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The Beginner’s Monthly Yoga Sutra Verse - Book One 1.33 - The Undisturbed Mind
Inspired by the Yoga Sutra 1.33 - Escaping from problems is not a solution, so it's essential to acquire the skill of calming the mind. Just like the Yoga Sutra explains, we come across numerous individuals in our daily lives, each engaged in various activities and experiencing different emotions. Some may be happy or sad, praiseworthy or troublesome, elated or downcast. Instead of getting entangled in these external situations, it's important to cultivate the ability to focus on our own path and not others disturb our inner calm. This is where true tranquillity lies.
Yoga Sutra, Book One, Verse 1.33 “ In daily life we see people who are happier than we are, people who are less happy. Some may be doing praiseworthy things and others causing problems. Whatever may be our usual attitude toward such people and their actions, if we can be pleased with others who are happier than ourselves, compassionate toward those who are unhappy, joyful with those doing praiseworthy things, and remain undisturbed by the error of others, our mind will be very tranquil. “
Beginner’s Monthly Yoga Sutra Verse Sharing
I must confess that I am not an expert in Yoga Sutra, nor am I sophisticated enough to claim that I am writing a commentary on it. There was a period in my life when I deliberately shied away from exploring the depths of Yoga Sutra because I believed that I wasn't yet ready to fully embrace such a sacred text.
“The Yoga Sutra is for everyone.” I can't quite recall when or where this notion first entered my mind, but ever since then, I started to read the Yoga Sutra. Although I'm unable to read Sanskrit and haven't had the chance to learn chanting, I’ve found the translated version of Yoga Sutra to be incredibly enriching. Every verse has its deeper meaning, and there were a lot of “ah-ha” moments while I was reading it.
Reading the Yoga Sutra is not like reading a regular book for me. There are days when I can only read one verse, but that verse alone offers me a beautiful moment of contemplation. In 2024, I decided to choose a verse every month and give it my full attention. I write it down in my journal and spend time reflecting on it. What's fascinating is that even though it's the same verse every day, my emotions and experiences shape how I perceive it.
With limited time in class, I've chosen to share it on my blog instead. If you're interested in sharing your thoughts, I'd love to hear from you here!
Quoting Yoga Sutra Book One verse 1.33 and The Undisturbed Mind
The Yoga Sutras of Patanjali versed translation from,
The Heart of Yoga: Developing a Personal Practice by T. K. V. Desikachar
In this world, we share our lives with others every single day, and it can be quite unsettling. As someone highly sensitive, I have found that my compassion has played a significant role in my journey as a yoga teacher. It has enabled me to better understand and connect with people's emotions. On the flip side, my sensitive nature also means that the waves of disturbance in my mind can easily sway.
Escaping from problems is not a solution, so it's essential to acquire the skill of calming the mind. Just like the Yoga Sutra explains, we come across numerous individuals in our daily lives, each engaged in various activities and experiencing different emotions. Some may be happy or sad, praiseworthy or troublesome, elated or downcast. Instead of getting entangled in these external situations, it's important to cultivate the ability to focus on our path and not let others disturb our inner calm. This is where true tranquillity lies.
Undisturbed Mind Toolbox - Observe Your Emotions and Find Tranquillity with Journaling
It's quite challenging to avoid socializing these days, especially when we're always glued to our phones in "Insta-" mode. It's interesting how our lives are centred around instant gratification, be it through Instagram or Instant Messaging. Even when people are not physically present, they still occupy our minds through our phones, keeping us “socially” connected (mentally). Although it's hard to imagine living without our phones, we can make a conscious effort to find a balance and live more mindfully.
Toolbox 1 | 10 mins Challenge - Observe The Emotions You Are Experiencing
Have you ever noticed how quickly your emotions can change while scrolling through Instagram? One moment, you're on cloud nine as someone shares a stunning photo of you. But wait, in the very next second, a wave of envy washes over you as you see a friend living the life you've always dreamed of. And just when you thought you had it all figured out, fear strikes with those targeted ads about your health worries.
Here's a little experiment for you: set a timer for 10 minutes the next time you're on Instagram. It'll be interesting to observe the roller-coaster ride of emotions during that time.
Toolbox 2 | Journaling - Embrace Clarity And Invite Calmness Into Your Life
Journaling is my absolute favourite activity. It's my go-to because my mind is always buzzing with thoughts. Being a yoga teacher means I interact with people daily, and there are moments when my students are going through stress, anxiety, or pain. But we're all on this journey together, so I can't simply ignore them. Journaling helps me stay grounded and find the best way to assist them. Just like all of you, there are times when we can't choose our colleagues or the family we're born into. That's when our calm and peaceful mind becomes our strongest shield.
