Ashtanga Yoga Poses and Asanas, and Their Benefits to You

Ashtanga Vinyasa Yoga, or simply Ashtanga Yoga, is the modern form of the traditional Hatha Yoga and forms the basis of almost all vinyasa, power and flow style yogas that are popular in the west today. Its roots go back to the early 1900s to an ancient text called Yoga Korunta, written by Vamana Rishi. The text was then passed on down from teacher to disciple and by 1927, it was imparted by Krishnamacharya to the then 12-year-old Sri K Pattabhi Jois. By 1948, Pattabhi Jois had set up the Ashtanga Yoga Research Institute in Mysore where he propagated his drive to promote and popularize this specific form of yoga.

Ashtanga Yoga: The Eightfold Path

Ashtanga Yoga literally means “eight-limbed yoga”; that is, the eight-fold path towards the attainment of peace of mind (ashta= eight, anga= limbs, yoga= peace of mind).

According to Patanjali, author of Yoga Sutra, the quest for inner peace involves an eight-phase journey:

  • Yama (moral codes)
  • Niyama (self-purification and study)
  • Asana (posture)
  • Pranayama (breath control)
  • Pratyahara (sense control)
  • Dharana (concentration)
  • Dhyana (meditation)
  • Samadhi (contemplation)

The first four limbs- Yama, Niyama, Asana and Pranayama – are considered as external cleansing practices while the next four- Pratyahara, Dharana, Dhyana and Samadhi – are internal cleansing practices.

According to Pattabhi Jois, any defects incurred during any or all of the external practices can be rectified but defects in the internal practices cannot, and is dangerous for the mind if the precise method of Ashtanga Yoga is not followed.

How (and Why)  Practice Ashtanga?

The term ‘vinyasa’ refers to the alignment of movement and breath, creating a dynamic flow to the transitions between asanas, wherein more attention is given to the breath and the journey from each asana to another, rather than on merely attaining the perfect body alignment.

The breathing technique in Ashtanga is referred to as ‘free breathing with sound’ by Sharath Jois, Director of the K Pattabhi Jois Ashtanga Yoga Institute. Each breath is relaxed and aligned with every movement, while a sound like that of the ocean resonates in the throat. Vinyasa and this breathing style together produce internal heat which leads to proper blood circulation and perspiration, thereby cleansing the body in the process.

Bandha, or muscle locking, is another important principle of Ashtanga which assists the practitioner in maintaining an asana position and also moving in and out of it.

There are basically three main Bandhas, namely the Mula Bandha, Uddiyana Bandha and the Jalandhara Bandha.

The Mula Bandha, or root lock, is the tightening of the pelvic and perineal muscles.

Uddiyana Bandha is the contraction of the lower abdominal muscles. It is considered to be the most important Bandha as it supports your breathing and strengthens the core muscles.

Jalandhara Bandha is performed by extending the neck and elevating the sternum (breastbone) as you lower your head till your chin touches your chest, while your tongue pushes against the palate. It prevents pranic energy from escaping and also stops any pressure build-up in the head while holding your breath.

Drishti (focused gaze) is where you look at while in an asana. Its primary intention is to develop concentration and focus. The most commonly practised Drishti is Urdhva, or upward gazing, where the eyes are lifted while the body is perfectly aligned from crown to tailbone. Apart from Urdhva, there are eight other Drishtis which instruct you where to direct your gaze during each asana.

Ashtanga Away!

When practised diligently, Ashtanga Yoga brings physical and mental afflictions to rest, and you are able to experience vibrant health and sharp self- awareness.

The mind is brought under control and subsequently, the six poisons as per the Yoga Shastra that surround the spiritual heart- kama (desire), krodha (anger), moha (delusion), lobha (greed), matsarya (envy) and mada (sloth)-  are burned away and the light of your inner peace shines forth!

Vegetables or Vegetable Juices? The Daily Dilemma

We rely on vegetables for a wide range of nutrients and benefits like vitamins, minerals, fibres and antioxidants. But the confusion starts with deciding how to consume them. Eat them or drink vegetable juice? This is especially true when we need to balance our busy schedules, availability of ingredients, likes and dislikes among other factors.

3 Reasons to Consume Vegetables in Their Original Form

  1. Fibre is best available when vegetables are consumed as they are.
  2. Nutrients made available. Bite and chew on the veggies very well because adequately chewed food release nutrients.
  3. See how veggies go easy on the teeth and tummy using a simple trick. For people who have a compromised digestive system or dentition issues, the process of steaming/ pressure cooking/ boiling vegetables help maximise fibre intake. It is a common myth that cooking vegetables will take away its nutrients. That’s not true unless the vegetables are exposed to air, extreme heat (due to frying/ overcooking) for a prolonged period.

3 Reasons to Consume Vegetables Juices/Soups
You don’t need a chef or nutritionist to tell you to include 3 to 4 cups of vegetables in our daily meals. However, most people find it difficult to include more than one vegetable in their daily food schedule. This can be encouraged by adding vegetable juices/ soups in their day to day menu.

