Laughter Yoga Exercises Pdf? Top 73 Best Answers

I’ve been teaching laughter yoga for over a decade now and one of the most common problems I see with new or inexperienced certified laughter yoga leaders is that they don’t properly introduce the laughter yoga practice when leading a laughter yoga session. This usually leaves session participants feeling uncertain about when to join in the laughter and engage in the laughter yoga practice. To remedy this problem, I propose the 3-D technique of guiding a laughter yoga exercise.

The 3-D technique (also known as “Say, Show, Go!”):

Name: Name the laughter yoga exercise

Demonstrate: Show participants what the laughter yoga exercise looks like

Command to Do: Give a clear, concise command to start the exercise

Let me give you an example using a popular laughter yoga exercise, cell phone laughter.

Step 1: Label. Name the exercise.

For example, you could say something like, “The next exercise is called Cell Phone Laugh.”

Step 2: Demonstrate. While verbally describing how the exercise is performed, visually demonstrate how the exercise is performed. Be sure to say and show at the same time so your description doesn’t become too long-winded.

The certified laughter yoga leader might say something like, “In this exercise, you pretend you’re on the phone with that good friend who always makes you laugh out loud. Have a laugh with your friend. Share your phone with others. They will laugh at yours. You’ll laugh at theirs.” As you explain how to do the exercise, you would hold the imaginary phone to your ear and join in the laughter at the funny phone call, then extend your arm outward to another person so they can also be above you phone can laugh and vice versa.

Step 3: Run command. Give a clear command to start the exercise. Do this with the feeling of building tension so that everyone bursts out laughing at the same time when you give the command.

A loud, clear, and concise “to do” command ensures that participants begin the exercise at the same time and start powerfully, rather than standing around wondering if they should join in. For example, the certified laughter yoga leader might say something like, “Ready?! Pick up those phones!”

The most important skill of a laughter yoga teacher is to give instructions to the participants to start and finish laughter yoga exercises together as a group.

Let the exercise run for at least 15 seconds. Ideally, the exercise lasts at least 45 seconds. This varies, among other things, with the group size. Larger and more enthusiastic groups can easily laugh and enjoy a laughter yoga practice for a minute or more.

Knowing when to stop a laughter yoga practice comes from experience. They want participants to have the freedom to explore nuances of their playfulness and really get in touch with their creative side. You want to complete the exercise at the height of playfulness. End the practice with one of the Laughter Yoga transition chants (Very Good, Very Good, YAY and HO, HO, HA, HA, HA).

Watch this video for more explanation of the 3D formula for leading a laughter exercise.

Would you like to learn how to lead Laughter Yoga sessions with confidence?

If you want to learn how to confidently facilitate Laughter Yoga sessions, then join my online Certified Laughter Yoga Leader Training! Due to COVID 19 I will not be offering another personal laughter yoga ladder training until November 2021. In the meantime, you can take my Certified Laughter Yoga Ladder Online Training. The training consists of a series of self-paced videos and group coaching sessions with Celeste Greene.

Check out my online training to become a certified laughter yoga leader.

related questions

What happens in a laughter yoga class?

Considering trying Laughter Yoga but not sure what to expect in a session?

In general, a complete Laughter Yoga session consists of five steps:

Step 1: Welcome

Step 2: Gentle warm-up

Step 3: Laughter and breathing exercises

Step 4: Laughter Meditation

Step 5: Grounding Activity

This article describes each of these components of a complete Laughter Yoga session as originally taught by Dr. Madan Kataria, the founder of the worldwide laughter yoga movement.

What Laughter Yoga Exercises Can I Try?

Aloha Laughter – As you inhale, raise both arms up; say “Alo—” for a long breath; at the very end of the breath with a steady “Ha-a-a! and keep laughing deeply.

Appreciative Laughter – I love to show my appreciation to others. In this exercise, you show appreciation for the people you enjoy laughing with. Connect the tip of the index finger to the tip of the thumb to form a small circle; or use a “thumbs up” gesture – and laugh while doing it. You can also give a quick applause, blow a kiss, give a high five, etc. As long as you’re laughing and enjoying a gesture of appreciation, you’re doing it right.

Laughing with dental floss – I love this exercise to stop brooding. I usually end up laughing so hard at how ridiculous I look when I do this exercise that I have to let go of my brooding thoughts! Wrap imaginary “mental” dental floss around your hands and cleanse the mind by moving your arms in and out to clear the mind of “stinky thinking.”

Shy laughter – hands in front of face, giggles; look out sometimes, laugh; then cover your face again.

Laugh at yourself – Point your two thumbs to the area around your heart and laugh at yourself. If you can learn to laugh at yourself, you will never run out of material.

Learn the 40 essential laughter yoga poses in my online training program for certified laughter yoga leaders.

Who Invented Laughter Yoga?

Laughter Yoga was developed by a doctor, Madan Kataria, in collaboration with his lovely wife Madhuri, a yoga teacher. They started in 1995 with a group of five people laughing in a park in Mumbai, India. Today there are thousands of laughter clubs in over 100 countries worldwide.

