6 Branches Of Yoga That You Must Know[Infographic]

Read to know what kind of yoga suits you the best

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Are you assuming yoga is nothing but poses (asanas) and pranayams?

Hold on…it’s way beyond.

You will understand better if you know the roots and branches of yoga.Yoga is not just about toning your body. It’s also about refreshing your mind.

Yoga has been around more than 10,000 years ago. The word yoga was first mentioned in Rig Veda(The sacred text). The Bhagavad-Gita, most renowned of the Yogic scriptures
was composed around 500 B.C.E which teaches the sacrifice of the ego through self-knowledge, wisdom (jnana yoga) and action (karma yoga).

The systematic presentation of yoga is given by Patanjali’s Yoga-Sutras. Today the modern yoga is strongly influenced by Patanjali’s  yoga sutras who is considered as the father of yoga.

What Yoga Can Do To You?

  • It helps in decreasing your stress levels.
  • It improves your immune system.
  • It helps you to get good sleep.
  • It enhances your body flexibility.
  • It changes your mood.
  • It gives you instantaneous relaxation.
  • It gives you enlightnement. It makes you realize who you are.
  • It helps in connecting ourselves with the universe
  • And much more……….

Every pose you perform focuses on particular thing. One pose improves flexibility while the other gives strength to sustain any pain.

There are several types of yoga and you should know which branch of yoga helps you with what. what branch of yoga meets your needs.

Here are the 6 branches of yoga that you must know to analyze and know what type of yoga suits you better.

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With a more detailed and important information……

#1 Hatha Yoga

It mainly deals with yoga asanas or postures and breathing exercises. This particular yoga prepares you for deeper spiritual practices.

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Every beginner starts with Hatha Yoga. You will learn relaxation techniques, pranayams, basic yoga postures

  • Focus of attention: Basic yoga poses, pranayamas or breathing techniques, relaxation techniques
  • For whom it is: For beginners who wants to learn the basics of yoga poses, who wants to get relief from stress, who wants to improve their breathing
  • Significance: It helps for the union of your body and soul

#2 Raja Yoga

It is the path of self-discipline. It is also known as Ashtanga yoga which means 8 steps of yoga. Those are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.

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  1. Yama means self-control which includes non-violence, truthfulness, not stealing others things, maintaining brahmacharya, not having possessions.
  2. Niyama means self-discipline which includes purity, contentment, devotion to god, firm determination, patience, perseverance.
  3. Asana means physical exercises. This is the basic for spiritual path
  4. Pranayama means breathing exercises. It is synchronizing body with breathings thus gaining control over mind.
  5. Pratyahara means withdrawing of senses from external objects. In the first stages of meditation, this is practiced.The whole attention is drawn inwards.
  6. Dharana means concentration of mind. It is focusing our thoughts and feelings on one thing. Of course, most of us struggle here.
  7. Dhyana means meditation.  No one can learn how to sleep. It’s automatic, just like that mediation too. It can happen only when mind becomes quiet. Yoga helps for this.
  8. Samadhi means enlightenment or complete realization. The one who experienced pain only knows what it is, the one who experienced break up knows what it is. Similarly the one who experienced Samadhi, only they know how it is. It is like one with supreme.

All these gives inner peace to the person.

  • Focus of attention: All those 8 steps discussed which are laid down by patanjali’s yoga sutras.
  • For whom it is: It is for all those who wants to progress their spiritual growth, who wants to attain inner peace, who wants to attain enlightenment.
  • Significance: Transforming one self into a noble soul.

#3 Bhakti Yoga

It is the personal relationship with GOD. It is nothing but seeing godliness and divine in every thing. It is the path of devotion. It is love, devotion and tolerance.

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  • Focus of attention: Using one’s emotions to reach the ultimate supreme power.
  • For whom it is: Who wants to become one with supreme power, who wants to get detached with this materialistic world.
  • Significance: Experiencing the unity of mind, body and soul

How can you attain?

Through the 9 limbs of devotion.

  1. Shravana: Listening to ancient scriptures.
  2. Kirtana: singing devotional songs.
  3. Smarana: Chanting god’s name constantly.
  4. Padasevana: Doing service to the feet of god mentally through devotion.
  5. Archana: The offerings to god like homa(fire offering) or puja to deity.
  6. Vandana: Prostration before the image of god.
  7. Dasya: Not questioning the god’s will.
  8. Sakhya: Friendship between devotee and god. Like sharing everything with God.
  9. Aatmanivedana: Surrendering one-self completely to divine.

