blog

Are you struggling to get a good night’s sleep? Do you find yourself tossing and turning, unable to quiet your mind and drift off into peaceful slumber? If so, you’re not alone. Insomnia affects millions of people worldwide, but the good news is that there are natural and effective ways to manage it, including the practice of pranayama, or yogic breathing techniques. Let me guide you through some powerful pranayama techniques that can help you overcome insomnia and enjoy restful sleep once again. Understanding Insomnia Have you ever experienced difficulty falling asleep or staying asleep throughout the night? This common sleep disorder, known as insomnia, can have a significant impact on your overall well-being and quality of life. Whether it’s due to stress, anxiety, or other factors, insomnia can leave you feeling exhausted and unrefreshed, making it difficult to function during the day. The Power of Pranayama for Insomnia Relief Have you considered incorporating pranayama into your bedtime routine to help ease your insomnia symptoms? Pranayama, or yogic breathing techniques, offer a natural and effective way to calm the mind, relax the body, and prepare for sleep. By practicing pranayama regularly, you can create a sense of inner peace and tranquility that promotes restful sleep and rejuvenation. Pranayama Techniques for Insomnia Relief Let’s explore some pranayama techniques that you can try to help alleviate your insomnia symptoms: Equal Breathing (Sama Vritti) Are you ready to experience the calming power of your breath? Find a comfortable seated position or lie down on your back. Close your eyes and take a few deep breaths to center yourself. Now, inhale slowly through your nose for a count of four, then exhale slowly through your nose for a count of four. Keep this equal breathing pattern going for several minutes, focusing on the rhythm of your breath and the sensation of relaxation spreading throughout your body. Alternate Nostril Breathing (Nadi Shodhana) Have you ever tried alternate nostril breathing to quiet your restless mind? Sit comfortably with your spine straight and close your right nostril with your right thumb. Inhale deeply through your left nostril, then close it with your right ring finger and exhale through your right nostril. Inhale through your right nostril, then close it and exhale through your left nostril. Continue this alternate nostril breathing pattern for several rounds, feeling the calming effect of each breath as you alternate between the two nostrils. Bee Breath (Bhramari Pranayama) Are you ready to let go of tension and stress with the soothing sound of the bee breath? Find a quiet space to sit comfortably and close your eyes. Inhale deeply through your nose, then exhale slowly while making a humming sound like a bee. Feel the vibration of the sound reverberating in your head and throat, bringing a sense of calm and tranquility. Repeat this bee breath for several rounds, allowing each exhalation to be longer and more soothing than the last. Incorporating Pranayama into Your Bedtime Routine Are you ready to make these pranayama techniques a part of your nightly ritual for better sleep? Start by creating a peaceful environment in your bedroom, free from distractions and bright lights. Practice gentle yoga stretches or restorative poses to release tension from your body and prepare for relaxation. Set an intention for deep, restful sleep, and let go of any worries or stress from the day. Then, begin your pranayama practice, focusing on the sensation of your breath and the feeling of relaxation spreading throughout your body. Conclusion: Embrace the Power of Pranayama Are you excited to embark on this journey of self-discovery and better sleep? With the practice of pranayama, you have the power to calm your mind, reduce stress, and create a peaceful state conducive to restful sleep. By incorporating these simple breathing techniques into your bedtime routine, you can overcome insomnia and enjoy the rejuvenating benefits of a good night’s sleep. So why wait? Start your pranayama practice today and reclaim your right to restful slumber. Common Queries Regarding Pranayama for Insomnia How often should I practice pranayama for insomnia relief? Aim to practice pranayama techniques for insomnia relief daily, preferably as part of your bedtime routine. Can pranayama help with other sleep disorders besides insomnia? Yes, pranayama techniques can be beneficial for managing a variety of sleep disorders, including sleep apnea and restless leg syndrome. Are there any contraindications for practicing pranayama? Individuals with certain respiratory conditions or medical concerns should consult with a healthcare professional before beginning a pranayama practice.

