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Yoga : Virabhadrasana I

Viravadrasana, Yoga poseVirabhadrasana I is also known as Warrior 1 pose since it is believed to commemorate the exploits of an ancient and mythical warrior. Unlike many other asanas, Virabhadrasana has got a mythical root in Hindu mythology. A mighty king, Daksha gave away his youngest daughter Sati in marriage to Lord Shiva. However, due to false arrogance, he did not invite Lord Shiva and his daughter, Sati to a grand Yagna (a Hindu ritual sacrificial ceremony) that he conducted with great fanfare, inviting all other Gods, demi-gods, rishis (saints), kings, and others. Sati came to know about this Yagna and proceeded to the Yagna, ignoring the warning of Shiva not to go there. An argument ensues between the father and daughter, and Daksha insulted Shiva severely. Sati declared that she cannot live anymore with the body given by Daksha after such insult and leaped into the Yagna fire, immolating herself in that fire.

When Shiva came to know about the death of Sati, he was devastated. He yanked out a portion of the hair from his head and hit it on the ground. A mighty Warrior rose out of the hair, and Shiva named him Virabhadra, Vira meaning heroic and Bhadra meaning friend. Shiva ordered Virabhadra to go the place where the Yagna was being conducted and destroy, Daksha, the Yagna and even the guests attending the ceremony. Virabhadra completed the orders of Lord Shiva in three steps. They are known as three Virabhadra aspects, and they are as follows:

  • Aspect I (Virabhadrasana I) is the arrival of Virabhadra holding swords in both hands, while thrusting his way up to the surface from below through the earth.
  • Aspect II (Virabhadrasana II) is sighting his main opponent, Daksha.
  • Aspect III (Virabhadrasana III) is a swift and precise movement to decapitate the head of Daksha with his sword.

Lord Shiva also arrives at the scene and witnesses the enormous havoc Virabhadra had wrought at the place of Yagna. He absorbs Virabhadra into Himself and taking compassion on the slain Daksha; Shiva revives his life by placing the head of a goat on the body of Daksha and giving him new life. Sati is born again elsewhere and reunites with Lord Shiva later in another form.

Procedure of Virabhadrasana

You can start Virabhadrasana either from Tadasana or Adho Mukha Svanasana using certain vinyasas. The steps of performing Virabhadrasana when you start from Tadasana are as below:

  1. Stretch your arms up, with palm facing each other above the head
  2. Spread your legs sideways by stepping or jumping while inhaling to create a gap of two-thirds of your body height between the legs
  3. Turn your trunk to face the left side with exhaling, while you rotate the left foot by 90o so that the left foot faces forward and rotate the right foot a little so that it points to the right slightly
  4. Bend the left keen so that your thigh is exactly parallel to the floor but ensure that the bent knee does not get past the ankle. Keep the right leg straight.
  5. Stretch the right leg forward, with the knee fully locked
  6. Your head, your chest, your left knee and your left foot should remain aligned while facing forward
  7. Bend back the head so that your eyes face your outstretched hands
  8. Hold this asana for one to four breaths.
  9. Return to the third step and repeat the same procedure on the other side.

While you practise Virabhadrasana, you can use Mula Bandha or root lock and Uddiyana Bandhas or abdominal lock to enhance the stability of the body. The combination of the bandha with Virabhadrasana creates a unique axial extension in the spine, which helps in supporting your torso since you bring your chest up and back in this asana. You can vary Virabhadrasana in two ways to achieve more depth to the asana. The first one is to reduce the lateral distance between the two legs and the second one is to increase the size of your stride. However, you should remember that the support to the base gets reduced when the centre of mass of your body becomes lower. It can become increasingly more difficult for you in maintaining the correct posture and body balance.

Benefits of Virabhadrasana

  • Virabhadrasana stabilises and strengthens the muscles in your feet and knee. It also strengthens your arms, shoulders, and the back.
  • Virabhadrasana stretches the calf muscles and the hip flexors.
  • Virabhadrasana improves concentration and balance.

Contraindications/Obstacles

Persons with heart ailments should avoid Virabhadrasana. Other conditions like tight latissimus, tight rectus femoris, tight psoas major, weak hamstrings and weak quadriceps in the forward area of the legs can also be obstacles to the free practice of Virabhadrasana. Always learn Virabhadrasana and other asanas only from a trained yoga master.

