DHYANA, OM MANTRA, GUNJAN DHYANA (YOGA)

                                                 DHYANA

                               YOGA IS PRIMARILTY DIVIDED INTO 4 PARTS -  ASANA, PRANAYAMA, DHYANA, AND SURYA NAMASKAR. DHYANA IN SANSRIT : DHYEY, MEANS "CONTEMPLATION, MEDITATION". THE ROOT OF THE WORD IS DHI, WHICH IN THE EARLIEST LAYER OF TEXT OF THE VEDAS REFERS TO "IMAGINATIVE VISION" AND ASSOCIATED WITH GODDESS SARASWATHI WITH POWERS OF KNOWLEDGE, WISDOM AND POETIC ELOQUENCE. THIS TERM DEVELOPED INTO THE VARIANT DHYEYA.

                                              DHYANA

                              SIT IN PADMASANA POSITION. KEEP BOTH HANDS IN JNANA MUDRA. CLOSE YOUR EYES AND KEEP HEAD, NECK AND BACK STRAIGHT. KEEP YOUR MIND CALM AND SIT IN INHALE AND EXHALE POSITION.

                                   OM MANTRA DHYANA

                               SIT IN PADMASANA OR SUKHASANA. KEEP THE HEAD AND SPINE STRAIGHT AND UPRIGHT AND PLACE THE HANDS ON THE KNEES IN GYAN MUDRA (JOIN TOGETHER THE TIP OF THE INDEX FINGER WITH THE TIP OF THE THUMB). CLOSE THE TYES, KEEP NECK, BACK STRAIGHT AND RELAX THE WHOLE BODY. REPEAT AUM LOUNDLY.  KEEP REPEATING IT WITHOUT INTERRUPTION. INITIALLY, YOU MUST PRACTICE THIS EXERCISE FOR MINIMUM 5 MINUTES. SLOWLY INCREASE THE TIME TO 20-25 MINUTES.

                       BENEFITS :  OM MUTRA DHYANA IS VERY HELPFUL IN REDUCING HIGH BLOOD PRESSURE, STRESS, AND PROVIDES RELIEF FROMT MENTAL STRESS, FEVER, HEART, DISEASES, MANIA CONDITIONS, LONLINESS, EXCESSIVE ANGER, AND CONSTIPATION. OM DHYANA YOGA IS ALSO KNOWN TO BRING RELIEF TO THOSE SUFFERING FROM PROBLEMS SUCH AS STAMMERING, INTERRUPTED SPEECH, AND LISPING.

                          MEDITATION NOT ONLY CALMS THE BODY AND MIND, BUT ALSO PROVIDES SPIRITUAL WELL-BEING. GIVING YOURSELF AMPLE TIME TO MEDITATVIE DAILY HELPS YOU OBTAIN POSITIVELY AND OVERALL HAPPINESS AND KEEP AWAY ALL THE DISTRACTIONS AROUND YOU. THIS GIVES YOU THE STRENGTH AND ALERTNESS TO GO ABOUT EACH DAY WITH PEACE, TRANQUILLITY, AND HAPPINESS SHRUGGLING OFF STRESS AND ANXIETY! ONE ATTAINS KNOWLEDGE ABOUT THE UNIVERSE AND SELF. CHANTING OF THE OM MANTRA PURIFIES THE ENVIROMENT AROUND YOU AND CREATES POSITIVE VIBRATIONS. AUM IS THE REPRESENTATION OF THE HINDU TRINITY BRAHMA, VISHNU AND MAHESH. THE OM NOT ONLY BENEFITS THE PERSON WHO IS CHANTING IT BUT ALSO TO THE PEOPLE AROUND THEM WHEREVER ITS VIBRATION FLOW.

                              NOTE : WHILE DOING OM DHYANA YOGA CONTROLLINGYOUR THOUGHT  IS VERY ESSENTIAL. YOUR MIND HAS TO CONTANLY BE ALERT AND IT SHOULD NOT GET DISTRACTED WHILE PRACTISING THIS YOGA. ALWAYS CLOSE YOUR EYES FOR DOING YOGA AND LISTEN TO THE VIBRATIONS.

   

                                      GUNJAN DHYANA

                               SIT IN PADMASANA OR SUKHASANA. CLOSE YOUR EYES AND JOIN YOUR HANDS IN JNANA MUDRA. TAKE A DEEP BREATH AND CHANT OM. CONCENTRATE YOUR MIND FULLY ON CHANTING OM. PRACTICE THIS DAILY FOR 10 MINUTES.

                             BENEFITS : 

 

                                      CHANTING OM AWAKENS SUB-CONSCIOUS POWEROF MIND. SINCE THE MANTRA IS CHANTED FROM THROAT, IT HAS A DIRECT EFFECT ON HEART. REGULAR PRACTICE HELPS RELIEVE THE PROBLEM OF SNORING, ASTHMA, AND CHRONIC COUGH. GUNJAN DHYANA STRENGTHENS CHEST AND THROAT. THE DIVINE BENEFITS OF THIS DHYANA ALLOWS BODY TO UNITE WITH ANANDMAYA KOSHA, VIGYANMAYA KOSHA, MANONMAYA KOSHA, PRANMAYA KOSHA.

