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Pranayams: Unit - 1
Pranayams: Unit - 1
Pranayams: Unit - 1
Pranayams
Introduction:
Prana refers to the universal life force and ayama means to regulate or lengthen. Prana
is the vital energy needed by our physical and subtle layers, without which the body would perish.
It is what keeps us alive. Pranayama is the control of prana through the breath. These techniques
rely on breathing through the nostrils.
Prana flows through thousands of subtle energy channels called nadis and energy centers called
chakras. The quantity and quality of prana and the way it flows through the nadis and chakras
determines ones state of mind. If the Prana level is high and its flow is continuous, smooth and
steady, the mind remains calm, positive and enthusiastic. However, due to lack of knowledge and
attention to ones breath, the nadis and chakras in the average person may be partially or fully
blocked leading to jerky and broken flow. As a result one experiences increased worries, fear,
uncertainty, tensions, conflict and other negative qualities.
The ancient sages of India realized these breathing techniques. Some common pranayamas include
Bhastrika, Kapalabhati, and Nadi shodan pranayama. Regular practice increases and enhances the
quantity and quality of prana, clears blocked nadis and chakras, and results in the practitioner
feeling energetic, enthusiastic and positive. Practiced correctly under the right supervision
prananyama brings harmony between the body, mind and spirit, making one physically, mentally
and spiritually strong.
Breathing Awareness
Have an attitude of curiosity: The entire science of breath begins with awareness of what the
breath is doing. To do this means to have an attitude of being an explorer, an interior researcher. It
means cultivating an attitude of curiosity that allows you to wander around inside of yourself
noticing the way in which breath operates.
It's like the way a child might take apart a toy to see how it works, only in this case nothing is
being taken apart. You are just being still, closing your eyes and snooping around the entire
breathing apparatus, whether the gross body, or subtler aspects.
Awareness of the feel of the breath at the bridge of the nostrils is a very simple, straightforward,
and highly effective meditation practice. It is the cognitive sense of touch, as the air is literally felt
to come and go. To allow the breath to slow on exhalation is a further refinement, whereby
exhalation is as much as twice the duration as inhalation. For even finer experience, allow there to
be no pause between the breaths, with exhalation gently flowing into inhalation, and inhalation
gently flowing into exhalation. This is excellent preparation for the subtler, more advanced
practices.
ANULOM VILOMA
Introduction:
In Sanskrit, Anuloma means successive (continuous), Viloma means produced in reverse order,
and pranayama means an extension of the breath or life. When you combine, it means alternative
nostril breathing. Other names of anulama viloma pranayama are made suddhi pranayama, Nadi
shodhana pranayama and alternative nostril breathing.
Practice
technique:
Sit in
Padmasana
Keep the spine
erect and your head and neck
straight
Eyes should be
closed
Relax the
muscles of the body and become
aware the
breath
At no point
during the exercise should the
breath be
controlled or forced
If find the
Padmasana pose difficult to
maintain,
Practice Nadi
Suddhi breathing seated on a chair.
It is important
to make sure that feet are on the
floor and back
is straight throughout the time.
With one hand, let the fingers stretch and bend index and middle fingers and place them
on the palm of
the hand.
Place the thumb
on one nostril and the tip of the
ring finger
against the other nostril.
The thumb and
ring finger will be used to close
alternate
nostrils.
Begin the
exercise by blocking the left side
nostril and
breathe out with the right nostril.
Continue to
block your left nostril and
breathe in using
the right nostril.
Open the left
nostril simultaneously cover and
block the right
nostril.
Breathe out
slowly using the open left nostril.
Once these is
going ahead and breathe in with
the left nostril
that is open.
Close the left
nostril and let the air move out
through the right nostril that now leave open.
This is considered one cycle. The breathing should be slow and rhythmic.
Continue breathing this way by opening and closing left and right nostrils and complete
ten cycles to begin with.
3
Practice
technique:
Sit in a
with Back
Hands
gyana
Face to be
relaxed.
