Pratyahara (Withdrawal of Senses)

Pratyahara is the fifth step of Yoga. Pratyahara is the Withdrawal and emancipation of the mind from the domination of the senses, and sensual object. Pranayama, Pratyahara and Dharana are parts of the Yoga of knowledge. This is a discipline to bring the mind and sense under control, controlling the external and internal senses which effect the equanimity and peace of mind. Years of discipline and long uninterrupted practice of the moral and ethical principles of yama and niyama, training of the body by asanas and pranayama, restraint of the senses by pratyahara and dharana, ensure the growth of the mind and of inner awareness _dyana and samadhi.

PRANAYAMA (Alternate Breathing)

The fourth step is Pranayama. Pranayama is a conscious prolongation of inhalation, retention and exhalation. The aim of pranayama is to inspire, infuse, control, regulate and balance the prana shakti (vital energy) in the body. It is essential for the purification of the mind. Pranayama is controlling the normal breathing cycle. The lungs need to be kept clean and free from bacterial diseases by an efficient circulation of blood and lymph. Pranayama increases digestion, vitality, vigour, perception and memory. The most suitable time for Pranayama is the morning hours before the dawn when the atmosphere is clean and peaceful, free from dust and full of pure air. Inhalation is an active expansion of the chest by which the lungs are filled with fresh air. Exhalation is normal and passive recoil of the elastic chest wall. There are about 50 types of Pranayama. No.1-Nadisodhana Pranayama:- The term Nadisodhana means the purification of the nerves. Sit in any comfortable posture, (Padmasana, or Sukhasana) keeping the body erect but without any stiffness. Close your left nostril with your thumb and fill in the breath through the right nostril. After full inhalation, close the right nostril and exhale slowly and steadily through the left nostril. When the lungs feel completely empty, hold the breath for a few seconds and slowly inhale through the same (left) nostril. When the lungs are full block the left nostril completely, then lift the thump from the right nostril and exhale slowly repeat the process for ten to fifteen minutes. Relax.

ASANA

The third step is Asana (posture). The literal meaning of ‘asana’ is seat. Yoga is neither an exercise nor a gymnastic competition. Asanas bring health, strength, beauty, firmness, lightness, clarity of speech and expression, calmness of the nerves and a happy disposition. The daily Asanas are a must for keeping the body fit and pure, purification of veins and nerves and promotion of general health of body. It not only effects the way your body starts functioning but also the way people perceive your confidence levels by just observing your body language. The asanas are two types, 1). Meditation, 2).To gain physical health. Yogasanas are very effective in throwing out all our body wastes and in activating our glands, on the proper functioning of which depends our health and happiness. The body is made up of seven constituent elements. They are chyle, blood, bones, flesh, fat, marrow and semen. These keep the body immune from infection and diseases. The subtle or vital energy called wind prompts breathing, movement, action, excretion, and procreation. By achieving equanimity through asanas and pranayama (control of bio-energy) we control our senses as well as our breathing, which is capable of lengthening life-span.

Yoga Training Pictures

THE EIGHT-FOLD PATH OF YOGA

The first two steps are the Yama and the Niyama eight fold process to attain the purification of body,mind and soul as well as to achieve union with the supreme being. I-YAMA (Self-restraint) these are five in numbers. 1. Non-violence (Ahimsa) 2. Truthfulness (Satya) 3. Non stealing (Asteya) 4. Self control 5. Non greed (Aparigraha) a) