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YogaLife USA

Project Self Yoga Session (1/4/14)


Handout

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Guidance to Perform Yoga Asanas..................................................................................... 3


1. Tuning the Mind ......................................................................................................... 4
2. Conditioning the Mind.................................................................................................... 4
2.1 SthitaPrarthanasana................................................................................................... 4
3. Warm-up exercises.......................................................................................................... 5
3.1 Forward Hand Stretching.......................................................................................... 5
3.2 Upward Stretching .................................................................................................... 5
3.3 Backward Hand Stretching ....................................................................................... 5
3.4 Back Hand Lifting..................................................................................................... 6
3.5 Backward Neck and Shoulder Stretch ...................................................................... 6
3.6 Back Hand Stretching With Forward Bending ......................................................... 6
4. Yoga Asanas ................................................................................................................... 7
4.1 Talasana .................................................................................................................... 7
5. Pranayama....................................................................................................................... 8
5.1 Anuloma-viloma Pranayama .................................................................................... 8

ProjectSelf Yoga Sessions: Handout Material


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Guidance to Perform Yoga Asanas


The selection of the exercises and asanas in our Yoga Sessions has
been carefully selected so that each part of your body receives proper
care and sufficient exercise.
It is recommended to perform the warm-up exercises before doing the
asanas which are simple, safe and can easily be taken up by any one
not having any health problem, weak constitution or suffering from
joint disorders. Initially give very little pause for breath, retention and
suspension.
Each asana is attitude-bound and requires conscious association of the
mind with the varying movements of the body, performed with
maximum precision and will-power. All this is intended to achieve
proper coordination, balance and control of our body and mind.
The components of Yogic Breathing Rhythm should be followed
as under
INHALATION - Breathe in
RETENTION - Hold Breath in
EXHALATION - Breathe out
SUSPENSION - Hold breathe out

Preparation
1. Wear comfortable outfit.
2. Attend natures call before starting yogic practices.
3. Yogic practice can be done before meals or 3 hrs after meals.
4. A cup of milk/tea/fruit juice can be taken if so desired 30 minutes before
the practice.
5. Spread Yoga Mat or any thick mattress.
Note: Postural exercises involving intra-abdominal compression should be
discontinued for the first three days of menstruation and also during
advanced pregnancy.

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1. Tuning the Mind


At the beginning of each yoga class, in order to raise the room's
energy as well as to relax, focus and uplift our mind, we recite some
mantra. Following is the opening chanting we use for the class.

 









Om Saha Nau-Avatu |
Saha Nau Bhunaktu |
Saha Viiryam Karavaavahai |
Tejasvi Nau-Adhiitam-Astu Maa Vidvissaavahai |
Om Shaantih Shaantih Shaantih ||
Meaning:
1: Om, May God Protect us both (the teacher and the student),
2: May God Nourish us both,
3: May we Work Together with Energy and Vigor,
4: May our Study be Enlightening and not give rise to Hostility,
5: Om, Shanti, Shanti, Shanti.

2. Conditioning the Mind


2.1 SthitaPrarthanasana
SthitaPrarthanasana : Asana for Conditioning the Mind
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1. Stand erect keeping spine, shoulder and neck straight


2. Keep feet together
3. Hands in prayer pose at chest, close eyes and concentrate on
your base and maintain balance, breathe naturally.
Benefits: Improves concentration, balances neuro-muscular system

3. Warm-up exercises
3.1 Forward Hand Stretching
Forward Hand Stretching
1.
2.
3.
4.
5.

Stand erect with feet close together


Stretch both hands forward and interlock your fingers
Inhaling bring hands inwards
Exhaling stretch hands forward
Repeat five times

Benefits: Stretches and tones up all muscles from shoulder to fingers.


Strengthen wrist, finger joints

3.2 Upward Stretching


Upward Stretching
1.
2.
3.
4.
5.

Stand erect with feet close together


Place both hands on head with fingers interlocked
Inhale deeply and stretch both hands upward
Exhale come down to starting position
Repeat five times

Benefits: Stretches and tones up all muscles above waist.

3.3 Backward Hand Stretching


Backward Hand Stretching
1. Stand erect
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2.
3.
4.
5.

