THE YOGA ASANAS AND ITS BENEFITS

 

                           THE TYPES OF YOGA ASANAS 

                                        AND ITS USES!

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                             💟 URDHVA DHANURASANA                                                                 (CHAKRASANA)💟

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                            BY DOING THIS ASANA, EACH MUSCLE OF THE BODY WORKS PROPERLY. IT STRENGTHENS THE MUSCLES THAT CONTROL OF YOUR SHOULDER BLADES AND LOW BACK MUSCULATURE. IT IS VERY HELPFUL IN PROVIDING STRENGTH TO HANDS AND WRISTS. THE ASANA HELPS KEEP STOMACH, LEGS, AND SPINE IN GOOD HEALTH. REGULAR PRACTISE WILL FILL IN THE BODY WITH ENERGY. HELPS RELIEVING DEPRESSION.

                           METHOD : LIE SPINE ON THE FLOOR. BEND YOUR KNEES AND SET YOUR FEET ON THE FLOOR, HEELS AS COME TO THE SITTING BONES AS POSSIBLE. BEND YOUR ELBOWS AND SPREAD YOUR PALMS ON THE FLOOR BESIDE YOUR HEAD, FOREARMS RELATIVELY PERPENDICULAR TO THE FLOOR, FINGERS POINTING TOWARDS YOUR SHOULDERS. PRESSING YOUR INNER FEET ACTIVELY INTO THE FLOOR, EXHALE AND PUSH YOUR TAILBONE UP TOWARDS THE PUBIS, FIRMING (BUT NOT HARDENING) THE BUTTOCKS, AND LIFT THE BUTTOCKS OFF THE FLOOR. KEEP YOUR THIGHS AND INNER FEET PARALLEL.

                           

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                    BENEFITS : IT GIVES GREAT FLEXIBILITY TO THE SPINE THUS DELAY OLD AGE AND STRENGTHENS LIVER, PANCREAS, AND KIDNEYS. INCREASES ENERGY AND COUNTERACTS DEPRESSION. IT HELPS THOSE SUFFERING FROM SPONDYLITIS, CERVICAL PAIN, HEADACHE, BREATHING PROBLEMS AND CONDITIONS RELATED TO VISION. IT ENERGIZES THE BODY, MAKING IT POWERFUL AND ACTIVE. IT HELPS IN ROMOVING DISORDERS OF UTERUS, IN WOMEN. IT STRENGTHENS THE MUSCLES OF UPPER AND LOWER LIMBS.

                               PRECAUTIONS : THOSE SUFFERING FROM HEART DISEASE, HIGH BLOOD PRESSURE, AND WEAK WRISTS SHOULD NOT PRACTISE THIS ASANA. LADIES SHOULD AVOID PRACTISING THE ASANA DURING PREGNANCY AND PERIODS. THIS IS A TOUGH ASANA AND SHOULD BE PRACTISED ONLY UNDER AN EXPERT.

                  UTTHITA ARDHA DHANURASANA

                  (STANDING HALF BOW POSE)

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                           IT STRENGTHENS SPINE AND LEGS AND TUNE UP THE ABDOMINAL ORGANS.

                           METHOD : STAND IN STRAIGHT ON A MAT. GRADUALLY TRANSFER YOUR WEIGHT ON TO THE LEFT FOOT, AND TAKE YOUR RIGHT FOOT BACK TO PLACE THE BIG TOE ON THE FLOOR BEHIND YOU. WITH HANDS ON HIPS, LIFT OUT OF YOUR LOWR BACK AND ARCH YOUR BACK INTO A LONG BEND.

                        BEND THE RIGHT KNEE AND LIFT THE HEEL HIGH IN THE AIR. STAY IN THIS BACKBEND FOR A FEW BREATHS TO STRENGTHEN THE BACK MUSCLES. BRIG THE HEEL TOWARD THE RIGHT BUTTOCK, REACH BACK WITH THE RIGHT HAND, AND GRASP THE OUTER ANKLE WITH THE RIGHT HAND. PRESS THE RIGHT FOOT BACK WHILE YOU PULL THE ANKLE FORWARD WITH YOUR RIGHT HAND TO CREATE AS BIG AN ARCH IN YOUR "BOW" AS POSSIBLE. LIFT THE RIGHT LEG BACKWARD TO BRING THE THIGH MORE PARALLEL TO THE FLOOR AND YOUR SHIN MORE VERTICAL, SOLE OF THE FOOT FACING UPWARD. PRESS YOU'RE RIGHT HIP AND RIGHT SIDE RIBS FORWARD TO SQUARE YOUR TORSO TO THE FRONT. BEND THE SUPPORTING LEG AND LEAN FORWARD AS YOU RAISE THE LEFT ARM PARALLEL TO THE FLOOR, PALM  FACING UP. BRING THE TIPS OF THE INDEX FINGER AND THUMB TOGETHER. WITH EYES SOFT, GAZE  AT THE POINT OF UNION BETWEEN FINGER AND THUMB. BREATH SMOOTHLY AND EVENTLY, BALANCING WITH EASE AND GRACE ON THE LEFT LEG AS THE RIGHT FOOT CONTINUES TO PUSH BACKWARD AND UPWARD. TAKE A DEEP BREATH AND KEEP YOUR EYES STRAIGHT.

