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From Tadasana, shift weight to the foot that is straight on the floor and distribute weight evenly across the foot. Bend other leg and rest it on the inner thigh, right foot pointing straight downwards. Raise both arms sideways and adopt namaskara mudra. Foot, spine and arms straight, elbows locked beside ears. Lengthen tailbone and pelvis straight.
Feet together, heels and toes touching, tighten the knees and knee caps pulled up, contract the hips, pull up the muscles of the backs of the thighs, stomach pulled in, chest forward, and spine and neck straight, distribute weight across heels and soles of foot. Lift hops, stomach in, rib cage up, chest up, neck and head straight. Arms stretched over the head, elbows locked and fingers reaching straight out.
Feet together, heels and toes touching, tighten the knees and knee caps pulled up, contract the hips, pull up the muscles of the backs of the thighs, stomach pulled in, chest forward, and spine and neck straight, distribute weight across heels and soles of foot. Arms by thighs, elbows locked and fingers reaching straight out.
There was a sage Vajasrava who was performing a yajna. After the Yagna his son Nachiketa was bothering him and so the sage banished him to hell where Nachiketa found himself in the domain of Yama, the Lord of Death. Nachiketa waited three days in front of Yama’s house and for this Yama granted him three boons. For this first boon Nachiketa asked for his father’s welfare and that when he went back to his father, his father would recognise him and be happy with him. This was granted. For this second boon Nachiketa asked to know how to reach heaven and Yama gave him the knowledge he had requested. He told Nachiketa between Preyas (worldly pleasure) and shreyas (spiritual good), the latter which can give permanent peace and happiness and that Atman is the highest form of shreyas. For his third boon Nachiketa wanted to know what is beyond good and evil, cause and effect. Here he learned that OM is the symbol of the omniscient self, and this self dwells within all. Yama also declared that one’s destiny after death is decided by his karma in life. One who realizes this becomes immortal. Brahman is the end of the journey and the supreme goal. The whole universe comes forth from Brahman and moves into Brahman. When all the senses are stilled and the mind is at rest, this is the highest state, called yoga. He who attains this is free from delusions and is pure and impartial.
Patanjali talks about asanas in only 3 sutras: 46. A sitting posture should be steady and comfortable, 47. This is achieved through the relaxation of exertion, and making contact with the unlimited; 48. Then there is no further affliction from the dualities of existence. Patanjali does not refer to specific postures or sequences of movements as we practice nowadays, he just speaks about a comfortable posture one should be able to maintain effortless for a prolonged time while undergoing meditation and concentration of the mind.
Yoga for Bronchial Asthma The role of yoga teacher in asana instruction is very important as the student will be relies on teacher. Yoga teacher should have complete attention on student breath and body movement. Yoga teacher should have knowledge of his or her different students health conditions and capacities so that his or her instructions cannot be generalized. Yoga teacher should demonstrate asanas to students with sensible in students understandable language as demonstration is very important part of the instructing and learning process. In yoga workshops positioning of teacher with students is very important. During instructing students the yoga teacher should also see the feet weather feet’s are straight, foot is out or in . Achilles are align straight or veer towards the mid line or toward lateral. Weather knees are hard or soft, flexed, extended or hyper extended. Hips are in level. Is there any tension in in one calf than the other? Arms are hanged evenly at the side or is one hand more in front than the other. Shoulders are even or level. Head is centered between the shoulders. Does the ear hole is lined up over the shoulder. Weather shoulder is forward or either slumping forward or pulled back. Do the knee caps point forward. Yoga teacher should repeat the demonstrations stage by stage so that asanas can easily understandable to student and they could perform asanas effectively. After the demonstration ask the students if they are clearly understand the asanas or else is there any need to demonstrate again.
Asanas should be done with proper breathing through nose only . yoga teacher should give specific instructions which will help students to coordinate the breath with the asanas. With regarding to time of practice of yoga it can be performed at any time of the day except after meals . The best time for yoga practice is 2 hours before and including suryodhaya ( sunrise) because at this time the atmosphere will pure , quite , our stomach will be clear & our mind will be calm. Place of yoga practice should be clean, calm & quite. During practice of yogasanas our cloths should be loose , light , comfortable preferably cotton cloths . we should not wore wrist watches, jewellery & spectacles. Before commencing asanas programme our stomach should be empty, the bladder & stomach should be preferably empty this wiil helps us to do yogasanas effectively & comfortably. We should aware of yogasanas practices because it will influences , integrates &maintains harmony at all levels of physically , pranic , mental , emotional , psychic & spiritually. While doing asanas if we feel physically and mentally tired relaxation should be taken by doing shavasan . After completion of all asanas doing shavasan will relax all the physical & mental tired. Beginners or experienced yoga practitioners should never exert undue forces while doing asanas. Regular practice of yogasanas will increase their muscle strength. As diet is concerned for doing yogasanas there is no special dietary rules. Vegetarian diet is not essential although it is recommended at higher stages of yoga. For doing yogasanas half filled stomach with food , one quarter with water and leaving remaining quarter empty is recommended this will help us do yogasanas comfortably and successfully. Yogasanas can be performed by all age groups only we should see which type of asanas is usefull and beneficial for which age group of peoples for example sivananda style of suryanamaskar, sathyananda style of suryanamaskar can easily comfortably performed by youngage & middle age persons but for old age persons Vivekananda style of suryanamaskar can performed by easily and comfortably. Ashtanga suryanamaskar A & B cannot be performed by old age persons as it needs strong wrist and elbow strength. Yogasanas cannot be performed or dangerous in persons who have fractured bones or who are chronic ailments and diseases such as stomach ulcer , tuberculosis or hernia. We should terminate the yogasana if there is a severe pain any part of body , medical help can taken at that time . we inverted asanas if there is a gas or fermented intestines.never practice yogasanas after sun bath as asanas futher increase the heat of the body. Females should avoid practicing yoga during their menstruation periods. Benefits of doing yoagasanas are surplus it will help us to control the mind through body, removes toxins from the our body , increases absoption of vital neutrients from our intaken, food increases the longevity of living of our body ,increases immunity of the body.