Journaling, is a magical process of freeing yourself from thoughts and energies that don't align with who you truly are.
Photo by Aarón González on Unsplash
So grab a pen and paper, start journaling and clear your mind. We all have those moments when spending time with certain individuals leaves us feeling completely drained. They may have sapped our energy, but there's a practical solution. Just start writing. Let your thoughts flow freely, without any constraints. You'll be amazed to discover that many of those thoughts don't belong to you.
There's something truly special about the power of energy that journaling possesses. It's like a magical process of freeing yourself from thoughts and energies that don't align with who you truly are, allowing your mind to regain its crystal-clear state.
In the future, I hope to share some journaling techniques with you, so stay connected.
It can be challenging to stay calm and composed all the time, but with increased self-awareness, we can learn to “undo the disturbances” caused by other’s emotions, thoughts and actions.
Yoga Stretches for Feet and Toes - A Flat Feet Friendly Routine
The significance of our feet lies in their ability to support our weight daily. In yoga, the fundamental starting point for practitioners is to learn the standing pose known as Mountain Pose (Tadasana). This pose offers a valuable opportunity to explore the four corners of the feet and understand the impact that proper foot engagement can have on the entire body.
Yoga Stretches that helped me with Feet Pain and Flat Feet
The significance of our feet lies in their ability to support our weight daily. In yoga, the fundamental starting point for practitioners is to learn the standing pose known as Mountain Pose (Tadasana). This pose offers a valuable opportunity to explore the four corners of the feet and understand the impact that proper foot engagement can have on the entire body.
There are 26 bones, 33 joints, and over a hundred muscles, tendons and ligaments in each foot.
It is not unusual for individuals to encounter foot pain, particularly those with flat feet who may have additional concerns. Growing up, I faced the issue of having flat feet on both sides. Engaging in activities such as long walks or running has always posed a challenge for me. Even at the start of my yoga practice, I found it nearly impossible to perform standing balance poses.
Regularly practising yoga has significantly improved the condition of my feet and alleviated my other joint pains as well. Although it was initially challenging, consistent practice of yoga has effectively relieved the discomfort caused by my flat feet in both my daily life and yoga sessions.
Standing Balance
When I first began practising yoga, I struggled with standing balance poses. Tree Pose was quite a challenge.
I have compiled a series of poses that have been beneficial to me, and I hope you also find it helpful. Certain poses may pose a challenge if you are not a regular practitioner. Start with the foundational ones, like foot rotation and flexion. If there are postures that are currently difficult for you, it is best to skip them until your body is prepared. Remember, there is no need to rush; take your time and allow the magic to unfold.
I highly advise everyone to engage in yoga practice with a knowledgeable yoga teacher who is well-versed in your specific circumstances. If you have any inquiries, do not hesitate to reach out to your teacher or feel free to contact me. I am always delighted to listen and open to exploring ways in which I can be of assistance.
Yoga Sequence for Feet Pain and Flat Feet Video
This sequence incorporates a mix of foundational poses and intermediate yoga poses that involve deep stretching. If you are a beginner, it is recommended to prioritize the foundational poses labelled as One to Four. As you progress, you can gradually work towards poses that require a higher level of flexibility. Stay patient and may you experience the best outcomes along your yoga journey.
Kindly refer to the video provided for step-by-step guidance. However, I strongly suggest that you familiarize yourself with the instructions below to gain a better understanding of the exercise before proceeding with the video.
Yoga Sequence for Feet Pain and Flat Feet - List of Postures
I recommend incorporating these tools into your practice to enhance your overall experience.
Use two blocks or two thick books to provide support during stretching exercises.
Consider using a blanket or cushion to provide support for your seat.
Feet Exercise 1 - Feet Warm-Up
To warm up your feet, start with some gentle foot rotations. This practice is exceptionally comfortable, especially after a tiring day of walking or sitting. By practising this pose, you can effectively stretch your muscles and promote blood circulation in your feet, calves, and hamstrings.
Feet Exercise 2 - Flexion
By incorporating foot flexion and pointing exercises into your routine, you can increase the mobility of your feet, stretch the muscles, and enhance blood circulation in the feet, calves, and hamstrings.
