Suryanamaskar

SHREE PATHANJALI YOGA AROGYA MANDIR,

UDAYA NAGAR, BANGALORE-16

“Yogah cittavrtti nirodhah”

(Yoga is the Cessation of consciousness.)

Rules and Techniques of Yogasanas

The following rules & techniques about yogasanas must be observed to get maximum benefit from them.

1.                 Yogasanas should be done during sunrise and sunset in the morning after going to the latrine.  It is preferable to practice them after bathing, because bathing makes the body light and fresh, thereby increasing its elasticity.  This helps in doing the asanas properly.  However, asanas can be done in the evening also, if the stomach is empty.

2.                 The place of asana must be clean and peaceful.  A good smooth lawn or a garden is preferable.  Whatever be the space available, preference should always be given to a place which is open from all sides with adequate inlet for fresh air.

3.                 A Dari or a blanket should be spread on the ground chosen for asana.  This would protect you from small stones etc. which may otherwise hurt you.  This would also keep your attention undisturbed which otherwise might be disturbed due to the magnetic effect of the earth.

4.                 Never talk while doing asana.  Your attention should be on your breath and the organ being affected by the asana.  The greater the concentration, the greater the advantage to the body and the mind.  Before starting the asana, bring your body, breath and mind to completely normal and restful state.  If necessary, perform a shavasana.

5.                 Yogasanas are a non-violent activity.  No jerks should be given to the body while doing them.   Stretch your limbs very slowly to the fullest extent and then relax.  Do not start the next asana until your breath has become normal after an asana. 

6.                 Increase your practice of asana gradually.  By constant practice, your body will become more and more elastic day by day.  It may take six months or even a year to assume a perfect posture of a particular asana.  Patience as well as faith are therefore very essential – without which you may feel disappointed after the first few days only.  Remember that all can do asana without exception provided one has patience.

7.                 Asanas should be done with the minimum of clothes on the body depending upon the season.  Underwear or langot is a must.

8.                 Practice of yoga is open to all, from children of 06 years to old men of 80-85 years.  Men and women are equal in this respect.  Asanas are as useful for women as they are for men.

9.                 The asanas must be learnt from a guru or a person who has thorough knowledge of the subject.  Their proper technique must also be learnt first.

10.            Remember that yoga is a scientific system.  It has its relation with the internal organs of the body.  Therefore, doing asanas without understanding the proper technique may sometimes cause harm instead of good.

11.            People suffering from fever or chronic diseases should not do asanas.  Pregnant women are also forbidden to do them.  Asanas should be stopped during menstruation period also.  Men suffering from common ailments and normally healthy persons only should do asanas.  Consult your instructor always before doing them, if you are suffering from some chronic disease.

12.            Begin with easier asanas.  Do not do all the asanas at the very start.  Keep your eyes closedwhile doing asanas.  Do every asana according to your capacity. The duration of each asana should be increased slowly.  Sarvangasana for example can be done for 2 to 10 mts according to on’s capacity.

13.            The order of the asanas should be such that upasana or counterpose of a particular asana comes after it, e.g. the upasana of Sarvangasana is Matsyasana.  The upasanas should invariably be done after the main asanas.

14.            You can yourself judge the advantages of asanas.  You can as well see if you are doing them properly or not.  If your body becomes fresh, free from tiredness, light and active, and if you feel your working power increased, you should conclude that the asanas are having the desired effect on your body.  This criterion will also give you the right indication if you are doing all asanas correctly or not.  These asanas help you look youthful.

15.            At the end of the asanas, you must do shavasana for some time.  You will be able to get full advantage of the asanas only when you give some rest to your body by doing shavasana.  This asana in itself is a complete asana.  It endows the body with wonderful powers.

16.            Do asanas and pranayama for one hour and after that you should not eat anything for atleast half an hour.  If you take rest or sleep for an hour after doing the asanas, their effect will be more beneficial.  This is because by doing the asanas you have put your inner system to work, and by taking rest it will work vigorously to oust the disease and give strength and power to your body and mind.

SHANTHI MANTHRA

Om Sham no mithraha Sham Varunaha Sham no Bhavathwaryamaa Sham no Indro Bruhaspathihi.  Sham no Vishnururukramaha!  Name Brahmane Namasthe Vaayo Thvameva Prathyaksham Brahmaasi !  Thvaameva Prathyaksha Brahma Vadhishyaami!   Rutham Vadhishyaami !  Sathyam Vadhishyaami ! Thanmaamavathu ! Thadhvaktharamavathu ! Avathumaam Avathu Vakthaaram!

Om Shanthihi, Shanthihi, Shanthihi

(Meaning: - The friendly worthy to be chosen, impartial, rich sustainer of universe, omnipresent, mighty God may bestow on us the peace.  To that supreme power, to that progress giving force are our salutations.  You alone are that universal knowledge.  You alone are the supreme entity.  I shall always speak the just.  I shall always  speak the truth.  Let it protect me.  Let it protect the proclaimer.  Let it protect me and the one who proclaim it.)

Om Sahanaavavathu Sahanou Bhunakthu

Sahaveeryam Karavaavahai

Thejaswinaavadheethamasthu  Maavidvishaavahai

(Meaning :- Let got protect us.  Let god nourish us together.  Let us do worthy deeds together.  Let our studies be bright and utilitarian.  Let us be without envy or enemity.)

Om Bhadhram Kamebhihi Shrunuyaama Devaaha

Bhadhram Pashyemaakshibhiryajathraaha!

Sthirairangaishtuvaam Sasthanoobhihi

Vyashema Devahitam Yadaayuhu !!

(Meaning:- Oh the knowledgeable who always do the best deeds!  We shall live the full span of life listening to auspicious things, seeing auspicious things, praying the God working hard that pleases the stalwarts and being hale and hearty.)

