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Hakini Mudra For Brain Power: Benefits, How To Do
People of all age groups suffer due to memory loss or frequent forgetfulness at some point in their life. Mental stress or unnecessary thinking, pressure related to personal as well as professional life, extremely hectic schedule throughout the day, etc. could be the few reasons for the same.
However, the best part is that a human brain can be trained, just like the body. The strength of a human brain can be enhanced, and performing mudras are one of the best ways to do so. Hakini mudra is a very effective gesture which is referred to God in Hindu culture and is associated with 6th Chakra. It guides your consciousness through your 6th chakra, also called the third-eye or pineal eye. This mudra is also recommended for many memory training and management programs.
If your mind is at the right place, you can accomplish everything. That’s why the successful people more focus on getting their mindset right before anything else. So, check out the benefits as well as the correct procedure of doing the Hakini mudra:
- It promotes a fine corporation between left and right hemisphere of the brain (left is associated with logical thinking and right with creativity).
- Brain performance is at it best when both parts are used simultaneously as it helps to improve concentration.
- This is also beneficial when you have to do lots of mental work or multitasking.
- It develops calmness.
- Hakini mudra encourages your brain efficiency and enhances your memory power.
- It also expands the respiration, which in turn good for the brain as more oxygen is supplied to the brain.
- It improves the clarity of thoughts and hence improve decision making.
- This mudra is good for students because this will help them to concentrate better on their studies.
How To Do:
Step 1: Raise your hands and let them face each other without touching.
Step 2: Fold the fingers of both hands slightly inwards and let fingertips of both the hands touch each other.
Step 3: Ensure that your palms do not touch each other since the fingers tips will act as the only joining points for both hands.
Step 4: Focus your eye gaze on the third eye, i.e. at 6th chakra (at the center of the forehead).
Step 5: Inhale and let your tongue touch the roof of your mouth.
Step 6: Exhale and allow your tongue to relax.
Step 7: Take few deep breaths and let your mind to focus on the things you want to recall or analyze.
Thus, by placing the fingertips of both hands together, you connect the flow of energy between the two sides of your brain and body. Practice Hakini mudra for gaining memory strength and brain power for 45 min daily. Or practice it 3 times in a day for 15 minutes.
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1.Standing Forward Fold (Uttanasana)
Start in mountain pose, back to back, a few inches away from your partner. Inhale together raising your arms up to the sky, then on your exhale hinge at the hips and fold forward, lifting your sitting bones upward and resting your chest on your thighs. You can hold hands or elbows with your partner and definitely exchange upside down smiles. Stay here for a few breaths and come out of the pose with the same hinge at the hips, core engaged and a flat back.
2. Seated Twist (Ardha Matsyendrasana)
Begin in a cross-legged position seated with your backs resting against each other. On your inhale, reach your arms overhead, and exhale to twist to the right. While twisting you`ll bring your right hand to the inside of your partner’s left knee and your left hand to the outside of your right knee. Your partner will be mirroring you. You can stay in the twist for 5-7 breaths. Don`t forget to twist to both sides.
3.Seated Forward and Backbends (Paschimottanasana)
Begin in a cross-legged position seated with your backs resting against each other. One of you will fold forward and the other one will lay down comfortably on the back of the one who is folding forward. So take a big inhale, raise your arms up overhead, and on your exhale slowly fold forward, keeping your legs crossed. When you are ready to go deeper into the pose you can let your partner go ahead and lay down on your back. Your partner will stay cross-legged as well and just comfortably lay down on your back, letting her arms drop out to the side, beautifully opening her chest. Stay here for a few breaths then swap – now your partner will be folding forward and you’ll be bending backward.