 In recent years, the integration of yoga into educational settings has gained significant attention for its potential to enhance student well-being, focus, and academic performance. As educators and parents alike seek holistic approaches to education, yoga has emerged as a powerful tool for nurturing not only the intellect but also the emotional and physical aspects of a child’s development. Let’s explore how yoga and education intersect to create a nurturing environment for mindful learning. Understanding the Connection At its core, yoga is more than just a physical practice; it is a philosophy that promotes unity of mind, body, and spirit. By incorporating yoga into the educational curriculum, educators aim to foster holistic development and create a supportive learning environment where students can thrive academically, emotionally, and socially. Benefits of Yoga in Education   Enhanced Focus and Concentration Yoga practices, such as mindful breathing and meditation, help students develop focus, concentration, and self-awareness. By learning to quiet the mind and tune into the present moment, students are better able to engage with their studies and retain information. Stress Reduction and Emotional Regulation Yoga provides students with valuable tools for managing stress, anxiety, and other emotional challenges. Through practices like deep breathing and relaxation techniques, students learn to calm their nervous systems, reduce tension, and cultivate a sense of inner peace and resilience. Improved Physical Health Regular yoga practice promotes physical fitness, flexibility, and strength, contributing to overall health and well-being. By incorporating movement and physical activity into the school day, educators help students develop healthy habits that can last a lifetime. Enhanced Social and Emotional Learning (SEL) Yoga encourages empathy, compassion, and mindfulness, fostering positive social interactions and emotional intelligence. Through group activities and partner poses, students learn to collaborate, communicate, and develop a sense of connection with others. Practical Implementation Yoga Breaks Integrate short yoga breaks into the school day to help students recharge and refocus. These breaks can include simple stretches, breathing exercises, and relaxation techniques to promote mindfulness and reduce stress. Yoga Classes and Workshops Offer regular yoga classes or workshops led by certified instructors to introduce students to the principles and practices of yoga. These sessions can provide students with valuable tools for self-care and stress management. Incorporate Mindfulness Practices Integrate mindfulness practices, such as guided meditation and mindful breathing, into classroom activities to help students cultivate present-moment awareness and emotional regulation. Conclusion Incorporating yoga into education offers a holistic approach to learning that nurtures the mind, body, and spirit. By providing students with opportunities to explore yoga practices, educators empower them to develop essential life skills, including focus, resilience, and self-awareness. As we continue to prioritize student well-being and holistic development, yoga emerges as a valuable tool for fostering mindful learning and creating a more compassionate and connected world.

The first mention of the word “yoga” appears in 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. Yoga is an ancient practice that involves physical poses, concentration, and deep breathing. Since the 80s, the ancient Indian discipline of yoga has been taking the western world by storm. Existing in many forms today, the controversies, complexities, and communities that surround modern yoga are excellently reflected in the World. A regular yoga practice can promote endurance, strength, calmness, flexibility, and well-being. Smayjak Yoga School is the real example of incredible diversity, the passion and hard work, and of course, the amazing yoga community. Along with a wealth of yoga pose and sequence guides, in Smayjak Yoga School, you’ll also find tips on Kundalini practice, Ayurveda advice, discussions on yoga politics, and even ideas for making your own career in Yoga. There are many different types of yoga available. The style a person chooses will depend on their expectations and level of physical ability. People with major health issues, should approach yoga slowly and with caution. Yoga can help support a balanced, active lifestyle. The yamas and niyamas are yoga’s ethical guidelines laid out in the first two limbs of Patanjali’s eightfold path. They’re like a map written to guide you on your life’s journey. Simply put, the yamas are things not to do, or restraints, while the niyamas are things to do or observances. Together, they form a moral code of conduct. The five yamas, self-regulating behaviors involving our interactions with other people and the world at large, include Ahimsa: nonviolence Satya: truthfulness Asteya: non-stealing Brahmacharya: non-excess (often interpreted as celibacy) Aparigraha: non-possessiveness, non-greed. The five niyamas, personal practices that relate to our inner world, include Saucha: purity Santosha: contentment Tapas: self-discipline, training