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Ayurved Yoga

Yoga for a beautiful and healthy skin

Your skin reflects the state of your overall health. If you are physically fit and mentally calm, your skin will naturally be supple, flawless and glowing with life. If on the other hand, you are suffering from some physical disease, or are mentally stressed out, your skin will also lack the luster of life.

Unhealthy dietary practices including intake of junk food and aerated beverages, exposure to various pollutants in water as well as air, and over exposure to the sun are some of the most common factors that squeeze out the natural health of the skin and cause various types of skin diseases. A sedentary lifestyle devoid of physical activities compounds the problem.

If your skin has also started showing the effects of all these factors in the form of blemishes, wrinkles, and other skin problems, it’s high time you paid attention to it. Yoga provides you with possibly the best-integrated skin care regimen. It balances the secretion of hormones in your body and promotes the flow of oxygen enriched blood to your skin. This neutralizes the effects of all those factors that affect the health of your skin and leaves it glowing with natural health. Yogic practices nourish the skin at the cellular level and detoxify it. They activate all internal organs, particularly the endocrine glands, and optimize their functioning by stimulating them as well as by lowering the stress levels.

The essentials for the rejuvenation of your skin are better blood circulation, improved oxygen supply to the skin cells, and lowered stress levels. Yoga has a twofold way to achieve this – pranayama and asanas. Here are some pranayama which best for skin care. Practice each for a minimum of five minutes, on an empty stomach. Be consistent and patient, for the results will start showing only after three-four weeks:

Bhastrika: It is the simplest of pranayamas and provides a sort of warm up at the beginning of a session. Simply inhale as much air as you can and then exhale slowly to remove even the last traces of it from your lungs.

Kapalbhati: This pranayama detoxifies your body by concentrating on the process of exhalation. Just blow out air from your nostrils in short bursts. Keep the pace moderate, ideally, one burst every second.

Anulom Vilom:  This consists of breathing in from one nostril and breathing out from the other. Breathe in with the left nostril keeping the right closed with your thumb. Breathe out with the right, keeping the left closed with your index finger. Keep the mind concentrated on breaths.

Shitli Kumbhak: Fold your tongue in a way that it slightly protrudes from the mouth. Inhale slowly from the mouth, experiencing coolness in the interiors of the neck. Hold the breath for a few seconds and then exhale in the normal way through the nose. This pranayama is especially good for the skin. Practiced regularly it can reduce wrinkles and skin blemishes by purifying the blood.

Some asanas that are more beneficial for the skin are:
•    Surya Namaskara
•    Yoga Mudra
•    Trikonasana
•    Virabhadrasana
•    Bhujangasana
•    Pavanmuktasana
•    Sarvangasana
•    Ushtrasana
•    Halasana

Of these, Surya Namaskara is a complete set of twelve poses that combine the benefit of all the yogic asanas. The remaining ones are individual asanas found especially beneficial for the skin.

Practiced regularly, these pranayamas and asanas of yoga can infuse your skin with natural health and impart an unusual glow to your looks. They need no costly equipment and require just a few minutes of your time. Just be persistent and patient, and continue the practice even after you have achieved the desired results for continued benefits.

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Ayurved Yoga

Yoga to improve Memory Power

Memory: A Dynamic Process of the Mind

Memory and external influenceMemory goes beyond merely retaining information and recalling it when the need arises. It is a dynamic faculty of the mind that actively analyzes the assimilated information and processes it to be used by us and our body, consciously or unconsciously. For example, out of the vast mass of information we come across daily in our lives, it sieves out the irrelevant part and retains only that part which is, or may be, useful to us. That’s why a good memory is said to be the key to a healthy and wealthy life.

Need to Train the Mind to Sharpen Memory

The importance of memory in our daily lives needs no reiteration. Every moment of our life floods us with new information, developments, happenings and facts that have to be taken into account. In order to cope up with all this, we have to train our mind in a way that strengthens the dynamic aspect of memory. However, most methods and techniques to improve our memory sorely fail in it, as their stress is only on the static process of retaining information.