SHEETALI, CHANDRABHEDI, SURYABHEDI PRANAYAMA (YOGA)

 

                              SHEETALI PRANAYAMA

                ❤💟❤

                                 SIT IN A COMFORTABLE CROSS-LEGGED POSITION. TAKE TWO OR THREE DEEP INHALES AND EXHALES THROUGH THE NOSE TO PREPARE YOURSELF. BRING THE TONGUE ALL THE WAY OUT THE ROLL IT IN THE SHAPE OF A TUBE (CURLING THE SIDES TOWARDS THE CENTER OF FORM A TUBE). BREATHE FROM YOUR MOUTH AND HOLD THE BREATH. CLOSE YOUR MOUTH. EXHALE THROUGH NOSE. THIS COMPLETES ONE ROUND. REPEAT THIS PROCESS INITIALLY FOR 2-3 TIMES. SLOWLY INCREASE IT TO 15 ROUNDS.

                             BENEFITS : THIS PRANAYAMA KEEPS YOUR BODY COOL. IT CURES ACIDITY AND HIGH BP. BY PRACTISING THIS PRANAYAMA, ONE CAN GET RELIEF FROM PITTA, CONSTIPATION, STOMACH PROBLEMS, SKIN DISEASES, HEAT IN STOMACH AND THROAT PROBLEMS.

                          WHO SHOULD NOT PRACTICE : THOSE SUFFERING FROM COLD, COUGH AND CONGESTION SHOULD AVOID IT. ASTHMA AND TONSILLITIS PATIENTS SHOULD PRACTICE THIS EXERCISE UNDER THE GUIDANCE OF AN EXPERT YOGA GURU.

                            CHANDRABHEDI PRANAYAMA

                                                                      ❤💟❤

                              SIT ON THE FLOOR IN PADAMASANA OR SUKHASANA. KEEP THE WAIST,  BACK, NECK, AND SPINE ERECT. PLACE LEFT HAND ON LEFT KNEE IN GYAN MUDRA. CLOSE THE RIGHT NOSTRIL WITH RIGHT THUMB. INHALE SLOWLY THROUGH THE LEFT NOSTRIL AND FILL UP YOUR LUNGS TO MAXIMUM CAPACITY. HOLD YOUR BREATH (AS FAS AS IT IS COMFORTABLE FOR YOU). EXHALE THROUGH THE RIGHT NOSTRIL SLOWLY, RHYTHMICALLY. THIS COMPLETES ONE SET. YOU MUST COMPLETE 12 SETS OF THIS PRANAYAMA.

                          BENEFITS : THIS PRANAYAMA KEEPS YOUR MIND CALM. IMPRVES DIGESTION. IT GIVES RELIEF FROM HEADACHE, MENTAL DISTURBANCE AND INSOMNIA. IT ENHANCE OPTIMISM IN YOUR THOUGHTS. KEEPS YOUR BODY AND MIND COOL.

                           WHO SHOULD NOT PRACTICE : THOSE SUFFERING FROM LOW BLOOD PRESSURE SHOULD AVOID THIS PRANAYAMA. ALSO AVOID PRACTISING THIS PRANAYAMA IN WINTERS.

                              SURYABHEDI PRANAYAMA

                                                                  ❤💟❤

                          SIT IN A MEDITATIVE ASANA, PREFERABLY PADMASANA. KEEP THE TRUNK AND SPINE STRAIGHT AND HOLD LEFT KNEE WTH YOUR LEFT HAND. USE THE RING FINGER TO CLOSE THE LEFT NOSTRIL. BREATHE IN SLOWLY THROUGH THE RIGHT NOSTRIL AND FILL THE LUNGS ENTIRELY. CLOSE BOTH NOSTRILS (THUMB CLOSES THE RIGHT NOSTRIL AND RING FINGER CLOSES THE LEFT NOSTRIL) AND HOLD THE BREATH. HOLD THE BREATH TO THE EXTENT THAT YOU ARE COMFORTABLE. CLOSE LEFT NOSTRIL AND EXHALE THROUGH RIGHT NOSTRIL. REPEAT 15 ROUNDS INITIALLY.

                       BENEFITS : IT DIMINISHES COUGH, MAINTAINS BODY TEMPERATURE, PURIFY THE BLOOD, ENHANCES DIGESTIVE FUNCTION AND HELPFUL IN GIVING RELIEF IN "ASTHMA" . THIS PRANAYAMA HELPS IN MAINTAINING VITALITY AND BOOST UP STAMINA TO ENJOY A HEALTHY LIFE.

ANULOM-VILOM, UJJAYI, BHRAMARI, AND BHASTRIKA PRANAYAMA (YOGA)

 

                                 ANULOM - VILOM

               (ALTERNATE NOSTRIL BREATHING)

                                                                       ❤❤❤

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                            SIT IN A STEADY ASANA (SUKHASANA). KEEP YOUR LEFT HAND ON YOUR KNEE IN GYAN MUDRA. CLOSE THE RIGHT NOSTRIL WITH YOUR THUMB AND KEEP RING FINGER AND LITTLE FINGER ON RIGHT NOSTRIL. FOLD IN INDEX AND MIDDLE FINGER. DRAW IN AIR FROM THE LEFT NOSTRIL. OD THIS ASANA AS SLOWLY AS YOU CAN, TILL YOUR LUNGS ARE FULL. NOW REMOVE THE THUMB AND CLOSE THE LEFT NOSTRIL WITH YOUR RING FINGER. THEN BREATHE OUT SLOWLY THROUGH THE RIGHT NOSTRIL. TAKE THE AIR IN FROM THE RIGHT NOSTRIL AND THEN RELEASE IT THROUGH THE LEFT NOSTRIL (AFTER CLOSING THE RIGHT NOSTRIL WITH THE THUMB). THIS FINISHES ONE ROUND OF ANULOM VILOM PRANAYAMA. COMPLETE 5 SUCH ROUNDS OF ANULOM-VILOM.

                       BENEFITS : ANULOM-VILOM PRANAYAMA REDUCES STRESS AND BOOSTS PRANA. ANYONE CAN DO THIS EXERCISE.