Feet Exercise 3 - Kness and Knuckles
Even the tiniest section of the feet requires attention as it aids in alleviating tension from the muscles spanning from the calves, and hamstrings, all the way up to the hips.
Feet Exercise 4 - Tree Pose (Vrksasana)
Learn to balance with one leg in Tree Pose. Foot stays grounded.
Feet Exercise 5 - Half-Hero Pose Twist
Flexibility is a prerequisite for performing the half-hero pose. If you struggle to sit comfortably in this position or feel excessive strain on your joints, it might be best to avoid attempting this pose.
FeetExercise 6 - Foot Massage
It is recommended to gently massage your foot in a downward and upward motion, ensuring proper care and attention. This beneficial practice can be performed whenever you experience discomfort or require relief from tension in your feet.
FeetExercise 7 - Hero Pose (Vajrasana)
Seated meditation practitioners often find the hero pose to be highly advantageous. By elevating your seat using a cushion or blocks, you can effectively reduce tension in your joints. However, if you find that the pain persists, it is advisable to refrain from practising this pose.
Feet Exercise 8 - Wind down
To conclude your practice, it is advisable to choose a pose that you find relaxing, such as the Seated Forward Bend (Paschimottanasana).
It is important to avoid rushing through the end of your yoga session and instead focus on cultivating a sense of calm until the very end.
More Yoga Asana Articles
Stretch and Touch your Toes with Seated Forward Bend (Paschimottanasana)
Seated Forward Bend or Seated Forward Fold - known as Paschimottanasana in Sanskrit, meaning "back stretching pose", is one of the major hatha yoga postures almost everyone knows. In this asana, the back of the whole body is given an intense stretch, hence the name.
What you need to know- Seated Forward Bend (Paschimottanasana)
Seated Forward Bend or Seated Forward Fold - known as Paschimottanasana in Sanskrit, meaning "back stretching pose", is one of the major hatha yoga postures almost everyone knows. In this asana, the back of the whole body is given an intense stretch, hence the name.
There are also other names for Seated Forward Bend, including Double Leg Forward Stretch, West (Back) Stretch, Ugrasana, Brahmacharyasana etc.
The Hatha Yoga Pradipika describes, "Stretching the legs (in front) on the ground, like a stick; bending forward, holding the toes with both hands and placing the forehead on the knees, is called paschimottanasana."
How to practice Seated Forward Bend (Paschimottanasana)?
Follow the step by step guide below and the YouTube video to achieve your Paschimottanasana safely and gradually.
Step by Step Paschimottanasana
Step 1 To begin the practice, start with Staff Pose. Keep the leg straight and spine erect. To ease the pressure on the lower back and help sit erect easier, you may put a blanket or pillow under the sitting bone.
Step 2 Stretch both arms over the head, elongate the spine, imagine you are reaching your hands as high as possible.
Step 3 Bend forward from the hips, reach forward toward the direction of your feet without hunching your back.
Try modification with the yoga strap to help you align with the pose.
Final Pose Graphic Demonstration Always keep it with you when you practice.
Seated Forward Bend (Paschimottanasana) Guided Sequence
9 Benefits and effects of Seated Forward Bend (Paschimottanasana)
Paschimottamasama is an asana with a calming effect. Numerous benefits when practising the forward bend correctly with mindful consciousness,
Paschimottanasana gives a complete stretch to the whole posterior of the body - to the hips, spine, and muscles of the back and legs.
Image and copyright from Yoga Anatomy by Leslie Kaminoff
Gives a complete stretch to the whole posterior of the body - to the hips, spine, and muscles of the back and legs.
Strengthen and stretches the hamstring muscle.
Increase flexibility in the hip joints.
Tones and massages the entire abdominal organs.
Stimulate and tones the digestive organs.
Increase elasticity in the lumbar spine.
Relieves compression of the spine.
Enhance concentration.
Invigorate the mind and nervous system.
Common Problems of Practicing Seated Forward Bend (Paschimottanasana)
The back is rounded, and the head is down toward the knees.
The feet are apart and the toes are rotated outward.
Feet are not flexed.
Forceful attempting into the pose instead of gently developing the yoga pose.
Counter Pose of Seated Forward Bend (Paschimottanasana)
The Seated Forward Bend is best to counter with Reclining Bound Angle Pose, Locust Pose. Some backward bends are also beneficial for intermediate to advance practitioners, such as Chakrasana (Wheel Pose), Bhujangasana (Cobra Pose) or Matsyasana (Fish Pose).