4.L-Shaped Handstand (Adho Mukha Vrksasana)
In this pose, you’re both going to create an L-shape with your bodies. One of you will sit down in Staff Pose (Dandasana) and the other one will come into a supported tuck handstand. The easiest way to get into this pose is if the one in Staff pose helps to lift the leg of the one in a handstand. In both poses keep your core engaged, shoulders are strong but kept away from the ears and the most important part is to smile at each other. To come out of the pose, lower the legs of the one in a handstand, then rest in Child Pose (Balasana) for a few breaths.
5. Downward-Facing Dog (Adho Mukha Svanasana)
Start in a Downward-Facing Dog position, one in front of the other. The one in front of the other will walk her feet and hands back until she is able to step her feet up to the back of the partner’s hips and coming to a stable and comfortable position. You can hold the pose for five to seven breaths. To come out, the one in down dog should wait for the partner to walk forward with her hands and gently step off her back. Take child’s pose for a few breaths before swapping.
6. Boat Pose (Paripurna Navasana)
Sit facing each other with your knees bent and toes touching. Reach for your partner’s wrists. While holding each other, walk the soles of your feet together, drawing your knees towards the chest. Keeping the spine straight and chest open, begin to straighten the legs. When your legs are straight, hold for five to seven breaths, then come out the way you went in the pose. This is definitely a challenging pose and requires a lot of openness in the hip flexors and hamstrings so don’t worry if you can’t extend your legs, just play around, listen to your body, and enjoy the process.
7. The Dog and the Warrior
This is a super fun partner pose to try but it’s also challenging, so approach it with playfulness. One of you will start in downward dog and come into a three legged dog. The other one will stand in front and come into a reverse warrior pose. To help you both get in deeper to the stretch, you’ll reach for each other. The reverse warrior will gently pull on the three legged dog’s lifted leg for a deeper hip opening and the leg will pull on the warrior’s arm for a deeper stretch of the side body. Win-win, isn’t it? Don’t forget to do both sides and you can swap as well. To come out of the pose, the one in reverse warrior pose will let go of the foot and come into Warrior 2. You can both rest in Child Pose for a few breaths after performing this pose.
This pose is definitely one of those that looks much harder than what it actually feels like. One of you should face away from the other one who will gently come up into handstand – this way you’re facing away from each other. At the same time, both should slowly start making a hollow back shape with your backs, with the standing partner reaching for the feet of the one in a handstand. Make sure you keep communicating through every movement to avoid getting out of balance.
9. Crow on Pigeon (Bakāsana on Eka Pada Rajakapotasana)
This is quite an advanced variation so try this pose if one of you has a solid arm balance practice and the other one can go deep into Sleeping Pigeon pose. I cannot put enough emphasis on the importance of warming up – do put this on the list of poses to try after taking a class or doing a long warm up! What’s challenging about this pose for the one in Crow is to balance on a wobbly surface and to be able to lift the knees as high towards the armpit as possible – with the hands on a raised platform. Super fun to play around with, but definitely approach this one with a sense of humour.
10. Supported Scorpion Pose (Vrishchikasana)
If you are working on your handstands and/or your scorpion pose, you’ll love this one. It is the perfect balance between being challenged yet supported. Your partner will be in down dog and you’ll have your hands behind hers – with your body on her back. Slowly start lifting your legs and bending them behind you. You will feel supported by her back but you’ll be challenged to hold your body’s weight on your arms and go deeper into this deep backbend. Try to come out as gracefully as you went in, share some laughs and rest in Child Pose.https://bookretreats.com/blog/yoga-poses-for-two-people/
1. The Twin Trees
This is a balance pose that helps you and your partner improve focus and at the same time being a moderate hip opener.
Here’s how to do it:
- Begin by standing next to each other, but a few feet apart while you are facing the same direction.
- Then, bring your palms towards each other so your arms will form a “T” shape. This means you are drawing your palms and elbows together in a shape of a cactus.
- Now, start shifting your weight onto your right foot and let your partner shift her weight onto her left foot.
- Draw your opposite leg into a tree pose. You can do this bending your knee and bringing your foot to the inner thigh, calf, or ankle of the standing leg.
