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Yoga Life, Holistic approach to health

The definition of health according to WHO . Health is a state of complete physical, mental, and social well-being and not merely the abs...

Yoga Life, what can help to fight coronavirus

COVID-19 coronavirus is originated in Wuhan, China but now it is not limited to a country or a region , The World Health Organization (WHO) has declared the new coronavirus outbreak, COVID-19 coronavirus is a virus of SARS family.
Symptoms of COVID-19
  • fever
  • cough
  • difficulty breathing
  • pneumonia in both lungs 
who are on more risk
People 65 years or older, and/or people with medical issues, like heart disease, diabetes, high blood pressure, cancer, or a weakened immune system, are at a higher risk for getting very sick from COVID‑19.
If you are a high-risk individual and you develop fever or symptoms, call your doctor.
HOW we can help to prevent the spread of any respiratory virus, including COVID‑19:
· Wash hands often for 20 seconds and encourage others to do the same.
· If no soap and water are available, use hand sanitizer with at least 60% alcohol.
· Cover coughs and sneezes with a tissue, then throw the tissue away.
·Avoid touching your eyes, nose, and mouth with unwashed hands.
·Disinfect surfaces, buttons, handles, knobs, and other places touched often.
· Avoid close contact with people who are sick.
·social distancing involves staying away from other people to avoid catching or spreading illness.

How yoga can help in prevention of coronavirus COVID‑19/ other virus

As we know the people with good immune system are at low risk. There are more than 200 different viruses that can enter our body at any moment. In our hectic, everyday lives, we're prone to runny noses, coughs, head colds, stomach aches and many other illnesses we can certainly work our way to strengthen our defense mechanism. Yoga, perhaps, is one of the most effective and time-tested natural immunity boosters that we can adopt for a healthier life.
Colds are caused by bacteria that affect the upper respiratory system, causing stuffiness, coughing, and sore throat. If the immune system is weak, the bacteria can go into the lungs and cause bronchitis or pneumonia. Yoga is one of the main tools for maintaining the health of our respiratory system. Breathing technique and asana (posture) help improve the mechanical efficiency of our lungs by conditioning the repertory tract that increases the elasticity and strength of the whole lung. This helps prevent infection
Some Pranayama (Breathing Techniques) to boost your immune system.

Yogic breathing is known as Pranayama (Breathing Techniques). Stress is one of the most serious reasons for poor immune system. When you are stressed out your internal environment is unbalanced and bacteria and viruses start attacking the body. Pranayama (Breathing Techniques) reduces stress levels and fight against anxiety to boost immune system. Through Pranayama (Breathing Techniques) we control our breathing elongating the inhales and exhales which help to improve our nervous system, provide more oxygen in our blood and anxiety levels begin to abate. Consequently our body automatically re-balances and restores immune system. 
1. Bhramari Pranayama (The Humming Bee Breathing Technique)
2. Kapalbhati Pranayama (Forehead Shining Breathing Technique)
3. Anuloma Viloma Pranayama (Alternate Nostril Breathing Technique)
4. Bhastrika Pranayama (Bellow Breathing Technique – Breath of Fire)
Watch videos to learn pranayam to improve immunity

Asana / Physical exercise to improve immunity-
There are many asana which can help to boost immunity but the simple and best is Surya Namaskar or Sun Salutation it is a sequence of 12 powerful yoga poses
Surya Namaskar

1: Prayer pose – Pranamasana

  tand at the end of your mat, keep your feet together and distribute your weight on both feet equally.
   Open your chest and just relax your shoulders.
   Breathe in and lift both your arms up from the sides.
   Exhale and bring your palms together in a prayer position in front of your chest.

2: Raised arms pose – Hastauttanasana

   Breath in and lift your arms up and back.
   Make sure that your biceps are close to your ears.
  Make effort to stretch your whole body starting from the heels up to the finger tips.

3: Hand to foot pose – Hasta Padasana

  Breathing out and bend forward from your waist while keeping your spine straight.
  Exhale and completely bring your hands down to the floor beside your feet.

4: Equestrian pose – Ashwa Sanchalanasana

   Breath in and push your right leg as far back as possible.
   Bring your right knee to the floor and slowly look up.

5: Stick pose – Dandasana

   Breath in and take your left leg back
   Bring your whole body in a straight line.

