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Understanding The 5 Yamas For Gaining Self-Awareness And Inner Peace

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The 5 Yamas are the first limb of the ‘Eight Limbs of Yoga’ originating from the ancient philosophical text, ‘The Yoga Sutras of Patanjali’. By practicing the 5 Yamas you gain self-awareness, transform negative energy into positive, and cultivate a deep sense of inner peace. In this article, I will introduce you to the 5 Yamas and give you some practical tips on how you can integrate them into your life!

8 Limbs of Yoga

There are 8 limbs of yoga, and Yama is the first limb.

The first limb: YAMA

Yama is a set of ethical norms that teaches us to communicate with others in the right way. To be brief, it means one thing: treat people the way you want them to treat you.

The second limb: NIYAMA

The step of forming the self-discipline and uplifting spirituality. This step involves regular visits to temples, meditative practices, a study of nature, thinking and walks.

The third limb: ASANA

Asana means ‘posture’ or ‘pose’. So by saying ‘asanas’ we mean body poses. Yoga practitioners know that our physical bodies are temples for our souls. Body care is one of the most important stages on the path to spiritual growth and enlightenment. Performing certain asanas, a person learns concentration and self-discipline.

The fourth limb: PRANAYAMA

Pranayama for Beginners Image

Pranayama is the ability to control your breath. It is a set and a system of special techniques that make it possible to establish a relationship between breath, mind, and emotions. Literally, pranayama translates as ‘extension of the prana’ or ‘breath control”. Pranayama practice allows you to rejuvenate the entire body and prolong your lifespan. We can practice pranayama as a separate type of yoga technique, or use it as a component of the complex of yoga practice.

The fifth limb: PRATYAHARA

‘Pratyahara’ means ‘gaining mastery over external influences’.

The purpose of this limb is to achieve a state of the distraction of the senses from the surrounding reality and the circulation of the gaze and consciousness inside of you. In other words, pratyahara is the ability to concentrate and not be distracted by various external stimuli. This step gives you the vision of the internal systems, understanding what can stop your personal and inner growth.

The sixth limb: DHARANA

Dharana means ‘concentration’ or ‘single focus’. By concentrating and abstracting, we get distracted from external ‘noise’.  This is how we can calm down our minds, which distracts us from knowing more than we are able to understand. It helps us to see the limitless of our possibilities. At this stage, there is a skill to slow down the thought process by focusing on sound, image, energy or body.

The seventh limb: DHYANA

Dhyana means ‘contemplation, reflection’ and ‘profound, abstract meditation’. This is the stage of the full development of the properties of meditation and concentration. Conscious inhibition of thought processes allows one to calm the mind, to feel serenity, not to give rise to new thoughts. To reach this stage, you need endurance and strength. For achieving this, you have to put in a lot of effort and time.

The eighth limb: SAMADHI

Osho Kundalini meditation 5 yamas image

Samadhi is a state of intense concentration that can be achieved through meditation. This is a state of bliss and understanding. On this stage, you extend the boundaries of your Self. You start feeling the connection between the divine origin and all living things, unity with nature and the world.

Samadhi is the highest stage of meditation, in which a person experiences oneness with the universe. In samadhi, the mind becomes still. You become totally aware of the present moment.

What Is Yama?

As you can see, Yama is the second limb of yoga.

Yamas represent a series of “right living” or ethical rules. It means “reining in” or “control”. These are restraints for Proper Conduct as given in the Holy Veda. The 5 Yamas are a form of moral imperatives, commandments, rules or goals.

The 5 Yamas are:

  1. Ahiṃsā (अहिंसा): nonviolence, non-harming other living beings.
  2. Satya (सत्य): truthfulness, non-falsehood.
  3. Asteya (अस्तेय): non-stealing.
  4. Aparigraha (अपरिग्रहः): non-avarice, non-possessiveness.
  5. Brahmacharya (ब्रह्मचर्य): chastity, marital fidelity or sexual restraint

Mastering these 5 Yamas is necessary in order to practice niyamas, asanas, pranayama and all other stages of the “eight-step path of yoga”.

