Kaivalyadhama

Kaivalyadhama Yoga Institute: Where yoga tradition and science meet

Dhyaan Kotak

Pranayama: One of The Most Underestimated Yogic Practice

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Maharishi Patanjali, the one who isn’t only the chief author of the Yoga Darshana but also the one who compiled entire science and practice of Yoga in 195 compressed and encrypted aphorisms (sutras) divided into 4 chapters of Patanjala Yoga Sutra.

The great sage mentions the practical aspect and path of Yoga in his second chapter, साधन पाद (Instruments of Yoga), the practice of Ashtanga Yoga (Eight limbs of Yoga). Methodically, these limbs are not only the parts but also the steps in which one has to move in progression for the growth of oneself in Yoga. Initiating oneself by holistically observing the Yama & the Niyama, practicing Asanas (the postures) to make body and some gross aspects of mind conducive and capable to move to Pranayama where we align the pranas, the vital energies in the body and making ourselves more ready to go about the further advance practices of Pratyahara, Dharana, Dhyana and Samadhi.

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The great Paradox of the day is that majority of the Yogic world is stuck in the lucrative aspects of Yoga which majorly consists of Asanabhyas, the practice of Asanas. This howsoever lucrative the practices on display are, their efficacy in progressing in the path of liberation or in therapeutical realm is very limited in nature. Pranayama even though being quite ahead in both the above-mentioned aspects isn’t given much importance by the Yogis of the day. The name Pranayama itself suggests controlling the vital energies in this very body-mind complex which when practiced holistically will eliminate all the disorders and diseases. 

To refer Swami Swatmarama, He mentions in his classical Hathayogic text, Hathapradipika, “prāņāyāmena yuktena sarvarogakşayo bhavet” (HathPradipika 2:16) – which literally translates – ‘by proper practice of Pranayama all diseases are annihilated’.

In the journey on the way to liberation the very first condition laid by all eras of Yogis is that the Body and Mind should be perfectly fit and ready to undergo and bear the heavy load of the deeper and advance practices of Yoga in Antaranga Yoga, to roughly mention it – Meditation. To second this, just try to meditate when you are ill or in discomfort. I need no reply back on what is going to happen when you do so. Certainly, it will be an unsuccessful attempt.

Any kind of disease or disorder surfacing on this Body-Mind machine, which we are blessed with, is the result of any malfunctioning or to be more precise imbalance and disturbance of the Pranic energy. The vital energy (Prana) which is keeping this machine alive is categorized in five sub components Prana, Apana, Samana, Udana and Vyana present at the specific regions in the body and even more specific in their functions as well. Any disturbances in any of these sub energies can cause the imbalance at that specific region or can hinder their function, both of these results in development of disease or disorder. For example, indigestion is one of the indicators that something is not good with the Samana Prana or a headache indicates the disbalance of Udana, etc.

Pranayama is the practice where you not only do ayama i.e. the control of the Pranic energy but also eventually balance and channelize the flow of prana thereby making this body-mind complex function at its optimum rhythm. Again referring sage Swatmarama, “‘cale vãte calam cittam niścale niścalam bhavet'” (HathPradipika 2:2), which provides an insight on how to get a conscious control on our ever fluctuating and unstable mind. Sage mentions very clearly that the rhythm of our breathing has a deep correlation with the rhythm of working of our mind. More rhythmic our breathing pattern indicates more calmer, channelized and sorted thought patterns, whereas disturbed breathing indicates disturbed thoughts and this whole phenomenon is also applicable vice versa.

To support this statement if we start observing ourselves during different emotional states, we find disturbed breathing at several emotions. For example, when anger takes over we breath very fast, shallow and there is complete loss of rhythm of breath, on the other hand when our mind is stable, calm or at bliss we observe that our breathing is very smooth, effortless and in a perfect rhythm. By this it is clear that if we are able to control our breathing pattern, we are able to control our mind. Yogis since ancient times have demonstrated this very mind control trick using the technique such as Pranayama which also facilitates Pratyahara and further advance ones. Afterall breath is nothing but a gross outcome of our vital energy i.e. prana. Regular Pranayama practioners have a very good control over their emotions, thoughts, are in good health and also lives quite a longer and healthier life because of the efficient utilisation and channelization of the pranic energy.

