Yoga Nidra for Stress Management PDF FILE FREE DOWNLOAD
Yoga Nidra for Stress Management Prepare yourself for the practice of Yoga Nidra. Lie down on your back on the floor. And a place where you won’t be disturbed. Your arms should be slightly away from the side of your body Palms up. Your feet shoulders width apart. Your clothing should be suitably loose. During the practice of Yoga Nidra There should be no physical movement of any kind. We’re going to develop complete relaxation throughout the entire body. It’s like the feeling you have just before you fall asleep say to yourself mentally now. I will not sleep. I’ll remain awake and aware throughout the practice of Yoga Nidra. During Yoga Nidra the functions of hearing and awareness are of Paramount importance. Simply listen to my voice and the instructions I give if thoughts come to disturb you from time to time, don’t worry just continue with the practice. Now I’d like you to take a deep breath in. Into the abdomen And slowly and gently exhale. Become aware of a feeling of inner relaxation in the entire body. Become aware of the body from the top of your head to the tips of your toes. I’m not going to ask you to make a resolve a resolve can be any positive statement such as I choose to live within a piece. I wish good for humankind. I choose to live with an open heart Etc. Keep it simple. Make it a short positive statement. And mentally repeat it to yourself three times with awareness feeling and emphasis. We’re now going to begin the rotation of Consciousness rotating awareness by taking a trip through the various parts of the body. Quickly move your attention from part to part. Repeat the part in your mind and simultaneously become aware of that part of the body. Keep yourself alert, but don’t concentrate too intensely. Become aware of the right hand. The right hand thumb The second finger The third finger The fourth finger The palm of the hand The back of the hand The wrist The lower arm The elbow The upper arm The shoulder The armpit The right waist The right hip the right thigh. The kneecap The calf muscle The ankle The heel The sole of the right foot The top of the foot The big toe Second toe Set Fourth toe And fifth toe Become aware of the left hand thumb. Second finger Third finger Fourth finger Fifth finger The palm of the hand The back of the hand The wrist The lower arm The elbow The upper arm The shoulder The armpit The left waist The left hip The kneecap The calf muscle The ankle The heel Was sole of the foot The top of the foot The big toe Second toe Third toe Fourth toe and fifth toe now we move to the back Become aware of the right shoulder blade. The left shoulder blade The right buttock The left buttock The spine The whole of the back together The whole of the back together Now move your awareness to the top of the head. The forehead Both sides of the head The right eyebrow The left eyebrow The space between the eyebrows The right eyelid Left eyelid The right eye The left eye The right here The left ear The right cheek The left cheek The nose The tip of the nose The upper lip Lower lip The throat The right breast The left breast The middle of the chest The navel And the abdomen The whole of the right leg The whole of the left leg Both legs together the whole of the right arm The whole of the left arm Both arms together The whole of the back The buttocks the spine the shoulder blades The hole in the front the abdomen and chest The whole of the back and front together The whole of the head The whole body together Remember do not sleep remain awake and aware. Be aware of the whole body lying on the floor. Become aware of your breath. Feel the flow of your breath moving in and out of your lungs notice that the breathing is natural and automatic. You are not doing it and there is no effort involved. Become aware of the naval rising and falling slightly with each breath. We’ll each breath that expands and contracts. Now I’d like you to start counting your breaths backward from 27 to 1 like this 27 Naval Rising. 27 Naval falling and so on Say the words and numbers mentally to yourself as you count your breaths. If you make a mistake go back to 27 and start again. Now shift your attention, your awareness to the nostrils become aware of the breath moving in and out of the nostrils. Concentrate on the movement of the breath and again From 27 to 1 breathing in and out Now I want you to stop your accounting and leave the breathing to take care of itself as we come to visualization. I’m going to point out a number of different things to visualize if you have trouble or difficulty with any of these images, don’t worry, you can’t do this wrong. Simply allow yourself to experience the images that you can visualize. A burning candle A burning candle An endless desert an endless desert Torrential rain torrential rain Snow capped mountain A snow-capped mountain A flock of birds flying across some clouds in the distance a flock of birds flying across some clouds in the distance. The sun rising behind some trees The sun rising behind some trees A Starlit sky at night and a full moon. A Starlit sky at night and a full moon. Now it’s time to repeat your resolve repeat the same resolve you made at the beginning of the practice. Don’t change it repeat the resolve three times with full awareness and feeling Now relax all your efforts and draw your mind outside
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Karuna Yoga Vidya Peetham Bangalore India 200 Hr Yoga Teacher Training Certificate Course Batch: august 2020 Revision Examination: Paper- 2 (Yoga Teaching Methodology) Note: answer for any 30 questions only. Define ‘teaching’ according to Yoga perspective of Define ‘methodology’ according to Yoga perspective of Write the meaning for term guru and master and teacher and Write the meaning for term yoga teacher and yoga What kind of space needed for hatha yoga practice? What type of floor will be ideal for Vinyasa yoga practice? How the ‘walls’ should be in yoga What is the temperature for hot yoga class? What type of air need to hatha yoga practice? What type of “light or brightness’ need for Vinyasa yoga? How and what types of music should be used in difference intensity of hatha yoga Write about ‘aroma’ and yoga Mention the different types of What type of yoga mat is good for asana practice? What types of cleanliness student should follow in the class 16 .Write what kind of attire ideal for Vinyasa yoga. 17 Write reasons why we should be in ‘bare feet’ in yoga class. 