Om Asathomaa Sadhgamaya!

Thamasomaa Jyothirgamaya!

Mruthyormaa Amruthangamaya!!

Om Shanthihi Shanthihi Shanthihi

(Meaning: - Lead me from untruth to truth:  Darkness to light and from death to eternity.)

Sarve Bhavanthu Sukhinahaa

Sarve Santhu Niraamayahaa

Sarve Bhadhraani Pashyanthu

Maa Kashchith  Dhuhkha Bhag Bhaveth

(Meaning:- Let all be happy.  Let all remain diseaseless.  Let all realize the self (reach the ultimate).  Let none be miserable (nobody suffer from misery).

Om Poornamadhaha Poornamidam

Poornaath Poornamudhachyathe !

Poornasya Poornamaadhaaya

Poornamevaavashishyathe!!

(Meaning:- That (the supreme)_ is complete.  This (work) is complete.  From the complete supreme has come the complete world.  After taking out the full from the full, there remains the full.)

Lokaasamasthaa Sukhino Bhavanthu

SamasthaSanmangalaani Bavanthu

Om Shanthihi Shanthihi Shanthihi

(Meaning:- Let all the beings in the world are happy. Let good happen to all ).

SURYA NAMASKARA

Om Hiranmayena Paathrena Sathyasyaapihitham Mukham

Thathwam Pooshannapaavrunu Sathya Dharmaaya Dhrushtaye

(Meaning:  The face of truth is covered by the golden vessel.  Oh! Nourisher! Please remove it for a clear view of Sathya – Truth and Dharma – righteousness.)

1. Om hraam Mithraya namaha      7. Om hraam Hiranyagharbhaya Namaha

    (Salutations to the friend of all)       (Salutations to the golden cosmic self)

2. Om hreem Ravaye namaha         8. Om hreem Marichaye namahe

    (Salutations to the shining one)       (Salutations to the rays of the sun)

3. Om hroom Suryaya namaha       9. Om hroom Aadhithyaya namaha

    (Salutations to he who induces      (Salutations to the son of Aiditi)

    activity)

4. Om hraim Bhanuve namaha       10.Om hraim Savithre namaha

    (Salutations to He who illumines)   (Salutations to the stimulating power of                                                                        the sun)

5. Om hroum Khaghaya namaha    11.Om hroum Arkaya namaha

    (Salutations to the one who              (Salutations to He who is fit to be

     moves through the sky)                    praised)

6. Om hraha Pooshne namaha        12.Om hraha Bhaskaraya namaha

    (Salutations to the giver of strength    (Salutations to the one who leads to 

     and nourishment)                               enlightenment)

Om shri savithra suryanarayanaya namaha

GURU NAMASKARA

Bhudhdhirbalam yashodhyryam nirbhayathvam arogitha

Ajaadyam wakpatuthvamcha hanumath smaranad bhaveth

(Meaning: By remembering the lord Shree Hanuman only we will be  getting all these intellect strength, victory, boldness, non-fearfulness, health, activeness, effective speaking and others ).

Om Hanumathe namaha

Om Ramadhoothaya namaha

Om Ramabhakthaya namaha

Om Pavana puthraya namaha

Om Shree Anjaneya namaha

SHAVASANA MANTHRA

Laye sambodhayeth chittham, Vikshiptham shamayeth punahaa

Sakashaayam vijaaneeyaath, Sama praptham na chalayeth

Om shanthihi, Shanthihi, Shanthihi

(Meaning:  when the mind gets to a state of lethargy, Stimulate and awaken the sleeping mind, calm down the distractions, recognize the innate stagnation’s and stay in steadiness without disturbing it.)

PRAANAYAMA MANTHRA

Praanasyedham vashe sarvam thridhiveyath prathishtitham

Maatheva puthraan rakshasva shreeshcha prajnyaamshcha vidhehina ithi

(Meaning :- All that exists in all the three worlds is under the governance of prana ‘O’ prana protect us,  your children as mother & grant us the (real) wealth & wisdom.)

GAYATHRI MANTHRA

Om Bhoor bhuvaswaha Thathsavithur varenyam

Bhargodevesya Dheemahi! Dhiyo yo naha prachodhayaath.

(Meaning: - The wealth of knowledge and the like of the omnipresent, the omnisupporter and the blissful are the best and we shall ponder over them and take them to our lives.  Let this supreme guide our intellect. )

MRUTUNJAYA MANTHRA

Om Tryambakam yajamahe sugandhim pustivardhanam,

Urvarukamiva bandhanat mrtyrmuksiya mamrtat

Om Shanthihi, Shanthihi, Shanthihi

(Meaning: - Om we offer salutations to the three eyed lord (Shiva) for increasing the vitality & fragrance in us; to release us from the bondage of death so effortlessly as a ripe cucumber falls out of its creeper automatically.)

Yogena Chiththasaya Padhena Vaachaam

Malam Shareerasya Cha Vaidhyakena

Yoa Pakaroththam Pravaram Muneenam

Phathanjalim Praanjjaliraanathosmi

(Meaning:-  I offer my salutations with folded hands to Pathanjali, the renowned amongst the sages, who removed the impurity of mind through Yoga, of the speech by Grammar and of the body by Ayurveda).

YOGA FOR ALL

YOGA FOR DAILY LIFE

PREPARATION FOR PRACTICE

1.       An inner awareness and thereby enhance the co-ordination of the Body, breath and mind.

1.       Relaxation techniques

a)     Standing                   -     Hand exercises

                                 

           H1                                      H2                                    H3

POSTURE 1:

a)     Stand erect and keep the feet close to  one another [H1}

b)     Lift the arms above the head to the full stretch and join the palms and fingers together. The arms should be close to the ears [H2]. Keep the arms up in the same position for 4 complete breaths.

c)      Then bring the arms down to the thighs and rest for 2 breaths [H3].

d)     Repeat this exercise three times.