Why Yoga Is the Best Way to Improve Memory

Yoga is perhaps the only method that takes into account both the static and the dynamic aspects of memory, thus strengthening all the faculties of the mind – retention, analysis, and recall. The asanas and other yogic practices bring about attention, sharpen the audio-visual perception, strengthen cognition, and facilitate the processing of sensory information. The yogic practice of hath yoga – a combination of asanas, pranayam, and various meditation techniques – stimulates blood supply to the brain. This facilitates the overall health of the brain and enhances concentration. This results not just in better memory but improved cognitive abilities in general.

Yogic Ways to Improve Memory

Yogasanas: Two great asanas that address all physical and mental problems to facilitate general well being are Sarvangasana and Bhujangasana. Both these provide a great boost to memory as well. Shirshasana is a specific asana for improving the functions of mind including memory. Its regular practice greatly sharpens memory while improving concentration and attention. Asanas involving forward bends, like Uttanasana and Pashchimottanasana, also improve memory by acting on the spinal cord and the nervous system.

Pranayams: Pranayam focuses the mind on the breath as it goes in and comes out of the lungs. The process elevates the level of oxygen in the body and stimulates the flow of spiritual energy, or prana, in the mind, thus giving a boost to memory. Kapal Bhati, Bhastrika, and Bhramari are the three best pranayams for memory. Different pranayams control breath in different ways, the most common being breathing in with one nostril while keeping the other closed, and breathing out with the other nostril while keeping the first closed.

Meditation: Meditation in Siddhasana, Padmasana or Sukhasana is a great help to memory. The effect increases manifold when the meditation is done while chanting some mantra. It is not necessary to use long mantras with difficult pronunciation. Simple omkar, or the chanting of om, is enough for the purpose.

Dharana: This is the yogic practice of concentration. It yokes the wandering mind and curbs its tendency to waver. The result is increased mental strength and improved work efficiency. At the same time, it takes stress off the mind and induces peace and calm. Its daily practice proves beneficial to the body as well as the mind in multifarious ways.

These yogic practices, taken together, go much beyond merely improving memory. They provide mental strength and impart a clear, focused and directional thinking, along with improved memory.

The Word of Conclusion

According to Joan Shivarpita Harringan, Director, Patanjali Kundalini Yoga Care, if you practice yoga regularly and religiously, it can shift the automatic patterns of your nervous system over time. It can change the physiological processes and stimulate positive neurotransmitters in the brain to lay down the foundation of a calm and peaceful life with clarity of purpose as well as receptivity and retentive power of the mind. Yoga Sutra aptly sums up the relation of yoga to mind: Yogah Chittavritti Nirodhah – yoga paves the way for the cessation of the fluctuations of mind; and a firm and stable mind is a clear and focused mind with optimum memory and problem solving abilities.

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Ayurved Yoga

Practising yoga at work

Work, as the saying goes, is worship. We all need to work not just to survive and support our families, but also to carry out our larger responsibilities towards the society. However, the nature of work today has made it an enemy to our health. Most of us spend hours locked up in offices, scanning files or keeping glued to computer screens. This puts not only our eyes but also neck, shoulder and back muscles to unwarranted stress, leading to gradual stiffness in them. This, along with hundred other stresses and tensions at work, may lead to headaches, backaches, neck pain, shoulder pain, mental fatigue and irritation. If left unattended, these myriad problems may adversely affect your efficiency at work, thus forming a vicious circle that may well make your life a hell.

While we cannot wish away our work, nor can we change its nature, we can certainly incorporate some techniques of Yoga at work that would not only prevent these health problems but also make work a pleasure. And it is never too late to start. Even if you have already developed some of these problems, techniques of Yoga in the office can well alleviate pain and relieve other symptoms by facilitating the release of tension from the mind as well as the body, while strengthening muscles and increasing their flexibility at the same time.

Doctors and psychologists alike have asserted that incorporating simple Yoga techniques in work routine not only provides much needed physical exercise but also relaxes the mind and enlivens the spirit of the tired employees. These techniques can easily be performed while sitting on the chair, at any time of the day. All it requires is just a few minutes’ time during short breaks from work. Here are some Yoga-based exercises that will help you adopt correct posture at work, and alleviate stress, relieve your eyes, and strengthen your neck and shoulder muscles:

Correct Posture

Our posture at work plays a very important role in avoiding undue stress on various muscle groups. However, most often we develop the habit of being in the wrong posture, whether sitting or standing. Here are some tips that will help you adopt the correct posture at work without consciously trying for it:

  • When you are standing, see to it that your feet are hip distance apart.
  • When you bend while standing, look down at the feet. They should be parallel.
  • When you are sitting, see to it that the hips and knees form right angles.
  • Sit straight and tall, maintaining this right angled posture, at the edge of the chair.