18 What time student should arrive and depart from yoga class. Where will you allocate in class room, if students with injuries, pregnancy, physical limitations, and with balancing How to place “master’s mat” in class In crowded class how will you arrange yoga Why we chant ‘om’ beginng of Write the meaning of ‘om’. Mention the Herbs which refine our tone and How should be the voice and tone for hatha yoga class? How should be language in yoga class? How to enquire new List out the six questions which you going to ask. Write about beginner’s level class and what is the qualification for Write about internal and external mechanism of ‘instructing asana’? What are all fundamental knowledge yoga instructor should aware, to giving Define ‘gather around demonstration’. Define ‘partner standing observation’. How the ‘feet’ should be in How the ‘neck’ should be in Write role of yoga teacher in guiding 35.Define ethics Yoga ethics in teaching and touching and Patanjali’s ahimsa. Brahmacharya in teaching and touching. 38.How to touch students while teaching asana. 39.Define ‘practice teaching observation’ 40.How to develop ‘practice teaching visual observation’ skills. 45.Write levels of yoga classes. ******* DOWNLOAD FILE HERE
Yoga Nidra for Beginners
Begin by coming into a lying position on the floor such as shavasana And take this moment to become perfectly still. And comfortable From this moment onward And you will be experiencing progressively deeper states of conscious relaxation. Allowing for greater inner clarity And tranquility While strengthening your natural ability to remain calm and in control of your inner state. Take this time to adjust your position. Remaining perfectly still and away from this point forward. Breathe gently Naturally Allowing each inhalation and exhalation to flow spontaneously Watch the belly gently rising. Gently falling Allow your mind to become completely silent as he listened to the Sounds in your environment. If any thought should arise immediately cut it off and returned to the act of listening. Listen intently. Without any concern for the source nor implications of any sounds Now say to yourself. I will remain completely calm and relaxed throughout the duration of this session. I will remain completely calm and relaxed throughout the duration of this session. I will remain completely calm and relaxed throughout the duration of this session. As we now rotate the awareness around the body. You can view the wave of relaxation flowing from body part to body part Beginning with your right hand Your right hand thumb. Second finger Fourth And the fifth finger Palm of the hand Back of the hand The whole right hand Right wrist Lower Elbow Upper arm The right shoulder Waist Thigh Back of the thigh Waist Hip Knee Back of the knee The right shin Calves muscle Ankle Heel Sole of the right foot Top of the foot The right big toe Second toe Third Fourth And fifth toe The whole right side of the body Perfectly still And relaxed Now the left hand. Feel this soothing wave of relaxation flow from your left hand thumb. Through your second finger. Third Fourth And fifth finger Palm of the hand back of the hand. The whole left hand The left wrist Lower arm Elbow Upper arm The left shoulder Armpit Waist Left thigh Back of the thigh Knee Back of the knee Left shin Calves muscle Ankle Heel Sole of the left foot Top of the foot The left big toe Second toe Third Fourth And fifth toe The whole left side of the body Now perfectly comfortable Now this wave of relaxation flows down from the top of your head. To your forehead Right, eyebrow Laughed eyebrow The space between the eyebrows The right eyelid Left eyelid Right eye. Left eye. Right ear Left ear The nose And the tip of the nose. The upper lip Lower lip Muscles inside of the mouth Tongue Right cheek Left cheek The chin Throat Right chest muscle Left chest muscle The cavity within the core of the chest Abdomen Lower abdomen Right thigh Left thigh Right knee Left knee Right ankle Left ankle right foot Left foot The whole right leg whole left leg Both legs together Whole right arm Left arm Both arms together The abdomen And the chest The buttocks Back And shoulder blades The whole front and back side of the Torso. The neck and the head The whole body together The whole body at once from head to toe Watch the peaceful rising and falling of the respiratory muscles within the abdomen. Continue watching the belly peacefully rise and fall with the breath. Breathing in the belly Rises Breathing out the Valley Falls You can now experience an even deeper level of relaxation. By all at once releasing an even more subtle level of muscular tension. Just releasing the minds grip over the body. Simply remaining aware of only relaxation Perfect rest And tranquility Quickly scan the body The eyes and the muscles surrounding the eyes. The mouth Anywhere, you might be holding habitual tension. Now becoming more aware of where you unconsciously hold nervous tension in your body. Now become aware of the warm and friendly space in front of the closed eyes. Observe the infinite depths of Inner Space Become a witness of your own awareness. Feel the body. Feel the senses. Feel the mind. Nothing, but the awareness itself. Become aware that you are observing yourself. Continue going deeper into the cave of Inner Space. Within that cave there is a flaming light. A tiny point of white light Resplendent as a jewel Tiny as a pearl Yet bright as a star. They’re within the very center of your vision. Gently gaze at that tiny point of light. And within the center of that light you can see a small golden egg. A very small very bright. And translucent small golden egg. With warm Golden Light radiating all around Just be with the warmth of this healing golden light for a few moments. Again, scan your awareness around your body. Taking note of where you may be habitually holding tension. As you continue to become more aware. You feel more relief. As well as greater inner Clarity and self-recognition. Now bring your awareness back to your surroundings. Your physical body lying on the floor. Now slowly and gently You may begin stretching and moving your body. And open your eyes to end this practice. Oh Shanti Shanti Shanti.
