yoga for anxiety and depression

8/16/2019 Yoga for Anxiety and Depression

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Yoga for Anxiety and Depression

Jogging

Position : Tadasana

• Place the fsts o the hands on the chest.• Relax the shoulders.

Stage I : Slow Jogging

• Slowly start jogging on your toes.• Practice about 2 ti!es.

Stage II : "ac#ward Jogging

• Slightly lean orward and gradually increase the s$eed o jogging.• %hile jogging heels should touch the buttoc#s.

• Practice 2 ti!es at your !axi!u! $ace.

• Slow down the s$eed gradually.

• &o not sto$' continue the slow jogging about ( to ) ti!es.

Stage III : *orward Jogging

• Slightly lean bac#ward increase the s$eed o jogging.• +ow raise the #nees orward as high as $ossible to reach the chest le,el.

• Practice about 2 ti!es at your !axi!u! s$eed.



Stage I- : Side Jogging

• Increase the s$eed gradually ta#ing the heels side ways.• long with the s$eed o jogging try to bring heels closer to the elbows.

• Practice about 2 ti!es at your !axi!u! s$eed.



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Stage - : /u#ha &houti to relax ater jogging Practice

•

"end orward' legs a$art and #ee$ the $al!s on the thighs' ar!s straight.• Inhale through the nostrils and exhale orcibly through the !outh.

• 0o!e bac# to standing $osition and relax.

• This $ractice relie,es the strain o jogging.

"enefts :

• Strengthens the leg !uscles' tones u$ the cal and thigh !uscles.

Forward and Backward Bending

Position : Tadasana

• Keep the legs together or apart. Slowly raise and stretch both arms straight above the

head level. Palms facing forward.

• While inhaling, slightly bend backward, stretch the arms above the head, shoulders

and upper trunk backward.

• While ehaling bend forward from the root of your waist region as much as possible,swing the hands backwards.

• !ome up while inhaling and bend backwards. With ehalation bend forward rapidly.

Synchroni"e the breathing while bending forward and backwards.

• #radually increase the speed and practice $% to &' times.

• Slow down the speed gradually, stop the practice and rela.

(enefits :

• Stretches the abdominal organs and improves digestion. Strengthens arm, shoulder

muscles and tones the spinal nerves.

• )emoves ecess of fat in the abdominal region, waist region and makes the spine

supple.

!ontra*indications :

• +void or bend forward from the root of the waist region as much as possible who has

the problem of back.

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Spinal Stretch

Type I - With folded legs

Position : Dandasana

Practice :

• Fold the right leg and place the right heel on the left thigh.

• Raise the arms above the head, keeping them straight.

• While exhaling, bend forward from the root of the waist region, try to hold the left toes

with the hands or bend forward as much as possible. Try to touch the forehead to the left knee or

bend as much as possible.

• Relax in the position as long as possible with normal breathing.

• While inhaling, come up with arms stretched up.• Practice 10-15 times.

• Change the leg and repeat the same on the other side 10-15 times.

Note :

• Do not bend the knees, while bending forward.

• Gradually increase the speed to your maximum capacity

Type II - With legs apart

Position : Dandasana

Practice :

• Sit with the legs spread apart or as wide as possible.

• Raise the arms above the head, keeping them straight.

• While exhaling, bend forward as much as possible from the waist.

• Catch the right foot with both hands and try to touch the right knee with the forehead.

•

While inhaling, come up and raise the hands above the head region.• Repeat 10-20 times

Note :

• During the practice do not bend the knees, try to keep the knees straight.

• Gradually increase the speed to your maximum capacity.

Knee Stretch

Position : Tadasana

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Practice :

• Stand straight with feet together and place the hands along the thighs with fingers

stretched out.

• While exhaling squat down on the feet, place the palms on the outer sides of the feet.

• While inhaling come to the starting position.

• Move up and down rapidly according to your pace.

• Do not strain the body.

• Repeat 10 to 20 times

Note :

• In sitting position try to keep the knees together and the heels and palms are on the

ground.

Alternate Toe Touching

Position : Tadasana

Practice : Stand erect with the feet about a meter apart.

• Stretch the arms sideways to the shoulder level parallel to the ground.

• While ehaling, bend forward from the root of the waist region.

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• Twist the trunk to the right side from the waist and touch the right toe or if possible

outer edge of the foot with the left hand.

• Twist the neck region to look up and ga"e at the outstretched right palm.

• eel the twist and stretch of the back.

• While inhaling, raise the body to the starting position, keeping the arms outstretched

to the shoulder level parallel to the ground.

• While ehaling, bend forward from the root of the waist region.

• Twist the trunk to the left side from the waist and touch the left toe or if possible outer

edge of the foot with right hand.

• Twist the neck region to look up and ga"e at the outstretched left palm.

• eel the twist and stretch of the back.

• )epeat the practice $' rounds.

(enefits :

• -t tones the entire body and strengthens the pelvic region.

• -t strengthens the muscles on the sides of the trunk, the waist and the back of the legs.

• )educes the waistline fat.

• -t stimulates the nervous system and the appetite.

• -mproves digestion.

!ontra*indication :

• +void this practice who is suffering from back problems.

Instant Relaxation Technique Duration ! "

#inutes $

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Position : Savasana

• oin the legs, heels and toes together, hands slightly away from the sides of the body.

• )ela the facial muscles through out the practice.

• Start tightening from the toes.

• Tighten the ankle /oints, calf muscles and pull up the knee caps.

• Tighten the thigh muscles, s0uee"e the buttock muscles.

• 1hale and contract the abdomen in.

• 2ake fists, tighten the wrist /oints, forearm, elbow /oints and biceps and triceps.

• -nhale and epand the chest region.

• Tighten the shoulders, neck muscles and s0uee"e the facial muscles.

• Tighten the whole body from the tip of the toes to the head region.

• +fter tightening the whole body, immediately release the whole body by ehaling

through the mouth.

• Keep the legs and arms apart and open the palms facing upwards.

• )ela the whole body slowly.

3ote :• This practice can be done sitting on a chair.

• 1nergies the body and helps to release the stress or tension.

%urya &a#askara

Position : Tadasana

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-ntroduction :

Surya 3amaskara is a uni0ue yoga based eercise for overall Personality 4evelopment5(ody, 2ind and -ntellect6. -t loosens, stretches and massages the whole body. This practice

tones the /oints, muscles of the internal organs of the body. -t is the combination of the asana,

pranayama, mantra and meditation techni0ues. -t is more beneficial for children in their

growing age. -t helps them to develop balanced state of mind, healthy body, concentration,

memory development.

2antra plays a vital role in surya namaskara. -t generates vibrations in the body to correct the

functions of eocrine and endocrine systems of the glands. -t stimulates all the vital internal

organs of the body.

Prayer :

7irnmayena Patrena, Satyasyapihitam 2ukham

Tat tvam Pusan +pavrnu Satya 4harmaya 4rstaye.

8ike a lid to a vessel, 9 Sun, your #olden orb covers the entrance to Truth. Kindly open thy

entrance, to lead me to Truth.

(i/a 2antra :

1very 3amaskara is performed by chanting 9mkara with (i/a 2antra and a name of the Sun.

$. 9m 7ram 2itraya 3amaha

&. 9m 7rim )avaye 3amaha

. 9m 7rum Suryaya 3amaha

;. 9m 7raim (hanave 3amaha

%. 9m 7roum Khagaya 3amaha

. 9m 7rim 2aricaye 3amaha

?. 9m 7rum +dityaya 3amaha

$'. 9m 7raim Savitre 3amaha$$. 9m 7roum +rkaya 3amaha


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$&. 9m 7rah (haskaraya 3amaha

Position : Tadasana

Stand straight with legs together. Slowly bend the elbows and place the palms together in

front of the chest. +dopt namaskara mudra, mentally offering homage to the Sun. ocus onyour breath and look forward. #ently close your eyes with relaed facial muscles.

Position : $ 2antra : 9m 7ram 2itraya 3amaha

While inhaling raise and stretch both the hands above the head. @pper arms should touch the

ears and bend the head, arms and upper trunk backward. eel the stretch from the navel to the

throat region. 4o not bend the knees and elbows.

(enefits : 9pens the lungs and tones the abdomen muscles, chest, forearms and upper arms.

Position : & 2antra : 9m 7rim )avaye 3amaha

While ehaling bend the body forward from the root of your waist region until the fingers or

palms of the hands touch the floor on either side of the feet. -f possible try to touch the

forehead to the knees. Keep the knees straight and ensure that upper arms and the ears are

aligned.

(enefits : -ncreases the fleibility of spine and reduces the ecess of fat in the abdominal

region. -mproves the functions of digestive systems. 2emory and concentration will improve

and increases the blood supply to facial muscles eyes and brain.

