Yoga is an ancient practice that combines physical poses, concentration, and breathing techniques to enhance overall well-being, strength, flexibility, and calmness. A balanced and regular yoga practice can address chronic ailments, often caused by self-generated issues, and promote healing from within. Furthermore, the proper environment and mindset are essential for effective practice, along with specific guidelines for preparation and poses.

1. YOGA
HEALTHY LIFESTYLE
THE
L i f e
s t y l e

2. WHAT IS YOGA?
Yoga is an ancient practice that involves
physical poses, concentration, and deep
breathing.
A regular yoga practice can
promoteTrusted Source endurance,
strength, calmness, flexibility, and well-
being.
Yoga is now a popular form of exercise
around the world. According to a 2017
national surveyTrusted Source, one in
seven adults in the United States practiced
yoga in the past 12 months.

3. If your energy body is balanced and fully
activated, there can be no physical or
psychological ailment in you, it's simply not
possible. I can show you hundreds and
thousands of people who walked out of
their ailments completely, simply - not by
any treatment - simply by bringing a
certain balance to the system. There are
any number of people. It's not some kind
of a miraculous thing, it is just a deeper
understanding of the system and the
system is a miracle, there’s no question
about that. This is a miracle, isn't it? No?
Yes or no? It’s a phenomenal miracle, isn't
it? So the magic is already there, you just
have to play with it right, that's all. You
don’t have to do any extra magic. Already
everything is magical, isn't it so in the
existence? Yes or no? Every atom is a
magic by itself because we’ve still not
figured anything in its entirety. So very
simple, you don’t have to do any great
Benefits of yoga.

4. yoga of twisting yourself upside down and
all that. Simple things; if you breathe right
and keep your body in a certain level of
balance, you will see there is no need to
have any kind of ailments. Ailments are of
two kinds - one is infectious; infectious
means it's an invasion from outside. That
we have to deal with medicine - for that
you must go to the doctor. But over
seventy percent of the ailments on the
planet are chronic in nature. That means
you are producing your own ailment, self-
help this is called.

5. Because nobody is bothering you,
you want to do something to
yourself. So, most… over seventy
percent of the ailments are
because of self-help. People are
generating ailments from within
and this cannot be cured by any
medicine. You can only manage it,
you can never cure it but the very
source of making this body is
within us, it comes from within.
Your heart, liver, kidney
everything from…manufactured
from within, isn't it? If you do
certain simple things, if you allow,
fixing also happens from within
and every human being is capable
of this. It’s just that they’ve never
paid attention to it. Only
advantage is if you go to a doctor,
he will do it; these things you
must do, that’s the only problem.

6. Do you want to learn how to do
yoga? You've arrived to the right
location! You can achieve a great
sense of peace both within
yourself and in the environment
around you if you practise yoga.
However, before you begin, it's
critical to create the appropriate
atmosphere both inside and out.
Here are five tips to help you get
the most out of your yoga
practise:

7. Yoga is not just an exercise but a
way of enhancing the human
energy system. As Sadhguru
explains, "Anything that is not the
body should be out of the body if
you want to move your energies
upward." So make sure to do your
yoga practice before you eat
(ideally in the morning before
breakfast) and after emptying the
bowels. And in the same vein,
there should be no intake of food
or water while you do the yoga
practice itself.
1. Make sure your stomach
empty.

8. Bathing is about more than just cleansing your
skin; when water comes into contact with your
body, it also cleans your interiority. Cool or tepid
water is recommended by Sadhguru because it
allows "the pores between the skin cells to open
up, which is vital for practising yoga because we
want the cellular structure of the body to be
charged with a different level of energy."
2. Take a shower or
bath.
Yoga, as we've seen, focuses on one's energy system.
This is aided by wearing loose-fitting clothing. "Tight-
fitting clothing will not be comfortable on your body
when your energies begin to develop within you.
Naturally, you'll need a large, loose-fitting cloth."
3. Wear loose-
fitting,
comfortable
clothes.