  1. A perfect mid-meal is unstrained vegetable juices/soups, which are known as negative calorie foods. They make the body spend more calories to digest than the calories they offer. No pain no gain – you work more to make a juice/ soup, but it is worth the effort. Vegetable soups/juices are low-calorie beverage choices which offer satisfaction as well.
  2. Hydration. Some find it difficult to adequately hydrate themselves due to low water intake habits. People working in an air-conditioned environment tend to drink less water. Those with fever, cough, or colds generally tend to lose more water than they consume. This, coupled with additional fluid requirements, becomes a task for them to attain optimum hydration. Well, coming to the rescue are vegetable juices/soups, which help achieve superior hydration.
  3. Antioxidants are little fussy creatures if they have to ‘work’ to the best of their capabilities for us. At any time, it depends on the vegetable chosen and the antioxidant considered – whether consuming a particular vegetable raw/ cooked/ souped or juiced will give us maximum antioxidant (E.g. – Lycopene is best available in tomato juices/ soups/ other processed food products versus a raw tomato.)


For best tolerance, raw vegetables might be better for the body during the day, and cooked vegetables and juices/soups might be better digested during the later part of the day.

A word of caution, however, avoid frozen/ preserved vegetables and ready to drink juices/ soups for they are high in sodium and preservatives.

To cut a long story short, a good blend of raw vegetables as salads, cooked vegetables as savoury food options and vegetable juices/soups as hydrants boost the total vegetable intake every day.

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.



One of the famous betting offices 1XBet was founded in 2007. It has gained its popularity around the world. 1XBet enormous user’ ersus base comprises the players out of Eastern and Western The european countries. Moreover, the company has focused plans to move forward overcoming new countries in Okazaki, japan and Africa, in particular, Kenya. Here are some advantages of using 1XBet:

1XBet Kenya popularity is attributable to extraordinary winning payout that can reach 97. 3%-98. 4% about football games.
The betting office provides an extensive choice of sports and exclusive wagers.
The 1XBet Kenya live betting section is in top rated 1 among the avid players because it gives the possibility to view up to 4 matches and bet at the same time.
The withdrawal process is quite simple and takes only a quarter-hour for e-wallets keepers. Various other players can choose for them one of the most convenient way of money playing and withdrawal.
There are a lot of promos and freebies for 1xbet tv canlı izle new 1XBet Kenya players.
How to play 1xbet in Kenya
1xbet Kenya – bets-on-sport


1XBet is a top rated European bookmaker company that is certainly becoming increasingly attractive for gamesters in Kenya. Please visit 1xBET co ke to see what services are being offered on the internet and how to play 1XBet. All of the games are really impressive — sports, live wagering, internet casino, slots and many more. First of all, credit to acquire your first enrollment bonus. Another freebie via 1xBET co ke can be free TOTO game to should prognosticate the effects of twelve games; 8-10 correct answers will guarantee additional bonuses for you. Who knows, maybe it’ s you that will win the big jackpot. In addition there are football matches at 1xBET co ke where you can earn a part of a daily prize and amends for a series of burning off bets. You can easily navigate throughout the site to know how to play 1XBet and have full admission to all betting options. You can utilize mobile 1XBet Kenya software along with the PC app. Choose what you like the most and start playing!

We should which all 1XBet Kenya actions are completely legal and therefore are subjected to the legislative best practice rules of Kenya.

1xbet sports betting
It’ s hard to trust but 1xbet sports betting reach the number of 1, 000 incidents daily! Visit 1xBET. corp. ke to learn how to play 1XBet! The variety of exciting games a client can choose is tremendous, from traditional soccer, rugby, basketball, boxing to table tennis, biathlon, and bandy. A gamer can even wager on crickinfo, snooker, Formula1, curling, floorball and water polo. Choose your favorite game and experience the taste of victory.

1xbet live
1xbet live

1xbet live table bets are one of the best in the industry. Extraordinary number of markets work round the clock for most sports. But the most popular is the football meet, of course. 1xbet even offers wagers on corner kicks, yellow cards, penalty strokes and so forth

1xbet gambling establishment
1xbet casino

1xbet online casino comprises gamesters worldwide. A gamester can play a lot of different favorite games, new slot machines, popular slots, live slots, jackpot games, 3D slot machine games, video poker, roulette, blackjack and live dealer internet casino gambles here. Good design, good gameplay, nice permanent reward offers and the broadest selection of casino gamble to ensure that you always find something to accommodate for you.

1xbet bingo
1xbet bingo

Naturally , the main service area of 1xBet is sports betting. But in addition to sports bets, there are many interesting things for devotees of lottery games! World famous Bingo game is now available for players 1xBet Kenya. The game is played by the same guidelines which we know from our childhood. A randomly chosen number must be crossed out on the card. The online version of the game implies the card filling in the auto mode. As a result, the player can close a certain range of lines or get a full house. His or her winnings depend on this.

Other variations to play 1xbet
Bets are becoming more normal nowadays. Real-time events have also become a great opportunity to gain money. Earlier, the bets were made only for sports incidents, now it’ s feasible to earn cash predicting politics changes, for example. Though gambling remains to be the most popular, players are also interested in real-time events. Any gamester is actually able to find the option to satisfy his / her interests.

1xbet is a professional company, being inside the gambling market for a long time. It gives you its clients the highest rate, variety of games, prompt payments and a lot of bonuses. Unbelievable you could even get a birthday added bonus. It’ s one more purpose to know how to play 1xbet. Recharge the balance is easy employing special terminals or payment systems. You can obtain the winnings in cash or to the banking card.

1xbet bonus signing up – Exclusive!
Create an account by hauling on the official 1xbet site.
Find a big green Registration button to get the opportunity to make bets, get bonuses, deposit and pull away money.
Get into your personal data in the spaces of registration field — your country, telephone number, a message, and surname.
Invent a login and a strong password that contains correspondence and numbers. After applying you’ ll get your 1st exclusive Welcome bonus of 145 euro.