Jala neti preparations First of all, take a neti pot with nozzle that can be easily inserted into the nostril. One teaspoon of salt may be added into half litre of lukewarm water. Now, fill the neti pot with this water. How to do Jala Neti The simple steps and technique of performing Jala neti are being given below: First of all sit in squat or standing having 1 foot distance between legs. Lean forward from the lower back. Tilt the head to the opposite side of the nostril whichever is more active at the moment. Insert the nozzle of the pot into the nostril which is active at that moment. Open your mouth throughout the neti process and try to breathe through it. Let the water flow in through one nostril and out through the other nostril. After finishing half of the water of the Neti pot, put it down and clear your nostril. The same thing should start from other side. After finishing from both side, do forceful exhalation from both the nostrils in all the directions i.e. left & right, top & bottom. Benefits of Jala Neti Daily practice helps maintain the nasal hygiene by removing the dirt and bacteria trapped along with the mucus in the nostrils. It soothes the sensitive tissues inside the nose, which can assuage a bout of rhinitis or allergies. It is beneficial in dealing with asthmatic conditions and making breathing easier. It reduces tinnitus and middle ear infections. It helps abate sinusitis or migraine attack. It can alleviate upper respiratory complaints like sore throats, tonsils, and dry coughs. It can clear the eye ducts and improve vision. Clearing of nasal passages helps improve the sense of smell and thereby improves digestion. It calms the nervous system and the mind. It also helps relieve stress and brings clarity to the mind. People have experienced a reduction in their anger by practicing Jal Neti regularly. It helps improve the quality of your meditation. Jala Neti goes beyond nasal cleansing and helps in aligning your body, mind, and soul. Hence, it should be practiced daily and not only when one has a nasal blockage or cold. Jala Neti precautions The nose should be dried properly after the process. People with high blood pressure should be careful during this part. If one feels dizzy while drying the nose, then it should be done standing upright. Take care that you do not leave any water in the nasal passages as it might cause an infection. Like any other yogic practice, learn it from an expert practitioner.
0) We should introduce our self with smiling face and positive attitude ask questions. 1) Have you ever practiced yoga? If answer is no. Assure them no problem but if the answer is yes 2) What style of yoga has been practised? 3) How long period yoga has been practised? 4) Do you have any injuries or anything else going on with your body that i should be aware of? 5) Have you ever had any surgeries? If yes collect details 6) How are your ankles, knees, hips, back, shoulders, neck , wrists ? Try to follow up the relevant questions with their answers. We should use our knowledge but also prepare to acknowledge that we do not know about the injury or issue and encourage the student to take care of him or herself. 7) are you pregnant or have you recently had a baby? Ask this of any women if we think she is pregnant or who recently gave birth, share with her basic trimester cautions. 8) What is your profession, work or daily life like? 9) What do you do for exercise? According to the answers to the above questions we should give the student some initial guidance on how he / she might modify his / her practice.
The larger part of yoga being rehearsed in the globe is hatha yoga, including asanas (yoga stances), pranayama (breathing practices), kriyas (inside purging strategies), bandhas (strong locks and contractions), and mudras (hand gestures and seals), to more prominent or lesser degrees relying upon the arrangement of yoga. The 200-hour Hatha Yoga practice by Karuna Yoga Maha Vidya Peetham, teacher training center in, Bangalore, India is one of the best institutions today to learn Hatha Yoga. Yoga Anatomy of Hatha Yoga Despite the fact that a physical practice, hatha yoga is more than a workout schedule. Hatha yoga is an exceptionally refined arrangement of all-encompassing wellbeing and prosperity, tending to all layers of the self, which are not isolated but rather interrelated, influencing each other. On the off chance that the body is debilitated, the psyche, heart, and soul are altogether decreased, and the other way around; if the heart is discouraged, the brain, soul, and body are lazy; etcetera. Considered a science with refined procedures and practices, hatha yoga viably balances and fortifies each arrangement of the body — the musculoskeletal, respiratory, circulatory, stomach related, anxious, and endocrine frameworks — permitting professionals to discharge pressure, increment dissemination, dispense with poisons, and reestablish common wellbeing and essentials. Meaning of Hatha Yoga In spite of the fact that the Sanskrit expression hatha signifies “mighty” or “extreme,” when broken into its syllables, ha for “sun” and that for “the moon,” it infers a joining of contrary energies. Manly qualities, for example, quality, animation, animosity, hardness, and warmth are related with the sun, and feminine qualities, for example, delicate quality, lack of involvement, tenderness, nurturance, and cool-ness are related with the moon. The yoga of the sun and moon, hatha yoga, looks to adjust the restricting strengths: manly and female, hard and delicate, right and left, inward and external, doing and being, yin and yang. Physically hatha yoga requires adjusted activity. Through the practice, we build up a harmony amongst quality and adaptability while figuring out how to explore the unobtrusive move amongst exertion and surrender. The flawless thing is that a few stances, for example, forward folds, cool the body and quiet the sensory system, while others, for example, backbends, warm and empower the body. At that point, there are turns, which are alluded to as either “shrewd” represents that will cool or warmth the body, whichever is important to take the body back to impartial. Spine & Hatha Yoga The asanas collectively work to reestablish and keep up an adaptable and conditioned spine. For creatures, it is vital to move the spine in all directions with a specific