Yoga Simplified

Yoga Simplified
Module -1
- Mayank Shastri
Yoga Simplified - Module 1
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Dedication I dedicate this book 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. Yoga Simplified - Module 1 Page 2
Yoga - Simplified
by Mayank Shastri
B.E. (Mech.)
All Rights Reserved First edition Dec - 2011
- Published By Mayank B. Shastri Kaustubha, Opp. Maninagar Society, Tithal Cross Road, Valsad 396001. (Guj.) India. Ph. 0091- 2632-252146 , 260-6531479 Fax : 0091-260-2400408 Mo. 0091-9375824978, 9377007456 E-mail : mayank_shastri@yahoo.com Yoga Simplified - Module 1 Page 3
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CONTENTS CHAPTER 01. 02. 03. 04. 05. 06. 07. 08. 06. 07. 08. 09. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24.
(an&k|m(Nki} an& p\krN {yi[g S&> C[ ?} {aQTi>gyi[g} {yi[gisn} {tiDisn} {uRkTisn} {vZxisn} {pidCAtisn} {aF<ck|isn} {svigisn} {Clisn} {B&j>gisn} {d>Disn} {pid-pIEJmi[_iisn} {uOT/isn} {vj\isn, SSi>kisn, bilisn} {ck|vikisn} {BWisn tYi bwki[Nisn} {p(rGisn} {piVi[<_inisn} {pXisn} {pvnm&ktisn} {Svisn} {Xin-m&Wi} {p\iNiyim} {s&Kp*v<k p\iNiyim} {#iiTk} {yin}
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What is Yoga ? 06-07 Eight Steps Yoga 10-11 Yogic Poses 18-19 Mountain Pose 22-23 Chair Pose 26-27 Tree Pose 30-31 Hand to Foot Pose 34-35 Half Wheel Pose 38-39 Shoulder Stand 40-41 Plow Pose 44-45 Cobra Pose 48-49 Staff Pose 50-51 Seated Forward Bend 52-53 Camel Pose 56-57 Thunderbolt, Hare & Child Pose 58-59 Dog & Cat Pose 62-63 Beneficial Pose & Cobbler Pose 64-65 Gate Pose 68-69 Pyramid Pose 72-73 Lotus Pose 74-75 Gas Release Pose 78-79 Corpse Pose 82-83 Gyan Mudra 86-87 Pranayama 88-89 Sukhapoorvaka Pranayama 90-91 Tratak 94-95 Meditation 96-97
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C[ yi[g S&> C[ ? yi[g a[ Sir)(rk an[ min(sk (k|yiai[ oiri t>d&rAt), min(sk Si>(t an[ aiRmXin m[Lvvi miT[n>& p\ic)n Birt)y (vXin C[. yi[g ni[ aY< C[ ji[Dv&> k[ ji[Div&>. aim, yi[g a[ aiRmini prmiRmi siY[ni ji[DiNn) kLi C[. aisn, p\iNiyim an[ wyin oiri aiRmXin p\i%t krv&> a[ yi[gn&> m&by wy[y C[. yi[g Sr)r, mn an[ aiRmini s&m[L tYi s>vi(dti oiri Jvnmi> (nm<Lti, AvAYti, prm Si>(t an[ s>p*N< IAYrti liv[ C[. yi[g a[ urctm xmti an[ (crAYiy) AviAyy p\i%t krvini[ ci[Sks mig< C[. yi[g aipNi jyIktRvni[ svig) (vkis kr) aipNi Jvnmi> g&Nv_ii liv[ C[.
yi[gni fiydiai[ : (ny(mt yi[gieyisY) Sr)r n[ IAYrti, lybwti, airi[uy, si]Qqv, tikit, cpLti an[ lvc)kti p\i%t Yiy C[. yi[g min(sk tiN, udis)nti, jyg\ti, b[c[n) an[ uciTn[ d*r kr) mnn[ Si>(t, Af*(t< an[ p|sgnti p|din kr[ C[. yi[gY) ligN)ai[ an[ Biv&kti pr (ny>#iN aiv[ C[. yi[g (c>ti an[ a(nWin[ d*r kr) Sr)r an[ mnn[ AvAY an[ (nm<L bniv[ C[. yi[g Sr)rni bFi>j a>gi[ an[ t>#ii[mi> rkts>cir vFir) t[mn) kiy<xmti vFir[ C[. yi[g )dyni Fbkiri an[ li[C)ni dbiNn[ kib&mi> riK[ C[ tYi O[Osin) xmti vFir[ C[. yi[g Sr)rni ai>t(rk avyvi[, a>t:A#iiv) g\>(Yai[ an[ Xint>t&ai[n) kiy<xmti vFir[ C[ t[mj Sr)r an[ mgj miT[ j@r) a[vi j](vk rsiyNi[n) vZ(w kr[ C[. yi[g Sr)rn) AY*Lti GTiD[ C[, Xin, smZ(w, AviAyy an[ d)Gi<y& bx[ C[ t[mj aiRms>min an[ aiRm(vVismi> vZ(w kr[ C[. an[k Sir)(rk an[ min(sk b)mir)ai[mi> yi[g K*bj fiydikirk C[. k[Tli>k asiwy ri[gi[ pN yi[g oiri siji Ye Sk[ C[. aim, yi[g Sir)(rk an[ min(sk AviAyy bx[ C[ an[ k&drt siY[ tidiRdyn) an&B*(t kriv[ C[. ji[ yi[gieyis (ny(mtpN[, g>B)rtiY) an[ $Qtip*v<k krvimi> aiv[, yi[uy aihir an[ p*rti p\miNmi> (nWi l[vimi> aiv[ ti[ K*bj T*>ki smymi> Sr)r pitL&> an[ lc)l&>, mn (nm<L an[ S>it, ai>Ki[ d)I%tmin, Rvci cmk)l) an[ cC[[ri[ t[jAv) bn[ C[. aim, yi[gieyis siFkni Jvnni p\Ry[k pisin[ aivr) le t[n[ aiQyiIRmk ugn(tn) siY[[ (voti, si]>dy< an[ simyy< bx[ C[.
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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 (Asana) that stretch the body, regulated breathing (Pranyama) and meditation (Dhyana). 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 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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j@(ryiti (ryiti[ yi[gieyisn) p*v<p[(xt j@(ryiti[ : ieyisn) yi[gieyis krvi miT[ ki[epN p\kirni> (v(SOT k[ k)mt) siFni[n) j#r pDt) nY). ki[epN umrn) ki[epN jyIkt yi[gieyis kr) Sk[ C[. yi[gieyis ki[epN juyia[ Ye Sk[ C[. yi[gieyis miT[n) juyi Si>t, AvrC, Jvj>t&r(ht an[ p*rti> Cvi-ujisviL) t[mj p\d*PN an[ avri[Fm&kt Ci[v) ji[ea[. pi[tini Grmi> aYvi ti[ K&<li uninmi> yi[gieyis kr) Skiy C[. yi[gieyis ji[ Grmi> krvimi> aiv[ ti[ ai[rDi[ p*rt) mi[kLiSviLi[, Cvin) p*rt) avr-jvrviLi[ an[ pyi<%t s*y<p\kiSviLi[ Ci[vi[ ji[ea[. ai[rDimi> (ny(mtpN[ sif-sfie Yv) ji[ea[ an[ t[n[ p(v+ riKvi[ ji[ea[. ai[rDimi> Fi(m<k (c+i[, p&Atki[ an[ p&Opi[ riKvi> ji[ea[ t[mj F*p-d)p p\gTivvi ji[ea[. ji[ a>gt ai[rDi[ uplaF n Ci[y ti[ Grni ki[ek mi[kLiSviLi an[ r&(ckr K*Nimi> pN yi[gieyis kr) Skiy. yi[gieyis p>Ki, C)Tr, a[2-k&lr k[ a[rk>D)xnrn) nJk krvi[ ji[ea[ n(C. yi[gieyis s)Fi s*y<p\kiSmi> k[ q>D) Cvimi> pN krvi[ ji[ea[ n(C. yi[gieyis smy[ AvrC, airimdiyk an[ Q)li> kpDi> pC[rvi ji[ea[. smtl jm)n pr S[tr>J, k>bl k[ FibLi[ piYr) t[ni pr yi[gieyis krvi[ ji[ea[. yi[gieyisni[ smy : ie yi[gieyis krvi miT[ni[ svi[<_im smy vC[l) svirni[ Anin-Si]ci(d p\it:km<Y) prviyi< pC)ni[ C[. drri[j vC[l) svir[ cir Y) pi>c viuyini giLimi> uqvin) aidt (vksivv) ji[ea[. ai smy[ d]v) SIktai[ kiy<rt hi[y C[ t[mj aipN) SIkt pN ai smy[ t[ni svi[<rc Atr[ Ci[y C[. yi[gieyis Kil) p[T[ krvi[ ji[ea[. yi[gieyis p*v[< a[k %yili[ piN) p)v&> ji[ea[. ci, kiÔ) k[ jy&s p)Fi pC) 30 (m(nT pC), CLvi niAti pC) 1 Y) 2 klik pC) an[ Bi[jn pC) 3 Y) 4 klik bid yi[gieyis kr) Skiy. yi[gieyis pC) 1 Y) 2 klik bid aihir le Skiy. yi[gieyis dr(myin Yi[D&>-Yi[D&> C*>OiL&> piN) le Skiy. yi[gieyis miT[ drri[j 45 (m(nT Y) 1 klik OiLvvi[ ji[ea[. agy p\kirni jyiyim pC) 1 klik bidj yi[gieyis kr) Skiy. yi[gieyis pC) trtj Anin krv&> ji[ea[ n(C. yi[gieyis drri[j (ny(mtpN[ a[kj smy[ an[ a[kj AYL[ krvimi> aiv[ ti[j asrkirk an[ liBkirk rC[ C[ .
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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. Dont 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. Dont bathe immediately after Yoga practice. Stick to a fixed time, place and be regular in the practice to derive benefits of Yoga.
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aQTi>>gyi[g : Ti gyi[ yi[g Wa2i aiRmXin p\i%t krvi mh(P< pt>j(la[ aiq pg(Yyi> s*cjyi> C[. ai aiq pg(Yyi> C[ ym, (nym, aisn, p\iNiyim, p\Ryihar, FirNi, Qyin an[ smi(F. ym : ym ni[ aY< C[ myi<di m*kv), (ny>#iN krv&> , ri[kv&> aYvi a>k&Smi> riKv&>. ym a[ yi[gni siFk[ an&srvini (ng\hao aYviti[ n](tk aiciri[ C[. ym pi>c C[ an[ t[ C[; a(hsi, sRy, aAt[y, b\|cy< an[ ap(rg\h.
a(hsi : siFk[ mn, vcn k[ km< oiri Avy>n[ aYvi agy ki[e pN Jv-j>t&n[ Sir)(rk yi min(sk ha(n k[ n&kSin phaoMciDvi Jaoea[ n(h, agyiy krvi[ Jaoea[ n(h an[ ki[en) pN ligN) d&:Bvv) Jaoea[ n(h. ki[epN p\Ry[ o[PBiv riKvi[ ; aNgmi[, GZNi k[ (trAkir s[vvi ; g&Asi[ k[ c)D dSi<vvi; apmin, avgNni,up[xi yi anidr krvi ; giLi[ aipv) , uwtiEp*v<k k[ aseytiY) vt<v&> ; apk)(t<, (n>di k[ Ki[Ti aix[p krvi a[ pN a(h>sini> s*1m Av$pi[j C[. a(h>sin&> aicrN siFkn[ prmain>d an[ aByn) p\iI%t kriv[ C[ , siFk ajitS#i& bn[ C[, aiK&> jgt t[n[ vS Yiy C[ an[ t[n) hijr)mi#iY) sGL) v[rBivniai[ niS pim[ C[.
sRy : siFk[ h>m[Si sRyn&> piln krv&> Jaoea[ pr>t& t[niY) ki[en[ pN n&kSin k[ ha(n Yvi> Jaoea[ n(h. siFkni viN), (vcir an[ vt<n vrc[ B[d hi[vi[ ji[ea[ n(h. siFk[ srL, (nKils an[ (nOkpT bnv&> ji[ea[. sRyn&> piln siFkn[ By, (c>ti an[ upi(Fai[Y) m&kt kr) prmSi>(t ap[< C[. ji[ siFk sRyn[ c&AtpN[ an&sr[ ti[ aiKr[ sRy siFkn[ an&srvi lig[ C[ an[ siFkn[ vik\(s(w p\i%t Yiy C[. aAt[y : aAt[yni piln miT[ siFk[ mnY) yi p\Ryx r)t[ ci[r) krviY) d*r rC[v&> Jaoea[. b)jin) prving) vgr t[n) vAt& viprv), C)nv) l[v) ,t[ni[ d&ri[pyi[g krvi[ k[ (vVisGit krvi[ a[ pN a[k p\kirn) ci[r) j C[. siFk[ Eevrmi> s>p*N< (vevis riKvi[ ji[ea[an[ p\mi(NkpN[ aiJ(vki m[Lvv) ji[ea[. ji[ aAt[yn&> WQpN[ piln krvimi> aiv[ ti[ d]v)kRpiY) siFkni Jvnmi> ki[EpN c)jn) km) rh[t) nY) an[ t[ smRw bn[ C[.
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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) Patanjalis eight steps (Ashhtanga) Yoga are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. 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). Ahimsa : Ahimsa means non-violence. A practitioner must not hurt anyone including himself by thought, word or action. One must not hurt any living being physically, mentally or emotionally. The practitioner of Ahimsa should not insult, ignore, neglect, disregard or disrespect anybody ; he should not hold grudges, hatred or spite towards anybody ; he should not express resentment or get angry with anybody ; he should not defame, belittle or denigrate anybody also he should not criticize, abuse, slander or censure anybody. The strict observance of Ahimsa makes the practitioner dauntless or fearless; he fears none and no-one need fear him. He bears enmity to none and he has no enemy. All enmities and hostilities disappear in his presence. Satya : Satya means truth. Practicing Satya means always speaking the truth and abstain from lying. One should speak truth but at the same time it should not harm or hurt anybody and there should be harmony or compatibility in opinion, speech and action. The practitioner should become candid, pure hearted and frank. Truthfulness saves the practitioner from anxieties, troubles and perils and bestows serenity on him. This abstinence if followed earnestly, the practitioner will have full control over speech and whatever he speaks will become true. Asteya : Asteya means abstention from stealing, not only physically but mentally and emotionally also. Not only seizing or snatching but also using what belongs to another without permission is also stealing. It also includes misappropriation, treachery and betrayal. The practitioner should have inviolable trust in God and he must be contented with his honest earnings. He who follows this commandment, becomes resourceful and affluent.
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b\|cy< : b\|cy< aTl[ bF)j EIgWyi[ pr s>ym an[ s>p*N< p(v#iti. b\|cy<ni piln miT[ siFk\[ kimvisni an[ egW)ys&K Y) d*r rh) mi#i Eevrmi>j{b|mi>} (c_i pri[v) d[v&> ji[ea[. Sr)r, mn, an[ vcnn&> b\|cy< piln siFkn) Sir)(rk an[ min(sk xmti an[ simyy<mi> vFiri[ kr) siFkn[ SIktSiL) an[ t[jAv) bniv[ C[. b\|cy< piln erCiSIkt an[ yidSIkt t)1N bniv[ C[. ap(rg\h : ap(rg\hni[ aY< C[ lilc, (l%si,li[l&pti, ApRha k[ tRONi ni[ Ryig krvi[ t[mj s>g\CKi[r)Y) d*r rC[v&>. ap(rg\h v\tn&> piln krnir[ Jvn an[ a(Attv miT[ a(taivxyk c)j-vAt&ai[ (sviyn) bF)j c)ji[ni[ Ryig krvi[ ji[ea[. siFk[ K*bj sid&> an[ srL Jvn Jvv&> ji[ea[ an[ anivxyk s&KsgvD, s&(vFiai[ Ci[D) d[v) ji[ea[. ap(rg\hni pilnmi> Eevrp\Ry[ at*T (vevis a[j siFkn) Kr) m*D) bn) rh[ C[. ap(rg\hn&> _QpN[ piln krnirn[ EIrCt bF)j c)j-vAt&ai[ aniys[ aiv) mL[ C[. S#aitmi> ai bFij ymi[ a[ksiY[ an&srvi Sky nY). pi[tin[ srL jNiti ki[epN a[k ymni pilnY) S#ait kr) Skiy. j&di j&di d[Kitiai ymi[ m*LB*t$p[ a[kj C[ t[mj prApr p\giQpN[ s>kLiy[li C[. ki[epN a[k ymn[ ps>d kr) t[n&> c&AtpN[ piln krvimi> aiv[ an[ bik)ni ymi[n[ stt Qyinmi> riKvimi> aiv[ ti[ bik)ni> ymi[ pN aniys[j an&srvi srL bn[ C[. (nym : (nym a[Tl[ k[ (ny>#iNmi>, a>k&Smi>, vSmi> k[ myi<dimi> riKv&> aYviti[ aitms>ym piLvi[. (nymi[ a[ siFk[ piLvini v\t k[ p\(tXiai[ C[. pt>j(l k(Oia[ s*cv[li> pi>c (nymi[ C[; Si]c, s>ti[Oi, tp, AviQyiy an[ Eevrp\(NFin.
Si]c : Si]cni[ aY< C[ ; ci[bKiE, s&GDti, AvrCti, sdicir, n[k) aYvi (nOkl>kpN&>. biH ci[bKiE Sr)rn) t>d&rAt) miT[ j$r) C[ ti[ mnn) ci[bKiE aiRmXin miT[ aRy>t aivyk C[. t>d&rAt Sr)r t[mj kim, k\i[F, li[B, mi[C, a(Bmin an[ EOyi< j[v) aS&(wai[Y) m&kt mnj siFk n[ aiRmXin k[ aiRmsixiRkir p\i%t kriv) Sk[ C[. s>ti[Oi : s>ti[Oi mnn[ prm Si>(t an[ ain>dn) an&B*(t kriv[ C[. s>ti[Oi (vni Si>(t mLt) nY) an[ aSi>t mn kyir[y aiRmXin k[ aiRmsixiRkir p\i%t kr) Skt&> nY). aiY) siFk[ p\i%t s>ji[gi[ an[ c)j-vAt&ai[mi> s>ti[Oi riK) mi#i Eevrp\iI%tn[j Jvnn&> l1y bnivv&> ji[Ea[.
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Brahmacharya : Brahmacharya means abstention from sexual activity . The practitioner must abstain from over-indulgence in sense pleasure and keep his mind absorbed in God or supreme consciousness. The practitioner has to control all the senses in thought, word and action. The vow of celibacy bestows tremendous strength, vigour, and vitality on the practitioner. It enhances memory, willpower and brain power. Aparigraha : Aparigraha means abstention from possessions or covetousness. One must not hoard things that are not essential for maintaining ones life. We should always hold what is fair and essential for us and our family and should renounce those amenities and comforts which are superfluous for our existence. The practitioner should have unflinching faith in God and his only recourse should be God. The person who follows Aparigraha gets everything he wishes effortlessly. Initially you may find it difficult to observe these Yamas all at the same time. You may select any one of these five Yamas which you find easy to follow. All these Yams are very closely related to one another. If you follow any one of these strictly and just remember the others every moment, others will come to you automatically without any conscious effort. So just select one and follow it earnestly while just remembering the others. Niyama : Niyama means rule, restriction or restraint. These are the rules or observances to be adopted by the practitioner of Yoga. The five Niyamas recommended by maharishi Patanjali are Saucha (cleanliness), Santosa (contentment), Tapa (austerities), Swadhyaya (self-study) and Ishvarapranidhana (surrender to God). Saucha : Saucha means cleanliness or purity of both the body and the mind. It can be extended to the cleanliness of the spirit and surrounding environment. Purity of the body is essential for good health and purity of mind is for enlightenment. Healthy body and pure mind free from impurities like passion, anger, greed, attachment, pride and envy can achieve self-realization and enlightenment. Santosha : Santosa means contentment . It is being satisfied with whatever we have at hand and cheerfully accepting any situation in life. Concentration cant be achieved without contentment and enlightenment is impossible to achieve without concentration.
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tp : tpni[ aY< C[ grm krv&> k[ tpivv&>. tpEcayi< aYi<t\ kqi[r v\t an[ siFniY) Sr)r t[mj mn S&W Yiy C[ an[ siFkni kib&mi> aiv[ C[. ug\ tpyi< oiri yi[g) kim, k\i[F, li[B, mi[C, a(Bmin an[ EOyi<< j[vi S#i&ai[n[ vS kr) aiRmXin trf ag\[sr Yiy C[. AviQyiy : AviQyiyni[ aY< C[ Av-aQyyn. AviQyiyni[ C[t& v[di[ni[ an[ agy Fi(m<k tYi p(v#i p&Atki[ni[ aeyis kr), t[ni pr (c>tn-mnn kr) t[mn[ Jvnmi> utirvini[ C[. Eevrp\(NFin : Eevrp\(NFinni[ aY< C[ Eevrn&> yin Frv&>, km<fLni[ tyig krvi[ an[ pi[tini> sGLi> kmi[< Eevrn[ smp<N krvi>. ymn) mifkj ki[EpN a[k (nym ps>d kr) t[n&> c&AtpN[ piln krv&> an[ bik)nin[ stt yid riKvi. ai srL d[Kiti ym an[ (nymi[ Ck)ktmi> an&srvi K*bj m&xk[l C[. a[mn& piln jbrdAt erCiSIkt an[ p\c>D aiRm(vVis uRpgn kr[ C[, j[ bik)ni> ym an[ (nymi[n&> piln srL bniv[ C[.
aisn : aisn a[Tl[ b[svin), s*vin) k[ uBi rC[vin) Qb k[[ j[mi> Sr)rn[ am&k r)t[ viL) t[ IAY(tmi> ci[>ks smy miT[ IAYr riKvimi> aiv[ C[. aisn Sr)r, mn an[ aiRmi vrc[ s>vi(dti AYip[ C[. aisnY) Sr)r t>d&rAt Yiy C[ t[mj mnn[ Si>(t mL[ C[. iNiyim p\iNiyim : p\iNiyim a[ Visi[rK\jiisni (ny>#iNn) an[ O[Osi>mi> viy&ni[ (nri[F krvin) a[k yi](gk (k|yi C[. p\iNiyim pN Sr)r, mn an[ aiRmin) a[kri(gti oiri Jvnmi> (nm<Lti, prm Si>(t an[ t>d&rAt) liv[ C[. RyiC Ryi p\RyiCir : p\RyiCirni[ aY< C[ piC&> K[c) l[v&>. p\RyiCir a[ eM(Wyi[n[ t[mni (vOiyi[mi>Y) piC) Cqiv) a[k juyia[ IAYr krvin) kLi C[. pi>c eM(Wyi[ C[; Jh\JF{Avid}, tvci{ApS<}, cx&{dÎOT}, kN< {zvN} an[ ni(ski{g>F}. ai pi>c eM(Wyi[mi>Y) mnn[ viL) l[vimi> aiv[ ti[ ai eM(Wyi[ siFkn) mnn) Si>(tni[ B>g kr) t[n) siFnin[ Kl[l pCi[MciD) Skt) nY) an[ siFk wyin, FirNi an[ smi(F trf aigL vF) Sk[ C[. p\iNiyim a[ p\RyiCir miT[n) svi[<_im (k|yi C[. b[ B\mri[n) vrc[ aiv[li> aiXick| pr wyin k[gW)t krviY) pN eM(Wyi[ kib&mi> aiv[ C[.
