READ THE YOGA BOOK
INTERNATIONAL DAY OF YOGA
21st June
Common Yoga Protocol
Ministry of Ayurveda, Yoga & Naturopathy,
Unani, Siddha and Homoeopathy (AYUSH)
Content
Message by Honb'le Prime Minister of India
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Introduction
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1
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What is Yoga?
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1
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Brief history and development of Yoga
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2
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The Fundamentals of Yoga
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3
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Traditional Schools of Yoga
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4
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Yogic practices for health and wellness
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4
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General Guidelines for Yoga Practice
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6
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1.
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Prayer
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9
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2. Sadilaja /Cạ̄lana
Kriyas/Loosening Practices
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I.
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Neck Bending
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9
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II.
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Trunk Movement
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11
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III.
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Knee Movement
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12
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3.
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Yogāsanas
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13
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A.
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Standing Posture
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13
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Tādāsana
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13
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Vṛiksāsana
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13
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Pāda-Hastāsana
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14
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Ardha Cạkrāsana
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15
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Trikoṇāsana
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16
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B.
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Siting Posture
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17
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Bhadrāsana
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17
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Ardha Uṣṭrāsana
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18
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Śaśānkāsana
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Vakrāsana
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20
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C.
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Pron Postures
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21
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Bhujangāsana
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21
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Śalabhāsana
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Makarāsana
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23
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D.
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Supine Postures
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24
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Śetubandhāsana
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24
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Pavanamuktāsana
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25
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Śavāsana
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26
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4.
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Kapālabhāti
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27
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5.
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Prāṇāyāma
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29
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Nadiśodhana / Anuloma Viloma Prāṇāyāma
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29
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Bhrāmarī Prāṇāyāma
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30
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6.
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Dhyāna in Śambhavī Mudra
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31
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7.
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Sankalpa
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32
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8.
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Sạntih Pātha
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33
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Textual References
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34
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Message
"Yoga is an invaluable
gift of ancient Indian tradition. It embodies unity of mind and body; thought
and action; restraint and fulfillment; harmony between man and nature and a
holistic approach to health and well-being. Yoga is not about exercise but to
discover the sense of oneness with ourselves, the world and Nature. By changing
our lifestyle and creating consciousness, it can help us to deal with climate
change. Let us work towards adopting an International Yoga Day."
Speech of Honorable Prime
Minister of India Shri Narendra Modi at the 69th session of United Nations General
Assembly (UNGA) on September 27,
2014.
COMMON YOGA PROTOCOL
INTRODUCTION
While
addressing the 69th session of United Nations General Assembly
(UNGA) on September 27, 2014, the Honorable Prime Minister of India Shri
Narendra Modi urged the world community to adopt an International Day of Yoga.
"Yoga
is an invaluable gift of ancient Indian tradition. It embodies unity of mind
and body; thought and action; restraint and fulfillment; harmony between man
and nature and a holistic approach to health and well-being. Yoga is not about
exercise but to discover the sense of oneness with ourselves, the world and
Nature. By changing our lifestyle and creating consciousness, it can help us to
deal with climate change. Let us work towards adopting an International Yoga
Day," Shri Modi said.
On
December 11, 2014, the 193 member UNGA approved the proposal by consensus with
a record 177 co-sponsoring countries a resolution to establish 21st
June as "International Day of Yoga". In its resolution, the UNGA
recognised that Yoga provides a holistic approach to health and well-being and
wider dissemination of information about the benefits of practicing Yoga for
the health of the world population. Yoga also brings harmony in all walks of
life and thus, is known for disease prevention, health promotion and management
of many lifestyle-related disorders. This booklet intends to give a brief
overview about Yoga and Yogic practices to orient one towards comprehensive
health for an individual and the community.
What is Yoga?
Yoga is
essentially a spiritual discipline based on an extremely subtle science which
focuses on bringing harmony between mind and body.
It is an
art and science for healthy living. The word "Yoga" is derived from
the Sanskrit root yuj meaning
"to join", "to yoke" or "to unite". According to
Yogic scriptures, the practice of Yoga leads to the union of individual
consciousness with universal consciousness. According to modern scientists,
everything in the universe is just a manifestation of the same quantum
firmament. One who experiences this oneness of existence is said to be "in
Yoga" and is termed as a yogi who has attained a state of freedom,
referred to as mukti, nirvāna, kaivalya or moksha.
"Yoga"
also refers to an inner science comprising of a variety of methods through
which human beings can achieve union between the body and mind to attain
self-realisation. The aim of Yoga practice (sādhana)
is to overcome all kinds of sufferings that lead to a sense of freedom in every
walk of life with holistic health, happiness and harmony.