end goal to keep the spinal segment supple and portable. They move, extend, twist, and twist their spines in each course.) The spinal segment is comprised of various vertebrae and supple, sinewy circles that fill in as spacers in the middle. It houses the spinal string, which associates with the cerebrum and, together with it, creates the focal sensory system. Nerves then branch out from the spinal string through the spaces between the vertebrae, associating particular body parts — organs, organs, et cetera — to the mind. After some time, with gravity, the spine starts to pack, losing space between the vertebrae and bargaining the vertebral circles. The outcome is regularly an encroached nerve, removing the stream of vitality and nerve driving forces through the body, bringing on debilitated organs and loss of muscle capacity, also torment. In this way, the significance of a supple yet conditioned spine can’t be focused on enough. The wide range of yoga postures flex, contort, bend, protract, and open the distinctive districts of the spine, keeping up the wellbeing of the whole spinal segment and reinforcing the sensory system. Prana & Hatha Yoga On the subtle, or active, level, the full yogic breath brings more prana into the body while likewise managing the life-constrain vitality. Prana is the body’s unobtrusive vitality. It is the enlivening power behind every atom, cell, organ, and arrangement of the body, organizing each real movement from the pumping of the heart to the disposal of waste. Prana likewise enormously impacts the mind’s state. Unsteady pranic vitality causes the brain to wind up distinctly upset and the body’s different frameworks to be unpredictable, producing disease in the psyche and body. The breath is an augmentation of prana. The more profound you inhale with cognizant mindfulness, the more prana you get. By being a part of Karuna Yoga Maha Vidya Peetham, Yoga TTC program Bangalore, you can even direct the stream of prana into particular regions of the body just by sending the breath there. Moreover, when inward breaths and exhalations are balanced, prana gets to be distinctly steadier and the mind calmer, and all the body’s living frameworks work all the more ideally. Join Karuna Yoga Maha Vidya Peetham, Yoga TTC program for a better understanding of Hatha Yoga. Hatha yoga has evolved over the previous century to wind up distinctly more inclusive and keeps on advancing as new logical revelations are made in the fields of kinesiology, brain science, neurology, and comprehensive wellbeing. Whichever style you follow, yoga can bring balance physically, rationally, and inwardly, to all parts of your life. It is the rare 90 minutes when students don’t need to consider their occupations and other world affairs. However your own, so give yourself the authorization to remain totally exhibit for the length of the class, leave every bit of your stresses and duties with your shoes at the entryway, and be with yourself in your body on your mat.
Yoga & Its Stretching Mechanism Stretching can facilitate mobility, improve muscle mechanics. Definition and goal of stretching Stretches is specific positions sustained to increases and maintain the length of a muscle or a muscle group. It lengthens tendons, warms up ligaments, and prepares joints for work. As a result, there is: Additional flexibility throughout the body. Decreased tightness or stiffness. Improved awareness of the muscles. Increased coordination and agility in daily. Enhanced circulation, which products (lactic acid, carbon dioxide, nitrogen, cellular metabolites) from the muscles. Reduced pressure on joint cartilage and spinal discs, which reduces the arthritic wear-and – tear process. Reduced inflammation and pain of the joints. Less stress on the nervous system. Exercise and stretching Strengthening muscles Improving cardiovascular function Strengthening the immune system Stimulating body chemicals(epinephrine, endorphin) Reducing stress Rehabilitating from injury Improving ability and stamina for additional work or play. What happens in a stretch? All the stretches in a manual are static stretches; which are controlled and slow. In a static stretch, as you a stretch a muscle in a slow and gentle fashion, you increase its tension. In a few milliseconds, the spinal cord reflexively tells the muscles to shorten in order to protect the muscle from being overstretched. It takes 6-10 seconds for the brain and spinal cord to perceive that the stretch is safe and, suddenly, the mild pulling sensation you feel of the muscle shortening to resist the stretch is gone. It is in the next 20-24 seconds that the stretch has the beneficial effects. That is why a stretch must be held for at least 30 seconds. A good rule to follow is that if you feel the uncomfortable stretching sensation for more than 10 seconds, you are stretching too far and too fast. You should ease off slightly until the sensation is gone and then hold for 30 seconds. It is important that you do not bounce when you stretch this kind of stretching, known as a ballistic stretch. Creates more than double the amount of tension as compared to a static stretch .Even though it is not done in many aerobic classes and workout videos, it may actually cause nerve damage and muscle fiber tearing. It also does not improve flexibility. When should you stretch Ideally, stretching should be done when the body is warm. That way, there is sufficient blood flow carrying important minerals, such a calcium and magnesium, throughout the tissues before you begin to stretch. Optimum muscular relaxation is also the key to effective stretching. If you bathe instead of shower, you can stretch in the living room or bedroom in the morning after your bathe. A morning stretch prepares the muscles and the human frame for the daily stressors encountered. Warming up Goal is to get the blood flowing without challenging the body to new heights. Their cold muscles tendons and ligaments are not prepared to deal with the sudden onset of strain, which can cause ankle sprains, pinched spinal nerves, or ruptured Achilles tendons. If you exercise for 60 minutes, you need 9-12 minutes of warm up. Cooling down You Should do a cool-down stretch routine .This helps eliminate the metabolic build-up of waste , such a lactic acid , nitrogen and carbon dioxide , from the muscles to enhance muscles repair and