Yoga Question Bank – PDF
Revision Examination: Paper- 2 (Yoga Teaching Methodology) Define ‘teaching’ according to Yoga perspective of view. Define ‘methodology’ according to Yoga perspective of view. Write the meaning for term guru and master and teacher and instructor. Write the meaning for term yoga teacher and yoga instructor. What kind of space needed for hatha yoga practice? What type of floor will be ideal for Vinyasa yoga practice? How the ‘walls’ should be in yoga studio. What is the temperature for hot yoga class? What type of air need to hatha yoga practice? What type of “light or brightness’ need for gentle yoga? What type of “light or brightness’ need for hatha yoga? What type of “light or brightness’ need for Vinyasa yoga? What type of “light or brightness’ need for Astanga yoga? What type of “light or brightness’ need for restorative yoga? How and what types of music should be used in difference intensity of hatha yoga class. Write about ‘aroma’ and yoga class. Define props according to hatha yoga. Mention the different types of props. What type of yoga mat is good for asana practice? What types of cleanliness student should follow in the class room. Write what kind of attire ideal for Vinyasa yoga. Write what kind of attire ideal for hatha yoga. Write reasons why we should be in ‘bare feet’ in yoga class. Why we should not talk while during yoga class. How to maintain silence during yoga class. What time student should arrive and depart from yoga class. Where will you allocate in class room, if students with injuries, pregnancy, physical limitations, and with balancing problem. How to place “master’s mat” in class room. Where to place “master’s mat” in class room. In crowded class how will you arrange yoga mat. How will you arrange yoga mat, in rectangular shape class room. How will you arrange yoga mat, in horizontal shape class room. How yoga master should greet, students in yoga class room. Write how to ‘getting situated’ before stating yoga class. Types of ‘setting intention’ before beginning class. Why we chant ‘om’ beginning of class. Write the meaning of ‘om’. Mention the Herbs which refine our tone and voice. How should be the voice and tone for hatha yoga class? How should be the voice and tone for Vinyasa yoga class? How should be the voice and tone for restorative yoga class? How should be the voice and tone for gentle yoga class? How should be the voice and tone, at beginning, middle and end of the class? How should be language in yoga class? How to enquire new students. List out the six questions which you going to ask. Write levels of yoga classes. Write about beginner’s level class and what is the qualification for it. Write about intermediate level class and what is the qualification for it. Write about advanced level class and what is the qualification for it. Write about gentle class and what is the qualification for it. Write about restorative yoga class and what is the qualification for it. Who is not deserved for advanced level yoga class? Write about internal and external mechanism of ‘instructing asana’? What are all fundamental knowledge yoga instructor should aware, to giving instruction. How to give effective instruction. Methods of developing ‘instructing skill’. Write about ‘in – the – flow demonstration. Define ‘gather around demonstration’. Define ‘partner standing observation’. How the ‘feet’ should be in tadasana. How the ‘Achilles’ should be in tadasana. How the ‘calves’ should be in tadasana. How the ‘knees’ should be in tadasana. How the ‘hips’ should be in tadasana. How the ‘pelvic’ should be in tadasana. How the ‘arms’ should be in tadasana. How the ‘shoulder’ should be in tadasana. How the ‘head’ should be in tadasana. How the ‘neck’ should be in tadasana. Write role of yoga teacher in guiding students. Define ethics Write about yoga ethics Yoga ethics in teaching and touching. Yoga ethics in teaching and touching and Patanjali’s ahimsa. Brahmacharya in teaching and touching. How to touch students while teaching asana. Define ‘practice teaching observation’ How to develop ‘practice teaching visual observation’ skills. Write seven principles of hands on adjustments. Write about safe biomechanics. Write about asana essential element. Write seven qualities of touching. Which is ideal time for yoga practice. Write about social marketing. How to write blog. How to register domain. How to do website design. How to get yoga school license. How to get yoga school insurance. What is meant by digital marketing? How to name the yoga school. How to make your yoga school unique. Define visual learning style. Define auditory learning style. Define kinesthetic learning style. How to do self-reflection while instructing. How to motivate students in yoga class. How to give positive feedback to students. ******* DOWNLOAD PDF FILE yoga teaching methodology sep 2020 question paper yoga teaching methodology sep 2020 question paper
Yoga Nidra for Sleep (Guided Meditation)
Yoga Nidra for Sleep (Guided Meditation) Now this time to prepare for conscious sleep. By switching off the lights, shutting down any unnecessary Electronics. Make yourself absolutely comfortable. Adjusting your body in completely. And sinking down into perfect physical relaxation Release the mind grip over your body. And see how quickly and fully you can just totally relax. Enjoying the pleasurable sense of perfect Comfort coming over your body. That’s it. Release all muscular tension and just sink down into the surface beneath you. Sinking down deeper and even deeper Your eyelids are becoming heavier. And heavier The pull of gravity weighing your body down against the surface beneath you. Take this moment to adjust your body one last time. Trusting your body to know exactly how to really relax most fully. See yourself walking barefoot in the warm white sand of beautiful seashore. The crystal clear water has an endless variety of brightly colored fish. Behind you is the lush green jungle. Growing right up to the edge of the beach With Banyan papaya Tamarind Guava and mango trees You can smell the fresh scent of pineapple. Flowers Beyond the jungle you can see steaming volcanic mountains. With thick vegetation Countless waterfalls And decide to lie down and relax. I’m closing your eyes. You can hear the sound of parrots. The birds chirping and singing in the trees. As well as the sound of sea shells and Pebbles rolling up and down the beach with the waves. Continue to enjoy releasing and relaxing in this Pleasant While you rotate your awareness around your body. Beginning with the right hair the thumb Second finger Third Fourth And stiff finger Palm of the hand Back of the hair The right wrist Lower arm Elbow Upper arm Right shoulder Armpit Waist Back of the thigh Right kneecap Back of the knee Right shin Calf muscle Heel Ankle Sole of the right foot Top of the foot Right big toe. Second toe Third Fourth And fifth toe the top of the foot Soul Ankle Heels Calf muscle Right shin Back of the knee Top of the knee Back of the thigh Top of the thigh. Right waist Armpit Shoulder Upper arm Elbow Lower arm Right wrist Back of the hand Palm of the hand Right thumb. Second finger Third Four And fifth finger The whole right side of the body The left hand thumb Second finger Third Four And fifth finger Palm of the hand Back of the hand the left wrist. Lower arm Elbow Upper arm Left shoulder Armpit Waist Hip Pelvic Back of the thigh Left kneecap