Inhale
expanding
forceful
(Pull the
the
through
Step 3) After exhalation again inhalation, but inhalation should not involve any effort.
To inhale just relax and the lungs will automatically expand and filled with air.
One can begin with 15 respirations. After completing 15 quick exhalation and natural
inhalation, inhale and exhale deeply.
One can start the practice of Kapalbhati pranayama with 3 such rounds for practice.
Unit - 2
Surya Namaskara
If you are pressed for time and looking for a single mantra to stay fit, heres the answer. A
set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form
of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep
the body in shape and the mind calm and healthy.
Surya Namaskar is best done early morning on an empty stomach. Lets begin with these simple
yet effective Sun Salutation steps on our way to good health.
Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya
Namaskar. To complete the second half, you need to repeat the same sequence of postures, only
moving the left leg instead of the right (in steps 4 and 9 given below). You might find several
versions of doing Sun Salutation. However, it is best to stick to one particular sequence and
practice it regularly for best results.
Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the sun
for sustaining life on this planet, For the next 10 days, start your day with a feeling of grace and
gratitude towards the sun energy. Do 12 rounds of Sun Salutation, followed by other yoga poses
and then rest deeply in yoga nidra. You might just find that this could be your mantra to stay fit,
happy and peaceful. A mantra whose effects last through the day.
2.Hasta Uttanasana:
How to do Hasta Uttanasana (Raised Arms pose)?
Stand erect and raise both the hands above the head.
Let there be shoulders length
Bend the trunk and head
Raising the arms and
at the same time. Breathe in
When done as part of the
exercises) a mantra can be
Hasta Uttanasana is done as
mantra to be chanted is given
practitioner has to pass through on the way to another pose. Very often mistakes in a posture can
be traced back to an intermediary stage and can be corrected more easily here than in the full pose.
This pose helps improves flexibility of the spine, strengthens the legs, improves digestion and
helps blood circulation in the head. However, this pose is not for people who suffering from
4.Ashwa Sanchalanasana:
How to do Ashwa Sanchalanasana (Equestrian Pose)?
Ashwa Sanchalanasana is done immediately after the
Padahastasana pose in Surya Namaskara. So Padahastasana
is the starting pose for Ashwa Sanchalanasana. From this
position, take the left leg as far back as possible. In the
process, bend the right knee without changing its position.
Inhale while stretching the left leg backwards. Keep the
hands straight with fingers touching the floor. Arch the back
and tilt the head slightly backward. Look straight ahead.
When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted
while performing this asana. Ashwa Sanchalanasana is done as the 4th pose and the 9th pose. The
mantra to be chanted is given below:
During 9th pose chant Om Adityaya Namaha. It means salutation to the son of Aditi.
During 4th pose chant Om Bhanave Namaha. It means salutations to the one who shines.
inwards toward the body. It may even be possible to create space between the heels and the ground
by activating the leg muscles.
This asana is usually followed by Paschimottanasana (forward fold).
Staff Pose beginners Tips:
If your back is rounded and/or hip flexibility is poor, or if there is any discomfort in the back or
the backs of the legs, sit on a block or folded blanket. Give more or less height depending on their
flexibility. This permits them to have a more erect spine and to sit up straighter. It also releases
tension from the hamstrings and hip flexors.
Introduction:
Bhujangasana (Cobra Pose): Step by Step & Benefits In Sanskrit language Bhujang stands for
Cobra and also while practicing Bhujangasana the entire body structure looks like hooded snake
that is why it is also known as Cobra.
Practice technique
Execute
The stomach will be lifted up to the navy and the portion below the navel will be touching
the ground.
Hold
Release
Start out lowering the shoulders gradually along with very first belly touching the ground
and after that chest, forehead.
Put the chin in floor as well as hands back in the initial place.
Hold
Maintain the pose as long as you can with slow and deep breathing.