Brief history and development of Yoga
The science of Yoga has its
origin thousands of years ago, long before the first religion or belief systems
were born. According to Yogic lore,
Shiva has seen as the first yogi or ādiyogi and the first guru or ādiguru. Several thousand years ago, on the banks of lake
Kantisarovar in the Himalayas, ādiyogi
poured his profound knowledge into the legendary saptarishis or "seven sages". These sages carried this
powerful Yogic science to different parts of the world including Asia, the
Middle East, northern Africa and South America. Interestingly, modern scholars
have noted and marvelled at the close parallels found between ancient cultures
across the globe. However, it was in India that the Yogic system found its
fullest expression. Agastya, the saptarishi who travelled across the Indian
subcontinent, crafted this culture around a core Yogic way of life.
Yoga is widely considered as
an "immortal cultural outcome" of the Indus Saraswati Valley
Civilisation – dating back to 2700 BC – and has
After Patanjali, many sages
and Yoga masters contributed greatly for the preservation and development of
the field through well-documented practices and literature. Yoga has spread all
over the world by the teachings of eminent Yoga masters from ancient times to
the present date. Today, everybody has conviction about Yoga practices towards
the prevention of disease, maintenance and promotion of health. Millions and
millions of people across the globe have benefitted by the practice of Yoga and
the practice of Yoga is blossoming and growing more vibrant with each passing
day.
The Fundamentals of Yoga
Yoga
works on the level of one's body, mind, emotion and energy. This has given rise
to four broad classifications of Yoga: Karma
Yoga where we utilise the body; Jnāna
Yoga where we utilise the mind; Bhakti
Yoga where we utilise the emotion and
Kriya Yoga where we utilise the
energy. Each system of Yoga we practice falls within the gamut of one or more
of these categories.
Traditional schools of Yoga
The
different philosophies, traditions, li neages and guru-shishya paramparas of
Yoga led to the emergence of different traditional schools. These include Jnāna
Yoga, Bhakti Yoga, Karma Yoga, Pātanjala
Yoga, Kunḍạlini Yoga, Haṭha Yoga,
Dhyāna Yoga, Mantra Yoga, Laya Yoga, Rāja Yoga, Jain Yoga, Bouddha Yoga etc. Each
school has its own approach and
practices that lead to the ultimate aim and objectives of Yoga.
Yogic practices for health and wellness
The
widely practiced Yoga sadhanas are: Yama, Niyama, Āsana, Prānāyāma, Pratyāhara, Dhārana, Dhyāna, Samādhi,
Bandhas and Mudras, Shatkarmas, Yuktāhāra, Mantra-japa, Yukta-karma etc.
Yamas are restraints and Niyamas are observances. These are considered to be pre-requisites for
further Yogic practices. Āsanas, capable of bringing about stability
of body and mind, "kuryat-tad-asanam-sthairyam",
involve adopting various psycho-physical body patterns and giving one an ability to maintain a body position (a
stable awareness of one's structural existence) for a considerable length of
time.
Prānāyāma consists of developing awareness of one's breathing followed by willful regulation of
respiration as the functional or vital basis of one's existence. It helps in
developing awareness of one's mind and helps to establish control over the
mind. In the initial stages, this is done by developing awareness of the
"flow of in-breath and out-breath" (svāsa-prasvāsa) through nostrils, mouth and other body openings,
its internal and external pathways and destinations. Later, this phenomenon is
modified, through regulated, controlled
Pratyāhara indicates dissociation of
one's consciousness (withdrawal) from
the sense organs which connect with the external objects. Dhārana indicates broad based field of attention (inside the body
and mind) which is usually understood as concentration. Dhyāna (meditation) is contemplation (focussed attention inside the body and mind) and Samādhi (integration).
Bandhas and Mudras are practices associated with Prānāyāma. They are
viewed as the higher yogic practices that mainly adopt certain physical
gestures along with control over respiration. This further facilitates control
over mind and paves way for higher Yogic attainment. However, practice of dhyāna, which moves one towards self-realisation and leads one to
transcendence, is considered the essence of Yoga
Sādhana.
Śaṭkarmas are
detoxification procedures that are clinical in nature and help
to remove the toxins accumulated in the body. Yuktāhāra advocates appropriate food and food habits for healthy
living.
A Yoga practitioner should follow the guiding
principles given below while performing Yogic practices:
BEFORE THE
PRACTICE
·Śauca
means
cleanliness - an important prerequisite for Yogic practice. It includes cleanliness of
surroundings, body and mind.