Back of the knee Left shin Calf muscle Heel Ankle Sole of the left foot Top of the foot Left big toe Second toe Third Fourth And fifth toe Top of the foot Sole Ankle Heel Calf muscle Left shin Back of the knee Top of the knee Back of the thigh Top of the thigh. Hip Waist Armpit Shoulder Upper arm Elbow Lower arm Palm of the hand Left thumb Second finger Third Four And fifth finger The whole left side of the body The top of the head Forehead Right, eyebrow Left, eyebrow The center of the eyebrows Right, eyeball. Left eyeball Right ear Left ear The nose The tip of the nose Upper lip Lower lip The muscles inside of the mouth And the tongue Right cheek Left cheek Right jaw Left jaw The chin Throat Right collarbone Left collarbone Right chest muscle Left chest muscle The center of the chest Navel Abdomen Growing Right thigh. Left thigh Right ankle. Left ankle Right foot Left foot Right thigh. Left thigh Abdomen Navel Right chest muscle Left chest muscle The center of the chest Right collarbone Left collarbone The throat Chin Right jaw Left jaw Right cheek Left cheek The muscles inside of the mouth And the tongue Upper lip Lower lip The nose And the tip of the nose. Right ear Left ear Right, eyeball. Left eyeball Right eyelid Left eyelid Right, eyebrow Laughed eyebrow The center of the eyebrows Forehead And top of the head Back of the head Back of the neck Right shoulder blade Left shoulder blade The whole spinal column Right buttock Left buttock Back of the right thigh Back of the left thigh Back of the right knee Back of the left knee Right calf muscle Left calf muscle Right heel Left heel Sole of the right foot Sole of the left foot Right heel Left heel Right calf muscle Laughed calf muscle Back of the right heel Back of the left heel Back of the right thigh Back of the left thigh Right buttock Left buttock The whole spinal column Right shoulder blade Left shoulder blade Back of the neck Back of the head The whole right leg Pull left leg Both legs together Whole right arm Whole left arm Both arms together The abdomen Navel Chest The whole back The whole torso together The neck Face Right side of the head Left side of the head Back of the head Top of the head The whole head together The whole body The whole body together As you feel a pleasant wave of relaxation. Spread through your entire body. For the head to toe you can now release an even more subtle level of muscular Experiencing the deepest level of total relaxation Bring your awareness to the points of contact between your body and the bed. Sinking down deeper The force of gravity pulling the weight of your body down. And even further down It feels as though you’re as heavy as a stone. Sinking down deeper and deeper Bring your awareness to the peaceful dark space in front of your closed eyes. See an endless Coastline of white sandy beaches Waves gently lapping up against the shore Brightly colored bird of paradise flowers The array of colors of the sunset over the sea Coconuts scattered here and there along the beach. Countless oysters
Yoga Question Bank PDF
Revision Examination: Paper- 1 (yoga philosophy, lifestyle & ethics) Misconception between Yoga and Hatha Yoga. Types of yoga according to Bhagavad-Gita. Definition of yoga. What is the meaning for term “yoga”. Who is the founder of yoga? What are all misconception exist between yoga and hatha yoga. Who is the author for yoga darshan? Which are called preclassical yoga? Which period is called classical yoga? Yoga belongs to which religion. Meaning of hatha yoga. Aim of hatha yoga. Difference between yoga and hatha yoga. Relationship between hatha yoga and raja yoga. What are all practice included in hatha yoga. Concept of Modern hatha yoga style practice. With example. Concept of traditional hatha yoga style practice. With example. Mention four Hatha yoga texts with author. Write 12 Styles of modern hatha yoga. What is the purpose of hatha yoga? Define chakra. List out the 8 cakras with number of petals. What are all four Purusharthas? Why dharma is important in it. Write four stages of life. Which ashram is important in it? What is meant by agami karma List out 5 yamas Write seven steps of jnana yoga according to adi sankara. Meaning of the word “Upanishad” Mention three main characters in Katha Upanishad. Mention Lord Yamas three boons to Nachiketa. What is Preyas? What is the difference between, awareness and consciousness? Write four state of consciousness. Write five kosha. What practices will you prescribe for Annamaya Kosha? Write nine obstacles as mentioned by sage patanjali. List out the Astanga yoga. Explain about in your own words ‘chitta’. Write types of chitta vrittis. Why we should block chitta. What is meant by chitta? Define Pramana How many sutras are their in each pada, in Patanjali yoga sutra. What is meant by abhyasa . Symptoms of mental distraction, according to Patanjali. Asana according to Patanjali. Define Aparigraha Difference between dharana and dhayana. Difference between dhayana and Samadhi. ******* DOWNLOAD PDF FILE EXAM 1 FEB 2020 EXAM 1 FEB 2020
Purvottanasana(Upward Plank Pose or Intense East Stretch Pose)
Purvottanasana(Upward Plank Pose or Intense East Stretch Pose) This is the intense eastward stretch. Start by lying flat on your back on the floor, your legs stretched out in front of you. Your arms are by your side, palms on the floor by the hips, your fingers pointing in the direction of the feet. Exhale and lift off the ground so that you are balancing on the palms of your hands and the soles of your feet. Your arms are perpendicular to the floor. Stretch your neck and hold your head back. Breathe easily for one minute to thirty seconds. Then lower back down and relax. Precaution: Neck weakness Shoulder or wrist concerns High blood pressure, heart disease, cervical spondylosis, hernia, stomach ulcers or weak wrists. Benefits: This asana has similar benefits to chakrasana. It is generally strengthening for shoulders, thighs and wrists, and also tones the lumbar region of the spine and the Achilles tendons.
Chaturanga Dandasana(Four Limbed Staff Pose)
Chaturanga Dandasana(Four Limbed Staff Pose) This is the four limbed plank pose. Start in a prone position, on your stomach. Your palms are on the floor by your chest. Your feet are about a foot apart. Then exhale and slowly raise your body until it is balanced on your palms. Stay here, breathing easily for thirty seconds. Precaution: Wrist concerns Lower-back weakness Pregnancy Benefits: Strengthens the shoulders, arms, and wrists. Strengthens the abdominal muscles and massages the organs.
Phalakasana(plank pose)
Phalakasana(plank pose) This is the plank pose. Start in the cat position, with your hands and knees on the floor and your knees hip distance apart. Then straighten out your legs so that you are rising up off the ground with your toes. At the same time, support your upper body on your palms. Your body should be in a straight line like a plank from head to toe. Breathe normally through this and stay in this pose for thirty seconds. Now relax back down into cat pose. Precaution: Wrist concerns Lower back weakness Pregnancy People suffering from high blood pressure, heart conditions or hernia should not practice Benefits: Builds stability in the shoulders and core muscle. This asana improves nervous balance and develops a sense of inner equilibrium and harmony. It strengthens the muscles of the thighs, arms, shoulders and spine.
