Yogena chittasya padena vacham
Malam sharirasya cha vaidyakena
Yopakarottam pravaram muninam
Sankha chakrasi dharinam
Sahasra shirasam shvetam
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.
-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.
Hand & Feet
||Using Head & Hand
|Neti, Dhouti, Basti, Tratak, Nauli, Kapalbhati|
|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.|