My photography is about separation – a piece of glass that separates me from a person or from the world. But then, a few months ago, I was confronted with my limitations. I kind of had a mini meltdown and started doing this made up form of meditation. Once when I was in Finland when squirrels were eating nuts out of my hand, I was meditating on a rock and I had this total I-am-one-with-the-universe feeling and it went against everything I believed. I knew I couldn’t look at my work in the same way after Finland and I just wanted to find out what it felt like there.

I’ve always wanted to visit India, but I never wanted to photograph there. I’m not good with exotics and didn’t want to fall into clichés. But I had heard about this laughter yoga that sounded incredible – a type of meditation developed by a doctor named Madan Kataria, who had the idea that laughing for no reason can make life better. Your body can’t tell the difference between real laughter and fake laughter.

In India, because of the sensory overload, you just have the feeling that the country – the place, everything around you – flows into you. Kataria speaks of India as a hodgepodge of spiritual things. So I went and suddenly I was open to sitting in a circle, looking people in the eye, laughing.

– As Jaime Lowe said

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by Jennifer Crystal

In 2016 I wrote a post entitled “Laughter Really Can Be the Best Medicine”. In it I went into the health benefits of laughter: it reduces stress and anxiety, relieves pain, strengthens resistance, strengthens the immune system and calms the autonomic nervous system. In short, laughter makes us feel good, and Lyme warriors don’t often experience that.

Laughter is not easy to come by when you are stuck in bed and feeling miserable in your situation. Tick-borne diseases can cause anxiety and depression, especially when you’re frustrated and scared during an often long and daunting search for diagnosis, treatment, and support.

However, humor can be found in even the worst of situations. In my previous post, I gave examples of friends and family who have helped me see the brighter side of my recovery. In a 2018 post titled “Books and Resources That Helped Me on My Journey,” I mention the books and movies that helped me laugh through my darkest days.

But now I have even better news: you don’t have to find a humorous book, joke, TV show, or anecdote to make yourself laugh. New research shows that simulated laughter — laughter that we create ourselves without triggering anything actually funny — has the same health benefits as laughter induced by a truly funny source.

Georgia State University researchers conducted a study in which older people participated in LaughActive, a strength, balance, and flexibility workout that included playfully simulated laughter. As an article in Georgia State University’s News Hub explains, “In simulated laughter exercises, participants first choose to laugh and perform the laugh movements.” The article noted that “simulated laughter techniques rely on the knowledge that the body is not between genuine laughter that might result from humor and laughter that is self-initiated as physical exercise.”

In fact, participants noted major health benefits of self-induced laughter (the full study was published in The Gerontologist journal).[i] The Huffington Post editors noted similar benefits when they took a Laughter Yoga class with Francine Shore , a certified laughter yoga teacher who runs the laughter yoga salon in New York City. “The body doesn’t know the difference between simulated laughter and spontaneous laughter,” Shore told editor Sarah Bourassa. “The body will still respond and release the [feel-good] endorphins and lower the stress hormones.” [ii]

Laughing can drive us insane, which is easy to get stuck with a chronic illness. “Children laugh hundreds of times a day. And as adults, we only laugh 12 times a day,” Shore said. Because children live in their hearts and adults live in our heads. We all need to give ourselves permission to laugh in the face of adversity.”

Whether you’re battling Lyme disease or another illness, laughter has proven health benefits. According to an article on laughteryoga.org, “Laughter yoga is a powerful healing tool that also helps to get in touch with reality and to control emotions and feelings in adverse situations. Laughter not only heals the mind and relieves emotional pain, but also relieves physical pain and aids in speedy recovery, making it the best medicine for complete well-being.”[iii]

Francine Shore combines laughter exercises with yoga breathing, a technique originally developed by Dr. Madan Kataria, a doctor from India. If you think I’m too sick to do yoga! there is also a laughter meditation where participants lie on the floor and fake laughter until it becomes real laughter together. One exercise is to chant “ho ho ha ha ha” intermittently for several seconds. You could try from your bed. Invite some friends or family members to sit with you and pretend to laugh, or face another Lyme warrior and try the technique together. You’ll probably break yourself eventually, and that’s the point!

[i] https://news.gsu.edu/2016/09/15/laughter-based-exercise-program-health-benefits-georgia-state-researchers-find/

[ii] https://www.huffpost.com/entry/laughter-yoga-class-happier_n_56a8f81ee4b0f6b7d5447846

[iii] https://laughteryoga.org/laughteryoga-helps-people-with-chronic-illnesses/

How to start a laugh club

Starting a Laughter Club in India: In India, most of the laughter clubs meet every day in public parks where people go for morning walks. If you’re interested in starting a laughter club, find a place near you where people can gather, such as a public park, open space, or a beach. Choosing a public place has the advantage that people are already there and can participate. The selected location should not be in the immediate vicinity of residential complexes in order to avoid disturbances. In winter, most laughter clubs meet indoors. Laughter yoga can also be combined with yoga classes, health clubs and aerobic centers as laughter adds value to health-promoting activities.

I love yoga and I love to laugh — on paper those two activities sounded ideal together, but could I keep it together in a room full of strangers? I first became aware of the Laughter Yoga craze after coming across a course video on YouTube. I was a bit skeptical, but I was still intrigued. I later heard that a luxury private island resort in the Maldives was offering Laughter Yoga sessions to guests. A quick Google search will tell you that there are classes in almost every major city in the US and UK, with studies backing the practice for its health benefits and endorphin-boosting properties. Actor and provider of many clever quotes, Charlie Chaplin famously said, “Laughter is the tonic, the reliever, the reliever of pain,” and we’ve all heard the phrase, “Laughter is the best medicine.” Since I took a dose could use feel-good medicine, I decided to speak to a laughter yoga teacher to learn more and try a class.