                               

 H4                                                       H5

POSTURE 2:

Stretch both arms to the front at 90 deg to the chest and join the palms and fingers in front of the chest [H4]. Wave the hands back and front [H5] (both the palms touching when they come in front) at the same height. This exercise should be done 5 times. Bring the arms down as in [H1].

                             

        H6                    H7                 H8                      H9

POSTURE 3:

Join the fingers as in figure H6

Rotate the right hand clock wise 5 rounds as in H7, H8 and H9.

In the same manner, rotate the left hand clockwise 5 rounds. Then rotate the right hand anti-clockwise 5 rounds and thereafter rotate the left hand anti-clockwise 5 rounds.

                               

    H10                                       H11                           H12

POSTURE 4:

Keep the fingers in the same position.  Rotate both the hands clockwise 5 rounds and anti-clockwise 5 rounds[H10,H11 and H12]

                     

                                                         

H13                       H14                           H15                          H16

POSTURE 5:

Keep the fingers in the same position. Keep one leg step forward. Keep the right arm stretched in front and left arm stretched in back as in H13.

Rotate both the hands clockwise simultaneously as in H14, H15 and H16. While the right hand goes in the front, the left should go to the back and vice-versa. Do this 5 times and repeat the same in the anti-clockwise direction.

                              

       H17                          H18                                 H19

POSTURE 6:

Stand erect keeping the feet 18 inches apart.  Keep both the thumbs touching at the ends as in H17, at a distance of one foot in front of your face.  Turn the whole body gently to the right as in H18 and then left as I is H19 keeping the eyes on the tips of the thumbs. When you turn right, pivot on the big toe of the left foot while the right foot is touching the ground comfortably.

When you turn left; pivot the big toes of the right foot and keep the left foot on the ground.

Repeat this exercise 5 times.

     H20

POSTURE 7:

Stand keeping the feet parallel and 2 inches apart.  Place the hands on the knee-caps, bending the trunk forward. Bend the knees forward slightly as in H20. Rotate the knees clockwise 5 times. Then rotate the knees anti-clockwise 5 times. Again rotate the knees clockwise 5 times.

BENEFITS:

1)     Hands and shoulders are strengthened.

2)     Arthritis and conditions where the upper limbs become numbed during rest are reduced and possibly cured.

3)     These exercises also improve the functioning of the lungs.

b)     Sitting -     LEG EXERCISES

                  

             L1                                             L2

POSTURE 1:

Sit on the ground extending the legs. Keep the feet 18 inches apart. Keep the hands behind as shown in L1.

Wave the feet inward and outward as in L1 and L2. Do this 5 times each side.

          

        L3                          L4

POSTURE: 2

Keep the feet 12 inches apart. Wave the feet side to side in unison as in L3 and L4.  Do this 5 times each side.

       L5

POSTURE 3:

Rotate the toes right round 5 times as in L5.

POSTURE 4:

Rotate the toes left round 5 times in the other way in the same manner.

             

L6                                                         L7                                                     L8

POSTURE 5:

Keep the right foot the left thigh as in L6. Press and massage toes and sole and heel by the hands as in L7. Rotate the foot using the left hand while holding the ankle by the right hand as in L8.  Rotate clockwise 5 times, anti-clockwise 5 times and again clock wise 5 times.

POSTURE 6:

Keep the left foot on the right thigh. Do the same pressing and rotating.

IMPORTANT:

Do not press any point too much if you feel any pain or tenderness while pressing.

       

          L9                       L10                       L11                       L12

POSTURE 7:

Sit in the Vajrasana posture as in the pictures above.  Massage the back from upper side to lower side on the kidney region as in L9, L10, L11 and L12.

BENEFITS:

1)     Legs are strengthened.

2)     Blood circulation gets regulated in all parts of the abdomen.

3)     This exercise is a curative and preventive for sciatica and arthritis.

4)     By massaging the sole and toes, important organs in the body such as heart, lungs, intestines and brain are activated.

2.       Breathing practice - 

          Thadasana

          a)  Hands in and out breathing

          b) Hands stretch breathing

          c) Ankle stretch breathing

Note :   In between Sithila Thadasana

3.       Stretching practices (Loosening exercise)

          Jogging

          a) Steady jogging

          b) Backward jogging

          c) Forward jogging

          d) Sideward jogging

4.                 Mukha Douti ( Cleaning through a single blast breath)

          Followed by Sithala thadasana (Relaxing the body)

5.                 Front and Back bending of waist

6.       Side bending and twisting of waist

          a) Side bending

          b) Twist with bending

          c) Twist (Left to right & right to left)

7.  NEURO – MUSCULAR BREATHING TECHNIQUES

                      

          N1                                     N2                                     N3                                                 N4

POSTURE 1 :

(1) Sit in Vajrasana with the right big toe over the left big toe. Rest your bottom comfortably on the heels. Join the index finger and thumb of each hand, the other fingers remaining stretched (N1). Fix the joined fingers in the joint between the thighs and the abdomen (N2). Inhale slowly and deeply. Now exhaling slowly, bend forward from the waist (N3). Your bottom should not be raised. Bend forward as much as possible without any strain. The spinal cord, neck and head should be in a straight position (N4). Inhaling, raise the body from the waist. Exhaling, bend forward. Repeat this 5 times.

I

N5

N6

N7

N8

                                                                         

POSTURE 2 :

(2) Bend your thumb on the palm, in both the hands (N5). Close the four fingers over the thumb (N6). Keep the fists joined under the navel (N7) and inhale. Exhale and bend forward, as in (N8). Repeat this 5 times.

