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Basics of Asana & Pranayama - Beginner's Guide

It contains very basic and simple information on asana and pranayama. It is basic information guide for Yoga Beginners. You can ask me questions at https://www.askyogaexpert.org

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Basics of Yogasana & Pranayama Beginner’s Guide..
Contents • What age to Start Yoga • What Time to Start • How to Get Started • Warm ups • Asana • Pranayama • Relaxation • General Instructions • Yoga Class Layout
What age to Start Yoga One can start after Eight years of age.
What Time to Start The practice of yoga by a beginner should not be started in Winter, Cold, Hot And Rainy Seasons. It should be started by the beginner in SPRING OR AUTUMN. (Gherand Samhita, Chapter 5).
Morning After attending to natural calls, on empty stomach and optionally after taking bath. Evening On empty stomach or after 3-4 hours of meals Ensure that you are not tired. (If you are tired, first relax and then practice yogasana and pranayama in a very relaxed manner.) What Time to Start
How to Get Started Try to fit in yoga every day little by little and you will soon notice the great difference in your body and mind. Your body becomes more flexible and strong and your mind becomes more focused and calm.
How to Get Started Follow Persistence in your yoga practice Persistence & Patience work wonder. Be it for very little duration, say 20-25 minutes, you should practice yoga regularly. Little but regular yoga practice is far better than the irregular practice of long duration. A tree doesn’t grow in a day. It needs time and effort to bud from a sapling and then into a full-grown tree. Only then can you reap the fruits. If you cut the tree for its leaves when it is small, there won’t be any fruits in the future.
Basic Yoga Session Basic yoga session can be divided into 1. Warm up/ loosening exercises for 10 minutes approx. 2. Asana for 10-15 minutes approx. 3. Pranayama for 10 minutes approx. 4. Deep Relaxation for 8-10 minutes approx.
How to Get Started Stationary Cycle for 5-7 minutes is good cardio- respiratory exercise. Warm ups Yogic Loosening Exercises or Suksham Vyayam is better for micro-circulation and joints. Jogging prevents muscle and bone damage, improves heart performance and blood circulation Choose any warm up – Stationary Cycle, Loosening exercise, jogging or suryanamaskar
How to Get Started Warm ups
Which asana should I practice Practice at least one posture from each of the following five categories for complete fitness session S.No. CATEGORY FEATURES 1 Longitudinal stretch/ Side bend Develops body awareness and muscular strength & balance. 2 Forward bend/stretch Stretches back of body, closes organs of perceptions at front. Introverted & soothing and calming effects to the nervous system. 3 Backward bend / stretch Opens the front of the body, invigorates the nervous system and helps release emotions. 4 Spinal Twist Encourage internal organs detoxify. Invigorates the nervous system. 5 Relaxation Relaxes & reprograms the body & mind.
Which asana should I practice • Tadasana (standing on toes with arms up) • Ekapadasana (standing on one leg with namaskara mudra) • Tirayanka Tadasana (side stretch) • Trikonasana (triangle position) Longitudinal Stretch/ Side Stretch
Which asana should I practice Longitudinal Stretch/ Side Stretch - Tadasana Stand with feet touching each other and hands on the sides. This is Starting Position. Stand on toes while inhaling and raising your hands and interlocking fingers. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable Return while exhaling and bringing your hands down. Relax in Shithiltadasana Improves the posture of the body and alignment of the spine, neuromuscular coordination and respiration, digestion & elimination processes of the body. Not to be practiced if you experience giddiness or suffer from vertigo, low blood pressure or have a severe headache. Keep your eyes opened. Duration: 30 seconds or as per your capacity Frequency: 2 times
Which asana should I practice Longitudinal Stretch/ Side Stretch - Ekapadasana Stand with feet touching each other and hands on the sides. This is Standing Position. Slowly lift the right leg on the inside of the left thigh close to the groin with toes pointing downward. Slowly raising both hands with palms joined on top, while inhaling. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return while exhaling and bringing your hands down and right leg down. Do on other side. Relax in Shithiltadasana after postures on both sides are completed. Improves the posture of the body and alignment of the spine, neuromuscular coordination. During this posture , muscles of folded leg are relaxed whereas that of straight leg is strengthened. Not to be practiced if you experience giddiness or suffer from vertigo, low blood pressure or have a severe headache. Keep your eyes opened. Duration: 30 seconds or as per your capacity Frequency: 2 times on both sides
Which asana should I practice Longitudinal Stretch/ Side Stretch - Tirayanka Tadasana Stand with feet touching each other and hands on the sides. This is Starting Position. Stand on toes while inhaling and raising your hands and interlocking fingers. Exhale and bend sidewards. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable Return while inhaling and bringing your hands up. Bend to other side while exhaling. Maintain the posture with normal breath for as long as you are comfortable. Come back. Relax in Shithiltadasana Improves the posture of the body and alignment of the spine, neuromuscular coordination and respiration, digestion & elimination processes of the body. Not to be practiced if you experience giddiness or suffer from vertigo, low blood pressure or have a severe headache. Keep your eyes opened. Duration: 10 seconds or as per your capacity on both sides. Frequency: 2 times
Which asana should I practice Longitudinal Stretch/ Side Stretch - Trikonasana Stand straight keeping your legs as wide as possible within your capacity. This is Starting Position. Stretch your arms wide horizontally in line with shoulders and parallel to the ground. Turn your right foot outward. While exhaling slowly bend toward right side keeping both the knees straight. Touch the right toe with the fingers of right hand. Turn the head towards the upper (left) hand and fix gaze upward. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable Return to starting position while inhaling after resuming head and neck. Repeat on other side. Relax in Shithiltadasana Improves flexibility of the spine, peristalsis of bowels and opens the hip, groins, hamstrings and calves, shoulders, chest and spine.. Not to be practiced if you experience giddiness or suffer from vertigo, high or low blood pressure or have a severe headache/ migraine or neck and back injuries Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides.
1. Padahastasana (Hand to Foot Posture) 2. Jaanushirshasana (Head to Knee Posture) 3. Paschmitanasana (Posterior Stretching Posture) 4. Yogamudrasana (Forward Bend in Comfortable Sitting Posture) 5. Mandukasana (Forward Bend in Vajarasana) 6. Pawanmuktasana (Lying on back and bringing knees toward the chest with both hands after interlocking) Which asana should I practice Forward Stretch/Bend Note: Every forward stretch must be followed by backward stretch
Note: Every forward stretch must be followed by Every backward stretch Which asana should I practice Forward Stretch/Bend - Padahastasana Stand straight in straight line keeping the heels together and toes a little apart and neck straight and palms stretched along the thighs by the sides. This is Starting Position. Raise the arms up in line with the trunk, while inhaling with palms facing forward. Exhale and bend forward from lumbar region with the hands touching or catching the big toes respectively. Keep the knees straight. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return while exhaling and bringing your arms up slowly and then resuming starting position. Relax in Shithiltadasana. Useful in dyspepsia, constipation, piles, diabetes and digestive orders. Liver, pancreas and intestines and gastric fire are activated. Reduces fat in abdomen. Tones up lumbar sacral nerves and muscles of this area. Not to be practiced if you experience giddiness or suffer from blood pressure, spondylitis, chronic constipation. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times
Which asana should I practice Forward Stretch/Bend - Janushirshasana Sit with legs stretched out in front of you with heels together and palms pressing on the floor by side of buttocks. This is Dandasana and Starting Position for sitting postures: Fold your right knee and place right heel near groin area of left thigh. Keep the spine erect. Raise your hands up and while exhaling, catch your toes of left foot by slowly bending upper body forward to touch your forehead to your knees, within your capacity. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable Return while exhaling and bringing your hands down. Relax in Shithildandasana. Improves the posture of the body and alignment of the spine, neuromuscular coordination and respiration, digestion & elimination processes of the body. Not to be practiced if you experience giddiness or suffer from vertigo, low blood pressure or have a severe headache. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides.