To maintain correct posture, it is important to keep the upper body relaxed. The Warrior Pose is an excellent exercise to help achieve it:

  • Raise the arms to the sides, pointing outward with fingers.
  • Step forward with the left foot, lower the body while bending the knee.
  • The right leg will now be tilted with the foot firmly planted on the floor, and knee straight.
  • Breathe normally, make your upper body relaxed and stay in this pose for a few minutes.
  • Now repeat the pose while switching the legs, this time, you will step forward with the right foot.

De-stress through Breathing

Do you feel stressed out at work? Do you yawn heavily at the beginning of the day, or after lunch? Do you feel sleepy while working? These are sure signs of being unable to withstand stress at work. Here is a simple breathing technique that will provide an outlet to the stress, preparing you afresh for the work.

  • Slightly press your right nostril with your right thumb.
  • Inhale deeply through the left nostril.
  • Now, use your right index finger to close the left nostril in a similar way.
  • Exhale through the right nostril.
  • Practice this technique, known as pranayama in yoga, for at least one minute, or more if you have time.

Neck Exercises

It is your neck that bears the brunt when you sit working for long hours at your desk. No wonder most people today are found complaining of pain in the neck and, in more severe cases, developing spondylitis. Here is a simple technique that can help you prevent this problem, or even get rid of it:

  • Keeping the body straight, put hands on the waist and lower your chin slowly till the neck feels relaxed.
  • Breathe naturally for two-three breaths in this position.
  • Gradually straighten the neck to bring the head in its natural, upright position.
  • Now tilt the head right towards the right shoulder. Take two-three breaths.
  • Next, tilt it left towards the left shoulder and again take two/three breaths.
  • Finally, rotating the entire neck first clockwise, and then anti-clockwise, bring the head back to its natural position.

Shoulder Exercises

Shoulder pains often become a nagging problem when one sits for long hours in the same position. Here is another technique that will keep your shoulders free of any pressure or pain:

  • While inhaling deeply, stretch hands on both the sides and bring them up to the level of ears.
  • Now exhaling, let the hands drop to their normal position.
  • Repeat a few times.
  • The process should be smooth and without jerks. Breathing pattern mentioned above must be followed while raising or dropping the hands.

Eye Exercise

Your eyes mirror your soul. Any sign of stress or tension first gets reflected in them. Overstraining them by staring at your computer for long, or working in improper light, can cause irreparable damage to them. Therefore, it is of utmost importance to take proper care of them at work. Here are a few ways that would help your eyes recover from ill effects of strain at work:

  • Look straight ahead.
  • Keeping the head and the neck in its natural position, slowly raise eyes to look at the ceiling. Inhale while doing this.
  • Now, slowly bring eyes to look downward at the floor with head and neck in the same position. Exhale while doing this.
  • Repeat at least five times.
  • Now blink a few times and then close your eyes to relax.
  • Repeat the same technique, looking up and down, towards the right side, blink and close eyes. Repeat again for the left side, blink and close eyes.
  • Finally, rotate eyes first clockwise, and then anti-clockwise. Blink and close eyes at the end of every rotation.
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Ayurved Yoga

Shavasana: The Corpse Pose

Shavasana-The Corpse PoseShava, in Sanskrit, means corpse or a dead body. Thus, Shavasana is a pose that simulates a corpse. That is why it is also sometimes called Mrtasana, mrta in Sanskrit, means dead. It is often practiced at the end of a yoga session but can also be practiced at the end of each asana, or pose, to relax the body and prepare for the next asana. Some practitioners also practice it in the beginning of the session for better concentration and focus during the practice of various asanas. It can also be practiced as a standalone asana to relieve stress at any time of the day.

To practice Shavasana, follow these steps:

  • Lie down on the back, spread arms and feet at an angle of approximately 45 degrees from the sides of the body. Slightly tilt the head backward to rest it comfortably. Make yourself comfortable. In winters, if you feel necessary, you can place a blanket over the body to keep yourself warm.
  • Close the eyes and slowly deepen the breathing. Concentrate on the breathing and feel the whole body laying its weight on the floor and relax.
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Ayurved Yoga

Shrishasana: The Inverted Pose

Shrishasana-The Inverted PoseShirsha means the head, and Shirshasana is a pose in which the body stands inverted on the crown of the head, held straight with the support of the forearms. As a result of its immense benefits, it has earned the title of the king of all asanas, or yogic poses.

