Yoga for Beginners

by
Mayank Shastri
B.E. (Mech.)

©All Rights Reserved

First edition
June - 2016

- Published By -
Mayank B. Shastri
“Kaustubha”,
Opp. Maninagar Society,
Tithal Cross Road,
Valsad – 396001. (Guj.)
India.
Ph. 0091- 2632-252146
Fax : 0091-260-2400408
Mo. 0091-9375824978, 7405196006
E-mail : mayank_shastri@yahoo.com

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Yoga Simplified - Module 1 Page 2
 Dedication

I dedicate this booklet to my venerable father

Shree Bhalchandra Harikrishna Shastri
Who is my inspiration in everything I do,
Who always supported me in every endeavor,
Who have always been there for me,
and has never doubted my actions,
no matter how crazy they might be.

DISCLAIMER

The information contained in this booklet is intended to improve

your health and overall well-being.
They are not substitutes for professional medical advice or treatment.
Always consult your doctor before beginning this program
to reduce the risk of injury.
Use your own discretion when performing these exercises.
Explore your own limits and never force or strain yourself beyond it.
If you feel uneasy, stop immediately and
seek medical attention if necessary.
Yoga must always be practiced under the supervision of
an experienced instructor, initially.
The author assumes no responsibility for injuries that may occur as a
result of the practice of Yoga.

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What is Yoga ?

Yoga is an ancient Indian science of physical and mental

practices designed to promote health, peace of mind, and deeper
self awareness. The word ‘Yoga’ comes from the Sanskrit language
means ‘to connect’ or ‘union’. It is an art of connecting a person's own
consciousness with the universal consciousness. The ultimate goal of
yoga is to bring enlightenment through yogic exercises called
postures or poses (Āsana) that stretch the body, regulated breathing
(Prānāyāma) and meditation (Dhyāna). Yoga harmonizes our body,
mind and spirit and prepares us for an overall state of tranquility and
serenity. Yoga is the insured way to attain our highest potential and
enduring health. Yoga improves the quality of our life.

Benefits of Yoga :

The continued practice of yoga can improve physical fitness,

strength, poise, balance, and flexibility. It reduces stress, tension and
anxiety and leads us to a sense of peace and bliss. Yoga improves
mood and develops a sense of well-being. It relieves nervousness and
cures insomnia. Yoga makes our mind tranquil and serene. Yoga
promotes blood circulation in all the systems and organs of the body
increasing their efficiency. It controls the heart rate and blood
pressure; also increases the lung capacity. Yoga has a profound effect
on the functioning of the glands, nerves, and inner organs. Yoga
positively affects the levels of certain brain and blood chemicals. Yoga
is anti-ageing, it reduces weight, increases wisdom and wealth. Yoga
raises self-confidence, self-esteem and develops personal and social
values. Many common physical ailments can be improved through the
regular practice of yoga. It can cure different incurable diseases also.
Thus, yoga improves both physical and mental health. It develops a
feeling of being ‘at one’ with the nature and environment.
If you practice yoga regularly, firmly, earnestly and take
proper diet and sufficient sleep then you will have slim and supple
body, unruffled mind, beaming eyes, fair skin and lustrous complexion
in a very short time. Thus, yoga ensures prudence, potency, beauty
and spiritual success to the yogic practitioners and its benefits can
permeate all facets of the practitioners’ life and attitude.

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Prerequisites for Yoga :

Yoga is an exercise that can be done anywhere, requires no

special equipment and anyone of any age can practice it. Select a
place which is clean, hygienic, airy and free from pollution, noise and
disturbances. Select a place in your home or a green, open space. If
you practice yoga in a room then see that the room is not congested,
it should be properly ventilated, and there is ample sunlight in the
room. Clean the room every day. Keep it sacred. Place holy pictures,
books, flowers, incense and light a candle there. If dedicated room is
not available, select a calm and pleasing corner in your house. Don’t
do yoga near a fan, cooler, heater, or air conditioner. Never practice
yoga in direct sunlight and under cold wind. Wear loose and
comfortable clothing while practicing yoga. Spread a thick rug, soft
mattress, carpet or folded blanket on the flat floor for practicing yoga.

Time for Practicing Yoga :

The best time for practicing yoga is early morning after the
morning routine. Make a habit of getting up early in the morning
between 4 to 5 A.M. At this time, divine energy is high and our
energies are also at the highest level than at any other period of the
day. Yoga should be done on an empty stomach. Drink a glass of
water before your session. After having tea, coffee or juice, leave a
gap of 30 minutes; after light meals or snacks 1-2 hours and 2-3
hours between your meal and yoga practice. You should eat after 1-2
hours after a yoga session. You can sip warm water during a practice;
this can help internal cleansing. Devote 45 minutes to 1 hour daily to
your yogic practices. Leave a gap of minimum 1 hour after other
exercises. Don’t bathe immediately after practicing yoga. Stick to a
fixed time, place and be regular in the practice to derive maximum
benefits of yoga.

