Yoga Programme

Do not eat for at least four hours before doing Yoga Asanas; A little little liquid refreshment is okay.

 

Bhastrika Pranyama (Bellows breath)

Sit with the back straight, hands on knees. Breath out, contracting the abdomen, then breath in expanding the abdomen. Start slowly and build up speed. Start breathing through the nostrils 20 times gradualy increasing up to 120 over three rounds. After each round breath easy and hold the breath for 30 seconds,this practice will clean out the lungs and bring fresh oxygen to the brain.

 

Surya Namaskar (salute to the sun)

1..Stand erect with the feet together. Breath in and bring palms together at the chest. Breathe out

 

2.Inhale slowly and raise the arms above the head with palms to the front and bend backwards. Drop the head back and keep the arms a shoulder width apart.

 

3.Exhale slowly . bending forward. Place the palms down on the floor by the side of the feet or in front. Keep the legs straight and bring the head to the knees contracting the abdomen.

 

4.On an in breath, stretch the right leg back and lower the knee to the floor at the same time. Bend the left knee, arch the back, lift the head and look upwards. The hands and left foot should remain in the same position.

 

5.Stretch the left leg back on an out breath placing the left foot beside the right foot. Legs, arms and back should he straight. (If you wish you can go into the dog posture.)

 

6.Holding the breath, lower the knees, chest and forehead to the floor. The hips and abdomen should be raised from the floor.

 

7.On an in breath, raise the upper body off the floor, straighten the arms and bend the head backwards. Keep the pelvis and legs on the floor. This is the Cobra posture.

 

8.Exhaling raise the buttocks, lower the head down between the arms and press the heels down. This is the Dog posture.

 

9.    Bring the right leg forward on an in breath. Bend the knee and place the right foot alongside the right hand. At the same time lower the left knee to the floor. Lift the head and look up. This is the same as position 4.

 

10.Breathing out, place the left foot next to the right foot. Straighten both legs and lower the head as close to the knees as possible. This is the same as position 3.

 

11.Breathing in, straighten the body and raise the arms above the head, bending back. This is the same as position 2.

 

12.Bring the arms down breathing out. Place the palms together in front of the chest and look ahead.

this is the final pose which is the same as position 1.

 

The positions described are one half of a full round. For the second half repeat the same procedures except that the left leg is stretched back in position 4. In position 9 bring the left leg forward.

2)

After completing a number of rounds spend some time in the Corpse position. Allow the heart beat to slow down and respiration to return to normal. There are no limits to the practice of the Salute to the Sun, hut ladies should not do it during menstruation or after the third month of pregnancy. The salute to the Sun stretches Just about every part of the body and is an all round exercise programme by itself, always done before an asana programme as a warm-up. Surya Namaskar will help to preserve the suppleness of the body. youthfulness and ward off old age.

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 Utkatasana (Squatting Posture)

Stand in Tadasana (Mountain Posture). Breathe in and raise the arms in front, parallel to the floor (advanced can raise the arms above the head, palms together). Breathing out, bend the knees and slowly lower the trunk until the thighs are

parallel to the floor. hold for five breaths as though sitting, keeping the trunk as straight as possible. Breathe in and return to Tadasana.

 

Tadasana (Mountain Posture)

This is the basic standing pose and is the starting position for all standing postures. Stand erect with the feet together and flat on the floor, with back straight and shoulders relaxed, arms by sides and look ahead.

 

Vikasana (Tree Posture)

From Tadasana bend the left knee and place the foot against the right thigh. Bring the palms together in front of the chest and fix the gaze on a point straight ahead. Advanced can raise the arms above the head with palms together. Stretch up to appear as if growing like a tree. Hold for ten breaths then change legs.

Benefits: This posture helps to develop a sense of balance and strengthens ankles and toes, tones and firms the muscles, limbers the hips and improves concentration.

 

The Dancer Posture

Have the feet about 2 feet apart,balance on the right foot lift the left  foot up behind you,hold the left foot, lift up the right arm and balance for 10 breaths,then repeat other leg.

 

Trikonasana (Triangle Posture)

From Tadasana spread the legs about three feet apart. On an in breath raise both arms sideways, so that they are parallel to the floor with the palms down. Exhale, then bend the trunk sideways to the right and lower the right arm to rest on the leg. At the same time raise the left arm up to a vertical posture and look up at the thumb of the left hand. Hold for ten deep breaths or as long as is comfortable. (More advanced: lower the vertical arm over the head and ear so that it is parallel to the floor with the palms down and the head looking upwards.) After ten breaths, breathe in and come up breathing out and go down on the other side. Concentrate on the breath.

Benefits: Stretches the flank, waistline, arms and shoulders. It directs blood and nourishes the spinal nerves, the legs arc toned and the ankles are strengthened. Muscles of the lower back are stretched and backache is relieved.

