Burn your Body fat to do this Bharadvaja Asana

Twisting poses in yoga stretch and lengthen the spine, calm the nervous system, and help detoxify the body. Most yoga classes include at least some twisting poses because they offer so many great benefits. Bharadvaja’s Twist — called “Bharadvajasana I” (bah-RAHD-vah-JAHS-uh-nuh) in Sanskrit — is a simple seated position that is suitable for most people, including beginners. It’s named after the ancient Indian sage, Bharadvaja. He was a wise seer who is believed to have composed hymns that were later collected in ancient scriptures called the Vedas, around 1500 BCE. This pose is sometimes called, “Pose Dedicated to the Sage Bharadvaja.”

Practicing this twist can help re-balance your body from head to toe, inside and out. It can calm your mind and allow you to feel more peaceful — which might have been how Bharadvaja felt when composing his hymns!


Steps :

  1. Sit on the floor with your legs stretched out in front of you. Place your arms in a resting position at your sides.
  2. Bend your knees and bring them toward your left hip, such that the weight of your body is now resting on your right buttock. The inner side of your left ankle should now be able to rest on the arch of your right foot.
  3. Inhale slowly and stretch your spine to lengthen it as much as possible. Then, exhale slowly and twist your upper trunk to the maximum extent possible. You may keep your right hand on the floor and your left hand will rest on the outer part of the thigh of your right leg.
  4. Ensure that the hip on your left side presses down the weight of the body on the floor.
  5. Now, with a slight bend in the upper part of your back, twist around your backbone and feel its effects from your lower back to the tip of your head.
  6. Try to apply a lengthening force to your spine with each breath, and twist your body further with each exhalation.
  7. Turning your head, look out over the shoulder on your right. Remain in this pose for a minute.
  8. Exhale slowly and gently untwist your trunk to revert to its original position. Now, you need to repeat the same procedure with your right side, placing your weight on the left buttock.


Benefits of Bharadvajasana

  • Practicing Bharadvajasana consistently helps in extending and fortifying your arms, shoulders, spine, thighs, waist, calf muscles and your lower legs (Ankles).
  • It relives in lower back agony, neck torment and sciatica torment.
  • It is good remedial for Carpal Tunnel Syndrome.
  • It is beneficial in the symptoms of stress.
  • It gently massages the organs of abdominal.
  • It boosts the digestive system.
  • It enhances lungs capacity.
  • It stretches belly and reduces the fat of your belly.
  • Daily practices help in reducing side fats of your body.
  • It improves the blood circulation in body.




Bharadvajasana can add variety and detoxifying benefits to your regular yoga practice. Keep the following information in mind when practicing this pose:-

  • Keep the back of your neck soft. Let your head balance gently over your spine, and allow it to be the last part of your spine to turn. Never lead the twist with your head.
  • Let your belly be soft throughout the twist.
  • Keep your buttocks grounded throughout the pose.
  • Allow your pelvis to turn gently with the twist.
  • Do not rush the pose. Move with your breath. Lengthen your spine on the inhalations, and gently rotate deeper on the exhalations.
  • Perform the twist to the right first. Twisting your upper torso to the right will place pressure on the ascending colon. Twisting to the left places pressure on the descending colon. This right-left order stimulates digestion and detoxification. Reversing the sequence and pressing on the descending colon first may cause aggravation, constipation, bloating, and intestinal discomfort.


Strengthen the lower back with Chair Pose (Utkatasana)

Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging! And this is exactly what we do in Utkatasana or Chair Pose. The literal meaning of Utkatasana is intense posture or powerful posture.

(Utkat=Intense, Powerful; Asana= Posture/Pose; pronounced as U-t-kat- asana).

You need just a little bit of determination to stay longer in the Chair Posture. Make sure you read the contraindications before you start.

Steps to Chair Pose / Utkatasana

  • Stand erect with your feet slightly apart.
  • Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
  • Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
  • Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
  • Ensure that you keep your hands parallel to the ground.
  • With awareness, sit straight and lengthen your spine. Relax.
  • Keep breathing and flip through the pages of the newspaper, enjoying national and international news.
  • Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
  • Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.

Tip from Sri Sri Yoga expert: Smile throughout. It will help you to hold the posture longer. It is a good idea to do the Chair Pose after you have finished all the other standing yoga postures. You can then start with the sitting yoga postures or the lying down yoga postures.