“Always remember that Enthusiasm, Punctuality, Hard work

and Perseverance leads a person to his or her Success.”

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Eight Steps Yoga : There are eight steps to be followed in yoga in
order to achieve enlightenment. These eight steps of maharishi (great
sage) Patanjali’s eight steps (Ashhtānga) yoga are; Yama (moral-
principles), Niyama (observance), Āsana (posture), Prānāyāma
(regulation of breath), Pratyāhāra (withdrawl of senses from their
subjects), Dhāranā (concentration), Dhyāna (meditation), and
Samādhi (super-conscious state).

Tha Five Yama : ‘Yama’ means to restrict, restrain or control. Yamas

are abstentions or moral behavior to be followed by a practitioner of
yoga. They are five in number viz. Ahimsa (non-violence), Satya
(truthfulness), Asteya (non-stealing), Brahmacharya (continence or
celibacy) and Aparigraha (absence of avarice or covetousness).

The Five Niyama : ‘Niyama’ means rule, restriction, or restraint.

These are the rules or observances to be adopted by a practitioner of
yoga. The five ‘Niyamas’ recommended by maharishi Patanjali are
Saucha (cleanliness), Santosa (contentment), Tapa (austerities),
Swādhyāya (self-study) and Ishvarapranidhāna (surrender to God).

Āsana : ‘Āsanas’ are postures of the body. It means maintaining

certain physical posture comfortably for a certain period of time.
Āasanas not only bestow physical fitness, but also synchronizes and
harmonize the body, mind, and spirit.

Prānāyāma : ‘Prānāyāma’ is controlling the breath or Prānā(the vital

life force) through breathing exercises. It has miraculous health
benefits. It tranquilizes and harmonizes the body, mind, and soul.

Pratyāhāra : ‘Pratyāhāra’ means abstraction or sense withdrawal

i.e. the senses do not come into contact with their objects. The five
senses are taste (tongue), touch (skin), sight (eyes), hearing (ears)
and smell (nose). It is withdrawal of consciousness from these five
senses so that they cannot disturb the practitioner and he can
proceed to the next stages of ‘Dhārnā’ and ‘Dhayāna’ and finally
attains ‘Samadhi’. Prānāyāma is one of the most common ‘pratyāhāra’
techniques. Another is concentrating on the point between the
eyebrows. This location is called the ‘Ajna Chakra’ or the third eye.

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Dhāranā : ‘Dhāranā’ means ‘holding’ or ‘concentration’. Here the
attention is fixed on a single object without wavering from it. It is the
characteristic of the mind that it can have only one thought at a time.
Thus by holding one thought in the mind continuously, one can avoid
other thoughts. The daily practice of ‘dhāranā’ reduces wandering
attitude of the mind and the practitioner can experience a different
kind of peace and bliss throughout the day. Maharishi Patanjali has
suggested that dhāranā, dhyāna and samādhi should be considered
together and not independently. ‘Tratak’ is the best ‘dhāranā’
technique.

Dhyāna : ‘Dhyāna’ means meditation or contemplation.

Samādhi : ‘Samādhi’ means super-conscious state or higher

consciousness or trance. ‘Samādhi’ is the ultimate state in the yoga
practice. If above mentioned seven steps are followed earnestly, this
ultimate state is achieved which is the state of thoughtlessness. One
experience complete tranquility, serenity, and bliss during the state of
‘samādhi’. The ego-mind dissolves in this ultimate state and the
meditator becomes one with the object and achieves accomplishment.

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Yogic Poses – Yogāsana : The word ‘Āsana’ means a posture or a
steady position of the body used in the practice of yoga. The
scriptures describe 84 lacks āsanas representing 84 lacks species in
the world. Out of these 84 lacks āsanas around 84 are in active use
by the yogis all over the world. Āsana is the first step towards one’s
spiritual journey. A pose (āsana) is accomplished when it can be
maintained comfortably for more than 3 hours. In order to attain the
benefits of prānāyāma and meditation, one must be established in
āsana first. Healthy body and placid mind are starting point for
advance yoga practices. This is the purpose of āsanas.

Benefits of Yogāsna : Regular practice of yogāsana improves

health and keeps our body fit, flexible, and light. They exercise and
tone up the muscles, internal organs, endocrine glands, and various
body systems. Yogāsanas stimulate different glands of the body which
result in a well-balanced growth of our body. Āasans reduce choleste-
rol level, normalize blood pressure, and improve the heart performan-
ce. Disorders like constipation, gas-trouble, headache, etc. and dise-
ases like diabetes, hernia, etc. can be cured by yogāsanas. Wastes
are removed sufficiently and the body has more resistance power ag-
ainst various diseases. Yogāsanas help not only physical and mental
development but also intellectual and spiritual development. One who
practices yogāsanas becomes a morally good person. It reduces
physical and mental stress and fatigue, and makes the practitioner
look younger in age. Yogāsanas provide good health and longevity.

