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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. 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. |
शरीरमाद्यं खलु
धर्मसाधनम्| (śarīramādyaṃ
khalu dharmasādhanam).
This body is surely the foremost instrument of doing [good] deeds. Kalidasa in kumArasambhavam [5.33]
This body is surely the foremost instrument of doing [good] deeds. Kalidasa in kumArasambhavam [5.33]
Reference
Reading
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| Asanas (yoga poses)
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'.
स्थिरसुखमासनम्
॥४६॥
(sthira-sukham-āsanam ||46|| )
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 feel relaxed while performing the asana(Purna sthiti).The longer you stay in purna sthiti(final pose) is better for your health. Practice Pranayam after the asana practice. 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.
Popular Begginer level Asana's to practice: (2-4 time,10 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,20 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, Bhoo-Naman Vajrasan, Sarvangasan, Matsyasan, Parvatasan, Shirshasan, Shavasan, Uddyanbandh, Kapalbhati, Ujjayi, Shavasan.
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 benifits, you will try to learn on your own more and more 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.
