Solan Yogini

Introduction: Yoga for a Healthy Life

One of the best and most natural methods to preserve general health and well-being is yoga. Yoga, which has its roots in India and dates back thousands of years, uses physical postures, breathing exercises, and meditation to balance the body and mind. Yoga is a comprehensive practice for healthy living since it targets both physical and mental health, in contrast to many types of exercise that only concentrate on physical strength.

Physical Health Benefits of Practising Yoga

Develop your body's flexibility, which will strengthen your muscles and enable you to accomplish any yoga poses and other daily tasks.

Improves blood circulation, which helps the body carry more oxygen and lessens exhaustion and soreness. Additionally, it helps your body get ready for challenging yoga poses and increases energy and stamina, which are necessary throughout the practice.

The nerve system, which is made up of the veins in the human body, is strengthened by yoga poses like Sirsasana, which keeps the body energetic and swift. Additionally, it enhances blood flow to the brain during asana without putting excessive pressure on it.

One of the major benefits of yoga is that it improves flexibility and strengthens the body. Regular practice of yoga poses stretches muscles, improves joint mobility, and enhances overall body strength. Over time, yoga helps the body become more flexible and reduces the risk of injuries. Strong muscles and flexible joints also improve posture and body alignment.

How Yoga Improves Flexibility and Strength

Increasing our flexibility is another important benefit of yoga. When we practice yoga on a daily basis, our muscles are stretched, which increases our flexibility and allows us to execute physical tasks with less strain. Before delving into the intricacies of the human body, let's discuss how it works and why yoga is necessary for flexibility. What does the term "flexibility" mean? The capacity of your muscles and joints to move through their whole range of motion without experiencing discomfort or stiffness is known as flexibility. During everyday tasks and physical activity, it permits the body to easily stretch, bend, twist, and move.

Importance of flexibility-

Improves posture

Reduces muscle stiffness

Enhances athletic performance

Prevents injuries

Improves blood circulation

Makes daily activities easier

Why Does Yoga Help Improve Flexibility?

In today’s fast-paced and hectic society, incorporating yoga into our daily routine transforms it into a powerful habit of self-improvement. By setting aside dedicated time each day for yoga, we create a consistent space for personal growth, reflection, and well-being. Practising a variety of Asanas (yoga postures) systematically stretches and strengthens different muscle groups, gradually increasing joint mobility and overall flexibility. Over time, this reduces muscle stiffness, enhances posture, and makes the body more agile in daily activities.

Along with physical postures, integrating Pranayama (breathing exercises) into your practice is equally important. Pranayama teaches conscious control of the breath, which calms the nervous system, reduces stress, and improves focus. Techniques such as deep belly breathing, alternate nostril breathing (Nadi Shodhana), and Ujjayi breathing help balance energy, clear the mind, and support emotional stability. The combination of movement and breath in yoga helps maintain a calm body and mind, even when life feels overwhelming.

Making yoga a daily habit not only improves flexibility but also builds resilience, discipline, and a sense of inner calm. Whether you are a beginner or an experienced practitioner, regular practice helps you become more mindful, centred, and ready to face life’s challenges with a positive outlook.

How does yoga help to correct back pain?

Yoga improves posture, increases spinal flexibility, strengthens weak muscles, and stretches tight muscles to help relieve back pain. Frequent yoga practice also eases tension and soreness in the muscles by relaxing the body and lowering stress. 

Improves Flexibility Many people experience back pain because the muscles in the back, hips, and legs become tight. Yoga stretches these muscles gently, allowing the spine to move more freely and reducing stiffness.

Strengthens Back and Core Muscles

Weak muscles around the spine and abdomen cannot support the back properly. Yoga poses strengthen these muscles, giving better support to the spine and helping prevent pain.

Corrects Posture

Poor posture while sitting, standing, or using a phone can strain the back. Yoga helps align the spine, shoulders, and hips, which gradually improves posture and reduces pressure on the back.

Relieves Muscle Tension

Stress and long working hours can cause tightness in the back and neck. Yoga includes deep breathing and relaxation techniques that help release muscle tension and improve blood circulation.