Which asana should I practice Forward Stretch/Bend - Paschimatanasana Starting Position: Dandasana (as earlier stated) Raise the arms up in line with the trunk, while inhaling with palms facing forward. Exhale and bend forward from lumbar region with the hands touching or catching the big toes respectively. Keep the knees straight. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return while exhaling and bringing your arms up slowly. Relax in Shithiltadasana. Useful in dyspepsia, constipation, piles, diabetes and digestive orders. Liver, pancreas and intestines and gastric fire are activated. Reduces fat in abdomen. Good for increasing height. Tones up lumbar sacral nerves and muscles of this area. Not to be practiced if you experience giddiness or suffer from blood pressure, spondylitis, chronic constipation. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Every forward stretch must be followed by Every backward stretch
Which asana should I practice Forward Stretch/Bend - Yogamudrasana Sit in padmasana and close the eyes. In Padmasana, slowly carefully bend one leg and place the foot on top of the opposite thigh. The sole should face upward and the heel should be close to the pubic bone. Similarly, bend the other leg and place the foot on top of the opposite thigh. Beginners can initially sit in Sukhasana, bend legs and place the respective feet under opposite thigh respectively and This is starting position. Hold on wrist behind the back with other hand. Inhale deeply and while exhaling, bend forward keeping the spine straight. Bring the forehead to the floor or as close as comfortable. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while inhaling. Relax in shithildandasana. Useful in constipation, gastritis, diabetes and Intestines, kidneys and pancreas are stimulated. Good for spinal stretch and spinal nerves. Not to be practiced if you have serious eye, back or heart problem or high blood pressure or are in early post-operative or post delivery period. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times
Which asana should I practice Forward Stretch/Bend Mandukasana Sit in Dandasana. Bend your both knees one by one and sit on your buttocks. The sides of your soles should be close together and interlock your big toes. Keep your back straight. This is called Vajrasana. This is Starting Position. Close the fists of your both hands in such a way that thumb should be inside with the fingers. Press the navel with your both fists. While exhaling, bend forward from the lower back region. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while inhaling. After 2-3 repetitions, relax in Shithildandasana. Useful in constipation, gastritis, diabetes and obesity. Intestines, kidneys and pancreas are stimulated. Not to be practiced if you have abdominal injuries, knee injury and any kind of back pain. Keep your eyes opened. Duration: 15 seconds or as per your capacity Frequency: 2-3 times
Which asana should I practice Forward Stretch/Bend – Pawanmuktasana Lie flat on your back and keep the legs straight. This is starting position. Inhale slowly and lift the legs and bend by knees bringing them upwards to the chest till the thighs touches stomach. While exhaling, hug your knees with hands and interlock fingers of both hands. Now, with more exhalation, lift the neck and try to touch the nose tip with knees. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while inhaling first by releasing the neck and then legs. Relax in Shavasana (Quick Relaxation Technique). Useful in gas problems, poor digestion, acidity, constipation and all kinds of gastrointestinal problems. Back muscles are strengthened. Not to be practiced if you have undergone abdominal surgery, hernia or piles. One having Cervical spondylitis should not lift the neck. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 3-5 times
1. Ardhachakrasana (Half Wheel Position) 2. Bhujangasana (Serpent Posture) 3. Shalabhasana (Wheel Position) 4. Dhanurasana (Bow Posture) 5. Setubandhasana (Bridge Posture) Note: Every forward stretch must be followed by backward stretch Which asana should I practice Backward Stretch/Bend
Which asana should I practice Backward Stretch/Bend – Ardha Chakrasana Starting Position: Stand straight in straight line keeping the heels together and toes a little apart and neck straight and palms stretched along the thighs by the sides. Slowly slide up the palms and support the back at the waist with fingers forward and thumbs backward. Bend backwards from the lumbar region while inhaling with the backward bend of neck. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Shithiltadasana. Useful in Asthma and low back pain and cramps in thighs and calves. Improves blood flow to chest & neck regions. Spine flexibility is increased. Not to be practiced if you experience giddiness or suffer from High blood pressure and cardiac problems (they should do very slowly by stabilizing by spreading their feet spread). Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Keep elbows point backwards for expanding the chest. Do not bend knees.
Which asana should I practice Backward Stretch/Bend - Bhujangasana Lie down on the prone (on abdomen) with the arms above the head keeping straight alongside the head resting the palms on ground with chin touching on the floor and legs together with soles facing up. This is starting position. Bend both the elbows and place the palms on the floor by the side of the last rib bone so that elbows face towards the roof. While inhaling, lift the trunk (head and chest).This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Makarasana. Useful in backache due to overstrain work, neck pain, cervical spondylitis, bronchitis, asthma, digestive disorders. Improves digestion & bowel action. Not to be practiced if you have hernia or high blood pressure. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Bear the weight of the body on the spine (lumbar region) and not on hands/arms.
Which asana should I practice Backward Stretch/Bend - Shalabhasana Lie down on the prone (on abdomen) with the arms above the head keeping straight alongside the head resting the palms on ground with chin touching on the floor and legs together with soles facing up. This is starting position. Make the fists and place it under the root of the thigh. While inhaling, raise both legs together up from the waist. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Makarasana. Useful in constipation, gastritis, diabetes and lumbago and backache due to overstrain work. Intestines, kidneys and pancreas are stimulated. Not to be practiced if you have urinary disorders, hernia or high blood pressure. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Keep the knees straight in the final position.
Which asana should I practice Backward Stretch/Bend - Dhanurasana Lie down on the prone (on abdomen) with the arms above the head keeping straight alongside the head resting the palms on ground with chin touching on the floor and legs together with soles facing up. This is starting position. Fold the knees and hold the respective feet. While inhaling, raise the head, chest and also thighs by slowly pulling the hands and legs so that the spine is arched backwards like a bow. Move the head above. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Makarasana. Useful in breathing problems, back ache, diabetes, gastro-intestinal problems and digestion. Good for Lungs, Intestines, kidneys & pancreas. Not to be practiced if you have hernia or high blood pressure. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Keep the elbows unbent & knees together in the final position. Release hands & legs slowly while returning from the final position.
Which asana should I practice Backward Stretch/Bend - Setubandhasana Lie down on your back. Keep your hands at your sides. This is Starting Position. Bend your knees and place your feet on the floor hip-width apart. Inhale, and lift your back (lower, upper, and middle) off the floor. Roll in your shoulders, and make sure your chin touches your chest without you having to move it. Let your shoulders, feet, and arms support your weight. Firm up your buttocks as you tighten them. Make sure your thighs are parallel to each other and the floor. Try to hold your ankles with your hands. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Shavasana. Useful in menstrual issues. Tones up muscles of the lower and middle back, shoulders, upper and lower thigh muscles. Excellent for lower back pain. Improves and tones all the sympathetic and parasympathetic nerves. Not to be practiced if you have severe back pain, neck pain or cervical spondylitis, pregnancy, or spinal surgery. Keep your eyes opened. Duration: 15 seconds or as per your capacity Frequency: 2 times
1. Katichakrasana (Spinal Twist in Standing Posture) 2. Ardhmatsyendrasana (Half Twist Pose) 3. Vakrasana (Twisted Pose) Which asana should I practice Twist Stretch
Which asana should I practice Twist Stretch – Katichakrasana (Spinal Twist in Standing Posture) Stand straight on the ground with feet 12 inches apart. This is Starting Position. Raise your arms and bring them in front of chest, with palms facing each other. While inhaling, take the arms slowly towards the right side of your body. Simultaneously, twist your body from the waist to the right side and take your arms back as far as possible. While swinging towards right side, keep the right arm straight and left arm bent. Look in the back. This is final position. Maintain the posture with your normal breath for as long as you are comfortable. While exhaling, bring the arms to the front. Repeat the practice by swinging towards the left side. Relax in Shithiltadasana. Useful in . Improves the flexibility of the spine. Not to be practiced if you have severe spinal problems Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides. Note: Do not bend forward or backward in final position and do not jerk.