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Tapa : Tapa means penance, austerities or fortitude. It is voluntary selfdiscipline to subdue our main six enemies viz. passion, anger, greed, attachment, pride and envy. The literal meaning of Tapa is to warm-up or to heat. Through Tapa the Yogi burns off negative energies or resistance that the body and mind offer in the path toward enlightenment. Swadhyaya : Swadhyaya means self-study. It includes study of the Vedic and spiritual scriptures and contemplating and imbibing their meanings. Ishvarapranidhana : Ishvarapranidhana means worshiping and surrendering to God. One should accept the will of the supreme power and dedicate ones actions to God. As in the case of the Yamas, here also just select one and follow it strictly while remembering the others. These simple looking Yams and Niyamas are very difficult to observe. So if you select any one and follow it sincerely, it will generate tremendous willpower and self-confidence within you ; and this positive energy will help you in attaining other Yams and Niyams. Asana : Asanas are postures of the body. It means maintaining certain physical posture comfortably for a certain period of time. Aasanas not only bestow physical fitness, but also synchronizes and harmonize the body, the mind and the spirit.. Pranayama : Pranayama is controlling the breath or Prana or vital life force through breathing exercises. It has miraculous health benefits. It tranquilizes and harmonizes the body, the mind and the soul. Pratyahara : Pratyahara 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 Dharna, Dhayan and finally can attain Samadhi. Pranayama is one of the most common Pratyahara 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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Ryi p\RyiCir aeyis : RyiC - AvAYtip*v<k, (nri>t[ K&rS) k[ jm)n pr b[si[ aYviti[ c_ii s*e jiai[. - ai>Ki[ b>F kri[ an[ Sr)rn[ s>p*N<pN[ (S(Yl kri[. - F)m[ F)m[, m>d g(ta[ nik vD[ UMDi Visi[rK\jiis li[. - mnni (vciri[n[ ri[kvin[i k[ m*lvvini[ p\ytn kyi< vgr mnn[ C*T&> m*k) di[. - pi[tin) jitn[ mn an[ (vciri[Y) alg smJn[ (vciri[n[ mi#i ji[yi kri[. - (vciri[mi> s>Di[viyi (vni t[mn[[ aipm[L[ aivvi an[ jvi di[. - b[ (vciri[n) vrc[ a[k a(t s*xm an[ p\Si>t (vrim aYvi avkiS Ci[y C[. - ai (vrimn[ pirK) t[n[ 1 (m(nTY) S$ait kr) 30 (m(nT s&F) l>bivvin) ki[(SP kri[. - ai aeyis ki[EpN juyia[ ki[EpN smy[ kr) Skiy C[. - (ny(mt aeyisY) ai kLi CAtgt kr) Skiy C[. Yi[Di smymi>j avij, _xy, s&g>F, Avid yi ApS< prtv[ mnn) p\(t(k`yiai[Y) vik[O Ye jviS[ an[ eM(Wyi[ an[ mn kib&mi> aivS[.
FirNi : FirNi a[Tl[ (c_in) vZ(_iai[n[ BTkt) aTkiv) ki[e a[k AYL[ IAYr krv). mnn) lix(Nkti C[ k[ t[ a[k smy[ a[kj (vcirn[ FirN kr) Sk[ C[. aim mnn[ stt ki[e a[k (vcirmi> pri[v) d[vimi> aiv[ ti[ b)ji (vciri[ n[ aTkiv) Skiy C[. FirNini[ drri[j (ny(mtpN[ aeyis krvimi> aiv[ ti[ mnn) BTkvin) vZ(_i pr kib& aiv[ C[ an[ siFk (djySi>(tn) an[ (djyain>dn) an&B*(t kr[ C[. mh(P< pt>j(lni s*cjyi p\miN[ FirNi, Qyin an[ smi(F a[kj Qy[y{(djySi>(t} p\i%t krvi miT[ni #iN pg(Yyi> C[ an[ t[ai[ a[kb)jiY) alg nY). #iiTk FirNi miT[n) sv<Ei[Oq p\(k|yi C[. #iiTkn) (k|yi (vgtvir pini n>br 94 pr smjiv) C[. Qyin : Qyinni[ aY< C[ (c>tn t[mj eM(Wyin) bF) vZ(_iai[n) a[kig\ti. Qyinn) p\(k|yi (vgtvir pini n>br 96 pr smjivvimi> aiv) C[. smi(F : smi(F a[Tl[ aK>D b\Mikir vZ(_i. smi(F yi[g-siFnin&> a>(tm crN C[. upr vN<v[li sit pg(Yyi> ji[ g>B)rti an[ ait&rtip*v<k an&srvimi> aiv[ ti[ (n(v<cir avAYi aYi<t\ smi(Fn) p\iI%t Yiy C[. ai avAYimi> Qy[y, Qyiti an[ Qyin a[k Yiy C[. siFk b\MXin p\i%t kr) yi[g){(sw} bn[ C[. yi[g) (djyXin, (djySi>(tn) an[ (djyain>dn) an&B*(t kr[ C[.
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Pratyahara practice : Sit comfortably in a chair or on the floor or lie down on your back. Close your eyes and relax your body. Breath slowly, gently and deeply through the nostrils. Let your mind wander where it wants, dont try to control it or judge it. - Just watch your thoughts from a distance, dont get carried away by them. - Let your thoughts come and go. Dont interfere with them. Dont get involved in them too. - Between two thoughts there is a very minute pause with complete silence. - Identify that silent spot and try to lengthen that silent period. - Practice this starting from 1 minute up to 30 minutes a day. - This practice can be done anywhere, at any time. - Skill of this technique comes with regular practice. Within time you will be aware of how your body and mind reacts when you hear, see, smell, taste or feel something. Then slowly and gradually you will be able to control them. Dharana : Dharana 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 Dharana 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 Dharana, Dhyana and Samadhi should be considered together and not independently. Tratak (explained on P.No. 95) is the best Dharana technique. Dhyana : Dhyana means meditation or contemplation. It is explained in detail on P.No. 97 in this book. Samadhi : Samadhi means super-conscious state or higher consciousness or trance. Samadhi is the ultimate state in the Yoga practice. If above 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 Smadhi. The ego-mind also dissolves, the meditator becomes one with the object and achieves accomplishment.
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yi[gisn : yi[gisn a[Tl[ yi[gieyisn[ an&k*L aisn k[ b[qk. g\>Yi[mi> jgtni 84 liK Jvj>t&ai[n[ an&lx)n[ 84 liK aisni[ vN<vvimi> aiv[li C[. ai 84 liK aisni[ p]k) 84 aisni[j vF& p\c(lt C[. aisn Cqyi[gn&> p\Ym a>g C[. ji[ ki[e a[k aisn #iN klik s&F) srLti an[ IAYrtip*v<k Tkiv) Skiy ti[ t[ aisn (sw Yy&> gNiy. aisn(s(w (vni p\iNiyim an[ Qyinn) siFni Oiydikirk n)vDt) nY). aisn Sr)rn) jDti an[ mnn) c>cLti d*r kr) t[mn[ IAYrti, airi[uy an[ AO&(t< bx[ C[ j[ yi[gsiFnimi> p\g(t miT[ aty>t aivxyk C[.
yi[gsnni fiydiai[ : yi[gisni[ (ny(mtpN[ krvimi> aiv[ ti[ Sr)r t>d&rAt, IAY(tAYipk an[ CLv&> bn[ C[. yi[gisn[i Sr)rni Aniy&ai[n[, ai>t(rk avyvi[n[, a>t:A#iiv) g\>(Yai[n[ t[mj (v(vF t>#ii[n[ ksrt an[ dZQti p\din kr[ C[. yi[gisn[i a>t:A#iiv) g\>(Yai[n[ ud\)%t kr)n[ aipNi Sr)rni[ smti[l (vkis kr[ C[. yi[gisni[ li[C)mi> ki^l[ATri^l GTiD[ C[, li[C)ni dbiNn[ kib&mi> riK[ C[ t[mj dyn) kiy<xmti vFir[ C[. viy&, kb(jyit an[ (Srdd< j[vi (vkiri[ t[mj mF&p\m[C an[ sirNgi>q j[vi jyi(Fai[ yi[gisn oiri siji Ye Sk[ C[. yi[gisn Sr)rni[ mL sir) p[q[ d*r kr[ C[ t[mj Sr)rn) ri[gp\(tkirk SIkt vFir[ C[. yi[gisn siFkni Sir)(rk an[ min(sk (vkis upri>t t[ni[ bi](wk an[ aiyiIRmk (vkis pN kr[ C[ tYi t[n) n](tkti vFir[ C[. yi[gisni[ Sir)(rk tYi min(sk tiN t[mj Yik d*r kr) siFkn[ AviAyy, tijg), nvyi]vn an[ d)Gi<y& bx[ C[. sivc[t) an[ tk[dir) : yi[gn) p\Ry[k (k|yi an&Bv) g&#ni mig<dS<n C[qL j krv) ji[ea[. yi[gn) (k|yiai[ ji[ yi[uy r)t[ krvimi> n aiv[ ti[ t[ Ci(nkirk pN n)vD) Sk[ C[. yi[gieyis miT[ siFk (nri[g) Ci[y a[ aRy>t aivxyk C[. Sir)(rk yi min(sk jyi(Fg\At jyIkta[ aYviti[ SA#i(k|yi kriv) Ci[y t[v) k[ ejig\At jyIkta[ an[ kri[Drjj&n) tkl)f Frivt) jyIkta[ yi[uy diktr) tpis bidj yi[gieyis p\ir>B krvi[ j$r) C[. A#i)ai[a[ mi(skA#iiv drdyin yi[gieyis TiLvi[ ji[ea[. sgBi<vAYi drdyin yi[gieyis (nQNit yi an&Bv) jyIktni mig<dS<n C[qL krvi[ ji[ea[. yi[gieyis smy[ cxmi> pC[rvi ji[ea[ n(C. t[ t*T)n[ ai>Kn[ eji pCi[ciD) Sk[ C[. S$aitmi> aisni[ p*N<pN[ n Ye Sk[ ti[ Sr)r pr bLjbr) k[ Ki[T) utivL krv) ji[ea[ n(C , aim krviY) Sr)rn[ eji yi n&ksin Ye Sk[ C[. siFk[ pi[tini Sr)rn) xmti an[ myi<di p\miN[ F]y<, K>t, ait&rti, uRs&kti an[ (nOqip*v<k (ny(mtpN[ yi[gieyis krvi[ ji[ea[. (ny(mt aeyisY) Sr)r m&limy, cpL an[ lvc)k bn[ C[ an[ S$aitmi> aGri> jNiti aisni[mi> F)r[ F)r[ (np&Nti aiv[ C[. yi[gieyis drdyin p\Ry[k Clncln Si>t, s&(ny>(#it, s>t&(lt, tilbw an[ aikOi<k Ci[v&> ji[ea[.
Yoga Simplified - Module 1 Page 18
Yogic Poses Yogasana : The word Asana means a posture, a steady position of the body; used in the practice of Yoga. The scriptures describe 84 lacks Asanas representing 84 lacks species in the world. Out of these 84 lacks Asanas around 84 are in active use by the Yogis all over the world. Asana is the first step towards ones spiritual journey. A pose(Asana) is accomplished when it can be maintained comfortably for more than 3 hours. In order to attain the benefits of Pranayama and meditation one must be established in Asana first. Healthy and placid body and mind are starting point for advance practices. This is the purpose of Asanas. Benefits of Yogasna : Regular practice of Yogasana 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. Yogasanas stimulate different glands of the body which result in a wellbalanced growth of our body. Aasans reduce cholesterol level, normalize blood pressure and improve heart performance. Disorders like constipation, gas-trouble and headache etc. and diseases like diabetes, hernia etc. can be cured by Yogasanas. Wastes are removed sufficiently and the body has more resistance power against various diseases. Yogasanas help not only physical and mental development but also intellectual and spiritual development. One who practices Yogasanas becomes a morally good person. It reduces physical and mental stress and fatigue and makes practitioner look younger in age. Yogasanas provide good health and longevity. Precaution & care : Practice Yogasanas 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 Yogasana. Women should avoid Yoga during menstruation. Pregnant women should seek expert advice before doing Yoga. Do not wear spectacles when you practice Asanas. They may be broken or they will injure your eyes. Initially you may not perform some of the Asanas perfectly. Dont 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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yi[gieyis dr(myin Visi[rK\jiis Si>t, lybw an[ (ny(mt rC[vi ji[ea[. aisni[ni aeyis dr(myin Vis nik vD[ j l[vi[,Vis ri[kvi[ n(C an[ ai>Ki[ K&<l) riKv). aisnn) a>(tm an[ IAYr IAY(t sC[jpN tiN k[ aAvAYti vgr FirN krv). IAYrti, _Qti, an&k*Lti an[ Si>(t K*bj agRyni C[. yi[gieyis smy[ p\s m&Km&Wi FirN krv) an[ yin s>p*N<pN[ aisn pr j k[IgWt riKv&>. mn p\O&I<lt an[ Si>t Ci[y Ryir[ j yi[gieyis krvi[. siFk[ pi[tin) xmtin&sir aisni[ ps>d kr) t[ni[ mkkmpN[ aeyis krvi[. ai ps>d kr[li aisni[ pr p*rti[ kib& m[Ljyi bid b)ji aisni[ krvi ji[ea[. bFi> aisni[ kyi< bid 5 Y) 15 (m(nT s&F) Svisn krv&> K*bj j$r) C[. Svisn Sr)r an[ mnn[ airim, p\O&I<ltti, p\sti tYi tijg) bx[ C[. Svisn kyi< bid p\iNiyim an[ Ryirbid a>t[ Qyin krv&> ji[ea[. a(nviy< s>ji[gi[mi> ki[ekvir a[k-b[ (dvs yi[gieyis n kr) Skiy ti[ (c>ti yi s>tip kyi< vgr trtj yi[gieyis Or)Y) S$ kr) d[vi[ ji[ea[. yi[gieyisn) S$aitmi> Sr)rni k[Tlik Bigi[mi> Yi[D) p)Di, v[dni k[ d&:Kivi[ Ye Sk[ an[ (dvs dr(myin Yi[D&> G[n, s&At) k[ Yik pN an&Bviy. ai bF&> j aAYiy) Ci[e Yi[[Di> j smymi> l&%t YS[. ji[ pW(tsr an[ v]Xi(nk r)t[ yi[gieyis krvimi> aiv[ ti[ Yi[Dij smymi> tijg) an[ uRsiCni[ an&Bv YS[.
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During Yogasanas breathe calmly and do not worry about breathing, the body will adjust the pace automatically. In all the Yoga poses always breathe through the nostrils and never through the mouth, also keep your eyes open. The final pose should be maintained without any strain or discomfort. Concentrate your mind on Asana only, keep it free from worry or anxiety. Wear a gentle smile on your face. Stability and comfort are very important. Do not change Yogasanas frequently. Adhere to one set of Asanas tenaciously until you master them. Practice Shavasana(the Corpse pose) after your Yoga session for 5 to 15 minutes to relax your body and the mind. Pranayama should be done after Shavasana and finally end your session with meditation. Dont 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. Dont 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, tiDisn :
pw(t : - bgn[ pgn) pin), a>g*qi an[ G*>TN a[kb)jin[ aDk[li> riK) (AYr an[ T+ir UBi rCi[. - G*>TNn) Qi>kN)ai[n[ uprn) trO K[Mc) G*TNn[ t>g kri[ t[mj siYLni Aniy&ai[n[ pN uprn) trO K[Mc)n[ t>g kri[. - m[r&d>D{p)q} t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[j dbiv[l) riKi[. - pg, kmr an[ grdn a[k s)F) l)T)mi> t[mj Cit) bCir an[ p[T a>drn) trO K[Mc[l&> riKi[. - Sr)rn&> bF&> vjn bgn[ pg pr a[ksrK&> vC[>cia[l&> riKi[. - sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. - Vis li[ an[ bgn[ CiY KBin) smr[Kimi> bgn[ bij&a[ t[mj jm)nn[ smi>tr l>bivi[. bgn[ CY[L)ai[n[ Ct trO O[rvi[. - Vis Ci[Di[ an[ Vis l[ti bgn[ CiY miYi upr s)Fi l>bivi[ an[ bgn[ CiYni p>jiai[n[ ji[D) di[. - bgn[ CiYn) ai>gL)ai[ prApr g*>Y) de CY[L) uprn) trO O[rvi[. - Vis ri[k) bgn[ pgn) a[D)ai[n[ F)r[Y) jm)n prY) uqiv) le pgni a>g&qi> pr UMci Yiai[ an[ Sr)rn[ Sky a[Tl&> uprn) trO l>bivi[. - bgn[ CiY an[ pg s)Fi an[ T+ir riKi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 s[k>DY) 1 (m(nT IAYr rCi[. - aisn Ci[Dt) vKt[[ Vis Ci[Di[; pC[li pgn) a[D)ai[n[ jm)n pr livi[ Ryirbid F)r[Y) CiY n)c[ liv) T+ir UBi rCi[.
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01, Mountain Pose :
Steps : - Stand erect with both the feet touching each other from the heel to the big toe. - Pulling the kneecaps up tighten the knees. Also pull up and tighten the thigh muscles. - Keep the back straight and the arms pressed slightly against the sides of your thighs with the palms facing inward. - Your legs, waist and neck all should be in a straight line; pull the chest out and stomach in. - Your weight should be spread evenly on both the feet. - Gaze in front and maintain your balance while breathing normally. - While inhaling extend your arms out to your sides, parallel to the floor at the shoulder level with your palms facing up. - Exhale and while inhaling stretch your hands above the head and join the palms. - Interlace the fingers, and then, in that locked position, outturn the palms. - Retain the breath and slowly lift your heels so that you stand on your toes. - Stretch all of your body upwards as far as possible. Keep your legs and arms straight. - While breathing normally, maintain this pose for five seconds to one minute. - While returning to the original position, exhale and bring your heels on the ground first then slowly bring down your hands also.
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t ir) sivc[t)) an[ tk[dir) : - tiDisnni[ aisnni[ m*by C[t& s>t&ln jiLvvini[ Ci[y Ki[T) utivL krv) n(C k[ Sr)rn[ zTki aipvi n(C. - aisn dr(myin ckkr aivti Ci[y k[ aIAYrti jNit) Ci[y ti[ aisn krv&> n(C. - ai aisnni[ vFir[ pDti[ aeyis krviY) miYini[ d&:Kivi[, a(nWi k[ n)c&> rkt-dbiN Ye Sk[ C[. tiDisnni fiydiai[ : - tiDisn bFij aisni[ni[ piyi[ C[. - ai aisn UBi rC[vin) t[mj b[svin) Qb an[ CTi s&Fir[ C[ an[ UMcie vFir[ C[. - pg, G*>TN, siYL, pgn) G*>T) an[ (pMD)ni Aniy&ai[n[ mjb*t an[ s&Q bniv[ C[. - p[T, kmr an[ p)qni Aniy&ai[ mjb*t bn[ C[ t[mj p)qni d&:Kivimi> riCt mL[ C[. - kmr, (nt>b an[ G*>TNn) g(tS)lti an[ nrmiS vF[ C[. - kri[Drjj& mjb*t, lvc)k an[ IAY(tAYipk bn[ C[. - rk\tp(rB\mN s&Fir[ C[ t[mj si>Fini si[ji, diC an[ s>(Fvimi> riCt pCi[ciD[ C[. - siYL an[ k[Dni[ vi t[mj Ol[T-O*T{kmin (vnini[ pg}ni dd< mi> riCt aip[ C[. - Visi[rK\jiis UDi Yiy C[ an[ picnSIkt s&Fr[ C[. - AvAYti, Si>(t, ain>d, aiRm(vVis an[ smti[lpNin) an&B*(t Yiy C[.
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Precautions and Care : - Mountain pose is a balancing pose. Do not make haste so that you lose your balance or get jerked. - Those having complaints of reeling sensation or dizziness should not practice this pose. - Do not practice this pose excessively as this could cause headaches, insomnia and low blood pressure. Benefits of the Mountain Pose : - The Mountain pose is the foundation for all poses. - This pose stretches the spine, corrects the posture and increases the height. - It tones and strengthens the legs, knees, thighs, ankles and calves muscles. - Strengthens the abdominal, waist and back muscles also alleviates the back pain. - Increases flexibility and mobility in the spine, waist, hips and knees. - Good for circulatory problems, arthritis and rheumatism. - Reduces sciatica and flat feet. - Improves respiration and digestion. - Boosts feelings of happiness, well being, balance and self-confidence.
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02, uRkTisn :