Place both hands in front with fingers interlocked


Inhale, raise hands upward and stretch toward back
Exhale come down to starting position.
Repeat five times

Benefits: Stretches and tones up all muscles of abdomen and chest.


Increases flexibility in shoulder and cervical region.

3.4 Back Hand Lifting


Back Hand Lifting
1. Stand erect with feet close together
2. Interlock fingers at the back
3. Move shoulders backward, inhale raise hands upward keeping
the body straight
4. Exhale and come down to starting position
5. Repeat five times
Benefits: Stretches and tones up all muscles of chest, arm, middle
and upper back. Increases flexibility in arms and thoracic region

3.5 Backward Neck and Shoulder Stretch


Backward Neck and Shoulder Stretch
1. Stand erect with feet close together
2. Interlock fingers at the back
3. Move shoulders backward, inhale and take neck backward and
stretch hands downward
4. Exhale and return to starting position
5. Repeat five times
Benefits: Stretches and tones up all muscles of chest, arm, neck and
complete back.
Limitation: Vertigo

3.6 Back Hand Stretching With Forward Bending


Backward Neck and Shoulder Stretch
1. Stand erect with legs 2-3 feet apart
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2. Interlock fingers at the back


3. Pull shoulders backwards while inhaling
4. Exhale, bend forward and try to bring head between legs, lift
hands upward.
5. Inhale and come back to starting position
6. Repeat five times
Benefits: Stretches all muscles of complete back and legs. Tones up
abdomen, increases flexibility of bending forward.
Precautions: Cardiac & Hypertension, Spondylosis, Slip Disc.

4. Yoga Asanas
4.1 Talasana
Talasana
Type: Exercise for the spine vertical stretching
First Variation
1. Stand erect with one feet apart and spine straight.
2. Inhaling raise one arm from the front and simultaneously rising
on both the heels, arm taut, touching the ear with palm
inwards.
3. Reach maximum stretch position, maintain for some seconds in
retention.
4. Exhaling bring hands downwards slowly simultaneously
bringing heels down. Repeat with the other arm.
5. Do it four times with alternate use of arm.
Second Variation
Do exactly as above, with both the arms.
Benefits: Stretches the entire body to its full length. Relieves the
compression of the cartilages of the spine. It stretches the skeletal
muscles. Encourages freedom to and growth of the lungs, heart and
other vital organs. This energizing pose develops physical and mental
balance, stretches. It also stretches and strengthens the thighs,
calves, ankles and feet while releasing bound up energy from key
places like the ankles, under the arms, hands and fingers, spine and
waist. The rhythmic breathing helps expansion of lungs and develops
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respiratory muscles.
Precautions: Cardiac problems in acute stage, vertigo. In case of
severe back problems avoid raising the heels and going on toes.

5. Pranayama
5.1 Anuloma-viloma Pranayama
Anuloma-viloma Pranayama
1. Assume a meditative posture and use thumb and last two fingers
or little finger alone for breathing.
2. Have 2 seconds (1) suspension or pause before undertaking
deep breathing.
3. Breathe in slowly and uniformly through the right nostril to a
count of 4 seconds (2) inhalation closing your left nostril with the
last two fingers of the right hand.
4. Hold the breath, by immediately closing the right nostril with the
thumb, to a count of 4 seconds (3) retention both nostrils
closed.
5. Breathe out gently through the left nostril closing the right one
with the thumb to a count of 4 seconds (4) exhalation.
6. Breathe in immediately through the left nostril to a count of 4
seconds (5) inhalation keeping the right nostril closed.
7. Retention of breath as before, closing both the nostrils, to a
count of 4 seconds (6) retention.
8. Breathe out through the right nostril by closing the left one for 4
seconds (7) exhalation.
9. A period of expiratory standstill or a pause natural to a complete
round for 4 seconds (8) suspension.
FREQUENCY: 4 rounds. Practice both in the morning and in the
evening.
BENEFITS: Improves digestion; brings regulation and unification of
breathing movement; brings harmony between all acts of respiration;
provides beneficial effects on heart and brain.

ProjectSelf Yoga Sessions: Handout Material


www.Yogalifeusa.org, yogalifeusa@gmail.com