recovery . Otherwise, the metabolic waste will cause muscle stiffness, which affects the movements of the joints. If you incorporate deep abdominal breathing during the cool-down, you will increase the cellular the waste removal even more. For example, if you exercise for 60 minutes, you need 3-9 minutes of cooling down. , you need 3-9 minutes of cooling down. When a muscle is relaxed, it requires little fuel. With a muscle is moving properly, the blood flow requirements are maintained. When a muscle is held in one position without moving, the fuel demand of the muscles does not equal the actual flow it receives. This condition is called static muscle loading. The reduced blood flow blood flow means les oxygen or fuel supply to the muscle. As a result, metabolic waste products, such as lactic acid, are created and muscular fatigue occurs. This leads to various types of pain, such a s headaches, shoulder stiffness, or low back pain, which are commonly suffered from repetitive stress at stationary jobs. If you exercise three times a week for an hour each time, you would warm up with 10 minutes of stretching and cool down for 5 minutes (total of 15 minutes). Senior peoples Have shortened and stiffened with age. 65 or 85-year-old muscle can still be trained to work. Diet and stretching Calcium Calcium helps the in fracture of the muscle fibers, known as cross-bridges, to work optimally. These cross bridges link two muscle fibers together and create a shortening, or contraction, in the muscle. Calcium helps the nerves and muscle communicate. A shortage of calcium causes the nerves to become irritated, which leads to muscle tension, stuffiness, and eventual pain. Magnesium Magnesium is required to release the cross bridge between the muscle fibers at the end of a muscle contraction so that muscle can relax. Approximately 70% of the body’s magnesium is located in the bones, 30% is found in soft tissues and associated structures. If the body is deficient in magnesium, the muscle will not relax enough. Instead, they will tend to stay in a contracted, tight, or stiff condition. Over time, this stiffness can be felt knots, ropes, or even cramps. Magnesium deficiency is also closely related to heart diseases. Cold and heat therapy If you have a dull or sharp pain in a localized area, apply ice to it in 10- minute’s intervals. For muscle stiffness, use a heating pad or, better yet, take a warm shower. Endorphin theory Endorphins and enkephalins are chemicals that are made in the human body. They are opiates that inhibit pain when released. Endorphins and enkephalins can be stimulated both physically and mentally. The gate theory of pain
Sun: Do not practice asanas after being out in the hot sun for several hours. Time: The best time to practice yoga is either early in morning or late in evening. Without the practice of the principles of Yama and Niyama, which lay deep firm foundations for building characters, there cannot be an integrated personality. Cleanliness and Food: Before starting to practice asanas, the bladder should be implied and the bowels evacuated. Bath: Asanas come easier after taking bath. Food: Asanas should preferably to done on empty stomach. Place: They should be done in a clean airy place, free from insects and noise. Closing of eyes: In beginning, keep the eyes open. Then you will know what you are doing and where you go wrong. The brain: The body alone should be active; the brain should be passive, waterfall and alert. Breathing: The breathing should be done through nostrils only and not through mouth. Do not restrain breath while in process of asana. Savasana: Always lie down for 10 – 15 min after completing asanas. Asanas and Pranayama: Pranayama may be done either very early in morning before the asanas or in evening after completing them. Persons with BP should not start with sirsana and sarvangasana. Those suffering, displacement of retina should not attempt topsy – turny poses. Mirror: If you are doing asanas in front of a mirror, keep it perpendicular to floor. Read carefully hints and cautions for practice of asanas. Avoid disturbances such as phone calls or kids around. Avoid standing on your head during menstrual period. Pregnancy: All asanas can be practiced during first 3 months of pregnancy. Menstruation: Avoid asanas during menstrual period. After delivery: No asanas should be done during 1st month after delivery. Remove hard contact lenses. Fold up the hairs. Do asanas only on Yoga mat. Fold blankets neatly when preparing to use. Practice yoga in loose – fitting clothing and bare feet. Yogasanas should be practiced with an empty stomach. There should be specific time for yoga. Early morning 4 to 6 and evening 5 to 6 timings are preferable. Dress should be minimum. Wristwatch, bangles, chains, rings etc., should be remove. If yogasana is practiced in the evening the savasana should be practiced first. Concentration should be maintained throughout. Yogasana should not be practiced fast. It should be practiced slowly, continuously & rhythmatically. Yogic practices should be performed is an orderly way. First suryanamaskar, then Asana, Pranayama & finally meditation. During all the yogic practices breathing is very important. Breathing should be co-ordinated with the asanas. After the yoga, relaxation is a must with normal breathing. The place to perform asanas should be well ventilated & should be away from any animal or insect disturbances. Yoga should not be practiced under fan. For asanas sattvic diet is essential. 39.All the asanas should be practiced on mat exception is suryanamaskar. Asanas should be practiced in a peaceful place away from music or T.V. It should be practiced regularly at the same time. 42.A clean bath is necessary after the practice of yoga. The final poster of yoga ‘relaxation’ should not be strained. The muscle should be relaxed in the final poster. Any muscle catch during yoga should be solved by gentle massage. Yoga should be maintained according to ones flexibility & not by comparison with others. During yoga practices, backward bending should be accompanied by inhalation & forward bending should be accompanied by exhalation. Apart from practicing reading scriptures is also important. Repeat the same asanas for many vises Generally yoga should be precise, nor too tense taking or short. Good observation necessary. Limited speech essential.