9. The combination of neem and turmeric, along with
lukewarm, light honey water, is an excellent approach
to cleanse and dilate the cellular structure, allowing it
to absorb energy. The dilatation that occurs during
sadhana allows the muscles to be more flexible. The
adaptability allows you to gradually develop the
system into a more powerful option.
4. Consume neem and
turmeric before the yoga
practice.
An invocation is a way of bringing out the best in you
before you practice yoga. In the yogic culture, invocations
are usually in Sanskrit, an ancient language that directly
connects sounds with forms. Using sounds to activate the
human system is the basis of Nada Yoga, or the yoga of
sound. An invocation is a very simple form of Nada Yoga.
A simple invocation that you could start with is:
Asato ma sadgamaya
Tamaso ma jyotirgamaya
Mrityor ma amritangamaya
Aum Shanti Shanti Shantihi
Lead me from untruth to truth
Lead me from darkness (ignorance) to light (knowing)
Lead me from death to deathlessness
5. Start with an
invocation.

10. This calming pose is a good default pause position. You can use
child’s pose to rest and refocus before continuing to your next pose.
It gently stretches your lower back, hips, thighs, knees and ankles
and relaxes your spine, shoulders and neck.
Do it: When you want to get a nice gentle stretch through your neck
spine and hips.
Skip it: If you have knee injuries or ankle problems. Avoid also if you
have high blood pressure or are pregnant.
Modify: You can rest your head on a cushion or block. You can place
a rolled towel under your ankles if they are uncomfortable.
Be mindful: Focus on relaxing the muscles of the spine and lower
back as you breathe.
10.Different yoga poses
Poses are the foundations of yoga. As you develop a regular
yoga practise, these are good to learn.
These ten poses provide a full yoga exercise. Slowly transition
from one pose to the next, remembering to breathe as you
go. Pause after any position that is difficult for you, especially
if you are out of breath, and resume after your breathing has
returned to normal. Each pose should be held for a few deep
breaths before moving on to the next.
Child's pose

11. Downward-facing cat stretches the
hamstrings, calves, and arches of your feet
while strengthening the arms, shoulders, and
back. It can also aid in the relief of back
discomfort.
It's a good idea to do it to assist ease back
discomfort.
If you have carpal tunnel syndrome or other
wrist problems, high blood pressure, or are in
the last stages of pregnancy, you should
avoid this pose.
Modification: You can do the pose with your
elbows on the ground instead of your wrists,
which will relieve the strain on your wrists.
You can also put blocks beneath your hands if
it makes you feel more at ease.
Concentrate on evenly spreading your weight
through your palms and elevating your hips
away from your shoulders.
Downward facing
cat

12. Plank is a common exercise that strengthens the core,
shoulders, arms, and legs.
Do it: Plank stance is beneficial for toning your
abdomen and increasing upper-body strength.
If you have carpal tunnel syndrome, you should avoid
plank stance. It's not easy on the wrists. If you have
low back pain, you may want to skip it or adjust it.
Place your knees on the floor to make it more
comfortable.
Imagine the back of your neck and spine stretching
while you perform a plank.
Plank pose.

13. In a typical yoga sequence known as the sun
salutation, this push-up variation comes after
plank posture. If you want to work on more
complex positions like arm balances or
inversions, this is a fantastic stance to learn.
Do it: This pose, like plank, strengthens the arms
and wrists while toning the abdomen.
If you have carpal tunnel syndrome, lower back
pain, a shoulder injury, or you're pregnant, you
should avoid it.
For novices, it's a good idea to adjust the posture
by keeping your knees on the ground.
As you hold this pose, remember to press your
palms equally into the floor and elevate your
shoulders away from the floor.
Four limbed staff
pose

14. This back-bending position stretches the chest,
shoulders, and abdomen while strengthening the
back muscles and increasing spinal flexibility.
Do it: This post is excellent for back strengthening.
If you have arthritis in your spine or neck, or if you
have a low-back injury or carpal tunnel syndrome,
you should avoid it.
Simply raise your arms a few inches and don't try to
straighten them.
As you hold this pose, try to keep your navel drawn
up away from the floor.
Cobra pose.

15. Pose of a Tree
It can strengthen your core, ankles, calves, thighs, and
spine in addition to improving your balance.
It's a great way to improve your balance and posture.
If you have low blood pressure or any other medical
condition that affects your balance, you may want to
omit this position.
Modify: For further support, place one hand against a
wall.
Keep in mind: As you hold this stance, concentrate on
your breathing in and out.
Tree pose .

