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शरीरमाद्यं खलु
धर्मसाधनम्| (śarīramādyaṃ
khalu dharmasādhanam). This body is surely the foremost instrument of doing [good] deeds. Kalidasa in kumArasambhavam [5.33] |
| Yoga
is a science that focuses on improving not only physical health but
also mental and spiritual well-being, which are the foundations of our
life.
There are tons of information one can read on internet. In this page we
have organized relevant information related my routine practices. I am
sure readers will benifits little bit. 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 purna sthiti is better for your health. Practice Pranayam after the asana practice is over. Activating your prana(vital enrgy) system and ending with pranayam/meditation is suggested best 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. |
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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 start with warmup then asanas followed by breathing practice each 5-10 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 a days on internet 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 helpful for the final outcome of yoga practice.
Popular Begginer level Asana's to practice: (repeate couple of rounds with each pose for 10 seconds)
Vajrasan, Ardha Pawanmuktasan, Ekpad Uttanasan, Supta Bhadrasan, Bhujangasan, Ardha Shalabhasan, Padhastasan, Trikonasan, Shawasan.
Intermediate level Asana's to practice: (repeate couple of rounds with each pose for 20 seconds)
Vajrasan, Purna Pawanmuktasan, Bhujangasan, Purna Shalabhasan, Makarasan, Uttith Dwipadasan, Padhastasan, Trikonasan, Janushirshasan, Wakrasan, Halasan, Bhu-Naman Vajrasan, Viparit Karni, Pranayam, Shawasan.
Advance level Asana's to practice: (repeate couple of rounds with each pose for 30 seconds)
Vajrasan, Purna Pawanmuktasan, Bhujangasan, Purna Shalabhasan, Dhanurasan, Makarasan, Tolangulasan, Halasan, Matsyendrasan, Trikonasan, Paschimottanasan, Bhoo-Naman Vajrasan, Sarvangasan, Matsyasan, Parvatasan, Shirshasan, Shavasan, Uddyanbandh, Kapalbhati, Ujjayi, Shawasan.
This is just a reference example of asana's listed here. In reality one can choose what suits you best. As you become consistent and starts enjoying the benefits you will try to learn on your own more and more(Swadhyay) hence its never ending and becomes part of your daily routine. Below are some of the details asana lists and relevant useful texts you may be intrested to look at.
Reference Reading:
Yoga postures pictorial form as you hover over the name of the asanas.
Brief about yoga history, Shanti Mantra, Beeja mantra, Surya Namaskar mantra
Shatkriya, the yogic body cleaning technique.
Popular HastaMudra | Brief yoga anatomy
Some of the Yoga Sutra in sanskrit with meaing
Yogic food references related to dosha the life elements.
Asanas related to improvment of certain body issues