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31

Best Yoga Poses of 2011

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Top Yoga Poses

For all the readers of Mastery of Meditation and Yoga that read my articles via RSS feed or directly from the website, please find below the 10 best yoga poses from last year.  This was the topic of my January 2012 – Edition 1 newsletter.  Edition 2 featured the 10 best meditation from last year.  If you would like to sign up for the newsletter simply enter you email at the top left corner of the website.

The next newsletter will feature the 10 best articles from 2011, so in case you missed any of them, you will have a chance to catch up :-).

Yoga Poses

Each title below is a link to the article with all the details including cautions, benefits, practice tips, etc.  So click that to get full details for that pose.

Last year I uploaded a full Kundalini Yoga Class DVD to give you a flavor for what a live class feels like, in case you have not had a chance to experience one for yourself.
This online video will not just teach you many Kundalini Yoga poses and exercises, it will also show you how to organize a complete yoga session end to end, and give you lots of tips and techniques that can generally only be found in a live class. It incorporates some of the best kundalini yoga techniques.
Given that almost 80% of adults in the US suffer from back problems at some point of their life, it is no surprise that coming in at #2 is Yoga Bridge Pose.
This video article teaches many variations of Bridge Pose.  Some of these variations are perfect for beginners, while others are for advanced practitioners.  The best part is that all of these pose variations are excellent for strengthening and toning the lower back and spine.
Here is a picture of Advanced Bridge Pose.  Check out the article for full details and modifications…

 

Advanced Bridge Pose Picture

2011 was the year of Free Yoga Videos.  I created videos of many of the best yoga poses and exercises to help you learn the techniques easily and as well as possible.

One of these videos, was for Chair Pose, which is designed for improving sexual virility and energy.  This pose is also great if you are looking to tone and strengthen your thighs and buttocks.

You will find the original article for Chair Pose here – Chair Pose for Sexual Health.  For this pose there are modifications for beginner’s as well, which you will also find in the video.

Kundalini Yoga Chair Pose

This is one of best power yoga poses and is great for those who are really looking to challenge themselves.

This pose works your upper and lower body simultaneously and is excellent for building grit and character.  Below is an advanced version of this difficult pose.  I suggest trying the basic version first, as that is quite difficult in and of itself.

You will find the original article, which is part of the Free Kundalini Yoga Exercises Collection, here – Tough Power Yoga Pose. 

Advanced Elbow Platform

For those aspirants interested in stimulating Kundalini Shakti at the base of the spine, this is an exercise worth exploring.  You should note that this exercise done with particular hand positions is best for kundalini awakening affects.  

Also this article not just contains a video demonstration of this movement, but has links to other important resources for those interested in awakening kundalini.

https://anmolmehta.com/2011/04/13/core-yoga-pose/
If you have been a reader of my blog, then you know that core and ab work is something I always stress.  This not only helps tone and shape your stomach, it also helps you build character and willpower.
To work on the core there is of course the classic Kundalini Yoga Stretch Pose and in 2011 I finally got a chance to create a video of this wonderful exercise, which you will find in this article.
Kundalini Yoga Stretch Pose
One of the great things about yoga sequences is that a single sequence can work on many different parts of the body.  I see these types of exercises now being done at the gym, but yoga has incorporated them for thousands of years already.
The sequence in this article, is great for healthy weight loss, toning your things and buttocks, building your cardiovascular system and improving your flexibility.  It is a one of the best combo exercises.  
Another video from 2011 was for the yoga crow pose, which is excellent for cleansing the root chakra.
As all other videos, this one also teaches important modifications for this pose.
A perfect exercise for starting your yoga session and warming up the entire torso and back are these easy spinal twists.  This exercise is recommended for daily practice by many schools of yoga and they are excellent for beginners, seniors and kids as well.
Easy Yoga Spinal Twists
This is a very nice set for stretching the neck in a safe and healthy way.  If you have tension, pain or stiffness in your neck, or are looking to warm-up prior to doing more advanced yoga asanas then this set is perfect for you.
The set is also good for those with thyroid issues or looking to work on the Throat Chakra.

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32

Yoga Helps With Meditation | Video

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Yoga Helps Meditation

Yoga and Meditation

From the point of view of meditation, Hatha Yoga or any other physical yoga practice, is a supplemental science that facilitates the practice of meditation and moves you further along the road to Self Realization.  In fact, one of the primary reasons I took up yoga initially was to enhance my sitting during meditation and I am glad I did.  Yoga has helped me a great deal in sitting for long periods of time and in deepening my meditation practice.

One of the most common complaints during meditation is with the legs falling sleep or the back getting tired and sore, and the solution to these issues is often the flexibility that come with yoga.  Yoga poses and exercises bestow all kinds of benefits, which you are read about here – Benefits of Yoga, but with regard to meditation, one of the most important is the flexibility with allows you to sit for extended periods of time and the calmness that yoga breathing exercises promote.

Yoga Help to Meditation

To avoid the problems of the legs falling asleep or your back hurting, your meditation posture is very important.  In the following article I illustrate various postures for meditation, How to Meditate with Illustrations, and in all these postures you will notice I am sitting Burmese Style (see picture below).  This style is excellent for meditation and along with full lotus, it is the best posture to place your legs in for prolonged meditation.  This posture helps alleviate the blood flow issues to the legs and, when used with a good Zafu, it also alleviates back pain (see Tips and Tools for Meditation).  But, as you might have realized, it requires a bit of flexibility to come into this posture.  Thankfully there is a Yoga pose which really helps you with sitting Burmese Style and that is Yoga Butterfly Pose.

 

Meditation Posture with Gyan Mudra

Meditation Posture Burmese Style

As you might imagine, being a meditator at heart, I am an avid practitioner of Yoga Butterfly Pose and I can tell you from personal experience that it has helped me a great deal with sitting more comfortably.  

You will find full details of Butterfly Pose in the following article Best Yoga Asana for Meditation, and in this article you will find a video of the pose below.  In the video I also demonstrate how to do Root Lock with Butterfly Pose and that is a great way to end this pose and direct your energy upwards.