pw(t : - tiDisnmi> T+ir uBi rCi[. - Vis li[ an[ bgn[ CiY KBin) smr[Kimi> sim[ t[mj jm)nn[ smi>tr l>bivi[. CY[L) jm)n trO riKi[. - Vis Ci[Di[, siYL jm)nn[ lgBg smi>tr Yiy Ryi> s&F) G*>TN viL) (nt>bn[ jm)n trO livi[. a[D)n[ QpN[ jm)n siY[> dbiv[l) riKv). - bgn[ pg an[ G*>TN Ji[D[li riK) p)q, grdn an[ (nt>b a[k s)F) l)T)mi> livi[. - Vis ri[k) bgn[ pgn) a[D)ai[n[ F)r[Y) jm)n prY) uqiv) le pgni a>g&qi> pr Uci Yiai[. - bgn[ CiY s)Fi an[ aigL K[Mc[li riKi[. aigLn) trO z*kv&> n(C. - sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - aisn Ci[Dt) vKt[[ Vis Ci[Di[; pC[li pgn) a[D)ai[n[ jm)n pr livi[, Vis li[ an[ bgn[ pg s)Fi kri[ Ryirbid F)r[Y) bgn[ CiY n)c[ liv) tiDisnmi> T+ir UBi rCi[.
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02, Chair Pose :
Steps : - Stand erect in the Mountain pose. - Inhale and extend your arms straight in front. The arms should be parallel to the floor at the shoulder level with your palms facing downward. - Exhale and bend your knees, try to take the thighs as nearly parallel to the floor as possible and heels firmly pressed against the floor. - Keep both the legs and knees together keeping the spine, head, and buttocks in a line. - Slowly lift your heels so that you stand on your toes. Keep your arms stretched and straight. Dont bend forward. - Gaze in front and maintain your balance while breathing normally. - Hold this posture for five to thirty seconds. - To come out of this pose, exhale and bring your heels on the floor, inhale as you straighten the legs and exhale when returning the arms to the sides as in the Mountain pose.
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sivc[t ir) sivc[t)) an[ tk[dir) : - tiDisnmi> l[vin) tk[dir) aC) pN an&srv). - li[C)ni n)ci dbiN, miYini[ sKt d&:Kivi[ k[ a(nWiY) p)Dit) jyIkta[ uRkTisn krv&> n(C. - (nt>b,G*>T) k[ G*>TNni[ sKt d&:Kivi[, SA#i(k|yi aYvi Ejini s>ji[gi[mi> ai aisn TiLv&> ji[ea[. uRkTisnni fiydiai[ : - ai aisn pgn) G*>T), (pMD) t[mj siYLni Aniy&ai[n[ tiN aip) mjb*t an[ s(k|y kr[ C[. - t[ kri[Drjj&n) k&miS an[ kiy<xmti vFir[ C[. - uRkTisn (nt>b an[ siYLn) crb) ai[C) kr[ C[ an[ t[mn[ s&Di[L bniv[ C[. - t[ si>Fini d&:Kivi an[[ s>(Fvimi> riCt pCi[>ciD[ C[. - ai aisn ykZt, Avid&(pMD an[ ai>trDi>n) kiy<xmti an[ (k|yiS)lti vFir[ C[. - Sr)rn) ri[gp\(tkirk SIkt t[mj picnSIkt vFir[ C[. - )dy, uri[drpTl tYi p[Tni ai>t(rk avyvi[n[ u_i[Jn[ kiy<p\vZ_i kr[ C[. - Sr)rn) xmti, bL, uRsiC t[mj JvnSIkt vFir[ C[. - A#i)ai[n) mi(skn[ lgt) tkl)Oi[mi> riCt pCi[MciD[ C[.
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Precautions and Care : - Follow the precautions mentioned under the Mountain pose. - Do not practice the Chair pose if you are suffering from chronic headache, insomnia or low blood pressure. - Avoid in case of recent surgery, injury or chronic pain in the hips, ankles or knees.
Benefits of the Chair Pose : - The 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. - It helps to stimulate the abdominal organs, diaphragm and heart. - It provides vitality, energy and extra power to the entire body. - It relieves menstrual cramping.
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3, vZxisn :
pw(t : - tiDisnmi> T+ir uBi rCi[. - jmNi[ pg bgn[ CiY vD[ pgn) G*>T) aigLY) pkD),G*>TNY) viL)n[ uprn) trO le siYLni m*L nJk T[kvi[. - jmNi pgn) a[D) Dibi siYLni m*L pis[ an[ a>g*qi[ jm)n trf rC[vi[ ji[Ea[. - Dibipg upr Sr)rn&> s>t&ln bribr jiLv[l&> riKi[.Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. - Vis li[ an[ bgn[ CiY KBin) smr[Kimi> bij&a[ t[mj jm)nn[ smi>tr l>bivi[. bgn[ CY[L)ai[ Ct trO O[rvi[. - Vis Ci[Di[ an[ Vis l[ti> bgn[ CiY miYi upr s)Fi l>bivi[ an[ bgn[ CiYni p>jiai[n[ ji[D) di[. - bgn[ CiY an[ Sr)rn[ bn[ a[Tli> uprn) trO tiN)n[ l>bivi[. - sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - aisn Ci[Dt) vKt[[ Vis Ci[Di[, pC[li CiY n)c[ livi[ Ryirbid jmNi[ pg s)Fi[ kr) tiDisnmi> T+ir UBi rCi[. - aij (k|yi jmNi pg pr UBi rC) Or)Y) kri[.
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03, Tree Pose :
Steps : - Stand erect in the Mountain pose with your feet joined together. - Holding the ankle with both the hands fold your right leg at the knee. - Pull the right leg up and rest your right foot on the upper part of the left thigh. - The right heel should be at the root of the left thigh and the toes of the right foot should be pointing downwards. - Breathe normally and balance your body properly on your left leg. - Inhale and extend your arms out to your sides, parallel to the floor at the shoulder level with your palms facing up. - Exhale and while inhaling stretch your hands above the head and join your palms. - Stretch your hands and body up to the maximum limit. - Gaze ahead, keep your balance, breathe normally and hold this pose for 5 to 30 seconds. - To release the pose, exhaling bring down your hands and then slowly lower your right leg. Stand again in the Mountain pose. - Repeat the above steps with the opposite (left) leg.
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t ir) sivc[t)) an[ tk[dir) : - tiDisnmi> l[vin) tk[dir) aC)M pN an&srv). - li[C)ni UMci dbiNn) avAYimi> CiY miYi Y) upr n l[vi> pr>t& kmr pr T[kvvi. - miYini[ sKt d&:Kivi[ k[ a(nWiY) p)Dit) jyIkta[ ai aisn krv&> n(C. vZxisnni fiydiai[ : - ai aisn CiY ,pg an[[ KBin[ mjb*t an[ s(k|y kr[ C[. Sr)rn[ s&Di[L bniv[ C[. - Sr)rni bFi si>Fiai[n[ s(k|y kr) Sr)rn[ k&miS t[mj IAY(tAYipkti ap[< C[ an[ tiN d*r kr[ C[. - siYL an[ k[Dni vi t[mj s>(Fvimi> riCt aip[ C[. - kri[Drjj& t[mj Sr)r an[ mnmi> p\iN r[D) t[mn[ c[tnv>ti bniv[ C[. - ai aisnY) IAYrti an[ smti[lpNin) an&B*(t Yiy C[. - mnn) a[kig\ti an[ sBinti tYi c[tiAniy&k)y s>v[dn ni[ (vkis kr[ C[.
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Precautions and Care : - Follow the precautions mentioned under the Mountain pose. - People suffering from high blood pressure should not raise their arms overhead. - Avoid the Tree pose in case of headache or insomnia. Benefits of the Tree Pose: - 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. - Relieves sciatica and rheumatism. - Revitalizes the spine as well as the body and the mind. - This pose gives a sense of balance and poise. - Improves concentration, mindfulness and neuromuscular coordination.
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pidC 04, pidCAtisn :
pw(t : - tiDisnmi> T+ir uBi rCi[. - Vis li[ an[ bgn[ CiY miYi upr s)Fi l>bivi[. tmiri bgn[ biC& bgn[ kinn[ aDk[li an[ CY[L) sim[n) trO riKi[. - Vis Ci[Di[ an[ G*>TN vi?yi (vni kmrmi>Y) aigL vi>ki vLi[. vi>ki vLt) vKt[ bgn[ CiY p*N<pN[ l>biv[li riKi[. - p)q spiT an[ s)F) rC[v) ji[ea[. pg G*>TNmi>Y) t[mj CiY ki[N)mi>Y) vLvi ji[ea[ n(C. - aigL nm)n[ pgni a>g*qin[ CiYn) ai>gL)ai[ vD[ pkDi[. - Vis li[ mAtk UMc&> kri[ an[ p)qn[ Ye Sk[ a[Tl) a>itgi[<L kri[. Visi[rK\jiis cil& riK) ai IAY(tmi> Yi[D) vir IAYr rCi[. - Vis Ci[Di[, kmrmi>Y) vFir[ vi>ki vLi[ an[ mAtk bgn[ CiY vrR[ t[mj CiYni p>jiai[n[ pgn) piTl) n)c[ m*ki[. - CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. _(OT G*>TN trO IAYr riKv). - aisn Ci[Dt) vKt[[ Vis li[, CiYni p>ji pgn) piTl) n)c[Y) C*Ti kri[, mAtk UMc&> kri[, CiY s)Fi riK) kmrmi>Y) s)Fi YE CiY miYi upr s)Fi l>biv) T+ir uBi rCi[. - Vis Ci[Di[ an[ CiY n)c[ le tiDisnmi> T+ir UBi rCi[. ni[MF : vFir[ aeyis bid bgn[ CiYni p>ji jm)n pr pgni p>jin) bij&mi> an[ mAtk G*>TN pr T[kv)n[ pN ai aisn kr) Skiy.
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04, Hand to Foot Pose :
Steps : - Stand erect in the Mountain pose with your feet joined together. - Inhale and lift your arms straight up over your head with your arms touching your ears and the palms facing outwards. - Exhale and bend forward from the waist, keeping your arms extended throughout the movement. - Keep your back straight and flat. The legs should not bend at the knees and the arms at the elbows. - Bend further and hold the big toes with your fingers. - Inhale, draw the head and neck forward (look up) and make your back as concave as possible. - Breathe normally and maintain this pose for few seconds. - Exhale, bend further from the waist, bring your head between the arms and insert your palms under the feet. - Keep your legs and arms straight and stretched, pull the kneecaps up. - Breathing normally hold this posture for 5 to 30 seconds while gazing at your knees. - To come out of the posture, release your hands from beneath the feet, straighten your arms, inhale and slowly come back up with the arms again extended high overhead. - Exhale, slowly lower the hands back down and return to the erect position. Note : With due practice you will be able to put your palms flat on the floor beside the feet and your forehead on the knees.
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t ir) sivc[t)) an[ tk[dir) : - kmrn) tkl)O yi d&:Kivin) avAYimi> p*N<pN[ aigL nmv&> n(C. - li[C)ni a(t UMci dbiN k[ Bir[ min(sk tiNn) IAY(tmi> pidCAtisn krv&> n(C. pidC pidCAtisnni fiydiai[ : - ai aisn UMcie vFir[ C[ an[ Cit) pCi[L) kr[ C[. - KBi, siYL an[ pgni Aniy&ai[n[ mjb*t, s(k|y, s&Q an[ s&Di[L bniv[ C[. - p)qni Aniy&ai[n[ tiN aip) SIkt p\din kr[ C[. - kri[Drjj&n[ s)F), IAY(tAYipk an[ nrm bniv[ C[. - siYL an[ k[Dni vi t[mj s>(Fvimi> riCt aip[ C[. - (nt>bni si>Fin) p)Dimi> riCt aip[ C[. - aiKi Sr)rmi> rk\tp(rB\mN s&Fir[ C[. - kmrn) aispisni Bign) crb) GTiD) Sr)rn&> vjn ai[C&> kr[ C[. - picnSIkt s&Fir[ C[ an[ Visi[rK\jiis s>b>(Ft tkl)Oi[ CLv) kr[ C[. - ykZt, (p_iiSy, bri[L, m*#i(pD an[ Avid&(pDn) kiy<xmti an[ (k|yiS)lti vFir[ C[. - p[T tYi Ci[jr) s>b>F) tkl)Oi[mi> riCt pCiM[ciD[ C[.
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Precautions and Care : - People with severe back problems should avoid complete bending. - Heart patients and those suffering from hypertension should not practice the Hand to foot pose. Benefits of the Hand to Foot Pose : This pose increases the height and broadens the chest. 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. Helps to relieve sciatica and rheumatism. Relieves the pain of the hip joints. Blood circulation is enhanced throughout the body. Helps losing weight removing excess fat around the waist. It improves digestion This pose alleviates breathing problems. It stimulates the liver, spleen, kidneys and pancreas. Patients with gastric troubles are benefited. This pose will be of benefit to the patients with stomach and gastric disorders.
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aF<ck|isn ck 05, aF<ck|isn :
pw(t : - tiDisnmi> T+ir uBi rCi[. pg a[kb)jiY) KBin) pCi[Lie j[Tli d*r riKi[. - bgn[ pg pr Sr)rn&> vjn smti[l riKi[. - Vis li[ an[ bgn[ CY[L) k[D pr T[kvi[. - Vis li[[ an[ Sr)rn[ kmrmi>Y) Sky a[Tl&> piCLn) trO z&kivi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - Vis Ci[Di[ , Sr)r s)F&> kri[ an[ CiY n)c[ le tiDisnmi> T+ir UBi rCi[. t ir) sivc[t)) an[ tk[dir) : - k[Dn) g>B)r tkl)O yi d&:Kivi tYi li[C)ni a(t UMci dbiN k[ mgjn[ lgt) b)mir)ai[n) (AY(tmi> ai aisn krv&> n(C. - vT)<gi[ {ckkr aivvi}n) b)mir)mi> ai aisn TiLv&>. - ji[ aisn dr(myin aRy>t dd<, p)Di yi aAvAYti ni[ an&Bv Yiy ti[ si]dypN[ aisnmi>Y) bCir aiv) airim krvi[. aF<ck|isnni ck aF<ck|isnni fiydiai[ : - ai aisn KBi, grdn, p)q an[ siYLni Aniy&ai[n[ tiN aip) SIkt p\din kr[ C[. - kri[Drjj& t[mj k[Dn[ IAY(tAYipk an[ nrm bniv[ C[. - siYL, (nt>b an[ kmrn) crb) GTD) t[mn[ s&Di[L bniv[ C[. - aiK&> Sr)r K[>cit&> Ci[viY) t[ GiT)l&>, s&Q an[ s&Di[L bn[ C[. - Sr)r n[ tikit an[ JvnSIkt p\din kr[ C[. - Sr)r kmin aikir[ vLt&> Ci[viY) Cit) an[ p[Tni Aniy&ai[ p*N<pN[ l>bien[ (vkis pim[ C[. - Visi[rK\jiis UMDi Yiy C[ an[ picnSIkt s&Fr[ C[ t[mj dmni ri[gmi> riCt pCi[Mc[ C[. - ai aisn )dyni ri[gi[ t[mj UMci li[C)ni dbiNn) tkl)Oi[mi> riCt pCi[MciD[ C[. - p)q t[mj grdnni d&:Kivimi> riCt pCi[MciD[ C[ . - gBi<Sy an[ mi(skn) tkl)O s(Ct an[k A#i) ri[gi[mi> t[ Oiydikirk C[.
05, Half Wheel Pose :
Steps : - Stand erect with your feet shoulder-width apart from each other. - Balance your weight equally on both your feet. - Inhale and place your hands on the waist. - While exhaling bend backwards as far as your body allows you. - While breathing slowly and normally stay in this position for 5 to 30 seconds. - With exhalation come up, bring your arms down and relax. Precautions and Care : - Those with serious hip or spinal problems should avoid this pose. - Avoid in case of high blood pressure and brain ailments. - Persons with problems of vertigo have to avoid this posture. - If you feel extreme pain or discomfort, gently back out of the pose and rest. 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 the hips. - This pose tones the thighs, hips and waist and reduces excess fat in these areas. - Full body stretching gives 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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06, svigisn :
pw(t : - jm)n pr cRti s*e jiai[. bgn[ CiY Sr)rn) bgn[ bij& pr an[ CY[L) jm)n trO Yi[D) dbiv[l) riKi[. - bgn[ pg ji[D[li, p*ri l>biv[li an[ G*>TNmi>Y) akkD riKi[. - Vis Ci[Di[ an[ bgn[ pg a[k siY[ jm)nY) 30 a>Sn[ K*N[ UMcki[, pC) 60 a>S an[ Ryirbid 90 a>Sni K*N[ bgn[ pg s)Fi an[ akkD riKi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> Yi[D) s[k>D IAYr rCi[. - Vis Ci[Di[, jm)n prY) (nt>b an[ p)q UMck) bgn[ pgn[ jm)nY) lgBg 130 a>Sn[ K*N[ mAtkY) aigL lE jiai[. bgn[ CiY jm)n siY[ dbiv[li riKi[. - p)qn[ bgn[ CY[L)ai[ni[ T[ki[ aip) Sr)rn[ vFir[ Uqiv) tmiri bgn[ pgn[ Ct trO UMci li[. - bgn[ ki[N)n[ jm)n siY[ dbiv[l) riK) tmiri bgn[ CiY F)r[ F)r[ n)c[ KBi trO srkiv) Sr)rn[ vFir[ UMc&> livi[. - tmiri (nt>b, pg an[ KBin[ a[k s)F) r[Kimi> riK) tmiri Sr)rn[ UB) r[Kimi> livi[. - CiY vD[ p)qn[ dbiN aip) Cit)n[ CDpc) siY[ dbivi[. tmir&> Sr)r jm)nY) kiTK*N[ rC[v&> ji[ea[. smg\ Sr)rn&> vjn p)q pr n aivti> mi#i KBi prj aivv&> ji[ea[. - Ct trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. ai IAY(tmi> 30 s[k>D Y) 5 (m(nT IAYr rCi[. - aisn Ci[Dt) vKt[[ Vis Ci[Di[ pg mAtk trO Yi[Di n)c[ le p)q n)c[Y) bgn[ CiY kiQ) li[ an[ bgn[ bij& pr CY[L) jm)n siY[ dbiv)n[ riKi[. - Vis li[, pg s)Fi an[ akkD riK) p)qn[ CLv[Y) jm)n srs) livi[. - Vis Ci[Di[, bgn[ pg F)m[ F)m[ piCi jm)n pr livi[. pg jm)n pr livt) vKt[ KBi an[ mAtk jm)n srsi dbiv[li riKvi. - Visi[rK\jiis simigy n Yiy tyi> s&F) jm)n pr s&e rC)n[ airim krvi[.
06, Shoulder Stand :
Steps : - Lie down flat on the floor on your back. Keep the palms by your sides facing down. - Keep both the legs touching each other, stretched out and stiff at the knees. - Exhale and lift your legs up 30, then 60 and then 90 to the floor. - Keep both the legs straight and stiff. - While breathing normally stay in this position for few seconds. - Exhale, lift your back and hips off the ground and extend your legs beyond the head making about 130 angle with the floor. - Keep your hands gently pressed against the floor. - Now support the back of your trunk with your palms and lift your body higher. - Keeping elbows on the floor gradually walk your hands towards your shoulder blades as you lift your body even higher. - Your body should be in a straight line. Your hips, feet and shoulders should be aligned. - Press your back with your hands to press your chin against the breast bone. - Your body should be perpendicular to the floor. The body should be resting on the shoulders and not on your back. - Gaze up towards the ceiling, keep your balance, breathe normally and hold the posture for 30 seconds to 5 minutes. - To come out ; exhale, slightly lower the legs towards your head and remove the hands supporting the waist back to the normal position. - Inhale and place the waist on the floor keeping the legs straight. - Exhaling, bring the legs back slowly to the normal position without jerk. Don't drop your legs. - As your legs approach the floor, don't lift your shoulders or head off the floor. The head must stay firm on the floor. - Don't immediately raise from the floor. Relax until your breathing resume their normal rhythm. Yoga Simplified - Module 1 Page 41
