Yoga – www.artofliving.org/us-en/blog https://www.artofliving.org/us-en/blog Mon, 16 Jun 2025 06:08:32 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.2 Chair Pose https://www.artofliving.org/us-en/blog/yoga/chair-pose/ https://www.artofliving.org/us-en/blog/yoga/chair-pose/#respond Sat, 14 Jun 2025 10:21:06 +0000 https://www.artofliving.org/us-en/blog/?p=1804 https://www.artofliving.org/us-en/blog/yoga/chair-pose/feed/ 0 The Angle Pose 1 (Konasana 1) https://www.artofliving.org/us-en/blog/yoga/konasana/ https://www.artofliving.org/us-en/blog/yoga/konasana/#respond Fri, 13 Jun 2025 13:18:56 +0000 https://www.artofliving.org/us-en/blog/?p=1784 https://www.artofliving.org/us-en/blog/yoga/konasana/feed/ 0 How To Make the Yamas and Niyamas Work for You in the Modern World https://www.artofliving.org/us-en/blog/yoga/yamas-niyamas/ https://www.artofliving.org/us-en/blog/yoga/yamas-niyamas/#respond Tue, 20 May 2025 04:45:19 +0000 https://www.artofliving.org/us-en/blog/?p=1075

How To Make the Yamas and Niyamas Work for You in the Modern World

Discover how to apply ancient yoga wisdom, like yamas and niyamas. Read this to understand their power for a fulfilling practice of 8 limbs of yoga.

Practicing yoga is much more than the postures. Learning to integrate the full “on and off the mat” practice including observing the five Yamas and Niyamas—yoga’s guide on social and personal ethics— in your daily life can transform you and your yoga practice. Our thoughts, actions, decisions, interactions with others, our daily routines, our surroundings, everything can reflect the extent of our Yoga practice. Only by such inclusive and integrated yoga practice can the ultimate goal of this ancient system be realized: bringing our bodies, minds and spirits into harmony to make us free from the bondage and miseries of life.

The precious gift of Maharishi Patanjali Yoga Sutras

Taking materials about yoga philosophy from ancient traditions, Maharishi Patanjali, sage scientist and propounder of yoga, wrote 196 sutras (aphorisms) on Yoga around 400 CE, popularly known as Patanjali’s Yoga Sutra. In just 196 short sentences, Maharishi Patanjali maps out a complete system of Yoga. Each sutra requires the reader to think deeply for themselves and develop a personal understanding of the practice. What an amazing way to transmit spiritual knowledge!

While all the stretching, twisting, balancing is very beneficial, and certainly makes our body healthier and more vibrant, but it is just one limb of Yoga. Ancient texts such as the Hatha Yoga Pradipika and The Yoga Sutras focus very little on physical yoga postures (asana practice), and in fact, when Maharishi Patanjali speaks of ‘asana’ he is not at all referring to headstand or warrior or downward dog; he’s talking about the position you choose to sit in while meditating – your asana – ‘seat’.

The second chapter of the sutras is generally considered the one most focused on “practice” of the yogic philosophy and lifestyle; there Maharishi Patanjali details the eight limbs of yoga – known as ashtanga yoga. Following graphic can help you understand the eight limbs at a glance.

What are the five Yamas and Niyamas?

The five Yamas (social ethics) and five Niyamas (personal observances) are two of these eight limbs. Ahimsa (nonviolence), satya (truthfulness), asteya (non-stealing), brahmacharya (abstinence), aparigraha (non-accumulation) constitute the five yamas, whereas soucha (internal and external cleanliness), santosha (being happy and content), tapas (penance), swadhyaya (self-study) and ishvarapranidhana (surrender to the higher power) constitute the 5 niyamas. These 10 guidelines or ethical principles are like ready-made New Year’s resolutions. The Yamas primarily focus on our actions when in community with others, while the Niyamas focus more generally on our relationship with our physical and psychological selves.

Clearing the misconception about Yamas and Niyamas

The yamas and niyamas are not commandments from on high to follow because we’re afraid of what will happen if we don’t follow them. On the contrary, I see them as practical ways to live life so we can access inner peace, bliss and love in our day-to-day life, not just momentarily but 24/7. Maybe that is what we can call self-realization or enlightenment.

The practice of the Yamas and Niyamas definitely inspires us to remember that yoga is a way of life — not just something we do for 90 minutes three times a week on a rectangular yoga mat. In fact, if they are interwoven in every fabric of our life, every moment becomes sadhana (spiritual practice). They add the necessary juice to our practice. Without them, the rest of the eight limbs may become empty, mechanical and boring techniques.

Late Dr B K S Iyengar describes both the Yamas and Niyamas as the ‘golden keys to unlock the spiritual gates’, as they transform each action into one that originates from a deeper and more ‘connected’ place within ourselves. From that state of being, we move closer towards wholeness, connectedness and unity, and start to not just ‘do’ yoga, but live and breathe ‘yoga’ in each and every moment.

We all desire to have the benefits of practicing these 10 guidelines or observances. But the benefits are often intangible. In our rush to get on the mat, get moving, and get noticeable and tangible results, we may not spend enough time to understand them, practice them and gauge their benefits correctly.

How to approach the Yamas and Niyamas in daily life?

There is one approach which sees the 8 limbs as steps, and it can lead us to believe that until we follow and master the Yamas and Niyamas, we can not practice other limbs and get benefit out of their practice. This approach may raise many self-doubting questions like –

How can we calm the mind in meditation, when it is full of anger and discontentment?

How can we experience the stillness in the posture if we are not ready for tapas (penance)?

How can we enjoy the relaxation in savasana if we are not prepared to let go and surrender?

How can we go deeper into our breath when our body and surroundings are not clean (shouch) enough?