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                     BENEFITS : THE ASANA IS VERY HELPFUL IN STRENGTHENING BACK BONE.

                           PADANGUSHTA DHANURASANA

                        IT ENERGIES THE BACK BONE AND STOMACH. IT BRINGS IMPROVEMENT IN THE FLEXIBILITY FOR THE BODY AND ENHANCES POSTURE. OUR KIDNEYS START FUNCTIONING WELL. IT STRENGTHENS THE THIGH'S MUSCLES.

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                        METHOD : START THE POSE OF DHANURASANA BY BRINGING THE FRONT BODY TO THE FLOOR. NOW BEND THE KNEES AND LIFT THE SHINS VERTICAL AND THEN FLEX YOUR FEET AND TURN THE FEET OUT AS MUCH AS POSSIBLE. THEN HOLD ON TO THE INNER EDGES OF THE BIG TOES WITH THE FINGERS. AFTER THIS INHALE AND THEN LIFT THE LEGSAND THE TORSO. AGAIN EXHALE AND THEN ROTATE THE ARMS TO POINT THE ELBOWS FORWARD. THE NEXT STEP IS TO WRAP THE FINGERS AND THUMBS AROUND THE BIG TOES. AGAIN INHALE AND KICK THE FEET UP AND BACK TO CAPACITY. THEN STRAIGHTEN THE ARMS. NOW LIFT THE CHIN AND LOOK UP. HOLD THE POSE FOR SOME TIME AND THEN BREATHE.

                             BENEFITS : IT PROVIDES YOU A GOOD PHYSIQUE AND BODY POSTURE. THE ASANA IS A COMPLETE EXERCISE FOR BACK BONE AND KEEP IT HEALTHY.

                                                VAJRASANA

                              (THE THUNDERBOLT POSE)

                       ALSO KNOWN AS VEERASANA, VAJRASANA COMES FROM THE SANSKRIT WORD "VAJRA" WHICH MEANS THUNDERBOLT OR DIAMOND. VAJRASANA STIMULATES THE VAJRA NADI WHICH FACILITIES GOOD DIGESTION. WHEN YOU SIT IN VAJRASANA YOU OBSTRUCT BLOOD FLOW TO THE LOWER PART OF YOUR BODY, THIGHS AND LEGS. THIS INCREASES BLOOD, FLOW TO YOUR PELVIC AREA AND STOMACH DUE TO WHICH BOWEL MOVEMENT AND DIGESTION BECOMES BETTER. THE ASANA IS USED FOR WORSHIPPING BECOMES BETTER. THE ASANA IS USED FOR WORSHIPPING AND MEDITATION IS ISLAM AND BUDDHISM.

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                          METHOD : STAND ON THE KNEES WITH THE LOWER LEGS TOGETHER AND STRETCHED BACKWARDS, THE TWO BIG TOES CROSSING EACH OTHER. LOWER YOUR BODY AND SIT ON YOUR HEELS. YOUR BUTTOCKS WILL BE RESTING ON THE HEELS AND THE THIGHS ON THE CALF MUSCLES. KEEP YOUR HANDS ON YOUR KNEES AND KEEP THE HEAD STRAIGHT. CONCENTRATE ON THE BREATH AND OBSERVE THE PROCESS OF INHALATION AND EXHALATION. REMAIN IN THIS POSITION FOR AT LEAST 2 MINUTES INITIALLY. INCREASE THE TIME PERIOD AFTER REGULAR PRACTICE.