#4 Karma Yoga

Without expecting any result, putting 100% effort on any work that you do. It is the path of action. Doing any work selflessly right from the simple ordinary tasks to the more challenging ones.

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  • Focus of attention: Selfless service.
  • For whom it is: For everyone. When an action is performed selflessly, it gives contentment and satisfaction of achievement.
  • Significance: It stresses on good deeds, good thoughts and good words.

#5 Jnana Yoga

If you are using your intellignece to reach the ultimate supreme power, it is Jnana Yoga. It is the path of wisdom, the path of intelligence.

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It can be obtained through the study of yogic and sacred scriptures.

  • Focus of attention: Focusing on nourishing one’s own intellect.
  • For whom it is: Well suited for those intellectually inclined.
  • Significance: Achieve union of inner self with Brahman(the oneness of all life)

#6  Iyengar Yoga

The world renowned yoga guru B.K.S. Iyengar incorporated new techniques from the Ashtanga Yoga to help everyone more flexible with yoga styles. He used wooden blocks, ropes, curved tables and straps in his teaching method which all assist in strengthening the body.

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  • Focus of attention: The main focus is to bring the body into alignment.
  • For whom it is: Those who want to have speedy recovery from an injury and fractures, who wants to build up body strength, who want to have solution for chronic pains, who wants to correct alignment of yoga poses.
  • Significance: Gives recovery from injuries and enhances flexibility.

These are the main branches of yoga. All modern yoga is derived from these branches. Now, figure out which one suits your needs the best.

If any suggestions or anything,  you can contact me. I would love to hear from you. If you like this information, please spread your love through sharing.

Yoga For Spinal Cord Strength

This yoga pose for spinal cord strength has great benefits apart from strengthening spinal cord.

Hi 🙂 How is yoga going on? Hope you are enjoying yoga.

Today I am gonna discuss an asana which is very powerful in enhancing the spinal cord strength.

Practice this yoga pose after these:

  1. yoga for lower back— Never strain yourself while practicing nay yoga pose. Do only how much you can and how much time you can hold the pose. Never ever strain your body.
  2. Yoga for lower back, 2nd pose
  3. Third asana in sequence
  4. For spinal cord strength
  5. 2nd asana in sequence

One asana or yoga pose never give better results. You need to practice sequence of yoga asanas everyday to see better results.

Here is one more yoga pose called setu bandhasana which helps in spinal cord strength. This pose is also known as Bridge pose.

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Benefits of setu bandhasana:

  • It strengthens back and gives good stretch to neck, chest and hips too.
  • It improves blood circulation and digestion.
  • It gives relief from any menstrual disorders, menstrual pains and also from high blood pressure, asthma.
  • It reduces thyroid problems.
  • If you are feeling stress, anxiety and depression then you should definelty do this as this asana gives relief from all those as it calms your brain.
  • It also helps in weight loss. 

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Process:

  1. Get your yoga mat and lie down flat on your back where your arms at your sides and palms facing down
  2. Now, bend your knees and keep your feet flat.
  3. Place your hips distance apart and parallel to each other.
  4. Bring your feet close to buttocks as much as you can, don’t overdo.
  5. Keep your arms at your sides and palms facing down.
  6. Now, inhaling, slowly lift your back as much as you can like in the above image.
  7. Support or balance your weight with arms, shoulders and feet.
  8. Feel the lifted up back and see that your thighs are parallel to each other.
  9. Lift your hips as high as possible. Don’t overdo you can slowly improve through practice.
  10. Take 10 normal breathings in this position.
  11. Exhaling, slowly come down and lie in a relaxed manner.
  12. Repeat this asana for 5 or 10 times.

Note: If you had recent neck injury and back injury, avoid this pose. If you had lumbar spinal fracture and if it happened 2 years ago, then you can do this pose as I could do comfortably. I started doing this after 1 and half years of my spine fracture. If you are suffering from chronic lower back pain, yes you should definelty do this every day.

If you have any queries or suggestions or any other, you can contact me.

Yoga For Spinal Cord Strength, Weight Loss, To Relieve Stress

A very unique and powerful yoga asana that strengthens spinal cord and helps in weight loss

Hi 🙂 How is yoga going on? I have been discussing several asanas for spinal cord strength and for lower back pain. Today I am going to discuss very unique and powerful yoga asana that strengthens not only back but also abdomen muscles and which can stimulate reproductive organs.

