Smart Guide To Yoga (Free pdf EBook)

Smart Guide To Yoga(Free pdf EBook)



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Savasana yoga

Savasana

Savasana (Sanskrit: s'ava-sana, "Corpse Pose", alternately spelled Shavasana or Sarvasana, and also known as mrta-asana) is a yoga asana often used to begin and conclude a yoga session.

It is a relaxing posture intended to rejuvenate one's body, mind and spirit.

While savasana is a good way to reduce stress and tension, it is not recommended for meditation as it has a tendency to induce sleepiness. If afflicted by drowsiness or restlessness of the mind while performing savasana, increase the rate and depth of breathing.

1. Lying on your back, spread arms and legs, about 45 degrees from the sides of your body. Tilt head slightly back so it rests comfortably. Make sure you are warm and comfortable; if you need to, place blankets under or over your body.
2. Close the eyes, and start by deepening the breath using dirga pranayama. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.
3. Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles. Consciously release and relax any areas that you find. If you need to rock or wiggle that part of your body from side to side.
4. Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation.
5. Stay in savasana for 5 to 15 minutes.
6. To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position. When you are ready, slowly inhale up to a seated position."

   Following practice, when one is in savasana, the body is often in the anabolic state of metabolism during which cells can repair and rejuvenate themselves. Organs and tissues are “built up” (increasing muscle mass, bone growth). The opposite state is catabolic metabolism. It’s counter-productive to have both states occurring at the same time, so there are signals in the body which switch from one to the other, and most of those signals are hormonal.

   n yoga, when certain poses are done which affect the glands of the endocrine system, certain hormones are produced which bring the body into the anabolic state. The 8 primary endocrine glands are located in the same approximate locations as the chakras.

Sirsasana yoga

Sirsasana

Sirsasana (Shirshasana or Sirshasana) is a yoga asana (or posture) in which the body is completely inverted, and held upright supported by the crown of the head and the forearms. It is known as the king of yoga asanas.

Like all inverted positions, the practice of sirsasana increases the flow of blood to the brain, improving memory and other intellect functions. It rejuvenates the body and mind and regulates the flow of energy (prana) in the body. 

Sirsasana is a useful tool in the yogic discipline of Brahmacharya.

Physical Benefits
• Brings fresh blood to the head.
• Relieves pressure in the lower back and lower body.
• Improves balance.

Mental Benefits
• Improves concentration and memory.
• Sharpens the senses.
• Increases intellectual capacities.

Spiritual Benefits
• Allows one to look at life from a different angle.

The pose is contraindicated in the following situations: high blood pressure, heart palpitations, glaucoma, detached retina, conjunctivitis, brain disease, brain injury, menstruation, obesity, neck injury, and back injury. If you are pregnant, consult with your physician or qualified yoga instructor before doing this pose. This pose must be exited immediately if one is about to cough, sneeze or yawn. This pose is not recommended for young children.

Consult with a qualified yoga instructor before attempting Sirasana. This is an intermediate to advanced pose and should not be attempted until one has practiced a good deal of the less demanding asanas such as forward and backward bends, twists, etc. and developed a good deal of muscle strength in the neck, back, and shoulder regions. Breath control and balance are also essential. There are differing opinions between yoga schools on the correct technique for Sirsasana.

The wall may be used for support in this pose. Some yoga suppliers offer props that allow practitioners to perform a modified version of the pose. Dolphin pose (ardha sirsasana) can be used to build the upper body strength required for Sirsasana.

Balasana (child's pose) usually is held for a few breaths before and after Sirsasana. It is not wise to transition to a seated or standing position immediately following Sirsasana.

Sirsasana is practiced in Iyengar Yoga and is part of the closing sequence for the full Primary Series in Ashtanga Vinyasa Yoga. Several other yoga disciplines also practice this pose. However, inversions - including Sirsasana - are not performed in Bikram Yoga. There are mixed opinions in the yoga community as to whether Sirasana should be performed before or after Sarvangasana.

Technique

This is the standard 'Yoga' style technique, the posture is usually held for some time (several minutes).