Explaining the second approach, Gurudev Sri Sri Ravi Shankar, the world renowned Spiritual Guru, who is my role model and example of a perfect yogi says, “Yoga has eight limbs, like a chair which has got four legs. Each one is connected to the whole. If you pull one leg, the whole chair comes. When the body is developing, the whole body develops together. All the organs of the body develop together. Not that the nose develops first and then the ears come; all the aspects, all the limbs of the body develop simultaneously. That is why Patanjali says that these are all the limbs (not steps) of yoga and they develop simultaneously.”

This understanding, that these eight aspects of yoga are not steps but limbs that grow simultaneously, removes all self doubts and gives us so much space, freedom and enthusiasm to practice yoga as a whole with a full heart.

Yoga anga anushtanat ashuddhi kshaye jnanadi Apthiraviveka khyatehe’’ (Sutra II – 28)

“By the sustained practice of the eight limbs of yoga, the impurities are destroyed and the light of wisdom, discrimination shines forth.”

Explaining this sutra, Gurudev Sri Sri Ravi Shankar says, “Human consciousness is like a seed. A seed has the possibility of a tree, of the leaves, of a branch, of fruits, of flowers, of multiplication; so also the human mind. A seed needs a proper ground, proper conditions, sunlight, water, proper soil for it to sprout and blossom. Similarly human consciousness and human mind. Either the seed can be dormant for years, keeping its possibility within itself, or it starts blossoming, sprouting. The sprouting of the seed of human consciousness is viveka – discrimination. Freedom comes with viveka – discrimination.”

With this I understand that one need not master the 1st or 2nd limb of yoga in order to learn the 3rd to 8th limbs of yoga. All eight limbs can be practiced simultaneously. And when we practice all 8 limbs together, we have the possibility to fully blossom our human potential. With practice of eight limbs of yoga, the freedom that comes from discrimination dawns in you.

He further says, “To the extent you practice Yamas and Niyamas, you will go deeper into your practice and purpose of yoga. There is no need to doubt or analyze yourself too much. Just the intention to practice Yamas and Niyamas is good enough. Just sow the seeds, keep nurturing them with your practice and relax. The seeds will sprout.”

This is so empowering. With this approach I find that it becomes easy to make the yamas and niyamas an ingrained part of my daily habits; it motivates me that it is easy to cultivate a full and fulfilling Yama/Niyama practice in our modern life, without going to the Himalayas.

Finding the sweet spot

Having understood this approach, the Yamas and Niyamas of the yoga sutras can sometimes feel like sky-high ideals that may take time (a lifetime or even more!) to cultivate and establish. We may be tempted to ignore or overlook them. But paying attention to them is very necessary. In our world of glamor and instant gratification it can seem more desirable and important to learn and perfect triangle pose than to practice kindness and compassion (ahimsa) in every moment. We tend to believe that doing a headstand will be more fulfilling and beneficial than only taking what we need from our planet’s natural resources (aparigraha). It can seem far easier to meditate for 20 minutes a day than to practice contentment (santosha) breath by breath.

The ultimate purpose of practicing the Yamas and Niyamas is to experience real discipline and freedom in our life. But, I have seen people becoming very hard on themselves and the people around them in their attempt to practice yamas and niyamas. This may happen due to misinterpretation of these principles, and forgetting the final purpose of their practice. I also find these 10 principles are so complex and closely interconnected that if I am not fully aware, any linear thinking or misinterpretation of one can lead to the wrong application of the other. It is like walking on a tightrope without losing our balance on either side. For example:

  • Aren’t there times when speaking the truth (Satya) might cause hurt or harm to you or somebody? Does that mean we are going away from non-violence (Ahimsa)?  
  • Aren’t there times when your inability to keep cleanliness (Shaucha) caused you anger and discontentment? Then is this not observing non-violence (Ahimsa) and contentment (Santosha)?
  • We all sometimes tend to indulge in or get contentment (Santosha) out of eating not-so-healthy foods that we know cause harm to our body. Does  such indulgence take us away from following non-violence (Ahimsa)?
  • The majority of us have wardrobes that are more than full, and still we keep buying beautiful outfits one after the other to feel happy and content. Does this mean that we are over accumulating and going far away from keeping the vow of Aparighraha (non-accumulation)?

The Yamas and the Niyamas can apply to large, long-term goals for living, as well as the small decisions we make daily in our interactions with others. How do we live with skill and ethics, peace and self-protection, in a world that may not be necessarily following these guidelines so well? In particular, how do we practice these principles when they seem at cross-purposes?

Practice, practice and practice - with reverence is the way

Despite being on the path of yoga for more than two decades, though I have made good progress, I still feel that I am scratching the surface of putting them into full practice in my life. But having them as goals in my mind and heart keeps the enthusiasm and fire of Svadhyaya (Study of the Self) alive in me. It is relatively easy for me to observe and apply the obvious or gross aspects of yamas and niyamas. My challenge and next step is how to apply them at very subtle levels, in letter and spirit. Another challenge is how to integrate them with ease, like a flowing river that doesn’t get stuck despite any hurdles, but finds a way to keep flowing no matter what. And finally how do I make them part of me; how do my very being radiate all these beautiful principles. I know this requires great skill, patience and most importantly grace of the Guru.

Maharishi Patanjali had been generous to give us such insightful guidance, He says –

“Sa tu dirgha kala nairantarya satkara sevito drudha bhumihi” (Sutra II- 14)

“This becomes firmly grounded or firmly established in you when you attend to it for a long time, without interruption and with honor and respect.”