·Yogic
practice should be performed in a calm and quiet atmosphere with a relaxed body and mind.
·Yogic
practice should be done on an empty stomach or light stomach. Consume small
amount of honey in lukewarm water if you feel weak.
·Bladder
and bowels should be empty before starting Yogic practices.
·Amattress,
Yoga mat, durrie or folded blanket should be used for the practice.
·Light
and comfortable cotton clothes are preferred to facilitate easy movement of the body.
·Yoga
should not be performed in state of exhaustion, illness, in a hurry or in acute
stress conditions.
·Incase
of chronic disease/ pain/ cardiac problems, a physician or a Yoga therapist should be
consulted prior to performing Yogic practices.
·Yoga
experts should be consulted before doing Yogic practices during pregnancy and menstruation.
·Practice
sessions should start with a prayer or invocation as it creates a conducive environment to relax
the mind.
·Yogic
practices shall be performed slowly, in a relaxed manner, with awareness of the body and breath.
·Donot
hold the breath unless it is specially mentioned to do so during the practice.
·Breathing
should be always through the nostrils unless instructed otherwise.
·Donot
hold body tightly, or jerk the body at any point of time.
·Perform the
practices according to your own capacity.
·Ittakes
some time to get good results, so persistent and regular practice is very essential.
·There
are contra-indications/ limitations for each Yoga practice and such contra-indications should always be kept in mind.
·Yoga session
should end with meditation/ deep silence /
Śhānti paṭha.
AFTER PRACTICE
·Bath may be
taken only after 20-30 minutes of practice.
·Food may be
consumed only after 20-30 minutes of
practice.
A few dietary guidelines can
ensure that the body and mind are flexible and well-prepared for practice. A
vegetarian diet is usually recommended, and for a person over 30 years, two
meals a day should suffice, except in cases of illness or very high physical
activity or labour.
HOW YOGA CAN
HELP
Yoga is essentially a path
to liberation from all bondage. However, medical research in recent years has
uncovered many physical and mental benefits that Yoga offers, corroborating the
experiences of millions of practitioners. A small sampling of research shows
that:
·Yoga
is beneficial for physical fitness, musculoskeletal functioning and
cardio-vascular health.
·Itis
beneficial in the management of diabetes, respiratory disorders, hypertension,
hypotension and many lifestyle-related disorders.
·Yoga
helps to reduce depression, fatigue, anxiety disorders and stress.
·Yoga regulates
menopausal symptoms.
PRAYER
Yogic Practice shall start
with a prayer or prayerful mood to enhance the benefits of practice.
Saṃgacchadhvaṃ saṃvadadhvaṃ
saṃ vo manāṃsi jānatām
devā bhāgaṃ yathā pūrve
sañjānānā upāsate ||
May you move in harmony; may you speak in unison; let our mind be equanimous like in the beginning; let the divinity manifest in your sacred endeavours.
SADILAJA / C̣ĀLANA KRIYAS / LOOSENING PRACTICES
The C̣ālana Kriyas/loosening practices/Yogic Suksma Vyāyāmas help to increase microcirculation. These practices can be done while standing and sitting.
NECK BENDING
Sthiti: Samasthiti (Alert Posture)
Technique
Stage - i : (Forward and Backward Bending)
Stand with the feet comfortably apart.
Keep the hands straight beside the body.
This is Samasthiti. This is also called Tādāsana.
Keep your arms on the waist.
While exhaling, move the head forward slowly and try to touch the chin to the chest.
While inhaling, move the head as far back as is comfortable.
This is one round: repeat 2 rounds.
Stage - ii : (Right and Left bending)
While exhaling, bend the head slowly to the right; bring the ear as close as possible to the shoulder without raising the shoulder.
While inhaling, bring the head to normal position.
Similarly, while exhaling, bend the head to the left side.
Inhale and bring the head up to normal position.
This is one round: repeat 2 rounds.
Stage - iii : (Right and Left Twisting)
Keep the head upright.
While exhaling, gently turn the head to the right so that the chin is in
l i n e w i t h t h e shoulder.
While inhaling, bring the head to the normal position.
Similarly, while exhaling, turn the head to the left.
Inhale and bring the head to the normal position.
This is one round: repeat 2 rounds.
Stage - iv : Neck Rotation
Exhale; bend the head forward trying to touch the chin to the chest.
Inhale; slowly rotate the head clockwise in a circular motion, exhale while coming down
Do a full rotation.
Then rotate the head in anti-clockwise direction.
