International 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.
Yoga's
origins can be
traced to northern India over 5,000 years ago. The word yoga
was first
mentioned in ancient sacred texts called the Rig Veda. The Vedas are a
set of four ancient sacred texts written in Sanskrit.
In this web page, the effort
is to show
case the various asanas as pictorial reference how the pose looks like
when it is complete.
Reference Reading
: YogaGyan | YogaMudra
| YogaFor(Comping
up soon)
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.
Suggested sequence of
what to follow during yoga practice:
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.
|
