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 3: BHADRASANA (Gracious Posture/ Butterfly 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, and elbows straight, shoulders stretched out.
Step 1: Bend the right knee joint and place the right feet close to groin.
Step 2: Bend the left knee joint and place the left feet close to groin joining both the feet together and hold the feet tight with hands. Keep spine and neck straight and keep eyes closed. Place palms on respective knee joints in Gyan mudra. Knee joints should be touching the floor.
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:
- Bhadrasana is a meditative posture. Maintaining the posture with focus on breath calms down the mind.
- Promotes the reproductive and uro-genital function.
- Beneficial in menstrual problems and dysmenorrhea.
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 4: Siddhasan (Perfect 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 your left leg and place the heel of your left foot against your perineum.
Step 2: Bend the right knee, place your right foot on top of your left calf, with the sole of your right foot facing up. Place palms on respective knee joints in Gyan mudra. Keep the eyes closed and maintain the final posture for 20 sec with normal breathing.
Step 3: Release the hands and straighten the right leg.
Step 4: Straighten the left leg returning to sthithi dandasana pose.
Benefits:
- Siddhasanam 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.
- It is effective in improving digestion.
- Beneficial for reproductive health.
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 5: Swastikasana (Auspicious 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 your right knee and place your right feet touching the inside of your left thigh.
Step 2: Bend the left Knee and keep the left feet in space between your right thigh and calf. Place the palms on the knees, facing upwards in Gyan mudra. 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:
- Swastikasana 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.
- Improves flexibility of hip and ankles.
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.
