Ashtangyog: The Art of Healthy Living

If you experience any tightness in your calves - this is for you!

If you experience pain in your legs, ankles, knees, feet - this is for you!

If you experience bloating, burping or too much gas trapped in your stomach - this is for you!

If you want to know what other benefits there are in this workout which I am going to share with you - this is for you!

Our calf on the back of the lower leg is made up of two muscles, gastrocnemius which is the larger muscle and bulges out in a diamond shape and the other is the soleus muscle which is the flat muscle underneath the gastrocnemius. Both these muscles narrow down and merge at the base of the calf muscle. The connective tissues at the base of the calf muscle then merges into the Achilles Tendon which then inserts into the heel bone.

There could be many reasons for pain in the calves such as tight muscles due to lack of exercise, tired due to too much walking or simply standing in one place for too long. But the workout I am going to share with you is not only for pain in your calves, but will improve all the other organs because we are going to wake up every single nerve connected around it.

Sit down on the floor on your mat with your legs extended in front of you. Try to sit in a 90 degrees shape or if you find it a little difficult then sit against a wall for support.

Have your heels fixed on your mat and start slapping your legs on the floor alternatively with a gentle force applied. Just do this for 3-5 minutes in the beginning and gradually increasing it up to 10 minutes during the course of a few days/weeks. It is that simple and does wonders. You'll feel so light instantly. You just need to make sure that you don't rub your heels on the ground but lock them in place before you start this workout.

The slapping on the calves will increase the blood flow and will keep the muscles loose. You must have seen the athletes slapping their calves before a run...well, now you know why! It will also slow down the lactic acid buildup which is the acid in our legs that builds up when there's not enough oxygen in the muscles to break down glucose and glycogen.

The best time to do this workout is in the morning on an empty stomach or in the evening before food when your stomach is not too full.

By doing this exercise, the blood flows thoroughly through the various veins in our legs, from heels to calves, to knees, to thighs, to abdomen, to heart, to liver and to the lower back. So, for general health improvement as well as for warm up exercises one can surely take benefit from this simple workout. If nothing else, you'll at least feel more alive in your legs and achieve a good mood because of the release of serotonin and dopamine, I can promise you that! So, no harm in doing so.

Also, if you ever find yourself with a blocked nose, try doing this exercise and you'll love your breath.

The vital force energy (Prana Shakti)

Prana energy is the life force, the vital energy which flows inside our body from the moment we are born. The word PRANA is made up of two sanskrit words - Pra which means ‘to exist before’ and Ana means ‘an atom’. So, the collective word Prana is understood as that energy or vibration which exists between the atoms. 

But, have you ever thought about what Prana is and how many types of Prana there are in our body. PRANA energy is significantly associated with the element of Air which is called VAYU in Sanskrit and can easily be translated as WIND for better understanding. Although there is only one Prana in our body that functions to maintain our life until death but the utility and the functionality of this energy is divided into five major flows that moves in our body in particular direction. Now the question is why is the Pranic energy divided in sections. So, just think of electricity. It is in the form of electrical energy. It can be utilised for so many different things such as for light, electric appliances, mechanical devices and so many more.

Similarly, the Pran energy is divided into sections Udaan, Apaan, Praan, Samaan, and Vyaan. I’ll try to explain in brief, what they mean, where they are located and their functionality.

1. Udaan Vayu- The name Udaan means in upward direction. So, this pran vayu flows in upward direction in circular motion from throat to top of the head and flows in circular manner around the neck and head. It covers functioning of organs such as throat, eyes, nose, ears, dental, mouth, face, Pituitary & Pineal glands. It keeps our body up and strong and prevents collapse against gravitational force. When the Udaan vayu is functioning properly, we feel joyous, energetic, alert and strong willed. We can express our point without getting stuck. It balances the thyroid and parathyroid glands. It calms the mind hence balances the nervous system. Sleep patterns get better. 

2. Apaan Vayu - This Vayu is situated in Pelvic floor and is spread in lower abdomen moving in downward and outward direction. It is considered a very important for our body as the energy of this vayu nourishes the organs of digestion, elimination and reproduction. The proper functioning of this Vayu conducts excretion, urination, mensturation, sweating and all other forms of removing unwanted residues from the body. It releases physical, mental and emotional stress too. The medium of this flow is also utilised by women at the time of delivery. 

