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P R A N A-the daily yoga, Kochi (2026)

21/06/2015

The key to live life is yoga !!

06/02/2015

A very good morning to all my friends...

Let me thank you all my friends for the immense number of likes we got even in my absence and we have reached 350 likes. What an overwhelming support we have.

Hope you were leading a healthy life in my absence. We will continue our journey together with yoga after the long break we had and hope you got time this while to practice yoga and discover yourself in the journey. Giving time for yourself is completely inevitable as things around you changes with time and even looking at yourself, have you not changed from how you were a few years back? What are the changes you could see in yourself? Were you able to overcome your fear for anything you had, water/height or even facing challenges, facing life facing reality . Did you become more matured? Do you think so? Or do you feel childhood was a better place to live in. I am remembering a small poem here,

Back then also I used to cry, But then someone would wipe my tears
Back then also I used to get hurt, But then someone would carry me on shoulders
Back then also life was difficult, But then someone would always make it easier
Times have gone and so is someone, but now the fear of life would always accompany me like someone.

No, Don't allow the fear to overcome you, always find something that will give you company. For me it is yoga and please find what will accompany you in fear..in the absence of that " Someone".

we are doing Chakrasana today or wheels pose. Chakrasana is a very good asana for improving the elasticity of the spinal cord. This asana should be done only under the supervision of yoga guru as it is an advanced pose.

CHAKRASANA (WHEEL POSE)

BENEFITS
■ Chakrasana strengthens the back and abdominal muscles.
■ It tones the organs in the abdomen including the digestive, excretory and reproductive organs.

STEPS
1.Lie down on your back with hands on the side.
2 .Bend your knees and bring your heels as close to the buttocks as possible. The heels should be about 1 foot apart.
3. Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
4.Lift your body up with the support of the palms and the feet. Rotate the head slightly, so that your gaze is towards the floor.
5.Stretch your thighs and shoulders. In the final position your body looks like an arch, almost like a wheel.
7. Maintain this position, according to your capacity.To release the position, lower your body till it touches the ground. Straighten your legs. Hands can go back to the original position to the sides.

Chakrasana should be followed by forward bending poses like Uttanasana to counteract the pressure created by the back bend

CAUTION
■ Cardiac ailments
■ High blood pressure
■ Vertigo
■ Those who have undergone recent surgeries

Practice this pose but under supervision. You can contact me for yoga sessions or any assistance with yoga therapy at 91-7025860401.
Much love, Priya

12/09/2014

PRANA – THE DAILY YOGA #94

Friday! The day some of us would wait for to unwind from the pressure of the week, work pressure, family pressure, peer pressure, pressure from all walks of our life. WHat more suitable than doing a pose, which is a complete extension of the spine, which allows the therapeutic fluids to bathe each vertebrae.

Yes, today we are going to do an extension of Plough pose # 54 , Knee to ear pose or Karnapidasana. This pose, has a lot more benefits than we ever think. Let us see the benfits first.

KNEE TO EAR POSE ( KARNAPIDASANA)

BENEFITS

■ Deeper spinal flexion and a more intense stretch of the hips.
■ Great internal abdominal massage to the organs.
■ Calms the brain
■ Stretches the shoulders and spine
■ Helps relieve the symptoms of menopause
■ Reduces stress and fatigue
■ Therapeutic for backache, headache, infertility, insomnia, sinusitis
■ Energizer
■ Stimulates the internal abdominal organs (helping aid digestion), thyroid, and prostate glands.
■ Tones the thighs, buttocks, and hips while stretching the shoulders and neck.
■ Alleviates: insomnia, fatigue, and negative symptoms of menopause.
■ Sinus problems (including asthma), headache, and infertility.

Now, I am sure you would want to try the pose, so lets start.

