INTERNATIONAL YOGA DAY 2021 | GUIDELINES FOR BEGINNERS OF YOGA

 JUNE 21 - INTERNATIONAL YOGA DAY 2021

" INHALE THE FUTURE ;EXHALE THE PAST "

 LETTING GO IS THE HARDEST ASANA

   JUST  BREATHE.......

  YOGA  IS  THE  ULTIMATE  PRACTICE,.                 YOGA  BEGINS WITH  LISTENING .

      HAPPY INTERNATIONAL YOGA DAY  - 2021

International yoga day

Why yoga day is celebrated on june 21 ?

                   ✦ June 21 is the longest day of the year. Yoga also gives us the long life.So international yoga day celebrated on that day.    
                   ✦ First yoga day was celebrated on June 21, 2015.
                   ✦ Indian PM Shri Narendra Modi proposed to celebrate June 21 as international yoga day in the year 2014.
                   ✦ It is celebrated to make people understand the benefits and importance of yoga.

Guidelines for beginners of yoga :

                   ✦ Yoga practice should be performed in a calm and quiet environment with a relaxed body and mind.

Yoga in a peace place

                  ✦ It should be done on a empty stomach or light stomach. Consume small amount of honey in lukewarm water if you feel weak.

                  ✦ Light and comfortable cotton clothes are preferred to facilitate easy movement of the body.

                  ✦ In case of chronic disease / pain / cardiac problems , a physician or a yoga therapist should be consulted prior to performing yogic practices.

                  ✦ During practice , session should begin with a prayer or invocation as it creates a conducive environment to relax the mind.

                  ✦ Yogic practices shall be performed slowly in a relaxed manner, with awarness of the body and breath.

                  ✦ Do not hold the breath unless it is specially mentioned to do so.

                  ✦ Do not hold the body tightly or jerk the body.

                  ✦ Perform the practices according to your own capacity.

                  ✦ End the session with deep silence.

                  ✦ Food or bath may be taken only after 20 to 30 min after practice 

VRIKSHASANA - TREE POSE

VRIKSHASANA - INTRODUCTION :

         Vrikha - tree

         This asana makes the posture of your body steady, straight  and strong like a tree.

VRIKSHASANA

PROCEDURE:

          ✦ Stand straight with your feet at a distance of 2 inches from one another.

          ✦ Focus on a point in front of your eyes and then let a long deep breath out.

          ✦ Slowly bend your right leg and raise it up. Rest it's sole on the inner thigh of your left leg.

          ✦ Take care that your heel is touching the perineum area.

          ✦ After steadying yourself in this posture, take a deep breath in and slowly raise your arm over your head and join your hands so that your palms touch each other in namaskar pose.

          ✦ Breathe in and out normally in this position for about 10 to 30 seconds.

          ✦ Breathe out slowly after remaining in this position for about 10 to 30 seconds and then bring your arms down slowly.

          ✦ Now lower your right leg to the ground and stand straight.

          ✦ Take a deep breath in and then exhale.

          ✦ Now repeat the whole process with your left leg.

BENEFITS:

            ✦ Vrikshasana increases the balance, steadiness and alertness of the brain.

            ✦ Improves neuromuscular co-ordination.

            ✦ Strengthens your legs, thighs, spine, shoulders and arms.

            ✦ Increase the alertness of your brain and helps you to complete your work with increased focus.

            ✦ Tones your leg and arm muscles.

            ✦ Strengthens the ligaments in your ankle and feet.

            ✦ Best pose for posture related complaints.

            ✦ Reduce the risk of sciatica.

            ✦ Grants stability to mind and body.

            ✦ It gives us a optimum posture.

LIMITATIONS:

              People suffering from arthritis, vertigo and obesity should refrain from doing this asana.

   We all should include this vrikshasana in the daily routine and get the adorable benefits from it

         

TRIKONASANA OR TRIANGLE POSE

TRIKONASANA -INTRODUCTION

 Trikon - triangle

Shape between legs is a triangle and hence the name triangle pose.