t ir) sivc[t)) an[ tk[dir) : - bir vP<Y) ai[C) u>mrni biLki[a[ ai aisn krv&> n(C. - grdn aYvi kri[Drjj&mi> sKt d&:Kivi, SA#i(k|yi aYvi Ejini s>ji[gi[mi> aisn krv&> n(C. - miYini[ d&:Kivi[, li[C)ni dbiN, )dy k[ mgjn[ lgt) b)mir)ai[n) avAYimi> ai aisn mig<dS<n (vni krv&> n(C. - k>qg\>(Y {YieriêD}, kikDini[ si[ji[ yi diC an[ kin k[ ai>Kn) b)mir)mi> ai aisn TiLv&>. - VisnL)mi> si[ji[ yi diC, nik b>F Ci[y k[ Srd) Ye Ci[y t[vi s>ji[gi[mi> ai aisn krv&> ji[ea[ n(C. - sgBi<vAYi k[ mi(sk dr(myin ai aisn krv&> n(C. svigisnni fiydiai[ : - svigisnn[ aisni[n) riN) kC[vimi> aiv[ C[. t[ bFi ri[gi[ni[ rimbiN elij C[. - ai aisn Sr)rni lgBg bFij Aniy&ai[n[ s(k|y kr[ C[ an[ lgBg bFij a>gi[ an[ g\>(Yai[n) kiy<xmti t[mj (k|yiS)lti vFir) aipNi[ svig) (vkis kr[ C[. - aiKi Sr)rmi> rk\tp(rB\mN s&Fir[ C[ t[mj Sr)rn) ri[gp\(tkirk SIkt vFir[ C[. - Xint>t&ai[n[ u_i[Jt kr[ C[ an[ p*ri s>v[dnt>#in[ Si>t kr) riCt pCi[MciD[ C[. - bFi Aniy&ai[n[ tiN aip) SIkt p\din kr[ C[ t[mj Sr)rn[ CLv&> , pitL&>, s&_Q an[ s&Di[L bniv[ C[. - kri[Drjj&mi> rkTp(rB\mN vFir) t[n[ nvJvn bx[ C[. - kri[Drjj&n[ tiN aip) t[n[ mjb*t, lvc)k, mZd& an[ IAY(tAYipk bniv[ C[. - p)qni rktp\viCmi> vZ(W YviY) p)qni Aniy&ai[[n) kiy<xmtimi> vFiri[ Yiy C[ t[mj t[ai[ c&At, cpL, zDp) an[ Uj<Av) bn[ C[. - gLini Aniy&ai[ni K[MciNn[ kirN[ t[mn[ mi(lS YviY) t[ai[ s&$Q an[ s&Di[L bn[ C[. - ai aisn YieriêDg\>(Yn&> (nymn kr[ C[ t[mj t[n) kiy<xmti an[ (k|yiS)lti vFir[ C[, j[ AY*Lti an[ m[dAv)ti GTiD) yi]vnkiL l>biv[ C[. - t[ p[T t[mj siYLni Aniy&ai[ni[ (vkis kr) t[mn[ s&Di[L bniv[ C[. - ai aisn jnng\>(Y t[mj kOi[Rpidkg\>(Y {(pTy*eTr)g\>(Y}n&> (nymn kr[ C[. - ai aisn b\Mcy< piln srL bniv[ C[ t[mj v)y<di[P an[ rji[di[P d*r kr) nvyi]vn bx[ C[. - t[ a(nWi, miYini[ d&:Kivi[, Bir[ min(sk tiN, s>tip, uxk[riT, a(tSy (c>ti{nv<s b\[kDiun} an[ viE j[v) tkl)Oi[mi> K*bj Oiydikirk C[.
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Precautions and Care : - Avoid the Shoulder stand if your age is below 12 years. - Avoid in case of the neck and spinal pain, injury or surgery. - People suffering from headache, brain diseases, blood pressure and heart related ailments should not do this pose without an expert guidance. - Avoided in case of thyroid problems, tonsillitis, ear and eye troubles. - Dont practice this pose if you are suffering from bronchitis, cold or your nose is blocked. - It must not be practiced during pregnancy and menstruation
Benefits of the Shoulder Stand : - The Shoulder stand is called the queen of all poses. It is a great panacea, a cure for all ills. - Almost every muscle of the body is activated during this pose which stimulates almost all the organs and glands in the body and thus improves overall health. - Improves blood circulation and immunity. - It stimulates the nerves. Strengthens and soothes the entire nervous system. - All the muscles get stretched and toned making one looking leaner and feeling lighter. - It nourishes the spinal column with enhanced blood supply. - It stretches the spinal column making it strong, supple, flexible and elastic. - The muscles of the back draw a good supply of blood and are well nourished. This makes one very nimble, agile and full of energy. - The neck muscles get toned, massaged and benefited due to the stretch. - It improves the thyroid functioning which controls weight and obesity and confers youthful appearance. - Muscles of the abdomen and thigh get toned and nourished well. - Regulates the sex glands and pituitary glands. - It helps maintaining celibacy and rejuvenates those who have lost their potency. - It is beneficial for people suffering with epilepsy, insomnia, severe headache, hypertension, irritation, shortness of temper and nervous breakdown. Yoga Simplified - Module 1 Page 43
- ap*rt&> r&(Fri(BsrN, )dyni t)v\ Fbkiri, apci[, kb(jyit, p[Tni[ d&:Kivi[, ai>trDi ni[ diCs(Ct si[ji[, gLin) tkl)Oi[, p[T an[ ai>trDi> ni ci>di, pi>D&ri[g, Crs, sirNgi>q, m*#i s>b>(>Ft tkl)Oi[ t[mj p&r&PRvn) Kim) j[v) an[k b)mir)ai[mi> svigisn aRy>t asrkirk C[. - VisnL) ni[ si[ji[, dm, Ci>O, Bir[ {avij s(Ct zDpB[r}Vis t[mj C)Cri Vis j[v) Visn) an[k b)mir)ai[mi> ai aisn riCt pCi[MciD[ C[. - t[ ykZt t[mj bri[Ln) vZ(Wni jyi(Fmi> riCt pCi[MciD[ C[. - )dy t[mj O[Osimi> p\iNviy&ni[ p&rvqi[ vFir) t[mn[ vF& kiy<xm bniv[[ C[. - t[ O[Osini uprni Bigmi> p\iNviy& p\vi(Ct kr) t[mn[ (nri[g) an[ t>d&rAt bniv[ C[. - svigisn Sr)r an[ mnmi> nvSIktni[ s>cir kr) t[mn[ nvJvn bx[ C[. - t[ min(sk tiN, jyg\ti, b[c[n) an[ udis)nti d*r kr[ C[. - mgj trf rktp\viCmi> vZ(W YviY) mnn) a[kig\ti an[ AmrNSIktni[ (vkis Yiy C[. - ai aisn mi(skn) tkl)O j[vi A#i) ri[gi[mi> Oiydikirk C[. 07, Clisn :
pw(t : - pC[li svigisn kri[. Vis Ci[Di[ an[ k[Dmi>Y) Sr)rn[ vi>k& viL) bgn[ pgn[ F)r[ F)r[ a>g*qi jm)nn[ aD[ t[m mAtk trO n)ci li[. bgn[ CiYni p>ji jm)n srsi riK) CiY jm)n siY[ dbiv[li riKi[. - tmiri FDn[ Sky a[Tl&> jm)nY) kiTK*N[ riKi[ an[ pg p*N<pN[ l>bivi[. pgni p>ji an[ G*>TN s)Fi t[mj K[Mc[li riKi[. - mAtk, KBi, pgni a>g*qi an[ CiY jm)n srsi rC[vi ji[ea[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. tmir) _(OT G*>TN trO IAYr riKi[. - aisn Ci[Dvi miT[ pC[li CiY kmr pr T[kvi[, Vis li[ an[ pgni a>g*qi jm)n prY) uqiv) F)r[ F)r[ kmr jm)n trf liv) jm)nn[ kiTK*N[ riKi[. bgn[ CiY ki[N)a[Y) an[ pg G*>TNmi>Y) s)Fi riKi[. - Vis Ci[Di[ an[ pg F)r[Y) jm)n pr livi[ an[ Yi[D) vir jm)n pr s&e rC)n[ airim kri[.
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- It is helpful in poor circulation, palpitation, constipation, indigestion, abdominal pains, colitis, throat ailments, stomach and intestinal ulcers, anemia, piles, hernia, urinary disorders and reduced virility . - It cures breathing ailments like bronchitis, asthma, breathlessness, heavy breathing and shortness of breath. - Enlargement of the liver and spleen are cured by this pose. - The heart and lungs get an enhanced oxygen supply. - During this pose blood flow is directed towards the heart which improves the heart function. - This inverted pose directs oxygen to the upper part of the lungs making them healthier. - It rejuvenates the mind and the body. - It relieves tension, anxiety and depression. - It promotes the flow of blood towards the brain which improves memory and concentration. - This pose alleviates menstrual troubles in women. 07, Plow Pose :
Steps : - From the Shoulder pose, exhale and bend from the hip joints and then slowly lower your toes to the floor beyond your head. - Keep your hands gently pressed against the floor. - As much as possible, keep your torso perpendicular to the floor and your legs fully extended. - Keep your toes and knees stretched and straight. - The head, shoulders, toes and arms should rest on the floor. - Breathe normally and hold this pose for 5 to 30 seconds while gazing at your knees. - To exit the pose, bring your hands onto your back again. Exhale and while inhaling lower the waist and raise the legs off the floor. - Slowly let the waist rest on the floor and stop bringing the legs at 90 angle. Keep the legs straight in the knees. - Exhaling, bring the legs back to the normal position very slowly and smoothly. - Don't immediately rise from the floor. Relax for a while and then get up slowly. Yoga Simplified - Module 1 Page 45
t ir) sivc[t)) an[ tk[dir) : - grdn aYvi kri[Drjj&mi> sKt d&:Kivi[, SA#i(k|yi aYvi Ejini s>ji[gi[mi> Clisn krv&> n(C. - ykZt t[mj bri[Ln) vZ(Wni jyi(Fmi> an[ ai>#ip&rCni si[jin) avAYimi> pN ai aisn TiLv&> ji[ea[. - li[C)ni a(t UMci dbiN k[ Bir[ min(sk tiNn) IAY(tmi> ai aisn krv&> n(C. - grdn aYvi kri[Drjj&mi> d&:Kivi[ k[ jkDia[li Ci[y ti[ ai aisn K*bj sivFin)p*v<k krv&>. Clisnni fiydiai[ : lisnni fiydiai[ - Clisn UBi rC[vin) t[mj b[svin) Qb an[ CTi s&Fir[ C[ an[ kri[Drjj& n[ nvyi]vn p\din kr[ C[. - t[ (nt>b, kmr, siYL an[ p[Tn) aispisn) crb) d*r kr) Sr)rn[ s&Di[L bniv[ C[. - t[ YieriêDg\>(Yn) kiy<xmti an[ (k|yiS)lti vFir) AY*Lti an[ m[dAv)ti GTiD[ C[. - (pTye*Tr)g\>(Y n) (k|yiS)lti vFir) UMcie vFir[ C[ t[mj jnng\>(Y n[ pN s(k|y kr[ C[. - Avid&(pMD n[ s(k|y kr) mF&p\m[Cn[ kib&mi> riK[ C[. - bri[Dmi> rktp\viCn) vZ(W kr) Sr)rn) ri[gp\(tkirk SIkt vFir[ C[. - apci[, kb(jyit, p[Tni[ d&:Kivi[ an[ p[Tni g^sn) tkl)Oi[ d*r kr[ C[. - dm, VisnL)ni[ si[ji[ an[ miYini d&:Kivimi> riCt pCi[MciD[ C[. - (p_iiSy t[mj k[Tl)k )dyn) (bmir)ai[mi> Oiydikirk C[. - p)qni Aniy&ai[n[ p*rt) ksrt mLviY) Sr)r t[mj kri[Drjj& mjb*t, lvc)k an[ IAY(tAYipk bn[ C[. - k[Dni s>(Fvi an[ k[Dn) akDiEmi> aRy>t asrkirk C[. - kri[Drjj&ni aIAYb>Fi[, Aniy&ai[ an[ Xint>t&ain[[ s&_Q bniv[ C[. - kri[Drjj&, mgj an[ cC[ri trO rktp\viC t)v\ bn[ C[. - G*>TNn) piCLni, p)qni t[mj gLini Aniy&ai[ K[Mciti Ci[viY) t[mn[ p*rt) ksrt mL[ C[. - KBi, p)q an[ kmrni Xint>t& yi mjjit>t&ni[ d&:Kivi[ CLvi[ kr[ C[. - t[ CiY-pgn) K[Mc, si>Fini[ d&:Kivi[ an[ s>(Fvimi> riCt pCi[MciD[ C[. - ai aisn Sr)r an[ mnni[ Yik an[ aiLs d&r kr) t[mn[ nvJvn ap[< C[. - )dy an[ p[Tni Aniy&ai[n[ ksrt mLt) Ci[viY) t[ai[ mjb*t bn[ C[ - O[Osimi> rktp(rB\mN vFviY) t[ m&limy an[ k&miSdir bn[ C[ an[ t[mn) kiy<xmti vF[ C[. - mi(skn) tkl)O s(Ct an[k A#i) ri[gi[mi> t[ Oiydikirk C[.
Precautions and Care : - Avoid the Plow pose in case of the neck and spinal injury or surgery. - Also avoid in case of enlarged spleen or liver and appendicitis. - Should be completely avoided in case of hypertension and high blood pressure. - Extra care should be taken in case of cervical spondylitis or stiffness in the spine.
Benefits of the Plow Pose : - The Plow pose corrects the posture and prevents degeneration of the spine. - Excess fat on the hips, waist, thighs and abdomen gets reduced. - It cures overweight and obesity by activating the thyroid gland. - Increases the height by activating the pituitary gland - This pose boosts the gonad (sex) glands. - Activates the pancreas and thus controls diabetes. - Enhances immunity by increasing blood flow in the spleen. - Cures chronic constipation, indigestion and gas formation. - Alleviates chronic asthma, bronchitis and headaches. - Helpful in controlling liver diseases and some heart diseases. - Back muscles are exercised which provides flexibility to the body and the spine. - This pose cures spinal rigidity and lumbago. - Spinal ligaments, muscles and nerves get toned up. - There would be augmented blood supply to the spine, face and the brain. - The hamstrings, back muscles and neck muscles get well stretched and exercised. - It alleviates neuralgic back, waist and shoulder pains. - Cures cramps in the hands, joints pains and rheumatism. - This pose rejuvenates the mind and the body, removes laziness and fatigue. - Heart and abdominal muscles get stretched, strengthened and toned. - The lungs become suppler as blood circulation is increased. - In females plow pose is very much helpful for menstrual and gynecological disorders.
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gisn 08, B&j>gisn :
pw(t : - jm)n pr aFi[m&K s*e jiai[. tmir&> kpiL jm)n pr riKi[. - tmir&> Sr)r tYi bgn[ pg s)Fi t[mj bgn[ pgni p>ji ji[D[li riKi[. bgn[ pg G*>TNY) akkD an[ bgn[ pgni ai>gLi> s)Fi riKi[. - bgn[ CiYni p>ji Cit)n) nJk jm)n pr T[kvi[[. CiYn) ai>gL)ai[ a[kb)ji siY[ ji[D[l) t[mj aigLn) trO s)F) l>biv[l) an[ a>g&qi> Cit) trf l>biv[li riKi[. - bgn[ ki[N)ai[n[ Sr)rn) nJk t[mj Ct trO UMc) riKi[ an[ CDpc) jm)n pr T[kvi[. - Vis li[ an[ bgn[ CiY upr vjn aip) tmiri mAtk an[ Cit)n[ F)r[ F)r[ jm)n prY) uqivi[. - ni(Bpy<>t FDni[ Big jm)nn[ ApS[<li[ riK) mAtk Sky a[Tl&> piCLn) trO z&kivi[. - bgn[ pg s)Fi an[ akkD riKi[. G*>TN an[ pgn) G*>T) ji[Dia[li t[mj pgni ai>gLi> s)Fi riKi[. - tmiri siYL K[Mc)n[ t>g kri[ t[mj g&di tYi (nt>b s>ki[ci[. - Ct trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - aisnmi>Y) bCir aivvi miT[ Vis Ci[Di[ an[ F)r[Y) pC[li Cit) Ryirbid KBi an[ aiKr[ kpiLn[ jm)n srs&> livi[. CDpc) jm)n pr m*k) pC[lin) j[m aFi[m&K s*e jiai[. t ir) sivc[t)) an[ tk[dir) : - kri[Drjj&, mgj, udr k[ )dyni sKt d&:Kivi, SA#i(k|yi aYvi ejini s>ji[gi[mi> B&j>gisn krv&> n(C. - udrni v\N{ci>di} k[ sirNgi>qn) b)mir)[mi> ai aisn krv&> n(C. - kri[Drjj&mi> d&:Kivi[ k[ jkDia[l) Ci[y ti[ ai aisn K*bj sivFin)p*v<k krv&>. - )dyri[g an[[ O[Osini ri[gi[Y) p)Dit) jyIkta[ ai aisn krv&> n(C. - CiYni ki>Di, KBi yi grdnmi> sKt d&:Kivi[, mi[c k[ K[Mcn) IAY(tmi> ai aisn krv&> n(C. - )ai[a[ sgBi<vAYi k[ mi(sk dr(myin ai aisn TiLv&> ji[ea[.
08, Cobra Pose :
Steps : Lie down in prone on the chest and keep your forehead on the floor. Keep your body and legs straight keeping the feet together. Keep your knees tight and toes pointing. Bring both the hands near the chest and rest the palms on the floor with the fingers together pointing forward and thumbs pointed towards the body. - The elbows should be raised towards the ceiling, close to the body. - Rest your chin on the floor. - While inhaling slowly raise the forehead, bend the neck backwards and then slowly raise the shoulders and chest off the floor. - Your abdomen up to navel should rest on the floor. - Keep your legs straight and stiff, knees and ankles together, toes pointed. - Tighten your thighs and contract the anus and buttocks. - Gaze up towards the ceiling, breathe normally and hold this position for 5 to 30 seconds. - To come out of the pose, Inhale and while exhaling slowly lower your chest and then the forehead on the floor using the support of your arms. Place the chin on the floor and return the arms back to the prone position. Precautions and Care : - Avoid the cobra pose in case of severe pain, injury or surgery of the heart, spine, brain or abdomen. - Also avoid in case of stomach ulcers and hernias. - It should be practiced with care in case of stiff backs. - Not recommended for people with the heart and lung diseases. - It should be avoided in case of the wrist, shoulder and neck pain, cramps in those areas or a sprain of the arm. - It must be avoided during pregnancy and menstruation.
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gisnni B&j>gisnni fiydiai[ : - B&j>gisn kri[Drjj&n[ t>d&rAt, lvc)k an[ IAY(tAYipk riK[ C[. - Cit) p*N<pN[ O*l)n[ pCi[L) Yiy C[ j[ni kirN[ Visi[rK\jiis UMDi Yiy C[ t[mj jyIktn) CTi s&Fr[ C[. - k(TS*L t[mj grdnni d&:Kivimi> ai aisn Oiydikirk C[. - t[ kri[Drjj&n[ t>d&rAt, lvc)k an[ IAY(tAYipk riK[ C[. - kri[Drjj&mi> rktp\viCn) vZ(W YviY) ai p\d[Sni Xint>t&ai[ t[mj mjjit>t&ai[ s&_Q bn[ C[. - kmrni[ mNki[ Ks) gyi[ Ci[y t[mj k[Dni vi ni dd<mi> ai aisn liBkirk C[. - m*#i(p>MDn) kiy<xmti an[ (k|yiS)lti vFviY) rktS&(wkrN zDp) bn[ C[ j[ p*N< t>d&rAt) bx[ C[. - aD=)nl g\>(Yn) (k|yiS)lti vFir[ C[ j[ min(sk tiN GTiDvimi> sCiykir) C[. - ykZt t[mj (p_iiSyn) kiy<xmti vFir) picn s&Fir[ C[. - B*K ud\)%t kr[ C[ t[mj kb(jyit an[ g^s-p\ki[pmi> riCt aip[ C[. - ai aisn YieriêD g\>(Yn[ u_i[Jn[ cyipcyn) p\(k|yin[ v[g)l) bniv[ C[. - ai aisn c[tniAniy&k)y s>v[dn s&Fir[ C[. 09, d>Disn :
pw(t : - sim[ pg s)Fi l>biv)n[ jm)n pr b[si[. bgn[ pg a[kb)jin[ p*N<pN[ aDk[li riKi[. - bgn[ CiYni p>ji bgn[ bij&pr siYLn[ ApS[< t[m riKi[. CiYn) ai>gL)ai[ s)F) riKi[. - bgn[ G*>TN jm)n srsi dbiv) pg T+ir kri[, pgn) pin) jm)n pr dbivi[ an[ pgn) ai>gL)ai[ s)F) kri[. - bgn[ CY[L) jm)n siY[ dbiv) bgn[ CiY s)Fi kr) T+ir b[si[. KBi t[mj (nt>b a[k s)F) r[Kimi> rC[vi ji[ea[. - p[Tni Aniy&ai[n[ uprn) trO K[Mc) udrptl prn&> K[MciN CLv&> kri[. - _(OT sim[n) trO IAYr riKi[ an[ AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - Vis Ci[Di[ an[ Sr)rn[ (S(Yl kri[.
Benefits of the Cobra Pose : - The Cobra pose keeps the spine healthy, supple and flexible. - Expands and opens the chest which encourages deep breathing and corrects the posture. - It helps to remove the backache and neck ache. - Keeps the spine healthy, supple and flexible. - Augmented blood circulation in the spine region tones the nerves along the spinal chord. - Useful for slipped disc and sciatica. - Tones the kidneys which help with purification of blood improving the overall health. - Activates the adrenal glands, which is helpful in stress control. - This pose tones the liver and improves digestion. - Helps the functioning of the thyroid gland which improves metabolic activities. - It stimulates appetite also relieves flatulence and constipation. - Improves communication between the brain and the body. 09, Staff Pose :
Steps : - Sit on the floor. Stretch out your legs in front. - Keep the legs close together so that entire feet touch each other. - Rest the palms on either side of the hips with fingers pointing in front. - Pressing the knees down, straighten up your legs. - Stretch out your toes and press the heels firmly on the floor by flexing your ankles. - Sit up straight, straighten your arms and press the palms firmly on the floor. - The shoulders and the hips should be aligned. - Lift the abdomen to release tension in the diaphragm. - Look straight, breathe normally and hold this pose for about a minute. - Then exhale and relax your body.