- Keep your balance for at least 5 to 7 breaths before you release and turn around facing the opposite direction and start repeating the pose on your opposite side.
2. The Partner Forward-Fold
This pose just feels so good as it opens your hamstrings and calms the nervous system.
Here’s how to do it:
- Start with a seated position and then face each other. Now extend your legs out to form a wide shape of “V”. Your kneecaps should be facing straight up while the soles of your feet should touch.
- Now, extend your arms toward each other and hold the opposite palm to the forearm.
- Breathe in as you lengthen up through your spine
- Breathe out as you forward from your hips while your partner is sitting back, keeping her arms and spine straight
- While you are relaxing into this pose, let yourself soften into it. Stay in this pose for about 5 to 7 breaths
- Come out of this pose by releasing each other’s arms and bringing your torsos upright. You can do this again in the opposite direction, this time bring your partner into the Forward Fold pose.
3. The Partner Twist
This pose is an effective way to cleanse your body and also help in the detoxifying process. This pose is an enjoyable way to initiate playfulness with your partner.
Here’s how to do it:
- You can start in a seated position with your legs crossed and your backs are resting against each other
- Breathe in as you reach your arms overhead
- Breathe out and start twisting your body to the right, bring your right hand to the inside of your partner’s left knee while your left hand to the outside of your right thigh or knee. Your partner should do the same movement.
- Hold this position for about 3 to 5 breaths and then do it again on your opposite side.
4. The Buddy Boat
If you and your partner are both energetic, you will love this yoga pose. It is actually very playful that it encourages laughter, but the best thing is that it will gently work your core.
Here’s how to do it:
- Look for a seating position that you find comfortable. Face each other while your knees bent and your toes touching. Then start reaching for your partner’s wrist.
- Now, start walking your soles of feet together then draw your knees into your chest.
- Make sure that you are keeping your spine straight while your chest opens then start to straighten your legs. I know this can be challenging but just try to stay playful as you are straightening your leg one at a time.
- Hold this position for about 5 to 7 breaths.
5. The Back-to-Back Chair
This yoga pose is not only a brilliant, exciting bonding but it is also a good way to strengthen your quads and improve your posture.
Here’s how to do it:
- Stand with your backs touching while your elbows are linked. Try to feel and keep up with the breath of your partner.
- Then, press against each other’s back as you walk your feet forward. Make sure you keep your lower back as well as spine touching your partner’s as you try to go down for a sitting position (take note that this should not be lower than 90 degrees).
- Hold this pose for at least 2 to 3 breaths then gradually go back to standing by carefully rising. If you want some added strengthening challenge, try to lower yourself repeatedly.
If you are looking for the best way to heighten your individual yoga practice, and at the same time take your relationship with someone else into another level, you should consider these partner yoga poses.
This is a really great way to improve and cultivate both physical and emotional support in a relationship. It’s also an opportunity to be open and develop full faith in each other. What are you waiting for? Grab a friend or a loved one and roll out your mats. See what happens!
Thank you for reading 🙂
6 Restorative Yoga Poses for Adrenal Fatigue
Our yoga sequence for adrenal fatigue will help you to unwind, de-stress, and reset your adrenal glands. You will need a blanket, a long pillow, and two yoga blocks.
Viparita Karani | Hold 5 minutes
This relaxing pose reverses blood flow out of the legs and brings blood and lymph fluid back towards the abdomen up to the brain, helping to energize and awaken the circulatory system.
- Begin with a block off to one side and sit next to the wall with your legs parallel to the wall. Roll back and slide your legs up the wall.
- Bend your knees and press your feet into the wall to lift your hips. Slide the block underneath your sacrum.
- Extend your legs straight up the wall. Spread your arms out wide by your sides with your palms facing up. Close your eyes and find a natural breath. Allow the muscles of your face to relax, and hold for 5 minutes.