16. Triangle, a common yoga sequence, strengthens the legs
while stretching the hips, spine, chest, shoulders, groynes,
hamstrings, and calves. It can also help to improve hip and
neck mobility.
It's a good idea to do it: This pose is wonderful for
increasing strength and endurance.
If you have a headache or low blood pressure, skip this
stance.
If you have high blood pressure, modify the final pose by
turning your head downward. If you have neck difficulties,
don't look up; instead, keep your head straight ahead and
both sides of your neck long.
Continue to move your lifted arm toward the ceiling with
care. It aids in maintaining the pose's buoyancy.
Triangle pose.

17. This twisting pose can increase the flexibility in your back, while
stretching the shoulders, hips and chest. It can also help relieve
tension in the middle of your back.
Do it: To release tight muscles around the shoulders and upper
and lower back.
Skip it: If you have a back injury.
Modify: If bending your right knee is uncomfortable, keep it
straight out in front of you.
Be mindful: Lift your torso with each inhale, and twist as you
exhale.
Half spinal twist
pose

18. This is a back-bending position that stretches the chest,
back, and neck muscles. It also strengthens the muscles
of the back and hamstrings.
Do it: This pose will assist you open your upper chest if
you spend most of your day sitting.
If you have a neck injury, you should avoid this pose.
Modify: To maintain your legs and feet in good
alignment, place a block between your thighs. If your
lower back hurts, you can also put a block under your
pelvis.
Try to maintain your chest elevated and your sternum
near your chin while keeping this stance.
Bridge pose.

19. Yoga courses usually end with this stance, just like life. It
offers for a moment of relaxation, but it might be difficult for
some people to keep still in this position. However, the more
you practise this stance, the easier it becomes to relax and
meditate.
Always do it!
If you don't want a moment of tranquilly, skip it.
Modify: If it's more comfortable, put a blanket beneath your
head. If your lower back is sensitive or bothering you, fold up
a blanket and tuck it beneath your knees.
Be aware of your weight as it sinks into your mat, one
component at a time.
Corpse pose

20. Myths about yoga
In the same way that gravity is Christian, yoga is
Hindu. Is gravity Christian just because the law of
gravity was proposed by Isaac Newton, who lived in
a Christian culture? Yoga is a science. Anyone who is
willing to use it is welcome to do so.
The yogic sciences have been branded as Hindu by a
few uninformed people since they flourished and
prospered in this culture, therefore they have
naturally become connected with the Hindu way of
life. The word "Hindu" comes from the Sanskrit word
"Sindhu," which means "river." Because this culture
arose along the banks of the Sindhu or Indus River,
it was dubbed Hindu. Hinduism is not a "religion" – it
is a way of life.
When you can be a pretzel instead of a
human, why would you choose to be a
human? Yoga is focused about achieving
seemingly unattainable postures.
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21. The majority of people on the earth only think about asanas
when we say "yoga." Despite the fact that the science of yoga
investigates nearly every area of life, the modern world has
decided to represent yoga solely through its physical aspect.
Asanas are given very little weight in the yogic system. Only one
of the over two hundred Yoga Sutras is dedicated to asanas.
However, in current times, this one sutra has surpassed all
others in importance.
It is, in many respects, a clear indication of where the world is
headed. This is the modern world's entire journey, from deeper
dimensions - from the spirit – to the physical body. That is
precisely what we want to change.
Do you want to have six-pack
abs? Yoga is an excellent
kind of exercise.

22. Add a subheaIf you want to get in shape,
whether it's six-pack abs or whatever number
you want, I recommend playing tennis or hiking
in the mountains. Yoga is more than just an
exercise; it encompasses a variety of aspects. A
different type of fitness — yeah, it improves your
health, but it won't give you six-pack abs. If you're
doing yoga to lose weight or tone up your
muscles, you're doing it incorrectly, there's no
doubt about it. You can go to the gym to get abs.
Yoga should be done in a very delicate, soft
manner, rather than in a powerful, muscle-
building manner, because this is not a workout.
The physical body has an elaborate memory
system. If you're willing to put forth the effort to
read,ding

23. Add aYoga has only recently become popular
over the world. heading
Today, though it is being practiced in all kinds of
manifestations and distortions, at least the word “yoga” is
getting a global presence. There has never been one
organized body to propagate this, but still, it has survived
and lived on because it has worked like nothing else for
human wellbeing for the longest period of time.
Millions of people are practicing it, but where did this
come from? Who originated yoga? The story is very long;
its antiquity is lost in the hoary of time. In the yogic
culture, Shiva is not known as a God, but as the Adiyogi or
the first yogi – the originator of yoga. He was the one who
first put this seed into the human mind.
The first part of Shiva’s teaching was to Parvati, his wife.
The second set of yoga teachings were expounded to the
first seven disciples. This happened at the banks of Kanti
Sarovar at Kedarnath. This is where the world’s first yoga
program happened

