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Introduction
Most people, specially from western worlds, think of yoga as merely an eastern
exercise program. Nothing could be further from the truth. The underlying
purpose behind the practice of yoga - the literal meaning of yoga is `joining' -
is to reunite the individual self (Jiva) with the absolute or pure consciousness
(Brahma).
Union with this unchanging reality liberates the spirit from all sense of separation,
freeing it from the illusions of time, space and causation. Since according to yogic
philosophy the human body and mind are part of the illusory world of matter, with a
limited time span, while the soul /spirit is eternal and passes onto another world
when this body wears out. Thus, central to yogic philosophy are the concepts of
Karma (cause- effect relationships) and Reincarnation.
Around the sixth century B.C. appeared the massive epic The Mahabharata written
by sage Vyasa and containing The Bhagavad Gita. Apparently a set of battlefield
instructions on one's duties in life, they are very allegorical in showing how the
challenges of life have to be faced - so much so that it is often considered the best
book on management ever written. The Gita contains yoga terms and concepts to
enable the reader face life similarly.
The backbone of Raja Yoga is furnished by Patanjali's Yoga Sutra, thought to have
been written in the third century B.C. The classical text on Hatha Yoga, the Hatha
Yoga Pradipika which describes the various asanas and breathing exercises which
form the basis of the practice of modern yoga, was compiled much later by a yogi
named Svatmarama.
In the modern perspective, Yoga is one of the most effective and wholesome forms
of experience to control the waves of thought by converting mental & physical
energy into spiritual energy. Yoga eases away pent -up tension, rejuvenates the body
& soul, enhances concentration, cures diseases and keeps a hold on the aging
process.
Benefits of Yoga
Preventive Value
• Yoga helps to bring natural order and balance to the neuro-hormones and
metabolism in the body.
Curative Value
• Yogic postures activate the energies that have accumulated and stagnated in
the energy pockets of the body - since left inert, these energies create
various ailments.
• Yogic exercises cleanse your body, mind and consciousness by venting toxins
from the body.
Principles of Yoga
• Abstinence (yama)
• Observance (niyama)
• Posture (asana)
• Regulation of breath (pranayama)
• Withdrawal of Senses (pratyahara)
• Concentration (dharana)
• Meditation (dhyana)
• Super Consciousness (samadhi)
2. Proper exercise
4. Proper diet
There are different Yogic Postures for different body types. If you have not found
your body type as yet then find your Body Type. (All postures should be performed
while inhaling deeply)
• Asthma
Backward Bend, Plough, Knee to Chest, Corpse
• Backache
Knee to Chest, Plough, Half Wheel, Backward Bend
• Constipation
Backward Bend, Yoga Mudra, Knee to Chest, Shoulder Stand, Corpse. Belly
should be drawn in while doing these postures.
• Depression
Yoga Mudra, Plough, Corpse, Palm Tree, Lotus
• Sciatica
Knee to Chest, Backward Bend, Plough, Yoga Mudra, Half Wheel
• Sexual Debility
Backward Bend, Plough, Shoulder Stand, Elevated Lotus
• Varicose Veins
Head Stand, Backward Bend, Corpse
• Wrinkles
Yoga Mudra, Backward, Bend, Head Stand, Plough
• Rheumatoid Arthritis
Half Wheel, Bow, Plough, Head Stand, Backward Bend
• Headache
Plough, Yoga Mudra, Head Stand
• Insomnia
Corpse, Cobra, Backward Bend
• Menstrual Disorders
Plough, Cobra, Half Wheel, Yoga Mudra
• Peptic Ulcer
Hidden Lotus,Sheetali (inhale through coiled tongue through mouth)
• Hyperthyroidism
Shoulder Stand, Ear Knee
• Bronchitis
Head Stand, Plough, Forward Be nd, Backward Bend, Half Wheel, Fish
• Emphysema
Half Wheel, Shoulder Stand
• Sinus Congestion
Fish, Boat, Plough, Bow, Breath of Fire (Bhasrika)
• Sinus Headache
Lion, Head Knee, Fish
• Diabetes
Boat, Fish, Half Wheel, Backward Bend, Forward Bend
• Chronic Gastro
Intestinal Disorders - Fish, Locust, Cobra
• Sore Throat
Lion, Shoulder Stand, Locust, Fish
• Asthma
Half Wheel, Bow, Boat, Shoulder Stand, Palm Tree, Fish, Cobra
So just steal away 15 minutes from your hectic schedule and devote those precious
moments to Yoga!