Yoga for Mental Health and Stress Reduction

In today's fast-paced and chaotic world, awareness of mental health remains limited, even as anxiety and depression become increasingly common. Many people around us struggle with these issues, often as a result of demanding jobs and a lack of work-life balance. The pressures of professional life can make it difficult to maintain a healthy lifestyle, and the need for equipment and supervision often makes traditional exercise routines hard to sustain. As a result, stress-related symptoms frequently go unaddressed.

Yoga has rapidly gained popularity in modern society, particularly among those who cannot commit to a strict fitness regime. Recognising the mental health challenges faced by employees, many large corporations have incorporated yoga into their wellness programs to help reduce stress. Unlike other forms of exercise, yoga requires minimal equipment, just a mat, comfortable clothing, and a small space, making it accessible to nearly everyone. One of the greatest advantages of yoga is its adaptability; it can be tailored to individual needs and schedules.

Today, mental wellness is a leading motivation for practising yoga. Increasingly, people are turning to yoga for stress management, relief from anxiety, and emotional balance. Through its combination of physical postures, breathing techniques, and mindfulness, yoga provides a holistic approach to improving mental health and overall well-being.

Reduces Stress and Anxiety: Yoga lowers stress levels and relaxes the nervous system, which increases the quality of good and peaceful sleep.  

Where can you practice yoga for mental wellness and health?

Yoga can be performed anywhere or at any time of the day. Whether you are a working professional busy with your daily work and have no time to balance your work and life, or a housewife who is busy taking care of your family and their daily needs. In both cases, the stress level is the same, but the duties are different, which increases the chances of emotional stress and physical stress. You can join the yoga classes near you, which will make it easy to learn basic practices of yoga to remove stress from your daily life. For the people who do not have time to attend the classes due to their 9-to-5 job pattern, they can easily take the online classes, which will make it easy to learn basic exercises of yoga that they can even perform in the workplace during their lunch or short breaks. But if you are planning a yoga retreat with your whole family, you can connect with Sriezaa Yogshala, one of the best yoga schools in Rishikesh, India. You can live yoga and feel it from the core of your heart. The yoga retreat at Sriezaa Yogshala will remove the stress from your lifestyle and will teach you how to live a happy and stress-free life in this busy and hectic world. This yoga retreat will be a perfect vacation to spend with your family and get reconnected with them, far away from the world full of chaos.

Benefits of Yoga for Sleep and Relaxation

Many people in today's hectic and chaotic environment have trouble sleeping, which leads to problems like stress, anxiety from complicated workdays, and excessive screen time. Both physical and mental health are impacted if the sleep schedule is disrupted or if the quality of sleep is poor. Regular yoga practice can naturally improve the quality of sleep, relax the body, and calm the mind. Yoga helps maintain a healthy lifestyle by preparing the body for deep, restful sleep through the use of moderate exercise, breathing techniques, and awareness.

How Yoga Helps Improve Sleep and Calm the Mind

Our physical and mental well-being naturally improves as we practice yoga on a regular basis to live a good, healthy, and stress-free life. Yoga helps to quiet the mind and lessen tension by improving blood circulation and relaxing the muscles. Additionally, breathing techniques and meditation promote a calm mental state and lower stress chemicals like cortisol, which facilitates sleep and may even aid in weight management. Yoga benefits the body as well as the mind.

Yoga aids in controlling the bodily and mental processes brought on by a demanding schedule.

Lowers Stress and Anxiety: Yoga calms the nervous system and reduces stress, which improves the quality of restful sleep.

Calms Muscles: Mild stretches relieve physical tension that has built up over the day, which interferes with sleep and leads to stress. Yoga eases the tension brought on by the body's daily pressure.

Enhances Breathing: Deep breathing lowers the risk of anxiety during sleep, relaxes the body, and slows the pulse rate.

Balances the Mind: Before going to bed, mindfulness and meditation can help calm racing thoughts.

