I am Prashant shukla belonging to Prayagraj. I completed my graduation in electrical engineering in 2016. I did Master in Yog in 2017. 

Prashant Shukla

For those who suffer from stress related, age-related, rehabilitating from a physical injury etc. a personalised program is designed to address the imbalance of health.  One could term it as ‘Therapeutic Program’ or ‘Illness to Wellness Program’.  At the end of 1 weeks one can experience the difference.

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(Hindi) Yogic Techniques and Simple exercises for Back Pain

Yoga & Meditation

Health & Fitness

Health, Fitness & Habits

Personal and Skill Development

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Maintain good posture 

The pain may have started after a long workout  at the gym, but the strain that caused it has probably been building for years.   Most  people have poor posture when going about their daily activities, putting unnecessary strain on their backs.
 Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.”


Keep exercising 

Activity is often the best medicine for back pain. “Simple exercises like walking can be very helpful,”. “It gets people out of a sitting posture and puts the body in a neutral, upright position.

How to Reduce Back Pain (in Hindi)

Benefits of stretching include:

Reducing tension in muscles supporting the spine; tension in these muscles can worsen pain from any number of back pain conditionsImproving range of motion and overall mobilityReducing risk of disability caused by back pain

Pain that lasts longer than 3 months (chronic pain) may require weeks or months of regular stretching to successfully reduce pain. Stretches may be included as part of a physical therapy program, and/or recommended to be done at home on a daily basis.

Reduce Back Pain When Suffering From Spondylitis and Cervical Problems (in Hindi)

Anulom vilom pranayam, also called the alternate nostril breathing technique, is an incredible energiser, which works effectively to relieve stress and anxiety. Regular practitioners have also treated their serious health conditions, which include heart problems, cartilage, depression, asthma, high blood pressure and arthritis. Some of the practitioners also treated bent ligaments, neural issues, migraine pain and sinus by exercising anulom vilom pranayam.

How to do Anulom Vilom Pranayam

Sit on a mat on the floor. Cross your legs into the padmasana pose. If you cannot fold your knees completely, bend them as much as you can. 

Those who have arthritis can sit on a wooden chair with a straight back. Now place one hand with the palms facing the ceiling. Place the thumb of your other hand on one nostril and fold the index finger. Keep the ring finger extended so that it can be used to close the other nostril.

Do not lift your elbow too high, your hand will get fatigued after a while. Leave it loose and by your side. Now inhale deeply through one nostril while keeping the other one closed with your finger. Now, open the other nostril and close the one you breathed in and exhale. This is one cycle.

To start the next cycle, breathe in through the same nostril that you exhaled out of and repeat the process. Practise this asana for about three minutes initially gradually increasing the amount of time to 15 to 20 minutes.

The left nostril represents the energy of the moon that symbolises peace and tranquil and therefore, has a cooling effect. If you must purify the different Nadis or channels of the body, you must begin anulom vilom pranayama with the left nostril and exhale with the right. This is referred to as "one cycle". Start the second cycle by inhaling with the right nostril and exhaling with the left.

Repeat the cycles steadily in the beginning i.e. till your body has become strong. As the days pass, increase the number of cycles and reach the optimum level gradually. Once you have achieved the strength to practice the cycles for a longer duration, inhale with as much force as you can and then exhale with the same intensity. While you are repeating this pranayama, repeat "OM" in your mind. This meditation technique is helpful in uniting the body with spiritual powers to help reap the maximum benefits of anulom vilom possible.

Pace of Breathing: While doing this exercise, no breathing sound should be audible. The speed of inhalation and exhalation should be so gentle that even a small wad of cotton placed near the nostrils would not move. Ensure that the time taken during rechak or exhalation is double the time taken during purak or inhalation.

Practice: Close your eyes during pranayam. Imagine that your Sushumna nadi is being awakened by the friction of the Idaa and Pingla nadis and that energy is flowing right from the Muladhar Chakra or base chakra to the Shasraar Chakra or crown chakra. Believe that your entire body is being cleansed and made healthy.

Benefits of Anulom Vilom Pranayam

Not just Yogis know anulom vilom pranayama benefits. Scientists also have discovered through a research that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril. The right side of the brain controls creative activity, while the left side controls logical verbal activity.

The research showed that when the left nostril was less obstructed, the right side of the brain was predominant. Test subjects were indeed found to do better on creative tests. Similarly when the right nostril was less obstructed the left side of the brain was predominant. Test subjects did better on verbal skills.

Not just the brain, practising of anulom vilom pranayam regularly purifies the different channels of the body, making it healthy, strong and lustrous.

It cures all the diseases that occur due to the disturbance of the 'Vata Dosha'. These include rheumatism, gout, diseases that are related to the reproductive organs, and cold.

