An Abridged Manual for Yoga Practices

 

Principles  for  Yoga  Practices

     Yogic practices have some general as well as specific principles which should be understood by the practitioner.

 

General   Principles

1.   All Yogic practices are psycho-physiological in nature, and all these individually or collectively help to attain the objectives of Yoga.

2.  Yogic practices have complementary relationship, and one practice is  helpful for  performance of another.

3.  Yogic practices give better results if performed in a particular sequence.

4.  Performance of Yogic practices should not lead to fatigue.

5.   All practices should be done in calm and quiet mood.

 

Specific   Principles   of  Asana

1.  Asana is a particular posture of the body to be maintained . It is not a dynamic activity of repetitive type.

2.  In Asana stretch is more important than the repeated contraction and relaxation.

3.  No jerky actions are involved in the Asanas.

4.  Due regard is given to one’s limitations of age, sex and bodily conditions during the performance of Asanas.

5.   Stability and comfort are the two basic characteristics of Asanas.

6.  One is expected to maintain the Asana within comfortable limits and try to relax more and more.

7.   Energy expenditure in Asana is minimum.

8.  The Asanas to be performed should be based on the “Principle of progression’. The simple Asanas should be practised before the difficult ones are tried.

9.  Main purpose of Asanas is to bring about flexibility and suppleness of body and contribute to the steadiness of body and mind through the medium of optimum muscle tone.

10. It is the pattern of Asana that is more important than the final posture of the Asana.

 

Asanas practised in sitting

Swastikasana

Technique

1.   Sit with legs extended.

2.  Bend the left leg in the knee and set the left foot  in the right groin.

3.  Bend the right leg in the knee and set the right foot between the left thigh and the calf.

4.  Sit erect and place the hands on the knees  Close the eyes and maintain the pose comfortably.

Useful hint

1.   Adjust the toes comfortably between the thighs and calves.

2.  Sit erect.

Benefits

           1.  Helps to calm down the mind.

           2. Comfortable pose  for sitting over  a  long  time  for Pranayama or Meditation.

 

Ardha-Padmasana

Technique

1    Sit with legs extended.

2.  Bend the left  leg  in  the knee and place the  right foot on the left thigh.

3.  Similarly bend the right leg in the knee   and  place left foot under the right thigh.

4.  Place the hands on respective knees. Sit  erect  and close the eyes.

Useful hints

1.   Try to  keep  both  the knees  on  the ground  after adjusting the feet.

Benefits

1.   Prepares one for Padmasana.

2.  Helps to calm down the mind.

3.      Useful for meditation and Pranayama.

 

Vajrasana

Technique

1.   Sit with legs extended.

2.  Bend the left leg and place the foot on the left side of the buttocks, with toes pointing inwards.

3.  Similarly place the right foot on the right side.

4.  Draw the knees closer and place the hands  on  the knees. Sit erect and close the eyes.

Useful Hints

1.   Do not sit on heels. Draw the heels out.

2.  Bring the knees closer.

3.  Sit erect.

Benefits

1.   Stretches thigh muscles.

2.  Renders ankle and knee joints flexible.

3.  Useful for Pranayama and Meditation.

 

Parvatasana

Technique   

1.   Sit with legs extended.

2.  Bend the  right leg in  the  knee and place the right foot in the left groin.

3.  Bend the left leg in the knee and place the left foot in the right groin.

4.  Raise both arms sidewards with slow inhalation and join the hands over the head.

5.   Stretch  both   hands   upwards and   maintain  this position for a comfortable time.

     Lower the arms over your head.

     Bring the arms down with exhalation and place the hands on the knees.

     Repeat the practice conveniently several times.

          Release the foot lock and extend the legs.

Useful Hints

1.   If foot lock is not possible assume any other comfortable sitting position.

2.  Raise the arms straight over the head.

3.  Combine raising of the arms with slow inhalation and lowering of the arms with slow exhalation.

Benefits

1.   Relieves tension in the neck and shoulder region.

2.  Increases flexibility of the rib-cage.

3.       Improves respiratory efficiency.

 

Brahmamudra

(Head Turning)

Technique

1.   Sit in a comfortable pose.   Turn the head slowly to the left  bringing  the  chin  over the left shoulder.

2.  Return to the previous position of the head.   Now  turn the  head  slowly  to  the  right   bringing the  chin over the right shoulder.