How Breathing Techniques (Pranayama) Support Overall Health

What is Pranayama?

An essential component of yoga is pranayama, which aids with breath control and regulation. One can maintain mental clarity and activity under pressure by practising pranayama. The Sanskrit terms "Prana," which means life force or vital energy, and "Ayama," which means expansion or control, are the roots of the word Pranayama. Pranayama, then, is the practice of using breathing methods to expand and regulate life energy.

Meaning and importance of Pranayama

Breathing is referred to in yoga and its philosophy as the "bridge between body and mind," which aids in maintaining the harmony between mental and physical well-being. One can maintain composure in a variety of circumstances by practising pranayama, which gives one complete control over breathing. There is no such thing as happiness or grief for a yogi. Pranayama aids in preserving general health, boosting cell energy, and enhancing oxygen flow in the body. Frequent pranayama practice can also lessen mental exhaustion, stress, and worry.

Basic breathing practices include:

Deep abdominal breathing

Alternate nostril breathing

Slow mindful breathing

Basic tips for beginners

Practice yoga, pranayama and meditation on an empty stomach or after a light meal.

To sit down, use a comfortable yoga mat to avoid any uneasiness.

As a beginner, move slowly and listen to your body.

Focus on breathing during each pose to improve the balance between body and mind.

Stay consistent with daily practice.

Pranayama reduces mental stress for Good Sleep.

An essential component of yoga is pranayama, which aids with breath control and regulation. One can maintain mental clarity and activity under pressure by practising pranayama. The Sanskrit terms "Prana," which means life force or vital energy, and "Ayama," which means expansion or control, are the roots of the word Pranayama. Pranayama, then, is the practice of using breathing methods to expand and regulate life energy.

Breathing is referred to in yoga and its philosophy as the "bridge between body and mind," which aids in maintaining the harmony between mental and physical well-being. One can maintain composure in a variety of circumstances by practising pranayama, which gives one complete control over breathing. There is no such thing as happiness or grief for a yogi. Pranayama aids in preserving general health, boosting cell energy, and enhancing oxygen flow in the body. Frequent pranayama practice can also lessen mental exhaustion, stress, and worry.

Breathing practices to improve the quality of sleep

Deep abdominal breathing: Slow and deep breathing relaxes the nervous system and prepares the body for sleep.

Alternate Nostril Breathing (Nadi Shodhana): This breathing technique balances the left and right hemispheres of the brain and reduces mental stress.

Simple Yoga Poses for Daily Health and Fitness

A few simple Yoga Poses for Beginners are-

Beginners can begin practising a few basic yoga positions carefully and according to the guidelines once their bodies have warmed up and they have completed stretches. These positions strengthen the body, increase flexibility, and enhance posture. Yoga's techniques will assist you in achieving mental and physical balance.

Downward Facing Dog in Sanskrit is known as (Adho Mukha Svanasana): This pose stretches the spine, hamstrings, and calves while strengthening the arms and shoulders.

Cobra Pose in Sanskrit is known as (Bhujangasana): Cobra pose opens the chest, strengthens the back muscles, and improves spinal flexibility.

A Child's Pose in Sanskrit is known as (Balasana): This relaxing pose gently stretches the back, hips, and thighs while calming the mind.

200 Hour Yoga Teacher Training 

A 200 Hour Yoga Teacher Training in Rishikesh is a foundational course to become a certified yoga teacher. This course is the first level of professional yoga teacher certification. After completing it, you can register as an RYT-200 teacher with Yoga Alliance and teach yoga internationally. It is designed for beginners who want deep knowledge of yoga and want to build a career in the field of yoga. Practitioners who want to become yoga professionals and people who are seeking spiritual growth and a yogic lifestyle. When we talk about the duration of this course, most yoga schools in Rishikesh conduct the course as a residential program lasting about 3–4 weeks (24–28 days). During this time period, you complete your 200 hours of training, including practice, theory, and teaching methodology. As a new learner in the field of yoga the first question which comes to your mind is which yoga school offers the best 200 Hour YTTC in Rishikesh? It completely depends on your preference what type of facility and the curriculum you are looking for. As every school has their own curriculum designed by the expert yoga teachers and instructors it is you who needs to figure out what is the best for you. 