STEPS
1. Exhale from The Plough pose #54 , releasing the knees to both sides of the head and pointing the toes. With your toes on the floor, lift your top thighs and tail bone toward the ceiling and draw your inner groins deep into the pelvis. Imagine that your torso is hanging from the height of your groins. Continue to draw your chin away from your sternum and soften your throat.
2. To deepen the pose, stretch your arms along the length of the lower legs, then curl the forearms behind the thighs and interlace the fingers. Relax here for at least 30 seconds practicing deep breathing.
3. To exit, exhale and come down, using the arms to control yourself as you roll down through the back.

CAUTION
■ Diarrhea
■ Menstruation
■ Neck injury

MODIFICATIONS
■ Asthma & high blood pressure: Practice Halasana with the legs supported on props.

If you have a slip disc, it is not recommended to do the pose and always it is better to do yoga poses under supervision.
Much love, Priya

10/09/2014

PRANA – THE DAILY YOGA #93

Good morning friends, Have you started practicing yoga yet? For most beginners, a hatha or vinyasa class will be most appropriate, depending on whether you want a slow or fast-paced class. These are basic styles, and you can always try something fancier later. Most important is to stick to your schedules, have patience and continue the class rather than missing them for innumerable reasons. Be regular and show some commitment, you may find results in sometime if not immediate.

Today we are going to do a pose which deeply stretches thighs and groins. It is a variation of Virasana #92. After Virasana pose, you can perform this pose.

RECLINED HERO POSE (SUPTA VIRASANA)
1. Begin in hero pose - virasana #92. Bring the hands down to either side of your hips. Begin to walk the hands back toward your butt as you lean your torso back.
2. Come down onto your forearms. If you feel comfortable on the forearms, you can try continue going down until your back rests on the floor. Make sure that the knees stay close together.
3. Stay for 30 seconds, To come out, raise yourself onto your forearms first. Then press into the hands to bring yourself all the way up.

CAUTION
• Serious back problems
• Knee or ankle problems

MODIFICATIONS
• If you are not able to recline fully on the floor, set a bolster or one or more folded blankets behind yourself to fully support your spine and head.

BENEFITS
• Arthritis
• Asthma
• Diarrhea
• Digestive problems
• Flat feet
• Headache
• High blood pressure
• Infertility
• Insomnia
• Intestinal gas and acidity
• Menstrual discomfort
• Respiratory ailments

Some precautions you need to take before a yoga session,

• Do not have a big meal right before class. Try eating lightly a few hours before class starts.
• Do not Drink water during class, but have some before and after.
• Do not Wear shoes or socks during class.

Enjoy the pose, Always practice yoga with a instructor.
Much love, Priya

08/09/2014

PRANA – THE DAILY YOGA #92

Hi friends, Today we are going to do Hero Pose or Virasana. Quote " Sometimes you have to be your own Hero , and be willing to let go of things in your life that you know will never do anything but will slow you down " holds great imprtance here. Live your life according to your own personal standards of excellence and code of ethics. Respond to difficulties in ways that do not compromise your own integrity or that of others. Remain true to yourself and be accountable.

Lets, start...

HERO POSE (VIRASANA)
Vira=Hero
1. Start in a kneeling position with your thighs parallel and your knees hip width apart. Bring your forehead to the floor and press your hands into your calve muscles. Gently slide your hands down the length of your calves toward your ankles flattening your calves as you sit your buttocks down between your legs.
2. Place your hands on your thighs and lengthen your spine. Press your toenails into the ground to continually activate your legs. Stay here for up to one minute, or move into Reclining Hero pose, Which we will do next in #93

CAUTION
• Knee pain or injuries
• Ankle pain or injuries
• Heart problems
• Headache

MODIFICATION
If your hips don’t reach the ground, or you feel pressure in your knees, place a block or cushion under your hips.