Now let’s take a deeper look at each of the 5 Yamas!

The 5 Yamas

Yama #1: Ahiṃsā

Meditation Quotes 5 yamas Image

As I already said, Ahimsa focuses on nonviolence, non-harming other living beings.

Ahimsa is similar to the biblical principle “Thou shalt not kill.” In yoga, however, this principle is more extensive. Ahimsa is the renunciation of violence against anyone or anything, including oneself and the natural order of the world.

Why is it so important to renounce violence? If we look at this principle more globally, the main problems on this planet are caused by violence. This applies to the Planet, animals, people and many other living beings, i.e. to nature as a whole. After all, our planet is the same living organism as all the others, only in a slightly different form. That is why it is necessary to have the right attitude to the world.

From the point of view of the law of karma, causing harm or violence to other living beings, we earn negative karma. Accordingly, the more people, for example, kill animals, the more negative karma they accumulate. And each individual karma eventually forms the collective karma of society, as a result of which everyone will suffer in one way or another. If we help others to understand the consequences of their actions, then the overall situation on the Planet will improve.

How to practice Ahimsa?

Practice being more kind, accepting, and forgiving of yourself and others. Stop eating animals, fish, eggs, and other products of murder. Buy only cruelty-free products that were not tested on animals. Recycle your trash so it won’t harm our planet. Stop buying and wearing leather, fur, silk, and other materials that were created as a result of killing. Start being more mindful of what you are investing your money in. Don’t sponsor violence, cruelty, murder, and harm.

Yama #2: Satya

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Satya focuses on truthfulness and non-falsehood.

“Truthfulness” means seeing and reporting things as they are rather than the way we would like them to be.

The importance of this prescription is obvious. When we are truthful to ourselves we can see the internal problems that exist, and, therefore, to make efforts to solve them. When we see a problem, it is easier for us to understand and choose the tool that will help solve it. Only when we are truthful with ourselves can we be truthful with others.

Perhaps some of you would ask: “Can we lie for good or saying a half-truth?” To begin with, in many Vedic Scriptures, the Buddha and many other sages of the past sometimes told only half-truths to the disciples. It is important to understand why they could do this. The fact is that their level of development allowed them to see all the karmic consequences of their words for the disciple. Therefore they could do it without hurting anyone. There are not too many people who can do the same nowadays. Most people still struggle to control their egos. And ego can blind anyone! That’s why it’s better not to experiment with karma and stay committed to truthfulness.

There is also the energy aspect of lies. Guided by false thoughts, deeds, and sayings, a person forms a reality that contradicts the objective reality. So with the help of the lies he/she says, he/she creates around him/her such an energy that after a while will make him/her see the world around him/her is not what it really is. Because of this, a person will constantly be making mistakes and experience confusion in life. His life eventually will turn into an illusion.

Moreover, according to karmic law, we always attract what we radiate. If you allow yourself to lie, you also give other people permission to lie to you.

However, by telling the truth you should always remember to follow the first Yama – Ahimsa (non-violence, non-harming). Don’t harm anyone by telling the truth.

For example, if a person is a thief and you know it, you can not hide this fact or lie about it! Otherwise, your lie or silence about it will harm others who will be robbed. Everything is pretty clear with this example.

Now let me give you another example. Many decades ago there was a Brahman who devoted his existence to the study of the Scriptures. Once, during his meditation, a cow ran by. Sometime later, the butcher who wanted to kill the cow came. He asked the Brahman which way the cow had run. Because the Brahman has been speaking only the truth all his life, as the Scriptures say, he showed the direction.

When the butcher overtook and killed the animal, the Brahman went to the hellish planets to be judged by Yamaraj. The Brahman did not understand why he was there. Yamaraj charged him that he was responsible for the death of the cow.

Living without lies is hard enough, especially if the truth hurts others. Lying is a distortion of reality, which entails certain consequences. It is important to learn how to present information so that it does not harm anyone. However, only a few who have reached certain heights in spiritual development can do so.

