PRACTICES = © Shatkarma ; Meaning, Purpose and | After completing the study of the unit, you will thet Significance in Yoa Sadhina, be able to *© Introduction to Yogasanas : Meaning | ° Explain te Meaning and types of Shatkarraa Prine(ples and their Health Benefits, Understand the Importance, Technique, Benefits © Introduetion to Pranayama and Dhyana andl Precautions of Shatkarma in Yogsadhnia cand their Health Benefits, © Accept the importance of various asanas for © Adentify Career Opportunities in Yoga health benefits with tts techniques. © Explain the concept, techniques, health benefits, precautions anc (pes of Pranayama and Dhyana © Distinguish between Pranayama and Dhayna Shatkarma: Meaning, Purpose and their Significance In Yoga Sadhna 1.1.1 MEANING Shatkarma is a set of six preparatory Yogic practices used by ancient Hatha-yogis to purify the body internally, thus prepare them for higher practices of Asana and Pranayama. The Word Shatkarma is derived from the Sanskrit language, which contains two root words: Shat and Karma. Shat means " ind karma is defined as action taken to obtain a desired consequence.” Shatkarma {s also known as Shat Kriya, which is the Hindi version of the phrase (Karma- Kriya). In a nutshell, these treatments are used to cleanse our body's digestive and excretory systems. These systems include the eyes, the respiratory system, the digestive system, and the excretory system, Diseases develop when these systems of the body are out of balance. In Yoga and Ayurveda, there are three pillars of health. They are Vata, Pitta and Kapha. These pillars are also known as Tridoshas. Any diseases can be caused due to unbalance of these three pillars. We use six purification procedures in Yoga to achieve and maintain the balance of these tridoshas. There are two basic famous Hathyogic texts Hathyogapradipika and >) Gherand Samhita which describes the concept of Shatkarma or Shatkriyas, It includes six purifying processes which are as follows.FREES a rexraoor oF voc . Dhauti ~ Cleansing of Digestive Tract . Basti - Cleansing of Large Intestine Neti-Nasal cleansing . Trataka ~ Cleansing of Eyes . Nauli- Abdominal massage . Kaphalabhati— Purification of frontal lobes and lungs OAUPVYy Cintra y 1. DHAUTI : CLEANSING OF DIGESTIVE TRACT ‘The first Shatkarma is Dhauti, which literally means “washing.” Various strategies are utilised in this kriya to wash out harmful and undigested food particles from the interior organs. According to Gheranda Samhita, there are total 13 types of Dhauti. But in practical, the most common types of Dhautiare: (a) Vamana Dhauti To clear excess mucus from the food pipe, drink a significant amount of lukewarm water and then vomit it up. Kunjal kriya is another name for it. (b) Vastra Dhauti A clean muslin cloth soaked in tepid water is swallowed and retained in the stomach for a few minutes in this kriya. Then it’s drawn out of the mouth end, removing contaminants from the intestinal tract. Danta (teeth) dhauti,Jihva (mouth) dhautt py & Karna (ear) dhauti, Kapala Randhra 1 (Head) are some other easy Dhauti 4 Glee procedures.rion To YOGA [il 1.INTRODUCTION TO AND YOGIC tem and the ctioning of the internal organ system ¢ ide from that, doing dhauti kriyaona Dhauti's process alds in the effective fun and Vata doshas in our ‘bodies. removal of excess mucus from the stomach. As! regular basis helps to balance the Kapha, Pitta, Prev] Ronteces rita Reeser iis! Benefits () It removes all the contents of the stomach, including excess secretions of the stomach and undigested food. (i) Itremoves gas, acidity and indigestion. (iii) Ithhelps to cure cough and sore throat. Precaution () People with High blood pressure, stomach ulcers, colitis, acidity and other heart ailments should avoid this practice. 2. BASTI- CLEANSING OF LARGE INTESTINE Basti is second in the sequence of Shatkarma that treats almost 50% of abdominal diseases. It directly works on the purification of the central organ of the body called colon (large intestine) that nourishes almostall tissues of body. Unlike an,enema, which only cleans the lower 8 to 10 inches of the colon, Basti cleans the entire colon system all the way to the rectum {attached to the anus), The colon is a Jong tube-like structure in the lower abdomen a that eliminates water from digested food and is most irritated by solid waste (faces). ‘Types of Basti ares] Basti kriya is of two types based on the procedure of practices: % (a) Jala Basti (b) Sthala Basti Water is brought in through anus in the large intestine in both ways and the abdominal muscles are churned while retaining the water inside. Water is escaped via the anus after churning. sang view Bap ae el Bienen aeUSHITES a rextto0K oF your Benefits (0 UWstimutates the digestive organs (i) Basti kriya brings Vata, Pitta, (tit) Basti kriya el Precautions ‘and enhances the digestive system sefficiency, and Kapha into balance. soul the entire colon. INSeS OF Washe: W) Basti riya should be avoided by other severe digestive disorders, (ii) After completing basti keri anyone with high blood pressure, hernias, or " ya. wait for 72 minutes before eating anything. (it) Make sure you know how to do nauli kriya and uddhiyana bandha. (iv) Always use a sterile catheter tube for the jala basti kriya and only clean water that 's neither too hot nor too cold. It is best to avoid this practice in cloudy, rainy, windy, or stormy weather, ()_ This kriya should be done in the morning on an empty stomach. 3. NETI-NASAL CLEANSING Neti ts the third Shatkarma, and it deals with cleansing the nasal canals of pollutants, I's critical to cleanse the nasal canals because inhalingis the only way to reach Prana. Breathing acts as a source of energy for the human body. If the fucl (breathing) is contaminated for whatever cause, we may fell ill, One of the main causes of irregular breathing could be dirty nostrils. Neti Shatkarma is a practice that uses several procedures to purify the nostrils Types of Neti There are two basic types of Neti : (a) Jala Neti: In this neti, Jala (water) is used asa cleaning tool to remove the impurities of nostrils. Using the neti pot, water is poured in through one nostril and then under the effect of gravity, it's [ji expelled out through another xq nostril. Water that comes out from other nostril removes impurities from nasal pathways. (b) Sutra Neti : Sutra neti is a Hathayoga technique to clean the nasal cavity. In Sutra neti, the waxed cotton string is inserted into the nose and then pulled out from the mouth. Then both the ends BGS i] are held with the hands and +: nasal cleaning is done by to and Fa fro motion of thestring. anesL.INTRODUCTION TO YOGA AND YOGIC PRACTICES ~ II Benefits W Itrelleves headaches, migraine: (i) Removes all debris, foreign parti cause infections. (ii) Complete upper respiratory tract cleansing, all be alleviated. Precautions epilepsy, depression, and mental stress. cles, and antigens (bacteria, for example) that might Cold, cough, and tonsil symptoms can () Neti must be performed under the Supervision of Yoga Experts, (ti) Start with jala Neti, after that Sutra Neti should be performed. 4. TRATAKA-~ CLEANSING OF EYES. Trataka is one of the Shatkarma that requires one to fix one’s sight on any particular object, according to Yoga literature. Trataka practiced correctly and consistently improves concentration and clears the mind of erratic thought patterns. | Types of Trataka (a) Internal Tratak : It occurs when the focus is directed inside or upward on the trikuti, or mais third eye (the area between the eye brows). Internal trataka aids in the awakening of the Ajnachakra, or third eye. (b) External Tratak : It's the act of staring at ‘something external for an extended Period of time, External items can be literally anything that brings you pleasure, making it easy to firmly gaze on it. Bisco i ec tel cy Benefits () This practice corrects all vision problems and aids in the development of spiritual abilities by assisting in the concentration of mental faculties.Precautions (@ Doitinadark, quiet place. (i) Ifyou have eye problems, don'tdo it, (iii) The lamp must have a continuous light source that is at eye level, tale 5. NAULI: ABDOMINAL MASSAGE a In Nauli Shatkarma, the movement of the lower abdominal muscle is ensured that stimulates the digestive fire. It is a vital yogic kriya that keeps alll of the body's muscles moving. By massaging the liver, spleen, urinary bladder, pancreas, gall bladder, and intestines, Nauli practice purifies them in the same way as flowing water purifies it. The practitioner's digestive system and appetite increase when all of these internal organs