Which asana should I practice Twist Stretch – Ardhmatsyendrasana (Half -Twist posture) Sit straight with legs stretched, heels together, palms pressing on the floor by the side of the buttocks. This is Dandasana and Starting position. Fold the right knee and place the right heel against the perineum. Place the left foot by the outer side of right thigh near the knee. While inhaling, raise right hand upward and bring the right hand round the outerside of the left knee while exhaling and catch hold of the left big toe. Now bring the left hand round the back and try to touch the right thigh. Look back over the left shoulder. Keep the back straight. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. While returning, bring neck to normal position. Raise up the left arm while inhaling and put left palm on the back while exhaling. Release the right arm and place right palm on the back. Release both the legs and back to normal position. Relax in Shithil-Dandasana. Practice on other side similarly. Useful in constipation, dyspepsia, diabetes, kidney problems and obesity and gastritis. Flexibility of spine is improved. Not to be practiced if you have hernia. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides.
Which asana should I practice Twist Stretch - Vakrasana Sit straight with legs stretched, heels together, palms pressing on the floor by the side of the buttocks. This is Dandasana and Starting position. Fold the right knee and place the right heel on the left (outer) side of left knee, place the right palm on back of the body in same line of the back. While inhaling, raise the left hand and while exhaling, bring the left hand round the outer side of the right knee and catch hold of left knee. Turn your neck right side and look back. Keep the trunk vertical / straight. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. While returning, bring neck to normal position. Raise up the left arm while inhaling and put left palm on the back while exhaling. Bring the right leg back to normal position. Relax in Shithil-Dandasana. Practice on other side similarly. Useful in obesity, constipation, dyspepsia, gastritis, diabetes, and enlarged and congested liver and spleen. Reduces girth in abdomen. Not to be practiced if you have hernia. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides.
Which asana should I practice Every posture must be followed by 30-40 seconds relaxation. Relaxation must be followed between any two postures, as well as at the end (Deep Relaxation Technique) of the yoga session. It should also be practiced after warm up and before proceeding to asana. During relaxation, deep breathing must be accompanied with awareness on the stretched area & visualization that positive energy is gained with inhalation and stress and negative energy from all parts of body (especially from stretched area) is expelled with exhalation Relaxation
Which asana should I practice • Standing Position – Shithil-Tadasana • Sitting Position – Shithil-Dandhasana • Prone Position (lying on stomach) - Makarasana • Supine Position(lying on back) - Shavasana Relaxation For every position, there is relaxation posture in every position.
Which asana should I practice Stand with feet one foot apart, relaxed shoulders, neck slightly back and palms in front. Breath deeply and visualize that with each inhalation, you gain positive energy and with each exhalation, you throw out negative energy, carbon dioxide and stress of the body. Relaxation in Standing Position – Shithil-Tadasana
Which asana should I practice Sitting in Dandasana with legs stretched out and spread apart and arms spread on back and neck bent slightly backward. Breathe Deeply. Feel that positive energy enters the body and mind alongwith while inhaling, negative energy and stress gets out while exhaling Relaxation in Sitting Position - Shithil - Dhandasana
Which asana should I practice Lying on stomach, fold the arms in front of the head and place the head either on the arms or the floor, turning the head to the side if it is comfortable. Spread the legs apart, with the toes pointing outwards, heels in. Breathe normally while you maintain the asana. Count your breath from 20 to 1 (when your abdomen pressures on the floor). If you fail in counting in between, start again till you reach count 1. Relaxation in Prone Position - Makarasana
Which asana should I practice Relax your legs completely and your toes are facing side wards. Arms must be placed along the body and slightly apart, leaving your palms open and facing upwards. Now, keeping eyes closed, observe the movements of abdominal muscles going up and down as you breath in and out normally. Observe this about 5-7 cycles. Now synchronize the same movement with slow deep breathing. As you inhale your abdomen is bulging up, while exhaling abdomen is sinking down close to your spine, feel how your breath and belly are well synchronized. Observe this about 5-7 cycles again. As you exhale, feel the warmness of the breath inside nostrils and coldness of the breath inside walls of nostrils as you inhale. Observe this about 5-7 cycles. As you exhale, feel all the tension and negative energies getting out of the body alongwith breath and all positive energies inside body as you inhale. Observe this about 5-7 cycles. Relaxation - Shavasana
Simple Principles of Asanas • Exhale when you bend forward. • Inhale when you bend backward. • Exhale when Twist. • Never hold breath; when you hold any posture, breathe naturally • Inhale when coming back from forward bend. • Exhale when coming back from backward bend • Exhale when coming back from twist.
Simple Principles of Asanas Asanas must always be done bare-footed on a carpet or rug spread out on a hard and even surface. It is not possible in the beginning to do the postures correctly, but through practice most of them can be mastered, particularly by young persons. Middle aged persons should not strain to attain perfection while practising yogasanas.
Simple Principles of Asanas If you do not have flexibility, do not attempt to have perfection of the posture in one instance. Have patience and persistence. Bear in mind that Asanas are meant to tone up the organs and give effects of stretching only. Stretch within your flexibility limits / capacity; no need to go beyond your limit. For example, if you are not able to reach your knees in paschamitonasana, practice within your limits will still give you the full benefits of the asana. Always practice asanas within your capacity and never beyond capacity. Focus your mind towards the stretch so that the mind should not wander. Alternatively, mentally set your counts (reverse) while practicing postures.
How long one should do asana? Practice asana in such a way that you feel stable and comfortable. (Patanjali Yoga Sutra defines asana as the poised and relaxed manner of sitting, sthira sukham asanam - Yoga Darshan II:46). Never Follow the Principle of No Pain No Gain. Pain is an indicator of something wrong with the posture Or you are not prepared for that posture.
How long one should do asana? Come out of the Posture, if your body trembles or indicates discomfort or if the breathing becomes fast or irregular If you are not comfortable with the posture, it means either you practising the posture for duration beyond your capacity, OR the posture is wrongly practiced.
Pranayama Pranayama composed of two words – Prana (life force/vital energy) and Yama (Regulation/Control). It is balancing and regulating vital energy through the breath.
Basic Pranayama – 1 During normal breathing, only 10% of exchange of air takes place inside the lungs. Generally, our lower lungs and upper lungs remain unused. We can increase this percentage by Deep Breathing or Sectional Breathing and so oxygenate our body tissues and cells.