This asana is called Dhanurasana or Bow-pose

Practice this once you are comfortable in doing previous yoga asanas I discussed

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What’s So Peculiar About This Asana?

  • Are you feeling so stressed!!! this asana  acts as a powerful stress reliever.
  • Looking to enhance spinal cord strength? this asana gives greater flexibility for spinal cord.
  • It is the perfect yoga asana for menstrual discomfort as it gives relief from all menstrual problems.
  • It is highly recommended for the people who have diabetes.
  • It also removes all stomach related disorders.
  • If you are looking for weight loss and fitness, then this asana works miraculously in reducing weight.
  • If you are struggling to reduce fat around your belly area, yes you should definelty do this daily along with other asana i mentioned.
  • It stimulates reproductive system.
  • It helps people who have kidney disorders in removing that problem.
  • It keeps your digestive system healthy.
  • It opens up neck, shoulder and chest muscles.
  • It also tones leg and arm muscles.
  • It improves blood circulation.
  • It gives relief from lower back pain.

Well, its benefits are numerous..

Let’s start practicing.

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Process:

  1. Get yoga mat and lie on your stomach, keep your feet and hip width apart and your arms by the side of your body.
  2. Now, fold your knees and hold your ankles like in the below image.

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3. Inhaling in,slowly lift your chest off the ground and pull your legs up and back. (Lift as much as you can just like in the image above but don’t overdo)

4. Take 10 deep breathings. After practicing it regularly for 10 days, increase breath count to 20. (In this position, your whole weight of the body comes on your abdomen).

5. After 10 breathings, exhaling bring your legs and chest to the ground. Relax whole body and lie in your comfortable posture and take deep breathings.

6. Don’t overdo, this is very important. Don’t do beyond your capability. Do as much as you can. It will improve day by day through practice.

Warning: If you have abdominal surgery recently, avoid this asana. If you had spinal cord injury or fracture, then do this asana only after practicing the remaining asanas(that I discussed)  for 2 months

If you have any doubts or suggestions or anything, you can contact me at any time.

Yoga To Stay In The Moment

Can you stay for a minute without thinking? This yoga asana has the power to make you to stay in the moment

Can you stay in the moment without thinking?.

It’s not that much easy as mind is a monkey and it wanders here and there. Most of the people dwell either with the past events or with future thoughts.

Today’s present will be tomorrow’s past and no one can get back even if billions are paid. So, staying in the present and enjoying the moment is important as it helps you more in realizing your dreams.

Time is money.

Today I am gonna discuss very powerful yoga asana that has the power to make you to stay in the moment.

Superman Pose Yoga

If you are struggling to tone your abdomen, then superman pose yoga  that I am discussing today can tone your abdomen if practiced daily. You can get rid off excessive fat in stomach area.

Benefits of superman  pose yoga:

  • It also improves blood circulation.
  • It strengthens spinal cord and this yoga asana is the best medicine for those who suffer from chronic lower back pain.
  • It also strengthens shoulders, legs, arms.

Now, Let’s see the yoga asana:

Superman Pose Yoga

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Process:

  1. Get yoga mat and lie on your stomach with your toes flat on the floor and chin resting on the ground.
  2. Keep your legs close together with your feet lightly touching each other.
  3. Stretch your arms out to the front as far as you can.

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4. Take a deep breath, Inhaling lift your chest, LEFT hand, RIGHT leg and thigh off the floor. Your head looking straight.

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5. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.

6. Now, again take a deep breath, Inhaling lift your chest, RIGHT hand, LEFT leg and thigh off the floor. Your head looking straight.

7. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.

8. Now, again take a deep breath, Inhaling lift your chest, BOTH hands, BOTH legs and thighs off the floor. Your head looking straight. (For ref, look First Image)

9. Take 10 normal breathings in this position. After that come down and place your head, legs and hands in relaxed position. Take deep breathings.

10. Relax and observe your internal changes

You will automatically keep awareness and will be conscious completely as you can’t think any thing while doing this asana expect concentrating. That’s the miracle in this yoga asana.

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Who Can Do?

Any one who wants to enhance the strength of spinal cord, who has chronic lower back pain or mild back pain, who had lumbar spinal cord injury or fracture, who has shoulder pains, knee pains, who wants to tone their abdomen, who wants to improve their consciousness or presence of mind can practice this superman pose yoga asana daily.