3.  Again return to the previous position.  Slowly raise the chin up and bend the head backward.

4.  Return to the previous position.  Bend the head forward, simultaneously contracting the muscles of  the throat and trying to press the chin against  the chest.

5.   Return to the previous position.

Useful Hints

1.   Repeat the practice at least 3 to 5 times.

2.  Practise it in a relaxed manner.

3. Do not turn the  shoulders during practice.

4.  Maintain every stage for a few seconds and get the   feel of the stretch.

5.   It would be advantageous to  close the eyes  during  the practice.

6.  Do not practise forward bending in the condition of  cervical spondylosis.

Benefits

1.   Removes rigidity in the neck region.

2.  Helps to overcome complaints of cervical spine.

3.       Removes  tension and contributes to the feeling  of  relaxation.

 

Simhamudra

Technique

1.   Sit with legs extended.

2.  Cross the left ankle  under the seat.

3.  Then cross the right ankle also under the seat.

4.  Place the hands on respective knees.

5.   Lean forward a little and press on the knees.  Open the mouth and   stretch  the  tongue out as  much as possible. Simultaneously stretch the fingers and turn the gaze at the tip of the nose or between   the eye-brows.  Take the tongue in, close the mouth and withdraw the gaze and relax the fingers.  Sit erect.  While releasing the posture, remove hands from  the knees and extend the legs.

Useful Hints

1.   Open the jaw wide to give maximum stretch to the  tongue.

2.  Stretch the tongue with exhalatory effort.

3.  Vigorously contract the abdomen.

4.       Do not exert too much pressure on the ankles. If the crossing of the ankles is found difficult, sit in any comfortable posture.

Benefits

1.   Gives adequate stretch to the muscles of the body in general and  throat and  abdominal muscles  in particular.

2.  Removes complaints of sore throat, tonsilitis, etc.

3.  Improves  function  of  the throat   and   abdominal  organs through better circulation.

4.       Exerts mild stretch on the muscles of  the  cervical pine.

 

Vakrasana

Technique

1.   Sit with legs extended.

2.  Place the left foot by the side of right knee.

3.  Place the left hand at the back.

4.  Pass the right arm over the left knee and place it on the ground, if possible.

5.   Pressing the right arm against the knee, turn to the left.

6.  Maintain the twist for comfortable time and return to the starting position.

7.   Repeat on the other side by changing the hands and legs.

Useful Hints

1.   Place the foot by the side of the opposite knee of the extended leg.

2.  Press the raised knee with the crossed upper arm.

3.  Place the back hand in line with the spine.

4.  Do not lean at the back.

Benefits

1.   Gives flexibility to the spine.

2.       Abdominal organs are decongested and their functions improved.

 

Asanas practised lying on back

Ardha Halasana

Technique

1.   Lie supine with feet together.

2.  Raise the left leg slowly upto an angle of 90 without bending in the knee and lower the same.

3.  Raise the  right leg upto an  angle  of   900 and return.

4.  Then raise both the legs slowly upto an angle of 900 and bring them down.

Useful Hints

1.   Raise the legs alternately without bending them  in knees.

2.  While raising the legs it is more helpful if you stop at  300, then at 600, before finally reaching to 900 angle.

3.  After about two weeks raise both the legs stopping at halts indicated above.

4.  Repeat raising of legs according to capacity and without any discomfort.

 

Benefits

1.   Promotes tone of the abdominal muscles and organs.

2.       Gives steady pull to the  lumber  region  and brings flexibility to the hip joints.

 

Viparita Karani

Technique

1.   Lie supine

2.  Raise both legs upto 900  angle  slowly through  300 and 600 angles.

3.  Raise the buttocks and give support with both the hands.

4.  Maintain the pose comfortably for some time.

5.       Lowering feet towards head, withdraw the support of hands at the

buttocks and lower the  buttocks to the ground.

