical interaction gives a feeling that you are there for them.

Kids

• Improves concentration and flexibility.
• Is a creative way to channel their energies.
• Improves their confidence.
• Has a relaxing effect, which improves quality of sleep.
• Helps control mood swings.
• Includes laughter yoga. Creates happy hormones which boosts their immune system.
• Helps to cure asthma and bronchial diseases.

Corporate

• Team building
• To improve communication
• To connect
• To share.

Yoga students

• To share postures with more intensity
• To get and give a helping hand to perform better postures
• To make your yoga practice exciting and fun.

Couple yoga asanas

A few other favourite couple yoga asanas:

• Tada asana
• Natraj asana
• Paschimouttan asana
• Veera asana
• Adhomukhi swan asana
• Dhanura asana
• Pad uttaan asana
• Shalabha asana.

So, try this new form of yoga and change the way you live.

The post Have your tried couple yoga? appeared first on Complete Wellbeing.

The word, yoga, originates from the Sanskrit word “yug,” which means to yoke or bind. In yoga, balance is achieved through the union of mind and body, and by practicing yoga we are able to keep ourselves centered and have harmony and peace in our lives.

The concept of poise

Nature comprises of appositional forces, the interplay of which releases the energy that animates all living things. Through the practice of yoga, we bring under control the appositional forces within us so that we are serene, and relaxed.

Asana

Asanas are not mere exercises. They do not take our breath away or make us hyper-ventilate. Yoga has 84 classical asanas [poses] with a variety of combinations. All asanas are performed in a systematic manner where our breath is co-ordinated with slow and rhythmic movements. During the asanas, we use the body as a guide to tell us how deeply we can go into a posture, when we experience fatigue, and how to move from one pose to the next without tension.

Each asana provides different benefits. For example, the sarvangasana or Shoulder Stand invigorates and rejuvenates the whole body, making the spine supple and the legs free from varicose veins. Also, each asana has certain contra-indications. For example, the Shoulder Stand should not be done by those who have high blood pressure, or by pregnant women.

Pranayama

Yoga makes us conscious of our breath. One important difference which is taught in yogic breathing is not to suck our tummy in as we inhale. As we inhale, we fill our lungs and breathe deeply to push our abdomen out. As we exhale, we throw our breath out, emptying our lungs and pulling our tummy in.

Our need to focus on breathing relates itself to prana or life force. It is a barometer reflecting our state of mind. Upper chest or shallow breathing occurs when we are stressed, anxious or frightened. If we continue to breathe this way for long periods of time, we become lethargic and depressed. To counter this, yoga recommends deep diaphragmatic breathing. Long, deep breaths relieve stress and tension. Ujjayi, kapalabhati, sitali, nadi shodhana, and bhastrika, are all examples of breathing techniques in yoga. Since breath is the bridge that connects both mind and body, we can control our breathing to bring about balance.

Meditation

We close our eyes, sit calmly and focus on the point between our eyebrows. This is the ajna or intellectual centre or the 3rd eye space. Keeping our breathing normal, we allow all thoughts to come and go without disturbing us. We observe them without judging.

Meditation is the process through which we learn to concentrate on the present with what is termed as “mindfulness.” By concentrating on the ajna, breathing in and out, and sitting in a calm posture, we allow ourselves to relax. At the same time, our concentration increases, making our mind less fragmented. With practice, we can attain calm and mental clarity.

As Swami Satchidananda said, “You can’t control the waves, but you can learn to surf!” Research has shown that meditation increases the feel-good hormone, endorphins, and decreases the stress hormone, cortisol, leading to better health.

Chanting

The word Om, made up of three Sanskrit letters A, U, and M, combined together makes the sound Aum or Om. During yoga, we chant this word for it is the primal sound which helps us connect with the deepness within. As we continue with this chanting, we reach a state of self-realisation and bliss. If we close our eyes and continue to repeat this word while breathing consciously, we also reach an altered state where mundane things cease to exist and, therefore, lose their power to throw us off-balance.

Ritual

The yogic way of life requires a disciplined approach. Yoga is to be done preferably in the early morning hours, after waking up. It needs to be done on an empty stomach [no meal should have been taken for four hours before exercise]. Loose and comfortable clothing should be worn. A non-slip mat should be used for exercising. Certain exercises should not be done by people with specific ailments. Most important—you ought to solicit the guidance of a yoga teacher. Done everyday, with conscious awareness of all the good it brings to our body and mind, yoga becomes a way of life.

Take a moment

Breathe in, open your hands and as you breathe out, close your hands to form a loose fist. Do this for a minute, focusing on what you are experiencing. Feel the difference as this simple co-ordination of your breath and body movements help your mind and body come into balance.

Yoga’s weight bearing postures, for example, create strong bones, the spine becomes supple, metabolism is balanced and stress is reduced.

Yoga helps us learn to accept, and let go. In the din of everyday life, it leads us to hear the music of our self. Most of all, it helps us feel balanced, harnessing our energies with calmed focus.

The post Yoga: A Fine Balance appeared first on Complete Wellbeing.