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Yog Chitralaya is the best yoga studio for yoga classes and training in Siliguri. On this academy yoga teacher’s, teach you techniques step by step methodology of all forms of yoga.


Calm

Ashtanga yoga is a direct offshoot of sage Patanjali’s Yoga Sutras. Famous as the yoga form for weight loss, the ashtanga word is a derivative of the word eight in Sanskrit.


Ashtanga Yoga

Mindfull

It is suitable not only for advanced people but also for beginners. It helps to build toned and lean muscles.


Aerial Yoga

Strength

Iyengar yoga is different from other types of yoga. It focuses primarily on posture, body alignment and opening of the body.




Iyengar Yoga

Best Yoga Studio in your City

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Mini Meditation

Pijush Mandal

We have been training students from different parts of the India.The Academy offers a wide range of courses such as Ashtanga Yoga, Hatha Yoga, Iyengar Yoga, Kundalini Yoga, Power Yoga, Sivananda Yoga, Vinyasa Flow Yoga, Yin Yang Yoga, and Prenatal Yoga. We also offer teacher training programs for those who wish to pursue a career in yoga.


Welcome to my blog! I’m **Pijush Mandal**, a dedicated yoga instructor with over five years of professional experience in guiding individuals on their wellness journeys. My mission is to inspire and empower others to embrace a healthier lifestyle through the transformative practice of yoga.

### My Journey into Yoga

My journey into the world of yoga began as a personal quest for balance and well-being. Like many, I faced the challenges of modern life—stress, anxiety, and the constant hustle that often leaves us feeling disconnected from ourselves. It was during this time that I discovered yoga, a practice that not only strengthened my body but also nurtured my mind and spirit. The profound impact it had on my life ignited a passion within me to share this gift with others.

### Professional Training and Certification

To deepen my understanding and enhance my skills, I pursued formal training and became certified by the esteemed Sarbabharatiya Sangeet-O-Sanskriti Parishad. This rigorous program equipped me with a comprehensive knowledge of yoga philosophy, anatomy, and various teaching methodologies. I learned the importance of tailoring practices to meet the unique needs of each individual, ensuring that everyone can experience the benefits of yoga, regardless of their starting point.

### Specialization in Yoga Zumba and Diverse Practices

While I teach a variety of yoga styles, I have developed a specialization in Yoga Zumba—a vibrant fusion of traditional yoga and energetic dance. This innovative approach not only makes the practice fun and engaging but also allows participants to express themselves creatively while reaping the physical and mental benefits of both disciplines. My classes are designed to uplift spirits, boost energy levels, and foster a sense of community among participants.

In addition to Yoga Zumba, I incorporate various other exercise modalities into my teaching, including strength training, flexibility exercises, and mindfulness practices. This holistic approach ensures that my students receive a well-rounded experience that addresses their physical, mental, and emotional well-being.

### Founding Yog Chitralaya

As the founder and lead instructor at Yog Chitralaya, I have created a welcoming sanctuary where individuals of all ages and fitness levels can come together to explore the art of yoga. At Yog Chitralaya, we focus on holistic well-being, combining physical postures, breathwork, and mindfulness to cultivate a balanced mind and body. Our classes are designed to be inclusive and supportive, encouraging participants to honor their bodies and progress at their own pace.

### My Teaching Philosophy

In my classes, I strive to create an inclusive environment that encourages personal growth and self-discovery. I believe that yoga is not just a physical practice; it’s a way of life that promotes harmony, resilience, and inner peace. I emphasize the importance of mindfulness and self-awareness, guiding my students to connect with their breath and listen to their bodies. This connection fosters a deeper understanding of oneself and cultivates a sense of empowerment.

### Join Me on This Journey

I invite you to join me on this journey of self-exploration and transformation. Together, we can unlock the potential within ourselves and embrace the beauty of movement, breath, and mindfulness. Whether you are a beginner looking to start your yoga practice or an experienced practitioner seeking to deepen your understanding, there is a place for you at Yog Chitralaya.