Position : 2antra : 9m 7rum Suryaya 3amaha

Keep the palms on the side of and in the line of the feet. While inhaling stretch the right leg

back, rest the toes of the right feet and right knee on the floor. +rch up the chest, thoracic

region and lower the spine. (end the head backward and look up. Keep the palms and left

foot in the same line.

(enefits : 2assages the abdominal muscles and tones up lungs. Strengthens the calf muscles

and thigh muscles. -mproves the function of thyroid glands as throat if stretched up.

Position : ; 2antra : 9m 7raim (hanave 3amaha

While ehaling take the left leg back and balance the body on the palms and toes. Whole

body is in slanted straight position. #a"e & feet ahead on the ground. 4o not bend or arch up

the neck and spine.

(enefits : (alances the whole body in a line. Strengthens palms, wrists, elbows, muscles of

upper arms and forearms. 1ntire spine region is relaed.

Position : % 2antra : 9m 7roum Khagaya 3amaha

While inhaling rest the knees on the ground, suck in the abdomen muscles and rest the buttocks on the heels. 4o not change the positions of palms and toes. While ehaling rest the

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forehead on the ground and rela in normal breathing.

(enefits : )egulates the function of adrenal glands, abdominal glands and digestive system.

-ncreases the supply of blood to the head, facial muscles and eyes. 7elps to calm down the

mind.

Position : < 2antra 9m 7rha Pushne 3amaha

While ehaling raise the body from the fifth position and stretch the body forward without

disturbing palms an toes. 7old the breath and rest the forehead, chest, hands, knees and toes

on the ground. The knees, chest and forehead should touch the floor simultaneously. 4o not

rest abdomen on the ground and raise the hips little upward.

(enefits : Strengthens the leg and arm muscles.

Position : = 2antra 9m 7ram 7iranya #arbhaya 3amaha

8ower the buttocks and hips on the ground. While inhaling raise the head and trunk. +rch the

back and push the chest forward without lifting the positions of the palms and toes. -f

possible keep the knees off the ground.

(enefits : -ncreases suppleness of spine, enhances elasticity of lungs. Strengthens the palms,

wrists and toes. Tones the liver and massages the kidneys and adrenal glands.

Position : > 2antra 9m 7rim 2aricaye 3amaha

While ehaling without disturbing the position of palms and feet, raise the buttocks and lower

the head between the arms. Try to keep the heels on the ground so that soles are completely

pressed on the floor. Keep the legs and arms straight.

(enefits : Tones the calf muscles and thigh muscles. -mproves the function of thyroid glands.

Position : ? 2antra 9m 7rum +dityaya 3amaha

While inhaling rest the knees on the ground, suck in the buttock muscles and rest the buttocks

on the heels. 4o not change the positions of the palms and toes. While ehaling rest the

forehead on the ground and rela in the normal breathing.

(enefits : )egulates the function of adrenal glands, abdominal glands and digestive system.

-ncreases the supply of blood to the head, facial muscles and eyes. 7elps to calm down the

mind.

Position : $' 2antra 9m 7raim Savitre 3amaha

While inhaling come up from ninth position placing the right foot between two palms. 8et the

left leg be kept stretched resting left knee and toes on the ground. 8ower the spine and arch

the back concave upwards as in step .

(enefits : -mproves the function of thyroid glands. Tones up lungs, calf muscles and thighmuscles. 2assages and stretches the abdominal organs.


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Position : $$ 2antra 9m 7roum +rkaya 3amaha

While ehaling from the tenth position come up by bringing forward the left foot placing it

by the side of the right foot in between palms. Keep the knees straight. Try to rest the

forehead on the knees.

(enefits : -ncreases the fleibility of spine and reduces the ecess of fat in the abdominal

region. -mproves the functions of digestive systems. 2emory and concentration will improve

and increases the blood supply to facial muscles eyes and brain.

Position : $& 2antra 9m 7rah (haskaraya 3amaha

While inhaling come up slowly straightening the spine, raising the chest, shoulder, head and

neck beck to normal position. Palms with 3amaskara 2udra in relaing posture.

(enefits : 7elps to keep mind calm and steady.

#eneral 3otes for Practitioner :

• Perform Surya 3amaskara in empty stomach. our hours gap after meals, two hours

gap after breakfast, one hour gap after beverage. (est time to practice in the early

morning around Sunrise or in the evening around Sunset.

• Practice in open air atmosphere or well ventilated rooms.

• Perform on a clean mat or carpet.

• Wear loose, light and comfortable clothing.

• 2aintain ' minutes gap for taking bath before or after the practice.

• Practice Surya 3amaskara before the asana session.

• !hanting of 2antras with 9mkara, (i/amantra and names if essential to get full

benefit.

!ontra * indications :

• 8adies should avoid Surya 3amaskara during menstruation. !onsult doctors during

pregnancy.

• Surya 3amaskara should not be practiced by people suffering from 7ernia, 7igh

blood pressure, Spinal disorders and !oronary artery diseases. People suffering from

back problems, slipped disc and sciatica should consult the doctor or yoga epert.

3ote :

• Skip % and ? positions for yoga therapy of +niety and 4epression.

• Skip % and ? positions for dynamic yoga for weight reduction.


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Tiger %tretch Breathing

Position : 4andasana

• Sit in Aa/rasana. Keep one arm length distance between the knees.• 8ean forward and rest the palms at one arm distance from the knees.

• Keep distance between the legs same as between the knees.

• +rms and thighs should be perpendicular to the ground.

• (ack is parallel to the ground.

• While inhaling, raise the head and look up.

• While ehaling, lower the head downward and stretch the spine upwards.

• (ring the chin closer to the chest.

• Keep the arms and thighs straight and firm throughout the practice.

• Practice % to $' rounds.

(enefits :

• #ives fleibility to neck muscles, shoulders and spine.

• Stretches the abdominal muscles and improves digestion.

!ontra*indications :

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• People with severe back problems, in/ury in hips and knees should avoid this posture.

'ycling

Position : Supine

Practice :

• 8ie down on your back with legs together.

• Slowly raise both the legs to ;% degree and then to ?' degree position.

• Start moving the legs in the air clock wise moments as if you are cycling.

• -ncrease the speed gradually.

•

Then change the direction to anti clock wise moments.• Slowly stop the practice after $'*$% rounds in each direction, keeping the legs at ?'

degree.

• Slowly lower the legs to ;% degree and back on to the ground.

• 8ie down in savasana and rela.

3ote :

• Bour feet must draw a complete circle to have proper cycling movement.

• ocus on the knee /oints.

(aschi#otanasana %tretch

• Position : 4andasana

• 8ie down flat on the back with the feet together.

• )aise the arms over the head and bring them to the floor, with the palms facing the

ceiling.

• eel completely relaed.

Practice :

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• While inhaling, slowly raise the trunk to the sitting position, keeping the arms above

the head.

• While ehaling, bend forward from the root of your waist region to the touch the toes

or bend forward as much as you can. Stay in the this for a while.

• While inhaling return to the sitting position.

• While ehaling, rela the trunk back into the supine position with the hands spread

above the head.

• This is one round. )epeat $' rounds.

%ide )eg Raising

Position : Supine Posture

Practice :

• 8ie down on the right side, with the head resting on folded right arm and support the

back of the neck with the right hand.

•

Place the left hand on the left thigh or in front of the chest.

• Keep the whole body as straight as possible.

• While inhaling slowly raise the left leg as high as possible without bending the knee.

Stretch out the toes.

• While ehaling, slowly lower the left leg. This is one round.

• )epeat % rounds.

• )epeat the same practice % times on the left side.

3ote :

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• While raising the the leg you can maintain the balance, by pressing the palm on the

ground.

• ell the strong stimulation of the lateral stretch at the lumbar region.

• To balance the body is difficult in this practice. Try to get the balance by ad/usting the

position of the arm below the head region.

• Synchroni"e body movements with breathing.

*uick Relaxation Technique

Position : Savasana

8ie down flat on your back, legs apart, heels facing each other, hands by the side of the bodyslightly away, palms facing upwards, eyes closed gently and rela the facial muscles. )ela

the whole body and be aware of the abdominal movements.

Step - : 9bservation of +bdominal 2uscle 2ovement

• ocus your mind to the abdomen region. eel the mutual epansion and contraction of

abdomen. !oncentrate on the movements of the abdomen muscles moving up and

down, bulging up and sinking down.

• The movements automatically and naturally become slow and regulari"ed as you keep

feeling and observing the same. Practice % rounds.

Step -- : Synchroni"ation with (reathing

• Synchroni"e the breathing along with the abdomen movements. While inhaling the

abdomen bulges up, while ehaling abdomen sinks down.

• eel the deep breath go down to the lungs as your inhale and full ehalation emptying

the lungs, each time. Practice % rounds.

Step --- : (reathing with eeling

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• Synchroni"e the breathing and the abdominal movement with feeling. While inhaling,

feel the whole body getting energi"ed with positive energies. While ehaling, feel the

toins and negative energies going out of the body.