1. Use a yoga mat, if necessary fold double to provide extra cushioning for your head.
2. Interlock the fingers of your hands and place them and your forearms on the mat. Keep the elbows fairly close together.
3. Your forearms should form an equilateral triangle, to provide maximum stability.
4. Place the back of your head into the hollow of the palms, not on the palms.
5. Rise up off your knees and take a step or two towards your head.
6. Inhale, and slowly raise the legs until they are vertical. Keep your back straight and try to relax. Breathe slowly and deeply from the abdomen.
7. Concentrate on the brain or the pineal gland between the eyebrows.
8. To come down, bend your knees and lower one leg and then the other.

 

Adho Mukha Svanasana

Adho Mukha Svanasana also called Downward Dog or Downward-Facing Dog is a popular Hatha Yoga posture or asana. Downward Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, knees about seven inches apart, spine straight and relaxed.

On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. Legs are straight. Arms are straight, elbows engaged, shoulders wide and relaxed. The heels move toward the floor. Hands and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees should be bent to allow the spine to lengthen fully.

Pressure is avoided on the wrists by pressing into the fingers and palms, directing the push upward into the hips. The head drops naturally. The heart moves toward the back wall.

The hips move up and back. Relying on the breath while holding the posture, the student takes deep, steady inhales and exhales that create a flow of energy through the body. Concentration on maintaining a slow, rhythmic, sustaining breath is most important. On an exhale, the student releases onto the hands and knees and rests

Bhujangasana Yoga Asanas

Bhujangasana

Bhujangasana (cobra position) is a hatha yoga position which strengthens the spine; stretches chest and lungs, shoulders, and abdomen; firms the buttocks; stimulates abdominal organs; helps relieve stress and fatigue; opens the heart and lungs. 

Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini. Bhujangasana is often followed by Salabhasana.

 

Balasana yoga aasan

Balasana

Balasana is a Hatha yoga posture, called "Child's pose" or "Child's Resting Pose" in English.

In this pose, the knees are bent with the lower leg on the floor. The chest can rest either on the knees or the knees can be spread to about the width of a yoga mat, allowing the chest to go between the knees. The head is stretched forward toward the ground - the forehead may touch the ground. The arms may be stretched forward or turned backwards towards the feet.

Balasana is a simple relaxation position in yoga. The pose can become rather active through breath. Many yoga instructors recommend using this pose if a rest is needed and allow students to substitute this pose for Downward Dog during a sun salutation. It is usually practiced before and after Sirsasana / Headstand.

Paschimottanasana Yoga Asanas,

Paschimottanasana

Paschimottanasana literally translated as "intense stretch of the west".

A yoga position (or asana) where one sits on the floor with legs flat on the floor, straight ahead. Lift spine long, hinge from the hips instead of the waist. Lean forward without bending your knees. Focus on bringing chest forward, not on bringing the head to the floor.

A similar frontbend is Uttanasana which is a standing front bend. Some consider Paschimottanasana to be a safer stretch since gravity is less of a factor than active flexibility in achieving flexibility in the furthest reaches of the stretch. It is more passive in its initial stages, making it a good transition between the two forms. The arms can also more easily support the upper body in this vulnerable position, and can be used

both to move further into or move out of the stretch.

Unlike Uttanasana it is also much easier to move the legs, rotating them inward or outward, abducting or adducting them at the hip, flexing or extending the knees, or enacting plantar or dorsi flexion of the ankle. These variations can be performed either as a combined stretch, to change emphasis on different tissues, or simply to take one's mind off of the hamstrings and lower back being stretched. They can be used rythmically to aid in relaxation.

Uttanasana

Uttanasana (forward bend) is a hatha yoga posture, one of the most 'popular', utilized in most hatha yoga classes.

The posture consists of standing with feet together, then hinging forward from the hips, letting the head hang, with palms placed flat on the floor near the feet.

Benefits of Uttanasana

Practitioners suggest that this posture provides the following benefits:

1. Provides a complete stretch to the entire back side of the body.
2. Rejuvenates the spinal nerves.
3. Removes depression, makes the mind peaceful and calm.
4. Tones the kidneys, liver, and spleen.
5. Increases flexibility of the spine, hips, sciatic nerves, tendons, and ligaments of the legs.
6. Improves blood circulation in the legs.
7. Calms and rejuvenates the nervous system as it soothes the brain cells.
8. Releases anxiety.
9. Provides nourishment to the facial skin, scalp, and hair roots.
10. Improves eyesight and hearing.
11. Stretches the hamstrings.

Because of its great popularity, this posture has a very large number of variations and associated techniques.