Inhale; go back and exhale, come down.
This is one round: repeat 2 rounds.
Note:
Move the head as far as possible. Do not over strain.
Keep the shoulders relaxed and steady.
Feel the stretch around the neck and loosening up of the joints and muscles of the neck.
Can be practiced sitting in a chair.
People with neck pain can do the practice gently especially when taking the head back to the extent it is comfortable.
Elderly people and persons with cervical spondylitis, high blood pressure may avoid these practices.
II. TRUNK MOVEMENT
Trunk Twisting (Katishakti Vikasak)
Sthiti: Samasthiti (Alert Posture)
Technique
Keep the legs about 2-3 feet apart.
Rise both the arms up to chest level with palms facing each other and keep them parallel.
While exhaling twist the body towards the left side so that the right palm touches the left shoulder, come back with inhalation.
While exhaling twist the body towards the right side so that the left palm touches the right shoulder, come back with inhalation.
This is one round: repeat two more times.
Relax in Samasthiti.
Note:
Do slowly with breathing.
Cardiac patients shall do with care.
Avoid this practice in case of severe back pain, vertebral and disc disorders, after abdominal surgery and during menstruation.
III. KNEE MOVEMENT
Sthiti: Sama Sthiti (Alert Posture)
Technique
Inhale, lift your arms up at the shoulder level, palms facing downwards.
Exhale, bend the knees and bring down your body to the squatting position.
In the final position both the arms and thighs should be parallel to the ground.
Inhale, and straighten the body.
Exhale while bringing down the hands.
Repeat two more times.
Note:
Strengthen knees' and hips' joint.
Avoid this asana in case of acute conditions of arthritics.
YOGĀSANAS
A. STANDING POSTURES
TĀDĀSANA (Palm Tree Posture)
Tāda means palm tree or mountain. This asana teaches one to attain stability and
firmness and forms the base for all the standing asana.
Technique
Stand with feet 2 inches apart.
Interlock the fingers, and
turn the wrist outwards. Now inhale, raise the arms up and bring them in line
with the shoulders.
Raise the heels off the
floor and balance on the toes. Stay in this position for 10 -15 seconds.
Exhale, bring the heels down.
Release the interlock of the
fingers and bring the arms down parallel to the trunk, and come back to
standing posture.
Benefits
This asana brings stability in the body, helps to clear up congestion of
the spinal nerves, corrects faulty posture.
Helps to increase height up to a certain age.
A word of
caution
Avoid lifting the toes in
case of acute cardiac problems varicose veins and vertigo.
VRḲŚĀSANA (The Tree Posture)
Vrḳśa means tree. The final position of this āsana resembles the
shape of a tree, hence the name.
Technique
Stand with feet 2 inches apart.
Focus on a point in front.
Exhale, bend the right leg
and place the foot on the inside of the left thigh. The heel should be touching
the perineum.
Inhale and extend the arms
up and join the palms.
Stay in the position for 10
to 30 seconds and breathe normally.
Exhale and bring the arms and right foot down.
Relax and repeat the asana by bending the left leg.
Benefits
Improves neuro-muscular
coordination, balance, endurance and alertness.
It tones up the leg muscles
and rejuvenates the ligaments also.
A word of
caution
Please avoid this practice
in case of arthritis, vertigo and obesity.
PĀDA-HASTĀSANA (The Hands to Feet Posture)
Pāda means feet,
hasta means hands. Therefore, Pāda
Hastāsana means taking the palms down towards the feet. This is also referred as Uttānāsana.
Technique
Stand straight with feet 2 inches apart.
Inhale slowly and raise the arms up.
Stretch up the body from the waist.
Exhale and bend forward
until the trunk is parallel to the ground.
Exhale, and bend forward until the entire
palm rests on the ground.
Maintain this final posture for 10-30
seconds.
Those who
are having stiff back should bend
according
to their capacity.
Now inhale, come up slowly
to the vertical
position and stretch the arms above the head.
Exhale and slowly return to the starting
position in reverse
order.
Relax in Tādāsana.
Benefits
Makes the spine flexible,
improves digestions, and
prevents
constipation and menstrual problems. A
word of caution
Please avoid this practice
in case of cardiac or back
problems, abdominal
inflammation, hernia and ulcers, high myopia, vertigo and during pregnancy.
Those with vertebral and
disc disorders should also avoid this practice.
ARDHA CẠKRĀSANA (The Half
Wheel Posture)
Ardha means half. Cạkra means
wheel. In this posture, as the body
takes the shape of a half wheel, hence it is called Ardha Cạkrāsasna.