I also want to point you to other yoga set, poses and exercises which are very helpful to meditation and here is that list for you.  In a future post I will publish a complete list of how Yoga can assist you with your meditation practice, but the list below has some great techniques to get you started.

Yoga Techniques that Help with Meditation

Best Yoga Sets for Meditation:

Yoga for Meditation Set

Surya Namaskar – Best Morning Yoga Stretching Poses

Spinal Warm-up Yoga Exercises

Yoga Poses for Meditation:

Yoga Forward Bend for Healing and More

Neck Yoga Exercises

Yoga Breathing Exercises for Meditation:

Anuloma Viloma Pranayama

One Minute Yogic Breath for Meditation

For Yoga and Meditation Certification Students and Teachers:

Butterfly Yoga Pose is one of the best poses to begin your yoga or meditation classes with.  As you have to often sit in yoga classes, starting your classes with this pose will make the entire session easier for your students, so be sure to include this pose in your programs.  I also include Breath of Fire when doing this pose, and the combination is really excellent for getting everyone’s energy going.

This pose is a part of both the Yoga Teacher’s Training and Certification Program and Meditation Certification Program programs and you will find it in your e-manuals.

Butterfly Yoga Pose Video:

  • The video gives a full demonstration of Yoga Butterfly Pose.
  • It explains how this pose helps with meditation and how to do it using Breath of Fire.
  • It teaches various variations to the pose, including how to do Root Lock at the end of the pose.
  • It discusses the benefits of this pose, along with other details about the technique.
  • Please note if you have trouble viewing the video from here, I have provided the YouTube link as well which you can use.

Free Online Yoga for Meditation Butterfly Pose

DIRECT YOUTUBE LINK –> YOGA FOR MEDITATION POSE

33

Awaken Kundalini with Yoga Spinal Twists

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Awakening the Kundalini

Yoga to Awaken Kundalini

Kundalini Yoga exercises, poses and sets are designed to dissolve blockages in the gross and subtle body, and promote the flow of energy throughout all its systems and dimensions.  Ultimately, upon reaching certain critical thresholds, large amounts of energy can be released from the base of the spine and felt rising up the central column.  This phenomenon is typically referred to as “Awakening the Kundalini” or “Kundalini Rising” and can be quite a memorable experience for those who encounter it.

One should keep in mind though that Kundalini Yoga, regardless of whether you are experiencing full blown Kundalini Awakening or not, is benefiting your mind and body in enormous ways.  Done regularly, this practice will help you increase your energy, make your strong, fit and flexible, give you clarity and bless you with peace and joy.

Kundalini Yoga

There are various exercises which have a reputation of triggering kundalini to awaken and I have written about my own experience with one such exercise is the article – Explosive Kundalini Rising in Class Today.  The particular movement I was doing that day, is not the exercise I am going to present a video for below.  It was actually an exercise called Camel Ride and it is part of the famous Spinal Warm-up Series of Kundalini Yoga.  Visit that set to see the details of how to do that particular pose.

One tip if you are planning to use these poses to awaken kundalini is that you have to do them with considerable intensity and passion, in order to generate the necessary spark.  So be ready for giving it your all.

If you are not a hard core Yogi, but are instead a serious meditator, take heart, you are also very likely to have the very same kundalini awakening experiences as the yogis.  In fact, my first experience with explosive Kundalni, was not from physical yoga, but actually from meditation.

For those interested in this approach to awakening kundalini, you should definitely read the following article – Kundalini Meditation | Power of the Energy.

Yoga to Awaken Kundalini

Today’s video article teaches you how to do Kundalini Spinal Twists.  You will get full details of this exercise in the following article – Lower Back Exercise | Yoga Spinal Twists.  Of course, this exercise has plenty of benefits, especially for your back and spine, so whether you are interested in awakening kundalini or not, this is a great exercise to learn and practice.

In the video below I have demonstrated several arm and hand positions for doing this exercise.  The one that is generally indicated for stimulating kundalini, is the one where your fingers are interlaced and your arms are behind your back, and pulled away from your body as far as possible.  Twisting in this position adds additional pressure to the base of the spine.  The resting place of kundalini shakti.

As usual, this video will be added to the Free Yoga Exercise Video Series hosted here on Mastery of Meditation and Yoga.  This is a great resource for free yoga videos, but I would suggest another free resource for those interested in kundalini awakening as well, and that would be the Free Online Kundalini Yoga Kriyas collection.  There you will find full yoga sets, which are great for optimizing your body, mind and energy.

For Yoga and Meditation Certification Students and Teachers:

To fellow yoga teachers, if you have developed your practice sufficiently, I do suggest trying these exercises with greater pace and intensity.  Experiencing the awakening and rising of kundalini yourself, will give you a very special insight into this mysterious and powerful energy, and it will help you a great deal in understanding and guiding students who come upon such experiences as well.

This exercise is part of the Yoga Teacher’s Training and Certification Program and is certainly suitable for those taking the Meditation Certification Program as well.

Spinal Twists to Awaken Kundalini Video Details:

  • The video gives a full demonstration of Yoga Spinal Twists.
  • It teaches 3 different arm and hand variations for this exercise.
  • It discusses the benefits of this pose, along with other details about the technique.
  • Please note if you have trouble viewing the video from here, I have provided the YouTube link as well which you can use.

Yoga to Awaken Kundalini – Spinal Twists

DIRECT YOUTUBE LINK –> AWAKEN KUNDALINI WITH YOGA SPINAL TWISTS

34

Free Soothing Music for Yoga

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Music for Yoga

Soothing Music

A recent collection that was added to the free yoga and meditation resources was the Free Meditation Music Downloads.  In this collection you will find yoga and meditation music from a variety of artists and musicians.  Included in that collection are also mantras, chants, prayers and hymns for you to enjoy and use in you spiritual practice.

Some of the music that is quite popular and often downloaded is the following…

Inspiration Yoga Music MP3 Download

Meditation Music Free MP3 Download – Dreamscape

Free Downloadable Meditation Music – Gayatri Raga

Today I would like to share with you another great track, which is great for practicing Yoga.  It is a soothing track and so can also be used for relaxation, inspiration or as preparation for meditation. 

