Lotus Posture (Padmasana)
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Thula Posture
Place and Time to practice Yogasanas:
Yoga should be practiced in the early morning. Because nature is pleasant in the morning and the mind is fresh after a long sleep. Those who do not have time in the morning to practice can conveniently practice yoga in the evening also. The important thing is that one has to practice yoga regularly. What is more important is how regular you are in doing the yoga than how much you do it. Those suffering from major health disorders and pregnant women, consult the yoga master before performing yoga. Any person, who has undergone any surgical operation, should avoid practicing yoga for at least six months. If they regain the health after operation, they can gradually practice with simple yogasanas. Woman during menstruation period should avoid practicing yogas. Daily practicing yogic postures for half an hour to one hour will be sufficient. Breathing exercises should be done before all yogic postures.
Food Habits:
If we just understand the meaning of the word "DIET" – first three letters "DIE" give us the meaning of death and the last letter "T" indicates the word "TONGUE" that is , if we will not control our tongue we will die easily and soon. Therefore, the word DIE comes before the letter T. and there is no much difference between the words FOOD and FOOL. Therefore, every yoga practitioner must be aware of food habits. It is very much essential to attain the benefits of yoga. The consumption of food, the quality, quantity of consumption, the method, the style of food pattern, and the taste differ from person to person. A detailed food and posture list is given at the end of the book. The yogic postures should practice with empty stomach.
Classification of Yoga:
1. Breathing yoga
2. Physical yoga
3. Meditation yoga.
BREATHING YOGA (EXERCISE)
Before practicing the breathing exercise, we have to acquire the basic knowledge of breathing. Most of the people are not aware of breathing because we get air freely, but breathing exercises have great significance in maintaining health of any living being. Knowingly or unknowingly, every living creature requires breathing without any break. Voluntarily or involuntarily, this process is continuing from our birth to death.
When we are inside our mother‟s womb, we breathe through the umbilical cord. However, after birth, we start taking oxygen from the air, and breathing becomes a continuous process until death. Breathing thus distinguishes a living thing from a non-living thing. There is a theory under lying in yoga that our body maintains a thermostat system. The lungs and the skin are the components of the system. In spite of this the yogis have observed the following that the medical world admits only partially, because the nature and magnitude of the features quoted below vary considerably from person to person. However, the theory is found to be true and useful and lays down a strong basis to the breathing. Some facts are always mysterious. The power and energy we imbibe out of breathing is immeasurable and the high resistance power and endurance we get out of it is inexplicable. The features of our breathing process given below: 1. We could not use our both nostrils one time for breathing. 2. We can breathe by one nostril either left of right nostril for onetime. 3. If one nostril is opening, the other is closed or partially open. 4. Every one hour, or one and half hour gap the other nostril opens and the first one will close or partially open to maintain body temperature. 5. If both nostrils, continuously open for a longtime it will be the causation for death. 6. Every day one or one and half hour gap, our breathing changes to maintain the body temperature.
Breathing Chart– illustrated below. Days
Early Morning
Breathing
Sunday
First right nostril opens and left nostril remains closed or partially open.
Monday
first Left nostril opens and Right nostril remains closed or partially open
Tuesday
first Right nostril opens and left nostril remains closed or partially open
Wednesday
first Left nostril opens and Right nostril remains closed or partially open
Thursday
first Left nostril opens and right nostril remains closed or partially open
Friday
first Right nostril opens and Left nostril remains closed or partially open
Saturday
first Left nostril opens and right nostril remains closed or partially open
Yoga chart For Beginners:
Yoga chart For Beginners:
All the yogic postures should be practiced ten times a day, and at the end practice the Complete Relax Yogic Posture for three minutes.
Week
Yoga and Counter yoga
First week
Cobra Posture and Raised Feet Posture, Lotus posture, Bow posture
Second week
Triangle Posture and Crossed Triangle Posture, Lotus posture
Third week
Diamond Posture, Supline Ankle Posture and Crescent Moon posture
Forth week
Diamond Posture, Camel Postures and Gesture yogic posture.
Fifth Week
Camel Postures, Lotus posture, Inverted Posture, Supline Ankle posture. Bridge posture.