Listed below are some of the more common yoga asanas that prove very effective
in the achieving of perfect health by ensuring a maintenance / correction of doshic
balance / imbalance. For details, please click on the asana that you would like to
know more about.
The simple exercises prepare the body for asanas, strengthening in particular the
abdominal and lower back muscles.
1. Inhaling raise the right leg as high possible; then, exhaling, lower it down.
Repeat with the left leg. Perform three times.
2. Inhaling, raise the right leg, then clasp it in both hands and pull it toward
you, keeping your head down. Take a few breaths.
3. Now raise your chin to your shin and hold for one deep breath; then exhaling,
lower the head and, leg. Repeat three times each
side.
Yogic breathing or pranayaam revitalises the body steadies the emotion and creats
great clarity of the mind. Yoga breathing exercises are performed sitting down with
the spine neck and head in a straight line in the lotus pose.
Kapalbhati
Benefits
Anuloma Viloma
In this alternate nostril breathing exercise, you inhale through one
nostril, retain the breath, then exhale through the other nostril in a
ratio of 2:8:4. If you are really healthy, you the will breathe
predominantly through the Ida nostril for about one hour and fifty
minutes, then through the other nostril. But in many people this
natural rhythm is disturbed. Anuloma Viloma restores an equal flow,
balancing the flow of prana in the body.
Description of the asana
1. Close your right nostril with your thumb and keeping it closed
breathe in through the left nostril counting up to four.
2. Hold your breath and count to sixteen while opening the right nostril and
closing your left with your third finger.
3. Breathe out slowly through the right nostril to a counterfiet.
4. Repeat the exercise but breathe in through the right nostril and out through
the left.
Brahmari
It's a kind of meditation which improves concentration memory and confidence. This
extended exhalation makes it a very beneficial exercise for pregnant women, in
preparation for labour. Sometimes known as the humming breath, Brahmari also
gives a sweet clear voice and is highly recommended for singers.
Description of the asana
To practise Brahmari
1. You partially close the glottis as you inhale through both nostrils, making a
snoring sound
2. Then exhale slowly, humming like a bee.
3. The inhalation clears and vibrates the throat area.
4. Humming while you breathe out, enables you to spin out the breath and make
a longer exhalation.
5. You should repeat Brahmari five to ten times.
Benefits
1. Lie down on your back with your legs together and your palms on your sides.
2. Inhale & raise your legs up.
3. Exhale first and then inhale.
4. Bring your hips up off the floor.
5. Support your back with your hand, keeping your elbows as close to one
another as possible.
6. Without bending your knees, exhale and bring your legs down behind your
head.
7. If you cannot yet touch the floor with your feet, keep on breathing in this
position.
8. If your feet comfortably reach the floor, walk them as far behind your head
possible.
9. With your feet curled under, push your torso up and your heels back.
10. Now clasp your hands together.
11. Breathe slowly and deeply.
Caution
If you have breathing difficulties, hernia or are having nasal congestion, do not
attempt this exercise.
Benefits
Caution
Shoulder stands should not be attempted without a qualified teacher.
Any one suffering from breathing difficulties or pain in the upper spine should not
attempt these postures.
Benefits
Description of asana
1. Lie down on your back with your legs straight and your feet together. Place
your hands, palms down, underneath your thighs.
2. Pressing down on your elbows, inhale and arch your back, resting the very
top of your head on the side, and your elbows should be on floor.
3. Exhale. Breathe deeply while in the position,keeping legs and lower torso
relaxed.
4. To come out of you back. the pose, first lift your head and place it gently back
down, than release the arms.
Note: In the fish pose, your hands should rest palms down, side by side, and your
elbows should be as close together as possible under your back.
Caution
If the fish makes you feel giddy or nauseas, stop immediately and do not attempt it
again without consulting a physician.
