Quickybooks: YOGA Simplified : 7 Easy Yoga Poses To Perform Right Now, So You Can Say You Practice Authentic Yoga and Meditation

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Quickybooks: YOGA Simplified 7 Easy Yoga Poses To Perform Right Now, So You Can Say You Practice Authentic Yoga and Meditation

Written by YASHODA

© Copyright- YASHODA 2021 - All rights reserved. The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly. You are responsible for your own choices, actions, and results. Legal Notice:

This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of the information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.

Dedication To My Parents Firstly this book is dedicated to my father Ram who read the Vedic books for me since I was a small girl. He was a simple and humble man. He didn’t have academic achievements but pursued me to accomplish higher education. My memories of him are as the salaryman bringing the food home. I want to remember my mom while writing this book too. Although I didn’t have the chance to spend much time with her. The special fact I know is that my father liked her while she was working in the minister’s palace. She was beautiful,

youthful but heavily believed in God and the universe. She loved to read Vedas to others whenever she could. To My Students This book is a reflection of what I learned in my four decades of teaching. What I taught to my students was microscopic but they gave me back an abundance of knowledge and appreciation. The major lesson I learned till this lifetime is the need to follow the path of truth. We have to be happy about the simple things in life, embrace every moment and love God and his creation which is us and everything around us.

OR CLICK HERE Now enjoy your QuickyBook! Introduction

A huge population is moving towards a healthy lifestyle. A healthy body is not complete without a healthy mind. Many are taking Yoga and meditation as the core steps to gain mental and physical serenity. For beginners, this can be an alien topic, and might have a hard time finding the right sources to practice yoga. There is so much information on the internet about how to do yoga, what kind of mat to buy, and so on, which makes yoga look too fancy or exclusive. Over the top, the poses are very difficult to perform and we give up the hope to follow a yogic life that has so many health benefits. After understanding how difficult it is for beginners to learn yoga, this book was created to make learning and practicing as easy as breathing. Yes, this is what this book is about, yoga is mostly about breathing. It doesn’t take any effort for you to inhale and exhale. Try it now. (Paused) Great! You just did the number one technique in Yoga. You can ace the rest of the in techniques as easy as this one and claim to your friends and colleagues that you practice authentic yoga. It is recommended to practice it regularly as it has immense health benefits. Advantages are very noticeable when applied for a long time. This book is divided into three parts. In the first part, we have listed the Top 7 authentic simple yoga. It has a step-by-step guide about how to perform it and also provides its benefits. The rest of the two parts are bonuses. The two extra bonuses include “Healthy food diet that enhances the benefits of yoga and meditation” and finally a guide to “Best places in the world to do yoga and meditation”. The book is made very simple, fun, yet very informative to quickly fall for yogism and practice it day to day or whenever it is necessary for you. Stretch up and sit in that lotus pose and just dive to inner peacefulness.

Quickybooks: YOGA Simplified 7 Simple Yoga Poses To Perform Right Now, So You Can Say You Practice Authentic Yoga and Meditation

Context ❏

7 Simple Authentic Yoga Pose A. OM Chanting B. Simple Pranayama C. Vrikshasana D. Marjaryasana - Bitilasana E. Ustrasana

Tadasana G. Gomukhasana F.

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Bonus #1 Healthy Food that enhances the benefits of yoga and mediation

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Bonus #2 Top 4 places to do yoga and meditation.

1. OM Chanting

You have heard the word, seen in the yoga training video. OM is one of the most famous words in the world and one of the most used in yoga and exercise. It is just not a sound rather this sound has a meaning to it. The definition of Om varies from region to region, school to school. The common meaning is that it is a word of invitation, it is the word for initiation, it is the word for worldly consciousness, it is the word for divinity. The reason why yogic students recite it three times is to get into concentration. It is the simplest form of yoga technique and can be performed at any time. It can be used as the initial technique to your daily yoga routine. It can be practiced at night if you cannot fall asleep, or in the middle of a tense workday when your anxiety is going through the roof. Just a minute or two of these techniques significantly calms the mind, body and helps you focus.