Pondering over the above-mentioned facts of Pranayama we must reserve an appropriate time in a day for these wonderful yogic practices, making it a routine and receive what all it has to give to us in physical, psychological and spiritual realms. Let us justify the lost worth of Pranayama and show the world how to add a glow our skin, calmness to our mind and an infinite bliss to our soul.

Mr. Deval Chauhan

Mr. Deval Chauhan

Mr. Deval Chauhan is currently working as the Asst. Manager Learning and Academics - Gurukul, Kaivalyadhama, he is also involved in his erstwhile role in the organization as a Yoga Therapist at Scientific Research Department at Kaivalyadhama, Lonavala for the ongoing projects. He has completed his P.G. Diploma in Yoga from Kaivalyadhama, Lonavala (Batch Topper), YCB level 3 of Ministry of AYUSH. Professional Yoga member of Indian Yoga Association. Has been conducting and Teaching the Certificate Course in Yoga with the Indian Navy at INPT Goa. Has experience in conducting Pranayama, Anatomy and Yoga Therapy Teacher at Rishikesh & Mumbai, and YCB courses up to level-3 in other locations and via online modes. Conducted Yoga sessions with Indian Army (MH HQ), Indian Navy (WC) and Mumbai Police (HQ). Vipassana Meditation practitioner (since 2016) and a Yoga student forever, practicing since 2013. Before becoming Yoga Teacher/Therapist he was a Forensic Expert and has worked with Mumbai Police and Maharashtra Cyber Crime.

Mind Matters

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Mind Matters

Balancing Your Emotions for Better Wellbeing

In our daily lives, we experience a bagful of emotions. With each passing moment, we have a different view or opinion on looking at things, perceiving the new and old, and at times embracing or else declining the whole scenario. This may have to do with our past experience, but… This also has a lot to do with our own feelings or moods at that moment.

But knowingly or unknowingly, we are also storing a few of these experiences in our physical bodies. And in the long run, unaware of all this on a conscious level, without any known cause or recent activity being the trigger factor, we end up with some signs and symptoms bothering us.

A few Examples of this can Simply be Related, as

  • Diabetes is associated with stress
  • Binge eating, leading to weight gain, is associated with anxiety
  • Knee pain being associated with not surrendering or being full of pride
  • Kidneys associating with fear and danger… and so on

How to Deal With it on an Individual Level

  • Accepting and addressing our emotions, acknowledging them, and trying not to skip or escape from them.
  • Not to let our sense of amusement die.
  • Have a generalised view, a third eye view—be an observer rather than a reactor.
  • Have a curious mind towards the subject; be open to different angles and new perspectives.
  • Understand until we need to hold on to the subject and realise if it is wasting our time and energy and affecting us to what level.
  • Be aware of the expectations you have of yourself and outside factors. Our environment is important, but it is not the only reason or cause for us to blame for our emotional well-being.
  • Being responsible for our thought process, and these should be addressed on a regular basis.
  • Know your strengths and weaknesses; this will help with self-growth and withstand hardship in the long run.

How Yoga can be Used to Help us be Better for Ourselves and Society

  • First and foremost, let’s start with the Yama and Niyamas. They help us shape our conduct on personal and social levels. Being responsible and righteous helps us be sure of ourselves, and we start being content with external factors affecting us.
  • Yoga asanas are a great way of stretching ourselves beyond our own routine. This helps us be flexible and comfortable enough to do that extra 5% and pushes us to go that extra mile (in all different fields).
  • Yoga mudra and bandhas are great ways to stabilise our internal environment.

