Originating from the wisdom of yoga and meditation, keeping the palms and fingers near each other with the tips of fingers touching one another enhances the energy giving peace and relieves tension and anxiety.
These mudras should be done twice a day for 10 to 15 minutes sitting in Sukhasana or Padmasana. The mudra should be kept near the heart. It should be done with eyes closed and the focus should be on breathing. It improves the focus and stability of the body and mind
Improves breathing and digestive function.

Mudra means symbols, gestures or seal.They act as catalyst, switch or as remote control, stimulating the flow of energy throughout the body, by the combination of simple touch of fingertips. It is complimentary to all yoga practices and ignites the power of meditation. It is a method of regulation of the five elements and five vital energies. This can alter perception, attitudes and habit patterns and the overall health.
The imbalance of elements and the obstruction to flow of energy can manifest in disease, lack of vigour and concentration and in some attitudes and habits not conducive to well being.

Nirodha can be understood as restraint, in some sense also as regulation and the ways to initiate application and enhance the quality of human life. One is then able to respond to life with less stress and more resilience.
The Samkhya system pinpoints the sources of distress and pain and means to be employed to overcome pain.. According to this system of philosophy it will give one temporary relief from pain or a permanent solution. Hana, or Hanam, 2.25, according to the Patanjali yoga system of Patanjali. means freedom from or means to get rid of all kinds of miseries . It is the optimistic approach confirming that it is possible to free oneself from all kinds of miseries..
Hana as the endless scope for growth and development through Yoga has to be explored.
Asana is indicated in Svetasvatara Upanishad as" holding the body steady, with the 3 parts upper chest, neck and head erect, having established the senses, the mind into the heart, should cross by the boat of higher knowledge, the stream of 3 fold miseries.or suffering" The boat is the syllable OM (Brahman) .. Yoga, when applied to communities and society, can save humanity from innumerable kinds of physical, mental and emotional pain and suffering.
Yoga is a comprehensive eight limbed practice of self regulation and self awareness which impacts the whole person Besides ethical preparations, postures, breath control and sense direction it includes meditation or contemplation on the highest.
In day to day life it includes the yogic attitudes like Awareness, reflection discernment, ascertaining, being steadfast & intent, diligent, planning and discovering applications.

Yoga is the restraint of the mental modification. Although the mental modifications are greatly diverse and manifold, it is the restraint especially of those not conducive to one's progress in yoga and one's worldly life. This is the Sutra which explains Yoga as the practical method or means.The techniques, its description or the practical path is explained in Ashtanga Yoga.. The theory- praxis unity , central to Yoga . has to be appreciated. This is the meaning of Nirodha ,It is the foundation of practical application which takes many forms of graded approaches depending on the individual need or requirement Therefore Ashtanga yoga or the eightfold practice is a way of life.
One has to initiate awareness of all outward cravings and anticipation, the expectations and aversion rooted in greed and anger. They are the source of distractions and barriered perceptions. How to pacify this overloaded mind and experience peace and calmness.
Practice Bhramari Pranayama
sit in any steady sitting posture
Close the ears with the index finger.
Breathe in and while breathing out in a prolonged manner, make the humming sound of the beehmmmmm.
Repat the practice for 6-8 rounds
Remain with eyes closed for some time.

This is the energy center, upon which healthy personality depends, the seat of fire element. It is the fuel for good digestion and assimilation of nutrients. It also fuels the sense of direction. Personality traits like self disciplined, positive outlook, willpower and enthusiasm for life are seen when there is a balanced flow of energy here.
When there is a block or imbalance one experiences poor digestion, digestive disorders and personality traits like low self esteem ,arrogance and manipulativeness manifest.
The numerous neurons of the gastrointestinal tract are referred to as the second brain The gut and the brain are in constant communication. This impacts our quality of life.
90% of serotonin, a neurotransmitter, is produced in the gut. It is linked to the feeling of calmness
What are the effective yogic practices to regulate this reservoir of this Prana and enjoy a balanced personality and relaxed attitude.
Bhujang asana and naukasana which can be done nothing in sitting and lying down variation are some practices Kaphalbhati which is a rapid breathing practice by keeping the exhalation active. This has to be learnt under a yoga expert and must be done under supervision.