From sixth week practice each yoga thrice only
Sixth Week
Triangle Posture and Crossed Triangle Posture. Shoulder standing posture, Fish posture. Bridge posture
Seventh Week
Cobra Posture and Raised Feet Posture, Plough Yogic Posture, Lotus posture and Gesture yogic posture, Lotus posture, Bow posture
Eight Week
Camel Postures, Angle Posture, Head standing Posture, Gesture yogic postures,
Ninth week
Triangle Posture and Crossed Triangle Posture; Lotus posture, Head standing Posture and Rabbit or Crescent Posture.
Tenth Week
Select and practice the yogic postures according to your practical experience.
All the yogic postures should be practiced ten times a day, and at the end practice the Complete Relax Yogic Posture for three minutes.
Week
Yoga and Counter yoga
First week
Cobra Posture and Raised Feet Posture, Lotus posture, Bow posture
Second week
Triangle Posture and Crossed Triangle Posture, Lotus posture
Third week
Diamond Posture, Supline Ankle Posture and Crescent Moon posture
Forth week
Diamond Posture, Camel Postures and Gesture yogic posture.
Fifth Week
Camel Postures, Lotus posture, Inverted Posture, Supline Ankle posture. Bridge posture.
From sixth week practice each yoga thrice only
Sixth Week
Triangle Posture and Crossed Triangle Posture. Shoulder standing posture, Fish posture. Bridge posture
Seventh Week
Cobra Posture and Raised Feet Posture, Plough Yogic Posture, Lotus posture and Gesture yogic posture, Lotus posture, Bow posture
Eight Week
Camel Postures, Angle Posture, Head standing Posture, Gesture yogic postures,
Ninth week
Triangle Posture and Crossed Triangle Posture; Lotus posture, Head standing Posture and Rabbit or Crescent Posture.
Tenth Week
Select and practice the yogic postures according to your practical experience.
Important Instructions for practitioners
Important Instructions for practitioners
1. Yogic postures may be practiced after bath. If any one takes oil bath, he should avoid practicing yoga on that day.
2. Do not practice the yogic postures immediately after meals. Leave about 5 hours after meals. However, morning time is preferable to practice yogas.
3. Do not over exert beyond your capacity to perform the yogic postures for long time or duration.
4. Daily practicing is essential to get the fast, durable results and a sustainable habit.
5. Woman should not practice yogic postures during menstrual period. Pregnant women should stop practicing yogic postures after the second month of pregnancy, and again start to practice three months after delivery.
6. Relaxing the body in each yogic posture is of vital importance; Remove all tensions when practicing yogic postures.
7. Yogic postures and physical exercises should not be combined. Beginners should start to practice the yogic postures as per the given chart.
1. Yogic postures may be practiced after bath. If any one takes oil bath, he should avoid practicing yoga on that day.
2. Do not practice the yogic postures immediately after meals. Leave about 5 hours after meals. However, morning time is preferable to practice yogas.
3. Do not over exert beyond your capacity to perform the yogic postures for long time or duration.
4. Daily practicing is essential to get the fast, durable results and a sustainable habit.
5. Woman should not practice yogic postures during menstrual period. Pregnant women should stop practicing yogic postures after the second month of pregnancy, and again start to practice three months after delivery.
6. Relaxing the body in each yogic posture is of vital importance; Remove all tensions when practicing yogic postures.
7. Yogic postures and physical exercises should not be combined. Beginners should start to practice the yogic postures as per the given chart.
Bridge Posture or Reverse -Bow Posture
Camal Posture
Fish Posture with Lotus Posture
Fish Posture position - with Veerasasa
Scale Posture
Thula Posture
Locast posture -1
Cobra Posture
Place and Time to practice Yogasanas:
Place and Time to practice Yogasanas:
Yoga should be practiced in the early morning. Because nature is pleasant in the morning and the mind is fresh after a long sleep. Those who do not have time in the morning to practice can conveniently practice yoga in the evening also. The important thing is that one has to practice yoga regularly. What is more important is how regular you are in doing the yoga than how much you do it. Those suffering from major health disorders and pregnant women, consult the yoga master before performing yoga. Any person, who has undergone any surgical operation, should avoid practicing yoga for at least six months. If they regain the health after operation, they can gradually practice with simple yogasanas. Woman during menstruation period should avoid practicing yogas. Daily practicing yogic postures for half an hour to one hour will be sufficient. Breathing exercises should be done before all yogic postures.
