Yoga means "union of the individual atma
(loosely translated to mean soul) with
Paramatma, the universal soul." This may
be understood as union with the Divine
by integration of body, mind, and
spirit.
Modern
yoga practice often includes traditional elements
inherited from eastern religion, such as moral and
ethical principles, postures designed to keep the body
fit, spiritual philosophy, instruction by a guru,
chanting of mantras (sacred syllables),
pranayama (breathing exercises), and stilling the mind
through meditation.
Yoga is a family of ancient spiritual
practices that originated in
India. Karma Yoga, Bhakti Yoga, Jnana
Yoga and Raja Yoga are considered the
four main yogas, but there are many
other types. In other parts of the world
where yoga is popular, notably the West,
Yoga has become associated with the
asanas (postures) of Hatha Yoga,
which are popular as fitness exercises.
Conditions & general directions for
asana practice
Listed below are traditional directions
for performing asana:
-
A glass of fresh water should be
taken before performing asanas.
-
Stomach should be empty. Asana can
be performed 8 hours after a meal, 2
hours after a glass of milk and one
hour after eating fruit.
-
Always perform asana early in the
morning. If this is not possible,the
next best time would be evening,
around dusk.
-
Rich, very dry, left-overs, very hot
or too much food should be avoided.
-
Force or pressure should not be used
while performing asana.
-
One must not go out in the cold
after performing asana.
-
Lower the head and other parts of
the body slowly; in particular,
raised heels should be lowered
slowly.
-
The breathing should be controlled
and always through the nose. The
benefits of asana increase if
pranayama is performed
simultaneously.
-
If the body is stressed, perform
savasana (corpse pose).
-
Asana should be performed in a
well-lit, clean and ventilated room.
The atmosphere should be peaceful.
-
Light physical exercises, followed
by asana, pranayama and meditation
is the ideal sequence.
1.
Shava-asana: The Corpse Pose
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1.
Lie flat on your back with your legs together
but not touching, and your arms close to the
body with the palms facing up.
2.
Keep your eyes gently closed with the facial
muscles relaxed and breath deeply and slowly
through the nostrils.
3.
Starting at the top of the head and working your
way down to the feet, bring your attention to
each part of your body, consciously relaxing it
before proceeding on to the next.
4.Remain in the shava-asana for between 3 and 5
minutes or longer. If you become sleepy while in
the shava-asana begin to breath a bit faster and
deeper. |
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2.
Padma-asana - The Lotus Posture |
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1.
Sit on the floor with the legs stretched out
straight in front.
2.
Bend the right knee and grasp the right foot
with both hands and place it on top of the left
thigh bringing the heel as close to the navel as
possible.
3.
Bend the left knee and grasp the left foot with
both hands and place it on top of the right
thigh bringing the heel as close to the navel as
possible.
4.
Both knees should be on the ground and the soles
of the feet are pointed upward. The spine is
held straight but not rigid.
5.
The position of the legs may be switched after a
period of time if the posture becomes
uncomfortable. |
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3.
Surya-namaskar - Sun Salutation
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STEP ONE: |
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STEP TWO: |
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Stand facing the direction of the sun
with both feet touching. Bring the hands
together, palm-to-palm, at the heart. |
Inhale and raise the arms upward. Slowly
bend backward, stretching arms above the
head. |
|
STEP THREE: |
STEP FOUR: |
|
Exhale slowly bending forward, touching
the earth with respect until the hands
are in line with the feet, head touching
knees. |
Inhale and move the right leg back away
from the body in a wide backward step.
Keep the hands and feet firmly on the
ground, with the left foot between the
hands. Raise the head. |
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STEP FIVE: |
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STEP SIX: |
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While exhaling, bring the left foot
together with the right. Keep arms
straight, raise the hips and align the
head with the arms, forming an upward
arch. |
Exhale and lower the body to the floor
until the the feet, knees, hands, chest,
and forehead are touching the ground. |
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STEP SEVEN: |
STEP EIGHT: |
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Inhale and slowly raise the head and
bend backward as much as possible,
bending the spine to the maximum
|
While exhaling, bring the left foot
together with the right. Keep arms
straight, raise the hips and align the
head with the arms, forming an upward
arch. |
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STEP NINE: |
STEP TEN: |
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Inhale and move the right leg back away
from the body in a wide backward step.
Keep the hands and feet firmly on the
ground, with the left foot between the
hands. Raise the head. |
|
Exhale slowly bending forward, touching
the earth with respect until the hands
are in line with the feet, head touching
knees. |
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STEP ELEVEN: |
STEP TWELVE: |
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Inhale and raise the arms upward. Slowly
bend backward, stretching arms above the
head. |
Stand facing the direction of the sun
with both feet touching. Bring the hands
together, palm-to-palm, at the heart. |
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