How to practice Satya?

In order for us to start practicing Satya, we need to learn to recognize the cascade of negative emotions that prompt us to twist reality. Once we have understood and processed those emotions, our thoughts, speech, and actions can be realigned with the truth, even as we look more deeply into our needs and desires. Outwardly, refrain from telling lies and speak with kindness, compassion, and clarity.

Yama #3: Asteya

Emotional Healing From Narcissistic Abuse Clear Boundaries Image

Asteya focuses on non-stealing. In other words, it is the renunciation of the desire to possess what does not belong to us.

Speaking of energy, it should be said that everything that a person has, in one way or another, is impregnated with his/her energy. A good example is clothing that carries the energy of the person who wore it. If a person stole something from someone, he undeservedly appropriated part of the vital energy of its owner. According to the law of conservation of energy, that loss must be replenished. And then the one who stole will suffer to compensate for the energy balance.

It is important to understand that suffering can manifest itself, both in this life and the next. The law of karma is absolute.

Usually, people associate stealing with tangible objects. However, intangibles, such as information and emotional favors, are more likely to be the objects stolen in our world.

How to practice Asteya?

Since the urge to steal arises from a sense of unhappiness, incompleteness, and envy, the solution is to practice giving any chance you get. Get involved in charity, get a volunteering job. Give food; give money; give time. Since abundance is ultimately a state of mind, you will feel increasingly abundant; and through selfless giving and serving, your sense of inner abundance may bring you outer wealth.

Yama #4: Aparigraha

Material Possessions Image

Aparigraha focuses on non-avarice and non-possessiveness.

This yoga principle teaches not to be attached to things. It is similar to the previous Yama, however, when practicing aparigraha you should not get attached to anything. In other words, you should follow the principle: “all the things of the world are yours to use, but not to own”.

For every single thing you own you need to invest a certain amount of energy. Everything you have needs to be fed by energy. And you are the one who unconsciously gives your energy to every single thing you own.

We should be very careful about what we buy, how often and for what purpose. It is necessary to ensure that each purchase was as rational as possible. In addition, the principle of non-violence should always be kept in mind. Before you buy a thing, think about what it is made of.

We need to learn how to make good use of the possessions that come to us and enjoy them without becoming emotionally dependent on them. Then they neither control us nor lead to false identities and expectations.

How to practice Aparigraha?

In order for us to start practicing Aparigraha, we need to examine our own tendencies toward possessiveness. To learn more read my article “Quiz: Are You Attached To Material Possessions?”.

The practice of non-possessiveness helps us to examine our assumptions and guides us back to healthy relationships with others.

To learn more about Aparigraha, read my article “Aparigraha: An Essential Step In Your Spiritual Evolution!“.

Yama #5: Brahmacharya

Tantric meditation image

The literal translation of brahmacharya is “walking in God-consciousness.” Brahmacharya turns the mind inward, balancing and supervising the senses, and leads to freedom from dependencies and cravings. When the mind is freed from domination by the senses, sensual pleasures are replaced by inner joy.

Brahmacharya focuses on chastity, marital fidelity or sexual restraint.

This requirement has a very broad basis. Starting from excessive sexual pleasures, ending with attachment to taste sensations.

Now let us consider in more detail why the sages of the past tried to avoid sexual relations almost completely. This was done in order to accumulate and raise energy as much as possible, to serve as much as possible for the benefit of society, using the seed only for procreation. It is worth making an important reservation that orgasm and ejaculation are completely different things.

Of course, in modern society, all the media and the so-called mass culture, constantly propagandize and install in the people’s consciousness of the maximum possible satisfaction of sexual desires. Because of this, it is very difficult to change what has been laid in the mind for decades. But nothing is impossible.

The need to control sexual energy is connected with the fact that, satisfying sexual passions, a person loses a huge amount of vital energy in the process of obtaining such a short-term pleasure. And when there is no energy, it becomes impossible to think about self-improvement and engage in spiritual practices on a higher level.