Disclaimer: Content on this website is for informational purposes only and does not contain medical advice. Please contact your physician or qualified healthcare provider with any questions regarding your medical conditions.
Attending your first yoga class - what you should prepare and know
Attending yoga class for the first time could be intimidating to many people. The excitement somehow mixes with fears and strange overthinking scenarios in the mine. Fortunately, we are writing this article here to soothe your nerve.
You probably struggle with the followings,
What clothes should I wear?
Do I need to bring anything to attend the yoga class?
Any Yoga Class etiquette I need to be aware of as a first-timer.
My body is so stiff and tight. Should I still attend the class?
What can I do if I need a break during the class? Is there any resting pose I can do?
Get excited, get prepared, and get enough sleep before attending your first class.
Attending yoga class for the first time could be intimidating to many people. The excitement somehow mixes with fears and strange overthinking scenarios in the mind. Fortunately, we are writing this article here to soothe your nerve.
You probably struggle with the followings,
What clothes should I wear?
Do I need to bring anything to attend the yoga class?
Any Yoga Class etiquette I need to be aware of as a first-timer.
My body is so stiff and tight. Should I still attend the class?
What can I do if I need a break during the class? Is there any resting pose I can do?
OK. Are you ready to find the answers? Keep reading, and get your first class prepared.
1. What Should I wear to the yoga class?
Although people perceive yogis nowadays tend to wear trendy leggings, this is not the case in reality. It is not compulsory to wear tight leggings, especially when you have just started practising yoga. It is more practical to feel comfortable throughout the 60-90 minutes of yoga class.
2. Do I need to bring anything to attend the yoga class?
Prepare for Sweats
Grab your towel and water bottle!
Usually, when you are attending a studio class, standard yoga tools are provided - yoga mats, yoga blocks, straps, bolster etc. Just in case, you may give a quick call to the studio and see if you need to bring your gears.
Tips: Consider bringing a face towel in case you sweat during class; a bottle of water could be helpful when you need a sip.
3. Any Yoga Class etiquette to be aware of for first-timer?
Respect is universal etiquette
Respect the atmosphere, and stay quiet if the environment presents its tranquillity.
First, we need to know that there is no absolute yoga class etiquette. Yoga is a "world culture" nowadays, and all yoga studios have their unique community and culture.
Just bear in mind "Respect" is universal etiquette. Respect the atmosphere, and stay quiet if the environment presents its tranquillity. Respect everyone in the class, the teacher, the classmates and even the supporting staff in the studio. Respect the practice, learn and understand before giving up. Respect your own body, and never push yourself too hard.
Tips: Sometimes the mobile phone is not allowed to be brought into the class, check with the staff beforehand. If allowed, do remember to turn off or mute your phone, not interrupt during the class, and stay focused on your own practice.
4: My body is so stiff and tight. Should I still attend the class?
Yoga welcomes everyone to onboard.
Flexible, stretchy and robust yogis exist, but this is not the "definition" of yoga. Yoga goes deep from body to mind and mind to the soul. Just like your own life, the practice of yoga is a journey in that only you have the right to decide whether you should go for it or not.
It's scary to imagine yourself doing a yoga split for the first time. Still, it is always approachable when you pick up a beginner class to start. Understand the basic breathing techniques, learn beginner yoga poses, and even learn the art of relaxation. Get excited about what you will experience from a yoga class, don't threaten yourself away from horrible imaginations in your mind.
Tips: Yoga welcomes everyone to onboard. There is always a class that serve different needs - hatha yoga, yoga therapy, restorative yoga, beginner yoga, yoga stretching etc. Give a call to the studio or your yoga teacher, share your thoughts and ask for class advice. Don't feel shy to ask. People in the yoga world are always eager to help!
5. What can I do if I need a break during the class? Is there any resting pose I can do?
You are always welcome to take a break at any point in the class..
The sequence could be with a bit of everything in a group class setting, and not everyone feels good to follow All Yoga Pose. There will be times when you feel exhausted to follow through, feel pain or experience potential injuries that might not be ideal for your body.
Tips: Yoga teaches us to be mindful and always listen to our bodies. You are always welcome to take a break at any point in the class. If you need a small break, go ahead do Child Pose (a.k.a. Balasana). You can stay in Child Pose for a minute or two. However, if you are experiencing physical fatigue and need support, please raise it to your teacher.
We hope these five pieces of advice help you with your first-time yoga class. Get excited, get prepared, and get enough sleep before attending your first class. Comment below. We are thrilled to hear about your first-time yoga class experience! Namaste!
