handout - practice of yoga

Y O G A.

YOGA IS A WAY OF LIFE. Asana is one of the eight limbs in Yoga as described by PATANJALI in his 108 sutras. Asanas if practiced properly and consistently over a period of time will relieve the body and also help overcome any problems and diseases that the humankind faces in this world where stress and tension are the main causes for almost all the problems faced. It also induces energy into the body to make you lively and more active with a calm and increased presence of mind. At times when you skip the routine, you will feel as if you have missed out on your daily dose of energy

In the ensuing article provides a detailed analysis and also gives the steps of the asanas that can be performed daily by any normal person not having serious problems. Any person having serious health related problems can also try these Asanas under the supervision of a Yoga Teacher who will specify particular Asanas for specific problems.

Any Yogasana session is started with body loosening excerises and followed with Suryanamaskara, different Asanas, Shavasana and Pranayama.

Avoid jerks and never push your body into a state of discomfort. In yoga pushing your body beyond its limit is not recommended, and you yourself are the most qualified to define your limit. But be honest in discriminating between a lack of will power and bodily discomfort to ensure that you pull through the exercise plan. It is advisable, therefore, to keep it regular, at a fixed time and location, else you will find your laziness getting the better of you. Gradually your system will gain strength and you will be able to perform these exercises almost effortlessly.

Sithilikarana vyayama or Body loosening excerises.
Ø Jogging at one place,
Ø Stretch for ankle joints,
Ø Stretch and rotation for ankle joints,
Ø Loosening of waists,
Ø Stretching and rotation of arms,
Ø Neck stretch,
Ø The spinal stretch,
Ø Sarira sanchalana,


Kapala Bhati a powerful breathing exercise and a panacea for most problems.
Padmasana, Vajrasana, Dandasana.
Ø Spine erect,
Ø Relax the whole body,
Ø Forcibly blast out the air by vigoursly flapping
movements of abdomen in quick succession
Ø Inhale passively - relaxing abdominal muscles,
30 times a minute, Increase slowly upto 120/

Surya Namaskar

Ø Salutation to the Sun
Ø A sequence of 12 asanas, to draw in peace, harmony and strength in the body.
Ø Complete and total effect on the whole body.
Ø All the plexus of the body are stimulated.
Ø Circulatory system is rejuvenated,
Ø Each section of the spine and all joints of body,
Ø To enhance effectiveness of cardiovascular system.
Surya Namaskar is more than an exercise plan, it is a form of devotion to the Central source of life on Earth, and more importantly, the source of light within us.
Exhale and told your hands in front of your chest in the gesture of a prayer, bringing your awareness to the heart center. Inhale deeply and raise your hands up and stretch backwards with your eyes open. Bring your awareness to the throat center. You may not be able to bend back very far initially, so go as far as you can without discomfort. To avoid feeling giddy keep your eyes open and focused at a fixed point. Hold for a few seconds and gently move into the next step..


Exhale and bend down completely to touch the floor with the palms of our hands. If you are not able to bend completely, bend as far as possible and then bend your knees to rest your palms on the ground. Slowly your body will gain flexibility to accomplish this step properly. Bring your awareness to the root of the spine..


Inhale and bend the left leg while stretching the right leg backward with your toes and knees touching the ground. Lift your gaze towards the sky, bringing your awareness on the forehead center. Do not release your breath.
Exhale and bring our body to the ground. In this position, known as ashtanga namaskar, or eight curved positions, only eight parts of the body touch the ground two feet two knees, two hands, chest and forehead. The abdominal region is raised and if possible the nose is also kept off the ground, with only the forehead touching it. Bring your awareness to the navel. Inhale while slowly raising your trunk, straighten the arms and bend your head backwards. Bring your awareness to the root of the spine
Exhale and form an inverted 'V' as done in step five, bring your awareness to the neck center.
Inhale and come down in to the posture at step four, folding the left leg and stretching the right leg. Bring your awareness to the forehead..
Exhale and raise your body into the bending position as in step three, bringing your awareness to the root of spinal column.

Inhale and raise yourself completely stretching backwards as in step three, and bring your awareness to the neck center.
Exhale and bring your hands in the same position as in step one. bringing your awareness to the heart center.
This concludes one round of Surya Namaskar. Bring your hands down to the side after each round. Relax and observe your body with your eyes closed. Begin the next round only after you feel prepared. Notice that the position of hands on the floor remains at the same spot throughout one round.
Asanas can be divided into 1. Standing position, 2. Sitting position and 3. Laying down position. Below is a illustration and analysis of Asanas in all the three position.