POSTURE 3 : (3) Sit comfortably, in a cross - legged position. Cover the navel with the right palm, and the right ear with the left palm (N9). Keep the head centered, as if looking straight ahead. Inhale and exhale slowly and deeply without retention of breath. By doing this, a slight pressure is made on the front of the left lung. When a deep breath is drawn, the back portion of the left lung is expanded. Five deep breaths are enough.

N10

N9

POSTURE 4 : (4) Cover the navel with the left palm and the left ear with the right palm [N10]. Inhale and exhale slowly and deeply without retention of breath, 5 times. By doing this exercise, slight pressure is created on the front of the right lung. When a deep breath is drawn, the back portion of the right lung is filled and expanded. 'POSTURE 5 :

N11

N12

(5) Cover the right ear with the left palm and the left ear with the right' palm [N11]. Do deep breathing 5 times. By this exercise, both lungs are fully expanded in back.' POSTURE 6 :

(6) Cover the right ear with the right palm and the left ear with the left palm [N12]. Do deep breathing 5 times. Here, both lungs are fully utilised.

N13

POSTURE 7 :

(7) Cup your hands and do palming of the eyes. with the left hand over the left eye and the right hand over the right eye. (The eyes should be closed.) Do deep breathing 5 times. [N13].

BENEFITS :

(1) The Neuro-muscular breathing regulates the endocrine system and

           oxygenises all the glands and organs;

(2) Ventilates the lungs. purifies the blood and increases the vital

           energy;

(3) Thus. it helps curing headache. insomnia. asthma and other

           bronchial troubles.

         

8.                SURYANAMASKAR ( SALUTATION TO SUN )

i)                   Surnamaskar combines yoga asanas and pranayama

ii)                 12 different spinal positions

iii)              During sunrise and sunset.

iv)                Chanting the prayer with bija mantra

v)                  The different names of the sun according to their meanings like, friendship, devotion, energy, health, strength, luster, vigour etc. are all supreme and meditates during practice.

One of the means of honoring the sun is through the dynamic asana sequence Surya Namaskar(better known as Sun Salutation).  The Sanskrit word namaskar stems form namas, which means “to bow to” or

“to adore”.  Each Sun Salutation begins and ends with the joined-hands mudra (gesture) touched to the heart. One know the truth.

 

POSTURE FOR SURYANAMASKAR

PRE- POSTURE

                                                                            THADASANA:  Initial Standing poster                                 For SURYANAMASKAR

Stand erect with feet close together, knees together

Hands along the thighs with fingers stretched out.

The legs, trunk and the head aligned in a straight line

Close the eyes.

                                                                                                           

PRE POSTURE –

NAMASKARASANA

Stand erect stretching your back , neck  and all other parts of your body.  Keep both of your arms, in front your chest palms touching each other (namaskara mudra)

COUNT 1

POSE 1: HASTHA UTTANASANA

Raising the arms up, stretch whole of your body

backward while gazing at the sky with open eyes.

Bend as much as possible, in hale and expand you chest.

 

Count 2      - Padha Hasthasana

 Bend forward without folding the knees. Rest both your palms on the ground and touch your knees with your forehead or the nose and exhale. In the  beginning if you can’t rest your palms on the ground.

POSE: 2 PATHA HASTHASANA

Bend forward without folding the knees.

Count3- Eka padha aswa sanchalanasana

Inhale and pull your right leg backward in such a way that the knee and the fingers of the foot touch the ground. The abdomen and belly must be pressing hard into the left leg. Raise your head as high as possible and look upwards. Push the waist down.

POSE:3  EKA PADHA ASWA SANCHALANASANA

Count 4      - Aswasanachalanasana

Inhale the breath deeply and hold it and pull both the legs back ward, so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line, keep your body like a inclined position.

Pose: 4 ASWSANCHALANASANA.

Count 5      - Shashankasana

Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground.  In this position while moving backwards and the exhale completely.

         

POSE: 5 SHASHANKASANA

Count 6      - Sashtanga Namaskara

Stay in ‘Breath-Out’ condition, hold the breath and only the eight parts of the body to touch the ground Forehead, chest, two arms, two knees and toes.

Important stomach should not touch the ground.

POSE: 6 – SASHTANGA NAMASKARA

Count 7      - Bhujangasana

Unfold the arms and rise inhaling the breath, push the chest out and bend the waist in a circle backward. Then rise and bend your head backwards looking up and back as much up as possible and exhale the breath.

Pose 7: BHUJANGASANA.

Count 8      - Parvathasana

Exhale, Raise the buttocks, push the head down and have a complete arch with the heels touching the ground a palms on the floor. 

Pose:8 PARVATHASANA

Count 9      - Shanshankasana

Now, bend at the knee and rest the knees on the floor same as 5^th pose.

POSE: 9 SHANSHANKASANA

Count 10    - Eka padha aswasanchalanasana

Inhale and pull your right leg forward in between hands. Repeat the process described in the 3^th pose.

Count 11    - Padahasthasana

Repeat the process described in the 2^nd

 pose.

POSE: 12

NAMASKARASANA

Stand erect stretching your back , neck  and all other parts of your body.  Keep both of your arms, in front your chest palms touching each other (namaskara mudra)

BENEFITS:

Increasing Flexibility

Increasing lubrication of the joints, ligaments and tendons

Massaging of all Organs of the body.

Uncanny sense of awareness.

Complete detoxification.

Excellent toning of the muscles

Meditating with concentrated mind enhances confidence.

Eye sight is also improved.

Disorders of the belly and digestive system are corrected.

Thinness of  the semen is also corrected.

Correctness of all kinds of disorders related to male and female reproductive systems.

Blood circulation is also corrected there by increasing the glow on the face.

Expands the lungs and open the heart chakra.

