Yog Asanas

YOG ASANAS

Asanas are practiced for physical fitness and to keep body under control. If body is under control, its easy for mind to be in control. Asanas are pre-requisite for meditation.

Lets now discuss about some flexibility exercise's combined with important asanas introduced by Esteemed Sage Maharishi Patanjali.

Exercise Section:

Exercise 1 - Toe bending, Ankle stretching & rotating:

• Sit erect with back support, legs in front and feet's facing parallel to opposite wall.
• Squeeze both the toes maximum and release. Repeat the same cycle 10 times.

• Sit erect with back support, legs in front and feet's facing parallel to opposite wall.
• Stretch feet maximum (fingers pointing opposite wall) remaining in this position for few seconds.
• Then, stretch feet maximum in opposite direction (fingers pointing inwards).
• Come back to normal position. Repeat the action for 10 counts.
• Rotate both the ankles in clockwise and anti-clockwise for 10 counts.

Exercise 2 - Hands clenching:

• Sit in sukhasan (crossed leg) and keep hands in front with fingers stretched maximum.
• Then, close and open the fingers with maximum strength.
• Repeat the action for at-least 10 counts.

Exercise 3 - Wrist bending:

• Sit in any pose, keep the hands in front and bend it from wrist above and below to maximum.
• Then, come back to normal position.
• Repeat the action for at-least 10 counts.

Exercise 4 - Shoulder socket rotation:

• Rotate shoulders in clockwise direction 5 times, as shown in fig.
• Then, rotate shoulders in anti-clockwise direction 5 times, as shown in fig.

Pre-requisite for Advanced Asanas:

Stretching poses:

Stretch 1: Side lying, one leg raises:

• Lying at left side, raise one leg to maximum level till body allows and bring it down slowly.
• Repeat the action for at-least 10 counts.
• Do the same stretches lying at right side lifting left leg for 10 counts.

Stretch 2: Front lying, leg raises:

• Lift the left leg to the maximum level with feet facing ceiling and bring it down slowly.
• Repeat the action for at-least 10 counts.
• Do the same stretches 10 counts. for right leg.

Stretch 3: Front lying, leg sideways:

• Lift left leg slightly and bring it to right side giving maximum stretch and take it back.
• Make sure head faces opposite side during stretch and both shoulder's grounded fully.
• Repeat the action for at-least 10 counts.
• Do the same stretches 10 counts. for right leg.

Stretch 4: Side lying, both leg raises:

• Lying at left side, raise both legs to certain level as shown in fig. B and bring it down slowly.
• Repeat the action for at-least 10 counts.
• Do the same stretches lying at right side lifting both legs for 10 counts.

Stretch 5: Side lying, hip abduction:

Asanas Section:

Asana 1 - Vajrasana:

• Please sit in Vajrasana immediately after food consumption for effective digestion.
• Practicing this asana regularly (daily at-least 10 mins.) improves body stamina.

Asana 2 - Shashakasana (Relaxing pose):



• Sit in Vajrasana, breath-in breath-out, then bend forward keeping forehead in floor.
• Make sure hand touches the feet or both hand holding each other in the back.
• Important point to note is: forehead should compulsorily touch the floor.
• Remain in this position for at-least 5 mins. in normal breathing.
• This posture calms mind and improves the blood flow towards brain giving instant freshness.

  Asana 3 - Mandukasana:

• Sit in vajrasana, keep both the hands pressing the stomach as shown in fig.
• Then, bend forward with holding on breath inside.
• Be in this pose for at-least 10 counts, then come back to normal position.
• This asana helps to flatten the stomach if done regularly.

Asana 4: Ardhamatsyendrasana (Half spinal twist):

• Follow the steps from 1 to 5. using the left leg resting on right leg. Step 5 is the final pose.
• Remain in step 5 for at-least 10 sec. and come back to normal position.
• Follow the same steps for the other direction too.
• Repeat the same action for at-least 10 times (5 times each direction)

 Asana 5: Gomukhasana (Cow face pose):

• Place the right leg on left and lift the right hand to catch the other hand from back as shown.
• Try the lock both the hands, although its tough to hold on initially. Rest in the pose for 5 sec.
• Towel or kerchief can also be used to bridge the connection between hands.
• Similarly follow the above steps for the other hand.
• Repeat the action for at-least 10 times. (5 times for each hand).

