Yoga Archives - Yogadhara Wellness


Yoga, an ancient way of life, mainly encompasses on meditation, breathing and both physical and emotional wellbeing of a person. Yogadhara, one of the best yoga school in India provides luxury yoga holidays which are an invigorating way to improve the health of a person and unwind in peaceful and idyllic surroundings.


Adjustment and Alignment in yoga involves a gentle movement or correction that completely transforms the posture of a person. It provides a solid understanding of each pose and asanas that is practiced at Yogadhara, one of the best yoga schools in India.



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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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.