The Himachali Monk

“Add these practices into your daily life” works much better as an on-screen visual or a text caption, rather than spoken aloud.

Note: If your flexibility is limited, move your feet closer to the wall. Go slowly and listen to your body.If you suffer from bad posture or work a desk job, do this exercise to relieve shoulder, neck, and thoracic pain while aligning your spine and posture.Hold for 5 breaths, and repeat 2 times.


canada america
uk russia australia
viraly

Uttarabodhi mudra won’t rewire your brain by itself but the stillness it anchors you into can. Real research backs focused meditation for attention & calm. The gesture is the ritual; the practice is what works. 🕉️

🐝 one breath. one hum. and your nervous system shifts completely.

this is bhramari pranayama. the humming bee breath. and modern science just confirmed what yoga knew 5000 years ago. 👇

bhramari pranayama is associated with higher levels of attention, quality of sleep and parasympathetic activity and lower levels of stress, anxiety, depression, sympathetic activity and blood pressure. 
(chetry et al., indian journal of physiology and pharmacology, 2024)

and here is the most mind blowing finding 👇

humming as practiced during bhramari pranayama increases production of nitric oxide 15 times compared to gentle nose breathing. 
(lifespa research | ushamohan et al., indian journal of science and technology, 2023)

nitric oxide is your body’s natural vasodilator it opens blood vessels, improves oxygen delivery, boosts immunity and protects your brain. 🧠
breathwork anxietyrelief yogaresearch researchbackedyoga evidencebasedyoga breathingexercise yogaforbeginners yogaforhealth pranayamabenefits yogateacher

5,000 years of yoga figured that out before the reformer was invented. 🙏

Three weeks ago a student left my yoga class for Pilates reformer classes.

She came back last week.

I did not ask questions.
But she told me anyway.

She said

“The machine told my body how to move.
Yoga taught my body why it moves.”

That one sentence stayed with me for days.

As a yoga teacher I have watched this pattern repeatedly.

Students leave for the newest trending fitness method.
The reformer. The sculpt class. The HIIT studio.

And most come back.

Not because those methods are wrong.
But because they were missing something fundamental.

The connection between movement and awareness.

A 2024 clinical trial in JAMA Network Open confirmed yoga significantly reduced chronic pain and improved physical function in 140 participants with zero adverse effects.

No machine. No springs. Just breath. Body. Awareness. 🙏

(Tankha et al., Cleveland Clinic, 2024)

The most sophisticated equipment for human movement has always been the human body itself.

Yoga knew this 5,000 years ago.
Science is confirming it now. 🧘‍♂️

📚 Tankha et al., JAMA Network Open, 2024