### Stay Connected

In this blog, I will share tips, insights, and inspiration on all things yoga and wellness. From practical advice on incorporating yoga into your daily routine to exploring the philosophical aspects of the practice, my goal is to provide valuable content that resonates with you. I encourage you to engage with me, share your experiences, and ask questions as we embark on this journey together.

Thank you for being a part of this community. Let’s embrace wellness, cultivate mindfulness, and celebrate the transformative power of yoga!

Namaste,

Pijush Mandal


Embracing Wellness: The Journey of Pijush Mandal

It’s no secret that yoga is healthy for your body and mind, offering advantages including enhanced strength, more vitality, and improved flexibility. Additionally, there is mounting proof that it may be advantageous for your heart.

Numerous clinical studies have been conducted on the ancient Indian discipline of yoga, and the results suggest that all those Downward-Facing Dogs and Sun Salutations can help keep your heart healthy. For instance, a trial reported in March 2022 in the International Journal of Yoga discovered that patients with stable heart failure who were also receiving standard medical therapy experienced significant improvement in left ventricular ejection fraction after 12 weeks of practising yoga, which involves performing breathing exercises and yoga postures, also known as asanas, roughly 60 minutes every day. In addition, compared to patients in the control group, researchers discovered that yoga patients had less inflammation and higher quality of life.

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Consult your doctor about the appropriate yoga level for you if you have a heart condition. And before class, talk to the yoga instructor if you’re new to the practise or have any health issues. To ensure you get the most out of the lesson, your instructor might provide advice and adaptations.

1\. Yoga Makes You Move, Which Is Good
According to the American Heart Association, not exercising enough can result in heart disease, which is the leading cause of death for both men and women in the country (AHA). However, starting is never too late. According to research, those who practise yoga are more likely to adopt heart-healthy behaviours like being active and eating well. Young adults who regularly practised yoga reported better eating habits and more hours of moderate-to-vigorous physical activity, according to a study published in May 2018 in the International Journal of Behavioral Nutrition and Physical Activity. The findings of a different review, which were published in 2020 in the International Journal of Environmental Research and Public Health, showed that stretching exercises significantly improved heart function in middle-aged and older adults and significantly decreased arterial stiffness, the hardening of the arteries that pump blood to the heart and throughout the body.

For overall heart health, the AHA advises engaging in at least 30 minutes of moderate-intensity aerobic activity five days a week, as well as two days a week of moderate- to high-intensity muscle-strengthening activity.

2\. Yoga Promotes Relaxation
Although the exact mechanism by which stress causes heart disease is still unknown, stress has been shown to raise behaviours and other risk factors for the condition. These include eating too much, exercising too little, and having high blood pressure.

According to studies, those who practise yoga have better mental health, more emotions of relaxation, and better moods. The parasympathetic nervous system, a component of the nervous system that instructs you to calm down, is better controlled by mind-body practises. According to a study that appeared in the August 2020 issue of Stress & Health, participants in yoga lessons that included breathing exercises and meditation reported less perceived stress and more awareness.

According to Joel Kahn, MD, a cardiologist at the Kahn Center for Cardiac Longevity in Grosse Pointe, Michigan, and the author of The Whole Heart Solution, “most stress-relief treatments entail some attention to breathing.” “Awareness of the breath and becoming more mindful are two important foci of all kinds of yoga,” he claims. Thus, practically all yoga classes include either explicit or implicit focus to stress reduction.

3\. Yoga Might Reduce Your Risk of High Blood Pressure
According to a comprehensive review that was published in September 2021 in Scientific World Journal, yoga may help manage prehypertension. Researchers analysed a few trials that showed meditation, breathing techniques, and yoga reduced prehypertensive individuals’ systolic and diastolic blood pressure (the top and bottom numbers on a blood pressure reading). Despite the fact that the research didn’t offer a specific “dosage” of yoga poses and breathing exercises, the study’s authors came to the conclusion that yoga can lower your risk of developing high blood pressure or heart disease.