Soothing Music

This music comes from the Kundalini Yoga tradition, which incorporates music and mantra as a major aspect of its practice.  Kundalini Yoga has not just given us great teachers and yogis, but has also been a source of great artists and musicians.

Kundalini Yoga Musician – Simrit Kaur

The artist whose work I am sharing with you is Simrit Kaur and you will find her enchanting and beautiful music on her website at Simrit Kaur Music.

Here is how her music and band are often described:

Known for its eclectic sound, the band is gaining world recognition for the uniquely fresh arrangements combined with a contagious uplifting energy and ancient appeal. Attendees often compare the sound to world chant fusion music meets Sound Tribe Sector 9 and Pink Floyd. The Simrit Kaur Band has established itself as a group with incredible energy, groove and vision while simultaneously debunking preconceived notions of the traditional band.

The band is anchored by vocalist Simrit Kaur with her rhythmic arrangements and hypnotic melodies. Simrit studied both Western and Eastern classical vocals and is an accomplished percussionist.

Yoga Music Benefits:

If you have ever attended a Kundalini Yoga class, you will be well aware that music is an integral part of the practice and if the teacher is experienced and intelligent, they will be able to use the music to enhance your yoga practice.  In my classes, I design my CDs and playlists such that they start with slow to medium tracks, then move to energetic tracks as we approach the tail end of Kriyas, when things are getting really challenging, and finally have soothing and relaxing music for the relaxation periods done at the end of the class.

In this way the music really helps set the internal and external atmosphere for the practice appropriately.  The free download below is great for such relaxation periods, flowing yoga movements or warm-ups.

Also, for those who really enjoy this great blend of etheric melodies and consciousness altering music of Simrit’s please find her tour details below as well.  There is nothing like the energy of a live concert, so if you can attend go for it.  Please note her concerts are right around the corner, so be sure to act quickly!

Free Music for Yoga Download

To download this Soothing Yoga Music Track please RIGHT CLICK the link below and choose “Save As…” to save to your computer.

Please note this track is 19 Megabytes big, so please download to your computer to play it, please don’t play it directly from the website repeatedly, as that will devour my bandwidth quickly :-).  Thank you.

RIGHT Click and SAVE to Download Free Music for Yoga MP3

To get more great yoga and meditation music visit Simrit’s site here —> Simrit Kaur Music

If you are a musician or artist and would like to share your work with the world as well, please email me at anmol@anmolmehta.com.

Live Music for Yoga – Simrit’s Concert Dates:

December Tour dates:

2 – Cedar City, UT at Sage Hills Retreat Center
3 – Las Vegas, NV at the Ganesha Center
6 – Eugene, OR at Eugene Yoga
8 – Ashland, OR at Hidden Springs
9 – Sebastopol, CA at The Temple at Hummingbird Hill
10 – Nevada City, CA at Haven Underground
15 – Santa Monica, CA at Bhakti Yoga Shala
17 – San Diego, CA at the World Beat Center

If you know of any artists or albums which provide great music for yoga, please share that information with us in the comments section below.

35

More Free Power Yoga Videos Online – Elbow Platform

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Power Yoga Video

Free Online Yoga Videos

In the article Elbow Platform – Tough Power Yoga Pose, I detailed for you this unusual yoga pose, which is great for those looking to enhance their power yoga routines.  Today I will present to you a free online video of this great exercise, which should give you a clear picture and demonstration of how to practice this pose.

Although this pose comes from the school of Kundalini Yoga, I also place elbow platform in the category of power yoga exercises as it is very strength oriented and requires a great deal of energy and vigor to do.  It is not a pose suitable for beginners and some caution should be exhibited when doing this posture.  In particular, if you have lower back issues or weak hamstrings you should be particularly careful in doing this pose.  Also, like most other power yoga exercises and routines, it is good to warm-up prior to trying this exercise.

Power Yoga

In the video below I have demonstrated an advanced version of this yoga pose, and needless to say you should be fairly advanced and strong before trying that variation.

For the power yoga fans, there are some many more great free power yoga videos available on the website and you will find those in the the Free Yoga Exercise Video Series hosted here on Mastery of Meditation and Yoga.  Some videos I particularly recommend are below.  Some are complete sets and great high energy workouts, and some videos are of single exercises which are quite unique and great for enhancing your power yoga sets.

Online Power Yoga Videos for Abs:

Core Abdominal Power Yoga Set

Yoga Workout for Ripped Six Pack Abs

Yoga for Weight Loss Video:

Yoga Set for Healthy Weight Loss

Online Yoga Video for Detoxification:

Cleanse and Detox Your Body with Powerful Yoga

Free Yoga Video for Aura:

Yoga Eagle Pose for Powerful Aura

For Yoga and Meditation Certification Students and Teachers:

To fellow yoga teachers, as I have mentioned above, this is an advanced pose so be sure you select the right class to teach it in.  The best way to modify the pose is to allow the students the luxury to rest whenever they need to and come back into the pose once they are ready.  Also, remember that Breath of Fire is excellent to do with this pose and a natural fit for it.

This pose is useful to both Yoga Teacher’s Training and Certification Program and Meditation Certification Program students, and feel free to teach it to your students as you find suitable.

Power Yoga Video – Elbow Pose Details:

  • The video gives a full demonstration of Power Yoga Elbow Platform Pose.
  • It explains how this pose works the upper and lower body simultaneously.
  • It teaches the advanced version of this exercise.
  • It discusses the benefits of this pose, along with other details about the technique.
  • Please note if you have trouble viewing the video from here, I have provided the YouTube link as well which you can use.

Free Online Power Yoga Video – Elbow Platfrom

DIRECT YOUTUBE LINK –> POWER YOGA ADVANCED ELBOW POSE

36

Top Yoga Poses with Pictures for Daily Practice

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Yoga Poses with Pictures

Top Yoga Poses

In our busy lives, it is not always possible to do 2 hours of yoga daily.  It would be great if we all had the time for such devoted practice, and even if some of us were lucky enough to be able to accommodate such a practice, there would inevitably be phases where time would be limited and we would have to make do with a shorter practice.  Today I would like to present you with a great set, composed of many of the top yoga poses, which is ideal for meeting the needs of a quick yet complete yoga routine.