Precaution & care : Practice yogāsanas only after taking guidance

from a yoga teacher. It can be harmful if not done properly. Those
with medical conditions, disease, injuries, undergone surgery or spinal
problems should consult a yoga therapist or doctor before beginning
yogāsana. Women should avoid yoga during menstruation. Pregnant
women should seek expert advice before doing yoga. Do not wear
spectacles when you practice yogāsanas. They may be broken or they
will injure your eyes.
Initially you may not perform some of the āsanas perfectly.
Don’t push too hard else you may injure yourself. Do yoga within
limits & without competitive spirit. Expect gradual improvement, not
miracles. Regular practice will make your body supple and lithe. With
regular practice impossible looking postures can be mastered easily in
very short time. Go slowly, listen to your body and perform with
patience, perseverance, earnestness, and sincerity. Maintain your
balance and all movements should be smooth, graceful, and relaxed.

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 During yogāsanas breathe calmly and do not worry
about breathing, the body will adjust the pace automatically. In all
yoga poses always breathe through the nostrils and never through the
mouth; also keep your eyes open. The final pose should be maintain-
ed without any strain or discomfort. Concentrate your mind on āsana
only, keep it free from worry or anxiety. Wear a gentle smile on your
face. Stability and comfort are very important. Do not change yogā-
sanas frequently. Adhere to one set of āsanas tenaciously until you
master them. Practice shavāsana(the corpse pose) after your yoga
session for 5 to 15 minutes to relax your body and mind. Pranāyāma
should be done after shavāsana and finally end your session with
meditation.
Don’t bother much about missing a day or two due to some
ineluctable circumstances. Just start immediately from where you left
off. Initially you may feel little pains, aches, or stiffness in some
parts of your body. You may feel a little drowsy and lethargic. Don’t
worry much about it, all these discomforts are temporary. In a very
short period of time you will start feeling fresh and enthusiastic.

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01, Samasthiti (Mountain Pose) :

Benefits of the Mountain Pose :

- Mountain pose is a basic standing posture and the foundation for all
other poses.
- It improves posture and balance.
- Strengthens the thighs, knees, and ankles.
- Firms core muscles and buttocks.
- It improves breathing.
- Helps relieve sciatica and flat feet.
- This pose strenghthes the Mūlādhāra chakra.

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02, Pranāmāsana (Prayer Pose) :

Benefits of the Prayer Pose :

- Prayer pose aligns and strengthens the upper body.

- It improves blood circulation into the shoulder joints.
- Promotes flexibility in the hands, wrists, fingers, and arms.
- Enhances the mind-body awareness and balance.
- Calms the nervous system and creates a sense of relaxation.
- Helps to induce a state of introversion and composure.
- Helps alleviate mental stress and anxiety.
- Improves poise, concentration, and coordination.
- This pose activates the Anāhata chakra.

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03, Kati Chakrāsana (Standing Spinal Twist Pose) :

Benefits of the Standing Spinal Twist Pose :

- Standing spinal twist pose improves posture.
- It strengthens the core muscles.
- Improves the flexibility of the spine and waist.
- Strengthens and tones the spine and waist.
- Strengthens the abdominal muscles and lower back.
- It tones the pelvic muscles and massages the abdominal organs.
- Stretches the muscles along the side of the trunk and back of the
legs.
- Kati-chakrasana stimulates kidney function.
- It stimulates digestion and relieves constipation.
- This pose helps remove lethargy.
- It activates the Mūlādhāra chakra.

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04, Tādāsana (Palm Tree Pose) :

Benefits of the Palm Tree Pose :

- It stretches the spine, corrects the posture and increases the height.
- Strengthens and tones and the legs, knees, thighs, ankles, and
calves muscles and firms the buttocks.
- It relieves tension, pains, and aches in all areas of the body.
- It strengthens the abdominal, waist, and back muscles.
- The palm tree pose alleviates the back pain.
- It increases flexibility and mobility in the spine, waist, hips & knees.
- This pose is good for arthritis and rheumatism.
- It reduces sciatica and flat feet.
- It improves circulation, respiration, digestion, and elimination.
- This pose harmonizes the body and mind.
- It boosts feelings of happiness, well being, balance and self -
confidence.
- It removes depression and increases enthusiasm.
- It increases energy levels leaving one refreshed and rejuvenated.

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05, Utkatāsana (Chair Pose) :

Benefits of the Chair Pose :

- Chair pose stretches and strengthens the ankles, thighs, and calves.
- It improves flexibility and efficiency of the spine.
- It strengthens and tones the buttocks and thighs; also removes
excessive body fat from those areas.
- It is useful in conditions like joint pain and arthritis.
- It enhances the functioning of the liver, intestines, and pancreas.
- It improves the immune system.
- This pose helps proper digestion and elimination.
- It helps to stimulate the abdominal organs, diaphragm, and heart.
- It provides vitality, energy, and extra power to the entire body.
- In women it relieves menstrual cramping.

