akshay's yoga book

8/14/2019 Akshay's Yoga Book

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Petrofac Engineering & Construction

YOGAYOGA

HEALTH MONTH 2009

Compiled ByCompiled By

C.AmsaveniC.Amsaveni-- GETGET --InstInst


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Introduction

Yoga is a word from the ancient Sanskrit

language that means Union, the attainment and

merger of the individual human consciousnesswith the cosmic consciousness.

Yoga is the way we answer for ourselves

Lead us from the unreal to the Real.

Lead us from darkness to the Light.

Lead us from death to Immortality.


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Yoga for Health

Wake up : Early Clean up : Drink 1.5 liters water in early

morning

Warm up : Surya Namaskaras

Stretch up : Asanas

Fresh up : Pranayama

Joy up : Meditation


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Yoga for Health

Tips & Techniques to get rid of common problems:

Cold / Head ache / Cough -> Clean Nostrils regularly with

warm & salt water (Jalanethi Kriya)

Constipation -> Pavanamuktasan, Sankaprakshalan,

Bhastrika

Obesity -> Surya Namaskaras (2 times a day) Asthma -> Bhujangasan, Matyasan, Kapalabati

Stress -> Pranayama

Back pains -> Padothasan, Navasana, Naukasan BP - > Savasan, Sidhilasan, Makarasan, Meditation

Diabetic -> Ardhamstendrasan, Salabasan, Pranayam,

Meditation


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Six Chakras


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Astanga Yoga ( Eight Fold Yoga)

Yama

Niyama

Asana

Pranayama

Pratyahara

Dharana

Dhyana

Samadhi


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Yama

(The five Commandments for Social Discipline)

1. Ahimsa (Non-violence),2. Satya (Truth)

3. Asteya ( Non-stealing)

4. Aparigraha (None-accumulation of wealth etc..)

5. Brahmacharya (Continence / Celibacy)

The society is at peace if these social restraints are

practiced by every citizen.


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Niyama

(Five commandments for personal discipline)

1. Saucha (cleanliness)2. Santosha (Contentment)

3. Tapas ( the endurance to face the pairs of opposites

such as heat and cold; joy and sorrow; regard and disregard

etc)

4. Swadhyaya (Self Study)

5. Ishwarapranidhana ( Dedication / Surrender to god and

work without selfish motives and work not for praise)


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Asana

(The body postures or poses)

Asana ( the posture) is the third step in yoga.

Patanjali says Stira sukham asanam Posture which is firm

and pleasant

Practice of yogasanas eliminates all impurities from thebody

keeps the body in good health & free from any disease.


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Asana (Postures)


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Pranayama

(control of vital energy of the body)

Pranayama helps in restraining and regulating the breath.

Whenever the mind is disturbed, breathing becomes

irregular. Rhythmic breathing calms down the mind.

Pranayama is an integral limb of Yoga.

Pranayama should be practiced under the supervision of acompetent teacher.


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Pranayama(Postures)

Pranayama is an

intermediate step

which if practiced well,

leads to other higher

steps of yoga such aspratyahara, Dharana

etc..


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Pratyahara and Dharana

Pratyahara(control of senses)

pratyahara (negation) is willful control of senses of sight,sound, smell, taste and touch. Well practiced pratyahara

leads one to achieve the higher step of Dharana.

Dharana (concentration)

Dharana is connection of the mind to a particular object.


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Pratyahara

Truth , Reality, Self, Atman,

Purusha, Pure Consiousnesscannot be smelled, tasted,

seen, touched or heard. Those

are merely senses(Indriyas),

which are instruments by which

consiousness experience outeror inner objects.

To know the true self, it is

imperative to go beyond the

senses. This is sense with-drawal or Pratyahara


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Dhyana and Samadhi

Dhyana( Meditation)

Dhyana also known as meditation is the constant flow ofthought. This is the ultimate step which of practiced well

leads to the highest step called samadhi.

Samadhi (Super-conscious stage)Samadhi is super-conscious stage the highest step in Yoga.

In this state one enjoys eternal bliss.


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Pre-cautions & Recommendations

Initially practice under guidance of Guru. Follow

instructions.

Asanas should be practiced with empty stomach

Asanas should not be practiced immediately after meal

(except Vajrasan)

Proceed slowly/carefully Never force or strain to get into aspecific position.

Relax briefly between each practice

If the position is uncomfortable, don't do it

Never practice any yoga techniques under the influence of

alcohol/mind altering drugs

Take bath before Yoga or with 30 min gap after yoga


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Surya Namaskaras


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Asanas (Postures)

Any steady posture which gives comfort to the body is

known as asana (Sthira sukham Asanam).

Asanas generally named after the birds, animals and

other objects depending up on the similarity of the

postures.

It is said that 84,00,000 of Asanas commensurate with

all the species on the earth including in the sea.

One should select and practice Asanas according to ones

capacity.


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Asanas (Postures)


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Reduces stress

Increases vitality, energy, relaxation

Increases blood circulation

Keeps joints juicy, increases muscle strength around

joints to support under pressure

Improves strength and flexibility which reduces the riskof injury, or re-injury

Improves immunity (i.e. getting sick less often, if at all)

Can reduce the symptoms of many chronic diseases (e.g.arthritis and thyroid disorders)

A sense of well being that spreads into your daily life.

Benefits


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Petrofac Engineering & Construction

YOGAYOGA -- Surya NamaskaraSurya Namaskara

Compiled ByCompiled By

C.AmsaveniC.Amsaveni-- GETGET --InstInst


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Introduction

Surya Namaskara - Salute to the sun.