BENEFITS
• Stretches the thighs, knees and ankles
• Strengthens the ankles and arches of the feet
• Improves digestion
• Soothes the mind
• Reduces swelling of the legs and feet during pregnancy
• Therapeutic for high blood pressure and asthma
• Helps relieve the symptoms of menopause

Hero pose is a simple pose with many benefits. Try this pose, Have a great week ahead.
Much Love, Priya

03/09/2014

PRANA – THE DAILY YOGA #91

Goodmorning friends, starting the day with a question, how many of us humbly admit the mistakes we make in a relationship and apologize and say sorry? Be it anyone, friend, relative, or be it yourself. Do you ever feel the need to take the responsibility of the mistake done and correct it? Or do we let go a relationship because of our mistake? Think about it...

Let us do the variation of Shoulder stand today, Eka pada Sarvangasana or Single leg shoulder stand.

SINGLE LEG SHOULDER STAND (EKA PADA SARVANGASANA)

1.Come into the shoulder stand #90. Reach the left leg up towards the ceiling as you descend the right leg. Keep the trunk lifted.
2. Hold the pose 30 seconds.Return to Sarvangasana and repeat on the second side.
3. To release, exhale and come down, using the arms to control yourself as you roll down through the back. Slide off the blankets towards the head until the shoulders come to the floor and the hips are raised on the blankets. Rest there for a few breaths. Roll over onto the right side and press yourself up.

BENEFITS
■ Tones the abdomen especially the kidneys.
■ Tones the leg muscles.

Try this pose only if you are comfotable with the shoulder stand, Be very careful and take the precautions when you do this pose.

" The heart that knows how to bow down and say SORRY is the heart that LOVES"
Much love, Priya

01/09/2014

PRANA – THE DAILY YOGA #90

Good morning friends, beginning the week with a quote, "I have learned to live each day as it comes and not to borrow trouble by dreading tomorrow. It is the dark menace of the future that makes coward of us"..Hope you all have a fabulous day and an awesome week ahead...

We are going to do the shoulder stand today and some variations of it this week and next week. Shoulderstand (sarvangasana) is often referred to as the “queen of all yoga postures,” with Headstand being deemed the “King.” With a consistent shoulderstand practice, it is safe to say that a new sense of vigor and strength will result. You may even feel happy, confident and at peace with this posture as part of your daily practice. So let us start,

SHOULDER STAND (SARVANGASANA)

1. For beginners, have a support under your shoulders to create more freedom and ease for your neck. Fold and stack a couple firm blankets large enought to support the width and depth of your shoulders.
2.As you lie on the blanket support, lay your arms on the floor alongside your torso, bend your knees, and contract your abdominal muscles.
3. As you exhale, press your arms against the floor so your feet, knees and back lift from the floor.
4. As your back keeps lifting, place your hands on your lower back as you draw your thighs into the front torso. Make sure you are supporting your back with the whole plam and not just with your thumbs and index fingers.
5. Continue to support your lower back as you draw your elbows towards each other. Then, raise your pelvis more so the thighs can lift to horizontal over your shoulders. With little or no weight on the lower neck, lightly turn the head side to side to increase ease and space in the mid and upper neck region. Bring your head back to neutral and if you neck feel comfortable, move your hands from your lower back closer to your back ribs without letting the elbows slide outwards.
6. Bring your feet and knees together. As you inhale, lift your bent knees towards the ceiling, bringing your thighs into a perpendicular line with your torso. As your knees remain bent, draw your tailbone toward your p***s and rotate your upper thighs inward slightly.
7. With your next inhale, straighten your knees, sending the heels up toward the ceiling. Once the legs are fully lengthened, reach up through the balls of the big toes creating length through the inner edges of the legs.
8. As you slowly breathe, gaze softly into the chest, relax the tongue, throat and facial muscles. Keep your chin perpendicular with the floor as you firmly press the backs of the upper arms and shoulders into the mat. The back of your neck should feel no pressure to tension.
9. Beginners should stay in the pose for about 30 seconds and gradually increase the length of time within this pose until it is comfortable to stay for five minutes at a time. To exit, exhale and slowly bend your knees letting your thighs drape over your shoulders. Contract your abdominal muscles to keep your pelvis over your shoulders. Place your arms on the mat, shoulder width apart. Keeping your head on the ground, knees bent, slowly and carefully roll your back onto the ground. Once your hips rest on the mat, hug your knees into your chest and rock from side to side.Return to the center and rest for several se conds.