move consistently. In Nauli kriya, rectus abdominis or abs muscles are isolated either left or right or at middle of the linea alba (anterior wall in the abdomen). Types of Nauli The isolation of abs muscles on cither side of linea alba, which serves as a middle reference, divides Nauli into three parts: (a) Madhya Nauli : When left and right both sides abs muscles are concentrated at the center wall orlinea alba. (b) Vama Nauli: When both abs muscles are aligned left side from the center wall. (c) Dakshina Nauli ; When both abs muscles are aligned right side from the center wall. Bene ACCME Er martes Benefits (i) Aids digestion by regulating and stimulating it. (i) Ittones and strengthens the abdominal muscles. (ii) Helps in menstrual issues. Precautions @ Nauli is an advanced level yogic practice. It must be practiced under tht supervision of an expert yoga teacher. (ii) Practice of Bandha is must before performing Nauli Kriya.6. KAPALABHATI : PURIFICATION OF FRONTAL LOBES AND LUNGS Kapalabhati is the final Shatkarma that focuses on increasing brain function. Kapalabhati is used as a breathing method by yoga practitioners. The abdominal wall rapidly draws in and out in Kapalabhati, which is done in tandem with breathing. Here, in Kapalabhati Kriya, the breathing is quite different from normal breathing. In normal breathing, « The inhale is more energetic (focused), whilst the exhalation is more passive (less focused). The exhale is energetic (more focused) whereas the inhale is passive in Kapalabhati breathing (less focused). Benefits () It enhances respiratory function and stimulates circulation while cleansing the respiratory passages, particularly the sinuses. (ii) It eliminates acidity and gas-related issues. (ii) It treats sinus infections, asthma, and hairloss. Precautions (i) People with high blood pressure, heart disease, stroke, or epilepsy should not engage in this activity. (i) Women should avoid it during menstruation period because it includes a lot of abdominal motion. s.nrpopucTion TO YOGA il) ‘ANO YOGIC PRACTICES ~ Swami Swatmarama stated strongly that if the three doshas are in proper proportion and there is no excess fat in the body, a Yoga Sadhak (practitioner) does not need to perform Shatkarma. However, practicing Shatkarma practises is essential in order {ouse them when needed. (ii) This technique should be avoided by pregnant women, (iv) Ifyou have ulcers, exercise with caution when performing this asana. (v) People who have excessive fat or mucus accumulation in the body should avoid it. (vi) When there is an imbalance in doshas (Vata, Pitta and Kaffa) 1.1.2 PURPOSE AND SIGNIFICANCE OF SHATKARMA IN YOGA SADHNA 1. Cleanse inner body organs: A yoga practitioner's inner body organs must be cleansed from time to time in order for yogic practices to work correctly on the body. Shatkarma removes toxins from the inside of the body. Extension Activity 1. Write a press release to be issued by your school regarding the World Heart Day on 29 September to be hosted by your school. Sean & View2. Free Flow of Prana (Life Fo: ): Shatkarma ensui i physical and mental knots in order for P; ie ee : Tana (life ener, Pingala Nadis are balanced through Shatkarma. Ae i eee ae + Particularly Kapalabhati and 3. Mental stability clogged with : Our minds are normally ATION @ swarm of unwanted thoughts | S!@r an awareness campaign known as Vrittis in yogic terminology. Shatkarma | °% MPOrtance of yora in daily ee ee life through three day Health lp us achieve mental stability | Camp in your school (particularly trataka), » Awareness through poster 4. Balance between tri-doshas : Balance between | _™aking all three Doshas is essential for a healthy ° A8n@competition Physique. Shatkarma aids in the equilibrium of the three doshas: Vata, Pitta, and Kapha. S. Coordination between Body and Mind: Shatkarma practice aims to improve body-mind coordination. As a result, we will be able to efficiently complete alll the jobs. 6. Purification of the Body : To cleanse our bodies from the inside out and maintain them healthy, Shatkarmas are extremely beneficial in detoxifying all the body's organs. 7. Strengthen our Internal Organs : Internal systems such as the respiratory | system, blood circulation, digestion, and immunity benefit from these Yogic techniques. 8. Pre Practices before Asana and Pranayama: Shatkarma is described as a pre- practices preceding other practises such as asana, pranayama, and so on in several Hath Yogic scriptures. 9. . Complete Purification of Body and Mind: Shatkarma practice is the entire process of purifying our body and mind in order to make our bodies healthy and disease-free. These six cleansing processes are excellent practices designed by Hath Yogis to purily the whole body and to get good health. Extension Activity Identify the following Shatkarma practices & write their names. One solved example is given for you. (a) Jal Neti——e {INTRODUCTION TO YOGA | w ‘inp seis pencrices = Introduction to Yogasanas-Mea: i Principles and their Health Benefits 1.2.1 MEANING OF YOGASANA A succinct explanation of yogasana may be found in Patanjali's Yoga Sutras: "S sukham asanam," which means "that Pose that is comfortable and steady.” Asanas are Practiced in this context to develop the ability to sit comfortably in one position for a longer period of time. which is required for meditation. Yogasana is the solid sitting position in Raja yoga. According to yogic traditions, there were initially 8,400,000 asanas, which depict the path to nirvana, Only the eighty-four most important are covered in depth in various yogic scriptures. It is possible to circumvent many developmental phases in one lifetime by avoiding the karmic process through their practice, 1.2.2 PRINCIPLES OF YOGASANAS Before moving on, make sure you understand the following practice notes completely. Although anyone can do asanas, they are more effective and helpful when done correctly andafter sufficient preparation. 1. Breathing : Unless specifically instructed otherwise, always breathe through your nose. Breathing should be in synchronisation with the asana practice. 2, Awareness : This is as important in asana practice as it is in all yoga practices. In this context, awareness can be defined as consciously noting sensations in the body, physical movement, posture, breath control and synchronisation, prana movement, concentration on a specific area of the body or chakra, and, most importantly, witnessing any thoughts or feelings that arise | Carrics the theme “Yoga, fog during the practice. well-being” which is more 8. Relaxation : Shavasana can be done at any time | relevant for our times in a during asana practice, but it's most beneficial | society still recovering from the when you're physically or psychologically | impact of the corona virus exhausted. It should also be practiced after the | ‘isease (Covid-19) pandemic. asana curriculum is completed. Yogic Practices helps in 4, Sequence : After completing shatkarma, asana | ™intaining good health during should be done, followed by pranayama, then \227demic. pratyahara and dharana which lead to meditation. 5. Counterpose : It is critical to structure the programme so that backward bends are followed by forward bends and vice versa, and that whatever is practiced on one side of the body is repeated on the other side when practicing the middle and advanced group of asanas. To restore balance to the body, this concept of counterpose is required. DEP CUB Se ‘The theme of 7” International Day of Yoga 2021, to be observed i.e. Monday (June 21),6. 10. 11. 12. 13. 14, 15. VYisk f YiSHEBS 4 ras00c oF voce & Time of practice : Except after meals, asanas ¢ day is called Brahamamuhurta in Sanskrit, and it is the best time for hi fi oe activities because the atmosphere is pure and calm. ery Pregnancy : Many asanas are benefi consult with a midwife. doctor. or q overwork yourself. Qo cial during pregnancy, but it is important te lualified yoga teacher before doing so. Don't Age limitations: Asanas may be practiced by people of all age groups. male ang female. Place of practice : Practice in a well-ventilated. calm, and peaceful environment Asanas can be done outside, but the environment should be pleasant, such as 4 lovely garden with trees and flowers. Blanket or Yoga Mat : For the practices, use a folded blanket made of natura, materials to function as an insulator between the body and the earth. Clothes : It is preferable to wear loose. light. and comfortable clothing while practice. Remove any spectacles, wristwatches, or jewellery before starting. Emptying the bowels : The bladder and intestines should be empty before beginning the asana regimen. De not strain : Do not strain your body while you are practicing Asanas. Practice according to your body capacity. Empty stomach : While executing asanas, the stomach should be empty, and wt should not practice until at Jeast three or four hours after eating. Diet : Although it is preferable to eat natural foods and in moderation, there are ne unique dietary rules for asana practitioners. It is recommended that half of the stomach be filled with food, one quarter with water, and the remaining quarter be left empty at meal time. Rather than living to cat. eat to live. 1.2.3 HEALTH BENEFITS OF YOGASANAS BS 127.0892 82). 