3. Pran vayu - Although the name is similar as the ‘whole Prana’ but this part has its own responsibility to function. This vayu centers in our heart and moves all around. It reflects on the ongoing change while remaining connected to our centre. When we inhale clean air, this vayu conducts the strength in our body. The proper balance of this vayu maintains the nervous system and overcomes anxiety or fear. Energy flows smoothly when a rhythmic cycle of breathing is done overcoming breathlessness or heart palpitations. The regular practice of yoga asanas in sync with the breaths and focussed Pranayama can enhance the capacity of lungs and make a healthier respiratory system.

4. Samana Vayu – The name Samaan suggests its meaning as Balance. This vayu is literally known as the balancing air. It is situated in the navel moving primarily in between navel and heart and unifies the two opposite forces of ‘Prana Vayu - located in heart ’ and ‘Apana Vayu - located in pelvic region’. It is responsible for the digestive organs and glands. The main role for this Vayu is to carry the nutrients and take them to various parts of our body. The proper functioning of this vayu separates nutrients from toxins. It improves gastric disorders. On the level of mind as well, it calms down anger and improves decision making cutting all the crap that is not required or not so important. That is why, the power of digestion is very much closely linked to the power of mind – particularly regarding discrimination and judgement.

5. Vyaan Vayu- Vyaan means outward. So, the motion of Vyaan vayu is outward and surrounding the body. This vayu is the energy governing the functioning of joints, veins, nerves and muscles throughout the body, so It can also be understood as a connecting force of energy that supports the functionality of the other four vayus. It has no specific seat or location, but runs through all the nadis (nerves or blood vessels) of the body. Our body has more than 72,000 pathways or Nadis which are connected to the functioning of the whole body. When Vyaan Vayu is working at its best, the blood flows thoroughly in our body, the muscles would be healthy, joints will move with ease and overall breathing would be excellent. This Vayu creates sense of balance and coordination, improves physical & mental stamina. All the important minor and major  decisions are taken with clarity when Vyaan Vayu is functioning well. 

The core is the centre of our muscular system and if this area is weak, it tends to affect our whole body. Having a strong set of core muscles is not limited to athletes and body builders only but is very important to carry out our general day to day activities, have a better posture, reduce fatigue, prevent risk of injury and to perform certain exercises efficiently including walking etc. Strong core muscles will build a strong back. By engaging the core muscles, it takes the strain off the lower back reducing the risk of injury in our spine.

Interestingly enough, if you feel huffy puffy and feel shortness in breath easily, it could be very much possible that you have a weak core amongst other health issues. The diaphragm is the internal muscle that separates the lungs and ribs from our digestive system and controls the breathing. The rest of our outer core muscles support the diaphragm to make breathing easier. 

So, check yourself out if you relate to any of these issues –

Feeling of weakness in the entire body quite often.

Balancing issues while standing, walking or bending. Also, always in a need to take assistance while getting up from sitting position to standing.

Pain in lower back after sitting for a long time.

Pain in lower back after standing for a long time and feel that the pain is travelling towards hips, knees, ankles or feet. 

Struggle to stand up straight. Looking for a supporting wall or an object to lean on and quite often finding yourself with a stooping back. 

Having an un-intentional poor posture while sitting in a chair. The slouching makes breathing shallow and affects the lungs.

Shortness of breath quite easily.

Some basic yoga poses can assist in strengthening the core muscles. Spine alignment is very important part of any workout. Protect your spine and maintain the alignment by engaging your core muscles. Have a safe practice. Take care:)

The nerves and their roots in our system are not just the part of our body structure but they are our body’s entire nervous system. These nerves transmit pain and sensation to other parts of our body. 

A nerve that runs from the back of the pelvis (sacrum), under the buttock and downward through the hip area into each leg and end in the foot is known as the Sciatic Nerve. The sciatic nerve is formed by the combination of 5 nerves in the lumbar (lower) and sacral spine—L4, L5, S1, S2, and S3.