your senses Svadhyaya: self-study, inner exploration Ishvara Pranidhana: surrender  Acharya Kartikay says that studying the yamas and niyamas have taught him how to navigate his everyday interactions, especially when it comes to having difficult conversations. Through his practice, he says he’s learned to be gentle yet direct. Finding that balance is just as much a practice as mastering the Handstand or Tree pose. Types of Yoga Yoga is one of the most popular physical practices worldwide and is the legacy of its followers who take an oath to it. Some of the important types of yoga are Hath Yoga, Iyengar Yoga, Kundalini Yoga, Vinyasa Yoga, Bikram Yoga, Hot Yoga, Jivamukti Yoga, Power Yoga, Aerial Yoga, etc. Benefit of Yoga People from all over the world perform yoga to relax and keep their bodies fit. People all over the world have started to realize the benefits of yoga. Yoga exercises have electrifying impacts on the nervous system through their non-tiring physiological activities that bring about ease of body and mind. Unlike the normal workouts that concentrate more on the inflation of the muscles, Yoga takes care of every little part of the anatomy. The human body is a machine that continues to perform without any break, and the metabolic process creates toxins and waste products. Therefore, to maintain the purity of blood and elimination of toxins, both external and internal hygiene are indispensable. The benefits of various yoga techniques have been considered to improve body flexibility, performance, stress reduction, attainment of inner peace, and self-realization. Physical Benefit – It improves body flexibility, strong cardiovascular endurance, muscle strength, relaxation of muscle tension, weight control, increased energy level, increased immune system, etc. Spiritual benefits include the meaning, purpose, direction, inner peace of life, peace, and aesthetic pleasures. Mental benefits include stress relief, avoidance of stress-related disorders, better decision-making skills, and more. So we can conclude here by saying, When we practice yoga we also develop a higher patience level which also helps in keeping away negative thoughts. It is not merely physical activity, as it enables a person to control mental, emotional, and spiritual thoughts. It is very beneficial when we make yoga an essential part of our life and practice it on a daily basis. Everyone should practice it to live a healthy and long life. In Smayjak Yoga School, anyone can practice yoga, regardless of age or religion. In today’s stressful world, yoga can be a calming exercise and can prove to be an effective way to control lifestyle diseases that the world is struggling to fight. With the increasing number of pandemics and new viruses weakening the immune response of the human body, yoga has the potential to make mankind naturally healthier.  

There is always a question in people’s minds Which is Right for them? Yoga or Gym. Right or wrong totally depends on the need and the interest of the person. What actually they want, Try to lose weight, finding a way to manage their stress and anxiety, tone their muscles, improve the posture of the body or looking for an healthy lifestyle. Once a person knows his/her priority, choice becomes simple. Both Yoga and Gym have their own incredible benefits. Both of them are the physical activities where Yoga focuses on building your strength and flexibility of the body and Gym helps to build good muscles. The human muscular system is an amazing thing. What our muscles can do is phenomenal. And muscles can be enhanced more by strengthening them and making them flexible. If one do a lot of weights in gym the muscles will look big but without flexibility. There are people who have grown big muscles but they cannot do a namaskar properly. They cannot even bend. Every activity have advantages and disadvantages and in the same manner, Yoga and Gym both have advantages and disadvantages.  In this blog, you will get to read all the benefits of yoga and Gym, as well as the disadvantages of both.  Benefits of Yoga vs Gym Yoga has very long list of benefits. Some of them are –  Yoga can done without spending money– If you do yoga at home, all you need is a yoga mat internet connection, or a television where there are loads of yoga videos which you can practice of your own. One can find their favorite yoga class and favorite yoga teacher on YouTube very easily from the comfort of their own home, at any suitable time of the day or night. So, in this way, yoga can be totally free of cost.  Many Types of Yoga to Choose From- There are many types of Yoga, each yoga type vary from its physical benefits, spiritual benefits, how hard, or how gentle. Whichever a person chooses yoga will give a sense of relief after the completion of the class.  Yoga has a Rich History– Yoga have a very beautiful unique history which is considered as a gift to the world. Yoga is being practiced by Indian spiritual geniuses over a period of at least 5 millennia.  Yoga increases Flexibility– Yoga includes physical activities such as stretching of muscles which is very beneficial for the body. It makes a body flexible.  