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t ir) sivc[t)) an[ tk[dir) : - li[C)ni a(t UMci dbiNn) IAY(tmi> ai d>Disn krv&> n(C. - kri[Drjj&n) tkl)O t[mj nbLi ki>Di Frivt) jyIkta[ ai aisn TiLv&>. Disnni d>Disnni fiydiai[ : - ai aisnY) CiY, pg, p)q tYi kri[Drjj& mjb*t an[ s&_Q bn[ C[. - t[niY) k[Dni vi n&> dd< CLv&> Yiy C[. - ai aisn Yik utir[ C[, picn s&Fir[ C[ t[mj Sr)rn) CTi pN s&Fir[ C[. pid-pIE _iisn 10, pid-pIEJmi[_iisn :
pw(t : - jm)n pr d>Disnmi> T+ir b[si[. - Vis li[ an[ bgn[ CiY miYi upr s)Fi l>bivi[. tmiri bgn[ biC& bgn[ kinn[ aDk[li an[ CY[L) sim[n) trO riK) kri[Drjj&n[ uprn) trf p*N<pN[ tiN)n[ l>bivi[. - UMDi[ Vis le Vis Ci[Di[ an[ kmrmi>Y) aigLn) trO vi>ki vLi[. kri[Drjj&n[ s)F) an[ l>biv[l) riKi[. - bgn[ CiY vD[ bgn[ pgni a>g*qi pkDi[. tj<n) pgni a>g*qi Ort[ v)MTiL) CiYni[ a>g*qi[ pgni a>g*qi pr riKvi[. - Vis li[ , kmr K[Mci[, mAtk UMc&> kri[ an[ p)qn[ Ye Sk[ a[Tl) a>itgi[<L kri[. - simigy Visi[rK\jiis cil& riK) ai IAY(tmi> Yi[D) vir IAYr rCi[. - Vis Ci[Di[ an[ kmrmi>Y) vFir[ vi>ki vL) mAtkn[ bgn[ CiY vrR[ li[ an[ kpiL G*>TN pr T[kvi[. bgn[ CiYn) ki[N) jm)nn[ aDkiv)n[ riKv). - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - aisn Ci[Dt) vKt[[ Vis li[, G*>TN prY) mAtk uqiv) li[. CiY s)Fi riK) kmrmi>Y) s)Fi YE CiY miYi upr s)Fi l>biv) T+ir b[si[. - Vis Ci[Di[ an[ bgn[ CiY n)c[ le airimY) b[si[.
Precautions and Care : - High blood pressure patients should not perform the Staff pose. - People with spinal problems and weak wrists should avoid this pose. Benefits of the Staff Pose : - The legs, arms, back and spine all get stretched and toned. - Staff pose corrects bad posture. - Tired feet get relief from this pose. - This pose alleviates sciatica pain. - It improves digestion. 10, Seated Forward Bend :
Steps : - Sit on the floor in the Staff Pose. - Inhale, and stretch your arms up over your head lengthening and stretching the entire spine upwards. - Keep your arms touching your ears and the palms facing outwards. - Deeply inhale and while exhaling bend forward from the hips keeping your spine as elongated as possible and reaching towards your feet with your hands as you come down. - Hold the big toes by corresponding hands, wrap your index fingers around the big toes, with the thumbs resting on the tops of the big toes. - Inhale and draw the head and neck forward (look up) and make the back as concave as possible. Hold this pose for few seconds. - Exhale and bend further from the waist, bring your head between arms and rest the forehead on the knees and elbows on the floor. - Take normal breaths and maintain this pose for 5-30 seconds. - To come out, inhale and raise your head off the knees, come up with a flat back stretching your arms and spine up as your body comes up. - Exhale and relax the arms down. Yoga Simplified - Module 1 Page 53
t ir) sivc[t)) an[ tk[dir) : - kmrni[ mNki[ Ks) gyi[ Ci[y, p)qni[ sKt d&:Kivi t[mj k[Dni vi ni dd<Y) p)Dit) jyIkta[ pid-pIEJmi[_iisn krv&> n(C. - ziDi Yyi Ci[y k[ dmni C&mli dr(myin ai aisn TiLv&>. - sgBi<vAYi k[ mi(sk dr(myin ai aisn TiLv&> ji[ea[. pid-pIE _iisnni pid-pIEJmi[_iisnni fiydiai[ : - ai aisn kri[Drjj&n[ p*N<pN[ tiN)n[ l>biv[ C[, j[niY) kri[Drjj& s&_Q bn) nvJvn p\i%t kr[[ C[ . - t[ G*>TNn) k>Driai[, p)q t[mj KBin[ p*N<pN[ tiN)n[ s&_Q bniv[ C[. - t[ pgni Aniy&ai[, (nt>bni si>Fi, kri[Drjj&, p)q t[mj KBin[ mjb*t an[[ IAY(tAYipk bniv[ C[. - Sr)rni ai>t(rk avyvi[ mi(lS Yiy C[ tYi p[Tni ai>t(rk avyvi[ s&_Q bn[ C[. - t[ ykZt, (p_iiSy, m*#i(pMD, bri[L, Avid&(pMD t[mj jnng\(Yai[n) kiy<xmti an[ (k|yiS)lti vFir[ C[. - t[ p[Tn) aispisn) vFir[n) crb) d*r kr) AY*Lti GTiD[ C[. - np&>skti t[mj ji(ty aiv[gi[ pr (ny>#iN riKvimi> mdd$p Yiy C[. - li[C)n&> UMc& dbiN,mF&p\m[C,a(nWi,siEnsiE(Ts an[ v>wyRv j[vi ri[gi[ mTiD[ C[. - s>p*N< s>v[dnt>#in[ mjb*t kr[ C[. - mnn[ Si>t kr[ C[ t[mj a[kig\ti vFir[ C[. - min(sk tiN, udis)nti, Yik, (c>ti an[ jyg\ti t[mj miYini d&:Kivimi> riCt pCi[MciD[ C[. - A#i)ai[n) mi(sk an[ rji[(nvZ(_i s>b>(Ft tkl)Oi[mi> riCt pCi[MciD[ C[.
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Precautions and Care : - People suffering from slip disc, sciatica or severe back pain should not practice the Seated forward bend pose. - Avoid this pose in case of asthma and diarrhea. - This pose should be avoided during pregnancy and menstruation. Benefits of the Seated Forward Bend : - This pose stretches, tones and lengthens the entire spine and rejuvenates it. - It stretches the back, shoulders and hamstrings. - Increases flexibility in the spine, back, shoulders, hip joints and legs and strengthens them. - Massages the internal organs and tones up the abdominal organs. - Stimulates the liver, kidneys, spleen, pancreas and gonads. - It stimulates appetite and digestion, relieves constipation. - Removes excess flab around the belly and reduce obesity. - This pose helps to cure impotency and is also useful for sex control. - It cures high blood pressure, diabetes, insomnia, infertility and sinusitis. - It invigorates the entire nervous system. - This pose calms the mind and improves concentration. - Soothes depression, stress, fatigue, anxiety and headache. - Useful for women having irregular or painful menstruation and menopause.
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uOT/isn 11, uOT/isn :
pw(t : - G*>TNmi>Y) pgn[ viL) bgn[ G*>TN upr uBi rCi[. bgn[ pgn) pin) a[kb)jiY) Yi[D) d*r an[ siYL ji[D[li t[mj jm)nY) kiTK*N[ riKi[. bgn[ CY[L) (nt>b pr T[kvi[. - (nt>b Yi[Di aigL li[, Vis Ci[Di[ siYLn[ t>g kr) Sr)rn[ k[Dmi>Y) piCLn) trO z&kivi[. - tmiri[ Dibi[ CiY piCLn) trO l>biv) Dibi[ p>ji[ Dib) a[D) pr m*ki[ Ryirbid jmNi[ p>ji[ jmN) a[D) pr m*ki[. - bgn[ CiYni p>ji vD[ bgn[ pgn) pin)ai[n[ dbivi[. CiYn) ai>gL)ai[n[ pgn) ai>gL) trO l>biv[l) riKi[. - tmir&> mAtk piCLn) trO z&kivi[ an[ grdn p*N<pN[ l>bivi[. - Ct trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - aisnmi>Y) bCir aivvi miT[ pC[li grdn s)F) kri[. Vis Ci[Di[, a[k pC) a[k CiY Ci[D) Or)Y) bgn[ G*>TN upr s)Fi uBi rCi[. sivc[t) an[ tk[dir) : li[C)ni a(t UMci yi n)ci dbiN, miYini[ sKt d&:Kivi[, aiFiS)S), a(nWi, kmrni[ g>B)r d&:Kivi[ k[ grdnn) ejini s>ji[gi[mi> ai aisn krv&> n(C.
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11 , Camel Pose :
Steps : - Come up onto your knees with your heels slightly apart and thighs perpendicular to the floor. Rest your palms on the hips. - Bring your hips forward so that they are over your knees. - Stretch the thighs. Exhale and bend backwards. - Extend your left hand backwards and place the left palm over the left heel and then right palm over the right heel. - Press your palms against your heels with the fingers pointing toward the toes. - Let your head come back, opening your throat. Your neck should be long and extended. - Breathe slowly and regularly while focusing on a point on the ceiling. - Maintain the pose for 5 to 30 seconds. - To release the pose first bring head into a more upright position. - Exhale and return to the kneeling position by releasing the hands one by one. Precautions and Care : Those with high or low blood pressure, a migraine headache, insomnia, serious lower back pain or neck injury should not do this pose.
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uOT/isnni uOT/isnni fiydiai[ : - ai aisn Sr)rni lgBg bFij Aniy&ai[n[ tiN aip) aiKi Sr)rn[ ksrt p*r) piD[ C[. - aiKi Sr)rmi> rk\tp(rB\mN vFir) Sir)(rk t[mj min(sk airi[uy s&Fir[ C[. - ai aisn Sr)rn) UMcie vFir[ C[ an[ CTidir bniv[ C[. - p)q, grdn t[mj KBini Aniy&ai[n[ tiN aip) mjb*t an[[ s&_Q bniv[ C[. - (nt>bni si>Fi t[mj kri[Drjj&, p)q an[ KBini Aniy&ai[n[ mjb*t an[[ IAY(tAYipk bniv[ C[. - t[ G*>TN, siYL an[ CiYn[ mjb*t an[[ s&_Q bniv[ C[. - ai aisnY) kri[Drjj& pr dbiN aiv[ C[ j[ p)qn) tkl)Oi[ mi> riCt pCi[MciD[ C[. - uOT/isn siYL prn) crb) d*r kr) Sr)rn&> vjn GTiD[ C[. - (p_iiSy, m*#iiSy t[mj m*#i(pMD n[ mi(lS YviY) t[mn) (k|yiS)lti an[ kiy<xmti vF[ C[. - m*#i(pMDmi> S&w rktp\viCn) vZ(W YviY) Sr)rni z[r) kcrini[ (nkil zDp) bn[ C[. - gLini Aniy&ai[ K[Mciti Ci[viY) YieriêD g\>(Y ud\)%t Yiy C[. - picnt>#i an[ s>v[dnt>#in[ u_i[(jt kr[[ C[. - ai aisn Cit) tYi O[Osin[ p*N<pN[ Ki[l[ C[ j[ni kirN[ Visi[rK\jiis UMDi Yiy C[. - t[ mnn) a[kig\ti t[mj AmrNSIkt vFir[ C[. - ai aisnY) min(sk dbiN, tiN, an[ (c>timi> GTiDi[ Yiy C[. 12{ vj\isn 12{ SSi>kisn 12{ 12{a}, vj\isn ; 12{b}, SSi>kisn ; 12{k} bilisn :
pw(t : - G*>TNmi>Y) pgn[ viL) bgn[ G*>TN upr uBi rCi[. bgn[ pgni p>ji a[kb)jiY) KBin) pCi[Lie j[Tli d*r an[ G*>TN a[kb)ji siY[ ji[D[li riKi[. - p)q t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[j dbiv[l) riKi[. - CLv[Y) tmiri (nt>bn[ jm)n trO liv) bgn pgn) pin) pr b[s) jiai[. - bgn[ CY[L)ai[n[ bgn[ siYL upr G*>TNn) nJk T[kvi[. - _(OT sim[n) trO IAYr riKi[ an[ AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 1 Y) 5 (m(nT IAYr rCi[ {ai vj\isn C[}.
Benefits of the Camel Pose : - This pose stretches almost all the muscles of the body providing exercise to the entire body. - Increased circulation improves overall health. - It improves the posture and increases the height. - Stretches, tones and massages the back, neck and shoulder muscles. - Increases flexibility in the spine, back, shoulders and hip joints and strengthens them. - Strengthens and tones the knees, thighs and arms. - This pose compresses the spine which relieves the back problems. - Removes fat on the thighs which reduces weight. - Massages and stimulates the bladder and kidneys. - Flushes fresh blood through the kidneys which helps eliminate toxins. - It stretches the throat which stimulates the thyroid gland. - Stimulates the digestive system and nervous system. - Opens the rib cage, chest and lungs which improves respiration. - It improves concentration and memory. - This pose reduces stress, anxiety and tension.
12a, Thunderbolt pose ; 12b, Hare Pose ; 12c, Child Pose :
Steps : - Sit on the knees with your feet hip-width apart from each other and knees together. - Keep the back and arms straight. Slightly press your palms against the thighs. - Slowly lower your buttocks and sit on the heels. - Place your palms on your thighs near the knees. - Breathe normally, look straight and hold this pose for 1-5 minutes (This is the Thunderbolt Pose).
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- Ryirbid Vis li[ an[ bgn[ CiY miYi upr s)Fi l>bivi[. tmiri bgn[ biC& bgn[ kinn[ aDk[li an[ CY[L) sim[n) trO riK) kri[Drjj&n[ uprn) trf p*N<pN[ l>bivi[. - Vis Ci[Di[,bgn[ CiY l>biv[li riK) (nt>bmi>Y) aigLn) trO vi>ki vL) Cit)n[ G*>TN siY[ dbivi[. tmir&> kpiL, ki[N) an[[ CY[L)ai[n[ jm)n srsi> riKi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 1 Y) 2 (m(nT IAYr rCi[{SSi>kisn}. - Ryirbid tmiri bgn[ CiY bgn[ bij& pr li[ an[ CY[L) uprn) trO riK) bgn[ pgn) pin)n) nJk k[ pin)n) upr T[kvi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> lgBg 1 (m(nT IAYr rCi[{bilisn}. - aisn Ci[Dvi miT[[ Vis li[, jm)n prY) mAtk uqiv) li[ an[ kmrmi>Y) s)Fi YE vj\isnmi> b[si[. fiydiai[ : - vji|snmi> Sr)r s)F&> an[ T+ir rC[t&> Ci[viY) t[ Qyin miT[ K*bj upyi[g) aisn C[. - vji|sn jmyi pC) trt pN kr) Skiy C[ j[niY) picn(k|yi zDp) bn[ C[. - ji[ vji|sn 15 (m(nT miT[ krvimi> aiv[ ti[ t[n) asr li>b&> cilvi bribr Yiy C[. - ai aisn (nt>b, siYL, G*>TN, pgn) G*>T) t[mj kmrn[ tiN)n[ mjb*t kr[ C[. - kri[Drjj&n[ s&_Q bniv[ C[ tYi kmr an[ grdnni[ d&:Kivi[ Si>t kr[ C[. - t[ udr t[mj bIAtp\d[Sni Aniy&ai[n[ mjb*t an[ s&_Q bniv[ C[. - p[Tni avyvi[ mi(lS YviY) udrp\d[Sn) vFir[n) crb) d*r Yiy Yiy C[ an[ AY*Lti GT[ C[. - t[ sirNgi>q, Crsmsi, p[Tni v\N, k[Dni[ vi, kmrni[ mNki[ Ksvi[, G*>TNni[ d&:Kivi[, s>(Fvi, kmin (vnini pg {Ol[T-O*T } an[ pgn) kN) ni dd< mi> riCt aip[ C[. - vie{O[OZ]\} , aiFiS)S) t[mj siEnsiE(Ts j[vi ri[gi[mi> K*bj sCiykir) C[. - picn s&Fir[ C[ an[ kb(jyit mTiD[ C[. - t[ Visi[rK\jiis UMDi kr[ C[. - a(tSy amlti t[mj dmni C&mlin[ CLvi[ kr[ C[. - t[ aD=)nl g\>(Yn) (k|yiS)lti vFir[ C[ j[ min(sk tiN GTiDvimi> sCiykir) C[. - ai aisn tiN, b[c[n), (c>timi> an[ Yikmi> riCt aip) Sr)r an[ mnn[ (vEii>(t ap[< C[. - li[C)ni UMci dbiN an[ g&ssi pr kib& m[Lvvimi>> t[ K*bj asrkirk C[. - ai aisnY) mnn) a[kig\ti t[mj AmrNSIkt vF[ C[. - A#i)ai[n) mi(sk s>b>(Ft tkl)Oi[mi> riCt pCi[MciD[ C[.
- From the Thunderbolt pose inhale and stretch your arms up over your head lengthening entire spine upwards. - Exhale, bend forward from the hips and bring your chest between your knees while swinging your arms forward. - Rest your forehead, elbows and palms on the floor. - Breathing normally hold this pose for 1-2 minutes (Hare Pose). - Then bring your arms around to your sides, resting them on either side of your feet. Keep the palms facing up. - Breathing normally hold this pose for about 1 minute (Child Pose). - Come up inhaling, again sit in the Thunderbolt 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. - 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 the mind. - Effective for high blood pressure and anger management. - They improve memory and concentration. - In women they alleviate menstrual disorders.
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t ir) sivc[t)) an[ tk[dir) : - ziDi Yyi Ci[y Ryir[ vji|sn krv&> n(C. - G*>TN k[ pgn) G*>T)ni sKt d&:Kivi, SA#i(k|yi aYvi ejini s>ji[gi[mi> vji|sn krv&> n(C. - sgBi<vAYi k[ mi(sk dr(myin ai aisni[ TiLvi ji[ea[. ck|vikisn 13, ck|vikisn :
pw(t : - tmiri bgn[ CiYni p>ji an[ G*>TN upr uBi rCi[. - bgn[ CiY KBin) bribr n)c[ an[ jm)nY) kiTK*N[ t[mj bgn[ G*>TN (nt>bn) bribr n)c[ an[ siYL jm)nn[ kiTK*N[ riKi[. - bgn[ pg a[kb)jiY) (nt>bn) pCi[Lie j[Tli d*r riKi[. - bgn[ CiYn) ai>gL)ai[ aigLn) trO K[Mc[l) riKi[. - tmir) p)q s)F) an[ spiT riKi[. (OT jm)n trO IAYr riKi[. ai k[nW)y IAY(t C[. - tmir&> Qyin p*N<pN[ kri[Drjj& pr k[nW)t kri[. - m>d an[ UMDi Vis li[. ai IAY(tmi> Yi[D) vir IAYr rCi[. - Vis li[; p&rCiIAY{kri[Dn[ C[D[ aiv[l&> CiDk&>} tYi bIAtp\d[S uprn) trO li[, p[T n)c[n) trO K[Mc)n[ kri[Drjj&n[ agtgi[<L bnivi[ an[ mAtk UMc&> kri[ {Vin IAY(t}. - m>d an[ UMDi Vis li[. (OT uprn) trO IAYr riK) ai IAY(tmi> Yi[D) vir IAYr rCi[. - Vis Ci[Di[; bIAtp\d[S n)c[n) trO z&kivi[, Cit) t[mj p[Tn[ uprn) trO K[Mc) kri[Drjj&n[ b(Cgi[<L bnivi[ an[ mAtk Cit) trO vi>k&> viLi[{mij<r IAY(t}. - m>d an[ UMDi Vis li[. (OT bgn[ pgn) vrc[ jm)n trO IAYr riK) ai IAY(tmi> Yi[D) vir IAYr rCi[. - Or)Y) k[nW)y IAY(tmi> aiv) ai p\(k|yi 4 Y) 5 vKt p&nrivZt kri[. - tmir) p)qn[ p*N<pN[ s)F) riK) k[nW)y IAY(tmi> Or)Y) aivi[. - a>t[ bilisnmi> (vEiim kri[. t ir) sivc[t)) an[ tk[dir) : - G*>TN k[ ki>Di ni sKt d&:Kivi, SA#i(k|yi aYvi ejini s>ji[gi[mi> aisn krv&> n(C. - kmrni[ mNki[ Ks) gyi[ Ci[y an[ p)qni sKt d&:KiviY) p)Dit) jyIkta[ ai aisn krv&> n(C.
Precautions and Care : - Do not practice the Thunderbolt pose in case of diarrhea. - Avoid these poses if you have knee or ankle pain, surgery or injury. - Should be avoided during pregnancy and menstruation. 13, Dog & Cat Pose :
Steps : - Start on your hands and knees. - Position your hands directly beneath your shoulders and your knees directly beneath the hips. - Keep your legs about hip width apart. - Keep fingers stretched, pointing straight ahead. - Make your back horizontal and flat. Gaze at the floor. This is your "neutral" position. - Put all your attention on the spine. - Breathe in slowly and deeply. Maintain this pose for few seconds. - Now as you inhale, tilt the tailbone and pelvis up, let the spine curve downward by dropping the stomach low and lift your head up (Dog pose). - Breathe in slowly and deeply. Gaze upward and maintain this pose for few seconds. - Now as you exhale, reverse the spinal bend, tilt the pelvis down, round the spine up by pulling the chest and stomach in. Curl your head inward towards the chest (Cat Pose). - Breathe in slowly and deeply. Gaze at the floor between your knees and maintain this pose for few seconds. - Repeat this process several times smoothly. - Come back to center with your spine straight from one end to the other. - Finally relax into the Child pose. Precautions and Care : - Avoid this pose if you have knee or wrist pain, surgery or injury. - Avoided in the case of slip disc and severe back pain.