CAUTION

■ High blood pressure
■ Detached retina
■ Glaucoma and hernias
■ Cardiovascular disease
■ Cervical spondylitis, and/or slipped discs
■ Neck injury
■ Menstruating time for women

MODIFICATIONS

■ Beginners can assist your pelvis lifting by practicing near a wall. Position the blanket support a couple feet away from the wall so your hips lay close to the wall. Press feet against the wall and walk the feet up lifting the pelvis to find the position of the hands at the lower back.
■ Beginners may also want to start in a half inverted variation by only lifting the legs upwards to a 45 degree angle. This allows your pelvis to remain slightly away from your shoulders reducing the weight on your shoulder and lower neck region.

BENEFITS

■ Balances hormones
■ Strengthens the heart and respiratory system
■ Combats the common cold
■ Soothes the nervous system
■ Reduces constipation
■ Increased strength and flexibility
■ Decreases varicose veins
■ Reduces wrinkles
■ Aides in restful sleep

Enjoy the pose and live each day as if your life has just begun..
You can contact me for yoga sessions or any assistance with yoga therapy at 91502136.
Much love, Priya

28/08/2014

PRANA – THE DAILY YOGA #89

Its raining here in Singapore, What does RAIN symbolise?, a fascinating multitude of emotions, from a gentle sprinkling to a torrid downpour, rains can be both, life giving as well as death dealing. It darkens the sky and makes the sun disappear, so emotionally, rain symbolises darkness, depression, misery and frustration. However, rain can also symbolise cleansing. Walking through rain when one is sad or pensive can help clear one's mind and help sorrows (symbolically) be washed away. A feeling of hitting rock bottom, a feeling which can inspire people to rise up again. So what does rain symbolise in your life , today or this moment?

Today we are going to do a simple and gentle pose with many benefits, Sucirandhrasana/Eye of the Needle Pose.

EYE OF THE NEEDLE POSE ( SUCIRANDHRASANA)

1. Lie on your back with your knees bent and the soles of your feet on the floor. Hug your left knee into your chest.
2. Cross the left ankle over your body and rest it on the right thigh. Let the left knee relax away from your torso.
3. Bring both your hands to your right shin, lifting your right foot off the floor and threading your left hand through your legs to do so.
4. Using your hands, draw your right thigh toward your chest. This will cause your left hip to open. Keep both feet flexed.
5. Continue to relax the left knee to open the hips. Hold for 1 minute and repeat on the other side.

CAUTION
• Recent or chronic injury to your knees, hips, low back, or spine.
• Back pain, back injuries, or degenerative disk disease.
• Women who are pregnant should not practice this pose after the first trimester.

MODIFICATIONS
• If it is difficult to clasp your bottom thigh, use a yoga strap. Wrap the strap around the back of your thigh and hold each end of the strap with your hands.
• To lessen the intensity of the stretch, bring the knee of your top leg further away from the side of your body. To deepen the stretch, bring your knee closer to the midline of your body.

BENEFITS
• Stretches your outer hips.
• Gently lengthens your low back.
• Tones the hamstrings and quadriceps of the clasped leg.
• Opens up your pelvic area

Eye of the Needle relieves stiffness in the outer hips and lower back. If you spend a lot of time sitting, those muscles become tight and short due to the lack of use. This pose can feel great at the end of a long day of sitting at work, school, or in a car or airplane.Enjoy the pose and have a great day!
Much love, Priya

26/08/2014

PRANA – THE DAILY YOGA #88

A very good morning my friends, wishing you a very productive tuesday and week ahead. As life progress,I realize LIFE can quickly go from steady and predictable to fast-paced and stressed in a matter of minutes, loss of job, loss of loved ones, coming in terms with illness, bad experiences with friends and relatives, depression etc becomes a part of life. Negative and positive experiences are a part of life, and it is important to learn from each experience we encounter. How do you come to terms with life, and move on?