Curriculum for 200-hour YTTC at Sriezaa Yogshala

The curriculum for the 200-hour YTTC at Sriezaa Yogshala is designed according to the students who are stepping into the never ending journey of yoga by our experienced national and international yoga teachers.The curriculum, of course, is designed with keeping in mind the foundations of the traditional yoga and no addition is done. The Yoga teacher training schedule is carefully structured by experienced and dedicated yoga teachers, who are overseen by highly enlightened gurus. The course covers all teachings of the Ancient Vedic Yoga Philosophy, which is highly required to complete the certification.

The syllabus for YTTC

Yoga Postures like Hatha Yoga, Ashtanga Yoga, Alignment and adjustment by the use of props.

Pranayama are the breathing techniques that control the energy and make you focused. Cleansing techniques like Shatkarma are also part of Pranayama.

Meditation means focusing the mind and becoming aware of the present moment. In yogic terms, meditation comes from the Sanskrit word “Dhyana.”

Yoga Philosophy are yoga Sutras of Rishi Patanjali. According to him there are a total of eight limbs of yoga known as Ashtanga yoga. If you are an enthusiast of yoga and want to adopt the Yogic lifestyle, this is the best course for you.

Yoga Anatomy helps to know about muscles and joints, which makes it easy to understand the human body. Through various asanas, one can understand the concept of body mechanics.

Yoga also plays a major role in improving our flexibility. When we perform yoga in our day-to-day life, it stretches the muscles and makes one more flexible in terms of fitness and performing our physical tasks with less tension. Before going into the depths of the human body, how it functions, or why we need yoga for flexibility. What do we understand when we say flexibility? Flexibility is the ability of your muscles and joints to move through their full range of motion without pain or stiffness. It allows the body to stretch, bend, twist, and move freely during daily activities and physical exercise.

Importance of flexibility-

Improves posture

Reduces muscle stiffness

Enhances athletic performance

Prevents injuries

Improves blood circulation

Makes daily activities easier

Why Does Yoga Help Improve Flexibility?

When we do yoga regularly, it stretches the muscles and connective tissues like ligaments and tendons that are present in the human body. After practising yoga for years and over time periods, our tissues become like the elastics which help to move the body freely without causing stress to the human body. The world of fitness is very vast, in which Yoga is one of the oldest ways to achieve wellness and fitness. When yoga becomes our daily routine, it improves the blood circulation in muscles, which makes individuals feel more relaxed and makes the recovery fast while performing any physical activity. 

Another benefit of practising yoga is that it releases the tension present in your body. In the modern world, where people are performing their daily tasks in hectic and chaotic surroundings. Many people experience tightness in the hips, hamstrings, shoulders, and back due to long hours of sitting or stress. Yoga poses target these areas and gradually restore mobility.

Best Yoga Poses for Flexibility:

When we practice yoga in our everyday lifestyle, it becomes a habit of self-improvement in this busy world. There are various Asanas and Pranayama, which help you increase your flexibility and keep your mind and body calm. 

Some yoga poses are especially helpful for increasing flexibility:

Adho Mukha Svanasana or Downward Facing Dog. In Sanskrit, “Adho” means downward, “Mukha” means face and “Svana” means dog. The practice includes stretches of the hamstrings, calves, and spine.

Uttanasana or Forward Fold. In Sanskrit, “Ut” means intense and “Tan” means stretch (intense standing forward stretch). The practice helps in improving flexibility in the lower back and legs.

Bhujangasana or Cobra pose. In Sanskrit, “Bhujanga” means serpent or cobra. This aYoga also plays a major role in improving our flexibility. When we perform yoga in our day-to-day life, it stretches the muscles and makes one more flexible in terms of fitness and performing our physical tasks with less tension. Before going into the depths of the human body, how it functions, or why we need yoga for flexibility. What do we understand when we say flexibility? Flexibility is the ability of your muscles and joints to move through their full range of motion without pain or stiffness. It allows the body to stretch, bend, twist, and move freely during daily activities and physical exercise.