                        BENEFITS : VAJRASANA HELPS IN DIGESTIVE SYSTEM. IT HELPS TO PREVENT ACIDITY AND ULCERS BY IMPROVING THE DIGESTION, MODIFIES THE BLOOD FLOW IN THE LOWER PELVIC REGION. THE BLOOD FLOW TO THE LOWER LIMBS IS REDUCED AND THE BLOOD FLOW TO THE PELVIC AREA AND DIGESTIVE ORGANS IS INCREASED. VAJRASANA IS A GOOD MEDITATIVE POSE FOR THOSE SUFFERING FROM SCIATICA AND SERVERE LOW BACK PROBLEMS. IT HELPS THOSE SUFFERING FROM INSOMNIA.  STUDENTS STAYING UP LATE AT NIGHT AND PROFESSIONALS WORKING FOR NIGHT SHIFT CAN ALSO BENEFIT FROM THIS ASANA. IT CAN ALSO CURE HYDROCELE. HEDROCELE IS A CONDITION WHERE CLEAR FLUID ACCUMULATES IN THE MALE SCROTUM. LADIES, DURING THEIR PREGNANCY, IF PRACTICES, IT WOULD HELP THEM TOHAVE NORMAL DELIVERY.

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                     PRECAUTIONS : DO NOT DO VAJRASANA IF YOU HAVE A KNEE PROBLEM, OR IF HAD A RECEN KNEE SURGERY, AS IT MAY PUT ADDITIONAL STRAIN ON THE KNEE. ALSO, WHO ARE SUFFERING FROM ARTHERITIS ARE ADVISABLE NOT TO DO THIS ASANA.

                          NOTE : NOVICES CAN EXPERIENCE PAIN IN LEGS, ANKLE AND HEELS. ALWAYS MOVE LEGS AFTER THE ASANA, TO IMPROVE REGULAR BLOOD CIRCULATION. VAJRASANA IS THE ONLY ASANA WHICH EVEN CAN BE DONE AFTER MEALS.

YOGA ASANAS (SHASHANKASANA, GOMUKHASANA (COW FACE), DHANURASANA (BOW POSE)

  

                                    DIFFERENT ASANAS

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                           ALTHOUGH, YOGA IS A SCIENTIFIC A PATTERN, BUT IT IS CRUCIAL TO HAVE PROPER KNOWLEDGE ABOUT THE RIGHT WAY OF PRACTICING YOGA, IN ORDER TO EXTRACT MAXIMUM BENEFITS OUT OF VARIOUS ASANAS. APART FROM KNOWING ABOUT VARIOUS OF ASANAS, ONE MUST BE AWARE OF WHICH TYPE OF ASANAS TO PRACTICE OR AVOID OF ASANAS, ONE MUST BE AWARE OF WHICH TYPE OF ASANAS TO PRACTISE OR AVOID FOR SPECIFIC HEALTH CONDITIONS AND THE PRECAUTIONS TO FOLLOWED. YOGA S BENEFICIAL FOR THE PEOPLE OF ALL AGES. IT HELPS ONE STAY HEALTHY, HAPPY, AND STRESS FREE.

                     EACH ASANA ITS OWN IMPORTANCE ON HEALTH. HERE IS A BRIEF DESCRIPTION OF VARIOUS YOGASANAS AND THEIR BENEFITS.

                  1. SHASHANKASANA

                               THIS IS ALSO REFERED TO AS THE "HARE POSE" BECAUSE A HARE SLEEPS/SIT IN THIS POSITION. THE ASANA RESEMBLES A HARE IN THE FINAL POSITION. 

             METHOD :

SIT N VAJRASANA, THE THUNDERVBOLT POSE OR THE KNEELING POSE. NOW PLACE YOUR HANDS ON THE THIGHS AND BREATHE IN A RELAXED MANNER. RAISE BOTH YOUR HANDS ABOVE THE HEAD, PALMS FACING FORWARD. THE ARMS SHOULD BE IN LINE WITH THE SHOULDERS.

                      SLOWLY BEND DOWN AND BRING THE HANDS FORWARD, TILL THE HANDS AND FOREHEAD TOUCHED THE GROUND. EXHALE WHILE YOU ARE BENDING FORWARD. IN THE FINAL POSITION THE FOREHEAD AND HANDS REST ON THE GROUND. REST THIS POSITION FOR AS LONG AS YOU ARE COMFORTABLE. IN THE FINAL POSITION SLOW RYTHMIC AND RELAXED BREATHING CAN BE DONE. EXHALE SLOWLY AND COME BACK TO THE INITIAL POSITION (KNEELING POSE). REPEAT THIS PROCESS FOR 5 ROUNDS DEPENDING ON TIME AND COMFORT.

               THE BENEFITS :

THIS ASANA RELAXES THE MIND AND RELIEVES DEPRESSION. IT ENHANCES CONCENTRATION, WILL POWER, AND CONTROLS ANGER. IT TONES THE PELVIC MUSCLES AND RELIEVES SCIATIC PAIN. THE ASANA BOOSTS FUNCTIONING OF BRAIN CONDITIONS INCLUDING ASTHMA, BRONCHITIS, AND ALL KINDS OF BREATHING PROBLEMS. IT GIVES A GOOD RELAXING STRETCH TO THE UPPER BODY. SHASHANKASANA IS VERY HELPFUL FOR SPINE  HEALTH AND GIVES GLOWING AND RADIANT SKIN. THE ASANA IS ESPECIALLY BENEFICIAL FOR LADIES. IT ELIMINATES FATIGUE FROM THE BODY.

