yogaasana yic 2

ASANASASANAS

Starting Prayer“Om Sahanavavatu, Sahanou bhunaktu,

Saha viryam karavavahai,

Tejasvinavadhitamastu, ma vidvisavahai

Om Santih, Santih, Santih”

Meaning:May he protect us both (the teacher and the student). May he nourish us both. May we both work together with great energy. May our study be enlightening and fruitful. May we not hate each other. Om Peace, Peace, Peace.

• Breathing Exercises- 8 (For correction of breathing)

• IRT(Instant Relaxation Technique)

• Loosening Exercises- 5 (To remove Tamas)• QRT(Quick Relaxation Technique)

• Surya Namaskar (Dynamic postures)

• Yogasanas- 23 postures• DRT(Deep Relaxation Technique)

• The respiratory system is a bridge between the conscious and subconscious, voluntary and involuntary or in general body and mind.

• Using the voluntary control we change the involuntary functions.

1. Bringing into action all the lobes of the lungs for full utilization.

2. To normalize the breathing (slow, deep, continuous and smooth).

3. To make the breathing uniform, continuous and rhythmic.

1. Slowness2. Awareness3. Synchronizing the movement with

the breathing.4. Exhalation should be longer than

Inhalation.5. Ability to increase and decrease the

breathing rate.6. No tightness in the body.

1. Emphasize the movement of hands, legs, abdominal and thoracic muscles as needed in each exercise.

2. Use ‘in and out’ instructions in the mind.3. Emphasize on full breathing each time.4. Synchronize the breathing with

corresponding movements.5. Develop an awareness of breathing.6. Close the eyes and repeat a few rounds

retaining the awareness.

STHITI : TADASANARELAX : SITHILA TADASANA

FEELING CHANGES IN:

1. BREATH

2. ARMS

3. SHOULDERS

4. BACK

5. NECK

STHITI : TADASANARELAX : SITHILA TADASANA

1. Collapse the shoulders at the beginning and end of each cycle.

2. Maintain perfect awareness of the breathing.3. Exhalation should be longer than inhalation.4. If required, it can be practiced sitting in a chair too. 5. Synchronize the breathing with hand movements6. Balance the Prana in the chest. 7. Improves concentration and calms down the mind.

NOTE

(At 90, 135, and 180 degrees)

Benefits:

1.Helps in opening the lower, middle and the upper part of the chest.2.Balancing Prana.3.Promotes rhythmic breathing.4.Increases awareness of breathing.5.Improves concentration and calms down the mind.

STHITI : TADASANARELAX : SITHILA TADASANA

1. Eyes open

2. Fix your gaze on a point in front of you.

3. Feel the stretch from ankle to finger.

4. Enjoy the stability

NOTE

Benefits:

1.Increases awareness of breathing.2.Strengthens the clavicular muscles.3.Improves awareness of middle part of lungs.4.Improves the capacity to focus.5.Relax and balance the body.6.Calms down the mind.7.Balances the Prana.

STHITI : DANDASANA RELAX: SASANKASANA

1.Mouth is open.2.Tongue is pushed out to its maximum.3.Practice rapidly.4. Forceful inhalation & exhalation.5. Abdominal breathing.

AVOIDThose who have:

•Epilepsy•High Blood Pressure

NOTE

Benefits:

1.Increased diaphragm contraction empties lungs2.Rapid exhalation cleanses the lungs.3.Increases awareness of middle and lower part of lungs.4.Open up Prana blocks.5.Calms down the mind.

STHITI : DANDASANARELAX : SASANKASANA

1. BREATHING RAPIDLY THROUGH MOUTH ONLY.

2. THORACIC BREATHING.

3. ABDOMEN SHOULD PRESS ON THIGH

4. NO ABDOMINAL MOVEMENT.

5. DO NOT DROP HEAD ON THE FIOOR.

NOTE

Benefits:

1.Helps in acute episodes of asthma.2.Develops voluntary control of muscles of lungs.3.Opens up Prana blocks.4.Quick way to calm down the mind.