Dhanurasana(bow pose)
Dhanurasana(bow pose) This is the bow pose. Start by lying in a prone position on your stomach. As you exhale bend your knees and bring them up. At the same time extend your arms backwards and grasp your ankles with your hands. Breathe easily here, then exhale and life the knees off the ground as you lift the chest off the floor, as well. Your body should look taut like a stretched bow, which is why the pose is called bow pose. Stay here for about thirty seconds breathing easily. Then exhale and release back down. Precaution: Pregnancy Acute low-back injury, high blood pressure, or heart concerns Shoulder concerns weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers Benefits: Brings back elasticity to the spine and tones the abdominal organs. Slipped discs. The liver, abdominal organs and muscles are massaged. The pancreas and adrenal glands are toned, balancing their secretions. The kidneys are massaged and excess weight is reduced around the abdominal area. This leads to improved functioning of the digestive, excretory and reproductive organs and helps to remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver. The spinal column is realigned and the ligaments, muscles and nerves are activated, removing stiffness. It helps to correct hunching of the upper back.
Bhujangasana(cobra pose)
Bhujangasana(cobra pose) This is the low cobra pose. Lie flat on your stomach. Your legs are stretched behind you. Place your palms by your chest and inhale as you raise your head and upper body up until the navel by arching your spine backwards. Roll your shoulders back and down. Breathe easily as you hold the pose for thirty seconds. Then lower back down and relax. Precaution: Pregnancy Wrist pain Peptic ulcer, hernia Benefits: Panacea for an injured spine and in cases of slight displacement of spinal discs the practice of this pose replaces the discs in their original position. tones the ovaries and uterus, and helps in menstrual and some other gynaecological disorders. It stimulates the appetite, alleviates constipation and is beneficial for all the abdominal organs, especially the liver and kidneys.
Sarpasana(snake pose)
Sarpasana(snake pose) This is the snake pose. It is a precursor to the low cobra pose. Lie flat on your stomach. Your legs are stretched behind you and your forehead is on the mat. Your palms are on the floor by the chest. Now inhale and lift the torso off the floor, lifting the head first. Keep your legs pressed together and engaged. Gaze in front while breathing easily for thirty seconds. You can also clasp your hands behind your back and pull them backwards. Then exhale and lower back down and relax. Precaution: Who suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism, heart conditions and high blood pressure should not practice. Benefits: Correct the posture, particularly rounded shoulders. Profound strengthening effect on the back muscles.
Shalabhasana(locust pose)
Shalabhasana(locust pose) This is the locust pose. Lie flat on your stomach. Place your palms under your inner thighs. Engage your lower body and then inhale and raise both your legs off the floor with the support of your palms. Stay here breathing easily for thirty seconds. Then lower back down while you exhale and relax. Precaution: Weak heart, coronary thrombosis or high blood pressure. Peptic ulcer, hernia, intestinal tuberculosis. Benefits: Strengthens the lower back and pelvic organs, and provides relief from backache, mild sciatica and slipped disc. Liver, stomach, bowels and other abdominal organs, and stimulates the appetite.
Ardha Shalabhasana(Half Locust Pose)
Ardha Shalabhasana(Half Locust Pose) This is the half locust pose. Lie flat on your stomach. Place your palms under your inner thighs. Engage your lower body and then inhale and raise your right leg off the floor with the support of your palms. Stay here breathing easily for thirty seconds. Then lower back down while you exhale and relax. Repeat the pose on the other side. Precaution: Weak heart, coronary thrombosis or high blood pressure. Peptic ulcer, hernia, intestinal tuberculosis. Benefits: Back and pelvic organs. It can release tension in the pelvic area.
Makarasana(Crocodile Pose)
Makarasana(Crocodile Pose) This is the crocodile pose. Lie flat on your stomach. Your legs are stretched behind you. Place your palms on the floor under your chin. Inhale as you raise your head and upper body up until the navel by arching your spine backwards. Now bring your palms up while your elbows rest on the floor. Rest your chin on your palms. Breathe easily here for thirty seconds. Then slowly release the pose and relax. Precaution: Exaggerated lumbar curve should not practice this asana if any pain is experienced. Benefits: Slipped disc, sciatica, and lower back pain. Vertebral column to resume its normal shape and releases compression of the spinal nerves.
Urdhva Cakrasana (Upward Bow or Wheel Pose)
Urdhva Cakrasana (Upward Bow or Wheel Pose) This is the upward wheel pose or upward bow pose. Lie flat on your back on your mat. Your legs are bent at the knees and your feet are flat on the ground, hip distance apart. Place your palms on the ground near your ears, your elbows are pointing to the sky and your fingers are facing towards your head. Now push up into bridge while you inhale. Exhale and stay here. On an inhale, while balancing your entire weight on your feet push your upper body off while balancing your weight on your palms and feet. Your body at this point will look like half a wheel. Make sure your neck isn’t being strained, here. Then lower back down and relax. Precaution: Shoulder or wrist concerns Glaucoma or high blood pressure Low-back injury Benefits: Strengthens the shoulders, arms, wrists, legs, and spine. Opens the chest and shoulder girdle. Relieves asthma symptoms by expanding the lungs. Strengthens the legs. It is beneficial to the nervous, digestive, respiratory, cardiovascular and glandular systems. Relieve various gynaecological disorders.
Salamba Sarvangasana (Supported Shoulder Stand Pose)
Salamba Sarvangasana (Supported Shoulder Stand Pose) This is the supported shoulder stand. Start by lying flat on your back on the floor with your legs stretched straight out in front of you. Your arms are by your side. Breathe easily and then on an exhale life both your legs until they are at a right angle to the body. Breathe easily and then on an exhale raise your legs further up supporting yourself with your arms on the floor. Continue to rise up off the floor and when your back is off the floor, support yourself with your hands pressed against your back and elbows on the floor. Raise your torso off the ground until you are supported only by your shoulders, neck and head which are on the floor. Straighten your whole body so that your torso to the feet are straight, with the feet pointing straight up at the ceiling. Stay here breathing easily for thirty seconds to one minute. Gradually try to increase this to five minutes. Then release the pose, place your hands back down as you relax back down until you are flat on the floor. Precaution: People with high blood pressure, heart conditions, inflammation of the ear, weak eye capillaries, severe near-sightedness, problems in the pituitary or thyroid glands, arteriosclerosis, cerebral or other thrombosis, severe asthma, tuberculosis, cold or sinusitis, excessively impure blood, slipped disc, weak spine or vertigo should not practice this asana. Benefits: Mother of asanas Low blood pressure. Strengthens the neck muscles and brings a rich supply of blood to the brain. thyroid and parathyroid glands. urinary disorders and uterine displacement, menstrual trouble, piles and hernia. Helps to relieve epilepsy, low vitality and anaemia. Activates the abdominal organs and relieves people suffering from stomach and intestinal ulcers, severe pains in the abdomen and colitis.