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06, Virkshāsana (Tree Pose) :

Benefits of the Tree Pose:

- Tree pose makes the entire leg, hip, shoulder, and hand strong and
flexible.
- It strengthens and tones the leg muscles.
- It brings flexibility to the body and removes all the strains by
activating all the joints of the body.
- It relieves sciatica and rheumatism.
- This pose revitalizes the spine as well as the body and mind.
- This pose gives a sense of balance and poise.
- It improves concentration, mindfulness, and neuromuscular
coordination.

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07, Ardha-Kati-Chakrāsana (Half-Waist-Wheel Pose) :

Benefits of the Half Waist Wheel Pose :

- This pose stretches both sides of the body, improving the flexibility
of the waist.
- It helps to strengthen the back muscles.
- This pose helps relieve backache and loosen a stiff back.
- It improves flexibility of the hips.
- It tones up the neck muscles and relieves the stiffness.
- It enhances the detoxifying functions of the liver and kidneys.
- It removes extra fat in the abdomen region.
- It tones the waist and provides good shape to the body.
- This pose improves breathing.
- It relieves constipation.

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08, Ardha-Uttānāsana (Halfway-Lift Pose) :

Benefits of the Halfway-Lift Pose :

- This pose increases the height and broadens the chest.

- It strengthens and tones the shoulders, thighs, and leg muscles.
- The muscles of the back are stretched and energized.
- The spine is made resilient, straight, and flexible.
- It helps to relieve sciatica and rheumatism.
- This pose relieves the pain of the hip joints.
- Blood circulation is enhanced throughout the body.
- It helps losing weight removing excess fat around the waist.
- It improves digestion and elimination.
- This pose alleviates breathing problems.
- It stimulates the liver, spleen, kidneys, and pancreas.
- This pose will be of benefit to the patients with stomach and gastric
disorders.

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09, ArdhaChakrāsana (Half Wheel Pose) :

Benefits of the Half Wheel Pose :

- The shoulder, back, neck, and thighs are stretched and strengthened well.
- The bending backwards brings flexibility to the spine and hips.
- This pose tones the thighs, hips, and waist and reduces excess fat
in these areas.
- Full body stretching gives a good body shape.
- It provides good vitality and energy to the entire body.
- Because of formation of arch, the abdominal muscle and chest
are fully extended.
- Improves respiration and digestion, also alleviates asthma problem.
- It is a beneficial yoga posture for the heart and can help regulate
high blood pressure.
- Back pain and pains in the region of the neck are effectively cured.
- This pose helps women with menstruation problems, uterus
problems and many other gynecological disorders.

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10, Dandāsana (Staff Pose) :

Benefits of the Staff Pose :

- The staff pose is the foundational posture for all seated poses.
- It stretches and strengthens the shoulders, upper back, chest, and
abdomen.
- The legs, arms, shoulders, and spine get stretched and toned.
- It lengthens the spine and provides a mild stretch for hamstrings.
- Tired feet get relief from this pose.
- It improves posture and body alignment.
- This pose is therapeutic for sciatica and asthma.
- It is good for relieving indigestion, flatulence and acidity, and
improving appetite.
- This pose helps to calm and steady the mind.
- It relieves stress and improves concentration.

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11, Naukāsana (Boat Pose) :

Benefits of the Boat Pose :

- The boat pose strengthens the back and abdominal muscles.

- It gives good stretch to the spine.
- Tones the leg and arm muscles.
- It strengthens the muscles of arms, shoulders, neck, thighs, and hips.
- This pose stretches and tones the hamstrings.
- It enhances blood circulation and tones the spinal nerves.
- Tones and massages the internal abdominal organs such as the kidneys,
liver, pancreas, and spleen.
- Improves the function of lungs, and thyroids and prostate glands.
- It helps to remove the belly fat.
- Good for diabetes patient to maintain the suger level.
- It improves digestion and appetite.
- Good for developing six pack ABS.
- This pose is useful for people with hernia.

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12, Bhujangāsana (Cobra Pose) :

Benefits of the Cobra Pose :

- The cobra pose keeps the spine healthy, supple, and flexible.
- It expands and opens the chest, which encourages deep breathing
and corrects the posture.
- It helps to remove the backache and neck ache.
- It keeps the spine healthy, supple, and flexible.
- Augmented blood circulation in the spine region tones the nerves
along the spinal chord.
- This pose is useful for slipped disc and sciatica.
- It tones the kidneys, which helps with purification of blood
improving the overall health.
- It activates the adrenal glands, which is helpful in stress control.
- This pose tones the liver and improves digestion.
- It helps the functioning of the thyroid gland, which improves
metabolic activities.
- It stimulates appetite, relieves flatulence and constipation.
- Improves communication between the brain and body.

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13, AdhoMukhaSvānāsana (Downward-Facing Dog Pose) :

Benefits of the Downward Facing Dog Pose :

- This pose stretches and strengthens the chest.