Benefits of Utkatasana / Chair Pose

  • Exercises the spine, hips and chest muscles
  • Helps strengthen the lower backand torso
  • Tones the thigh, ankle, leg and knee muscles
  • Balances the bodyand brings determination in the mind

How to Relax Your Mind (Method 2)

yoga therapy

Method 2     Healthy Habits

1 The practice of yoga. Yoga is a type of stretching and low impact exercise that helps to relax the muscles in your body. Because you have to focus on each yoga pose, your spirit leaves no room for contemplating stressors and is forced to a state of peace.

  • It is best to start yoga by taking a class. Yoga classes are done to create a state of relaxation, even though there may be many people present. Find local instructor courses or gyms nearby.
  • Hatha yoga is the most basic style of yoga and is ideal for relaxation. Look for hatha yoga postures that can be treated at home.
  • Do not do yoga if you have physical problems, such as a herniated disc, osteoporosis, or if you are at risk for blood clots.

2 Drink a lot of water. Water is important to keep your body well hydrated and free of toxins, which helps your mind to concentrate better. To help other relaxation exercises, drink plenty of water.

3 Eat food that promotes relaxation. Some foods help reduce related hormones cause anxiety while increasing the hormones that are responsible for creating a sense of happiness and peace.

  • Foods rich in selenium to help reduce anxiety and depression, and include nuts (especially Brazilian nuts), shiitake mushrooms and tuna, cod or salmon.
  • Eat foods rich in magnesium, such as spinach, pumpkin seeds, and halibut.
  • Look for food with high tryptophan content as it helps produce chemical serotonin, which increases happiness. Try the dark chocolate, walnuts and red meat.

4 Moderate exercise. Exercise is responsible for the release of endorphins, which in turn creates a feeling of happiness. Try to do some exercise every day to help you relax after facing a stressful time.

  • Exercise in quiet places or let alone go. If you train in the gym, find an area or room that is mostly deserted time, so you are not distracted by thoughts of things around you.
  • Try to find stupid repetitive exercises to participate. This may include swimming or running laps.

5 Take part in your favorite activities. If you enjoy cooking, reading or playing sports, do these things! Doing the things you enjoy will help clear your mind of anxiety, and will likely release more endorphins that cause happiness.

6 Drink hot liquids. Hot drinks help relieve stress and reduce stress. Look for hot drinks that lack caffeine and alcohol as they can stimulate anxiety and depression.

  • Green tea contains certain natural chemicals linked to reduced stress levels. Drink hot or ice cream from the peaceful offering benefits.
  • Try to drink hot milk. This classic drink in bed can help soothe your troubled mind as it contains high levels of tryptophan, responsible for producing more serotonin in the brain. Heat the milk in a saucepan with honey for a sweet relaxing pleasure.
  • If you decide to have coffee to help you relax, find a decaffeinated version in order not to stimulate hyperactivity.
  • Avoid consuming anything with an excess of sugar, as this will increase your brain and make it relax much more difficult.


How to Relax Your Mind


Training your mind to relax is not difficult and can help you feel rested and prepared at any time. To relax your mind, consider meditation, practicing healthier habits like exercise, engaging in relaxing activities such as listening to music, and avoiding or reducing common stress triggers like social media. When you find methods that work for you, cultivate them and practice them often. Over time, you can relax more quickly and easily.

Method 1     Meditation

Progressive muscle relaxation

This is a process by which tense and then relax all the muscles in your body. Relax the tense muscles after you have altered mental state, and help your mind to be as calm as its body.

  • Start by tightening the muscles of your face one by one. These can include frowning brows, frowning, rubbing the forehead and jaw configuration. Then, allow each muscle to relax.
  • When you are finished with your face, move your body until you have done this with all your muscles.
  • Keep the muscles tense for 5-10 seconds each before releasing them to get the most relaxation process.

Try visualization

This is similar to guided imagery in meditation, in which a peaceful scene is imagined. Imagine the scene in your head for as long as you want, but focus all your thoughts and energy on visualizing this place in your mind.

Practice meditation, or try rejoicing, meditative prayer

This is the process of clearing your mind by focusing on a specific thought, place, word (s), color or object. To meditate, sit (kneel or lie down) in a comfortable position and think (or pray) about a specific thing. It may take more than ten minutes in order to completely clear your mind, but that is normal.