24. After many years, when the transmission of the yogic
science was complete, it produced seven fully enlightened
beings – the seven celebrated sages who are today known
as the Sapta Rishis, and are worshipped and admired in
Indian culture. Shiva put different aspects of yoga into
each of these seven people, and these aspects became
the seven basic forms of yoga. Even today, yoga has
maintained these seven distinct forms.
The Sapta Rishis were sent in seven different directions to
different parts of the world to carry this dimension with
which a human being can evolve beyond his present
limitations and compulsions.
One went to Central Asia, one to the Middle East and
North Africa, one to South America, one stayed right there
with Adiyogi, one to the lower regions of Himalayas, one
to Eastern Asia and one travelled south into the Indian
subcontinent. Time has ravaged many things, but when
the cultures of those lands are carefully looked at, small
strands of these people’s work can be seen, still alive. It
has taken on various colors and forms, and has changed
its complexion in a million different ways, but these
strands can still be seen.
Yoga booty
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25. When doing asanas, you should never use a
mirror or listen to music. Hatha yoga
necessitates the participation of your body,
mind, energy, and innermost centre. Your
body, mind, and energy must be completely
involved if you want to obtain the engagement
of that which is the source of creation within
you. It should be approached with reverence
and concentration. It's not as simple as going
somewhere, playing music, and doing
something. One of the most common issues in
yoga studios is that the teacher is performing
asanas while also chatting. This is a surefire
way to harm oneself.
It is not just a rule, but also a norm, to refrain
from speaking in the asana. Never, ever, ever,
ever, ever, ever, ever, ever, ever, ever, ever,
ever The breath, mental concentration, and
Find your rhythm. Yoga and music
complement one other nicely.

26. Someone invited me to speak in a yoga
class a few years back while I was in
America. So I went to her yoga class, where
there was music playing — chang, chang,
chang – to keep everyone motivated. She
was talking to a gathering of individuals in
ardhamatsyendrasana. When she saw me,
she sprung from her seat and ran over to
hug me.
"See, you're going to bring terrible
imbalances into your system," I informed
her. "Have you been doing this for a long
time?" She stated that she had been fifteen
to sixteen years old. "You must be suffering
from this, this, and this if you've been doing
this for sixteen years," I said. She stared
horrified at me the next day, and she came
to see me.
Yoga.

27. Practice every day at home
Yoga allows you to reach your greatest potential in all
areas of your life: physically, mentally, emotionally, and
energetically. It's designed to be done every day at home
(preferably in the morning) so that when you go out into
the world for your daily activities, you'll be at your best in
every manner.
In the yogic tradition, it is recommended that you do yoga
for at least a mandala every day. A mandala is a 40-day
period during which the human system goes through one
physiological cycle. You may thoroughly establish the yoga
practise on all levels - body, mind, and energy - and reap
the advantages by performing yoga at home for one
mandala.
Yoga at home.

28. Evenings & Mornings
Yoga can cause the body to produce a
lot of heat, or ushna. "If the outside
temperature is high and the ushna
climbs above a certain point, cellular
harm will occur." As a result, it's ideal to
undertake your regular practise in the
mornings or evenings when the
weather is cooler.
A Place to Practice
When practising yoga at home for
beginners, it's best to set aside some
space. When you practise yoga in the
same place every day, the environment
takes on a quality or energy that is
beneficial to your inner development.

29. Turn on an oil lamp Oil lamps
provide light and an attractive
ambiance, but they also produce a
pleasant energy atmosphere in your
home. Lighting a lamp before doing
yoga at home would undoubtedly
improve your experience.
Free of Movement in a 3-foot Radius
The human body, according to yoga,
is a microcosm of the broader
cosmic macrocosm. Yogasana
practise is about harmonising your
system's geometry with the cosmic
geometry. There must be enough
space for your energies to move
when such a tremendous activity is
occurring. It's preferable to keep a 3-
foot-radius zone around you where
nothing moves.