Jathara Parivartanasana(Master Revolved Abdomen Pose)
Jathara Parivartanasana(Master Revolved Abdomen Pose) This is an abdominal twist. Start by lying flat on your back on the floor. Reach your arms out to either side of the body so your body looks like a cross. Press your legs together from the inner thigh down to the heels. Exhale and raise the legs together until they are perpendicular to the mat or floor. Make sure your knees are straight. Take a few breaths. Now exhale and place the legs to the right side of the body, just below your right hand. Make sure your shoulders are not rising off the floor. Stay here breathing easily for thirty seconds. Then exhale and move the legs back until they are perpendicular to the floor. Breathe here. On an exhale, place the legs stretched back out in front of you. Now repeat this on the other side. Precaution: Hip replacement Pregnancy Benefits: Tones and eradicates sluggishness of the liver, spleen and pancreas. Cures gastritis and strengthens the intestines. Helps to relieve sprains and catches in the lower back and the hip region.
Supta Pavanamuktasana(Reclining Wind Relieving Pose)
Supta Pavanamuktasana(Reclining Wind Relieving Pose) This is the reclined wind relieving pose. You must lie flat on your back on your mat. Slowly inhale and hug your right knee to your chest and raise your head slightly off the ground. Try and touch your nose to your knee. Then exhale and relax back down to Shavasana. Repeat this on the other side. You can do this pose hugging both knees into your chest, as well. Precaution: Neck concern Abdominal surgery Pregnancy Benefits: Strengthens the lower back muscles and loosens the spinal vertebrae. It massages the abdomen and the digestive organs and is therefore very effective in removing wind and constipation. By massaging the pelvic muscles and reproductive organs, it is also useful for impotence, sterility and menstrual problems.
Ananda Balasana(happy baby pose)
Ananda Balasana(happy baby pose) This is the happy baby pose. Lie on your back. Now exhale and raise your knees so the backs of your thighs are pushing into your stomach. You have to spread your legs as far as is comfortable here. Inhale and reach your hands and grasp your feet with them. You can rock gently from side to side here. Stay in this pose, breathing easily for thirty seconds. Then slowly come out of the pose. Benefits: Get relief from back pain. Hip opening pose. Wind relieving pose. Strengthen core.
Savasana(corpse pose)
This is the corpse pose. You must lie flat on your back on your mat. Keep your feet slightly apart and your hands on the floor facing upwards. Close your eyes and relax your breathing. Stay here until your breathing slows down and you feel the tension leaving your body. Benefits: Relaxes the whole psycho-physiological system. It should ideally be practiced before sleep; before, during and after asana practice, particularly after dynamic exercises such as surya Namaskara.
Eka Pada Raja Kapot Asana(One Legged King Pigeon Pose)
Eka Pada Raja Kapot Asana(One Legged King Pigeon Pose) This is pigeon pose or single legged pigeon pose. Start by sitting on the floor with your legs stretched straight out in front of you. Now draw your left leg behind you in a half split, while you bend your right leg and take it in front of you with your right foot placed close to your groin. Place your palms on the floor by your hips. Arch your back as you feel the stretch in your back leg. Stay here, breathing easily for thirty seconds. Then come out of the pose and relax. Repeat this on the other side. Precaution: Knee or hip injury Sacroiliac concerns Benefits: Opens the hips and chest. Stimulates and stretches the abdominal organs. Recommended for runners and sprinters. It relaxes and strengthens the abductor muscles of the thighs.
Krounchasana(heron pose)
Krounchasana(heron pose) This is the heron pose. Start in dandasana, sitting with your legs stretched out in front of you. Sit in half Virasana, with your right knee bent and placed on the floor, your foot by your buttocks, toes pointing backwards. The inner right calf should touch the back of the right thigh. As you exhale, bend the left knee and grasp the left foot with both hands. Raise the left leg until it is pointing to the sky with the knee straight. Make sure your spine is straight. Try and press your nose or chin to your knee. Stay here, breathing easily for thirty seconds. Then come out of the pose and relax. Precaution: Who having knee problem should avoid this pose. Benefits: Abdominal organs all get rejuvenated.
Parighasana(gate pose)
Parighasana(gate pose) This is the gate pose. Start in a kneeling position on your mat. Inhale and rise up so that your upper thighs are perpendicular to the floor. Exhale and bring your left thigh out to the side of your body, placing the foot flat on the mat. The knee should be straight as you stretch the left leg out to the side, supported on your right leg. Inhale and take your left hand out and place it below your left knee as you bend the torso to the left side. Exhale Inhale and take your right hand over your head so that you are leaning over to the left side with your whole upper body, including the right arm. Stay here, breathing easily for thirty seconds. Then come out of the pose and relax. Repeat the pose on the other side. Precaution: Who having knee problem should avoid this pose. Benefits: Pelvic region is stretched and strengthened. Abdomen is extended and keep healthy. Sideways spinal movement will help persons suffering from stiff rigid back.
Malasana(garland pose)
Malasana(garland pose) This is the garland pose. It is a low squat. Step your feet slightly apart so there is about enough place for your body to fit in between them. Then lower down into a squat, while keeping your feet flat on the ground. Fold your hands in Anjali mudra or prayer pose and press your elbows against your inner thighs. Stay here, breathing easily for thirty seconds. Then come out of the pose and relax. Precaution: Knee concern Benefits: Abdominal organs are exercised and gain strength. Pain in the back during the menstrual period, will get relief.
