Surya Namaskar MantraHiranmayena patrena satyasyapihitam mukhamtvam pusannapavrnu satyadharmaya drstayeOm Shanti,Shanti,Shantihi1. Om Mitraya Namah2. Om Ravaye Namah3. Om Suryaya Namah4. Om Bhanave Namah5. Om Kaghaye Namah6. Om Pushne Namah7. Om Hiranyagarbhaya Namah8. Om Marichaye Namah9. Om Savitre Namah10. Om Arkaya Namah11. Om Adityaya Namah12. Om Bhaskaraya Namah

Santhi Mantra  Om San no Mitrah San VarunahMay Varuna be good to us San no bhavatvarayamaMay the Sun (Aryama) be good to usSan na Indro Brhaspatih, San noMay Indra and Brahaspati be good to us Visnururukramah, Namo BrahmaneMay Visnu of great strides be good to us  Namaste Vayo, Tvameva pratyaksamProstrations to the BrahmanBrahmasi, Tvameva pratyaksamI shall proclaim thee the visible Brahman Brahma vadisyami, Rtam vadisyamiI shall call thee Just Satyam vadisyami, TanmamavatuI shall call thee Just  Tadvaktaramavatu, Avatu MamI shall call thee true Avatu vaktaramMay It protect meMay It protect the teacher Om Santhi Santhi SanthieOm Peace Peace Peace. 

Santhi  Mantra Om Bhadram Karnebhih srnuyama devaBhadram pasyemaksabhiryajatra,SthirairangaistustuvamsastanubhihVyasema devahitam yadayuh.Svasti na Indro vrddhasravahSvasti nah pusa visvavedah,svasti nastarksyo aristanemih,svasti no brhaspatirdadhatuOm Santhi Santhi SanthieOm, Oh Gods, may we with our ears hear what is auspicious, Oh we capable to be worshipped, may we with our eyes see what is auspicious, May we enjoy the life allotted to us by the gods, offering  our praise with our bodies strong of limbs, Om Peace Peace Peace. 

Dhyana Mantra Sanaih Sanaih uparmet buddhya dhrtigrhitaya, Atmasamstham manah krtva na kincidapi cintayet Om Shanti,Shanti,Shanthie om peace peace peace With the intellect set in steadiness, with the mind fastened on the Self, let us calm down the mind again and again and attain (quietude by degrees), let us not think of anything.

Dhyana Mantra Omkaram bindu samyuktamNityam dhyayanti yoginahaKaamadam mokshadam chaivaOmkaraya namo namahaOm Shanti,Shanti,ShantieThe yogis meditate constantly on the syllable Om composed of the sounds O and M. This Om fulfills all our desires and leads to liberation. Salutations again and again to this syllable Om Peace, Peace, Peace. 

Prayer to Infinitie Om Poornamadah PoornamidamOm. That is full, this is full.Poornaat PoornamudachyateFrom the full, the full is takenPoornasya Poornamaadayathe full has come (fullness proceeds from fullness)PoornamevavashishyateIf you take out the full from the full, the full alone remains.Om Shanti,Shanti,ShanthieOm peace, peace, peace 

Guru Mantra Dhyana Mulam Gurur Murthih The root of meditation is the guru’s form Pooja Mulam Gurur Padam The root of worship, the guru’s feet Mantra Mulam Gurur Vakyam The root of mantra, the guru’s word Moksha Mulam Gurur Kripa The root of freedom, the guru’s grace Om Shanti,Shanti,Shantihi Om peace, peace, peace  

Guru Mantra Guru Brahma Gurur Vishnu The Guru is Brahma (The God of Creation) The Guru is Vishnu (The God of Sustenance)Guru Devo Maheshwaraha The Guru is Shiva (The God of Annihilation) Guru Saakshat Para Brahma My Salutation to such a GuruTasmai Sree Gurave Namaha who is verily the Supreme GodOm Shanti,Shanti,Shantihi Om peace, peace, peace  

Mangala Mantra OmSvasti praja bhyaha pari pala yantamNya yena margena mahi mahishahaGo brahmanebhyaha shubamastu nityamLokah samastah sukhino bhavantuOm shanti shanti shantieLet prosperity be glorified -let rulers, rule the world with law and justice let divinity and erudition be protect, let all beings be happy and prosperous. 