Sciatica pain is when the sciatic nerve gets irritated and/or compressed. Contributing factors to this kind of pain might include a muscle spasm in the lower back /  a bone spur on the spine / narrowing of the spinal canal in the lower back which compresses part of the sciatic nerve / a herniated disc which is a condition that occurs when the soft centre of a spinal disc pushes through a crack in the tougher exterior casing and as a result irritates the nearby nerves. Other causes might include lack of exercise, wearing high heels or incorrect sleeping postures and/or using too hard or too soft mattress!

The pain would feel like a shooting pain or a constant burning sensation in the lower back or buttock. It would spread down the front or back of the thigh and leg and/or foot. Sciatica pain might be accompanied by numbness, tingling or weakness in the back of the leg. The condition most commonly affects one leg and very rarely both legs together.

It is strongly recommended to seek medical advice if any of these symptoms occur, however yoga has some beautiful stretches to overcome sciatic pain. You can also do these exercises for general fitness and to avoid this pain. See the technique of each of these stretches along with the images below - 

1. Supine Figure 4 Pose - Lie down on your back placing feet flat on floor. Place left ankle over the right knee. Grasp right knee with both hands and pull towards your chest. Keep head and back on floor. Retain the position for 20-30 seconds. Feel the stretch on left buttock. Repeat on the other side.

2. Bridge Pose - Lie on your back placing feet flat on floor and keep hip width apart distance. Make sure the knees are directly above the ankles making a 90 degrees angle. Arms beside the body, flat on floor with palms facing down. While inhaling lift the body upwards and retails the position for 20-30 seconds. To come out of the posture, exhale and slowly bring the back on floor. Repeat the steps 2-3 times.

3. Cobra Pose - Lie on your stomach, feet joined, the tops of the feet flat on floor, hands beside your ribcage and forehead on floor. While inhaling, push the ground and lift your body giving a back bend. Keep the shoulders away from ears. Ensure, the lower body from lower abdomen all the way to toes are in contact with floor. Retain the pose for 10-20 seconds. To release the pose, while exhaling bring the body back on the floor and relax. Repeat the steps for 2-3 times.

4. Downward Facing Dog Pose - Place your hands and knees on floor. Adjust your knees directly under hips and hands slightly above your shoulders. While exhaling, lift your knees off the ground. Keeping your knees still in bent position, move your body towards your hips. This will help to bring your tail bone away from the back of your pelvis and as a result will lengthen. Now, lift your sitting bones upwards and straighten your legs, and try to place your heels on the floor. Head is placed softly in between the arms. The complete posture should look like an inverted ‘V’ shape. Retain the pose for 1-2 minutes.

5. Pigeon Pose - From the Downward Facing Dog pose, bring your left knee towards your chest and insert underneath your right leg. Lower your body and rest your left leg on floor. Adjust your left knee slightly behind your left wrist and left heel pointing to the right frontal hip bone. Ensure your right leg is flat on floor with quadriceps stretched but squarely facing the floor. You may retain in this pose or deepen the stretch by moving your body forward, extending arms in front and placing the forehead on floor. Retain the pose for 20-30 seconds and repeat the steps on the opposite leg.

6. Butterfly Pose - Also known as Cobblers pose. Sit on floor with spine straight. Place both soles against each other and grab them with both hands to avoid loosing the contact. Move the knees up and down in swinging motion. To give a deeper stretch, holding on to feet, move forward with spine straight and then downward making an effort to touch the forehead on floor.   

7. Head to Knee Forward Bend - Sit on floor with legs extended in front of you. Bend your right knee, and place the sole of your right foot lightly against the inner left thigh, bringing the heel of the right foot towards your perineum and laying the outer right leg on floor. Inhale, take the arms up, exhale and bend from pelvis. Grab your left foot with both hands, bend towards your left knee and bring your head in between your arms. Retain the pose for 20-30 seconds. Repeat the steps on the opposite leg.

8. Child Pose - Start with kneeling down position, join the big toes and turn the heels outwards. Sit on the gap in between the heels. Bring your body forward in bowing down position, placing arms beside the body with palms facing up then place forehead on the floor. Relax in the pose for 1-3 minutes.

High Blood Pressure is a condition in which the force of blood against the artery walls is too high. To understand it better, consider a pipe connected to a water tap. When the pressure of the water is increased too high, the pipe might cause a burst in a previously weakened point.