Different Mudras are used to Initiate and Relax the Prana and Elements of the Body

  • The next most important step to having control over ourselves is pranayama. It is observed that our breath is the key to our thoughts. If we are capable of controlling our breath, eventually we learn to create space and time before reacting and giving an appropriate response.
  • Dharana and Dhyana are maintaining the stable grounds. These mainly make sure that we are regularly practicing it, as man is made perfect only with consistent practice.
  • Samadhi or liberation, can be connected to contentment as we eventually reach a state over and above the external factors affecting us and come back to the optimal or be the best and healthiest version of ourselves! Thus, by overcoming and not giving in to the fluctuations of our monkey mind, we will achieve the physical and mental health we wish for.

Conclusion

That being said, yoga overall simply implies inculcating the small habits that give us sweet fruits. Yoga does not necessarily mean to take a mat and stick to a schedule; it means to flow and be!

Methods

Dr. Nehal Satra

Dr. Nehal Satra

Dr. Nehal Satra, BNYS, a Naturopathy and Yoga Physician, has an aim to create awareness about the importance of healthy living and use of natural healing methods to procure health. She treats with understanding and care using modalities like Acupuncture, Yoga, Naturopathy treatments , Counseling, etc. With an attitude of learning and spreading knowledge with one and all, she is working as a Medical Officer at Kaivalyadhama.

Balancing Your Emotions for Better Wellbeing

In our daily lives, we experience a bagful of emotions. With each passing moment, we have a different view or opinion on looking at things, perceiving the new and old, and at times embracing or else declining the whole scenario. This may have to do with our past experience, but… This also has a lot to do with our own feelings or moods at that moment.

But knowingly or unknowingly, we are also storing a few of these experiences in our physical bodies. And in the long run, unaware of all this on a conscious level, without any known cause or recent activity being the trigger factor, we end up with some signs and symptoms bothering us.

A few Examples of this can Simply be Related, as

  • Diabetes is associated with stress
  • Binge eating, leading to weight gain, is associated with anxiety
  • Knee pain being associated with not surrendering or being full of pride
  • Kidneys associating with fear and danger… and so on

How to Deal With it on an Individual Level

  • Accepting and addressing our emotions, acknowledging them, and trying not to skip or escape from them.
  • Not to let our sense of amusement die.
  • Have a generalised view, a third eye view—be an observer rather than a reactor.
  • Have a curious mind towards the subject; be open to different angles and new perspectives.
  • Understand until we need to hold on to the subject and realise if it is wasting our time and energy and affecting us to what level.
Self-Growth
  • Be aware of the expectations you have of yourself and outside factors. Our environment is important, but it is not the only reason or cause for us to blame for our emotional well-being.
  • Being responsible for our thought process, and these should be addressed on a regular basis.
  • Know your strengths and weaknesses; this will help with self-growth and withstand hardship in the long run.

How Yoga can be Used to Help us be Better for Ourselves and Society

  • First and foremost, let’s start with the Yama and Niyamas. They help us shape our conduct on personal and social levels. Being responsible and righteous helps us be sure of ourselves, and we start being content with external factors affecting us.
  • Yoga asanas are a great way of stretching ourselves beyond our own routine. This helps us be flexible and comfortable enough to do that extra 5% and pushes us to go that extra mile (in all different fields).
  • Yoga mudra and bandhas are great ways to stabilise our internal environment.

Different Mudras are used to Initiate and Relax the Prana and Elements of the Body.

  • The next most important step to having control over ourselves is pranayama. It is observed that our breath is the key to our thoughts. If we are capable of controlling our breath, eventually we learn to create space and time before reacting and giving an appropriate response.
  • Dharana and Dhyana are maintaining the stable grounds. These mainly make sure that we are regularly practicing it, as man is made perfect only with consistent practice.
  • Samadhi or liberation, can be connected to contentment as we eventually reach a state over and above the external factors affecting us and come back to the optimal or be the best and healthiest version of ourselves! Thus, by overcoming and not giving in to the fluctuations of our monkey mind, we will achieve the physical and mental health we wish for.

That being said, yoga overall simply implies inculcating the small habits that give us sweet fruits. Yoga does not necessarily mean to take a mat and stick to a schedule; it means to flow and be!