Yoga Quotes Inspirations by B.K.S. Iyengar on Life, Practice, Teaching & Mind-Body
If you practice yoga, you know Guruji B.K.S. Iyengar is the foremost yoga guru in the world. His teaching transforms the lives and health of many worldwide, together with many must-read yoga books. The words of Iyengar are inspirational to all of us and often give us a new view when we need guidance in our lives, yoga practice, and even teaching (if you're a yoga teacher).
image from internet
"I always tell people, live happily and die majestically. "
- B.K.S Iyengar
If you practice yoga, you know Guruji B.K.S. Iyengar is the foremost yoga guru in the world. His teaching transforms the lives and health of many worldwide, together with many must-read yoga books. The words of Iyengar are inspirational to all of us and often give us a new view when we need guidance in our lives, yoga practice, and even teaching (if you're a yoga teacher).
We shortlisted some of our favorite quotes from the internet and books. Enjoy and stay inspired.
Quotes on Life & Transformation
"Yoga does not just change the way we see things, it transforms the person who sees."
" Yoga teaches us to cure what need not be endured and endure what cannot be cured."
"The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life."
"Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom and no one in this world would ever move forward to become the person they're meant to be."
"Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life."
"Yoga is firstly for individual growth, but through individual growth, society and community develop."
"Live before you die, so that death is also a lively celebration."
"Be inspired but not proud."
"There is no progress toward ultimate freedom without transformation, and this is the key issue in all lives."
"Life itself seeks fulfillment as plants seek sunlight."
"Yoga is a way of life; it is an art, a science, a philosophy."
"As long as you do not live totally in the body, you do not live totally in the Self."
"Do not live in the future, only the present is real."
"There is no progress toward ultimate freedom without transformation, and this is the key issue in all lives."
"The hardness of a diamond is part of its usefulness, but its true value is in the light that shines through it."
"I always tell people, live happily and die majestically. "
"Do not aim low, you will miss the mark. Aim high and you will be on a threshold of bliss."
"Life means to be living. Problems will always be there. When they arise, navigate through them with yoga—don't take a break."
"Change leads to disappointment if it is not sustained. Transformation is sustained change, and it is achieved through practice."
"When you see a mistake in somebody else, try to find if you are making the same mistake."
"Yoga releases the creative potential in life."
Quotes on Spirituality
"Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame."
" The body is your temple. Keep it pure and clean for the soul to reside in."
" Your body exists in the past and your mind exists in the future. In yoga, they come together in the present."
"My body is my temple and asanas are my prayers."
"I am standing on my own altar. The poses are my prayers."
"Yoga is the golden key that unlocks the door to peace, tranquility and joy."
"We can rise above our limitations, only once we recognize them."
"Keep your attention internal, not external, not worrying about what others see, but what the Self sees."
"Yoga allows you to find a new kind of freedom that you may not have known even existed."
"It is through your body that you realize you are a spark of divinity."
"There is no difference in souls, only the ideas about ourselves that we wear."
Quotes on Yoga Practice
"Hatha Yoga teaches us to use the body as the bow, asana as the arrow, and the soul the target."
"When I practice, I am a philosopher. When I teach, I am a scientist. When I demonstrate, I am an artist."
"The brain is the hardest part of the body to adjust in asanas."
"Regulate the breathing, and thereby control the mind."
"As leaves move in the wind, your mind moves with your breath."
"Know your capacities and continually improve upon them."
"It is never too late in life to practice yoga."
"Nothing is achieved by a mind that doubts."
"Your body is the child of the soul. You must nourish and train that child."
"Focus on keeping your spine straight. It is the job of the spine to keep the brain alert."
"It is while practicing yoga asanas that you learn the art of adjustment."
"Words cannot convey the value of yoga—it has to be experienced."
"We need sound bodies so we can develop sound minds."
Quotes on Mind-Body-Soul
"Your whole being should be symmetrical. Yoga is symmetry. That is why yoga is a basic art."
"Any action done with beauty and purity, and in complete harmony of body, mind and soul, is Art."
"In whatever you are doing, be one: body, soul, mind. Do it beautifully and with purity."
"The physical body is not only a temple for our soul, but the means by which we embark on the inward journey toward the core."
"It is through the alignment of the body that I discovered the alignment of my mind, self, and intelligence."
"Yoga is like music: the rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life."
"It is through your body that you realize you are a spark of divinity."
"You do not need to seek freedom in a different land, for it exists with your own body, heart, mind, and soul."