Asana 6: Paschimottanasana (Seated forward bend pose):

• Sit with legs in front and hands raised. Slowly bend forward with hands holding the feet.
• Make sure the lower back is fully stretched, so as to hold the feet perfectly.
• Rest in this position for at-least 10 secs. till the body allows.
• Pose helps in strengthening spine and treating diabetes.Repeat the action for at-least 10 times.

Asana 7: Dhanurasana (Bow pose):

• Follow the steps from 1 to 4. Rest in the final pose for at-least 10 sec. till body allows.
• This pose stretches the whole body and activates internal organs to perform effectively.
• Repeat the action for at-least 10 counts.

Asana 8: Shalabhasana (Locust pose):

• Repeat the pose for at-least 10 counts till body allows.
• This asana strengthens the lower back muscle.

Lung Strengthening technique in 2mins (Important Video) :



Pranayama

                                       PRANAYAMA

Pranayama is the oldest natural healing technique for common ailments like cold, cough to dangerous life threatening disease like mental depression. 'Prana' as the name indicates 'life force' and 'Yama' means 'to control or to regulate'. The concept behind pranayama is 'Life force control'. Life force forms a very close relation with breath in human body. If breath pattern is balanced and consistent, human body don't experience any form of illness. Average human breathing pattern stood at 16 breaths / minute. A person doing pranayama regularly has around 12 breaths / minute and enjoys a healthy peaceful life without illness.

Note: Pranayama to be strictly practiced:

1) with empty stomach i.e. after 2.5 hrs. of food consumption.

2) in a calm open clean environment without pollution & AC. (preferably early morning)

3) wearing loose clothes.
4) sitting in Sukhasan (crossed leg position) as shown below.

Pranayama 1 - Breath in & blow out:

• Sit with spine erect, face parallel to ground, palms facing up resting on thighs.
• Breath in slowly through nose and breath out through mouth.
• Repeat the breath-in and breath-out action for at-least 10 counts.

Pranayama 2 - Bhasthrika:

• Sit with spine erect, face parallel to ground, palms facing up resting on thighs.
• Inhale and exhale through nose rapidly without making any noise. (see arrow mark in fig.).
• The action should be smooth without damaging internal nose.
• Repeat the inhalation & exhalation action for at-least 54 count.

Pranayama 3 - Kaphalbati (Fire Breath):

• Sit with spine erect and body slightly bent forward, hands resting on thighs or holding hip.
• Exhale through nose bringing bowel in-wards rapidly. (see arrow mark in figure)
• Both exhaling action and bowel in-ward action to be done in tandem.
• Repeat the action for at-least 54 count. Please do this action 2 times.

Pranayama 4 - Agnisar:

• Sit with spine erect, face parallel to ground, palms facing up resting on thighs.
• Make rapid bowel movement in and out without inhalation & exhalation. (see arrow mark).
• Repeat the action for at-least 30 counts. Please do this action 2 times.

  Pranayama 5 - Shunyak:

• Sit with spine erect, face parallel to ground, palms facing up resting on thighs.
• Inhale fully simultaneously bringing chin touch throat (Jalandhara bandha), contracting stomach fully in-wards (Uddiyana bandha) and lifting the genitals up(Mula bandha).
• Retain the breath in this position for at-least 10 sec. and come back to normal position.
• Repeat the action for at-least 10 counts. Bandhas alleviate stress and mental restlessness and bring about inner harmony and balance.

  Pranayama 6 - Anulomviolm:

• Sit with spine erect, face parallel to ground, keep left hand on left thighs as shown in fig.
• Keep left hand index and middle finger between eye brows.
• Close the right nostrils using thumb and in-hale slowly through left nostrils.
• Now, close left nostrils using ring finger, release right thumb and exhale through right nostrils.
• Repeat the in-hale and ex-hale action slowly and smoothly without noise for about 10 mins.