30. No Distractions - Music & Phones
When you practice yoga, you are
aiming to shift your attention
inward to the source of creation
within you. Music or any kind of
sound that directs your attention
outward is a distraction when you
want to do yoga at home. It is also
best to keep your cell phone
switched off or in silent mode. Keep
this time just for yourself!
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31. Why should you remove metal things
from your body before practising
yoga?
Remove any things from your body,
especially metal ones, before beginning
your sadhana. Even a small object will
form a circulation around itself if an
image of electromagnetic waves is taken.
Any thing placed on your body will tend
to obstruct the free flow of energy.
Except for a few inactive regions of the
body, such as the earlobes, everything
metal should be removed, including nose
studs. You can keep only your rudraksha
and copper ring.
If you have any form of metallic clips on
your spine, you should get rid of them. In
terms of energy efficiency, plastic
outperforms metal. You must also
remove your spectacles for the practises.
A large number of persons have

32. A person must be aware of how to nourish
their body before a session in order to
move, bend, and stretch with ease. For
energy, basic carbs with small amounts of
protein, fat, or fibre could be considered.
Banana or Apple with Peanut Butter,
Avocado Toast or Plain Hummus with
Carrots, or Homemade Protein Bars,
according to dietitians and yoga instructors,
are all good pre-yoga snacks. Mix dried fruits
and nuts with honey to make your own
protein bars.
What to eat
before yoga

33. If you want to do yoga in the morning, you
should consume fruits like bananas or
berries 45 minutes before your session.
Start your day with protein-rich meals like
yoghurt, dried fruits and nuts, oatmeal,
smoothies, and eggs for a refreshing and
invigorating morning. Smoothies are quick
and easy to make, and they save you time
and stress from having to prepare a full
meal. Simply combine your ingredients in
a Blender or Juicer Mixer Grinder and
you're ready to go. Bajaj Electricals offers a
wide choice of blender alternatives with its
compact and attractive design that will suit
each buyer's needs and budget.
If you want to do your yoga sessions in the
evening, eat a light snack an hour or two
before you start.

34. Before your practice session, aim for
snacks that are easy to digest and will
help you stay loose. It is advisable to
avoid spicy, fatty and acidic foods as
these can upset your stomach,
making you uncomfortable while you
practice.
As a general rule, one should allow
themselves 1-2 hours to digest after a
light snack and 2-3 hours to digest
after a light meal before the session.
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35. Drinking 2-3 litres of water per day is
recommended for good health. After
you've exercised, you should consume
water for 30 minutes. To avoid pain,
cramps, and dehydration, you must
recover after a session, just as you would
after an intense workout. To make your
water more nutritious, try infusing it with
cucumbers, lemons, or limes.
Electrolytes can also be found in coconut
water. Focus on meals that are high in
water, such as kiwis, citrus fruits,
pineapple, watermelon, celery, and
tomatoes, to feel lighter and more cleaned.
Caffeine and other sugary beverages
should be avoided because they can
dehydrate you.
What to eat after yoga

36. After burning a lot of calories at the yoga
session, it is necessary to offer your body
with plenty of nutrients with calories. For a
nutritious post-yoga dish, choose healthy
vegetable or chicken broth soup. You can use
carrots, celery, spinach or cabbages to make
such soups.
You can eat a super nutritious meal after
your yoga session. Indulge in a bowlful of
fresh seasonal fruits or vegetable salads,
Greek yogurt parfait with fruit, nuts, and
granola, Tofu, or a Smoothie with
blueberries, banana and mint.

37. Let’spledgetoeat
rightandstay
healthyfora
fulfillinglife.And
asrightlysaid,
“Don’tfocuson
howmuchyoueat,
focusonwhatyou
eat.”

38. PT Sans
In truth yoga doesn’t take time
– it gives time.” ― Ganga
White

39. I think after reading everything you
may think will start tomorrow but
after 3 days you will stop doing it
and it is not useful if you stop .
listin beginning is hard to start but
after get hobby you will likes to do
every day , may be your first day
yoga is not good but your 100 day
yoga is very powerful you can't
imagine .even I feel lazy while I
started but now It became easy
and so many changes came in my
life ,l wish you will start from
tomorrow and continues regularly I
know you will start doing and
beautiful changes will occur in your
life in with some weeks

40. Yoga is the journey of the self,
through the self, to the self.”
― The Bhagavad Gita

41. YOGA BURN