79 GES) OF YOGASANAS ee pee oct = GAB Tre NST hy 2. Increases flexibility 8. Increases self-esteem Eye bepress tah 9. Improves lung function eee met coil Helps you sleep better il Pie erie stra ierrs ts4.INTRODUCTION TO YOGA ‘AND YOGIC PRACTICES ~ I 1, Improves posture + Working at a desk for longer periods of time might harm your Spine and leave you exhausted at the end of the day. Practicing particular yoga asanas Can help you improve your posture and also preventing neck and lower back problems. 2. Increases flexibility : When was the la touch your toes without having to bend forw: endeavour, Yoga can help you increase yo complicated asanas. 8. Builds muscle strength : Yoga may aid in the strengthening of the body's weak muscles. Italds in muscle toning, which helps to prevent muscle tension. 4. Boosts metabolism : Yoga helps you maintain your body's vitality and also keeping it At. encourages you to eat healthy and enhances your body's metabolic system. 5. Helps in lowering blood sugar : Yoga not only decreases blood sugar levels, but it also lowers bad cholesterol while increasing good cholesterol. It Promotes weight loss and enhances insulin sensitivity in the body. 6. Increases blood flow : Yoga's relaxation exercises control blood flow to all regions of the body. Exercises like handstand aid in the return of venous blood from the lower body tothe heart, where it can be pushed back to the lungs to be oxygenated. 7, Keeps diseases at bay : Yoga excises help to strengthen the immune system. Il not only aids in the destruction of many viruses that we catch as the seasons change, but it also strengthens our immune system against sickness. 8. Increases self-esteem : Yoga will allow lime you wished you could reach out and ard? Yoga may be able to assist you in your uur flexibility and also allowing you to do you to explore a different aspect of yourself. It makes you feel good about yourself and encourages you to take a positive attitude about life. 9. Improves lung function : Lung function fs reported to be improved by a variety of breathing exercises. Long-term use of these workouts m: ailments. It also expands the size of your lungs. 10. Helps you sleep better : Yoga reduces stress and establishes a routine, which leads toanormal sleeping pattern. A relaxed body sleeps more deeply and peacefully, 1.2.4 BASIC TYPES OF ASANAS ISR e433 PWS 1. STANDING ASANAS 3. MEDITATIVE ASANAS C21) 8 WIP CWA) RPT Ne Ne Cee TUES) LAD 13 0.¥.7.0 UNO CIAL) ay be able to cure respiratory 5. PRONE LINE ASANAS \ | |A TEXTBOOK OF YOGA ad 1. STANDING ASANAS The back, shoulders and le: muscles ares "§ Muscles are stretched and strengthened in th als They're especially benefiet: They're espect ype AiR people who spend a lot of time sitting or wij notin ain. iT an, coordination: n the improvement of posture, balanee ae % ana Eg. Tadasana (pal : 7 Cndicasn eae ite Pose), Tiryaka Tadasana (swaying palm tree Chakrasane (ree soune Pose}. Padahasiasana (Hand to Foot Poe a half : fe cae Ne | wheel posture}, Trikonasana (triangle pose), et Alasay, 1. STANDING ASANAS (a) T: baie ner Baber te wee ey ey geet Saas EE (a) Tadasana (Palm tree pose) Technique Standing with your feet together or approximately 10 cm apart and your arms by your sides is a good way to start Maintain a steady body and evenly distribute your weight on both feet. Raise your arms above your head. Turn the hands upward by interlocking the fingers. Fix your gaze ona location on the wall that is little higher than the level of your head. Throughout the practice, keep your gaze locked on this location. Inhale and raise your arms, shoulders, and chest. Raise the heels and rise to your toes. Stretch your entire body from head to toe without Josing your balance or moving your feet. For a few seconds, hold your breath and your position. Maintaining equilibrium may be challenging at first. but with practice, it becomes simpler. While exhaling, lower the heels and bring the hands to the top of the head. This 5 the end of one round. Before starting the following round, take a few moments to relax. Perform 10 rounds of practice. cr”1.INTRODUCTIONTOYOGA — ‘AND YOGIC PRACTICES ~ I! Breathing Inhale as you raise your arms, hold or breathe normally while in the stretch, and exhale as you bring your arms down. Benefits () This asana promotes physical and mental equilibrium. (ii) The entire spine is stretched and loosened, which h aids in the clearing of spinal nerve congestion at the sites where they exit the spinal column. Stretching aids in the growth of height. Muscles and ligaments allow growing bones to expand in length. (iil) Tadasana stretches the rectus abdominal muscles and the intestines, and it's especially good for keeping the abdominal muscles and nerves toned during the first sixmonths of pregnancy. Contraindications (i) Donot practice this pose if you have low blood pressure problem (ii) Donot perform it during a headache as it might worsen, (iii) Pregnant women should also avoid it, Biren (iv) Don't hold the position for too long if you are a beginner. fae : (b) Tiryaka Tadasana (Swaying palm tree pose) ase Technique Standing with your feet wider than shoulder width apart is a good idea. Fix your focus on a spot in front of you, Turn the palms outward by interlocking the fingers. Raise your arms above your head and stretch upwards. From the waist, bend to the right. Bending forward or backward or twisting the trunk is not recommended. Hold the position for a few seconds before slowly rising back to your feet. Repeat on the other side. This brings us to the end of one round. Perform 10 rounds of practice. Return to the upright position, release the hands. and bring the arms down to the sides to complete the exercise. Breathing Inhale as you raise your arms, exhale as you bend to the side, and inhale as you return to the centre. Exhale as you let go of the position. Physical awareness focuses on maintaining balance and stretching along the side of the body. Maintain a forward-facing body and head while bending to the sides without twisting, Focus on synchronised breathing and movement. ‘This asana has spiritual benefit on the manipura or mooladhara chakras. Benefits i) Thisasana massages, loosens, and trains the sides of the waist in particular. (i) Italigns the right and left postural muscle groups. (ii) Tuyaka Tadasana gives a good stretch to the sides. TIRYAKA TADASANA \ { ' |(iv) The fiver ta toned uring the Which gets a good s hend to the left bee: streteh, USC the This pose reduc (1 Ithelps toexpand the. (M10 ‘This pose atye liver is oy 1 the the "Ut AU Around the watst, “hest and improve breathir Ws. D strong (hens the legs during Srete} e crea ae i NE Siretching while creating a Ser, (win tt tones the orp, Hsin the abdome ‘and Improves digestion. Contraindications (y * hose sufferin, lrom any form ofhernia shor davold this practice, () Tryatea tad; Ha Should be Avoided by those suffering from cardi Ninh blood pressure, (I) ‘Those alter Ae problems ay who had any reve MPU only after re () Katt Chakrasana (Watet rotating pose) Technique Stand with your ar Arms to shouted: Wrap the 1 tet hand arounc NE SurKery of neck, chest, abdomen, waist or loys Shoy covery, 18 by Your sides, and your feet r hell Nt before twisting your bod: rm around the bac 1 the left side "an overyour right shoulder, uintatn a straight back of the neck and visualize the top of the spine as a fixed point around whieh the head rotates. Hold for two seconds, then emphasize the twist by stretching the abdomen slightly, Return to your original star Ung position. To. | complete one round, repeat on the other side, While turning, | keep your fect firmly planted on the ground. hroughout the | | Practice, keep the arms and back as relaxed as possible, Don't | | about shoulder width apart Raiseyo, ly lothe right. ~>=———— k of the body, bringing the of the waist, Look as faras you overworle yourself. The movement should be unforced and Unplanned, Smoothly rotate the object