Release
One can perform the number of rounds as per ones convenience after having
relaxation for a while.
Yoga, Palm tree pose is performed by raising the hands over the head or keeping them
at the sides of the legs
10
Namaha. It means
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How to do Hasta Uttanasana (Raised Arms pose)? Stand erect and raise both the hands
above the head. Let there be
arms.Bend the trunk and head
curve. Raising the arms and
done at the same time. Breathe
arms.When done as part of the
exercises) a mantra can be
asana. Hasta Uttanasana is done
The mantra to be chanted is
chant Om Ravaye Namaha. It
one.During 11th pose chant Om
salutation to the one worthy of
12.Pranamasana(salutation posture)
Straighten the body and bring the hands in front if chest. Reume posture no.1.Breathing: Start
exhaling as you bring the arms forward.
Keep breathing normal in
this position.
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PRECAUTIONS
BENEFITS
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Unit -3
PADMASANA (Buddha- Tied Lotus)
Introduction
The word Padmasana in Sanskrit means lotus pose. It is so called because of the lotus-like
formation which is made by the legs. It is also known as kamalasan after the word kamal
which is Hindi for lotus flower. This is a yogic exercise or asana as they are called in which one
crosses the legs while maintaining a straight posture. It is a position which is conducive to
concentration and meditation. This pose has many benefits which we will examine later on in this
article. For the time being, let us see how this particular asana is performed.
Practice technique
Execute
Bend the left knee, lift it up with the left hand and place it on the outer side of the right
thigh.
While practicing mudra, touch the tip of the hands index finger with the tip of the
thumb. Keep the other three fingers straight. Place it on the knees. This is the perfect
mudra while practicing pranayam or chanting OM or while meditating.
Hold
Remain steady in this pose for 5-10 minutes and then release from the pose
Release
Benefits
Improves digestion
Precaution
Ankle or knee injury: Perform this pose only with the supervision of an experienced
teacher.
Practice technique
Execute & hold
then exhale.
Release
Breathe normally
15
Repeat these steps for 5 minutes and take a rest. You can increase the time for 15
minutes.
Benefits
Those suffering from gas problems can practice immediately after lunch or dinner.
Precaution
A person suffering from joint pain should not practice this asana
Practice technique
Execute
Stand tall and straight with arms by the side of the body.
Bend right knee and place the right foot high up on left thigh.
The sole of the foot should be placed flat and firmly near the root of the thigh.
Take a deep breath in, gracefully raise arms over the head from the side, and bring
palms together in Namaste mudra (hands-folded position).
Look straight, at a distant object. A steady gaze helps maintain a steady balance.
Ensure that spine is straight. The entire body should be taut, like a stretched elastic
band. Keep taking in long deep breaths. With each exhalation, relax the body more and
more. Just be with the body and the breath with a gentle smile on face.
Hold
Release
With slow exhalation, gently bring down hands from the sides.
Stand tall and straight as you did at the beginning of the posture.
Repeat this pose with the left leg off the ground on the right thigh.
Benefits
It makes the legs strong, improves balance, and opens the hips.
Precaution
The pose is not healthy for those who suffer from migraines and insomnia.
It is also not suitable for those with low blood pressure or high blood pressure.
If hypertension, do not raise arms above the head for too long as there is a risk of
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Practice technique
Execute
Sit on the
of feet upwards.
Starting at the
upwards along
they are over
Ensure that
arms touch the ears and are not bent at
the elbows. Ascertain that upper body is fully but comfortably stretched from the hips
to the fingers.
Hold
Remain in this final posture breathing deeply and uniformly with the eyes closed for
about 1-2 minutes (in the early stages) or the breakpoint.
Release
Repeat the above steps except that place the left foot on the right thigh and then right
foot on the left thigh.
Benefits
The stretch in this pose reduces extra fat in the back and waist.
It tones the abdominal muscles and hence stimulates the inner organs in the abdominal
region.
Stretch the arms straight, triceps and biceps receive good work out.