• -n every inhalation the body gets energi"ed due to the supply of oygen and becomes

lighter. -n every ehalation the body relaes normally and naturally. eel it.

• eel the whole body collapsing and sinking down, releasing all the stresses and

tensions completely. Practice % rounds.

To enhance the relaation, slowly bring your awareness to the navel region and chant C+C

Kara. eel the vibration of the C+C Kara and sensitive the vibration. 1yes should be closed

throughout the practice.

Slowly bring the legs together and move the toes. (ring the hands close to the body and move

the fingers. 2ove the head to left and to right slowly. old the left leg, slide the right hand

upwards, turn to the right, stretch the left leg on the right leg. )est your head on the biceps for few seconds,

Keep the left palm on the ground, with the support of the left hand, slowly get up to any

comfortable sitting posture. )ub the palms briskly to generate enough heat, make a cup shape

and transfer the heat generated around the eye balls and massage the whole face gently.

8ooking at the ground slowly open your eyes.

(enefits :

• !reates deep awareness at the mind level.

• #ives the relaation to the abdominal muscles.

ASANAS :

Ardhakati 'akrasana

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Position : Tadasana

Practice :

• %hile inhaling' slowly raise the right ar! sideways to the shoulder le,el.• Turn the $al! u$wards' urther raise the ar! ,ertically u$. "ice$s should

touch the right ear' $al! acing the let side.

• *eel the stretch in the right side o the body.

• %hile exhaling bend the trun# slowly to the let side. *eet fr!ly on theground.

• Slide down the let $al! as ar as $ossible.

• 1nees should be straight and do not bend the right elbow.

• /aintain the $osition about a !inute or as long as you can !aintain withnor!al breathing.

• %hile inhaling slowly co!e bac# to ,ertical $osition' #ee$ the right ar!

straight. *eel the stretch ro! the root o the waist region to the ti$ o thefngers.

• %hile exhaling slowly bring the right ar! down.

• 0o!e bac# to the $osition o Tadasana.

• Re$eat the $ractice on the let side' by bending to the right side o thebody.

+ote :

• "end laterally. &o not bend the body either orward or bac#wards.•

Proble!s in the #nees' hi$s and shoulders should consult the doctorbeore $racticing this asana.

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"enefts :

• Reduces the at in waist region. i,es lateral bending to the s$ine'i!$ro,es the unctions o the li,er.

• Reco!!ended or the $eo$le who are su3ering ro! bac# $ain' sti3 bac#.

• 4el$s to eli!inate extra at in the abdo!en region.

Ardha 'akrasana

Position : Tadasana

Practice :

• 1ee$ the $al!s on the waist region' fngers $ointing orward.• %hile inhaling' bend bac# ro! the root o the waist region.

• "end bac# the head as !uch as $ossible' eel the stretch in the nec#region.

• Stay in the $osition or a !inute or as long as you can !aintain the$osition with nor!al breathing. 1ee$ the eet fr!ly on the 5oor.

• Slowly co!e bac# to the $osition.

• 1ee$ the legs a$art and relax in Tadasana.

"enefts :

• Reduces at around the waist region' !a#es the s$ine 5exible.• I!$ro,es the lungs ca$acity and stretches the thoracic region.

• Reco!!ended or breathing ail!ents.

• Strengthens the low bac# !uscles and nec# !uscles.

• Re!o,es sti3ness in the shoulders.

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0ontra6indications :

• Peo$le with ,ertigo $roble!s should a,oid this $osture.

(ada +astasana

Position : Tadasana

Practice :

• Stand straight with legs together or slightly a$art.• %hile inhaling' slowly raise the ar!s to the shoulder le,el.

• Turn the $al!s u$wards' stretch both ar!s abo,e the head region.

• "ice$s should touch the ears' turn the $al!s orward.

• %hile exhaling' bend orward ro! the root o the waist region until thetrun# is $arallel to the ground.

• Stretch out the shoulders at hori7ontal $lane and inhale.

• %hile exhaling' urther bend orward until the fngers or $al!s touches the5oor on either side o the eet. &o not strain the body' bend orward as

!uch as you can.

• Stay in the $osition about a !inute or as long as you can !aintain the$osition with nor!al breathing. &o not bend the #nees.

• %hile inhaling' slowly co!e u$ to the ,ertical $osition and raise the ar!sabo,e the head.

• %hile exhaling' slowly bring the ar!s to the shoulder le,el' turn the $al!sdownwards.

• 0ontinue the exhalation and co!e bac# to the $osition.

• Relax in Tadasana with nor!al breathing.

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+ote :

• &o not bend the #nees.• %hen you reach the fnal $osition dro$ the nec# reely down.

"enefts :

• Reduces excess o at in the abdo!inal region' i!$ro,es digestion.• 4el$s in !enstrual and consti$ation $roble!s.

• 8nhances blood 5ow to the head region.

• /a#es the s$ine su$$le and tones the s$inal ner,es.


• Peo$le with ,ertigo' high blood $ressure' disc $rola$se and cer,icals$ondylosis $roble!s should a,oid this $osture.

Bhu,angasana

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Position : Prone Posture

Practice :

• 9ie down on the abdo!en. 1ee$ the legs together' toes $ointing outward.•

Rest the chin on the 5oor. Pal!s beside the lower chest.

• "end the ar!s at the elbows and are close to the sides o the body.

• Relax the whole body' s$ecially the lower bac#.

• %hile inhaling' slowly raise the head' nec# and shoulders. Straighten theelbows' raise the trun# as high as $ossible.

• rch the dorsal s$ine and nec# bac#wards as ar as $ossible.

• Stay in the $osition about a !inute or as long as you can with the nor!albreathing.

• &o not $ut $ressure on the $al!s.

• The ar!s !ay or !ay not be straight' do not strain the body. Peror! theasanas according to the 5exibility o the body.

• %hile exhaling' slowly return to the starting $osition.

• Relax in /a#arasana' with legs a$art.

"enefts :

• 1ee$s the s$ine su$$le and healthy. I!$ro,es blood circulation in thelower bac# $ortion.

• Reco!!ended or bac# $ain and bronchial $roble!s.

• Sti!ulates the a$$etite and alle,iates consti$ation.

• Reduces the abdo!inal at. i,es relaxation to the $ancreas.

0on6indications :

• Peo$le with hernia' $e$tic ulcer and hy$erthyroidis! should $ractice underthe guidance o the yoga thera$ist or doctor.

%hala-asana

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Practice :

• 9ie down 5at on the abdo!en with the legs and eet togerher.• Place $al!s under the groin or !a#e fst o the $al!s with the thu!bs

tuc#ed in'

• %hile inhaling' slowly raise the legs as high as $ossible' #ee$ the legsstraight and together.

• &o not bend the #nees

• Stay in the $osition about a !inute or as long as is co!ortable withoutstrain.

• %hile exhaling' slowly lower the legs to the ground.

• Relax in /a#arasana with legs a$art.

"enefts :

• Strengthens the lower bac# and $el,ic organs.• Tones and balances the unction o li,er and abdo!inal organ.


• Peo$le with heart $roble!' high blood $ressure' hernia and ulcer should

a,oid this asana.

Dhanurasana

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Practice :

• 9ie down on the abdo!en with legs together' toes $ointing outward.• "end the #nees and hold the an#les by the hands.

• Rest the chin on the ground.

•

%hile inhaling' arch the bac#' liting the thighs' chest and head together.

• 1ee$ the ar!s straight and balance the entire body on the abdo!en.

• &o not bend the elbows and loo# u$.

• Stay in the $osition about hal a !inute or as long as you can !aintainwith nor!al breathing.

• %hile exhaling' slowly release the $ose and co!e bac# to the starting$osition.

• Relax in /a#arasana' #ee$ the legs a$art.

"enefts :

• /assages li,er' #idney' abdo!inal organs and !uscles.• i,es dee$ rest to the $ancreatic cells.

• Reco!!ended or diabetes' asth!a' !enstrual disorders and gastrointestinal disorders.

• Reduces at around the abdo!inal region.

• i,es 5exibility to the bac#.

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• Peo$le with high blood $ressure' hernia. colitis' $e$tic ulcers should a,oidthis $osture.

%ar.angasana

Position : Su$ine Posture

Practice :

• 9ie down on the bac# with legs together.• Stretch the hands straight abo,e the head' bice$s should touch the ears

and $al!s acing u$ward.

• Suc# in the abdo!inal !uscles' while inhaling slowly raise the legs to degree $osition.

• "ring the ar!s down and $lace the! near the buttoc#s.

• %hile exhaling' with the su$$ort o the ar!s and elbows' raise thebuttoc#s and the trun#.

• &o not lit the head ro! the 5oor. 1ee$ the elbow fr!ly on the 5oor andsu$$ort the bac# with both $al!s.

• %hen the legs are $arallel to the 5oor' while inhaling slowly straighten thetrun# by $ushing it with the hands until the legs are ,ertically straight.