Technique
Support the back at the
waist with all the fingers together pointing forward or downward.
Drop the head backwards
and stretching the neck muscles. As you inhale, bend backwards from the lumbar
region; exhale and relax.
Stay here for 10-30 seconds with normal
breathing.
Inhale and slowly come up.
Benefits
Ardha Cạkrāsana makes the spine
flexible and strengthens the spinal nerves.
Strengthens the neck muscles, and improves
breathing capacity.
Helps in cervical spondylitis.
A word of caution
Avoid this posture in case
of vertigo or a tendency to giddiness.
Hypertensive patients shall bend with care.
TRIKONẠ̄SANA (The
Triangle Posture)
Trikonạ means triangle. Tri means
three and kona is an angle. As the āsana resembles three arms triangles made by the trunk
and the limbs, it has been named Trikonāsanạ.
Technique
Stand with your feet
comfortably apart.
Slowly raise both the arms
sideways till they are horizontal.
Exhale, slowly bend to the
right side and place the right hand just behind the right foot.
The left arm is straight up, in line with the
right arm.
Turn the left palm forward.
Turn your head and gaze at the tip of the left
middle finger.
Remain in the posture for
10-30 seconds with normal breathing.
As you inhale slowly come up.
Repeat for the left side.
Benefits
Prevents flat foot.
Strengthens calf, thigh and waist muscles.
Makes the spine flexible, improves lungs
capacity.
A word of caution
Avoid this posture in case of slipped disc,
sciatica, and after
undergoing abdominal surgery.
Do not do beyond limits and overdo the lateral
stretch.
If one cannot touch the
feet, one can reach for the knees instead.
B. SITTING
POSTURES
BHADRĀSANA (The
Firm/ Auspicious Posture)
Bhadhra means firm or auspicious.
Sthiti: Long sitting posture (Viṣrāmāsana)
Technique
Sit erect with the legs stretched out straight
in the front.
Keep the hands beside the hips. This is
Dandāsana.
Now put the soles of your
feet together.
Exhale and clasp your hands together
over your toes. Pull your
heels as close as possible up to perineum region.
If your thighs are not touching or are
not close to the
floor, place a soft cushion underneath the knees for support. This is the final
position.
Stay here for some time
Benefits
Keeps the body firm and stabilize the mind.
Keeps the knees and hip joints healthy.
Helps to relieve knee pain.
Acts on the abdominal organs
and releases any tension in the abdomen.
Benefits women by relieving
abdominal pain often experienced during menstruation.
A word of caution
Avoid this practice in case of severe arthritis and sciatica.
ARDHA USṬṚĀSANA (The Half
Camel Posture)
Sthiti: Long sitting posture (Viṣrāmāsana)
Usṭ̣ar means camel. The final
version of this āsana resembles the hump of a camel. In this version,
only the first stage (half) of the āsana
is being practiced.
Technique
Sit in Visṛāmāsana.
Come to Dandāsana.
Fold your legs and sit on your heels.
Keep the thighs close and big toes touching.
Place the hands on the knees.
The head and back should be straight.
This is Vajrāsana.
Stand on your knees.
Place the hands on the waist
with fingers pointing downward.
Keep the elbows and shoulders parallel.
Bend the head back and stretch the neck
muscles; inhale and bend the trunk backwards as much as possible. As you
exhale, relax.
Keep the thighs perpendicular to the ground.
Remain in the posture for
10-30 seconds with normal breathing.
Return with inhalation; sit in Vajrāsana.
Relax in Visṛāmāsana.
Note
If you can reach the heels, you can place your
hands on
them and bend backwards.
This is called Ustrāsanạ.
Benefits
Relieves constipation and back pain.
Increases blood circulation to the head and
cardiac region.
A word of caution
In case of hernia and
abdominal injuries, arthritis, vertigo and pregnancy, please avoid doing this āsana.
ŚAŚĀNKĀSANA (The Hare
Posture)
Śaśanḳa means hare.
Sthiti: Vajrāsana
Technique
Sit in Vajrāsana.
Spread both the knees wide
apart, keep the big toes touching.
Keep the palms between the knees.
Exhale and slowly stretch them full length.
Bend forward and place the
chin on the ground.
Keep the arms parallel.
Look in front and maintain the posture.
Inhale and come up.
Exhale and come back to Vajrāsan.
Stretch your legs back to Visṛāmāsan
Benefits
It helps to reduce stress, anger etc
It tones up reproductive
organs, relieves constipation, improves digestion and relieves back pain.