We all want to achieve the coveted position where we have the greatest strength, but also the greatest ease to practice yamas and niyamas. As twenty-first century yogis, we need to approach the Yamas and Niyamas with honor and reverence; as  a patient and long standing practice with sincere trial and error, with a recognition of the nuances inherent in Maharishi Patanjali’s Sutras, and, most importantly, a fairly constant self-assessment that considers all 10 guidelines and all other limbs simultaneously. Once understood correctly and mastered, these will slowly but surely become our natural habits that can place us in that perfect state of balance. I am extremely hopeful. Our on the mat practices of asanapranayama  (breathing exercises), and meditation will help us calm the mind and increase self-awareness and thus will help with practice of yama and niyama too.

I do not have space here to discuss each Yama and Niyama in depth (I highly recommend you grab your copy of Sri Sri’s commentary on Patanjali Yoga Sutra for some excellent discussions of individual Yamas and Niyamas). Instead, my goal is to do regular svadhyaya (self-study) to reflect upon each of them and write a series of articles to come up with a general method of incorporating these 10 principles in life, so that they become a habitual part of my decision-making process and interactions.

Read about ways of incorporating these yoga principles of ahimsa (non-violence), satya(truthfulness)asteya(non-stealing), brahmacharya (abstinence), aparigraha(non-accumulation) in your daily life as part of your modern yoga practice.

Learn more about yamas and niyamas at 200 HR RYT yoga teacher training program at Sri Sri School of Yoga or at Sri Sri Yoga Deep Dive Retreats.

In the meantime, join Beyond Breath, a free online session and experience some powerful breathwork and guided meditations today.


New to yoga? Explore Yoga 101: A Simple Guide to Practice and Philosophy to Help A Beginner.

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Anxiety Relief at Your Fingertips: 5 Yoga Mudras for Quick De-stress https://www.artofliving.org/us-en/blog/yoga/mudra-for-anxiety/ https://www.artofliving.org/us-en/blog/yoga/mudra-for-anxiety/#respond Mon, 19 May 2025 19:12:23 +0000 https://www.artofliving.org/us-en/blog/?p=1057

Anxiety Relief at Your Fingertips: 5 Yoga Mudras for Quick De-stress

Need anxiety relief fast? Learn the power of ancient yoga mudras and find natural, easy ways to relieve stress and give yourself peace of mind today.

Relief from anxiety is right at your fingertips. Learn these five easy Yoga Mudras and begin to cope with stress and panic attacks naturally.

What is Mudra?

The word Mudra in Sanskrit means “gesture”, “mark”, or “seal”. A hasta mudra is a gesture or a hand position meant to channel and direct energy in the body by encouraging the free flow of energy. Mudras have been used for thousands of years to help ease the mind and body, providing relief from a number of different conditions including dealing with common anxiety issues.

The practitioner of yoga uses their body in many ways, but ultimately with the intention of drawing the self inward. Mudras are powerful tools for accomplishing this. There are more than 100 known mudras that have been developed over the centuries. Each type is thought to have a specific effect on the body and mind by clearing energy centers and energy channels. Here are five commonly used mudras that have been advocated for centuries for relieving stress, anxiety, and depression.

How to practice Mudra

If you have been experiencing anxiety and stress, regular practice of these easy hand gestures can help you. Take a comfortable seat, and practice any of these mudras with slow and gentle breaths for 5-15 minutes. Since hasta mudras work to change the energy in the body and spirit, it’s best if you incorporate conscious breathing into your practice. Breathe full and free on the inhale, and exhale the breath out completely. Find a rhythm with the breath. Try to make the inhale and exhale the same length–inhale for a count of 4, and exhale for a count of 4.

1. Gyan Mudra

Touch the tips of the index finger and thumb and keep the other 3 fingers (index, ring, and pinky finger) stretched, relaxed and joined.

Also known as the chin mudra, this is probably the most familiar mudra in mainstream society. Meditators are often seen pairing this mudra with their practice.

The Gyan mudra increases your mental alertness. It also prevents drowsiness. This mudra connects us to our higher Self, helps lift dull energy out of the body, creates a more receptive state, calms the mind, and brightens the overall mood. It is often used in meditation, pranayama, and asana.

2. Kalesvara Mudra

Touch tips of middle fingers to each other. Touch the first two joints of the index fingers, and touch your thumbs. Bend the remaining fingers inward. Point your thumbs toward your chest and spread your elbows to the outside. Observe your breath and lengthen the pause after inhaling and after exhaling.

The Sanskrit word Kala means time, and Esvar means God or higher power. This mudra is dedicated to the God of time.

This mudra will bring down feelings of nervousness and calms down the agitated mind.

3. Uttarabodhi Mudra

Hold the hands in front of the solar plexus. Interlock the fingers. Index fingers and thumbs of both hands should be joined together. While the index fingers point to the ceiling, point the thumbs to the floor.

Practicing Uttarabodhi mudra is a great way to calm an agitated mind or soothe the nerves before starting any seemingly overwhelming task.

Also known as the mudra for enlightenment, it is believed that Uttarabodhi mudra is great for improving self-confidence and realizing the inner Self. It removes fear and teaches one to not worry about anything and keep faith in a higher power.

Uttarabodhi mudra is also said to help problem-solving and decision-making, as well as improve focus and concentration.

4. Apan Vayu Mudra

The tip of the index finger should be pressed lightly against the root of the thumb and second and the third finger should touch the inner tip of the thumb.

Apan vayu mudra, also known as Mritsanjeevani mudra, is a very powerful mudra. In ancient India, it was believed to save lives in the case of heart attacks.

This mudra decreases the vata element within the body, so very useful for people who have anxiety due to vata dosha imbalance. It reduces anxiety and regulates your hormones, so it is ideal for hyperactive and impulsive people.

5. Agni Shakti Mudra

Touch fingers of both hands to the palms, and join both tips of the thumbs together.