Pre-requisites of Basic Pranayama -1 Sukhasana Padmasana Vajrasana Postures for Pranayama Hand Mudras for Pranayama Nasika Mudra Chin Mudra Chinmaya Mudra Adi Mudra Brahma Mudra
Pre-requisites of Basic Pranayama -1 Nasika Mudra – Index and middle finger are folded and placed at root of thumb. Thumb is used to close the right nostril and remaining two unfolded fingers – little and ring fingers are used to left nostril during pranayama. Chin Mudra – Tips of the thumb and index finger are touched to form a circle. Other three fingers are straight. The hands in this mudra are placed on the knees with the palms facing downward. Chinmay Mudra – Follow first step mentioned for chin mudra. Now the three remaining fingers are folded touching the palms. The hands in this mudra are similarly placed on the knees with the palms facing downward.
Adi Mudra – Keep the thumb inside of the palms and close the four fingers above the thumb. Place the hands at the root of the thighs with the palms facing downward. Brahma Mudra – Make fists of both palms with the thumb tucked in and place on either side of the navel with the palms facing upwards and knuckles touching each other. Pre-requisites of Basic Pranayama -1
This is preparatory breathing practice before advancing to pranayama and rectifies the wrong breathing pattern and its outcomes. Sectional Breathing has 4 sections (a) Abdominal Breathing (b) Thoracic Breathing (c) Clavicular Breathing (d) Full Yogic Breathing These breathings should be practiced in same sequence as mentioned above. Sectional breathing improves the vitality of body and mind and brings calmness. It can also be practiced at other times of tiredness, confusion or / and depression, to bring the calmness of mind. Pre-requisites of Basic Pranayama -1
ABDOMINAL BREATHING Sit in any posture with Chin Mudra. Inhale deeply slowly and continuously until the abdomen bulges out. Pause for 1-2 seconds. Exhale slowly and continuously, until the abdomen is drawn inwards. Simultaneously, you can also chant ‘AAA’ until you exhale completely. Repeat for 3 times. Note: Avoid any jerk through out the whole process . Basic Pranayama -1
Basic Pranayama – 1 THORACIC BREATHING Sit in any posture with Chinmay Mudra. Inhale deeply slowly and continuously through chest so that it expands. Pause for 1-2 seconds. Exhale slowly and continuously, through chest so that it returns to its resting position. Simultaneously, you can also chant ‘OOO’ until you exhale completely. Repeat for 3 times. Note: Avoid any jerk through out the whole process .
Basic Pranayama - 1 CLAVICULAR BREATHING Sit in any posture with Adi Mudra. Inhale deeply slowly and continuously until the collar bones and shoulders are raised upward. Pause for 1-2 seconds. Exhale slowly and continuously, until the shoulders come to resting position. Simultaneously, you can also chant ‘mmm’ until you exhale completely. Repeat for 3 times. Note: Avoid any jerk through out the whole process .
Basic Pranayama – 1 FULL YOGIC BREATHING Sit in any posture with Brahm Mudra. Inhale deeply slowly and continuously while you expand abdomen and chest and raise shoulders upward in same sequence. Pause for 1-2 seconds. Exhale slowly and continuously, until the abdomen, chest and shoulders come to resting position in same sequence. Simultaneously, you can also chant ‘AUM’ until you exhale completely. Repeat for 3 times. Note: Avoid any jerk through out the whole process .
Basic Pranayama - 2 NAADHI SHUDDHI BREATHING It is slow breathing technique in which we breathe alternatively through each nostril and it has a purifying effect on the energy channels of the body. This technique enables self-healing by balancing the sympathetic and parasympathetic nervous systems. The more pure our naadis are, the more prana we have. Prana flows easily in Pure body. When the nadis are purified, we have lightness of the body, radiance of complexion, better digestion, leanness and a clam mind. Beginners should attempt to make the duration of inhalation and exhalation equal.
Basic Pranayama - 2 NAADHI SHUDDHI BREATHING Sit in any posture with right hand in Nasika Mudra and left hand in Gyan mudra* placed on left knee. Inhale through left nostril (after closing right nostril) and then exhale through right nostril (after closing left nostril) and inhale through right nostril (while keeping left nostril closed) and exhale through left nostril (after closing right nostril) – One cycle. Feel the breathing in the nostril. When inhaling through left nostril, visualize and feel as if the right brain hemisphere is activated and vice- versa.Repetition - 15 cycles *Gyan Mudra - Touch the tip of index finger with the tip of thumb forming a circle, with palms upward.
Programming the Body & Mind Conclude your yoga session with Deep Relaxation followed by Visualization & Auto-suggestion to re-programme your body, mind & soul for happy and healthy life.
Programming the Body & Mind Deep Relaxation Technique Lie down on your back. Make sure your legs relax completely and your toes are facing side wards. Arms must be placed along the body and slightly apart, leaving your palms open and facing upwards. Feel the points of the body in contact with the floor – back of feet, calf muscles, back of knee & thigh, spine, back of head. Feel as if the body has become heavier and sinks in the floor downward. Now, mentally relax all parts of your body, starting slowly from your toes upwards to the head through thighs, lower back, abdomen, upper back, neck and arms. As you do this, breathe slowly, yet deeply, setting your body in a state of relaxation.
Programming the Body & Mind Visualization & Auto-suggestion Now, visualize that you are a point of light (like a shining star) living in your body at the center of the forehead between eyebrows. Be in this state for few seconds. Keep an attitude of detachment from the body. Imagine that you are radiating pure and positive vibrations of white colour reaching every cell of the body. Feel as if every cell of your body from toes to the head responds to the vibrations and becomes alive. All cells of your body become in harmony with each other Releasing all illness and pain – healing is taking place through out the body Mentally repeat seven times with full feeling and experience that – ‘Day by day in every way I am getting better and better and better…’ Note: You can make your own visualization and autosuggestion scripts for your own purpose.
Getting up At the end Slowly take a deep breath 3 times, while in supine lying position Slowly turn towards left and slowly sit up in any comfortable posture on the floor, with the help of your hands pushing on the ground Now slowly rub your hands creating warmness, while keeping your eyes closed Put palms of your hands over the eyelids without touching them Feel the darkness and warmness for a while Remove your hands from the face Slowly open your eyes and stretch your arms upwards. Return to your daily activities.
General Instructions • Always stretch and warm up before yogasanas. Then take five to ten long breaths to relax yourself and lying on back and stretching hands up and toes downward about five times. • Better don’t extend time period of exercise more than 1 ½ hours at a time. • Do not hold your breath while doing any exercise. • Never workout during the first three days of your monthly periods (For Females). • You shall feel soreness in the body as you will ideally accustomed to the asana by two weeks from the time you start practicing yoga session. This will be if you have not stretched your body in a long time. You can use turmeric in milk. • After any workout, maintain a gap of 45 minutes before having any food.
Layout of Yoga Session Relaxation Deep Relaxation Visualisation & Autosuggestion Pranayama Sectional Breathing Naadi Shudhi Pranayama Asana Side Bend Forward Bend Backward Bend Twist Warm ups Cycling Loosening Exercises Jogging Surya Namaskar

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Basics of Asana & Pranayama - Beginner's Guide

  • 1.
    Basics of Yogasana &Pranayama Beginner’s Guide..
  • 2.
    Contents • What ageto Start Yoga • What Time to Start • How to Get Started • Warm ups • Asana • Pranayama • Relaxation • General Instructions • Yoga Class Layout
  • 3.
    What age toStart Yoga One can start after Eight years of age.
  • 4.
    What Time toStart The practice of yoga by a beginner should not be started in Winter, Cold, Hot And Rainy Seasons. It should be started by the beginner in SPRING OR AUTUMN. (Gherand Samhita, Chapter 5).
  • 5.