Karuna Yog Vidya Peetham, TTC program in Bangalore will make you proficient in various “Backward bending Asanas”. Our experts in this field will help you to learn these techniques. Backward bending Asanas are postures, which equip the body out to confront the world. They are stimulating and extroverting. Because theyexpand the chest and encourage inhalation, they are associated with the attitude of embracing life. There are additionally dynamic postures, which are performed against gravity. Therefore, to carry out such postures, one requires a great deal of strength and energy. On a physical level, the backward bending Asanas extends the abdominal muscles, and tone and strengthen the muscles controlling the spine. The spinal nerves, which emerge from between the adjoining vertebrae, are decompressed. This has certain positive repercussions throughout the body considering the fact that these nerves offer energy to all the other nerves, organs and muscles in the body. The spinal segment is a ‘stacked pile’ of vertebrae and discs. Groups of muscles amplify all along it, masking and assisting it from all aspects. Maintenance of the spine in a straight and aligned position, in spite of all movement, relies absolutely upon the balanced, supportive contraction and tone of the muscles. The muscles themselves are controlled unconsciously through posture. Subconscious tensions and ‘hang-ups’ are frequently reflected pondered inside the tonic activity of the back muscles, ensuing in too hard or excessively remiss zones instead of homogeneous consistency. Research has demonstrated that 90% of spinal pain has its foundation in muscular unevenness. If these imbalances are prolonged, then the ‘stack pile’ of the vertebral column is misaligned, the ligaments are strained and symptoms of spondylitis, slipped disc, sciatica and osteoarthritis start to manifest. The exercise of a balanced regime of backward and forward bending Asanas can revise postural deformities and neuro-muscular imbalances of the vertebral column. Likewise, with all Asanas, it is essential to carry out these practices with appropriate control and synchronization of the breath so that the entire group of muscles is consistently contracted. Polluted blood has an inclination to consolidate in the back region where circulation tends to be sluggish due to continuous maintenance of an upright position. These Asanas help to circulate, purify and enrich the blood in this region. Backward bending Asanas create a negative pressure in the abdomen and pelvis, helping neuro-circulatory toning of all the related organs. They in addition, massage the abdomen and pelvic organs by means of stretching the muscles in this area, especially the rectus abdomini. Not all the Asanas taught in the 200-hour Hatha Yoga TTC course is meant for everyone. People suffering from excessive lower back curve (lumbar lordosis) should avoid practicing the Asanas in this section. However, they could try some of these – Saral bhujangasana, Ardhashalabasana and Gomukhasana. Generally, during pregnancy, Asanas which involves the stomach heavily are not recommended. Of the Asanas in this section, Kandharasana practiced gently will give the benefits of backward bends. In general, each practice should be carefully studied before starting to try them out. Karuna Yoga Maha Vidya Peetham, teacher training will take care of all your concerns regarding the matter.
Karuna Yoga Maha Vidya Peetham, Yoga TTC program in Bangalore India, will make you proficient in various “Mudras”. Our experts in this field will help you learn these techniques. The Sanskrit word mudra means ‘gesture’ or ‘attitude’. Mudras can be described as psychic, emotional, devotional and aesthetic gestures or attitudes. Yogis have encountered mudras as attitudes of energy flow, intended to link individual Pranic force with universal or cosmic force. The Kularnava Tantra traces the word mudra to the root mud, meaning ‘delight’ or ‘pleasure’, and dravay, which means ‘to draw forth’. Mudra is also defined as a ‘seal’, ‘short-cut’ or ‘circuit by means of pass’ After being a part of the Karuna Yoga Maha Vidya Peetham, Yoga TTC program, you will realize that mudras are a combination of subtle physical movements, which adjust mood, attitude and belief. In addition, it deepens consciousness and focus. A mudra may also involve the complete body in a collection of asana, pranayama, bandha and visualization techniques, or it is able to be a simple hand function. The Hatha Yoga Pradipika and other yogic writings view mudra to be a Yoganga, an independent department of yoga, requiring an extremely diffused awareness. Mudras are presented after some capability has been achieved in Asana, Pranayama and Bandha, and net blockages have been eliminated. Mudras have been depicted in different writings from ancient times to the present day so as to safeguard them for the future generations. However, such references have been by no means specified or genuinely itemized or as these systems were not designed to be gained from a book. Practical training from a guru was constantly thought to be a vital imperative before endeavoring them. Mudras are higher practices which prompt to awakening of the pranas, chakras and kundalini, and which can give major siddhis, psychic powers, on the advanced practitioner. A scientific look at mudras In scientific terms, mudras offer a means to provide a means to get admission to and influence the unconscious reflexes and primal, instinctive addiction styles that originate in the primitive areas of the brain across the brain stem. They establish a subtle, non-intellectual reference to those areas. The 200-hour Hatha Yoga course at Karuna Yoga Maha Vidya Peetham, teacher training center in, India focuses on the essence of the centuries-old tradition of mudras. Furthermore, each mudra sets up a unique link and has a correspondingly special impact on the body, mind and Prana. The purpose is to create constant, repetitive postures and gestures that may snap the practitioner out of instinctive habit styles and set up a more refined consciousness.
Dhanurasana – Bow Posture (dhanu – bow) Practice: Lie on prone posture called Makrasana (crocodile) relaxation posture. Now bend the knees, stretch the arms back and catch hold the right ankle with the right arm and left ankle with the left arm. Inhale, pull the legs up by pulling backward, knees off the floor and simultaneously lift head, chest, off from the floor by pulling forward. The arms straight like bow-string. Rest whole body weight on your abdomen. At beginning keep toes touching each other, knees apart. Reaching final posture bring knee and toes together. Remain in this posture for 10 to 20 seconds, breathing strongly and evenly. Exhale, release legs, return back to Makrasana (crocodile) posture. Benefits: This asana brings back elasticity to the spine and tones the abdominal organs. Good for diabetes and obesity group. Brings tremendous stamina by holding for long duration. Makes neck and arms stronger.