Importance of flexibility-

Improves posture

Reduces muscle stiffness

Enhances athletic performance

Prevents injuries

Improves blood circulation

Makes daily activities easier

Why Does Yoga Help Improve Flexibility?

When we do yoga regularly, it stretches the muscles and connective tissues like ligaments and tendons that are present in the human body. After practising yoga for years and over time periods, our tissues become like the elastics which help to move the body freely without causing stress to the human body. The world of fitness is very vast, in which Yoga is one of the oldest ways to achieve wellness and fitness. When yoga becomes our daily routine, it improves the blood circulation in muscles, which makes individuals feel more relaxed and makes the recovery fast while performing any physical activity. 

Another benefit of practising yoga is that it releases the tension present in your body. In the modern world, where people are performing their daily tasks in hectic and chaotic surroundings. Many people experience tightness in the hips, hamstrings, shoulders, and back due to long hours of sitting or stress. Yoga poses target these areas and gradually restore mobility.

Best Yoga Poses for Flexibility:

When we practice yoga in our everyday lifestyle, it becomes a habit of self-improvement in this busy world. There are various Asanas and Pranayama, which help you increase your flexibility and keep your mind and body calm. 

Some yoga poses are especially helpful for increasing flexibility:

Adho Mukha Svanasana or Downward Facing Dog. In Sanskrit, “Adho” means downward, “Mukha” means face and “Svana” means dog. The practice includes stretches of the hamstrings, calves, and spine.

Uttanasana or Forward Fold. In Sanskrit, “Ut” means intense and “Tan” means stretch (intense standing forward stretch). The practice helps in improving flexibility in the lower back and legs.

Bhujangasana or Cobra pose. In Sanskrit, “Bhujanga” means serpent or cobra. This asana opens the chest and stretches the abdomen.

Tips of Yoga and Flexibility for Beginners-

As a beginner, you must give yourself time and be patient while you are learning yoga. Becoming a professional requires lots of practice and focus to become a yogi. Start with a little like 15 to 20 minutes of daily practice and you will see the difference if you practice it for a long time.

Flexibility is not achieved in a day or two, but with regular practice for years, you will feel a visible difference in the functioning of your body. The amount of tension that makes your muscles stiff and exhausted over time will become free.

In time, yoga with regular practice will help the body become more flexible, which makes the human body lighter, more open, and more comfortable in everyday movements.

Yoga is one of the best ways to improve flexibility because it combines stretching, breathing, and mindful movement. Regular yoga practice gradually lengthens muscles and increases joint mobility, helping the body become more relaxed and balanced.

Asana opens the chest and stretches the abdomen.

Tips of Yoga and Flexibility for Beginners-

As a beginner, you must give yourself time and be patient while you are learning yoga. Becoming a professional requires lots of practice and focus to become a yogi. Start with a little like 15 to 20 minutes of daily practice and you will see the difference if you practice it for a long time.

Flexibility is not achieved in a day or two, but with regular practice for years, you will feel a visible difference in the functioning of your body. The amount of tension that makes your muscles stiff and exhausted over time will become free.

In time, yoga with regular practice will help the body become more flexible, which makes the human body lighter, more open, and more comfortable in everyday movements.

Yoga is one of the best ways to improve flexibility because it combines stretching, breathing, and mindful movement. Regular yoga practice gradually lengthens muscles and increases joint mobility, helping the body become more relaxed and balanced.

In modern times, when people are so busy in their day-to-day lives, which is impacting their mental and physical health, yoga plays a major role in changing their lives and giving the pathway to improve their daily lifestyle. Yoga classes are the easiest way to pursue the relaxation of the mind and body. People are becoming more and more stressed and tired because of their jobs, especially those who work in the corporate sector and do not have time to access a gym and workouts. Attending yoga classes after a hectic schedule or being part of yoga classes before starting the day both play a major role in reducing stress and anxiety. The best thing about yoga is that it can be done anywhere and at any time even between job hours or in the resting hours after having your day's meal. Not only for the people who are working in the corporations, but yoga also gives relaxation to the household workers, especially the housewives who are busy all day doing household work. Attending yoga classes gives them a break from dealing with the pressure and frustration caused by the household work, and gives them a way to deal with it, and makes living easy for the family too.