Need a good laugh? Read on to learn all about the benefits and science behind Laughter Yoga and an honest review of my experience.

Meet the Expert Jenni McGinley is a Certified Laughter Yoga Instructor and teaches Kinvara Laughter Yoga and Sligo Laughter Yoga with her sister in Ireland.

What is laughter yoga?

Rob and Julia Campbell / Stocksy

Laughter Yoga, or Hasyayoga as it is traditionally called, is based on the belief that voluntary laughter offers the same physiological and psychological benefits as spontaneous laughter. “Laughter yoga is a mindfulness-based practice designed to generate and maintain positive energy where we choose to laugh for all of the amazing health benefits,” explains McGinley. “It’s as easy as taking a breath and laughing!” Given the stress and seriousness that typifies our adult lives, it seems prudent to add an activity that is consciously designed to get us to loosen up and lighten up.

There are three main components of Laughter Yoga:

laughter exercises

breathwork

Clap

“The laughter exercises are super easy, playful, lighthearted, childlike, funny and designed to make us laugh,” says McGinley. Breathwork, as used in more traditional styles of yoga, involves deep abdominal or diaphragmatic breathing.

“The main goal is to make the exhale longer than the inhale to get us into a calm, healthy state, and the quickest and most efficient way to make our exhale longer is to laugh about it,” explains McGinley. “It gets rid of all the stale, stale air in the lungs and helps the parasympathetic nervous system relax the body and mind.”

After all, clapping has a specific form and function. “We clap palm to palm, finger to finger, to activate the 30+ acupressure points in the hands, giving lift to every organ and part of the body.”

The advantages

McGinley says laughter yoga has many health benefits. “It improves our immune system, cardiovascular system, gets the whole body moving, generates positive energy, clears stagnant energy, relieves stress and tension, [is] a great workout for the lungs, lowers blood pressure, makes us happier , fights sickness and disease and tightens our bellies,” she explains. “It’s playful, childlike, and fun — so necessary for adults.” Plus, it’s free and can help you feel more energetic. “This amazing, transformative Laughter Yoga energy travels out of your body into the world,” says McGinley. “It has a ripple effect that spreads to those who connect you with your family, friends and work colleagues, and it heals them too.”

The disadvantages

While generally safe, laughter yoga may not be for everyone. “It involves some exercise and an increase in intra-abdominal pressure,” notes McGinley. It is contraindicated for people suffering from certain diseases, especially in advanced stages, such as the following:

hernias

Bleeding hemorrhoids

Persistent cough

epilepsy

heart disease

High blood pressure

incontinence

Severe psychiatric disorders

Severe back pain or musculoskeletal injuries

Less than three months after surgery

If you have any questions or concerns about your own condition or status, consult with your doctor. “Otherwise, anyone can do laughter yoga and just take care of themselves and not overexert themselves,” says McGinley. “Only do what feels right for you.”

The history

sofie delauw / Stocksy

Laughter yoga is the brainchild of Indian doctor Madan Kataria, who was a doctor for 18 years before developing the practice. He originally came up with the idea for Laughter Yoga classes in the mid-’90s after observing that many of his patients who should have improved physically didn’t – apparently because of a bad mood.

He decided to do a laughter exercise standing in a circle in a park with his wife and four friends. It started with everyone telling a joke to get the group laughing. This worked at first, and everyone felt cheered up and in a better mood. But soon the jokes ran out and they found themselves “laughing for no reason.” (This later became the title of Kataria’s book.) Studies on the benefits of laughter existed well before the ’90s, but Kataria knew there was no reliable way to bring more laughter into people’s lives. While generic humor and jokes can make us smile, they don’t make us laugh—nor are there many everyday scenarios that make us laugh. Unfortunately, it rarely happens that you laugh until you drop your breath.

The yogic aspect of Laughter Yoga came from Kataria’s wife, Madhuri. She was a yoga teacher and knew the health benefits of yogic deep breathing practice. Laughter yoga is now a global phenomenon.

The science

Studies have long shown that laughter is therapeutic for our bodies and minds. The basic premise behind Laughter Yoga is that the mind cannot distinguish between fake laughter and real laughter, so you can always reap the rewards by incorporating laughter practices into your life. A University of Oxford study found that laughter releases mood-boosting endorphins and raises the pain threshold “significantly” (meaning we don’t feel pain as easily). This was found to be due to the laughter itself rather than the subject’s mood. The study also suggested that laughter induces an “endorphin-mediated opiate effect” that may play a crucial role in social bonding.

Laughing deeply with deep inhaling and exhaling has been shown to improve blood flow to the lymphatic system and massage the system to promote better digestion. Better blood flow leads to a strengthening of the immune system and increases the amount of anti-viral and anti-infection cells in your body.

Both laughter and yogic breathing exercises stimulate movement of the diaphragm and abdominal muscles, which helps activate the parasympathetic nervous system (the calming branch of the autonomic nervous system). This is in contrast to the sympathetic system (the stress arousal system), so you can essentially “turn off” the stress arousal by learning how to properly move the diaphragm.