without jerking or rigidity, Perform 5 to 10 rounds of practice, Benefits () ‘This asana tones the hips and 1s good for tre difficulties, (1) Helps to move lethargy, ; (il): Improves the flexibility of the spine and waist. (lv). Strengthens the spine and waist. (v) Good for relieving constipation: (vi) Opens up the neckand shoulders, Vv a k, shoulders, waist, back, and | ye. CHAKRASANA ting back stiffness and postural |A.INTRODUCTIONTOYOGA {ij} ‘AND YOGIC PRACTICES =I (wil) Providesa streteh in different muscles ofarm, abdomen and legs. (viit) Helps to relieve back pain, (ix) The relaxing and twisting action generates a feelin, g of lightness and can be done at any time during the day to relieve physical and mental tension, Contraindications (Avoid practicing ifyou have recently undergone any (i) Ifyou are suffering from hernia, attempt this asana. (ud) Avoid the practice during pregnancy. (a) Padahastasana (Hand to foot pose) Technique Your legs should be hip-width apart. Inhale and / raise your arms slowly higher. Stretch your upper body as well. Exhale and slowly bend forward from the hips until your hands reach your toes. Place the palms of your hands under the soles of your shoes next. Elbows remain slightly bent pointing outwards. Loosen up the shoulders and let the arms relax. Take a few slow breaths. Your knees must remain straight. The back ought to be concave not hunched. Bring the forehead between the knees if possible. Relax the back muscles of your neck. Take long and deep breaths. Relax the body. Stay in this position for as long as you feel comfortable. ee Benefits ob () Padahastasana is very effective practice to remove abdomen fat. x (i) Itis very useful in digestive disorders. (iii) Gives a nice stretch to the thigh muscles. (iv) Good practice toincrease the height. Sen () Increases the strength of thigh muscles and calf muscles. (vi) Improves the metabolism. (vii) Improves concentration. (viii) Helps with nasal and throat diseases, Contraindications @) This asana should not be practiced by people suffering from serious back complaints, sciatica, heart disease, high blood pressure or abdominal hernia. (ti) It is also not advised for pregnant women especially during the second or third trimester. (iii) Donot try to put much effort to stretch. Increase the practice gradually. abdomen or spinal surgery. slip disc or any abdominal inflammation, don't pan 4 ial{c)Ardha Chakrasana (The half wheel posture) Ardha means half. Cakra means wheel. {n thi half wheel, hence itis called Ardha Chaka in Es ee Technique Stand with your feet 2 inches apart and ac straight. With your fingers, naacon ihe back cnn ae of the waist. bend the head backwards, extending the neck muscles, while attempting to keep the elbows parallel. Bend backwards from the lumbar region as you inhale; exhale and relax. Stay here for 10-30 seconds while breathing normally. Inhale and hands up. x ind gently raise your Benefits (i) Ardha Chakrasana is extremely effective to reduce thighs and stomach fat. (ii) This asana helps to improve your lungs capacity. (iii) This asana is also helpful to control high blood sugar level and to stimulate the pancreas. (iv) It also helps to increase your back and spine muscles. ()_ This asana helps totone your shoulders, thighs, and waist. (vi) This asana helps to relieve shoulder and neck pain. site Si (vii) This asana is known to be one of the best exercises to get rid of back pain or lowe back pain problem. (vili) Ardha Chakrasana helps to cure respiratory disorders. (ix) This asana helps to stimulate abdominal organs. (9) ArdhaChakrasanais really good to enhance your heart health. (<) Ardha Chakrasana yoga is helpful to reduce and relieve menstrual pain disorder. (xii) This asana helps to stretch your abdomen, stomach and intestine muscles. Contraindications () Avoid this yoga asana ifyou're suffering from neck, spinal or hip injury, ulcers hernia. (i) Avoid performing Ardha Chakrasana if you have high blood pressure. (ii) Be extra careful when attempting this asana ifyou have vertigo. (iv) Pregnant women should avoid all yoga poses that puta strain on the fetus. () Trikonasana (Triangle pose) Technique Stand straight with your legs apart. The distance between your legs should be a li more than the span ofyour shoulders. Inhale. Raise your right hand straight above y head. The right arm should be parallel to the right ear. Exhale. Bend your torso atopucTiONTOYOGA {i Jgup vooic PRACTICES =!! waist, to your left side. Simultancously, slide your left arm down along your left leg till your fingers are al your ankle or touches the floor, At this point, your right arm must be horizontal as your head is tilted left. Hold the miles pose and elbows straight. Hold the position according to your body capacity. Inhale, straighten yourself and stand erect. Repeat the posture on the other side. Benefits () Trikonasana activates your core muscles, which aids in balance and stability. (i) This pose can reduce stiffness in the spine and back, resulting in increased flexibility. (ii) Trikonasana unlocks the hip flexors and shoulders, increasing mobility and reducing injury risk. Perform this pose on both sides to get equal benefits to the right hip and left hip. (iv) Trikonasana activates your core and upper body, which can stimulate your digestive organs, potentially improving your metabolism. (v) Trikonasana can target the lower back, which is where some people carry their stress. This pose can help release that tension, resulting in reduced anxiety anda more stable emotional state. Contraindications (i) Avoid doing this pose if you are suffering from low or high blood pressure. As the flow of blood goes the opposite way, it may become uncomfortable for someone suffering from blood pressure. (i) Avoid this asana in any kind of neck injury. (iii) Avoid this asan in any kind of back injury. Needless to say any back injury takes a good time to heal and in this asana, the Back is put to test, so must be avoided. (iv) Any injury of the hamstring muscles especially an athlete, should take care and avoid this Asana till healing takes place. () Aweak digestive system can cause migraine and dizziness as you bend your neck and head, so it is advisable to avoid this and work on the digestive organs first through simple breathing techniques before trying this asana. () Utkatasana (Chair pose) Utkatasana is also known as "Chair Pose.” It appears to the naked eye to be a yogi sitting in an illusory chair. It is not, however, a comfortable or passive ride when you perform the posture. Utkatasana is a deep squat that quickly engages the legs, back, and ankles. The Sanskrit word "Utkatasana’ literally translates to "strong stance.” Here, power is more about aligning with the life force within and around you than it is about dominating or controlling someone else. Utkatasana teaches you how to find your seat of power within your pelvis, at the centre of your body, at the most fundamental level. TRIKONASANA, ais Cis) Technique a Se Stand with your feet together Tadasana (Mountain Pose) and streich thearms straight over the head and Join the palms. Deeply exhale and bow your knees, ‘The trun should be lowered until the thighs are parallel to the floor, Keep your chest as far back as possible - without stooping, Breathe normally. Keep your body in this position for as long as you can, If this is your first time attempting this pose, don't stay in this position for more than 30 seconds because it can be fatrly hard, Inhale, Return to Tadasana and relax by | _____UEATASANA straightening the legs and lowering thearms. Benefits () This asana helpsto remove: (i) Exercises the spine, hips, and chest muscles. Sean & View (il) The ankles and leg muscles are strengthened, stiffness in the shoulders. (iv) The abdominal muscles and the back are toned. ()_ The chest is developed by being fully expanded. (vi) Balances the body and brings fierce determination in the mind. Contraindications (i) Thisasana should not be practiced in high orlow blood pressure. (ii) Should not be practiced in respiratory complications, as this posture require increased oxygen consumption. Basen] (iii) Avoid thisasana practice in ankle, knee, hip, or shoulder injury. > (h) Hanumanasana (Hanuman's pose) Technique Glee Kneel on your left knee with your right foot 30 oat SOs cm in front of your left knee. On either side of the right foot, place the palms of the hands g on the floor. Slide the right foot forward slowly and steadily. Support the weight of the body on the hands at the same time. Straighten both legs, moving the right foot forward as far as it will go without straining and the lefl foot backward as far as it will go without straining. The buttocks are lowered in the ultimate position so that the pelvic floor and both legs are in a straight line on the ground. Close your eyes, relax yo HANUMANASANA,‘oGA {i} 1. INTRODUCTION TO ¥! ) ‘AND voaIG PRACTICES -M ee is body and bring the palms in front of your sternum together. Make sure the reer en io completely straight. Maintain this position for as long as you feel comfortable. Re! ' your original starting position. Repeat the asana, this time bringing the opposing leg forward. Benefits ART INTEGRATION () This pose improves flexibility and blood | pesign a free hand drawing of circulation in the legs and hips. standing asana. (ii) It massages the abdominal organs. tones the reproductive system and makes the pelvic area supple. Contraindication () People who suffer from conditions such as slipped disc, sciatica, hernia and dislocation of the hip joint are strictly advised not to attempt this asana. 