Of course, you may say: “Though I have sex 3-4 times a week, I still have the energy for my spiritual development”. And then I would answer: “You have no idea what you are capable of! You’re using just a very small percent of your potential! If you had more energy you would be able to master so much more in this life! You would discover hidden talents, passion for science, psychic abilities, immediate manifesting abilities, healing gifts, etc.”

The same applies to attachments to taste sensations. It is believed that the more you are attached to taste, the more vital energy you spend on the enjoyment of food. In this way, you need to strive to ensure that the food is simple and healthy and doesn’t stimulate your taste in the way that you get addicted to it. This will save more energy for a more efficient life and development.

Usually, attachments to taste and sexual desires testify to the energy blockage of the Svadhisthana chakra. In this case, an effective method, in addition to the practice of the asanas, is a cleansing technique Shank Prakshalana. It allows you not only to physically cleanse the body of toxins but also it can cleanse your energy.

How to practice Brahmacharya?

Be honest with yourself about what dependencies and cravings you have. Start making wise choices about the books and magazines you read, the food you eat, the movies you see, and the company you keep. It will help you conserve energy and keep your mind focused and dynamic.

Learn to be moderate in all sensual activities so that you don’t dwell on them. Staying committed and faithful to one partner in a relationship. This is a good way to start practicing Brahmacharya.

The Bottom Line

It is through your personal practice that you can learn the basics of yoga, which will help to achieve spiritual enlightenment in the future. Attentively study and find your own ways to practice the 5 Yamas in your everyday life. Then you’ll be able to build your own path to spiritual enlightenment. Even if you are just a beginner in yoga and meditation, practicing the 5 Yamas above will help to make a great start on your spiritual path!


Katya Ki is the Founder of SOLANCHA Magazine, a Metaphysical Expert, a Reiki Master, and Human Rights Attorney. She has been studying Eastern metaphysics, cosmology, and esotericism for almost 20 years now. And she's still discovering new knowledge, which is hidden in ancient teachings. During her pilgrimage to the monastery of Saint Catherine in Egypt, she discovered the SOLANCHA System. This is how the SOLANCHA journey started!

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How To Change The Perception Of Your Body With Yoga

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Change Your Perception Of Your Body Image

The sad fact is that about 95 percent of women and 30 percent of men have issues about the way their bodies look. We, modern humans, have a very unstable perception of our bodies: from showing off our over sexual images on social media to absolute body-hate and not wanting to see ourselves in the mirror. We quickly go from one polarity to another, however, both of them have nothing to do with self-love. If your perception of your body is dependent on how much you weigh or if your muscles are toned enough, then you are most likely a prisoner of a delusional self-image made by society norms and standards.

The unhealthy tendency of modern people is that we all struggle with bad body image from time to time. Our relationship with our bodies and ourselves is always changing depending on the situation or circumstance. It takes constant awareness, mindfulness, and willingness to create a balanced and harmonious relationship with our bodies. But, unfortunately, most of us are too busy with self-hate and self-pity that we can’t hear what our bodies are trying to tell us.

Ancient traditions and mindfulness practices offer us practical ways to stabilize our relationship with our bodies. And one of them is yoga. In this article, we want to share with you how yoga practice can change your perception of your body and create a healthy and harmonious relationship with it!

4 Ways Yoga Can Positively Affect Your Body Image

Now let’s take a deeper look at what 4 solutions yoga offers you to change your perception of your body.

#1: Mindfulness through movement

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Yoga helps us create a good relationship with our bodies through movement.

In yoga, we do not try to prove anything to ourselves or to others. Rather, performing each asana is our personal way of cultivating harmony. Every time we face the challenge of new asanas, patiently endure discomfort, and respect all our bodily and emotional experiences, we express gratitude to our body.

When performing asanas, pay attention to how much your body can do – how it allows you to twist, stretch, balance, and bend. Notice all the different parts of the body that make this or that asana possible and thank them. In this way, you can cultivate awareness of the power of your body, and, as a result, change your perception of your body.