                                      UJJAYI PRANAYAMA

                                                                               ❤❤❤

                           SIT IN A COMFORTABLE ASANA. CLOSE YOUR EYES AND INHALE. TAKE LONG, SLOW, DEEP BREATHS THROUGH BOTH YOUR NOSTRILS. YOUR BREATH SHOULD BE GENTLE AND RELAXED AS YOU SLIGHTLY CONTRACT THE BACK OF YOUR THROAT. YOU THEN MAKE A STEADY HISSING SOUND AS YOU INHALE THE SOUND GENERATED SHOULD BE LOW AND PLEASING TO THE EAR. THERE SHOULD BE NO FLUCTUATIONS IN THE SOUND. MAKE SURE THE SOUND EMERGES FROM THE UPPER PART OF YOUR THROAT.

                             BENEFITS : THE SOUND PRODUCED WHILE DOING THIS PRANAYAMA WILL RELIEVE YOU FROM STRESS AND CALMS YOUR MIND. IT CONTROLS BLOOD PRESSURE AND REGULATES HEART BEAT. THIS PRANAYAMA IS VERY USEFUL IN TREATING ASTHMA AND TUBERCULOSIS.

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                            WHO SHOULD NOT PRACTICE : HEART PATIENTS.

                                BHRAMARI PRANAYAMA

                                                                              ❤❤❤

                               SIT UP STRAIGHT IN SUKHASANA AND CLOSE YOUR EYES. PLACE BOTH YOUR HANDS ON FACE. THE THUMBS WILL BE YOUR EARS. THERE IS A CARTILAGE BETWEEN YOUR CHEEK AND EAR. PLACE YOUR INDEX FINGER ON THE CARTILAGE, MIDDLE FINGER NEAR NOSE, RING FINGER ABOVE LIPS AND LITTLE FINGER BELOW THE LIPS.TAKE A DEEP BREATH IN AND AS YOU BREATHE OUT, GENTLY PRESS THE CARTILAGE. EXHALE WHILE MAKING A LOUD HUMMING SOUND LIKE A BEE. THIS MAKES ONE ROUND. DO 5 ROUNDS IN ALL.

                            BENEFITS : IT GIVES RELIEF FROM TENSION, ANGER AND ANXIETY, AND KEEPS YOU STREE-FREE.

                             WHO SHOULD NOT PRACTICE : THOSE SUFFERING FROM THE INFECTION OF EARS AND NOSE.

                             BHASTRIKA PRANAYAMA

                                                                          ❤❤❤

                           SIT UP ON A COMFORTABLE ASANA. RELAX YOUR SHOULDERS, AND TAKE A FEW DEEP, BREATHES IN AND OUT FROM YOUR NOSE (USE BOTH NOSTRILS). WITH EACH INHALE, EXPAND YOUR BELLY FULLY AS YOU BREATHE. IT IS IMPORTANT TO USE ALL OF YOUR STRENGTH WHILE BREATHING IN AND BREATHING OUT. BEGIN BELLOWS BREATHING BY EXHALING FORCEFULLY THROUGH YOUR NOSE. FOLLOW BY INHALING FORCEFULLY AT THE RATE OF ONE SECOND PER CYCLE. COMPLETE 20 ROUNDS. DO THIS THRICE.

                        BENEFITS : IT HELPS REMOVING ALL TO TOXINS FROM BODY. IT INCREASES THE OXYGEN CONTENT IN THE BLOOD, WHICH FURTHER PURIFIES THE BLOOD.

                             WHO SHOULD NOT PRACTICE : THOSE SUFFERING FROM HEART DISEASES, HERNIA, HIGH BLOOD PRESSURE SHOULD NOT PRACTICE. AVOID PRACTISING BHASTRIKA PRANAYAMA IN SUMMER.

PRANAYAMA AND KAPALBHATI (YOGA)

 

                                      PRANAYAMA

                                                                      ❤❤❤

                          AFTER A DETAIL DISCUSSION ON VARIOUS ASANAS, NOW WE DISCUSS "PRANAYAMA". WHAT IS PRANAYAMA? CATEGORISED AS A PART OF BAHIRANGA YOGA, PRANAYAMA IS GAINING EXPERTISE OVER CONTROLLING BREATH. THE ESSENCE OF PRANAYAMA IS EXPLAINED BELOW IS VERY SIMPLE TERMS.

                        AIR IS ONE OF THE FIVE BASIC ELEMENTS THE UNIVERSE IS MADE OF . IT KEEPS OUR BODY ALIVE. "PRANA" IS BREATH OR VITAL ENERGY IN THE BODY.  ON SUBTLE LEVELS PRANA REPRESENTS THE PRANIC ENERGY RESPONSIBLE FOR LIFE OR LIFE FORCE. ITS FUNCTIOING NEVER CEASES. PRANAYAMA WORKS TOWARDS KEEPING ONE'S PRANA HEALTHY AND ALIVE.