How to perform OM Chanting If you can sit on the floor, slowly sit down with your legs crossed. Sitting in a lotus pose gives the ultimate comfort and confidence if you can excel in it. If not, simply crossed leg sitting is okay. Those who cannot sit on the floor, or in the bed can make themselves comfortable in a chair. You can pause for 10-15 seconds in your lotus pose, or your relaxed sitting position and take your time to calm as much as possible. The next step is to join your hands together, do a prayer position or namaskar and close your eyes slowly. When you are ready you take a deep breath and exhale by chanting OM…….. Repeat this step 10-100 times, how much you can or want to. Every second of the chanting will take you to deeper relaxation and comfort. Initially, it will be hard to stay focused. You can be distracted while trying to hum it 10 times but as you practice, it is the simplest sound technique but has immense power for mental clarity. After you have repeated the word OM the number of times you wanted to, you can pause and simply inhale and exhale, open your eyes slowly and go back to the lotus pose and relax. Take your time to come back to the present. Mission accomplished. You just completed the most authentic yoga pose. Extra simplified: Om chanting 1. 2. 3. 4. 5. 6. 7.

Sit in Lotus pose Do a prayer position or Namaskar Close your eyes Deep inhale Exhale chanting OM…. Repeat chanting 10 times Pause and slowly open your eyes.

Benefits of Om Chanting Om chanting is sound technique yoga. It has scientific proof that it stimulates the nerves and is relaxing. When done accurately, sound waves resonate from the pelvic floor to the brain giving serene energy for mental

radiation and peace. When done on a day-to-day basis, it enhances the concentration of the individual. He/she can find noticeable mental clarity and relaxation even in a stressful situation. Alternative technique As it is understood that for some groups of individuals, the word OM represents something from a specific religious group. There is an alternative technique where you can substitute the word Om and just hum which has equal benefits as the original technique. The humming yoga is as authentic as the OM chanting and has similar sound therapy. More than any other context, one’s focus only has to clear their mind and focus on the word, sound, and how he/she is entering the deep level of relaxation and concentration. The results are mental clarity and enhanced brain functioning. 2. Simple Pranayama

Pranayama is the practice to control breathing. The word prana means life force and breathing is the force of life for all living beings. As all yoga techniques are focused on control and mostly the control of breathing, Pranayama is one of the easiest poses that you can do by sitting in one position. As simple as the Om chanting or the Humming yoga. It focuses on the breathing technique that has significant impacts on the lungs and the level of oxygen entering your body. One has to keep in mind that while inhaling air, he/she has to vision, taking in all positivity and energy of the world whereas vision gets all the negativity and stress out while exhaling. Simple!

How to perform Simple Pranayama

If you can sit on the floor, slowly sit down with your legs crossed. Sitting in a lotus pose gives the ultimate comfort and confidence if you can excel in the lotus pose. If not, simply crossed leg sitting is okay. Those who cannot sit on the floor, or in the bed can sit in a chair, relaxed. You can pause for 10-15 seconds in your lotus pose or a relaxed sitting position. Take your time to come back to the present. The next step is to choose a comfortable hand. For the guide, we will use the right hand. Place the thumb of the right hand to close the right nostril. Take a deep breath from the open left nostril. Pause breathing to switch your finger. Place the forefinger or the pinky finger closing the left nostril and exhale from the right nostril. Then use the same position to inhale from the right. Pause breathing, Switch your finger, close the right nostril by using the thumb. Deeply exhale from the left nostril. Maintain the same hand position and inhale from the left nostril. Pause breathing and switch your fingers by closing the right nostril with the pinky or index finger and exhale. Repeat the techniques for 2 minutes for beginners and much more to experience improvement in breathing and respiratory benefits. Extra simplified: Simple Pranayama 1. 2. 3. 4. 5. 6. 7. 8.

Sit in a lotus pose Use your main comfortable hand. Close your right nostril by using the thumb. Inhale by the open left nostril. Pause breathing Switch finger, closing the left nostril by pinky finger. Exhale by the open right nostril. Use the same hand position, breathe by the open right nostril and repeat the technique. Benefits of Pranayama

In this technique, you are controlling the duration, timing, and frequency of the breathing. It is a breathing exercise as well as a mental exercise too. We are working out the lungs, windpipes, diaphragm, and brain. Immediate mental clarity can be observed after 3-10 minutes of the practice. Long-term practice results in respiratory improvement. It is also a remedy to

clear clogged noses, sinuses, and the common cold. Improves the way we breathe normally because of long inhales and exhales that help for oxygen intake in the body. 3. Vrikshasana; Tree Pose

This method is the one that has to be done by standing position. It is a one-level up in the yoga/workout game as we will be standing on one foot. The exercise is suggested to do routinely by switching the leg every other time or you can do 2 minutes of Vrikshasana using the right foot and 2 minutes of Vrikshasana using the left foot or any amount of time that you have comfort for. The objective is to be focused and maintain balance and not fall or put the other leg on the floor. How to perform Vrikshasana; Tree Pose Stand on a flat surface. Join your hand in a prayer position or the namaskar. Slowly lift your preferred leg. For the guide, stand straight and strong on the right foot, Bend your left knee and bring the sole of your left foot high onto your inner right thigh. Keep your body straight, try to minimize any instability, and recite OM or just hum.