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• In the fnal $osition' legs are in a straight line with the trun#. 0hin is$ressed to the chest.

• The body is su$$orted by the shoulders' bac# $ortion o the nec# andhead.

• Stay in the $osition about a !inute or two e3ortlessly or as long ascon,enient with the nor!al breathing.

• Slowly co!e bac# to the starting $osition without jer#' so that the bodycontacts the 5oor slowly and gently.

• %ith legs a$art' relax in sa,asana.

"enefts :

• Sti!ulates the thyroid glands.• Relie,es !ental and e!otional stress' ear and headache.

• Tones the legs' abdo!en and re$roducti,e organs.

• Reco!!ended or the treat!ent o asth!a' diabetes' thyroid disorders'!enstrual disorders' hernia' ,aricose ,eins and $iles.

• 8nriched blood 5ow to the brain region hel$s to cal! down the !ind.

• Regular $ractice hel$s to $re,ent ,arious throat and nose ail!ents.


• Peo$le su3ering ro! enlarged thyroid' cer,ical s$ondylosis' sli$$ed disc'low bac# $ain' high blood $ressure and heart $roble!s should a,oid thisasana.

• ,oid this asana during !enstruation and ad,anced stages o $regnancy.

/atyasana

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Position : Su$ine $osture

Practice :

•

9ie down on your bac# and relax the whole body.• "end the right leg and $lace it on the to$ o the let thigh.

• "end the let leg and $lace it on the to$ o the right thigh.

• Rest the $al!s on either side o the head with fngers $ointing towards theshoulders.

• %hile inhaling' with the su$$ort o the $al!s' lit the head and the bac# o3 the 5oor.

• djust the $osition o the head' so that the center o the crown region tothe ground by bending the dorsal and cer,ical s$ine bac#wards.

• %hile exhaling' release the $al!s and hold the big toes and rest elbows onthe 5oor.

• Relax the ar!s and the whole body' allowing the head' buttoc#s and legsto su$$ort the weight o the body.

• ently close the eyes. Stay in the $osition or a !inute or as long as youcan with the nor!al breathing.

• %hile exhaling' return to the starting $osition slowly to su$ine $osition.

•

Relax in Sa,asana.

"enefts :

• This is co!$le!entary asana to Sar,angasana.• Reco!!ended or &iabetes' sth!atics and other Res$iratory $roble!s.

• Stretches the abdo!inal organs and is useul or all abdo!inal ail!ents.

• Regulates the unction o the Thyroid gland.


http://3.bp.blogspot.com/-ohmQhg0wrx4/UmwENttodAI/AAAAAAAABAQ/2p-eF8Chsgw/s1600/index.jpg


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• Peo$le with heart disease' ulcers' hernia and cer,ical s$ondylosis shoulda,oid this $osture.

+alasana

Position : Su$ine $osture

Practice :

• 9ie don on your bac# with the legs together. 1ee$ the ar!s beside thebody and the $al!s acing down. Relax the whole body.

• %hile inhaling raise the legs together slowly without bending the #neesuntil ;( degree to the ground. 0ontinue to inhle and raise the legs urtherto degree $osition.

• %hile exhaling' raise the buttoc#s and the trun# without liting the head.Su$$ort the bac# by the $al!s. 1ee$ the elbow on the ground fr!ly tosu$$ort the bac#.

• /aintaining the legs $arallel to the ground straighten the trun# by$ushing it u$ with the hand. Inhale in this $osition.

• 9ower the legs o,er the head. Try to touch the toes to the 5oor behind thehead. &o not orce the toes to touch the 5oor' try as !uch as you can.

• Release both the hands and rest the ar!s straight on the ground $arallelto each other with $al!s $ressing on the ground.

• /aintain this $osition about a !inute or as long as you can with nor!albreathing.

•

%hile inhaling' co!e bac# slowly ste$ by ste$ to rest the trun# on the5oor.

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• %hile exhaling' slowly lower the legs to the ground.

• Relax in sa,asana.

+ote :

• /a#e sure that you ha,e achie,ed $erect balance beore you release thehands su$$orting the trun#.

"enefts :

• /assage the internal organs' acti,ates the digesti,e syste!.• Strengthens the abdo!inal !uscles and tones the s$inal ner,es.

• Regulates the acti,ities o the thyroid gland which balances the body


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• 9ie down on your bac# with legs a$art. Ta#e the hands u$ and $lace the$al!s on either side o the head on the ground under the shoulder withfngers $ointing towards the bac#.

• "end the #nees and old the legs. The heels should touch the buttoc#s orcloser to the buttoc#s.

• %ith $al!s and the soles o the eet as our $oints o su$$ort' slowly whileinhaling ta#ing the su$$ort o the hands and legs' raise the shoulder'chest' abdo!en' hi$s an thighs abo,e the ground.

• The nec# and bac# should be arched with the crown o your head restingfr!ly on the ground.

• %hile inhaling' raise the trun# o3 the ground arching the entire bodycon,ex u$wards li#e a wheel.

• =our head should be hanging in between the shoulders. &o not bend theelbows.

• Stay in this $osition or > seconds or as long as you can with nor!albreathing.

• %hile exhaling' slowly return to the starting $osition.

+ote :

• 0o!e down slowly with control by $lacing the bac# o the head to theground ollowed by the nec# and the bac#. &o not colla$se he buttoc#sfrst.

"enefts :

• cti,ates all $arts o the body.• ood asana or the 5exibility o s$ine and sti!ulates the entire body.

•

Strengthens the ar!s' shoulders' legs and $el,ic region' abdo!inal!uscles.

• Tones and strengthens the entire bac# !uscles.

9i!itations :

• ,oid this asana who is su3ering ro! cer,ical and lu!bar s$ondylosis.

%asankasana

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Position : &andasana

Practice:

• *old the right leg at the #nees and then the let leg. Sit in ,ajrasana resting the$al!s on thighs.

• Slowly ta#e your hands bac#' !a#e fst o right hand and hold right wrist ro! thelet hand.

• Relax the shoulders.

• %hile inhaling' slowly lean bac#wards a little o$ening u$ the chest region.

•

%hile exhaling' slowly bend the trun# orward ro! the root o the waist regionand rest the orehead on the 5oor or as !uch as $ossible. Relax the shoulders.

• /aintain the $osition about a !inute or as long as $ossible with nor!albreathing'

• %hile inhaling ' co!e u$ to the ,ertical $osition.

• Release the hands and co!e bac# to the starting $osition.

• 0lose the eyes and relax.

"enefts :

• It tones the $el,ic !uscles and sciatica ner,es.• Relie,es consti$ation.

• Re!o,es tension' gi,es relie who has sti3ness in the u$$er bac# and nec#!uscles.

• Reco!!ended or bac# $ain' head ache' nec# $ain and !enstrual disorder?4ea,y $eriods and *re@uent $eriodsA.

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0ontra6indications:

• Peo$le su3ering ro! high blood $ressure' sli$$ed disc and ,ertigo should a,oidthis asana.

0akrasana


Practice :

• Sit with legs together and outstretched in ront o the body.• "end the right at the #nee and $lace it beside the let #nee.

• %hile exhaling' straighten and twist the waist towards the right .

• "ring the let ar! around the right #nee and try to catch the right big toe i $ossible.

• Place the right hand behind the body and #ee$ the $al! on the 5oor.

•

1ee$ the trun# erect with a $ro$er twist. "uttoc#s should re!ain on the5oor.

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• Stay in the $osition or a !inute or as long as you can with nor!albreathing.

• Return to starting $osition and relax or a while.

• Re$eat the sa!e on the other side.

"enefts :

• Tones the s$inal ner,es' gi,es 5exibility to the s$ine and loosens the,ertebrae.

• /assages the abdo!inal organs' hel$s to cure consti$ation anddys$e$sia.

• cti,ates the $ancreas and i!$ro,es the lung ca$acity.


• Peo$le with se,ere bac# $roble!s' ulcers and hernia should a,oid this

$osture.• Recently who ha,e undergone abdo!inal surgery should a,oid this

$osture.

Ardha /atsyendrasana


Practice :

• Sit with the legs stretchered out in ront o the body.

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• "end the right leg and $lace the right oot 5at on the 5oor on the out sideo the let #nee.

• The toes o the right oot should ace orward.

• "end the let #nee and $lace the let oot on the outer side o the right

thigh.

• The outer edge o the oot should be in contact with the 5oor. &o not sit onheels.

• %hile inhaling' rise the right ar! u$ ,ertically and stretch u$ the shoulder.

• %hile exhaling' twist the waist to the let and bring the right are o,er theouter side o the let #nee.

• I $ossible try to catch the let big toe with the right hand. The right trice$srests on the outer side o the let #nee.

• +ow ta#e the let hand behind the bac# and try to touch the right thigh.

• 1ee$ the trun# straight and ga7e at the let shoulder.