- It stretches the whole back of the body, ankles, calves, hamstrings,
and spine.
- It strengthens and tones the arms and legs.
- It opens up the shoulder blades and chest.
- Provides an overall body stretch.
- Builds strength throughout the body.
- Removes fatigue and rejuvenates.
- It calms the mind and lifts the spirits.
- It stimulates the brain and nervous system.
- Improves concentration and memory.
- Improves hearing and eyesight.
- Improves the immune system, digestion, and blood flow to the
sinuses.
- This pose is good for runners, brings lightness to the legs.
- Downward facing dog pose is recommended for people suffering
from high blood pressure, asthma, flat feet, sciatica, and sinusitis.

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14a, Vajrāsana (Thunderbolt pose) ;
14b, Bālāsana (Child Pose) ; 14c Shashānkāsana (Hare Pose) ;

Benefits :
- The thunderbolt pose gives the body a straight and erect posture
making it a very important meditation pose.
- It can be performed immediately after meals to stimulate digestion.
- Thunderbolt pose done for 15 minutes is equivalent to a long walk.
- These poses stretch and strengthen the hips, thighs, ankles, knees,
and lower back.
- They strengthen the spine and soothe the back and neck pains.
- They strengthen and tone the pelvic and abdominal muscles.
- Massage the abdominal organs and reduce abdominal fat. They
help reduce obesity.
- Cure hernia, piles, peptic ulcer, sciatica, slip disc, knee pain, gout,
flat feet, and calcaneal spurs.
- Helpful in epilepsy, migraine, and sinusitis.
- These poses improve digestion and cure constipation.
- They promote deeper breathing.
- They alleviate asthma attack and hyper acidity.
- They activate the adrenal glands, which is helpful in stress control.
- Remove anxiety, stress, and fatigue and relax the body and mind.
- Effective for high blood pressure and anger management.
- They improve memory and concentration.
- In women they alleviate menstrual disorders.

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15, Jathara Parivartanāsana (Belly Twist Pose) :

Benefits of the Belly Twist Pose :

- The belly twist pose brings flexibility and elasticity to the spine.
- It stretches and strengthens the back, spine, abdominals, and
obliques.
- It stretches the hamstrings; and opens the shoulders and chest.
- It eases stiffness and increases flexibility in the shoulders, chest,
hips, lower back, and spine.
- It releases tension in the lower back, spine, and hips.
- It realigns and lengthens the spine and hydrates the spinal disks.
- The compression of the organs releases metabolic waste and toxins.
- Blood circulation throughout the body improves.
- The pose improves digestion and elimination.
- This pose is not only relaxing but also re-energizing.
- Good for relieving stress and anxiety, depression and insomnia.
- Good for those suffering from migrains and headaches.

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16, Pawanmuktāsana (Wind Relieving Pose) :

Benefits of the Wind Relieving Pose :

- This pose stretches, tones, and strengthens the abdominal,

neck, and back muscles.
- It massages and tones the leg and arm muscles.
- Improves flexibility of the knee joints.
- Reduces stiffness in the shoulder and waist.
- Relieves the waist and shoulder aches; and pain in the knees.
- Blood circulation is increased to all the internal organs.
- Massages the intestines and other organs in the abdomen.
- Beneficial for the liver, pancreas, spleen, intestines, and urinary
bladder.
- Jaundice and enlarged liver can be cured by this pose.
- Helps keeping away the diseases of the lungs and heart.
- It improves appetite and digestion.
- Helps get rid of gas and constipation.
- Helps in reducing acidity, dyspepsia, and bloating.
- Reduces fats in the abdominal area, thighs, and buttocks.
- Useful in the treatment of impotence, sterility, and menstrual

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 problems.

17, Supta Baddha Konāsana (Reclining Bound Angle Pose) :

Benefits of the Wind Relieving Pose :

- Reclining bound angle pose opens the pelvic floor.

- It enhances blood circulation to the pelvic organs.
- It stretches, strengthens and improves flexibility of the knees, inner
thighs, and groins.
- Stimulates the heart and improves general circulation.
- Lowers blood pressure and decreases the heart rate.
- Stimulates the bladder, kidneys, ovaries, and prostate glands.
- Increases blood circulation in the lower abdomen.
- Improves appetite, digestion, and elimination.
- Calms the nervous system and helps relieve stress and depression.
- Reduces the body fatigue and relaxes the tired mind.
- Helps to soothe menstrual discomfort.
- It is a decent yoga pose for pregnant ladies as it opens up the pelvic
area.

