Dr Anusree Muraleedharan (2025)

03/07/2023

Guru, I offer my humble salutations🙏🏻 to you who open my eyes blinded by darkness of ignorance.

Guru is the one who creates, one who preserves, one who dissolves, one who is the absolute omnipotent god. Pranam to you always 🙏🏻

29/06/2023

Have you ever thought what the purpose of doing meditation in Mudra is ??
The principle behind this is, each fingers represent the Pancha tatva . To remain healthy devoid of any disease, just like the balance of 3 doshas, a balance of 5 tatvas is also essential . Yoga acharyas recommend Mudras for correction of imbalance of tatva (elements).

Each finger which represents each tatva are pressed at the base by thumb for increasing a particular tatva. Finger is folded at the base of thumb to reduce the tatva.Tip of thumb and corresponding fingers are pressed towards each other to balance the elements.

Most common Mudras are Dyana mudra, Gyana mudra, Chin Mudra and Chinmaya mudra.

Dhyana mudra is the most common Mudra for meditation.Gyana mudra helps to improve focus and memory and is practised while Kapalbhati and Ujjayi. Chin Mudra improves concentration and memory power. Chinmaya mudra is one of the most important mudra helps to connect the consciousness to higher level and helps in flow of energy in body.Apan Mudra helps in digestion, effective physiological functions of the lower part of body and prevents constipation. Vayu Mudra helps to balance vata (air) and is advised to those suffering vata related ailments like arthritis.
Similarly all mudras have its own benefits. The only thing is, we should be aware of each Mudra and its benefits before practising it.

Let me know which Mudra you commonly use for your meditation session ??👌🏻🧘🏻‍♀️🤌🏻

26/06/2023

Most of us meditate in our comfortable Asana keeping our hands in a particular Mudra. Even if we do so, we don't know much about the Mudras, why it is done, its benefits etc.Just like the Mudras of classical dance, there are Mudras in Yoga too.

There are around 100 Mudras. Here I will be discussing about the most common Mudras practised in yoga and meditation.

Even history contains evidence regarding usage of Mudra.

Bhagavad-Gita was recited by Krishna to Arjuna in Gyana mudra.
Gautama Buddha was meditating in Gyana mudra while he got enlightenment.
Jesus christ, Mahavir, Guru Nanak are depicted in various mudras.

Mudra doesn't belong to any one religion, but helps to balance the various energies of mankind.

In my next post, I will be discussing on few Mudras which are commonly used while meditating. 👌🤏✊🧘‍♀️

21/06/2023

'Yoga for Vasudhaiva Kutumbakam' or 'Yoga for the Welfare of All as One World-One Family' is the theme this year.

This reminds me the famous quote by Swami Vivekanda.

'Through practice comes Yoga, through Yoga comes knowledge, through knowledge comes love, and through love bliss'. - Swami Vivekanda

Let the world unite through the love and happiness that Yoga brings. Happy International Yoga day everyone. 🧘‍♂️🧎‍♀️🤸‍♀️

21/06/2023

Padmasana (Lotus pose)

In my previous posts, I've discussed about meditation poses for beginners. Padmasana is the most ideal pose for meditation. Most of the Buddha statues are in Padmasana. Meditating Shiva and Mahavira is also in Padmasana.

Padmasana is the cross-legged sitting pose for meditation.

Level of difficulty
Sukhasana ---> Ardhapadmasa( half lotus)----> padmasana ( lotus)---> Baddha padmasana (bound lotus).
While starting, always start with the easiest, Sukhasana.

There is no compulsion that meditation should be done only in Padmasana. Whenever you find it painful to meditate in Padmasana, you may try meditating in Vajrasana, Ardhapadmasa, Sukhasana whichever is comfortable for you. Because meditation must be done in the most comfortable asana, for proper concentration devoid of any kind of distractions. Don't try to force your legs to be in Padmasana. You may use a cushion or blanket to sit on, for support and ease at the start. Gradually try to sit without cushions.

Contraindications

Those with knee or ankle injury, try to avoid Padmasana and Baddha Padmasana.

Benefits

Padmasana improves digestion, reduces stress and anxiety, improves endurance and flexibility of joints, keeps the spine straight and posture right.

Padmasana encourages circulation of blood in abdominal and lumbar areas.

Chin Mudra, Chinmayi Mudras, Aadi Mudra, Brahma Mudra are ideas mudras of hands for meditation.

In my upcoming posts, I'll discuss regarding the most common Mudras of meditation.

