Description
YOGA
(Practices – Breathing Practices & Pranayama, Sithilikarana & Asanas, Kriyas, Mudras, Bandhas, OM & Cyclic Meditations & Yoga Counselling )
CONTENTS
| Page No. | ||
| 1 | YOGA AND MODERN LIFE | 1 |
| 1.1 Introduction | 1 | |
| 1.2 Understanding Yoga | 1 | |
| 1.3 Definition of Yoga | 3 | |
| 1.4 The Four Streams of Yoga | 4 | |
| 1.5 Why Yoga? | 6 | |
| 2 | BREATH – THE BRIDGE | 9 |
| 2.1 Introduction | 9 | |
| 2.2 Breathing Practices | 10 | |
| Standing | 10 | |
| 2.2.1 Hands In and Out Breathing | 10 | |
| 2.2.2 Hands Stretch Breathing | 11 | |
| 2.3.3 Ankles Stretch Breathing | 13 | |
| Sitting | 13 | |
| 2.2.4 Dog Breathing | 13 | |
| 2.2.5 Rabbit Breathing | 14 | |
| 2.2.6 Tiger Breathing | 15 | |
| 2.2.7 Sasankasana Breathing | 16 | |
| Supine | 17 | |
| 2.2.8 Straight Leg Raise Breathing | 17 | |
| 3 | LOOSEN YOURSELF (Sithilikarana) | 19 |
| 3.1 Introduction | 19 | |
| 3.2 Sthiti (initial) and Sithila (relaxation) Protures for all Sithilikarana Vyayama and Asanas. | 20 | |
| 3.3 Sithilikarana Vyayama (Loosening Exercise) | 24 | |
| 3.3.1 Jogging | 24 | |
| 3.3.2 Forward and Backward bending | 26 | |
| 3.3.3 Side bending | 27 | |
| 3.3.4 Twisting | 28 | |
| 3.3.5 Pavanamuktasana Kriyas | 29 | |
| 4 | HARMONISE AND RELAX (ASANAS) | 33 |
| 4.1 Suryanamaskar | 33 | |
| 4.2 Yogasanas | 38 | |
| 4.3 Practice of Yogasanas and Relaxation | 44 | |
| Standing Postures | 44 | |
| 4.3.1 Ardhakati Cakrasana | 44 | |
| 4.3.2 Ardha Cakrasana | 45 | |
| 4.3.3 Pada Hastasana | 46 | |
| 4.3.4 Trikonasana | 47 | |
| 4.3.5 Parivrtta Trikonasana | 48 | |
| 4.3.6 Parsvakoasana | 49 | |
| Sitting Postures | 50 | |
| 4.3.7 Vajrasana | 50 | |
| 4.3.8 Sasankasana | 51 | |
| 4.3.9 Supta- Vajrasana | 52 | |
| 4.3.10 Pascimatanasana | 52 | |
| 4.3.11 Ustrasana | 53 | |
| 4.3.12 Vakrasana | 54 | |
| 4.3.13 Ardha Matsyendrasana 55 | ||
| 4.3.14 Hamsasana | 56 | |
| 4.3.15 Mayurasana | 57 | |
| Prone Postures | 58 | |
| v 4.3.16 Bhujangasana | 58 | |
| 4.3.17 Salabhasana | 59 | |
| 4.3.18 Dhanurasana | 60 | |
| Supine Postures | 61 | |
| 4.3.19 Sarvangasana | 61 | |
| 4.3.20 Matsyasana | 62 | |
| 4.3.21 Halasana | 63 | |
| 4.3.22 Cakrasana | 64 | |
| Topsy Turvy Postures | 65 | |
| 4.3.23 Ardha Sirasana | 65 | |
| 4.3.24 Sirsasana | 66 | |
| Relaxation Techniques | 68 | |
| 4.3.25 Instant Relaxation Technique (IRT) | 68 | |
| 4.3.26 Quick Relaxation Technique (QRT) | 69 | |
| 4.3.27 Deep Relaxation Technique (DRT) | 69 | |
| 5 | BALANCE -THE VITAL LIFE (PRANAYAMA) | 75 |
| 5.1 Prana and Pranayama | 75 | |
| 5.2 Schools in Pranayama | 76 | |
| 5.3 Postures for Pranayama and Meditation | 77 | |
| 5.3.1 Vajrasana | 77 | |
| 5.3.2 Siddhasana and Siddhayoni Asana | 78 | |
| 5.3.3 Sukhasana | 79 | |
| 5.3.4 Padmasana | 79 | |
| 5.4 Mudras for Pranayama | 80 | |
| 5.4.1 Cin Mudra | 80 | |
| 5.4.2 Cinmaya Mudra | 80 | |
| 5.4.3 Adi Mudra | 81 | |
| 5.4.4 Brahma Mudra | 81 | |
| 5.4.5 Nasika Mudra | 82 | |
| 5.5 Preparatory Practices for Pranayama | 82 | |
| 5.5.1 Cleansing Breath (Kapalabhati Kriya) | 82 | |
| 5.5.2 Vibhagiya Svasana | 84 | |
| 5.6 Pranayama | 88 | |
| 5.6.1 Surya Anuloma Viloma Pranayama | 88 | |
| 5.6.2 Candra Anuloma Viloma Pranayama | 90 | |
| 5.6.3 Nadisuddhi Pranayama | 91 | |
| 5.6.4 Cooling Pranayama | 91 | |
| 5.6.5 Bhramari Pranayama | 94 | |
| 6 | YOGA AND CLEANSING | 97 |
| 6.1 Introduction | 97 | |
| 6.2 Objectives | 97 | |
| 6.3 Cleansing Breaths | 98 | |
| 6.4 Major Kriyas | 101 | |
| 6.4.1 Jyoti Trataka | 101 | |
| 6.4.2 Neti | 110 | |
| 6.4.3 Dhouti | 113 | |
| 6.4.4 Nauli | 116 | |
| 6.4.5 Sankhapraksalana | 119 |
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