 

Paksvottanasana (Front and Back Stretch)

 From Tadasana spread the feet about three feet apart. Hold the right wrist with the left hand     support the small of the back. Exhale and lower the head as close to the right leg as possible. hold for ten deep breaths or as long as possible. On an in breath lift the head and torso and back bend. Now straighten up breathing out and at the same time turn the trunk and feet to the front. Repeat on the other side holding the left wrist with the right hand. Return to Tadasana on completing the posture.

Benefits: The back is stretched and round shoulders corrected. Abdominal organs are massaged and toned helping to improve digestion and relieving constipation, removes stiffness in the legs and hips and improves flexibility of the spine and and stiffness in the wrists is relieved.

 

Parivritta Trikonasana (Reverse Triangle Posture)

Spread the feet about three feet apart on an in breath. Raise both arms to the horizontal, palms down, then start to exhale. Turn the trunk to the right and reach down to place the left hand by the right foot. At the same time, lift the right arm to the vertical and look up at the right thumb. Stretch the shoulders and stay in the position for ten deep breaths. Lift the left arm on an in breath. Turn the trunk hack to the central position with the arms horizontal. Breathe out and repeat on the other side. Concentrate on the lower part of the spine and on the breath. Return to Tadasana.Benefits: Muscles of the lower back are stretched and an increased blood supply is directed to the lower spine. The nervous system is stimulated benefiting those with nervous depression. Abdominal organs are massaged, digestion improved and constipation removed, the leg muscles are firmed and toned and the hamstring muscles stretched.

 

Virabhaddrasana (Warrior Posture)

From Tadasana spread the feet about four feet or so. Inhaling, lift the arms to the horizontal , with palms down. Turn the right foot 90 degrees and the left foot slightly inwards, then breathe out, bending the right knee so that the upper leg is parallel to the floor, and the lower leg is vertical. The head can now turned to look at the right hand. Hold the pose for ten breaths or as long as is comfortable, then breathe in and straighten the right leg. Breathe out and repeat on the other side.

Page 3)Benefits: the ankles, knees, hips and shoulders are strengthened, the chest is expanded and siiffness in the shoulders relieved. Concentration, balance and poise are improved and the pose develops a feeling of strength and power.

 

Padahasatasana (Hands to Feet posture)

From Tadasana breathe out bending forward, keeping the legs straight and place the Fingers under the toes. Keep the head up and the back concave, then lower the head towards the legs. hold for ten deep breaths or as long as comfortable, then on an in breath return to Tadasana.

Benefits: The back and spine are stretched and spinal nerves stimulated and toned. Abdominal organs are massaged and the liver, spleen and kidneys toned. Indigestion, constipation, flatulence and constipation are relieved. Additional blood is directed to the brain, scalp and face. The heart beats are slowed and the posture has a calming effect. It relieves discomfort during menstruation.

Svanasana (Dog Posture)

Lie on the floor face down with the feet slightly apart and the hands by the side of the chest with palms down. Breathe out, raise the buttocks off the floor, straighten the arms and keep the legs very straight. Lower the head towards the floor and press the heels down. Hold for ten breaths. On an in breath lift the head, stretch forward and lower the body to the floor.

Benefits: Removes stiffness in the legs, back, shoulders and particularly the upper back. It strengthens the ankles, arms and legs and abdominal muscles. It tones the spinal nerves and directs blood to the face and brain, invigorating the brain. It can be done by those who cannot do the headstand.

4)

SITTING POSTURES

Between each sitting posture return to Savasana (Corpse Posture) and take five deep breaths.

Leg  rotation

Lie on the back with the arms close to the body, palms pressed down to the floor. Raise the right leg

off the floor and rotate in a clockwise direction five times then in an anti clockwise direction five times.

Repeat with the left leg. Repeat the exercise with both legs together.

Cycling I leg

From the same position raise the right leg to the vertical, cycle forwards five times then reverse five times. Repeat with the other leg.

Cycling alternate legs

From the same position do alternate leg forward cycling movements five times then reverse five times.

Cycling both legs

Keeping both legs together cycle forward five then five times back.

 

Benefits: Tones the abdominal muscles, removes wind and gas, helps to alleviate indigestion and constipation and helps prepare the body for more difficult Asanas.

 

Boat posture

Sit with your legs straight out in front of you.Raise both legs of the floor and sit on your tail bone,bring your arms up straight in front of you,and hold as long as your comfortable.

 

Kakasana (Bird or crow posture)

Squat with the legs apart. Rise up on the toes and place the hands on the floor in front of the feet with the fingers spread apart. Bend the elbows slightly outwards and have the hands slightly turned inwards. Position the inside of the knees against the upper arms as high as possible then slowly lean forward and lift the feet off the floor, balancing on the hands with the head held forward. Hold for ten breaths.