Astanga Yoga Mantra OMVande  Gurunam CaranaravindeSandarsita svatma sukhava bodheNih sreyase jangalikayamaneSamsara halahala mohasantyaiAbahu purusakaramSankhacakrasi dharinamSahasra sirasam svetamPranamami PatanjalimOMI pray to the lotus feetof the supreme Guru who teaches the good knowledge, showing the way to knowing the self awakening great happiness; who is the doctor of the jungle, able to remove the poisonof the ignorance of conditioned existence. To Patanjali, an incarnation of Adisesa, white in color with 1000 radiant heads, a wheel of fire (discus of light, representing infinite time), and a conch –   To him, I prostrate. 

Prayer to Patanjali Yogena Chittasya Padena VachamI bow to the sage PatanjaliMalam Shareerasya Cha Vaidya Kenawho cured the imperfections of the mind through yogaYopakarotham Pravaram Muninaamimperfections of speech through grammarPatanjalim Pranjali Ranatosmiimperfections of the body through medicineOm Shanti,Shanti,ShantihiOm Peace, Peace, Peace 

Maha Mrityunjaya Mantra Maha Mrityunjaya Mantra Om trayambakam yajamahe We worship the three-eyed Lord (Shiva) sugandhim pushtivardhanam who is full of sweet fragrance and nourishes human beings. urvarukamiva bandhanat May he liberate me from the fear of death like the cucumber of the vine freed from its stem mrityormukshiyamamritat but not from the nectar of immortality Om Shanti,Shanti,Shantihi Om Peace, Peace, Peace  

Shanthi Mantra Asato Maa, Sadgamayaa Lead me from the unreal to the Real Tamaso maa, Jyotir gamayaa Lead me from darkness to the Light Mrityor maa, Amritam Gamayaa Lead me from mortality to Immortality Om Shanti,Shanti,Shantihi Om Peace, Peace, Peace  

Santhi Mantra Sarvesham Svasti Bhavatu May auspiciousness be unto all Sarvesham Santir Bhavatu May peace be unto all Sarvesham Purnam Bhavatu May fullness be unto all Sarvesham Mangalam BhavatuMay prosperity be unto allOm Shanti,Shanti,Shantihi Om Peace, Peace, Peace  

Santhi Mantra Sarve Bhavantu Sukhinaha May all be happySarve Santu Niramayah May all be free from all diseaseSarve Bhadrani Pashyantu May all enjoy what is auspiciousMa Kaschid Dhuka Bhag Bhavet May none suffer from sorrow. Om Shanti,Shanti,Shantihi Om  Peace, Peace, Peace  

Gayathri Mantra Om bhur buvah svaha On the physical plane, the subtle plane, and the causal plane Tat savitur varenyam we meditate on the divine light of the sun of spiritual consciousness bhargo devasya dhimahi dhiyo yo nah prachodayat May it stimulate our power of spiritual perception Om Shanti,Shanti,Shantihi Om  Peace, Peace, Peace  

Om Sahana Vavatu… Shanthi mantra Om Sahana Vavatu Sahanau Bhunaktu May he protect both of us (teacher & student), May he nurture both of usSahaveeryam Karavavahaie May we both acquire the caliber to self-realizationTejasvinaa vadheetamastu May our study be fruitfulMaa vidhvishavahaie May we not argue with each other (teacher & student)Om Shanti,Shanti,Shantihi Om  Peace, Peace, Peace

External respiration?External respiration refers to the inhalation of oxygen and exhalation of carbon dioxide. It refers to the exchange of gases that takes place in the environment. Internal respiration? Internal respiration refers to the diffusion of oxygen into and carbon dioxide out of the bloodstream. It refers to the exchange of gases that takes place between the blood cells.