Similarly, when our arteries get weak, they reduce in size. Narrow arteries increase the resistance. The narrower our arteries are, the higher our blood pressure will be. If not treated in time, the increased pressure can cause health issues, including heart disease.

When breathing is performed in a certain way and all the mind’s attention is directed on the breathing cycle, energy gets transferred to every part of the body in the form of healing energy. And, as a result it calms the mind, reduces mental stress and regulates high blood pressure. 

Below are some breathing techniques that are beneficial for everyone, especially for patients suffering with high blood pressure. These exercises reduce the blood pressure almost instantly and balance it. If done regularly, provide great benefits overall including mood enhancement and progression towards meditation. Do some subtle stretching exercises prior to commencing the Pranayam practice. Subtle exercises will open every blood vessel in the body. They enhance blood flow and prepare your body to begin the breathing exercises.

1. Bhramri Pranayam (Bee sound breath or Humming sound) - 

Sit comfortably in an easy pose with spine straight. Close eyes.

Keep the jaws relaxed with both set of teeth lightly touching each other. 

Using ‘Shanmukhi’ mudra is beneficial (Index finger - lightly place just above the eyebrows; Middle finger - lightly place on eyelids; Ring finger - lightly place just above the nostrils; Pinky finger - lightly place on upper lip; and thumbs - on the raised part of ears with pressure on so that no outside sound can be heard).

Inhale deeply through your nose.

While exhaling, create a humming sound just like a bee completely through nose. Try extending your exhale and make the sound on high pitch so that vibration occurs. (Sound be like - hhhmmmmmm).

Repeat 5-10 times in the beginning and increase gradually up to 25-30 times.

Rub hands until heat gets generated and lightly place them on eyes for few seconds before opening eyes. 

Caution - Bhramri Pranyam can be done in the morning on empty stomach and 30-60 minutes before lunch or dinner and should be avoided after food. People with low blood pressure should avoid this exercise. 

2. Ujjayi Pranayam (Ocean Breath or Victorious Breath) - 

Sit comfortably in an easy pose with spine straight. Close eyes.

Constrict your throat gently and inhale deeply through both nostrils. The action is similar to sipping a drink through a straw. It will be like ocean sound or whispering sound.

Block right nostril with right thumb and exhale slowly through left nostril. Exhale completely.

Repeat 5-10 times in the beginning and increase gradually up to 25-30 times.

Rub hands until heat gets generated and lightly place them on eyes for few seconds before opening eyes. 

Caution - Do not apply force while inhaling and exhaling, keep breathing comfortably. Patients with heart condition and suffering from migraine should avoid this exercise. Ujjayi Pranayam creates heat in the body, hence practice should be avoided in extreme hot conditions.

3. Anulom Vilom (Alternate Nostril Breathing) - 

Sit comfortably in an easy pose with spine straight. Close eyes.

Rest your left hand on your left knee.

Bring the thumb of the right hand to your right nostril and close the nostril.

Inhale through the left nostril.

Using the index finger or ring finger, close the left nostril and release the thumb from right nostril to exhale through the right nostril.

Inhale through the right nostril. Then, close the right nostril with thumb and release the index/ring finger to exhale through the left nostril. 

Then switch the sides again.

Repeat for 8-10 rounds. 

Rub hands until heat gets generated and lightly place them on eyes for few seconds before opening eyes. 

Do twice a day.

“Tired feet always say that the path is long”

A most common area of foot pain is under the heel and is known as Planter Fasciitis. This kind of condition is sometimes referred to Heel Spur syndrome as well. Another area of pain in heel is behind it and is known as Achilles Tendonitis. These aches are usually not due to any injury but due to lack of exercise. Other causes might include auto immune disease, arthritis, infection or trauma. 

Most commonly, the pain appears when getting up in the morning and goes away gradually after 15-20 minutes. It is certainly a good idea to consult a doctor for medical advice if the pain persists. However, If the doctor gives a green signal and it is only a matter of stretching then you are a winner for sure. Don’t make heel pain a part of your life. Do these simple stretches at home and your feet will feel their best.  

Arch stretch - Sit comfortably on a chair. Place a ball or any round object such as a can of a drink or bottle, under the arch of the foot and roll for approximately 2-3 minutes.

