Surya Namaskar

While I moved through a progression of poses, from Surya Namaskar  to Naukasana, all muscles in my body were engaged. Working my limbs, shoulders stretched, twisting my torso. I juggled between maintaining postures and attempting to breathe the right way. I had already dreamt of the hot bath or oil massage that I’ll head for but there was no need to. I felt light, relaxed and a sense of relief took over.

Surya Namaskar is best done early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps on our way to good health.
Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. You might find several versions on how to practice Sun Salutation. However, it is best to stick to one particular version and practice it regularly for best results.
Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet, For the next 10 days, start your day with a feeling of grace and gratitude towards the sun energy. Do 12 rounds of Sun Salutation, ollowed by other yoga poses and then rest deeply in yoga nidra. You might just find that this could be your mantra to stay fit, happy and peaceful throughout the day.

1. Tadasana (Mountain Pose)

This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other poses.

Stand with your heels slightly apart and hang your arms besides the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips and ankles should all be in one line. You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy.
 

2. Vrikshasana (Tree Pose)

This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back. It replicates the steady stance of a tree. Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.
 

3. Adho Mukho Svanasana (Downward Facing Dog Pose)

This pose stretches hamstrings, chest and lengthens the spine, providing additional blood flow to the head. It is will leave you feeling energized. Sit on your heels, stretch your arms forward on the mat and lower your head. Form a table, like pushing your hands, strengthening your legs and slowly raising your hips. Press your heels down, let your head hand freely and tighten your waist.
 

4. Trikonasana (Triangle Pose)

It stretches the legs and torso, mobilizes the hips and promotes deep breathing, leaving one with enlivening effects. Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Ensure that your body is bent sideways and not forward or backwards. Stretch as much as you can while taking long, deep breaths. Repeat on the other side.
 

5. Kursiasana (Chair Pose)

An intensely powerful pose, this one strengthens the muscles of the legs and arms. It builds your willpower and has an energizing effect

on the body and mind. Stand straight with your feet slightly apart. Stretch your arms but don’t bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on chair. Keep your hands parallel to the ground and back straight. Take deep breaths. Bend gradually but make sure your knees don’t go beyond your toes.

6. Naukasana (Boat Pose)

It tightens the abdominal muscles and strengthens shoulders and upper back. It leaves the practitioner with a sense of stability. Lie back on the mat with your feet together and hands by your side. Take a deep breath and while exhaling gently lift your chest and feet off the ground. Stretch your hands in the direction of your feet. Your eyes, fingers and toes should be in one line. Hold till you feel some tension in your navel area as your abdominal muscles begin to contract. As you exhale, come back to the ground and relax.
 

7. Bhujangasana (Cobra Pose)

This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible.

Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands. Keep your elbows straight and make sure you put equal pressure on both palms.  Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground.
 

8. Paschimottanasana

This asana helps in improving the flexibilty of the hamstrings and hips and lengthens the spine. Sit up with your back straight and toes pointing outwards. Breathe in and raise your hands over your head and stretch. Now, while breathing out bring your hands down and bend then forward to touch your legs. Place your hands wherever they reach, hold your toes if you can but don’t force yourself. Breathe in and elongate your spine. While breathing out, keep your navel close to your knees.
 

9. Child's Pose

This restful posture helps let go and surrender. It restores vitality physically, mentally and emotionally. Insert the pose between challenging poses, and practice with closed eyes, listening to the sound of your breath. Bend your knees and sit on your heels. Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side. Press your thighs against your chest and breathe lightly.

10. Sukhasna
Sukhasna is a comfortable position for pranayama and meditation. It gives the practitioner a centering effect. All the other asnas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. This asna takes the yoga practice beyond its physical dimension and helps you get in touch with your spiritual side. Sit comfortably on the mat with crossed legs (left leg tugged inside the right thigh and right leg tugged inside the left thigh). Keep spine straight. Place your hands on your knees. You can use the Jnana mudra or Chin mudra. Relax your body and breathe gently.