2. SITTING ASANAS Sitting postures are those asanas that begin with the individual sitting down. These asanas include Padmasana, Vajrasana (thunderbolt pose), Supta Vajrasana (sleeping thunderbolt pose), Paschimottanasana (back stretching pose), ArdhaMatsyendrasana (half spinal twist), Yogamudrasana (psychic union pose), Ushtrasana (camel pose), Shashankasana (pose of the moon or hare pose) etc. Danae foes {d) Paschimottanasana (a) Padmasana (Lotus pose) Technique Sit in a comfortable position with your legs straight out in front of you. Slowly and carefully bend one leg, placing the foot on top of the opposing thigh. The sole should face upward and the heel should be close to the pubic bone. When it's comfortable, bend the other leg and place the foot on top of the opposite thigh. Both knees should hit the ground in the ultimate position. The shoulders and head should be relaxed, and the spine and[ATEXTBOOK OF YOGA. head should be held upright. With your hands on mudra. Relax the arms with the elbow: elevated or drooping. Close your eye: body's posture. Adjust your position by movin; balance and alignment. Padmasana's ideal Benefits () Padmasana effectively expands and releases the hips' accumulated tension. TI Pose's stretching impact relieves tension, releases stress, fear, and negativit improving hip flexibility and ensuring health and well-being. (ii) The spine is stretched in the Lotus Pose as you sit tall, which helps to retain | suppleness and natural 'S' shaped curve. A healthy spine leads to better postur which minimizes the risk of back pain and other health problems. (tii) Practice of this asana can help menstruation undergo with case and less pain. T regular performance also eases childbirth. (iv) The Padmasana is used for meditation, which helps to calm your mind and rel, your brain. The physiological implications of the pose help you achieve quiet doy get the advantages of Lotus Pose by rejuvenating the body in preparation f serious meditation practices. (v) The ultimate goal of the science of yoga is the union of the body, mind, and sot The chanting of a mantra while in the lotus yoga asana purifies, liberates, a harmonizes the physical, mental, and spiritual well-being of the entities. (vi) Padmasana directs the flow of prana from mooladhara chakra in the perineum sahasrara chakra in the head, heightening the experience of meditation. Contraindications (i) This asana should be avoided, if there is any form of knee injury. (ii) Not to be done if there is any form of injury in the ankle or calf. (iii) It is prohibited for the persons suffering from any back or spine discomfort. Gv) This asana should not be performed. if suffering from sciatica infections or weakness in the sciatic nerves. (v) Never do this pose without practicing some stretches for the legs and the spine. () Vajrasana (Thunderbolt pose) Technique Kneelon the floor with the knees close together. Bring the big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with the heels touching the sides of the hips. Place the hands on the knees, your knees, make a chin or jnay slightly bent to ensure that the shoulders are n 's and relax your entire body. Examine your enti ig forward or backward until you achie Posture is shown by perfect alignment,KA FmTMODUETION 10 ¥O ' AND yoRIG PHAG TICES cine, Avi excessive and the whole body ny Wy anid ont of the palin dawn. The back and head shoakt be alayiht bit net Favlagan aehiygg of the spine. Clone (he even, relay: the arin Ureathe nocanally and fy the attention en the law ob ate pa Loti tley, Henefits Ww Hasan alters the How of blood and nerveris tiprities tn (he pelvte region and stvengat liens (he pedvte natant (1) [eserves icc herntie prophylietio as well as acmeans of relleving piles. 1 helps mates will dilated vets in (he Coatteles and hydracele by reduetng blood How to the genitals and masearptiag the nictve libres (at teed then, (HTC Helps Wi menstial problems, 1 tpraves Hie overall effieeney of the digestive synteny, alleviiting stomach proble elellly and: peplle lets. (Wy) Vaprisana tsa vety ttaiportant meditation pontine be Upright and stragghtwith noctiont, () HE the (deat meditation asia for persons who sufler front setaliea at the first level Ujenerates prina in sushuninie and redirects sexual energy for spiritual objectives by stimulating the vajraniall, 6 LiKe hyp xe the body becor Contraindications val (W)‘thisasana should be avotded by anyone who has recently under gone legor Surgery. (1) Tyour ankles hurt, get out ofthe pose and massage (he area with your hands. (iv) Pregnant women should try this asana only with (hele knees apart in order to avoid stress on (he abdomen, (Sleeping thunderbolt posc) sana should nol be done iyo have severe knee discomfort, ‘ulsst SILIn vajrasana. Bend back slowly, first taking the support of the right elbow and arm, then the left, Bring the crown of your head to the ground and arch your back. In this position, find your equilibrium, then place your hands on your thighs. Keep your knee In contact with the ground as much as — Eee | possible, Separate the knees if necessary. By ae forcing the knees (o touch the ground in the final posture, you risk straining the museles: and ligaments of the (highs and knees, Close your cyes and relax your entire body. fu the last posture, take a deep breath slowly and deeply, Return to vajrasana by breathing in and using the support of the elbows and arms (0 return to the starting position, Deep and leisure breathing to be done, SUPTA VAJRASANA emVESHURS « rexteooK oF y000 Benefits ) This Asana massages the abdominal orgar constipation, (It tones the spinal Nerves shoulders, The influenced, (il) The chest is ‘Ss Makes the back flexible nerves in the neck and the and re; thyroid gland aligns toy are Patticy, Stretched and ex) bringing more (iy) It ts benefice: ailments, panded to full Capacity, filling the Tangs Oxygen into the system, ‘ al for those sufte ing from asthma, bronchitis and other jy W) it loosens up the legs in prey Wi) Itredirects sexual energy t ‘paration for sitting inmeditation asanas, Contraindication © the brain forspiritual purposes, Technique Sit with yourlegs outstretched, feet together, and h: 's the starting point, Relax your entire body. Slide forward from the hips. Using your fingers and th toes. If this isn't clear, grab the heels, lower legs, ands on your knees on the floor. Tt the hands down the legs as you tw lumbs, try to acquire a grip on the E or any other part of the legs that can towards the legs, Keeping a sol Straight and using the arm muscles, not the back muscles, Make an attempt to make contact with the knees and the Strain. This is the final spot. Unwind by standing firm on t comfortable. Return to the starting position gradually. lid hold on the toes, feet, or legs, while keeping the Ie lemple. Make an effort not Ihe foothold for as long asit ‘san 8 PASCHIMOTTANASANA.A.INTRODUCTIONTOYOGA i) fino vooie PRACTICES =H Benefits w ca 3 Goana extends the hamstring muscles and expands adaptability in the hip joints, (i) It tones and back rubs the whole Stomach and pelvic locale, including the liver, Pancreas, spleen, uro-genital fram lework, kidneys and adrenal organs. (iii) It assists with eliminating abund: lant weight z to the nerves and muscles of the rine) ight around here and invigorates course iv) Ithelpsto Cus eseufeansd qulet down ourbody and psyche. People who suffer from slip practice paschimottanasana. i (c) Ardha Matsyendrasana (Half spinal twist) Technique Sit in Dandasana with your legs stretched out in front of you. On the outside of the left knee, bend the right leg and lay the right foot flat on the floor. The