           NOTE : 

WOMEN SUFFERING FROM SLIP DISC AND ARTHRITIS AND PREGNANT LADIES MUST NOT PRACTISE THIS ASANA WITHOUT CONSULTING AN EXPERT.

                    2. GOMUKHASANA (COW FACE POSE)

                              THIS ASANAS REFERRED AS POSTURE LIKE A COW'S FACE, THUS NAMED AS GOMUKHASANA. AS IN SANSRIT "GO" AND MEANS THE "COW", "MUKHA" MEANS THE "FACE".

                   METHOD : 

SIT ON THE FLOOR WITH LEGS EXTENDED IN FRONT OF YOU. NOW FOLD THE LEFT LEG AND PLACE IT UNDER THE RIGHT BUTTOCKS. FOLD THE RIGHT LEG, AND PLACE IT UNDER OF THE LEFT BUTTOCKS. THE KNEES OF BOTH THE LEGS SHOULD BE CLOSE TO EACH OTHER, ONE ABOVE THE OTHER. BEND YOUR LEFT ARM AND PLACE IT BEHIND THE BACK. BEND YOUR RIGHT RIGHT ARM, TAKE IT OVER THE RIGHT SHOULDERS AND PLACE IT ON THE BACK AS FAR AS IT CAN GO. NOW TRY TO TOUCH THE TWO HANDS BEHIND THE BACK. INITIALLY YOU MAY BE ABLE TO JUST TOUCH THE FINGERS. LATER ON AS YOU DEVELOP FLEXIBILITY. YOU WILL BE ABLE TO HOLD THE LEFT HAND WITH THE RIGHT HAND. KEEP THE WAIST, NECK AND HEAD SHOULD BE STRAIGHT AND LOOK IN FRONT. BREATHIG SHOULD BE NORMAL. ALSO PULL THE HEAD  A LITTLE TOWARDS BACK. MAINTAIN THIS POSITION FOR AS LONG AS A COMFORTABLE. THEN CHANGE THE POSITION OF LEG AND DO VICE VERSA. DO THIS ASANA FOR 3 TIMES EACH.

     BENEFITS :

GOMUKHASANA IS A PANACEA IN "ASTHMA" AND "TB" PATIENTS. IT HELPS TO MAKE THE BACK FLEXIBLE. IT CAN REMOVE STIFF SHOULDERS AND BACKPAIN. THE ASANA ALSO HELPS IN THE TREATMENT OF SCIATICA. IT STIMULATES THE KIDNEYS AND CAN HELP THOSE SUFFERING FROM DIABETES AND FREQUENT URINATION. IT HELPS TO DEVELOP THE CHEST AND RELIEVES SEXUAL AILMENTS. IT HELPS IN ARTHRITIS. GIVES STRENGTH IN BACK, NECK, ARMS AND LOWER LIMBS.  IT IS HELPFUL IN BOTH MALE AND FEMALE.

              NOTE : 

DO NOT PRACTICE IN HURRY. PRACTICE TILL BECOME 

COMFORTABLE WITH "VAJRASANA".

                   3. DHANURASANA (BOW POSE)

                   IN THIS EXERCISE, OUR BODY POSE LOOKS LIKE A DHANUSH (BOW). HENCE, IT IS KNOWAS AS DHANURASA IN SANSKRIT.

                          METHOD :

                           LIE ON YOUR STOMACH WHICH TOUCHES THE GROUND, WITH YOUR FEET HIP-WIDTH APART AND YOUR ARMS BY THE SIDE OF YOUR BODY. FOLD YOUR KNEES AND YOUR ANKLES. BREATHING IN, LIFT YOUR CHEST OFF THE GROUND AND PULL YOUR LEGS UP AND BACK. LOOK STRAIGHT AHEAD WITH A SMILE ON YOUR FACE. CURVE YOUR LIPS TO MATCH THE CURVE OF YOUR BODY! KEEP THE POSE STABLE WHILE PAYING ATTENTION TO YOUR BREATH. YOUR BODY IS NOW TAUT AS A BOW. CONTINUE TO TAKE LONG DEEP BREATHS AS YOU RELAX IN THIS POSE. EXHALE AND GENTLY BRING YOUR LEGS AND CHEST TO THE GROUND. RELEASE THE ANKLES AND RELAX. THIS COMPLETES ONE CYCLE. PRACTICE 3-5 CYCLES.