Supported Child’s Pose | Hold 5 minutes
This pose helps to foster feelings of safety and security to help you into a deep relaxation.
- Begin with a long pillow off to one side. Kneel down with your knees out wide to the edges of your mat. Bring your big toes to touch and sit your hips back onto your heels.
- Place the long pillow vertically up and down the mat with one end between your thighs.
- Place your hands down to frame the pillow. Walk your hands forward to lower your chest onto the pillow. Place one cheek down and close your eyes. Hold for 5 minutes, switching to the other cheek halfway through.
Basic Relaxation Pose | Hold 5 minutes
This pose allows you to completely relax, helping to reduce stress and fatigue.
- Take a blanket and fold it into a rectangle. Roll up one end 3/4ths of the way. Place the blanket towards the top of your mat, with the rolled up part at the bottom.
- Place your two blocks halfway down your mat.
- Lie down so that the rolled up part of the blanket rests underneath your neck and the unrolled part is supporting your head. Adjust the blocks so that they support your knees. Extend your arms out wide to the sides with your palms facing up. Close your eyes and allow yourself to fully relax here for 5 minutes.
Supported Crossed-Legs Pose | Hold 2 minutes per side
This relaxing pose helps to relieve tension in the hips and increase a sense of ease in the body and mind.
- To begin, place a chair on your mat. Sit in front of the chair with your legs crossed, facing the seat.
- Bring your arms onto the seat and gently rest your forehead down.
- Close your eyes and hold for 2 minutes. Cross the other leg in front, rest your forehead back down, and relax for 2 more minutes.
Supported Bridge | Hold 5 minutes
This pose helps to slow the overactive sympathetic response and bring your body back into balance.
- Start with your long pillow or a block off to one side. Lie down on your mat with your knees bent and your feet on the floor.
- Lift your hips up towards the ceiling into a bridge. Slide the pillow or block underneath your sacrum. Lower your hips back down onto it.
- Extend your legs down the mat. Release your arms out by your sides with your palms facing up. Close your eyes and relax here for 5 minutes.
Supported Twist | Hold 2 minutes per side
This pose helps to stretch the muscles of the back, increase digestion, and relieve mental tension.
- To begin, place your long pillow vertically up and down your mat.
- Sit in front of the pillow facing sideways, with your right hip next the pillow. Bend your knees so that they are pointing to the right.
- Twist your torso to face the pillow and place your hands down to frame it. Walk your hands towards the top of the mat to bring your torso to rest on the pillow. Rest your right cheek down and close your eyes. Hold for 2 minutes and then switch sides.
- If it feels uncomfortable in your neck, place a blanket under your cheek.
- If you want to feel a deeper twist, turn to the opposite cheek.
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This is the first pose, which is to be started on the top of the mat. And, this will also be the last position in the set of exercises explained below. So, you will start with mountain pose and also end with mountain pose. After taking a few deep breaths, and calming yourself, you should stand tall, and start inhaling with your arms raised upwards toward the sky. Relax your shoulders, and stretch them to
The Mountain Pose is a starting pose for many other yoga poses and is commonly practiced in yoga sessions. As the name suggests, you are strong and standing tall during the pose. While the pose can be performed by itself, it is most commonly used as a resting or transition pose, much like the Child’s Pose. It is used as a starting point for many other poses as it allows the body to integrate the preceding pose with the following one.
The Sanskrit name of Mountain Pose, tadasana, comes from tada meaning mountain and asana meaning posture. In Mountain Pose, the body stands erect with arms at the sides. Some variations incorporate Namaste position where palms of the hands are pressed together in front of the chest and fingers pointing upward. During the pose, focus on balance and breathing as you achieve a connection between mind, body, and spirit.
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13 Chair Yoga Poses To Do While Sitting At Your Desk
The ancient practice of yoga has certainly evolved in 21st century to meet our long work days, seated behind a desk. Sitting for long periods places strain on the spine, mid and upper back, shortens the chest and hips, and can leave your neck, shoulders and lower back in pain. It may be hard to fit in a yoga class during a busy work day, but that doesn’t mean you have to sit motionless for hours on end. Try these 13 moves right at your desk to improve your posture and relieve stress.