STHITI : DANDASANARELAX : SASANKASANA

NOTE

1. ENSURE THAT YOU ARE COMFORTABLE WITH THE POSTURE BEFORE STARTING.

2. CO-ORDINATE THE MOVMENTS WITH BREATHING.

3. EYES CLOSED,PRACTICE WITH AWARENESS.

4. NO MOVEMENT OF ARMS AND THIGHS.

5. AWARENESS ON SPINAL MOVEMENT.

Benefits:

1.Awareness and mastery over all three sections of the chest.2.Empties the lungs fully.3.Harmonize the muscles of respiration.4.Calms down the mind.5.Feed back of airway status by sound in case of asthmatics.

STHITI : DANDASANARELAX : SASANKASANA

NOTE

1. EXHALE AND COLLAPSE THE SHOULDERS.

2. IF NECESSARY, APART KNEES TO AVOID UNNECESSARY PRESSURE ON THE ABDOMEN AND CHEST.

3. SYNCHRONIZE BREATHING WITH MOVEMENT.

4. CLOSE THE EYES.

5. AWARENESS ON THE BREATHING.

Benefits:

1.Expels air trapped in lower part of lungs.2.Trains diaphragmatic breathing.3.Release Pranic blocks.4.Calms down the mind.

STHITI : SUPINE POSTURERELAX : SAVASANA

NOTE

1. Keep arms either by side of the body or above the head.

2. Do not bend the knees.3. Do not disturb the leg lying straight on the

ground.4. Do not raise the leg beyond 90 degree.5. Synchronize the breathing with the leg

movement.6. In the case of both legs, use strength and have

control over the movement.

Stage I : Alternate legsStage II : Both legs

Benefits:

1.Reduces abdominal fat.2.Tones abdominal muscles.

I.R.T.(Instant Relaxation Technique)

Lie in Shavasana. . . Bring legs together, hands by the side.

Stretch and tighten the toes. . . Stretch the ankles.

Tighten the calf muscles. . . Pull up the knee caps and tighten

Tighten the thigh muscles.

Exhale and suck the abdominal muscles

Make fist of hands and tighten

Inhale, expand and tighten the chest.

Tighten the neck muscles. . . Tighten the facial muscles.

Tighten the whole body. . .Tighten . . .Tighten . . .Tighten . . .

Release and Relax.

Principles1. To loosen the various joints in the body.

2. Flexibility of the spine

OBJECTIVES1. Remove lethargy and tiredness in the

body.

2. Build up the stamina of the body.

3. Discipline the body-mind complex.

1. Practice the exercises stepwise.

2. Count the steps slowly and perform the same with attention.

3. Check the performance of each step before increasing the speed.

4. Synchronize steps with group.

5. Increase the number of repetitions as per your capacity.

STITHI-TADASANARELAX- SITHILA TADASANA

NOTE

1. Loose fists and place them on the chest.

2. Collapse and relax shoulders.

3. Increase the speed of jogging gradually.

4. Continue the practice till 4 stages of jogging.

5. Fists on the chest throughout the practice.

STAGE I : SLOW JOGGING.STAGE II : FORWARD JOGGING. STAGE III : BACKWARD JOGGING.STAGE IV : SIDE JOGGING.

Benefits:1.Through exhalation the strain of jogging and jumping relieves.2.Pulling the abdomen inwards, during exhalation can improve the force of expulsion of air.

Mukha Dhouti to Relax

Benefits:1.Tones up the calf and thigh muscles.2.Warm up the body.3.Stimulates breathing.

STHITI : TADASANARELAX : SITHILA TADASANA

NOTE

1. Start slowly and increase gradually.

2. Practice with either legs apart or together.

3. Swing the body when bending forward.

4. Always bend from the lower waist.

5. Make the movements free, easy and flowing.

Benefits:

1.Reduces fat from waist, back and specially from abdominal region.2.Increased flexibility of spine.3.Increases exercise tolerance; helpful in exercise induced asthma.4.Expels blocked air from the lungs.5.Expels phlegm from the air ways.6.Harmonize flow of Prana.7.Calms down the mind.

STHITI : TADASANARELAX : SITHILA TADASANA

NOTE

1.Legs about one meter apart.

2.Avoid forward or backward bending.