6: Salute with eight parts or points – Ashtanga Namaskara

   Gradually bring your knees down to the floor then exhale.
   Slightly take your hips back and slide forward.
   Relax your chest and chin on the ground.
   Elevate your posterior a little bit.

7: Cobra pose – Bhujangasana

    Slide forward and raise your chest up into the Cobra pose.
    Keep your elbows bent and fixed in this pose.
    Keep your shoulders away from your ears.
    Slowly look up.

8: Mountain pose – Parvatasana

     Breath out and lift your hips as well as your tail bone up.
     Put your chest downwards to create an inverted V pose.

9: Equestrian pose – Ashwa Sanchalanasana

    Breath in and bring your right foot forward in between the two hands.
     Bring your left knee down to the ground.
     Press your hips down then look up.

10: Hand to foot pose – Hasta Padasana

     Breath out and bring your left foot forward.
     Keep your palms on the ground.
     You can bend your knees, if you feel some discomfort.

11: Raised Arms Pose- Hastauttanasana

     Breath in and roll your spine up,
     Make your hands go up and bend backwards a little bit
     Push your hips slightly outward.

12: Prayer pose – Pranamasana

   tand at the end of your mat, keep your feet together and distribute your weight on both feet equally.
    Open your chest and just relax your shoulders.
    Breathe in and lift both your arms up from the sides.
    Exhale and bring your palms together in a prayer position in front of your chest.

Be aware , keep yourself clean and hygienic, increase your immunity ,avoid travelling,  aware other to fight with novel coronavirus COVID-19 coronavirus

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Yoga Life, The Patanjali Yoga Sutras an Introduction

The Patanjali Yoga Sutras is the most popular influencer for wisdom, concepts, and practices of yoga even for modern yoga cultures today .Patanjali can be said as one of the finest collection of knowledge on the path of spirituality laid out in an easy and structured format for anyone seeking enlightenment. Even though yoga has been mentioned in various ancient texts, including the Vedas, Upanishads, the Bhagavad Gita etc, the credit for putting together a formal, cohesive philosophy of yoga goes to Sage Patanjali. In his Yoga Sutras, Patanjali has provided the very essence of the philosophy and teachings of yoga in a highly scientific and systematic exposition. it is created by Maharishi Patanjali, who is also considered as ‘the father of Yoga’. Although people know very little about Patanjali himself, many believe he’s thought to have lived between 200 and 500 B.C.The   Patanjali Yoga Sutras are one of the nine darshanas of Hindu schools of philosophy and a very important milestone in the history of Yoga. The book is a set of 195 aphorisms (sutras), which are short, terse phrases designed to be easy to memorize. Though brief, the Yoga Sutras is an enormously influential work that is just as relevant for yoga philosophy and practice today as it was when it was written. The sutras are divided into four chapters (pada) as follows:
Samadhi Pada: The first chapter provides a definition and the purpose of yoga. various approaches that can be used to achive the objectives of yoga are provides. it has 51 sutras. in sutra 2 of the first chapter, patanjali defined the yoga as


            योगश्चित्तवृत्तिनिरोधः॥२॥ 

yogascitta vritti nirodhah” (Sanskrit)


"Yoga is the restraint of the modifications of the mind-stuff"
– translation by Swami Vivekananda


Sadhana Pada: the second chapter contains the practical approach to achieveing the goals of yoga. In this chapter the author gives a description of the eight limbs of yoga called Ashtanga Yoga, which is how the yoga sutras, patanjali explains the two paths or the two forms of yoga kriya yoga and ashtanga

(Eightfold or Eight-limbed Yoga).

1. Yama 


Ahimsa: Non-violence or not harming other beings
Satya: Truthfulness
Asteya: Non-stealing

Brahmacharya: Moving into Bigness; Chastity

Aparigraha: Non-accumulation, Non-possessiveness

2. Niyama

Saucha: Cleanliness or purity of the body

Santosha: Happiness and Contentment

Tapas – Endurance and Acceptance

Swadhyaaya – Self-awareness, and self-study

Ishwara Pranidhaana – Devotion to and love for the divine

3. Asana

4. Pranayama

6. Dharana

7. Dhyana

8. Samadhi

Vibhuti Pada: The third chapter focuses on some of the supernatural powers that an adept yogi may be able to attain .  It is said, yogis achieve mystical powers (siddhi) due to the regular practice of yoga. it has 56 sutras.