Shamita Misra, MD, an obstetrician at the University of Missouri Health Care in Columbia who has also researched the benefits of yoga on blood pressure, states that “we know scientifically what yoga does is increase the parasympathetic tone in the nervous system.” It lowers heart rate, and since the heart works less when you move less, your steps will be stronger.

4\. Yoga Can Calm an Uneven Heartbeat
Afib, also known as atrial fibrillation, is an irregular heart rhythm marked by rapid and erratic beating that increases the risk of stroke and other consequences. A study that was presented in 2020 at the European Society of Cardiology Congress suggested that yoga could assist those with afib in controlling their symptoms. 538 participants were enrolled in the study between 2012 and 2017. Participants did not practise yoga for 12 weeks, after which they attended twice-daily 30-minute yoga sessions that included postures and breathing for 16 weeks. Participants noticed a decrease in the number of episodes during the course of the 16-week study.

According to Robert Ostfeld, MD, the creator and head of the Cardiac Wellness Program at Montefiore Medical Center in the Bronx, New York, “yoga may have some potential to help in the treatment of persons with afib to minimise the frequency of episodes they experience.”

5\. Yoga Strengthens Community Spirit
Many individuals may experience social isolation and even depression after a heart attack or other major cardiac event. According to Dr. Ostfeld, the patient might not feel secure or strong enough to venture outside. “They might be dealing with their mortality in a novel way for them. Or they might be realising that they might not be able to do what they used to.

Yoga appears to be able to support that. In a rural county in Maine, a study that was published in January 2015 in the Journal of the American Medical Association demonstrated a correlation between involvement in community-wide initiatives that target behavioural changes and cardiovascular risk factors and a decline in mortality rates.

Yoga class participation can offer a sense of community that might help lessen these depressive and lonely sensations. According to Dr. Kahn, a yoga class offers a secure setting and a chance to interact with others while moving and flowing. “It’s difficult to measure the advantages of social connection, but if you take people with health difficulties, I think that if there is a location they feel at home in, they are more likely to make healthier decisions.”

According to a study published in May 2019 in American Family Physician, yoga can also reduce the symptoms of depression, especially when paired with standard medical care like cognitive behavioural therapy.

Another small study indicated that conducting a comparable yoga practise for 60 minutes twice a week for a period of 12 weeks reduced levels of depression and anxiety and raised self-esteem in senior women. This study was published in 2017 in the International Journal of Yoga.

How to Pick the Right Yoga Class for You Are you thinking about taking a yoga class? While there are many different yoga techniques available, you are not required to stick with one. Additionally, according to Dr. Misra, enrolling in a challenging one-hour class is not required to start reaping the rewards.

In my study, we observed results during the first 15 minutes of just yoga breathing, so you really don’t need that lengthy of an intervention, claims Misra. However, we are unable to determine the precise amount of yoga intervention minutes that must be completed in order to have a successful outcome.

The practise of physical postures is referred to as hatha yoga, a subset of yoga that is widely practised in the West. Hatha yoga encompasses a variety of yoga forms, including vinyasa, Iyengar, and ashtanga, to mention a few. Before beginning any workout regimen, make sure you see your doctor.

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Vinyasa yoga, commonly known as “flow” yoga, places special emphasis on the fusion of breath and motion. Classes can range from being brisk and vigorous, like power yoga or ashtanga, to being more leisurely and appropriate for beginners or those who have physical restrictions because of medical issues, like slow-flow or an alignment-focused class.
Yoga is practised in a warm space as “hot yoga.” Bikram yoga, which consists of a series of 26 postures and two breathing exercises performed in a room that is heated to 105 degrees Fahrenheit, is the most well-known and hot kind of hot yoga today, despite the fact that there are many more varieties. This type of yoga may be best avoided by those who have specific heart diseases or who are sensitive to severe heat, according to Ostfeld.
With the use of various body postures, Iyengar yoga focuses on body alignment. Because it makes use of props like chairs, blocks, and belts and can be customised to each person’s skill level and physical make-up, it differs from other types of yoga.
A mix of breathing exercises, chanting, music, meditation, and movement is known as kundalini, which meaning “coiled snake” in Sanskrit. To activate the seven chakras, which are energy-storing centres in your body, you must “uncoil the serpent” and release the energy that runs from the base of your spine to the top of your head. Kundalini yoga, a more spiritual variation of the practise, is a viable choice for lowering stress and anxiety.
Yin yoga is distinguished by a slower pace and holds positions for five minutes or longer, which can be difficult for newcomers. This kind of yoga is also naturally meditative, so it would be worthwhile to give it a try if you’re looking for a class that’s a little more dynamic than kundalini yoga but not as vigorous as vinyasa yoga.
Restorative yoga is slow and tranquil in style, focusing on expanding your body via prolonged stretches that let you pay attention to the breath. Blocks, pillows, and cushions are useful props that are used to support the body in different positions. This peaceful technique is beneficial for alleviating pain and enhancing mental health.