To practice this pose, follow these steps:

  • Spread a comfortable mat or blanket on the floor. Fold double, if necessary, to provide extra cushion.
  • Kneel down and interlock the fingers of both the hands; place the arms, joined at fingers, on the floor. Keep the elbows shoulder width apart, so that the arms look like the sides of an equilateral triangle.
  • Place the head inside the hollow space created by the palms so that the crown of the head touches the floor while the back of the head touches the palms. Head should not be on the palms.
  • Move a little towards the head, on the knees.
  • Inhale. Slowly placing body weight on the arms and the crown of the head, raise the legs up.
  • Retaining the breath, slowly straighten the legs till the whole body becomes straight and vertical. Slowly exhale; breath from the abdomen, slowly but deeply.
  • Concentrate on the brain, or between the eyebrows.
  • Hold the pose for as long as you comfortably can, but not too long in the beginning. Then, bend the knees, lower one leg, then the other, and come down slowly.
  • Shirshasana must be followed by Balasana, the child pose, and Tadasana, the palm tree pose, in that order. This is required to slowly bring back the body into the normal mode before you resume the normal activities, or go on to other poses.

Being an inverted pose, shirshasana increases blood flow to the brain with accompanying benefits in the sphere of mind and intellect. Alongside, it also rejuvenates the body and stimulates the flow of spiritual energy, called prana, in it. In fact, it has so many benefits that they have to be discussed under separate heads, as follows:

Physical Benefits

  • Improves blood circulation in the head
  • Relieves pressure and pain in the lower part of the body in general, and lower back in particular
  • Improves overall physical balance

Mental Benefits

  • Facilitates concentration and improves memory
  • Increases intellectual capabilities
  • Sharpens senses

Spiritual Benefits

  • Helps one develop a deeper insight into life and its different aspects

Precautions

However, Shirshasana is an advanced pose and requires great care. Don’t attempt it unless you have sufficiently practiced poses involving forward and backward bends and twists, developed sufficient strength in neck, back and shoulder muscles, and improved breath control and balance. In the beginning, it is always advisable to practice it under the supervision of an expert.

You can take the help of a wall, or specially prepared props, for support in the beginning. Practice Ardha Shirshasana, or the dolphin pose, before attempting Shirshasana. It will develop strength in upper parts of the body and will provide a smooth transition to Shirshasana.

Do not practice Shirshasana if you suffer from any of these conditions – high blood pressure, palpitation, glaucoma, detachment of retina, conjunctivitis, brain, neck or back injury, as well as obesity. Do not practice it if you are a menstruating or pregnant woman. Exit the pose immediately if you feel like coughing, sneezing or yawning.

Taking care of these precautions, you can practice Shirshasana and benefit from its immense physical, mental and spiritual advantages.

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Yoga

Adhomukhashvanasana: The Dog Pose Facing Downward

Adhomukhashvanasana-The Dog Pose Facing DownwardAdhomukha means facing downward and Shvanasana means the dog pose; thus, Adhomukhashvanasana is the dog pose facing downward.This is a yoga position to help to get an all-round benefit to the human body.

To do this pose, follow these steps:

  • Kneel down and, bending the body from the waist, put palms on the floor. Arms should be under the shoulders, fingers stretched outward; knees should be under the hips and about seven inches apart; spine should be straight and relaxed.
  • Exhaling forcibly lifts the knees from the floor and push the hips towards the ceiling. The body should resemble an inverted V now. Arms should be straight, elbows easy, and shoulders wide and relaxed. Heels, toes, palms, and fingers should be firmly gripping the floor, both the hands and the legs should be hip-width apart. If the hamstrings feel rigid, the knees may be bent a little to fully stretch the spine.
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Yoga

Pashchimottanasana: The Back and Waist Stretch Pose

Pashchimottanasana-The Back and Waist Stretch PosePashchim, meaning west, here refers to the back, and uttana means stretch. Thus, this is a pose that stretches the back and waist to extreme flexibility with accompanying benefits.