Everyone have their own way of dealing with problems in life, If everything we did in life lead to perfection, we wouldn’t learn anything would we? Life would actually be quite boring! I personally feel that in order to succeed, you must fail. Of course this doesn’t have to mean failing miserably, but making mistakes and learning from them is a part of a fulfilling life and important to the self growth process. When you change, you grow. It’s that simple. And when you know how to accept change and grow with change, you are well on your way to personal responsibility and success. Easy to preach , isnt it?

Today we are starting with a different pose, dancing dog pose.

DANCING DOG POSE

1. Begin in Downward Facing Dog position #3. Your legs should be straight and slightly apart and your hips should be pointing up.
2. Place your weight onto your left foot and lift your right leg to the sky. Bend your right knee and feel your hip open. Bring your right foot behind you to the floor.
3. As you do this, lift your right hand and point it until it's parallel to the floor. Your chest will face toward the sky. Keep your left hand and both feet flat on the floor.
4. Stay for 30 seconds and bring your right arm back to the floor and bring the right foot back to downward dog position. Repeat the other side.

CAUTION
• Wrist problems like carpal tunnel syndrome or arthritis
• High blood pressure
• Eye or inner ear infection
• Avoid this pose in late-term pregnancy

BENEFITS
• Stretches your hamstrings, calves, arches, and hands
• Strengthens your arms, shoulders, and back
• Improves mobility of your digestive system
• Relieves back pain, headaches, insomnia and fatique

Ending with a quote here-"Our dreams inspire us to live life to the fullest, our sorrows guide us in learning and accepting who we are, Wisdom is what we achiieve by experiencing both"-Author unknown.
Start living your life fearlessly, who knows what happens tomorrow and enjoy doing the dancing dog pose,
Much love, Priya

21/08/2014

PRANA – THE DAILY YOGA #87

Beginning with a tribute to the great yogacharya BKS Iyengar who introduced the Iyengar form of yoga, and introduced the practice of yoga throughout the world.. Salute to the Great Guruji, Mr. Iyengar’s practice is characterized by long asanas, or postures, that require extraordinary will and discipline. Hope we can bring this discipline into our life with our will...

Today we are going to do Kurmasana or Tortoise pose. In Guruji's words, "After completing this pose, one feels refreshed, as though one had woken up from a long undisturbed sleep".

TORTOISE POSE (KURMASANA)

1. Sit in dandasana with your legs straight in front of you. Place your heels on the outside edges of your mat. Bend your legs slightly less than 90 degrees.
2. With your thumb on the back of your right calf muscle, place your right shoulder underneath your right leg. Now place your left shoulder underneath your left leg.
3. Stretch your arms out straight so that your arms and your legs form a 90-degree angle with one another. Squeeze your legs toward one another and stretch them as straight as you can. Remain in this position for about 30 seconds to a minute.
4. To come out of the pose, bend your knees and start to lift your torso. As you emerge, sit quietly in Dandasana.

BENEFITS
■ Tones the spine, activates the abdominal organs, and keeps one energetic and healthy.
■ Soothes the nerves of the brain.

