Five Basic asanas

The five basic types of asanas:- 1) vajrasana 2)Padmasana  3)Sukhasana  4)Vrikasana  5)Garudasana

Vajrāsana 
                                                    

Practice:-                                                  

  
1. Fold the right leg and bring the right heel under the right buttock.   

2. Sitting on the right heel, fold the left leg and bring the left heel under the left buttock. 

3. Sit erect comfortably with the buttocks resting on both the heels and palms resting on the thighs.

Note:  In the final posture the soles of the feet face upwards, heels are kept together and the entire weight of the body is felt on the back of the feet. 

                                                

 Padmāsana

Practice 
1. Draw the right leg along the ground and bend the knee.

2. Place the right foot on the left thigh near the left groin.

 3. In the same way bring the left foot on the right thigh near the right groin.

4. The soles of both feet are turned upwards with the heels almost meeting each other in front of the pelvic bones.

5. Sit erect with hands on the thighs in Cin Mudrā with elbows bent.

Benefits
  Erects the spine. Its a symmetrical posture, brings stability to mind.

Limitations 
  It has no limitations. 





 Sukhāsana
 Practice                                                                                        

1. Fold the legs and cross them to place the feet under opposite legs. 

2. Sit comfortably with spine erect. The hands rest on the thighs in Cin Mudrā with the elbows bent.

Note:  Here the knees do not touch the ground.
 Benefits 
 Erects the spine. It is one of the simple meditative posture and brings stability to the mind.
 Limitations 
 It has no limitations. 





 Vrikṣāsana:(The Tree Posture) This refers to a symbolic representation of a Tree.
 
Practice                                       

 1. Stand in Tāḍāsana.

2. Slowly bend the right leg and join the feet of the right leg to the root of left thigh.

3. Raise both the hands and stretch above the head and join the palms and fingers together.

4. Keep concentrating and focus on a particular object. 

5. Stay for about 10 to 15 seconds and breathe deeply. 

6. Alternatively practice this exercise on left side also.

Therapeutic Advantages
 
1. This exercise helps to keep the mental stability and also helps to develop mental concentration. 

2. For those who suffer from leg pain, doing this exercise helps to tone up the leg muscles and reduces the knee and joints pain.



  Garuḍāsana

Practice                                  

1. Stand in position Tāḍāsana.

2. Stretch both; the hands forward.  Hands should be horizontal to the ground.  Place right leg forward and take 2 or 3 breaths.

3.  Bend the elbow and raise the arm to the level of nose. Simultaneously place the right foot behind the left leg.

4.   Stay in this position for few seconds with normal breathing. 

5.  Release the arms and legs slowly and come back to the normal position. 

6.  Repeat this exercise on the left side as explained above. 

Therapeutic Advantages

1.   Performing this exercise helps to provide strength to the hands and legs. It relieves the pain in ankles and shoulders. 

2.   Helps to remove the cramps in the calf muscles. 

3.   It gives body balance and sharpness to the body. 

4.  It helps in concentration

Read More

Some guidelines for yoga

General guidelines for Yoga practices for the beginners :-
1. Breathing should be as normal / natural as possible. One is not required to manipulate it. It should be allowed to get expressed in a natural way, except when you are specifically instructed to manipulate it, such as in Kapālabhāti, Anuloma-Viloma, Ujjāyi with specific instructions.

2. There should not be any competitive attitude while practising Yoga. 

3. It is also important to regulate our food, sleep, and environment. While taking meals, leave half stomach empty for water and air. This saves us from many unforeseen diseases.

4. Female should avoid Yoga practices during menstruation. 

5. It is to your advantage to inform your teacher if you are suffering from any problems, before the start of a Yoga session. 

6. Practise in well ventilated & room with a clean carpet underneath. A double folded oversized thick & moderately soft blanket, covered with a white sheet, forms an ideal āsana/seat for Yoga practice.




Guidelines for the practice of āsanas:- 
1. Broadly, the practice sequence of āsanas should be standing, sitting, prone, and supine in that order, followed by breathing practices, Bandhas, Mudrās, relaxation and meditation.

2. Āsanas must not be practised in haste or by applying any sort of undue force and under an urgency.

 3. Attain the final position step by step and maintain the same with closed eyes for an inward awareness within the whole body.

 4. Relax in between two postures while keep attending to your breathing.

 5. The maintenance time of āsana should be increased gradually.

6. Practice according to your own body limitations whereby an utmost care must be taken in increasing the extent and time of the maintenance of āsanas.

  7. Do not attempt to attain a final position right in the beginning, especially when your body is not sufficiently ready for the same.

8. Maintenance of the final posture in an āsana according to one’s own limitations and in a relaxed way is more important, necessary and beneficial.

9. Remember your body starts listening to your command only after a gradual and diligent training for a sufficient period of time.

10. During maintenance phase of āsana, there should, ideally, be no tremors or any type of discomfort. 




  Guidelines for the practice of prāṇāyām :-
1. Prāṇāyām is related with the most important and delicate system of our body i.e. Respiratory system and Cardiovascular system.

