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2nd July 2019

Guru Dharmesh & Santosh

Indept Class

Foundation of yoga: How many positions do we have in one asana?

o Visualisation – Most important

o Starting Positing
o Getting into – Awareness of the body
o Staying in – Static
o Coming Back
o Dynamite - Starting & coming back to the same position – Founded by Shri

What do you get ?

o Flexibility – Range of movements in your joint

o Strength – Force of the movement – i.e how much can you take of your body
o Structural Alignment – how aligned are your body parts. One should be fully
focussed on once structure. Asanas are asymmetrical, it is done one at a time.
o Awareness – expansion, circle of life increases and reaches inner peace.


Movement Breadthing

Movement – Movements are to be learnt in asanas

a) Gravity
b) Contraction – i) Voluntary , ii) Involuntary digestion, respiration, circulation

Breadthing – Needs to be concentrated. Most important in Asanas

Types of joints in Yoga
Synovial joints contain synovial fluid because of which movement happens

Fulcrum Load Effort

Different Types of Asanas

 Meditative Asanas - 28
 Cultural Asanas – 86

Meditative Asanas
Helps concentration, Trans, Abstraction

 4 meditative postures to be known in Yoga – IMPORTANT

 Siddhasana
 Padmasana
 Simhasana
 Bhadrasana

 Mudras & Badhas

 Good for Conditioning
 Creates an element of duty

Yogendra Rhythm – Founded by Shri Yogendra Ji

Synchronise movement with breadthing to make sharper. / Started concept of count +

Lengthening / shortening
Agonist – muscles doing the work
Antagonist – Doing against the work
Synergistic – Synchronising Muscle

Different Muscles in Body




Erector Spine

Serratus Anterior



Adductor Magnus
Rectus Abdominis



Sthitaprarthanasan, Meditative Asanas - Sthitaprarthanasana is a meditative yoga asana

that helps maintain an erect posture and is essentially the iconic Indian prayer stance:
standing straight with palms joined at the chest. It is often performed as part of post natal
therapy for women undergoing pregnancy.

Meaning of Sthitaprarthanasana
Sthitaprarthanasana means the prayer pose in Sanskrit. The asana is essentially the stance
generally taken by Hindus during prayer.

Practice of Sthitaprarthanasana
Sthitaprarthasana is the starting point of Yogic postures. This is recommended as the first
lesson in Yoga postures. The Prarthanasanas are a series of postures for prayer, out of which
the Shitaprarthanasana is the easiest.

A sequential process for performing Sthitaprarthanasana follows

* Keep the feet together and place all the weight upon the balls of the feet.
* Throw the head and chest well up, the shoulder blades should fall flat upon the back, the
abdominal muscles are deflated at their lower part but not necessarily drawn inwards and
fuller just below the ribs
* The pelvis should be slanted at such an angle so as to prevent any exaggeration of the
lumbar curve
* The knees should be straight but not stiff, the legs together, touching each other (above
the knees), and the hands folded and brought over the sternum.
One should avoid tension, and relax the mind and fix the eyes on any object kept in front.

The purpose is to gain steadiness through gradual control over the voluntary muscular
movements. This prayer-pose, thus, serves a threefold purpose. This pose offers through
steadiness the best physical attitude for prayer in standing and also teaches normal posture
in standing pose through coordination of skeletal muscles and corrects postural defects by
helping proper carriage.

Effects of Sthitaprarthanasana
Women often practice Sthitaprarthanasana during the post natal period. In this position of
Sthitaprarthasana, the thorax is full and round, the diaphragm is high, and the abdomen is
given its greatest length, thus, holding the stomach and the intestinal viscera in place, and
the pelvic organs are free from any excessive pressure from above. There is partial
relaxation of the muscles and no tension noticeable, moreover no part of the body is
overworked or strained. With the arms relaxed and one must let down at their respective
sides, as an alternative variant for proper carriage, it offers the most ideal position for