Next time you feel anxious and find yourself losing control, instead of biting your nails and panicking, try these simple hand gestures and find peace and serenity within yourself.

I would also recommend you to join this FREE Beyond Breath online session with a live instructor to experience some breathing exercises and meditation to manage your mind and anxiety.

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The Art of Living’s Comprehensive Yoga Poses Finder https://www.artofliving.org/us-en/blog/yoga/yoga-poses/ https://www.artofliving.org/us-en/blog/yoga/yoga-poses/#respond Mon, 19 May 2025 18:24:25 +0000 https://www.artofliving.org/us-en/blog/?p=1014

The Art of Living’s Comprehensive Yoga Poses Finder

Are you just beginning your yoga practice? Or, maybe you’re an experienced yogi? Either way, you can browse our comprehensive library of yoga poses and find what you’re looking for quickly and easily. The library explains basic to advanced poses, including seated, standing, prone, and supine poses (resting). We are also including how to do ten beginner-friendly yoga poses right here to get you started. And to enhance your yoga practice, we also share some yogic breathing exercises. Let’s dive in!

Understanding yoga and its origin

Many people think of yoga as only yoga poses (asanas). In reality, the practice of yoga includes breathwork, meditation, wisdom, and more. Yoga means “union”—the union of body, breath, mind, and spirit.

Yoga, which involves asanas, combines physical exercises and mindfulness, which has benefitted yoga practitioners for thousands of years. Maharishi Patanjali, considered the father of yoga, expounds on the philosophy of yoga and practical applications of all things “yoga.”

In particular, he defines asana as steady and comfortable. This understanding gives clarity on how to make a yoga practice effective as well as enjoyable. Whether it’s a child’s pose, mountain pose, or even downward-facing dog, we want to find a that space that is steady and stable while also relaxing into the pose. Remembering this in your yoga sessions will provide additional benefits.

At the deepest level, yoga explores the full expression of mind-body integration. We can become aware of the flow of life energy (prana) in the body while practicing each pose. This allows us to go beyond increased flexibility and just a good workout to connect physical steadiness to stillness and evenness of the mind.

Whether young or old, fit or not, yoga can strengthen the body and calm the mind. Even if you can’t touch your toes or do a handstand, you can still practice yoga! Nearly every *body* can practice some level of yoga and reap its many benefits.

There are many kinds of yoga asanas. Hatha Yoga is the basis of these styles of modern yoga, including Iyengar Yoga, Vinyasa Yoga, Sri Sri Yoga, Ashtanga Yoga, Restorative Yoga, Bikram Yoga (hot yoga), and Power Yoga.

Watch this video if you want to learn more about yoga through the eyes of a modern-day spiritual teacher— Gurudev Sri Sri Ravi Shankar.

The benefits of a good yoga session

Yoga Benefits

Increased flexibility
Reduces stress and anxiety
Improved immunity
Tones muscles
More inner peace
Increased stamina
Improved heart health
More strength
Improved emotional stability
Better posture
Increased energy
Improved relationships
Amplifies intuition
Better sleep
Weight loss
Chronic pain relief

Tips for beginners and advanced practitioners

Yoga Tips

Practice on an empty stomach
Do a little warm-up to start with (walking in place)
Do not force yourself into any pose
Practice breathing exercises before, during, and after your yoga session
Practice mindfully with awareness of the mind and body
Regular practice gives maximum results
Outdoor Yoga Class at the Beach

Peaceful Beach Yoga

Experience the tranquility of yoga by the ocean

Yoga Poses Guide

Yoga Poses Guide

A beginner yoga student might feel overwhelmed by the sheer number of poses, and their odd-sounding names. There’s the triangle pose (Trikonasana), bridge pose (Setu Bandhasana), mountain pose (Tadasana), tree pose (Vrikshasana), and hundreds of other poses.

To simplify, we have the most popular and beneficial yoga poses and sequences and their English and Sanskrit names. However, it is NOT necessary to know the Sanskrit terms to practice yoga.

Click on the pose’s name to learn more about it—level of difficulty, the step-by-step instructions on how to do it, the benefits, precautions, modifications and variations, preparatory and follow-up poses.

Standing Poses

English Name Sanskrit Name Difficulty & Benefits
Angle Pose 1 Konasana 1
Beginner
Back
Angle Pose 2 Konasana 2
Beginner
Back
Chair Pose Utkatasana
Intermediate
Hips Legs
Eagle Pose Garudasana
Intermediate
Hips Legs
Mountain Pose Tadasana
Beginner
Spine Legs
Reverse Prayer Pose Paschim Namaskarasana
Intermediate
Chest Upper back
Standing Backward Bend Ardha Chakrasana
Beginner/Intermediate
Chest Arms Shoulders
Standing Forward Bend Uttanasana or Hastapadasana
Beginner/Intermediate
Back Hamstrings Nervous system
Standing Spinal Twist Katichakrasana
Beginner
Spine Waist
Standing Wide-legged Forward Bend Prasarita Padottanasana
Intermediate/Advanced
Back Hamstrings
Sun Salutation Surya Namaskara
Beginner/Intermediate
Entire body
Tree Pose Vrikshasana
Beginner/Intermediate
Hips Legs Balance
Triangle Pose Trikonasana
Beginner
Hips Legs Digestion Full-body stretch
Warrior Pose Veerabhadrasana or Virabhadrasana
Beginner
Hips Legs Arms Shoulders Back

