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1

SANASANA

Sv mi Vivek nanda Yoga Anusandh na Samsth na

sana

Posture

Derived from animal or plant instincts

Imitation of good things

Ex: Vruk sana

Vruk sana• Shelter• Fruits for others

Ch m anyasya kurvantiSvaya ti ati tapePhal nyapi par rth yaV uk a satpuru a iva

Makar sana

Relax like a crocodile

( ) Sthira (cira ) sukha sanam

Stable, long time, easy (comfortable)

3 mins 30 mins

sana siddi

Tad dru u svarupe avasth nam|

then you establish in your reality.

Svarupareal nature - happy, healthy, selflessness

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Abhy sa vair gyam tat

dhan yam

practice and let go attitude

Tata dvandva anabhidh ta

then you overcome the dualities. heat/cold, happy/unhappy, profit/loss

Prayatna aitilyam anantasam patibhy m|

Reduce all efforts, merge with beautiful blue sky.

Sukhapr pti| Du kha niv tti|When one merges with the blue sky he transcends the body consciousness.

Vajr dapi ka horapiHarder than diamond

M ni kusum dapi Softer than flower

TYPES OF TYPES OF SANASANA1. Standing 2. Sitting 3. Prone 4. Supine

CATEGORIES OF CATEGORIES OF SANASANA1. Meditative2. Relaxative3. Culturative

PHYSICAL EXERCISESPHYSICAL EXERCISES

Four types• Speed: • Endurance: Walking, Hiking, Swimming

• Dexterity: Gymnastics, Parallel bar

• Stamina:

It is for physical training, targeted to enhancecompetitive spirit.

ANOTHER CLASSIFICATIONANOTHER CLASSIFICATION

• Isometric exercises: Muscle length remains same, only tone differs

• Isotonic exercise:Tone remains same, length differs

Tone: Partial contraction of the muscles.

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LOOSENING EXERCISELOOSENING EXERCISE

Objectives are• Shatter tamas• Loosening of joints• Flexibility of spinal column

ithilikara a vy ma

COMPARISON COMPARISON Physicalexercises

Dynamicexercises sana

Improves respiratory system

Improves respiratory system

Improves respiratory system

Circulatory sys Circulatory sys Circulatory sysDigestive sys Digestive sys Digestive sysExcretory sys Excretory sys Excretory sys

- Nervous sys Nervous sys- Endocrine sys Endocrine sys- Speed and repetition Speed and repetition- - Brain- - Mind- - All round personality

development

Standing postures

Ardha ka i cakr sana

Ardha cakr sana

da hast sana Triko sana

Parivrutta triko sana

va ko sana rabhadr sana

Sitting posturesVajr sana

sana

Pa cimott sana Ardamatsyendr sana

Supta vajr sana

Vakr sana

Prone posturesBhuja sanaDhanur sana

alabh sana

Supine postures• Sarv sana• Vipar takara i• Matsy sana• Hal sana• Cakr sana