Attending the yoga classes helps you in the following ways-

Reduce stress and anxiety.

Improves physical and mental health.

Builds consistency and discipline.

Teaches us proper techniques and provides guidance.

How long is a yoga class?

30 to 45 Minutes

Perfect for beginners or those with a busy schedule, these short sessions offer a quick yet effective way to refresh your body and calm your mind, which makes their day-to-day work easy with less frustration and gives them a way to attain good mental and physical health in a limited time.

60 Minutes (Most Popular)

A well planned and balanced class that includes warmup, asanas (poses), breathing techniques, and relaxation is ideal for overall fitness and mental clarity.

75 to 90 Minutes

A deeper, more immersive experience with extended practice, advanced postures, pranayama, and meditation, perfect for those looking to truly connect with their practice.

How much does a yoga class cost?

Many people believe that yoga is one of the most popular and affordable practices to improve mental and physical wellness. Yoga may be practised almost everywhere without any costs, in contrast to many fitness activities that call for costly equipment or subscriptions. However, the cost of enrolling in structured yoga lessons can vary greatly depending on a number of crucial aspects. Firstly, location plays a major role in pricing. Yoga classes in metropolitan cities like Delhi, Mumbai, or Bangalore tend to be more expensive due to higher living costs, studio rents, and demand. In contrast, smaller towns or spiritual hubs like Rishikesh often offer more affordable options, sometimes even workshops for yoga.

The cost may vary from location to location and the types of facilities the class provides. There are different types of yoga classes for different purposes, like group classes, personal classes, workshops and now even online classes are available by well-known yoga schools.

Monthly Yoga Class Fees

Most yoga practitioners opt for monthly packages, which are more economical and affordable.

₹1,000 to ₹2,000/month → Beginner or basic classes

₹1,500 to ₹3,000/month → Regular yoga studios

₹3,000 to ₹5,000/month → Premium studios with better facilities

₹5,000 to ₹15,000/month → Personal training programs

When we talk about yoga, it is very important to find the right yoga school or yogshala for your journey of wellness as a new learner. As we all know, Rishikesh is “the world’s yoga capital” and is filled with the divine blessings of yoga and yoga schools. The spiritual valley holds more than 2000 yoga schools and yogshalas, twice the size of the valley. The essence of yoga can be clearly seen in the small yoga valley due to its root connections with yoga from the ancient period. When it comes to choosing the right pathway for your journey of wellness and wisdom, do we make the right choice? We all make our choices based on the glam and perceptions of the people. We never think that we need it?  As it is said, we never make our choice for what we need, we make our choices based on the perception built by the third person. To make things easy, we must know what we really need. A right teacher will give you wisdom and knowledge and will take away your sins like anger, lust, greed, and ignorance.

How to choose the right yoga school and class?

When it comes to choosing the right yoga school as a human, we always look for the opinions given by people whom we hardly know. We follow the instructions like a herd. We do not even think about whether it is right or wrong. There are two mandatory questions one must ask themselves, “yoga class near me” for the convenience, which will make access easy and “What are the goals” to make it clear which form of yoga he/she wants to practice, as every style and form are different in nature. Here are the steps to guide you in choosing the right yoga classes and school-

Choose the Yoga Style You Like

Hatha Yoga

Ashtanga Yoga

Vinyasa Yoga

Kundalini Yoga

Iyengar Yoga 

Choose what matches your goals. (fitness, flexibility, spiritual growth).

Check the Teachers Experience

Have many years of teaching experience

Understand anatomy and alignment.

Practice yoga philosophy, not just exercise.

Certification and teaching experience are important.

Look at the size of the class.

An ideal batch consists of 10–20 students.