Dr. Nehal Satra

Dr. Nehal Satra

Dr. Nehal Satra, BNYS, a Naturopathy and Yoga Physician, has an aim to create awareness about the importance of healthy living and use of natural healing methods to procure health. She treats with understanding and care using modalities like Acupuncture, Yoga, Naturopathy treatments , Counseling, etc. With an attitude of learning and spreading knowledge with one and all, she is working as a Medical Officer at Kaivalyadhama.

Kaivalyadhama – What sets it apart

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In the deep west of our cultural country, amidst the boundless ghats of diverse Maharashtra, lies a picturesque town called Lonavala. A hub for Mumbaikars and Punekars to untwine after a frenetic week at work. Other than the pristine lakes such as Tungarli and mouth-watering delicacies such as Misal Pav and Batata Vada, Lonavala has a lot to offer.

It holds home to one of the world’s most pioneering yoga institutes. Approximately a 100 metre detour between the Mumbai-Pune expressway, lies the splendid arcadia known as ‘Kaivalyadhama’. As the slogan says ‘ Where Yoga Tradition and Science Meet’,  Kaivalyadhama presents the perfect relation and balance uniting our ancient yogic practices to our present-day Modern Sciences.

Spread over 180 acres of lush land and flourishing forests, the campus has a lot to offer, attending to each and everyone’s requisites.

The melodic chirping of the kestrels and the Jungle Nightjar birds in the evergreen monsoon rains accompanied alongside the morning bells of the divine Hanuman Mandir in the campus is the ideal sound to open our eyes to every morning.

Commencing the day early in the morning with Shuddi Kriyas purifies the body and extinguishes all physical and mental stasis and lays foundation to a brighter start to the day in a yogic lifestyle. The nourishing milk extracted by the healthy cows of our Gaushala stands responsible for the first sip of our day of the warm Kada that gives solace to the mind, body and stomach.

The aroma of homemade spices and fresh curry leaves inevitably creates space in our stomachs and draws us to the Annapurna and Sadapurna Mess for many wholesome Sattvic delicacies that are just the perfect blend of flavour and fuel for the yogic practices throughout our time in kaivalyadhama.

Beginning with the Yog Abhyas ranging from therapy to basic and advance comprising of Asana, Pranayama and meditation practices and then engaging in the Dehdharna and Prandharna practices for Yoga and Relaxation, to lectures on many topics such as health in modern times and traditional texts such as the Yoga Sutras of Patanjali, Kaivalayadhama offers practices and knowledge suitable for everyone and pulls us closer to the recognition of our true and divine self.

The SADT Gupta Yogic Healthcare hospital caters to patients with all kinds of ailments and disorders, tending to them through the yogic process of therapy and healing, and promoting everyone towards a sustainable, active and conscious lifestyle.

After engaging and purifying the body and mind, the ayurveda and naturopathy centers act as the perfect oil to the machine that our body is, cleansing our body, then the mind through the blend of nature and ayurvedic sciences, really replenishes the soul and cleanses the aura.

Ancient practices such as Nasya, Panchakarma and Mud baths hold spiritual properties that can be used to excrete or let go of any kind of impurities in the body.

The naturally scented smoke that comes from the havan in the evenings from Swamiji”s Kuti finds it way through the energy channels of our body and completely replenishes the physical, mental and spiritual body.

The main library of our campus truly stands by the quote “Knowledge is the eye of desire and can become the pilot of the soul.” as it is home to more than 30,000 books varied over numerous topics such as Philosophy and Modern Medicine.

After a day of dedication and perseverance to learn, the Sattva Cafe of our institute, is the foremost spot to unwind as it offers all that you need to re-energize, whether it is a fresh brew or one of the pure homemade juices or if your body craves a little shot of glucose, you can munch upon nutritious delicacies such as vegetable sandwiches, aloo parathas or methi theplas.