  Pranayama 7 - Simhasan:

• Sit with spine erect, face parallel to ground, keep both hands on thighs.
• Breath-in through nose and breath out through mouth opened roaring (creating huge noise) like lion with tongue stretched fully and face facing ceiling.
• This pose makes face looks young and shine. Repeat the action for 2 times only.

Pranayama 8 - Ujjayi:

• Sit with spine erect, face parallel to ground, keep both hands on thighs.
• Breath in and out through nose, narrow throat passage so the airway is tighter, making a rushing sound same as ocean (straining the throat).
• Press the chin firmly as shown below for few seconds. Then come to normal position releasing the breath from left nostrils (while closing right nostrils using right thumb).
• Repeat the action for at-least 5 times. Please drink water in-between for this pranayama.
• This pranayama cures cough, throat related issues. (avoids thyroid)

Pranayama 9 - Brahmari (Bee Breath):

• Sit with spine erect, face parallel to ground, close both ears & eyes using fingers
• Thumb closing ears, little fingers placed on lips, rest 3 fingers placed on eyes and nose.
• Inhale through both nostrils, taking slow deep breath-in.
• Long Exhalation through both nostrils using throat to make buzzing sound like Honey Bee.
• Do 5-10 rounds with more buzz without strain. This breath soothes nerve and calms mind. 

 Pranayama 10 - Sitkari (Cooling breath):

• Sit with spine erect, face parallel to ground, keep both hands on thighs.
• Breath-in through mouth as shown in fig. Lock the upper and lower teeth sections.
• Breath-in to the fullest making teeth hissing sound and remain in this position for 10 secs.
• Release the breath from left nostrils (while closing right nostrils using right thumb).
• Repeat the action for at-least 10 counts. This action cools the whole body.

Pranayama 11 - Deep Breathing:

• Sit in a meditative pose and take deep breath very very slowly and breath out slowly.  
• Please make sure there is absolute silence and calmness while breathing.
• Repeat the action for 10 minutes. This relaxes the mind, body, soul and gives freshness.

Pranavam OM chant (Sound of Sun):

• Sit with spine erect, face parallel to ground, keep hands one above other as shown in figure.
• Take a deep breath very very slowly and chant OM loudly and reduce tone gradually at end.
• Repeat the chant for at-least 10 times. This chant helps to connect with supreme lord.

Please do all 11 pranayama's daily including OM chanting.

Let's now discuss an important cleansing technique, which is to done once in a day (3 days a week).

Timings for doing Jal nethi: After 6 am and before 6 pm.

Jal Nethi: (effective in curing Sinus)

• Buy a Nethi plastic pot (as shown in fig. , available mostly in departmental stores)
• Prepare 2 glasses of warm water mixed with rock salt (only rock salt to be used)
• Fill the nethi pot with salt water. Kindly do this technique in washroom or near wash basin.
• Insert pot nozzle into right nostrils and bend head slightly towards left side. Water has to go inside right nostrils slowly and comes out through left nostrils cleaning the nasal passage.
• Once all water releases fully from nose, clean the nasal passage using hands by normal water.
• Insert pot nozzle into left nostrils and bend head slightly towards right side. Water has to go inside left nostrils slowly and comes out through right nostrils cleaning the nasal passage.
• Once all water releases fully from nose, clean the nasal passage using hands by normal water.
• There might be itching sensation in head while doing nethi, which is sign of cleaning (removes mucus and kills virus responsible for sinus, cold and other dis-comfort feeling)
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• Post Jal Nethi (Must-do activities):
• After, cleaning nostrils. Do 108 times Basthrika (rapid in-halation and ex-halation)
• Do 108 times Kapalbathi.
• Massage gently around nose and head.
• These are done to remove water, which might be stored inside nose while doing nethi.
• Care should be taken to remove water fully inside nose.

Lung expansion technique in 2mins (must see to maintain lung health) :