Laughter also promotes a healthy heart – during a good laugh, blood vessels throughout the body dilate. (You’ve probably experienced this with laughter—your skin turns red and feels warm.) Laughter can cause your pulsatile blood pressure to rise when the circulatory system is stimulated before it drops below the original levels. This could be why Professor William Fry of Stanford University called laughter “internal jogging.” Laughter is also seen as a catharsis to drive away emotions, stress and anger.

Have you ever noticed how hard it is to be angry or stressed when you’re laughing? A 2014 study concluded that laughter therapy can improve the overall health of older people. But there’s no reason not to reap the rewards of laughter lessons at any age. Even if we giggle throughout the day, we still need to laugh deeply and loudly (so the sound and movement come from the diaphragm) continuously for at least 10-15 minutes to feel the scientifically-proven benefits of laughter. You might think, “I laugh 10 minutes a day,” but if you counted (like I do), you’d be surprised at how little you laughed. According to a study by German psychologist Michael Titze, people in the 1950s laughed 18 minutes a day. Unfortunately, despite the rising standard of living, we only laugh for up to six minutes a day. So class.

The class

A Laughter Yoga class usually lasts between 30 and 60 minutes or so. The one I went to was an hour. McGinley says the body needs “at least 10 to 15 minutes of laughter to feel its physiological and psychological benefits.” Classes began with body and brain warm-ups and icebreaker games to help participants relax (maybe she could read my anxious body language!) and build a relationship.

Next, we did simple stretches mixed with clapping and synchronized movements, like swinging our arms back and forth while clapping and chanting—”ho, ho, ha-ha-ha”—and taking deep breaths in and out. Because you’re being guided and getting chores done, the awkwardness factor you might fear is largely taken away. I had imagined myself standing still laughing in front of everyone, almost like a standup gig gone wrong. Luckily it wasn’t anything like that. Plus, if you think about it, you look humorous if you do yoga regularly — bending and stretching in weird directions — but we’re not quick to question that.

Most of the lessons consisted of a series of simple improvisational games. Clapping and chanting (which didn’t feel so alien if you’ve ever done yoga or meditation) were key as we moved around the room. We were guided through deep breathing and placed our hands on our diaphragm to allow it to expand and contract. Even when you exhale, there’s still some air in your lungs, and in everyday life we ​​only use about 25 percent of our lung capacity, so any deep breathing is beneficial.

On many exhalations we let out a loud “ha, ha, ha” which might sound ridiculous on paper but in practice felt like any other word often used in yoga – like “om” or “shanti” . The addition of music furthered the relaxed atmosphere. There was partner work—laughing in tune with others and raising palms in the air while singing (essentially high-fiving). Positive movements or words were key; we cheered and put our arms in the air in a V-shape (I’ve read that athletes do this in training to mimic winning a race and to instill in their brain the positive connotations of winning). Although we moved our bodies a lot, they were not in formal yoga poses, except for the warrior pose.

Another clapping was accompanied by the chanting, “Very good, very good, yayyyy!” while reaching up with thumbs up and smiling. “I like to do this three times with a thumbs up – first to each other, then to ourselves, and finally up and out into the universe,” explains McGinley. “This upward movement alone significantly increases positivity and boosts our mood and energy. It’s kind of a childish, carefree, happy affirmation of, ‘I’m ok, you’re ok, we’re all ok together!’”

Best of all, after we started fake laughing, we laughed naturally at the situation and at ourselves, which was refreshing. I cannot stress enough that it is impossible to take yourself seriously in a Laughter Yoga class, which is very liberating. And McGinley is right: I felt like a kid. It’s not until adulthood that we finally stop playing and being silly.

The relaxation at the end of the class (aka the best part of a yoga class in my opinion) felt soothing after a spate of activity and included positive affirmations like “I feel resilient, relaxed, and happy!”

At the end of the class, we were asked to laugh (or sing “ha ha ha” in any scenario where we felt stressed) or even when we stubbed something like a toe. I have since tried it and can vouch for its effectiveness. Try it now – smile; Then laugh for about 10 seconds while raising your arms in the air. Do you feel that little burst of energy coming from your core? Imagine that for an hour.

what we thought

Even though the class lasted only one hour, I came out feeling like I had been smiling and laughing for hours. I was glad I made the effort as I was remarkably less anxious than when I arrived. There was a lot less yoga than I thought. I had imagined holding yoga poses while laughing. In reality, it’s more about stretching and deep breathing, so don’t expect to trade your regular yoga class for it. Think of it more as an add-on. I think calling the practice “Laughter Relaxation Therapy” would be more appropriate. I felt the effects in my core like I had a big belly laugh. I was energized, relaxed and would recommend anyone to try it. No video proof please.

What is laughter yoga

Laughter Yoga is a powerful tool for POSITIVE MENTAL HEALTH. It is an instant STRESS BUSTER and can reduce physical, mental and emotional stress. Scientific studies have shown that the stress hormone (cortisol) decreases significantly and increases SEROTONIN levels in the brain to fight depression.

Laughter Yoga is a unique exercise program created by a doctor, Dr. Madan Kataria where everyone can laugh for no reason without relying on humor, jokes or comedy. Scientific studies have proven that the body cannot distinguish between fake and real laughter. You get the same health benefits. Laughter yoga has spread to 110 countries. It’s a great tool for health and happiness.