Benefits:1.Open up the airways of middle lobes of lungs.2.Free flow of Prana.3.Calms down the mind.4.Strengthens middle part of chest.5.Empties middle and upper part of lungs.6.Stimulates middle lobe of the lungs.

NOTE

1. Legs to be firm on the ground.

2. While twisting side to side, look at the side of the finger.

3. All twisting should be above the waist level.

4. Keep the body below the waist, straight and firm.

5. Do not bend the knees.

Benefits:

1.Reduces fat from the waist and abdomen.2.Increases flexibility of spine.

STAGE I : LEG ROTATIONSTAGE II : ROCKING AND ROLLING

NOTE

1.Try to draw as big a circle as possible while rotating.

2.Maintain the compression around the abdomen to have the best result.

3.Do not bend the leg at the knee, which is being rotated.

Benefits:

1.Reduces the abdominal fat.2.Releases the gas accumulated in digestive tract and improves digestion.3.Improves appetite.4.Prevents constipation.5.Releases Prana blocks.

(Quick Relaxation

Technique)•Stage I- ObservationObserve your abdominal movements

• Stage II- RecognitionSynchronize your abdominal movements with your breathing.

•Stage III- SensitizationFeel the relaxation and fresh energy in the body. Also, feel the temperature of the air as well as the feeling of the breath.

SuryanamaskarPrayer

“Hiranmayena Patrena

Satyasyapihitam Mukham

Tat tvam Pusan Apavrnu

Satya Dharmaya Drstaye”

Meaning:

Like a lid to a vessel, O sun your golden orb covers the entrance to truth. Kindly open the entrance to lead me to truth.

• Do at sunrise and sunset, facing the Sun.• Practice after loosening exercises and

before Asanas.• Combination of Yogasana and

Pranayama.• Two modes of doing Suryanamaskara 12 steps/10 steps.• With each round, chant BIJAMANTRA

with name of the SUNGOD.

Special Tips

BIJA MANTRA

1. Aum Hram Mitraya Namah

2. Aum Hrim Ravaye Namah

3. Aum Hrum Suryaya Namah

4. Aum Hraim Bhanave Namah

5. Aum Hroum Khagaya Namah

6. Aum Hrah Pusne Namah

7. Aum Hram Hiranyagarbhaya Namah

8. Aum Hrm Maricaye Namah

9. Aum Hrum Adityaya Namah

10. Aum Hraim Savitre Namah

11. Aum Hroum Arkaya Namah

12. Aum Hrah Bhaskaraya Namah

Round

Suryanamaskar

Benefits:1.Increases flexibility of the body.

2.Tones muscles.

3.Improves circulation.

4.Harmonize breathing.

5.Releases Prana blocks.

6.Prepares for Asanas and Pranayama.

•  Asana is the one of the limb of Patanjali’s Ashtanga Yoga. Patanjali defines Asana: ‘Sthira-Sukham Asanam’ i.e. The posture should be steady and comfortable. Hatha Yoga gives descriptions of Asanas. There are two type of schools of Asana. The schools of Hatha Yoga emphasize on Dynamic Asanas and the schools of Patanjali Yoga emphasize on Relaxing Asanas.

Dynamic Asanas (Hatha Yoga School)

• Utilizes speed, repetitions, and maintenance with strength (Isometric) and often jerks in the mode of performance.

• The objective is predominantly shatter the laxity, lethargy and tamas in general.

• By repetitions and quick actions, it develops the strength of the muscles and the stamina of the organs and systems in the body. This aids the growth process and hence it is useful in youngsters.

Relaxing Asanas (Patanjali Yoga School)

• The relaxing type of asanas emphasizes on mental equipoise through relaxation and effortlessness.

• The objectives are relaxation, slow breathing, calming the mind, energy channelization and conservation and balancing of body functions.

While maintaining an asana, we go through three stages:1.Sthira (Steadiness)2.Cira: (Endurance with relaxation-‘Prayatna-Saithilya’)3.Sukha: (Comfortable)If an ‘asana’ becomes effortless and comfortable, mind starts to wander. To avoid this Patanjili suggests ‘Ananta-Samapatti’-contemplation on the infinite. If the posture is ‘Sukha’ for an appreciably long time (subjectively variant) the person enters ‘Asana Siddhi’.