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• ALWAYS BREATHE THROUGH NOSE WHILE PRACTISING PRANAYAMA.
• IF YOU FEEL TIRED WHILE DOING PRANAYAMA, DO SOME LIGHT EXERCISE (SUKSHAMA VYAYAMA) OR TAKE REST IN BETWEEN.
•  DO NOT HOLD THE BREATH FORCIBLY.
•  DO LONG CHANTING OF OM AT LEAST THREE TIMES BEFORE DOING PRANAYAMA.
•  PRANAYAMA CAN TREAT MANY DISEASES.  IT IS A PROVEN FACT THAT REGULAR PRACTICE OF PRANAYAMA KEEPS ALL ILLNESS AT BAY.
•  APART FROM GAINING CONTROL OVER PRANA, IT IS POSSIBLE TO GAIN TOTAL CONTROL OVER MIND. THIS HELPS IN SHARPENING OF BRAIN.
•  IT ENHANCES FLEXIBILITY OF BODY. REGULAR PRACTICE WILL FILL YOUR BODY WITH ENERGY AND BOOSTS GLOW FROM WITHIN.
•  PRANAYAMA REMOVES TRIDOSHA (VATA, PITTA AND KAPHA) FROM THE BODY AND ENSURES LONGEVITY.
•  PRANAYAMA SHOULD BE DONE AT A PURE, CALM AND QUIET AND CLEAN PLACE.
•  AVOID PRANAYAMA IF YOU HAVE FEVER. PREGNANT LADIES SHOULD NOT PRACTICE PRANAYAMA.

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                              BENEFITS : PRANAYAMA REMOVES ALL HEALTH RELATED PROBLEMS. IT BECOMES FREE OF ALL TOXINS AND FULL OF ENERGY. REGULAR PRACTICE OF PRANAYAMA HELPS ELIMINATES ALL NEGATIVE EMOTIONS FROM BODY (LUST, ANGER, GREED, AND EXCESSIVE PRIDE).

                         PRANAYAMA IMPROVES DIGESTIVE SYSTEM AND MEMORY. IT AWAKENS KUNDALINI KRIYA AND PROMOTES LONGEVITY.

                        LISTED BELOW ARE 7 POWERFUL PRANAYAMA EXERCISES. PRACTICING THESE EXERCISES REGULARLY WILL KEEP YOU HEALTHY AND FREE OF ALL KINDS OF DISEASES. PRANAYAMA HELPS ONE IMMERSE HEEP INTO DHYANA.

                      KAPALBHATI

                                                                                        ❤❤❤

                         SIT COMFORTABLY IN SUKHASANA WITH YOUR SPINE ERECT. PLACE YOUR HANDS ON THE KNEES, PALMS OPEN TO THE SKY. TAKE A DEEP BREATH IN FROM BOTH NOSTRILS. MAKE SURE THE AIR FILLS IN TO THE CHEST. EXHALE WITH FULL FORCE AND PULL YOUR STOMACH. PULL YOUR NAVEL IN BACK TOWARDS THE SPINE. TAKE 20 SUCH BREATHS TO COMPLETE ONE ROUND OF KAPAL BHATI PRANAYAMA. AFTER COMPLETING THE ROUND, RELAX WITH YOUR EYES CLOSED AND TAKE A DEEP BREATH. EXHALE. DO THREE MORE ROUNDS OF THIS BREATHING TECHNIQUE.

                         BENEFITS : IT REMOVES ALL PHLEGM RELATED CONDITIONS AND CHEST CONGESTION. IT IS ALSO VERY HELPFUL IN TREATING ASTHMA-BRONCHITIS.

                        WHO SHOULD NOT PRACTICE:

                        THOSE SUFFERING FROM HERNIA, HEART DISEASES, DIZZINESS, AND HIGH BLOOD PRESSURE SHOULD AVOID PRACTICING KAPALBHATI.

PASASANA, VATAYANASANA, AGNISAR (YOGA ASANAS)

 

                         

                                                                 PASASANA

                                                              💟💫💟

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                               THIS ASANA IS TRADITIONALLY SAID TO BE THERAPEUTIC FOR HUMAN DIGESTIVE SYSTEM AND IMPROVES BODY POSTURE. IT HELPS MILD BACK, SHOULDER AND NECK STRESS, AND TREATS MENSTRUAL DISCOMFORT.

                         METHOD : SIT ON A YOGA MAT AND GENTLY BEND YOUR KNEES SUCH THAT YOU ARE SQUATTING ON THE FLOOR, AND YOUR SITTING BONES COME CLOSE TO YOUR HEELS AS YOUR TORSO RESTS AGAINST YOUR THIGHS. IF YOU FIND IT HARD TO SQUAT WITH YOUR FEET FLAT ON THE GROUND, USE A FOLDED BLANKET UNDER YOUR HEELS TO MAKE THE SQUATTING EASIER. STARTING AT THE BELLY, TWIST TO YOUR RIGHT AND EXTEND YOUR LEFT ARM TO BRING ITS UPPER PART TO THE OUTSIDE OF THE RIGHT KNEE. THEN TURN YOUR PALM DOWN AS YOU BEND YOUR ELBOW TO WRAP THE FOREARMS AROUND THE RIGHT SHIN. STRETCH OUT YOUR RIGHT HAND AND SWEEP IT TO THE BACK. HOLD YOUR LEFT WRIST WITH YOUR RIGHT HAND. TURN YOUR HEAD TO THE RIGHT, AND PULL YOUR SHOULDER BLADES BACKWARD SUCH THAT THEY ARE TOWARDS EACH OTHER. AS YOU BREATHE, LIFT AND LENGTHEN YOUR STERNUM THROUGH THE TOP OF YOUR HEAD. TWIST YOUR BODY FURTHER AS YOU EXHALE, GOING FORWARD WITH YOUR LEFT RIBS. HOLD THE POSE FOR TWISTING TO YOUR LEFT.

                            BENEFITS : IT IS VERY HELPFUL IN KEEPING MENSTRUAL CYCLE REGULAR. VERY EFFECTIVE IN LOW BACK AND NECK PAIN.

                                       VATAYANASANA

                                                                 💟💫💟

                                  THE ASANA WAS BEING PRACTICE BY YOG GURU "VATAYANA" HENCE, THE NAME.