#2: Mindfulness through positive self-talk

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One of the best lessons yoga teaches us is to focus on our opportunities instead of limitations.

It’s always so easy to get influenced by our negative self-image, to see that there is always something wrong with us, judge our bodies, and compare them with others’. Such negativity makes us rigid and stifles our natural playfulness.

Yoga can help us let go of the habit of negative self-talk and self-judgment.

Next time you practice yoga, pay attention to how you talk to yourself and to your body. Listen to your inner talk. Are you criticizing yourself for not being flexible enough? Are you comparing your yoga skills to others? Learn to talk to yourself in a caring positive way. Only use positive and compassionate words in your self-talk. Develop the skill of practicing yoga joyfully and cheerfully, and not with judgment and perfectionism. Remember – yoga is not just the asanas but also your inner growth and the self-realization that is happening during your practice.

#3: Mindfulness through observation

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It is impossible to establish a good relationship with your body if you do not break out of the vicious circle of judgment and self-criticism. In order to let go of these negative habits yoga suggests us to take an observer’s position.

The observer’s position is neutral. You observe your practice, your life, your body without judging it – whether it’s good or bad. You observe but don’t shape the result of your observation into the form of opinion.

When you practice yoga, just notice everything that you feel – your breathing, the way different parts of your body touch the floor, the sensations in your muscles, the thoughts rushing through your head. Just notice everything without judging. As you get used to practicing this way, you will notice that you have become more aware of your body’s capabilities, as well as its unique qualities. And there is no need of judgement or opinion – whether it’s good or bad, it is rather a neutral state of noticing the results of your observation.

#4: Focus on the present moment

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Yoga is the best practice to cultivate presence.

When we think negatively about our bodies, we are not present in the moment. We are mentally transported to the past or future by comparing ourselves to how we used to look in the past or how we want to look in the future. As a result, we never appreciate and love the bodies we have this very moment. You are taking your focus away from the body that needs to be loved NOW, that needs to be appreciated NOW, and needs to be noticed and accepted NOW! However, it’s never good enough in the present moment.

We have high expectations of how our bodies have to look in order for us to love ourselves. This is how pressure and stress get created. And the most dangerous thing about this mindset is that our bodies can feel what we think of them. They feel our hate, our stress, our high expectations. And often, these negative emotions create such a big pressure in our bodies that they start to get sick.

Moreover, our feelings of shame and guilt lead to a loss of connection with the present moment, and it becomes even more difficult for us to feel confident about our bodies.

Through breathing exercises and yoga asanas, we learn to be “here and now” – and this is an important factor in order to reduce anxiety and negative thoughts.

Our breath connects us to the present moment. So take a little time to just sit and observe it. Observe how your breathing affects your ability to balance and twist. Observe how conscious breathing changes how you talk to yourself and how you perceive your body. With every exhale let go of negative self-image. With every inhale, fill your body in with self-love and positivity.

The Bottom Line

Mindful movement, self-talk, observation, and focusing on the present moment are four keys that you can use to change your perception of your body towards a positive self-image, self-love, self-acceptance, and awareness. If you start using mindfulness during your yoga practice, very soon you will notice that you are becoming more mindful in your everyday life. You will become more mindful in your self-talk which will help you to create a positive self-image and more confidence in life.


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5 Simple Mudras For Anxiety And Fear

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Negative emotions are hard to avoid especially during uncertain times and crisis situations. If we don’t know how to deal with them they become pretty destructive and may bring unpleasant circumstances such as exhaustion and even physical illness. Anxiety and fear are the most common emotions that we feel during difficult times. But what if I told you that relief from these emotions is right at your fingertips? Yes, you read it right! In this article, I will share with you 5 simple yet effective mudras for anxiety and fear that will help you to find inner harmony, to get rid of the obsessive feelings, and even heal emotional pain.

Read on!