       BENEFITS :

THE ASANA RELIEVES CHRONIC CONSTIPATION, INDIGESTION, GAS, AND CHRONIC INDIGESTION. THE PRACTICE STRENGTHENS THE BACK AND ABDOMINAL MUSCLES. IT ENHANCES AND CHEST AND REDUCES WAIST SIZE. DHANURASANA OPENS UP THE CHEST, NECK, AND SHOULDERS. TONES THE LEG AND ARM MUSCLES, AND ADDS GREATER FLEXIBILITY TO THE BACK. THE ASANA IS A GREAT STRESS AND FATIGUE BUSTER. IT RELIEVES MENSTRUAL DISCOMFORT AND CONSTIPATION, AND HELPS PEOPLE WITH RENAL (KIDNEY) DISORDERS. REGULAR EXERCISE WILL MASSAGES LIVER AND PANCREAS GLAND. IT MAKES OUR HEART MUSCLES STRONG AND PANACEA IN RESPIRATORY PROBLEMS.

            NOTE : 

THOSE SUFFERING FROM HIGH BLOOD PRESSURE, HERNIA, BACK PAIN, HEADACHE, ABDOMEN SURGERY, OR MIGRAINE MUST NOT PRACTICE DHANURASANA. LADIES SHOULD NOT PRACTICE YOGA DURING PREGNANCY AND DURING PERIODS.

THE IMPORTANT RULES FOR YOGA!

 

             

                     WHAT DO'S AND DONT'S FOR YOGA! 

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                          ❤   HEALTH CONDITIONS AND

                                        PRECAUTIONS  ❤  

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                     ASANAS AND PRANAYAMA CAN BE DONE UNDER ALL SITUATIONS. THOUGH THESE KRIYAS WILL BOOST HEALTH OF AN INDIVIDUAL. HOWEVER, SPECIAL PRECAUTIONS SHOULD BE TAKEN WHILE PERFORMING THESE UNDER THE INFLUENCE OF AN ILLNESS/HEALTH CONDITION. FOR INSTANCE, THOSE SUFFERING FROM DISCHARGE  FROM EARS, REDNESS IN EYES, WEAK NERVOUS SYSTEM OR A HEART AILMENT SHOULD NOT PERFORM SIRSHASANA. THOSE WITH A WEAK HEART OR ANY HEART AILMENTS SHOULD AVOID PERFORMING TOUGH ASANAS SUCH AS SHALABHASANA, DHANURASANA ETC. WOMEN MUST AVOID YOGA FOR 4-5 DAYS DURING MENSTRUAL PERIOD. THOSE WITH BACK PAIN AND NECK PAIN MUST AVOID EXERCISES THAT INVOLVES FORWARD BENDING.

                         PREGNANT WOMEN MUST NOT PERFORM TOUGH ASANAS AND KAPALBHATI. IT IS BETTER FOR THEM TO FOCUS ON LIGHTER EXERCISES SUCH AS, DEEP BREATHING AND PRANAVANAD AND CAN RECITE GAYATRI MANTRA. WOMEN WHO HAVE NORMAL DELIVERY CAN START DOING YOGA AFTER 3 MONTHS OF DELIVERY. THOSE WHO HAVE UNDERGONE A CESAREAN SHOULD WAIT FOR AT LEAST 6 MONTHS.

                      💫❤💫

                          IF YOU WANT TO DO ASANA FOR GETTING RELIEF FROM ANY CHRONIC AILMENT, THEN ALWAYS CONSULT A YOGA-SPECIALIST. ALSO, IT DOES NOT GIVE YOU INSTANT RESULT TO PLEASE DON'T STOP TAKING MEDICINE. KEEP GOING FOR REGULAR CHECK-UPS AFTER YOU START FEELING BETTER. MEDICATIONS SHOULD BE DISCONTINUED ONLY AFTER THE DOCTOR'S ADVICE. IT USUALLY TAKES AROUND 6 MONTHS START SHOWING RELIEF AND BENEFITS ON YOUR BODY.

                      MANY PEOPLE START DOING YOGA FOR VARIOUS AILMENTS, BUT DISCONTINUE ONCE THEY GET RELIEF. HOWEVER, IT IS VERY IMPORTANT TO UNDERSTAND THAT YOGA WORKS MORE TO SAVE YOUR HEALTH CONDITION RATHER THAN A TREATEMENT. IF YOU GET ANY RELIEF THEN IT'S AN ADDITIONAL ADVANTAGE FOR YOU.