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18 , Shavāsana - Corpse Pose :

To end any yoga session the corpse pose must be performed at

the end. Without this pose no yoga session is complete. During a
yoga session the entire body is stretched and it stimulates the
internal organs, respiratory system, circulatory system, digestive
system, nervous system, and endocrine glands. The body needs time
to understand and process these new signals. Also it needs time to
calm down and come to a normal state. The corpse pose is different
from sleeping and full awareness has to be maintained during this
pose of relaxation.
Note : The Corpse pose is commonly done at the end of a yoga
session, but can also be done to rest in between āsanas when needed
or even before starting a session.
Benefits of the Corpse Pose :
- The corpse pose relaxes and harmonizes the body and mind.
- It increases calmness and tranquility of the mind.
- It calms the brain and relieves stress.
- It reduces the muscular tension.
- It refreshes and rejuvenates both the body and mind.
- Provides better control over the mind and emotions and relieves
depression.
- It develops a sense of detachment.
- It improves self-confidence and develops strong will power.
- Decreases fatigue and provides deeper and sounder sleep during
night time.
- It increases focus, concentration, memory, and mental awareness.
- It controls the ageing process and charges the body and mind with
energy.
- It reduces fatigue, restlessness, insecurity, frustration, anxiety,
nervousness, and fear.
- The central nervous system is calmed down.
- It reduces metabolic rate, also controls heart rate and the rate of
respiration.
- The corpse pose stimulates the blood circulation.
- It cures headache, fatigue, dyspepsia, colitis, asthma, diabetes,

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 constipation, indigestion, insomnia, blood pressure, and lumbago.
- It cures general cardiac problems.
19, Padmāsana (Lotus Pose) :

Benefits of the Lotus Pose :

- Lotus pose is best suited for prānāyāma, meditation, and concen-

tration.
- It harmonizes the body and mind.
- It brings peace, tranquility, serenity, and bliss to the performer.
- It soothes the entire nervous system.
- Improves the chest, shoulder, spinal, waist, thigh, knee, and ankle
flexibility.
- It stretches, strengthens, and tones the ankles, knees, hips,
abdomen, and lower back muscles.
- This pose improves the posture.
- It stimulates the pelvis, spine, and bladder.
- It increases circulation in the abdominal organs.
- It prevents abdominal diseases.
- It removes constipation and improves digestion.
- It removes all diseases and bestows longevity.
- Ujjāi prānāyāma practiced in this pose calms the mind by controlling
the thoughts.
- It eases women’s menstrual pain.

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Gyān Mudra – Gesture of Intuitive Knowledge :

Steps :
- Sit comfortably either in sukhāsana (leg crossed) or in lotus pose.
- Keep your back and neck straight.
- Let the tips of your thumb and index finger touch each other, keep
the other fingers straight and relaxed.
- Rest the wrists of both the hands near respective knees.
- Close your eyes and breathe deeply and slowly through both the
nostrils.
- Maintain this pose minimum for 15 minutes.

Benefits :
- This pose calms the mind and is helpful in controlling tension,
depression, and anger.
- It induces serenity, tranquility, and bliss.
- All the muscles are relaxed.
- It balances and harmonizes the entire system.
- It tones and strengthens the nervous system.
- It improves the respiratory system and circulation.
- It improves appetite and digestion.
- This pose improves awareness, concentration, and memory.

Benefits of Omkār Chanting :

- It cleanses and charges the mind and the surroundings.
- It increases calmness, tranquility and harmony of the mind and
body.
- It has soothing effect on the body, mind, and emotions.
- It improves concentration, memory, and will power.
- It improves efficiency and functioning of the organs and the brain.
- Omkar chanting bestows many mental and spiritual powers.

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Prānāyāma :
Yogic poses will relax the body and mind completely and
prepare the both for “prānāyāma” practice. Prānāyāma is a breathing
technique developed by the ancient Indian yogis. Prānāyāma is a
Sanskrit word means “controlling the breath, or Prāna, or energy”.
Prāna is a vital life force or life energy. Prānāyāmais a method of
regulating or restraining this life force through systematically
controlled breathing.
We take approximate 21,600 breaths every day. With each
inh- alation, we take in oxygen which energizes and charges our body
and mind. With each exhale, carbon dioxide takes away all toxic
wastes from our body. Prānāyāma balances oxygen and carbon
dioxide in our body and distribute the vital life force throughout the
body.
Proper inhaling and exhaling, practiced at proper time intervals
have miraculous health benefits. Regular, slow, and deep breathing
reduces stress, tension, anxiety, muscular tension, blood pressure,
and heart rate. The mind and body become tranquil, calm and serene.
Prānāyāma improves overall health by improving the functioning of
the lungs, abdomen, intestines, kidneys, and pancreas. Prānāyāma
improves blood circulation, so more oxygen reaches all parts of our
body and toxins are removed easily. Prānāyāma strengthens the im-
mune system. It makes us strong and potent with radiant eyes and
bright face. Slower the breathing, longer is the life. Prānāyāma imp-
roves the quality of our life.