Prasarita Padottanasana(Wide Legged Forward Bend Pose)
Prasarita Padottanasana(Wide-Legged Forward Bend Pose) This is a forward bend with a wide stance. Step your feet three and a half to four feet apart on an exhale. Now inhale and place your hands on your hips and turn your feet inwards so the toes point forwards. Engage your thigh muscles and make your torso longer. Now exhale and bend forward from the lower back and press into the floor with your palms parallel to your shoulders and your elbows bent. Try and rest the crown of your head on the floor. Stay here, breathing easily for thirty seconds. Then come out of the pose and relax. Precaution: Shoulder injury Back concerns Benefits: Stretches the hamstrings, inner thighs, and low back. Builds stability in the feet and legs. Stretches the shoulder joints throughout the range of motion. Relaxes and recharges the mind and body. Stimulates and tones the abdominals. People who cannot do Sirsasana can benefit from this pose, which increases digestive powers.
Natarajasana(Lord of the Dance Pose)
Natarajasana(Lord of the Dance Pose) This is the Lord of the Dance pose named for Lord Shiva. Start in Tadasana. Inhale and lift your left leg, bent at the knee, towards your left buttock. Grasp your left foot with your left hand and lift the left leg up until the thigh is parallel to the floor. Bend the torso forward and reach your right hand out until it is parallel to the floor. Stay here breathing easily for thirty seconds. Then release the pose and relax. Precaution: People who suffer from a weak heart, high blood pressure, back problems, hernia, colitis, peptic or duodenal ulcers, or vertigo should not practice this asana. Benefits: Strengthens the back, shoulders, arms, hips and legs. It helps develop a sense of balance and coordination and improves concentration.
Virabhadrasana – III (Warrior – III Pose)
Virabhadrasana – III (Warrior – III Pose) This is warrior 2. Start in Tadasana. Then exhale into chair pose, keeping your thighs parallel to the mat as much as you can. From here exhale and step back into a lunge position, your right foot in front and left foot behind. Inhale and turn your right foot out 90 degrees. Turn your left foot inwards slightly so it is pointing in the direction of the right foot. Then keep your arms parallel to the floor and lean down active from the torso so that your torso and arms are in a straight line. Exhale and straighten the right leg as you go while simultaneously raising the back leg until it forms a straight line from toe to head. Press strongly through the right leg and heel to balance. Stay here breathing easily for thirty seconds. Then slowly release the pose and come back to Tadasana. Repeat the pose on the other side. Precaution: Balance concerns or vertigo High blood pressure Benefits: Contract and tone the abdominal organs and makes the leg muscles more shapely and sturdy. It is recommended for runners, as it gives vigour and agility. helps one to stand firmly on the soles of the feet, keeps the stomach muscles in and gives agility to the body and the mind.
Virabhadrasana – II (Warrior – II Pose)
Virabhadrasana – II (Warrior – II Pose) This is warrior 2. Start in Tadasana. Step your feet three and a half to four feet apart on an exhale. Inhale and turn your right foot out 90 degrees. Turn your left foot inwards slightly so it is pointing in the direction of the right foot. Now exhale and press down until your right thigh is parallel to the ground, while your back knee is straight. Turn your torso so that your right hip is pointing forwards towards your right leg and your left hip is pointing in the direction of the back leg. On an inhale, raise your arms and reach out strongly to the sides, pointing the right arm in forward and the left arm behind. Keep your neck straight but relaxed. Stay here breathing easily for thirty seconds. Then slowly release the pose and come back to Tadasana. Repeat the pose on the other side. Precaution: Knee concerns Neck concerns Benefits: Opens and strengthens the shoulder joints. Through this pose the leg muscles become shapely and stronger. It relieves cramp in the calf and thigh muscles, brings elasticity to the leg and back muscles and also tones the abdominal organs.
Virabhadrasana – I (Warrior – I Pose)
Virabhadrasana – I (Warrior – I Pose) This is warrior 1. Start in Tadasana. Step your feet three and a half to four feet apart on an exhale. Inhale and turn your right foot out 90 degrees. Turn your left foot inwards slightly so it is pointing in the direction of the right foot. Make your thighs firm. Now exhale and press down until your right thigh is parallel to the ground, while your back knee is straight. Now inhale and raise your arms so that they are by the sides of your ears, reaching up, your fingers activated and pointing to the sky. On an exhale, make sure your hips are pointing forward. Stay here breathing easily for thirty seconds. Then slowly release the pose and come back to Tadasana. Repeat the pose on the other side. Precaution: Knee injury Shoulder concerns High blood pressure Benefits: Builds strength and endurance. In this pose the chest is fully expanded and this helps deep breathing. It relieves stiffness .in shoulders and back, tones up the ankles and knees and cures stiffness of the neck. It also reduces fat round the hips.
Parsvottanasana(Intense Side Stretch Pose)
Parsvottanasana(Intense Side Stretch Pose) This is the intense side stretch. Start in Tadasana. Then walk, step or jump your feet three or three and a half feet apart. Join your palms in Anjali mudra behind your back on an inhale as you draw your shoulders back. Then turn your right foot out 90 degrees. Turn your left foot inwards slightly so it is pointing in the direction of the right foot. Make your thighs firm. Now exhale and turn your torso to the right as you bend your body forward and down from the lower back. Rest your forehead on your thigh or knee, if possible. Stay here breathing easily for thirty seconds. Then inhale and raise your head and torso back up, relax your arms down and bring your feet back so you are in Tadasana again. Then repeat this on the left side. Precaution: Glaucoma or high blood pressure Shoulder injury. Benefits: Opens the chest. Increases balance. Stimulates the abdominal organs. Provides deep stretch for the legs, hips, and side torso. Relieves arthritis in the neck and spine. Relieves stiffness in the neck, shoulders, elbows, and wrists.