    Morning After attending tonatural calls, on empty stomach and optionally after taking bath. Evening On empty stomach or after 3-4 hours of meals Ensure that you are not tired. (If you are tired, first relax and then practice yogasana and pranayama in a very relaxed manner.) What Time to Start
  • 6.
    How to GetStarted Try to fit in yoga every day little by little and you will soon notice the great difference in your body and mind. Your body becomes more flexible and strong and your mind becomes more focused and calm.
  • 7.
    How to GetStarted Follow Persistence in your yoga practice Persistence & Patience work wonder. Be it for very little duration, say 20-25 minutes, you should practice yoga regularly. Little but regular yoga practice is far better than the irregular practice of long duration. A tree doesn’t grow in a day. It needs time and effort to bud from a sapling and then into a full-grown tree. Only then can you reap the fruits. If you cut the tree for its leaves when it is small, there won’t be any fruits in the future.
  • 8.
    Basic Yoga Session Basicyoga session can be divided into 1. Warm up/ loosening exercises for 10 minutes approx. 2. Asana for 10-15 minutes approx. 3. Pranayama for 10 minutes approx. 4. Deep Relaxation for 8-10 minutes approx.
  • 9.
    How to GetStarted Stationary Cycle for 5-7 minutes is good cardio- respiratory exercise. Warm ups Yogic Loosening Exercises or Suksham Vyayam is better for micro-circulation and joints. Jogging prevents muscle and bone damage, improves heart performance and blood circulation Choose any warm up – Stationary Cycle, Loosening exercise, jogging or suryanamaskar
  • 10.
    How to GetStarted Warm ups
  • 11.
    Which asana shouldI practice Practice at least one posture from each of the following five categories for complete fitness session S.No. CATEGORY FEATURES 1 Longitudinal stretch/ Side bend Develops body awareness and muscular strength & balance. 2 Forward bend/stretch Stretches back of body, closes organs of perceptions at front. Introverted & soothing and calming effects to the nervous system. 3 Backward bend / stretch Opens the front of the body, invigorates the nervous system and helps release emotions. 4 Spinal Twist Encourage internal organs detoxify. Invigorates the nervous system. 5 Relaxation Relaxes & reprograms the body & mind.
  • 12.
    Which asana shouldI practice • Tadasana (standing on toes with arms up) • Ekapadasana (standing on one leg with namaskara mudra) • Tirayanka Tadasana (side stretch) • Trikonasana (triangle position) Longitudinal Stretch/ Side Stretch
  • 13.
    Which asana shouldI practice Longitudinal Stretch/ Side Stretch - Tadasana Stand with feet touching each other and hands on the sides. This is Starting Position. Stand on toes while inhaling and raising your hands and interlocking fingers. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable Return while exhaling and bringing your hands down. Relax in Shithiltadasana Improves the posture of the body and alignment of the spine, neuromuscular coordination and respiration, digestion & elimination processes of the body. Not to be practiced if you experience giddiness or suffer from vertigo, low blood pressure or have a severe headache. Keep your eyes opened. Duration: 30 seconds or as per your capacity Frequency: 2 times
  • 14.
    Which asana shouldI practice Longitudinal Stretch/ Side Stretch - Ekapadasana Stand with feet touching each other and hands on the sides. This is Standing Position. Slowly lift the right leg on the inside of the left thigh close to the groin with toes pointing downward. Slowly raising both hands with palms joined on top, while inhaling. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return while exhaling and bringing your hands down and right leg down. Do on other side. Relax in Shithiltadasana after postures on both sides are completed. Improves the posture of the body and alignment of the spine, neuromuscular coordination. During this posture , muscles of folded leg are relaxed whereas that of straight leg is strengthened. Not to be practiced if you experience giddiness or suffer from vertigo, low blood pressure or have a severe headache. Keep your eyes opened. Duration: 30 seconds or as per your capacity Frequency: 2 times on both sides
  • 15.
    Which asana shouldI practice Longitudinal Stretch/ Side Stretch - Tirayanka Tadasana Stand with feet touching each other and hands on the sides. This is Starting Position. Stand on toes while inhaling and raising your hands and interlocking fingers. Exhale and bend sidewards. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable Return while inhaling and bringing your hands up. Bend to other side while exhaling. Maintain the posture with normal breath for as long as you are comfortable. Come back. Relax in Shithiltadasana Improves the posture of the body and alignment of the spine, neuromuscular coordination and respiration, digestion & elimination processes of the body. Not to be practiced if you experience giddiness or suffer from vertigo, low blood pressure or have a severe headache. Keep your eyes opened. Duration: 10 seconds or as per your capacity on both sides. Frequency: 2 times
  • 16.
    Which asana shouldI practice Longitudinal Stretch/ Side Stretch - Trikonasana Stand straight keeping your legs as wide as possible within your capacity. This is Starting Position. Stretch your arms wide horizontally in line with shoulders and parallel to the ground. Turn your right foot outward. While exhaling slowly bend toward right side keeping both the knees straight. Touch the right toe with the fingers of right hand. Turn the head towards the upper (left) hand and fix gaze upward. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable Return to starting position while inhaling after resuming head and neck. Repeat on other side. Relax in Shithiltadasana Improves flexibility of the spine, peristalsis of bowels and opens the hip, groins, hamstrings and calves, shoulders, chest and spine.. Not to be practiced if you experience giddiness or suffer from vertigo, high or low blood pressure or have a severe headache/ migraine or neck and back injuries Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides.
  • 17.
    1. Padahastasana (Handto Foot Posture) 2. Jaanushirshasana (Head to Knee Posture) 3. Paschmitanasana (Posterior Stretching Posture) 4. Yogamudrasana (Forward Bend in Comfortable Sitting Posture) 5. Mandukasana (Forward Bend in Vajarasana) 6. Pawanmuktasana (Lying on back and bringing knees toward the chest with both hands after interlocking) Which asana should I practice Forward Stretch/Bend Note: Every forward stretch must be followed by backward stretch
  • 18.
    Note: Every forwardstretch must be followed by Every backward stretch Which asana should I practice Forward Stretch/Bend - Padahastasana Stand straight in straight line keeping the heels together and toes a little apart and neck straight and palms stretched along the thighs by the sides. This is Starting Position. Raise the arms up in line with the trunk, while inhaling with palms facing forward. Exhale and bend forward from lumbar region with the hands touching or catching the big toes respectively. Keep the knees straight. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return while exhaling and bringing your arms up slowly and then resuming starting position. Relax in Shithiltadasana. Useful in dyspepsia, constipation, piles, diabetes and digestive orders. Liver, pancreas and intestines and gastric fire are activated. Reduces fat in abdomen. Tones up lumbar sacral nerves and muscles of this area. Not to be practiced if you experience giddiness or suffer from blood pressure, spondylitis, chronic constipation. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times
  • 19.
    Which asana shouldI practice Forward Stretch/Bend - Janushirshasana Sit with legs stretched out in front of you with heels together and palms pressing on the floor by side of buttocks. This is Dandasana and Starting Position for sitting postures: Fold your right knee and place right heel near groin area of left thigh. Keep the spine erect. Raise your hands up and while exhaling, catch your toes of left foot by slowly bending upper body forward to touch your forehead to your knees, within your capacity. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable Return while exhaling and bringing your hands down. Relax in Shithildandasana. Improves the posture of the body and alignment of the spine, neuromuscular coordination and respiration, digestion & elimination processes of the body. Not to be practiced if you experience giddiness or suffer from vertigo, low blood pressure or have a severe headache. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides.
  • 20.