1. A r d h a K a t i C h a k r a s a n a .
Stand straight without bending the spine. Exhale first. Inhale and while exhaling bend raising the hand as shown below to the extent possible. The hands must pass through the ears and must be straight. Do not bend forward or backwards. Look front The bend must be only at the waist level and not at the neck level.

Benefits: Tones the elasticity of the back bone. Expansion of the lungs. Reduces fat at the waist level. Also helps in reducing constipation.

2. A r d h a C h a k r a s a n a
Stand straight without bending the spine. Exhale first. Hold the hands at the backside of the waist for support and Inhale while exhaling bend backwards as shown below to the extent possible.


Benefits: Spine and abdomen muscles are strengthened, blood
Circulation in the neck, lungs and heart is increased. Benefits
lower back spine and the chest.


3. P a d a h a s t a s a n a
Stand straight without bending the spine. Exhale first. Inhale while exhaling bend forwards as shown below to the extent possible and try to touch the ground with your fingers or palm. Also you can try to hold the ankle and drag the body downards to the extent possible.

Benefits: all nerves including cyatic nerve strengthened. Abdomen portion strengthened. Good circulation of blood to brain. All digestive Juices of the stomach are produced properly.

4. T r i k o n a s a n a

Inhale and raise the arms straight from the shoulders parallel to the floor with palms facing down. Exhale slowly and bend towards left at the waist and being the left hand down to the left ankle. The right arm should be extended upwards straight or as shown in the picture. Look towards the sky or towards the thumb of the right hand.

Benefits: In this asana the weight of the body comes chiefly on the calves of the bent legs and on the muscles of the hand
resting on the floor and has nice effect on them. The stretching of the body has good effect on the muscles of those parts and improves their functioning. This asana is useful for the joints of the waist.

5. T a d a s a n a.
Stand straight. Inhale and while exhaling slowly take your hands up without bending and simultaneously lift the heels and finally by the time the heels are lifted to the maximum the hands must reach over the head as shown in the figure.

Benefits: In this asana all the muscles are stretched in one direction at one time and then relaxed. This process helps to remove all the strains. The muscles get rest and relaxation and even the earlier strains caused by other asanas get removed.

6. V a j r a s a n a

Sit on the knees and place your bottom on the heels on the heels legs and feet together. Keep the back straight the the palms on the top of your thighs.

Benefits: Along with the body, the mind also gets stabilized in this Asana. Hence, it is preferred for meditation in this Asana. Hence, it is preferred for meditation and concentration. This Asana is also found to be good for Pranayama. The special fold of the legs
forms one Bandha in this Asana. Consequently the blood circulation in the waist - downward parts is controlled.

7. S h a s h a n k s a n a
Sit in the vajrasana position. Holds the hands at the back by folding. Inhale and while exhaling bend forward as much as possible to touch the forehead to the ground. The important point is the bottom must not be lifted from the heels and must be firmly placed on the heels.

Benefits: Along with the body, the mind also gets stabilized in this Asana. Hence, it is preferred for
meditation in this Asana. Hence, it is preferred for meditation and concentration. This Asana is also found to be good for Pranayama. The special fold of the legs forms one Bandha in this Asana. Consequently the blood circulation in the waist - downward parts is controlled.
8. U s h t r a s a n a

Sit in vajrasana. Reaching backwards hold the left ankle with the left hand the right ankle with the right hand. Exhale and lift the bottom off the legs arching the back and thrusting the abdomen forward the tilt the head backwards as much as possible.

Benefits: Expansion of the chest. Elasticity of back bone is increased. More blood circulation to the brain. Concentration of mind increased.

9. P a s c h i m o t h a n s a n a

Sit on the floor with the legs extended and together out in the front. Keep the back straight shoulders level and head straight. Stretch both arms straight out in front of you. Bend at the waist keeping the back straight as much as possible. Try to clasp the toes or if you can keep the palms at the bottom of the feet.

Benefits: As the whole of the west side gets stretched, their functioning is greatly improved. At the same time,
the muscles of the front side get contracted and there is pressure on the lungs, intestines and other internal juice producing glands. As a result of this their functioning is also improved. It is very useful in setting right the troubles concerning the lumber part of the spinal cord and the digestive system. Further, there is very sensitive part in our body known as Kundalini lying in dormant stage. This Asana is supposed to activate it.