How to look Younger

Soulfit Yoga

Yoga helps you to attain your ideal body weight and gives you a proportionate body by removing excess weight from all body organs. It helps to improve flexibility and maintain correct posture for young looks. Detoxifying your body is most essential for beauty. Yoga improves blood circulation and helps to remove toxins from the body. Detoxification of alimentary canal through yogic kriyas helps optimum absorption of nutrients in your food. Yogapractice helps to provide nutrition at the cellular level. All the internal organs and particularly the endocrine glands get activated and their functioning is optimized.

Yoga practice helps to reduce the stress levels considerably and provides complete relaxation. Yoga asanas and pranayama makes you free from disease by strengthening the immune system. Healthy body means healthy skin.

Yoga practice can specially benefit women to retain their naturalbeauty while coping up with menstrual problems, child birth, work and home stress etc. Most of the film personalities around the world practice yoga for years to retain their beauty and youthfulness. Yoga helps women to stay slim and active. So, ideally start your day with yoga practice.

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Soulfit Eating

Eat a healthy and nutritious diet. Eat sattvik food as per yoga diet philosophy. Include plenty of fresh dark green leafy vegetables, fresh fruits, milk, sprouts, nuts, whole grain cereals etc to your food. Eat fresh fruits and vegetables in raw form or enjoy fresh vegetable/fruit juices. Vegetable juices are a low calorie storehouse of nutrients. Eat a balanced diet and include handful of nuts. Avoid tea, coffee, alcohol and aerated drinks. Try to eat freshly cooked food as far as possible. Stop intake of processed and junk food.

• Make water as your favorite drink. Drink plenty of water as it hydrates the skin and helps to remove toxins. It also helps to promote smooth bowel movements.
• Be cheerful at all times. There is nothing better than laughter yoga in this regard.
• Practice detachment and avoid excesses of food, drinks or emotions. Eat for nutrition and not for taste buds.
• Follow an active and healthy lifestyle.
• Clean and exfoliate your skin regularly. Use an effective moisturizer.
• Get your body massaged periodically. Oil massage improves blood circulation and improves the health of the skin.
• Avoid over exposure to sun. Do remember to apply your sun screen lotion.
• An eight-hours sound sleep will help your body to replenish, regenerate and rejuvenate itself. Take rest at the end of the day. Do not skip sound sleep, as a restless mind often affects the overall health.

Soulfit Meditation

Practice meditation for 5 to 10 minutes and gradually increase the time. If you know no other meditation, practice om recitation by closing your eyes and concentrating on area between your eyebrows. Meditation will cool your nerve, improve your concentration and confidence.

Stay Soulfit ...... !

Simply Live

Development is a much-abused word — it is used almost always to refer to material development, excluding the spiritual or holistic aspects. In our zeal to quantify development and express it in empirical terms, we seem to expect that the graph should ideally move only upward; hence our obsession with rising gdp, production, sales, profits and salaries. Development is equated with a culture of ‘more’. This is so at all levels: personal, national and global. Mahatma Gandhi might have called this a migration from a need-based economic order to a greed-based one.

 In our world of excess, there's a quiet movement towards minimalistic living that's gaining momentum. A growing number of people in urban cities is questioning whether they need as much as they have: clothes, accessories, gadgets and everything that fills our homes but doesn't necessarily serve us better or make us happy. People are embracing `voluntary simplicity'. In other words, they are developing the art of living with less - going back to our rustic roots.

 The goal of development, according to Indian thought, is moksha, or liberation. In life, the manifestation of such development is in your movement towards being a jivanmukta, a free-in-life person. The four purusharthas, or pursuits recognized and sanctioned by Hindu thought, are: Dharma, Kama, Artha, and Moksha. Moksha, of course, comes in the end, as a supreme finale. The other three pursuits are not sequential: they do not come one after another: they run concurrent. Once  the road map to development is clear, all doubts resolve by themselves.