Foot flexes - Sit on the floor and extend both legs in front. Flex both feet downward then upward 10 times. Repeat for 2-3 times. This action will stretch the planter fascia as well as the calves. While flexing upward, heels will get lifted and that is ok.

Towel curls - Sit on a chair with your feet flat on the floor. Spread a towel in front of you. Try to curl up the towel with your toes. Relax your foot after a few attempts then repeat for 4-5 times.

“Unless some misfortune has made it impossible, everyone can have good posture” - Loretta Young.  A person with a good posture looks confident and powerful.

Over a period of time, our habits of sitting or standing in a certain way for longer durations deepen the curves in various parts of our body such as neck and spine that have begun to build a stooping back. Especially day to day activities in the modern world such as working on laptops, tablets and phones can cause us to bend our neck and upper back. As a result, we can get a hunched back, aches in lower back, tightness in muscles and painful joints and if they’re not addressed in time they might lead to more serious problems. Therefore, it is extremely important to maintain a good skeletal structure. 

By maintaining good posture, you will benefit by having improved breathing, improved memory and learning, reduced back and neck pain and improved mood. Apart from keeping your body on the move regularly, practice these Yoga poses daily to improve your body posture. 

1. Goddess Pose

2. Wide Legged Forward Bending

3. Bridge Pose

4. Downward Facing Dog

5. Bow Pose

6. Cow Face Pose

Anjanayeasan (Low Lunge pose or Crescent Lunge pose) is named after The Divine Child Hanuman from the monkey tribe - a super hero from Hindu mythology. Hanuman took birth in the holy lap of his mother Anjani, hence called Anjanaye (Son of mother Anjani). The yoga pose Anjaneasan is linked to the story of Hanuman during his childhood. So, the story goes like this, since baby Hanuman was born gifted with special and supernatural powers. He got attracted to the Sun once in his childhood. Hanuman mistook the glowing Sun in the sky for a luscious fruit and wished to eat it. He pushed the ground with such force, stretching his arms to capture the Sun. Lord Indra saw the baby lunging towards the Sun and got angry. Hanuman placed the Sun in his mouth to eat it causing the universe to lose light. Lord Indra requested the child to open his mouth but Hanuman being stubborn did not want to release it. As a result, Lord Indra threw his weapon thunderbolt (Vajra) straight at Hanuman which struck the baby’s jaw and the Sun got released. 

In the 15th century the great poet Saint Tulsidas wrote a holy book Hanuman Chalisa in which there is a reference made to the above mentioned story - “Yug sahastra yojan par bhanu! Leelyo taahi madhur phal janu!!” 

Meaning - Hanuman has travelled a far distance such as Yug x Sahasra x Yojana to meet Bhanu (Sun) thinking it to be a sweet fruit. Yug sahastra yojan are the terms that determine the distance which is calculated as 1,536,000,000 kilometres to the Sun. This is exactly the distance calculated by NASA to reach Sun from the Earth. - https://www.iskconbangalore.org/blog/hanuman-chalisa-predicts-distance-of-sun/

Anjanayeasan Technique - 

Start with Downward-Facing Dog position. 

While exhaling bring the right foot forward and in between your hands in such a way that your ankle is placed directly under the knee. Make sure the knee does not go beyond the toes and it does not swing inward or outward. 

Lower your left knee on the floor with the top of the left foot rested on the ground.

Uplift your body with open chest.

Raise your arms over your head with palms facing each other or joined (depending on flexibility). Another option for beginners is to place both hands on the front knee. 

Lower your body to your hips and draw your tailbone downwards. After some practice, you may progress into arching the back too.

Look towards the sky or you may keep the gaze in front. 

Breathe normally by staying in the pose for 5-10 seconds and feel the stretch in quadriceps, core, hips and gluteus muscles.

Come out of the pose by tucking your toes of left foot under. Bring your hands down on the mat, and return to Downward-Facing Dog. 

Repeat the same steps on the other leg.

Tip for beginners - Face a wall and place your front foot against the wall, that will help to improve the balance. Keep gaze in front instead of looking up.

Benefits - Stretches quadriceps, hamstrings, groin and hips. Opens up chest and abdomen area. 

