To begin the yoga practice…
Sit comfortably with spine & neck erect. Keep the eyes closed. Observe your body…your breathe…your heartbeat for few seconds. Prepare your mind & body for the yoga practice and manifest that may your mind and body be benefitted with the yoga practice.
Perform 3 rounds of deep inhalation & exhalation. Inhale…..Exhale…..Inhale….Exhale….Inhale….Exhale…
Relax a few seconds. Slowly open the eyes.
Warm up your body with loosening exercises.
Let’s Begin With Yoga Asana..
Yogasana: Sitting Posture 1: Padmasana (Lotus Posture)
Sthithi: Sthithi in sitting posture is known as Dandasana. For this, sit on the floor with legs stretched out. Keep the spine and neck erect. Place the palms on respective sides close to the body, fingers pointing forwards, elbows straight, shoulders stretched out.
Step 1: Bend the right knee joint and place the right feet on the left thigh close to the inguinal region (point of union between the abdomen and thigh).
Step 2: Bend the left knee joint and place the right feet on the right thigh close to the inguinal region. Place the palms on the knee joints respectively adopting chin mudra (that is, palm facing upwards with the tip of thumb touching on the tip of index finger, all other fingers stretched out).
Keep the eyes closed and maintain the final posture for 20 sec with normal breathing.
Step 3: Release the hands and straighten the left leg.
Step 4: Straighten the right leg returning to sthithi dandasana pose.
Relax in Shithila dandasana. Sit with legs outstretched and kept apart. Support the body by placing the palms on the floor a little behind the hip on either side, fingers pointing backwards. Drop the head loosely to side or back. Keep eyes closed and relax.
Benefits:
- Padmasana is a meditative posture. Maintaining the posture with focus on breath calms down the mind.
- It improves blood circulation to the lower limbs and helps to strengthen the muscles.
Note: It can be safely practiced by everyone, except in case of severe knee joint pain or injury restricting the joint flexibility.
Yogasana: Sitting Posture 2: Vajrasana (Diamond Posture)
Sthithi: Sthithi in sitting posture is known as Dandasana. For this, sit on the floor with legs stretched out. Keep the spine and neck erect. Place the palms on respective sides close to the body, fingers pointing forwards, elbows straight, shoulders stretched out.
Step 1: Bend the right knee joint and place the right feet under the right buttocks.
Step 2: Bend the left knee joint and place the left feet under the left buttocks. Place the palms on the knee joints respectively adopting chin mudra (that is, palm facing upwards with the tip of thumb touching on the tip of index finger, all other fingers stretched out).
Keep the eyes closed and maintain the final posture for 20 sec with normal breathing.
Step 3: Release the hands and straighten the left leg.
Step 4: Straighten the right leg returning to sthithi dandasana pose.
Benefits:
- Vajrasana is a meditative posture. Maintaining the posture with focus on breath calms down the mind.
- It improves blood circulation to the lower limbs and helps to strengthen the muscles.
- Vajrasana is effective in improving digestion. This is the only yoga pose which can be practiced after food intake. It is helpful in controlling acidity and heart burn.
Note: It can be safely practiced by everyone, except in case of severe knee joint pain or injury restricting the joint flexibility.
To conclude the practice, relax in Shavasana. Lie down on floor, legs apart, and hands away from body, palms facing upwards, head placed comfortably and eyes closed. Observe each joint and muscle of your body, starting from toes, ankle joints, calf muscles, knee joints, thigh muscles, hip joints, back muscles, spine, abdominal muscles, chest muscles, neck muscles and face one by one. As you observe them, loosen them completely and allow them to relax totally. Relax the whole body. Allow the breathe and heart rate to normalize. Slowly turn towards the right side and come up in sitting pose. Rub your palms together and gently give warm massage on face, neck and arms. Slowly open the eyes.