                   DON'T BE IN HURRY

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                             STRICTLY AVOID RUSHING INTO FINISHING OFF (FINAL POSITION) AN ASANA. ANY NEGLIGENCE OR MISTAKE WHILE DOING SO WILL NOT PROVIDE YOU ANY BENEFITS. FOR INSTANCE, BENDING KNEES TO HELP FEET TO TOUCH FLOOR WHILE PERFORMING HALASANA WILL NOT PROVIDE ANY BENEFITS. THE IDEA IS DO AS MAX. AS YOU CAN (TOUCH FLOOR) WHILE KEEPING YOUR KNEES STRAIGHT.

                          DIET

                        💫❤💫 

                                     IDEALLY, YOU SHOULD WAIT FOR AT LEAST 30 MINUTES BEFORE EATING FOOD AFTER PERFORMING AN ASANA. AVOID CONCUMPTION OF DEEP FRIED FOOD, AS IT PROMOTES STOMACH-DISORDER. AVOID TAKING WATER OR ANY OTHER FLUID IMMEDIATELY AFTER PERFORMING AN ASANA. WAIT FOR AT LEAST 30 MINUTES AFTER DRINKING WATER. MAKE SURE YOUR STOMACH IS NOT FULL WHILE DOING YOGA. TAKE A GAP OF AT LEAST 3-4 HOURS AFTER HAVING MEAL AND AROUND ONE HOUR AFTER CONCUMPTION OF SNACKS BEFORE PERFORMING ASANAS.

             RULE FOR INHALING AND EXHALING

                        💫❤💫

                                 AS A COMMON RULE OF YOGA, YOU MUST EXHALE WHILE BENDING FORWARD IN AN ASANA AND INHALE WHILE MOVING BACKWARDS. REMEMBER THAT ALL OF THE BREATHING SHOULD BE THROUGH NOSE. YOU'LL GET FILTERED AND PURIFIED AIR.

                  CONCENTRATION

                        💫❤💫

                        

                           ASANA SHOULD BE PERFORMED WITH CLOSED EYES. THIS ENAHANCES CONCENTRATION TO ELIMINATE STRESS ADN INSTABILITY OF MIND. IN GENERAL, YOU CAN ALSO PERFORM PRANAYAMA AND ASANAS WITH YOU EYES OPEN.

                   THE SEQUENCE

                

                          💫❤💫

                      THERE IS A SPECIFIC SEQUENCES FOR PRACTISING ASANAS. IF YOU WANT TO DERIVE MAX. BENEFIT FROM A SPECIFIC ASANA, IT SHOULD BE PERFORMED IN PERFECT SEQUENCE. THIS SEQUENCE SHOULD BE METICUOUSLY FOLLOWED. FOR INSTANCE, IF AN ASANAS IS DIRECTED TO BE STARTED ON THE LEFT SIDE, MAKE SURE YOU DO THE SAME. DECIDE THE ORDER IN WHICH THE ASANAS SHOULD BE PERFORMED. FOR INSTANCE, YOU CAN DO MATSYASANA AFTER SARVANGASANA, AND USTRASANA AFTER MANDUKASANA. IT IS NATURAL FOR NOVICES TO EXPERIENCE SOME PAIN IN MUSCLES AND JOINTS INITIALLY (FOR FIRST 3-4 DAYS). HOWEVER, CONTINUED PRACTICE WILL PROVIDE RELIEF AND BENEFITS TO THE BODY.

                            WHENEVER YOU GET UP AFTER DOING AN ASANA IN THE LYING POSITION, SIMPLY TURN TOWARDS LEFT WHILE GETTING UP. IT IS IMPORTANT TO DO SARVASANA FOR 8-10 MINUTE AFTER A YOGA SESSION IN ORDER TO RELAX YOUR BODY AND MIND.

                   REST 

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                            WHENEVER YOU FEEL TIRED OR EXHAUSTED AFTER DOING AN ASANA, DO SHAVASANA OR MAKARASANA. YOU MAY ALSO TAKE REST IN BETWEEN ASANAS AS NEEDED.

                 GURU

                             💫❤💫

                          IN ORDER TO MAKE YOGA TEACHINGS TO BE EFFECTIVE, TRUE AND COMPLETE, THEN IT SHOULD COME THROUGH GURU-DISCIPLE TRADITION. TRADITIONALLY, KNOWLEDGE COULD ONLY BE TRANSFERRED AFTER THE STUDENT HAD SPENT SEVERAL YEARS WITH AN ENLIGHTENED GURU, TO WHOM HE HAD COMPLETELY SURRENDED WITH HIS BODY, MIND AND SPIRIT. HENCE, IT IS IMPORTANT TO START A YOGA ROUTINE UNDER THE GUIDANCE OF A GURU.