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ck|vikisnni ck|vikisnni fiydiai[ : - ai aisn kri[Drjj&n[ mjb*t an[ s&_Q bniv[ C[. - t[ kri[Drjj&n) IAY(tAYipkti, cpLti an[ lvc)kti vFir[ C[. - k[Dni Aniy&ai[n) tiN GTiD) AviAyy bx[ C[. - KBi an[ grdnn) akDie d*r kr) t[mn[ k&miSdir bniv[ C[. - ai aisn Sr)rn) Qb an[ CTi s&Fir[ C[. - t[ picnt>#in) (k|yiS)lti an[ kiy<xmti vFir[ C[. - t[ udrp\d[Sn) crb) GTiD[ C[. - ai aisn min(sk dbiv an[ tiN GTiD[ C[. Nisn 14, BWisn an[ bwki[Nisn :
pw(t : - jm)n pr d>Disnmi> T+ir b[si[. - Vis Ci[Di[; tmiri bgn[ pgn[ G*>TNmi>Y) viLi[ an[ bgn[ pgn) a[D) tYi pin)ai[n[ a[kb)ji siY[ ji[D) t[mn[ Sr)r nJk livi[. - bgn[ pgn[ a>g*qi yi G*>T) aigLY) pkD) Sr)r trO K[Mc) bgn[ pgn) a[D)ai[ bIAtp\d[Sn[ aDkiv) di[. - bgn[ pgn) pin) a[kb)ji sim[ dbiv) bgn[ G*>TNi[ jm)n trO nmivi[. - bgn[ pgn) bCirn) bij& jm)n srs) riK) bgn[ G*>TN jm)nn[ aDkivvin) ki[(SS kri[. - bgn[ CiYn) ai>gL)ain[[ prApr g*>Y) t[ni vD[ pgni p>jiai[n[ mjb*t r)t[ pkDi[. - p)q t[mj grdn T+ir riKi[. - _(OT sim[n) trO IAYr riK) ai IAY(tmi> 1 Y) 5 (m(nT IAYr rCi[. {BWisn} - Vis Ci[Di[,aigLn) trO vi>ki vLi[ an[ tmir&> nik jm)nn[ aDkivi[.{bwki[Nisn} - ai IAY(tmi> 5-30 s[k>D IAYr rCi[. - aisn Ci[Dvi miT[[ Vis li[, jm)n prY) mAtk t[mj G*>TN uqiv) li[ an[ kmrmi>Y) s)Fi YE d>Disnmi> b[si[. t ir) sivc[t)) an[ tk[dir) : - G*>TN k[ j>Gim*L ni sKt d&:Kivi, SA#i(k|yi aYvi ejini s>ji[gi[mi> aisn krv&> n(C. - li[C)ni a(t UMci dbiN t[mj )dyri[gY) p)Dit) jyIkta[ ai aisn krv&> n(C.
Benefits of the Dog & Cat Pose : This pose tones and strengthens the spine. It increases flexibility in the spine. Relaxes the muscular tensions in the back. It helps in removing stiffness of the shoulder and neck muscles. It helps in achieving right posture for the body. It promotes smooth functioning of the digestive tract. It reduces fat in the abdominal area. This pose reduces stress and tension.
14, Beneficial Pose & Cobbler Pose :
Steps : - Sit on the floor in The Staff pose. - Exhale, bend your knees, pull your heels toward your pelvis and bring the soles of the heels together. - By catching the toes (or ankles) bring both the feet together and closer to the perineum. - Press the soles of your feet together and drop your knees out to the sides. - Keep the outer edges of the feet firmly on the floor and try to touch the knees to the floor. - Grasp the feet firmly by interlocking your fingers around them. - Keep your spine and neck straight. - Gaze forward and stay in this pose from 1 to 5 minutes.(Beneficial Pose) - Now exhale, bend forward and touch your nose tip to the floor. - Maintain this position for 5-30 seconds.(Cobbler Pose) - To release, inhale and come up, slowly lift your knees away from the floor, and then extend the legs back to their original position. Precautions and Care : - This pose should be avoided in the case of the groin or knee injury. - Avoid in case of high blood pressure or any cardiac problems. Yoga Simplified - Module 1 Page 65
Nisnni BWisn an[ bwki[Nisnni fiydiai[ : - ai aisni[Y) p[Tni avyvi[, p\i[AT[T g\>(Y, m*#iiSy, m*#i(pMD t[mj A#i)ni rj:(pMD n) (k|yiS)lti vF[ C[. - tai[[ m*#i (vOiyk tkl)Oi[ t[mj b)mir)ai[mi> K*bj asrkirk C[. - siYL, j>Gim*L an[ G*>TNn[ tiN)n[ mjb*t kr[ C[. - ai aisni[ siYL t[mj (nt>bni si>Fiai[ an[ Aniy&ai[n[ mjb*t an[ s&_Q bniv[ C[. - pgn) G*>T), G*>TN t[mj (nt>bn) cpLti an[ lvc)kti vFir[ C[. - ji[ ai aisni[ (ny(mtpN[ krvimi> aiv[ ti[ sirNgi>q (nvir) Skiy C[. - )dyn) kiy<xmti an[ (k|yiS)lti vF[ C[ an[ aiKi Sr)rmi> rk\tp(rB\mN s&Fr[ C[. - ai aisni[ tiN, b[c[n), (c>timi> an[ Yik d*r kr[[ C[. - t[ai[ Sr)rn) ri[gp\(tkirk SIkt t[mj JvnSIkt vFir[ C[. - A#i)ai[n) mi(sk an[ rji[(nvZ(_i s>b>(Ft tkl)Oi[mi> riCt pCi[MciD[ C[.
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Benefits of the Beneficial Pose & Cobbler Pose : - These poses stimulate the abdominal organs, prostate gland, bladder, kidneys & ovaries. - Very effective in urinary disorders. - They create stretch in the inner thighs, groins and knees. - These poses opens and tones the hips and thigh muscles and joints. - Stiff joints of the ankle, hips and knees are provided elasticity. - Regular practice of these poses prevents hernia. - They stimulate the heart and improve general circulation. - Help relieve mild depression, tension, anxiety and fatigue. - They improve immunity and provide energy to the body. - Helpful in menstrual discomfort and symptoms of menopause.
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15, p(rGisn :
pw(t : - G*>TNmi>Y) pgn[ viL) bgn[ G*>TN upr uBi rCi[. bgn[ G*>TN a[kb)jiY) KBin) pCi[Lie j[Tli d*r riKi[. - tmiri[ jmNi[ pg jmN) bij& p*N<pN[ l>bivi[. jmNi pgni[ p>ji[ jm)n srsi[ riK) ai>gLi jmN) trf K[Mc[li riKi[. - tmir) siYL jm)nn[ kiTK*N[ an[ jmNi pgN) a[D)n[ Dibi pgni G*>TNn) smr[K riKi[. - Vis li[ an[ bgn[ CiY KBin) smr[Kimi> bgn[ bij&a[ t[mj jm)nn[ smi>tr l>bivi[. CY[L)ai[ Ct trO O[rvi[. - Vis li[; tmiri[ Dibi[ CiY Ct trO l>bivi[ an[ jmNi CiYni[ p>ji[ jmNi pg pr G*>TNn) nJk T[kvi[. tmiri[ Dibi[ biC& Dibi kinn[ aDk[li[ riKi[. - Vis Ci[Di[; tmiri FD t[mj Dibi CiYn[ jmN) trf nmivi[ an[ jmNi CiYni p>jin[ jmNi pg pr n)c[n) trO srkivi[. bgn[ CiY t[mj pg T+ir riKi[. - tmir) Dib) CY[L)n[ l>biv[li jmNi CiYn) CY[L) pr m*k) bgn[ CY[L)ai[n[ a[kb)ji siY[ ji[D[l) riKi[. - G*>TN akkD riK) _(OT sim[n) trO IAYr riKi[ an[ ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - aisnmi>Y) bCir aivvi miT[[ Vis li[, FD an[ bgn[ CiY s)Fi kri[. bgn[ CY[L) a[kb)ji trO an[ CiY a[kb)jiY) KBin) pCi[Lie j[Tli d*r T+ir riKi[. Vis Ci[Di[, bgn[ CiY n)c[ li[ an[ G*>TN a[kb)ji siY[ ji[D) airimY) b[si[. - aij aisn Dibi[ pg Dib) trO l>biv)n[ Or)Y) kri[.
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15, Gate Pose :
Steps : - Kneel on the floor with the knees hip width apart. - Stretch the right leg straight out to the right with the foot flat on the floor and the toes facing forward towards your right. - Keep your left knee directly below your left hip (so the thigh is perpendicular to the floor), and align your right heel with the left knee. - While inhaling bring your arms out to your sides, parallel to the floor with the palms facing up. - Inhale and raise the left arm up to the ceiling while keeping the right hand resting on the right leg near the knee. Your left arm should touch the left ear. - Exhale and drop your left arm to the right and slide the right palm down towards the toes, keeping the arms straight. Contract the right side of the torso, stretch the left and bend towards the right. - Put your left palm on extended right palm and join the palms of both the hands. - Stay firm on your knee. Gaze forward and hold the posture for 5 to 30 seconds. - To come out of the pose, breathe in and lift your torso and arms vertical with palms facing each other and hands shoulder-width apart. - Then Exhale and lower your arms to their sides, brining the knees together and relax. - Repeat this pose on the opposite side.
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t ir) sivc[t)) an[ tk[dir) : - G*>TN, (nt>b, KBi, biC& k[ kri[Drjj&ni sKt d&:Kivi, bLtri, si[ji, eji k[ SA#i(k|yini s>ji[gi[mi> p(rGisn krv&> n(C. p(rGisnni fiydiai[ : - ai aisn CiYn) ai>gL)ai[Y) siYL s&F)n) Sr)rn) bij&n[ p*N<pN[ tiN)n[ s&_Q bniv[ C[. - t[ Sr)rmi> rk\tp(rB\mN s&Fir[ C[ t[mj kri[Drjj&n[ m&liym an[[ IAY(tAYipk bniv[ C[. - ai aisnY) pg an[ p[T t[mj kmr p\d[Sn) mi>sp[S)ai[ mjb*t bn[ C[. - t[ kri[Drjj&, (nt>b, KBi, udr, Cit) t[mj G*>TNni Aniy&b>F{k>Dri}n[ tiN)n[ mjb*t an[ s&_Q bniv[ C[. - ai aisnY) p[Tni avyvi[ t[mj O[Osin) (k|yiS)lti vF[ C[. - ai aisnY) O[Osin) xmti vF[ C[ t[[mj Visi[rK\jiis UMDi Yiy C[. - p(rGisn dm, a^lJ<,Srd),Ol*{sL[Km siY[ tiv} t[mj VisnL) s>b>(Ft an[k tkl)Oi[mi> riCt pCi[MciD[ C[. - m*#i(pMDmi> S&w rktp\viCn) vZ(W YviY) Sr)rni z[r) kcrini[ (nkil zDp) bn[ C[. - t[ mnn[ IAYr kr[ C[ t[mj aiRm(vVismi> vZ(W kr[ C[.
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Precautions and Care : - Those with recent surgery, injury, inflammation or swelling in the Knees, hips, shoulders, arms or spine should avoid the Gate pose. Benefits of the Gate Pose : - This pose tones and stretches the side of the body from the hips to the fingers. - It improves blood circulation and increases spinal flexibility. - Strengthens the legs and core muscles around the abdomen and waist area. - Opens and tones the spine, outer hip, shoulders, abdomen, hamstrings and chest. - Stimulates and tones the abdominal organs and lungs. - Increases lung capacity and encourages deeper breathing. - Alleviates asthma, allergies, colds, flu and other respiratory ailments. - Flushes fresh blood through the kidneys which helps eliminate toxins from the body. - This pose stabilizes the mind and builds self-confidence.
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16, piVi[<_inisn :
pw(t : - bgn[ pg a[kb)jin[ aDk[li riK) tiDisnmi> T+ir uBi rCi[. bgn[ CiY k[D pr T[kvi[. - Vis li[ an[ k&dki[ mir) bgn[ pg a[kb)jiY) 3 Y) 4 O*T C*Ti kri[. - Vis li[ an[ tmiri FDn[ 90 jmN) trO G&mivi[. - tmiri Dibi pgn[ 45 Y) 60 jmN) trO t[mj jmNi pgn[ 90 jmN) trO O[rvi[. - bgn[ pgn) a[D)ai[ smr[K riKi[. - bgn[ CiY p)q piCL le nmAkir m&Wimi> ji[D) t[mn[ p)qn) mQymi> livi[. - Vis li[ an[ mAtk piCLn) trO le p)qn[ kmin aikir[ viLi[. - Vis Ci[Di[, FD aigLn) trO nmiv) tmir&> nik l>biv[li jmNi pgni G*>TN pr T[kvi[. bgn[ pg T+ir riKi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - Vis li[, kmrmi>Y) s)Fi Ye F)r[ F)r[ FD t[mj bgn[ pgni p>jin[ Dib) trO O[rvi[. - Vis Ci[Di[, FD aigLn) trO nmiv) tmir&> nik l>biv[li Dibi pgni G*>TN pr T[kvi[. bgn[ pg T+ir riKi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - aisnmi>Y) bCir aivvi miT[[ Vis li[, kmrmi>Y) s)Fi Ye mAtk t[mj FD 90 G&miv) mQymi> livi[. - Vis li[, k&dki[ mir) bgn[ pg a[kb)jin) nJk liv) t[mj CiY n)c[ le tiDisnmi> T+ir UBi rCi[.
t ir) sivc[t)) an[ tk[dir) : - G*>TNni Aniy&b>F, G*>TN, (nt>b, KBi k[ p)q ni sKt d&:Kivi, eji k[ SA#i(k|yini s>ji[gi[mi> aisn krv&> n(C. - li[C)ni a(t UMci dbiN, )dyri[g, sirNgi>q, k[D-vi, ziDi k[ mrDi Y) p)Dit) jyIkta[ ai aisn krv&> n(C.
16, Pyramid Pose or Intense Stretch Pose :
Steps : - Stand in the Mountain pose with your feet together and the arms on the waist. - Inhale and jump feet out 3 to 4 ft apart keeping your hands on your waist. - Inhale and slowly turn your torso 90 to the right. - Turn your left foot 45 to 60 and right foot 90 to the right. - Align your right heel with the left heel. - Bring your hands behind your back and touch your palms so that they are facing each other in the prayer pose behind your back. - Move the folded palms as high up the middle of your back as is comfortable. - On an inhalation lift your head up and arch your back. - On your next exhale lean forward over the straight right leg and slowly touch your nose to the right knee. - Keep both the legs straight. - Hold this pose for 5 to 30 seconds while breathing normally. - Now inhaling lift your torso up. Slowly turn your torso and feet to the left. - While exhaling lean forward over the straight left leg and slowly touch your nose to the left knee. Keep both the legs straight. - Breathing normally hold this pose for 5 to 30 seconds. - To release the pose, inhaling lift your torso up. Slowly turn the torso 90 to front. - Inhale, jump move your feet close to each other and lower the hands back down and return to the erect position. Precautions and Care : - Avoided in case of pain, surgery or injury to the hips, back, knee, hamstrings or shoulders. - Avoid if you have high blood pressure, heart ailments, hernia, sciatica, dysentery or diarrhea. Yoga Simplified - Module 1 Page 73
piVi[<_inisnni fiydiai[ : - piVi[<_inisn kri[Drjj&, (nt>b, udr t[mj pgni Aniy&ai[n[ tiN)n[ mjb*t an[ s&_Q bniv[ C[. - t[ kri[Drjj&, grdn, KBi, ki[N) t[mj ki>Din[ cpL an[[ IAY(tAYipk bniv[ C[. - Cit), KBi, (nt>b an[ )dyn[ p*N<pN[ Ki[l[ C[ t[mj G*>TNni Aniy&b>F{k>Dri}n[ tiN)n[ s&_Q bniv[ C[. - t[ p[Tn) aispisn) vFir[n) crb) d*r kr) AY*Lti GTiD[ C[. - p[Tni avyvi[, ykZt t[mj (p_iiSyn[ mi(lS YviY) picnSIkt s&Fr[ C[. - ai aisn s>(Fvin) tkl)Omi> riCt pCi[MciD[ C[. - ai aisn Sr)rn[ CTidir bniv[ C[ t[mj cC[ri[, ai>K an[ viL t[jAv) bniv[ C[. - t[ mgj t[mj p*ri s>v[dnt>#in[ Si>t kr) riCt pCi[MciD[ C[. 17, pXisn :
pw(t : - jm)n pr d>Disnmi> T+ir b[si[. bgn[ pg a[kb)jiY) 1 Y) 1.5 O*T d*r riKi[. - jmNi[ pg G*>TNmi>Y) viL) jmNi pgni[ p>ji[ Dib) siYL pr m*ki[. - Dibi[[ pg G*>TNmi>Y) viL) Dibi pgni[ p>ji[ jmN) siYL pr m*ki[. - bgn[ CiYni a>g*qi an[ tj<n)n) Ti[c a[kb)ji siY[ ji[D) di[, bik)n) ai>gL)ai[ l>biv[l) riKi[{Xinm&Wi}. bgn[ CiYni ki>Di bgn[ G*>TN nJk T[kvi[. - tmir) p)q t[mj mAtk s)Fi riKi[. - ai>Ki[ b>F kr) bgn[ nski[ri oiri F)r[Y) UMDi Vis li[.
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Benefits of the Pyramid Pose : - This pose strengthens, stretches and tones the legs, hips, abdomen and back muscles. - Increases flexibility in the spine, neck, shoulders, elbows and wrists. - Opens the heart, chest, shoulders and hips. - It lengthens the hamstrings. - Removes excess fat around the belly and reduces obesity. - Massages the liver and stomach and improves digestion. - It corrects the posture, improves the complexion, hair and eyes. - This pose alleviates arthritis. - Calms the brain and soothes the entire nervous system. 17, Lotus Pose :
Steps : - Sit on the floor by spreading the legs forward. Keep your legs 1 to 1.5 feet apart. - Bend right leg at the knee and place it on the left thigh. - Bend left leg at the knee and place it on the right thigh. - Let the tips of your thumb and index finger touch each other and keep other fingers straight (Jnana Mudra). - Rest the wrists of both the hands near respective knees. - Keep your back and head erect. - Close your eyes and breathe deeply and slowly through both the nostrils.
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- Vis l[t) vKt[ nikmi> Cvini GOi<N oiri sss... avij uRpnn Yvi[ ji[ea[. - ai avij mZd& t[mj at*T rC[vi[ ji[ea[ t[mj Vis l[t) vKt[ p[T n(C pr>t& Cit) Ups)n[ bCir aivv) ji[ea[. - Ryirbid F)r[Y) Vis Ci[Di[. Vis Ci[Dt) vKt[ gLimi> Cvini[ GOi<NY) CCC... avij uRpnn Yvi[ ji[ea[. - ai avij mZd& t[mj at*T rC[vi[ ji[ea[ an[ Vis Ci[Dt) vKt[ Cit) a>drn) trO jv) ji[ea[,p[T IAYr rC[v&> ji[ea[. - ai p\miN[ sBinpN[ Visi[rK\jiis cil& riK) ai IAY(tmi> 5 (m(nT IAYr rCi[. {ai ujjiy) p\iNiyim C[.} - aisn Ci[Dvi miT[ pC[li bgn[ CiY bij& pr li[, bgn[ CiY vD[ pkD)n[ Dibi[ pg G*>TNmi>Y) s)Fi[ kri[ Ryirbid jmNi[ pg G*>TNmi>Y) s)Fi[ kr) bgn[ pg siY[ riK) d>Disnmi> b[si[. - aij (k|yi Dibi[ pg n)c[ an[ jmNi[ pg upr rC[ a[ r)t[ Or)Y) kri[.
t ir) sivc[t)) an[ tk[dir) : - ai aisn K*bj srL Ci[viY) ki[epN jyIkt t[ kr) Sk[ C[. - G*>TN k[ pgn) G*>T)n) eji k[ SA#i(k|yini s>ji[gi[mi> aisn aRy>t sivFin)p*v<k krv&>. fiydiai[ : - pXisn a[ p\iNiyim, a[kig\ti an[ Qyin miT[n&> u_im aisn C[. - ai aisn Sr)r, mn an[ aiRmi vrc[ s>vi(dti AYip[ C[. - t[ siFkn[ Si>(t, gi>B)y< an[ prm-ain>d bx[ C[. - t[ c[tit>#in[ Si>t kr) riCt pCi[MciD[ C[. - t[ Cit), KBi, kri[Drjj&, kmr, siYL, pgn) G*>T) an[ G*>TNn[ cpL t[mj IAY(tAYipk bniv[ C[. - ai aisn pgn) G*>T), G*>TN, (nt>b, udr t[mj kmrni Aniy&ai[n[ tiN)n[ mjb*t an[ s&_Q bniv[ C[. - ai aisn Sr)rn[ CTidir bniv[ C[. - t[ bIAtp\d[S, kri[Drjj& t[mj m*#iiSyn) (k|yiS)lti vFir[ C[. - t[ udrni avyvi[mi>> rk\tp(rB\mN vFir) p[Tni ri[gi[ aTkiv[ C[. - pisn picn s&Fir[ C[ an[ kb(jyit mTiD[ C[. - t[ A#i)ai[n) mi(sk s>b>(Ft tkl)Oi[mi> riCt pCi[MciD[ C[ - t[ bFi ri[gi[ni[ niS kr) siFkn[ d)Gi<y&Oy ap[< C[. - ai aisnn) siY[ ujjiy) p\iNiyim krviY) (vciri[ ai[Ci Yiy C[ an[ mn Si>t Yiy C[.
