Yog Niketan Dham offers drop in classes for the practice of traditional Hatha Yoga, Ashtanga Yoga, Shakti Yoga, Power Yoga, Surya Namaskar, Chandra Namaskar, Pranayama, Shatkarmas and Dhyana(Meditation).

Hatha Yoga

We focus on traditional as well the advanced Yoga Asanas. According to traditional classic Hatha Yoga practice there were only 32 Asanas but according to the advancement and better facilities today there are more than 200 poses which are in practice. Our trained and well reputed yoga teachers explain in detail how to practice Asanas easily also with the explanation of correct alignment of asanas. There are four main practices of Hatha Yoga and these are:-

1. Asanas:-Our technique is based on how to adjust body conveniently according to the pose by which it could get the maximum benefits of practice. We describe how to make Bandhas during different Asanas so it could work for the nice body shape and also when to practice a specific Mudra by which mind could attain higher peace, joy and pure satisfaction. Actually by themselves Asanas are not complete until Bandhas and Mudras are not practiced with them so we always teach our students how to practice properly these instruments.

2. Shat karmas:- We are highly focused on daily cleansing exercises. These include:- Neti, Dhauti, Basti, Nauli, Kapalbhati and Trataka. These are practiced under the supervision of trained yoga teachers to be safe in the practices.

3. Bandhas and Mudras:- We teach how to practice them and when to make Bandha and Mudra? This is very important to know the proper usage of these practices which have a direct connection with the internal glands and senses.

4. Samadhi:- There are different kind of Samadhis in which firstly we take our students for the practice of Pratyahara and Dhyana. After these they are much more conscious about themselves as well about the workings of Samadhi.

Ashtanga Yoga

As Ashtanga practice was done by the Royal Indian Kings in southern India. We teach this challenging art to our students with harmony and compassion. In daily practice after proper warming up the body we start the Asanas in their proper sequence. There are almost 80-100 poses in use and we teach them with proper explanation and how to keep body safe during extensive workouts.

There are three series in Ashtanga practice. We start with Series A which is for the beginners and it is a good platform for anyone to know the basics of Ashtanga practice. Part B includes the practice of Intermediate which is for the Intermediate students. After this when a student attains high physical standards, endurance and the breathing controlling we teach them series C which is for the advanced practitioners.

Moon Salutation or Chandra Namaskar

Just as Sun Salutation (Surya Namaskar) is associated with energizing and enlivening the mind and body, moon salutation is related to restoration, consciousness, and calmness, which comes in handy when stress levels spike. Known as Chandra Namaskar in Sanskrit, this sequence helps to connect with your feminine side.

The Best Time to Practice Moon Salutation

Chandra Namaskar can be done at any time of the day. However, the best time to practice this sequence is during the evening. Furthermore, it is advisable to practice the pose outdoors, especially when the moon is up in the sky.

Surya Namaskar or Sun Salutation

What is Sun Salutation?

Surya Namaskar, also known to us as Sun Salutation, is a sequence of 12 yoga poses in honor of the Sun, the source of light and life on earth. In the words of a famous yogi, Sri K. Pattabhi Jois, any asana that we do remains incomplete until we have practiced Surya Namaskar. He also went on to say in his teachings that the practice of yoga loses its meaning and does not bear any fruit without the sun salutation flow.

It is believed that the origins of Surya Namaskar dates back 2500 years ago or maybe much earlier, sometime during the Vedic period. From then to the present time, the sequence has evolved and taken the form of many variations which are practiced with diligence by yogis every day.

FAQs About Sun Salutation

Though the idea of doing Surya Namaskar seems exciting, many people who have just set foot into the practice of yoga still have their doubts before they can begin. It is a good thing to have questions and be curious about something. It is the only way you can learn. So, here are a few sun salutation tips that every yoga student or practitioner must know.

How to Do Surya Namaskar?

Let’s learn in detail how to perform the 12 steps of Surya Namaskar. To help you through each step, here are sun salutation poses names for you respectively. The sequence is a cycle and only brings you back to the position you started with in the first place.

