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: Standing Posture 3: Ardhakati Chakrasana (Lateral Arc Posture)
Sthiti: Tadasana (as described previously)
Step 1: With inhalation, slowly raise the right hand sideways upto shoulder level, slowly turn the palm upwards and further raise the hand stretching it straight above the head.
Step 2: With exhalation, bend the body towards left side at the hip joint. Let the left hand hang freely by the side of the body. Keep the right elbow and wrist joints extended. Do not bend the knees.
Maintain the posture for 10-20 seconds with normal breathing. If possible, keep the eyes closed and focus on the posture.
Step 3: Inhale and slowly straighten the body.
Step 4: Exhale and slowly bring the right hand down.
Relax in Shithila Tadasana pose.
Repeat the practice on left side.
Benefits:
- Strengthens the muscles on lateral sides of the body.
- Stretching of thoracic muscles helps in improving the lung capacity so useful in respiratory problems.
- Useful in burning excessive fat around the waist region.
Contra-indications: Individuals with recent injuries or surgery should avoid. Those having vertigo must perform the posture cautiously.
Yogasana: Standing Posture 4: Pada Hasta Asana (Hand To Feet Posture/ Forward Bending Posture)
Sthiti: Tadasana (as described prev iously)
Step 1: With inhalation, slowly raise both the hands sideways upto shoulder level.
Step 2: Further raise the hands stretching them straight above the head, continue to inhale.
Step 3: Exhale and slowly bend at hip to bring the head and hands parallel to the ground.
Step 4: Continue exhaling and slowly bend further to touch the hands on respective feet. Do not bend the Knee joints. Keep the head inwards.
Maintain the posture for 10-20 seconds with normal breathing. If possible, keep the eyes closed and focus on the posture.
Step 5: With inhalation straighten the body making the head and hands parallel to the ground (same as step 3).
Step 6: Inhale & further straighten the body stretching the hands straight up as in step 2.
Step 7: Exhale and lower the hands to shoulder level.
Step 8: Continue exhaling and further lower the hand coming back to sthithi.
Relax in Shithila Tadasana pose.
Benefits:
- Strengthens the muscles of back and legs; useful in back ache and sciatica.
- Improves blood circulation to head; helpful in preventing hair fall.
- Useful in burning excessive abdominal fat.
- Improves digestion and relives constipation.
Contra-indications:
Individuals with recent injuries (including slip disc) or surgery should avoid. Those having cardiac problems, hypertension, vertigo must avoid or perform the posture cautiously under supervision.
Yogasana: Standing Posture 5: Ardha Chakrasana (Half Wheel Posture)
Sthiti: Tadasana (as described previously)
Step 1: Slowly place the palms at the lower back, on either side of the spine, thumbs parallel to the spine and fingers supporting the waist.
Step 2: With inhalation, bend the body backwards at the hip joint. Do not bend the knees.
Maintain the posture for 10-20 seconds with normal breathing. If possible, keep the eyes closed and focus on the posture.
Step 3: Inhale and slowly straighten the body.
Step 4: Exhale and slowly bring the hands down.
Relax in Shithila Tadasana pose.
Repeat the practice on left side.
Benefits:
- Strengthens the back muscles.
- Stretching of thoracic muscles helps in improving the lung capacity so useful in respiratory problems.
- Useful in burning excessive fat around the waist region.
- Improves blood circulation to head; helpful in preventing hair fall.
- Stimulates the thyroid gland, useful in hypothyroidism.
Contra-indications:
Individuals with recent injuries (including slip disc) or surgery or having cervical spondylitis should avoid. Those having cardiac problems, hypertension, vertigo must avoid or perform the posture cautiously under supervision.
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.