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HOW TO SIMPLIFY 

Get yourself in a natural place, like a park and just sit. You can be by yourself or be with loved ones. Look out for the stars and the moon - it will make you happy. Not wanting a lot and not needing to do anything is conducive to happiness. A lot of us are really wound up, so it doesn't happen automatically. It's a habit you teach yourself.

Pare down your possessions or at least stop buying things you don't really need. Move to a smaller place,  get  people with negative energy out of your life. Spend time with people you love. Schedule time where you can just relax, turn off your gadgets, eat simple, whole, fresh foods, and talk to your family. 

In Gandhi’s terminology, a world order based on greed — is ultra vires to dharma. It leads a person astray from the road to sustainable development. What is true of an individual is equally true of the nation and the world.

Stay Soulfit ...... !

Grow positive energy of the Soul (Praan) with Pranayama

Pranayama is control of Breath . "Prana" is Breath or vital energy in the body. On subtle levels prana represents the pranic energy responsible for life or life force, and "ayama" means control. So Pranayama is "Control of Breath". One can control the rhythms of pranic energy with pranayama and achieve healthy body and mind. Patanjali in his text of Yoga Sutras mentioned pranayama as means of attaining higher states of awareness; he mentions the holding of breath as important practice of reaching Samadhi. Hatha Yoga also talks about 8 types of pranayama which will make the body and mind healthy. Five types of prana are responsible for various pranic activities in the body, they are Prana, Apana, Vyan, Udana & Samana. Out of these Prana and Apana are most important. Prana is upward flowing and Apana is downward flowing. Practice of Pranayama achieves the balance in the activities of these pranas, which results in healthy body and mind.

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Breathing is a vital process which starts at the time of birth and stops at the death. The important Oxygen is provided to all the parts, organs and cells of the body. The maximum time a person can survive without oxygen is about 4 minutes. All the metabolic processes require oxygen. Oxygen is life, a vital force. This vital energy is called Prana.

The process of controlling the Prana is called Pranayama. So pranayama is the science related to vital force supplying energy and controlling the body mind complex. Breathing is the process of taking in this vital energy and removing the waste products out of our body and mind. Generally breathing includes inhalation and exhalation but pranayama includes retention of breath (known as 'Kumbhaka' in Sanskrit) as well. This is a very important process. The air can be retained in the lungs or out of the lungs. The ancient texts say that retention of air, increases the level of prana (energy) in the body, also it regulates the flow of pranic energy through out the body. So pranayama helps remove all the ailments and also can stop the aging process of the body.
 

All the processes and organs like heart, brain, digestive organs, endocrine glands in the body have rhythms. Also the breathing has specific rhythms. Pranayama is Rhythmic breathing, bringing the breath in natural rhythm by controlling the process of inhalation, exhalation and retention.

In process of breathing, one uses diaphragm, intercostals muscles in the chest. The diaphragmatic breathing is called vertical breathing and is considered a more efficient way to inhale air than inhaling while expanding the chest which is called horizontal breathing...

In pranayama, one should utilize the diaphragm efficiently to get more oxygen without making more efforts. The diaphragm is attached to the organs like heart and lings, also the liver, spleen, pancreas and stomach from the bottom side. Efficient movement of the diaphragm makes the functioning of these organs more efficient.

Stay healthy Stay Soulfit !

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AUM the eternal sound of Universe.

Om is not a word but rather an intonation, which, like music, transcends the barriers of age, race, culture and even species. It is made up of three Sanskrit letters, aa, au and ma which, when combined together, make the sound Aum or Om. It is believed to be the basic sound of the world and to contain all other sounds. It is a mantra or prayer in itself. If repeated with the correct intonation, it can resonate throughout the body so that the sound penetrates to the centre of one's being, the atman or soul.

During meditation, when we chant Om, we create within ourselves a vibration that attunes sympathy with the cosmic vibration and we start thinking universally. The momentary silence between each chant becomes palpable. Mind moves between the opposites of sound and silence until, at last, it ceases the sound. In the silence, the single thought—Om—is quenched; there is no thought. This is the state of trance, where the mind and the intellect are transcended as the individual self merges with the Infinite Self in the pious moment of realization. It is a moment when the petty worldly affairs are lost in the desire for the universal. Such is the immeasurable power of Om.

