Practice Session An Awareness on

“Yogic Techniques for Everyday Practice”

Centre for Yoga Therapy, Education & Research (CYTER)

MGMC & RI, PondicherryE-mail: yoga@mgmcri.ac.inyoga@mgmcri.ac.in

Namaskar, I salute the Divine manifesting through you

Basic warming up practicesJathis are • basic body movements• help to release pent up tensions • increase circulation and flow of Pranic energy

A few of these practices– Pada jathis– Hip rotation– Twisting torso– Shoulder rotation– Hand – wrist/elbow rotation– Shirsha jathis– Hasta jathis ( Bhastrika)

Nasarga Mukha Bhastrika

Samastithi Asana Tala Asana

Ardhakatichakra Asana

Ardha Utkat Asana Katichakra Asana

Breath-Body Awareness

• Begin by sitting on the edge of a chair with your feet placed squarely on the floor about hip distance apart, toes facing straight forward.

• Place your palms flat on your thighs, and feel length in your spine—head balanced over heart, heart balanced over hips.

• Inhale and exhale evenly for six counts each.

Seated Side Stretch•Inhale, lift arms overhead, stretching upwards.

•Exhale, bend to the right.

•Inhale, come back up to the centre. Exhale, bend to the left.

•Inhale come back up to the centre. •Exhale, release your arms down to your side

Shoulder Rotation

1. Circle your shoulders by slowly rolling them up, back and down & repeat the same in the opposite direction

2. Reach back and hold onto the outside edges of the back of your chair and stretch open your shoulders and chest

Seated tiger stretch breathing

• Place hands on knees.

• Inhaling open your chest ,arch the back and look up

• Exhaling push spine backward bringing neck down.

• Be conscious of the movement and feel the spine moving in coordination with the breath.

Seated Spinal Twist

• Sit straight • Inhaling twist your upper

body to the right, starting from the base of the spine.

• You can place your left hand on the outside of your right thigh and your right hand on the back of your chair.

• Exhaling untwist back to center

• Repeat on the other side

SPANDA – NISHPANDA KRIYASPANDA – NISHPANDA KRIYA coupling of tension and relaxation

• Tense whole body part-by-part from toes to top of head, until every part is as tense as possible, (the state of Spanda) and hold for a few seconds.

• When ready let go completely with a “whoosh” and enjoy the Nishpanda state of complete relaxation for a few minutes.

Pranava Pranayama

Om Pranayama

Increase awareness of energies at different Chakric levels

Brahma Mudra

Chakra Meditation

Prayer

AUMLOKA SAMASTA SUKHINO

BHAVANTHU SARVE JANAHA SUKHINO

BHAVANTHU OM SHANTI, SHANTI, SHANTI.

AUM