Matsyasana – Fish Posture Practice: Lie supine on the floor with the hands extended along the body and the feet together. Raise the legs upto 90 degree, by keeping the knees straight. Press the palms against floor, raise the trunk by bending the legs towards the head and touch the toes on the ground. Interlock fingers rest back of head straight. Both legs straight and firm. Stay for 10 to 20 seconds, keep breathing evenly and deeply. By palms support lower the trunk and slowly come back to supine posture. Benefits: Deeply stimulates abdominal organs. Gives good exercise to the thyroid glands. Gives a good stretch to the spinal column, thus it builds a strong and supple supine. (matsya – fish) Practice: Come to supine posture, by bringing legs together, arms beside thi Now adopt padmasana with support of both hands. Place palms above shoulder press against floor, lift head neck, chest, spine and make arch on your back. Grasp big toe with thumb, index, middle finger, press elbows down, close to body, and give minimum pressure to head region. Stay in this posture for 10 to 30 seconds, breathe normally. Release toes and palms supporting above head, and release head, neck, trunk on ground, unfold both legs release padmasana. Come back to Savasana and relax. Lie on your back on the floor, in savasana(corpse pose) Benefits: A traditional text Gheranda Samhita (2:21)says that Matsyasana is the destroyer of all diseases Strengthen your entire back, neck region. Helps in balancing the function of the thyroid gland. Effective for diabetes, asthmatics and back problems.
Halasana – Plough Posture (hala – plough) Practice: Lie supine on the floor with the hands extended along the body and the feet together. Raise the legs upto 90 degree, by keeping the knees straight. Press the palms against floor, raise the trunk by bending the legs towards the head and touch the toes on the ground. Interlock fingers rest back of head straight. Both legs straight and firm. Stay for 10 to 20 seconds, keep breathing evenly and deeply. By palms support lower the trunk and slowly come back to supine posture. Benefits: Deeply stimulates abdominal organs. Gives good exercise to the thyroid glands. Gives a good stretch to the spinal column, thus it builds a strong and supple supine.
Cakarasana – Wheel Posture (cakra – wheel) Practice: Come to (Savasana) corpse posture; bring legs together foot pointing upward, arms beside thighs. Place the palms under the shoulder towards feet, elbows facing upward; bend both the knees, place heels close to butt. Inhale lift spine up, rest head on the floor. Again inhale raise head, spine, make an arch on whole body, weight bearing on palms and soles. Make elbow straight beside ears, knee straight , tighten thigh , hip , buttock muscles, open chest , shoulders, lifting towards up. Remain in this final posture for 10 to 20 second, with normal breathing at your nostrils slowly and deeply. Exhale, bend elbows, knees, and rest head on floor, then gradually spine, legs on floor, come to savasana and relax. Benefits: Stimulates and strengthen whole body from toes to head. Gives strong vigour and vitality. Effective in reducing weight faster, which slim whole body in perfect shape. Strengthen arms legs, thighs, hips and pelvic muscles. Those want strong limbs; this is a boon for them.
Sarvangasana – Shoulder Standing Posture (sarva- all, whole, entire, anga – limb or part of body) Practice: Lie flat on the back with feet together, arms by the sides and palms flat on the ground. Using the arms as levers raise the legs and back to a vertical position. Bend the elbows and use the arms as props to steady the back by pressing it with the palms. The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin. Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Gaze softly at your toes or tip of your nose. Stay for 10 to 30 seconds, with normal breathing. Exhale, drop legs down, spine down with support of arms, and relax at Savasana for 10 to 30 seconds. Benefits: Stimulates the thyroid gland and thereby improves the balance of the circulatory, digestive, reproductive, nervous and glandular systems. It corrects improper body growth and clears psychological disturbances by bringing a rich supply of blood to the brain. It relieves asthma and bronchitis. It releases the normal gravitational pressure from the anal muscles, relieving hemorrhoids (piles). It tones the legs, abdomen, the female reproductive organs, spine and neck. It inhibits hydrocele and eliminates waistline fat. Leucorrhea and diabetes can be controlled. Mastery of this asana gives conscious control over body temperature.
Mayurasana (Peacock Pose) Dharam avashtabhya karadvayena Tatkurparasthapitanabhiparsvah/ Uchchasano dandavad utthitah san Mayuram etat pravadanti pitham//(Chapter -1, Verse 30). Lie down on the stomach, placing both hands on the ground under the body and place the elbows at the sides of the navel. Raise the body high, keeping it like a stick. This is called peacock pose by the expert Yogis. (Chapter -1, Verse 30). Harati sakalaroghanasu ghulmodaradin Abhibhavati cha doshanasanam srimayuram/ Bahu kadasanabhuktam bhasma kuryadasesham Janayati // jatharaghnim jarayetkalakutam/(Chapter -1, Verse 31). Mayurasana quickly alleviates all diseases like enlargement of the glands, dropsy and other stomach disorders. It rectifies imbalance of the humors (vata, pitta, kapha). It reduces to ashes all food taken indiscriminately, kindles the gastric fire and enables destruction of deadly poison). (Chapter -1, Verse 31).