 

Badrasana (Cobbler Posture)

Sit with the soles of the feet together, the knees spread out and close to the floor and the heels close to the perineum. The hands should hold the feet and pull the pelvis as wide apart as possible. Bounce the knees down with a butterfly action, 20 or 30 times. Sit still in this position for ten deep breaths.

Benefits: It tones the reproductive organs and urinary system. Regular practice helps make childbirth easier. helps with the cross-leg sitting positions.

 

Paschimottanasana (Back stretch posture)

Sit with the legs extended. Inhale, raising the arms above the head. Then begin to exhale and bend forward bringing the arms down and reach ahead to hold the toes. gently stretch the back, pulling the trunk and head down towards the feet and keep the legs straight. The forearms and elbows should be towards the floor each side of the legs. Hold the posture for ten breaths. Breathing deeply inhale lifting the arms above the head. Exhale lowering the arms.  Benefits: The back and the hamstrings are stretched and blood is encouraged to flow along the spine, nourishing the nerves. The abdomen is squeezed, fresh blood is directed to the pelvic area bringing about good digestion and efficient elimination. The kidneys, pancreas, liver and adrenal glands are activated.

5)

Janusirsasana, Head to knee posture.

Sit with the legs extended.Bring your left foot up and into your right thigh.Inhale and raise the arms above the head,stretching upwards.As you exhale bring your arms down and reach forward to grasp your right foot or toes.Gently stretch the back and pull your trunk and head down to your knee.Hold for as long as is comfortable.Inhale lifting the arms above the head.Exhale lowering the arms then repeat with the other leg.

 

Bhujangasana (Cobra Posture)

Lying on the front, bend the arms and place the palms flat down on the floor under the shoulders with the chin or the forehead on the ground. Keep the elbows against the body. Breathe in and raise the head and shoulders off the ground using the back muscles. Continue lifting the torso using the arms. Slowly bend the back until the arms are nearly straight. Do not lift the shoulders. Hold the posture for ten deep breaths. Keep the body from naval to feet on the floor and bend the head back.

Benefits: Strengthens the back, keeps the spine supple, relieves backache, benefits the liver and kidneys, tones the ovaries and uterus and helps to correct menstrual disorders. The nerves in the spine receive extra blood.

 

Ustrasana (Camel Posture)

Sit on the heels with the knees apart. Lift the body on an in breath. Support the back with the hands and lean back . Release the right hand and place it on the right heel. Then place the left hand on the left heel. Arch back as much as possible, keeping the pelvis pushed forward and the arms straight taking the weight of the body. Hold for ten breaths.

Benefits: Stretches the front of the body, stomach and intestines, improves digestion and elimination. Circulation is stimulated and blood is directed to the spinal nerves. It is a good counterpose to the forward bending postures.

 

Ardha Matsycndrasana (Spinal Twist Posture)

Sit with both legs extended, bend the left leg bringing the foot into the right thigh. Bring the right leg over the left knee. Keep both buttocks flat on the floor. Twist round to the right placing the right hand on the floor. Lift the left arm up, bring it down over the right knee and hold your left leg. Hold for ten breaths and then repeat on the other side.

Benefits: Stretches the lower back and stimulates and tones the spinal nerves, loosens the vertebrae

and makes the back more supple. It helps to prevent backache and lumbago . The abdominal organs are massaged and the pancreas is activated.

 

Sarvangasana (Shoulder Stand Posture)

Lie flat with legs together and arms by side palms down. Using the arms as levers on an in breath raise the legs and back off the floor, bend the arms and place the hands to support the hips. Continue lifting the torso and legs until they are vertical and in a straight line The hands  will now be against the back and the chest pressed to the chin with the body weight resting on the shoulders. Hold for ten breaths. Then lower the right leg towards the floor behind the head. Raise then lower the left leg. I)o this five times each side. Then lower both legs over the head trying to touch the floor. This is Halalasana (Plough Posture) 5 sometimes called the pose of tranquillity. Support the back with the hands. hold for ten breaths. On an in breath raise the legs. Release the hands and place the palms flat down on the floor. Breathe out and lower the body to the floor.

6)

Benefits of the Plough Posture: Stretches the body and makes the spine supple. It stimulates the circulation improving blood supply to the spinal nerves, face scalp and throat. The pelvic region is stretched and the kidneys, liver spleen and reproductive organs are toned. It improves digestion. Benefits of the Shoulder Stand: It rests the legs and allows blood  to flow to the heart. It rejuvenates the body by stimulating blood flow to the brain, scalp and face, also to the neck and  thyroid. Congestion in the legs, pelvis and abdomen is relieved and varicose veins prevented. Menstrual and menopause disturbances are alleviated and it has a curative effect on hemorrhoids. The posture has an all round beneficial effect and should be included in all yoga practice.

