Autonomic Nervous System The autonomic system is the part of the peripheral nervous system responsible for regulating involuntary body functions, such as blood flow, heartbeat,
Muscle Physiology Muscle cells are specialized to contract. The cells are similar in structure to the other cells in the body but are elongated
Blood pressure (BP) It’s the lateral pressure excreted by blood on blood vessels. It’s normally expressed as arterial pressure. It has 2 phases: Systolic blood
Vajrasana – Thunderbolt Posture (Vajra – thunder bolt or diamond) Practice: Come to (Dandasana) staff posture, by palms beside hip. Slide towards left, bend
Utkatasana – Mighty Posture (utkata = mighty or powerful) Practice: Come to Tadasana, by keeping legs together and palms beside your thighs. As you inhale
Ustrasana – Camel Posture (ustra – camel) Practice: Come to kneeling posture called (Vajrasana) thunder bolt posture, by keeping knees together, hips touching
Urdhva Mukha Svanasana – Urdhva Mukha Svanasana (urdhva – upward, mukha – face, svana – dog) Practice: Come to Makrasana (crocodile posture), place palms
Utthita Trikonasana – Extended Triangle Posture (utthita – extended, tri – three, kon- angle) Practice: Come to (Tadasana) Mountain Posture, by palms beside thighs. Inhale
Vrksasana – Tree Posture (vrksa – tree) Practice: Come to Tadasana( mountain posture), shift your whole body weight to left foot , bend right leg
Tadasana – Mountain Posture (tada – mountain) Practice: Come to standing posture. Stand straight with the feet together, the inner heels and big toes
Sukhasana – Easy Posture (sukha – easy or comfortable) Practice: Come to (Dandasana) staff posture, fold right leg knees place it beneath left knee. Now
Sirsasana – Head Standing Posture (sirsa – head) Practice: Come to knelling posture called Vajrasana. Lean forward by knee apart for one fore
Siddhasana – Perfect Posture (siddha – perfect) Practice: Come to Dandasana (staff posture), by palms on floor beside hips. Bend the right leg at
Salabhasana – Locust Posture (salabha – locust) Practice: Come to (Makrasana) Crocodile relaxation posture, bring legs together toes pointing outward, heels together , knees together
Sethu Bandha Asana – Bridge Lock Posture (sethu- bridge, bandha – lock) Practice: Lie down on your back with the legs bent at the
Sarvangasana – Shoulder Standing Posture (sarva- all, whole, entire, anga – limb or part of body) Practice: Lie flat on the back with feet
Purvottanasana – Intense East Stretch (Purva – east, Uttana- intense stretch) Practice: Come to Dandasana posture, by palms on floor beside thighs. Recline back,
Plank Posture Practice: It is the part of the Surya namaskara ( sun salutation) after Aswa Sanchalansana (Equestrian or runners lunge Posture) , from here
Pavana Mukta Asana – Wind Releasing Posture (pavana – wind, mukta-releasing) Practice: Come to Savasana, bring legs together,
Paschimottanasana – Intense West Stretch or Sitting Forward Bend (paschima – west uttana – intense stretch) Practice: Come to Dandasana (staff posture) by keeping
Padmasana – Lotus Posture (padma – lotus flower) Practice: Come to Dandasana, by palms beside hip n floor. Bend right leg with help of
Padahastasana – Hand to Foot Posture (pada – foot, hasta – hand) Practice: Come to Tadasana(mountain) posture, by arms beside your thighs. Inhale raise
Matsyasana – Fish Posture (matsya – fish) Practice: Come to supine posture, by bringing legs together, arms beside thi Now adopt padmasana with support
Janu Sirsasana – Head to Knee Posture (janu – knee, sirsa – head) Practice: Come to Dandasana (staff posture), bend right leg knee with help
Halasana – Plough Posture (hala – plough) Practice: Lie supine on the floor with the hands extended along the body and the feet together.
Dhanurasana – Bow Posture (dhanu – bow) Practice: Lie on prone posture called Makrasana (crocodile) relaxation posture. Now bend the knees, stretch the arms
Cakarasana – Wheel Posture (cakra – wheel) Practice: Come to (Savasana) corpse posture; bring legs together foot pointing upward, arms beside thighs. Place the palms
Bhujangasana – Cobra Posture (bhujanga – serpent or snake) Practice: Lie on your abdomen in prone posture. Place the palms by the side of the
Balasana – Child Posture (bala – child) Practice: Kneel on the floor. By both your toes and knees and sit on your heels Inhale raise
Ardha Chandra Asana – Half Moon Posture (ardha- half, Chandra – moon) Practice: Come to Tadasana, with both feet touching from the heel to
Ardha Navasana – Half Boat Posture (ardha – half, nava – boat) Practice: Come to sitting posture called Dandasana (staff pose), interlock your fingers and
Ardha Chakrasana – Half Wheel Posture (ardha – half, cakra – wheel) Practice: Come to sanding posture called Tadasana (mountain posture) or samastithi. Support
Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend (ardha – half, baddha – bound, padma – lotus) Practice: Come to sitting pose called
Urdhva Mukha Svanasana – Upward-Facing Dog (urdhva – upward, mukha – face, svana – dog) Practice: Lie down on stomach in Makrasana (crocodile) relaxation posture
Ujjayi The Victorious Breath Breath is the fuel that feeds the internal fire, gives it life, keeps the flame going. The vital life energy, prana,
Surya Bhedana Pranayama Sit on Padmasana or any sitting posture by keeping your spine, neck and head straight. Close the eyes. Keep the left nostril
Sitkari Cooling Pranayama Fold the tongue so that the tip of the tongue might touch the upper palate and draw the air through the mouth
Sitali Cooing Pranayama Protrude the tongue a little away from the lips. Fold the tongue like a tube. Draw in the air through the mouth
Plavini Pranayama Practice of this Pranayama demands skill on the part of the student. He who practises this Plavini can do Jalastambha (solidification of water)
Nadi Sodhana Pranayama (cleansing of the nadis) Practice