"Health is a state of complete harmony of the body, mind and spirit."
"You do not need to seek freedom in some distant land, for everything already exists within your own body, heart, mind and soul."
Quotes on On Teaching
"Confidence, clarity and compassion are essential qualities of a teacher."
"The art of teaching is tolerance. Humbleness is the art of learning."
And the list continues with your contributions, comment below if you have other great Iyengar quote with you, we will add them to the list from time to time.
As Iyengar reminded, "Yoga is firstly for individual growth, but through individual growth, society and community develop.". Peace be with you.
Special thanks for to below reference sites,
Seattleyoganews.com / Happier.com / Yogamedicine.com / Parade.com / Bookretreats.com / Quotefancy.com / Talkativeman.com / Elephantjournal.com
More New Yoga Articles
40mins Hatha Yoga Sequence - Full Body Routine for beginner and intermediate level
"Ha" means 'sun' and "Tha" means 'moon.' This is symbolic of the twin energy forces which exist in everything. The main objective of Hathayoga is to create an absolute balance of the interacting activities and processes of the physical body, mind and energy. [1] With regular practice, one can discipline the mind through disciplining the body.
Meaning of Hatha Yoga In Brief
"Ha" means 'sun' and "Tha" means 'moon.' This is symbolic of the twin energy forces which exist in everything. The main objective of Hathayoga is to create an absolute balance of the interacting activities and processes of the physical body, mind and energy. [1] With regular practice, one can discipline the mind through disciplining the body.
Hatha Yoga Full Body Mix Level (Beginner to Intermediate)
In this short 30mins #HathaYoga sequence, we take the totality approach with breathing, meditation, and asanas practice to provide you with a full body-mind awakening in one go. Starting with mind-centring #meditation to reconnect the mind and body, next leading into full-body #Asanas from beginner level to intermediate level, and eventually finish with a relaxing #YogaNidra. Full yoga practice is all you need in a day!
Scroll Down for Yoga Pose List
Yoga Pose Sequence List - Name in English & Sanskrit
Hatha Yoga Sequence Full Body Routine Beginner and Intermediate | CLICK the image to download
Here's is the list of significant yoga poses (a.k.a. asana) from the sequence. Give yourself a challenge, can you map them with the pose? And if you do, how many of them do you also know the name in Sanskrit?
Keep the list with you, enjoy your yoga study and practice.
All-Fours Asana
Table Top Pose - Bharmanasana
Tiger Pose and variations - Vyaghrasana
Standing Asana
Chair Pose - Utkatasana
Humble Warrior - Baddha Virabhadrasana
Intense Side Stretch - Parsvottanasana
Downward Facing Dog - Adho Mukha Svanasana
Backbend Asana
Half Frog Stretch - Half Frog Pose
Bow Pose - Dhanurasana
Core Practice
Boat Pose - Navasana
Forward Bend Stretching
Forward Bends Sage - Marichyasana
Head On Knee Pose - Janu Sirsasana
Seated Forward Bend - Paschimottanasana
7 Chakras Explained - Introduction to Beginner
Chakras are located at different parts of the human body and are regarded as energy centers. Ancient Indian yoga believes that the human body has Seven Main Energy Centre (The Seven Chakra), all appearing in a circling wheel shape, receiving and transmitting spiritual energy throughout the body…
Meaning of the Word "Chakra"
“Chakra,” the word literally means “wheel” or “circle,” is Psychic Physiology Part of Yoga. However, in the yogic context, a better translation would be “vortex” or “Whirlpool.” (source: reference 1)
Chakras are located at different parts of the human body and are regarded as energy centers. Ancient Indian yoga believes that the human body has seven main energy centers (Seven Chakra), all appearing in a circling wheel shape, receiving and transmitting spiritual energy throughout the body. Therefore, Chakras can also be the life energy control center that governs the energy flow of the mind and body could impact the physical (i.e., organs, physical body), mental and spiritual well-being of a person.
7 Chakras Explained - Introduction to Beginner
Brief Concept of Chakra
Seven Main Chakras travel through the spine, starting from the top of the head to the bottom of the spine. They are also called “the deep inner organs hidden in the body.” In addition to the seven main chakras, we also have many large and small chakras all over the body. Similar to the Chinese Medical System and Acupuncture point of view, the chakras are like the large and small “acupoints” that have their corresponding organs and can affect one’s emotions.