Yoga studios can be a very relaxing environment – It can be a blissful and wonderful experience to practice yoga in the yoga studio. Yoga studios have a different kind of positive energy which gives you inner peace and a very enjoyable feeling.  Yoga builds Strength- The consistent practice of yoga helps in building strength in the body of a person.  Yoga reduces stress and Depression– Pranayama and meditation which is a part of yoga have been proven to reduce stress and cure Depression in an individual. Meditation gives you a feeling of inner peace.   Disadvantages of Yoga vs Gym With all the advantages yoga also have some disadvantages as well. The main disadvantage of yoga is that it doesn’t show quick results on weight loss, fat burn, and slim down. It takes time as it focuses on inch loss rather than weight loss.  Benefits of Gym vs Yoga There is something energizing about Gym whether it is big or small, Cheap or expensive. The gym have a fantasizing environment as it does have a steam room or offers a shower as well.  Gym has personal trainers– This is a very good advantage that gyms have. Someone guiding you which equipment should be done and how to do or for how much time one should do is an incredible asset. A gym can offer variety of workouts– Nowadays most of gyms provide wide range of equipment from treadmills to weight lifting sections. They even offer classes like aerobics, pilates etc. The gym is a great place to socialize – Gym environments are the great place to meet people and do workout with your friends. It is the same in yoga as well but in yoga class, you can not talk and in Gym you can obviously talk or have chit chat with your friends while working out.  Gym helps in weight kids– A person can work out according to their needs in the Gym. For example, a person wants to lose weight then he/she can only choose the workout which will help them to lose weight. Yoga is for Body which helps one to grow mentally, physically, and spiritually level but Gym exercises is only for the physical appearance of the person. Yoga Gives Relaxation but the Gym provides exertion to an individual’s body. Muscles become stiff in practicing Gym exercises. on the other hand. Muscles get more strength and become flexible in yoga. After doing yoga our Parasympathetic Nervous System gets activated and Gym exercises activates Sympathetic Nervous System. Fitness coaches never advise old people to go to the gym especially those who have heart problems or hypertension. Yoga makes things a living reality which you never thought existed. Yoga sets the dimensions within you beyond the physical. We can conclude by saying, When it comes to choose a fitness routine, it is very important to know what will suit your lifestyle.  Yoga and Gym both have their own Advantages and Disadvantages, One should choose one of them according to their work schedule or their lifestyle. Gym shows the results very fast and maximum physical benefits. But after losing weight through Gym, maintaining that weight is a huge task.  Yoga is an holistic approach to treat a person mentally, physically and emotionally. Yoga is being practiced from many many years and has shown the world a ln incredible success in curing diseases related to the mind and body. Yoga brings peace and stability in life.   

Yoga has its own origin in India. Since ancient times yoga has been practiced by many yogis. It is considered that the first Yogi was Lord Shiva.  Its lessons and teachings were transferred orally by Maharishi Patanjali. So the credit for the teaching goes to Maharishi Patanjali. He is known as the father of Yoga. After that Yoga has been mould through modernity. Now yoga includes many modern Asanas and postures. Smyajak yoga school which is affiliated by Yoga Alliance provides a vast variety of yoga techniques in a modern way but keeping the ancient way in their techniques. Yoga is now very popular worldwide. 21st June was chosen as International Yoga Day by the United Nations general assembly. Since 2014, 21st June has been celebrated as International Day of Yoga where people are made aware of the benefits.   Importance of Yoga in Our Daily Life   Yoga is a term considered as Sadhana. It teaches us to be disciplined and dedicated for everything in our life. It is not related to any specific region or religion. Yoga gives us the region to live democratically and with peace. Yoga positively changes our Lifestyle and makes us physically, mentally, emotionally and these days financially strong. Yoga increases our strength, stamina, endurance, balance, and high energy at the physical level, which causes a feeling of happiness in our daily life. Yoga empowers an individual to increase the concentration, calm and peace mentally which helps to live in harmony at the inner and outer levels. Regular practicing of yoga leads to reducing our daily stress and its consequences on a high level. You can take Regular Online classes at your own comfort from The best teacher of yoga Acharya Kartikay the head of Smayjak Yoga School or from his community.  