What is the breathing pattern we should adopt for forward bending asana?Exhalation on downward bend, making room for going into the motion as deep as possible with a lifted diaphragm. What is the breathing pattern we should adopt for backward bending asana?The most ideal breathing pattern for backward bending asana is to inhale on the upward movement, allowing for an outward expansion in the torso and an extension in the spine. What is the breathing pattern we should adopt for lateral bending asana? The breathing pattern most ideal for lateral bending asana is inhalation when standing upright and exhalation when bent on either side. What is the breathing pattern we should adopt for twisting asana?Exhale as you move away from your core and engage it in a twist, and inhale as you come to neutral. What is the breathing pattern we should adopt for arm balancing asana?Exhale while bearing the weight on arms, and inhale when relaxing. What is the breathing pattern we should adopt for axial extension asana?Inhale as you extend upwards, and exhale as you return back to the plant your feet on the ground. Why we should breathe.We should breathe into our poses as it allows us to experience a deeper stretch. It also helps deal with the muscle fatigue of practice, reducing the amount of muscular pain experienced. Why we should breathe in nose, why not in mouth.When one breathes through the mouth, particulate matter is not filtered out, nor is the air inhaled humidified. These are two functions carried out by the nose hair and mucous lining present in the nasal passage. As we breathe through the mouth, this process does not occur.

With regards to the transportation of oxygen and carbon dioxide, the goal is to move oxygen in and carbon dioxide out of the bloodstream through the steady breathing pattern of inhalation and exhalation. The inhale on all upward movements is when the air passes through the nasal passages – where particulate impurities are removed and air is humidified. This then passes into the alveoli through the trachea that branches into bronchi that further split into bronchioles. The oxygen is diffused into the bloodstream through the capillaries present in the alveolar and the carbon dioxide diffused out, which is expelled through the same path air takes into the lungs when an exhale occurs on a downward movement.

With the inhalation of air, it passes through the nasal passage where particulate impurities are removed and the air is humidified, before passing into the trachea, down the bronchi, into the bronchioles finally reaching the alveoli and air sacs. In the alveolar, the oxygen is absorbed into the bloodstream by diffusion through its capillaries and carried to the heart by the pulmonary artery, while the waste products like carbon dioxide are diffused out of the blood that comes to the lungs from the pulmonary vein, and out the very same path the air comes in through.

The accessory muscles involved for respiration are the external intercostal, the sternocleidomastoids, the scalene, the trapezius and the pectoralis major and minor.

Uttanasana or Standing Forward Bend – Contraindication: People with back pain should not bend forward fully. Bend from hips, keeping spine straight, until the back forms nighty degree angle with the legs or bend only as far as comfortable. Chaturanga – Contraindication: People with serious back problem, high blood pressure or heart conditions should not do this practice Urdhva mukha Svanasana : – Contraindication : People suffering with peptic ulcer, hernia, intestinal tuberculosis or hyper thyroidsm Adho mukha svanasana, downward facing dog – Contraindication: People with knee pain and back pain should keep legs slightly apart and slightly bend Inhale, jump or step your feet up between – Contraindication: People with back pain and knee pain should avoid jumping

“Om Mitraya Namah” – Salutation to friends. “Om Ravayre Namah” – Salutation to one who shines “Om Suryaya Namah” – Salutation to one who is responsible for bringing activity. “Om Bhanave Namah” – Salutation to One who illumines “Om Khagaya Namah“ – Salutation to  who moves quickly “Om Pushne Namah” –Salutation to one who gives nourishment and fulfillment. “Om Hiranyagarbhaya Namah” –Salutation to golden color cosmic self “Om Marichaye Namah” – Salutation to one who light with infinite number of rays “Om Adityaya Namah” – Salutation to the son of Aditi, the cosmic divine Mother “Om Savitre Namah” – Salutation to one who is responsible for life. “Om Arkaya Namah” – Salutation to one who is worthy of praise and glory “Om Bhaskaraya Namah” – Salutation to one who gives wisdom and cosmic illumination