TRIKONASANA

PROCEDURE:

      ✦ Stand straight. Spread your legs at a comfortable distance from each other.

      ✦ Slowly raise your arms so that they are in line with both your shoulders.

      ✦ Ensure that your arms are straight and leveled not above or below, not front or behind each other.

      ✦ Keep your left foot straight, turn your right foot at an angle of 90 degree.

      ✦ Take a long deep breath in and while exhaling slowly bend your body towards the right from your hip.

      ✦ Try to touch your right ankle with your right hand.

      ✦ Raise your left hand up towards the sky. Turn your head upwards and keep your sight on the left hand.

      ✦ If it is difficult to touch your ankle, extent your hand as far as you comfortably can.

      ✦ Stay relaxed in this position for a while. Breathe in and out normally. Feel your whole body relaxing.

      ✦ Inhaling slowly come back to the upright position and straighten your right foot.

      ✦ Next turn out your left foot out and repeat the same asana.

BENEFITS:

      ✦ Simple and useful asana.

      ✦ It strengthens the back muscles and prevent the occurence of flat foot.

      ✦ It stimulates abdominal organs.

      ✦ Improves digestion. Cures indigestion and constipation.

      ✦ Gives mobility to hip joint and neck.

      ✦ It makes us calm, relax and tension free.

CONTRAINDICATIONS:

      The persons with the following disease should not perform this asana,

               ✦ Chronic knee, neck and hip injuries.

               ✦ Hypotension and hypertension

               ✦ Diarrohea

               ✦ Migrane

               ✦ Slip disc

MODIFICATION:

         Parivrita trikonasana: (revolved triangle pose)

PARIVRITA TRIKONASANA

                     Procedure is similar to that above mentioned triangle pose. The only difference is that if you turn your right leg out,you have to touch the right ankle with your left hand instead of right hand.

TADASANA OR MOUNTAIN POSE

TADASANA - INTRODUCTION:

 Tadasana is also known as mountain pose or palm tree pose.

     ➤ It is a simple standing asana.

     ➤ It is a key asana for all standing yoga postures.

     ➤ Like a mountain we should stand tall, firm and erect. Because of this reason, it is also called as mountain pose or palm tree pose.

     ➤ It is very easy and every body can do it.

     ➤ We should not neglect tadasana as it is a simple pose. It is the base for all standing asanas.

TADASANA

PROCEDURE:

    ✦ Stand straight with both your feet are 2 inches apart.

    ✦ All the parts of the foot are well spread and placed on the ground, such that every part of the foot evenly touches the ground.

    ✦ Lift your hands front till your shoulder. Keep your palm facing each other.

    ✦ Then interlock your fingers together. Now slowly bend your wrist outward.

    ✦ Taking a deep breath in slowly lift your arms up above your head, while keeping them in the line of shoulders.

    ✦ Keep your body steady in this position. Slowly raise your heels up from the ground and stand on your toes without losing your balance or moving your feet.

   ✦ It may be difficult to maintain balance in the beginning. To help achieve balance you can try focusing at a single point in front of your eyes.

   ✦ Stay in this position for about 10 to 15 seconds. Breathe in and out normally.

   ✦ Then slowly breathe out and lower your heels back to the ground.

   ✦ Slowly release the interlock of your fingers. Bring the arms down and come back to the standing position.

BENEFITS

   ✦ Practicing this asana daily will help you to improve your balance.

   ✦ Improves posture.

   ✦ It strengthens thighs, knees and heels.

   ✦ Brings stsbility to body and mind.

  ✦ Activate lymphatic system and boost immunity.

LIMITATIONS:

  Persons with heart problems, vertigo and varicose veins should not do tadasana. Also pregnant women should avoid doing this asana.