Yoga through many ways enhances our self development which inculcates our better concentration, focus, and self awareness. A regular habit of yoga can Change anyone’s Lifestyle in a very positive way. Many diseases let it be a small disease or a big one, daily practice of yoga can cure those diseases very effectively. Smayjak Yoga School provides Therapeutic yoga classes specially for the people who suffer from some kind of disease.  It is a better path of controlling our emotions and provide a proper routine in life which finally creates an awareness of our body. It gives the message of positive thinking to our mind and modulates the body organs functioning well. These days the most amazing thing about yoga is we can practice it anywhere based on our convenience. The benefits of yoga in today’s modern lifestyle have become important for everyone. It includes many Asanas and postures that connect our body, mind, and soul. Yoga connects us to the nature which enhances our social well-being. Yoga keeps our body and mind full of thoughts stable. Yoga makes the body flexible and makes the body organs function properly. Yoga has many postures and Asanas which increases the lubrication of joints and tendons in the body. Smayjak yoga classes include various Asanas and Postures according to one’s body and their need which helps them to get healthy and fit in their life. Movement of our body in different postures strengthens our body and gives us a feeling of health and happiness. Today almost every individual suffers from the diseases like diabetes, acidity, laziness, obesity, hormonal imbalance, depression, etc. All ailments can get away whether it’s physical mental or emotional through practicing yoga on a daily basis. You can find many sessions On online Smayjak Application which helps you to cure such diseases. These days even doctors, dieticians, and fitness experts suggest their patients or clients do yoga regularly. Yoga includes some magical techniques such as Pranayam and meditation which provides many psychological benefits to an individual. One can purify his or her body and mind through practicing these techniques. Smayjak School of Yoga provides many different sessions of Pranayam and Meditation in their Online Yoga classes and on their Smayjak Application as well. It relieves stress in our mind and increases the feeling of better concentration and focus and as a result the person automatically is happy and have inner peace. Yoga also helps in sharpening our minds and improving the intelligence of an individual. The main objective of yoga is to control one’s bodily and psychic activities. Yoga is an Therapy which helps in getting rid of any illness slowly if one is to practice it on regular basis. One amazing fact in Yoga these days is that one can earn or one can have a good career in YOGA. Everything is made very simple in this modern world. Now you only have to join one course i.e. YTTC Online Yoga Teachers Training Course and can become an internationally certified Yoga trainer through it. Just after completing this course you can start earning by taking online yoga classes or Can start your own Yoga studio.    CONCLUSION So we can conclude by saying that yoga brings holistic development. It helps people to live healthy life be it mentally strong, reduce suffering, and bring the joy to their life.  It teaches us to engage in life purposefully. Yoga helps to make you physically and mentally fit which is a great challenge in this fast paced life. One could uplift his or her quality of healthy life through practicing yoga regularly. It is the least investment you can do for yourself for gaining enormous amount of benefits. You can do yoga at your own comfort these days through Online Yoga classes or Some Yoga applications. Do yoga daily with Smayjak Yoga School and be healthy.  

You may have heard this word Chakra, chakras healing, chakras balancing etc many times. What actually these CHAKRAS are?  Chakras are seven energy centers in the physical body, according to ancient Indian and yoga texts. The Chakra system is believed to be thousands of years old and it is essential to many practices such as yoga, meditation and spirituality. This blog will outline the basics of the seven main chakras, including their history, modern uses, and how you can learn more about this ancient method for connecting the mind and body. What Are Chakras? The word Chakra comes from the Sanskrit meaning “wheel” or “disk”. The seven chakras are believed to be spinning wheels of energy that run along the spine. Each chakra is associated with a different color, element, and emotion. The chakras are also connected to different glands and organs in the human body. Chakras are the energy centers of the body. The conscious awareness and balancing of these energy centers on the other hand is believed to lead to well-being and good health. They are located in the astral body, along the spine, starting as it’s base and running upwards to the crown of the head. The astral body is the energy body residing inside our physical body. The conscious awareness and balancing of these energy centers on the other hand is believed to lead to well-being and good health. Through Asana practice, yoga seeks to stimulate and balance these chakras or energy centers in the body. How many chakras are there in the body? We generally hear about the ‘seven chakras’ but, there is an infinite number of chakras in the human body. A specific vibration, color, symbol and sound are associated with all 7 chakras. The seven main chakras in the body are: Muladhara Chakra- Root Chakra Svadhishthana Chakra – Sacral Chakra Manipura Chakra – Solar Plexus Chakra Anahata Chakra- Heart Chakra Vishuddha Chakra- Throat Chakra Ajna Chakra – Third eye Chakra Sehastrara Chakra- Crown Chakra  What is the size of a Chakra? Some people say that chakras are one foot in radius, while others say that they change their size according to the energy flow. Scriptures tell us that the chakras are very small, as they re located in the astral spinal cord. The 7 Chakras: 1.  