Stages in Yogasana

EIGHT STEP METHOD OF INTRODUCING AN ASANA

1. Introduction of the asana: Name, meaning, sthiti, relaxation, complementary, counts, category and type.

2. Demonstrations. (i) Silent Demonstration (ii) Demonstration with count (iii) Demonstration with counts, breathing and explanation. 3. Benefits and Contra-indications.4. Individual Practice.5. Practice in Pair.6. Questions and Answers.7. Key Points.8. Group Practice.

1. Ardhakati Cakrasana(Lateral Arc Posture)

Type : Standing

Category : Cultural

Counts : 4

Compl. Posture : self-complimentary

BENEFITS

1. Reduces fat in the waist region.

2. Stimulates sides of the body.

3. Gives lateral bending to the spine

4. Improves liver function.

NO LIMITATION

1.Elbows straight.

2.Knees straight.

3.Lateral bend only at the waist.

4.Left arm hanging freely.

Key Points

2. Ardha Cakrasana(Half – wheel posture)

Type : Standing

Category : Cultural

Counts : 4

Compl. Posture : Padahastasana

1. Makes the spine flexible.

2. Stimulates the spinal nerves

3. Circulation of blood into the head

4. Expands chest and shoulders

BENEFITS

1. Cardiac Problems

2. Recent abdominal surgery

3. Vertigo

LIMITATIONS

1. All the fingers pointed forward.

2. Wrist as close as possible.

3. Elbows are close as possible.

4. Knees straight.

5. Head hanging freely with relaxed neck muscles.

6. Bend from the waist.

Key Points

3. Padahastasana(Forward-Bend Posture)

Type : Standing

Category : Cultural

Counts : 8

Compl. Posture : Ardha Cakrasana

BENEFITS

1. Makes the spine Flexible

2. Strengthens the thighs

3. Helps preventing constipation

4. Helps in menstrual disorders

5. Improves digestion

6. Enhances blood flow to the head region.

LIMITATIONS1. Vertigo

2. Hypertension

3. Cervical Spondylosis

4. Cardiac Problems

5. Spinal Problems

1. Don’t bend the knees.

2. Bend from lower back.

3. Maintain the arms in such a way that the biceps are in contact with the ear lobes from step 2 to 6.

4. Don’t overstrain.

Key Points

4. Trikonasa(Triangle Posture)

Type : Standing

Category : Cultural

Counts : 4

Compl. Posture : Self-compl.

BENEFITS1. Helps in preventing flat foot.

2. Strengthens the calf and thigh muscles

3. Strengthens the waist muscles

4. Make the spine flexible.

LIMITATIONS

1. Undergone recent abdominal surgery

2. Cardiac Problems

3. Slip disc

4. Sciatica

1. Lateral bend only from the waist.

2. Legs parallel to each other.

3. Left palm facing forward in the final position.

4. Hands at 180 degree to each other.

Key Points

5. Parivritta Trikonasana(Crossed Triangle Posture)

Type : Standing

Category : Cultural

Counts : 4

Compl. Posture : Self-compl.

1. Gives rotational movement to the spine.

2. Strengthens the thigh muscles.

BENEFITS

1. SPINAL PROBLEMS

2. Heart problems

3. hypertension

LIMITATIONS

1. Bend from lower back.

2. Knees straight.

3. Hands in 180 degree.

4. Foot parallel to each other.

Key Points

6. Parsva konasana(Side Angle Posture)

Type : Standing

Category : Cultural

Counts : 8

Compl. Posture : Self-compl.