The main goal of this course is to help people bring more laughter and joy into their lives through the daily practice of laughter exercises. Laughter yoga reduces stress, boosts the immune system and keeps the mind positive during these challenging times. You will learn how to do laughter exercises alone at home with your family. Also join the daily online laughter sessions on Zoom and Skype.

QUIZ

QUIZ YOURSELF ON OPPOSITES OF RED BEFORE THEY TURN SCARLET

We have a challenge that will make you blush: do you know the many words and ways to describe the opposite of red?

Question 1 of 7

Which of the following colors is used to symbolize AIR?

Yoga is an exercise for the body and mind. Different yoga styles combine postures, breathing techniques and meditation or relaxation. Yoga is an ancient practice that may have originated in India. It includes movement, meditation and breathing techniques to promote mental and physical well-being. There are different types of yoga and many disciplines within the practice. This article examines the history, philosophy, health and wellness benefits, and different branches of yoga. Share on Pinterest Maskot/Getty Images

What is yoga? Yoga is an ancient practice that involves postures, concentration and deep breathing. A regular yoga practice can promote endurance, strength, calmness, flexibility and well-being. Yoga is now a popular form of exercise worldwide. According to a 2017 national survey, one in seven adults in the United States has practiced yoga in the past 12 months.

History The first mention of the word “yoga” appears in the Rig Veda, a collection of ancient texts. Yoga comes from the Sanskrit word “yuj” which means “union” or “to join”. Yoga can be traced back to northern India over 5,000 years ago. In the late 1890s, Indian monks spread their knowledge of yoga to the west. Modern yoga teachings became widespread in western countries in the 1970s.

Philosophy The overall philosophy of yoga revolves around the connection of body, mind and spirit. There are six branches of yoga. Each branch represents a different focus and set of characteristics. The six branches are: Hatha Yoga: This is the physical and mental branch that aims to prepare the body and mind.

This is the physical and mental branch that aims to prepare the body and mind. Raja Yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the eight limbs of yoga.

This branch involves meditation and strict observance of a series of disciplinary steps known as the eight limbs of yoga. Karma Yoga: This is a path of service aimed at creating a future free of negativity and selfishness.

This is a way of service aimed at creating a future free of negativity and selfishness. Bhakti Yoga: This aims to establish the path of devotion, a positive way of channeling emotions and cultivating acceptance and tolerance.

This aims to establish the path of surrender, a positive way of channeling emotions and cultivating acceptance and tolerance. Jnana Yoga: This branch of yoga is about wisdom, the path of the scholar and the development of the intellect through study.

This branch of yoga is about wisdom, the path of the scholar and the development of the intellect through study. Tantra Yoga: This is the path of ritual, ceremony, or completion of a relationship.

Chakras The word “chakra” means “spinning wheel”. Yoga claims that chakras are centers of energy, thought, emotion and the physical body. According to yoga teachers, chakras determine how people experience reality through emotional responses, wants or dislikes, confidence or fear, and even physical symptoms and effects. When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that manifest in symptoms such as anxiety, lethargy, or poor digestion. Asanas are the many postures in Hatha Yoga. People who practice yoga use asanas to release energy and stimulate an imbalanced chakra. There are seven major chakras, each with its own focus: Sahasrara: The crown chakra, located at the top of the head, symbolizes spiritual connection.

The crown chakra, located at the top of the head, symbolizes spiritual connection. Ajna: Located between the eyebrows, the third eye chakra has to do with intuition.

Located between the eyebrows, the third eye chakra is related to intuition. Vishuddha: The throat chakra corresponds to immunity and verbal communication.

The throat chakra corresponds to immunity and verbal communication. Anahata: The heart chakra, located in the center of the chest, influences professional and personal relationships. Any imbalance in this chakra affects the control of oxygen, hormones, tissues and organs.

The heart chakra, located in the center of the chest, influences professional and personal relationships. Any imbalance in this chakra affects the control of oxygen, hormones, tissues and organs. Manipura: The solar plexus chakra is located in the abdominal area. It equates to self-confidence, wisdom and self-discipline.

The solar plexus chakra is located in the abdominal area. It equates to self-confidence, wisdom and self-discipline. Svadhishthana: The sacral chakra, located below the belly button, combines joy, well-being and vitality.

The sacral chakra, which is located under the navel, combines enjoyment, well-being and vitality. Muladhara: The root chakra, located at the base of the spine, connects the mind and body to the earth to keep a person grounded. It controls the sciatic nerves and the parasympathetic nervous system.