The set below incorporates many of the best yoga poses and exercises out there and is quite complete, but you can supplement it with other poses if you feel that there are some aspects that this workout does not cover.  An example of such additions, would be adding Spinal Twists for the Lower Back, Frog Pose for Toned Legs or any of the exercises from the Simple Yoga for Upper Body Training Set.  Each of the links I have cited above will take you to an article with details of those poses, complete with pictures and illustrations.

Pictures for Daily Practice

To help you customize your set and include such additions, you can use the tips from the article: 6 Guidelines of How to Create Yoga Sets.

You can see from the poses illustrated below, that this set of exercises already targets a wide range of muscle groups and works on many different systems and organs.  It also includes some of the most important yoga poses and poses that according to yoga you should try to do daily.  For this reason, it is one of my favorite sets and very useful for regular maintenance and upkeep.

This set will be added to our Free Online Yoga Sets and Kriyas Collection, which already has 22 wonderful yoga sets to help you develop and expand your yoga practice.  All the yoga sets in the collection also come with pictures of the yoga poses and in many cases, videos are also included.

The building blocks for these sets are of course the yoga exercises, and complete details for each exercise can be found in the Illustrated Kundalini Yoga Exercises Collection and the Illustrated Hatha Yoga Poses Galleries.  So if you are looking to enhance this set even further, you can find many more top yoga poses in those collections to do so with.

In addition to just the yoga poses that make up this set, I have added a yoga breathing exercise for you to start this set with and suggest that you end with a meditation of your choice.  Incorporating these practices into your routine will ensure that you are not just enjoying the physical benefits of yoga, but are also getting the mental, emotional and spiritual benefits that these sister sciences bestow.

For Online Yoga and Meditation Certification Students:

For those students enrolled in the Yoga Certification Program or Meditation Teacher’s Training Course, this set is great to do in a beginner’s or intermediate yoga class, as I have seen that most students are able to practice these poses or at least do the modified versions quite well.

Each exercise title and image below are links which you can click for additional details about that pose, including benefits, cautions, modification and more pictures.

Please share any poses and exercises you enjoy.  Thank you.

KUNDALINI YOGA SET FOR EVERYDAY HEALTH AND FITNESS

1. 4 Part Deep Breathing Exercise:

Along with the yoga sets and poses collections indicated above, the website also hosts the Free Online Yoga Breathing Exercises Collection.  From that collection one of the best exercises to get you energy going is the 4 Part Deep Breathing exercise.

How to Do 4 Part Deep Breathing Exercise:

  • To do this exercise, sit up straight to ensure that the spine is erect.  
  • Then inhale in 4 parts.  This means to break up 1 inhalation into 4 parts, such that by the fourth sniff you have completely filled your lungs to capacity. 
  • After inhalation, exhale in 4 parts, such that by the fourth sniff you have emptied your lungs.
  • Now start to breathe in again in 4 parts and repeat the cycle
  • Start with 1 minute and work your way up to 3 minutes or more.  Take breaks as you need.

2. Archer Pose for Power and Confidence:

Next come into Archer Pose.  This pose is a great exercise for building confidence and energy.  In addition, it helps strengthen your legs and opens up your energy pathways.  Do this exercise with full focus and concentration.

Start with facing to the left and hold for 1-3 minutes and then switch and face the other way for an equal amount of time.  

Do the pose with Breath of Fire or with Long Deep Breathing.


Kundalini Yoga Archer Pose Illustration

3. Forward Bending Yoga Pose:

Next come into one of the best yoga poses for healing and longevity, Back Stretching Pose, also called the Forwarding Bending Pose.

For this pose, make sure you stretch gently at first and only accent the stretch after you feel yourself warming up a little.  It is fine if you can’t reach all the way to your toes as shown in the illustration below.  Simply reach forward as far as you comfortably can.

Hold for 1-3 minutes doing either Long Deep Breathing or the Breath of Fire.


Yoga Forward Bend Picture

4. Camel Pose for Optimal Health:

Camel pose in and of itself is great for maintaining good health as it has a long list of wonderful benefits, so it is only logical that such a useful pose would be part of a daily maintenance set.

For those who are new to yoga, don’t feel intimidated by this pose, as it has some very good modifications that are very suitable for beginner’s to do.  You can find those modified versions in the article (simply click the title to be taken to the article).  The full article has pictures of the modified versions of Camel Pose as well.

Hold this pose for 1-3 minutes doing either Breath of Fire or Long Deep Breathing.

Camel Pose Illustration

5. Stretch Pose for Core Abdominal Power:

No Kundailni Yoga set is complete without have an exercise for the abs and core, and the most basic pose for working on this critical region is the famous Stretch Pose.

Do this pose daily and you will enjoy the great benefits of energy, willpower and good digestion that this pose bestows.

Stretch Pose is typically done with Breath of Fire, so try to develop that combination.

Try to build up your time to 3 minutes.  In the beginning you can take frequent breaks while doing the pose, or use the single leg modification until your abs get strong enough.   The picture below shows the pose being done with both legs up.

Kundalini Yoga Stretch Pose Picture

6. Bow Pose for Eternal Health:

Perhaps one of the most famous yoga poses is Bow Pose.  This is another superb pose and certainly one that is excellent to do on a daily basis.

Once you get proficient with the basic version of Bow Pose, try the advanced version where you rock back and forth on your stomach.  

For this pose, you can start with doing just 15 seconds and building up from there.  Doing this pose with just normal breathing is fine.


Yoga Bow Pose Illustration

7. Shoulder Stand for Brain Fitness:

If we are creating a set for daily practice, it only makes sense that it would have an inversion and a pose which is good for brain health. This pose is Shoulder Stand.  Use your hands to support your lower back as I have shown in the illustration below.

Only do this pose for a maximum of 5 minutes a day and also be careful of your neck when practicing it.  

While holding the pose just do normal breathing.


Shoulder Stand Pose

8. Meditation of Your Choice:

To Complete this set, select a meditation of your choice from the Free Online Meditations Collection or Free Kundalini Yoga Meditations Collection.

Try to practice your meditation for at least 5 minutes and build up to 20 minutes over time.