    Which asana shouldI practice Forward Stretch/Bend - Paschimatanasana Starting Position: Dandasana (as earlier stated) Raise the arms up in line with the trunk, while inhaling with palms facing forward. Exhale and bend forward from lumbar region with the hands touching or catching the big toes respectively. Keep the knees straight. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return while exhaling and bringing your arms up slowly. Relax in Shithiltadasana. Useful in dyspepsia, constipation, piles, diabetes and digestive orders. Liver, pancreas and intestines and gastric fire are activated. Reduces fat in abdomen. Good for increasing height. Tones up lumbar sacral nerves and muscles of this area. Not to be practiced if you experience giddiness or suffer from blood pressure, spondylitis, chronic constipation. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Every forward stretch must be followed by Every backward stretch
  • 21.
    Which asana shouldI practice Forward Stretch/Bend - Yogamudrasana Sit in padmasana and close the eyes. In Padmasana, slowly carefully bend one leg and place the foot on top of the opposite thigh. The sole should face upward and the heel should be close to the pubic bone. Similarly, bend the other leg and place the foot on top of the opposite thigh. Beginners can initially sit in Sukhasana, bend legs and place the respective feet under opposite thigh respectively and This is starting position. Hold on wrist behind the back with other hand. Inhale deeply and while exhaling, bend forward keeping the spine straight. Bring the forehead to the floor or as close as comfortable. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while inhaling. Relax in shithildandasana. Useful in constipation, gastritis, diabetes and Intestines, kidneys and pancreas are stimulated. Good for spinal stretch and spinal nerves. Not to be practiced if you have serious eye, back or heart problem or high blood pressure or are in early post-operative or post delivery period. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times
  • 22.
    Which asana shouldI practice Forward Stretch/Bend Mandukasana Sit in Dandasana. Bend your both knees one by one and sit on your buttocks. The sides of your soles should be close together and interlock your big toes. Keep your back straight. This is called Vajrasana. This is Starting Position. Close the fists of your both hands in such a way that thumb should be inside with the fingers. Press the navel with your both fists. While exhaling, bend forward from the lower back region. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while inhaling. After 2-3 repetitions, relax in Shithildandasana. Useful in constipation, gastritis, diabetes and obesity. Intestines, kidneys and pancreas are stimulated. Not to be practiced if you have abdominal injuries, knee injury and any kind of back pain. Keep your eyes opened. Duration: 15 seconds or as per your capacity Frequency: 2-3 times
  • 23.
    Which asana shouldI practice Forward Stretch/Bend – Pawanmuktasana Lie flat on your back and keep the legs straight. This is starting position. Inhale slowly and lift the legs and bend by knees bringing them upwards to the chest till the thighs touches stomach. While exhaling, hug your knees with hands and interlock fingers of both hands. Now, with more exhalation, lift the neck and try to touch the nose tip with knees. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while inhaling first by releasing the neck and then legs. Relax in Shavasana (Quick Relaxation Technique). Useful in gas problems, poor digestion, acidity, constipation and all kinds of gastrointestinal problems. Back muscles are strengthened. Not to be practiced if you have undergone abdominal surgery, hernia or piles. One having Cervical spondylitis should not lift the neck. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 3-5 times
  • 24.
    1. Ardhachakrasana (HalfWheel Position) 2. Bhujangasana (Serpent Posture) 3. Shalabhasana (Wheel Position) 4. Dhanurasana (Bow Posture) 5. Setubandhasana (Bridge Posture) Note: Every forward stretch must be followed by backward stretch Which asana should I practice Backward Stretch/Bend
  • 25.
    Which asana shouldI practice Backward Stretch/Bend – Ardha Chakrasana Starting Position: Stand straight in straight line keeping the heels together and toes a little apart and neck straight and palms stretched along the thighs by the sides. Slowly slide up the palms and support the back at the waist with fingers forward and thumbs backward. Bend backwards from the lumbar region while inhaling with the backward bend of neck. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Shithiltadasana. Useful in Asthma and low back pain and cramps in thighs and calves. Improves blood flow to chest & neck regions. Spine flexibility is increased. Not to be practiced if you experience giddiness or suffer from High blood pressure and cardiac problems (they should do very slowly by stabilizing by spreading their feet spread). Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Keep elbows point backwards for expanding the chest. Do not bend knees.
  • 26.
    Which asana shouldI practice Backward Stretch/Bend - Bhujangasana Lie down on the prone (on abdomen) with the arms above the head keeping straight alongside the head resting the palms on ground with chin touching on the floor and legs together with soles facing up. This is starting position. Bend both the elbows and place the palms on the floor by the side of the last rib bone so that elbows face towards the roof. While inhaling, lift the trunk (head and chest).This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Makarasana. Useful in backache due to overstrain work, neck pain, cervical spondylitis, bronchitis, asthma, digestive disorders. Improves digestion & bowel action. Not to be practiced if you have hernia or high blood pressure. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Bear the weight of the body on the spine (lumbar region) and not on hands/arms.
  • 27.
    Which asana shouldI practice Backward Stretch/Bend - Shalabhasana Lie down on the prone (on abdomen) with the arms above the head keeping straight alongside the head resting the palms on ground with chin touching on the floor and legs together with soles facing up. This is starting position. Make the fists and place it under the root of the thigh. While inhaling, raise both legs together up from the waist. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Makarasana. Useful in constipation, gastritis, diabetes and lumbago and backache due to overstrain work. Intestines, kidneys and pancreas are stimulated. Not to be practiced if you have urinary disorders, hernia or high blood pressure. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Keep the knees straight in the final position.
  • 28.
    Which asana shouldI practice Backward Stretch/Bend - Dhanurasana Lie down on the prone (on abdomen) with the arms above the head keeping straight alongside the head resting the palms on ground with chin touching on the floor and legs together with soles facing up. This is starting position. Fold the knees and hold the respective feet. While inhaling, raise the head, chest and also thighs by slowly pulling the hands and legs so that the spine is arched backwards like a bow. Move the head above. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Makarasana. Useful in breathing problems, back ache, diabetes, gastro-intestinal problems and digestion. Good for Lungs, Intestines, kidneys & pancreas. Not to be practiced if you have hernia or high blood pressure. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times Note: Keep the elbows unbent & knees together in the final position. Release hands & legs slowly while returning from the final position.
  • 29.
    Which asana shouldI practice Backward Stretch/Bend - Setubandhasana Lie down on your back. Keep your hands at your sides. This is Starting Position. Bend your knees and place your feet on the floor hip-width apart. Inhale, and lift your back (lower, upper, and middle) off the floor. Roll in your shoulders, and make sure your chin touches your chest without you having to move it. Let your shoulders, feet, and arms support your weight. Firm up your buttocks as you tighten them. Make sure your thighs are parallel to each other and the floor. Try to hold your ankles with your hands. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. Return to the starting position while exhaling. Relax in Shavasana. Useful in menstrual issues. Tones up muscles of the lower and middle back, shoulders, upper and lower thigh muscles. Excellent for lower back pain. Improves and tones all the sympathetic and parasympathetic nerves. Not to be practiced if you have severe back pain, neck pain or cervical spondylitis, pregnancy, or spinal surgery. Keep your eyes opened. Duration: 15 seconds or as per your capacity Frequency: 2 times
  • 30.
    1. Katichakrasana (SpinalTwist in Standing Posture) 2. Ardhmatsyendrasana (Half Twist Pose) 3. Vakrasana (Twisted Pose) Which asana should I practice Twist Stretch
  • 31.