Muladhara Chakra(Root Chakra)- Symbol: The root chakra symbol consists of a 4 petalled Lotus flower, a square and a downward facing triangle.            Color: Red             Element: Earth           Location: The Root chakra is also known Muladhara Chakra is located at the base of the spine. It is characterized by the emotions of survival, stability, ambition, and self sufficiency.           Mantra: The seed mantra of Muladhara Chakra is ‘Lam’ Symptoms of a blocked Root Chakra: When this chakra is out of balance, a person starts feeling unstable, ungrounded, lack of ambition, lack of purpose, fearful, insecure, and frustrated.  Yoga poses to balance the Root Chakra: Tree Pose (Vrikshasana) and Mountain Pose (Tadasana).  2.  Svadhishthana Chakra(Sacral Chakra)- Symbol: The symbol for the Svadhishthana Chakra or Sacral Chakra is made up of multiple circles, a crescent moon, and six lotus flower petals. The circles and crescent moon represent the cyclical nature of life, death, and rebirth, while the 6 petals portray the 6 negative aspects of our nature that we need to overcome to open this chakra.  Color: Orange  Element: Water  Location: The Svadhishthana Chakra, more commonly known as the Sacral Chakra, is located in the lower abdomen, about four fingers below the navel. Its attributes include the basic need for sexuality, as well as creativity and self-worth.   Symptoms of a blocked/imbalanced Sacral Chakra: When the Sacral Chakra is imbalanced, a person may feel emotionally explosive and irritable, sense a lack of energy and creativity, feel manipulative, or obsessed with sexual thoughts.  Mantra: The seed mantra (beej mantra) of Svadhishthana Chakra is ‘Vam’. Yoga poses to activate the Sacral Chakra: You can work on balancing the Svadhishthana Chakra by practicing poses like Crow Pose (Kakasana) or standing poses like Triangle Pose (Trikonasana).  3.  Manipura Chakra(Solar Plexus Chakra)-  Symbol: The Solar Plexus Chakra symbol consists of a downward-pointing triangle within a ten-petalled lotus flower. The ten petals symbolize ten negative character traits that we have to conquer, while the triangle is the Agni tattva or fire of kundalini energy which signifies our inner strength.  Colour: Yellow Element: Fire      Location: The Manipura Chakra is located at the solar plexus, between the navel and the bottom of the rib cage. It is characterized by emotions like ego, anger, and aggression.  Symptoms of a blocked/imbalanced Solar Plexus Chakra: An imbalance of the Solar Plexus Chakra can manifest physically as digestive problems, liver problems, or diabetes. On an emotional level, one might struggle with depression, lack of self-esteem, anger, and perfectionism.  Mantra: The seed mantra (beej mantra) of Manipura Chakra is ‘Ram’.   Yoga poses for Solar Plexus Chakra alignment: Working on Manipura Chakra can be done in poses like Classical Forward Bend (Paschimottanasana), Classical Cobra Pose (Bhujangasana), and Bow Pose (Dhanurasana).   4.  Anahata Chakra(Heart Chakra)-  Symbol: In the Heart Chakra symbol, two triangles intersect to form a yantra which represents the balance of yin and yang, or upward and downward forces. Outside, there is a lotus flower with 12 petals symbolizing the twelve divine qualities associated with the heart.    Color: Green Element: Air  Location: As the name implies, the Anahata Chakra is located in the heart region. This chakra is the seat of balance, and it is characterized by emotions of love, attachment, compassion, trust, and passion.  Symptoms of a blocked/imbalanced Heart Chakra: When the heart chakra is imbalanced, a person may deal with emotional issues like anger, lack of trust, anxiety, jealousy, fear, and moodiness. .  Mantra: The seed mantra (beej mantra) of Anahata Chakra is ‘Yam’. Yoga poses to balance the Heart Chakra: Heart Chakra can be balanced by practicing poses like Half Bridge Pose (Ardha Setubandhasana), and Fish Pose (Matsyasana). 5.  Vishuddha Chakra (Throat Chakra)-  Symbol: The symbol of