A word of caution
Please avoid this posture in case of acute
backache.
Patients with osteoarthritis
of the knees should exercise with caution or avoid Vajrāsana.
VAKRĀSANA (The
Spinal Twist Posture)
Vakra means twisted. In this āsana, the spine is twisted which has a rejuvenating effect on its
functioning.
Sthiti: Dandāsana
Technique
Bend the right leg, and
place the right foot beside the left knee.
As you exhale, twist the body to the right.
Bring the left arm around
the right knee and clasp the right big toe or place the palm beside right foot.
Take the right arm back and
keep the palm on the ground with the back straight.
Remain in the posture for
10-30 seconds with normal
breathing and relax.
Take out your hands with exhalation and relax
Repeat the same on the other side.
Benefits
Increases flexibility of the spine.
Helps to overcome constipation, dyspepsia.
Stimulates pancreas and
helps in the management of diabetes.
A word of caution
Please avoid this posture in
case of severe back pain, vertebral and disc disorders, after abdominal surgery
and during menstruation.
C. PRONE POSTURES
BHUJANGĀSANA (The
Cobra Posture)
Bhujanga means snake or cobra. In
this āsana, the body is raised like hood of a snake.
Stithi: Prone posture or Makarāsana Technique
Lie down on your stomach,
rest you head on your hands and relax the body.
Now join your legs and stretch
your arms.
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Sarala
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Bhujangāsana
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Keep the forehead on the
ground.
Now place your hands just
beside the body; keep palms and elbows on the ground.
As you inhale slowly, lift
the chin and chest come up to navel region.
Stay there comfortably.
This is called Sarala Bhujangāsana.
Now come back and place your
forehead on the ground.
Keep your palms besides the
chest where your elbows were and raise the elbows.
Inhale; slowly lift the chin
and chest up to navel region.
This is Bhujangāsana. Bhujangāsana
Exhale, rest your forehead
on the ground and place your palms and rest your head on the palms and spread
your legs and relax.
Note:
Keep the legs firm so that
no load or strain is felt on the lumbar spine.
Benefits
This āsana is best for stress management.
It reduces abdominal fat and alleviates
constipation.
It also helps to remove backache and bronchial
problems.
A word of
caution
Those who have undergone
abdominal surgery should avoid this asana
for 2-3 months.
Those who suffer from
hernia, ulcers should not practice this asana.
ŚALABHĀSANA (The Locust Posture)
Śalaba means a locust.
Sthiti: Prone posture; Makarāsana
Technique
Lie down on your stomach in Makarāsana.
Rest the chin on the
floor; keep both hands beside the body; palms facing upwards
Inhale, raise the legs off the floor as much
as you can without bending the knees.
Extend the arms and legs
well to ease the lift of the body off the floor.
Stay in this position for 10-20 seconds
breathing normally.
Exhale, bring the legs down towards the floor.
Rest for a few seconds in Makarāsana.
Note:
Pull up the knee caps and
squeeze the buttocks to improve the posture. This āsana is more beneficial when performed after Bhujangāsana
Benefits
Helps in sciatica and lower backache.
Tones the hip muscles and those in the kidney
region.
Reduces fat on the thighs
and buttocks; good in weight management
Helps the abdominal organs aiding digestion
A word of
caution
Cardiac patients should
avoid this posture. Please proceed cautiously in case of sever lower back pain.
People with high blood
pressure, peptic ulcers and hernia should also avoid this posture.
MAKARĀSANA (The Crocodile Posture)
In Sanskrit, Makara means crocodile. In this āsana,
the body resembles a crocodile.
Sthiti: Prone relaxation posture
Technique
Lie down on your stomach
with the feet wide apart, feet pointing outward.
Bend both the arms and
place the right hand on the
left hand.
Place the forehead on your hands.
Keep the eyes closed. This is Makarāsana.
This asana is practiced for relaxation in all
prone postures.
Benefits
Promotes relaxation of the lower back.
Helps in recovery of back problems.
Indicated for all orthopedic ailments.
Indicated to counter stress and anxiety.
A word of
caution
Avoid this practice in case
of low blood pressure, severe cardiac problems and pregnancy.
D. SUPINE POSTURES
ŚETUBANDHĀSANA (The Bridge Posture)
Setubandha means formation of bridge. In this posture, the body is positioned like a bridge, hence the name. This is also
called as Cạtusp̣ādāsana.
Sthiti: Supine lying; Śavāsana. Technique
Bend both the legs at the
knees and bring the heels near the buttocks.