    Which asana shouldI practice Twist Stretch – Katichakrasana (Spinal Twist in Standing Posture) Stand straight on the ground with feet 12 inches apart. This is Starting Position. Raise your arms and bring them in front of chest, with palms facing each other. While inhaling, take the arms slowly towards the right side of your body. Simultaneously, twist your body from the waist to the right side and take your arms back as far as possible. While swinging towards right side, keep the right arm straight and left arm bent. Look in the back. This is final position. Maintain the posture with your normal breath for as long as you are comfortable. While exhaling, bring the arms to the front. Repeat the practice by swinging towards the left side. Relax in Shithiltadasana. Useful in . Improves the flexibility of the spine. Not to be practiced if you have severe spinal problems Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides. Note: Do not bend forward or backward in final position and do not jerk.
  • 32.
    Which asana shouldI practice Twist Stretch – Ardhmatsyendrasana (Half -Twist posture) Sit straight with legs stretched, heels together, palms pressing on the floor by the side of the buttocks. This is Dandasana and Starting position. Fold the right knee and place the right heel against the perineum. Place the left foot by the outer side of right thigh near the knee. While inhaling, raise right hand upward and bring the right hand round the outerside of the left knee while exhaling and catch hold of the left big toe. Now bring the left hand round the back and try to touch the right thigh. Look back over the left shoulder. Keep the back straight. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. While returning, bring neck to normal position. Raise up the left arm while inhaling and put left palm on the back while exhaling. Release the right arm and place right palm on the back. Release both the legs and back to normal position. Relax in Shithil-Dandasana. Practice on other side similarly. Useful in constipation, dyspepsia, diabetes, kidney problems and obesity and gastritis. Flexibility of spine is improved. Not to be practiced if you have hernia. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides.
  • 33.
    Which asana shouldI practice Twist Stretch - Vakrasana Sit straight with legs stretched, heels together, palms pressing on the floor by the side of the buttocks. This is Dandasana and Starting position. Fold the right knee and place the right heel on the left (outer) side of left knee, place the right palm on back of the body in same line of the back. While inhaling, raise the left hand and while exhaling, bring the left hand round the outer side of the right knee and catch hold of left knee. Turn your neck right side and look back. Keep the trunk vertical / straight. This is Final Position. Maintain the posture with your normal breath for as long as you are comfortable. While returning, bring neck to normal position. Raise up the left arm while inhaling and put left palm on the back while exhaling. Bring the right leg back to normal position. Relax in Shithil-Dandasana. Practice on other side similarly. Useful in obesity, constipation, dyspepsia, gastritis, diabetes, and enlarged and congested liver and spleen. Reduces girth in abdomen. Not to be practiced if you have hernia. Keep your eyes opened. Duration: 10 seconds or as per your capacity Frequency: 2 times on both sides.
  • 34.
    Which asana shouldI practice Every posture must be followed by 30-40 seconds relaxation. Relaxation must be followed between any two postures, as well as at the end (Deep Relaxation Technique) of the yoga session. It should also be practiced after warm up and before proceeding to asana. During relaxation, deep breathing must be accompanied with awareness on the stretched area & visualization that positive energy is gained with inhalation and stress and negative energy from all parts of body (especially from stretched area) is expelled with exhalation Relaxation
  • 35.
    Which asana shouldI practice • Standing Position – Shithil-Tadasana • Sitting Position – Shithil-Dandhasana • Prone Position (lying on stomach) - Makarasana • Supine Position(lying on back) - Shavasana Relaxation For every position, there is relaxation posture in every position.
  • 36.
    Which asana shouldI practice Stand with feet one foot apart, relaxed shoulders, neck slightly back and palms in front. Breath deeply and visualize that with each inhalation, you gain positive energy and with each exhalation, you throw out negative energy, carbon dioxide and stress of the body. Relaxation in Standing Position – Shithil-Tadasana
  • 37.
    Which asana shouldI practice Sitting in Dandasana with legs stretched out and spread apart and arms spread on back and neck bent slightly backward. Breathe Deeply. Feel that positive energy enters the body and mind alongwith while inhaling, negative energy and stress gets out while exhaling Relaxation in Sitting Position - Shithil - Dhandasana
  • 38.
    Which asana shouldI practice Lying on stomach, fold the arms in front of the head and place the head either on the arms or the floor, turning the head to the side if it is comfortable. Spread the legs apart, with the toes pointing outwards, heels in. Breathe normally while you maintain the asana. Count your breath from 20 to 1 (when your abdomen pressures on the floor). If you fail in counting in between, start again till you reach count 1. Relaxation in Prone Position - Makarasana
  • 39.
    Which asana shouldI practice Relax your legs completely and your toes are facing side wards. Arms must be placed along the body and slightly apart, leaving your palms open and facing upwards. Now, keeping eyes closed, observe the movements of abdominal muscles going up and down as you breath in and out normally. Observe this about 5-7 cycles. Now synchronize the same movement with slow deep breathing. As you inhale your abdomen is bulging up, while exhaling abdomen is sinking down close to your spine, feel how your breath and belly are well synchronized. Observe this about 5-7 cycles again. As you exhale, feel the warmness of the breath inside nostrils and coldness of the breath inside walls of nostrils as you inhale. Observe this about 5-7 cycles. As you exhale, feel all the tension and negative energies getting out of the body alongwith breath and all positive energies inside body as you inhale. Observe this about 5-7 cycles. Relaxation - Shavasana
  • 40.
    Simple Principles ofAsanas • Exhale when you bend forward. • Inhale when you bend backward. • Exhale when Twist. • Never hold breath; when you hold any posture, breathe naturally • Inhale when coming back from forward bend. • Exhale when coming back from backward bend • Exhale when coming back from twist.
  • 41.
    Simple Principles ofAsanas Asanas must always be done bare-footed on a carpet or rug spread out on a hard and even surface. It is not possible in the beginning to do the postures correctly, but through practice most of them can be mastered, particularly by young persons. Middle aged persons should not strain to attain perfection while practising yogasanas.
  • 42.
    Simple Principles ofAsanas If you do not have flexibility, do not attempt to have perfection of the posture in one instance. Have patience and persistence. Bear in mind that Asanas are meant to tone up the organs and give effects of stretching only. Stretch within your flexibility limits / capacity; no need to go beyond your limit. For example, if you are not able to reach your knees in paschamitonasana, practice within your limits will still give you the full benefits of the asana. Always practice asanas within your capacity and never beyond capacity. Focus your mind towards the stretch so that the mind should not wander. Alternatively, mentally set your counts (reverse) while practicing postures.
  • 43.
    How long oneshould do asana? Practice asana in such a way that you feel stable and comfortable. (Patanjali Yoga Sutra defines asana as the poised and relaxed manner of sitting, sthira sukham asanam - Yoga Darshan II:46). Never Follow the Principle of No Pain No Gain. Pain is an indicator of something wrong with the posture Or you are not prepared for that posture.
  • 44.
    How long oneshould do asana? Come out of the Posture, if your body trembles or indicates discomfort or if the breathing becomes fast or irregular If you are not comfortable with the posture, it means either you practising the posture for duration beyond your capacity, OR the posture is wrongly practiced.
  • 45.
    Pranayama Pranayama composed oftwo words – Prana (life force/vital energy) and Yama (Regulation/Control). It is balancing and regulating vital energy through the breath.
  • 46.
    Basic Pranayama –1 During normal breathing, only 10% of exchange of air takes place inside the lungs. Generally, our lower lungs and upper lungs remain unused. We can increase this percentage by Deep Breathing or Sectional Breathing and so oxygenate our body tissues and cells.
  • 47.
