February 2018 - Yogadhara Wellness


In yoga the breath known as PRANA a universal energy or a life force that can be used to find balance between the body –mind, the conscious- unconscious, and the sympathetic – parasympathetic nervous system



Therapeutic Deep Relaxation

Shavasana also known as corpse pose– generally comes at the end of the asana class to allow your body and mind to relax fully. The deep relaxing aspect of shavasana is known to be therapeutic for many diseases as it relaxes your nerves system and calms your mind. It helps to relieve stress, relax your body, reduce insomnia, help to improve your sleep, reduce headache and day to day fatigue.

Following are the steps to perform shavasana;
  • For shavasana Lie down on you back on the mat or bed or lie on the bolster with a folded blanket underneath your head as a pillow.
  • Stretch your legs in front and separate them to the comfortable distance around one and half feet.
  • Move your arms little away from the body close your eyes. Loosen your whole body completely.
  • Imagine your whole body in a very comfortable pose. Start visualizing your whole right side of the body from fingertips down to your toes (Right hands finger, wrist, elbow, right armpit, hip, right thigh, ankle, toes of the right foot) and relax them.
  • Repeat the same process to your left side.
  • Draw awareness to the back of your body (Buttocks, back, right shoulder blade, left shoulder blade, and spine) relax them.
  • Become aware of the front part of the body (Chest, abdomen, and pelvic ) relax them.
To deepen the felling of relaxation you can repeat the process 2 or 3 times more.
  • Now mentally repeat “My whole body is relaxed – my whole body is relaxed”.
  • Now shift your awareness or mind to your spontaneous breath flow, do not change the pattern. Follow it for some time (02-03 minutes).
  • Bring awareness to the body and start moving your fingers and toes slowly, stretch your arms, turn to your left and slowly sit upright.
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With the demands of the modern life, you probably feel that you’re always rushing from one place to the other. Always with plenty of stress with so much to do and so little time to do everything. And all this stress and exhaustion just make you frustrated, impatient, and unhappy. Not to mention that it might also affect your overall health.

You are so rushed that you don’t even remember that taking a deep breath may actually help you calm down a bit.

And this is why meditation can help you. Meditation is becoming more and more popular nowadays because we are all dealing with the same stress.

But meditation won’t help you with just these. It will also teach you to better understand your mind. And by doing it, you’ll be able to transform the negative into positive, the unhappy into happy, and the disturbed into peaceful. Just follow the next steps to start meditating:

  • Step 1: You need a peaceful environment:

You need to find a place where you can be calm and where you don’t get interrupted for 20 minutes. Your goal is to focus on the meditation, so any outside stimuli can affect it. Make sure you wear comfortable clothes. They should be light colors, preferably white.

  • Step 2: Sit in a comfortable position:

You can sit on the floor with your legs crossed or in a chair with support for your back. You need to be as comfortable as you can but you also need to make sure your spine is upright.

  • Step 3: Close your eyes and relax:

Now that you’re in a peaceful environment and you’re in a comfortable position, it’s time to close your eyes. Just relax your whole body and place your hand on your knees while palms facing upward. Don’t hold any body part or any muscle.

Thinking about each part of your body in order to relax them. Start by your legs, arms, back, head, face, chest, and abdomen.

  • Step 4: Keep sitting steadily:

You may feel like you need to scratch or move a part of your body when you’re meditating. But you should avoid doing it. Feel how your body is so steady and give 2 to 3 minutes to develop this feeling of stillness.

  • Step 5: Focus on your breathing:

Now, it’s time to focus on your breathing for 5 to 10 minutes. Just pay attention to how the breath is coming in and out of your nostrils. Do not change or alter your breath pattern, be a witness of your rhythmic breath flow.

  • Step 6: Finishing meditation:

To finish meditating, you need to slowly start becoming aware of your body by switching the attention from the breath the to your body and then feel your posture. Open your eyes slowly and release the posture.

Meditation is a marathon, not a 100-yard race. You won’t probably feel its effects in the short term as you might expect. Also, if you intend to start meditating, you need to know that this is an activity you need to do regularly. Just doing it occasionally when you’re feeling bad won’t work in the long term. It may calm you down a bit, but the whole point of meditation is to make you have a better experience in life, during the entire day, not just for a couple of hours.