Types Modern yoga focuses on movement, strength, flexibility and breathing. It can help increase physical and mental well-being. There are many styles of yoga. A person should choose a style based on their goals and fitness level. Types and styles of yoga include: Ashtanga Yoga This type of yoga practice uses ancient yoga teachings. However, it became popular in the 1970s. Ashtanga applies the same poses and sequences that quickly connect each movement to the breath. Bikram Yoga People practice Bikram yoga, also known as hot yoga, in artificially heated rooms with temperatures approaching 105°F and 40% humidity. It consists of 26 poses and a sequence of two breathing exercises. Hatha Yoga This is a general term for any type of yoga that teaches postures. Hatha classes usually serve as a gentle introduction to the basic postures of yoga. Iyengar Yoga This type of yoga practice focuses on finding proper alignment in each pose using a variety of tools such as blocks, blankets, straps, chairs, and pads. Kripalu Yoga This style teaches practitioners to know, accept and learn from the body. A student of Kripalu Yoga learns to find his own level of practice by looking within. Classes typically begin with breathing exercises and gentle stretches, followed by a series of individual postures and final relaxation. Kundalini Yoga Kundalini Yoga is a meditation system that aims to release pent-up energy. A Kundalini yoga class typically begins with chanting and ends with chanting. In between there are asanas, pranayama and meditation aimed at achieving a specific result. Power Yoga In the late 1980s, practitioners developed this active and sporty style of yoga based on the traditional Ashtanga system. Sivananda This system uses a five point philosophy as its basis. This philosophy states that proper breathing, relaxation, nutrition, exercise and positive thinking work together to create a healthy yoga lifestyle. People who practice Sivananda use 12 basic asanas, preceded by sun salutation and followed by savasana. Viniyoga Viniyoga focuses on form over function, breathing and adjustment, repetition and holding, and the art and science of sequencing. Yin Yoga Yin Yoga focuses on holding passive poses for long periods of time. This style of yoga targets deep tissue, ligaments, joints, bones and fascia. Prenatal Yoga Prenatal yoga uses poses that practitioners have created for pregnant people. This style of yoga can help people get back into shape after childbirth and support health during pregnancy. Restorative Yoga This is a relaxing yoga method. A person spends a restorative yoga class doing four or five simple poses, using props like blankets and pillows to sink into deep relaxation without straining to hold the pose.

Benefits of Yoga According to a 2012 survey, 94% of adults practice yoga for wellness reasons. Yoga has many physical and mental benefits including: Building muscle strength

improvement of flexibility

Promote better breathing

Heart health support

Help with addiction treatment

Reducing stress, anxiety, depression and chronic pain

improve sleep

Improving general well-being and quality of life It is advisable, whenever possible, to consult a doctor before embarking on a yoga practice.

Risks and Side Effects Many types of yoga are relatively mild and therefore safe for people when practiced by a well-trained teacher. It’s rare to get seriously injured doing yoga. The most common injuries in people who practice yoga are sprains and strains. However, people may want to consider some risk factors before beginning a yoga practice. A person who is pregnant or has an ongoing medical condition such as bone loss, glaucoma, or sciatica should consult a doctor before beginning yoga whenever possible. Some people may need to change or avoid some yoga poses that could be risky based on their specific condition. Beginners should avoid advanced poses and difficult techniques such as headstand, lotus position, and vigorous breathing. When treating a condition, people should not substitute yoga for conventional medical care or delay seeing a doctor because of pain or other medical problems.

*By Dr Ishwar V Basavaraddi

Introduction: Yoga is essentially a spiritual discipline based on an extremely subtle science that focuses on creating harmony between the mind and body. It’s an art and science of healthy living. The word ‘yoga’ derives from the Sanskrit root ‘yuj’, meaning to join, yoke or unite. According to the yogic scriptures, the practice of yoga leads to the union of the individual consciousness with that of the universal consciousness, indicating perfect harmony between mind and body, human and nature. According to modern scientists, everything in the universe is just a manifestation of the same quantum sky. One who experiences this oneness of existence is said to be in yoga and is termed a yogi after attaining a state of freedom termed mukti, nirvana or moksha. Therefore, the goal of yoga is self-realization, the overcoming of all kinds of suffering, leading to the “state of liberation” (moksha) or “freedom” (kaivalya). A life of freedom in all areas of life, health and harmony should be the main goals of yoga practice. “Yoga” also refers to an inner science that encompasses a variety of methods through which people can actualize this union and mastery of their destiny is considered – from the year 2700 BC.

A Brief History and Development of Yoga:

It is believed that the practice of yoga began with the dawn of civilization. The science of yoga originated thousands of years ago, long before the first religions or belief systems were born. In yogic lore, Shiva is regarded as the first yogi or adiyogi and the first guru or adi guru.

Several thousand years ago, on the shores of Lake Kantisarovar in the Himalayas, Adiyogi poured his profound knowledge into the legendary Saptarishis, or “Seven Sages”. The sages carried this powerful yogic science to various parts of the world including Asia and the Middle East, North Africa and South America. Interestingly, modern scholars have noted and admired the close parallels found between ancient cultures around the world. However, the yogic found system in India at its fullest expression.Agastya, the Saptarishi who traveled across the Indian subcontinent, shaped this culture around a central yogic way of life.