SURYA NAMASKAR - ASANAS AND PROCEDURE

 Surya namaskar introduction and benefits, click here

  In this article surya namaskar procedure and asanas are described in detail.

SURYA NAMASKAR ASANAS:

Surya namaskar contains 12 steps and 8 asanas ; The 8 asanas are listed below,

    ✦ Pranamasana

    ✦ Hasta uttanasana

    ✦ Pada hastasana

    ✦ Ashwa sanchalanasana

    ✦ Dandasana

    ✦ Ashtanga namaskara

    ✦ Bhujangasana

    ✦ Parvatasana

PROCEDURE:

    ✦  Stand straight both the feet together.

    ✦ Ensure that your arms are by the side of the body and your chin is parallel to the ground.

    ✦ Balance the body equally on both the feet.

 1) Pranayama: (prayer pose)

              While inhaling bring the palms in front of the chest and palms infront of the chest and join together in a namaskara mudra and now exhale.

PRANAMASANA

2) Hasta uttanasana: (raised arm pose)

               While breathing in slowly stretch your body from waist up raising both your hands up above your head. Bend your head and waist backwards. Keep your legs straight.

HASTA UTTANASANA

3) Pada hastasana: (hand to feet pose)

              Slowly breathe out and bend your body forward till both palm touch the floor on the either side of your feet. Remember that while bending down both your arms and head are together.

PADHA HASTASANA

4) Ashwa sanchalanasans: (equestrian pose)

           Taking a deep breathe take your right leg back and rest your knee on the floor.Ensure that your right leg is on your toes. Knee of your left leg is at an angle of 90 degree. Both your palms are on the floor.(on the either side of left leg).Your hips are down and chin is up.

ASHWA SANCHALANASANA

5) Dandasana: (stick pose)

         While breathing out take your left leg back in such a way that it's in line with your right leg.Ensure that your hands and shoulders are in straight line. In this position slowly breathe in.

DANDASANA

6) Ashtanga namaskara: (salute with 8 parts)

        Exhale slowly. Keep both your knees on the floor at the same time and also place your chest and forehead on the floor. Ensure that your hips are up and your elbows are close to your body. 

        ASTANGA NAMASKAR PARTS :

                   2 toes of your feet

                   2 knees

                  2 palms

                  chest

                  fore head

The above mentioned are the 8 parts to be touched in the ground. Remember body weight is distributed equally in all these 8 parts.

ASHTANGA NAMASKAR

7) Bhujangasana: (cobra pose)

        Breathing in take your pelvis down and slide your head and chest forward and lift the upper section of your body till the navel and make sure that the toes of your feet are pointing outwards.Legs should be straight.

BHUJANGASANA

8) Parvatasana: (mountain pose)

       Slowly breathing out take your toes inwards. Raise your hips up to the point , so that your body takes the shape of a mountain.Ensure that both your legs are straight, palms on the floor and head is in between your arms. Try to touch your heels to the floor.

PARVATASANA

9) Ashwa sanchalanasana: 

      Bring your hips down and while breathing in bring your right leg forward. Keep the knee of your left leg on the floor and go back to ashwa sanchalanasana.

10) Pada hastasana:

       Bring your left leg also forward and while breathing out come back to padahastasana.

11) Hasta uttanasana:

      While breathing in slowly raise your body take both your hand up and come back to hasta uttanasana.Ensure that your arms and head come up at the same time.

12) Pranamasana:

        While breathing slowly out stand straight again and come to pranamasana.

         Now repeat the whole sequence with your left leg.

Limitations:

       People with increased bp should take precautions while doing surya namaskar.

IT IS PROVEN TO BE A GOOD CARDIO WORKOUT AT CERTAIN SPEED.

SURYA NAMASKAR - INTRODUCTION AND BENEFITS

SURYA NAMASKAR INTRODUCTION:

 Surya - Sun ,  Namaskar - Salutation

 In yoga we give lots of respect and importance to sun. During sunrise or sunset we will respect sun by doing surya namaskar. Exposure to sunlight is very important for our health and it has lots of benefits.