2. Prāṇāyāma is a special Haṭha Yogic practice in which we are working with our respiration and manipulate, control and prolong the same.

3. Prāṇāyāma should be done preferably after the practice of āsanas.

4. In the beginning one should be aware about the natural flow of the breathing.
  
5. Make inhalation and exhalation prolonged in a gradual manner.

6. While observing breathing attend to your abdominal movements which bulges a bit during inhalation and goes in a bit during exhalation.




Guidelines for the practice of meditation (Dhayana) :-
1. Practice of Āsanas and Prāṇāyām will help in developing ability to sit in one position for a considerable period of time in meditation.

 2. Select a peaceful calm and quiet place for the practice of Meditation.

 3. Close your eyes gently to enter into an inner awareness.

 4. In the first stage, sit comfortably, in a meditative posture, with head, neck and trunk properly aligned. Body should not bend forward or backward.
 
5. Observe your natural flow of breath with a mindfulness continued towards the touch of air within the nose walls and on the tip of nostrils.

 6. As you continue with this process for some time, you may evidence an abstract and a non specific awareness of the whole body. Now continue with the whole body awareness. In the case of any difficulties, go back to the breathing awareness.
  
In the beginning it is, generally, difficult to observe the breath, if mind wanders do not feel guilty. Slowly yet firmly bring your attention to your breath.

Read More

Meaning Of Yoga

Yoga literally means ‘to unite with the self’ or ‘become one’.   The root word of yoga is ‘yu¡’, which means to yolk or go within the center.  In the simplest terms, yoga is a practice of uniting the body, thought, and breath for living in the present without ‘suffering’.  There are 3 fundamental components in the  journey of yoga:

 Asana – the practice of  static and dynamic body movements to align and balance the physical

components.

                                                                                              

            ASANAS                                                 

 Pranayam – the practice of coordinating all body and mind  activities with the breath;
                
                                                            PRANAYAM

Dhayana – the practice of focusing thoughts inward , awakening creative awareness, and relaxing the mind.

   









             
                  DHAYANA



ABOUT:-
Yoga is an ancient art which unlock the full human potential.  Asana practice is one way to achieve this. The practice of  asanas challenges thought and breath patterns.  Regular practice of yoga unites the body, mind, and breath in a synchronous flow. There are many other dimensions to the discipline of yoga, some of which include:  spiritual undertakings, dietary rules, sound and mantra techniques, awareness of subtle energy levels, etc.  All these practices, including those discussed in this book, are aimed at bringing consciousness to a state of ‘awakened contentment’.   This book primarily emphasizes the physical aspects of the body - asana and prana.  Yoga is the mother of all physical exercises.  It encompasses:  flexibility, strength, balance, coordination, conditioning, cardiovascular training, visceral balancing, and mind-body fitness.  Asanas influence the nervous, cardiovascular, respiratory, musculo-skeletal, endocrine, reproductive, and digestive systems.  The systems in the body work in a harmonious unit where a  change in one system manifests a complimentary change in all others.  

Read More

Knowing facts about Lord Shiva

 Shiva is the originator of yoga . The word "shiva" literally mean's "that which is not". shiva is described as a non-being . shiva is not described as light but as darkness . He talk's about the yoga without even knowing the science behind it . We referring "shiva" as yogi , the adiyogi or the first yogi . People also seen shiva as destroyer of universe. He is one of the most important god in hinduism . He have thousand of name's like Shankar , bholenath , natraj , adiyogi , neelkanth etc . People believe that shiva is the most powerful god , the god from one side as innocent and from another side as destroyer of universe but as a protector too . Shiva is absolute, self-radiant. He remains radiant and also illuminates the universe.

ADIYOGI STATUE

This  is an abstract representation of the Hindu deity Shiva, who is a primary manifestation of the Supreme Being. The Sanskrit term liṅga has many meanings , but generally refers to a ‘ mark ’or ‘sign’. The śiva liṅga specifically represents the primordial masculine creative energy. The śiva liṅga may be depicted alone or as resting upon a base. This shiva linga automatically come out from the earth in many different regions and made scientifically by yogi as yantra(powerful tool) for human enhancement . This linga provide people ultimate peace .

Shiva linga

 This base represents they the primordial feminine creative energy known as Shakti (śakti) or the goddess who is manifested in her various forms as Parvati, Durga, Kali, Uma, etc. The joint depiction of liṅga and yoni, as embodied within the  symbol represents spiritual unity and the generative essence of the universe.The figures that accompany this documents how usage of the and symbols in statuary form, in drawings and paintings, and in artistic works. They also show these symbols used in an thropomorphic depictions of Shiva and Shakti , as well as in the performance of rituals associated with worship of the two . Some scholars suggest that liṅga-like symbols may have been used for worship in the Indus Valley culture dating back to the first millenium .This  is an abstract representation of the Hindu deity Shiva, who is a primary manifestation of the Supreme Being. The Sanskrit term liṅga has many meanings , but generally refers to a ‘ mark ’or ‘sign’. The śiva liṅga specifically represents the primordial masculine creative energy. The śiva liṅga may be depicted alone or as resting upon a base.

Read More