Kaivalya Pada: In the fourth chapter the nature of the mind and mental perceptions, desire, bondage and liberation and what follows it are discussed. It describes how the yogi deals with the overall process and after-effects of enlightenment.  it has 34 sutras.



The Yoga Sutras of Patanjali are also sometimes referred  as "Raja Yoga" or the "Royal Yoga" or the "yoga of mind" because mind is the king of our body if control it we can have control over all of our body all thoughts , activities all and every thing

Patanjali yoga Sutras PDF free download 

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complete chanting of yoga sutra


Yoga Life, ushapana , the magical, scientific free Water therapy

Water therapy has been known in India since ages. The ancient Indian text and traditions describe it as ushapana ( drinking water in the early hours before sunrise)


Healing benefits
The technique described as ushapana in ancient indian text is an integral part of naturopathy.  'Sickness association' Japan's  organization for health experimented and certified the positive benefits of this water therapy.

This therapy give remedial effects to the following major disease of health problems
1. Headache, blood pressure, anemia, obesity, arthritis, joint pain
2. Cough, chronic, cold, asthma
3.meningitis, hyper acidity, liver problem
4. Constipation , gastritis, weak digestion
5. Irregular menstrual cycle
6.urine infection


Method- it is most effective to drink water empty stomach early in the morning. if you get up late due to some constraints, you may do this whenever you get up. The best practice is to drink water soon after leaving the bed. Remember don't brush your teeth before drinking water.
Process is as follows sit and drink slowly, drink as much as you can in normal case for a adult of around 60 kg weight the right amount of water is 1 liter un one sitting. For more weight should drink 1.25 or so on.
In starting if you find difficult to drink to much water try to drink as much as you can and slowly increase the amount in few days. Always remember that water should be clean and drinking quality for more benefit drink water stored overnight in a utensils made up of copper.

Most beneficial setting posture is ukduasan , sit with only the sole of feet touching the floor there should be minimum gap between the legs. However any setting posture is good.

Drink water in sitting posture and after drinking complete water stand up and do tadasan- triyaktadasan-katickrasan 5-5 each for more benefit.



Important note-

Should not eat of drunk any thing for atleast 45 minutes
If one feel cold, throat pain, fever or weakness , should not drink cold water, slightly less or more warm water will be better.
If someone feel warm or have some burning sensation then one should normal temperature water 
For first 10-15 days the quantity and frequency of urination might increase.
Eat little lesser then your hunger and chew it thoroughly
Don't drink water while eating, if it is necessary take a few 3-4 ships of water
Drink good amount of water after 1 to 1.5 hours of eating.

Scientific justification
The stomach are physically dull during the sleep. But all the physiological and biochemical activities continue. The metabolic activity during the digest the food intake. The vital chemical produced are distributed in the different part of body Drinking of water in adequate amount immediately after getting up fill the empty stomach helps it's excess supply necessary to flush out the harmful substance remaining in the body.

Why drink without brushing
Saliva produced during the night contain certain types of unhealthy substance. A layer of these remains coated on the teeth and tongue. Drinking large amount of water in this stake takes these substance inside in a very dilute from which works as a vaccine and helps body to produce antibodies chance improve our immunity.
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Yoga Life, different paths of yoga


Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India it means union it is a spiritual science of self-realisation there are many kind of yoga as follow but the aim of all is same



1.Karma Yoga or the Path of Action (karma)- Karma yoga is the yoga of action or work; specifically, karma yoga is the path of dedicated work. it is the path of action, or selfless service towards others The intention when practicing karma yoga is to give selflessly for the good of others without thought of one's self or attachment to the results of one's actions. Acting in this way is considered the right way to approach service and it is said to purify the mind.


2.Bhakti Yoga or the Path of Devotion (bhakti) - Bhakti as a form of union with the Infinite must be as old as human civilization. Bhakti Yoga  is union through love and devotion." Bhakti yoga, like any other form of yoga, is a path to self-realization, to having an experience of oneness with everything.


