Академический Документы
Профессиональный Документы
Культура Документы
Preparation
1. Wear comfortable outfit.
2. Attend natures call before starting yogic practices.
3. Yogic practice can be done before meals or 3 hrs after meals.
4. A cup of milk/tea/fruit juice can be taken if so desired 30 minutes before
the practice.
5. Spread Yoga Mat or any thick mattress.
Note: Postural exercises involving intra-abdominal compression should be
discontinued for the first three days of menstruation and also during
advanced pregnancy.
Om Saha Nau-Avatu |
Saha Nau Bhunaktu |
Saha Viiryam Karavaavahai |
Tejasvi Nau-Adhiitam-Astu Maa Vidvissaavahai |
Om Shaantih Shaantih Shaantih ||
Meaning:
1: Om, May God Protect us both (the teacher and the student),
2: May God Nourish us both,
3: May we Work Together with Energy and Vigor,
4: May our Study be Enlightening and not give rise to Hostility,
5: Om, Shanti, Shanti, Shanti.
3. Warm-up exercises
3.1 Forward Hand Stretching
Forward Hand Stretching
1.
2.
3.
4.
5.
2.
3.
4.
5.
4. Yoga Asanas
4.1 Talasana
Talasana
Type: Exercise for the spine vertical stretching
First Variation
1. Stand erect with one feet apart and spine straight.
2. Inhaling raise one arm from the front and simultaneously rising
on both the heels, arm taut, touching the ear with palm
inwards.
3. Reach maximum stretch position, maintain for some seconds in
retention.
4. Exhaling bring hands downwards slowly simultaneously
bringing heels down. Repeat with the other arm.
5. Do it four times with alternate use of arm.
Second Variation
Do exactly as above, with both the arms.
Benefits: Stretches the entire body to its full length. Relieves the
compression of the cartilages of the spine. It stretches the skeletal
muscles. Encourages freedom to and growth of the lungs, heart and
other vital organs. This energizing pose develops physical and mental
balance, stretches. It also stretches and strengthens the thighs,
calves, ankles and feet while releasing bound up energy from key
places like the ankles, under the arms, hands and fingers, spine and
waist. The rhythmic breathing helps expansion of lungs and develops
ProjectSelf Yoga Sessions: Handout Material
www.Yogalifeusa.org, yogalifeusa@gmail.com
respiratory muscles.
Precautions: Cardiac problems in acute stage, vertigo. In case of
severe back problems avoid raising the heels and going on toes.
5. Pranayama
5.1 Anuloma-viloma Pranayama
Anuloma-viloma Pranayama
1. Assume a meditative posture and use thumb and last two fingers
or little finger alone for breathing.
2. Have 2 seconds (1) suspension or pause before undertaking
deep breathing.
3. Breathe in slowly and uniformly through the right nostril to a
count of 4 seconds (2) inhalation closing your left nostril with the
last two fingers of the right hand.
4. Hold the breath, by immediately closing the right nostril with the
thumb, to a count of 4 seconds (3) retention both nostrils
closed.
5. Breathe out gently through the left nostril closing the right one
with the thumb to a count of 4 seconds (4) exhalation.
6. Breathe in immediately through the left nostril to a count of 4
seconds (5) inhalation keeping the right nostril closed.
7. Retention of breath as before, closing both the nostrils, to a
count of 4 seconds (6) retention.
8. Breathe out through the right nostril by closing the left one for 4
seconds (7) exhalation.
9. A period of expiratory standstill or a pause natural to a complete
round for 4 seconds (8) suspension.
FREQUENCY: 4 rounds. Practice both in the morning and in the
evening.
BENEFITS: Improves digestion; brings regulation and unification of
breathing movement; brings harmony between all acts of respiration;
provides beneficial effects on heart and brain.