Paschimottanasana (Back Stretching Pose) Prasarya padau bhuvi dandarupau Dorbhyam padaghradvitayam ghrhitva/ Januparinyastalalatadeso Vasedidam paschimatanamahuh.// (Chapter -1, Verse 28). Stretching the legs in front on the ground, like a stick; bending forward, holding the toes with both hands and placing the forehead on the knees, is known as Paschimottanasana. (Chapter -1, Verse 28). Paschimottanasana Iti paschimatanamasanaghryam Pavanam paschimavahinam karoti/ Udayam jatharanalasya kuryad Udare karsyamaroghatam cha pumsam//(Chapter -1, Verse 29). Paschimottanasana is the best among asanas. By this asana the pranic currents rise through sushumna, the digestive fire stimulates, the abdomen becomes flat, and the practitioner becomes free from all kind of diseases. (Chapter -1, Verse 29).
By samyama transcendental knowledge 3.55. Tarakam sarvavisayam sarvatha visayamakramam cheti vivekajam jnanam| Tarakam-transcendental Sarvavisayam-all subjects sarvatha visayam-object of every place akramam-beyond the order of successon cha-and iti-that is all vivekajam jnanam- knowledge born of viveka Transcendental knowledge includes the knowledge of all objects beyond all orders of succession and is born of discrimintaion.
Causes of downfall in spiritual path 3.52. Sthanyupanimantrane sangasmayakaranam punanistaprasangat| Sthani-gods Upanimantrane-on being respectfully Sanga-attachment Smaya-pride Akaranam-by not Punah-once again Anista-undesirable Prasangat-by revival On being invited by the gods there should be no attachment and pride, because of the possibility of revival of the undesirable.
Gain universal state of mind 3.44. Bahirakalpita vrttirmahavideha tatah prakasavaranaksayah| Bahih-external Akalpita-unimaginable Vrttih-state of mind Mahavideha-existence wihout body Tatah-therefrom Prakasa-light Avarana-covering Ksayah-distraction In the state of, existence without body, the vrittis are inconceivable and outside the scope of the body, whereby the covering of light is destroyed.
Patanjali Yoga Sutra – Vibhuti Pada – Psychic powers are obstacles in path of Yoga 3.38. Te samadhvupasarga vyutthane siddhayah| Te-they Samadhau-in samadhi Upasarga-obstacles Vyuttane-in the state of the consciousness of the world Siddhayah-psychics powers These psychic powers or siddhis are hindrances in path of samadhi, but in the state of consciousness of the world they are psychic powers.
Patanjali Yoga Sutra – Vibhuti Pada What is Meditation? 3.2. Tatra pratyayaikatanata dhyanam| Tatra-there(in the desha) Pratyaya-basis or content of consciousness Ekatanata-continuity Dhyanam-meditation Uninterrupted stream of the content of consciouness is Meditation
Patanjali Yoga Sutra – Vibhuti Pada What is Concentration? 3.1 Desabandhaschittasya dharana | Desa-place Bandha-binding Chittasya-of the mind Dharana-concentration
Patanjali Yoga Sutra – Vibhuti Pada By samyama knowledge of past & future 3.16. Parinamatrayasamymadatitanagatajnanam| Parinama-transformation Traya-three Samymat-by samyama Atita-past Anagatah-future Jnanam-knowledge By practicing samyama on the three transformations, knowledge of past and future thing arise.
Perfection of the physical body 3.47. Rupalavanyabalavajrasamhananatvani kayasampat| Rupa-form, beauty Lavanya-grace Bala-stength Vajrasamhananatvani- hardness Kaya-physical Sampat-wealth The perfection of the physical body includes beauty, grace, energy, and hardness.
3.32. Kurmanadyam sthairyam| Kurmanadyam-by performing samyama on the kurma nadi Sthairyam-staediness Stableness is gained by applying samyama on the kurma nadi.
3.49. Tato manojavitvam vikaranabhavah pradhanajayascha| Tatah-therefrom Tatah-therefrom Manojavitvam-speed of mind Vikaranabhavah-freedom from sense organs Pradhanajayah-conquest of prakriti Cha-and Therefrom follows speed like that of mind, independent from any medium of instrumentality and mastery of the limitations of prakriti.
By samyama gain power of intuitive perception 3.37. Tatah pratibhasravanavedanadarsasvadavartta jayante, Tatah-therefrom Pratibha-the faculty of superior consciousness Sravana-the faculty of hearing Vedana-touch consciousness Darsa-visulization Asvada-faculty of taste Vartta-the olfactory faculty Jayante-are produced By applying samyama gain power of intuitive perception, therefrom are produced transcendental audition, sensation, perception, taste and olfactory knowledge.
Attainment of kaivalya 3.56. Sattvapurusayoh suddhisamye kaivalyamiti| Sattva-chitta Purusayoh-of the purusha Suddhi-purification Samye-on becoming equal Kaivalyam-isolation Iti-end Kaivalyam-isolation Iti-end Kaivalya is attained by equalizing and cleansing the illumination of purusha and chitta.
What is Samadhi or superconsciousness? 3.3.Tadevarthamatranirbhasaà svarupasunyamiva samadhih| Tadeva-the same Artha-the object of dhayana Matra-only Nirbhasam-appearing Svarüpa-one own form Sunyam-empty Iva-as if Samadhih-trance Samadhi is called, when there is only the object appearing without the consciousness of ones own self.