5 Health Benefits of Yoga

Yoga is a beautiful practice that combines physical postures, breath control, and meditation to promote overall well-being. For beginners, the journey into yoga can be both exciting and intimidating. With countless poses and styles to choose from, it’s essential to start with foundational poses that build strength, flexibility, and confidence. In this blog post, I’ll share some of my favorite yoga poses that are perfect for beginners, along with tips on how to practice them safely and effectively.

## 1. Mountain Pose (Tadasana)

### Benefits:

Mountain Pose is the starting point for many standing poses. It helps improve posture, balance, and body awareness.

### How to Practice:

*   Stand tall with your feet together or hip-width apart.

*   Distribute your weight evenly across both feet.

*   Engage your thighs, lift your chest, and relax your shoulders.

*   Reach your arms overhead, palms facing each other, and take deep breaths.

*   Hold for 5-10 breaths, focusing on grounding yourself.

## 2. Downward-Facing Dog (Adho Mukha Svanasana)

### Benefits:

This pose stretches the entire body, strengthens the arms and legs, and helps relieve tension in the back.

### How to Practice:

*   Start on your hands and knees, with wrists aligned under shoulders and knees under hips.

*   Tuck your toes and lift your hips up and back, straightening your legs.

*   Keep your spine long and your head between your arms, ears aligned with your upper arms.

*   Hold for 5-10 breaths, pedaling your feet to stretch your calves.

## 3. Child’s Pose (Balasana)

### Benefits:

Child’s Pose is a restorative pose that calms the mind and relieves tension in the back, hips, and shoulders.

### How to Practice:

*   Kneel on the mat, bringing your big toes together and sitting back on your heels.

*   Fold forward, resting your forehead on the mat and extending your arms in front or alongside your body.

*   Breathe deeply, allowing your body to relax into the pose.

*   Hold for 5-10 breaths, feeling the gentle stretch in your back.

## 4. Cat-Cow Stretch (Marjaryasana-Bitilasana)

### Benefits:

This dynamic movement warms up the spine, improves flexibility, and helps relieve back tension.

### How to Practice:

*   Start on your hands and knees in a tabletop position.

*   Inhale, arch your back, and lift your head and tailbone (Cow Pose).

*   Exhale, round your spine, tuck your chin, and draw your belly button toward your spine (Cat Pose).

*   Continue to flow between these two positions for 5-10 breaths, synchronizing your movements with your breath.

## 5. Warrior I (Virabhadrasana I)

### Benefits:

Warrior I builds strength in the legs, opens the hips and chest, and improves focus and determination.

### How to Practice:

*   Stand in Mountain Pose, then step your left foot back about 3-4 feet.

*   Bend your right knee, keeping it aligned over your ankle.

*   Turn your left foot slightly out and press it into the mat.

*   Raise your arms overhead, palms facing each other, and gaze forward.

*   Hold for 5-10 breaths, then switch sides.

## 6. Tree Pose (Vrksasana)

### Benefits:

Tree Pose enhances balance, stability, and concentration while strengthening the legs and core.

### How to Practice:

*   Stand in Mountain Pose and shift your weight onto your left foot.