Seated Poses

English Name Sanskrit Name Difficulty & Benefits
Adamantine Pose Vajrasana
Beginner
Digestion Posture Thighs Legs
Butterfly Pose Badhakonasana
Beginner
Inner thighs Hips Menstrual discomfort
Camel Pose Ustrasana
Intermediate
Chest Abdomen Back
Cat Stretch Marjariasana
Beginner
Back Abdomen Wrists Digestion
Child’s Pose Shishu Asana
Beginner
Back Digestion Nervous system
Cradle Pose Hindolasana
Beginner
Hamstrings Hips Pelvis
Downward Facing Dog Pose Adho Mukha Svanasana
Beginner
Spine Upper body Leg muscles Anxiety Headache

Prone (Lying on Belly) Poses

English Name Sanskrit Name Difficulty & Benefits
Bow Pose Dhanurasana
Beginner/Intermediate
Abdomen Back Reproductive organs

Supine (Lying on Back) Poses

English Name Sanskrit Name Difficulty & Benefits
Boat Pose Naukasana
Beginner/Intermediate
Back Abdominals Arms Hips Hernia

Lying on Side Poses

English Name Sanskrit Name Difficulty & Benefits
Side Reclining Leg Lift Pose Vishnu Asana or Anantasana
Beginner/Intermediate
Pelvis Inner thighs

Breathe: Before, during, and after yoga

Breathwork and yoga go together like peanut butter and chocolate! Both are great by themselves, but together, they are amazing!

Try alternate nostril breathing to center yourself before your yoga practice. Here’s an easy-to-follow video.

Alternate Nostril Breathing

Nadi Shodhan Pranayama – A powerful breathing technique for stress relief and mental clarity

How to Practice

Step-by-Step Guide to Nadi Shodhan

Follow These Steps

  1. 1 Sit comfortably with a straight spine, either cross-legged on the floor or on a chair
  2. 2 Rest your left hand on your left knee, palm facing up
  3. 3 Place your right hand in Vishnu Mudra: index and middle fingers curled into your palm
  4. 4 Close your right nostril with your right thumb
  5. 5 Inhale slowly and deeply through your left nostril
  6. 6 At the peak of inhalation, close your left nostril with your ring finger
  7. 7 Release your thumb and exhale slowly through your right nostril
  8. 8 Now inhale through your right nostril
  9. 9 At the peak of inhalation, close your right nostril with your thumb
  10. 10 Release your ring finger and exhale through your left nostril
  11. 11 This completes one round of Nadi Shodhan

Continue for 5-9 rounds, gradually building to longer sessions with practice.

Tips for Beginners:

  • Start with just 3-5 minutes daily and build up gradually
  • Practice on an empty stomach for best results
  • Keep your breath smooth and even, without strain
  • Try practicing in the morning or evening for best results

Benefits

Why Practice Nadi Shodhan

Physical Benefits

  • Improves respiratory function and oxygen intake
  • Enhances lung capacity and breathing efficiency
  • Reduces blood pressure and heart rate
  • Improves sleep quality

Mental & Emotional Benefits

  • Reduces stress and anxiety
  • Enhances focus and concentration
  • Balances the left and right hemispheres of the brain
  • Calms and steadies the mind

How to do Alternate Nostril Breathing

Nadi Shodhan Pranayama.

Frequently Asked Questions

Q: When is the best time to practice Nadi Shodhan?

The best times to practice Nadi Shodhan are in the early morning on an empty stomach, before meditation, or in the evening before dinner. Avoid practicing immediately after meals. Many practitioners find dawn and dusk to be especially beneficial for pranayama.

Q: How long should I practice each day?

Begin with 3-5 minutes daily and gradually increase to 10-15 minutes as your comfort level improves. Consistency is more important than duration, so it’s better to practice for 5 minutes every day than 30 minutes once a week.

Q: What should I focus on during the practice?

During Nadi Shodhan, focus on the sensation of the breath passing through your nostrils, the rhythm of your breathing, and the subtle changes in your mental state. If your mind wanders, gently bring your attention back to the breath without judgment.

This guide is designed to help you learn and practice Alternate Nostril Breathing (Nadi Shodhan Pranayama).

© 2025. All breathing techniques should be practiced under proper guidance.

The best breathing exercise during your yoga practice is ocean breathing, also known as Ujjayi or victory breath. Victory breath has many benefits and ways to utilize it. Watch this video to learn everything you need to know about this amazing breathing technique.

To follow your yoga practice, you can repeat alternate nostril breathing or learn other pranayamas (breathing exercises) on the Art of Living Part 1 course featuring SKY Breath Meditation.

Grab your yoga mat and let’s get started

Yoga Pose Instructions

Standing Backward Bend

Ardha Chakrasana

1
Stand straight with both feet together and arms alongside your body. Balance your weight equally on both feet.
2
Breathing in, extend your arms overhead with your palms facing inwards.
3
Breathing out, gently bend backward, pushing your pelvis forward and keeping your arms in line with your ears and elbows, keeping your knees straight.
4
Keep your head up and lift your chest towards the ceiling.
5
Hold the pose and breathe deeply.
6
Breathe in, and slowly come back up.
7
Breathe out, lower your arms, and relax.
Practice this pose regularly to improve flexibility and strengthen your back and shoulders.
   

Standing Wide-Legged Forward Bend

Prasarita Padottanasana

1
Stand in Mountain pose. Keep your legs 3-4 feet apart.
2
Make sure that your feet are parallel. Your toes can be pointing slightly inward, creating pigeon toes.
3
On an inhale, lift your arms to your sides, bringing them parallel to the floor.
4
Exhale and bend your torso forward from your hip joints, maintaining a straight spine.
5
Place your hands on the floor underneath your shoulders when your torso is parallel to the ground.
6
Lifting your hips, bend further as you breathe out to bring your head toward the floor between your hands.
7
Engage your thighs, activating your quadriceps.
8
Press your hands firmly on the floor to deepen the bend. If your hands reach the feet, grab your big toes and pull on them to get a deeper bend, bending your elbows.
9
On an inhale, stretch your arms to the sides and slowly lift your torso, maintaining a flat back.
10
On an exhale, lower your arms to your sides and return to the Mountain pose.
This pose stretches the hamstrings and inner thighs while strengthening the legs and improving balance.
 