My journey of Kaivalyadhama commenced back in 2017 when I accompanied my parents on their yearly visit. My parents are regulars of Kaivalyadhama and have studied under senior teachers such as Dr. O. P. Tiwari Ji and Dr. Ganesh Rao.

Born in a family of yoga teachers, I have been exposed to many different styles traditional and non-traditional schools of yoga and philosophy. Although I have learned yoga in various hemispheres of the world, the traditional principles of hatha yoga are engraved to my practice and daily life. From learning the four stages of Gurukulam in the Sivananda Ashram to understanding the meridians of Chinese medicine in my Yin Yoga Teacher Training in Bali, I am well versed with the concepts each style of yoga has to offer and how each is useful to incorporate in our practices.

Why Kaivalyadham?

Kaivalyadhama offers just the perfect mixture of our old traditions and practices of yoga with the modern sciences that the world is seeking these days to prove the soundness of yoga.

The rich lineage of Swami Kuvalayananda Ji and his disciples have established an institution, being Kaivalyadhama in Lonavala, which is quite uncommon in these modern times as even many of the traditional schools these days too, do not have one institution or center where you can experience and practice all practices of yoga.

The wide array of teachers and faculty, and the accessibility of learning from them is a blessing as it is very difficult, perhaps in these modern times to grasp such true and pure knowledge on all subjects such as traditional texts like the Bhagavad Gita or modern subjects like how yoga can help with stress.

Mr. Angad Babbar

Mr. Angad Babbar

A student of B.A. Yogashastra, at the prestigious institute Kaivalydhama, a yoga teacher and a keen learner.

8 Transformative Effects of Meditation on the Brain
You Need to Know

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Over the years, continuous meditation-and-the-brain research has been discovering remarkable benefits. These studies confirm ancient advantages through modern tools like fMRI and EEG. Meditation’s impact on our brain is diverse – from changing brain structure to reducing self-centred brain activity to enhancing communication between brain areas. Recent research not only shows these changes but also underlines its positive psychological effects like reducing anxiety, and depression and improving attention and overall well-being.

What is Meditation According to the Yoga Sutras of Patanjali?

Patanjali, the sage who outlined the eightfold path of Ashtanga yoga leading to this pinnacle, has intricately woven meditation into this transformative journey. Delving into the final three stages of this path, namely Dharana (concentration), Dhyana (meditation), and Samadhi (enlightenment), we unravel the essence of meditation practices.

Dharana, signifying concentration, involves fixing the mind steadfastly on a chosen focal point, be it a symbol, mantra, deity, or chakra. It’s akin to steadily dripping water, yet interruptions from other thoughts may arise at this stage.

Transitioning to Dhyana, the stage of meditation, the mind achieves a ceaseless focus on the chosen object. Interruptions dissolve, leaving room for a singular thought to dominate. Picture this as a stream of honey flowing consistently without disruption, differentiating Dharana’s water-like drops from Dhyana’s seamless flow. Here, our concentration is so profound that external disturbances hold no sway. This is true meditation.

At the summit lies Samadhi or enlightenment, where meditation engulfs us to such an extent that we transcend self-awareness. In this state, the boundary of ‘I’ dissolves, and we become one with the object of meditation. To illustrate, meditating on the divine erases our identity, merging us with the thought of the divine. Samadhi’s complexities extend further, but I won’t delve into them here.

Collectively, Dharana, Dhyana, and Samadhi constitute ‘samyama,’ the core of meditative practice. Patanjali elaborates on various objects of meditation for seekers to initiate their practice. In subsequent sutras, he explores supernatural abilities or siddhis that samyama can unlock, cautioning against their allure as they hinder the path to Samadhi.

In essence, samyama is a pivotal concept in Yoga, intricately guiding us through the sutras. Since Samadhi isn’t an abrupt leap, these stages combined form the practice of ‘meditation.’