INTRODUCTION Yoga is an ancient discipline designed to bring the balance in physical, mental, emotional, and spiritual dimensions of an individual. Pregnancy part is an integral part of life of a woman which changes her physically, mentally, emotionally and spiritually for the rest of her life. For having the balance in all these dimensions Yoga can be a requisite in normal or complicated free pregnancy. Pregnancy is a condition in which a woman changes thoroughly from inside as well as from outside. It could be fear or it could be exciting moment in the mind when pregnancy is confirmed. Giving birth to a child is surely the greatest act performed by a woman in this universe. It can be a great emotional experience.  The physical and psychological aspects cannot be separated. For most women, labour is a time of apprehension fear and agony. These changes create obstacles or hurdles in the normal life of a pregnant woman and yoga in pregnancy can help the woman to cruise through these changes and challenges. It is recommended that women with low risk pregnancies participate in moderate intensity physical activity for 30 min. or more each day, if not then almost 3-4 days a week. But there is a lack of attention towards physical and mental stress of women in India. There are lot of myths about pregnant lady doing exercise in India. There’s only few number of pregnant women who practice Yoga at the recommended level.   BENEFITS OF YOGA IN PREGNANCY ​Yoga provides a great number of movements to unborn child and the mother in numerous ways. ​Yoga soothes the mind of the pregnant women. ​Yoga refocuses the energy and prepare the woman for labour. ​Various movements in Asanas create more space in the pelvis which eases the expulsion of featus. ​Number of poses of yoga can ease and speed up the process of labour and recovery after the delivery as well. ​Different breathing techniques in yoga can play an important role in relaxation and contraction of uterus in pregnancy. ​Proper meditation can make the journey of pregnancy very easy and the mother can enjoy the labour and experience the sense of fulfillment. Different type of asanas(postures), are described in Ayurveda and Yoga darshan text which can be performed by a pregnant woman as they consume low energy and provide greater benefits. The benefits of these asanas are well established. Protocol for Yogasanas is divided in three categories according to trimesters. First trimester asanas – Practice basic  poses with a few modifications. Avoid inversions, closed twists  and  back bends that might compress the uterus or over stretch it which causes low blood circulation to uterus. Some of the asanas one can practice in first trimester are –  ​Utthitatrikasan (Extended trianle pose) ​Virbhadrasana (Warrior pose) ​Vrikshasan (Tree pose) Second Trimester asanas – Avoid lying on back as it results in less blood circulation in uterus and poses that stretch too much of muscles. In second Trimester one should do all the standing poses with the wall support, keeping your heel against the wall for support. Pressure on abdomen should be avoided. Asanas which can be performed in second Trimesters are- ​Vajrasana ( Thunderbolt pose) ​Matsyakridasan (Flapping fish pose) Marjariasan (Cat stretch pose) ​Tadasana (Mountain pose) ​Bhadrasana (Gracious pose) ​Katichakrasana (Waist rotating pose) Third Trimester- One should practice only those Asanas which do not exert pressure on the abdomen. Supine poses should be avoided. Some of the Asanas to be performed in Third Trimester are- ​Ardhatitaliasan (Half butterfly pose) ​Purnaititaliasan (Full butterfly pose) ​Chakkichalanasan (Churning mill pose) ​Utthansan (Squat and Rise pose)  The practice of yoga in pregnancy relaxes almost all the muscles of body and prepare it for the stable and coordinate activity without producing fatigue. Pregnant women in this modern era can join Yoga which is particularly known as Prenatal and Postnatal yoga classes online and Offline Both from best yoga teachers. Smayjak Yoga School have Many Online sessions for Pregnant ladies And you can get the best yoga teacher in the form of Acharya Kartikay who is an expert in his field. Smayjak Yoga School provides Teachers Training Course as well which can be done by a house wife also and make the Woman financially independent. PRANAYAM Pranayam is a gift giving by Ayurveda to the humans in this race for long life. Pranayam is a practice of long, deep and slow breathing. It works on both mind and body equally. Pranayam provides extra oxygen to every cell of the body. Regular practice of Pranayam increases the stamina also. In pregnancy pranayam plays a very important role. Some of the breathing practice a pregnant woman can do are- ​Anulom vilom pranayam  Brahmari pranayam   MEDITATION Meditation is termed as dhyaan which is an integral part of yoga. It’s goal is to increase the focus and calm the mind and eventually the energy of body remains positive. Meditation should be avoided after any heavy meal. In pregnancy, meditation is like a fulfillment of the cravings a pregnant lady faces. Yoga should be done in supervision of an expert in pregnancy. Smayjak yoga School has many meditation sessions on their website and YouTube channel, one can practice from their also. During second and third trimesters time spent for practicing the asanas should be reduced to prevent fatigue and overwork. Focus more on breathing and meditation.   Conclusion Yoga in pregnancy can improve birth weight, decreases the preterm labour and least complications throughout the pregnancy. Yoga must be included in the pregnancy regime to attain the higher level of fitness for both mother and child. Yoga practices reduce mental stress, and manage pain and symptoms of depression.