The navel is a seat of vital energy and also a complex system of radiating nerves This vital energy located in the navel can be activated.
by twisting and abdominal compression postures, like vakrasana and Pawanmuktasana by practicing abdominal breathing, also called diaphragm breathing, gazing at the flame like the technique of Jyoti Trataka
IT is connected to our various aspects of physical, mental and emotional wellbeing.
As mentioned in the earlier blog about diaphragm breathing, the focus on the region of the navel as we breathe in has many benefits..
Twisting posture: Vakrasana.
Method:
Sit with the legs stretched forward.
keep the legs and feet on the floor.
Keep one leg outstretched and bend the right leg up and keep the feet close to the knees. Exhale and twist the trunk, neck and upper part of the body to the right. Place the left hand on the back in the hip region or on the floor.Hold the right heel or knees for getting a better twist.
Repeat it on the alternate left side as you twist to the left, placing the right hand in the hip region.
This provides massage to the abdominal organs and aids in digestion and metabolism.
helps to lower anxiety levels. It has a positive impact on the organs of the abdominal region.
Did you know it is the seat of a vital element of fire or solar plexus.
How it can influence your personality. We continue it in part 3.

The yogic Diaphragm breathing is extremely beneficial for physical and mental wellbeing..
Lying down and resting eases fatigue of the body. .Similarly outdoor activities, games and even weekend outings refreshes the mind.
Diaphragm is a dome shaped muscle at the base of lungs
Shallow upper chest breathing can prolong feelings of anxiety and stress .Diaphragm breathing or fuller breathing is like relearning how to breathe. This is a relaxation practice and offers positive benefits for blood pressure and heart rate.
How to do diaphragm breathing
Lie down on the back
Bend both the legs at the knees and keep the heels comfortably close to the backside seat area.
Place one palm on the stomach around the navel area. and let the other hand rest on the floor. Keep the neck and head relaxed . Feel the predominant activity of contraction and expansion of the diaphragm as you breathe in and out in and out along with the upward and downward movement of the abdomen
.Be observant of the breath and let the breathing in and breathing out be equal.
This upward and downward movement of the abdomen massages the internal organs of the abdomen and increases the blood circulation to the organs .It improves digestion and relieves constipation and gas. .
repeat it 10 to 20 times or more.
The additional feature ,one can focus on the navel region ,a potent region of 72,000 pathways (nadi) of energy,( Prana) .This gives a meditative calmness.
The 3 benefits : diaphragm breathing, the experience of relaxation and fuller breathing, massage to the internal organs of the abdomen and the benefits of focusing on the navel region makes this a very useful technique .Overall this technique releases stress and mental tension..

Yoga anga, Yama Asteya and Apigraha meaning non greed or non-stealing and non hoarding is discussed in the second section of Patanjali Yoga sutra
The host of mental distractions as a result of the tendencies to possess or crave for things not belonging to one and to collect and hoard are worth examining
The Ant stores food for the rainy days and uses it. .The pile of things we collect and possess , do we actually need them and use them?
The hold of the mind on objects is observed. The wandering thought patterns like attraction,repulsion, anticipation and tension are also observed as they.penetrates into our lifestyle.
Two questions are asked to create awareness about the yama Asteya and Aparigraha
Do we seek fulfillment and joy from things possessed?
Do we circulate and channelise or just feel secure in keeping the things we hoard?
The technique is a meditative posture ,Padmasana. or lotus pose as it is called.Like a lotus in water how to seek joy and fulfillment from the manifold objects of the world and at the same time also be mindful of covetousness..
To begin with, sit on the floor with legs stretched out..
Now bend the right leg at the knees and place the right heel on the root of the left thigh.
Similarly by crossing the legs keep the other heel on the root of the right thigh.
However alternate use of legs , what we call ardha padmasana can be practised
Let the soles of the upturned feet gently press the lower part of your abdomen.
The eyes are closed.
Padmasana has a positive influence on the posture of the spine and the stable base of the body .The inward drawn abdomen ,the forward drawn chest and the posture of the shoulder, induces calmness and meditative states..It can be done with Jnana Mudra.
Jnana Mudra is done by joining the tip of the thumb with the tip of the index finger..Other fingers should be held straight...