BENEFITS

1. Expands the thorax

2. Strengthens the thighs

LIMITATIONS

1. Cardiac Problem

1. Both foot parallel to each other .

2. In Count2 body facing forward.

3. In Count3 90 Degrees angle at the knee.

4. In Count3 armpit resting on the knee.

5. Both soles totally on the ground.

6. No contraction of the chest. Chest should face forward in the final position.

7. Left knee should be straight.

Key Points

7. Vajrasana(The Ankle Posture)

Type : Sitting

Category : Meditative

Counts : 4

Compl. Posture : Nil

1. Keeps the spine erect and removes drowsiness

2. Activates Vajranadi

3. Increases awareness

4. Reduces Varicose veins.

BENEFITS

LIMITATIONS

1. Rheumatic Problems

1. Heels together

2. Weight of the body on the back of the feet.

Key Points

8. Sasankasana(Moon Posture)

Type : Sitting

Category : Cultural

Counts : 8

Compl. Posture : Supta Vajrasana

BENEFITS

1. Enhances blood flow to the head.

2. Stimulates the brain.

3. Flexibility to the spine, knees and ankles.

4. Good for breathing ailments.

LIMITATIONS

Gastritis and Peptic Ulcer

1. While bending forward allow the abdomen to touch the thighs, chest to knees, and forehead to the ground.

2. Hips in contact with heels in final position.

3. Shoulders loose free and relaxed.

4. While coming up first head raises up then the chest then the abdomen.

Key Points

9. Supta-Vajrasana(The Supine Vajrasana)

Type : Sitting

Category : Cultural

Counts : 8

Compl. Posture : Sasankasana

1. Increases the flexibility of the back bone.

2. Stimulates the spinal nerves.

3. Stimulates the back muscles.

4. Improves digestion

5. Removes constipation.

6. Mobilizes the hips, ankles and the lower back.

BENEFITS

LIMITATIONS

1. Heart problems.

2. Back problems.

3. Spondylosis

1. In the final position both knees together and on the ground.

2. Back of the head on the ground.

Key Points

10. Pascimotanasana(Posterior Stretching)

Type : Sitting

Category : Cultural

Counts : 8

Compl. Posture : Ustrasana

BENEFITS

1.Flexibility to the back bone.

2.Stimulates the spinal nerves and back muscles.

3. Improves digestion.

4. Removes constipation.

LIMITATIONS

1. Heart ailments.

2. Back problems and spondylosis.

1. Bend from the lower back.

2. Knees straight.

3. From count 2 to 6 maintain both arms in such as way that biceps in contact with ear lobes.

Key Points

11. Ustrasana(Camel Posture)

Type : Sitting

Category : Cultural

Counts : 8

Compl. Posture : Pascimotanasana

BENEFITS

1. Spine Flexibility.

2. Circulation to the head.

3. Prevents breathing problems

LIMITATIONS

1. Recent chest or abdominal surgery.

2. Hernia.

3. Severe hypertension.

1. Push the abdomen forward and see that thighs are perpendicular to the ground.

2. Both legs may be separated by shoulder width apart initially; with practice one can bring them together.

Key Points

12. Vakrasana(Twist Posture)

Type : Sitting

Category : Cultural

Counts : 4

Compl. Posture : self-compl.

BENEFITS1. Flexibility to the spine.

2. Tones up the spinal nerves.

3. Cures constipation.

4. Improves lung capacity.

LIMITATIONS

Recent abdominal surgery

1.Middle of the foot by the side of knee.

2.Pressure of raised leg on abdomen.

3.Forward stretched leg should be maintained straight.

Key Points

13. Ardha Matsyendrasana(Half-twist Posture)

Type : Sitting

Category : Cultural

Counts : 8

Compl. Posture : Self-compl.

BENEFITS

1. Flexibility to the spine.

2. Tones up the spinal nerves.

3. Cures constipation.

4. Improves lung capacity.

LIMITATIONS

Recent abdominal surgery

1. Left toes and right knee should be in one line

2. Pressure of the left leg on the abdomen

3. Twist of the spine

4. Expansion of the chest

5. The line joining both shoulders should be parallel to the ground

Key Points

14. HAMSASANA

Type : Sitting

Category : Cultural-Balancing

Counts : 10

Compl. Posture : No compl.

1. Makes the wrists flexible

2. Arms become strong

3. Digestion improves

4. Removes constipation

BENEFITS

LIMITATIONS

1. Hernia, hyper acidity and ulcers.

2. Women with menstrual problems.

1. Both elbows on either sides of the navel

2. The weight of the body on the abdomen

Key Points

15. MAYURASANA

Type : Sitting

Category : Cultural - Balancing

Counts : 10

Compl. Posture : No Compml.

