Yoga – VB Yoga

The Meaning of “Namaste” Yoga

The word Namaste is a greeting in Sanskrit that means simply Hello! It is simply a greeting or a salutation. However, it can be used at the beginning of meeting someone or even at the end when the people depart. So in that sense it is a timeless salutation. It signifies mutual respect and is a sign of acknowledgement of each other’s presence and the light within each of us.

In Yoga classes the yogis generally greet the teacher and other students at the end of the class by saying Namaste. It is a great way to realize each others presence and thank each other for the shared energy in a common space.

AN AGE OLD TRADITION

Namaste is an ancient Sanskrit word with Hindu roots that dates all the way back to the Vedic period. It’s an expression that has been used for literally thousands of years and while Namaste has many different translations and uses, it is above all an expression of respect. While the word Namaste originated long ago in the East, it has slowly become a common expression in the West thanks to the rising popularity of yoga and other spiritual practices.

Namaste is an expression of appreciation and respect towards another person, entity or deity. It can be used as a hello greeting and even as a goodbye, so you might say Namaste upon meeting someone, or before parting ways.

It is derived from two key Sanskrit words:

Namah: bow, adoration, salutation
Te: to you

The most literal translation of Namaste is “I bow to you,” but there are many different interpretations of the word, some of which are listed below.

The Many Meanings of Namaste

Hello
Welcome
I see you
I bow to you*
I honor you
I respect you
We are one
We are equal
My spirit bows to your spirit
The divine in me honors the divine in you
Farewell, goodbye

*The most literal translation

There are also several versions of the Namaste Prayer, which expand on these translations.

NAMASTE PRAYER

I honor the place in you in which the whole universe resides.

I honor the place of love, light and peace.

When you are in that place in you

and I am in that place in me

we are truly one.

Namaste.

When we simply say ‘Namaste’, we are conveying the energy and respect of the Namaste Prayer in a concise way.

One can even mean Namaste without saying anything at all.

You can use Anjali Mudra alone or along with bowing the head to express the meaning of Namaste without actually speaking the word aloud.

Finally, as all of us wish love, peace and health to each other the greater point of all these gestures, mudras, practices and traditions is that we respect each other, show our gratitude and uplift the community we live in. Yoga is just one simple way to do that and help the greater good.

Namaste.

Which Yoga Is Right For You?

Yoga is for everyone! There are several myths about Yoga practice, especially in the western societies. Several clichés like, ‘Yoga is for women’, ‘You need to be flexible to do yoga’, ‘Yoga makes you less aggressive and passive’, etc. etc. Fortunately most of those are inaccurate and are someone’s personal opinion! Yoga, truly, is for everyone, no matter your shape, size, color, background, athletic ability, physique, strength, ethnic background, economical situation, culture or any other diversity you can think of!.
Yoga is the union of YOUR mind and YOUR body. It is a universal wellness routine that works equally for all practitioners that seek physical AND spiritual happiness. Yoga connects your mind and body. It enhances awareness, self-realization while reducing judgement, anxiety, fear and egoism.

A DELIGHTFUL DISCOVERY

On your path to self-discovery you will realize that the power just lies within you. All you need to do is unleash it, unblock it and let things be! For instance the yoga philosophy about chakras (read my blog on Chakra Activation), makes you connect with your energy centers allowing you to self-heal and gain tremendous confidence and awareness. This is indeed, a delightful journey that leads to amazing discoveries.

To find out which yoga works best for you and furthermore which asanas you connect with or allow you to unblock the chakras (after understand the chakras first) is a self-discovery process. Its not something someone can prescribe to you because it is very personal to you. Just like which flavor of ice-cream you like or whose company you enjoy is very personal to your choice and what brings you happiness! It could be Hatha Yoga, Kundalini flow, or any other type of yoga or infact, a hybrid of different types of practices. You will only know when you have faith and jump in to this amazing yoga journey. Your yoga connection with yourself.

Come join me in this journey. Let the science of Yoga help you heal from within. Let is unleash the power that within you already. That is the power of awareness, inner peace and a clam mind.

Chakra Alignment

The seven chakras are thought of as the main energy points in your body, which run down the spine. These energy centers are the main forces behind our physical and mental well-being. A blocked or overactive chakra leads to aliments and chronic issues that simply cannot be cured by modern medicine, and if they even do get diminished, the harmful side-effects of allopathy and other treatments is often more damaging in the long-term. One must, therefore, seek their own inner healing power, resort to the wisdom of ancient traditional techniques like Yoga asanas, Pranayama, Tai-chi, etc. to understand and harmonize our chakras.