A number of seals and fossil remains of the Indus-Saraswati Valley civilization with yotic motifs and figures practicing yoga indicate the presence of yoga in India. The number of seals and fossil remains of the Indus-Saraswati Valley civilization with yogic motifs and figures performing yoga sadhana suggest the presence of yoga in ancient India. The phallic symbols, seals of the idols of the Mother Goddess, point to Tantra Yoga. The presence of Yoga is available in folk traditions, Indus Valley Civilization, Vedic and Upanishadic heritage, Buddhist and Jain traditions, Darshanas, Epics of Mahabharat and Ramayana, theistic traditions of Shaivas, Vaishnavas and Tantric traditions. In addition, there was a primal or pure yoga that has manifested itself in mystical traditions of South Asia. This was the time when yoga was practiced under the direct guidance of the Guru and special importance was attached to its spiritual value. It was a part of Upasana and Yoga Sadhana was incorporated into their rituals. The sun was given supreme importance during the Vedic period. The practice of Surya Namaskara may have been invented later because of this influence. Pranayama was part of the daily ritual and to make the offering. Although yoga was practiced in the pre-Vedic period, the great sage Maharshi Patanjali systematized and codified the then existing practices of yoga, its meaning and the knowledge associated with it through his Yoga Sutras. After Patanjali, many sages and yoga masters have made great contributions to the preservation and development of the area through their well-documented practices and literature.

SuryanamaskaraHistorical evidence for the existence of yoga was seen in the pre-Vedic period (2700 BC) and after that up to the time of Patanjali. The main sources from which we get the information about yoga practices and related literature in this period are available in Vedas (4), Upanishads (108), Smritis, Teachings of Buddhism, Jainism, Panini, Epics (2), Puranas (18) etc.

Provisionally, the period between 500 B.C. and 800 AD as the classical period, which is also considered to be the most fruitful and significant period in the history and development of yoga. During this period commentaries by Vyasa on Yoga Sutras and Bhagawadgita etc. emerged. This period can be mainly devoted to two great religious teachers of India – Mahavir and Buddha. The concept of the Five Great Vows – Pancha Mahavrata – of Mahavir and Ashta Magga or Eightfold Path of Buddha – can well be seen as the early nature of Yoga Sadhana. We find a more explicit explanation in the Bhagawadgita, which has presented in detail the concept of Gyan Yoga, Bhakti Yoga and Karma Yoga. These three types of yoga are still the supreme example of human wisdom, and even today people find peace by following the methods shown in the Gita. Patanjali’s Yoga Sutra not only contains various aspects of yoga, but is mainly identified with the eightfold path of yoga. The very important commentary on the Yoga Sutra of Vyasa was also written. It was at this time that importance was attached to the aspect of the mind and it was made clear through yoga sadhana that the mind and body can both be controlled in order to experience equanimity. The period between 800 AD – 1700 AD has been recognized as the post-classic period in which the teachings of the great Acharyatrayas – Adi Shankracharya, Ramanujacharya, Madhavacharya – were prominent during this period. The teachings of Suradasa, Tulasidasa, Purandardasa and Mirabai made a great contribution during this period. The Natha Yogis of the Hatha Yoga tradition such as Matsyendaranatha, Gorkshanatha, Cauranginatha, Swatmaram Suri, Gheranda and Shrinivasa Bhatt are some of the great figures who popularized the Hatha Yoga practices during this period.

The period between 1700 – 1900 AD is considered to be the modern period when the great Yogacharyas – Ramana Maharshi, Ramakrishna Paramhansa, Paramhansa Yogananda, Vivekananda etc. – contributed to the development of Raja Yoga. This was the time when Vedanta, Bhakti Yoga, Natha Yoga or Hatha Yoga flourished. The shadanga yoga of Gorakshashatakam, chaturanga yoga of Hathayogapradipika, saptanga yoga of Gheranda Samhita were the main pillars of hatha yoga.

Nowadays, everyone believes in yoga practices for maintaining, maintaining and promoting health. Yoga has spread around the world through the teachings of great figures such as Swami Shivananda, Shri T.Krishnamacharya, Swami Kuvalayananda, Shri Yogendara, Swami Rama, Sri Aurobindo, Maharshi Mahesh Yogi, Acharya Rajanish, Pattabhijois, BKS. Iyengar, Swami Satyananda Sarasvati and the like.

BKS Iyengar was the founder of the yoga style known as “Iyengar Yoga” and was considered one of the leading yoga teachers in the world.

For many, yoga practice is limited to hatha yoga and asanas (postures). However, among the yoga sutras, only three sutras are devoted to asanas. Basically, hatha yoga is a preliminary process to allow the body to maintain higher energy levels. The process begins with the body, then the breath, the mind and the inner self.

Yoga is also commonly understood as a therapy or exercise system for health and fitness. While physical and mental health are natural outcomes of yoga, the goal of yoga is broader. “Yoga is about harmonizing with the universe. It is the technology of aligning the individual geometry with the cosmic to achieve the highest level of perception and harmony.”

Yoga does not adhere to any particular religion, belief system, or community; It has always been considered a technology for inner well-being. Anyone who practices yoga with dedication can benefit regardless of their belief, ethnicity or culture. Jnana Yoga, Bhakti Yoga, Karma Yoga, Dhyana Yoga, Patanjala Yoga, Kundalini Yoga, Hatha Yoga, Mantra Yoga, Laya Yoga, Raja Yoga, Jain Yoga, Bouddha Yoga etc. Everyone The school has its own principles and practices that lead to the highest goals and goals of yoga.

Yoga Practices for Health and Wellbeing: The widely used Yoga Sadhanas (practices) are: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana (Meditation), Samadhi /Samyama, Bandhas & Mudras, Shat-Karmas, Yukta- Ahara, Yukta Karma, Mantra Japa, etc. Yamas are limitations and Niyamas are observances. These are considered prerequisites for the Yoga Sadhanas (exercises). Asanas capable of inducing stability of body and mind ‘kuryat-tad-asanam-sthairyam…’ consist of assuming various bodily (psycho-physical) patterns and giving the ability to maintain a body position ( a stable awareness of one’s structure of existence) also for a considerable length and a considerable period of time.