Chakras are believed to receive, digest, distribute and transmit the energy of life. This article briefly introduces the Seven Main Chakras, including their color, body location, governing area, impact, and signs of imbalance.
1 . The Root Chakra (Muladhara)
Sanskrit：Muladhara मूलाधार चक्र
1 . The Root Chakra (Muladhara)
Represent: root, sense of security, basic needs, foundation, connection
Colour： Red
Element： Earth
Location: the bottom of the spine
Govern: feet, legs, large intestine, and perineum
Influence: willpower to survive and body consciousness
Signs of Chakra Imbalance: physical fatigue, low back pain, sciatica, constipation, immune dysfunction, irritability (easy to get angry), high/low personal self-esteem, depression, insomnia
2 . The Sacral Chakra (Svadhishthana)
Sanskrit：Svadhishthana स्वाधिष्ठान
2 . The Sacral Chakra (Svadhishthana)
Represent: reproduction, uterus, emotion, sexual energy, pleasure, creativity
Colour： Orange
Element： Water
Location: below the belly button of the human body
Govern: fertility, lower back, and hips, bladder, kidneys, ovaries, testicles
Influence: related mood, emotion, intuition, and energy
Signs of Chakra Imbalance: low back pain, sciatica, loss of libido, pelvic pain, urinary system or digestive system problems, menstrual problems, irritability, shyness, desire to control, lack of creativity, interpersonal intimacy problems
3 . The Solar Plexus Chakra (Manipura)
Sanskrit：Manipura मणिपूर
3 . The Solar Plexus Chakra (Manipura)
Represent: intestinal health, breathing, courage, power, and energy to glow
Colour： Yellow
Element： Fire
Location: located in the belly button
Govern: digestion, metabolism, pancreas and spleen, adrenal glands
Influence: self-awareness, rationality, and willpower
Signs of Chakra Imbalance: stomachache, arthritis, diabetes, adrenal imbalance, anxiety, depression, fear of rejection, indecision
4 . The Heart Chakra (Anahata)
Sanskrit：Anahata अनाहत
4 . The Heart Chakra (Anahata)
Represent： divine acceptance, love, relationship, enthusiasm, the joy of life
Colour： Green
Element： Air
Location: heart
Govern: upper back, thymus, emotions, openness to life
Influence: love, compassion, kindness, empathy
Signs of Chakra Imbalance: heart disease, asthma, lung disease, despair of emotions, lack of empathy, the obstacle to love, sadness, anger, depression
5 . The Throat Chakra (Vishuddha)
Sanskrit：Vishuddha विशुद्ध
5 . The Throat Chakra (Vishuddha)
Represent: communication, self-expression, harmony, resonance, grace, dream
Colour： Blue
Element： SpaceLocation: throat
Govern: hearing, sound intensity, thyroid, parathyroid
Influence: related to a person’s communication, self-expression skills, and creativity.
Signs of Chakra Imbalance: thyroid dysfunction, sore throat, stiff neck, mouth ulcers, teeth/gums problems, hearing problems, indecision, lack of creativity, mood swings
6 . The Third Eye Chakra (Ajna)
Sanskrit：Ajna आज्ञा
6 . The Third Eye Chakra (Ajna)
Represent: The third eye, intuition, concentration, conscience, dedication, neutrality
Colour： Indigo
Element： LightLocation: between eyebrow
Govern: creativity, imagination, understanding, pineal gland
Influence: related to our reception of external impressions, values , and beliefs
Signs of Chakra Imbalance: headaches, sleep disorders, nightmares, learning disabilities, inattention, confusion, depression
7 .The Crown Chakra (Sahasrara)
Sanskrit：Sahasrara सहस्रार
7 .The Crown Chakra (Sahasrara)
Represent: spirituality, wisdom, bliss
Colour： Purple
Location: Crown (Top of the head)
Govern: all functions of the body and mind and other chakras, as well as the pituitary gland
Influence: related to a person’s inspirations, wisdom, visionary and leadership
Signs of Chakra Imbalance: tired, sensitive to light and sound, aimless, cold and emotionless, lack of spiritual connection, materialism
Reference List
Butterfly Pose: Steps, Techniques and Benefits
The Yoga Butterfly Pose or the Bound Angle Pose, known as बद्धकोणासन (Baddha Koṇāsana) in Sanskrit, is a familiar hip opening pose in yoga practice.
In Sanskrit, Baddha means grasping and limiting; Kona means angle (degree); and Asana means posture or action. The butterfly pose also has an interesting name: the Cobbler Pose. In India, shoemakers sit on the roadside in the butterfly pose to mend their shoes, hence the name.