                          METHOD : STAND STRAIGHT IN TADASANA. BOTH HEELS AND KNEES SHOULD TOUCH EACH OTHER.  NOW BEND THE RIGHT LEG UPWARD AT THE KNEE SO THAT THE HEEL OF YOUR RIGHT FOOT IS TOUCHING YOUR GROIN AND THE TOES ARE PLACED ALONG THE BASE OF YOUR LEFT THIGH. BEND YOUR KNEE SO AS TO LOWER YOUR BODY TILL THE FOLDED RIGHT KNEE IS RESTING ON THE GROUND. YOU ARE NOW STANDING ON YOUR LEFT FOOT AND RIGHT KNEE. RAISE BOTH YOUR ARMS AND BEND YOUR ELBOWS SO THAT YOUR FOREARMS ARE POINTING UPWARD. KEEP YOUR LEFT ELBOWS SO THAT YOUR FOREARMS ARE POINTING UPWARD. KEEP YOUR LEFT ELBOW IN THE CROOK OF YOUR RIGHT ELBOW AND ENTWINE YOUR RIGHT FOREARM AROUND YOUR LOWER LEFT ARM. 

                    THE PALMS OF YOUR HANDS SHOULD BE TOGETHER IN THE NAMASKAR POSITION. HOLD THIS POSE FOR AS FAR AS POSSIBLE AND THEN RETURN TO YOUR NORMAL POSITION. HOLD THIS POSE FOR AS FAR AS POSSIBLE AND THEN RETURN TO YOUR NORMAL POSITION. REPEAT THE POSE FOR THE OPPOSITE SIDE, STANDING ON YOUR RIGHT FOOT AND LEFT KNEE. THIS COMPLETES ONE SET. INITIALLY, YOU PRACTICE THIS ASANA FOR TWO TIMES EACH SIDE.

                                   BENEFITS : THE ASANA STREGTHENS THE MUSCLES OF LEGS AND HELPS WITH OVERALL BODY BALANCE. IT RELIEVES HERNIA, NECK PAIN, AND BACK PAIN. IT RELIVES DISORDERS OF FREQUENT URINATION, PREMATURE EJACULATION. IT REMOVES STIFFNESS IN THE SACROILIAC JOINT, STIFFNESS AND PAIN ASSOCIATED WITH ARTHRITIS. IT ALSO ENHANCES CONCENTRATION AND KEEPS MIND STABLE.

                             NOTE : THIS ASANA IS KNOWN TO BE ONE OF THE TOUGHEST OF ALL ASANAS. SO MAKE SURE YOU DON'T RUSH INTO BENDING OR TWISTING THE BODY PARTS. WOMEN AND THOSE SUFFERING FROM ARTHRITIS SHOULD NOT DO THIS ASANA. IT IS IMPORTANT THAT YOU PRACTICE THIS ASANA UNDER THE GUIDANCE OF A TRAINED AND EXPERIENCED YOGA GURU.

                                                AGNISAR

                                                                     💟💫💟

                            METHOD : YOU CAN PERFORM AGNISAR IN PADMASANA OR SUKHASANA OR EVEN IN STANDING POSITION. STAND ERECT, WITH THE LEGS SLIGHTLY APART, BENDING FORWARD AND BENDING THE KNEES. PLACE BOTH HANDS ON THE THIGHS. THE BACK IS STRAIGHT, THE HEAD UPRIGHT, ALLOW THE ABDOMINAL MUSCLES TO RELAX, MOVE THE NAVEL INWARDS AND EXHALE. INHALE DEEPLY THROUGH THE NOSE AND EXHALE FULLY THROUGH THE MOUTH WHILE SLIGHTLY. HOLD FOR A MOMENT THEN BEGIN TO SNAP THE ABDOMEN BACKWARDS AND FORWARD 8-10 TIMES HOLDING THE BREATH. BREATHE OUT BEFORE IT BECOMES TOO UNCOMFORTABLE. THIS IS ONE ROUND, COMPLETE 2 ROUNDS INITIALLY. IT'S VERY COMMON AT FIRST FOR THE ABDOMINAL MUSCLES TO GET TIRED QUICKLY. THIS IS A SURE  SIGN OF WEAK AGNI. THE PRACTICE SHOULD BE RELAXING AND STIMULATING AND YOU SHOULD BE ABLE TO FEEL THE HEAT IN YOUR BODY.

                  AFTER A SHORT TIME YOU WILL GAIN STRENGTH IN THE ABDOMINAL AREA AND IT WILL BECOME VERY EASY TO INCORPORATE INTO YOUR DAILY PRACTICE.

                             BENEFITS : AGNISAR KRIYA ELIMINATES MADAGNI FROM THE BODY AND CREATES JATHARAGNI. THIS ASANA IS KNOWN TO BE A MIRACULOUS REMEDY FOR CONSTIPATION. EXCELLENT FOR THE HEALTH OF THE ABDOMINAL ORGANS AND THE DIGESTIVE SYSTEM, AGNISAR WORKS WONDERS ON A SLUGGISH LIVER AND KIDNEYS. IT REMOVES SEVERAL GASTRO-INTESTINAL COMPLAINTS SUCH AS EXCESSVE GAS, HYPERACIDITY, INDIGESTION ETC. THE ASANA MASSAGES THE ABDOMINAL ORGANS AND MAKES FOR AN EXCELLENT PRACTICE TO DEVELOP CONTROL OVER THE SLUGGISH ABDOMINAL MUSCLES AND DIAPHRAGM. WOMEN GET RELIEF FROM MENTRUAL PROBLEMS AND OBESITY.