Fear And Anxiety As Energy Disorders

Almost everyone on this planet is sometimes accompanied by an uncomfortable feeling of anxiety and/or an incomprehensible fear of something. If these are momentary emotions, they pass quickly and do not cause much harm. But if such emotions are kept in the head steadily, regularly spoil your mood, and exhaust you, then they become a problem. There can be different reasons for that. However, most often the problem is related to your chakras – most likely, either Manipura or Sahasrara. Let’s dive a little deeper into this!

Manipura (Solar Plexus) Chakra

It is responsible for will power, personal power, motivation, and inner potential.

Manipura is mainly Associated with the digestive system: the stomach, gastrointestinal tract, small intestine, but also with the upper part of the kidneys, adrenal glands, liver, spleen, and spine at the level of the Manipura chakra itself.

Solar Plexus chakra is connected to ring finger and middle finger.

Sahasrara (Crown) Chakra

It is responsible for our connection with the Universe, God, the Higher consciousness. Therefore, when we feel fear it is an indication of the disconnection with the Divine. You see, when we are connected with God, we feel so aligned with our Divine nature that we cannot feel any negative emotions, especially anxiety and fear. What do you have to worry about if the Universe has your back? What do you have to be afraid of if God is surrounding you with His presence?

That is why when we feel anxiety and fear we should focus on reconnecting with the Divine.

The Crown chakra is directly connected with the head, and when there is an imbalance in the Sahasrara chakra, you may experience psychosis and headaches. When the disconnection is very big, people may even have epilepsy and experience the excessive use of psychoactive substances.

Sahasrara is connected to the thumb. Also, it has a connection to the center of the palm.

What Is Mudra?

“Mudra” can be translated as “seal”, “mark”, or “gesture”.

Mudras are symbolic gestures often practiced with the hands and fingers.

Connecting the fingers in certain combinations, you can activate the meridians and direct energy throughout the body, restore the flow of energy, and eliminate “breakdowns” in diseased organs.

How to Choose the Right Mudra for Anxiety And Fear?

To understand what mudra will help you, you should be clear about what emotion you’re dealing with and what caused it. Then read the description of the mudras below and determine the most suitable ones for yourself. Note that each mudra has a specific orientation, so study it in detail before performing the gesture as a therapeutic method. Usually, people use 3-5 mudras, each of which should take 7-10 minutes to complete.

5 Mudras For Anxiety And Fear

#1 Abhaya Mudra

Abhaya mudra image

This mudra is also called “a gesture of fearlessness”. It helps to acquire fearlessness, self-confidence, and find inner strength. This mudra strengthens the psyche and helps to take a stable position in life. It represents protection, peace, and the dispelling of fear

The Abhaya mudra encourages the acquisition of inner strength. The gesture symbolizes patronage and benevolence and does not promise the appearance of aggression in a person. On the contrary, it becomes stronger in order to help the weaker ones.

How to perform Abhaya mudra:

  1. Bend your right arm at the elbow and position it so that the palm is parallel to the chest.
  2. Turn the palm outward from yourself, straighten the fingers so that they look up.
  3. Stick out your thumb so that it goes a little apart from the others.

You can perform mudra with one hand or both. You need to keep your hand in the air, do not lower your palm and do not raise it too high.

#2 Shield of Shambhala

Shield of Shambhala Mudra Image

This mudra effectively protects from negative energies and helps to recover your strength. It can also provide vitality, create a calming effect, and bring inner peace.

Shambhala is a legendary country. It is inhabited by enlightened beings. It is connected to the Highest principle, and therefore inaccessible to the forces of evil. If you feel unprotected or oppressed by others, this mudra is designed for you.

How to perform the Shield of Shambhala Mudra?

The hand positions are reversed according the gender.

For women:

  1. Clenched your right hand into a fist and hold your palm facing down, against the Solar Plexus area.
  2. Press your left palm against the right fist. The open palm should always face upwards.

This position is held for five to twenty minutes and used in conjunction with conscious breathing.

For men:

Clench your left hand into a fist and press against the right palm, remembering to hold the hands in the same area.

#3 Anjali Mudra

Anjali Mudra Image

Anjali means “offering,” and in India, this mudra is often accompanied by the word “namaste.”