Butterfly Pose is an easy-to-learn movement, perfect for beginners. Though the movement is simple, it has tremendous physical benefits both for men and women. This article will introduce its techniques and benefits.
Introduction of Butterfly Pose (Koṇāsana):
The Yoga Butterfly Pose or the Bound Angle Pose, known as बद्धकोणासन (Baddha Koṇāsana) in Sanskrit, is a familiar hip opening pose in yoga practice.
In Sanskrit, Baddha means grasping and limiting; Kona means angle (degree); and Asana means posture or action. The butterfly pose also has an interesting name: the Cobbler Pose. In India, shoemakers sit on the roadside in the butterfly pose to mend their shoes, hence the name.
Butterfly Pose is an easy-to-learn movement, perfect for beginners. Though the movement is simple, it has tremendous physical benefits both for men and women. This article will introduce its techniques and benefits.
Butterfly Pose or the Bound Angle Pose, known as बद्धकोणासन (Baddha Koṇāsana) in Sanskrit
Butterfly Pose Steps, Methods and Techniques
In steps 1 to 4, you learn to set up the pose and prepare the body for a deeper stretch.
Step (1)
Start by sitting up. Open your legs and bend your knees. Place the soles of your feet against each other.
Step (2)
Grasp your feet with both hands, keeping your back straight and your heels closer to your perineum without straining your knees and hips.
Step (3) - Butterfly Pose Warm Up
Gently move your knees up and down for about 1-3 minutes as a warm-up to help relieve tightness in your waist and hips.
Step (4) - Take A Short Break
After warming up, you can straighten your feet and relax.
In steps 5 to 10, you learn to get deeper into the pose and exit the pose.
Step (5)
Bend your knees again, place the soles of your feet against each other, getting ready for the butterfly pose stretch.
Step (6) - Getting Deeper Into The Pose
Inhale, straighten your back.
Exhale, bend your body forward.
Inhale, lengthen the back again while folding forward.
Exhale and sink a little bit deeper without rounding your back. Place your elbows on your thighs.
Step (7) - Stay In The Pose.
Keep adjusting the pose with deep inhalation and exhalation. Stay for about 5-10 breaths without straining any part of the body.
Step (8) - Exiting the pose.
When completing the movement, inhale, rise, and slowly sit up straight. Then, exhale completely.
Step (9)
Release your legs and shake them to regenerate their circulation.
Step (10) - Counter Pose
For counter pose, you can consider any gentle yoga pose, such as standing movements, forward bending, or twisting.
The Simplified Version Of Butterfly Pose
If you cannot bend forward completely, you can straighten your hands, place your forehead on the yoga blocks, relax and stay in the final pose.
The Anatomy behind Butterfly Pose
Benefits Of Practising Butterfly Pose
The Butterfly Pose has many benefits and can benefit both male and female practitioners. According to the Light of Yoga by B.K.S Iyengar, here are some benefits.
General Benefits of Butterfly Pose:
Suitable for people suffering from urinary disorders to relieve discomfort;
It may stimulate the pelvis, abdomen and back during stretching and enhance blood circulation;
Butterfly pose may relieve sciatic pain and prevent hernia.
Benefits Of Practising Butterfly Pose For Women:
Regulate menstrual cycle. The effect will be even greater when combined with the shoulder stand (Salamba Sarvangasana).
Pregnant women practising butterfly poses daily may help reduce labour pain and prevent varicose veins.
Benefits Of Practising Butterfly Pose For Men:
Regular practice may help keep the kidneys, prostate and bladder healthy;
Relieve testicular pain and heaviness;
An interesting saying suggests that Indian shoemakers rarely suffer from urinary tract problems, presumably because they work in the butterfly posture all day.
An interesting saying suggests that Indian shoemakers rarely suffer from urinary tract problems, presumably because they work in the butterfly posture all day.
Conclusion
In conclusion, the Butterfly Pose, also known as Baddha Koṇāsana, offers a range of physical benefits for both men and women. Its gentle hip-opening stretches make it suitable for beginners, and its potential to stimulate blood circulation and relieve discomfort makes it a valuable addition to any yoga practice. Whether you are seeking relief from sciatic pain, aiming to regulate your menstrual cycle, or looking to enhance the health of your kidneys and prostate, the Butterfly Pose offers a range of benefits worth exploring. Incorporating this pose into your routine can promote physical well-being and harmony.