1. Makes the wrists flexible,Arms become strong

2. Tones the abdomen and reduces fat on the tummy

3. Digestion improves

4. Removes constipation

5. Activates the pancreas

6. Improves appetite

7. Good for irritable bowel

BENEFITS

1. Hernia, hyper acidity and ulcers

2. Women with menstrual problems

LIMITATIONS

1. Elbows on either side of the Navel

2. Lift the head first and then the legs

3. Keeping the knees straight elevate the legs higher

4. The weight of the body on the abdomen

Key Points

16. Ardha Sirsasana

Type : Sitting

Category : Cultural-Balancing

Counts : 10

Compl. Posture : Nil

1. Prepares for sirsasana.

2. Improves circulation in the head.

3. Good for reducing tension headache.

BENEFITS

1. High Blood pressure and Heart problems.

2. Ear inflammations.

4. Severe asthma.

5. Cold or Sinusitis.

6. Slip disc, weak spine, Vertigo

LIMITATIONS

Key Points

1.Crown of the head should be on the ground and the interlocked palms should support the back of the head.

2. The elbows and the head together make an equilateral triangle

17. Sirsasana

Type : Sitting

Category : Cultural-Balancing

Counts : 14

Compl. Posture : Nil

BENEFITS

1. Makes the nervous system healthy

2. Improves the concentration and memory

LIMITATIONS

1. Running ear.

2. Heart problem, High blood pressure.

Key Points1. Crown of the head should be on the ground and the

interlocked palms should support the back of the head.2. The elbows and the head together make an equilateral

triangle3. Beginners should do very slowly. Maintain short time.4. Practice under guidance.5. After returning to shiti it is mandatory to rest for a while in the

following position. 6. Make a fist of both the palms and place them one above the other in

front of the knees. Slowly bend forward to rest the forehead on the pressure in the head gets lighter. Then relax in Tadasana so that the pressure in the head comes back to normalcy.

18. Bhujangasana(Serpent Posture)

Type : Prone

Category : Cultural

Counts : 4

Compl. Posture : Salabhasana

BENEFITS1. Flexibility to the dorsal spine.

2. Strengthens the spinal muscles.

3. Prevents back pain.

4. Reduces abdominal fat.

5. Useful in managing bronchial problems.

LIMITATIONS1. Recent abdominal surgery

2. Cervical spondylosis.

1. Palms by the sides of last rib bones.

2. Elbows as close to the body as possible.

3. Body should be raised up to that extent that the navel is about to leave the ground.

4. Legs and feet together and on the ground.

Key Points

19. Salabhasana(Locust Posture)

Type : Prone

Category : Cultural

Counts : 4

Compl. Posture : Bhujangasana

BENEFITS

1. Helps to manage sciatica and lower backache.

2. Tones the hip muscles.

LIMITATIONS

1. Cardiac patients.

1. Both feet together.

2. No bending the knees.

3. Give a backward up push to the feet to raise up.

4. Chin on the ground.

5. Awareness on the thyroid.

Key Points

20. Dhanurasana(Bow Posture)

Type : Prone

Category : Cultural

Counts : 4

Compl. Posture : Nil

BENEFITS

1. Stimulates and slims the body.

2. Gives good stimulation and flexibility to the back

LIMITATIONS

Any health problem

1.Both feet together.

2.Hold only the ankles not the toes.

3.Give a backward up push to the legs.

