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.
Let’s begin with yoga asana..
Sthiti: Every yogasana posture begins with Sthiti (Initial Pose). In standing postures, sthiti is known as Tadasana. For this, stand straight, feet together, arms close to the body, palms touching on sides of the thigh.
Vishraam: After every yogasana, the practitioner should relax and allow the body to return to normal state. In standing posture, relaxing pose is called Shithila Tadasana. For this, stand straight with legs apart, drop the shoulders and keep the arms loose. Keep the eyes closed and observe the changes in the body.
Yogasana: Standing Posture 1: Tadasana (Mountain Pose)
Sthiti: Tadasana (as described above)
Step 1: With inhalation, slowly raise both the hands forward, palms facing each other. Interlock the fingers and twist the wrist so that palm faces outwards.
Step 2: Further, with inhalation, raise the hands up stretching them straight over the head, palms upwards with fingers interlocked. Lift the heels off the ground, stretching the ankle joints. Maintain the posture for 10-20 seconds with normal breathing. If possible, keep the eyes closed and focus on the posture.
Step 3: Exhale and place the heels on the ground, slowly lower the hands down keeping them straight to bring them in front. Release the fingers.
Step 4: Exhale and slowly drop the hands down to return to sthiti position.
Relax in Shithila Tadasana pose.
Precautions: Performing the asana with closed eyes is advised for maximum benefit. However, some individuals may experience giddiness or imbalance, they can practice with open eyes.
Benefits:
- This posture stretches the entire body, pulling and stimulating all the muscles so helps in muscle strengthening. Relieves stiffness & aches.
- Improves blood circulation.
- Improves focus and concentration.
- Improves physical strength
Contra-indications: Individuals with recent injuries or surgery should avoid.
Yogasana: Standing Posture 2: Vrukshasana (Tree Pose)
Sthiti: Tadasana (as described above)
Step 1: Bend the right knee and keep the feet touching the thigh, heel close to perineum.
Step 2: Inhale and raise the hands up above the head and join the palms. Keep the elbows straight. Maintain the posture for 10-20 seconds with normal breathing. If possible, keep the eyes closed and focus on the posture.
Step 3: Exhale and slowly drop the hands down.
Step 4: Slowly extend the right knee joint to return to sthiti position.
Relax in Shithila Tadasana pose.
Repeat the practice on left side.
Precautions: Performing the asana with closed eyes is advised for maximum benefit. However, some individuals may experience giddiness or imbalance, they can practice with open eyes.
Benefits:
- Strengthens the muscles of lower limbs.
- Improves blood circulation.
- Improves focus and concentration.
- Improves physical strength and stability.
Contra-indications: Individuals with recent injuries or surgery should avoid.
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.