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- Inhaling should be done in such a way that while inhaling the touch of air is experienced in the nose and a hissing sound ssssa of breath is produced. - Keep the sound constant and smooth. - During inhalation the abdomen should not bulge out and the chest need to be expanded. - Then exhale out slowly in such a way that while exhaling the touch of air is experienced in the throat and a hissing sound hhha of breath is produced. - Keep the sound constant and smooth. - During exhalation chest should go inside and abdomen should remain steady. - Continue this conscious breathing for about 5 minutes. (This is Ujjai pranayama.) - To release the pose; bring the hands beside the waist, straighten the left leg at the knee, straighten the right leg, get both the legs together and take the sitting posture. - Repeat this pose with the right foot on top (first bending the left leg). Precautions and Care : - This posture is very simple and anyone can practice it. - Be careful in case of ankle and knee injury. Benefits : - Lotus pose is best suited for Pranayam, meditation and concentration. - It harmonizes the body and the 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. - Stretches, strengthens and tones the ankles, knees, hips, abdomen and lower back muscles. It also improves the posture. - It stimulates the pelvis, spine and bladder. - Increases circulation in the abdominal organs. - It prevents abdominal diseases. - Removes constipation and improves digestion. - Eases menstrual discomfort. - It removes all diseases. Bestows longevity. - Ujjai Pranayam in this pose calms the mind by controlling the thoughts.
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18{ 18{a}, pvnm&ktisn - 1 :
pw(t : - jm)n pr cRti s*e jiai[. bgn[ CiY bgn[ bij& pr an[ CY[L)ai[ jm)n siY[ Yi[D) dbiv[l) riKi[. - Vis li[ an[ tmiri[ Dibi[ pg G*>TNmi>Y) vi>ki[ viL) jm)n prY) uqivi[. jmNi[ pg T+ir an[ jm)n siY[ dbiv[li[ riKi[. - bgn[ CiY vD[ Dibi G*>TNn[ pkD) tmir) Dib) siYLn[ Cit) an[ p[T sim[ dbivi[. - Vis Ci[Di[, mAtk jm)n prY) uqiv) p)qmi>Y) vi>ki vL) tmir) CDpc) Dibi pgni G*>TNn[ aDkivi[. - tmiri[ jmNi[ pg T+ir an[ jm)n siY[ dbiv[li[ riKi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - aisnmi>Y) bCir aivvi miT[; - pC[li mAtkn[ jm)n pr n)c[ li[, - Ryirbid bgn[ CiY C*Ti> kr) Sr)rn) bgn[ bij& jm)n pr riKi[. - Vis li[ an[ tmiri[ Dibi[ pg s)Fi[ kr) jm)n srsi[ riKi[. - ai aisn tmiri jmNi pg vD[ Or)Y) kri[.
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18a, Gas Release Pose - 1 :
Steps : - Lie down flat on the floor on your back with the palms by your side facing downwards. - Exhale and while inhaling lift up your left leg and bend it at the knee. - Keep your right leg straight along the floor. - Hold your left knee with both the hands and press your left thigh against your stomach and the chest. - Exhale, lift the neck, bend it and place the chin on the knee of the folded left leg. - Keep your right leg straight along the floor. - Breathing normally hold this pose for 5 to 30 seconds. - To release this pose ; - Lower the head back on to the ground, - Release the arms and place them beside the body. - Inhale and straighten your left leg. - Repeat this pose with the other leg.
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pvnm&ktisn - 2 :
pw(t : - jm)n pr cRti s*e jiai[. bgn[ CiY bgn[ bij& pr an[ CY[L)ai[ jm)n siY[ Yi[D) dbiv[l) riKi[. - Vis li[ an[ bgn[ pg a[k siY[ UMck) jm)nY) 90 K*N[ s)Fi riKi[. - bgn[ CiY jm)n srsi riK) CiYni p>ji jm)n siY[ dbiv[li riKi[ t[mj pg s)Fi an[ akkD riKi[. - Vis Ci[Di[,bgn[ pg G*>TNmi>Y) vi>ki viLi[, bgn[ CiY G*>TNn) Ort[ v)TiD) tmir) bgn[ siYLn[ Cit) an[ p[T sim[ dbivi[. - bgn[ pgni G*>TN t[mj G*>T) a[kb)ji siY[ ji[D[li riKi[. - Vis Ci[Di[, mAtkn[ jm)n prY) uqiv) p)qmi>Y) vi>ki vL) tmir) CDpc) bgn[ pgni G*>TNn) vc[ aDkivi[. - AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. - aisnmi>Y) bCir aivvi miT[; - pC[li mAtkn[ jm)n pr n)c[ li[, - Ryirbid bgn[ CiY C*Ti> kr) Sr)rn) bgn[ bij& jm)n pr riKi[, - Vis li[ an[ bgn[ pg s)Fi kr) jm)nY) 90 K*N[ akkD riKi[, - Vis Ci[Di[, bgn[ pg F)m[ F)m[ Or)Y) jm)n pr livi[. - Yi[D) vir jm)n pr s&e rC)n[ airim kri[. t ir) sivc[t)) an[ tk[dir) : - KBi k[ grdnni sKt d&:Kivi, SA#i(k|yi aYvi Ejini s>ji[gi[mi> ai aisn TiLv&> ji[ea[. - sirNgi>q aYvi Crs-msin) b)mir)mi> ai aisn krv&> n(C. - sgBi< A#i)ai[a[ ai aisn krv&> n(C. fiydiai[ : - ai aisn udr, grdn t[mj kmrni Aniy&ai[n[ tiN)n[ mjb*t an[ s&_Q bniv[ C[. - t[ (p_iiSy, ykZt, bri[L, ai>trDi t[mj m*#iiSyn[ t>d&rAt bniv[ C[. - t[ B*K ud\)%t kr[ C[, picn s&Fir[ C[ t[mj kb(jyit an[ g^s-p\ki[pmi> riCt aip[ C[. - t[ kmLi[ t[mj (p_iiSyn) ay b)mir)ai[ mTiD[ C[. - Sr)rni ai>t(rk avyvi[mi>> rk\tp(rB\mN vFir) t>d&rAt) s&Fir[ C[. - t[ v>yRv t[mj np&>skti siji kr[ C[.
18b, Gas Release Pose - 2 :
Steps : - Lie down flat on the floor on your back with the palms by your side facing downwards. - Exhale and while inhaling slowly raise the legs at 90 to the floor. - Keep your legs and hands straight. - Exhale and bend both the legs at the knees. - Clasp the folded legs with both the hands and press your thighs against the stomach and the chest. - Keep the knees and ankles joined together. - Exhale, lift the neck, bend it and fix the chin between the knees. - Hold this pose for 5 to 30 seconds while breathing normally. - To release the pose; - Straighten the neck and bring the head onto the floor. - Release the arms and place them beside the body. - While inhaling straighten both the legs to 90 to the floor. - Exhale and slowly lower the legs back to the supine position. Precautions and Care : - This pose should be avoided in case of pain, stiffness or injury of the neck or shoulder. - Must be avoided in case of hernia or piles. - Pregnant women should avoid this pose. Benefits : - This pose stretches, tones and strengthens the abdominal, neck and back muscles. - Beneficial for the liver, spleen, intestines and urinary bladder. - It improves appetite and digestion. Helps to get rid of gas and constipation. - Jaundice and enlarged liver can be cured by this pose. - Blood circulation is increased to all the internal organs. - It cures sterility and impotence.
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19, Svisn :
aisni[ kyi< bid a>t[ Svisn krv&> aRy>t aivyk C[. a>t[ Svisn krvimi> n aiv[ ti[ yi[gisni[ krvini liB p*N<pN[ mLti> nY). yi[gisni[ni ayis dr(myin Sr)r smg\pN[ K[>cit&> Ci[viY) Sr)rni ai>t(rk avyvi[ t[mj smg\ Vsnt>#i, r&(Fri(BsrNt>#i, picnt>#i ,Xint>#i an[ bF) a>t:A#iiv) g\>(Yai[ u_i[Jt Ye (k|yiS)l Yiy C[. ai tn nv) p(rIAY(tn[ smjvi, t[n[ an&$p t[mj an&k*L Yvi Sr)rn[ Yi[Di[ smy aipvi[ aRy>t aivyk C[. td&pri>t Sr)r t[mj mnn[ Si>t Yvi an[ p*v<vt simiy IAY(t m[Lvvi miT[ pN airim aipvi[ j$r) C[. Svisn dr(myin UMG) n jti> sBinti jiLv) riKv) K*bj j$r) C[. ni[MF : Svisn simiy r)t[ yi[gisnni ayisni a>t[ krvimi> aiv[ C[, pr>t& t[ aisni[ ni ayis dr(myin aYvi ti[ aisni[ ni ayis p*v[< pN Yik utirvi miT[ kr) Skiy. Svisn pw(t : - kqN an[ smtl jm)n ps>d kri[. - aispisn&> vitivrN AvC, (nm<L an[ mni[Cr Ci[v&> ji[ea[. - bCirni[ Gi[MGiT Kl[l pCi[MciD[ n(C t[n) Kis tk[dir) li[. - tmiri Sr)rn) l>bien) S[tr>J aYvi kimLi[ jm)n pr piYri[. - Sr)r pr j$(ryit j[Tlij kpDi pC[ri[. - tmiri Sr)rn[ p*r[p*@> l>biv) n[ jm)n pr s*e jiai[. - b[ CiY tmiri (nt>bY) Yi[Di d*r jm)n srsi riKi[. - b[ CiYn) ai>gL)ai[ sC[j viL[l) t[mj CY[L) c_i) riKv). - tmiri b[ pg vc[ 1 Y) 1.5 O*T a>tr riKi[ an[ pgni p>ji b[ bij& pr nmiv) di[. - tmir&> mAtk piYrNi pr T[kvi[. - tmir) ai>Ki[ F)m[Y) b>F kri[. ai>Kni Di[Li Si>t an[ (nIOk|y rC[vi ji[ea[. - tmir&> miM[ b>F riK) jDb&> sC[j Ki[l) tmiri b[ jDbini di>t a[kb)jiY) Yi[Di d*r riKi[. - ai>K an[ cC[riY) S$ kr) pgni a>g*qi s&F) Sr)rn[ Q)l&> Ci[D) di[. - p\Si>t an[ giQ t>WivAYi p[di Yvi di[. - nik vD[ AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> airim kri[. - Sr)r Si>t Yti> Visi[rK\jiis m>d YS[, mn IAYr YS[ an[ (vciri[ pN n(Cvt\ Ye jS[. - p*N< p\Si>t avAYimi>> EIWyXin l&t Yiy C[ an[ mn (n(v<cir bn[ C[. - mZt Sr)rn) miOk Si>tpN[ s*e rCi[.
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19 , 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 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 the session, but can also be done to rest in between Asanas when needed or even before starting the session. Corpse Pose Steps : - Select a firm flat ground. - The environment must be clean, serene and very pleasant. - Ensure that there are no extraneous disturbances. - Spread a mat or rug of your body's length on the ground. - Wear the most minimum of clothes. - Lie down full length and comfortable on the mat with the hands down and a little out from the hips. - Slightly curl your fingers while keeping the palms turned upwards. - Keep your feet 1-1.5 feet apart and let the feet fall out to either side. - Rest your head on the mat. Gently close your eyes. - The eyeballs should remain still and passive. - Slightly open your jaws; the teeth should be parted a little. Keep your mouth closed. - Relax the whole body, including the face. Let the body feel heavy. - You should be in a peaceful trance. - Breathe naturally through your nose and relax. - You will notice that as your breathing slows down your mind also stabilizes and all mental activities slowly come to a stop. - The total relaxation phase is that moment from where you'll realize nothing, feel nothing, hear nothing, sense nothing and your mind will be in a total blank state. - Just like a dead body lie perfectly still.
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- s>p*N< tijg) p\it n Yiy Ryi> s&F) mn an[ Sr)rn) ai (nm<L an[ ax&F avAYimi> airim kri[. - ai aisnni ni[ ki[e (nFi<r)t smy nY), t[ Yi[D) (m(nTY) len[ aDFi klik s&F) kr) Skiy C[. - ai aisnmi>Y) bCir aivvi miT[ pC[li UMDi Vis li[, Ryirbid b[ CiY an[ pgn) ai>gL)ai[ Cliv) Sr)rn[ p*N<pN[ jig\t kri[. - ai>Ki[ b>F riK) bgn[ G*>TNn[ Yi[Di Cit) trO le F)r[Y) Dib[ pDK[ Ye jiai[. Ryir bid ai>Ki[ Ki[l) b[qi Ye jiai[. - Yi[D) vir b[s) rC) Sr)r pr p*ri[ kib& m[Lyi bid CLv[ rC)n[ UBi Yiai[. - b)J ki[epN p\vZ(_i S$ krvi pC[li> aispis Yi[D&> Cln-cln krv&>. fiydiai[ Svisnni fiydiai[ : - Svisn Sr)r an[ mn vc[ s>t&ln p\AYi(pt kr[ C[ t[mj Sr)r an[ mnn[ (v~i>(t ap[<[ C[. - t[ mnn[ AvAY, (AYr,Si>t an[ (nm<L bniv[ C[. - mgjn) tiN d*r kr) t[n[ s>p*N< (v~im aip[ C[. - t[ Sr)rni Aniy&ai[n) tiN GTiD[ C[. - t[ Sr)r an[ mn b[n[ tijg) an[ nvJvn bx[ C[. - SvisnY) mn an[ ligN)ai[ pr kib& aiv[ C[ t[mj[ min(sk (Knti/udi(snti d*r Yiy C[. - t[niY) anisIkt t[mj v]riyBivni jigZt Yiy C[. - t[ aiRm(vVis vFir[ C[ an[ s>kpSIkt (vksiv[ C[. - Sr)r an[ mnni[ Yik GTiD[ C[ an[ UMG s&Fir[ C[. - t[ yin, a[kig\ti, AmrNSIkt an[ min(sk jig$ktimi> vZ( kr[ C[. - Sr)r an[ mnn[ uRsiC an[ tijg) sBr bniv[ C[ t[mj vZRv aTkiv[ C[. - t[ Yik, aAvAYti, aj>pi[, aslimt), By, CtiSi, (nriSi, (c>ti an[ x&Fti d*r kr[ C[. - smg\ nv<s (sATm{mjjit>#i}n[ Si>t kr) riCt pCi[MciD[ C[. - cyipcyn) p$k|yi m>d kr[ C[ t[mj dy an[ Visi[rK\jiisn) g(t pN kib&mi> liv[ C[. - t[ Sr)rmi> rktp(rB\mN ud$t kr[ C[. - miYini[ d&:Kivi[, ai>trDini[ si[ji[, dm, mF&p\m[C, aJN<, kb(jyit, apci[, a(nWi, li[C)ni UMci/n)ci dbiN an[ k[D-vi j[v) b)mir)ai[mi> riCt pCi[MciD[ C[. - dyn) simiy tkl)Oi[ d*r kr[ C[.
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- Remain in this psychosomatic relaxation phase till you feel totally refreshed. - There is no fixed time for this posture. It can stretch from a few minutes to even half-an hour. - To come out, first begin to deepen the breath, then move the fingers and toes awakening the body. - Bring the knees towards the chest and roll over to left side, keep the eyes closed. - Open the eyes slowly and gently bring yourself back up into a sitting position. - Compose yourself for a minute in the sitting position. Then stand up without any abrupt motion. - Before resuming your normal routine move around a bit. Benefits of the Corpse Pose : The corpse pose relaxes and harmonizes the mind and the body. 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 the mind. Provides better control over the mind and emotions and relieves depression. - Develops a sense of detachment. - Improves self-confidence and develops strong will power. - Decreases fatigue and provides deeper and sounder sleep during night time. - Increases focus, concentration, memory and mental awareness. - Controls ageing process and charges the body and the 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, constipation, indigestion, insomnia, diabetes, blood pressure and lumbago. - It cures general cardiac problems.
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XinXin-m&Wi :
pw(t : - AvAYtip*v<k airimY) s&Kisn k[ pisnmi> jm)n pr b[si[. - tmir) p)q an[ grdn s)Fi an[ T+ir riKi[. - tmiri b[ CiYn) tj<n) {a>g&qi pis[n) pC[l) ai>gL)} an[ a>g&qin) Ti[c a[kb)ji siY[ aDkivi[. - bik)n) bF) ai>gL)ai[ s)F) t[mj Yi[D) (S(Yl riKi[. bgn[ CiYni ki>Di bgn[ G*>TN nJk T[kvi[. - ai>Ki[ b>F kr) nik vD[ F)r[Y) UMDi Vis li[. - ai IAY(tmi> aptm 15 (m(nT IAYr rCi[. fiydiai[ : - Xinm&Wi mnn[ Si>t kr[ C[ t[mj min(sk tiN, udis)nti, (Kti an[ g&Asin[ kib&mi> riK[ C[. - AvAYti, prm Si>(t an[ prm ain>dn) an&B*(t Yiy C[. - Sr)rni bFi Aniy&ai[ tiNm&kt Ye (v~i>(t pim[ C[. - bFi t>#ii[n[ s&m[Lmi> liv) aiKi Sr)rt>#in& s>t&ln s&Fir[ C[. - Xint>#in[ mjb*t an[ s&_Q bniv[ C[. - Xinm&Wi mnn) sBinti, a[kig\ti an[ AmrNSIkt s&Fir[ C[. - Vsnt>#in) kiy<S)lti an[ kiy<xmti vFir[ C[ t[mj rktp(rB\mN s&Fir[ C[, - t[ B*K uGiD[ C[ an[ picn s&Fir[ C[.
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Gyan Mudra :
Steps : - Sit comfortably either in Sukhasana (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 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 for minimum 15 minutes.
Benefits : - This pose calms the mind and is helpful in controlling tension, depression and anger. - Induces serenity, tranquility and bliss. - All the muscles are relaxed. - It balances and harmonizes the entire system. - Tones and strengthens the nervous system. - This pose improves awareness, concentration and memory. - Gyan mudra improves the respiratory system and circulation. - It improves appetite and digestion.
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iNiyim p\iNiyim : yi[gisnni[ Sr)r an[ mn b[n[ tiNm&kt kr) t[mn[ p\iNiyimni ayis miT[ t]yir kr[ C[. p\iNiyim a[ p\ic)n Birt)y yi[g)ai[a[ (vksiv[l) Visi[rK\jiis prni (ny>#iNn) kLi C[. p\iN a[Tl[ p\iNSIkt an[ aiyim a[Tl[ (ng\C aYvi (nymn. p\iNSIkt a[ JvnSIkt C[, Jvndiyk Uji< C[. aim p\iNiyim a[ Visi[rK\jiisni (ny>#iN oiri p\iN pr kib& m[Lvvin) a[k p\(k|yi C[. aipN[ a[k (dvsmi> lgBg 21,600 Vis lea[ C)a[. p\Ry[k Vismi> aipN[ p\iNviy& {aiÎksjn} Sr)rn) a>dr lea[ C)a[ j[ aipNi Sr)r an[ mnn[ Uji< an[ uRsihY) Br) d[[ C[. p\Ry[k uC\vismi> a>girviy& {kib<n-Diyi[ksieD} aipNi Sr)rmi>Y) z[r) kcri[ bCir kiQ[ C[. p\iNiyim aipNi Sr)rmi> p\iNviy& an[ a>girviy&n&> s>t&ln jiLv) riK[ C[ t[mj aiKi Sr)rmi> p\iNSIktn&> yi[y (vtrN kr[ C[. p\iNiyim yi[y smy[ an[ yi[y p(tY) krvimi> aiv[ ti[ t[ Sr)r an[ mnn[ cmRkir)k r)t[ airi[y an[ t>d&rAt) bx[ C[. (ny(mt, m>d an[ UMDi Visi[rK\jiis Sir)(rk an[ min(sk tiN, li[C)n&> dbiN t[mj dyni Fbkirin&> (nymn kr[ C[. t[ min(sk dbiN, (c>ti an[ yg\ti GTiD[ C[ t[mj Sr)r an[ mn AvAY an[ Si>t Yiy C[. p\iNiyim O[Osi, p[T, ai>trDi, ykZt t[mj m*#iiSyn) kimg)r) s&Fir) Sr)rn[ t>d&rAt bniv[ C[. p\iNiyim Sr)rmi> rktp(rB\mN s&Fir[ C[, aim Sr)rni bFij a>gi[n[ vFir[ p\miNmi> p\iNviy& mL[ C[ an[ Sr)rni z[r) kcrini[ (nkil zDp) bn[ C[. p\iNiyimY) Sr)r mjb*t an[ s&_Q bn[ C[ t[mj ai>K tYi cC[ri[ t[jAv) bn[ C[. Visi[rK\jiis j[m F)mi an[ m>d Yiy C[ t[m aiy&Oy li>b& Yiy C[. p\iNiyim ni cir GTki[ C[ ; 1, p*rk - nik vD[ Vis le O[Osi p*N<pN[ Brvi, 2, k&>Bk - p*rkY) O[Osin[ p*N<pN[ Br) Visn[ a>dr ri[kvi[, 3, r[ck - nik vD[ Vis bhir kiQ) O[Osin[ p*N<pN[ Kil) krvi, 4, biH k&>Bk - r[ckY) O[Osin[ p*N<pN[ Kil) kr) Visn[ bhir ri[kvi[. p\iNiyimni m&y p\kiri[ C[ ; 01, s&Kp*v<k p\iNiyim, 02, an&li[m-(vli[m p\iNiyim, 03, kpilBi(t p\iNiyim, 04, aInsir p\iNiyim, 05, BIA#iki p\iNiyim, 06, ujjiy) p\iNiyim {pini n>br 76 pr j&ai[}, 07, B\imr) p\iNiyim, 08, niD)Si[Fn p\iNiyim, 09, S)tl) p\iNiyim, 10, S)tkir) p\iNiyim, 11, s&y<B[dn p\iNiyim.