Yoga Pose Instructions

Side Angle Pose

Konasana

1
Stand straight with feet hip-width apart. Hold your arms alongside your body.
2
Breathing in, raise your left arm. Keep the fingers of your left hand pointed towards the ceiling. Feel a nice opening in your left shoulder.
3
Breathing out, bend to the right. Keep your chest facing forward and your left arm pointing up. Keep both knees straight.
4
Turn your head to look up at the left palm. Hold your torso at a steady angle towards the right. Straighten your elbows. Notice the stretch in your left leg, keeping your left foot on the yoga mat. The stretch should affect each leg joint.
5
Breathing in, straighten your body back to the center.
6
Exhale as you bring the left arm down. Notice any changes in your sense of arm balance as you inhale and exhale again.
7
Repeat the above steps with the right arm.
Side Angle Pose stretches the sides of the torso, waist, and spine. It strengthens the legs, knees, and ankles while opening the hips and chest. This pose improves flexibility, enhances breathing capacity, and stimulates abdominal organs.
Yoga Pose Instructions

Chair Pose

Utkatasana

1
Stand up straight with your feet together or hip-width apart and parallel to each other on the yoga mat.
2
Reach your arms straight out in front of you with your palms face down, or bring your hands together over your head with arms straight. Your shoulder blades should be drawn back and down.
3
Bend your knees deeply and sink your pelvis toward the ground like you are sitting in an imaginary chair.
4
Make sure that your knees align with your ankles and toes, with the weight of your body on your heels.
5
Do your best to remain comfortable and calm while maintaining the posture. A burning sensation in your quadriceps is normal.
6
Inhale deeply to lengthen the spine and sink your tailbone further down on every exhale.
7
Hold the posture for 30 to 60 seconds.
8
To come out of the posture, breathe in and stand up straight or sit on the mat.
Chair Pose strengthens the thighs, calves, and ankles while stretching the shoulders and chest. It also stimulates the abdominal organs, diaphragm, and heart.
Yoga Pose Instructions

Seated Forward Bend

Paschimottanasana

1
Sit on the floor with your legs stretched in front of you, keep your spine erect and your toes flexed towards you.
2
Breathing in, raise both arms above your head and stretch upwards.
3
Breathing out, bend forward from your hip joints, and lead with your chest towards your toes.
4
Keep your spine erect and focus on moving towards your toes rather than down towards your knees.
5
Place your hands on your legs or wherever they can comfortably reach.
6
Breathing in, lift your head slightly and lengthen your spine.
7
Breathing out, gently move your navel towards your knees.
8
Repeat this movement two or three times.
9
Stretch your arms out in front of you. Breathing in, come back up to a sitting position.
10
Breathe out and lower your arms.
This pose helps stretch the spine, shoulders and hamstrings. It calms the mind, relieves stress and anxiety, improves digestion and can help relieve headaches and insomnia.
Yoga Pose Instructions

Cat-Cow Pose

Marjaryasana-Bitilasana

1
Come onto your hands and knees, forming a tabletop position.
2
Keep your arms perpendicular to the floor with your hands directly under your shoulders and flat on the yoga mat with your knees hip-width apart.
3
Look straight ahead, taking a deep breath and letting it go.
4
The next time you inhale, raise your chin, tilt your head back, push your navel downwards, and raise your tailbone. Compress your buttocks.
5
Hold the cow pose and take long, deep breaths.
6
As you exhale, drop your chin to your chest and arch your back up as much as you can, assuming the position of a cat with an arched back.
7
Relax your buttocks.
8
Hold the cat pose for a few breaths before you return to the tabletop position.
9
Continue for five or six rounds, inhaling for cow pose and exhaling for cat pose, before coming out of the postures.
The Cat-Cow Pose sequence warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. It also opens the chest, encouraging deep breathing, and helps with stress and anxiety relief.
Yoga Pose Instructions

Butterfly Pose

Baddha Konasana

1
Start in a seated position with your spine erect and legs spread straight out.
2
Bend your knees, and bring your feet towards your pelvis.
3
The soles of your feet should touch each other.
4
Grab your feet tightly with your hands (you may place your hands underneath your feet for support).
5
Make an effort to bring your heels as close to your groin as possible without straining.
6
Take a deep breath in.
7
Breathing out, fold forward, and press your thighs and knees toward the floor.
8
Make a gentle effort to keep pressing your thighs downward.
9
Start flapping both your legs up and down like a butterfly’s wings.
10
Start slow, and gradually increase the speed. Continue to breathe normally.
11
Slow down and then stop.
12
Take a deep breath in, and as you exhale, bend forward, keeping your chin up with a straight spine.
13
Press your elbows on your thighs or your knees, pushing your knees and thighs closer to the floor.
14
Feel the stretch in your inner thighs, and take long, deep breaths, relaxing the muscles more and more.
15
Take a deep breath in and bring the torso up.
16
As you exhale, gently release the posture.
17
Straighten the legs out in front of you and relax.
Butterfly Pose improves flexibility in your inner thighs, groin, and knees. It’s excellent for relieving menstrual discomfort and is beneficial during pregnancy. Regular practice can help alleviate fatigue and may be therapeutic for flat feet, high blood pressure, and asthma.
Yoga Pose Instructions