  • Namaskarasana (Prayer Pose)
  • Hasta Uttanasana (Raised-arms Pose)
  • Hasta Padmasana (Hand-to-foot Pose)
  • Ashwa Sanchalanasana (Equestrian Pose)
  • Phalakasana (Plank Pose)
  • Ashtangasana (Eight-Limbed Staff Pose)
  • Bhujangasana (Cobra Pose)
  • Adho Mukha Savasana (Downward Dog Pose)

The four poses, namely- the Ashwa Sanchalanasana, Hasta Padmasana, Namaskarasana, Hasta Uttanasana and are repeated towards the end to complete the cycle of the 12 steps.

As you pass through each phase of Surya Namaskar steps, always remember to keep breathing normally through each pose while holding each pose for 5 seconds. This will help your muscles relax and keep your mind calm.

Did you know?

An average weighing person can burn 13.90 calories in one round of Surya Namaskar. You can burn up to 418 calories by doing sun salutation exercise for 30 minutes! That’s almost equal to the number of calories burned after an intense running session. Well, the benefits do not just end here. There’s more. Let’s have a look at them.

Sun Salutation Health Benefits

Like we mentioned earlier, doing Sun Salutation is good for a whole lot of reasons. Some of the benefits are as follows.

  • Since sun salutation exercise involves inversions, it boosts the flow of blood to the brain as well as the other parts of the upper body. This flow of blood enhances concentration levels, improves quality of hair, and helps to reduce acne.
  • If you want to lose weight and tone your body, then Surya Namaskar is your go-to sequence. In this exercise, muscles are used not just in one area of the body. It covers every part effectively, thus helping you reach your fitness goals more effectively.
  • Since you practice this sun salutation sequence on an empty stomach, the twists, bends, and inversions highly help your digestive system to function much efficiently than ever before.
  • The breathing technique while doing the sequence enhances the circulation of blood in your body, as fresh oxygen can enter the system with every inhale. It also helps in doing away with toxins with every exhale and all the sweating done throughout the workout. The breathing also enhances the function of the lungs.

Sun Salutation Precautions

Though the practice of Surya Namaskar comes with its many benefits, there are some precautions that must be kept in mind too before we go ahead. Here are some those precautions.

  • Do not practice the sequence if you are pregnant.
  • Surya Namaskar is a warming and energizing sequence and should, therefore, be avoided by people who have a history of high blood pressure and hernia.
  • Women should not perform this sequence during their periods
  • If you have a history of back pain, talk to your doctor first and only proceed after a go-ahead

Sun Salutation Variations

Sun Salutation A

This variation of sun salutation is what we explained in detail above. This is the simplest form of Sun Salutation for beginners to easily follow and perform.

Sun Salutation B

This variation of sun salutation incorporates the Awkward Chair pose and the Warrior I Pose into the sequence making it more challenging than the original. The inclusion of the two poses enhances the entire routine and gives our stamina a boost.

Ashtanga Sun Salutation C

Sun Salutation C is a combination of Sun Salutation A & B with the inclusion of other advanced poses like, the Warrior pose II, Extended Side Angle Pose, Extended Triangle Pose, Half-Moon Pose, Revolved Half-Moon Pose, Revolved Side Angled pose, and the Revolved Triangle Pose.

Kapha Sun Salutation

Kapha Sun Salutation aims at energizing your Kapha Dosha. If you do not energize your Kapha dosha from time to time you will only become dull and unstable in all your actions. With Kapha Sun Salutation, you can find the right balance and feel more grounded than before.

Viniyoga Sun Salutation

This style of sun salutation is completely seated unlike the other 5 sequences discussed here. This is a gentle routine that everyone, including beginners, can practice.

Kundalini Sun Salutation

Kundalini version is no different than sun salutation variation A. The main purpose of this variation of sun salutation is to awaken your spirituality and resembles the style of sages of ancient India.