Adho Mukha Svanasana is also known as the downward-facing dog pose because of the Sanskrit words Adho means downward, svan means dog, Mukha means face and Sana means asana or pose. There are numerous health benefits to this pose, and many yogis consider the health benefits of this pose to be the same as that of Sarvangasana. Sarvangasana can be difficult for those who are just starting out, but Adho Mukha Svanasana is easier to do, which is why many yoga practitioners start with this asana.

Let’s take a look at some of the health benefits of practicing
this yoga pose

  1. All sorts of hair problems can be solved if your practice Adho Mukha Svanasana every day. Many individuals suffer from hair loss, greying hair as well as baldness and bald patches. The pose helps increase blood flow to your head, which helps supply the nutrients to your hair.
  2. The asana can help keep cough and cold at bay by pumping oxygenated blood to your entire body.
  3. Many doctors recommend yoga poses to their patients. This is one of the yoga represents that is mostly recommended to patients who suffer from Adho Mukha Svanasana.
  4. If you suffer from a lot of digestion problems, gas and acidity, this might be the only yoga pose that you need to include your everyday routine. 
  5. Because the pose sends blood to your head, it reaches your ears and thus improves your hearing abilities.
  6. The pituitary gland in your body is crucial in maintaining the insulin level in your body and also for the proper functioning of the pancreas. The asana can affect the pituitary gland, thus helping all you diabetic patients.
  7. People have more and more problematic sexual lives due to sexual diseases like hydrocele, spermatorrhea, leucorrhoea, etc. Adho Mukha Svanasana can help keep sexual disorders at bay.
  8. The blood does not just rush to your scalp and ears; they reach your eyes too, which improves one of the vital senses, your eyesight. 
  9. The asana is great for curing constipation and piles. Your bathroom will no longer be a place of pain.
  10. If expensive creams and regular spas and facials are not doing it for you, maybe you should look for other ways to achieve a glowing skin, which does not involve you spending lots of money on cosmetics! If you do Adho Mukha Svanasana every day soon, you will get healthy, glowing skin free from pimples and blemishes.
  11. It also helps cure swollen veins which are also known as varicose veins.
  12. The asana helps improve your memory and retaining power.
  13. If you suffer from anxiety or panic attacks, Adho Mukha Svanasana can really help you.
  14. For people who have difficulty falling asleep, Adho Mukha Svanasana can help you sleep better at night. 
  15. It helps tone your legs and hands. 
  16. Adho Mukha Svanasana increases your flexibility and makes you feel active. 
  17. The pose strengthens your core. 
  18. The pose helps you relax, which is why it is extremely beneficial for people having depression.
  19. It helps strengthen your shoulder and neck. 
  20. You achieve strong calves and hamstrings. 

The correct Adho Mukha Svanasana pose is important to get all these above-mentioned benefits.

Introduction – Definition of Meditation

Meditation offers its practitioners a completely free state of mind. With devoted and regular performance, the meditation will make you forget anxieties. In fact, you will be able to pay more attention to regular activities. 

Meditation enlightens people to become a neutral observer in their own thought process. Therefore, they can analyse those process in a productive way and is able to get the best of it. The gentle and subtle method of meditation eradicates negative thoughts from our minds.

How to start with Meditation?

The beginners are sometimes confused about the procedure of meditation. Often these people are misguided by their friends that the process needs rapt attention that may leave suppressing effects on your mind.

For them, we are attempting to ease the process with the following tips:

  • First of all, you need to find a serene position.
  • Begin the process in a comfortable posture
  • Close your eyes and concentrate your focus on the heart.
  • Focusing on the center of heart will come up with a thought that the source of light is within my heart. 
  • The minimum time for meditation is ten minutes.
  • Do not overstress and continue the process for that period until you feel to continue.
  • Repeat the process every day.

Meditation – its impact on health

Have you started to feel that 24 hours is not enough for you?

It means you are getting pessimist about life. Such a feeling will make the rest of your life miserable for you. You will have to find out a way that will help you to come out of the current unpleasantness.

Looking at the positive effect that Meditation brings to your persona, it is considered as a battery-charger to our body. Practicing for 10 minutes a day help in bringing the following benefits to our health:

  • Meditation helps in reducing stress-level:  At the time of doing meditation, you need to choose an isolated place. As you sit over there with eyes closed, you will experience serenity in your mind. 

Your mind will move to a free state. Such freeness helps in reducing stress and promotes mental peace at the same time. 

All of the above happens as you start to focus on things. While practicing meditation, you are allowing your mind to settle on a given thought. 

The issues related to stress like high blood pressure, high or irregular heartbeat, higher pulse rate, or abnormal breathing pattern will also depart gradually.

  • Ability to focus increases: With regular practice of meditation, you will be able to regulate your mind. It means you will think less and concentrate on important aspects while thinking.

Thinking too much scatters your mind too. You will start to consider various things at a given time depending on your personal likes and dislikes. Such things will draw your mind away from important issues of your life. Moreover, you will develop clarity and your capacity to make an improved decision will increase with regular practice.

  • Helps better sleep:  There are times when uncanny thoughts distract the mind and pose threats to healthy sleeping. Meditation brings you out of such a distressful condition. Regular practice of meditation makes you think of the present time only and cherish the moment. Since you will be free from the clergies of the past. Thus, the sleeping process will be sound and refreshing.


While practicing meditation, we strive to balance our mental energies. In the process, we ourselves become more energized. The grown positivity will impart zest and enthusiasm. It will help to make the most of your productivity all along the day. With a positive frame of mind, you will be able to communicate better with the people around you.