Precaution
Practice technique:
Execute
Raise the upper body to touch the legs with both hands.
Hold
Release
Breathe out and slowly let the body come to the ground.
Benefits
This posture results in removing compression in the stomach and hips and improves
health.
Digestive system improves and agitates the intestines and makes them active.
Precaution
Suffering from low or high blood pressure, hip joint pain, arthritis, severe headache,
migraine, hernia and ulcer patients should not practice naukasana.
Consult a doctor first before practicing any exercise and practice under expert
guidance.
Avoid practices during periods, but if you are comfortable to practice then go ahead.
In certain cases, practicing this asana regularly can help and lessen back pain problems.
Precaution
This asana is mostly not recommended for those suffering from sciatica pain, slip disc
issues and spondilitis problems.
To standing position.
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Now raise the hands and bring it back next to the ears.
Place the palms on the floor with the fingers pointing towards the shoulders.
Lift the body up with the support of the palms and the feet.
Rotate the head slightly, so that the gaze is towards the floor.
In the final position the body looks like an arch, almost like a wheel.
Hold
To release the position, lower the body till it touches the ground.
Benefits
It tones the organs in the abdomen including the digestive, excretory and reproductive
organs.
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Precaution
People who suffer from serious spinal column ailments, such as cervical and lumbar
spondylitis should avoid doing this pose.
session
ends in
healing
Practice technique
Execution
The toes are turned outwards, the heels facing each other, a comfortable distance
apart. Bring the arms a little away from the body, palms turned upward.
Relax the neck and allow it to turn to the side if it is more comfortable.
Close the eyes and focus the attention on the body, breathing normally.
Hold
Release
After performing 1 minute this asana then release this posture and come into initial
position slowly slowly.
Benefits
Integrates the feeling of relaxation into the conscious and unconscious awareness.
Precautions
Avoid going to sleep as this will prevent the decrease in nerve impulses as well as
the deep relaxation.
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Unit - 4
Bandhas
1.Mula Bandha
The word bandha has many meanings, some contradictory. For example, the word has been
translated as fetter, block, check, obstruct, restrain, lock. In this sense bandha is described as
the damming up of a river. But it also translates as bond, connect, put together, unite, combine,
join. In this sense bandha is described as bridging over a river. How are these dissimilar
meanings reconciled? If we examine the practice of mula bandha, perhaps the answer will reveal
itself.
Why Yogis Practice Mula Bandha
Mula bandha is stabilizing and calming. It also enhances the energy of concentration.
Uddiyan Bandha:
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Uddiyana Bandha or the Abdominal Lock is one of the three main Bandhas or locks practised by
yogis. Uddiyana Bandha is described in the yogic texts Hatha Yoga Pradeepika, Gheranda
Samhita and the Siva Samhita. Uddiyana Bandha is said to activate the Manipuraka Chakra and
channels the pranic energy upwards.
Uddiyana Bandha is practiced by pulling the abdomen inwards after exhalation and holding the
breath outside. In this Bandha, the abdominal muscles presses the organs in the abdomen against
the wall behind the organ, next to the spinal column.
Uddiyana Bandha is to be practiced after the practice of asanas and pranayama and before
starting any meditation practices. The classical texts Gheranda Samhita and Hatha Yoga
Pradeepika classify Uddiyana Bandha under the section on mudras or the psychic gestures. Even
though Bandhas are technically not same as mudras, both are clubbed together as they induce a
certain channelling of energy in the body which is conducive for higher practices of dhyana and
Samadhi.Gheranda Samhita calls Uddiyana Bandha the lion that slays the elephant of death. It is
an important Bandha that aids in the achievement of liberation.Uddiyana Bandha should be
practiced after asanas and pranayama and before the practice of meditation. It may also be
practiced along with pranayama and mudras.Uddiyana bandha should be practiced after one
masters Moola Bandha and Jalandhara Bandha. Also, practicing agnisara kriya (the stomach lift)
can help toloosen up the abdominal muscles before taking up the practice of Uddiyana Bandha. It
should be done under the guidance of a teacher. Those suffering from blood pressure problems
should not do Uddiyana Bandha. Also those who suffer from heart diseases, ulcers of the stomach
and intestine should avoid Uddiyana Bandha. It should not be practiced during pregnancy.