Hold both the ankles
firmly; keep the knees and feet in one straight line.
Inhale; slowly raise your
buttocks and trunk up as much as you can to form bridge.
Remain in this position for
10-30 seconds, with normal breathing.
Exhale, slowly return to the original position
and relax in
Śavāsana.
Note
In the final position, the
shoulders and head remain in contact with the floor.
If required, in the final
position, you can support your body at the waist with your hands.
Benefits
Relieves depression and
anxiety. Strengthens lower back muscles.
Stretches abdominal organs,
improves digestion and helps to relieve constipation.
A word of caution
People suffering from ulcers
and hernia, and women in advanced stages of pregnancy should not practice this asana.
PAVANAMUKTĀSANA (The Wind
Releasing Posture)
Pavan means wind and mukta means
to release or to make free. As the
name suggests, this asana is useful
in removing wind or flatulence from the stomach and intestines.
Sthiti: Śavāsana
Technique
Lie down flat on the back.
Bend both the knees and
bring the thighs to the chest.
Interlock the fingers
and clasp the shin below knees.
Exhale; rise the head till
your chin touches the knees and relax.
This is Pavanamuktāsana.
Bring the head back to the ground.
While exhaling, lower the legs to the floor.
Rest in Śavāsana
Note
Synchronise your breathing with the leg
movement.
While touching the knee with
the nose/ forehead, you should be able to feel the lumbar region stretch; keep
the eyes closed and focus your attention on the lumbar region.
Benefits
Removes constipation; gives
relief from flatulence, decreases the bloating sensation in the abdomen and
aids digestion.
Offers deep internal
pressure, massage and stretching of the highly complicated network of muscles,
ligaments and tendons in the pelvis and waist region.
It tones up the back muscles and spinal
nerves.
A word of caution
Please avoid this practice in
case of abdominal injuries, hernia, sciatica or severe back pain and during
pregnancy.
ŚAVĀSANA (The Dead
Body Posture)
Sava means
dead body. The final position in this
āsana resembles a dead body.
Sthiti: Supine Relaxation Posture Technique
Lie down on your back
with arms and legs comfortably apart.
Palms facing upward; eyes closed.
Relax the whole body consciously.
Become aware of natural
breath and allow it to become rhythmic and slow.
Remain in the position till you feel refresh
and relax.
Benefits
Helps to relieve all kinds
of tensions and gives rest to both body and mind.
Relaxes the whole psycho-physiological system.
The mind, which is
constantly attracted to the outer world, takes a U-turn and moves inwards, thus
gradually getting absorbed; as the mind turns quiet and absorbed, the
practitioner remains undisturbed by the external environment.
It is found very beneficial
in the management of stress and its consequences.
KAPĀLABHĀTI
Sthiti: Any meditative posture eg Suḳāsana/Padmāsana/ Vajrāsana
Technique
Sit in any meditative posture.
Close the eyes and relax the
whole body.
o Inhale deeply through both
nostrils,
expand the chest.
Expel the breath with
forceful contractions of the abdominal muscles and relax.
Do not strain.
Continue active/forceful exhalation and
passive inhalation.
Complete 30 rapid breaths,
then take a deep breath and exhale slowly.
This is one round of Kapālabhāti.
Each round shall be followed by deep
breathing.
Repeat 2 more rounds.
Breathing: Forceful exhalation by contracting the abdominal muscles, without any undue movements in the chest and shoulder region.
Inhalation should be passive throughout the practice.
Number of rounds: Beginners can practice up to 3 rounds of 20 breaths each. The count and rounds can be increased gradually
over a period of time.
Benefits
Kapālabhāti
purifies the frontal air sinuses; helps to overcome cough disorders.
It is useful in treating
cold, rhinitis, sinusitis, asthma and bronchial infections.
It rejuvenates whole body,
and keeps the face young and vibrant.
It balances and strengthens
the nervous system and tones up the digestive system.
A word of caution
Please avoid this practice in case of cardiac
conditions and giddiness, high blood pressure, vertigo, chronic bleeding in the
nose, epilepsy, migraine, stroke, hernia and gastric ulcers.
PRĀṆYĀĀMA
NADIŚODHANA or ANULOMA VILOMA PRĀṆĀYĀMA (Alternate Nostril Breathing)
The main characteristic
feature of this prāṇyāāma is alternate breathing
through the left and right nostrils without or with retention of breath (kumbhaka).
Sthiti: Any
meditative posture.
Technique
Sit in any meditative posture.
Keep the spine and head
straight with eyes closed.
Relax the body with few deep breaths.
