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breathing was regular and slowed to a rate of about 6 breaths per minute compared to spontaneous breathing and random talking.

Slowing the breathing rate to 6 breaths per minute appears to synchronize breathing with cardiovascular rhythms that also have a 6 per minute cycle.

The results are enhanced heart rate variability and arterial baroflex sensitivity, both powerful and independent predictors of long term outcome in heart disease.

It seems remarkable that yoga mantras and rosary prayer, two culturally distinct practices, are similar in rate (6 breaths per minute), duration (mantras are usually repeated more than 100 times and the rosary, 150 times) and cardiovascular effects.

Bernardi and colleagues suggest that Tibetan monks adapted the mantras from yoga masters in India

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the quiet that he/she desires, there are still things within him/her that will distract that person during the entire process. Some of those internal distractions include something as profound as painful memories or simpler ones such as an itchy part of the body.

However, Yoga presents several ways by which a person can be better focused when doing this practice. One of those ways is Mantra Yoga.

Most people are familiar with this aspect of Yoga because they often associate it with yogis meditating with crossed legs and saying ‘om’ over and over again. Mantra can help improve one’s practice of Yoga and his/her outlook in life in general.

So what is a mantra and what does it do? A mantra is a phrase or a word that is constantly repeated. The repetition is the key to helping someone improve his or her concentration and help the mind avoid the distractions of the outside world.

Aside from helping one concentrate, a mantra can change how a person looks at his/her life. Repeating a certain word or phrase can create a thought pattern in one’s mind. Just like soldiers who constantly do drills to perfect the things they would do in the battlefield, a mantra helps a person create a frame of mind.

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Urdhva Dhanurasana (Wheel Pose) | Urdhva Dhanurasana Yoga | Yoga for Urdhva Dhanurasana

The body takes the shape of a bow which is about to shoot arrow in upward direction. This asana is also known as backbend or wheel pose.In this exercise the front part of the body is stretched and the back side of the body is bent. The key points are to keep the elbows and knees hugging inwards and the feet parrallel. The ideal alignment for a given yoga pose is not just a way to torture you, by the way.

Wheel is a pose either for advanced students, or people who are genetically gifted with flexibility and a lot of upper body and arm strength. Not only does Full Bridge work your arms it completely opens your chest and your heart chakra.Having your fingers pointing outward somewhat will help you in lifting off the floor.Take your elbows in toward your head and keep them there.Draw your feet in toward your buttocks on the floor as much as possible.

Lift your pelvis and low back and ribs off the floor before coming up so that you’re already “halfway done” when it comes time to exhale and straighten your arms.Keep your ankles under your knees. Now, reach down with your arms, laying them on your side, palms faced down. Your ankles should be under your knees, hips distance apart. On an inhalation, lift your hips upward and press back onto your shoulders. Stay relaxed in your throat, and keep your knees together.

Don’t allow your elbows to splay out to the sides, just as you don’t allow your knees to splay out to the sides.Once you are up into the pose, align your armpits directly over your wrists so that your arms are vertical.This alignment requires you to bring your chest forward over your arms.Straighten your arms fully and extend them maximally into the floor.These alignments take time to achieve, but having your arms straight is the first thing to aim for as you begin the work of this pose.

Establish the maximum lift in your hips.As in Catus Padasana, one of the first goals here is to get a big lift in your pelvis without externally rotating your legs and hips due to too much buttock contraction.Elbows point upward and your fingers are pointed back toward your shoulders. Your legs remain parallel. This is where the upper arm strength comes in handy. Push your chest upward, increasing the bend in your upper back. Your head and neck remain relaxed and your head drops down. Maintain strength in your legs and feet.

Benefits for Urdhva Dhanurasana:

1.Strengthens the arms.

2.Therapeutic for asthma, back pain, infertility, and osteoporosis

3.Stimulates the thyroid and pituitary

4.The asana stretches the chest and lungs

5.Improves spinal flexibility. Stretches the shoulders and chest.

6.Increases energy and counteracts depression

7.The arms and wrists, legs, buttocks, abdomen, and spine gets strengthened.

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