Benefits
Lotus warm-ups
The lotus
1. To assume the Lotus position, start by sitting with your legs out in a "V"
shape in front of you, with spine erect. Bend one knee and bring the foot in,
placing it high on the thigh. Now bring the second foot in. If you place it
under the opposite thigh, you form the Half Lotus
2. The Half lotus(Ardha Palmasan) which is easier at first, and can be used for
meditation and pranayama until your legs are more supple. For the full Lotus,
you lift the second leg in over the first placing the foot high on the opposite
thigh. In the classic Lotus, the left leg is on top, and the knees touch the
floor.
Benefits
1. Come up in to the Shoulder stand, supporting your wrist with your hands.
Bend one leg and lower the foot toward the floor.
2. Repeat with the other leg. Keep your elbows close together.
3. Walk your legs out until your knees are straight and your feet flat on the
floor.
4. Hold the pose for at least three or four deep breaths, then walk your feet
back in toward the body.
Benefits
1. Kneel down and rest your weight on your forearms, Wrap your hands around
your hands around your elbows.
2. Release your hands and place them in front if you , with fingers interlocked.
Your elbows now stay in this position.
3. Place the back of your head in your clasped hands and the top of your head
on the floor.The hands and elbows from a tripod, making a firm foundation for
the inverted body.
4. Now straighten your knees and raise your hips.
5. Without bending the knees, walk your feet in as close to your head as
possible. Pull your hips back so that your neck is not bent backward or
forward, but is in straight line with the spine.
6. Bend your knees in to your chest and lift your feet of the floor pulling your
hips backward as you do so. Pause at this point do not immediately attempt
to raise your knees higher.
7. Then, keeping your knees bent, lift them up toward the ceiling, using your
abdominal muscles.
8. Now slowly straighten your legs. You will feel most of the body's weight on
the forearms. To come down, reverse steps 5, 6 and 7. Rest in the Child's
pose for at least six deep breaths.
Cautions
People with high BP, glaucoma or a detached retina should avoid head stand.
Preferably done under supervision.
Benefits
1. If these asanas are performed regularly it will give the spine great flexibility
of movement.
2. Invigorates the internal organs, reduces fat, effective for diabetes and
stimulates the entire nervous system.
3. It also stimulates the gastric fire and , and removes all the diseases of men.
1. Lie face down with your forehead resting on the mat, your legs out behind
you, the soles of your feet facing upward and your arms by your sides, palms
downwards. Strech your neck, pushing your chin as far forward as possible,
so that it rests on the mat. Brethe out slowly.
2. Breathe in, and leaning slightly on your left arm, contract the muscles in the
small of your back and lift your left leg. It is important to keep your pelvis on
the mat and not to twist it and to keep your left arm from shoulder to
fingertips firmly on the mat. Keep your left leg straight as you lift it. Hold the
position for a few seconds, then lower your leg as your breathe out. Repeat
with the right leg.
Benefits
Benefits
1. Squat down and bring your arms between your knees. Place
your palms down flat on the floor in front of you, shoulder-
width apart, with fingers splayed and pointing lightly out ward.
Then bend your elbows out to the sides, making the backs of your arms into
shelves for your knees to rest on.
2. Choose a point on the floor in front of you on which to focus. Inhale, then
while you retain the breath, lean toward this point, transferring your weight
to your hands and lifting your toes up. Exhale and hold the pose for three or
four deep breaths.
Benefits
1. Stand with your feet well apart (about 3-4 feet). Point
your left foot to the left, and your right foot slightly to
the left. Stretch your left arms out at shoulder level and
bring the right arm straight up, against your right ear.
Now inhale.
2. As you exhale, bend to the left and slightly forward to
bypass your ribs. Slide your left hand down your left leg
and hold on to the lowest part you can reach. Look out
at your right hand. Take several full breaths in this position before releasing
it. Repeat, bending to the right.
Benefits
1. Lie on your back and feet spread about 18 inches apart and hands about 6
inches from your sides, palms up.
2. Ease yourself into the pose, making sure the body is symmetrical.
3. Let your thighs, knees turn outward.
4. Close your eyes and breathe deeply .
Benefits
1. Kneel on the mat and sit on your heels. Place your hands down on your Knees
and look straight ahead.