Small classes give personal attention from teachers, which makes it easy to communicate.

Always remember more isn't always the best option.

Check the environment and facilities.

Clean yoga halls

Peaceful environment

Healthy vegetarian food

Clean rooms and facilities 

Convenience, to make access easy

Yoga is easier to learn in a quiet and natural environment.

These are the important key points you should keep in mind to choose a yoga school.

Selection of the course and Fees 

Rishikesh is known as the world’s yoga capital or even referred to as the Yoganagri. For decades, it has been recognised for its yoga teacher training. Many people from all around the world visit Rishikesh to learn yoga and its philosophy. Many people see the valley as the abode of yoga and spirituality. As we all know, the valley is enriched with devotion, culture, faith, love and respect towards all the creatures created by the Universe. The Holy River Ganga, which flows from the heavenly and mystic Himalayas bring the essence of purity and calmness to the Yoganagri and people living here.

Yoga Valley has its own separate identity, which makes it different from the rest of the world. Yoga was always the core of Rishikesh. Many Gurus and Yogis from the ancient period practised yoga in Rishikesh to attain Moksh, which liberated them towards the path of enlightening people who take shelter in the abode of yoga. Historians believe that yoga spread from Rishikesh to the entire world.

Yoga schools in Rishikesh

The valley is not only famous for its root connection with yoga but also for its Yoga schools and Yogshalas. The Yoganagri is flooded with the divine blessings of Yoga and Yoga schools all over the valley. Every school has a different methodology to teach Yoga and its philosophies. As we all know, yoga is not a small concept; it is very vast in nature. In the Sanskrit word “Yuj” (to yoke or unite), focusing on harmonising the mind, body, and spirit to unite individual consciousness with universal consciousness. Yoga is rooted in the Vedas and Upanishad it acts like a practical science for self-realisation. Gurus and teachers all over Yoganagri have their own way of teaching the depths of yoga, which makes Rishikesh the first choice of people who want to learn yoga as beginners or want to go into the depths of yoga and its practices.

Courses for Yoga Teacher Training

As there are many courses Rishikesh provides to the people who love yoga and enjoy it, there are three main courses that every yoga school provides. These courses are generally related to the yoga practices and teachings, which enable you to practice yoga as a certified teacher. As you seek training in the Yoga Capital of the World, these courses are generally of three types: The courses for beginners, intermediates and the advanced courses for all who want to learn the core philosophy of yoga.

Sriezaa Yogshala’s 200 Hour Yoga Teacher Training

Among the numerous yoga schools in Rishikesh, Sriezaa Yogshala offers a specialized 200 hour yoga teacher training (YTT) that adheres to the highest standards of yoga education. This internationally recognized certification course is designed for those who wish to take their yoga practice to the next level and share the teachings of yoga with others.

The course at Sriezaa Yogshala is carefully structured to include a combination of asana practice, alignment, meditation, pranayama (breathing techniques), anatomy, and yoga philosophy. The school emphasizes not only the physical aspects of yoga but also provides deep insights into the spiritual and philosophical teachings that form the foundation of yoga.

Expert Teachers and Holistic Approach

The gurus at Sriezaa Yogshala are experienced and certified yoga professionals who have dedicated their lives to the practice and teaching of yoga. Their holistic approach ensures that students receive personalized attention, making it possible to refine their practice while learning the art of teaching others.

In addition to the core curriculum, Sriezaa Yogshala offers a variety of extracurricular activities, including excursions, cultural experiences, and workshops, to enrich your learning experience and help you connect with like-minded people from across the world.

Siddhasana is the form of yoga through which we learn the correct position to sit while performing meditation. In Sanskrit, “Siddha” means accomplished one or realised being, and “Asana” means posture. Apart from this, Siddhansana also includes pranayama and is known as “the opening of the door of salvation or liberation”. As we look down into history, it is one of the important meditation postures in classical yoga; the reference to it comes from the Hatha Pradipika 1.37-45 from the 15th century. It is the Ancient Yoga asana, which is also mentioned in Goraksha Satas 1.1-12 of the 10th century. If we perform Siddhasana in our day-to-day life, it is said that it cleans the impurities of 72,000 Nadis. 