Increases flexibililty and strength in the legs.

Develops confidence and courage.

Basic Asanas

I.        Standing Asanas

          i)        Tadasana                  

          THADASANA:  Initial Standing poster                                    For SURYANAMASKAR

Stand erect with feet close together, knees together

Hands along the thighs with fingers stretched out.

 The legs, trunk and the head aligned in a straight line

Close the eyes.

         

ii)       Ardhakatichakrasana – Lateral arc posture (Ardha-half, Kati – Waist,                           Chakra- Wheel) (both sides)

iii)              Pada Hastasana – Forward – bend posture ( Pada-feet, Hasta – Hands)

iv)                Ardhachakrasana – Half – Wheel posture ( Ardha-half, charka – wheel)

v)                  Utkatsana – (Chair sitting posture)

vi)                Ekapada Asana – One leg standing position

vii)             Garudasana          - Eagle posture

II.                Sitting Asanas

1.                 Starting position (Dandasana)

2.                 Paschimotanasana – Posterior Stretching Postures

3.                 Ustrasana – Camel posture

4.                 Vakrasana

5.                 Ardhamatsyendrasana – the half twist posture

              Ardha – half, Matsyendra is a yogi, Yogi Matsyendranath attained the                    highest state of yoga in the posture.

6.                 Gomukhasana ( cow face posture)

7.                 Vajrasana

-3-

8.                 Suptha Vajrasana

9.                 Veerasana

10.            Suptha veerasana

11.            Swastik asana (both sides)

12.            Padmasana (both sides)

13.            Sidhasana (both sides)

III.             Prone ( Abdominal)

              Starting Position

              Lie down on the prone with the hands above the head keeping straight   alongside the head resting the palms on the ground, touching the chin on the   floor and legs together soles facing up.  Keep the body from toes to head         in a    straight line.

1.           Makarasana – Crocodile posure ( Relaxive posture)

i)                   First position

ii)                 Second position

iii)              Third position

MAKARASANA (Part A)

­

L

M5

POSTURE 1 :                                                  L-                        M6

(1) Lie down flat, face upward. The hands are placed at 45° to the body, with palms facing up. The tips of the thumbs and the first fingers may be joined together in both hands [M1]. This is known as Chin Mudra and should be maintained throughout Makarasana part A. Imagine that your whole body is being energised by the divine power. Join the feet together so that the heels and the toes of both the feet touch. Now turn your head to the right side, simultaneously turning the torso to the left side [M2]. Take care that the shoulders are not raised from the ground. Return to the normal lying position. Now turn the head to the left side and twist the body to the right side, keeping the shoulders on the ground [M3]. This w/ist may be done 3 times to each side. Note that when the head turns to the right, the body twists to the left and vice versa. This twist should be mastered well to understand the rest of the exercise.

POSTURE 2 :

(2) Bend the legs at the knees. The heels may be brought as near the thighs as possible. The knees and feet should be kept together [M4]. In this position do the same twist as in (1) above as shown in [M5] and [M6], 3 times to each side.

M10

M12

~

                                                                                                    -1

              ~ .~?> ~~.

~os~u~~: M13 - I ~. M14

(3) Stretch the legs. Keep the right foot over the left foot crossing the

feet at the ankles [M7]. In this position do the same twist as in (1) as shown in [M8], 3 times to each side.

POSTURE 4 :

(4) In the same position keep the left leg over the right with the feet crossing each other at the ankles [M9]. Do the same twi~t as in (1) as

           shown in [M10], 3 times to each side.

rURE 5 :

(5) Keep the right ankle in between the big toe and the first toe of the

left foot [M 11]. Do the twist as in (1) as shown in [M 12], 3 times each side.

POSTURE 6 :

(6) Keep the left ankle in between the big toe and the first toe of the right foot [M13]. Repeat the twist 3 times to each side [M14].

~

POSTURE 7:               M15 {7} Raise your hands and legs above the ground. Stretch your right leg and right hand and simultaneously draw                              M16 back your left hand and left leg. Then stretch the left leg and hand. Draw back the right leg and hand. Do this 10 times. Refer to [M 15]. After finishing,. relax fully for a minute, as in [M16].

POSTURE 1: {1} In, the second half of MaKarasana the basic position is lying on one's stomach. The hands are on both sides at 45° to the body. Keep the legs straight [MB 1]. Turn the head to the right and twist the body to the extreme right [MB2]. The right palm should touch the ground with some pressure. The left hand should lie at 45° to the body with palm facing upward. Now turn the head to the left and twist the body to the extreme left [MB3]. The palms should flip so that the left palm touches the ground with some pressure and the right hand lies at 45° to the body with the palm facing upwards. Repeat the twist 3 times to each side.

v. MAKARASANA {Part B}

,--­! I

MBl

MB3

MB2

POSTURE 2 :

(2) Bend the legs at the knees as shown in [MB4]. Do the twist as in

(1) 3 times to each side as in [MBS] and [MB6].

POSTURE 3 :

(3) Keep the right foot over the left, crossing at the ankles [MBl]. Do

the twist as in (1) 3 times to each side [MBS].

POSTURE 4 :

(4) Keep the left foot over the right foot, crossing at the ankles. Repeat

the twist, 3 times to each side as in MB9.

I

MBS

MB4

MB7

MB6

MB9

MB8

POSTURE 5 :

(5) Keep the big toe and the first toe of the right foot on either side of the left ankle [MB10]. The left ankle is in between the first toe and big toe of the right foot. Repeat the twist, 3 times to each side as in [MB 1 0] and [MB11].

POSTURE 6 :

(6) Repeat the above process keeping the right ankle in between the big toe and the first toe of the left foot. Repeat the twist, 3 times to each side as above.