Extra Simplified: Vrikshasana; Tree Pose 1. 2. 3. 4.

Stand on a flat surface Namaskar hand position. Bend your left foot and bring the left sole onto the right thigh. Deep inhale-exhale or OM chanting

Benefits of Vrikshasana; Tree Pose

Beginners can try to stand for 2-5 minutes. Devoted yoga practice gives the strength to stand for an incredible time like multiple multiple hours. Surprised? Ancient Yogis and Rishis stood in tree pose for years. The main focus is to enhance balance, concentration and strengthen the leg muscles. It’s a great leg workout and is a boosting method that helps to achieve other complex yoga poses. 4. Marjaryasana - Bitilasana; (Cat and Cow Pose)

In Sanskrit, Marja means cat and Bitila means cow. The cat and cow pose is a technique that combines body movement and rhythmic breathing. It works out the neck, spins abdominal and hips muscles.

How to perform Marjaryasana - Bitilasana (Cat and Cow Pose) Relax your body, gently stretch your legs, tilt your head towards the right and left to warm up the neck muscles. Be on the surface with the hands and knees. The hands will be straightly aligned to the shoulders, and the knees to the hips. Or simply, the dog position. Then you can keep your top of the foot in the ground or curl up the toes. Now take a deep breath in and as you inhale, make a cat pose with spine rounded, hands are stretched as much as possible but still intact to the ground. The pelvic will be slanted downwards in comparison to the initial pose. Pause. Hold your breath for 3 seconds and slowly exhale. While exhaling go back to the cow posing. Repeat the step 5-10 times.

Extra Simplified: Marjaryasana - Bitilasana 1. 2. 3. 4.

Cow position: On your hands and knees Deep inhaling making a cat pose with curled spin Pause for 3 seconds Deep exhale coming back to cow position Benefits of Marjaryasana - Bitilasana

It helps with spinal flexibility. If anyone who does Marjaryasana Bitilasana from a younger age and continues to do it till adulthood will prevent any natural spinal or back pains and problems. Uplifts your healthy body posture resulting in a healthy spine. 5. Ustrasana; Camel Pose Ustrasana is a simpler version of the wheel pose. It helps in the flexibility of the spin and relaxes the tightness of the back, waist, and hips. However, it is highly not recommended for patients with back or spinal injury until they have recovered fully. Beginners should practice from little by little and only practice the full camel pose if they can. How to do Ustrasana Before practicing Ustrasana, one has to do a warm-up exercise to release any tension in the muscles. Then start by kneeling on a flat surface. Stretch your hands backward touching the heels of the foot. Simply arch your back outside curving the spine. As you are stretching to arch the back take a deep breath of air. Exhale in the same position. Repeat inhaling and exhaling in the same position for 3-6 minutes. To finish the pose slowly release the hand from the foot heels and put the hands in the hips. Deeply inhale and exhale for a minute. Slowly stand up.

Extra Simplified: Ustrasana (Camel Pose) 1. Sit by kneeling.

2. Stretch your hands back to the foot heels. 3. Deep inhale and exhale. 4. Repeat deep breathing for 3-6 minutes.

Benefits of the Ustrasana (Camel Pose) It helps with spinal flexibility. If anyone who does Ustrasana from a younger age and continues to do it till adulthood will prevent any natural spinal or back pains and problems. It

helps to uplift healthy spinal posture resulting in a healthy spine. It also supports the digestive system.

6. Tadasana: Mountain pose

Tadasana is another underestimated yoga pose that has incredible benefits. From muscle flexibility to a boost in height growth in young children, Tadasana is a simple standing pose but can be performed in various styles.