Want to learn Meditation Techniques for Continual Wellness? Check out this page, you can practice along with the video. Click Here

8 Transformative Effects of Meditation on the Brain You Need to Know

1) Meditation Keeps Your Brain Young

A recent UCLA study discovered that long-term meditators exhibit better-preserved brains than non-meditators as they age. Meditators of 20 years showed more brain volume, though older meditators still experienced some volume loss compared to the young meditators.
Study author Florian Kurth said, “We expected rather small and distinct effects located in some of the regions that had previously been associated with meditating. Instead, what we actually observed was a widespread effect of meditation that encompassed regions throughout the entire brain.”

2) Silencing the “Me Center” in the Brain

A fascinating study conducted at Yale University unveiled that mindfulness meditation can actually reduce activity in the brain’s default mode network (DMN). The DMN is responsible for wandering thoughts and self-referential thinking, often known as the “monkey mind.” By calming the DMN, meditation seems to decrease mind-wandering, which is associated with unhappiness and excessive worrying. Moreover, meditators are better at redirecting their focus when their minds wander.

3) Its Effects Rival Antidepressants for Depression, Anxiety

Meditation is more than just sitting still. It’s an active brain training that offers remarkable benefits. A review study at Johns Hopkins found that meditation’s effect on reducing depression, anxiety, and pain is comparable to antidepressants. Meditation might not be a magic bullet, but it’s a tool that could help manage symptoms. Meditation isn’t a magic bullet for depression, as no treatment is, but it’s one of the tools that may help manage symptoms.

4) Meditation Leads to Volume Changes in Key Areas of the Brain

Mindfulness meditation can reshape your brain’s structure. Harvard researchers discovered that just eight weeks of Mindfulness-Based Stress Reduction increased cortical thickness in the hippocampus for better learning and memory. This practice also decreases brain cell volume in the amygdala, linked to fear, anxiety, and stress. These structural changes aligned with participants’ self-reported stress levels, proving that meditation transforms both brain and subjective feelings.

5) Just a Few Days of Training Improves Concentration and Attention

Meditation isn’t just for relaxation; it enhances concentration and attention. A study found that a couple of weeks of meditation training improved focus and memory during the GRE verbal reasoning section. The increase in scores was substantial, equivalent to 16 percentile points. Meditation’s emphasis on focus makes it a valuable cognitive skill enhancer.

6) Meditation Reduces Anxiety — and Social Anxiety

Stress reduction is one of meditation’s well-known benefits, backed by evidence. Mindfulness-Based Stress Reduction (MBSR) aims to lower stress levels, mentally and physically. Studies show it reduces anxiety even years after an 8-week course. Mindfulness meditation not only soothes anxiety but also impacts brain regions tied to self-referential thoughts. It’s been effective in alleviating social anxiety disorder too.

7) Meditation Can Help with Addiction

Meditation’s influence on self-control brain regions makes it effective for addiction recovery. One study compared mindfulness training with a smoking cessation program and found that mindfulness learners were significantly more likely to quit smoking. Meditation helps people uncouple craving from addictive acts, allowing them to weather the craving “wave” until it subsides. Similar research indicates mindfulness-based therapies can treat various addictions.

8) Short Meditation Breaks Can Help Kids in School

Meditation holds promise for developing brains, particularly in school settings. Many schools have introduced meditation programs and reported positive outcomes, like decreased suspensions and improved attendance and GPAs. Although research on children’s meditation benefits is ongoing, its cognitive and emotional advantages are evident.

You can also meditate from the comfort. Click here to know more about online yoga classes.

Why Everyone should Meditate?

Meditation brings lots of benefits with regular practice. From public figures to top companies, many embrace meditation for its positive impact. Short daily sessions may make a significant difference in your well-being. While some caution is advised, meditation is generally beneficial, especially with proper guidance. Instead of reaching for your phone, try a few minutes of quieting your mind. The research suggests that even a brief meditation session can bring about noticeable change.

FAQs

Meditation can be a beneficial complement to medical treatment, as it has shown moderate effects in reducing symptoms of depression and anxiety. However, it's important to consult with a healthcare professional for a comprehensive approach to mental health.

Yes, meditation has been proven to enhance attention and cognitive skills. Studies indicate that even a few weeks of regular meditation can lead to improvements in concentration and memory.