                                NOTE : DO NOT RUSH INTO FINISHING THE ASANA INITIALLY. AGNISAR SHOULD ALWAYS BE PERFORMED ON AN EMPTY STOMACH. THOSE SUFFERING FROM HIGH BLOOD PRESSURE, HEART PATIENTS AND HAVING SWOLLEN INTESTINES SHOULD AVOIDE THIS ASANA.

                                                               💫❤💫❤💫

SINHASANA, NAVASANA, URDHVA PRASARITA, JATHRA PARIVARTASANA, AND ARDHA MATSYENDRASANA (YOGA)

 

                                SINHASANA (LION POSE)

                                 THIS ASANA ENHANCES THE BEAUTY OF YOUR FACE, AND HELPFUL IN TONSILS, THYROID AND OTHER THROAT PROBLEMS. THIS POSITION EVEN DETOXIFIES YOUR BODY. THIS ASANA IS HIGHLY BENEFICIAL IN SHUTTERING.

                        METHOD : SIT WITH YOUR KNEES BENT AND SPREAD THE KEES. MAKE A BOW OF THUMB AND SOLE, THEN SIT ON THAT. PUT YOUR HEELS UNDER BUTTOCKS. IF YOU ARE UNABLE TO SIT IN THE BOW POSE THEN LIE IN ANY POSITION. STRENGTHEN YOUR BODY AND GAZE TOWARDS FRONT. TAKE NORMAL BREATHING.

                         BENEFITS : THIS ASANA IS PERFECT FOR ENHANCING THE BEAUTY OF FACE. A GREAT WORKOUT FOR LADIES, IS STRENGTHENS LEGS AND NECK REGION.

                                     NAVASANA (BOAT POSE)

                             THE ASANA STENTHENS THE ABDOMINAL MUSCLES, THE LEGS AND THE PARTS OF STOMACH. IT RELIEVES STESS, IMPROVE DIGESTION AND AID THE LOWER ABDOMINAL ORGANS, KIDNEY, THYROID, PROSTATE AND INTESTINES AND EVEN WORKS ON THE UPPER ABDOMINAL ORGANS, PANCREAS, GALL BLADDER, SPLEEN AND LIVER.

                      METHOD : SIT ON THE FLOOR WITH YOUR LEGS STRAIGHT IN FRONT OF YOU.  PRESS A LITTLE BEHIND YOUR HIPS, FINGERS POINTING TOWARDS THE FEET, AND STREGTHEN THE ARMS. LIFT THROUGH THE TOP OF THE STERNUM AND LEAN BACK SLIGHTLY. SIT ON THE "TRIPOD" OF YOUR TWO SITTING BONES AND TAILBONE. EXHALE AND BEND YOUR KNEES, THEN LIFT FEET OFF THE FLOOR, SO THAT THE THIGHS ARE ANGLED ABOUT 45-50 DEGREES RELATIVE TO THE FLOOR.  LENGTHEN YOUR TAILBOE INTO THE FLOOR AND LIFT YOUR PUBIS TOWARD YOUR NAVEL. IF POSSIBLE, SLOWLY STRAIGHTEN YOUR KNEES, RAISING THE TIPS OF YOUR TOES SLIGHTLY ABOVE THE LEVEL OF YOUR EYES. IN CASE, YOU FIND IT DIFFICULT,  REMAIN WITH YOUR KNEES BENT, PERHAPS LIFTING THE SHINS PARALLEL TO THE FLOOR. AT FIRST STAY IN THE POSE FOR 10-20 SECONDS. GRADUALLY INCREASE THE TIME OF YOUR STAY TO 1 MINUTE. RELEASE THE LEGS WITH AN EXHALATION AND SIT UPRIGHT ON AN INHALATION.

                       BENEFITS : RELIEVES STRESS ANE TONES ABDOMINAL MUSCLES.

                             URDHVA  PRASARITA PADASANA                                              (UPWARD EXTENDED FEET POSE)

                              THIS ASANA STRENGTHENS YOUR ABDOMEN AND BEAUTIFY IT. IT HELPS IN REMOVING FAT AROUND YOUR ABDOMEN AND ENHANCES ITS BEAUTY. URDHVA PRASARITA PADASANA ALSO HELPS IN RELIEVING GAS RELATED PROBLEMS.

                    METHOD : LIE STRAIGHT ON YOGA MAT (ON YOUR BACK). PLACE YOUR ARMS ALONG YOUR SIDES OR EXTEND THEM BEHIND YOUR HEAD. RAISE YOUR STRAIGHT LEGS VERTICAALLY UP IN THE AIR. TIGHTEN YOUR KNEES AND DRIVE YOUR TOES DOWN. PUT YOUR HANDS UNDER YOUR THIGHS IF YOU FEEL ANY DIFFICULTY. DO THIS FOR A MINUTE. LOOK STRAIGHT.

                             BENEFITS : THE ASANA HELPS TONING ABDOMEN AND MAKE IT BEAUTIFUL. YOUNG GIRS MUST DO THIS ASANA.

                          JATHRA PARIVARTASANA

                         (THE ABDOMINAL TWIST)

                        THIS ASANA BOOSTS THE FLEXIBILITY OF SPINE AND RELIEVES BACK PAIN AND STRAIN IN BUTTOCKS. IT KEEPS DIGESTIVE SYSTEM AND BLOOD CIRCULATION HEALTHY.