right foot's toes should face forward, Bring the foot around to the right buttock by bending the left leg. The feet outside edge should be in contact with the ground place the left arm on the outside of the right leg, passing it through the area between the chest and the right knee. With the left hand, hold the right foot or ankle so that the right knee is close to the left armpit. Sitas straight as you can. Raise your right armin front ofyou and look down at your fingertips. Slowly twist to the right, moving the arm, trunk, and head all at the same time. To rotate the trunk as much as possible without utilising the back muscles, use the left armas a lever against the right leg, Look behind the right shoulder and follow the tips of the right hand's fingers with your gaze. Don't put too much tension on your back. Bend the right elbow and place around the back of the waist. The back of the right hand should wrap around the left side of the waist. Alternatively, it ean be placed as high as possible between the shoulder blades with the fingers pointing up. This position enforces the straightness of the spine. Reverse the movements to come out of the posture and repeat on the other side. Benefits @) This asana simultaneously stretches the muscles on one side of the back and abdomen while contracting the muscles on the other side. (i) It tones the nerves of the spine, makes the back muscles supple, relieves lumbago and muscular spasms, and reduces the tendency of adjoining vertebrae to develop inflammatory problems and calcium deposits. (ii) It massages the abdominal organs, alleviating digestive ailments. It regulates the secretions of the adrenal gland, liver and pancreas, and is beneficial for the kidneys. ped disc, sciatica or hernia should not 5 ARDHA MATSYENDRASANA—_—_— i a YESIVAS 4 rex1wo0K oF vooa Contraindications () Pregnant women should avoid this practice, (ti) People suffering from peptle ulce: practice this pose undey (i) People with se (0 Yogamudrasan Technique Close your eyes and sit in your body to relax for a few moments while breathing normally. With the other hand, hold one wrist behind the back, Inhale. Bend forward while exhaling, keeping the spine Straight. Bring your brow to the floor, or as close as you can. In the last Posture, relax your entire body while breathing gently and deeply. Be conscious of the impact of your heels on your abdomen. Keep your body in the final Posture for as long as you feel comfortable, By forcing the hadly into the position or staying in tt for too long, the back, ankles, knees, and thighs. Return to the starting po: Posture with your legs crossed in the opposite direction. Benefits ) This 1s an excellent asana for massa; constipation and indigestion. (il) It stretches the back, freeing the spinal nerves which emerge from the spa between the vertebrae, thus contributing to good general health. (ll!) This asana is used to awaken manipura chakra. Contraindications hernia or hyperthyroidism should onh r the guidance of a competent teacher, ¥ fatica or slipped disc should not practice it. 1 (Psychic union pose) padmasana. Allow Deeply YOGAMUDRASANA you are putting strair sition slowly. Repeat ging the abdominal organs, remoy () People who suffer from heart disease, peptic ulcers, hernia, back conditions ora serious illness should not practice this asana. (i!) Pregnant women should also not attemptit. (g) Ushtrasana (Camel pose) Technique : Sit comfortably in vajrasand. Stand on your knees, arms at your sides. Knees and # should be joined, although they can be separated if itis more comfortable, Slowly ra for the right heel with your right hand, then the left heel with your left hand as you - backward. Don't overwork yourself. Bend your head and spine as far back as yom | comfortable, while pressing your hips forward and keeping your thighs verted a your entire body into the stretch, especially your back muscles. The legs a should be able to sustain the body's weight evenly. To keep the back arch, the a} wraonueron 9 YOCA fa i ‘rat pancTiCES i should anchor the shoulders, Stay in the final position as long as you feel comfortable. Ss Slowly release the hands from the heels one atatimeto return to the beginning posture. po Benefits (i) The digestive and re Productive systems get benefit from this asana. (ii) It relieves constipation by stretching { the stomach and intestines, Backward bending loosens the vertebrae and stimulates the spinal nerves, which relieves backache, USHTRASANA rounded shoulders, and drooping shoulders. opei0) (iii) This asana aids in the improvement ofour posture, (tw) The front of the neck is fully stretched, toning the organs in this region es and regulating the thyroid gland. samt ew {v) Itis helpful for people suffering from asthma. Contraindication () People with severe back ailments such as lumbago should not attempt this asana without the guidance ofa competent teacher. {h) Shashankasana (Pose of the moon or hare pose) Technique Invajrasana, place your palms on your thighs. just above the knees. Close your eyes and maintain your spine and head straight to relax. While breathing, raise the arms over the head, maintaining them straight and shoulder width apart. Exhale as you lean forward from your hips, keeping your arms and head straight and parallel to your trunk. At the end ofthe action, the hands and forehead should settle in front of the knees on the floor. The arms and forehead should be in contact with the earth at the same time if at all Possible, Allow the elbows to rest on the floor and slightly bend the arms until they are SHASHANKASANAVYaSHURS 4 rere00x OF YOGA Benefits (i) This asana stretches and develops back muscles individual vertebrae, ‘ctions arising from the spinal ofbackaches, (ii) In Certain cases, this Posture helps to relieve pain and encourages the di return to their natural position, (iii) Italso Controls how well the adrenal glands ‘work, (iv) It tones the pelvic mu: scles and the sciatic nerves, which aid both male female reproductive organs, ) Constipation canbe relieved with regular practice, Contraindication {Not to be performed by those who suffer from vey 8. MEDITATIVE aASaNas The major goal of the meditative asanas is { for Perlods of time without moving or fee r the practitioner to be able to sit for lo ling uncomfortable. Meditation can only experienced once the body has been stea dy and still for a period of time. Deep medita necessitates a straight spinal column, which only a few asanas can provide. Eg. Sukhasana (easy pose), Padmasana men), Swastikasana (auspicious pose) Rane Ecco People with very high blood pressure, slipped dis rtigo. (lotus pose), Siddhasana (accomplished pos RN Es(a) Sukhasana (Easy pose) technique ue with your legs straight out in front of you, Bend He leg and place the foot beneath the thigh of the oe jeg. Bend the opposite leg and insert the foot peneall the thigh on the opposite side. Make a bain or jana mudra with your hands on your nees. Maintain a straightand upright head, neck, and ba moment. Relax your entire body. The arms should not beheld straight and rather berelaxed, Benefits TO YOGA 4, INTRODUCTION TO YOET ‘AND YOGIC PRAC ck without straining. Close your eyes for a Sukhasana is the simplest and most comfortable of the meditation poses, and it may be used by people who are unable to sit in the more difficult meditation postures without harm. (i) Itpromotes mental and physical equilibrium without creating strain or pain. (li) Practicing Sukhasana helps to stretch your spinal cord. It even helps to enlarge thespinal cord. (iv) Thisasana helps to broaden the chest and the collarbone. () _Ithelpsto keep the ankle healthy. Ithelps to keep the back strong and improves the posture of the body. Performing this asana helps to keep you physically and mentally balanced. (vii) Itbrings flexibility in the ankle, knee and the hips. (x) Thisasana helps to reduce fatigue and tiredness. @ wi) (vi) Contraindications () Individuals who are experiencing backache shouldn't stay in this position for long time. (i) Someone with severe arthritis would find it difficult to sit on the floor as there would be too much pressure at the knees. In such cases, this pose can be avoided or try modifications. (ii) Sukhasana should be avoided by individuals who have undergone knee replacement surgery. They should take the advice of their doctors before doing so with this practice. (iv) Anyissues related to the spine or spinal disc problems. (v) Someone who suffers from sciatica related to the sciatic nerves should avoid Easy Pose (Sukhasana) as the sciatica nerve can get pinched. lc cLVGSIURS 4 rexte00K oF vos {b) Padmasana' (Lotus pose) : Technique { Sit with your legs straight out in front of you. Bend one | Jeg slowly and carefully, placing the foot on top of the opposing thigh. The heel should be near to the pubic bone and the sole should face upward. Bend the other leg and place the foot on top of the opposite thigh when itis comfortable. In the final posture, both knees should touch the ground. The shoulders should be relaxed and the head | and spine should be held erect. Make a chin or jnana mudra with your hands on your knees. Check that the | shoulders are neither lifted nor slumped by relaxing PADMASANA, the arms with the elbows slightly bent. Close your eyes and relax your entire be Examine your entire body's posture. Adjust your position by moving forward backward until you achieve balance and alignment. Padmasana‘s ideal posture is sh« by perfect alignment. Benefits () The Padmasana effectively opens and releases stored tension in the 2 hips. The stretching effect of the pose diminishes the tightness, releases stress, fear, negativity thus increasing hip flexibility and it guaranteeing health and wellbeing. sean (i) As you sit tall in the Lotus Pose, the spine is stretched that helps in maintait its suppleness and natural 'S’ shaped curve. Healthy spine results in improved posiure that in turn reduces the risk of a backache and many o health issues. (iii) Practice of this asana can helps menstruation undergo with ease and less p: The regular performance also eases childbirth. (iv) The Padmasana is utilized for meditation practices, thereby calming ) thoughts and relaxing your brain. The physiological effects of the pose rejuver the body in preparation for deep meditation practices helping you find stilln and benefits of Lotus Pose. The ultimate goal of the science of yoga is the union of the body, mind, ands The chanting of a mantra while in the lotus yoga asana purifies, liberates. : harmonizes the physical, mental, and spiritual well-being of the entities. (vi) Padmasana directs the flow of prana from mooladhara chakra in the perineul sahasrara chakra in the head, heightening the experience of meditation. Contraindications @ ii) Gi) (iv) ™) ‘This asana should be avoided, if there is any form of knee injury. Not to be doneif there is any form ofinjury in the ankle or calf. Itis prohibited for the persons suffering from any back or spine discomfort. This asana should not be performed, If sufferi iati ns weakness in the sciatic nerves. See en ee Never do this pose without practicing some stretches for the legs and the spin¢ Si a! ees.anTRODUGTION TO AND YOOIC PRAGTIGE! (o} Stddhusana (Accomplished pone for men) ‘Technique sitwith your legs straight out tn front of you, Bend the ] right leg and press (he perineum with the sole of the j fot fat against Uhe Inner left Usigh (the urea midway between the genitals and anus). Bend your left leg to the le In the region between the right calf and thigh Jes, push the toes and outer border of the [cn musc foot, This area can be somewhat nereased if necessary by wlllising thi Is or briefly changing the position of the right leg, Place the left ankle direcily over the right ankle, with the ankle bones touching and the heels stacked one on top of the other. With the left heel Just above the genitals, press the publs. As a result, the genitals will be positioned et between the twa heels. If the penultimate position is too challenging, sirply oe 0 place the feft heel as close to the pubis as feasible, Pull the right to up into OTA the gap between the left leg and thigh with your hands. Make any necessary [i] adjustments (o the body to make it mote confux Lable. Place your right heel on a top of your scal. This 1s an essential feature of stddhasana. Adjust the body tll tt 1s comfortable and the heel 1s firmly pressed on the ground, The knees should now be touching the ground, and the efi hee! should be precisely above the right heel. Make the spine erect and the body feel as if It 1s firmly planted on the floor, Place your hands In Jnana, chin, on your knees. Close your eyes and relax your entire body. Benefits @ Siddhasana pushes energy upward via the spine from the lower psychic centres, activating the brain and soothing the entire nervous system. ART INTEGRATION (i) The position of the Jower foot at the perincum | Greate an awareness presses mooladhara chakra, stimulating mogla through poster making on bandha, and the pressure applied to the pubic bone | meditation asanas for the presses the trigger point for swadhisthana, | increasing concentration automatically activating vajroli/sahajoli mudra. | 49d memory. These two psycho-muscular locks redirect sexual nervous impulses back up the spinal cord to the brain, establishing control over the reproductive hormones which is necessary in order to maintain brahmacharya for spiritual purposes. (ii) Prolonged periods in siddhasana result in noticeable tingling sensations in the mooladhara region, which may last for ten to fifteen minutes, This is caused by a reduction in the blood supply to the area and by a rebalancing of the pranic flow in the lower chakras. This posture redirects blood circulation to the lower spine and abdomen, toning the lumbar region of the spine, the pelvis and the abdominal organs, and balancing the reproductive system and the blood pressure.ae ALVAS a teo00k oF = © Contraindications Siddhasana should not be (i) The er Practiced by those with selatic: Internal rot, = OF 8 ALINFeC ton, He ation of the hips play a rca} ana. Hence, stuce at the i” ankles shoula Satna Sate ence, students injured at the hips, Knees, ‘ (tit) For those wit . nes n arthritis of the knees, hips, and feet should avoid sitting jp \ (iv) Fo St (iv) 4 r those Pregnant women who Practice prenatal yoga, should avold this po, they have Swollen legs (water retention), , (a) Swastikasana (Auspicious Pose) Technique Sit with the legs straight in front of the body. Bend the left knee and place the sole oft left foot against the inside of the right thigh so that there is no c the heel and the perineum. Bend the rij Space between the left thi between the ‘ontact between [ay ight knee and place the right foot in the igh and calf muscle so that there is no contact heel and the pubis, () Swastikasana is a healthy position to sit in, especially for those suffering from varicose veins, tired and aching muscles or fluid retention in the legs. (i) The hamstrings and glutes are stretches. This is agreat stretch forrunners. In this asana, spine is stretched which strengthens the back. {iv) In this asana, the torso is stretched, all the organs have optimal place to function efficiently. (iii) SWASTIKASANA () Thisasana is helpful to calm the mind and improves the level of concentration. Contraindications () Swastikasana should not be performed by people with sciatica or sat infections. (ii), This asana should be avoided in case of arthritis, iii) Pregnant women who practice prenatal yoga, should practice this asana under} i supervision of an expert yoga teacher or as directed by the doctor.jon To YOOA i cr INTRODUCTION OT AND YOGIC PRI 4, SUPINE LINE ASANAS help you progress in your yoga practice nt of physical and mental flexibility. Examples of such A‘ na (shoulder stand pose), Uttanpadasana, Halasana (plou: na, Chakrasana (wheel pose), Ardha Halasana. etc. ney in the sanas are gh pose). These will by providing consiste: developm® sarvangas) pawanmuktasas! (Oech (d) Pawanmuktasasna (b) Uttanpadasana (ce) Chakrasana (a) Sarvangasana. (Shoulder stand pose) Technique On the mat, lie down on your back, Make sure your head and _ spine are aligned, and your legs are straight and your feet are © together. With the palms facing down, place the hands beside the body. Relax your entire body as well as your mind. Contract the abdominal muscles and slowly raise the legs to the vertical position, keeping them straight, with the help of the arms. Press the arms and hands down on the floor once the legs are vertical. Roll the buttocks and spine off the floor slowly and smoothly. elevating the trunk to a vertical position. To support the back, turn the palms of the hands upward, bend the elbows, and place the hands behind the ribs, slightly away from the spine. The elbows should be apart by about a shoulder width. Push the chest forward until it is firmly pressed on the chin. ‘The legs are vertical, united, and in a straight line with the SRE UANGASANA trunk at the ultimate posture. The shoulders, nape of the neck, and back of the head provide support to the body. The arms give support, the chest rests against the chin, and the feet are uncomfortably relaxed. Bring the legs forward until