Yogasan


Om

Yogena chittasya padena vacham
Malam sharirasya cha vaidyakena
Yopakarottam pravaram muninam
Patanjalim pranjaliranato’smi
Abhahu purushakaram
Sankha chakrasi dharinam
Sahasra shirasam shvetam
Pranamami Patanjalim
yoga_collage.jpg
Guru Brahma Guru Vishnu
Guru Devo Maheshwara


Guru Sakshat Parabrahma
Tasmai Shree Guruvey Namaha




Om Asato Maa Sad-Gamaya

Tamaso Maa Jyotir-Gamaya
Mrtyor-Maa Amrtam Gamaya
Om Shaantih Shaantih Shaantih

Yoga in itself is a science of health management rather than a method of treating disease. When yoga is combined with certain healing and therapeutic modalities, it increases the effectiveness and efficiency of those methods. Yoga can also increase health, general wellbeing and longevity. It does this by removing tensions, calming the mind, and improving vitality. Yoga generally enhances our lives on all levels.

Internation Day of Yoga : 21st June is celebrated as Internation Day of Yoga every year starting from year 2015. The day has been designated by the United Nations, and for 2021, the theme is "Yoga for well-being," with an emphasis on the holistic health of every person. Yoga is an important source of exercise and healthy activity millions join in and practice on a daily basis.

General instructions:

-Consult with your doctor if you have any medical condition before practicing yoga.

-Morning time is bext to start. Stomach should be empty or atleast after 1-2 hours of food intake is good time. 
-All asanas should be done with calm and composed condition. Try not to elevate your heart bits.
-You should feel happy while practicing the asana's and it shouldnt be painful.
-Practicing the asanas on regularly at routine time will make you towards perfection and that should bring all benefits to you body and mind.

Sequence of asana's to be followed:

Sukshma Vyayam(Warmup) -> Asana's -> Pranayam -> Meditation


Start with sukshma vyayam(warm up) before starting asana practice. One set of Suyra Namaskar is also can be consider to warm up your body. Each asana can be practiced minimum 30 seconds and multiple repeatations until you get perfect postion of the asana(Purna sthiti).The longer you stay in purnasthiti is better for your health. Practice Pranayam after the asana proactice is over. Again activating your prana system and cooling down with meditation is best way to end the daily practice.

How much practice to do:

Depending upon how much time you can spend, it can be
atleast 15 minutes to 45 minutes every day.

What to practice:

It depends upon how much you know about yoga. Beginner->Intermediate->Advance, level required respective duration as you learn and practice. e.g. for beginers can take warmup -> asanas -> pranayam each 5 minutes to start with and over period time you can extend various asana's and different types of pranayam. Plenty of informations are avaialable now days on internet now a days which can be reffered.
There are many details not covered here hence suggested approach is to learn from a Guru (Yoga Teacher). There are many kriya's (couple of them listed below) required for body cleansing time to time before actual asana practice for the final outcome of yoga practice.

Reference Begginer level Asana's to practice: (2-4 time,10-30 seconds each)
Vajrasan, Ardha Pawanmuktasan, Ekpad Uttanasan, Supta Bhadrasan, Bhujangasan, Ardha Shalabhasan, Padhastasan, Trikonasan, Shawasan.

Reference Intermediate level Asana's to practice: (4 times or above,30 seconds each)
Vajrasan, Purna Pawanmuktasan, Bhujangasan, Purna Shalabhasan, Makarasan, Uttith Dwipadasan, Padhastasan, Trikonasan, Janushirshasan, Wakrasan, Halasan, Bhu-Naman Vajrasan, Viparit Karni, Pranayam, Shawasan.

Reference Advance level Asana's to practice: (4 times or above,30 seconds each)
Vajrasan, Purna Pawanmuktasan, Bhujangasan, Purna Shalabhasan, Dhanurasan, Makarasan, Tolangulasan, Halasan, Matsyendrasan, Trikonasan,
Paschimottanasan, Bhu-Naman Vajrasan, Sarvangasan, Matsyasan, Parvatasan, Shirshasan, Shavasan, Uddyanbandh, Kapalbhati, Ujjayi, Shawasan.


List of Asanas:

Standing Sitting Sitting Lying Using Hand & Feet
Using Head & Hand
Pranayam

Taadasan

Balasan

Konasan
Purvottanasan

Shithilasan

Tolasan

Shirishasan

Kapalbhati

Vajrasan

Marjarasan

Kukkutasan

Shavasan

Tolangulasan

UrdhvaPadmasan

Bhastrika

Garudasan

Vashishthasan

Sinhasana

Makarasan

Virasan

Sarwangasan

Suryabhedan

Padangushtasan

Marichayasan

Vrushasan

Pawanmuktasan

Mandukasan

Halasan

NadiShuddhi

Trikonasan

Paschimottanasan

BhunamanVajrasan

Naukasan


Vishwamitrasan

AnulomVilom

ParivritaTrikonasan

ParivrittaPaschimottasan

Tolangulasan

SetuBhandhanasan

Wartulasan


Natarajasan

Janushirsasan

Kapotanasan

Padangushtasan

Bakasan


Jalandharband

Virbhadrasan

Malasan

Kapotanasan Adhomukh

Matsyasan

Kakasan



Mulabandh

Utkatasan

ChaturangaDandasan

Kapotanasan ArdhaBheka

SuptaMatsyasan

Mayurasan


Uddyinbandh

Santulanasan

Dandasan

Chandrasan

Viparit Matsyasan/
Supta Padmasan

Hanumanasan

Neck


Watayanasan

Bhadrasan

SuptaVirasan

Bhujangasan

Utthit Ekapadshirasan

Side Strech

Shitali

Parshvottanasan

AkarnaDhanurasan

Ushtrasan

SetubandhaShirsasan

Uttamangasan

Rotation

Ujjayi

Dakshasan

Vajrasan

Gomukhasana

Shalabhasan

Utthit Dwihastabhujasan

Kriya


Ardhachandrasan

Sukhasan  

Wakrasan

Wartulasan

Chakrasan

Neti, Dhouti, Basti, Tratak, Nauli, Kapalbhati

Sitkari

Tarasan, Uttanasan

SuptaBhadrasan

Bhunamanasan

Katiasana, Sarpasan

Utthit Dwipadasan

Lymphnode activation

Murcha, Plawini

Namaskarasan

Baddhapadmasan

ArdhaMatsyendrasan

Utthanpadasan

Urdwasanyukta Padasan

Agnisar

Bhramari

Skandasan

Gorakshasan

Matsyendrasan

EkpadUttanpadasan


Sinhmudra

Omkar

DwihastaPadasan Skandasanchalan2

Kurmasan

Padsanchalan/
SuptaMatsyendrasan


Skandasanchalan

Meditation

GeneralSurya Namaskar A, Surya Namaskar B, Chandra Namaskar


Note: Information published here is for reference purpose only. We recommend proper guidence should be taken from the trained authority for practicing these Aasana's. The purpose of these listing and grouping various Asana's on this page is for quick check  which visitor of this page can follow after proper learning/practicing. We do not take responsibility of any damages accured by following this listings.


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