Without a doubt, Anjali mudra is known to almost everyone, but not everyone knows the true purpose of this gesture.

Anjali mudra helps to find balance, restore harmony, and create energy balance in the body. It also gives a sense of peace and calmness.

If you need to collect your thoughts, Anjali mudra can also provide invaluable help. Also, this position of the hands indicates respect for the surrounding creatures and unity with them. It is considered a greeting.

How to perform Anjali mudra?

  1. Place both hands at the level of the Anahata (Heart) chakra.
  2. Put your hands together so that each finger adjoins the corresponding one on the opposite hand.
  3. Tilt your head slightly and say “Namaste”.

#4 Ardhapataka mudra

Ardhapataka mudra image

Ardhapataka means ‘half-flag’.

The ardhapataka mudra eliminates the hassles due to the opening of the energy centers throughout the body and releases inner energy.

This mudra represents the banks of a flowing river upon which the bridge between spiritual and material can be build.

Through an open palm, the energy flows can be directed to the world, which will supply you with life forces from the outside upon your return. Due to this exchange of energy, you can get rid of your problems, worries, and fears.

How to perform Ardhapataka mudra:

Hold your palms flat. Then bend your ring and pinkie fingers inward while extending your index and pointer fingers. 

#5 Varada mudra

Varada mudra image

This mudra symbolizes the dispensing of boons. It helps to get rid of guilt, tension, toxic emotions, such as anger, resentment, or envy. Also, this gesture helps to clarify thoughts, it gives ease, allowing you to get rid of dissatisfaction with yourself. If you are frustrated with people, Varada mudra can help you understand and forgive them, helping you develop compassion.

How to perform Varada mudra:

  1. Come to a stable sitting posture with an upright spine.
  2. Rest your hands on your knees.
  3. Turn the left palm to face forward and point the left fingers downwards.

Hold Varada Mudra for as long as it feels comfortable, throughout a meditation.

How and when to practice mudras for anxiety and fear?

Find a quiet, deserted place where no one will disturb or distract you.

The most suitable position for concentration is the Lotus position. If this position is uncomfortable for you, then you can take any other sitting position, you can even squat or sit on a chair.

The neck should be shifted slightly back.

In whatever position you are sitting, the main point is a straight back. Try not to slouch.

The optimal time for mudra practice is in the morning, immediately after waking up, and in the evening, before going to bed.

It is very good to chant mantras when performing mudras. Mantra chanting helps to concentrate and calm the nervous system.

The Bottom Line

Mudras for anxiety and fear are designed to lower your stress level and provide the support you are looking for during difficult and uncertain times. By making these mudras for anxiety and fear a part of your daily routine, you will increase your energy level and feel more confident, centered, and protected.

Remember that inner peace creates outer peace. Therefore, by performing mindfulness we are creating a peaceful space not just for ourselves but also for those around us.


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Yoga Practice At Home: 6 Simple Tips For Quarantine Time

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Yoga Practice At Home Image

Quarantine may lock us down at home but don’t let it lock down your yoga practice. Take your yoga journey to the next level by performing yoga practice at home! Though it may seem like you miss your morning yoga classes in a cozy yoga studio environment, yoga practice at home can actually be very beneficial and reveal a new angle of your practice.

In this article, we will share with you 6 simple tips on how to start your yoga practice at home!

6 Tips For Your Yoga Practice at Home

Tip #1: Find the Right Place

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First of all, you need to decide where it would be most comfortable for you to practice. Look for a clean, bright, spacious room where no one will disturb you. If the weather is nice and you’re lucky to have a backyard – that would be a great outdoor option for your yoga practice. The patio also can be turned into a home yoga studio.

But even if you don’t have a separate room to arrange for your home yoga studio don’t let it stop you! You can always do your practice in the bedroom or even in the living room. Just make sure nobody will distract you from your practice!

Tip #2: Use the Tools

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In yoga studios, the shelves are full of specialized tools. But it is not necessary to purchase all that equipment. All the tools are easy to replace among household items.