                 YAM-NIYAM

                            💫❤💫

                         IT IS IMPORTANT TO FOLLOW THE RULES OF YOGA IN ORDER TO GET MAXIMUM BENEFITS OUT OF VARIOUS ASANAS AND KRIYAS. NO ONE BECOME YOGI, WITHOUT FOLLOWING ITS RULES.

                 BODY TEMPERATURE

                             💫❤💫

                             PRACTICING YOGA IS FEVERISH CONDITION CAN INCREASE BODY TEMPERATURE. UNDER THIS CONDITION, USE CHANDRASWARA OR LEFT NOSTRIL TO INHALE AND SURYASWARA TO EXHALE. REPEATING THE PROCESS MANY TIMES WILL LOWER THE BODY TEMPERATURE. EVEN IF THE TEMPERATURE RISES BY DAILY YOGA, THEN ALSO DO THE SAME.

TIME, PLACE , AGE AND SURFACE FOR YOGA..

 

                                       PRACTISING YOGA -

                    RULES AND PRECAUTIONS TO FOLLOW

                                                                         💫❤💫

                                  

                            👇👀

                                   YOGA IS AN ANCIENT INDIAN PRACTICE BY GREAT SAGES AND YOGIS, TO KEEP PHYSICAL, MENTAL, AND SOULFUL ASPECTS OF HUMAN LIFE HEALTHY AND VIGILANT, SPIRITUALLY. IN CONTEMPORARY PRACTISE, THIS IS OFTEN INTERPRETED AS MEANING UNION. YOGA IS SAID TO BE FOR THE PURPOSE OF UNITING THE MIND, BODY, AND SPIRIT. IT IS A PHYSICAL, MENTAL, AND SPIRITUAL PRACTICE OR DISCIPLINE POSSESSING A MEDITATIVE AND SPIRITUAL CORE. THE LITERAL MEANING OF YOGA IS "TO ADD", "TO JOIN", "TO UNITE" OR, "TO ATTACH".

                      BARE ESSENSE AS YOGA SHASTRA IS BADED ON BEHAVIOURAL PRACTICES. IT DOES NOT HAVE ANYTHING TO DO WITH ANY RELIGION OR COMMUNITY. JUST AS A RELIGION CANNOT B RESTRICTED ON THE BASIS OF LANGUAGE, CULTURE AND TREATMENT, YOGA IS A SYSTEM DEVISED BY INDIANS WITH AN AIM TO ENSURE WELLBEING FOR HUMANITY. PEOPLE ACROSS THE GLOBE HAVE ALREADY STARTED RECOGNIZING THE SIGNIFICANCE OF YOGA AND ITS INTEGRATION INTO THEIR LIFESTYLE.

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                             YOGA HAS ESTABLISHED ITSELF AS A DYNAMIC AND WIDELY APPRECIATED SYSTEM OF HUMAN LIFESTYLE. FINALLY, WITH DEDICATED EFFORST OF HONORABLE PRIME MINISTER OF INDIA, SHRI NARENDRA MODI, 21ST JUNE 2014 WAS CELEBRATED AS THE "INTERNATIONAL YOGA DAY".

                  YOGA IS DIVERSE SUBJECT. IT IS NOT RESTRICTED TO A FEW ASANAS AND KRIYAS. IT ENCOMPASSESS DIETARY HABITS, LIFETSTYLE, WAY OF THINKING AND A LOT MORE. IT IS A SYSTEM OF REVITALISING ENERGY. JUST AS ELECTRICITY IS CAPABLE OF PROVIDING HEAT AND COLD, YOGA TOO SERVES MULTIPLE PURPOSES, LIKE AS LEARNING THE ART OF BEING HEALTHY, PREVENT DISEASES, ENHANCE INTELLIGENCE, AND PHYSICAL STRENGTH.

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                  YOGA WHEN PRACTISED IN CORRECT AND PRESCRIBED FORM WILL WORK AS A MIRACLE FOR MANKIND. THERE HAVE BEEN MANY AMAZING EXAMPLES OF MIRACULOUS CURES OF SERIOUS HEALTH CONDITIONS THROUGH YOGA IN THE PAST. HOWEVER, YOGA CANNOT PRODUCE OVERNIGHT MIRACLES IT WORKS GRADUALLY AND SHOWS LONG TERM RESULTS.

                  ONE NEEDS TO BELIEVE IN THE POWER OF YOGA AND PRACTICE PATIENCE AND STRICT DISCIPLINE IN ORDER TO GET BENEFIT FROM IT. IT IS ALSO IMPORTANT TO ACQUIRE COMPLETE KNOWLEDGE ABOUT PRECAUTIONS AND SET OF RULES TO BE FOLLOWED WHILE PRACTICING YOGA, TO EXTRACT MAXIMUM BENEFITS FROM IT.