Why is it called the opening of the door of salvation or liberation?

In texts like the Hatha Yoga Pradipika, it is said that the body contains three Nadis (channels), Ida(left channel), Pingala(right channel) and Sushma(central channel). According to yoga, prana alternates between Ida and Pingala, which creates dualities like hot/cold, active/passive, etc. As long as prana stays in these two channels, consciousness remains outward and fluctuating. Through the regular practice of performing Siddhasana, a yogi practice to make prana enter the Sushma Nadi(central channel), which makes a yogi free from duality.

How to practice Siddhasana?

योनिस्थानकमङ्घ्रिमूलघटितं कृत्वा सम्पादं न्यसेद् मेढ्रे पादमथैकमेव हृदये कृत्वा हनुं सुस्थिरम् । स्थाणुः संयमितेन्द्रियोऽचलदृशा पश्यन् दिशं भालुभां एतन्मुक्तिपरम्परापरमं सिद्धासनं प्रोच्यते ॥ 

(Hatha Yoga Pradipika,Chapter 1, 35-36) 

Siddhasana is one of the four most important meditative postures described in the Hatha Yoga Pradipika. The above shloka mentions how to practice it. Below are the steps to practice it-

Prepare the Base

Sit on a folded blanket or firm cushion.

Elevating the hips above the knees is essential for comfort and spinal alignment. 

Position the First Leg

Bend the left knee.

Place the left heel gently at the perineum (or as close as comfortable).

The sole rests against the inner right thigh. 

Position the Second Leg

Bend the right knee.

Place the right heel in front of the pubic bone if needed.

Ankles stack loosely, no forcing.

If this is uncomfortable, place the second heel in front of the first ankle (Half Siddhasana). 

Hand Position

There are various Mudras and placement of the hand:

Jnana Mudra (thumb and index touching)

Palms resting on knees

Palms up (energising)

Palms down (grounding)

Your shoulders should be relaxed, with your jaw soft and your tongue resting naturally. 

Spinal Alignment which is the most important part.

Make yourself comfortable and relaxed before practising Siddhasana. Sit evenly on both side bones with a slight natural curve, avoid tucking your tail bone. When you are done with it, move towards your chest area and gently lift your chest with your chin slightly tucked. The crown of your head should be rising upward. 

Breath Practice

Practice should be performed under the proper guidance.

Beginner 

Slow nasal breathing.

Inhale 4 counts, exhale 6 counts.

Keep your face relaxed.

Never sIntermediate 

Equal inhale and then exhale.

Add gentle awareness of the pelvic floor (very subtle lift on exhale).

Advanced

Nadi Shodhana

Ujjayi pranayama

Breath retention (only if trained)

train your breath.

How Long to Stay?

Practice should be performed under the proper guidance.

Beginner: 3–5 minutes

Comfortable: 10–20 minutes

Advanced meditator: 30minutes or more

Consistency matters more than duration.  

Benefits of performing siddhasana

Mental and emotional benefits- Siddhasana calms the mind and stables your base, which reduces physical restlessness. It will help in improving your thought process. While performing the process, it slows down your breathing and reduces stress, which keeps your mind cool. Practising this asana daily will improve your posture, which will not affect your spine. In our day-to-day life, we all face problems regarding bad postures. When practising this asana, it upright the spine and reduces your dullness. Siddhasana reduces your anxiety and balances nervous activity. It also encourages diaphragmatic breathing.

Physical benefits- Siddhasana improves your posture and strengthens your postural endurance. It trains your neutral spine alignment and prevents habitual slouching. Strengthens your Pelvic region, and  placement of the heel stimulates the perineal region. It also enhances breath capacity, and upright chest positioning improves lung expansion. Siddhasana also supports pranayama practice. 

Contraindications & Precautions

Avoid or modify if you have:

Severe knee injury

Acute hip tightness

Sciatic nerve irritation

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