The books can be turned into blocks, the belt – into a strap, the blanket – into a platform for Salamba Sarvangasana, etc. A regular carpet or thin blanket can be used as a yoga mat. Experiment and you will see that you have all the tools you need for a yoga practice at home.

Tip #3: Choose the Right Time

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When did you usually go to your yoga classes? Are you a morning or evening yogi? If you used to go to morning yoga classes then choose the morning hours for your home yoga practice. And if you usually attended evening classes then do your yoga practice after you’re done with your work. Try to adjust your quarantine routine in a way that your yoga classes are set up at the same time as you used to do at the yoga studio. Then it will be easier for you to get more organized and not to skip your yoga time.

Tip #4: Don’t Set Up Unrealistic Goals

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The biggest challenge for home yoga practice is that you can be easily distracted. Once you decide to do yoga your mind will come up with billions of tasks you need to do before you start. “Did I feed my cat? Do my children need help with homework? Did I turn off the stove?” Therefore don’t set yourself the goal of practicing yoga for a full 2 hours or for a specific time. Start with 5-7 minutes of yoga instead! Then you can increase the time but only if you feel you can do it.

It’s much easier to convince your mind for a 7 minutes yoga practice than for an hour of yoga. Once you start, play with the situation – you can stop anytime!

Tip #5: Choose the Level of Difficulty

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It’s best to leave the advanced asanas for the yoga studio. Why? You see, in the yoga studio, safety is monitored by the yoga instructor. However, when we are performing yoga practice at home, we tend to skip the preparation stages, overdo it, and can cause harm to the body. Unfortunately, it’s very easy to get injuries during your home yoga practice. Therefore, it’s better to start with simple asanas that you are confident of doing. Do it without haste, watch your body and do not push yourself too hard.

Tip #6: Use Yoga Apps!

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What a wonderful era we live in! We can easily create a virtual yoga studio right in our living room by simply using a yoga app. There are tons of options out there! And you can choose the one that is right for you! Here are some easy-to-use yoga apps.

Glo

Glo is one of the top-ranked yoga apps that offers over 3,700 classes. It includes yoga, pilates, and meditation classes led by nearly 50 different teachers. All you need to do is to sign up and then this app will open the doors to tons of classes for you to try! You can easily do a search for what you’re looking for by using specific filters such as level, duration, required props and more.

Asana Rebel

Asana Rebel is one of the most popular yoga apps out there. It offers not just yoga classes but also guided meditations, high-intensity workouts, and other challenges and content within the app.

Alo Moves

This is the app you want to use if you’re looking for a true yoga studio experience! Alo Moves has a library of over 1,500 classes. It offers you yoga flows, meditations, sound baths, as well as other types of fitness, such as Pilates.

Down Dog

Do you feel like you may get bored doing the same class over and over? Well, with the Down Dog yoga app, you’ll never do the same class twice! This app can literally configure over 300,000 different workouts for you. You can customize such practice options as the length, type of music, speed, instructor, and more!

Down Dog app is free during the COVID-19 outbreak!

Gaia

This app focuses on merging mindfulness and spirituality with your yoga practice. Gaia app video library includes over 8,000 workouts, so you will always find what suits you best!

Grokker

If you love yoga but also like to switch up your workouts with HIIT, pilates, and more, then Grokker app is designed for you! This app has thousands of fitness videos! You can manage your practice by using filters that let you choose your intensity, duration, and equipment desired. It also allows you to schedule videos for future workouts and track what you’ve already accomplished. Moreover, it offers videos on healthy cooking and other self-help topics creating a true holistic well-being experience.

Grokker app is free during the COVID-19 outbreak!

The Bottom Line

It is essential to keep practicing yoga during the quarantine time! Make yoga practice at home a part of your daily routine. Iyengar is known to say that the most difficult asana is unfolding the mat. And we couldn’t agree more! Once you unfold your mat, the practice will flow smoothly and you will not want to stop that flow. So take this step and you will be surprised how quickly your yoga practice at home will be something you can’t imagine your daily routine without.


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