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                              SO WHIL PRACTICING YOGA, MAKE SURE TO FOLLOW THE PRECAUTIONS AS BELOW:

                       TIME💟

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                          ONE CAN PRACTICE ASANAS IN EARLY MORNING AND EVENING. EARLY MORNING TIMING FOR THOSE WHO ARE NOT COMFORTABLE DOING YOGA TWICE A DAY. THE MIND IS AT ITS CALMEST STATE IN THE MORNING. BOWELS MUST BE CLEANED BEFORE DOING YOGA. YOU MAY TAKE BATH BEFORE YOGA PRACTICE. FOR AN EVENING SESSION, GIVE A GAP OF AROUND 4-5 HOURS AFTER LUNCH.

                 YOGA SHOULD BE PRACTICED ON AN EMPTY STOMACH. ONLY A FEW ASANAS SUCH AS VAJRASANA CAN BE PRACTICED AT ANY TIME OF THE DAY (ON EMPTY OR FULL STOMACH). IF YOU SUFFER FROM CONSTIPATION, DRINK A GLASS OR TWO OF WATER STORED IN A COPPER OR SILVER GLASS OVERNIGHT. FOR CHRONIC CONSTIPATION, TAKE TRIPHALA POWDER WITH WARM WATER BEFORE GOING TO BED.

                                PLACE💟

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                          PRACTICE YOGA IN A CLEAN, PEACEFUL, AIRY AND POLLUTE FREE ENVIRONMENT. YOU MAY CHOOSE THE TOP FLOOR OF YOUR BUILDING, A GARDEN, LAWN, OR RIVER SIDE TO PRACTICE YOGA. OPEN SPACES ARE KNOWN TO BE THE BEST FOURCE FOR OXYGEN. IF YOU WISH TO PRACTICE ASANAS AT HOME, LIGHT A DIYA AND FRAGRANT INCENSE. THIS WILL PURIFY THE ENVIRONMENT AND HELP YOU CONCENTRATE BETTER.

                          DRESS CODE💟

                                 

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                             IT IS ADVISABLE TO WEAR COMFORTABLE CLOTHES WHILE PRACTISING YOGA. MEN CAN WEAR A T-SHIRT, HALF-PANTS/ TRACK PANTS AND A VEST. WOMEN CAN WEAR CLOTH COTTON ATTIRE THAT IS NEITHER TOO TIGHT NOR MUCH LOOSELY TO THEIR BODY.

                    TIME AND DURATION

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                          PRACTICE ALL ASANAS REGULARLY. MAKE SURE YOU SHOULD FIX A TIME SCHEDULE AND SPAN FOR YOGA. FOR INSTANCE, IF YOU SPARE IME AT 7:00 IN THE EVENING, MAKE IS A HABIT TO PERFORM YOGA AT THE SAME TIME EVERY DAY. CONSISTENCY IS THE ONLY WAY YOU CAN BENEFIT FROM YOGA. APART FROM TIME, YOU MUST ALSO FOCUS ON FIXING A SPECIFIC DURATION FOR PERFORMING ASANAS. START WITH PRACTICING YOGA FOR 10 MINUTES ON DAILY BASIS THEN SLOWLY INCREASE IT. COMPLETE PRACTICE OF AN ASANA TAKE 60 MINUTES WHEREAS MEDIUM AND BRIEF PRACTICE TAKES 30 AND 15 MINUTES RESPECTIVELY. PRACTICE THE SAME DURATION TAKES 30 AND 15 MINUTES RESPECTIVELY. PRACTISING THE SAME DURATION FOR AT LEAST ONE WEEK BEFORE EXTENDING ITS DURATION.

                   SURFACE💟

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                                 SPREAD A SOFT MAT, CARPET, OR A BLANKET ON PLAIN GROUND. STRICTLY AVOID SITTING WITHOUT THEM ON GROUND.

                            AGE💟

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                          YOGA SHOULD ALWAYS BE PERFORMED ACCORDING TO ONE'S AGE, PHYSICAL CAPACITY, STRENGTH AND LEVEL OF ENTHUSIASM TO EXTRACT MAXIMUM BENEFITS. SENIOUR CITIZENS AND THOSE SUFFERING FROM ANY WEAKNESS SHOULD REFRAIN THEMSELVES FROM DOING MUCH ASANAS AND PRANAYAMA. CHILDREN ABOVE THE AGE OF 10 CAN DO ALL ASANAS AND KRIYAS.