Sirsasana – Head Standing Posture (sirsa – head) Practice: Come to knelling posture called Vajrasana. Lean forward by knee apart for one fore arm distance. Interlock fingers; place it at one forearm distance, straight to knees. Place head pressing against the inside of the interlocked fingers. Now move spine straight perpendicular to floor, legs parallel to ground, by toes touching ground. Press toes down against floor; come up by shifting your lower part of body over elbows and head. Adjust posture by elbows, give minimum weight to head region. Keep whole body in a straight line, keep knees straight, suck abdomen in. Gaze at two feet front of floor at eye level. Stay for 10 to 20 seconds, breathing at nose normally. Exhale and return the back to the Vajrasana, relax at (Balasana) child posture. Benefits: This is called king of asana, by doing this asana alone get all benefits of other asanas. Improves balance, skill, memory and concentration. Optimize all organs, system and limbs of body. By regular practice hair grows blacker and controls falling hair.
Jalandhara Bandha (throat lock) Atha jalandharabandhah Kanthamakunchya hrdaye sthapayechchibukam drdham/ Bandho jalandharakhyoayam jaramrtyuvinasakah// Contracting the throat by bringing the chin to the chest sternum bone is the bandha called Jalandhara Bandha. It eradicates old age and death. (Chapter -3, Verse 70). Badhnati hi sirajalamadhoghami nabhojalam/ Tato jalandharo bandhah kanthaduhkhaughanasanah// That is jalandhara bandha which holds the flow of nectar in the throat. It eliminates all throat ailments. (Chapter -3, Verse 71). Jalandhare krte bandhe kanthasamkochalakshane/ Na piyusham patatyaghnau na cha vayuh prakupyati// Having performed Jalandhara Bandha by contracting the throat, the nectar does not fall into the gastric fire and the prana is not disturbed. (Chapter -3, Verse 72). Kanthasamkochanenaiva dve nadyau stambhayed drdham/ Madhyachakramidam jneyam shodasadharabandhanam// By firmly contracting the throat, the two nadis, ida and pingala are paralyzed and the sixteen adharas of the manipura chakra are locked. (Chapter -3, Verse 73).
Bhadrasana (gracious pose) Ghulphau cha vrshanasyadhah Sivantyah parsvayoh kshipet / Savyaghulpham tatha savye Dakshaghulpham tu dakshine // Parsvapadau cha panibhyam Drdham baddhva sunischalam / Bhadrasanam bhavedetatsarvavyadhivinasanam //(Chapter -1, Verse- 53). Place the ankles below the genitals on the sides by the perineum, left ankle on the left (side) right ankle on the right (side).(Chapter -1, Verse- 53). Ghorakshasanamityahuridam vai siddhayoghinah/ Evamasanabandheshu yogindro vighatasramah // Abhyasennadikasuddhim mudradipavanakriyam/(Chapter -1, Verse-54). Then hold the feet, which are on their sides, firmly with the hands and remain motionless. This is bhadrasana which destroys all diseases. The yogis who are perfected (siddhas) call it gorakshasana. (Chapter -1, Verse-54).
Hatha Yoga Pradipika – Food Prohibited for Hatha Yogic Practices Katvamla-tikshna-lavanoshna-haritasaka / Sauvira-taila-tila-sarshapa-madya-matsyan // Ajadi-mamsa-dadhi-takra-kulattha-kola / Pinyaka-hingghu-lasunady-amapathyam-ahuh//(Chapter -1, Verse- 59). The foods which prohibited for the Hatha Yogic practitioners are: those which are bitter, sour, pungent, salty, heating, green vegetables, sour gruel, oil, sesame and mustard, alcohol, fish, flesh foods, curds, buttermilk, horse gram, fruit of jujube, oil cakes, asafetida and garlic. (Chapter -1, Verse- 59). Bhojanam ahitam vidyāt punarasyoshnīkrtam rūksham/ Atilavanamam layuktam kadaśanaśākotkam varjyam// (Chapter -1, Verse -60). Unnourishing food should not be consumed, that which is reheated after becoming cold, which is dry (devoid of natural oil), which is excessively salty or acidic, stale or has too many mixed vegetables. (Chapter -1, Verse -60).
Vajrasana – Thunderbolt Posture (Vajra – thunder bolt or diamond) Practice: Come to (Dandasana) staff posture, by palms beside hip. Slide towards left, bend at right leg knee, and rest it under right hip. Same, bend left leg knee, place it under left hip. Keep spine, neck, head straight. Heel contacting with hip, toes pointing outward, inner calf muscles touching quadriceps muscle, knees together. At fingers adopt Jnana Mudra by touching tip of index, thumb finger slightly and rest it on respective thigh. Stay for 10 to 40 seconds, breathing completely by utilizing abdomen and chest area. Return back, sliding towards right side, with palm support unfold both legs and relax. Benefits: This is the only one asana, immediately after food we can perform to aid digestion by stimulating Vajra Nadi. Give suppleness to ankles, reduce thigh, hip extra fat. Make spine straight and strong naturally. It induces meditative state, so good for meditation.
Utkatasana – Mighty Posture (utkata = mighty or powerful) Practice: Come to Tadasana, by keeping legs together and palms beside your thighs. As you inhale raise your arms till your biceps touch ears, palms together finger pointing towards sky, lock your elbow and keep straight, tuck your elbows, open your chest and expand , rib cage lifted up, abdomen in , keep your entire spine extended and lengthen up. Exhale and bend your knees , squatting down until your thighs are parallel to the floor, do not fall forward, move backward let your weight distribute over at lower back , hip joints and thigh muscles. Breathing normally at your nose, slow, even, and long breathing. Stay in this posture for 10 to 30 seconds or till you fill comfortable, do not exert or overstrain your body, always listen to your body. Along exhalation bring arms beside your thighs, and inhale straightens your knees. Again come back to Tadasana and relax. Benefits: 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.