How to do Tadasana

Stand on your feet on a flat surface. You need to stand erect with the straight alignment of the head, torso, abdominal, and legs. Form hands in Vajrapradama Mudra (crossed fingers or woven together gesture ) that would be positioned near your frontal pelvis. Now slowly move the gestured hand from the pelvic area to the abdominal area than near the chest. As you are moving the hand, you should also be taking one deep breath, stretching your body, and standing on your toes, simultaneously. Halfway till the hand mudra reaches the chest, turn the hands upside down and raise it over your head. Finishing with a long stretch and holding for as much as you can. For the exhaling part just reverse the movement of the hand turning to original hand gestures. The hands should follow the same path from head, chest, abdominal, and finally rest near the pelvic. Repeat the technique 5-10 times with deep breaths and a brief freeze of stretching:

Extra Simplified: Tadasana 1. 2. 3. 4. 5.

Stand erect with feet, hips, chest, and head aligned straight. Make crossed finger Vajrapradama. Inhale, stretch and move the woven hand upwards simultaneously. Stretch as much as you can Exhale with reverse steps.

Vajrapradama Mudra Benefits of Tadasana It is an effective method for increasing height in young children. It helps in support of healthy posture and spine. It exercises the muscles in the foot, legs, back, shoulders, neck, and arms. It helps in maintaining the balance of the body. It promotes maintaining high and low blood pressure.

7. Simplified Gomukhasana: Simplified Cow face pose

Gomukhasana or Cow Face Pose can be difficult for beginners for its leg pose. However, there is a legitimate simple technique and it is as easy as the first om chanting. One can simply do Gomukhasana by sitting in a lotus position. The major parts that this technique focuses on are the arm muscles and back. It is one step up for simple lotus position chanting or meditation. One can chant or just meditate while being in this position.

How to do Simplified Gomukhasana (Simplified Cow face pose)

Sit on a flat surface in a lotus position. Sit up tall with a straight back. Bring your left arm straight up toward the roof. Twist the left elbow, carrying the left hand to the rear of your neck. You can utilize your right hand to tenderly move the left elbow toward your midline. Lift the right arm out to the right side, twist the elbow, and bring the right arm up the focal point of the back. Fasten hands behind your back. You can do deep breathing techniques, chant OM, humming techniques, or simply meditate in silence. After 2-5 minutes change the hand and repeat the preferred breathing or meditation technique for another 2-5 minutes. To exit the pose, slowly release the clasp of the hand and place it in the thighs. Take deep breaths for a minute or two. Extra Simplified: Gomukhasana 1. Sit in a lotus position 2. Slowly slaps your hand behind your back. One from top another from bottom. 3. Hum or meditate in silence for 2 minutes 4. Gently switch the hands. 5. Finish the pose by gently releasing the hands and resting them in the lap or thighs. Benefits of Gomukhasana. It promotes arm muscle strength. It helps to create proper body posture. Stretches the shoulders, armpits and triceps, and chest. Promotes muscle flexibility in the upper torso.

Bonus #1 Healthy Food that enhances the benefits of yoga and mediation

Meditation and yoga increase immunity and increase the strength of the body to detoxify itself. However, taking the right food can boost the whole process and one can feel light and active within days of its intake. Although the Vedic or yogic lifestyle suggests vegetarian and plant-based diets, one can have the budget-friendly intake of any healthy food that is available within their resources. Here are 4 simple ingredients that help to

enhance the benefit of yoga and meditation. Some also help to increase concentration power. These items are easily found and are budget-friendly.

1. Lemon. It is one of the best detoxifying agents. It supports a healthy heart, improves kidney health, better digestion, clarifies skin, and helps to eliminate bad breath. You can drink lemon water hot or cold or use the juice for vegetable/avocado tacos.

2. Walnuts: This superfood can be a go-to snack or dressing for your salads. It is suggested to boost concentration. loaded with good fats, nutrients, cancer prevention agents, protein, fiber, and other nutrients, these are liberated from cholesterol and contain only good fats.

3. Spinach: It is one of the green superfoods that have loads of nutrient factors boosting brain and eye health. A very little percentage of dementia or Alzheimer’s might be reduced by spinach. Use it as the main green for your salad or make simple spinach curry.

4. Ginger: Ginger might be one of the top Vedic superfoods that have numerous benefits. This plant is an ayurvedic medicine and helps to fight illness and health challenges. From congestion to stomach pain, it helps to boost immunity and clear any discomfort in the chest and stomach. Like lemon, it supports weight loss and is taken as a remedy for joint pains and disability when taken regularly. Use it in black, milk, or green tea. Use it in curry dishes. Ginger in homemade soup noodles is awesome. Bonus #2 Top 4 places to do yoga and meditation.