Various postures of PranayamPranayama consist of developing an awareness of one’s breathing, followed by a conscious regulation of breathing as the functional or vital basis of one’s existence. It helps in developing awareness of one’s mind and helps gain control of the mind. In the initial phase, this is done by developing an awareness of the “flow of inhalation and exhalation” (svasa-prasvasa) through the nostrils, mouth and other orifices of the body, its internal and external paths and destinations. Later this phenomenon is modified, through regulated, controlled and monitored inhalation (svasa), leading to the awareness that the body space(s) are being filled (puraka), the space(s) remain in a filled state (kumbhaka) and voiding (Rechaka) during regulated, controlled and monitored exhalation (Prasvasa).

Pratyhara indicates the separation of one’s consciousness (withdrawal) from the sense organs, which helps one stay connected to external objects. Dharana indicates a broad field of attention (within the body and mind) that is usually understood as concentration. Dhyana (meditation) is contemplation (focused attention within the body and mind) and samadhi – integration.

Bandhas and mudras are practices associated with pranayama. They are considered to be (the) higher yoga practices which consist mainly of assuming certain bodily (psycho-physical) patterns along with (as well as) breathing control. This further facilitates control of the mind and paves the way for higher yogic attainments. Shat Karmas are detoxification procedures that help to eliminate toxins that have accumulated in the body and are clinical in nature.

Yuktahara (Proper Diet and other posts) advocates proper diet and eating habits for healthy living. However, the practice of dhyana (meditation), which aids in self-realization and leads to transcendence, is considered to be the essence of yoga sadhana (the practice of yoga).

The Basics of Yoga Sadhana:

Yoga works on the level of body, mind, emotion and energy. This has led to four major classifications of yoga: Karma Yoga, where we use the body; Bhakti Yoga, where we use the emotions; Gyana Yoga, where we use mind and intellect; and Kriya Yoga, where we harness the energy.

Every system of yoga that we practice falls within one or more of these categories. Each person is a unique combination of these four factors. “All the ancient Yoga commentaries have emphasized the importance of working under the guidance of a guru.” For only a guru can mix the appropriate combination of the four basic paths, as is necessary for every aspirant (teached in monasteries in the West) and then by the seers (rishis/munis/acharyas) in ashrams (vs. monasteries). assumed that a good, balanced, integrated, honest, clean, transparent person will be more useful to self, family, society, nation, nature and humanity as a whole. Yoga training is “being oriented”. Aspects have been outlined in various living traditions and texts, and the method that contributes to this important area is known as “Yoga”.

Today, yoga training is provided by many major yoga institutions, yoga colleges, yoga universities, university yoga departments, naturopathic colleges, and private foundations and societies. Many yoga clinics, yoga therapy and training centers, yoga preventive health care units, yoga research centers, etc. have been set up in hospitals, pharmacies, medical institutions, and therapeutic institutions.

Different social customs and rituals in India, the land of yoga, reflect a love of ecological balance, tolerance of other thought systems and a compassionate attitude towards all creation. Yoga Sadhana in all shades and colors is considered a panacea for a meaningful life and living. Its focus on comprehensive health, both individual and social, makes it a worthy practice for people of all religions, races and nationalities.

Conclusion: Today, millions and millions of people around the world have benefited from the practice of yoga, preserved and promoted by the great, eminent yoga masters from ancient times to the present day. The practice of yoga is thriving and becoming more alive every day.

*Dr. Ishwar V. Basavaraddi is Director of the Morarji Desai National Institute of Yoga

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What is laughter yoga

Laughter Yoga is a powerful tool for POSITIVE MENTAL HEALTH. It is an instant STRESS BUSTER and can reduce physical, mental and emotional stress. Scientific studies have shown that the stress hormone (cortisol) decreases significantly and increases SEROTONIN levels in the brain to fight depression.

Laughter Yoga is a unique exercise program created by a doctor, Dr. Madan Kataria where everyone can laugh for no reason without relying on humor, jokes or comedy. Scientific studies have proven that the body cannot distinguish between fake and real laughter. You get the same health benefits. Laughter yoga has spread to 110 countries. It’s a great tool for health and happiness.

The main goal of this course is to help people bring more laughter and joy into their lives through the daily practice of laughter exercises. Laughter yoga reduces stress, boosts the immune system and keeps the mind positive during these challenging times. You will learn how to do laughter exercises alone at home with your family. Also join the daily online laughter sessions on Zoom and Skype.

How to start a laugh club

Starting a Laughter Club in India: In India, most of the laughter clubs meet every day in public parks where people go for morning walks. If you’re interested in starting a laughter club, find a place near you where people can gather, such as a public park, open space, or a beach. Choosing a public place has the advantage that people are already there and can participate. The selected location should not be in the immediate vicinity of residential complexes in order to avoid disturbances. In winter, most laughter clubs meet indoors. Laughter yoga can also be combined with yoga classes, health clubs and aerobic centers as laughter adds value to health-promoting activities.