The Top Yoga Poses for Everyday Practice is a great set to do daily in order to stay strong, flexible, energized and fit.

37

Enhance Male Virility and Performance with Yoga

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Male Sexual Enhancement

Yoga to Improve Male Sexual Fitness

Although it is not springtime, I seem to be getting a lot of emails and requests from guys looking to enhance their sexual prowess and performance in bed.  So for this month’s Learn Yoga Asana series, I thought it would be good to learn a pose which is known for improving male sexual health and virility.  This pose is Chair Yoga Pose and I am quite a fan of it myself.

There is no question that proper diet, exercise, reduced stress and proper rest are factors in improving a man’s sex drive and his overall sexual fitness, but in addition to these general guidelines, yoga also has some more specific poses and exercises designed for such enhancement.  Many of these exercises focus on the groin and legs regions, which is responsible for the sexual meridians, sex organs and sexual energy.  You will find a list of these exercises and other related techniques towards the bottom of the article and below you will find details of Yoga Chair Pose for Male Sexual Health.

Male Virility Enhance

You will find complete details of Yoga Chair Pose in the following article: Kundalini Yoga Chair Pose for Sexual Health.  This pose is part of the Free Online Kundalini Yoga Exercises collection, where you will find many more great yoga poses and exercises.

Yoga Pose for November

Yoga Chair Pose for Enhancing Male Sexual Health

Illustrations of Chair Pose

 

Yoga Chair Pose Illustration #2

Modified Chair Pose – Illustration #1

 

Yoga Chair Pose for Sexual Health Illustration #1

Full Chair Pose – Illustration #2

 

Yoga Chair Pose Video

(You will find more videos here – Free Online Yoga Exercise Videos)

 Instructions for Yoga Chair Pose:

  1. Have your feet about shoulder width apart and toes pointing outward.
  2. Then reach down as I have shown in Illustration #2 and grasp your ankles.  You torso should be parallel to the ground and have your head up looking forward.  Please pay careful attention to how the arms are brought from inside out for this pose.
  3. Do Long Deep Breathing or Breath of Fire as you hold the position from 15 seconds to 3 minutes.
  4. If you are a beginner or have bad knees, do the Modified Chair Pose I have shown in Illustration #1 above.
  5. Be sure to take a break if your legs start to burn too much and after taking some rest come into the pose again and continue.
  6. If you need motivation to push yourself as you feel the burn, just remember how happy you are going to make your partner once you increase your virility and enhance your sexual fitness :-).  

This pose is excellent for strengthening your thighs and buttocks, in addition to increasing sexual energy and virility.

More Yoga Poses for Sexual Stamina:

The 2 places where you will find many excellent techniques regarding male and female sexual health and sexual fitness are below.

Tantra Yoga | Balancing Sex Chakra Program

Yoga Exercise for Male Sexual Health

Learn Yoga Asana Series:

If you have been doing the monthly learn yoga series with us, you would have built up quite a repertoire of very useful yoga exercises, meditations and breathing techniques.  You will find these techniques in the article series below, in case you have missed any of them.

If you enjoy this or any of the articles on Mastery of Meditation and Yoga, please so share it with your friends on Facebook, Twitter, E-mail, etc.  I appreciate your support.

38

Online Yoga Teacher Certification Program Reviews

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Yoga Teacher Training Course Reviews

Yoga Certification Reviews

(Update: Due to the popularity of the Yoga Teacher Certification program, I have created a new website dedicated only to this program.  You can visit that website here Yoga Teacher Training Center). 

Of all the online programs offered here on Mastery of Meditation and Yoga, the 2 that are the most popular are the Meditation Certification Course and the Online Yoga Teacher’ Training Program.  These 2 programs are, of course, designed to create top class yoga and meditation teachers, but are also independently capable of transforming your life and helping you realize your full human potential.

Yoga Teacher Certification

The first certification course that went online was the Meditation Teacher’s Training Course and the feedback I received regarding it was quite incredible.  You can read those reviews and testimonials in the following article – Meditation Certification Program Reviews.  This was the inspiration behind creating the Yoga Certification Program, and I am very happy to report that it too has received amazing feedback and has gone on to become one of the most popular yoga training programs on the web.

The Mastery of Yoga Training Program is very comprehensive and if you have any doubts of whether this is the best yoga program, or if an online yoga program is capable of creating successful yoga teachers, then go ahead and read the testimonials of the students below.  I am sure this will help you clear any doubts regarding the quality and capability of this course.

One final note before I provide you the testimonials below and that is compare the prices between this program and other yoga teacher’s training programs.  The Mastery of Yoga Program, at $47 and $67 (with listings), is thousands of dollars less expensive that other programs :-).

Online Yoga Certification Program Reviews:

Yoga Training Program is Comprehensive:

Leela Writes:

Thank you for the opportunity to learn and complete this Yoga Certification training. Even though I was exposed to Yoga with several teachers in the past, I learned mostly the practical part of the Yoga and only limited amount of theory part. You provided tons of information, very detailed, step by step referencing, benefits and guidelines and really I learned a lot from this material. The video pieces are excellent to learn, looking at them it is very easy to follow. We were thinking of completing the Certification process for a while and I am glad that we found you at the right time. It is a great experience and when I started to read the material, it reminded me of one the training classes that I took (work required) couple of years, similar method, lot of material, open book exam and therefore lot to read and understand and very challenging! Now, my understanding in several aspects of yoga, pranayama and meditations improved a lot. We, my husband and I always do things together, went to same Yoga classes before, and together decided to take your certificate training.

Dave Writes:

Thank you for an amazing and thorough program.

Brenda Writes:

It was quite a nice challenge and I enjoyed it along with the course very much.  I will be on your site and also digging around in the manual for years to come!  So much fantastic information.  I cannot thank you enough!

Students Love the Yoga Certification Program:

Daniella Writes:

I ENJOYED the program immensely!

Clarissa Writes:

I have to first say I am enjoying the course sooooooo much!!! You are a wonderful teacher.

Chris Writes:

I found the program very enjoyable. I will enjoy sharing this knowledge with others in addition to my other Yoga styles.