Yes, mindfulness meditation has been found to help reduce symptoms of social anxiety. Research suggests that by altering brain regions related to self-referential thoughts, meditation can aid in managing social anxiety.

Studies show that meditation can be effective in helping people recover from various types of addiction. Meditation helps individuals detach from cravings and develop self-control, making it a valuable tool in addiction recovery.

Yes, meditation has been found to offer cognitive and emotional advantages for schoolchildren. Some schools have implemented meditation programs, resulting in improved focus, reduced stress, and better academic performance.

While meditation can be highly effective in managing stress and mood disorders, it's not a one-size-fits-all solution. Individual responses may vary, and it's recommended to combine meditation with other wellness practices for comprehensive benefits.

Meditation, particularly Dhyana and Samadhi stages, can lead to a state of deep absorption and oneness with the chosen object of focus. In Samadhi, the sense of self (ego) disappears, and the practitioner becomes completely absorbed in the object, resulting in a profound state of meditation.
Prof. R. K. Bodhe

Prof. R. K. Bodhe

Prof. R. K. Bodhe is a M.A. (Philosophy & Sanskrit), M. Phil. (Philosophy) Worked as Research Officer, Philosophico-Literary Research Department, Kaivalyadhama, Lonavala, for 30 years. He is invited for delivering talks, workshops at several universities and institutions. In his career of 30 years, Prof. Bodhe has authored several research papers in Traditional Yoga and co-authored several Volumes. Prof. Bodhe is also working as the Associate Editor of Yoga Mimamsa. His areas of interest include Yoga Philosophy, Applied aspects of Traditional Yoga, Value Education and Philosophical bases of esoteric sciences.

Yoga and Mindfulness for Teens

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Dr. Anna Lembke, a world-leading expert on addiction, is concerned about phone problems. As the chief of Stanford University’s dual diagnosis addiction clinic, Lembke has spent over 25 years treating patients addicted to various substances and behaviours, from heroin to video games. In her book “Dopamine Nation,” she highlights how smartphones have become modern-day hypodermic needles, providing quick hits of attention and validation with every swipe, like, and tweet. In a world where every spare second is an opportunity for stimulation, yoga and mindfulness serve as anchors, helping teens find balance amidst the digital chaos.

In today’s world, teenagers often find themselves trapped in the whirlwind of social media, where constant scrolling and comparison sow the seeds of self-doubt and anxiety. The pressure to curate a flawless online presence takes a toll on their mental well-being, leading to a sense of disconnection. Yoga offers a refuge from this digital chaos, empowering teens with mindfulness tools to find peace within, break free from the cycle of comparison, and cultivate a more profound sense of self-acceptance and relaxation.

Let’s see how yoga and mindfulness can benefit teens

Yoga and meditation, offer numerous benefits for teenagers. It not only improves your physical strength, but it also nurtures mental resilience. This becomes important as teenagers go through the pressure of academic demands, peer dynamics, and the digital cyclone of social media making the tools of yoga and meditation invaluable for their emotional well-being.

yoga for teens 1

One of the remarkable gifts yoga brings is enhanced self-awareness. Teens discover a deeper understanding of their bodies and emotions, which helps regulate emotions. Moreover, mindfulness practices, which focus on the present moment without judgement, instil a sense of calm, reducing stress and anxiety. These practices equip teenagers with the tools to face challenges with a steady mind and an open heart.

