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Yoga is an
important
source of exercise and healthy activity millions join in and practice
on a daily basis. 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 | YogaMore | Comping up soon -> YogaFor |
Asanas help to develop strength, flexibility, will power, good health and stabilty and thus when practiced as a whole give a person a 'stable and unified strong personality'.
General instructions before you start in this regime:
-Consult with your doctor if you have any medical condition before practicing yoga.
-Morning time is best to start. Stomach should be empty or atleast after 2 hours of food intake is good time.
-All asanas should be done with calm and composed condition.
-You should feel happy while practicing the asana's and it shouldnt be painful.
-Practicing asanas regularly at routine time. Regular prctice will benefits your body, mind and overall lifestyle.
| 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 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 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 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.