"The goal which all the Vedas declare, which all austerities aim at, and which men desire when they lead the life of continence … is Om. This syllable Om is indeed Brahman. Whosoever knows this syllable obtains all that he desires. This is the best support; this is the highest support. Whosoever knows this support is adored in the world of Brahma."
~ Katha Upanishad I

The syllable is discussed in a number of the Upanishads, which are the texts of philosophical speculation, and it forms the entire subject matter of one, the Mandukya.

AUM is a bow, the arrow is the self, And Brahman (Absolute Reality) is said to be the mark. (Mandukya Upanishad) The essence of all beings is the earth. The essence of the earth is water. The essence of water is the plant. The essence of the plant is man. The essence of man is speech. The essence of speech is the Rigveda. The essence of Rigveda is the Samveda. The essence of Samveda is OM. (Chandogya Upanishad) All those activities which people start with uttering the syllable OM do not fail to bear fruit. (Shankaracharya's Commentary on the Taittriya Upanishad 1.8.1) In the Puranas the syllable Om became associated in various ways with the major Hindu devotional sects. Saivites mark the lingam (a symbol of Shiva) with the symbol for Om, while Vaishnavites identify the three sounds as referring to the trinity of Vishnu, his wife Sri, and the worshiper.

Om is spoken at the beginning and the end of Hindu mantras, prayers, and meditations and is frequently used in Buddhist and Jain rituals as well. Om is used in the practice of Yoga and is related to techniques of auditory meditation.

From the 6th century, the written symbol of Om was used to mark the beginning of a text in a manuscript or an inscription. Om Parvat, a sacred peak at 6191m in the Indian Himalayas, is revered for its snow deposition pattern that resembles Om.

In Hinduism, Om (also spelled Aum) is a Hindu sacred sound that is considered the greatest of all mantras. The syllable Om is composed of the three sounds a-u-m (in Sanskrit, the vowels a and u combine to become o) and the symbol's threefold nature is central to its meaning. It represent several important triads:

- The three worlds - earth, atmosphere, and heaven
- The three major Hindu gods - Brahma, Vishnu, and Siva
- The three sacred Vedic scriptures - Rg, Yajur, and Sama

Thus Om mystically embodies the essence of the entire universe. This meaning is further deepened by the Indian philosophical belief that God first created sound and the universe arose from it. As the most sacred sound, Om is the root of the universe and everything that exists and it continues to hold everything together.

Aum Shanti Shanti Shanti.........

Stay Soulfit !

International Day for Yoga - June 21

June 21 was declared as the International Day of Yoga by the United Nations General Assembly on December 11, 2014. Yoga, a 6,000+-year-old physical, mental and spiritual practice having its origin in India, aims to transform body and mind. The declaration came after the call for the adoption of 21 June as International Day of Yoga by Indian Prime Minister, Narendra Modi during his address to UN General Assembly on September 27, 2014 wherein he stated:

"Yoga is an invaluable gift of India's ancient tradition. It embodies unity of mindand body; thought and action; restraint and fulfilment; harmony between man andnature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with your self, the world and the nature. By changing our lifestyle and creating consciousness, it can help us deal with climate change. Let us work towards adopting an International Yoga Day”

”By changing our lifestyle and creating consciousness, it can help us deal with climate change,” he told the group of nations at the time. ”Let us work towards adopting an International Yoga Day.”  On Thursday, 177 countries co-sponsored the resolution to establish an international day of yoga, Pakistan, India’s neighbor and long-time rival did not join in doing so. Malaysia is also not sponsoring the event. Islamic clerics sparked controversy in 2008 after issuing a fatwa against yoga, because of its association with Hinduism.

The resolution on 'International Day of Yoga' was introduced by India's ambassador to UN Asoke Mukerji and had 175 nations joining as co-sponsors, the highest number ever for any general assembly resolution.

It is also for the first time that such an initiative has been proposed and implemented by any country in the UN body in less than 90 days.