There are four parts of prānāyāma ;

1, Puraka - Inhaling through the nostril(s) and filling the lungs fully,
2, Kumbhaka - Retaining the breath within the lungs,
3, Rechaka - Exhaling through the nostril(s) and emptying the lungs
completely, and
4, Bāhya Kumbhaka - Retain the breath outside with empty lungs.
Major types of prānāyāma are ;
01, Sukha-pūrvaka prānāyāma,
02, Anuloma-Viloma prānāyāma,
03, Kapālbhāti prānāyāma,
04, Agnisār prānāyāma,
05, Bhastrikā prānāyāma,
06, Ujjāyī prānāyāma,
07, Bhrāmarī prānāyāma,
08, Nādī-shodhana prānāyāma,
09, Shītalī prānāyāma,

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10, Shītakārī prānāyāma, and
11, Surya-bhedana prānāyāma.
A, Anulom - Vilom Prānāyāma :

Steps :
- Sit erect in the lotus pose and assume the gyan mudrā.
- Take a few comfortable but large inhales and exhales.
- Let go off any tension in your body and calm your mind down.
- Now raise your left hand and keep your left thumb on the left
nostril, index and middle fingers between the eyebrows, and ring
and little fingers on the right nostril. Close your eyes.
- Close the right nostril by pressing your ring and little fingers.
Inhale slowly through the left nostril while counting ‘Aum’ four
times. Fill your lungs completely.
- Keeping the right nostril closed, close the left nostril also by
pressing the thumb. Thus closing both the nostrils, hold the
breath, count ‘Aum’ sixteen times.
- Now keep your left nostril closed, open your right nostril and
exhale from right nostril while counting ‘Aum’ to eight. Empty your
lungs completely.
- Keep the left nostril closed. Inhale slowly through the right nostril
while counting ‘Aum’ four times. Fill your lungs completely.
- Keeping the left nostril closed, close the right nostril also by
pressing the ring and little fingers. Keep both the nostrils closed
and count ‘Aum’ sixteen times.
- Now keep your right nostril closed, open the left nostril and exhale
from your left nostril while counting ‘Aum’ to eight. Empty your
lungs completely.
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- This completes one cycle of Sukhpūvarka prānāyāma.
- Repeat this five to ten times.
Note : If you feel uncomfortable holding the breath for sixteen counts,
shorten the pattern to whatever is comfortable for you but always
maintain the ratio of 1:4:2 (Breath In:Hold:Out).

Benefits of the Anulom-Vilom Prānāyāma :

- The systematic breathing relaxes both the body and mind

completely.
- Regular practice helps improve overall health, and enhances
the immunity.
- It improves breathing and tones up the respiratory system.
- It nourishes the body and mind also soothes the nervous system.
- It strengthens and tones the lungs, diaphragm, and abdominal
muscles.
- It Improves blood circulation; also improves cardiovascular health.
- It promotes oxygen supply to all the parts of the body and removes
toxins effectively.
- It stimulates the pancreas, liver, and kidneys.
- It stimulates appetite and improves digestion.
- It rejuvenates the body and mind, and has anti-aging effects.
- The body becomes lean, strong, and healthy.
- It improves concentration, memory, and mental sharpness.

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B, Kapālbhāti (Skull-Shinning) prānāyāma :

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Benefits of the Kapālabhāti Prānāyāma :

- Kapālabhāti improves physical, mental and emotional health.

- It strengthenes and tones the circulatory and respiratory systems.
- It boosts blood circulation and enhances blood purification.
- It soothes the bronchial tract; cleanses the nasal passages and
respiratory system.
- It alleviates the respiratory disorders and allergic problems.
- The diaphragm, lungs and heart are benefited from the Kapālabhāti.
- It significantly enhances the lungs capacity, strength and function.
- It cures common cold, flue, sinusitis, pneumonia, bronchitis and
asthma.
- It improves the cardiovascular fitness and lowers the chances of
having heart diseases, stroke and heart-attack.
- It helps maintain normal blood pressure.
- It massages all abdominal organs including the kidneys, pancreas,
liver, bladders and spleen.
- It accelerates the fat burning metabolism.
- It cures constipation; improves appetite and digestion.
- It cures any kind of muscular and skeletal pain.
- It strengthens and tones the back muscles improving stamina and
strength.
- It improves the body posture & enhances bone’s flexibility in joints.
- This prānāyāma makes the skin healthy, beautiful and glowing.
- It helps cure obesity, diabetes, kidney diseases, prostate problems,
hernia, spinal disorders, gastric problems, hepatitis, tremors, acidity,
hysteria, snoring, hair loss, cancers and AIDS.
- It has a positive impect on the working of the nervous system.
- Enhanced oxygen rich blood supply to the brain cells improves
memory, acuity, concentration and efficiency.
- It releases stress, tension, anxiety, irritation, & anger ;and bestows
mental peace, calmness, & emotional stability.

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C, Ujjāyī (Oceanic Breath) prānāyāma :

- Sit in any meditative pose like Padmāsana (Lotus pose).

- Close your eyes, keep your spine erect.
- Seal your lips and start to breathe in and out through the nose.
- While breathing, narrow the throat passage (back of your throat)
or glottis so the airway is slightly tighter.
- As air touches the throat, a peculiar sound is produced because of
the friction of air within the throat.
- As you inhale and out, feel the touch of air in your throat creating a
rushing sound that is similar to sound of the ocean.
- Practice according to your capacity. Do not fatigue yourself.
Increase the number gradually.