Parivrtta Parsvakonasana(revolved side angle pose)
Parivrtta Parsvakonasana(revolved side angle pose) This is the revolved side angle pose. Start in Tadasana. Then exhale and walk, step or jump your feet four or three and a half feet apart. Inhale and place your hands on your hips. Then turn your right foot out 90 degrees. Turn your left foot inwards slightly so it is pointing in the direction of the right foot. Exhale and turn your torso to the right. Inhale and bend the right knee so that it is parallel to the mat, while keeping the left leg straight. Exhale and rotate your torso so that your left hip joint is pointing to the floor and your right hip joint is pointing to the sky. Inhale, take your left hand and try and place it by your right foot. Your right arm is pointing to the sky. Look up at your right palm. Breathe easily here for thirty seconds. Then relax and come out of the pose. Repeat this on the left side. Precaution: Back injury. As with any twisting posture, students with an acute back injury should be cautious when practicing this asana. Benefits: Tones the thigh, calf and hamstring muscles. The chest is expanded fully. The pose relieves pains in the back, invigorates the abdominal organs and strengthens the hip muscles.
Utthita Trikonasana(extended triangle pose)
Utthita Trikonasana(extended triangle pose) This is the extended triangle pose. Start in Tadasana. Then exhale and walk, step or jump your feet three or three and a half feet apart. Inhale and raise your arms so that they are parallel to the floor. Reach out to sides, fingers activated. Then turn your right foot out 90 degrees. Turn your left foot inwards slightly so it is pointing in the direction of the right foot. Make your thighs firm. Then exhale and while your knees are straight, rotate the torso and bend the torso down so that the right hip joint and right hand point to the floor and the left hip joint and left hand point to the sky. Try and place your right palm on the floor near your right foot. If this is not possible place it on the right upper thigh or below the right knee. Turn your head to gaze at your left hand. Stay here breathing easily for thirty seconds. Then inhale and raise your head and torso back up, relax your arms down and bring your feet back so you are in Tadasana again. Then repeat this on the left side. Precaution: Heart conditions and high blood pressure Instruct the student to turn the gaze downward and keep the upper arm on the hip. Neck pain or injury Direct the student to continue to gaze forward without turning the neck. Shoulder concerns Instruct the student to keep the top hand on the hip and continue to rotate the shoulder back. Benefits: Good for flat feet, neck pain, and sciatica. Improves height, makes body aligned and balance both side. Improves droop or hunch back. Makes legs very stronger. Strengthens the Calf, thigh muscles, and waist muscles and makes the spine flexible. Strengthen the hips, groins, hamstrings, and calves, shoulders, chest, and spine.
Utkatasana(chair pose or mighty pose)
Utkatasana(chair pose or mighty pose) This is the chair pose. Start in Tadasana. From there inhale and raise your hands over your head with palms facing each other. Then exhale and bend your knees and try and make your thighs parallel to the mat or floor. Make sure that your knees do not extend out over your toes. Press your tailbone down towards the floor and try and keep the back firm. Stay here breathing easily for thirty seconds. Then inhale and rise back up. Exhale and lower your arms down to your side. Precaution: Knee injury Benefits: Builds strength and endurance in the hips and thighs. Opens and tones the chest and shoulders. Strengthens shoulders and open the chest. Strengthens and tones the ankles, thighs, calves, and spine Activate and optimize the efficiency of abdominal organs, diaphragm, and heart. Reduces flat feet.
Garudasana(eagle pose)
Garudasana(eagle pose) This is the eagle pose. Start in Tadasana. From there bend your knees then take your left thigh and cross it over your right thigh while balancing on your right foot. Try to hook the left foot over the right lower right calf. Now stretch your arms so they are parallel to the floor and square your shoulder blades. Cross your arms so the right arm is over your left arm and then bend your elbows. Then twist the right arm around the left so that you are doing a twisted prayer pose, with the palms joined. Stay here breathing easily for thirty seconds. Then come out of the pose and relax. Precaution: Hip replacement Knee injury Students with knee concerns should use modifications. Benefits: Helps develop focus, concentration, and increased balance. Provides a deep stretch in the outer hips, along the posterior shoulders, and between the shoulder blades. Stretches and strengthens the calf and ankle of the standing leg. Develops the ankles and removes stiffness in the shoulders. Preventing cramps in the calf muscles.
Ardha Chakrasana(Half Wheel Pose)
Ardha Chakrasana(Half Wheel Pose) Ardha Chakrasana is the half wheel pose. It is a standing backward bend. Start in Tadasana. From there inhale and raise your arms over your head as you bend backwards as far as you comfortably can. If you need support, you can place your hands on the back of your hips while you bend backwards. Stay here breathing easily for thirty seconds. Then inhale and bring your arms back down as you straighten up. Precaution: Late pregnancy Glaucoma Cardiac Problem Benefits: Makes the lower back flexible. Stimulates and strengthen the entire back, neck muscles, chest and shoulders. Improves respiration.
Padhastasana(hand under foot pose)
Padhastasana(hand under foot pose) Padhastasana is the hand under foot pose. It is not to be confused with Uttanasana, which is a general forward fold. Start your padhastasana in Tadasana. From here exhale and fold down from the lower back. You have to try and touch your torso to your thighs. Slide your hands under your feet so your toes are on top of palms, which are facing upwards. Your elbows will be bent. Stay here breathing easily for thirty seconds. Then relax back into Tadasana. Precaution: Back concerns Late pregnancy Glaucoma Cardiac Problem Benefits: Strengthens and stretches the spinal muscles. Lengthens and stretches the hamstrings and opens the posterior of the hips. Stimulates the stomach, intestine, liver, spleen, and kidneys. Helps preventing constipation and menstrual problems. Improves digestion. Enhances blood flow to the head region.
Ardha Uttanasana(Standing Half Forward Bend Pose)
Ardha Uttanasana(Standing Half Forward Bend Pose) This is the half standing half forward bend. Start in Tadasana. From there fold forward completely from the lower back until you can touch your forehead to your legs in Uttanasana. From here rise up half way on an inhale, until your back is flat and parallel to the ground. You can balance on your fingertips here. Then exhale and return to your full forward fold. Precaution: Back concerns Late pregnancy Glaucoma Cardiac Problem Benefits: Strengthens and stretches the spinal muscles. Lengthens and stretches the hamstrings and opens the posterior of the hips. Stimulates the stomach, intestine, liver, spleen, and kidneys. Helps preventing constipation and menstrual problems. Improves digestion. Enhances blood flow to the head region.