POSTURE 7 :

(7) Keep the arms raised and bent at the elbow. Raise the head. Keep the legs straight. Now turn the body from the waist to the right and to the left [MB12] and [MB13]. Whichever side the head turns, the leg of that side should be folded, the other leg being kept straight. Three twists to each side will do. The whole movement will resemble the movement of a crocodile.

Finally relax for one or two minutes as in [MB14]. BENEFITS:

Regulates the endocrine system, regulates blood circulation,

menstrual system and helps to cure diabetes, arthritis, sciatica, blood- _ pressure and spinal pain.

MB11

MB10

MB13

MB12

MB14

2.           Bhujangasana – serpent posture

3.           Ekha pada – Salabhasana

4.           Salabhasana – Locust Posture (Salabha – Insect )

5.           Naukasana

6.           Dhanurasana – Bow posture

7.           Hamsana

8.           Mayura

9.           Mayuri

10. Makarasana ( Moving from left to right & right to left)

IV.             Supine ( Lying on back)

               Starting position

              Lie down on the supine keeping the legs together and stretch the hands      straight above the head region i.e. from toes to head, the entire body in a         straight line.

1.           Savasana - Relaxation position

2.           i) Rise the legs to 30⁰

              ii) Rise the legs to 45⁰

              iii) Rise the legs to 90⁰

-4-

3.           Navasan ( Boat posture)

4.           Uttanapadasana – Straight leg raising

5.           Sarvangasana – Standing on shoulders

                   Meaning:  By the practice of this asana, the health of all parts of the                           body (          sarvanga) is maintained.  This is achieved by toning and balancing                              the functioning of the thyroid.

6                        Halasana – Plough posture

7.           Matsyasana – Fish posture

     8.           Chakrasana - Wheel posture

     9.           Savasana  - The corpse pose

              a) QRT         - Quick relaxation technique

              b) DRT        - Deep Relaxation technique

V.                EYE Exercises

E1

­

'rq,IL~' ~~            "     ..                                    ............

E2

E4 Sit comfortably on the floor and raise your clasped hands with the ttlumbs up to be on a level with your eyes, whil~ your elbows remain slightly bent. (1) HORIZONTAL:

E3 .

With your eyes fixed firmly on the thumb-nails, horizontally swing your hands right and left [E2] following this movement with the eyes, so that your eyes turn left and right. Give a slight swing of the trunk and neck to follow your hands. Do it 5 times (5 rounds). (2) VERTICAL: In the same posture with the eyes fixed on the thumbs-nails lift the hands vertically as far as you can and bring them down to your lap, swinging your eyes and down with it. Swing your neck in unison with the up-and-down movement. Do it 5 times as in E3. (3) DIAGONAL:

Right up and left down. Likewise move the hands up and down diagonally starting from the right upper corner with eyes fixed on the thumb-nails as in E4. Do it 5. times. following the movement with your head.

E5

(4) DIAGONAL: Left up and fight down: Likewise move the hands up and down diagonally, starting from the left upper corner, with eyes fixed on the thumb­ nails. Do it 5 times.                                                                    .

E6

(5) CLOCKWISE ROTATION: With eyes fixed on the thumb-nails, slowly move the hands and arms in a circle clockwise direction 5 times as in E5. The eyes should freely move, following the direction of the thumb. Move your head slightly with the rotation. (6) 'COUNTER - CLOCKWISE ROTATION: Repeat as above in the counter - clockwise direction 5 times. (7) TO AND FRO: Draw the hands as close to the eyes as possible up to the nose tip by bending the elbows. Then extend the hands away from the eyes fully straightening the arms. Repeat this to and fro movement 5 times, all the while keeping the eyes on the thumb-nails as in Ee. BENEFITS: (1) This exercise helps to correct defective eyesight by toning up the muscles around the eyes.                           .      (2) It also prevents eye-strain, itching and other eye diseases.

B.                      i)   Trataka ( Fixing the minx)

                ii) Jyothi Trataka (With lamp)

VI.          KRIYAS

              1.       Neti   - Jala Neti

              2.       Vyutkrama Kapala Neti

              3.       Sitkrama Kapala Neti             

                        Above three have to be performed monthly once

4.           Basti Kriya (Yogic enema)

                        (Cleaning the stomach once in 3 months)

5.            Shankakriya ( Cleaning the whole body yearly once)

VI.             Bandhas ( Lock )

i)                   Uddiyana Bandha ( Abdominal lock )

ii)                 Jalandhara Bandha ( Glottislock )

iii)              Mula Bandha ( Anus lock)

-5-

VII.          MUDRAS ( Gesture )

1.     Chin mudra

2.     Chinmaya mudra

3.     Adi Mudra

4.     Brahma Mudra

5.     Maha Mudra

6.     Yoga mudra

VIII.       Pranayama

1.                 Kapalabhati ( Stimulating the brain cells)

2.                 Sectional Breathing

a)     Abdominal breathing or diaphragmatic breathing ( Adhama)

b)     Thoracic ( chest ) breathing or intercostals breathing ( Madhyama)

c)      Upper lobar breathing

3.                 Surya Behdana Pranayama

4.                 Chandra Bhendana Pranayama

5.                 Nadi Suddhi Pranayama ( Purification of subtle perception paths)

6.                 Bhramari Pranayama ( Female Bee _ Sounding pranayama)

   

 X.               Meditation

                                                                                                       Vijaykumar S.

AVOID THE ASANAS

1.       ARDHMATSYENDRA ASAN: If you have duodenal or peptic ulcers.

2.       BHUJANGASAN:  If you have a bratus hernia or a hyperactive thyroid.

3.       CHAKRASAN:  If you have HBP or coronary complaints, ulcers, hernia or have           recently had either a fracture or undergone medical operation.