*   Bend your right knee and place your right foot on your left inner thigh, calf, or ankle (avoid the knee).

*   Bring your hands to your heart center or raise them overhead.

*   Focus on a point in front of you to help maintain balance.

*   Hold for 5-10 breaths, then switch sides.

## 7. Seated Forward Bend (Paschimottanasana)

### Benefits:

This pose stretches the spine, hamstrings, and calves while calming the mind and relieving stress.

### How to Practice:

*   Sit on the mat with your legs extended in front of you.

*   Inhale, lengthen your spine, and reach your arms overhead.

*   Exhale, hinge at your hips, and reach for your feet or shins, keeping your back straight.

*   Hold for 5-10 breaths, allowing your body to relax deeper with each exhale.

## Tips for Beginners

1.  **Listen to Your Body**: Yoga is about connecting with yourself. If a pose feels uncomfortable or painful, back off or modify it.

2.  **Use Props**: Don’t hesitate to use blocks, straps, or cushions to support your practice. They can help you achieve proper alignment and make poses more accessible.

3.  **Focus on Breath**: Your breath is your guide in yoga. Inhale deeply and exhale fully, allowing your breath to flow with your movements.

4.  **Practice Regularly**: Consistency is key. Aim to practice a few times a week, even if it’s just for a short session.

5.  **Stay Patient**: Progress in yoga takes time. Celebrate small victories and enjoy the journey.

## Conclusion

Starting your yoga journey can be a transformative experience. By incorporating these beginner-friendly poses into your practice, you’ll build a strong foundation for your yoga journey. Remember to be patient with yourself, listen to your body, and most importantly, enjoy the process. Whether you’re looking to improve flexibility, reduce stress, or simply find a moment of peace in your day, yoga offers something for everyone. Namaste!



Some of My Yoga Poses Perfect for Beginners

Surya Namaskar

By Yog Chitralaya Students

Join us in this inspiring video as the dedicated students of Yog Chitralaya demonstrate the beautiful practice of Surya Namaskar, also known as Sun Salutation. This ancient sequence of yoga poses is not only a fantastic way to warm up the body but also a powerful practice for enhancing physical strength, flexibility, and mental clarity.


“Peformance is very good. 👌🧘👍Best academy🧘🙂 ….”

A wonderful class. The trainers are very helpful and friendly.A All round performing yoga centre really like it . Everyone who wants to do yoga this centre must be their first choice

Yog Chitralaya

Yog Chitralaya

Ashtanga Yoga

Aerial Yoga

Iyengar Yoga

The Best Yoga Studio

Embracing Wellness: The Journey of Pijush Mandal

5 Health Benefits of Yoga

Some of My Yoga Poses Perfect for Beginners

Surya Namaskar

“Peformance is very good. 👌🧘👍Best academy🧘🙂 ….”

A wonderful class. The trainers are very helpful and friendly.A All round performing yoga centre really like it . Everyone who wants to do yoga this centre must be their first choice

It has been a wonderful experience for me. ..Best yoga class in Siliguri..🥰🥰🥰 …

Best yoga center in the city also the yoga instructor is the best in it's field.

List of Trainers

Pijush Mandal

Konica Mondal

Papiya Chakraboti

Home

Yog Chitralaya

Yog Chitralaya

Ashtanga Yoga

Aerial Yoga

Iyengar Yoga

The Best Yoga Studio

Embracing Wellness: The Journey of Pijush Mandal

5 Health Benefits of Yoga

Some of My Yoga Poses Perfect for Beginners

Surya Namaskar

“Peformance is very good. 👌🧘👍Best academy🧘🙂 ….”

A wonderful class. The trainers are very helpful and friendly.A All round performing yoga centre really like it . Everyone who wants to do yoga this centre must be their first choice

It has been a wonderful experience for me. ..Best yoga class in Siliguri..🥰🥰🥰 …

Best yoga center in the city also the yoga instructor is the best in it's field.

List of Trainers

Pijush Mandal

Konica Mondal

Papiya Chakraboti