CAUTION
■ Menstruation or pregnancy
■ Herniated disks
■ Strained lower-back muscles

Kurmasana is an intense forward fold that shuts out sensory distractions and quiets the nervous system.Turtles are frequently depicted in popular culture as easygoing, patient, and wise creatures. As a result of its role as a slow, peaceful creature in culture, the turtle can be misconceived as a sedentary animal. Due to their long lifespan, slow movement, sturdiness, and wrinkled appearance, they are an emblem of longevity and stability in many cultures around the world. So be up in life and face the challenges of life.
Enjoy the pose, Much love Priya

18/08/2014

PRANA – THE DAILY YOGA #86

If getting active and staying healthy were easy, everyone would do it...but we don't. We come home after a long day of sitting in a chair to de-stress by sitting in another chair, unable to summon the energy to take a walk or hit the gym. Everyone says to make time for what's important to you but oversimplification doesn't make the struggle easier. Let's break down the mental walls keeping you from taking care of yourself.

Sun is hiding and so we wish to within ourself this monday morning and we are back again with a variation of ardha malasana #57.

1.From Tadasana, step your feet out wide to either side. Tilt your pelvis forward to come into a wide-legged standing forward bend. Place your hands on the ground.
2.Turn your right foot outwards 45 degrees. Walk your hands over to your right foot. Bend deep into your right knee as you lift up onto the heel of your left foot. Point or flex your left foot up towards the ceiling.
3.Bring your hands to prayer in front of your chest. Extend both arms out in an upward facing arc and look towards your left. Hold the pose and keep your leg muscles engaged.
4.To exit the pose, press back into a wide-legged standing forward bend. Repeat on the opposite side.

CAUTION
• Avoid if you have any current hip, pelvis, hamstring or knee injuries.

MODIFICATIONS
• Place a block underneath your sit bones for support.

BENEFITS
• Strengthens the entire lower body
• Lengthens the hamstrings of the extended leg.
• Provides healthy compression to the bent knee.
• Opens the hips and pelvis.
• Builds stability.

When we realize that we're in total control of our choices not someone else who with a fad diet or book to sell and that can be incredibly empowering, you should always remember where you are now when it comes to health and fitness. Whether it's diet or exercise, being honest with your current situation will keep you from being too ambitious and setting yourself up for failure, or from giving up entirely. "Begin where you are, not where you want to be.
Enjoy the pose, and have a lovely week ahead...
Much Love, Priya

14/08/2014

PRANA – THE DAILY YOGA #85

Friends, did you know increased muscular leg strength and endurance will help you get about with more energy. Greater endurance means the longer you can keep going before you reach fatigue. Strong legs allow you to get through life more easily and ultimately more enjoyably. For those that have a sedentary lifestyle, simple choices like taking the stairs, walking more, gentle jogging etc. can help improve your leg strength.

Injuries are often the effect of weak muscles or tendons. If you work out your legs, you help avoid the risk of sprained ankles, twisted knees and muscle soreness that results from inactivity. So let is get up and get going with our yoga pose for the day. This is a yoga warrior inner thigh stretch. Aside from making you look good, this helps to keep your legs strong.

YOGA WARRIOR INNER THIGH STRETCH

1. Starting in warrior 2 pose, right foot forward, knee bent 90 degrees, toes pointing forward, left leg extended straight, left foot perpendicular to the right foot.
2. Place both palms to the right on the floor, beneath the shoulders, strengthening your right leg, stretching your right inner thigh.
3. Hold for 30 seconds and switch sides.

CAUTION
• Lower back injury
• Groin injury
• Knee injury
• Herniated Vertebral Disc

MODIFICATIONS
• You can rest the hands on a block if you like.

BENEFITS
• Strengthens the entire lower body, especially the psoas muscles.
• Lengthens the hamstrings of the extended leg.
• Provides healthy compression to the bent knee.
• Opens the hips and pelvis.
• Builds stabilityto the inner thighs

Try the pose and relax through the pose. As we get older our muscles get weaker. Keeping strong, especially your legs, helps fight fatigue, enabling you to maintain a normal routine. Remember, the legs have to carry your entire body weight and maintaining strong healthy legs now will be of great benefit as you get older.
FOr any assistance please call me at 91502136.
Love, Priya

P R A N A-the daily yoga

21/06/2015

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