Saucha

Saucha (Purification) is the first Niyama which includes several practices for cleansing
the body and mind. In fact, many yogis describe Saucha as the “aim of the whole yoga
system.”

The impurities found both in our internal bodies, and the external environment can affect
the state of our minds negatively. As a result, our minds can be unable to attain spiritual
liberation and the real wisdom. However, practicing pranayama, meditation, and asana
can help in purifying and cleansing the mind and body. Also, it can strengthen the
capacity of the mind and body to uphold a clean state of being.

Saucha also encourages us to surround ourselves with a clean environment. This

includes drinks, food, friends, home furnishings, transportation, and entertainment. This
means we should prevent external impurities from getting into our minds and bodies.
According to the sages, Suacha is the foundation of bodily health, and it opens the door
to a tranquil and deeper state of meditation.

 Saucha practice tip – always choose wisely the different choices of emotions,
food, and thoughts you allow into your mind and body. Your body is purified
when you experience a healthy living style. When your mind is purified, you will
start to become increasingly friendly, cheerful, and clear.

Eshwar Pranidhan

Eshwar Pranidhan (Self-Surrender) is devotion, surrender, and dedication to a higher or

divine power. Eshwar Pranidhan assists you to drop your ego, and this helps you to
understand how you can benefit from the things you do. According to Patanjali, you
must drop your ego and the endless identification with yourself if you want to achieve
yoga goal.
For you to achieve this, you should consider your yoga practice as well as all the
benefits that you might receive from your yoga practice as an offering to a higher being.
By dedicating yourself to yoga practice, you get reminded of your connection to a divine
being. This makes your yoga practice to become “sacred.” In addition, you are filled with
inner peace, abounding love, and grace. However, this will only happen when you drop
your selfishness and start surrendering to god.
All you need to do is…Stop focusing on yourself! You need to look at the outside world,
feel and enjoy the universe and everything that is in it. Embrace, connect, open up and
love!

 Eshwar Pranidhan practice tip – when practicing meditation, monitor the desires
and thoughts that divert your concentration. Rather, ensure that you focus your
attention on your being's center. This might assist you to surpass the confines of
your connections and start to feel the existence of your inner stillness.

Ekpada
One Foot Pose or Ekpada improves overall balance and strength in the legs, spine, and
arms. The word Eka means one and Pad stands for the foot.

How to perform Ekpada?:

1. Stand on your mat with your feet together

2. Raise your arms above your head and interlock your fingers
3. Bend forward from the hips and transfer the weight onto your right leg
4. Keep the trunk, head, and arms in one line while raising the left leg straight back
5. Keep the left leg in line with your trunk
6. Your left leg, trunk, head, arms are in one horizontal line
 7. The right leg is straight and vertical
8. Gaze at your hands
9. Focus on Swadhisthana or Manipura Chakra.

Benefits of Ekapada:
 Strengthens the arms, wrists, back, hips, and leg muscles
 Helps to develop muscular coordination
 Improves concentration
 Balances the nervous system

Precautions to be taken:
 Avoid this posture if you have lower back pain, heart problems, or high blood
pressure.
 To be sure that you practice an asana correctly, we recommend participating in
our Yoga Teacher Training Program.

Hastapada
Hastapada is a posture in yoga science, also known as Intense Forward Bending Pose
or Hand to Foot Pose. This mudra or asana provides a good stretch for the whole body.
It also helps in increasing the supply of oxygen to the brain. This asana is one of the 12
asanas of Surya Namaskar Yoga. We will know the correct way, benefits, and
precautions of doing this asana in detail through the sections of this blog.

What is Hastapada?

Hastapada is made up of three Sanskrit words hasta, pada, and asana. Hasta means
hands, pada means feet, and asana means posture. Therefore, Hastapada is a posture
done using hands and feet. There are many benefits to the body from doing this asana.
Along with healing our bodies, Hastapada infuses freshness, vigor, strength, and energy
into the lives of those who practice it.
How to perform Hastapada?:
1. Stand in a well ventilated place or open place(preferably a park) by laying a rug
or mat. Note that both the feet are together.
2. Keep your hands along the body in such a way that the weight of the body is
balanced equally on both feet.
3. Now move both your hands above your head without turning and slowly inhale
and exhale.
4. While exhaling, bend the upper part of the body from the waist and move towards
the feet. While doing this, keep the knees absolutely straight and, while bending
the torso, hold the ankles with your hands.
5. After that, keep the mouth towards the knees, keep it in the space between the
knees or close to the knees. Keep in mind that the legs and knees should be
absolutely straight.
6. Stay in this position for at least 20 to 30 seconds and while inhaling again, slowly
stand up by raising your hands forward.
7. Now exhale and come back to your normal position.
8. Then rest for 5-7 seconds and repeat this process.
9. Do this for at least 5 to 6 times.