The Vedic books suggest meditating and practicing yoga early in the morning to get a boost for the whole day. However, we can use the techniques anytime whether it is at night when we are suffering from insomnia or on stressful workdays when we need a moment to calm ourselves down and come to the present and find solutions to the problem. The best location to experience ultimate yoga gratification can be a tropical or cool climate whether it is near the sea, in the mountain, or a cave. Indeed for day to day, one can practice in their bed, patio, or porch. Rainy sounds can make

the yoga experience more awe-inspiring. But one who can concentrate in an extreme climate is the ultimate yoga gurus. Here is our list of the top 5 places in the world to practice Yoga. They can be traveled as a regular vacation destination or as a spiritual retreat.

1.

Plum Village, France

Plum Village, close to Bordeaux in southwest France, is the biggest global practice place in the Plum Village custom, and the first monastic location established by Zen Master Thich Nhat Hanh (Thay) in the West. They are a warm welcoming host for people practicing mindfulness in summer retreats. They also have special children and teenagers programs that are worldwide famous.

2.

Kathmandu, Nepal

If you are up for something less expensive with the fullest value, you can travel to Kathmandu, Nepal, and experience a yogi lifestyle in the mountains and hills. In the bay of a developing chaotic city, there are yoga and meditation retreat centers that are waiting for you with fully organized workshops. If you have the extra level of enthusiasm and want to learn to teach yoga, teacher’s training is cheap as the price of the flight which also includes travel, accommodation, and food costs till you stay in the yoga homes.

3. Koh Phangan, Thailand Some might go to Thailand for eccentric shopping or recreational visit, but there are many of the best yoga retreat centers in Koh Phangan,

Thailand. Koh Phangan might be a little heavy in the pockets but is worth the money. The retreats are well refined and constructed for 100% satisfaction. From Ecstatic Dance to hosting your retreat program, Koh Phangan is the yogic holiday for beginners.

4.

Blue Ridge Mountains of North Carolina, U.S.A

Home of the North Carolina Art of living, the mountain geography

passes through North Carolina and stretches from the northern part of Virginia to the northern part of Georgia. One can get a chic and serene rental home or cabins in the mountains or can join any of the yoga centers that also offer yoga retreats. If not flights, taking RV automobiles or campers can be quite an adventure in spring or summer.

If you want to learn more about simple yoga and meditation, I have written a book about simple meditation techniques. You can check them out here. Author Profile

Conclusion All the guides and given techniques are suggested to be performed with extra carefulness by yoga beginners. If you have no idea how to practice, going to yoga classes and practicing under an instructor is highly

recommended. Group classes or one that is instructed by an expert have a strong vibe or energy. It is also highly recommended not to perform difficult yoga positions such as Vrikshasana or Gomukhasana if you are not physically well or have some back or spinal pain or injuries. You can simply practice OM Chanting or Humming yoga. Stretching and warming exercises are recommended before doing any kind of yoga pose or physical exercise. In the end, you don’t have to thoroughly study yoga to practice it. You don’t have to travel to India to experience the mysticism of this ancient knowledge. You can simply be in your room and just hum till you gradually go deeper to universal consciousness. Just focus on yourself, the reaction of your body, the state of the mind. Practice little by little. You might be able to align all the brain waves whenever you want, whenever you need. Om Shanti, Shanti, Shanti Peace of mind, Peace in speech, and Peace in the body. Yashoda

Resources What is the Meaning of Om? Discover the Origin of Om | Gaia. (2013, February 21). What is the Meaning of Om? Discover the Origin of Om | Gaia. Gaia. https://www.gaia.com/article/what-meaning-om CNN, R. L. W., for. (n.d.). 10 of the world’s best meditation retreats. CNN. Retrieved May 14, 2021, from https://www.cnn.com/travel/article/bestmeditation-retreats/index.html Plum Village | Plum Village. https://plumvillage.org/about/plum-village/

(2020).

Plum

Village.

10 Yoga And Meditation Center In Kathmandu, Nepal. (n.d.). Retrieved May 14, 2021, from https://www.imnepal.com/yoga-meditation-centerkathmandu-nepal/ Susanne. (n.d.). THE ULTIMATE GUIDE FOR YOGA IN KOH PHANGAN (WITH MAP). Happy Yoga Travels. Retrieved May 14, 2021, from https://www.happyyogatravels.com/the-ultimate-guide-for-yoga-in-kohphangan/ The Art of Living Retreat Center | Yoga & Wellness Retreats | Boone, NC. (n.d.). The Art of Living Retreat Center. Retrieved May 14, 2021, from https://artoflivingretreatcenter.org/