Sun is the source of energy for all living beings inhabiting earth.

   Surya namaskar is the sequence of 12 steps which include 8 asanas, which brings the body, breath and mind together. It works in all body parts and increases flexibility of the spine. This sequence of asanas makes wonders to our body.

SURYA NAMASKAR SCULPTURES

BENEFITS OF  SURYA NAMASKAR:

   There are lots of benefits can be obtained by doing surya namaskar. Important ones are listed below;

      ✦ Stimulates the nervous system.

      ✦ Helps to keep the body in shape.

      ✦ Improves cognitive functions of the body.

      ✦ Helps to build immunity.

      ✦ Increases blood circulation and helps skin glow.

      ✦ With each inhalation and exhalation, the lungs and blood are thoroughly oxygenated and the body get detoxified.

      ✦ According to experts, it benefits in bringing down the blood sugar levels and keep heart diseases away. 

      ✦ Balances glandular secretions.

      ✦ Increases metabolism.

      ✦ Increases lung capacity.

      ✦ Relaxes the mind and increases flexibility.

      ✦ It improves the posture by stretching and strengthening the muscles, joints and whole body. 

      ✦ It is an excellent cardiovascular workout helping one to lose weight.

      ✦ Improves concentration,balance and focus.

      ✦ Keep you healthy ,happy and optimistic. Decreases negativity.

      ✦ It gives us mental clarity and awarness.

After reading this, why are you waiting for tommorrow; start practising surya namaskar today itself  to lead a healthy life.

PRANAYAMA - KAPALBATI, BHASTRIKA, BHRAMARI

     The most important and essential pranayamas are ;

                      ✦ Kapal bati

                      ✦ Bhastrika

                      ✦ Anulom vilom or nadi suddhi

                      ✦ Bhramari

   Anulom vilom is already explained, click here

 In this article other three pranayamas are explained in detail.   

KAPALBATI:

          ✦ Known as forehead shining breath.

          ✦ Makes our breath longer and stronger.

          ✦ Clears our nasal passage

          ✦ In normal breathing , active inhalation and passive exhalation happens.

          ✦ Here opposite of what mentioned above happens that is, passive inhalation and active exhalation

          ✦ Procedure:

                👉 Sit straight with spine erect in sukhasana or in padmasana.

                👉 Keep hands in dhiyan mudra.

                👉 Take a deep breath in. Actively exhale don't worry about inhalation. Our body is wired to keep us alive, so exhalation will automatically happen.

                👉 Practice 3 rounds. Each round should include 50 breaths.

 BHASTRIKA:

          ✦ Known as bellows breath.

          ✦ Provides a balance of body and mind.

          ✦ Clears our nasal passage.

          ✦ It alings our body movement with our breath.

          ✦ By practising this we can able to known how to aling our breath while doing other asanas.

          ✦ Here we have to do active inhalation and active exhalation.

          ✦ Procedure:

                 👉 Sit in sukhasana or in padmasana with spine erect.

                 👉 Keep your hands in dhiyan mudra.

                 👉Then actively inhale and exhale at your possible speed. Inhalation and exhalation should be equal 

                 👉 Stop when you feel dizzy. Relax for some time and then continue.

          ✦ Limitations:

                    👉 Don't practice if you are a heart patient or have BP, 

                    👉 Don't practice if you have hernia, asthma ,TB, any disease related to lungs and stomach.

          ✦ Practice only once in a day for abaout 10 to 15 times.

   BHRAMARI:

          ✦ Known as humming bee breath, because it produces a sound similar to that of bee.

          ✦ Gives relief from anxiety and stress.

          ✦ Gives instant relief from frustration and agitation.

          ✦ It is suitable for persons with hypertension, depression and brain disorders.

          ✦ Procedure:

                  👉 Sit straight with spine erect.