Benefits of Hastapada:
 This asana stretches the back, hips, shoulders, and ankles due to which the body
is flexible.
 It cures back pain and increases muscle mass.
 It helps relieve colic and other digestive problems.
 It improves blood circulation in all parts of the body.
 By doing this mudra, the mind remains calm.
 It activates the kidneys and liver.
 It also strengthens the thighs and knees.
 It helps reduce the blemishes under the eyes.
  This asana removes laziness.
 By doing this regularly, the belly fat is reduced.
 This helps enhance the glow and beauty of the face.

Precautions to be taken:
 Hastapada yoga should be done regularly.
 Practice this asana comfortably in a well ventilated or open area.
 Beginners should practice Hastapada only under the guidance of a yoga teacher.
 While practicing yoga, breathing should be done slowly and comfortably.
 This mudra should not be done by a person with a back injury.
 People suffering from hamstring strain, sciatica, glaucoma or cataract should
avoid doing this asana.
 Patients with low or high blood pressure should not do this asana.
 Women should avoid this practice during menstruation.

Pranayama II

Intercostal breathing, also known as Pranayama II, is a breathing exercise that can help
improve lung capacity and train your intercostal muscles.

How to perform Pranayama II (Intercostal Breathing)?:

1. You can do this pranayama in a sitting posture Sukhasana or padmasana or you

can also do it in the standing position while keeping a comfortable distance
between feet.
2. Place your hand on the lower ribcage, finger facing front and thumb should be
back and chin parallel
 3. Fingers touching each other below the chest is just to see as a measurement so
do not grab or compress it.
4. Try to breathe in through your chest and not with your abdomen or neck, try to
use your chest move sideway and not outwards
5. So when you start breathing in your chest moves outward and the moment your
chest is apart your figures will come apart automatically. This shows that you’re
doing this breathing technique correctly
6. Take 4 counts to inhale( your chest will expand sideways and fingers will apart)
and 4 count exhale ( Fingers will join again) and normal breathing
7. Do this 5 times in a row

Benefits of Pranayama II:

 Develop Mental Strength

 Improve Concentration and Memory
 Increase the good amount of energy in your body
 Strengthen Muscles
 Reduce stress and anxiety
 Improve blood circulation
 Increase body Oxygen

Precautions to be taken (who should not do it):

 Suffering from fever

 Arthritis
 Ulcer
 Hypertension
 Heart ailments
 Ladies should not perform during menstrual periods

Brahmari

Brahmari Pranayama, literally, “bee breath,” is a tranquil and powerful yogic breathing
technique that makes the sound of a humming bee. This exercise is very applicable to
reduce stress, pain, anger, anxiety, restlessness, and promote better sleep. It may also
help in improving perception regarding hearing.

How to Perform Brahmari Pranayama?:

Incorporating Brahmari Pranayama into your routine can promote relaxation, focus, and
mental clarity. Here’s your easy guide to practice Brahmari Pranayama.
1. Sit comfortably in a meditation pose like siddhasana, sukhasana, or padmasana.
Keep your spine straight, pay attention to your natural breath, and relax your
body.
2. Close your eyes, relax your facial muscles, and slightly tilt your neck upward.
Focus on breathing through both nostrils.
3. Use jnana mudra with your hands while taking a few breaths. Release your
hands, cover your ears with your thumbs, blocking sound, and place the other
fingers on your eyes to block vision. This helps enhance the benefits of the
practice.
4. Inhale deeply through both nostrils, then exhale slowly, humming like a bee with
your mouth closed. The sound should be smooth and pleasant, heard as
“Mmmmnnnn.”
5. Observe the contraction of your abdomen and chest during exhalation. Keep the
humming sound rhythmic and clear.
6. After exhaling completely, close your eyes, and remain silent, focusing on the
sound echoing within. This silence and concentration on the sound’s vibrations
contribute to a clear and calm mind.
7. Inhale and repeat the exhalation, creating a buzzing noise behind your soft
palate. Continue for about eight rounds or more, gradually increasing capacity
with each exhalation.
 8. Brahmari Pranayama is often done at the end of a yoga session. Afterwards,
relax your body completely in Savasana to restore the balance between your
body and mind.

Benefits of Brahmari Pranayama:

 Enhances Sleep Quality
 Improves Hearing
 Supports Reproductive health in women
 Nasal Congestion
 Throat Irritation
 Alleviates Anxiety
 Boosts Concentration and Memory
 Complements Advanced Yoga Poses
 Spiritual Benefits

Precautions to be taken:

 Migraine Concerns: If you have migraines, it’s best to avoid Brahmari

Pranayama. If you still want to try, do it with your eyes open and under the
guidance of a yoga instructor.
 Heart Problems: If you have a heart condition, practice Brahmari Pranayama for
a shorter time. Reduce the buzzing sound “Hmmmm” to minimise strain.
 Empty Stomach: Practice this yoga on an Empty Stomach. Ensure you haven’t
eaten recently before starting the practice.