Benefits and Contraindications of Sivananda Sun Salutation
Contraindication Pranamasana or Prayer Pose – Contraindication: everyone can do Hasta Uttanasana or Raised Arms Pose – Contraindication: everyone can do Uttanasana or Standing Forward Bend – Contraindication: People with back pain should not bend forward fully. Bend from hips, keeping spine straight, until the back forms nighty degree angle with the legs or bend only as far as comfortable. Ashwa Sanchalanasana or Equestrian pose – Contraindication: People with knee pain should keep a support on the knee, like towel Phalakasana or Plank Pose – Contraindication: People with high blood pressure and heart issue should not stay in this pose for long Ashtanga Namaskar or Eight-Limbed Pose – Contraindication: People with serious back problem, high blood pressure or heart conditions should not do this practice Bhujangasana or Cobra Pose – Contraindication: People suffering with peptic ulcer, hernia, intestinal tuberculosis or hyper thyroidsm Parvatasana or Inverted V Pose – Contraindication: People with knee pain and back pain should keep legs slightly apart and slightly bend Benefits Pranamasana or Prayer Pose – Benefit: State of concentration and calmness in preparation for the performance of the practice Hasta Uttanasana or Raised Arms Pose – Benefit: provide good stretch on the abdomen and expands lungs Uttanasana or Standing Forward Bend – Benefit: back stretch and pelvic region, also good relaxing pose Ashwa Sanchalanasana or Equestrian pose – Benefit: strengthens the entire skeletal structure. It is good stretch to neck shoulder, back and chest, releasing feelings of congestion. Improves balance Phalakasana or Plank Pose – Benefit: strengthens the hands, shoulders, back, thigh, hip, chest and improves balance Ashtanga Namaskar or Eight-Limbed Pose – Benefit: strengthens the legs and arms muscles, spine and shoulder blades Bhujangasana or Cobra Pose – Benefit: strengthens chest, lower back, thigh, hip Parvatasana or Inverted V Pose – Benefit: works on hand, lower back, thigh, hip and hamstrings
Principles of Yogic Practices
Ideal time to practice Hatha yoga The ideal time to practice hatha yoga is morning and evening, however it can be practice anytime after one hour of eating food. What place is ideal for hatha yoga Yoga should be practiced indoors with minimum distraction Type of diet for hatha yoga Practitioner should eat very light food, less spice and oil as these food takes long time to digest. Age limit for hatha yoga There is no age limit to practice hatha yoga, however, extra care to be taken while taking class of elderly and young children as the bone density is very low of these age groups. Does children can practice hatha yoga Children can practice hatha yoga, however, the asana which needs to be holding for longer with zero momentum should be avoided for children as this can harm the growth of body. Who should avoid inverted poses People suffering with serious back problem, high blood pressure or heart conditions, hernia and intestinal tuberculosis should not do this practice The time between bath and yoga practice The yoga should be practice after at least 1 hour of bathing.
How you will manage Hypoventilation, by hatha yoga practices.
Hypoventilation refers to decreased breathing rate. It is characterized by slow, shallow breathing. This can be managed through pranayama practices like Bhastrika Pranayama,
How you will manage Hyperventilation, by hatha yoga practices.
Hyperventilation refers to increased rate of breathing. It is characterized by rapid, deep breathing. This can be managed through pranayama practices like Ujjayi Pranayama, Nadi Shodana Pranayama and Brahamari Pranayama
How you will manage Paroxysmal nocturnal dyspnea by hatha yoga practices.
Paroxysmal nocturnal dyspnea (PND) describes a shortness of breath during sleep that comes on suddenly, causing the person to wake up gasping. Kechari Mudra Ujjayi Pranayama Brahmari Pranayama Naukasana
How you will manage Dyspnea, by hatha yoga practices.
Refers to general shortness of breath, accompanies by tightness in the chest or feeling of suffocation. A few practices are as follows: Dhanurasana Jalaneti Shavasana
How you will manage Orthopnea, by hatha yoga practices.
Shortness of breath/difficulty when lying down. A few practices are as follows: Ushtrasana Ardhamatsyendrasana Bhujangasana
How you will manage Apnea, by hatha yoga practices.
Temporary stopping of breathing, especially during sleep. A few practices are as follows: Simhasana Nadi Shodana Pranayama Kechari Mudra
Total lung air Volume & Residual volume
Total lung air Volume: The total lung air volume is about 4-6 litres. Residual volume: The amount of air that remains in the lungs at all times, even during a deep exhalation, is called residual volume. This is usually about a litre of air.
Role of External intercostals muscles during inhalation & exhalation
Role of External intercostals muscles during inhalation. The contraction of the external intercostals and diaphragm is required for inhalation. Role of External intercostals muscles during exhalation. Relaxation of external intercostals and diaphragm is required for exhalation.