                  👉 Take your thumb and close your ear.

                  👉 Place index finger over fore head just above the eye brows. Keep other 3 fingers gently over the closed eyes.

                  👉 Inhale through your nose and exhale through your mouth making the humming bee sound.The sound should be similar to 'OM sound'.

           ✦ Practise it 5 to 10 times in a day.

BHRAMARI

           ✦ Limitations:

                   👉 People with heart issues should not do too many rounds without any break.

                   👉 It will be difficult for the people with migrane to do it with eyes closed. so they can do it with oeyes open.

           "All the above mentioned pranayama should be done in an empty stomach"

     [In all pranayama and also in normal breathing, abdomen movement should happen in a correct way. That is abdomen should move out during inhalation and in during exhalation.] 

         The correct sequence of doing pranayama is 

                1) Kapalbati

                2) Bhastrika

                3) Anulom vilom or nadi suddhi

                4) Bhramari.

PRANAYAMA - TRIBANDHA

 Tri - Three ,   Bandha - spiritual lock
     Bandhas are used  for pranic healing by holding and directing the energy within seven chakras. Bandhas also tones, cleanses, energize our organs and our whole body. 
 There are three main bandhas:

       1] Jalandhar bandha - chin lock

       2] Udiyana bandha - abdominal lock

       3] Moolbandha - pelvic lock

          "MAHABANDHA - COMBINATION OF ALL THREE BANDHAS"

                Let us now see all the three bandhas one by one.
      
       JALANDHAR BANDHA:

        ✦ It is known as chin lock.

        ✦ It stimulates the thyroid and parathyroid glands.

        ✦ very good for people with thyroid problems.

        ✦ It massages the carotid sinus on both sides of  neck which keep our heart rate down

         ✦It can be done either with fullness of breath or on the emptiness of the breath.

          ✦ PROCEDURE:

                👉 Sit in the sukhasana or in padmasana if comfortable.

              👉 Spine and shoulders should be erect.Keep your hands in chin mudra.

              👉 Should not drop your neck.

              👉  Inhale and hold your breath.

              👉 Tuck your chin back and touch the chest with your chin. Then feel the lock on the chest.

                    

UDIYANA BANDHA:

       ✦ It is known as abdominal lock.

       ✦ Supports abdomen, waist and our lower back. It also protect spine during other asanas.

       ✦ Tones, massages and cleanses the abdominal organs.

       ✦ This can be only done after the exhalation of the breath.We can't do it by keeping the breath in.

       ✦ PROCEDURE:

           👉 Sit in sukhasana or in padmasana.

          👉  Keep your spine straight.

          👉 Keep your hands in chin mudra.

          👉  Inhale and exhale all the way out

          👉 Suck the abdomen in and bring it upwards towards the diaphragm. Hold it as long as possible. Release and then take breath.

                           

               

  MOOLBANDHA:

        ✦  It is known as pelvic lock.

        ✦ Strengthens our abdominal floor which supports the reproductive organs.

        ✦ It also provides a balanced and strong foundations to other asanas.

        ✦ PROCEDURE:

            👉 Sit in sukhasana or in padmasana.

            👉 Keep your spine erect.

            👉 Keep your hands in chin mudra.

            👉 Take a deep inhale and exhale all the way out.

            👉 During exhalation pull the perineum muscles upwads.

            👉 Keep them engaged as long as possible. Then release and take breath.

                    

   MAHABANDHA:

       ✦ Do all the 3 bandhas at the same time.

       ✦ Engage moolbandha first, udiyana bandha second and jalandhar bandha at last.

       ✦ Release the bandhas in reverse, that is jalandhar bandha first, udiyana bandha second and moolbandha at last.       

       " All these bandhas should be done in empty stomach"

[THESE BANDHAS CANNOT BE DONE PERFECTLY AT THE BEGINING; BUT PRACTICING IT DAILY MAKES IT PEFECT.]