If you had spinal cord injury or fracture then practice till this asana for 3 months. After that only start with remaining.

Any comments(positive or negative) or suggestions or doubts, don’t hesitate to contact me

Stay healthy 🙂

Yoga For Spinal Cord Strength And Lower Back Pain

Salabhasana or grasshoper yoga pose can enhance spinal cord strength and gives relief from lower back pain

Well, who doesn’t want a healthy life?

If want, proper steps have to be taken. Diet and exercise are the two key essentials for a balanced healthy life. Exercise helps in keeping both mind and body healthy where as proper diet supplements it.

Yoga works as the best medicine in healing all health problems. If there is some problem in spinal cord, its not even possible to take breath. This is from my personal experience. After my spinal cord fracture, I faced severe trouble in taking breaths. Yoga has become my close friend that it takes care of my health.

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Lower back pain is a very severe issue and only sufferers know how it feels.Yoga is for every person. Even if you are healthy now, do exercise or yoga everyday so that no health issue can reach you in the future.

This is one of the effective yoga asanas that can improve spinal cord strength. It is called salabhasana which has names like grasshopper pose or locust pose.

Salabhasana or Grasshoper pose:

Benefits of this yoga pose:

  • It stimulates internal organs all over the body.
  • It is the perfect yoga asana as it strengthens spinal cord, thighs, shoulders, pelvic arms and hips.
  • If you are looking to reduce weight this asana has a miracle power over it.
  • It also relieves you from stress and depression.
  • If you have chronic lower back pain, you should definelty do this to get rid off pain.
  • It also removes indigestion, constipation problems.

Special Note:

If you had lumbar spinal cord injury or fracture, you too can do this pose only after practicing previous asanas I discussed for 3 months. I personally got benefited. All the yoga asanas I am discussing here helped me to stand and sit for more time. It helped in strengthening my spinal cord.

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Process:

  1. Get yoga mat and lie down on your belly and place your chin on the floor.
  2. Place your toes on the floor where knees touching to the ground.
  3. Place your hands under thighs, inhaling lift your LEFT leg upwards as high as possible without bending your knees. your right leg should rest on ground. your chin remain on ground(look image for reference)
  4. Take 10 normal breathings in this position.
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  6. After 10 normal breathings, exhaling slowly put your left leg down.
  7. Turn your face to right side (right cheek on the ground)and relax, take deep breathings.
  8. Now, again place your hands under thighs, inhaling lift your RIGHT leg upwards as high as possible without bending your knees. your left leg should rest on ground.
  9. Take 10 normal breathings in this position.
  10. After 10 normal breathings, exhaling slowly put your right leg down.
  11. Turn your face to left side (left cheek on the ground)and relax, take deep breathings.
  12. Now, again place your hands under thighs, inhaling lift BOTH LEGS upwards as high as possible without bending your knees.
  13. Take 10 normal breathings in this position.
  14. After 10 normal breathings, exhaling slowly put both your legs down.
  15. Lie in a relaxed manner and take deep breathings.

In the initial days,I should say for 1 week you may not raise leg as high as possible. But slowly it will improve.

Never Strain. Never over do. Practice how much you can.Gradually you will see changes and also improvements.

If you like the post, please don’t forget to share with your friends 🙂 If you have any doubts while doing asana, leave a comment or contact me here. I will surely respond to every message.

Yoga For Lower Back Pain Relief

This particular yoga pose gives relief from lower back pain and strengthens vertebral column

Yoga is undoubtedly a great medicine for almost all kinds of diseases. Bhujangasana and all it’s variations has a powerful impact in giving relief from chronic lower back pain.

It helps in strengthening of vertebral column. Before doing this yoga asana, the previous bhujangasana variations has to be done in order .

This is the third variation of bhujangasana. For first and second variation, you can refer previous posts.

Benefits of Bhujangasana:

Makarasana (both variations) and Bhujangasana are highly powerful yoga asanas in enhancing the strength of the spinal cord.

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Both asanas shows a tremendous effect in giving complete relief from chronic lower back pain, removes spinal cord disorders.