Sit and stand chair pose
Begin by sitting with your knees bent at 90 degrees and your feet flat on the ground. Press your heels down, but do not move your feet closer to the chair. Now, without using your arms, lift your body into a standing position. From the standing position, slowly sit straight back down, refrain from leaning forward and from shifting the hips to one side or the other. Repeat five to ten times.
Sitting scale pose
This is a more advanced pose that requires a desk chair wide enough to accommodate the width of the body and placement of arms on each side of the seat. Sit at the edge of your chair, and press your hands down on either side of your hips. Now, using the strength in your arms, raise your legs and butt up off the seat. Engage the abdominal muscles and keep the tops of your shoulders down. Hold for five breaths. Lower your body and repeat two more times.
High altar pose
Inhale deeply and lift your arms. Clasp your hands and invert your palms. Now Lean to your left and hold for five to eight breaths. Repeat on your right side.
Seated crescent moon pose
Lift your arms overhead and stretch your fingers wide. Lean to the right, and take two to three deep breaths. Repeat on the left side for another two to three deep breaths.
Seated body twist
Turn to your left and place your left hand on the back of the chair to deepen the twist. Hold for five to eight breaths. Then repeat the twist on your right side.
Seated cow face
Bring your left arm behind your back and your right arm behind your head. Now clasp your fingers if you can. If you can’t clasp your fingers, then work towards moving them closer each day. Hold for five to eight breaths and switch sides.
Sitting ankle to knee
Place your left foot on your right knee, allowing your left knee to drop open. Keep your back straight and lean forward into a deep stretch. Hold for five to eight breaths and then switch sides.
Seated wrist and finger stretches
Complete these stretches every two hours to avoid carpal tunnel syndrome.
- Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counter stretch the wrist and the forearm. You can also stretch each arm out and bend the wrist inward then outward, counter stretching with your other hand. Hold each side five to ten breaths.
- Extend the arms to the sides or overhead and draw ten circles inward and outward through the wrists. Next, quickly spread the fingers and close the fists. Repeat this ten times to shake off any excess tension.
Seated pigeon pose
While seated in your chair, with both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed to not place pressure on the knee. Maintain equal weight distribution between the sitting bones while staying in an upright seated position. You should feel a gentle to moderate stretch on the outermost part of the right thigh. Hold for ten breaths before switching sides.
Standing yoga push-ups
Place your hands about shoulder width distance on the edge of a sturdy desk. Now step your feet back so that your torso is diagonal to the floor. Keep your feet firmly placed and inhale as you bend the elbows to a 90-degree angle. Keep the elbows hugged in towards the ribs. Exhale and press your chest back up to the starting position. Repeat 12 times.
Standing upward dog pose
Follow the above standing desk pushups with this upward dog pose. Remain in the same position as you did for the standing yoga push up. With your arms straight, lower your hips toward the desk, refraining from sinking in the lower back by using the strength in your legs. Stretch your chest between your shoulders and gently tilt your chin upwards while sliding the shoulder blades down the back. Hold for ten breaths.
Standing plank pose
Use your desk to support this spine-lengthening and hamstring-stretching pose. Place your hands shoulder-width apart or wider at the desk edge. Step your feet back until your feet are directly under your hips. Hold ten breaths to allow this pose to help you undo all the negative effects of sitting.
Standing forward bend
Stand next to your desk, with feet firmly on the ground. Bend over in half with soft knees and let gravity take over. Hold for at least 20 seconds and sway gently from side to side if it feels good. Allowing your arms and head to hang forward, let your neck and shoulders decompress. Plus, reversing the blood flow will give you extra energy to complete your work day.