TOURIST VISA ON ARRIVAL TO INDIA

Visitors from 43 countries no longer have to queue up at local consulates, but can instead apply for their visas online and collect them at airports.

Most other foreigners had to wait several weeks before learning whether they would be allowed to enter India after submitting their applications at visa processing centers.

The new visa-on-arrival will be available at nine major airports in India. Bangalore,Chennai,Cochin,Delhi ,Goa, Hyderabad,Kolkata,Mumbai & Trivandrum

Visa on Arrival Facility is available for holders of passport of following countries
Australia,Brazil,Cambodia,Cook Islands,Djibouti,Fiji,Finland,Germany,Indonesia,Israel,Japan,Jordan,Kenya,Kiribati,
Laos,Luxembourg,Marshall Islands,Mauritius,Mexico,Micronesia,Myanmar,Nauru,New Zealand,Niue Island,Norway,
Oman,Palau,Palestine,Papua New Guinea,Philippines,Republic of Korea,Russia,Samoa,Singapore,Solomon Islands,
Thailand,Tonga,Tuvalu,UAE,Ukraine,USA,Vanuatu,Vietnam. 

Eligibility

• International Travellers whose sole objective of visiting India is recreation , sight seeing , casual visit to meet friends or relatives, short duration medical treatment or casual business visit.
• Passport should have at least six months validity.
• International Travellers should have return ticket or onward journey ticket,with sufficient money to spend during his/her stay in India.
• International Travellers having Pakistani Passport or Pakistani origin may please apply for regular Visa at Indian Mission.
• Not available to Diplomatic/Official Passport Holders.

Instructions for Tourist Visa on Arrival (Enabled by ETA)

• Applicants of the eligible countries may apply online minimum 4 days in advance of the date of arrival with a window of 30 days. Example : If you are applying on 1st Sept then applicant can select arrival date from 5th Sept to 4th Oct.
• Recent front facing photograph with white background and photo page of Passport containing personal details like name,date of birth, nationality , expiry date etc. to be uploaded by the applicant. The application is liable to be rejected if the uploaded document and photograph are not clear and as per specification.
• Tourist visa on arrival (TVoA) fee is US$ 60/- per passenger excluding interchange charge for credit/debit cards.The fee must be paid 4 days before the expected date of travel filled by you otherwise application will not be processed.
• TVoA fee once submitted is non refundable.
• Applicant should carry a copy of ETA along with him/her at the time of travel.
• Biometric details of the applicant will be mandatorily captured at Immigration on arrival in India.
• The validity of visa will be 30 days from the date of arrival in India.
• Electronic Travel Authorisation (ETA) is valid for entry through 9 designated Airports i.e. Bangalore,Chennai,Cochin,Delhi ,Goa, Hyderabad,Kolkata,Mumbai & Trivandrum .
• This facility is in addition to the existing Visa services.
• Tourist Visa On Arrival (TVoA) is allowed for a maximum of two visits in a calendar year.
• Tourist Visa On Arrival (TVoA) once issued on arrival is non-extendable , non-convertible & not valid for visiting Protected/Restricted and Cantonment Areas.
• Applicants can track the status of their application online by clicking visa status.
• For any assistance call 24 * 7 Visa support center at +91-11-24300666 or send email to indiatvoa@gov.in

The documents required for Tourist Visa On Arrival are :

• Scanned First Page of Passport.
  • Format -PDF
  • Size : Minimum 10 KB ,Maximum 300 KB

The digital photograph to be uploaded along with the Visa application should meet the following requirements:

• Format – JPEG
• Size
  • Minimum 10 KB
  • Maximum 1 MB
• The height and width of the Photo must be equal.
• Photo should present Full face, front view, eyes open.
• Center head within frame and present full head from top of hair to bottom of chin.
• Background should be plain light colored or white background.
• No shadows on the face or on the background.
• Without borders.

Source of information - https://indianvisaonline.gov.in/visa/tvoa.html

Courtesy - Government of India.

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