  • It tones the abdomen.
  • It improves the functionality of digestive system.
  • It improves flexibility of the upper and middle back.
  • It improves blood circulation.
  • It frees you from stress,anxiety and depression.
  • It removes all respiratory disorders.
  • It stimulates function of the kidneys, liver.
  • It helps in weight loss, removes fat in stomach area.
  • It enhances the lungs functionality.
  • It removes problems related to uterus and ovary.
  • It gives relief from sciatica and asthma.

 

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Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.
  3. Place your hands (palms downwards) besides your chest Head should rest on the ground.
  4. Inhaling, slowly lift up your head, chest and abdomen, thighs and arms as high as possible and look up. Keep your lower part of the legs (i.e; from knee cap to feet) on the floor. 
  5. Bend your spine back as much as you can. Face looking up.
  6. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

Note: It can be done by those who had lumbar spinal cord injuries also. I had lumbar spinal fracture and underwent 2 times surgery. I started practicing all these after 15 months of fracture incident. I see good improvement. So, want to help others too in recovery. If any doubts while doing, please contact me.

Never expect immediate results. It will take time to heal. All you need is patience and perseverance. For some it will heal in months and for some in years. But if you practice yoga regularly every single day, I can give 100% assurance that you will be healthy for life long. But doing it in proper way and regularly is very important.

If you are practicing all the asanas I discussed in sequence for sure you will see some changes in the body. I observed pain reduction on my back and ankle region after 1 month of practice itself. I would really love to hear from you. If any improvements you saw or any suggestions please leave a comment and share your love🙂

If you have any doubts while doing asana, please leave a comment or you can contact me here..

Yoga For Chronic Lower Back Pain

Are you suffering from lower back pain? This yoga pose heals chronic lower back pain also

Everyone faces lower back pain at some point in their life. However, the reasons for lower back pain varies from person to person. Apart from spinal cord injury and fracture, If you lift anything wrong way also, it impacts spinal cord. If lower back pain becomes chronic and if it’s neglected, then it leads to  arthritis.

Lower back pain is more

  • When a person crosses age 30
  • When a person becomes over-weight
  • When a woman is pregnant.
  • When a person doesn’t exercise.
  • When a person is stressed and depressed
  • When a person smokes extensively.

However, the lower back pain severity ranges from person to person. For some it is mild, for some it is unbearable, for some it is damn severe that they can’t move. Based on the severity of lower back pain, it impacts legs, hips and foot also. So, one small damage to spinal cord affects entire health.

So, it’s very important to give proper exercise to spinal cord to prevent from lower back pain.

Hope you all are enjoying yoga and practicing the previous yoga poses daily that I discussed earlier.  Practice this after 1st variation

Who Should Avoid This Pose? Pregannt woman, a person who had operations in stomach area recently should avoid doing this yoga pose.

Benefits of Bhujangasana:

Makarasana (both variations) and Bhujangasana are very powerful yoga asanas in enhancing the strength of the spinal cord.

  • Both asanas shows a tremendous effect in giving complete relief from chronic lower back pain.
  • It removes all spinal cord disorders.
  • It improves the functionality of digestive system.
  • It improves blood circulation.
  • It frees you from stress,anxiety and depression.
  • It removes all respiratory disorders.
  • It helps in weight loss.
  • It removes fat in belly area.
  • It enhances the lungs functionality.
  • It removes problems related to uterus and ovary.
  • It gives relief from sciatica and asthma.

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Process:

  1. Wear comfortable clothes, get the yoga mat and lie down on the floor on your stomach  with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together, with your feet and heels lightly touching each other.(Look the image above).
  3. Place your hands (palms downwards) besides your chest and head should rest on the ground.
  4. Taking a deep breath in, slowly lift your head, chest and abdomen but keep your navel on the floor.
  5. Bend your spine back as much as you can. face looking up.
  6. Take 10 normal breathings in this position. keep you consciousness on lower spine.
  7. Breathing out, Slowly come down and place your hands, abdomen, chest and head in comfortable position. Relax. you can also place your hands under your head like a pillow and rest your head on one side.
  8. Take deep breathings.
  9. Don’t overdo, don’t strain. Practice in a relaxed manner. If you feel any discomfort, relax and take deep breathings.

If you are practicing all the asanas I discussed in sequence for sure you will see some changes in the body. I observed pain reduction on my back and ankle region after 1 month of practice itself. I would really love to hear from you. If any improvements you saw or any suggestions please leave a comment and share your love 🙂

If you have any doubts while doing asana, please leave a comment or you can contact me here