                        METHOD : LIE DOWN ON THE MAT AND EXTEND YOUR ARMS TOWARDS BOTH YOUR SIDES. YOU MUST KEEP YOUR SHOULDER ERECT. BREATHE OUT AND LIFT YOUR LEGS TOGETHER IN A WAY THAT THEY ARE PERPENDULAR TO THE GROUND. YOU MUST REMAIN IN THIS POSE FOR FEW MINUTES. BREATHE OUT AND SLOWLY TRY TO MOVE BOTH OF YOUR LEGS AT ONE PARTICULAR SIDE SO THAT THE TOES TOUCH THE GROUND MAKE SURE YOUR BACK IS LAID STRAIGHT IN THE FLOOR. TRY TO REMAIN IN THIS POSITION FOR FEW SECONDS. DEEP BREATHING. REPEAT THE SAME PROCESS ON THE OTHER SIDE.

                              BENEFITS : TREATS BACK PAIN EFFECTIVELY.

                              ARDHA MATSYENDRASANA 

                           THIS ASANA ENHANCE SPINE FLEXIBILITY AND IMPROVES CENTRAL NERVOUS SYSTEM. IT IMPROVES DIGESTION AND STIMULATES THE ACTION OF HEART, KIDNEYS, LIVER, SPLEEN AND LUNGS.

                             METHOD : SIT ON A MAT, BEND THE LEFT LEG AND PLACE THE LEFT FOOT ON THE GROUND OVER THE RIGHT KNEE (IN A 45 DEGREE ANGLE). NOW BEND THE RIGHT LEG AND FOLD IT SO THAT IT IS RESTING ON THE GROUND WITH THE RIGHT HEEL NEAR THE LEFT BUTTOCK. BRING THE RIGHT HAND OVER THE LEFT LEG AND GRAB THE BIG TOE OF THE LEFT FOOT. INHALE AND EXHALING TWIST THE TRUNK OF THE BODY AS MUCH AS POSSIBLE, TURNING THE NECK SO THE GAZE IS OVER THE LEFT SHOULDER AND ENCIRCLE THE WAIST WITH THE LEFT HAND WITH THE PALM FACING OUTWARDS. CONTINUE TO MAINTAIN THE ASANA, BREATHING NORMALLY, NOW REPEAT ON THE OTHER SIDE.

                             BENEFITS : THIS ASANA IS VERY HELPFUL IN TONING THE SPINAL NERVES AND LIGAMENTS, AND IMPROVING DIGESTION. IT TAKES CARE OF WHOLE NERVOUS SYSTEM.

PASHARAKANASANA, NIRLAMBA, ARDHABADHA, HASTHA PADANGUSHTASANA (YOGA)

 

                                   PASHARAKANASANA 

                             (EXTENDED SIDE ANGLE POSE)

                         THIS ASANA HELPS RELIEVING THE DISORDERS OF FEET, KNEES AND JOINTS, ALSO LOWER THE STRESS ON THEM. GIVES RELIEF IN THE STRESS ON ABDOMEN DUE TO ACIDITY, GAS. BESIDES, IT ENHANCES PATIENCE.

                       METHOD : STAND STRAIGHT ON THE MAT.  WITH RIGHT KNEE BENT, BRING THE RIGHT ELBOW DOWN TO THE RIGHT KNEE AND MOVE THE LEFT ARM UP TOWARDS THE CEILIND AND THEN PUT THE ARM OVER THE EAR, MAKING A STRAIGHT LINE WITH THE LEFT SIDE OF YOUR BODY. KEEP THE RIGHT KNEE BENT DIRECTLY OVER THE ANKLE, SINK HIPS DOWN TOWARDS THE FLOOR, AND REACH THE LEFT FINGERS UP AND STRAIGHTEN THE LEGS. REPEAT ON OTHER SIDE.

                     BENEFITS : THIS ASANA ENHANCES AND STRENGHTHENS THE FEET, KNEES, THIGHS AND ANKLES. IT STRETCHES THE GROIN AND WAIST AND TWISTS THE SPINE. TWISTING CLEANSES AND REDUCES STRESS IN THE ABDOMINAL AREA LEADING TO BETTER DIGESTION.

                      NIRLAMBA PARSVAKONASANA

          (BOUND SIDE ANLGE STANDING BALANCE POSE)

                           THIS POSE STRENGTHENS INNER THIGHS AND HAMSTRINGS. IT TONES THE FEET AND ANKLES, OPENS THE GROINS. THIS POSTURE ENERGIZES THE CHEST AND LUNGS. THIS HELPS WITH ACTIVE EXTENSION OF THE SPINE WHICH PRESENTS A CHALLENGE TO BOTH FLEXIBILITY AND STRENGTH OF THE SPINAL EXTENSORS.

                       METHOD : THIS IS A CHALLENGING ASANA. STAND STRAIGHT ON A MAT AND PUSH ALL OF YOUR BODY WEIGHT ON RIGHT LEG. BEND YOUR BACK FORWARD AND MOVE LEFT LEP UP IN THE OPPOSITE DIRECTION. TAKE BOTH OF YOUR HANDS UNDER THE WAIST AND JOIN THEM. LOOK STRAIGHT IN THE SKY. THEN DO THE SAME IN THE OPPOSITE DIRECTION TOO.

                       BENEFITS : PROVIDES STRENGTH TO YOUR THIGHS, CHEST AND LUNGS.

                          ARDHABADHA PADMOTTASANA

                (HALF BOUND LOTUS INTENSE STRETCH)

                           IT MASSAGES ALL THE ORGANS OF THE STOMACH. IN THE FULL POSTURE, THE HEEL PRESSESS INTO THE LOWER ABDOMEN, STIMULATING BLOOD FLOW IN THAT AREA. IT ENHANCES THE WORK OF THE LARGE INTESTINE.