Key Points

21. Viparita-Karani(Half-Shoulder Stand)

Type : Supine

Category : Cultural

Counts : 8

Compl. Posture : Matsyasana

BENEFITS

1. Relaxes the spinal muscles.

2. Helps to cure constipation and GID.

3. Helps to cure Menstrual Disorders

LIMITATIONS

1. Cervical Spondylosis.

2. Spinal problems.

3. Hypertension.

Key Points

1. Trunk should make 450 to the ground.

2. Legs should be straight.

3. While bringing the legs down care should be taken not to raise the head.

22. Sarvangasana(Shoulder-stand Posture)

Type : Supine

Category : Cultural

Counts : 8

Compl. Posture :Matsyasana

BENEFITS

1. Stimulates the thyroid gland.

2. Influences the pelvic organs.

3. Helps to cure varicose veins, piles, hernia.

4. Helps to cure constipation and menstrual disorders.

LIMITATIONS

1. Cervical Spondylosis.

2. Severe Hypertension.

Key Points

1. Trunk should make 900 to the ground.

2. Legs should be straight.

3. While supporting the body elbows should be close to each other.

4. While bringing the legs down care should be taken not to raise the head.

23. Matsyasana(Fish Posture)

Type : Supine

Category : Cultural

Counts : 8

Compl. Posture : Sarvangasana

BENEFITS

Good for

1. Asthmatics 2. Respiratory problems

LIMITATIONS

1. Recent abdominal or thoracic surgery

2. Cervical spondylosis.

Key Points

1. Crown of the head on the ground.

2. Press the elbows on the ground and allow the weight of the body to go to ground through elbows.

3. Give a nice backward stretch for dorsal and cervical spines

24. Halasana(Plough Posture)

Type : Supine

Category : Cultural

Counts : 8

Compl. Posture :Cakrasana

BENEFITS

1. Stretches and stimulate the back muscles, spinal joints and lumbar nerves.

2. Enhances blood flow to the neck.3. Keeps the spine flexible.

LIMITATIONS

1. Spinal problem.

2. Cardiac problem.

3. Hypertension.

Key Points

1. Make the knees straight.

2. Walk back making the trunk erect.

3. While coming back take care not to raise the head

4. Make sure that perfect balance is achieved before the arms are releasing support to the trunk

25. Cakrasana(Wheel Posture)

Type : Supine

Category : Cultural

Counts : 4

Compl. Posture : Halasana

BENEFITS

1. Brings flexibility to the spine.

2. Stimulates all parts of the body.

3. Strengthens the arms, shoulders and legs.

LIMITATIONS

Any kind of disease

Key Points

1. Bring the heels closure to the buttocks.

2. While coming back first head should reach the ground then the back and then the buttocks.

(Deep Relaxation Technique)• Phase I- Relax the lower part of the

body (waist to toes). Chant A-kara.

• Phase II- Relax the middle part of the body (abdomen to neck). Chant U-kara.

• Phase III- Relax the upper part of the body (head region). Chant M- kara

• Phase IV- Observe the whole body relaxed. Chant A-U-M in a ratio 1:1:2.

• Phase V- Come out of body consciousness/ body apartness.

• Phase VI- Expand your awareness to the blue sky, visualize it.

• Phase VII- Feel that blissful all-pervasive awareness. (merging with the sky)

• Phase VIII- Come back to body consciousness. Chant Om-kar.

CLOSING PRAYERYOGENA CITTASYA PADENA VACAM,MALAM SARIRASYA CA VAIDYAKENA,YO PAKAROTAM PRAVARAM MUNINAM,PATANJALIM PRANJALIRANATOSMI,OM SANTIH SANTIH SANTIH.

MEANING OF THE PRAYERI OFFER MY SALUTATIONS WITH FOLDD HANDS TO PATANJALI THE RENOWNED AMONGST THE SAGES, WHO REMOVED THE IMPURITY OF MIND THROUGH YOGA, OF SPEECH BY GRAMMAR AND OF BODY BY AYURVEDA.OM PEACE PEACE PEACE.

CLOSING PRAYERYOGENA CITTASYA PADENA VACAM,MALAM SARIRASYA CA VAIDYAKENA,YO PAKAROTAM PRAVARAM MUNINAM,PATANJALIM PRANJALIRANATOSMI,OM SANTIH SANTIH SANTIH.

MEANING OF THE PRAYERI OFFER MY SALUTATIONS WITH FOLDD HANDS TO PATANJALI THE RENOWNED AMONGST THE SAGES, WHO REMOVED THE IMPURITY OF MIND THROUGH YOGA, OF SPEECH BY GRAMMAR AND OF BODY BY AYURVEDA.OM PEACE PEACE PEACE.