Benefits of Yoga for Teens

  • Improves physical health: It enhances muscle strength, boosts stamina, and safeguards against childhood obesity.
  • Mindfulness practices for teens: Mindfulness, an ally in the quest for emotional well-being, offers techniques that teenagers can incorporate into their daily lives. Meditation helps teens connect with their bodies, fostering self-acceptance. Pranayama calms racing thoughts, granting clarity amid chaos.
  • Impact on academic performance: It’s not just the body that benefits from yoga and mindfulness; the mind also reaps rewards. Research highlights that these practices enhance cognitive function, memory, and attention span – vital components of academic success. By incorporating yoga and mindfulness, teens can optimise their study efforts while maintaining a balanced mental state.
  • Coping with peer pressure and stress: The teenage years often bring the pressures of fitting in, leading to stress and anxiety. Yoga and mindfulness offer effective coping mechanisms. When faced with overwhelming peer pressure, a deep breath and a moment of mindfulness can act as a shield, granting the strength to make authentic choices.
  • Bring body-mind harmony: Breathing techniques and postures empower teens to navigate life’s challenges.
  • Cultivates self-esteem: Early yoga exposure builds confidence and body awareness, promoting holistic development.
  • Merges with mindfulness: Combining yoga and mindfulness fuels patience, tranquillity, and enhanced efficiency.
  • Win over mental hurdles: Yoga stands as a powerful ally against depression, anxiety, and stress.
  • Equips for life: This practice imparts skills for healthy, serene, and fulfilled living, ensuring a brighter future.
  • Promoting body positivity and self-confidence: Yoga embraces all body types and nurtures self-love. Teens learn that their bodies are tools of strength and not objects of judgement. Mindfulness techniques enable them to appreciate their uniqueness, fostering self-confidence.
  • Building healthy relationships: Navigating relationships during the teenage years is a significant challenge. Yoga teaches empathy and compassion, which are essential for building connections. Mindfulness, with its focus on active listening, equips teens with the skills to engage deeply in conversations, fostering trust and empathy.

Yoga for Teens

For teenagers looking to embark on their yoga journey enroll in the Common Yoga Protocol (CYP) Course. Developed by the Ministry of Ayush, Government of India, in collaboration with prominent Yoga traditions across the nation, this course has gained immense popularity, with over 19,000 registrations. Participating in the CYP program isn’t just about learning poses; it’s about embracing a transformative journey towards better health and enhanced mindfulness. As you engage with the course material and practices, you’re not just acquiring knowledge; you’re opening the door to a more enriched and balanced life.

Integration into Daily Routine

The challenge for teenagers lies in weaving these practices into their bustling schedules. Starting the day with a few minutes of yoga or practising mindfulness before sleep can anchor their routine. Teens can create their personal space, adorned with calming elements, as their sanctuary for reflection.

Conclusion

In the whirlwind of adolescence, there are so many challenges, and to face these challenges yoga and mindfulness stand as reliable companions. With their remarkable capacity to improve physical health, nurture mental resilience, and build emotional strength, these practices equip teenagers with the tools they need to navigate their unique journeys with grace and confidence.

FAQs

Both morning and evening can work well; choose a time that suits your schedule and allows for consistency.

Absolutely. Yoga poses and mindfulness exercises can enhance focus and cognitive abilities.

Set an example by practicing mindfulness yourself and create a calm space for them to do the same.

In today's fast-paced digital landscape, guiding children through the maze of social media can be challenging. Encouraging open communication, setting healthy screen time limits, and fostering self-awareness can empower them to strike a balance between online engagement and real-world experiences. Incorporating mindfulness practices, such as yoga and meditation, can also provide invaluable tools for managing the digital noise and cultivating a sense of inner peace amid the chaos. Remember, it's all about nurturing a healthy relationship with technology while nurturing their well-being.

Yes, the relaxation techniques in yoga and mindfulness can promote better sleep quality.
Prof. R. K. Bodhe

Prof. R. K. Bodhe

Prof. R. K. Bodhe is a M.A. (Philosophy & Sanskrit), M. Phil. (Philosophy) Worked as Research Officer, Philosophico-Literary Research Department, Kaivalyadhama, Lonavala, for 30 years. He is invited for delivering talks, workshops at several universities and institutions. In his career of 30 years, Prof. Bodhe has authored several research papers in Traditional Yoga and co-authored several Volumes. Prof. Bodhe is also working as the Associate Editor of Yoga Mimamsa. His areas of interest include Yoga Philosophy, Applied aspects of Traditional Yoga, Value Education and Philosophical bases of esoteric sciences.