Food Habits:
If we just understand the meaning of the word "DIET" – first three letters "DIE" give us the meaning of death and the last letter "T" indicates the word "TONGUE" that is , if we will not control our tongue we will die easily and soon. Therefore, the word DIE comes before the letter T. and there is no much difference between the words FOOD and FOOL. Therefore, every yoga practitioner must be aware of food habits. It is very much essential to attain the benefits of yoga. The consumption of food, the quality, quantity of consumption, the method, the style of food pattern, and the taste differ from person to person. A detailed food and posture list is given at the end of the book. The yogic postures should practice with empty stomach.
Classification of Yoga:
1. Breathing yoga
2. Physical yoga
3. Meditation yoga.
BREATHING YOGA (EXERCISE)
Before practicing the breathing exercise, we have to acquire the basic knowledge of breathing. Most of the people are not aware of breathing because we get air freely, but breathing exercises have great significance in maintaining health of any living being. Knowingly or unknowingly, every living creature requires breathing without any break. Voluntarily or involuntarily, this process is continuing from our birth to death.
When we are inside our mother‟s womb, we breathe through the umbilical cord. However, after birth, we start taking oxygen from the air, and breathing becomes a continuous process until death. Breathing thus distinguishes a living thing from a non-living thing. There is a theory under lying in yoga that our body maintains a thermostat system. The lungs and the skin are the components of the system. In spite of this the yogis have observed the following that the medical world admits only partially, because the nature and magnitude of the features quoted below vary considerably from person to person. However, the theory is found to be true and useful and lays down a strong basis to the breathing. Some facts are always mysterious. The power and energy we imbibe out of breathing is immeasurable and the high resistance power and endurance we get out of it is inexplicable. The features of our breathing process given below: 1. We could not use our both nostrils one time for breathing. 2. We can breathe by one nostril either left of right nostril for onetime. 3. If one nostril is opening, the other is closed or partially open. 4. Every one hour, or one and half hour gap the other nostril opens and the first one will close or partially open to maintain body temperature. 5. If both nostrils, continuously open for a longtime it will be the causation for death. 6. Every day one or one and half hour gap, our breathing changes to maintain the body temperature.
Breathing Chart– illustrated below. Days
Early Morning
Breathing
Sunday
First right nostril opens and left nostril remains closed or partially open.
Monday
first Left nostril opens and Right nostril remains closed or partially open
Tuesday
first Right nostril opens and left nostril remains closed or partially open
Wednesday
first Left nostril opens and Right nostril remains closed or partially open
Thursday
first Left nostril opens and right nostril remains closed or partially open
Friday
first Right nostril opens and Left nostril remains closed or partially open
Saturday
first Left nostril opens and right nostril remains closed or partially open
Sirasaasanam posture
Triangle Posture Position -1
Yoga Mutra Posture -1
Halasana postion -1
Crossed -TriangleYogic Posture
Locast Yogic Posture
Inverted Yogic Posture position -1
Inverted yogic Posture Position-2
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Locast yogic Posture
Nice postures & Photos
ReplyDeletePlease add the steps to be followed for each yogic posture along with their benefits.
Also please mention the Do's & Don'ts for each asana so that one can avoid common errors.
Very nice and usefull informations for new generation. People who are working with computers always face lot of health problems. Yoga will give good solutions. Congrats.
ReplyDeleteDr.N.Rajmohan
Victor George
ReplyDeleteReally Great it will be a best gift for the people those who are all wish to do exercise,
Thanks a lot for a good effect,
Victor George
அற்புதமான தகவல்கள்... தொடர்ந்து யோகா பற்றிய செய்திகளை தெரிவிக்கவும்... நன்றி
ReplyDeleteஇந்த மாதிரி நல்ல விஷயத்தை ஆறு மாசம் முன்பே அனுப்பியிருக்கலாம்!
எம்.ஜி.ஆர். கணேஷ்