• Stay in the $osition about a !inute or as long as you can with nor!albreathing.

• 0o!e bac# to the starting $osition and relax or a while.

• Re$eat the sa!e on the other side.

"enefts and 0ontra6indications :

1strasana


Practice :

http://onlineyogatherapy.blogspot.com/2013/10/position-dandasana-practice-sit-in.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/dandasana.htmlhttp://4.bp.blogspot.com/-D4cBt-loT6w/Ul0KmhzqKJI/AAAAAAAABAQ/03MvkxRrJeo/s1600/ustra.jpghttp://onlineyogatherapy.blogspot.com/2013/10/position-dandasana-practice-sit-in.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/dandasana.html


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• Sit in -ajrsana.• Stand on the #nees. 1ee$ the $al!s on the waist region with fngers

$ointing orward.

• 1ee$ the #nees and eet together or gi,e ga$ between #nees and eet i itis co!ortable.

• %hile inhaling' lean bac#ward and slowly #ee$ the $al!s on the heels.

• Push the abdo!en orward' #ee$ the thighs straight and bend the headand s$ine bac#ward as or as $ossible.

• *eel the stretch in the bac# !uscles and distribute the body


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Position : Sa,asana

Practice :

• 9ie down on your bac#' #ee$ the legs a$art.• Relax the body with nor!al breathing.

Ste$ 6 )

• *ocus your !ind to the lower $art o the body. Slowly ocus on ti$ o thetoes' gently !o,e the! and relax. *eel the relaxation in the soles o theeet and an#le joint. Relax around the cal !uscles and gently $ull u$ the#nee ca$s' release and relax. Shit your awareness to the thigh region' eelthe relaxation around thigh !uscles. 9oosen the buttoc# !uscles' hi$

joints and !entally eel the relaxation in the $art. *ocus on your $el,ic

region and waist' relax totally. R..e..l..a..x. To enhance the relaxation in thelower $art o the body chant .... 6 1ara and eel the ,ibrations in thelower $arts o the body.

Ste$ 6 2

• Slowly bring your awareness to the !iddle $art o the body. *ocus on the!o,e!ent o the abdo!en or ew seconds and eel the relaxation in theabdo!inal !uscles. Relax the chest !uscles. Shit the awareness to thelower bac# and relax. *eel relaxation around the !uscles o bac# bones.Relax the !iddle bac#' u$$er bac# !uscles. Totally relax the shoulderblades.

• Sensiti7e the ti$ o the fngers and relax the! one by one !entally. Relaxthe $al!s' loosen the wrist joints and relax the!. *eel the relaxation in theorear!s region' elbow joints and bice$s and trice$s and relax theshoulders. *ocus on your nec# region' eel the relaxation around the nec#!uscles. Slowly !o,e the head to the let and right and bring bac# to thecenter. Totally relax the !iddle $art o the body. R..8..9....B. To enhancethe relaxation !iddle $art o the body' 0hant C 6 1ara and eel the,ibration in the !iddle $art o the body.

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Ste$ 6 >

• Shit your awareness to u$$er $art o the body. Relax the chee# and chin!uscles. *eel the relaxation in lower jaw and u$$er jaw' lower and u$$erteeth' lower and u$$er gu!s' lower and u$$er li$s. *eel the relaxation inyour sot and hard $alate region' throat and ,ocal chord . *ocus your !indto that $articular $art o the body and relax it !entally. Relax your throatand ,ocal chords' sensiti7e relaxation in your sot and hard $alates. Relaxyour u$$er and lower li$s.

• *ocus your !ind on your nostrils and obser,e breathing e3ortlessly. *eelthe cool air is entering your through the nostrils while inhaling' eel thewar! air is touching the walls o nostrils while exhaling. Sensiti7e thebreath' eel the breath' obser,e ew seconds and relax the nostrils. Shitthe awareness to your eye region' relax the eyeballs' eyelids andeyebrows. Sensiti7e the te!$le region and relax orehead' ears' the sides

o the head' bac# o the head and the crown region. Totally relax the u$$er$ortion o the body. R..8..9.....B and chant / 6 1ara' eel the ,ibrations inyour head region.

Ste$ 6 ;

• Dbser,e the whole body ro! the ti$ o the toes to crown region and relaxe3ortlessly. To enhance the relaxation o the body chant an C/ in asingle breath. *eel the soothing and !assaging e3ect throughout thebody. 8x$erience the relaxation o each and e,ery $art o the body.

Ste$ 6 (

• 0o6ordinate between body' !ind and the breath. 8x$and your awarenessas ,ast as s#y. -isuali7e the li!itless blue s#y and ex$erience the blissulstate o silence within you and around you. 8njoy the silence' the bliss andeeling o relaxation through out the body.

Ste$ 6 E

• Slowly co!ebac# to body consciousness. %hile inhaling' 0hant an FC/F1ara. *eel the resonance through out the body.

Ste$ 6 G

• "ring your awareness to your $hysical body. /o,e your body a little. *eelthe lightness and energy through out the body. ently bring your legstogether and the hands by the side o the body. Turn to your let or rightand co!e u$ e3ortlessly.


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PR+=/ *DR +BI8T= :

3apala-hati 'leansing Breath $


Practice :

• Sit in any co!ortable !editati,e $osture.• 1ee$ the head' s$ine and nec# straight and hands resting on the #nees.

• 0lose the eyes and relax the whole body.

• Inhale dee$ly through both nostrils'ex$anding the abdo!en and exhalewith orceul contraction o the abdo!inal !uscles.

• *ocus on orceul exhalation' inhale $assi,ely by relaxing the abdo!inal!uscle at the end o each exhalation.

• Re$eat the orceul exhalation 26; stro#es or !ore stro#es i you can doe3ortlessly $er !inute and at the end o the one !inute sto$ the $ractice.

• Ra$id breathing used in this techni@ue should be ro! the abdo!en' notro! the chest.

• %hen you sto$ the $ractice' obser,e an auto!atic sus$ension o breath.

• 8x$erience and eel the state o dee$ rest and reshness.

http://onlineyogatherapy.blogspot.com/2013/10/kapalabhati-cleansing-breath.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/dandasana.htmlhttp://4.bp.blogspot.com/-u0tW4ioUPgE/UmJt83BOWiI/AAAAAAAABAQ/DccqV3znBCY/s1600/kapalbhati.181121429_std.jpghttp://onlineyogatherapy.blogspot.com/2013/10/kapalabhati-cleansing-breath.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/dandasana.html


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+ote :

• 1ee$ the head' nec# and s$ine straight throughout the $ractice.• ter the ra$id exhalation relax the abdo!en !uscles so that $assi,e

inhalation will ha$$en auto!atically.

• Regular $ractice can increase the ra$id exhalation s$eed to ;6)2 stro#es$er !inute.

"enefts :

• Purifes the rontal region o the brain.• ood $re$aratory techni@ue or $ranaya!a and !editation.

• "alances and strengthens he ner,ous syste! and tone the digesti,eorgan.

• Reco!!ended or asth!a' diabetes' weight reduction' digesti,e disordersand tuberculosis.


• Peo$le with ,ertigo' high blood $ressure' e$ile$sy' hernia' sli$ disc ands$ondylosis should a,oid this $ractice.

• %o!en during !enstruation and $regnancy should a,oid this $ractice.

%ectional Breathing

This is a $re$aratory breathing $ractice or $ranaya!a. Through this $ranaya!a

we can correct the wrong breathing $attern and increases the ,ital ca$acity o

the lungs. It will slow down the res$iratory rate and hel$ to cal! down the !ind.

wareness o breath is ,ery i!$ortant during the $ractice o the $ranaya!a.

0in /udra"&D/I+9 "R8T4I+ :

http://onlineyogatherapy.blogspot.com/2014/01/sectional-breathing.htmlhttps://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQQvgQzYM4tR2PEWntipQweY1s2FCLSUrDlzIGsJAmZ6pmB_-1cjghttp://onlineyogatherapy.blogspot.com/2014/01/sectional-breathing.html


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Position : -ajrasana or any co!ortable sitting $osition.

Practice :

• Sit in any co!ortable $osition and relax the whole body. 1ee$ the headand s$ine straight. Place the hands resting on the thighs in 0in /udra.

• Dbser,e the natural breath or so!e ti!e. Inhale slowly' dee$ly andcontinuously while ex$anding the abdo!en as !uch as $ossible.0onsciously bulge the abdo!en !uscles. 4old the breath or a ewseconds e3ortlessly.

• 8xhale slowly' dee$ly and suc# in abdo!en !uscles continuously' slowly.4old the breath or a ew seconds e3ortlessly.

• Re$eat the $ractice or ( ti!es.

•

*ocus on breathing and $ractice it in s!ooth and relaxed way which ,eryi!$ortant.

• In abdo!inal breathing the air flls the lower lobes o the lungs.

• ,oid !o,e!ent o chest region.