the feet are above and behind the back of the head to retum to the beginning position. Maintain a straight leg position. Slowly loosen the hands’ posture and place the arms, palms down, beside the body on the floor. Lower each vertebra to the floor one at a time, then the buttocks, until the legs are in their original upright posture. Slowly lower your legs to the floor, maintaining your knees straight.ee should be balanced and controll slowly and gently. Relax in shava normal. Benefits () This asana is beneficial fo nervous system, strength receives plenty of. oxygen. (ii) It acclimates the brain to the weight of the body as a prelu Contraindication This asana is not recommended for people who have high blood pressure, hg disease, ear inflammation, weak eye capillaries, severe nearsighte Problems with the pituitary thrombosis, severe asthma, T people who have low blood pressure. It ¢ ens the neck muscles, and ensures that ‘alms q th © bra greater influx of blood and the crown to main de to sirshasana. taing, dries, or thyroid glands, arteriosclerosis, cerebral or oth, tuberculosis, cold or sinusitis, excessively impy, blood, slipped dise, weak spine, orvertigo. (b) Uttanpadasana (Raised Leg Pose) Uttana means raised-upward an upward in supine position, hence thename. Technique Lie comfortably on the ground with legs stretched out. Hands should be placed by the sides. While inhaling, slowly raise both the legs without bending | them at the knees and brin, ae them to 30° angle with ae eIIEADASANA ground. Maintain the position according to your body capacity with normal breathing. Exhale, slowly bring both the legs down and place them on the ground. Relax in shavasana. Benefits a () _ Itbalances the navel centre (Nabhi, or Manipurachakra). (i) _ Itis helpful in relieving abdominal pain, flatulence, indigestion and diarrhoea (iii) It strengthens the abdominal and pelvic floor muscles. (iv) This asana is effective in overcoming depression and anxiety, (vy) Uttanpadasana strengthens the abdominal muscles. (vi) The pressure on the abdominal wall tones all the organs in the abdomen. (vii) It strengthens the lower back muscles helping to relieve lower back pain. Itals strengthens the hamstring muscles. d Pada means leg. In this asana, the legs are raise.INTRODUCTIONTOYOGA — [i ‘Jan voi PRACTICES ~ Il (viii) Uttanpadasana improves the functioning of the digestive organs. It improves digestion and removes constipation. (ix) It is also good for the pancreas and those who suffer from diabetes. ()_ Ithelps inremoving gas and acidity problems. (xi) Uttanpadasana can help to reduce weight around the abdomen. (xii) Itimproves ‘the functioning of the Teproductive organs. Con’ traindications () People with hypertension and back pain shall practice it with one leg alternatively with normal breathing. (i) Ifyou begin to experience discomfort release from the pose. (iii) You could also make use of a wall to rest your legs on, if you have difficulty in lifting your legs up. (iv) Make sure to avoid bending the knees and lifting the buttocks or lower back to avoid any straining. (%) Contraindicated for lower back ache, high blood pressure, people recovering from injury to the spine, and during menstruation. {c) Halasana (Plough pose) Technique Lie down flat on your back, legs and feet together. With the palms facin; down, place the arms beside the torso. Relax your entire body. Using solely the core muscles, raise both legs to the | vertical position, maintaining them straight and together. Roll the back away from the floor by pressing down on the arms and lifting the buttocks. Lower your legs above your head. Bring HALASANA your toes to the floor behind your head girerT yaaa without straining, but don't force them to contact the ground. As in sarvangasana, turn the palms up, bend the elbows, and position the hands behind the ribs to support the back. Allow yourself to relax and hold the final pose for as long as you feel comfortable. Return to the starting position by lowering the arms with the palms facing down, then gradually lowering each vertebrae of the spine to the floor, followed by the buttocks, until the legs are vertical again. Lower the legs to the starting position using the core muscles while keeping the knees straight. Benefits () The diaphragm movement that occurs during Halasana practice massages all the internal organs, accelerates digestion, relieves constipation and dyspepsia, revitalizes the spleen and suprarenal glands, boosts pancreatic insulin production, and improves liver and kidney function.MEETS 4 recn00%.00 th GO) It strengthens the abdormsrial muscles and Telleven spanme in the back mu Contraindication 2m OG) This asana should not be performed hy sciatica, high blood pressure anyone who Has HEED, Bip j OF any other major back ailme 7 Particularly neck arthritts, Ye wign ms oi (4) Pawenmuktasay ie Technique iA Lie down flat on ; Bend both knees and bring the thighs to the chest, Interlock the fingers and clasp the handy on the shin bones just below the knees, inhale deeply. Ezhaling, raise the head and shoulders and try to Place the nose in the space betwe: Hold the raised position for a few seconds, according to your body ea pally. After that slowly come back in the normal povition, = Benefits 0) Stretches the neck and back, your back, leys and feet together, nthe two knees, PAWANMUKTABASNA 0) The abdominal m uscles are tensed which increases the blood creulation Aicsency of the internal organs, (i) The pressure on the abdomen re (iy) Blood circulation js increa sed toall (1) Digestive system is improved, (A) Relieves constipation. and the internal organs are compress mand simulates (he nerves, Inere: bry nes any trapped gases in the large intestine the Internal organs, (08) Strengthens the lower back muscles and loosens the spinal vertebrae, (iD) Helps sterility and relieves impotenc 6x) Massages the pelvic muscles and reproductive organs and js benedjetal { menstrual disorders, G) Reduces fatin the abdominal a Contraindications ) Must be avoided if there ts res onthe abdomen, (i) Anyone suffering from hernia or piles should avold this asana, (i) Pregnant wornen should not practice this asana, 4 fy) Sf there is any pain, stiffness or Injury in the neck, the head should remain of! floor. thighs and buttocks, ent abdominal surgery as there ts a lol of presss.unmmonucrian te YOOK 1 TARO YOGIC PRACTICES = (e) Chakeasana (Wheel pose) Technique Lie onyour back with your knices bent and your h and knees should be apart by a few inches. Ps ams of your hands on the floor beside your he Fngers painting to the shoulders, This Is where you'll e pegin. Ralse the body slowly and arch the back, 7 allowing the crown of the head to support the upper ‘ 2 body's welght. If required, bring the hands closer to the body for greater support. Lift the head and torso off the floor by straightening the arms and legs as ~ much as possible without straining. In the posture. arch your back as high as you fee comfortable. Move the trunk towards the head to | straighten the knees even more. Allow the head to enkiahaawl y dangle between the arms. Lift the heels and balance | — ae = for a few seconds on the balls of the fect and hands, then descend the heels. Maintain the final posture for as long as you fe comfortable. Slowly lower the body so that the head rests on the floor and thet lower the rest of the body. Rest in the shavasana. Benefits (i) Chakrasana strengthens the legs. It is beneficial to the nervous, digestive, respiratory, cardiovascular and glandular systems. (i) It influences all the hormonal secretions and helps relieve various gynaecological disorders. (ii) The chest expands and the lungs get more oxygen - this makes the pose especially beneficial for asthma patients. (iv) _Itreduces the stress and tension in the body. (v) Sharpenseyesight. (vi) This asana helps to strengthen the back and increases the clasticity of the spine. (vil) It reduces the fat in the abdominal area and tones the digestive and reproductive organs. (viii) It strengthens the muscles of the hands and the legs. (i) It stimulates the endocrine glands and maintains the body metabolism at an optimal level. (x) It stimulates the processes of the liver, spleen, and kidneys. (xi) Itenhances the purification and circulation of blood. Contraindications () Chakrasana should not be practiced by people with any illness, weak wrists, weak back, during pregnancy or when feeling generally tired. (i) This asana should not be practiced in lower back ache, high blood pressure, people recovering from injury to the spine, and during menstruation. renting.on your buttocks, The feet Ss