Sukhasana ("easy pose; perfect pose"), is a yoga asana (posture) that basically consists of sitting in the standard cross-legged position. While opening the hips and lengthening the spine, its relative ease on the knees makes this posture preferable to siddhasana and padmasana for many people with physical difficulties. Nevertheless, many schools don't consider it to be as effective for prolonged meditation sessions, although the 20th century Jnana Yoga guru Ramana Maharshi advocated it as suitable for attaining Enlightenment. Etymology Sukhasana, sanskrit for Easy Pose is a common pose of asana, in yoga, buddhism and hinduism. sanscrit translation sukha easy, pleasurable asana pose, posture Take sitting position stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward. Fold the legs left and right slowly at the knees and join both the soles with each other. Hold the legs at ankle by the hands. Bring the legs slowly towards yourself till they reach under the perineum. The knees should remain on the ground, body erect and gaze in front. While returning back to the original position loosen the legs and come back to the first position. While practicing, a stretch is felt under the thighs, therefore practice it carefully This posture should be healthy for the lumbar region.

Sukhasana ("easy pose; perfect pose"), is a yoga asana (posture) that basically consists of sitting in the standard cross-legged position. While opening the hips and lengthening the spine, its relative ease on the knees makes this posture preferable to siddhasana and padmasana for many people with physical difficulties. Nevertheless, many schools don't consider it to be as effective for prolonged meditation sessions, although the 20th century Jnana Yoga guru Ramana Maharshi advocated it as suitable for attaining Enlightenment.

Etymology Sukhasana, sanskrit for Easy Pose is a common pose of asana, in yoga, buddhism and hinduism.

sanscrit translation sukha easy, pleasurable asana pose, posture

Take sitting position stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward. Fold the legs left and right slowly at the knees and join both the soles with each other. Hold the legs at ankle by the hands. Bring the legs slowly towards yourself till they reach under the perineum. The knees should remain on the ground, body erect and gaze in front. While returning back to the original position loosen the legs and come back to the first position. While practicing, a stretch is felt under the thighs, therefore practice it carefully This posture should be healthy for the lumbar region.

Eight Limbs of Yoga

In the Yoga sutras, Patanjali describes asana as the third of the 8 limbs of classical yoga (raja yoga).

These eight limbs are: The yamas (restrictions) Niyamas (observances) Asanas (postures) Pranayama (breath work) Pratyahara (sense withdrawal or non-attachment) Dharana (concentration) Dhyana (meditation) Samadhi (realization of the true self and/or unity with god).  Asanas are the physical movements in a yoga practice. In combination with pranayama or breathing techniques, it constitutes hatha yoga. In the Yoga sutras, Patanjali describes "asana" simply as sitting meditation, suggesting meditation to be the path of samadhi, or self-realization.

Yoga Asanas

Yoga involves meditation,patience and peace. Yoga directly touches the eternal points of human's mind.
Asana, Sanskrit for "sitting posture" (asanam is 'sitting' or 'ass' / aste is 'he sits'), is a body position, typically associated with the practice of Yoga, intended primarily to restore and maintain a practioner's well-being, improve the body's flexibility and vitality, and promote the ability to remain in seated meditation for extended periods. In the context of Yoga practice, asana refers to two things: the place where a practitioner (yogin (general usage); yogi (male); yogini (female)) sits and the manner (posture) in which s/he sits. In the Yoga sutras, Patanjali suggests that asana is "to be seated in a position that is firm, but relaxed". As the repertoire of postures has expanded and moved beyond the simple sitting posture over the centuries, modern usage has come to include variations from lying on the back and standing on the head, to a variety of other positions.In the Yoga sutras, Patanjali mentions the execution of an asana as the third of the eight limbs of Classical or Raja (royal) yoga.
The word asana in Sanskrit does appear in many contexts denoting physical position, although, as noted, traditional usage is specific to the practice of yoga. Traditional usage defines asana as both singular and plural. In English, plural for asana is defined as asanas. In addition, English usage within the context of yoga practice sometimes specifies yogasana or yoga asana, particularly with regard to the system of the Ashtanga Vinyasa Yoga. That said, yogasana is also the name of a particular posture that is not specifically associated with the Vinyasa system, and that while "ashtanga" (small 'a') refers to the eight limbs of Yoga delineated below, Ashtanga (capital 'A') refers to the specific system of Yoga developed by Sri Krishnamikurti at the Mysore Palace.