Child’s Pose

Balasana

1
Sit on your heels. Keep your hips on your heels. Exhale while bending forward, and lower your forehead to the floor.
2
Keep your arms alongside your body with your hands on the floor, palms facing up. (If this is uncomfortable, place one fist on top of the other and rest your forehead on it).
3
Gently press your chest on your thighs, holding the pose, and continue to breathe.
4
Inhale as you slowly raise your abdomen, uncurling your spine vertebra by vertebra, and come to sit on your heels.
Child’s Pose is a gentle resting posture that helps calm the mind, relieve stress, and gently stretch the hips, thighs, and back. It’s often used as a resting position between more challenging poses and can help lower blood pressure and reduce anxiety.
Yoga Pose Instructions

Warrior I Pose

Virabhadrasana I

1
Stand up straight in mountain pose with your feet hip-width apart and your arms by the sides of your body. Breathe deeply and draw your awareness inward.
2
Separate your legs wide apart at a distance of at least three to four feet.
3
Turn your right foot out at 90 degrees and your left foot in at 15 degrees, or keep it straight with your toes pointing forward.
4
Align the heel of your right foot with the center of your left foot.
5
Turn your upper body to the right.
6
Breathe in and reach your arms up, keeping your hands shoulder-distance apart and your palms facing each other. Allow your shoulder blades to open out and up slightly. Keep your gaze forward. You may bring your palms together and look up at your thumbs.
7
Exhale, and with your arms raised, bend your right knee and bring your right thigh parallel to the floor, feeling the stretch in your thigh and hip.
8
Keep your right knee above your right ankle. Make sure that the knee does not extend beyond the ankle. Keep the back foot grounded and the back leg straight without bending at the left knee.
9
Stay in the pose for about five to ten breaths. If you like, you can extend your spine slightly backward, like in a crescent moon. Breathe evenly.
10
Breathing in, straighten your right knee. Breathing out, bring your arms down.
11
Repeat the pose on the other side.
Warrior I Pose strengthens and stretches the legs, ankles, and feet. It stretches the chest, lungs, shoulders, neck, and abdomen. This powerful pose also stimulates abdominal organs and builds stamina and concentration, improving balance and focus.

Final pose after all yoga sessions

Yoga Nidra is known as non-sleep deep rest and allows the body to rest and engage the parasympathetic nervous system. Enjoy this guided version by meditation master Gurudev Sri Sri Ravi Shankar.

Try our free 60-minute yoga class online

Experience the profound ways Sri Sri Yoga can enhance every aspect of your life and mind-body health with calmness, wisdom, resiliency, and strength. Attend a free online introductory yoga class with a live yoga instructor to learn more. Our online yoga studio offers other yoga classes as well. You can explore here

Also worth noting is our 200-hour yoga teacher training, which provides a beautiful platform to learn all the fundamentals of yoga poses in great detail. Even if you’re not sure you want to be a yoga teacher, this program is worth taking just to enrich your yoga practice.

Going deeper with the Art of Living

For those who want to go deeper into their yoga practice, it is highly recommended to integrate breathwork and meditation. The Art of Living Foundation offers both mantra-based and breath-based meditation. Most people start with the Part 1 course, though you may choose to learn the mantra-based technique first if you wish. Either way, you will find that the Art of Living has a multitude of programs that will enhance your yoga journey! 

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Top 10 Seated Yoga Poses

 

Yoga Poses for Old People

 
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AOL Yoga Studio: Making Yoga Accessible to Everyone All the Time https://www.artofliving.org/us-en/blog/yoga/online-yoga-studio/ https://www.artofliving.org/us-en/blog/yoga/online-yoga-studio/#respond Mon, 19 May 2025 18:01:25 +0000 https://www.artofliving.org/us-en/blog/?p=996

AOL Yoga Studio: Making Yoga Accessible to Everyone All the Time

Well, it’s been a long time coming. Yoga has been around for thousands of years, and the jury is finally in. Everybody agrees…

Yoga is good for you.

The practice of yoga has been shown by hundreds of studies to offer tremendous benefits to your physical, mental, and emotional (not to mention spiritual) health.

So why isn’t yoga a regular part of everyone’s weekly routine?

Well, there are a lot of different answers to that question, but convenience and accessibility are certainly contributing factors.

And in honor of World Yoga Day, we’d love to share how the Art of Living Yoga Studio is tackling these issues and making yoga available to everyone, all the time!

Yoga in the modern world

Nowadays, yoga practitioners have many different ways to practice.

Some choose to practice at in-person yoga studios. The benefits of this approach include personal guidance from a certified teacher and connection to a community of yogis.

But there are drawbacks as well. Namely, having to practice at specific times (even if that means battling traffic or other obligations) and traveling to sometimes inconvenient locations. The cost of membership at many yoga studios is also a prohibitive factor for many people.

Other yogis choose online yoga sessions through YouTube or other platforms. This style of practice offers convenience, and is generally easier on the pocketbook. But all too often that personal touch and guidance from the yoga teacher is missing.

But what if there was a way to get the best of both worlds?

Art of Living Yoga Studio - The profound benefits of yoga made easy

The truth is that many people who are interested in practicing yoga, just aren’t practicing right now. For them, the in-person yoga studios are too expensive or inconvenient, and the online options just don’t offer that spark between a teacher and student that has been an integral part of yoga lineages for thousands of years.
Thankfully, the Art of Living Yoga Studio is bridging this gap with a platform that offers flexibility, convenience, and LIVE access to some of the best and most compassionate yoga instructors in the world.

The benefits

The Art of Living Yoga Studio offers a relaxing, holistic, purposeful approach to yoga practice that goes beyond simple poses and postures. Members receive personal care and guidance from the best yogis and instructors, who guide them into profound experiences of yoga, in a simple, fun, and accessible way.