    Pre-requisites of BasicPranayama -1 Sukhasana Padmasana Vajrasana Postures for Pranayama Hand Mudras for Pranayama Nasika Mudra Chin Mudra Chinmaya Mudra Adi Mudra Brahma Mudra
  • 48.
    Pre-requisites of BasicPranayama -1 Nasika Mudra – Index and middle finger are folded and placed at root of thumb. Thumb is used to close the right nostril and remaining two unfolded fingers – little and ring fingers are used to left nostril during pranayama. Chin Mudra – Tips of the thumb and index finger are touched to form a circle. Other three fingers are straight. The hands in this mudra are placed on the knees with the palms facing downward. Chinmay Mudra – Follow first step mentioned for chin mudra. Now the three remaining fingers are folded touching the palms. The hands in this mudra are similarly placed on the knees with the palms facing downward.
  • 49.
    Adi Mudra –Keep the thumb inside of the palms and close the four fingers above the thumb. Place the hands at the root of the thighs with the palms facing downward. Brahma Mudra – Make fists of both palms with the thumb tucked in and place on either side of the navel with the palms facing upwards and knuckles touching each other. Pre-requisites of Basic Pranayama -1
  • 50.
    This is preparatorybreathing practice before advancing to pranayama and rectifies the wrong breathing pattern and its outcomes. Sectional Breathing has 4 sections (a) Abdominal Breathing (b) Thoracic Breathing (c) Clavicular Breathing (d) Full Yogic Breathing These breathings should be practiced in same sequence as mentioned above. Sectional breathing improves the vitality of body and mind and brings calmness. It can also be practiced at other times of tiredness, confusion or / and depression, to bring the calmness of mind. Pre-requisites of Basic Pranayama -1
  • 51.
    ABDOMINAL BREATHING Sit inany posture with Chin Mudra. Inhale deeply slowly and continuously until the abdomen bulges out. Pause for 1-2 seconds. Exhale slowly and continuously, until the abdomen is drawn inwards. Simultaneously, you can also chant ‘AAA’ until you exhale completely. Repeat for 3 times. Note: Avoid any jerk through out the whole process . Basic Pranayama -1
  • 52.
    Basic Pranayama –1 THORACIC BREATHING Sit in any posture with Chinmay Mudra. Inhale deeply slowly and continuously through chest so that it expands. Pause for 1-2 seconds. Exhale slowly and continuously, through chest so that it returns to its resting position. Simultaneously, you can also chant ‘OOO’ until you exhale completely. Repeat for 3 times. Note: Avoid any jerk through out the whole process .
  • 53.
    Basic Pranayama -1 CLAVICULAR BREATHING Sit in any posture with Adi Mudra. Inhale deeply slowly and continuously until the collar bones and shoulders are raised upward. Pause for 1-2 seconds. Exhale slowly and continuously, until the shoulders come to resting position. Simultaneously, you can also chant ‘mmm’ until you exhale completely. Repeat for 3 times. Note: Avoid any jerk through out the whole process .
  • 54.
    Basic Pranayama –1 FULL YOGIC BREATHING Sit in any posture with Brahm Mudra. Inhale deeply slowly and continuously while you expand abdomen and chest and raise shoulders upward in same sequence. Pause for 1-2 seconds. Exhale slowly and continuously, until the abdomen, chest and shoulders come to resting position in same sequence. Simultaneously, you can also chant ‘AUM’ until you exhale completely. Repeat for 3 times. Note: Avoid any jerk through out the whole process .
  • 55.
    Basic Pranayama -2 NAADHI SHUDDHI BREATHING It is slow breathing technique in which we breathe alternatively through each nostril and it has a purifying effect on the energy channels of the body. This technique enables self-healing by balancing the sympathetic and parasympathetic nervous systems. The more pure our naadis are, the more prana we have. Prana flows easily in Pure body. When the nadis are purified, we have lightness of the body, radiance of complexion, better digestion, leanness and a clam mind. Beginners should attempt to make the duration of inhalation and exhalation equal.
  • 56.
    Basic Pranayama -2 NAADHI SHUDDHI BREATHING Sit in any posture with right hand in Nasika Mudra and left hand in Gyan mudra* placed on left knee. Inhale through left nostril (after closing right nostril) and then exhale through right nostril (after closing left nostril) and inhale through right nostril (while keeping left nostril closed) and exhale through left nostril (after closing right nostril) – One cycle. Feel the breathing in the nostril. When inhaling through left nostril, visualize and feel as if the right brain hemisphere is activated and vice- versa.Repetition - 15 cycles *Gyan Mudra - Touch the tip of index finger with the tip of thumb forming a circle, with palms upward.
  • 57.
    Programming the Body& Mind Conclude your yoga session with Deep Relaxation followed by Visualization & Auto-suggestion to re-programme your body, mind & soul for happy and healthy life.
  • 58.
    Programming the Body& Mind Deep Relaxation Technique Lie down on your back. Make sure your legs relax completely and your toes are facing side wards. Arms must be placed along the body and slightly apart, leaving your palms open and facing upwards. Feel the points of the body in contact with the floor – back of feet, calf muscles, back of knee & thigh, spine, back of head. Feel as if the body has become heavier and sinks in the floor downward. Now, mentally relax all parts of your body, starting slowly from your toes upwards to the head through thighs, lower back, abdomen, upper back, neck and arms. As you do this, breathe slowly, yet deeply, setting your body in a state of relaxation.
  • 59.
    Programming the Body& Mind Visualization & Auto-suggestion Now, visualize that you are a point of light (like a shining star) living in your body at the center of the forehead between eyebrows. Be in this state for few seconds. Keep an attitude of detachment from the body. Imagine that you are radiating pure and positive vibrations of white colour reaching every cell of the body. Feel as if every cell of your body from toes to the head responds to the vibrations and becomes alive. All cells of your body become in harmony with each other Releasing all illness and pain – healing is taking place through out the body Mentally repeat seven times with full feeling and experience that – ‘Day by day in every way I am getting better and better and better…’ Note: You can make your own visualization and autosuggestion scripts for your own purpose.
  • 60.
    Getting up At theend Slowly take a deep breath 3 times, while in supine lying position Slowly turn towards left and slowly sit up in any comfortable posture on the floor, with the help of your hands pushing on the ground Now slowly rub your hands creating warmness, while keeping your eyes closed Put palms of your hands over the eyelids without touching them Feel the darkness and warmness for a while Remove your hands from the face Slowly open your eyes and stretch your arms upwards. Return to your daily activities.
  • 61.
    General Instructions • Alwaysstretch and warm up before yogasanas. Then take five to ten long breaths to relax yourself and lying on back and stretching hands up and toes downward about five times. • Better don’t extend time period of exercise more than 1 ½ hours at a time. • Do not hold your breath while doing any exercise. • Never workout during the first three days of your monthly periods (For Females). • You shall feel soreness in the body as you will ideally accustomed to the asana by two weeks from the time you start practicing yoga session. This will be if you have not stretched your body in a long time. You can use turmeric in milk. • After any workout, maintain a gap of 45 minutes before having any food.
  • 62.
    Layout of YogaSession Relaxation Deep Relaxation Visualisation & Autosuggestion Pranayama Sectional Breathing Naadi Shudhi Pranayama Asana Side Bend Forward Bend Backward Bend Twist Warm ups Cycling Loosening Exercises Jogging Surya Namaskar

Editor's Notes

  • #56 There are shatkarmas (Yogic cleansing practices) which are meant for purification of our body – kapalbhati, agnisara, neti, etc.