3.Jnana Yoga or the Path of Knowledge (jnana) - Jnana is knowledge, and refers to any cognitive event that is correct and true over time. Jnana yoga is the yoga of knowledge—not knowledge in the intellectual sense—but the knowledge of Brahman and Atman and the realization of their unity. it requiring great strength of will and intellect. In Jnana yoga, the mind is used to inquire into its own nature and to transcend the mind’s identification with its thoughts and ego

4.Raja Yoga, Yoga of mind and emotions-Raja Yoga is referred to as the Mental Yoga, or the Yoga of the Mind, because it emphasis on awareness of one's state of mind. It is through this practice of concentration that one learns to calm the mind and bring it to one point of focus. It is at this point that we direct our attention inwardly, toward our true nature, which is Divine. You can achieve this by following the Eight-Fold Path of Raja Yoga, which is called astang yoga



5.Hatha Yoga.- Hatha Yoga stems from a deep understanding of the mechanics of the body, and uses yogic postures, or yogasanas, to enable the system to sustain higher dimensions of energy Hatha Yoga, which literally means “union through discipline of force”, is a school of Yoga that stresses mastery of the body as a way of attaining a state of spiritual perfection in which the mind is withdrawn from external objects. Hatha Yoga has grown in popularity in the West as a form of exercise that develops strength, flexibility, bodily relaxation, and mental concentration




6.Ashtanga Yoga- Ashtanga yoga literally means "eight-limbed yoga," as outlined by the sage Patanjali in the Yoga Sutras. According to Patanjali, the path of internal purification for revealing the Universal Self consists of the following eight spiritual practices it is a way to achieve rajayoga

7.Vinyasa Yoga-Vinyasa is a style of yoga characterized by stringing postures together so that you move from one to another, seamlessly, using breath.  Commonly referred to as “flow” yoga, Vinyasa Yoga, much like the other forms of yoga, stems from Hatha Yoga. Vinyasa refers to the alignment of breath with movement. This turns the otherwise static asanas into a more dynamic flow.The modern forms of Vinyasa flow, also called the Power Yoga and flow, are commonly described as a freestyle Ashtanga. They don’t stick to the rigid structure of the practice Get your flow on in this dynamic practice that links Movement and breath together


8.Iyengar Yoga- Iyengar Yoga is a form of Hatha yoga founded by B.K.S. Iyengar an Indian yoga teacher born  14 December 1918. He was awarded with the Padma Shri in 1991, the Padma Bhushan in 2002 and the Padma Vibhushan in 2014 by Indian government,this yoga keeps  close attention to anatomical details and the alignment of each posture, Iyengar Yoga is the practice of precision. Poses are held for long periods and often modified with props. This method is designed to systematically cultivate strength, flexibility, stability, and awareness, and can be therapeutic for specific conditions.

9.Hot Yoga-  yoga exercises performed under hot and humid conditions. They have some series of poses. Some breathing exercise some time room heated to 35–42 °C (95–108 °F) with a humidity of 40% but the heat in hot yoga varies depending on the practice or the individual. Some teacher says they are replicate the heat and humidity of India where yoga originated



10.Bikram Yoga– it is a type of hot yoga it is started by Bikram Choudhury an Indian yoga teacher born  on  February 10, 1944 . this yoga is performed in a series of 26 hatha yoga postures done in a hot environment of 40 °C It became popular in the early 1970s

11.Kundalini Yoga -  the Yoga-Kundalini Upanishad was compiled in the first half of the 17th century technical term particular to this tradition, is actually a synthesis of many traditions which may include haṭha yoga techniques (such as bandhapranayama, and asana), Patañjali's kriya yoga (consisting of self-discipline, self-study, and devotion to God), tantric visualization and meditation techniques of laya yoga (known as samsketas), and other techniques oriented towards the 'awakening of kundalini' Swami Sivananda (1935) introduced many readers to "Kundalini Yoga" with his book on the subject in 1935. This book has in-depth details about Kundalini Yoga

12.Yin Yoga- Yin yoga is a slow-paced style of yoga with postures, or asanas, that are held for longer periods of time—for beginners, it may range from 45 seconds to two minutes; more advanced practitioners may stay in one asana for five minutes or more  The practice of performing series of long-held floor poses one after the other was first introduced in North America in the late 1970s by Paulie Zink, a martial arts champion and Taoist yoga teacher and practitioner He later called this synthesis "Yin and Yang yoga," or often "Yin yoga" for short. Yin Yoga has the same goals and objectives as any other school of yoga; however, it directs the stimulation normally created in the asana portion of the practice deeper than the superficial or muscular tissues (which we are calling the yang tissues). Yin Yoga targets the connective tissues, such as the ligaments, bones, and even the joints of the body that normally are not exercised very much in a more active style of asana practice

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