  • You can sit or lie down during meditation, but always keep your eyes closed to help you focus mentally / spiritually.
  • It is normal for restless thoughts to interfere with your meditation. Try to ignore them in the best possible way, by deliberately focusing on (estimating / praising) a specific thing.
  • Use guided imagery to help clear your mind. Imagine a place, real or fictional, where you feel at peace and free from stress. Concentrate on being in this place, including the details of what it looks like and how you feel about it.
  • Meditate for as long as you want, but rest for at least ten minutes once you have cleared your mind proves it is beneficial to the overall stress level and focus.
  • Playing by soothing the music, sounds or positive phrase of the song (for example: “I just feel like something good is about to happen. I just feel like something good is on its way”) can help you focus better for your meditation . Always do whatever it takes to make you feel more comfortable.
  • Meditation has been shown to have health benefits in addition to causing mental relaxation, including lowering blood pressure, high cholesterol and high blood sugar.

Do deep breathing exercises

Although the idea may seem obvious, deep breathing exercises seem to do wonders in relaxing your mind. Practice these diaries and in times of stress to help calm your anxiety.

  • Close your mouth and breathe deeply through your nose. Try to inhale this time for four seconds. Hold your breath for eight seconds, then exhale your breath for a count of eight seconds. Repeat this total four times.
  • If you have trouble stopping your breathing to this point, start at a faster rate and slowly work your way up a longer time.
  • Feel free to adjust the time each inhalation and exhalation lasts, but make sure your exhalation lasts twice as long as your inhalation. Pause between each breath.


Application of Yoga Therapy.

yoga therapy

The application of Yoga therapy is from one or more of three perspectives:

  1. The use of Yoga to gain a sense of power, i.e., to develop muscular power, the power to concentrate, the power to do difficult postures, the ability to work over and extended period of time, etc. This is called the application of shakti-krama.
  2. The use of Yoga to heal specific problems, such as eliminating impurities in the organs (doshas) or energy centers (cakras) and channels (nâdîs) of the body. This is chikitsâ-krama.
  • If sickness is present, it needs to be cured (chikitsâ).
  • If sickness is not present, protection is necessary (rakshana).
  • If sickness is not present and one has learned how to protect oneself, training is necessary (shikshana).
  1. The use of Yoga to go beyond the physical to understand what is beyond the limited sense of self; to know one’s true self as unchanging Witnessing Presence (Purusha) of all that is changing (prakriti). This is called the application of âdhyâtmika-krama.

           The main principles of this form of Yoga therapy are:

  1. Teach what is appropriate to the individual (yukta-shiksana).
  2. Differences in different people must be respected (bheda).
  3. Teachings must consider the situation, place, or country from which the student comes (desha).
  4. Each person needs to be taught according to his or her individual constitution, age, disposition, etc.(i.e., obese, lean, young, old, etc.) (deha).
  5. The method of instruction depends on the time of year, the seasons, etc. (kâla).
  6. Depending on the occupation of the student, he or she will need to be taught different things (e.g., a runner would be taught differently than a philosopher) (vritti).
  7. One must understand the capacity of the student, how much endurance he or she has, how much memory, how much time to study or practice (shakti).
  8. The teaching must conform to the direction of the mind (i.e., it must take a person’s interests into account, such as exercise, devotion, God, chanting, etc.) (mârga).


What is Yoga Therapy?

yoga therapy training in rishikesh

Yoga therapy can be defined as the application of Yogic principles to a particular person with the goal of achieving a particular spiritual, psychological, or physiological goal. The means employed are composed of cleverly conceived steps which include but are not limited to the components of Ashtânga Yoga, which includes the educational teachings of yama, niyama, asana, prânâyâma, pratyâhâra, dhâranâ, dhyâna and samâdhi. Also included are the application of meditation, textual study, spiritual or psychological counseling, singing, imagery, prayer and ritual to meet the needs of the individual. Yoga therapy respects individual differences in age, culture, religion, philosophy, occupation, and mental and physical health. The competent and competent yogin or yogin applies Yoga Therapy according to the period, place and age, strength and activities of the practitioner

Yoga therapy tends to be milder with a greater focus on body awareness, postural alignment and movement that is linked with relaxed rhythmic breathing. It takes time to tune in with the experience of the mind, which cultivates a greater self-consciousness.