6.  Lower the legs.

Useful Hints

1.   After the practice of Ardha Halasana with both legs raised, start with Viparita Karani

2.  Raise the buttocks by bending the legs over the chest and giving support of arms.

3.  Keep the upper arms parallel and do not spread the elbows too much.

4.  In the final pose keep the feet and elbows in a vertical line

5.   Continue normal breathing through out the practice

6.  Avoid jerky actions.

Benefits

1.   It helps to return the venous blood to the heart for purification and improves circulation.

2.       It decongests the abdominal organs and   improves their function.

 

Matsyasana

Technique

1    Sit with legs extended.

2.  Bend  one of the legs  in  the knee  and arrange the foot on the opposite thigh.

3.  Bend the other leg similarly and arrange the foot on  the opposite thigh. This forms a foot-lock.

4.  Taking help of the elbows lie on the back and   turn the head backward making an arch of the back.

5.   Hold the big toes with the hands and  maintain  the position comfortably.

6.       Return to the starting position in the reverse order.

Useful Hints

1.   If the  foot-lock  is not  possible,  fold  the  legs in a manner that is possible or even extend the legs.

2.  Do not raise the foot-lock while arching the back.

3.  Try to make maximum arch of the body.

4.  Feel the stretch at the throat.

5.   Practise it as a complementary to Sarvangasana.

Benefits

 1.      It brings flexibility especially in the cervical spine.

2.  It improves circulation in the organs situated in the throat and contributes to healthy functioning of the hyroids and para thyroids.

3.       It exercises a steady pull on the abdominal  organs and improves their function.

 

 

Asanas practiced lying on chest

Bhujangasana

Technique

1.   Lie on the chest.

2.  Place hands on the sides of the chest. Raise the chin and look up.

3.  Raise the chest slowly.

4.  Raise the abdomen upto the umbilicus.

5.   Maintain the position.

6.  Return gradually to the starting position in reverse order.

Useful Hints

1.   Raise the body only upto the navel.

2   Do not straighten or spread the elbows. 3.    Exert least pressure on the hands.

4.  Keep your feet together while performing Bhujangasana.

Benefits

1.   Brings flexibility to the spine.

2. Strengthens back muscles.

3.  Removes pain in the back and loins.

4.       Improves respiratory function.

 

Ardha-Shalabhasana

Technique

1.   Lie prone, chin on the ground, arms fully stretched along the body.

2.  Raise one leg slowly without bending  in  the   knee and maintain the position for a comfortable time.

3.  Slowly bring down the leg.

4. Raise  the other leg similarly, maintain comfortably and bring it down.

Useful Hints

1.   Avoid bending the knees when raising.

2.  Do not raise the leg too high.

3.  Do not tilt the pelvis.

Benefits

1.   Improves the tone of the abdominal organs.

2.  Strengthens muscles of the loins.

3.       Removes pain in the lumbar region.

 

Dhanurasana

Technique

1.   Lie prone.

2.  Bend the legs in knees.

3.  Hold the ankles.  Slightly inhale and hold the breath.

4.  Raise the head, chest and thighs.  Look up.

5.   Lower the chest and thighs.

6.  Leave hold of the ankles and stretch the legs.

Useful Hints

1.   Beginners may keep the knees apart to get maximum arch.

2.  Do not bend the elbows.

3.  Hold the legs firmly at the ankles.

4.  Avoid jerky movement in raising the body.

Benefits

1.   Contributes to the flexibility of spine.

2.  Improves functions of the abdominal organs.

3.  Improves lung capacity.

4.       Removes excess of fat on the abdomen.

 

 

Asanas practiced in standing

 

Chakrasana

Technique

1.   Stand erect with feet together.

2.  Raise the right hand from the side bringing it  close to the ear.

3.  Slide the left hand down along the left leg,  allowing the right hand and the head to follow the bend. 4.    Return to the erect position and bring the right hand down.

5.   Now raise the left hand from the side  and  keep it  close to the ear.

6.  Slide the right hand down along the   right   leg and allow the left hand and the head also  to  follow  the bend.

7.   Return to the erect position and bring the left hand down.

Useful Hints

1.   Repeat the Asana conveniently.

2.  Keep the feet  apart in  the  beginning.  Later  keep them together.

3.  Avoid forward or backward bend.

4   Maintain the bend to feel the stretch on the side.

Benefits

1.   Brings lateral flexibility to the spine.

2.       Improves respiratory function.

 

Vrikshasana

Technique

1.   Stand erect with feet together.

2.  Raise one foot and place it vertically on the opposite thigh.

3.  Fold hands on the chest and try to keep balance.

4.  Bring the raised foot down and hands on the  sides.  Raise other foot and place it vertically on the opposite thigh.

5.   Fold the hands on the chest and balance.

6.  Return  the raised foot to the ground. Bring the hands to the sides.

Useful Hints

1.   Place foot on the thigh as high as possible.

2.  Avoid any bend in the body.

3.  Try to close the eyes during balance. Benefits

1.   Improves psychophysical balance.

2.       Strengthens muscles of the legs.

 

Shavasana

Technique 

1.   Lie on the back with hands extended along the body.

2.  Keep the feet 40 to 50 cms. apart allowing the toes to point outside.

3.  Place both the hands on the sides at about 15 to 20 cms.distance from the body. The fingers are in a semiflexed condition. Keep the head in the most convenient position. Close the eyes.

4.  Start moderately deep abdominal breathing.

5.   Attend to the flow of breath at the nose.

Useful Hints

1.   Keep the eyes closed throughout the practice.

2.  Once the comfortable body position is taken do not move the body.

3.  Try to relax as much as possible.

Benefits

1.   Removes physical and mental fatigue.

2.  Regular practice brings down the symptoms of  tension like high blood pressure and other psycho-somatic reactions.

3.       Brings instant feeling of freshness.

 

Principles of Pranayama practice

1.   Practice of Pranayama presupposes stability of body obtained through the practice of Asanas.

2.  Every round of Pranayama consists of three respiratory phases, namely,    inhalation, retention and exhalation. But retention phase alone signifies Pranayama, inhalation and exhalation being complementary and supplementary phases.

.    There is a particular time ratio between these phases which varies from 1:1:2 to 1:4:2  according to the capacity of an individual.

4.  Due emphasis is given on the slow and prolonged expiration in Pranayama.

 

5.   Due control is exercised on the movement of the abdomen during Pranayama. Inhalations are accompanied by controlled abdomen while the abdomen is gradually pressed during exhalation.

6.  Retention phase called Kumbhaka is always accompanied by the performance of Jalandhara Bandha.

7.   There is an air way resistance offered during inspiration and expiration phases of Prananayma.

8.  Pranayama should be accompanied by the mental attention following  the  movement of the breath.

.    Practice of Pranayama is facilitated by the performance of purificatory processes.

10. Exhalation during Pranayama is always done through the nose. Mouth is kept closed.

11.     In sequence Pranayama is practised after Kriyas  and Asanas but before meditation.

Kapalabhati

Technique

1.   Sit with legs extended. 

2.  Sit in a comfortable Asana, preferably Padmasana.

3.  Place the hands comfortably on the knees.

4.  Raise the chest and sit erect.

5.   Suddenly and forcibly exhale, giving an inward stroke at the navel region.

6.  Relax the abdomen and inhale.

7.   Repeat the forceful exhalations and inhalations number of times.

8.  Lower the chest.

9.  Release the Asana.

Useful Hints

1.   Avoid stroke to the abdomen above the umbilicus.

2.  Avoid moving the chest during Kapalabhati.

3.  Do not increase the speed unless co-ordination  between the respiration and movement of  the  abdominal muscles is established.

Benefits

1.   Cleanses the whole of the respiratory track.

2.  Promotes circulation of blood in the body.

3.  Removes respiratory troubles like nasal and  sinus congestion.

4.       Strengthens thoracic diaphragm.

Anuloma-viloma

1.   Sit erect in any comfortable meditative pose.

2.  Close the right nostril with right thumb and slowly  inhale through the left nostril.

3.  Close the left nostril with last two fingers, remove the thumb from right nostril and slowly exhale through the right.

4.  After the complete exhalation, again inhale slowly through the right nostril.

5.   Close the right nostril with the right thumb, remove  the fingers from the left nostril and slowly exhale through the left.

6.  Repeat the process several times comfortably.

Useful Hints

            1. Do not produce any sound during inhalation and exhalation.

            2. Try to establish a ratio of 1 2 between phases of inhalation and exhalation. Five seconds for inhalation  and ten seconds for exhalation is a good ratio.

            3. Control the bulging abdomen during inhalation.

           4. Contract the  abdominal muscles gradually during  exhalation.

           5. Do not press hard upon the nostrils.

           6. Once the proper ratio between inhalation and exhalation is comfortable, close the eyes during the practice.

           7. Do not hold the breath in the beginning.

Ujjayi

Technique

1.   Sit in a comfortable erect position

2.  Inhale slowly with frictional sound produced by  partial contraction of the glottis.

3.  Exhale slowly  producing frictional sound from the glottis.

4.  Maintain a time ratio of 1 : 2 for inhalation  and exhalation.

5.   Repeat  these inhalations and exhalations comfortably again and again.

Useful Hints

1.   Produce frictional sound through out the practice.

2.  Control the abdominal movements. Do not bulge out the abdomen during inhalation.

3.  Contract the abdomen during exhalation.

4.  It is helpful to close the eyes and attend to the  frictional sound.

Benefits

1.   Improves respiratory efficiency.

2.       Releases tension and gives peace of mind.

Merudandasana

(Crocodile Postures for a supple spine)

1)  Lie on back with hand in cross position.  Feet are together.  Turn both toes side-wards as close to the ground as possible.  Turn the face to the opposite to the toes turning to.  Focus on the lower back areas where the effect is more and also by concentrating closely on the abdominal region, inhale and exhale for several round.  Return to normal position.  Turn the toes to opposite side in the same manner.

2)  While lying on the back as in the previous position, keep the toes apart, at a comfortable distance.  Now turn both the toes on the same side of the ground.  Turn the face on the opposite side and breathe through the belly for several cycles.  Keep the focus on the areas of the lower back where the effect this practice is more.  After returning, do turn the toes on the other side.

3)  While lying in supine position with hands spread in cross-position, fix a heel on the opposite toes.  Turn the upper big toes on the opposite side and touch the floor with the big toe.  Face turns the opposite side.  Do the same with opposite heel in the same manner.

4)  Lying in supine position, fold a knee and firmly catch hold of the knee with the opposite hand.  Now push the knee with hand on the opposite side with an effort to touch the knee on the ground.  Breathe as before and concentrate on the stretch felt at the hip sides.  Do the same with the opposite knee.

5)   Do the previous practice (4th) without a hand pushing opposite knee.

6)   Lying in supine position, fold both the knees and while keeping knees together turn them on one side of the floor. Concentrate on the mild stretch felt at the hip side.  Breathe as said before.  Do the same at the other side.

7)  While folding both knees lying in supine position, spread the knees and feet to a comfortable distance.  Now turn both knees on the same side of the floor.  Face turns on the other side.  Do turn knees on opposite side as well.

8)  Fold the knees in lying supine.  Raise the knees over the chest and then turn them on the floor without allowing the feet to touch the floor.  Same is practised on the opposite side as well.  Face turns opposite to the knees.

9)  Fold the knees.  Cross the knees one over the other firmly.  Now turn the knees, pressing one knee with the opposite to bring both very close to the ground at one side of the floor.  With this knee up, do turn to the opposite side also.  Thereafter, take up the opposite knee and turn  on both sides alternately.

10)  Raise one leg up to form an angle of approximately 90 degree.  Take the leg on the other side of the floor to put the foot on ground.  Do the same with the opposite leg as well.

11)  Take a foot on the opposite side near the opposite leg.  Then raise the foot by rubbing the big toe on the floor as close to the opposite hand as possible.

12)  Catch hold of a foot with opposite hand and then stretch the leg upwardly. Then pull the leg with hand to bring it on the floor.

13)  Lie on the belly with hands place under the face.  Take a leg up as high as possible and then turn it on the opposite side.  Face turns at the same side as a leg turns.

14)  In lying prone as in the previous step, fold both the legs at the knees and turn the feet on both sides alternately.  Face turns the same side as the feet turn.