“Surrender fully unto the lotus feet of the lord. That is the only business of the perfect human being” - Srimad Bhagavatam, Srila Prabhupada

Surrendering sounds like being imprisoned or giving up on life, controlled by someone else rather than self. However, spiritually speaking the meaning of surrender certainly does not come in that sense. The feeling is rather positive and soothing when we simply let go of situations that are not in our control. Surrender in fact opens up to infinite possibilities where trust comes from within that there is a Divine force taking care of everything in absolutely perfect manner. As spiritual master Eckhart Tolle says, “Surrender is to say ‘yes’ to life—and see how life suddenly starts working for you rather than against you.”

Practice the feeling of surrender on your yoga mat by bowing down before the ultimate reality. The intention is to give up our ego and trusting the wisdom of the Divine to guide the life and actions of the self in order to work in the world. 

Asthtanga Namaskar is one of the pose amongst many in Yoga asanas which can fulfil the practice of surrender on mat. The gesture does not require to choose a personal deity of focus but just an idea that gives one inspiration. The pose is often performed in Surya Namaskar (Sun Salutation) flow sequence and is placed on the sixth step where practitioner touches their body on the ground from eight locations - Both hands, Both Knees, Both feet, Chin and Chest on ground. The literal translation of the pose is Eight Limbed pose (Asht means 8 and Anga means parts of body) and is also known as Caterpillar pose in Yoga world. 

The pose is considered beneficial for hands, wrists, arms and shoulder  strength, improves back muscles hence mobility of the back, expands chest and improves lung capacity as a result, clears mind, reduces tension, stress and anxiety. The pose is also beneficial for those who wish to perform more advanced yogas poses. 

Technique - 

Begin with Plank pose - Place hands directly under shoulders, straighten legs, squeeze buttocks, balance the body on toes, pull lower back towards sky and head levelled with body. Keep neck soft and steady. Gaze fixed directly under and in between the hands. 

2. From this position, touch both knees to the ground. 

3. Lower chest and chin downwards until they touch the ground keeping the elbows hugged to sides of the body. At the same time, raise your pelvic area from the ground. 

4. Retain the posture breathing slowly and with full awareness.

Common mistakes - 

Elbows away from body. (Keep them close to  your rib cage.)

Rushing to enter and exit the pose. (Breathe slowly and be aware of the movement of each part of your body from start to the end of the pose). 

Caution - Should there be any issues with shoulders, neck, wrists or lumbar region, perform with caution or medical advice to be sought. 

During mid 20th century, there had been an Indian Yoga teacher Swami Tirumalai Krisnamacharya who has provided great contribution towards the world of Yoga and is considered the father of modern Yoga. One of the pose in Yoga asanas called Urdhava Mukha Savana Asana (Upward Facing Dog Pose) was introduced by the great master himself and is being taught in yoga schools all around the world ever since. 

Upward facing dog is a back bend pose and is very much similar to Cobra pose but with two major differences. Both the poses are considered as to maintain stability in the lower abdomen region and strengthen the lower back. However, the Cobra pose is considered more for beginners and Upward Facing Dog pose as a more advanced one when the flexibility in the spine is achieved to some extent and is strong enough to hold the posture. So, let us see what similarities and differences these two poses hold -

Technique for Upward Facing Dog pose - 

1. Lie down on your belly. Create distance of few inches between the legs and let the tops of your feet to rest on the mat. 2. Place your hands with palms facing down, close to your body just below your chest or in other words by your ribs. Keep your elbows hugged into your body. 3. Press firmly into your hands as you lift up and begin to straighten the arms. Straighten your arms as far as is comfortable for you. Keep your chest open and broaden through your top shoulders.  4. Drop your shoulders down and away from your ears. Common mistake - Lifting the shoulders.  5. Engage your thigh muscles and lift your legs a few inches off the ground.  6. Keep the tops of your feet pressed to the mat. 7. Start to tilt your back to bend your spine gently. You are the judge of your own body, so go only as far as is comfortable for you.  8. Fix your gaze in front of you. To deepen the pose and if your neck allows, look up towards the sky. 9. Hold the pose for 15-30 seconds.

Bear in mind that Upward Facing Dog pose needs strong wrists and elbows. So, it is advisable to go slow or use props by inserting a small blanket under the hands to elevate. Patients with slipped discs and neck issues should get medical advice or to perform under supervision.