2.15 ParinamaTapasamskaradukhhair gunavritti virodha ca dukham evam sarvam vivekinah.
We experience a continuous series of changes all the time which are natural and unavoidable.. Anxiety is an inevitable outcome .There is no doubt that this causes pain and distress .This conditioning or habituation and the disposition that develops becomes another cause of pain.
The reason is continuous flux in the Guna pattern of sattva, Rajas and Tamas. .Rajas and Tamas are sources of mental agitation and delusion .Sattva stands for virtue, clarity and knowledge.
It is stated in the sutra 2.15 that by analysis of fundamental truths and by discrimination one can understand that everything is changeful. and ultimately painful. How is this possible? What is the objective and purpose?
Value based evolution is Apavarga It is to constantly reflect upon life experiences and let the learning and development happen for oneself.
The practice is Anitya bhavana
Sit in Vajrasana and recall the events of the day sequentially in slow motion as if you are seeing the day on a screen.. Follow it with reflection on
"What is in the morning is not at midday; what is at midday is not at night ,for all thing are transitory .Our body is the cause of human effort is as transitory ..All objects of pleasure are changing...Wealth is as transitory as a wave, youth like a cotton particle gets blown off in a whirlwind" , nothing is permanent, everything is changing? Reflect on the speed in which all things come into being, are carried past and give us a constant succession of change ,innumerable in variety.

Sthira sukham Asanam 2.46 , The definition of Yoga ,Yoga sutra of Patanjali.
Asana is defined as a steady and comfortable pose..It is attained with relaxed effort
Aerobics ,drill, gymnastics , are other kinds. of physical training
Studies related to Yogic Asana say that it is a non-fatigue approach where in each and every posture, movement is synchronized with corresponding rhythmic breathing .
The emphasis is on the vertical, lateral, anterior ,posterior ,torsional stretches and on variations of intra abdominal compression .
It is observed that in standing and sitting meditative postures the effort is to keep the spine erect.This is done by paying attention to the base of the body ,posture of the lower back, abdomen,the chest space .This will have a positive impact on the natural flow of breath and on the state of mind.
In short a posture(Asana) is that which accommodates all the internal organs naturally and gives excellent stature to the body. Both the dynamic stretching and awareness of posture while sitting and standing are recommended for modern men and women for overall well being.
Yoga Asana is a kind of physical education ,resulting in body awareness.
This makes it a class apart from other physical cultures. contributing to overall health , mental stability & relaxation. .
This is the need of the hour for the busy lifestyle in cities.
The technique is a sitting posture called the mountain pose or Parvatasana..
It is a stepping stone to become aware of body steadiness and find stability and strength within oneself.
Sit in Sukhasana or Padmasana with the palms on the floor by the side of the body .
Raise the hands from the side of the body in the upward stretch while inhaling.. Keep the palms interfaced or interlocked.. Remain in the posture for 6 counts.
Now bend sideward while inhaling, do on both sides and repeat 3 times .
Twist on both sides while exhaling .
.Bend backward while inhaling and bring about forward stretch while exhaling.Maintain the posture by keeping the spine and hands parallel to the floor for a count of 6-8 with normal breathing.
Sit with eyes closed for 2 mins ..Become aware of the natural flow of breath and the state of mind. This can be done in the chair also.

Pratyahara is the 5 th limb of Ashtanga Yoga ..It is not the negation of sensory impression or the withdrawal or escape from the phenomenal world.. Just as the charioteer
controls and directs the horse with the proper knowledge ,sense restraint should be backed by proper understanding and practice.
The technique of Yogendra Nispandabhavana is a relaxation technique where one focuses continuously on sounds,listening to them neutrally. The aid is sound .With continuous effort it prepares one for introspection and abstraction .
Sit in a relaxed manner with outstretched legs leaning the back against the wall. Let the hips be held close to the wall.Palms should be facing upward and rested on the thighs. .This is done with eyes closed.It can be done chair with the back in a reclined position
Listen to sounds near and around as they come and go .Relaxed attention and detached participation is the attitude.The sounds represent life,its events,situation,people .The attitude is letgo,a transformation of perception.
.Letting Go of the likes,dislikes, grudges ,opinions and judgements takes away the load of mind. .It is a training for developing a relaxed state of mind , a refined focus, keenness of senses and active listening .These are the values for leading a meaningful and productive life ..

Yoga sutra of Patanjali 1.34 suggests the practice of exhalation for a tranquil, cheerful state of mind.
Rechaka pranayama is a breathing practice where exhalation is lengthened. Slow rhythmic prolonged exhalation improves the functions of the respiratory muscles

• Technique 1. Rechaka pranayama Sit in Sukasana and breathe in slowly for the count of 3 ,breathe out for the count of 5 or 6. Practice 6 rounds 'Avoid jerky breath and practice it as per one's capacity. .
  Another simple way of doing it in the beginning is to focus the attention on the tip of the nose as you inhale and exhale .Prolong the exhalation at will with awareness
  Improves concentration and reduces stress
• Technique 2. Diaphragm breathing or abdominal breathing.
  Diaphragmatic breathing or abdominal breathing increase lung capacity. This technique stimulates parasympathetic activity .Therefore induces the state of relaxation and promotes heart health.
  Lie down on the back, neck and head relaxed.
  slowly fold both the legs and bring the heels close to the buttocks.
  Keep one hand on the abdomen and another on the floor close to the body.
  inhale and exhale in a slow rhythmic manner focusing on the movement while exhalation.
  Do it for 10 to 20 counts.