Pranayama : Yogic poses will relax the body and mind completely and prepare the both for Pranayama. Pranayama is a breathing technique developed by the ancient Indian Yogis. Pranayama is a Sanskrit word means controlling the breath or Prana or energy. Prana is a vital life force or life energy. It is a method of regulating or restraining this life force through systematically controlled breathing. We take approximate 21,600 breaths every day. With each inhalation, 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. Pranayama balances oxygen and carbon dioxide in our body and distribute the vital life force throughout our 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. Pranayama improves overall health by improving the functioning of the lungs, abdomen, intestines, kidneys and pancreas. Pranayama improves blood circulation, so more oxygen reaches all parts of our body and toxins are removed easily. Pranayama strengthens the immune system. It makes us strong and potent with radiant eyes and bright face. Slower the breathing, longer is the life. It improves the quality of our life. There are four parts Pranayama ; 1, Puraka - Inhaling through the nostril(s) and filling the lungs fully, 2, Kumbhaka - Retaining breath within the lungs, 3, Rechaka - Exhaling through the nostril(s) and emptying the lungs completely, 4, Bahya Kumbhaka - Retain the breath outside with empty lungs. Major types of Pranayama are ; 01, Sukhapurvaka Pranayama, 02, Anuloma-Viloma Pranayama, 03, Kapalbhati Pranayama, 04, Agnisar Pranayama, 05, Bhastrika Pranayama, 06, Ujjayee Pranayama ( See P. No. 77 ), 07, Bhramari Pranayama, 08, Nadi shodhana Pranayama, 09, Sheetali Pranayama, 10, Sheetakari Pranayama, 11, Surya bhedan Pranayama.
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piyin) iNiyim p( piyin) an[ srL p\iNiyim p(t : - AvAYtip*v<k airimY) K&rS)mi> k[ jm)n pr b[si[, p)q an[ grdn s)Fi an[ T+ir riKi[ t[mj ai>Ki[ b>F riKi[. - b[ nski[ri vD[ F)m[Y) mZd&tip*v<k UMDi[ Vis li[ an[ O[Osin[ p*N<pN[ CviY) Br) di[. {p*rk} - Visn[ AvAYtip*v<k 5 Y) 15 s[k>D O[Osimi> ri[k[li[ riKi[[. {k&>Bk} - F)m[Y) nik vD[ Vis bCir kiQ) O[Osin[ p*N<pN[ Kil) kri[. {r[ck} - Visn[ AvAYtip*v<k tiN k[ K[Mc (vni 5 Y) 15 s[k>D bhir ri[k[li[ riKi[. {biH k&>Bk} - aim p\iNiyimn&> a[k ck| p*N< Yy&> kC[viy. - aivi 5 Y) 10 p\iNiyim kri[. ji[ ai p\iNiyim yi[y r)t[ krvimi> aiv[ ti[ aiKi[ (dvs tijg) an[ AO*(t<n) an&B*(t Yiy C[ t[mj mn Si>t Yiy C[ an[ Sr)rmi> CLviSni[ an&Bv Yiy C[. s&Kp*v<k p\\iNiyim : piNiyim
pw(t : - AvAYtip*v<k pisnmi> b[si[. - tmiri p)q, grdn an[ mAtk s)Fi an[ T+ir riK) Sr)rn&> s>t&ln jiLvi[. - tmiri bgn[ CiYni ki>Di bgn[ G*>TN nJk T[kvi[. - tmiri b[ CiYn) tj<n) an[ a>g&qin) Ti[c a[kb)ji siY[ Xinm&Wimi> aDkivi[. - nik vD[ F)r[Y) Yi[Di li>bi an[ UMDi Vis le Sr)r an[ mnn) tiN d*r Yvi di[. - tmiri Dibi CiYni[ a>g*qi[ Dibi nski[ri pr m*ki[, tj<n) an[ mymi B\&k&T) pr T[kvi[ t[mj ani(mki an[ Tcl) ai>gL) jmNi nski[ri pr riKi[ an[ ai>Ki[ b>F kri[. - ani(mki an[ Tcl) ai>gL) jmNi nski[ri pr dbiv) tmir&> jmN&> nski[r&> b>F kri[ an[ Dibi nski[ri vD[ cir vKt gNti Vis li[ an[ O[Osin[ p*N<pN[ CviY) Br) di[. - jmN&> nski[r&> b>F riKi[ an[ a>g*qi vD[ dbiv) Dib&> nski[r&> pN b>F kr) 16 vKt gNti Vis ri[k) riKi[. - Dib&> nski[r&> b>F riK), jmNi nski[ri prY) ai>gL)ai[ uqiv), 8 vKt gNti jmNi nski[riY) Vis bCir kiQ) O[Osin[ p*N<pN[ Kil) kri[. - Dib&> nski[r&> b>F riK) jmNi nski[ri vD[ cir vKt gNti Vis li[ an[ tmiri O[Osin[ p*N<pN[ CviY) Br) di[. - Dib&> nski[r&> b>F riK), ai>gL)ai[ dbiv) jmN&> nski[r&> pN b>F kr) 16 vKt gNti Vis ri[k) riKi[. - jmN&> nski[r&> b>F riK), Dibi nski[ri prY) a>g*qi[ uqiv), 8 vKt gNti Dibi nski[riY) Vis bCir kiQ) O[Osin[ p*N<pN[ Kil) kri[. - aim s&Kp*v<k p\iNiyimn&> a[k ck| p*N< Yy&> kC[viy. aivi 5 Y) 10 p\iNiyim kri[.
A very simple and basic Pranayama technique : - Sit comfortably in a chair or on the floor, keep your neck and spine straight. Close your eyes . - Inhale slowly, gently and deeply through both the nostrils and fill the lugs fully. (Puraka) - Hold the breath comfortably for 5-15 seconds. (Kumbhaka) - Exhale slowly through the nose. Empty your lungs completely. (Rechaka) - Hold the breath outside for 5-15 seconds without any strain. (Bahya Kumbhaka) - This completes one cycle of the Pranayama. Repeat this 5-10 times. If done properly, this would make you feel fresh and enthusiastic and your body will feel light and mind tranquil. Sukhapoorvaka Pranayama :
Steps : - Sit erect in the Lotus pose and assume the Gyan mudra. - 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. - This completes one cycle of Sukhpoovarka Pranayama. - Repeat this five to ten times. Yoga Simplified - Module 1 Page 91
ni[MF : 16 vKt gN) Vis ri[kvimi> aAvAYti k[ akLimN an&Bviy ti[ p*rk: r[ck : k&>Bkn&> p\miN 1:4:2 jiLv) riK) tmir) an*k&Lti p\miN[ Vis ri[k) Skiy. p\iNiyimni iNiyim s&Kp*v<k p\iNiyimni fiydiai[ : - p(tsrni (ny(mt Visi[rK\jiis Sr)r an[ mn b[n[ tiNm*kt kr) (v~i>(t aip[ C[. - ai p\iNiyim (ny(mtpN[ krvimi> aiv[ ti[ ri[g-p\(tkirk SIkt vF[ C[ an[> p*N< AviAy p\it Yiy C[. - t[ Visi[rK\jiisn) g&Nv_ii s&Fir) Vvsnt>#in[ AvAY an[ sbL bniv[ C[. - Sr)r an[ mnn[ pi[PN aip[ C[ an[ smg\ Xint>#in[ Si>t kr[ C[. - t[ O[Osi, udrni avyvi[ an[ Aniy&ai[ t[mj udrpTln[ IAY(tAYipk, mjb*t an[ s&_Q bniv[ C[. - Sr)rmi> rktp(rB\mN s&Fir[ C[ t[mj dy an[ rktvi(Cn)ai[n[ t>d&rAt) bx[ C[. - Sr)rni bFi Bigi[n[ pyi<t p\miNmi> p\iNviy& mL[ C[ t[mj Sr)rni z[r) kcrini[ (nkil zDp) an[ srL bn[ C[. - Avid&(pD, (p_iiSy, ykZt t[mj m*#i(pDn[ u_i[Jn[ (k|yiS)l bniv[ C[. - t[ B*K u)t kr[ C[ an[ picnSIkt vFir[ C[. - t[ Sr)r an[ mnn[ nvJvn bx[ C[ t[mj yi]vn Tkiv) riK[ C[. - Sr)r pitL&>, s&Di[L, sSkt an[ n)ri[g) bn[ C[. - t[ mnn) a[kig\ti an[ AmrNSIkt vFir[ C[ t[mj b&I t)N bniv[ C[.
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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 (In:Hold:Out). Benefits of the Sukhapoorvaka Pranayama : - The systematic breathing relaxes both the body and mind completely. - Regular practice helps improve overall health and it also enhances the immunity. - It improves breathing and tones up the respiratory system. - Nourishes the body and mind also soothes the nervous system. - Strengthens and tones the lungs, diaphragm and abdominal muscles. - Improves blood circulation also improves cardiovascular health. - Promotes oxygen supply to all the parts of the body and removes toxins effectively. - 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. - Improves concentration, memory and mental sharpness.
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#iiTk :
pw(t : - d)vi[ yi m)Nb_i) sLgiv) nini m[j k[ AT*l pr tmir) B\&k&T)n) smr[Kimi> jyi[t rC[ t[ r)t[ riKi[. - kmrimi> Cvin) Cln-clnn[ kirN[ d)vin) jyi[t W|*jv) ji[ea[ n(C pr>t& s>p*N<pN[ IAYr rC[v) ji[ea[. - d)vin) jyi[t tmir) ai>KY) 3 Y) 4 O*T d*r rC[ t[ r)t[ d)vin) sim[ pisnmi> b[si[. - tmiri p)q, grdn an[ mAtk s)Fi an[ T+ir riK) Sr)rn[ IAYr riKi[. - tmiri b[ CiY Xinm&Wimi> riK) pgni G*>TN nJk T[kvi[. - tmiri aiKi Sr)r t[mj cC[rini Aniy&ai[n[ p*N<pN[ tiNm*kt kr) airimY) b[si[. - tmir) ai>Ki[ b>F kr) nik vD[ F)r[Y) Yi[Di li>bi an[ UMDi Visi[rK\jiis li[. - Ryir bid CLv[Y) ai>Ki[ Ki[l) tmir) _(OT d)vin) jyi[t pr IAYr kri[. - ai>Kni plkiri miyi< (vni tmir) ai>Ki[mi> piN) aiv[ Ryi> s&F) a[k)Ts[ d)vin) jyi[t j&ai[. - #iiTk dr(myin UMDi Vis li[ an[ Vis Ci[Dt) vKt[ kirn&> F)r[Y) l>biNp*v<k ucirN kri[. - Ryir bid F)r[Y) ai>Ki[ b>F kr) b>F ai>K[ tmir) B\&k&T) pr d)vin) jyi[t ji[vin) ki[(SS kri[. mnmi> kirn&> rTN cil&> riKi[. - #iiTk bid n)c[ pini n>br pr vN<v[l) p(tY) yin Frv&>. ni[MF : ki[ek (c#i yi Cb) pr yin k[IWt kr)n[ pN #iiTk kr) Skiy. ai ci[pD)mi> aip[li (c#in[ kip) le d)vil pr B\&k&T)n) smr[Kimi> lTkiv) t[niY) 3-4 O*T d*r b[s) t[n[ ai>Kmi> piN) aiv[ Ryi> s&F) a[k)TS[ j&ai[. Ryir bid b>F ai>K[ ai (c#i z)NvTp*v<k ji[v&>. #iiTk kyi< bid ai>Ki[n[ q>Di piN) vD[ Fi[v) aRy>t aivyk C[. #iiTkni fiydiai[ : - #iiTk ai>Kn) GN) tkl)Oi[ mTiD[ C[ t[mj ai>Ki[n&> t[j vFir[ C[. - t[niY) a[kig\ti,g\CNSIkt,AmrNSIkt t[mj b)J an[k min(sk SIktai[ni[ (vkis Yiy C[. - #iiTkY) F]y<, aiRm(vVis t[mj b&Ini[ (vkis Yiy C[ an[ siFkn) kiy<xmti vF[ C[. - t[ eCiSIkt t[mj s>kpSIktn[ mjb*t kr[ C[. - min(sk ~m, dbiN, yg\ti an[ tiN GTiD) mnn[ Si>t t[mj IAYr kr[ C[. - t[ an[k min(sk, Sir)(rk t[mj BiviRmk yi(Fai[ an[ p)Diai[Y) m&Ikt aip[ C[. - t[ B(vOy jiNvin) SIkt, s>mi[Cn SIkt an[ b)J an[k aiyiIRmk SIktai[ bx[ C[.
Tratak :
Steps : - Light a candle or lamp and place it upon a table or stool at the level of your eyes. - Make sure there is no air turbulence in the room and the flame should burn steadily without flutter. - Sit in the Lotus pose keeping the candle at a distance of 3 to 4 feet from you. Assume the Gyan mudra. - Keep the spine, neck, head erect and the body balanced. - Relax the whole body. Relax all the muscles of the face. - Close your eyes breathe slowly and deeply for 3 to 4 times. - Now open your eyes slowly and fix your gaze on the flame. - Take a deep breath and chant long Aauumm smoothly while exhaling and gazing steadily. - Continue to gaze without blinking till you feel the strain on the eyes and they start watering. - Then close your eyes slowly and visualize the flame at the eyebrow center through the mind's eye. - Continue chanting long Aauumm silently. - Finally do meditation as described below. Note : You can do the Trataka by concentrating on an image also. You can use the image provided in this book. Cut it and hang it on a wall in front of you at a level of your eyes at a distance of about 3 to 4 feet from you, gaze it without blinking and finally try to visualize it with your eyes closed. You must cleanse your eyes with cold water after practicing the Trataka. Benefits of the Trataka : - Trataka cures many eye diseases and improves eyesight. - It Increases concentration, memory and mental power. - It develops self-confidence, intelligence and patience, also increases the work efficiency. - Strengthens the will power and decision making ability. - It calms and poises the mind by reducing stress, anxiety, fatigue & tension. - Helps in getting rid of many mental, emotional, and physical ailments and diseases. - It bestows foresight, alsohypnotic and spiritual powers. Yoga Simplified - Module 1 Page 95
kir m>#iGi[Pni fiydiai[ : - t[ mn t[ m j aispisni vitivrNn[ S& an[ (nm< L kr) Uji< Y ) Br) d[ C[ . - t[ Sr)r an[ mn vrc[ s>vi(dti AYip[ C[ t[mj Sr)r an[ mnn[ p\Si>(t, IAYrti an[ AvAYti bx[ C[. - t[ Sr)r, mn an[ ligN)ai[n[ riCt an[ airim aip[ C[. - kir ni[ jip a[kig\ti, AmrNSIkt t[mj s>kpSIkt vFir[ C[. - mgj an[ Sr)rn) eIWyi[n) (k|yiS)lti an[ kiy<xmti vFir[ C[. - t[ an[k p\kirn) min(sk an[ aiyiIRmk SIktai[ bx[ C[. yin : - svir[ 4:45 viy[ Uq) aDFi klikmi> d>tFivn, Si]c, Anin eRyi(dY) prvir) 5:15 viy[ yi[giyis S$ kr) di[. - si] p\Ym bFi yi[gisni[ agiu smjiyi p\miN[ kri[. - bFi yi[gisni[ kyi< bid 15 (m(nT Svisn kri[. - Ryirbid bid lgBg 10 (m(nT s&Kp*v<k p\iNiyim kri[. - p\iNiyim bid lgBg 15 (m(nT kir m>#iGi[P s(Ct #iiTk kri[. - Cv[ tmir&> Sr)r an[ mn yin miT[ yi[y IAY(tmi> C[. - yin miT[ n)c[ dSi<v[li pg(Yyi> an&sri[. - pisn yi s&Kisnmi> b[si[. p)q t[mj grdn s)Fi riKi[. - tmiri b[ CiYn) ai>gL)ai[ prApr g*>Y) tmir) CY[L)ai[ Ki[Limi> riKi[. - tmir) ai>Ki[ b>F kr), Aniy&ai[n[ p*N<pN[ tiNm&kt kr) p\s m&Km&Wi riK) airimY) b[si[. - tmir) B\&k&(T pr yin k[IWt kr) nik vD[ F)r[Y) Yi[Di li>bi an[ UMDi Visi[rK\jiis le mnn[ p*N<pN[ Si>t kri[. - Cv[ Visi[rK\jiis pr yin k[IWt kr) Yi[D) vir miT[ nski[rimi> tmiri Visn) grm) an[ ApS<ni[ an&Bv kri[. - p\Ry[k Vis siY[ tmiri Sr)rmi> JvnSIktn[ p\v[S krt) an&Bvi[ an[ tmir) a>dr Uji<, prm Si>(t an[ prm ain>dn) an&B*(t kri[. - p\Ry[k u[rK\jiis siY[ tmiri min(sk t[mj Sir)(rk tiN, dbiN, (c>ti, ri[gi[ an[ tkl)Oi[ ai[gL)n[ tmiriY) d*r Yti> an&Bvi[. - an&Bvi[ k[ tm[ S&, p(rp*N<, ajmi, Sivt, m&kt, sv<yip), sv<X, sv<SIktmin an[ t[jAv) aiRmi Ci[. - (vciri[ k[ tm[ Sr)r an[ mnY) pr S& c]ty Ci[ an[ tmir) jitn[ Sr)r an[ mnY) p*N<pN[ alg an&Bvi[. - jyir[ tmn[ s>p*N< Si>(t an[ p*N<tini[ an&Bv Yiy Ryir[ 10 Y) 20 (m(nT miT[ s*e jiai[. {UMGv&> n(C} - Ryir bid F)r[Y) Dib[ pDK[ Ye jiai[. ai>Ki[ Ki[l) b[qi Ye jiai[. Yi[D) vir b[s) rCi[. Ryirbid ay p\vZ(_iai[ krv).
Benefits of Omkar Chanting : - It cleanses and charges the mind and the surroundings. - Increases calmness, tranquility and harmony of the mind and body. - It has soothing effect on the body, mind and emotions. - Improves concentration, memory and will power. - Improves efficiency and functioning of the organs and the brain. - Omkar chanting bestows many mental and spiritual powers. 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 Yogic poses as described above. - Do the Corpse pose for 15 minutes after completing the Yogic poses. - Exercise the Sukhapoorvaka Pranayama for about 10 minutes. - Perform the Trataka with Omkar 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 your lap. Close your eyes and completely relax your muscles and nerves. Wear a gentle smile on the face. Concentrate on the spot between your eyebrows. Take few long and deep breaths and quieten and silence the 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, pain and troubles dissolve and drain out from your body. - Feel that you are pure, perfect, birth less, 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 turning to the left side and then slowly open your eyes. - Rest for a while before resuming your routine.
Page 97
yinni fiydiai[ : - yin Sr)r, mn an[ aiRmi vc[ s&m[L AYip) t[mn[ AvAY an[ Si>t kr[ C[. - smg\ Xint>#i {nv<s (sATm} n[ riCt an[ airim pCi[MciD) BivniRmk IAYrti ap[< C[. - yin Sr)r an[ mnni tNivi[n[ d*r kr) t[mn[ p\Si>(t bx[ C[. - Visi[rK\jiisn) g(t GTviY) Sr)r Si>t Yiy C[ an[ SIktni[ t[mj p\iNviy&ni[ vpriS GT[ C[. - yinY) dyni Fbkiri, li[C)n&> dbiN t[mj ki[l[ATril GT[ C[, - t[ (c>ti, udis)nti, tiN, a(nWi t[mj sici k[ kip(nk By d*r kr[ C[. - t[ prmSi>(t, p\sti an[ prmain>dn) an&B*(t kriv[ C[. - t[ a[kig\ti, s>kpSIkt, yidSIkt, uRpidnxmti an[ sj<niRmkti vFir[ C[. - t[ Uji<, simy<, SIkt an[ aiRm(vvisn[ ut kr[ C[. - dm, miYini[ d&:Kivi[, aiFiS)S), alJ<{viyDipN&>} an[ s>(Fvi j[v) b)mir)ai[mi> riCt aip[ C[. - a>t:A#iiv) g\>(Yai[ t[mj ri[gp\(tkirk t>#in[ mjb*t an[ kiy<xm bniv) siFkni[ svig) (vkis kr[ C[. - yin siFkn[ p\kZ(t/k&drt siY[ tidiRyBivn) an&B*(t kriv[ C[. - t[ vt<minmi> Jvti> S)Kv[ C[,aiRmXin p\it kriv[ C[ t[mj a>tXi<n an[ a>t<dZ( (vk(st kr[ C[. - vZRvn) p\(k|yi F)m) kr[ C[ t[mj siFkn) JvnSIkt vFir) t[ni[ kiyikp kr[ C[. - yin Jvnmi> IAYrti an[ s>t&ln liv) siFkni yIktRvni[ s>t&(lt (vkis kr[ C[. - (mlnsir vt<N*k oiri siFkni b)ji siY[ni s>b>Fi[ s&Fr[ C[. - yin siFkmi> SiNpN an[ sCin&B*(tni[ (vkis kr) t[ni Jvn p\Ry[ni dZ(OTki[Nmi> s>p*N< p(rvt<n liv[ C[.
Page 98
Benefits of Meditation : - Meditation tranquilizes the body , mind and spirit and brings them in harmony. - Relaxes the entire nervous system and increases emotional stability. - Relieves physical and mental stresses, leads to a deeper level of relaxation. - Decreases respiratory rate, reduces consumption of energy and need for oxygen. - Decreased heart rate, lower blood pressure and drop in cholesterol levels. - It alleviates anxiety, depression, stress, insomnia, phobias and fears. - It provides peace of mind, happiness and bliss. - Improves focus, concentration, will power, memory, productivity and creativity. - It heightens energy, strength, vigour and self-confidence. - Alleviates asthma, headaches, migraines, allergies and arthritis. - Enhances the immune system, endocrine system, overall health and well-being. - Develops a sense of oneness with the environment or nature. - Helps living in the present and attain enlightenment, also develops intuition. - Decreases the aging process. Increases vitality and rejuvenation. - Makes us feel more centered, grounded and balanced. - It develops a balanced personality. - Improved relations with better, more sociable behavior. - It develops wisdom, empathy and changes attitude toward life.
Page 99

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All Rights Reserved First edition Dec - 2011

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

01, Mountain Pose :

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

02, Chair Pose :

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

03, Tree Pose :

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

pidC 04, pidCAtisn :

Yoga Simplified - Module 1

04, Hand to Foot Pose :

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

aF<ck|isn ck 05, aF<ck|isn :

05, Half Wheel Pose :

Yoga Simplified - Module 1

06, Shoulder Stand :

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

gisn 08, B&j>gisn :

08, Cobra Pose :

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

uOT/isn 11, uOT/isn :

Yoga Simplified - Module 1

Yoga Simplified - Module 1

12a, Thunderbolt pose ; 12b, Hare Pose ; 12c, Child Pose :

Yoga Simplified - Module 1

Yoga Simplified - Module 1

Yoga Simplified - Module 1

14, Beneficial Pose & Cobbler Pose :

Yoga Simplified - Module 1

Yoga Simplified - Module 1