2. Now breathe in deeply, through your nose, lean slightly forward and exhale
forcefully, opening your mouth as wide as you can shouting 'HAA'. At the
same time stretch your tongue out and bend down so it touches your chin.
Glare at the tip of your nose. Raise your hands and tighten all the muscles in
your arms, hands and fingers. Hold the pose as long as you can.
3. Let all your muscles relax slowly, breathe nomally for a few minutes . Then
repeat 2-3 times
Benefits
1. Keeping feet far apart and hands on hips arch slowly backward.
2. Keep your weight on your knees and push your hips forward.
3. Inhale, raise your arms over and behind your head and drop back onto your
hands.
4. To stand up again , shift your weight to your knees, then push yourself
forward and bring your arms up one at a time or both at once.
20. Yogamudra
Benefits
Benefits
1. Highly beneficial for indigestion ,flatulence and allied problems, as the weight
of the body presses the elbow into the upper abdomen, massaging the
pancreas and spleen.
1. Sit back on your heel with knees apart. Place your palms on the floor, fingers
pointing back toward your feet.
2. Using your arms bend forward and place the top of your head on the floor.
Keep your elbows together, pressing into the upper abdomen.
Benefits
1. As the stomach is pressed and then allowed to go limp in this asana , the liver
, urinary bladder, spleen, intestines and stomach are well exercised by it.
2. Helps one to get rid of constipation , improves appetite, releases wind and
reduces flatulence.
1. Lie down on a mat . Exhale and stop breathing. Lift left leg, bend it and bring
it up to the stomach. Let the knee touch the chin , with the rest of the leg
touching the chest, press down on the leg, so that the stomach and chest
receive pressure.
2. Lift your neck and place your chin on the knee. Remain in this position as long
as you can hold your breath. Then breath slowly, and straighten you leg. Put
your head back on the floor.
3. Repeat with the right leg.
4. Repeat the same with the both legs
5. Repeat the whole operation three times.
Benefits
Benefits
1. Bend both knees and bring both knees to the chest. Inter lock
your fingers and clasp the hands and on the Shinbones just
below the knees. Inhale deeply.
2. Holding the breath, raise the head and shoulder and try to
place the nose in the space between the two knees.
Benefits
2. strengthens abdomen
Benefits
1. It alleviates constipation
4. Using the back muscles, raise the left leg as high as possible,
keeping the other leg straight, relaxed and in contact with
the floor.
27. Vajrasana
Benefits
Caution
2. Draw both toes together, and with heels apart, sit on them.
Keep your hands straight on the respective knees.
4. Now lie on your back or stretch your legs in front with hands
at the back and relax.
28. Janusirasana
Benefits
Caution
2. Now bend the left leg, bring your heel to the groin and touch
the right thigh with your foot. Keep hands on your lap.
Keep your hands straight on the respective knees.
4. Your head should touch the right knee. Initially, if you find it
difficult, hold the lower end of your foot and bend your head.
5. Once you get used to the posture try doing it the right way.
Sit straight, breathe normally and stay in this position for six
counts..
6. Repeat this with the other side. The entire sequence c omprises
one time. Repeat four times.
• Sit in the base position with the legs outstretched and the feet slightly apart.
Place the hands beside and slightly behind the buttocks.
• Lean backs a little, using the arms to support the back.
• Keep the spine as straight as possible.
• Be aware of the toes. Move the toes of both feet slowly backward and
forward, keeping the feet upright and the ankles relaxed and motionless.
• Hold each position for a few seconds.
• Repeat 10 times.
Breathing:
Inhale as the toes move backward. Exhale as the toes move forward.
Awareness:
On the breath, mental counting and the stretching sensation produced by the
movement.
Ankle Bending:
Breathing:
Inhale as the feet move backward. Exhale as the feet move forward.
Awareness:
On the breath, mental counting and the stretch in the foot, ankle, calf and leg
Ankle rotation:
Breathing:
Awareness:
Explanation:
Description:
Benefits:
Skandh Chakra is an Indian translation for Shoulder Socket Rotation pose. This
asana has two variations. You can learn this asana as below:
Variation I:
Variation II:
Breathing Pattern:
Consciousness:
• On the breathing.
• Mental counting.
• The rotation of hip joints.
Benefits: