"YOGA VIDHYA", The art and science of Sadayurarogya

Yoga Teacher: Mr. Vidhyadhar


‘’ YOGA VIDHYA‘’
The Art & Science of Sadayurarogya

ASANAS PRANAYAMAS MEDITATION RELAXATION
Ü Sukhasan
Ü Tadasan
ÜTrikonasana
ÜPavanamuktasana
ÜMakarasana
ÜBhujangasana
ÜShalabhasana
ÜPaschimottanasan
Ü Vakrasana
ÜUtthanapadasana
Anuloma- viloma
Bhrahmari

AUM

Shavasana


PREPARATION FOR YOGIC PRACTICES

Even though anybody can practice yogic techniques, they become more efficacious and beneficial when performed in a proper guidance after correct preparation.

TIME : Early morning and late in the evening are the best time to practice Yogic technique.

PLACE : Practice in a pure and well-ventilated place where it is calm and quite.

BREATHING : Always breath through the nose, try to synchronize breathing with movement.

CLEANLINESS : Take bath before commencing Yogangas. One should not take bath
immediately after the practices. After 1/2 an hour one can take bath this will
greatly improve the effect of the practice. The stomach, bladder and intestine
should preferably be empty. Give around 3-4 hrs gap after full meals.

CLOTHS : It is better to wear loose and comfortable dress materials, while bending and twisting one should not feel any discomfort. Remove wristwatches, belts, ornaments etc.

BLANKET : Do not practice in a bare floor, always use mats/blankets. This will acts as an insulator between body and the floor. Don’t use any spongy blankets because it doesn’t give sufficient support to the spine.

FOOD : Eat pure and natural food which is easily digestible and more Nutritious. Drink plenty of water. At meals half fill the stomach with Solid items, one quarter with liquid, remaining quarter for air Movement. ”Eat to live rather than live to eat”.

SEQUENCE : Sequences are followed in each Kriya, Asana, and Pranayamas. In every asana one should follow 4 Components they are- Breathing, Movement, Position, and Gaze.
Do’s
1. If at any point of time you feel uncomfortable, immediately release the position slowly.
2. There should not be any type of forceful bending and other movements. One
can try only to the extent; he can perform (up to once capacity) Beginners may find their muscles stiff at first but after regular practice We can find it more supple and free.
3. Try to keep the body relaxed as much as you can.
4. Make slow & controlled movements
5. Maintain the steady and comfortable position.
6. Avoid excessive strain in any part of the body while taking the position, releasing the position and maintaining the position.
Don’ts
1. Do not strain yourself beyond personal comfort.
2. Do not make fast jerky movements.
3. Do not compare yourself with other
4. Do not drink any liquid while performing asanas

ASANAS
(Postures)
SUKHASANA:
Sukhasan means Easy posture with legs crossed each other.
Sit in Samasthiti. i.e. stretched leg posture, breathe for 10 times with closed eyes.
Exhaling fold the legs, keep the spine erect.
Hands should be in chin mudra (Tip of the index & thumb) Closing the eyes breathe for 15-30 times. Observe the breathing sound.
Inhaling stretch the legs.

BENEFITS
1. Calms the brain, also breathing slows down, collective effect of all this is one can achieve concentration of mind.
2. Stretches the knees and ankles
3. As the backbone is kept erect in this asana, its functioning is greatly improved.
4. Chin- Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart.
1. HASTHA CHAKRA (hand rotations)- 5 rounds on each side
2. SKANDA CHAKRA (shoulder rotations)- 5 rounds on each side
3. GREEVA SANCHALAN (Neck rotaion)- 5 rounds on each side
4. NETRA SANCHALAN (eye movements)- 5 rounds on each side
5. CHAKRA PADASAN (Leg rotations)- 5 rounds on each side
6. PADA SANCHALAN (Cycling)- 5 rounds on each side
BENEFITS
1. Relieves spondylitis and spondylosis.
2. Helps to strengthen the shoulder. It tones the neck and back, regulates the activity
of the thyroids by ensuring their supply of healthy blood.
3. Improve circulation in the skull.
4. Helps to overcome from stress and strain in the eyes. Improves Eye site
5. Good for knees, thighs, hip joints, toning abdominal and spinal muscles.


TADASANA
The Sanskrit word tada means mountain.
Stand straight with legs apart (1-foot). Keep the palms pressed against the thighs on either side.
Inhaling lift the hands interlock the fingers, turn it upward look at the fingers breath for 5- 10 times.
Exhaling bring down the hands.

BENEFITS
1. The entire spine is stretched and loosened, helping to clear up congestion of the
spinal nerves at the points where they emerge from the spinal column.
2. Improves posture, Strengthens thighs, knees, and ankles
3. Firms abdomen and buttocks
4. Relieves sciatica, reduces flat feet
5. Stretches the belly, improves digestion
6. Stretches the shoulders and armpits
7. Helps relieve mild anxiety

UTTHITA TRIKONASANA:
The Sanskrit word tri means three and kona means corner or angle. Thus "three corner or three angle posture" is often called the triangle posture.
Stand in Samastiti.
Inhaling keep the right leg to right about one leg distance. Hands should be parallel to the ground.
Exhaling turn the right foot to right and bend to right side. Catch the right toe by right hand. Looking at the tip of the left hand breathe for 5 times.
Inhaling come up.
Exhaling turn the left foot to the left side, bend to left and catch the left toe with left hand. Looking the tip of the right hand breathe for 5 times.
Inhaling come up.
Exhaling join the right leg with left.

BENEFITS:
Stretches and strengthens the thighs, knees, and ankles
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
Stimulates the abdominal organs
Helps to relieve stress
Improves digestion
Helps relieve the symptoms of menopause
Relieves backache, especially through second trimester of pregnancy
Therapeutic for anxiety,flat feet, infertility, neck pain, osteoporosis, and sciatica


1 2
PAVANAMUKTASANA:
The knee and thigh of one leg is pressed against the chest and belly in this asana. The gas trapped in the large intestine gets released in this Asana. Therefore, it is called 'Pavanamuktasana'.
Lie on the back.
Exhaling bend the right leg and bring it near the chest, interlock the hands over the right knee.
Inhaling lift the head and touch the forehead to the knee. Closing the eyes breathe for 5 times.
Exhaling bring down the head
Inhaling stretch the right leg.
Exhaling bend left leg and bring the knees as near as possible to the chest, take the hands over the left knee.
Inhaling lift the head, forehead should touch the knee. Closing the eyes breath for 5 times.
Exhaling bring down the head
Inhaling stretch the left leg.
Exhaling bend both the legs and bring the knees as near as possible to the chest. Take the hands over the knees. Closing eyes breathe for 5 to 10 times.
Exhaling bring down the head
Inhaling stretch both legs. Lie down freely.

BENEFITS
Due to the nice and systematic pressure on the belly, the trapped gases in large intestine are released. This improves the digestive system and helps have good motion.
Stimulates the liver, kidneys, ovaries, and uterus, improves digestion
Stretches the spine, shoulders, and hamstrings.

MAKARASANA:
Position like that of a crocodile.
Lie down on the floor facing downward. Keep the legs apart heels facing each other. Keep the palms under the chin on the ground. Closing the eyes breath for 10 to 30 times. Observe breathing movements/ sound.
BENEFITS
As all the muscles are relaxed, they need less blood and oxygen supply. Consequently, the heart beats and the breathing also slow down. Now as the whole basic operation turns slow, the body gets good rest.
It relaxes the whole system and develops body awareness. Gives lightness to the body. When the body is completely relaxed, awareness of the mind increases, brings tranquility in body and mind. Relieves hypertension. Helps to overcome from Anxiety and depression, relieves back pain.

BHUJANGASANA:
'Bhujanga' means serpent or snake. The shape of the spinal column is similar to that of a cobra raising its head.
Lie down on the floor facing downward. Keep the legs together. Keep the palms under the shoulders on the ground.
Inhaling lift the body from the trunk without lifting the waist. Look at between the eyebrows. Breathe for 5 – 10 times.
Exhaling slowly come down

Benefits
1. Strengthens the spine, stretches chest and lungs, shoulders, and abdomen
2. Stimulates abdominal organs
3. Helps relieve stress and fatigue
4. Opens the heart and lungs
5. Soothes sciatica
6. Therapeutic for asthma
7. Bhujangasana increases body heat, destroys disease, and awakens kundalini.

1- 2-
SHALABHASANA:
The Sanskrit word Shalabha means locust or grasshopper.
Lie down on the floor facing downward. Place the palms below the thighs. Press it downwards.
Inhaling lift right leg then look up. Looking upward breathe for 5 times.
Exhaling bring down the leg and head (together).
Repeat with left and with both the legs .

Benefits
1. Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
2. Stretches the shoulders, chest, belly, and thighs
3. Improves posture
4. Stimulates abdominal organs
5. Helps relieve stress


PASCHIMOTTANASAN:
Back stretched posture
Sit in Samastiti.
Inhaling rise the hands
Exhaling bend forward and catch the toes with respective hands, touch the forehead to the knees. Closing the eyes breathe for 5 times. .
Inhaling raise the head & release the hands.

BENEFITS:

1. Remove sluggishness of the abdominal organs, improves digestion
2. Helpful in weight reduction
3. Tones kidneys, pancreas, liver, prostrate gland etc.
4. Useful in the treatment of diabetes, bronchitis, piles, menstrual disorders.





VAKRASANA:
This is the advanced stage of Vakrasana. Here the spine is twisted with the support of the knee along with the shoulder.
Sit in Samasthiti
Inhaling fold right leg vertically and keep right foot vertically, exhaling place it on the outside of the left knee.
Exhaling turn the body fully to right from the waist and place the right hand on the ground. Left hand outside to right leg, Looking right back breathe for five times.
Inhaling turn front. Exhale, inhaling place the leg inside.
Exhaling stretch the right leg. Repeat the whole procedure with left leg.

Benefits
Massages abdominal organs, including the liver, pancreas and kidneys
Stretches the shoulders
Stimulates the brain
Relieves mild backache and hip pain
Strengthens and stretches the spine

(1) . (2)
UTTANA PADASANA
'Utthan' means to rise up and 'Pada' means legs. In this posture the legs are lifted upwards
Lie on the floor over the back. Place the palms on either side of the thighs.
Inhaling lift the right leg straight upward about 450. Closing the eyes breath 5-10 times.
Exhaling bring down the legs
Inhaling lift the left leg straight upward about 450. Closing the eyes breath 5-10 times. Lie down freely.
Next try with both the legs (5 to 10 breaths).

Benefits :
1. Strengthens the spinal code and corrects disorders of the back. Reduces paunch and removes constipation, indigestion and gas trouble.
2. In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs helps improve the blood circulation.


PRANAYAMAS
(Breathing Techniques)
ANULOMA - VILOMA

· Sit comfortably and steadily in a crossed leg posture with back, head and neck straight. Place the left hand in Chin- Mudra over the left knee. Place the right hand in 'Mrgi - Mudra' (fold right index and middle finger) Keep the back straight. Close the eyes.
· Press right nostril with thumb & inhale through left nostril.
Close left nostril with ring & little finger to exhale through right nose, Inhale through right nose. Closing the right nostril exhales through left nostril: i.e. one cycle.
Like that do 21 to 54 cycles.
BENEFITS
Lowers heart rate and reduces stress and anxiety
Said to synchronize the two hemispheres of the brain
Said to purify the subtle energy channels (nadis) of the body so the prana flows more easily during pranayama practice
The blood receives a large supply of oxygen in than in normal breathing, so that one feels refreshed and the nerves are calmed and purified. The mind becomes still and lucid.
Helps in Obesity

BRAHMARI
The characteristics of this pranayama is to create a sound like that of the humming bee
· Sit comfortably and steadily in a crossed leg posture with back, head and neck straight.
· Inhale deeply while exhaling produce the sound of a “bee” i.e. ‘m’ kara sound for 10 times. Try to observe that sound internally.

BENEFITS
This Pranayama increases psychic sensitivity and awareness of subtle sound vibrations.
This is useful in removing stress and mental problems like anxiety, depression, anger etc.
3. Improves concentration and endurance.
4. Therapeutic practice for Insomnia(sleeplessness)

MEDITATION TECHNIQUE

AUM - MEDITATION

Sit comfortably and steadily in a crossed leg posture with back, head and neck straight, hands in chin mudra.
Inhale deeply…..While Exhaling chant Aum…………(i.e aaa uuu mmmmmmm…) minimum 10 to 20 minutes. Feel that vibration throughout the body and try to merge with that sound.

BENEFITS
1. This technique strengthens the lungs, removes phlegm, gives endurance, soothes the nerves and tones the entire system.
2. Relieves Insomnia, very good for stress related problems. Ideal for persons suffering from high blood pressure or coronary troubles.
3. Improves concentration, brings one pointed ness.
4. Develops inner strength.
5. Rejuvenate and revitalize as a whole



SHAVASANA :
Motionless, fixed but relaxed posture like dead body. The Sanskrit word shava means corpse. The shava-asana is also known as the mrta-asana.
Lie on the back, spread the legs and hands (palms upward), close the eyes, keep the body in a relaxed state, inhale deeply and exhale completely for 5 – 10 times.
Relax (mentally) the body parts one by one from toes to crown of the head.
Then visualize a golden light in the eyebrow center for 2 to 5 minutes.
Draw your mind outside and become aware of your breathing, aware of your whole body, from top to bottom; become aware of your floor and surroundings.
Join your legs, close your hands and rub it then place it above the eyes feel that heat for few seconds, slowly open the eyes………….(stay for 1 minute), get up slowly.

BENEFITS
This relaxes the whole psycho- physiological system.
Body movements are minimized, mind becomes calm and relaxed. This improves the functioning of brain, it can cure heart related ailments & normalise Blood Pressure.
It should ideally be practiced before sleep; before, during and after asana practice, particularly after dynamic exercise and when the practitioner feels physically and mentally tired. It develops body awareness. When the body is completely relaxed, awareness of the mind increases and controls the senses from wondering.
4. Relieves Insomnia, good for stress related problems. Ideal for persons suffering from high blood pressure or coronary troubles.


Heal the Body
Govern the Mind
Experience the Bliss

II Hari: Aum II