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Yoga For Beginners: by Mayank Shastri
Yoga For Beginners: by Mayank Shastri
Yoga For Beginners: by Mayank Shastri
by
Mayank Shastri
B.E. (Mech.)
First edition
Jun - 2015
- 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
https://www.facebook.com/mayank.shastri1
DISCLAIMER
Benefits of 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.
- 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.
- This 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.
- 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.
- 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.
- This pose stretches and strengthens the hips, thighs, ankles, knees,
and lower back.
- It strengthens the spine and alleviates the back and neck pains.
- It strengthens and tones the pelvic and abdominal muscles.
- Massages the abdominal organs and reduces abdominal fat.
- It helps reduce obesity.
- Cures hernia, piles, peptic ulcer, sciatica, slip disc, knee pain, gout,
flat feet, and calcaneal spurs.
- Helpful in epilepsy, migraine, and sinusitis.
- This pose improves digestion and cures constipation.
- It promotes deeper breathing.
- It alleviates asthma attack and hyper acidity.
- It activates the adrenal glands, which is helpful in stress control.
- Removes anxiety, stress, and fatigue & relaxes the body and mind.
- Effective for high blood pressure and anger management.
- It improves memory and concentration.
- In women it alleviates menstrual disorders.
Steps :
Benefits :
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.
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.
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.