0in!aya /udra

T4DRSI0 "R8T4I+ :


Practice :

• Sit in any co!ortable $osition and relax the whole body. 1ee$ the headand s$ine straight. Place the hands resting on the thighs in 0in!aya/udra.

• Dbser,e the natural breath or so!e ti!e. Inhale slowly' dee$ly andcontinuously while ex$anding the chest cage orward'outward and u$ward.8x$and the chest as !uch as $ossible.

• 8xhale slowly' dee$ly and relax the chest !uscles. 0o!e bac# to thestarting $osition.


http://2.bp.blogspot.com/-mYakNeeRHN0/UqCVUn3ulnI/AAAAAAAABAQ/7EI0Ey8jcCw/s1600/ChinmayaMudra.gif


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• %ith total awareness breathe slowly and dee$ly through the chest.

• ,oid the !o,e!ents o abdo!en region.

di /udra

09-I0C9R "R8T4I+ :


Practice :

• Sit in any co!ortable $osition and relax the whole body. 1ee$ the headand s$ine straight. Place the hands resting on the thighs in di /udra.

• Dbser,e the natural breath or so!e ti!e. Inhale slowly' dee$ly andcontinuously and raise the collar bones and shoulders u$wards andbac#wards. *eel the ex$ansion in the u$$er $ortion o the lungs aroundthe base o the nec#.

• 8xhale slowly' dee$ly and release the collar bones and shoulders to theresting $osition.


• Try and a,oid !o,e!ents o the abdo!en and chest region.

"rah!a /udra

*C99 =DI0 "R8T4I+ :

*ull yogic breathing is a co!bination o all the three sections o the section

breathing.


http://3.bp.blogspot.com/-n1Wgxg59QOk/UqCVGNheztI/AAAAAAAABAQ/61ehpijsuNc/s1600/6a00d834539cc469e200e5538caeb68833-800wi.jpghttp://2.bp.blogspot.com/-CG6yAUpr4CA/UqCU8azh7zI/AAAAAAAABAQ/_5PIKtoAMbM/s1600/6a00d834539cc469e200e553a7d2878834-200pi.jpg


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Practice :

• Sit in any co!ortable $osition and relax the whole body. 1ee$ the headand s$ine straight. Place the hands resting on the abdo!en at the na,el

region in "rah!a /udra.• Dbser,e the natural breath or so!e ti!e. Inhale slowly' dee$ly and

continuously. %hile inhaling' frst abdo!en !uscles will bulge' then chestregion will ex$and and collar bones' shoulders will raise u$wards andbac#wards. This se@uence will occur se@uentially.

• 8xhale in the sa!e se@uence ?abdo!inal' chest ad cla,icularA.

• The entire !o,e!ent should be har!onious and rhyth!ic.


+DT8 :

The $ur$ose o this $ractice is to !a#e the $ractitioner aware o the three

di3erent co!$onent o res$iration ?bdo!inal' Thoracic and 0la,icularA and

incor$orate the! into ull yogic breathing.

• This $ranaya!a can be $eror!ed in lying $osition also ?sha,asanaA orany co!ortable sitting $osition. 1ee$ the head' nec# and s$ine straight.

• Practice should be done in relaxed way' without any tension in the acial!uscles.

•

"reath through the nose which is ,ery i!$ortant.

• Regular ull yogic breathing $ractice will hel$ to #ee$ the !ind and bodyhealthy.

"8+8*ITS :




• It will enhance !ore $ower and ,itality.• &aily acti,ity can be done in relaxation without stress or tension.

• I!$ro,es the clarity o thought and thin#ing.

• It will hel$ in cal!ing down your !ind and re,itali7ing it.

• nybody can $ractice this breathing.


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%urya Anulo#a 0ilo#a (ranaya#a 4 ti#es

a day and "5 rounds each ti#e

+asi#a /udra

Position : Sit in any !editati,e $osture or any co!ortable sitting $osture with

the head and s$ine straight. 0lose the eyes and relax the whole body.

Practice :

• %hen the body is co!ortable and relaxed ' ocus on your breath or a ew!inutes e3ortlessly.

• do$t +asi#a /udra with your right hand ?olding index and !iddle fngerstowards $al!A.

• 0lose the right nostril with the ti$ o the thu!b.

• Inhale and exhale slowly through the right nostril ?surya nadiA only.

• &uring the $ractice' #ee$ the right nostril closed all the ti!e.

• Dne cycle o inhalation and exhalation or!s one round.

• 8xhalation should be longer than inhalation.

• Re$eat rounds.

• &e$ression $atients should $ractice this $ranaya!a 2G rounds beorebrea#ast' lunch' dinner and beore slee$ ? ; ti!es a day A.

http://onlineyogatherapy.blogspot.com/2014/02/surya-anuloma-viloma-pranayama.htmlhttp://2.bp.blogspot.com/-N8-k530xIn8/UvUvte7P62I/AAAAAAAABEY/92kQVfQGS6A/s1600/images.jpeghttp://onlineyogatherapy.blogspot.com/2014/02/surya-anuloma-viloma-pranayama.html


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• Inhale dee$ly through the sa!e right nostril. +ow close the right nostriland exhale through the let nostril. This is one round o +adisuddiPranaya!a.

• Practice rounds.

"enefts :

Physical :

• It increases the ,itality. /etabolic rate decreases.• 0leanses the nasal tract and balances the breathing $attern between the

nostrils.

Thera$eutic :

• Reco!!ended or res$iratory disorders such as "ronchial asth!a ' +asalallergy.

• 1ee$s the blood sugar at nor!al le,el.

• 9owers the le,els o stress and anxiety.

• "rings the balance in sy!$athetic and $arasy!$athetic ner,ous syste!.

S$iritual :

• It induces tran@uility' clarity o thought and concentration.• 0lears $ranic bloc#ages.

• It has no li!itations. nybody can $ractice this $ranaya!a.

+ote :

• 4el$s to !aintain balance between +adis.• Sy!$to!s o correct $ractice is the eeling o reshness' energy and

lightness in the body and !ind.

%itali (ranaya#a

http://onlineyogatherapy.blogspot.com/2014/01/sitali-pranayama.htmlhttp://onlineyogatherapy.blogspot.com/2014/01/sitali-pranayama.html


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Position : Sit in any !editati,e or co!ortable $osition.

Practice :

• 1ee$ the $al!s resting on the thighs. 0lose the eyes and relax the wholebody.

• Stretch the tongue orward outside the !outh as ar as $ossible. Roll thesides o the tongue u$ so that it or!s a tube sha$e.

• Slowly suc# the air in through the sha$e o the tube and eel the cool air$assing down the trachea into the lungs.

• t the end o the inhalation' close the !outh and exhale through thenostrils. *eel the war! air touching the walls o the nostrils as you exhale.

• Re$eat the $ractice E6 rounds.

"enefts :

• This is a cooling $ranaya!a. It cools and reduces !ental and e!otionalstress.

• It cools the body and !ind' generates a eeling o satisaction.

• It hel$s reduce blood $ressure and acidity.


• Peo$le su3ering ro! low blood $ressure' asth!a' bronchitis' chronicconsti$ation and excessi,e !ucus should a,oid this $ranaya!a.

• ,oid this $ranaya!a during winter and in cool cli!ates.


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%itkari (ranaya#a

Position : Sit in any !editati,e $osture or co!ortable sitting $osition.

Practice :

• *old the ti$ o the tongue inwards and $ress the root o the u$$er $alatewith the ti$ o the tongue. The olded tongue slightly co!es out betweenthe two rows o the teeth and $ro,ides a narrow o$ening on both thesides.

• Slowly suc# the air in' which enters in through the two sides o the tongue.*eel the cool air !o,e!ent in the !outh which !o,e down the tracheainto the lungs.

• Slowly close the !outh and exhale through the nostrils. *eel the war! airtouching the walls o the nostrils.


"enefts :

• It lowers the body te!$erature and cal!s down the !ind.• It hel$s to reduce high blood $ressure.

%adanta (ranaya#a

http://onlineyogatherapy.blogspot.com/2014/01/sitkari-pranayama.htmlhttp://onlineyogatherapy.blogspot.com/2014/01/sadanta-pranayama.htmlhttp://1.bp.blogspot.com/-hOPpQpYmavw/UufjINBVBwI/AAAAAAAABDk/8pUEPv46Ocs/s1600/IMG_2438.jpghttp://onlineyogatherapy.blogspot.com/2014/01/sitkari-pranayama.htmlhttp://onlineyogatherapy.blogspot.com/2014/01/sadanta-pranayama.html


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• D$en the !outh and $ress the u$$er teeth with lower set o teeth.• 1ee$ the tongue at the bac# o the teeth.

• Suc# air in through the cre,ices o the teeth. *eel the cool air touching thegu!s and continuously into the !outh.

• 0lose the !outh and exhale through the nostrils slowly. *eel the war! airis exhaled out slowly through trachea and nostrils.