                              METHOD : STAND STRAIGHT ON A MAT AND TAKE A DEEP BREATH. BEND DOWN FORWARD FROM WAIST PART. LIFT THE RIGHT LEG AND REACH AROUND THE BACK TO TAKE HOLD OF THE BIG TOE OR THE TOP OF THE FOOT. ON THE NEXT INHALE AND REACH AROUND TO TAKE HOLD OF THE INNER ARM OR PASS THE FOOT INTO THE RIGHT HAND. WHILE INHALING, RAISE THE RIGHT HAND TO LENGTHEN THE FRONT OF THE BODY. EXHALE AND FOLD DOWN OVER THE ERECTED LEG AND PLACE THE FINGERS AND TOES IN LINE. KEEP THE HIPS SQUARE AND LEVEL. USE THE HAND TO STABLISE THE BODY AND AVOID HYPEREXTENSION THROUGH THE BACK OF THE ERECTED KNEE. DRAW THE SHOULDER BLADES AND LEVEL THE COLLARBONES. RELAX THE NECK. REPEAT THE SAME IN THE OPPOSITE DIRECTION TOO.

                            BENEFITS : THE ABDOMINAL ORGANS GET CONTRACTED WITH IMPROVES DIGESTION AND ENHANCES THE ELIMINATION PROCESS, BY WORKING UPON THE LARGE INTESTINE.

                            HASTHA PADANGUSHTASANA

                       (EXTENTED HAND TO TOE POSE)

                           THE EXTENDED HAND TO TOE POSE IS A VERY CHALLENGING AND INVIGORATING BALANCE POSTURE THAT COMES WITH SEVERAL BENEFITS INCLUDING EFFECTIVE STRETCHES TO HAMSTRINGS, HIPS, AND ADDUCTORS.  IT ALSO STRENGTHENS BACK AND ARM MUSCLES AND IMPROVES SENSE OF BALANCE. THIS ASANA IS BENEFICIAL IN PARKINSON DISEASE.

                           METHOD : BEGIN STANDING IN MOUNTAIN POSE (TADASANA) WITH YOUR FEET TOGETHER AND ARMS AT YOUR SIDES. BREATHE DEEPLY. LET YOUR MIND BE CALM. SHIFT YOUR WEIGHT TO YOUR LEFT FOOT. VERY SLOWLY, MOVE YOUR RIGHT KNEE UP TOWARDS YOUR CHEST. BRING YOUR RIGHT ARM TO THE INSIDE OF YOUR RIGHT THIGH. THEN LOOP YOUR INDEX AND MIDDLE FINGERS AROUND YOUR RIGHT FOOT'S BIG TOE. PLACE YOUR LEFT HAND ON YOUR LEFT HIP. STRAIGHTEN YOUR SPINE. STRONGLY ENGAGE YOUR ABDOMINAL MUSCLES AND THE MUSCLES OF YOUR LEFT LEG. STRAIGHTEN YOUR LEFT LEG, BUT DO NOT LOCK YOUR KNEE. ON AN EXHALATION, EXTEND YOUR RIGHT LEG FORWARD. STRAIGHTEN YOUR LEFT LEG, BUT DO NOT LOCK YOUR KNEE. ON AN EXHALATION, EXTEND YOUR RIGHT LEG FORWARD. STRAIGHTEN YOUR RIGHT LEG AS MUCH AS POSSIBLE. KEEP BOTH HIPS SQUARED FORWARD AND KEEP YOUR SPINE STRAIGHT. DO NOT SCRUNCH YOUR NECK OR SHOULDERS, KEEP THEM SOFT AND RELAXED. DROP YOUR RIGHT HIP SLIGHTLY SO IT IS IN LINE WITH YOUR LEFT HIP. HOLD FOR 5-20 BREATHS. TO RELEASE, DRAW YOUR KNEE BACK INTO YOUR CHEST, THEN SLOWLY LOWER YOUR FOOT ON THE FLOOR. COME BACK TO MOUNTAIN POSE. THEN REPEAT ON THE OPPOSITE SIDE FOR THE SAME AMOUNT OF TIME.

                                BENEFITS : IT PROVIDES RELIEF FROM STRESS AND TENSION IN MUSCLES.

                                       NATAJASANA  

                        (LORD OF THE DANCE POSE)

                            THE ASANA IS DEDICATED TO LORD SHIVA. THIS ISA BALANCE ASANA THAT STRENGTHENS THE LEGS. IT WORKS AS A FULL BODY STRECH THAT ENGAGES THE SHOULDERS, CHEST AND ABDOMEN, STRENGTHENS THE THIGH AND CALF MUSCLES, KNEES AND ANKLES, HIPS AND SPINE, AND DEVELOPS CONCENTRATION AND GRACE. IT COORDINATES PSYCHOSOMATIC SYSTEM OF BODY. IT STRENGTHENS CENTRAL NERVOUS SYSTEM.

                              METHOD : STAND STRAIGHT AND SHIFT YOUR BODY WEIGHT TO THE LEFT FOOT AND LIFT YOUR RIGHT HEEL TOWARDS YOUR BUTTOCK. PUT ADDITIONAL PRESSURE ON THE STRAIGHT LEFT LEG, HIP AND KNEE TO ENSURE YOUR LEGS ARE PROPERLY BALANCED. NOW EXTEND YOUR RIGHT HAND BEHIND THE RAISED LEG AND HOLD THE TOE. LIFT YOUR HIP AND PUBLIC AREA ACCORDINGLY TO AVOID ADDITIONAL STRAIN. WITH THE HELP OF YOUR RIGHT HAND, PULL YOUR RIGHT LEG FURTHER UP AND EXTEND YOUR LEFT HAND IN FRONT OF YOU. TRY TO SEE FINGERS OF YOUR LEFT HAND. KEEP BREATHING NORMAL.

                                     BENEFITS : IT REDUCES STRESS.