 

Matsyasana (Fish posture)

From Savasana breathing in use the palms and forearms to push up lifting the torso and arching the back allow the head to fall back with the crown of the head resting on the floor. The arms take the weight . Hold for ten breaths. Then on an out breath lower to the floor.

Benefits: The spine is strengthened, fresh blood is directed to the spinal nerves and any stagnant blood is recirculated. It is good for rounded back. The abdomen is stretched. Also the intestines and the abdominal organs are toned. Fresh blood is supplied to the pineal, pituitary, thyroid and parathyroid glands. The pose encourages deep respiration to overcome lung problems.

 

Sirsana (Head Stand Posture)

Sit on your heels, bend forward and place the forearms on the floor in front of the knees with the fingers interlaced together, the elbows positioned apart, forming a triangle. Place the top of the head on the floor in the centre of the triangle formed by the upper arms. Raise the knees off the ground then the buttocks until the legs are straight . Walk the legs forward until the trunk is vertical then transfer the body weight onto the head and forearms. Raise and straighten the legs upwards so that the body is perfectly straight. Practise close to a wall.

Benefits: Revitalises all the body systems. The pull of gravity is reversed and the legs are rested, blood flow is increased to the brain, scalp and face. The back, shoulders and neck are strengthened and headaches relieved. The pituitary gland receives an increased supply of blood which helps to overcome many nervous and glandular problems.

 

Dharmikasana

Sitting on the heels catch hold of the feet on an out breath and bend forward. Place the forehead on the floor. Stay there for a few minutes,or about 25 slow breaths.

 

Pranayama`s

 

Nadi Sohana Pranayama (Nerve Cleanser breathing)

sit in a comfortable meditiative posture with the spine straight and hands on the knees. Keep the head upright looking ahead. Close the eyes and relax the body with the left hand on the knee. Bring the right hand in front of the face and form Vishnu Mudra so that the thumb can close the right nostril and the ring finger can close the left nostril. Close the right nostril with the thumb and inhale through the left nostril. Close the left nostril with the ring finger, release the right nostril and breathe out through the right nostril. Breathe in through the right nostril, close the nostril and hold for the count of five. Breathe out through the left nostril and breathe in through the left nostril . Hold for the count of five~ Breathe out through the right nostril and breathe in through the right nostril. Hold for the       7) count of five. Repeat 20 times minimum.

Benefits: 'The flow of Prana is equalised. It induces calmness and is good to do before relaxation and meditation.

 

Arms Raising

Keeping your eyes closed,Very slowly raise your arms,at the same time control your breath,feel your Breath moving up with your arms.This should take about 20 to 30 seconds.

Lower your arms controlling your breath feel your breath coming down with your arms.This should take about 20 to 30 seconds.When your arms are down feel your breath come back to normal. Repeat 4 more times.

This looks easy,but it needs some self control to do it properly. This practise will induce a feeling of calm.

 

6 By 3 Breathing

Breath in om 1 om 2 om 3 om 4 om 5 om 6 Hold the breath om I om 2 om 3

Breath out om 1 om2 om 3 om 4 om 5 om 6 Hold the out Breath oml om 2 om 3

Page 5) Repeat about 5 minutes.

You need to stay focused on the counting and the breath.This is about Breath control

and mind control. BE HEAR NOW.

 

UDHIANA

Keep your eyes closed, Focus on your Throat Chackra

Although your breathing through your nose, you need to feel like your breathing into your throat,You will feel your throat going tight and you will make a gentle snoring sound. Stay focused on your throat and on your breathing.

This technique is a nerve cleansing breath. Clears any anxiety lowers blood pressure Very Calming.

 

Brain Relaxing.

Keep your eyes closed. Focus on your third eye,between your eye brows just above your nose.Feel like your breathing in to your brain through that point.Feel your brain relax. Stay there breathing in and out of your brain,through your third eye. About 5 minutes.

This is an advanced practise~and if done properly for a period of time it can take you into some deep levels of conscionsness.

 

Yoga Nidra  (Deep relaxation)

Lie Down on your back. Take a nice slow deep calming breath,feel your body and mind relax

when you breath out. Then bring your awareness into your toes,and consciously relax your

toes feel your toes relax, then your feet,lower legs,upper legs,buttocks,back,pelvic area

Abdominal area your tummy relaxes, chest,,fingers, hands,,lower arms,upper arms,shoulders, neck and throat, mouth and chin, nose and cheeks,eyes, ears, back of the head, top of the head, forehead.

                                                               Repeat

                                                   Enjoy that feeling of peace