Chakra (cakra in Sanskrit) means “wheel” and refers to active energy points in your body. They are perceived as spinning disks of energy that should stay “open” and ‘aligned”, as they correspond to bundles of nerves, major organs, and areas of our energetic body that affect our emotional and physical well-being.

Per several sources there are about 114 different chakras, but there are 7 main chakras that run along our spine. These are the chakras that most of us are referring to when we talk about Chakra alignment. Let’s dig deeper into each one of these 7 chakra’s and learn to identify, activate, unblock and take care of them with our yoga practice.

The chakras play a significant role in shaping and affecting personalities, character, thoughts, beliefs, alignments, pain points, stress triggers, anxiety and depression management and overall well-being. The flow of energy is essentially controlled through these energy centers. They reflect your confidence, your stability, security, happiness, joy, spirituality, kindness, physicality, intellect, and several other characteristics that enable us to live a wholesome life!

There are several ways to activate our internal energy centers. The most studied and well understood scientific ways include:

Sound Healing and Music for Chakra Activation
Smells / Essential Oils & Perfumes
Thoughts / Meditation and Pranayama
Yoga Asanas
Sight / Colors and Images

But before we talk about how to activate these chakras let’s find out how to identify our chakras and what do they actually represent. This will help us focus on the chakras that we experience to be blocked, overactive or mis-aligned.

Names of 7 Chakras with their representations:

Locations of 7 Chakras:

Each of these seven main chakras has a corresponding number, name, color, specific area of the spine from the sacrum to the crown of the head, and health focus. Each chakra can be activated by a set of yoga asanas, aromas, food types and even thoughts!

Click on each of the Chakras (+ Sign) below to learn more:

To conclude, the Charkas are physical (lower 3) and spiritual (upper 3) energy centers in our body (with Heart Chakra being the one that unifies the physical to the spiritual). These are scientifically proven nerve meeting vitality centers in the body that, when aligned and unblocked, allow for even flow of blood, consciousness and energy across our body and our intellect.

As these are all energetic centers of the body that correspond to feelings, thoughts and spirituality one of them probably resonates with you as you were reading. A different one may resonate with you some other time depending on the environment, feeling and the energy you emanate on that particular hour of the day. It’s likely that one chakra resonates with you more than any others. With the ability to identify, activate, unblock these chakras you can unleash the full potential of your physical and spiritual happiness. We have been blessed with the ability to think, understand and execute, unlike any other species on this planet. We, therefore, must use this science to enlighten our lives and pass on to others around us. We must seek to educate ourselves first and ensure the people we love and care about are also aware of this amazing science within us! Yoga is a medium to achieve that physical and spiritual ecstasy.

Disclaimer: The statements made in this blog have not been evaluated by the U.S. Food and Drug Administration (FDA) or any other authority. They are not intended to diagnose, cure or prevent any disease. If a condition persists, please contact your physician or healthcare provider. The information provided is not a substitute for a face-to-face consultation with a healthcare provider, and should not be construed as medical advice. The purpose of this blog and the website is practice based guidance on yoga, wellness and mindfulness. This website or the authors are NOT health coaches or certified nutritionists or wellness coaches.

Muladhar - Root Chakra

The seven chakras are all important and interconnected. However, the root chakra is especially important, as it is the base of our whole chakra system. It is the most instinctual of all chakras, the very basis of our survival center. Our “fight-or-flight” response is initiated here. The root chakra is associated with grounding, vitality, and stability. It includes our survival instinct, our desire for safety and security, and our basic needs, such as food and shelter. Also associated with the root chakra are emotional needs and functions, like family loyalty, and beliefs and values. A blocked root chakra can manifest as physical issues like arthritis, constipation, and bladder or colon problems, or emotionally through feeling insecure about finances or our basic needs and well-being. When it’s in alignment and open, we will feel grounded and secure, both physically and emotionally.

Asanas for Aligning the Root Chakra:
- Sukhasana (Seated Pose),
- Balasana (Childs Pose),
- Malasana (Yogic Squat),
- Uttanasana (Standing Forward Bend),
- Tadasana (Mountain pose),
- Surya Namaskar (Sun Salutations),
- Anjaneyasana (Forward Lunge),
- Virabhadrasana (Warrior II),
- Setu Baandhasana (Bridge Pose),
- Prasarita Padottanasana (Wide-legged forward bend),
- Shavasana (Corpse Pose)
Incense for activating the Root Chakra:
- Patchouli
- Vetiver
- Blend of the above two

This fragrance helps to relieve anxiety, stress and depression. Its calming aroma is very effective for relaxation and meditation. This fragrance is grounding, sensuous, and a deeply calming scent.

Food for balancing the Root Chakra
- To balance your first chakra, think red. Red apples, beets, tomatoes, pomegranates, strawberries, and raspberries. Also add root vegetables to your diet. Root vegetables grow beneath the ground, absorbing a high amount of vitamins and nutrients from the soil and are rich in folate, vitamin C, antioxidants, and beta-carotene. The healthiest root vegetables include sweet potatoes, carrots, turnips, beets, garlic, parsnips, onions, rutabaga, ginger, and turmeric. Also include protein-rich foods such as eggs, beans, nuts, and lean meats, in addition to spices such as paprika, cayenne, and horseradish.

Swadishathan - Sacral Chakra

sacral

This chakra is held in our sacrum. It is our water center, home of the reproductive organs and our sexual desires. When our consciousness moves freely through this area, we access our potential for self-healing and sensual pleasure. When this chakra remains asleep to our consciousness, we may be ruled by our attachments. Issues with this chakra can be seen via problems with the associated organs, like urinary tract infections, lower back pain, and impotency. Emotionally, this chakra is connected to our feelings of self-worth, and even more specifically, our self-worth around pleasure, sexuality, and creativity. Similar to the root chakra, asanas such as forward bends, hip-openers, deep lunges, and squats helps us bring our awareness to this center.

Asanas for Aligning the Sacral Chakra:
- Uttanasana (Standing Forward Bend),
- Surya Namaskar (Sun Salutations),
- Anjaneyasana (Forward Lunge),
- Virabhadrasana (Warrior II),
- Setu Baandhasana (Bridge Pose),
- Prasarita Padottanasana (Wide-legged forward bend),
- Utkata Konasana (Goddess Pose)
- Viparita Virabhadrasana (Reverse Warrior Pose)
- Paschimottanasana (Seated Forward Bend)
- Supta Baddha Konasana (Reclined Bound Angle Pose)
Incense for activating the Sacral Chakra:
- Jasmine
- Ylang Ylang,

This is a great natural deodorant fragrance with a rich, feminine fragrance having many aromatherapy benefits. You’ll love the feelings it brings that relieve stress from nervous tension and anxiety. Increasing calm and helping with insomnia, this is a dynamic duo of essential oils in Jaisara natural deodorant.

Food for balancing the Sacral Chakra
- Balance your sacral chakra with all things orange. Think carrots, mango, oranges, orange peppers, peaches, apricots, and sweet potatoes. Foods rich in Omega-3s, such as salmon, also work well to balance this chakra. Nuts and seeds such as flax, almonds, walnuts, and sesame provide additional fatty Omega-3s, which aid in cardiovascular health and reduce inflammation. Also stock up on coconut and spices such as cinnamon. Since this chakra’s element is water, stay hydrated and drink plenty of water, coconut water, or herbal teas.

Manipura - Solar Plexus Chakra

solar-plexus

Think of the Solar Plexus as your body’s energy power-house, as it holds a vast amount of our physical vitality. When consciousness moves freely in this center, we are empowered by the energy of transformation. When this area is blocked, we may experience imbalances associated with aggressive ambition, heightened ego, and the pursuit of personal power. Asanas that twist the spine and the core are the asanas par excellence for purifying and healing Manipura. Blockages in the third chakra are often experienced through digestive issues like ulcers, heartburn, eating disorders, and indigestion. It’s the chakra of our personal power. This means it’s related to our self-esteem and self-confidence.

Asanas for Aligning the Solar Plexus Chakra:
- Dhanurasana (Bow Pose)
- Kapalabhati pranayama (Breath of Fire)
- High Lunge Twist with Anjali mudra (Prayer Pose)
- Parvritta Trikonasana (Revolved Triangle Pose)
- Vajroli Mudra (Thunderbolt)
- Bhujangasana (Cobra Pose)
- Ardha-Machendra Asana (Lord of Fishes Pose)
Incense for activating the Solar Plexus Chakra:
- Bergamot: This citrusy and floral oil is uplifting and helps to promote a positive mood. It can also help to reduce stress and anxiety, promoting feelings of confidence and self-esteem.
- Ginger: This spicy and warming oil is grounding and helps to promote feelings of strength and stability. It can also help to reduce feelings of self-doubt and promote a sense of confidence.

This is a great natural deodorant fragrance with a rich, feminine fragrance having many aromatherapy benefits. You’ll love the feelings it brings that relieve stress from nervous tension and anxiety. Increasing calm and helping with insomnia, this is a dynamic duo of essential oils in Jaisara natural deodorant.

Food for balancing the Solar Plexus Chakra

Like the chakra’s color, think yellow when it comes to balancing your solar plexus. Bananas, pineapple, corn, lemons, and yellow curry are all good choices. (Bonus: Yellow is a natural mood enhancer). Also feed this chakra with complex carbohydrates and whole grains such as oats, brown rice, spelt, rye, farro, beans, vegetables, and sprouted grains. These foods provide crucial fiber and sustainable energy.

Anahata - Heart Chakra

heart

At the center of the chest, the heart chakra is said to be the most powerful center of all, the very “seat of the soul.” Associated with the lungs and the element of air, we can imagine the heart as the meeting ground for the vast spectrum of our human emotional experience. The heart has the capacity to radiate the highest aspects of the human beings: compassion, unconditional love and total faith in the divine. But it also has the capacity to radiate our deepest feelings of insecurity, disappointment, loneliness and despair. To bring light into the chakra of the heart, work with Pranayama, heart-centric meditation, and heart-felt prayer. People with heart chakra blocks often put others first, to their own detriment. It’s the middle of the seven chakras, so it bridges the gap between our upper and lower chakras, and it also represents our ability to love and connect to others. When out of alignment, it can make us feel lonely, insecure, and isolated. Blocks in our heart chakra can manifest in our physical health through heart problems, asthma, and weight issues. But blocks are often seen even more clearly through people’s actions.

Asanas for Aligning the Heart Chakra:
- Salamba Bhujangasana (Sphinx Pose)
- Bhujangasana (Cobra Pose)
- Anjaneyasana (Low Lunge)
- High Lunge (with thumbs hooked overhead)
- Natarajasana (Dancers Pose)

Incense for activating the Heart Chakra:
- Sandalwood
- Rose

Sandal and rose incense promotes relaxation, conducts spiritual practices, helps restore a damaged aura and clarifies thoughts for correct decision making. Sandal and rose is also good for meditation, calming the nerves, depression, insomnia, fears, anxiety, stimulation of the throat, fever, nausea and heartburn.

Food for balancing the Heart Chakra

Balance your heart chakra with green, raw foods. Organic greens can help greatly with energy and stress and provide our bodies with whole, balanced nutrients. These foods are essential in balancing the fourth chakra. Drink fresh green juice, make a salad, or start your day with a green smoothie. Leafy and cruciferous vegetables are especially healthy, as we know. Heal and balance your heart chakra with kale, broccoli, spinach, chard, dandelion greens, parsley, celery, cucumber, zucchini, matcha, green tea, avocado, lime, mint, peas, kiwi, peas, spirulina, green apples, etc.

Vishuddhi - Throat Chakra

As one would expect, this chakra is connected to our ability to communicate verbally. The Throat Chakra is associated with the element of ether. It is the energetic home of speech and hearing, and the endocrine glands that control metabolism. On a spiritual level, this chakra is all about expanding our conversation to the Divine. To heal and purify the throat, we can work with chants, asanas such as Plough, Camel, Shoulder stand, and Fish Pose. Voice and throat problems as well as any problems with everything surrounding that area, such as the teeth, gums, and mouth, can indicate a blockage. Blocks or misalignment can also be seen through dominating conversations, gossiping, speaking without thinking, and having trouble speaking your mind. When in alignment, you will speak and listen with compassion and feel confident when you speak because you know you are being true to yourself with your words.

Asanas for Aligning the Throat Chakra:
- Cat-Cow with Lion’s Breath
- Plow Pose (Halasana) …
- Shoulder-stand (Salamba Sarvangasana) …
- Fish Pose (Matsyasana)

Incense for activating the Throat Chakra:
- Throat Frankincense
- Peppermint

Food for balancing the Throat Chakra

Balance your fifth chakra with blue foods. Blueberries and blackberries are particularly good sources of fiber, antioxidants, and vitamins. For the throat chakra, think healing and soothing foods and liquids such as coconut water, herbal teas, raw honey, and lemon. Fruit that grows on trees such as apples, pears, and plums are also known to be excellent at healing this chakra.