The three doshas of Vata, Kapha and Pitta are also regularised with regular practice of anulom vilom pranayam.Blood pressure and diabetes can be cured completely with the regular and dedicated practice of this pranayam.Diseases of the muscular system are cured and is beneficial in arthritis, flatulence and varicose veins, acidity and sinusitis.Thinking becomes positive and you learn to overcome tension, anger, worry and forgetfulness, anxiety, uneasiness, high blood pressure, migraine and lack of sleep.Concentration, patience, resoluteness, decision-making ability and creativity also increase as advantages of anulom vilom pranayam.Increases oxygen supply throughout the body, making one feel calm and peaceful.Relieves stress , fever, eye concerns and ear issues.Improves blood circulation.Treats migraine, blockages in the arteries of the heart and chronic sinus problems.Transforms negative thoughts to positive.Controls obesity.Streamlines metabolism.Treats conditions of constipation, gastric, acidity, allergic problems, asthma, diabetes , gastric problems and snoring. 

Best time to practice Anulom Vilom Pranayam

Pranayama or breathing exercise can be a great way to start your day. Early morning is the best time to practice and reap anulom vilom pranayama benefits, especially outside where you can find fresh air. It is recommended to do breathing exercises on an empty stomach. 

Tip: To do pranayama sit facing east or north in a comfortable cross legged position on a Yoga mat. Make sure your head, neck and chest are in a straight line and keep your spine stretched. Pranayama should not be performed within an hour of eating, bathing or sexual activity without at least an hour gap.


Anulom vilom cures blood pressure and diabetes. 

Improves concentration, patience, and creativity.
Increases oxygen supply throughout the body.

Anulom Vilom Pranayam for Reducing Back Pain (in Hindi)

Maintaining good posture while you sit, walk and sleep is probably the most important thing you can do for the health of your spine. Many people have sedentary jobs where they sit for most of the day, so the height, comfort and support of chairs are crucial. Make sure your office chair is adjustable (so you can customize it to your dimensions) and try to get one with lumbar support for your low back. At home, use cushions to support your back and prop your legs up while watching television.

Try not to cross your legs or feet when you sit because it makes your hips unlevel and puts a strain on your lower back.

Make sure your computer screen is at eye level and centred in front of your chair, otherwise, you'll strain your neck and possible develop an abnormal curvature.

Reduce Back Pain in Lying Position (in Hindi)

Back bending stretch the hip flexors and help open up the shoulders and chest, an area where lots of us hold tension. They build strength and power in the legs, arms and back muscles. By increasing mobility and awareness of the spine backbends improve posture and can help to alleviate some kinds of back and neck pain.

Simple Techniques of Reducing Back Pain in Standing Position (in Hindi)

The back provides optimal support when we stand properly and do not slouch. Sitting with proper support for the low back with shoulders back and even a foot rest can prevent low back pain. Proper balance on the feet when standing can also minimize the risk of developing low back pain while up.

Reduce Back Pain in Sitting Position (in Hindi)

Civil services aspirant| working as a teacher| vivid writer| loves to read| recommended for Indian army thrice

Mridula Pandey

This course is created after the request of amazing people/viewers of unacademy, it deals with yoga practice of everyday which will help overcome day to day challenges. it has descriptions of various asana practice to inculcate in a daily practice, which is easy and effective.  This will surely help you all as it has helped me personally.
I have devided the course into parts of asana which can be done everyday throughout the week by putting in less amount of time considering we all are aspirants and we do not have the leisure to put in hours in physical activity.

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I am pursuing b.com from daulat ram college, Delhi university . I had secured 94% in class 12. I live in New delhi.

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it is about physical fitness and health related lesson . It will create awareness and give information about how to stay healthy and fit.

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A 'Yogi' by lifestyle and profession. Working towards making the world 'Nirogi'. Unacademy is one such way to do that. :)

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(Hindi) Yoga for Improving Concentration and Memory for Students

My name is Subhav Sharma. I am passionate teacher . I run my  famous Yoga center  'Dhyan Yoga Kendra- Right way of doing Yoga' 



Subhav Sharma

नादबिन्दू उपनिषद

नादबिन्दु उपनिषद

Akansha Sharma

Keeping ourselves fit is one of the major challenges of the life. We should keep ourselves healthy so that we can get busy with other works in a life energetically. But how can we keep ourselves fit and healthy?  I am here to help you out for this ✔✔

All About Fitness : Personal Development

Pillai Sruthi P Kumar

It explains the concepts regarding plant and animal tissues, in simple language (hindi) , and helps to clear the basics making learning full of fun and interesting

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6 lessons • 1h 5m

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How to Reduce Back Pain (in Hindi)

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Reduce Back Pain When Suffering From Spondylitis and Cervical Problems (in Hindi)

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Anulom Vilom Pranayam for Reducing Back Pain (in Hindi)

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Reduce Back Pain in Lying Position (in Hindi)

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Simple Techniques of Reducing Back Pain in Standing Position (in Hindi)

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Reduce Back Pain in Sitting Position (in Hindi)