18/06/2023

Makarasana 🐊 (Crocodile pose) is the relaxation pose done before, in between and after, prone positioned asanas like Shalabhasana 🦋, Bhujangasana 🐍, Balasana 👦 etc. It is an alternative relaxation pose done instead of Shavasana. Yoga session usually ends with this asana. It is also told as a variation of Shalabhasana (locust pose).

This asana resembles a crocodile 🐊 slightly lifting its face above the water surface. As how aware and alert a crocodile is (even though it seems to be sleeping), by regular practice of Makarasana, the one who practices will also achieve this quality. It effectively relaxes your mind and body and makes it alert.

This is one excellent posture which facilitates diaphragmatic breathing. This pose allow more air to pass into lungs and improves the blood circulation to the entire body.

It helps in reducing the strain caused by performing other asanas. But don't strain yourself to relax in this asana if it isn't comfortable. Instead choose Savasana for relaxation, until Makarasana becomes comfortable.

It is one pose which helps in strengthening the back, and gives relief for those suffering from LBA, Sciatica etc. But those suffering from slipped disc and acute injury/ trauma to back bone or shoulder must abstain from performing this asana for a while. Pregnant women should also avoid performing this asana.

15/06/2023

Ardha padmasana is the sitting posture for beginners, who find it difficult to meditate in Padmasana. Padmasana will be easier for a person who practice Ardhapadmasa regularly, than who directly tries meditating in Padmasana.

The Sanskrit words “ardha” means half, “padma”means lotus and “asana” means pose.
Various studies conducted proved the health benefits of this asana. It helps in reducing anxiety and fear (Shirley et al.2007).
Muscular strength can be improved to a large extent. It also helps in reducing the stiffness, thereby increasing flexibility of ankles and knee joint. (Holly et al.2007).

It helps in reducing insomnia, body weight issues and manage obesity.
It also promotes good posture and improve flexibility of gluteal and deep rotator muscles.

Precautions

Switch legs and give equal time on each legs.

Those having sciatica, knee injury, hip injury, disc disorders, and who have undergone surgery, avoid doing Ardhapadmasa and Padmasana.

Don't force yourself to this pose. If you find it difficult, start with Sukhasana and gradually change to this pose.

You may place a blanket under the knee which is sticking up, when in cross legged pose. For beginners, in case if you need support, sit with your back against a wall. By practice, you'll be able to sit without support.

When you feel your yourself flexible , start doing Padmasana ( the lotus pose).

14/06/2023

Sukhasana is one among the most basic yoga postures. It is the cross-legged sitting pose. It is the meditation pose for beginners.
In Indian culture, Sukhasana isn't just a yoga pose, but a sitting pose many of us are habituated to, while praying and eating. The Gurukhula sambhrathaya (ancient Indian education system) promoted learning from Guru by sitting in sukhasana under trees 🌳. This helps in improving concentration, proper supply of air and wind, and helps in easier and faster learning.
It corrects the posture and reduces lowback ache to a large extent.Meditating in Sukhasana helps in reducing stress and help to lower blood pressure.

For those who are habituated in sitting in chairs only, will find it a bit difficult and requires a little extra practice. For beginners, in case if you need support, sit with your back against a wall. By practice, you'll be able to sit without support.

Make sure not to curve your lower back inward or outward. By practice, this will be your most comfortable pose.

Even in cinemas, I sit in Sukhasana as it is my comfort pose😀. How many of you do the same ??

13/06/2023

New to yoga ???

Now its a Yoga splurge happening everywhere.
Don't worry if you haven't started already. A simple beginning with easy yoga poses helps in maintaining consistency, rather than doing the tougher and toughest. Don't crave for perfection in the beginning itself. That makes the journey tougher.

Let's start from the simplest pose. Thoroughly know your poses, its benefits, indications and contraindications.

A gentle reminder to everyone. This page isn't a platform to learn yogic poses, but to know your poses which you practice everyday. This post is also a reminder to everyone who is yet to start. Learn yoga from an expert either online or offline. But never watch the pictures of Yogic postures and try to imitate.

Get your yoga right, know your yoga right.

Yeah, it's time to roll out your mat and start if you haven't.

In coming posts you'll get to know about simple and easier yoga poses to begin your yoga journey.

Dr Anusree Muraleedharan

03/07/2023

29/06/2023

26/06/2023

21/06/2023

21/06/2023

18/06/2023

15/06/2023

14/06/2023

13/06/2023

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