"enefts :

• It lowers the body te!$erature' $re,ents sensiti,e teeth.• 1ee$s the gu!s and teeth healthy.

Precautions :

• %hile suc#ing the air in' do not $ressuri7e and tense the gu!s or acial!uscles.

• Inhale and exhale slowly to eel the coolness in the body.

Bhra#ari (ranaya#a

http://onlineyogatherapy.blogspot.com/2013/10/bhramari-pranayama.htmlhttp://2.bp.blogspot.com/-TutclhZ2H-k/UufFDg0nqdI/AAAAAAAABC8/Cugn5oEexuE/s1600/mouth_with_teeth_by_nicubunu_openclipart.png+w=150&h=150.pnghttp://onlineyogatherapy.blogspot.com/2013/10/bhramari-pranayama.html


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• Sit in any !editati,e $osture or sitting on a chair.• 1ee$ the s$ine ' nec# and head straight. 4ands resting on the #nees.

• ently close the eyes and relax the whole body.

Practice :

• Slowly raise the ar!s sideways' bend the elbows and $lug the ears withthe index fnger.

• Slowly inhale through the nostrils.

• %hile exhaling slowly' sotly !a#e the hu!!ing sound o a bee.

• The hu!!ing sound should be s!ooth continuous during exhalation.

• Practice ( to rounds e3ortlessly.

"enefts :

• i,es soothing e3ect to the ner,ous syste!.• -ibration and resonance o bhra!ari $ranaya!a cal!s down the !ind.

• Reco!!ended or the $eo$le su3ering ro! inso!nia' anxiety and highblood $ressure.

• Strengthens and i!$ro,es the ,oice and eli!inates throat ail!ents.

http://onlineyogatherapy.blogspot.com/2013/08/dandasana.htmlhttp://3.bp.blogspot.com/-UKeuHEp62ic/UmT0VhDW3nI/AAAAAAAABAQ/zhySEp7Awu4/s1600/bhramari-290x290.jpghttp://onlineyogatherapy.blogspot.com/2013/08/dandasana.html


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• Peo$le su3ering ro! se,ere ear inection should a,oid this $ranaya!auntil the inection has cleared u$.

PRANAYAMA FOR DEPRESSION :

3apala-hati 'leansing Breath $


Practice :

• Sit in any co!ortable !editati,e $osture.• 1ee$ the head' s$ine and nec# straight and hands resting on the #nees.

• 0lose the eyes and relax the whole body.

• Inhale dee$ly through both nostrils'ex$anding the abdo!en and exhalewith orceul contraction o the abdo!inal !uscles.

• *ocus on orceul exhalation' inhale $assi,ely by relaxing the abdo!inal!uscle at the end o each exhalation.

• Re$eat the orceul exhalation 26; stro#es or !ore stro#es i you can doe3ortlessly $er !inute and at the end o the one !inute sto$ the $ractice.

http://onlineyogatherapy.blogspot.com/2013/10/kapalabhati-cleansing-breath.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/dandasana.htmlhttp://4.bp.blogspot.com/-u0tW4ioUPgE/UmJt83BOWiI/AAAAAAAABAQ/DccqV3znBCY/s1600/kapalbhati.181121429_std.jpghttp://onlineyogatherapy.blogspot.com/2013/10/kapalabhati-cleansing-breath.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/dandasana.html


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• Ra$id breathing used in this techni@ue should be ro! the abdo!en' notro! the chest.

• %hen you sto$ the $ractice' obser,e an auto!atic sus$ension o breath.

• 8x$erience and eel the state o dee$ rest and reshness.

+ote :

• 1ee$ the head' nec# and s$ine straight throughout the $ractice.• ter the ra$id exhalation relax the abdo!en !uscles so that $assi,e

inhalation will ha$$en auto!atically.

• Regular $ractice can increase the ra$id exhalation s$eed to ;6)2 stro#es$er !inute.

"enefts :

• Purifes the rontal region o the brain.• ood $re$aratory techni@ue or $ranaya!a and !editation.

• "alances and strengthens he ner,ous syste! and tone the digesti,eorgan.

• Reco!!ended or asth!a' diabetes' weight reduction' digesti,e disordersand tuberculosis.


• Peo$le with ,ertigo' high blood $ressure' e$ile$sy' hernia' sli$ disc ands$ondylosis should a,oid this $ractice.

• %o!en during !enstruation and $regnancy should a,oid this $ractice.

%ectional Breathing

This is a $re$aratory breathing $ractice or $ranaya!a. Through this $ranaya!a

we can correct the wrong breathing $attern and increases the ,ital ca$acity o

the lungs. It will slow down the res$iratory rate and hel$ to cal! down the !ind.

wareness o breath is ,ery i!$ortant during the $ractice o the $ranaya!a.

http://onlineyogatherapy.blogspot.com/2014/01/sectional-breathing.htmlhttp://onlineyogatherapy.blogspot.com/2014/01/sectional-breathing.html


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0in /udra

"&D/I+9 "R8T4I+ :


Practice :

• Sit in any co!ortable $osition and relax the whole body. 1ee$ the head

and s$ine straight. Place the hands resting on the thighs in 0in /udra.• Dbser,e the natural breath or so!e ti!e. Inhale slowly' dee$ly and

continuously while ex$anding the abdo!en as !uch as $ossible.0onsciously bulge the abdo!en !uscles. 4old the breath or a ewseconds e3ortlessly.

• 8xhale slowly' dee$ly and suc# in abdo!en !uscles continuously' slowly.4old the breath or a ew seconds e3ortlessly.


• *ocus on breathing and $ractice it in s!ooth and relaxed way which ,ery

i!$ortant.

• In abdo!inal breathing the air flls the lower lobes o the lungs.

• ,oid !o,e!ent o chest region.

0in!aya /udra

T4DRSI0 "R8T4I+ :


Practice :

http://2.bp.blogspot.com/-mYakNeeRHN0/UqCVUn3ulnI/AAAAAAAABAQ/7EI0Ey8jcCw/s1600/ChinmayaMudra.gifhttps://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQQvgQzYM4tR2PEWntipQweY1s2FCLSUrDlzIGsJAmZ6pmB_-1cjg


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• Sit in any co!ortable $osition and relax the whole body. 1ee$ the headand s$ine straight. Place the hands resting on the thighs in 0in!aya/udra.

• Dbser,e the natural breath or so!e ti!e. Inhale slowly' dee$ly andcontinuously while ex$anding the chest cage orward'outward and u$ward.

8x$and the chest as !uch as $ossible.• 8xhale slowly' dee$ly and relax the chest !uscles. 0o!e bac# to the

starting $osition.


• %ith total awareness breathe slowly and dee$ly through the chest.

• ,oid the !o,e!ents o abdo!en region.

di /udra

09-I0C9R "R8T4I+ :


Practice :

• Sit in any co!ortable $osition and relax the whole body. 1ee$ the headand s$ine straight. Place the hands resting on the thighs in di /udra.

• Dbser,e the natural breath or so!e ti!e. Inhale slowly' dee$ly andcontinuously and raise the collar bones and shoulders u$wards andbac#wards. *eel the ex$ansion in the u$$er $ortion o the lungs aroundthe base o the nec#.

• 8xhale slowly' dee$ly and release the collar bones and shoulders to theresting $osition.


• Try and a,oid !o,e!ents o the abdo!en and chest region.

http://2.bp.blogspot.com/-CG6yAUpr4CA/UqCU8azh7zI/AAAAAAAABAQ/_5PIKtoAMbM/s1600/6a00d834539cc469e200e553a7d2878834-200pi.jpg


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"rah!a /udra

*C99 =DI0 "R8T4I+ :

*ull yogic breathing is a co!bination o all the three sections o the section

breathing.


Practice :

• Sit in any co!ortable $osition and relax the whole body. 1ee$ the headand s$ine straight. Place the hands resting on the abdo!en at the na,elregion in "rah!a /udra.

• Dbser,e the natural breath or so!e ti!e. Inhale slowly' dee$ly andcontinuously. %hile inhaling' frst abdo!en !uscles will bulge' then chestregion will ex$and and collar bones' shoulders will raise u$wards andbac#wards. This se@uence will occur se@uentially.

• 8xhale in the sa!e se@uence ?abdo!inal' chest ad cla,icularA.

• The entire !o,e!ent should be har!onious and rhyth!ic.


+DT8 :




• This $ranaya!a can be $eror!ed in lying $osition also ?sha,asanaA orany co!ortable sitting $osition. 1ee$ the head' nec# and s$ine straight.

• Practice should be done in relaxed way' without any tension in the acial!uscles.

• "reath through the nose which is ,ery i!$ortant.

• Regular ull yogic breathing $ractice will hel$ to #ee$ the !ind and bodyhealthy.