Yoga is one therapy that benefits one and all in a similar way. It makes your mind sharper and gives your body the strength it needs to stay positive and healthy. The concept of yoga teacher training is developing fast. More and more people are opting for this training with an aim to open their own yoga institution and help their students overcome stress, anxiety, depression and sadness and give them a healthy and fit body. In addition, the relationship between the student’s body and mind gets a perfect balance. Here, we have listed a few benefits of yoga for students that convince you to either become a student or enroll your kids’ into a yoga program.

5 Benefits of Yoga for Students

1. Yoga Helps Improve the Overall Academic Performance – School life has become stressful these days. It nothing similar to what it used to back in time. Competition has drastically increased and so is the mental pressure on students. Their constant struggle to score higher and better marks from other makes their life miserable and stressful. Yoga has immense stress relieving powers that will help your kid overcome stress and in return boost his/her performance. A 2009 study shows that students who practised yoga for seven continuous weeks registered high academic performance and lower stress level. Meditation, breathing exercises and asanas, help lower stress.  2. Yoga Helps Improve Memory – Yoga is certain to improve the academic performance of your little one as it helps improve memory. Give yoga a shot by enrolling your little one in a 10-day yoga training course and you’ll be amazed to see the results. Meditation, cleansing rituals, breathing exercises and asanas improve spatial memory that increases performance. 3. Yoga Helps Improve Attention Span – Is your kid having a hard time paying attention to what is being taught or things related to day to day life? Yoga is the answer. Brian’s frontal lobe control the power of attention and usually mature later than other functions of the brain. Yoga completely asks attention and has an immense ability to increase the attention span of the yogis. 4. Yoga Helps Improving Brain Power – Students can train their mind better with yoga. The asanas, meditation and breathing techniques help balance the soul, body and brain. So, if you are planning to take up yoga teacher training to pass its advantages to your kid, you’ll be amazed see the improved brain power of your little yogi. In addition, it would also increase your little one’s retention and concentration capacity. All the kinds of asanas and pranayama help a lot in brain improvement. 5. Yoga Takes Away All the Stress – The biggest benefit of yoga for students is that it takes away all the stress and make them free-spirited and cool minded. Practising breathing exercises regularly would help keep them out of worry and tension. The constant struggle of scoring better grades than other in the class injects tension and stress in every students’ life. Yoga helps and helps in a great way.

Sitting on a chair is always comfy and cozy. But it has the most adverse effects such as heart diseases, diabetes, obesity, back pain and more. Instead, if you sit on an imaginary chair, the effects are contrary. You will gain lot of benefits to your body. Sounds interesting, right? Chair pose or Utkatasana is powerful posture which composes many bodily merits. Let’s hop on to know more about it.
Yoga is a way to freedom. By its constant practice, we can free ourselves from fear, anguish and loneliness. – Indra Devi

How to do Chair Pose?

  • Up your hands to the front so that your palms are facing down.
  • Do not bend your elbows and keep your hands straight parallel to the ground.
  • Now slowly bend your knees to a quarter-bend position and down your back like you are sitting on a chair.
  • Hold on to the position for 30 to 60 seconds.
  • Initially you would withstand in the position only to less seconds. On doing, you can grip to longer seconds.

Benefits of Chair Pose:

  • This pose is good for your hips, spine and chest muscles as it exercises them
  • It strengthens lower back and torso.
  • Muscles in the knee, the ankles, and the thighs get a good stretch and becomes strong.
  • Abdominal organs gets good massage and helps in proper functioning.
  • The tush part’s weight can be reduced on doing this aasana.
  • Gives a good balance to the body.
  • Refreshes mind
Just a 1 minute posture can bestow you with lots of health benefits. Don’t forget to do it daily. Let’s spend just 60 seconds for our body’s well-being!

Chakras are the psycho-spiritual energy centers considered as the vehicle to experience the subtle bodies of human consciousness. These are the major energy centers or energy pools of the Pranamaya Kosha (the energy body) carrying higher qualities of human life. They hold distinct spiritual qualities and values for inner journey and search of ultimate truth of life. What is Chakra? The word chakra means vortex, spinning wheel or circle that implies the movement of energy at the different energy centers or energy pools in circular way. Anatomically, they do not exist in our physical body, but they can be felt correspond to a particular area/part of the physical body without having any pin pointed location. Most important chakras correspond with the positions of the spin and the major nerve ganglia in our physical body. Chakras are pools of energy which balance, store and distribute the energies to different subtle bodies. Normally they are used for healing, relaxation, vitality, transformation and awakening. The Science of Energy and Chakra The entire science of hatha yoga and kriya yoga is based on energy, energy body, energy centres, energy channels/paths, and the latent energy source. Deeper work on energy body and energy centres holds special value in many yogic traditions and paths for exploration of subtle bodies and higher consciousness. Hence the path of yoga and the path of tantra have extensive description on chakras, kundalini and nadis. These yogic traditions have developed many specialised practices based on posture, gesture, movement, lock, breathing, concentration, meditation etc. to open, activate and experience them. Purpose of Chakra Practices The main purpose of these specialised chakra practices is not to acquire any super natural power and boosting our ego but to experience our true nature, our ultimate state of transcendental consciousness. Proper understanding and awareness of chakras and their effect on our physical, mental, and spiritual levels are much needed to make our inner journey fast, smooth and clear. Yoga Essence Rishikesh imparts many chakra meditation practices and theoretical explanation ranging from different traditions, paths to intensify the awareness of chakras and also to acquire deeper understanding on them. Those chakra meditation practices based on sounds, guided instructions, Bija Mantras, chakra affirmations and suggestions, visualization etc. This subject of chakras are taken in details through our meditation teacher training course and yoga teacher training course.