Yoga promotes balance and strength on a physical, mental and emotional level. When our balance is disturbed by illness, yoga can help restore it, or manage the disease. “I can tell you that yoga is simply the most powerful system of general health and wellness I have ever seen”

Yoga Therapy Practitioners are experienced yoga teachers who have completed post-graduate training in medical conditions and uses of yoga and its bio-medical effects.

Yoga therapy can be taught in small specialized classes or individually with a qualified therapist. It consists mainly of posture, breathing, mindfulness and relaxation exercises. An individual consultation will review the presentation condition, associated health problems, and lifestyle factors. A short simple exercise program is provided so that clients can begin practicing and benefiting immediately. Generally you can expect to complete a series of 6-8 therapy sessions.

Practical Tools for Holistic Healing

Yoga therapy allows students to take charge of their own health, giving them a better understanding of themselves, and offering them practical tools to affect their own well-being. In just 10 minutes of personalized daily practice, clients can begin to experience more ease in their bodies, better sleep and digestion, and create healthier habits.

By mixing the ancient healing modalities of Yoga and Ayurveda, Yoga Therapy offers practitioners a broad vision through which to see the individual, addressing all aspects of the health and well-being of body, mind and heart. Because of its unique approach and assessment methods, Yoga Therapy can successfully address a wide variety of conditions, such as back pain, chronic diseases, digestive disorders, sleep disorders, anxiety, depression, injury recovery, as well as problem management of composition.

How to Enjoy Natural Beauty


Nature is the combination of five elements: – Earth, Fire, Air, Water and Space and all elements are pure & Natural.

When we visit in nature, we enjoy the nature & Nature gives us lots of things like food, water, fresh air etc.

We should respect Nature & Nature will respect us. All Natural elements have lots of power for our healthy life.

Rishikesh is beautiful city known as world capital of Yoga.

All over the world‘s people are visiting here for doing Yoga & enjoying Natural beauty.

Rishikesh has a beautiful river known as “Ganga” & lots of beautiful Mountains & temples & other spiritual places.

Ayurveda : the way of life(आयुर्वेदो अमृतानाम)

Ayurveda : the way of life(आयुर्वेदो अमृतानाम)

Ayurveda is like a nectar.As the ​nectar gives longevity same way Ayurveda gives longevity.

It is the oldest health care system in the world with roots going back to the Vedic era.

It is also believed that Ayurveda was discovered by Brahma,​ ​the​ ​creator.

Ayurveda is made of two words.
That means “science of life” .

Ayurveda teaches the way of life that how we would be healthy.what kind of lifestyle we should adopt for being healthy,what to eat ,what not to eat.​ ​what to eat ,what not to eat.

Ayurveda believes that Regular daily routine has an effect on dosha, it is for good health,for a strong immune system and balance mind.here we mention below what kind of schedule should follow to be healthy……

Braham muhurat uttishthata (get up before sunrise)

Drink water empty stomach

Regular body massage (including scalp and sole of feet)

Take afterward a warm shower.

Yoga asanas or short walk or exercises


Going to bed between 9 pm to 10 pm.

Regular meals

Don’t have more than 3 meals a day; avoid meals in between

Have your meals always at the same time.

Cleansing Process Benefits

ayurvedic cleasing in rishikesh

According to Gheranda Samhita or Hatha Yoga Pradipika there are six cleansing processes we have known as Shatkarma means ‘Shat’ → six, ‘karma’ → procedures.

Six Procedures are:

  • Dhauti
  • Basti
  • Neti
  • Nauli
  • Tratak
  • Kapalbhati

Means :

  • Washing (physical and mental body)
  • Anema
  • Nasal cleansing
  • Abdominal purification technique
  • Eyes and Mental cleaning
  • Shining head kriya

These six procedures are helping us to clean our physical and mental body. As well as it helps​ ​us to be spiritual.

These shat kriyas has lots of powerful benefits.

As the beginners, all kriyas should practice under a good guidance because incorrect knowledge about these kriyas can be problematic ​sometimes​.

Once you become a good practitioner according to your body condition you can practice it by yourself, but before that you should collect all correct information about it.