It only involves forward and backward bending

but the practice can also include additional

elements such as breath synchronisation, mantrarepetition, Chakra concentration.


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Position 1 pranamasana (Prayer pose)

Breath : Exhale

Chakra : Anahata

Surya mantra : Om Mitraya Namaha

Bija Mantra : Om hram

Muscles : Postural from soles of feet to

crown of the head

Organs/Glands : Cerebellum and Thymus

Benefits : Establishes Balance,

Concentration and Calmness

Spiritual : Raising conciousness to higher

level of awareness


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Position 2 Hasta Utthanasana (Raised Arm Pose )

Breath : Inhale

Chakra : Vishuddhi

Surya mantra : Om Ravaye Namaha

Bija Mantra : Om hrim

Muscles : Back, Shoulders, Arm, Chest,

Abdomen

Organs/Glands : Kidney, Intestine, Lungs

Benefits : Opening Emotionally, Corrects

Poor Posture

Spiritual : Invoking the Grace and power of

High Forces


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Position 3 Padahastasana (Hand to Feet Pose)

Breath : Exhale

Chakra : Swadhisthana

Surya mantra : Om Suryaya Namaha

Bija Mantra : Om hroom

Muscles : Hamstrings, buttocks, back,

neck, shoulders

Organs/Glands : Kidneys, thyroid

Benefits : Improves digestion,circulation &

respiration

Spiritual : Surrender to the powerful

forces of gravity


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Position 4 Ashwa Sanchalanasana (Equestrian Pose)

Breath : Inhale

Chakra : Ajna

Surya mantra : Om Bhanave Namaha

Bija mantra : Om hraim

Muscles : Legs, buttocks, abdomen,

thorax and neck

Organs : Cerebellum

Benefits : Sense of balance, centre

of gravity

Spiritual : Removes darkness from

delusions


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Position 5 - Parvatasana (Mountain Pose)

Breath : Exhale

Chakra : Vishuddhi

Surya mantra : Om Khagaya Namaha

Bija mantra : Om hraum

Muscles : Legs, buttocks,

abdomen,thorax and neck

Organs : Cerebellum, tones spinal

nerves

Benefits : Sense of balance, centre of

gravity,improves circulation

Spiritual : Salute to the one by whom

time is measured


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Position 6 - Ashtanga Namaskara (Salute With 8

Points)

Breath : Retain breath (out)

Chakra : Manipura

Surya mantra : Om Pushne Namaha

Bija mantra : Om hraha

Muscles : Legs, buttocks,

abdomen,thorax and neck,

shoulders, forearms

Organs : Recharges solar plexus,

stimulates metabolism, Adrenal

glands, Kidneys

Benefits : Strengthening andnourishing the body

Spiritual : Salute to the giver of

strenght


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Position 7 - Bhujangasana (Cobra Pose)

Breath : Inhale


Surya mantra : Om HiranyaGarbhaya Namaha

Bija mantra : Om hram

Muscles : Stretches abdomen

ms,anterior neck ms strengthensposterior back ms

Organs : Kidney and liver,

digestive system

Benefits : Good for asthma,constipation

Spiritual : Praying to the

awakening of creativity


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Position 8 - Parvatasana (Mountain Pose)

Breath : Exhale

Chakra : Vishuddhi

Surya mantra : Om MarichayeNamaha

Bija mantra : Om hrim

Muscles : Legs, buttocks, abdomen

back and neck

Organs : Thyroid

Benefits : Tretches spinal nerves,

circulation

Spiritual : Salutations to the lord of

the dawn


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Position 9 - Ashwa Sanchalanasana (Equestrian Pose)

Breath : Inhale

Chakra : Ajna

Surya mantra : Om Adityaya Namaha

Bija mantra : Om hroom

Muscles : Stretches hip flexor ms,

strengthens quads loosens tight hips

Organs : Massages abdominal organs,

nervous system

Benefits : Nervous system, pineal

gland

Spiritual : Salutations to he who

illumines


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Position 10 - Padahastasana (Hand to Feet Pose)

Breath : Exhale


Surya mantra : Om Savitre Namaha

Bija mantra : Om hraim

Muscles : Stretches hamstrings,

buttocks,back, Posterior neck,

shoulders ms

Organs/glands : GIT, kidneys, thyroid

Benefits : Improves

digestion,circulation & respiration

Spiritual : Salutations to the

benevolent mother forces of gravity


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Position 11 - Hasta Utthanasana (Raised Arm Pose)

Breath : Inhale

Chakra : Vishuddhi

Surya mantra : Om Arkaya Namaha

Bija mantra : Om hraum

Muscles : Back, shoulders, arms, chest,

abdomen

Organs/glands : Kidneys,

intestines,lungs,adrenal glands ,

thyroid/parathyroid

Benefits : Opening emotionally,

corrects poor posture

Spiritual : Salutations to he who is fit to

be praised power of higher forces


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Position 12 - Pranamasana (Prayer Pose)

Breath : Exhale

Chakra : Anahata

Surya mantra : Om BhaskarayaNamaha

Bija mantra : Om hraha

Muscles : Postural, from soles of

feet to crown of the head

Organs/glands : Cerebellum,

thymus

Benefits : Sense of balance,

centre of gravity, concentration

Spiritual : Salutations to he who

leads toenlightenment

akshay's yoga book

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