4.       DHANURASAN : If you have HBP hernia, duodenal ulcer/peptic ulcer.

5.       HALASAN :  If you have cervical spondylysis or any pain in the neck. 

6.       JANUSHIRASAN:  If you have ulcers or any serious lower back problem.

7.       MATSYASAN :  If you have either an ear infection or middle ear problem.

8.       MAYURSAN:  If you have HBP hernia, peptic or deodennal ulcers.

9.       PADMASAN:  If you have recently strained or fractured your ankle, if you have           varicose viens.

10.     PADHASTASAN : If you have a slipped disc or a middle ear disturbance.

11.     PASCHIMOTTASAN: If you have hernia, an enlarged liver or spleen, HBP           constipation.  Do not hold the pose for too long as it may aggravate it instead of           curing it. 

12.     PARBATASAN :  If you have ulcers or any serious lower back problem.

13.     PAWANMUKTASAN :  If you have cervical spondylosis, do not lift the head.      Practice only the leg position.

14.     SARVANGASAN :  If you have any serious medical problem, including    HBP/LBP    1) Heart problem, 2) Weak eye capillary, 3) Middle ear trouble,

          4) People with slipped disc trouble, spondylosis.

15.     SHALABASAN:   If you have high blood pressure or heart trouble.

16.     SHIRSHASAN :  If you have aching or running ears, very weak eyes, HBP,        Heart trouble.  It must also be avoided by those who do not practice it      regularly.

17.            SIDHASAN :  If you have sciatica or any sacral infections.  It is prohibited for ladies for long time.

18.            SINHASAN:  If you have HBP/Heart trouble.

19.            SUPTAVAJRASAN:  If you cannot do Vajrasan comfortably.  If there is any injury in the ankle or knee joint.

20.            SURYANAMASKAR:  If you have back pain avoid the third and tenth positions.

21.            TADASAN (STANDING):  People who are too weak to balance the body on the toes may do this asana lying on the floor.

22.            TRIKONASAN :  If you have serious respiratory problems, if you are pregnant.

23.            USHTRASAN :  If you have a frail constitution, inadequate stamina and find this asthma strenuous.

24.            VAJRASAN:  If you have a bad ankle or a knee fractured.

YOGIC ASANAS: MEANING AND BENEFITS

Sl.No.	Yogic Asanas	Meaning and Benefits
1.	AGNISARA	Agni means fire-Hence the fire in the stomach which digests food.  Good abdominal exercise for improving digestion and excretion.
2.	ARDHA-MATSYENDRASANA	(Ardha meaning half) this asana derived its name from Matsyendranath, a renowned master of Hathayoga a comparative later development among the varieties of  yoga. -Provides good stretching exercise to thighs lower back and spine (Vertebral columns)
3.	BAKA ASANA	Baka means the crane -Good for making the arms stronger
4.	BHADRA ASANA	-Bhadra means auspicious. - Renders good stretching exercise to the thighs, perineum (the soft portion between the  anus and genital organ) pelvis, abdomen and neck
5.	BHUJANGA ASANA	Bhuja means upper arm and Bhujanga means a large snake. Hence the name Bhujanga because of its posture of a snake with the hood drawn out. Provides good stretching exercise to the muscles of the neck, back and trunk.
6.	DHANUR ASANA	Dhanur means a bow.  The body is made to appear like a bow in this posture (asana) provides good stretching exercise to the abdominal muscles, lower back and the thighs.
7.	DOLA ASANA	Dola means a swing.  It exercises the arms and the shoulders and also the abdominal muscles.
8.	GARBHA ASANA	Garbha Means the embryo- hence the posture of the embryo laying in mothers’s womb. It exercise the libms, back neck and waist
9.	GOMUKHA ASANA	Gomukha means mouth of a cow. Provides good stretching exercise to almost all muscles of the limbs and the trunk.
10.	HALA ASANA	Hala Means a plough-Renders exercise to the back by exerting stretch on the spine the muscles of the back, below the neck and downward upto the lower end of the vertebral column.
11	KAPALABHATI KRIYA	A breathing exercise, Kapala means skull and Bhatih means brightness. Hence the kriya(Act) which makes the skull luminous. An exercise for abdominal breathing. Due to rapid lung ventilation Large amount of carbon dioxide is removed from the body and thus increases, one’s capacity to hold the breath.
12.	KUKKHTA ASANA	Kukkuta means the cock , Helps to increase the strength of the arms.
13.	MATSYENDRA ASANA	This posture is named after the great master of Hathayoga Matsyendranath. Improves the power of digestion and removes many disorders which all lead to the arousal of kundalini the dormant spiritual power.
14.	MAYURA ASANA	Mayura means a peacock hence the posture of a peacock. Helps to remove congestion indigestion and other abdominal problems and promote blood circulation.
15.	MATSYA ASANA	Matsya means a fish. Very valuable for giving exercise to the abdominal muscles and to the throat.
16.	NAULI	One of the foremost purificatory acts (Shuddhi-Kriyas) designed for remove impurities from the body and influences beneficially almost all the functions of the body
17.	PADANGUSTHA ASANA	Pada means the foot and padagngustha means the big toe. Useful for practising purificatory  acts.
18.	PARVATA ASANA	Parvata means a moutain makes the joints supple
19.	PASCHIMOTTANA ASANA	Paschim means west.  Hence in the context of human body it means the dorsal or back side.  Tana means to stretch.  Renders exercise to the muscles of the limbs and the back, influences the organs in the abdomen and helps to reduce the fat accumulated on the belly.
20.	PAVANAMUKTA ASANA	Limbering exercise – Good for  the back, trunk, thighs and knees.
21.	PRANAYAMA	Prana means-Vital force or cosmic energy signifies life or breath and “Ayama” means the control of the prana hence control of the vital force by concentraction and regulated breathing. Breathing from the abdomen (Kapalabhati Kriya) provides an excellent message for all the abdominal organs and regularizes the functioning of the intestines and stimulate the digestion. Breathing from the middle part of the chest (Thorax) purifies the blood, improves its circulation and calms the heart and breathing from the upper part of the chest cleans and fortifies the upper chest.
22.	SARVANGA ASANA	Sarva meand entire or whole and anga means body. Good for promting blood circulation removing congestion and improving the function of the thyroid gland.
23.	SHALABHA ASANA	Shalabha means Locust.  The appearance of the locust is imitated in this posture (asana). - Good stretching exercise for waist thighs and all the muscles in the  dorsal (back) side of the body
24.	SHAVA ASANA	Shava means a dead body.  Hence the name because of its posture practiced at the end of the asans Gives feeling of freshenss and relief from strain and fatigue
25.	SHIRSHA ASANA	Popularly called the head stand in shirsha in sanckrit. Helps to remove congestion from the limbs and adbomen promote blood circulation in the head.
26.	SUPTA VAJRASANA	Supta means sleeping and vajra means lightning Abdominal wall, back shoulder and thighs are exerised along with the abdominal viscera
27	TRATAKA	A purificatory act (Suddhi kriya) ment for cleansing the eyes and for making the mind silent in concentration. Makes the eyes clean, improve eye sight and removes eye troubles
28	TADAGI MUDRA	Tadaga means a lake or a pond.  This technique is so named because in it the wall of the abdomen assumes a concave apperance. It is a good breathing exercise.
29.	TRIKONA ASANA	Trikona is a triangle very useful stretching exercise of the waist and the shoulders.
30	UTKAT ASANA	Kata means the hip and LID means upward Useful for practising purificatory acts (Shuddhi-kriyas) designed to remove impurities from the body and influences almost all the functions of body
31.	LITTANAKURMA ASANA	Kurma means the tortoise hence the posture of a tortoise. Good for limbs and joints
32.	UTTANA-MANDUKA ASANA	Uttana means lying on the back with face turned up and manduka means a frog Provides good stretching exercise to the legs erineum(as descibed in the case of Bhadra asana) Pelvic floor sides of the trunk and the arms.
33.	VIPARITAKARANI	Viparita means inverted and karani means act Good for promoting blood circulation and removing congestion
34.	VRISCHIKA ASANA	Vrischika means scorpion hence the posture. Increase suppleness and gives strength to the body
35.	YOGAMUDRA	Mudra means posture this is itself is an asana of Goga, a variation of Padmasana. Renders exercise to muscles of the lower back, thighs and abdominal viscera