Sitting at a desk all day doesn’t have to turn you into Quasimodo. A few feel-good yoga poses and stretches will do wonders for your energy level, tension, posture and confidence!
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Yes, You Can Lose Weight With Yoga
“Yoga can be a good source of exercise,” said Jorianne Numbers, MS, an exercise physiologist with Northwestern Medicine. At the most basic level, she said, yoga is a form of movement that helps you burn calories, which is a major part of losing weight (though your exact amount burned will depend on your height, weight, and gender).
But there’s more behind yoga’s relationship with weight loss than first meets the eye. An effective practice also fosters a mind-body connection that makes you more mindful in every facet of your life. “Yoga brings you into a heightened state of awareness,” explained Lara Heimann, physical therapist, yoga instructor, and founder of LYT Method, a yoga certification program. Moving through different poses and holds increases your awareness of your body, and that can translate to other effective weight-loss habits, like eating healthy, which is key for losing weight no matter what exercise you’re doing. (Try this two-week clean eating plan to get started.) “The congruency between mindfulness on and off of the mat is what can make yoga more effective for weight loss than other forms of exercise,” Lara told POPSUGAR.
Yoga has long been regarded as an effective way to relieve stress, and that on its own can be a weight-loss tool. “Having a less stressful life, and fewer stress hormones such as cortisol, can help anyone lead a healthier lifestyle,” explained Liza Janda, a certified yoga instructor at Yoga Janda. Cortisol is an appetite stimulant, hence why we tend to eat (and overeat) when we’re stressed out and to crave unhealthy foods in particular. A relaxing yoga practice can help you deal with stress in a healthier way and even avoid it, and the related weight gain, altogether. (Try this relaxing yoga sequence or one of these stress-busting yoga videos to see for yourself.)
Which Practices Are Best For Weight Loss?
If you’re looking for pure calorie burn, our experts agreed that fast-paced Vinyasa yoga is the practice to choose. “A good Vinyasa class will take you through a variety of movements, with a focus on integrating your core and weight-bearing on your hands and feet,” Lara explained. Imagine a classic flow from plank to tricep push-up to upward facing dog – you’re getting a core burn, working your triceps, then using your arms to hold up your bodyweight as you stretch. This kind of weight-bearing move “increases heart rate and builds muscle,” Liza told POPSUGAR. The more muscle you build, the more calories you’ll burn even after you’re done exercising.
Power yoga is another good choice, Jorianne told POPSUGAR, though it’s more intense and better suited for people who are already in good shape. “In power yoga, there is less meditation and more of a focus on standing poses and faster-paced movement,” she explained. Your heart will pump even harder than in a Vinyasa class, which is good news for losing weight; Liza recommended aiming for a heart rate that’s 55 to 85 percent of your maximum to get the most calories burned out of a class. (Use this guide to calculate your max heart rate and find your target zones.)
And what about hot yoga? “Vinyasa classes burn more calories than the hot yoga,” Lara told POPSUGAR. “Hot yoga makes you feel like you’re working harder than you actually are because your body is just trying to thermoregulate.” Basically, sweating more doesn’t mean you’re burning more calories. “The sweat you produce should come simply from physical exertion,” Liza said, not from temperature.
A more gentle yoga class, such as Hatha, won’t burn as many calories. But it can benefit your mental health and decrease stress levels while helping you be more mindful, all of which have weight-loss benefits as well.
How Often Should I Do Yoga to Lose Weight?
For the best weight-loss results, Liza recommended doing yoga three times a week. Continue to stay active and get your heart rate on the other three to four days as well, whether through cardio, weightlifting, or HIIT workouts of 45 minutes to an hour. (We recommend this dance workout for cardio, this Nike weightlifting workout, and this belly-targeting HIIT circuit, all 45 minutes in length.) And keep your nutrition in mind, too. “Exercise alone without dieting makes losing weight hard,” Jorianne said. “Weight loss occurs when you burn more calories than you consume.”
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