"8+8*ITS :

http://3.bp.blogspot.com/-n1Wgxg59QOk/UqCVGNheztI/AAAAAAAABAQ/61ehpijsuNc/s1600/6a00d834539cc469e200e5538caeb68833-800wi.jpg


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• It will enhance !ore $ower and ,itality.•

&aily acti,ity can be done in relaxation without stress or tension.

• I!$ro,es the clarity o thought and thin#ing.

• It will hel$ in cal!ing down your !ind and re,itali7ing it.

• nybody can $ractice this breathing.

%urya Anulo#a 0ilo#a (ranaya#a

+asi#a /udra

Position : Sit in any !editati,e $osture or any co!ortable sitting $osture with

the head and s$ine straight. 0lose the eyes and relax the whole body.

Practice :

• %hen the body is co!ortable and relaxed ' ocus on your breath or a ew!inutes e3ortlessly.

• do$t +asi#a /udra with your right hand ?olding index and !iddle fngerstowards $al!A.

• 0lose the right nostril with the ti$ o the thu!b.

• Inhale and exhale slowly through the right nostril ?surya nadiA only.

• &uring the $ractice' #ee$ the right nostril closed all the ti!e.

• Dne cycle o inhalation and exhalation or!s one round.

http://onlineyogatherapy.blogspot.com/2014/02/surya-anuloma-viloma-pranayama.htmlhttp://2.bp.blogspot.com/-N8-k530xIn8/UvUvte7P62I/AAAAAAAABEY/92kQVfQGS6A/s1600/images.jpeghttp://onlineyogatherapy.blogspot.com/2014/02/surya-anuloma-viloma-pranayama.html


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• 8xhalation should be longer than inhalation.

• Re$eat rounds.

• &e$ression $atients should $ractice this $ranaya!a 2G rounds beorebrea#ast' lunch' dinner and beore slee$ ? ; ti!es a day A.

"enefts :

• It increases the heat in the body.• Purifes the blood and i!$ro,es digestion.

• 0ures the $roble! o gas in the abdo!inal region.

• "enefcial or de$ression $atients and weight reduction.

9i!itations :

• ,oid the $ractice during su!!er.• +ot reco!!ended or anxiety' high blood $ressure $atients.

&adi %uddhi (ranaya#a

Position : -ajrasana

• Sit in any !editati,e or co!ortable $osture•

do$t +asi#a /udra

http://onlineyogatherapy.blogspot.com/2013/10/nadi-suddhi-pranayama.htmlhttp://3.bp.blogspot.com/-IgIrXAuuf6A/UmQbVDVPnwI/AAAAAAAABAQ/1a-tMa30DWw/s1600/anuloma_viloma.gifhttp://onlineyogatherapy.blogspot.com/2013/10/nadi-suddhi-pranayama.html


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Practice :

• ently close your eyes and ocus on your breath or ew seconds.• 0lose the right nostril with the right thu!b and exhale co!$letely through

the let nostril. Then inhale dee$ly through the sa!e let nostril.

• 0lose the let nostril with your ring and little fnger o the +asi#a /udra'release the right nostril. +ow exhale slowly through the right nostril.

• Inhale dee$ly through the sa!e right nostril. +ow close the right nostriland exhale through the let nostril. This is one round o +adisuddiPranaya!a.

• Practice rounds.

"enefts :

Physical :

• It increases the ,itality. /etabolic rate decreases.• 0leanses the nasal tract and balances the breathing $attern between the

nostrils.

Thera$eutic :

• Reco!!ended or res$iratory disorders such as "ronchial asth!a ' +asalallergy.

• 1ee$s the blood sugar at nor!al le,el.

• 9owers the le,els o stress and anxiety.

• "rings the balance in sy!$athetic and $arasy!$athetic ner,ous syste!.

S$iritual :

• It induces tran@uility' clarity o thought and concentration.• 0lears $ranic bloc#ages.

• It has no li!itations. nybody can $ractice this $ranaya!a.

+ote :

• 4el$s to !aintain balance between +adis.


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• Sy!$to!s o correct $ractice is the eeling o reshness' energy andlightness in the body and !ind.

%itali (ranaya#a

Position : Sit in any !editati,e or co!ortable $osition.

Practice :

• 1ee$ the $al!s resting on the thighs. 0lose the eyes and relax the wholebody.

• Stretch the tongue orward outside the !outh as ar as $ossible. Roll thesides o the tongue u$ so that it or!s a tube sha$e.

• Slowly suc# the air in through the sha$e o the tube and eel the cool air$assing down the trachea into the lungs.

• t the end o the inhalation' close the !outh and exhale through thenostrils. *eel the war! air touching the walls o the nostrils as you exhale.


"enefts :

• This is a cooling $ranaya!a. It cools and reduces !ental and e!otionalstress.

• It cools the body and !ind' generates a eeling o satisaction.

• It hel$s reduce blood $ressure and acidity.

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• Peo$le su3ering ro! low blood $ressure' asth!a' bronchitis' chronicconsti$ation and excessi,e !ucus should a,oid this $ranaya!a.

•

,oid this $ranaya!a during winter and in cool cli!ates.

%itkari (ranaya#a


Practice :

• *old the ti$ o the tongue inwards and $ress the root o the u$$er $alatewith the ti$ o the tongue. The olded tongue slightly co!es out betweenthe two rows o the teeth and $ro,ides a narrow o$ening on both thesides.

•

Slowly suc# the air in' which enters in through the two sides o the tongue.*eel the cool air !o,e!ent in the !outh which !o,e down the tracheainto the lungs.

• Slowly close the !outh and exhale through the nostrils. *eel the war! airtouching the walls o the nostrils.


"enefts :

• It lowers the body te!$erature and cal!s down the !ind.• It hel$s to reduce high blood $ressure.

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%adanta (ranaya#a


• D$en the !outh and $ress the u$$er teeth with lower set o teeth.• 1ee$ the tongue at the bac# o the teeth.

• Suc# air in through the cre,ices o the teeth. *eel the cool air touching thegu!s and continuously into the !outh.

• 0lose the !outh and exhale through the nostrils slowly. *eel the war! airis exhaled out slowly through trachea and nostrils.


"enefts :

• It lowers the body te!$erature' $re,ents sensiti,e teeth.•

1ee$s the gu!s and teeth healthy.

Precautions :

• %hile suc#ing the air in' do not $ressuri7e and tense the gu!s or acial!uscles.

• Inhale and exhale slowly to eel the coolness in the body.

Bhra#ari (ranaya#a

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• Sit in any !editati,e $osture or sitting on a chair.• 1ee$ the s$ine ' nec# and head straight. 4ands resting on the #nees.

• ently close the eyes and relax the whole body.

Practice :

• Slowly raise the ar!s sideways' bend the elbows and $lug the ears withthe index fnger.

• Slowly inhale through the nostrils.

• %hile exhaling slowly' sotly !a#e the hu!!ing sound o a bee.

• The hu!!ing sound should be s!ooth continuous during exhalation.

• Practice ( to rounds e3ortlessly.

"enefts :

• i,es soothing e3ect to the ner,ous syste!.• -ibration and resonance o bhra!ari $ranaya!a cal!s down the !ind.

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• Reco!!ended or the $eo$le su3ering ro! inso!nia' anxiety and highblood $ressure.

• Strengthens and i!$ro,es the ,oice and eli!inates throat ail!ents.


• Peo$le su3ering ro! se,ere ear inection should a,oid this $ranaya!auntil the inection has cleared u$.

/8&ITTID+ :

&adanusandhana /editation

0hin /udra

). 6 1R 04+TI+

Position : -ajrasana or any !editati,e co!ortable $osture.

• Sit in any co!ortable $osture and ado$t chin !udra.• ently close the eyes and relax co!$letely.

• Slowly inhale' while exhaling chant


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0hin!aya /udra

2. C 6 1R 04+TI+


• Sit in any co!ortable $osture and ado$t chin!aya !udra• ently close the eyes and relax co!$letely.

• Slowly inhale' while exhaling chant < CCC < in a low $itch.

• *eel the resonance o C6#ara in the chest region and the !iddle $art o thebody.

• Re$eat ( 6 ti!es.

di /udra

>. / 6 1R 04+TI+


• Sit in any co!ortable $osture and ado$t adi !udra.• ently close the eyes and relax co!$letely.

• Slowly inhale' while exhaling chant < /// < in a low $itch.

• *eel the resonance o /6#ara in the entire head region.

• Re$eat ( 6 ti!es.

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"hra!a /udra

;. 6C6/66 04+TI+


• Sit in any co!ortable $osture and ado$t brah!a !udra.• ently close the eyes and relax co!$letely.

• Slowly inhale' while exhaling chant < 6C6/ < in a low $itch.

• *eel the resonance throughout the body.

+ote :

• &i3erent sounds li#e ' C' / and C/ are $roduced loudly so that they

generate a fne resonance all o,er the body. Resonance will occur onlywhen the re@uency o the generated sound !atches with the !atcheswith the natural re@uency o your body.

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