.Massages the internal organs of the abdomen.
Enhances focus. Mindful state is activated.
Improves physical and mental wellbeing
practices can also be done in the chair or lying on the bed. Preferably should be done indoors

1.33 Yoga sutra of Patanjali .:Maitri,karuna mudita,upeksanam sukha,dukha,punya ,apunya vishayaanam bhavantah citta prasadanam
By cultivating the attitudes of friendliness,compassion ,joy and neutrality towards the happy,unhappy,virtuous and the vicious a pacified and pleasant state of mind is attained.
In a fast paced stressful world these virtues hold the key in dealing with various kinds of people in everyday life.The 4 kinds of people are mentioned here and 4 attitudes are suggested for a serene mind.
A Feeling of jealousy when one sees a happier person ..Similarly with meritorious people, envy is created in the mind . Both are instantaneous, natural feelings. Compassion towards the unhappy should be cultivated to counteract the feeling of smugness.Neutrality towards the persons with evil disposition is suggested..It makes one less judgmental and less prone to aggression & hatred .The responses to these 4 kinds of people are our challenges in all our relationships.
Happy,considerate or caring, joy and forbearance is favourable for a serene, positive state of mind .This is the opposite thinking one has to practise to counteract envy,jealousy,and aversion. Bhavanatah means giving repeatedly to oneself the opposite thinking . then a cheerful ,pleasant mind is attained (chittaprasadanam)

2.33 Vitarkabadhane Pratipaksha bhavanam,Yoga sutra of Patanjali.
Whenever one is troubled by negative thoughts one should ,as and when they arise in the mind, think of the opposite,the Yama and Niyama,the value orientation of Yoga
In pratipaksha bhavanam one starts noticing the negative thoughts by self observation.. Its opposite ,the virtues like non hurting and others are contemplated upon repeatedly .This makes an impression on the mind. Each virtue is an attitude which contributes to our well-being and to our relationship with others. Whether such a directive for cultivating the opposite positive thinking is possible.
It is self initiated ,what one does to restrain the negative, non beneficial tendencies and for self improvement is important.
The negative tendencies are a hindrance in effective functioning of our daily life .Becoming aware of these tendencies like injury to others,greed ,anger,infatuation and such fiery passion gives one applicable guidelines of this method of opposite thinking ..
When they are observed again and again a shift gradually experienced . This is called contrary meditation, favourable for both ethical preparations & positive disposition of mind ,

Here is a creation of a desert like situation.What is it like in the land of extreme with changeful conditions
Usually very very dry ,one can become desperate for water,surging with anger,trying to control, the thirst. How can we deal with this Harsh and hostile situation.
What is the preparation .We face such desert like situations, like the optical illusion of a mirage and the pleasant contrast of an Oasis in our lives. It manifests complex feelings like ,fear,joy ,aversion ,cheerful,delight ......
Practice everyday the standing meditative posture -Stithaprathanasana.This Asana enables balance and steadiness and promotes mental poise.
Stand erect with feet close together as much as possible
Keep the Knees staraight ,shoulders relaxed and chin parallel to the floor.
Keep the elbows close to the body and the palms in namaste posture, placing it in front of the chest.
Practice it for 3-5 minutes with eyes closed.Return to comfortable standing position but maintain the mental state as long as possible with eyes closed.One can do it for 10 mins with regular practice.

2.16, Yoga Sutra of Patanjali promotes a futuristic thinking Heyam dukham anagatam - Man is not a helpless spectator.
He can play an active role in directing and shaping his own development.
The technique of Yoni Mudra - One restrains the senses, like a tortoise withdrawing the limbs. This can be practiced for 2-3 minutes in any meditative posture or chair.
This can be done before any important activity-meeting, presentation, projects exams or others.
How can we stay energised. The quality of our life is depending on effective use of senses.
Besides yogic practices it is also recommended to take short break from laptop/computer and from mindless browsing through social media.