Uddiyana Bandha can also be practiced during inverted asanas, but that needs guidance and
practice.
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Wait till the breathing process comes back to normal. This process can be repeated as many
times as you are comfortable.
Jalandhar Bandha;
Jalandhara Bandha or the Chin Lock is one of the three main Bandhas or locks practised by
yogis. Jalandhara Bandha is described in the yogic texts Hatha Yoga Pradeepika, Gheranda
Samhita and the Siva Samhita. Jalandhara Bandha is said to activate the Vishuddhi
Chakra.Jalandhara Bandha is practiced by bending the head forward and pressing the chin against
the throat in the gap between the collar bones. It tones the thyroid and para thyroid glands and
regulates the metabolism.Jalandhara Bandha should be practiced after the practice of asanas and
pranayama and before the practice of dhyana or meditation. In both the classical texts Gheranda
Samhita and Hatha Yoga Pradeepika, Jalandhara Bandha is classified under the section on mudras
or the psychic gestures. Even though Bandhas are technically not same as mudras, both are
clubbed together as they induce a certain channelling of energy in the body which is conducive
for higher practices of dhyana and Samadhi. Once it is mastered, it is done along with pranayama
and mudras and before the practice of meditation.
Now inhale slowly and deeply and then hold the breath.
Contract the throat muscles and bend the head forward so that the chin touched the chest. Adjust
the chin position so that it rests between the two collar bones in the pit of the throat.
Straighten the arms and press the knees down with the palms to create a kind of locked position.
The shoulders are slightly hunched forward to make sure the arms stay locked.
Hold this position for as long as you are comfortable. Remember the breath is held inside. Do not
strain or overdo the holding of breath. Beginners should hold the breath for just few seconds.
Later it can be increased to a minute
or more depending on your
capacity. Experienced yogis however,
can maintain the chin lock
for three minutes or more.
To release the lock bend the arms,
raise your head and exhale
out. Come back to the straight
position and take few
normal breaths.
Repeat the process as many times as
you feel comfortable.Once
you have mastered the Jalandhara
Bandha with breath held
inside, you can experiment with the
breath held outside. This
requires a little practice and should be
achieved slowly without
straining. Hold the breath outside for
just few seconds initially.
Later you may increase it to minute
depending on your capacity.
Experienced practitioners can even
hold the breath outside for
two minutes or more. But this has to
be done with caution. One
should not feel any suffocation while
holding the breath either
inside or outside. Release the lock
when you feel the slightest
discomfort and breathe normally. The duration of the practice should be increased very
gradually.Kumbhaka or holding of breath should not be practiced by those suffering from high
blood pressure. Hence they should not do the practice of Jalandhara Bandha. Also, those suffering
from cervical spondylitis and heart diseases should avoid Jalandhara Bandha. Stop the practice if
dizziness or vertigo is felt.The Gheranda Samhita says that the Jalandhara Bandha can be
perfected in a period of 6 months and that it gives psychic powers or siddhis to the practitioner.
(upward moving energy) and apana (downward moving energy) in the body. The two energies mix
and awakens the Navel Center or the Manipuraka Chakra.Jalandhara Bandha is one of the three
yogic locks that have to be mastered before attempting the Maha Bandha or the triple lock.
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NDTV (2015) How to do Surya Namaskar: Steps and Benefits. .(by,Baba Ramdasai)
[Online] Available from:http://food.ndtv.com/health/the-ultimate-full-body-workout-suryanamaskar-769780.[Accessed 09November,2015].
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Pose (Surya Namaskar). [Online] Available
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