Members experience a beautiful blend of energizing poses, powerful breathing exercises (pranayamas), blissful meditations, and yogic wisdom distilled for everyday living. The connection between members and instructors is emphasized, and members witness profound transformation in their lives.

Check out the video below to hear how AOL Yoga Studio members are benefiting.

With membership to the AOL Yoga Studio, yogis have unlimited access to virtual classes, 50 instructors, and 200 live sessions per month, at a fraction of the cost of most in-person studios.

In this way, AOL Yoga Studio is offering solutions for those who wish to practice yoga with the personal care and attention of in-person classes, but with the ease and convenience of online offerings.

The impact

Since its inception in 2021, nearly 1,000 people have benefited from the amazing classes offered by the Art of Living Yoga Studio. People from all walks of life are reaping the benefits of a regular yoga practice.

Some of the benefits include:

  • Increased strength, balance, and flexibility
  • Reduced stress, anxiety, and depression
  • Improved mental clarity and focus
  • Better quality sleep
  • Relief of back pain
  • Reduced symptoms of arthritis
  • Increased energy

Experience the benefits for yourself!

If you’re ready to experience the amazing benefits of yoga for yourself, with the care and attention of an in-person studio, from the convenience of your own home, click here to learn more about the Art of Living Yoga Studio. Get your yoga on and live your best life!

Join us on World Yoga Day

Amazing things can happen when we come together for peace. Join 10,000 yogis online for a FREE 90-minute special event, and flow through sun salutations at #IStandforPeace. You’ll experience energizing yoga, profound ancient wisdom, and blissful meditation.

Click here to register aolf.me/ssyidy.

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How You Can Overcome the 9 Obstacles On the Path of Yoga https://www.artofliving.org/us-en/blog/yoga/how-you-can-overcome-the-9-obstacles-on-the-path-of-yoga/ https://www.artofliving.org/us-en/blog/yoga/how-you-can-overcome-the-9-obstacles-on-the-path-of-yoga/#respond Sun, 06 Apr 2025 13:18:33 +0000 https://www.artofliving.org/us-en/blog/?p=285 The standard Lorem Ipsum passage, used since the 1500s
“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. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.”

Section 1.10.32 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC
“Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur?”

1914 translation by H. Rackham
“But I must explain to you how all this mistaken idea of denouncing pleasure and praising pain was born and I will give you a complete account of the system, and expound the actual teachings of the great explorer of the truth, the master-builder of human happiness. No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful. Nor again is there anyone who loves or pursues or desires to obtain pain of itself, because it is pain, but because occasionally circumstances occur in which toil and pain can procure him some great pleasure. To take a trivial example, which of us ever undertakes laborious physical exercise, except to obtain some advantage from it? But who has any right to find fault with a man who chooses to enjoy a pleasure that has no annoying consequences, or one who avoids a pain that produces no resultant pleasure?”

Section 1.10.33 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC
“At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.”

1914 translation by H. Rackham
“On the other hand, we denounce with righteous indignation and dislike men who are so beguiled and demoralized by the charms of pleasure of the moment, so blinded by desire, that they cannot foresee the pain and trouble that are bound to ensue; and equal blame belongs to those who fail in their duty through weakness of will, which is the same as saying through shrinking from toil and pain. These cases are perfectly simple and easy to distinguish. In a free hour, when our power of choice is untrammelled and when nothing prevents our being able to do what we like best, every pleasure is to be welcomed and every pain avoided. But in certain circumstances and owing to the claims of duty or the obligations of business it will frequently occur that pleasures have to be repudiated and annoyances accepted. The wise man therefore always holds in these matters to this principle of selection: he rejects pleasures to secure other greater pleasures, or else he endures pains to avoid worse pains.”

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AOL Yoga Studio: Making Yoga Accessible to Everyone All the Time https://www.artofliving.org/us-en/blog/yoga/aol-yoga-studio-making-yoga-accessible-to-everyone-all-the-time/ https://www.artofliving.org/us-en/blog/yoga/aol-yoga-studio-making-yoga-accessible-to-everyone-all-the-time/#respond Sun, 06 Apr 2025 13:18:08 +0000 https://www.artofliving.org/us-en/blog/?p=283 The standard Lorem Ipsum passage, used since the 1500s
“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. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.”

Section 1.10.32 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC
“Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur?”

1914 translation by H. Rackham
“But I must explain to you how all this mistaken idea of denouncing pleasure and praising pain was born and I will give you a complete account of the system, and expound the actual teachings of the great explorer of the truth, the master-builder of human happiness. No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful. Nor again is there anyone who loves or pursues or desires to obtain pain of itself, because it is pain, but because occasionally circumstances occur in which toil and pain can procure him some great pleasure. To take a trivial example, which of us ever undertakes laborious physical exercise, except to obtain some advantage from it? But who has any right to find fault with a man who chooses to enjoy a pleasure that has no annoying consequences, or one who avoids a pain that produces no resultant pleasure?”

Section 1.10.33 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC
“At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.”

1914 translation by H. Rackham
“On the other hand, we denounce with righteous indignation and dislike men who are so beguiled and demoralized by the charms of pleasure of the moment, so blinded by desire, that they cannot foresee the pain and trouble that are bound to ensue; and equal blame belongs to those who fail in their duty through weakness of will, which is the same as saying through shrinking from toil and pain. These cases are perfectly simple and easy to distinguish. In a free hour, when our power of choice is untrammelled and when nothing prevents our being able to do what we like best, every pleasure is to be welcomed and every pain avoided. But in certain circumstances and owing to the claims of duty or the obligations of business it will frequently occur that pleasures have to be repudiated and annoyances accepted. The wise man therefore always holds in these matters to this principle of selection: he rejects pleasures to secure other greater pleasures, or else he endures pains to avoid worse pains.”

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