                                                                   

YOGA THERAPY

          In modern days  the pollution of air, water, food and mind are dominating the life, today every body is busy with their works with lot of stress, strain and mental tensions.  Life is not happy and comfortable.  Due to these tension, undesirable things  may happen and may suffer with various diseases.  The only answer to overcome these problems is to practice Yoga.  Pranayama-and meditation regularly.  One should keep this practice as one of their daily routine works and can maintain good health.

          “YOGA” is a word from Sanskrit meaning to “BEND THE YOKE” or “Union” of Athma with Paramathma, joining the powers of body-mind and soul to god.  Yoga is not an exercise but a unique spiritual naturopathy  will prevent and controls various diseases.  The Yoga treatment is perfectly scientific and Yoga therapy includes nutrition’s, resistant and code of conduct.

          The yoga culture promotes physical, mental, spiritual and moral values of life.

          There are 84 lakh asanas are composed, out of which, we can choose some important asanas as per our requirements.  Hence are some important asanas given for the problems.

Sl.No.	Problems	Asanas
1	Asthma	Matsyasana, Ardhamatsyendrasana,      Supta Vajrasana
2	Back Pain	Vakrasana, Halasana Surya Namaskara
3	Bronchitis	Matsyasana and Shalabhasana
4	Chest Problem	Baddha Padmasana, Sarvangasana, Viparitakarsana
5	Constipation	Halasana, Dhanurasana, Matyasana
6	Diabetes	Sarvangasana, Matyasana, Ardha Matsyendrasana
7	Dullness	Lolasana, Bakasana, Tolasana
8	ENT Problem	Ardha Matsyendrasana, Sarvangasana Matyasana.
9	Headache	Paschimottanasana, Sarvangasana, Halasana

10	Heart problem	Shavasana, Baddha Padmasana and Siddhasana
11	High Blood Pressure	Vajrasana, Siddhasana, Padmasana, Matsyasana, Supta Vajrasana.
12	Impotence	Mandukasana
13	Joint pains	Vrukshasana, Paschimottanasana and Sarvangasana.
14	Kidney Problems	Tolangulasana,Vajrasana, Matsyendrasana
15	Leprosy	Gomukhasana, Matsyendrasana, Simhasana
16	Low Blood pressure	Padmasana, Siddhasana, Paschimottanasana
17	Lungs problems	Baddha Padmasana, Sarvangasana, Viparitakarana
18	Menstrual troubles	Supta Vajrasana, Dhamurasana, Paschimottanasana
19	Obesity	Mandukasana, Paschimottanasana,       Ardha Matsyendrasana
20	Paralysis	Mandukasana, Parvatasana, Matsyasana
21	Piles	Gomukhasana, Pashchimottanasana, Siddhasana
22	Sex-sublimation	Siddhasana, Vajrasana, Pashchimottanasana, Sarvangasana.
23	Sleeplessness	Sarvangasana, Shavasana, Suryanamaskarasana
24	Spine disease	Padmasana, Siddhasana, Simhasana, Vrukshasana, Mandukasana
25	TB	Matsyasana, Ardhamatsyendrasana,      Supta Vajrasana.