10. B h u j a n g s a n a
Lie down on the stomach and place the chin on the floor. Inhale and place the hands on the floor at the side of the chest. Exhale and lift the body above the waist arching the spine backwards and straightening the arms. Keep the hip part on the floor. Tilt the head as far back as possible.

Benefits: This asana is concerned with the spinal cord and the muscles of the stomach. Due to the stretching the efficiency of the digestive organs increases. To some extent back problems are reduced as the blood circulation is improved.

11.D h a n u r a s a n a.

Lie flat and place the chin on the floor. Exhale bend, reach the back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand. Slowly raise the legs by pulling the ankle and raising the knees and simultaneously raise the head and lift the chest. Weight of the body should rest on the abdomen and the stomach.

Benefits: This asana is a combination of both Bhujangasana and Shalabhasana and can deliver benefits of both the asanas. Mainly the weight is taken by the abdomen. This has favorable effect on enzyme producing organs, liver, pancreas, small intestine and big intestine. As a result of this the concerned organs become more active and efficient. Also the blood circulation in arms and legs is improved.

12. P a d o t h a n a s a n a.
Lie on the back. Inhale and while exhaling slowly lift the legs first to a height of five to six inches from the ground and hold it in that position for some time. And inhale and being back the legs on the floor. This can also be done one leg at a time.

Benefits: In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation.

13. S a r v a n g a s a n a.
Lie down on the back. Place the palm face down on the floor. Place the hips on the floor and bend the knees bringing them up towards the stomach while exhaling. Press down on the hands and lift the torso from the waist up off the floor arching the spine backwards and straightining the arms. While exhaling raise the legs straight perpendicular to the floor. You may also support the hips with the hands or leave the hands on the floor. Legs must be straight and together at the knees and pointed straight up.

Benefits: This helps improve the blood circulation as impure blood easily reaches the heart. The 'Jalandhar Bandha‘ pressurizes the thyroid glands and to some extent pituitary gland thus helps improve their function. This asana controls and cures the diseases related to genital organs, constipation. It also helps cure varicose veins and hemorrhoids.

14. S h a v a s a n a.
Lie down as shown in the figure. Imagine a bright lamp and move the lamp all over the body from toes and relax the individual part of the body where the light is moved. Also visualize each and every part of the body and imagine that the bright lamp will take away all the pain, strain and any problem in that part of the body. After the lamp reaches the forehead leave the lamp there and concentrate on the air passage and visualize the path of the air and follow it for about 5 minutes.

Benefits: Twenty minutes of this asana is Equal to 4 – 5 hours of deep sleep. Body movements are minimized, blood circulation is also minimized, heart rate drops, respiration drops, mind becomes calm and relaxed. This helps improve the functioning of brain, it can cure heart related ailments, it also brings down Blood Pressure.

P R A N A Y A M A.
Patanjali defines: Regulation of incoming and outgoing flow of breath with retention.
Prana : vital force, energy. Ayama : stretch, extension, prolongation, control.

Pranayama develops steady mind, strong will power and sound judgment.

Inhaling and exhaling.
Inhaling - PURAKA
Exhaling – RECHAKA.

Giving time for oxygen exchange:
KUMBHAKA – holding the breath
Abhyantara kumbhaka. Holding the breath after inhaling.
Bahya kumbhaka. Holding the breath after exhaling.
Kubmhaka must be performed only with Bandhas. There are three types of Bandhas. Jalandhara Bandha, Mula Bandha, Uddiyana Bandha
Without bandhas the Kumbhaka can be dangeruos to the lungs and can increase the Blood pressure and other related problems.

Deep Breathing Technique:
Sit comfortably. Keep the palms on the knees and observe your natural breathing. Let the breathing be natural. Feel the abdominal movement while breathing. While inhaling , let the abdominal wall move out and while exhaling let it move in. USES: Provides deep relaxation to the body and mind. Improves concentration. Strengthens the nervous system and respiratory system.

Unlike Asanas where any person with little guidance can practice the Pranayama must be taught by a experienced Teacher who knows the details and the nuances of this very very powerful breathing technique. The concentration part is very important in Pranayama, which will be effectively taught by a Guru. Though a short brief is given below it will be advisable to practice Pranayama under the able guidance of a Guru only.