The United Nations has announced June 21 as the International Yoga Day (IYD), a day devoted to Yoga. The first IYD was observed by millions across the world on June 21, 2015. ​​

June 21 is the longest day of the year in the Northern Hemisphere. The Summer Solstice makes the transition to Dakshinayana, a time when there is a natural support available for people pursuing spiritual practices.

Yoga is an invaluable gift of India’s 5000 years old tradition. This day gives a great opportunity to people of all ages, social backgrounds, religions, and nationalities to experience true wellbeing. Use this opportunity to introduce the members of your family, friends, and people in the local circle to Yoga. Come with us, to take Yoga to the doorstep of everyone and free the world of misery.

We invite all of you to come to Yogadhara Wellness and celebrate the International Yoga Day with us. There are multiple classes for all experience levels including beginners. Bring along your friends, family to Yoga-Dhara to celebrate the day of Yoga with our well-experienced Yoga teachers.

Yoga helps you walk through life with joy & ease. Whether you’re seeking health, joy, peace, love or success in the world, Yoga is the solution, a tool with enormous benefits.

Physical Benefits-
  • Enhances the flexibility of your body & improves the bone health.
  • Relaxes the entire body, thus lessens chronic pain, such as headaches, arthritis, lower back or neck pain, etc.
  • Relieves from chronic ailments and promotes overall health.
  • Enhances the immunity & keeps allergies and viruses away.
  • Regulates blood pressure and reduces insomnia.
  • Helps maintain a balanced metabolism and a healthy weight.
  • Focuses on your body’s natural tendency toward health and increases its ability to heal itself.
Mental Benefits-
  • The deep relaxation gives a lasting sense of joy and peace.
  • It relaxes your system from stress, anxiety, and tension.
  • A relaxed mind deals with sensitive relationship matters in a better manner. Thus gives a boost to your relationships.
  • Enhances vitality, focus, memory, and productivity, thus your self-esteem.
  • A daily practice of Yoga creates mental clarity and calmness towards any situation in life.
  • Deeply relaxes the mind, thus sharpens the concentration.
  • A very effective tool in developing a more positive outlook on life.
  • A few minutes practice a day helps you immensely, leaving you recharged during a hectic day.
Spiritual Benefits-
  • It nurtures a deeper sense of gratitude that leads to a feeling of fulfillment.
  • The daily practice of Yoga leads to a greater sense of being connected to others and the world. It helps to discover one’s sense of purpose or meaning in life.
Join us at Yogadhara Wellness, to enjoy the celebration of the International Yoga Day.




Sūryanamaskāra or Sun salutation is a popular addition in the range of techniques we encounter in many varieties of dynamic contemporary yoga.

By practicing sun salutation we learn to expand our awareness of the body and the energies whirling in it. We train ourselves to distribute, purify and intensify these energies, whether it is the life force energy or the symbolic energies of the chakras.   It combines 12 different asana (postures) that give complete physical work out; it helps to strengthen the body, tones the muscle, and improves flexibility.  It has proved to be useful for many people and could well be a modern tool to pass on the ideas and aims of yoga.

Here is brief description with the pictures, how to perform this beautiful series.

One set of Sun salutation involves one round from the right side and one from other side. In the beginning one can start from 4 rounds (8 repetitions) of sun salutation and gradually can increase the repetition up to 12 rounds

  1. Stand upright with the feet together. Join the palms in front of the chest.
  2. Inhale -Stretch and raise your arms over the head and bend backward.
  3. Exhale- Fold forward over the legs, reach your hands to your ankles.
  4. Inhale – step your right leg back hands either side of the front foot on the floor.
  5. Exhale- step left foot back come to plank position.
  6. Normal breath – Drop your chin chest and knees to the floor. Keep your buttocks off the ground.
  7. Inhale – Arch your back and bend backwards.
  8. Exhale – lift your buttocks up towards the ceiling pushing your torso against your legs.
  9. Inhale – step your right foot forward between your hands. Keep your left leg straight and stretched.
  10. Exhale – step left foot forward, bend forward over the legs.
  11. Inhale – raise and stretch you arms along with your torso, band backward.
  12. Exhale – come to Samasthiti.

12 Steps to Learn Surya Namskara



Yoga is about taking control and responsibility of your own complete being. It’s about calming the fluctuations of a manic mind through breath, movement and meditation. It is the practice of quieting one’s mind. The 200 hours ashtanga teacher training at Yogadhara which is one of the best yoga schools in Dehradun helps you in it.