Contraindication Pranamasana or Prayer Pose – Contraindication: everyone can do Hasta Uttanasana or Raised Arms Pose – Contraindication: everyone can do Uttanasana or Standing Forward Bend – Contraindication: People with back pain should not bend forward fully. Bend from hips, keeping spine straight, until the back forms nighty degree angle with the legs or bend only as far as comfortable. Ashwa Sanchalanasana or Equestrian pose – Contraindication: People with knee pain should keep a support on the knee, like towel Phalakasana or Plank Pose – Contraindication: People with high blood pressure and heart issue should not stay in this pose for long Ashtanga Namaskar or Eight-Limbed Pose – Contraindication: People with serious back problem, high blood pressure or heart conditions should not do this practice Bhujangasana or Cobra Pose – Contraindication: People suffering with peptic ulcer, hernia, intestinal tuberculosis or hyper thyroidsm Parvatasana or Inverted V Pose – Contraindication: People with knee pain and back pain should keep legs slightly apart and slightly bend Benefits Pranamasana or Prayer Pose – Benefit: State of concentration and calmness in preparation for the performance of the practice Hasta Uttanasana or Raised Arms Pose – Benefit: provide good stretch on the abdomen and expands lungs Uttanasana or Standing Forward Bend – Benefit: back stretch and pelvic region, also good relaxing pose Ashwa Sanchalanasana or Equestrian pose – Benefit: strengthens the entire skeletal structure. It is good stretch to neck shoulder, back and chest, releasing feelings of congestion. Improves balance Phalakasana or Plank Pose – Benefit: strengthens the hands, shoulders, back, thigh, hip, chest and improves balance Ashtanga Namaskar or Eight-Limbed Pose – Benefit: strengthens the legs and arms muscles, spine and shoulder blades Bhujangasana or Cobra Pose – Benefit: strengthens chest, lower back, thigh, hip Parvatasana or Inverted V Pose – Benefit: works on hand, lower back, thigh, hip and hamstrings

Ideal time to practice Hatha yoga The ideal time to practice hatha yoga is morning and evening, however it can be practice anytime after one hour of eating food. What place is ideal for hatha yoga Yoga should be practiced indoors with minimum distraction Type of diet for hatha yoga Practitioner should eat very light food, less spice and oil as these food takes long time to digest. Age limit for hatha yoga There is no age limit to practice hatha yoga, however, extra care to be taken while taking class of elderly and young children as the bone density is very low of these age groups. Does children can practice hatha yoga Children can practice hatha yoga, however, the asana which needs to be holding for longer with zero momentum should be avoided for children as this can harm the growth of body. Who should avoid inverted poses People suffering with serious back problem, high blood pressure or heart conditions, hernia and intestinal tuberculosis should not do this practice The time between bath and yoga practice The yoga should be practice after at least 1 hour of bathing.

Hypoventilation refers to decreased breathing rate. It is characterized by slow, shallow breathing. This can be managed through pranayama practices like Bhastrika Pranayama,

Hyperventilation refers to increased rate of breathing. It is characterized by rapid, deep breathing. This can be managed through pranayama practices like Ujjayi Pranayama, Nadi Shodana Pranayama and Brahamari Pranayama

Paroxysmal nocturnal dyspnea (PND) describes a shortness of breath during sleep that comes on suddenly, causing the person to wake up gasping. Kechari Mudra Ujjayi Pranayama Brahmari Pranayama Naukasana

Refers to general shortness of breath, accompanies by tightness in the chest or feeling of suffocation. A few practices are as follows: Dhanurasana Jalaneti Shavasana