Benefits of the Ujjāyī Prānāyāma :

- Ujjayi prānāyama soothes the nervous system and calms the mind.
- It clears the throat, removes cough, and cures snoring.
- It removes all heart problems and strengthens the heart muscles.
- Regular practice of this prānāyama prevents all cardio problems.
- Very helpful in clearing blocked arteries, regulates cholesterol.
- It lowers the risk of heart attacks and regulates blood pressure.
- Beneficial in chronic cold, cough, asthama, indigestion, fever,
liver problems, dysentery, enlarged spleen, and other diseases.
- Also helps in cataracts, sinus, rheumatism, and migraine problems.
- Increases the amount of oxygen in the blood.
- It generates the internal heat and detoxifies the mind and body.
- Prevents thyroid problems and makes voice sweet and melodious.
- Body becomes healthy, strong and lustrous.
- It improves mental health particularly of the nervous system.
- Increases feelings of presence, self-awareness, and meditative

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 qualities.
- Increases the focus and concentration power.
- Relieves tension and builds energy.
D, Bhrāmari (Humming Bee Breath) prānāyāma :

Benefits of the Bhrāmari Prānāyāma :

- Improves the functioning of the nervous system.

- Triggers serotonin release, resulting in balanced moods.
- It instantly calms the nerves and reduces stress, tension, & anxiety.
- It helps to reduce anger and frustrations.
- It Helps in reducing blood pressure.
- Alleviates respiratory disorders, asthma and thyroid problems.
- Extremely beneficial to heart patients as it helps maintain overall
working of the cardiovascular system.
- It activate the pituitary gland.
- Invigorates the thyroid gland increasing metabolism.
- Balances hormonal secretion.
- Balances blood sugar and oxidizes fats in the body.
- It gives the practitioner a good sonorous voice.
- It helps build self-confidence.
- Improves concentration, alertness, and memory.
- Helps reduce headache and migraines.
- Very good for Alzheimer's disease and paralysis.

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- It can cure insomnia.
- It helps awaken the Kundalini.

Meditation :
- Get up at 4:45 a.m.
- Brush your teeth, empty your bowel, take a bath, and get ready in
half an hour.
- Start your yoga session at 5:15 a.m.
- First perform all the yoga poses(yogāsana) as described before.
- Do the corpse pose for 15 minutes after completing the yoga poses.
- Exercise sukhapūrvaka prānāyāma for about 10 minutes.
- Perform trātaka with omkāra chanting for about 15 minutes.
- Now you are ready for practicing the meditation.

- Follow the steps mentioned below.

- Sit cross-legged or in the ‘lotus pose’ keeping the spine erect.
- Interlace your fingers and keep your palms in the lap.
- Close your eyes and relax all your muscles and nerves completely.
- Wear a gentle smile on your face.
- Concentrate on the spot between your eyebrows.
- Take few long and deep breaths and quieten and silence your mind.
- Observe and feel the breath as it enters the nostrils and leaves it.
- With each inhalation feel the vibrant life energy entering your body
and feel yourself charged with energy, bliss, and peace.
- With each exhalation feel all your tension, stress, worry, ailment,
pains and troubles dissolve and drain out from your body.
- Feel that you are pure, perfect, birthless, eternal, free,
all-pervading, omniscient, and omnipotent ever-glorious soul.
- Experience yourself separated from your body and mind, and feel
that you are absolute consciousness.
- When you feel calm and whole, lie down slowly for 10 to 20 minutes.
- Get up by first turning to the left side and then slowly open your
eyes.
- Rest for a while before resuming your routine.

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Benefits of Meditation :

- Meditation tranquilizes the body, mind and spirit; and brings them
in harmony.
- It relaxes the entire nervous system, and increases emotional
stability.
- It relieves physical and mental stresses, and leads to a deeper level
of relaxation.
- It decreases the respiratory rate, reduces consumption of energy
and need for oxygen.
- Meditation decreases the heart rate; lowers blood pressure and
blood cholesterol levels.
- It alleviates anxiety, depression, stress, insomnia, phobias, and
fears.
- It provides peace of mind, happiness, and bliss.
- It improves focus, concentration, will power, memory, productivity,
and creativity.
- It heightens energy, strength, vigour, and self-confidence.
- It alleviates asthma, headaches, migraines, allergies, and arthritis.
- It enhances the immune system, endocrine system, overall health,
and well-being.
- It develops a sense of oneness with the environment or nature.
- It helps living in the present and attaining enlightenment; also
develops intuition.
- It decreases the aging process; increases vitality and rejuvenation.
- It makes us feel more centered, grounded, and balanced.
- It helps develop a balanced personality and improved relations with
better, more sociable behavior.
- It develops wisdom and empathy, and changes attitude toward life.

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