Keep the left palm on the
left knee in Jnāna mudra. The right hand should be in Nāsāgra
mudra.
Place the ring and small
fingers on the left nostril; fold the middle and index finger. Place the right
thumb on the right nostril;
Breathe in from the left
nostril; then close the left nostril with the small and ring fingers and
release the thumb from the right nostril; exhale through the right nostril.
Next, inhale through the right nostril.
At the end of inhalation,
close the right nostril, open the left nostril and exhale through it.
This complete process is one
round of the Nādiśodhana or Anuloma Viloma Prāṇyāāma
Repeat 5 rounds.
Ratio and timing
For beginners, the duration
of inhalation and exhalation should be equal.
Gradually make 1:2;
inhalation: exhalation
Breathing
Breath should be slow, steady and controlled.
It should not
be forced or restricted in any way.
Benefits
The main purpose of this prāṇyāāma is to purify the
principle channels of
carrying energy called naid's; hence
nourishes the whole body.
Induces tranquility and helps to improve
concentration
Increases vitality and lowers the level of
stress and anxiety
It elevates cough disorders.
BHRĀMARĪ PRĀNĀYĀMA
(BHRĀMARĪ RECAKA)
Bhrāmarī is derived from bhramara which means a black bee. During the practice of this prānāyāma, the sound produced resembles
the buzzing of a black bee.
Sthiti: Any meditative posture.
Techniques: Type - I
Sit in any meditative posture with eyes
closed.
Inhale deeply through the nose.
Exhale slowly in a controlled manner
while making a deep, steady humming
sound such as that of black
bee. This is one round of Bhrāmarī.
Repeat 5 rounds.
Type - II
Sit in any meditative
posture with eyes closed.
Inhale deeply through the nose.
Close the eyes with
index fingers, mouth with ring and small fingers and ears from respective
thumbs as shown in the figure. This is also called Śanmukhi Mudra.
Exhale slowly in a
controlled manner while making a deep, steady humming sound such as that of
black bee. This is one round of Bhrāmarī.
Repeat 5 rounds.
Benefits
The practice of Bhrāmarī relives stress and helps in alleviating
anxiety, anger and hyperactivity.
The resonance effect of
humming sound creates a soothing effect on the mind and nervous system.
It is a great tranquiliser;
found good in the management of stress related disorders.
It is a useful preparatory prānāyāma for concentration and
meditation.
A word of
caution
Please avoid this practice in case of nose and
ear infections.
DHYĀNA IN ŚAMBHAVĪ MUDRA
Dhyāna or meditation is an act of continuous
contemplation.
Sthiti: Any meditative posture.
Technique
Sit in any meditative posture.
Keep your spine comfortably erect.
Hold Jnāna mudra as follows: §Touch the tip of the thumb to
the tip of the index finger,
forming a circle.
§The other three fingers are straight and
relaxed. §All three fingers are
side-by-side and touching.
§Keep your
palms facing upwardsupon the thighs. §Arms
and shoulders should be loose and relaxed.
Close your eyes and sit with
a slightly upturned face.
You need not concentrate. Just maintain
a mild focus between the
eyebrows and be conscious of your breath.
Dissolve your thoughts and
attain single and pure thought.
Meditate.
Note
For beginners, soothing
music may be played in the background during meditation.
Stay as long as you can.
Benefits
Meditation is the most
important component of Yoga practice.
It helps the practitioner to
eliminate negative emotions like fear, anger, depression, anxiety and to
develop positive emotions
Keeps the mind calm and quiet.
Increases concentration,
memory, clarity of thought and will power.
Rejuvenates the whole body
and mind giving them proper rest.
Meditation leads to self-realisation.
SANKALPA
Hame hamare
man ko hamesha santulit rakhana hai, Isi main hi hamara atma vikas samaya hua
hai.
SANKALPA : (End the Yoga Practice Session with a Sankalpa)
I commit, to make myself into a healthy,
peaceful, joyful and loving human being. Through every action of mine, I will
strive to create a peaceful and loving atmosphere around me. I strive to break
the limitations of who I am right now and include the entire world as my own. I
recognize the kinship of my own life with every other life. I recognize the
unity of all there is.
Śantih Pātha
SarveBhavantu
Sukhinah,
Sarve Santu
Nirāmayah Sarve Bhadrani Paśyantu, Maa Kascit Duhkha Bhāgbhavet ¬ShantihShantih Shantih
May All
become Happy, May All be Free from Illness.
May All
See what is Auspicious, May no one Suffer.
Om Peace,
Peace, Peace.
* * *
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