The Program Offers Incredible Value for the Price:

Katherine Writes:

KUDOS:

I initally was apprehensive to pay for course. I am so very happy that I took this course; Anmol has a wealth of unlimited videos, emails &  information and is very helpful and responds extremely quick to emails and concerns. Thank You Anmol for making it possible for me to be a Certified Instructor without paying thousands of dollars I do not have…. I would have done this years ago if I had known….

NAMASTE

Holly Writes:

I am so grateful that you’ve made this available and at such an extremely affordable price. I enjoyed learning about yoga from the inside out and look forward to all future studies, of which I know there are a never-ending supply.

Yoga Teacher’s Training Course Creating Successful Yoga Teachers:

Erin Writes:

Thank you so much!  I taught my first yoga class with my new place of business (Excela Health) and I had wonderful feedback!…… thank you for the guidance and education :).

James Writes:

This program really helped me develop my yoga practice deeper and richer than I’d expected. It was challenging, a pleasure and quite informative. Your videos, blogs and teachings are very sincere and great reference! Ill return over and over and over!

You are a sincere and honest teacher, i thank you for your time and effort and I look forward to proceeding with  confidence and joy.

Thank you!

I’m already giving my first public yoga class on Aug 20th then in sept 2x a day at a 4 day retreat in the mountains!

Caryn Writes:

Knowing I still wanted to work with children (not Babies) I searched the web and came across a yoga for kids training program.  I fell in love with it, did the training 2 years ago and have now been teaching kids yoga for two years, which I am loving.  I became more serious about my own yoga over the years and now feel I have the confidence to spread my love of yoga not only to children, but adults as well.  When my yoga instructor asked me to take over her classes when she went to India a few months back, I enthusiastically although nervously agreed.  Although I had my (self) doubts, I really enjoyed working with adults for a change, (they stay on their mats and listen!!!!).  So I decided to do an adult yoga training, and came across yours.  It has been so amazing, I feel like I have grown so much in my own yoga practice and am now wanting to start spreading my love and passion of yoga and meditation to everyone.

Thank you so much Anmol for this opportunity, I am finally on the path of finding what I felt was missing in my life for so long.

Namaste

Brian Writes:

Guru, thank you for a fantastic opportunity to learn yoga. I have had an office job for eight years now, and have not had a daily exercise regimen. What you provided stimulated a lifelong journey into yoga.  Actually being able to teach yoga makes it even more fun, and I just keep learning.  Thank you for giving me the opportunity to share yoga with others in my community.

Online Yoga Certification Program is Clear and Well Put Together:

Mandie Writes:

I  have really enjoyed both the programs I have studied, and your  delivery of the program was put to put together brilliantly.

Sanju Writes:

Thank you again for putting together such an informative and outstanding meditation and yoga programs for people like me.  I am glad that I found you.  I have learned a lot and now I can teach others as well.

Yoga Training Program Healing Miracles:

Ray Writes:

(Ray cured himself of brain cancer with the help of yoga and other alternative sciences.  You can read his full and inspiring story here – Yoga and Cancer: A True Cancer Recovery Story).

Half way through the Yoga course, deep in Mediation, I received Enlightenment.   I understood the nature of all these disciplines, and how they fit in Yoga.

I used the technique in the course, in the pattern that was recommended, several times a day.  Last month, I went to the Doctor, and he did not believe the results.  My CT, MRI, EEG, showed no trace of cancer or brain damage, the blood tests all were in the normal range.

I am not a Cancer Survivor; I am, with the help of God and my friends, a Cancer Destroyer.

I realize that I have two things to do.

First, I must show and tell as many people as I can, about the extraordinary power of the Yoga techniques for self-healing and healing of others.

Training Program Expanding Your Yoga Knowledge and Skills:

Akasa Writes:

Thank you so much Anmol. Great work, It shows a lot your teaching experience and prepares us for sharing this knowledge further. The teacher manual is actually very practical and personally I spent more time “ applying” everything than studying the material and I suppose everyone did with all the benefits.

It is a great preparation for another step in our life and you described a lot of techniques valuable to anyone regardless how advanced.  All this wisdom will need time to digest properly b4 we fully understand all the meaning. You are really a master on instructing spiritual climbing from one level to another, one step to the next one. Sat Nam .

Thank you also for sharing your experiences with us and your clear explanations  and guiding us through the program. There are so many things nearly impossible to describe  and you present them not only very well but also as achievable. You are very inspiring through your work, which you do  for the benefit of the mankind. I’m sure you collect many blessings from all your yogis on your path. Great work.

Ted Writes:

This is an excellent program for an experienced, self started and disciplined person to improve his yoga training. The information and video are informative, simple and easy to follow for practice. 

Since I have gone through the Ashtanga teacher training, and do Kundalini 1 hour practice as taught by Yogi Bhajan regularly, I find your training materials extremely helpful in further improving my practice and understanding of yoga.

Michael Writes:

The program is fantastic, very informative and interesting. I have been practicing yoga for a long time and it’s great to get a deeper understanding.

Kerrie Writes:

I’m already a yoga teacher, so I will tell you why I wanted to learn more about kundalini yoga teachings. I had an Indian professor ask if I knew about this type and I had, even did some of the poses and the breathing techniques on my own. Well I found that my regular yoga school and trainer did not understand the meaning behind it or the teachings. So I went looking, I know hatha and all the basic modern yoga. But I want the spiritual cleansing to. I want to rid my body of the toxins and align my charkas; Kundalini offers all that to me. It offers my students a new style to learn. We can mediate like always but now add this new form into our sets. In truth it’s very exciting to know that I can do the breath of fire in different yoga holds and feel my body gets rid of the toxins or do meditations with this style of yoga. It had refreshed my learning and mind, and I’m very glad to have come across this site and you, I hope to keep learning, I wish you had an open camp near gym!

Rafael Write:

First I want to thank you for the manual and videos. They are very valuable. Regardless of the certification you brought my practice and insight to another level.

Training Course Good for Seniors Too:

Kathy Writes:

I have really enjoyed taking the Yoga Teacher’s Course. I’m older and have taken hundreds of continuing ed courses in the health business, and not only learned a ton of new stuff, but have changed in my own thinking and behavior. Postures are still difficult, but the information is really well done, and I understand it quite well, I think.

I feel as though I may have had a subtle awakening through this.

 Online Yoga Training Works:

Arathi Writes:

Weekly build-up was wonderful, in terms of flexibility, then core strength, pranayamas, etc.

The whole website is just phenomenal! I call it the “New York of Yoga Sites”. Everything is perfectly explained in addition with your personal flavor. I would have never considered an on-line training for a yoga teacher certification, yet it totally works.

How to Sign Up for Online Certification Courses:

To sign up for the Yoga Certification Program use the following link –

 

 Yoga Certification Program

Online Yoga Teacher’s Training Course

To Sign up for the Meditation Certification Program, use the following link –

Meditation Certification Program

Meditation Certification Program

39

Best Yoga and Meditation Newsletters Collection Part 1

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Best Yoga Newsletters

Best Meditation Newsletters

Mastery of Meditation and Yoga is soon going to be 5 years old and over this time I have shared a lot of yoga and meditation information, not just on the website, but also via my Mastery of Meditation and Yoga Newsletter. The number of subscribers to the newsletter now exceeds 85,000 and I appreciate all of you who have signed up and are part of our online community.

If you have not signed up yet, you may do so at the top left corner of the website, and for doing so you will also get my Amazing Insights E-book for free :-).

Given that I have shared so much information via the newsletters, I thought it would be useful to also publish the best of these newsletters on the website, so that those of you who signed up more recently or those who read the blog via their RSS feed or by visiting can also enjoy and benefit from the knowledge shared therein.

So below is one of the more popular newsletters I sent. It is the February 2010 edition and it listed the best articles from 2009 and also introduced the interesting and potent Serpent Meditation Technique for Awakening Kundalini.

Meditation Newsletters

Since I have separately published the Serpent Meditation in more detail in another article, I have simply linked to it below now.

Although all the articles listed below were quite popular, I would definitely recommend…

5 Major Obstacles to Self Realization

3 Keys to Living a Blessed Life

5 Excellent Tips to Elevate Your Yoga Practice.

Below is the newsletter, with the Serpent Meditation now linked. Also, be on the lookout for the October 2011 newsletter which I will be sending out in few days.

Mastery of Meditation Newsletter

February 2010

Mission Statement:
The purpose of the Mastery of Meditation newsletter is to keep all of you updated on the newest developments, free offerings and upcoming events on the Mastery of Meditation blog and Silent Mind Yoga & Meditation Center.
As the newsletter evolves, it’s purpose will remain consistent with the overall goal of the website, which is to help you achieve greatness and discover the True Nature of Reality.

Newsletter Contents

 

Dear Friends,

Namaste and Warm Greetings.
Welcome to all the new subscribers, it’s great to have you on board, and I hope you are all enjoying and benefiting from the Mastery of Meditation and Yoga Website, Free Online Yoga Classes, Free Mantra MP3s, Free Hatha Yoga Poses, Free Kundalini Yoga Exercises and Free Online Guided Meditation Techniques.
In my last newsletter I detailed the top yoga and meditation techniques from 2009, and today I would like to highlight for you the top 10 articles from last year. These personal and spiritual development articles were the most popular articles of ’09.
Also, you will find below the unique and powerful Kundalini Kriya Yoga Serpent Meditation, to help you awaken and raise Kundalini Shakti (Energy).

Finally, I have a special offer for you all only (the newsletter subscribers) regarding the rapidly expanding Mastery of Meditation Certification Program + 2 Bonus Gifts. I am offering 2 free bonus gifts via this special link to subscribers who wish to join the Meditation Teacher’s Training Program and walk this noble path with us.

Here is what this edition features:-
  1. Top 10 Articles of 2009.
  2. Powerful Kundalini Yoga Serpent Meditation.
  3. Special Meditation Certification Program Offer w/ 2 Bonus Gifts.
  4. Links to all the Free E-books, Online Classes and Videos.
  5. How You Can Help – My Top Products.
To help me share this knowledge, please forward this email to others who you feel can also benefit from this website and newsletter. I also welcome any feedback and suggestions you have. Thank you all.

Love & Light,
Anmol

Top 10 Articles of 2009

Here are the top 10 most popular personal development and spiritual growth articles of 2009. They cover a wide range of topics, from meditation, yoga tips, principles of enlightened living to psychic powers and more.
This article resonated with many readers and helped them realize they were not alone in facing these very common hurdles on the road to enlightenment.
An upside down look at the great advantages of meditating, by analyzing the pitfalls of not meditating. See how not meditating can mess up your life :-).

The 3 most basic principles for starting your journey to Self-realization. Living by these 3 principles will surely accelerate your spiritual growth.
A thorough analysis of this very heated and controversial topic that has 2 clear camps. So what do you think? Should spiritual services by free or is it ok to charge?
Life is a game of energy and in this article I discuss some unusual ways to help you build and conserve your energy so you can ramp up your life.
A thought provoking Zen story revealing what are the most important books in the library of God.

A little trick on how to best deal with difficult situations.
An inspirational article to help uplift you and give you great courage.

Some simple but important techniques to help you get the most out of your yoga practice.
A detailed look at Patanjali’s Samyama and other techniques well known to bestow psychic powers and abilities.

Kundaini Awakening Serpent Meditation

Here is the link to this technique: Raising Kundalini Shakti via Serpent Meditation

Meditation Certification + 2 Bonus Gifts

The Comprehensive Multi-Media Meditation Teacher’s Training Program is in full swing, and participation is growing rapidly on a daily basis. I wanted to take a moment and thank all the great souls who have joined the program and chosen to walk this noblest of paths.

Meditation is the absolute key for realizing your highest human potential and if you are interested in spiritual evolution and Self-Realization, then inevitably you will have to master this great art.

In addition, to show my appreciation to you all for being subscribers, I am currently offering 2 Free Bonus Gifts only to subscribers of this newsletter, for joining the program. These gifts are my very popular Consciousness Expanding Guided Meditation MP3 and my most downloaded product, my Amazing Insights E-book. So go ahead and take advantage of this offer, there is no substitute in the world for meditation.

Please use the special link below to enroll in the program and receive these 2 bonus gifts.


Free E-book, Videos and Classes

The website is now very large and I wanted to give you a list of key articles, which are like indexes and from which you can enter various important sections of the website.

The articles below are these important “portals” and contain the links to the techniques, exercises, classes and videos that lie deeper within. Enjoy!

For the free online yoga & meditation classes:

Free Online Yoga & Meditation Classes

For a list of ALL the free e-books, videos, classes & meditation programs:

Free Yoga & Meditation E-books, Videos & Classes

Free best online guided meditation techniques:

Free Online Guided Meditation Techniques

For best free Kundalini Yoga Poses:

Free Kundalini Yoga Poses

For best free Hatha Yoga Poses:

Free Hatha Yoga Poses

For free kundalini yoga sets:

Free Kundalini Yoga Sets

For best advanced meditation program:

Silent Mind Meditation Program

Free yoga videos:

Free Online Yoga Videos

How You Can Help – Top Products

Some of you have expressed interest on how you can give back to the website. Here are some ideas :-)…

Meditation Teacher’s Training Program: The best online Meditation Certification Program to help become a master maditator and great meditation teacher. Let’s raise the level of human consciousness together. Complete program for as low as $21. Earn good karma as well as a good living.

Best Beginner’s Pranayama: An excellent set of yoga breathing exercises, powerful and effective, yet designed for those just beginning pranayama practice. Full length videos, with detailed training and step-by-step instructions.

Consciousness Expanding Guided Meditation MP3: A unique guided meditation to help you expand your mind, and discover your True Divine Nature.
Amazing Insights E-book: (Over 1000+ downloads). This e-book is a collection of my best spiritual stories, as well as the best article from Mastery of Meditation & Yoga.
2. Give a Donation: If you are enjoying and benefiting from the website and newsletter, please consider leaving a donation. It will help support my effort to freely spread this profound wisdom to help others as well.

3. Help Spread the Word:

If you are enjoying the website, please spread the word so more people can benefit. An easy way to do this, is simply to forward this newsletter to those who you think would be interested.

I appreciate your help in helping me help others.

40

Yoga for Lower Lumbar Back Pain | Yoga for Skiing

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Lumbar Back Pain

Lumbar Back Exercises

When I was in high school, I was a member of the ski club and in preparation for the upcoming ski season we would start to do a wide range of exercises to prepare the body.  Now that we are heading into winter here in the North East, and my kids are a little older, I plan to teach them skiing this winter and so have decided to revive my high school tradition of preparing for ski season.

The one big change in the exercises from back then to now, is that now I am forty plus and the fitness routine which would generally only include strength training for the legs and core, now must include strength training for the lower back and lumbar spine as well.  Yes, like the many millions of others who have crossed forty I too have to give my back some special TLC to ensure it’s good health and well being :-).

Lower Lumbar Back Pain

Lower back pain, specially in the lumbar region is much too common and one of the best types of exercise for this kind of pain and stiffness is Yoga.  There are a wide range of yoga exercises for the back and at the end of this article I have listed a few of them for you.  But for the ski training, I picked the one below specifically, because it has the additional benefit of working on the arms and shoulders, along with toning the lumbar back region.  Here’s why…

If you have ever skied, you know that for beginners a lot of time is spent on your butt and one of the most frustrating aspects is trying to get up after you have wiped out :-).   So, I picked Yoga Bridge Pose, as it not only works on your lower back, but it is also great for strengthening your arms and shoulders.  This strength is very helpful in the beginning, as a lot of arm and shoulder strength is needed to get up while slipping down the hill on your backside.   In addition, this pose also increases the flexibility of your back, hips, shoulders, feet and ankles, and the health of all these regions is key to the sport of skiing.

So below is the pose for October that we can do together.  And whether you are preparing to ski or not, this is a great exercise for your body, back and health.  You will find the other poses we have been doing monthly in the series list below and feel free to browse that list, as it has some great poses in it as well.

I have included for you both illustrations of Yoga Bridge Pose for Lower Back, as well a more recent video I created of this pose.  For full details of the pose and how to practice it, please visit the following article – More Free Yoga Postures – Yoga for Strengthening Back.

Please note there are several variations to bridge pose and some are great for beginner’s while others are suitable only for advanced practitioners.  Find the level that suits you and build up from there.  With any exercise that targets the back, especially the lumbar region, it is important to be cautious.

YouTube Video –> Yoga Bridge Posture for Lumbar Back Strength

 

Bridge Pose for Lower Back and Shoulders

Illustrations of Bridge Pose

Bridge Pose for Lower Back Full – Illustration #1

Advanced Bridge Pose Illustration #2

Free Yoga Posture – Easy Bridge Pose Variation – Illustration #3

Yoga Bridge Pose for Strong Lower Back:

A. How to Do Bridge Pose:

  • For full bridge pose posture place your hands directly under your shoulders and stretch your legs forwards.
  • Then raise your butt and torso up off the ground have it make a straight line all the way through to the top of your head (Illustration #1).
  • Hold this posture and you will feel it working your arms, shoulders, lumbar region and hamstrings.
  • Advanced Yoga Bridge Posture – Illustration #2: For the advanced position raise one leg up and keep it straight, while balancing yourself on the other leg. Switch legs to complete one round. This pose will be tougher on the lower back and hamstrings, and only practice it when you feel ready.
  • Beginner’s Yoga Bridge Posture – Illustration #3: For the easy Bridge Pose posture have your knees bent at 90 degrees and your arms directly under your shoulders. Try to keep you torso up to really target your lower back region.
  • Bridge Pose with Movement Variation: A great variation to Bridge Pose, to really work on strengthening you arms, back and legs, go up and down while in the easy or full Bridge Pose posture.  I and my students really enjoy this variation.  I think I will include in the ski training as well.

More Exercises for Lumbar Spine and Lower Back:

As Promised here are a list of some more excellent exercises to help strengthen the lower back and alleviate back pain in the lumbar region.

Spinal Warm-up Yoga Set

Yoga Cobra Pose for Healthy Back

Lower Back Exercise – Yoga Spinal Twists

PS: If you enjoyed this article, please share it with your friends on Facebook or Tweet it.  I also welcome any comments of feedback you might have.