It prepares you to work with flow yoga or the dynamic form of yoga that promises tremendous physical and mental health benefits. This 200 hours teacher training course focuses on shaping teachers who are capable of instilling strength, balance and a sense of rhythm in the body of their students. Ashtanga yoga teacher training course comprises of beginner and intermediate yoga poses in Indian Yoga style, meditation, pranayama, anatomy lessons and Patanjali Yoga Sutras. The yoga school of Yogadhara wellness offers a natural heaven for those who seek an experience and environment in which to evolve in body, mind and spirit.

The objective of Yogadhara wellness is to deliver an authentic Ashtanga yoga experience to their students and through the training programs and courses transform them into certified teachers as well as experienced and passionate yoga practitioners. These training courses are conducted by highly experienced and dedicated yoga gurus who seek to infuse real traits of a yogi in those who come to practice and study Ashtanga.

Ashtanga yoga practice mainly emphasizes on improving flexibility, breathing, and relaxation of the body. Yogadhara wellness is also certified by Yoga Alliance, U.S.A. This 200 houra teacher training course at Yogadhara wellness masters their students with the main eight components of Ashtanga yoga which are Yama (restraints), Niyama (rules), Asanas (postures), Pranayama (breathing), Pratyahara (withdrawal from the senses), Dharana (concentration), Dhyan (meditation) and Samadhi (absorption). This 200-hour yoga teacher training course at Yogadhara wellness will make you a perfect professional who is able to teach Ashtanga yoga to a layman.


The yoga retreat is all about detoxing a person’s body and mind with the help from a team of experienced and best yoga teachers who will all work with the people to help achieve optimum results during their stay, leaving feeling lighter in body, mind & spirit.

Yogadhara wellness, one of the best yoga centre in Dehradun offers 3 – 14 days yoga retreat in the serene environment of Dehradun. This yoga retreat at Yogadhara wellness will leave a person deeply relaxed with a deeper understanding of their practices. No yoga experience is needed for joining the retreat of 3 – 14 days.

Yoga retreat at one of the best yoga school in Dehradun, that is, Yogadhara wellness, takes a person away from his real life and makes his mind calm and stressfree. One will be able to deepen his relaxation and will experience bliss at Yogadhara wellness and offers a transformation in a person. Participating at yoga retreat at Yogadhara wellness in Dehradun will be a practical experience for a person using the chakras, pranic pathways, breathing practices, sound vibrations, psychic gestures and energy locks to unfold the subtle layers of one’s own being.

Being a part of yoga retreat at Yogadhara wellness is a part of transformation and exploration of yourself. If one needs to restart his life again with positiveness and a calm mind while learning the aspects of self management, this is what will help him do it. Yoga retreat at Yogadhara wellness invites you to nourish yourself deeply with a beautiful flow of practices from the traditions of yoga and conscious movement.

Regular visits to various temples and monasteries are also included in yoga retreat so that one can experience spirituality. This yoga retreat can help a person to improve their posture, strength, tone up your muscles, increase confidence, flexibility, reduce stress, make you feel happier and many more.


Yoga which is a 5000 years old Indian philosophy is a perfect opportunity to be curious about who you are and is an art of living. With the help of yoga, one becomes aware of how and where they are restricted – in body, mind, and heart – and how gradually to open and release these blockages and Yogadhara wellness classes helps them in it. Yogadhara wellness classes in Dehradun is an initiative to join people with their inner self. With its roots in the ancient system of yoga, Yogadhara wellness classes offers 200 hours teacher’s training program also which is the foundational stone in one’s journey to advance their Yoga practice and teaching. This training course is for all category of people so that they can learn India’s ancient and traditional way of teaching yoga, which is beneficial not only for their physical and mental growth but also for their spiritual growth.

Yogadhara wellness classes at Yogadhara in Dehradun is certified by Yoga Alliance, USA to train instructors and promote a unique system of teaching yoga philosophy. The wellness classes at Yogadhara emphasizes on the “living of Yoga” and thereby brings personal transformation to those who are ready and willing. The yoga wellness classes at Yogadhara are mindful, slow and gentle with lots of time to really listening to what is moving inside you in the moment – in your body and in your mind. Thus, one must join the classes at Yogadhara wellness which is one of the best yoga schools in Dehradun.