Ajna - Third Eye Chakra

Third-Eye-Chakra

The Ajna Chakra, or “command center,” is located eyebrow level mid-brain. It is the meeting point between two important energetic streams in the body, the Ida and Pingala Nadis (verves), and the place where the mind and the body converge. Physically, it is connected to the pituitary gland, growth, and development. When relaxed consciousness flows here, we have more intuition, inner-knowing, and a feeling that we are much more than a physical body. To heal and purify this center, we can practice alternate nostril breathing (Nadi-Shodhan) and meditations focused on this center. Since this chakra is physically located on the head, blockages can manifest as headaches, issues with sight or concentration, and hearing problems. People who have trouble listening to reality (who seem to “know it all”) or who are not in touch with their intuition may also have a block. When open and in alignment, it’s thought that people will follow their intuition and be able to see the big picture.

Asanas for Aligning the Third-Eye Chakra:
- Makarasana (Crocodile)
- Ardha Pincha Mayurasana (Dolphin)
- Adho Mukha Shvanasana (Downward Facing Dog)
- Sukhasana (Easy Pose)
- Utthita Svanasana (Extended Dog Pose)
- Padmasana (Full Lotus)
- Ardha Uttanasana (Half Forward Fold)

Incense for activating the Third-Eye Chakra:
- Cinnamon
- Sage

Food for balancing the Third-Eye Chakra

For this chakra, think purple. Purple grapes, purple kale, blueberries, purple cabbage, eggplant, and purple carrots. Also include cocao, which is rich in flavonoids and boosts serotonin, which helps to relieve stress and inflammation. These “brain foods” can instantly help clear an overworked mind and help to regain focus.

Sahasrara - Crown Chakra

This chakra is what links us to everything that is beyond our individual ego. It is everything that lies beyond our linear intellect and personal needs, preferences and emotional experiences. It is the gateway and source point into enlightenment. The Crown Chakra is linked to every other chakra (and therefore every organ in this system), and so it affects not just all of those organs, but also our brain and nervous system. It is considered the chakra of enlightenment and represents our connection to our life’s purpose and spirituality. Those with a blocked crown chakra may seem narrow-minded, skeptical, or stubborn. When this chakra is open, it is thought to help keep all the other chakras open and to bring the person bliss and enlightenment.

Incense / Essential Oils for activating the Crown Chakra:
- Lotus
- Frankincense
- Myrrh
- Sage
- Lavender

Food for balancing the Crown Chakra

The crown chakra focuses more on fasting and detoxing than it does on food. It focuses more on the spiritual aspect of our bodies, our minds. Detoxing can help our bodies flush out toxins, boost our energy, and clear our mind. Meditation and yoga is an excellent way to strengthen and heal the crown chakra. It can teach us to live mindfully and take some quiet, peaceful time for ourselves amidst our chaotic lives. Meditation herbs or essential oils such as sage, lavender, frankincense, and juniper are wonderful in balancing this chakra.

Simple steps for Yoga practice beginners

active children doing balancing exercises

For a modern-day Yoga practitioner (also called as Yogi), having some background of what you are learning helps a lot. Although the full Yoga Sutras are complicated and the science behind all the asanas, the mind-body connection etc. can be overwhelming – I recommend that beginners stay away from confusing themselves with the entire science.

Here is my simple advice on how to plan your Yoga journey:

Set an intention – Why do you want to learn Yoga? Answers might be highly personalized like: I wish to calm myself down and take time for myself, OR I would like to get stronger inside and outside and just physical gym exercise is not bringing me that feel of inner strength, or it could be as simple as I don’t want to be left behind as everyone else is now doing yoga! A clear intention (could be short-term and long-term) is important.
Seek a guru / teacher that you connect with. Their teaching style, their personality, philosophy, etc. Since Yoga is about vibrations – try to see if you like this new teacher or are better of looking for alternatives. There are a plenty of options out there.
Trust and practice with faith! If you follow your heart, you will find a great teacher and will really enjoy the process
Make measurable efforts towards connecting with your practice. You are investing time might as well get the returns!
Have patience – Yoga asanas don’t come to you overnight! You will need to put some time into learning and mastering the asanas, poses and techniques. Your teacher will guide you.
Enjoy your yoga practice while you explore the mind-body connection experience.

Having simple goals can go a long way in your overall yoga journey. As you gain more insights and as you see for yourself what Yoga can or cannot offer you towards your well-being you will have a much better chance of succeeding in your journey.

Namaste