To do this pose, follow these steps:

  • Sit straight on the floor keeping legs straight ahead, touching the floor.
  • Lifting spine from the hinges of the hips, rather than the waist, lean forward without bending the knees.
  • Try to bring the chest forward so that back and waist are stretched, and not to bring the head to the knees which would unduly stress the neck.

A similar pose is Uttanasana which is done in standing position. However, Pashchimottanasana is safer and more effective as it reduces the factor of gravity in the stretch with a corresponding increase in flexibility. Further, in the sitting position the support of arms is also available to the upper body which, with their help, can be moved further or pulled in, as desired.

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Yoga

Yoga and Mental Health

In today’s hectic world it has become quite evident for people to lose their mental health balance. This loss of balance of mental health is depicted in the form of anxiety and depression. It is a proven fact that yoga helps to stabilize the mental health of human beings. Let us see how yoga can help you enhance your mental health.

Yoga asanas for mental health

There are several yogic asanas which cheer your mood and bring you out from anxiety and pressure. Here are some of the most commonly practiced yogic asanas which can substantially contribute towards enhancing your mental health.

Setu Bandha Sarvangasana: This asana is also known as the Supported bridge pose, this asana involves a back bend. Lie on a mat with your arms rested beside your body and then slowly raise your back upwards with your feet firm on the floor. Don’t stretch too much. This asana helps to calm down a frenzied mind and also helps to reduce anxiety and adds an instant vigor to your body. Avoid this asana if you are suffering from any neck injury.

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Salamba Sarvangasana: This asana is also called as Supported Shoulder Stand and involves lying in an upside down position. This asana provides oxygen to the bodies that are deprived of it thereby making you feel more lively and cheerful. To practice this asana lie on your back and then slowly raise your legs in the upward direction, support the hips with the help of your hands but see to it that you don’t raise the head and stretch your legs straight up in the air. Put some blankets underneath your body to feel comfortable.

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Savasana: It is also referred to as Corpse pose, this yogic asana is the most relaxing and rejuvenating asana. Furthermore, it is also easy to perform. Just lie down on your back and close your eyes and allow your mind to settle down. This asana helps to release your thoughts and emotions that are unprocessed in your mind thereby giving you a feeling of relaxation.

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The best way to keep yourself away from stress and anxiety is to practice yoga especially early in the morning. However, bear in mind that if you have any severe mental illness, then it is advisable that you perform yoga only under strict supervision to avoid any further complications.

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Yoga

Yoga to control anger

Yoga is one of the most wonderful resources that helps us to feel better and physically fit. However, yoga is not only restricted to this; but it is also a process which provides physical as well as emotional well-being. Living healthy these days has become a concern as there are so many external forces that give us stress and hence ultimately make us angry. However, not many people know that anger can be easily controlled with yoga.

Here are some yoga tips which when practiced can help you to control your anger:

Yoga helps us to focus and helps us to think of the main causes of anger and diverts our attention away from it. Yoga also helps to suppress our anger by teaching us the art of controlling the causes and effects of a particular situation in a simultaneous manner. Here are some yoga techniques which will help you to control anger.

Practice the art of Pranayama: Breath deeply and then exhale. Practice this several times and see how it helps you to calm down and control your anger. However, while doing this, imagine a blue light in front of your eyes and relax your shoulders. Breath and then count until three and then exhale through the mouth. Imagine the blue light every time you exhale and feel that it is taking away the anger every time you exhale. This will help you to get rid of anger.

pranayama

Practice Urdhva Padmasana in Sirsasana: Sit in Sirsasanaand then stretch your thighs high up in the air. Be in this position for about 60 seconds and breathe normally. Now change the position of the Sirsasana and be in this position also for around 60 seconds and then stretch your thighs in the backward direction. Remember, while practicing Urdhva Padmasana in Sirsasana see to it that you don’t change the position of your neck or head while you extend your thighs up in the air.

Sirsasana

Practice Mouna: The other way through which you can keep anger at bay is to practice ‘mouna’ or silence. If you are caught in a situation which has made you angry, then it is better to keep quiet and to avoid any speech. Slowly, you will learn to keep quiet in anger situations which ultimately will also reduce your anger.

These were some of the yoga techniques to control anger. Practice these daily and bring down your anger levels in a gradual manner.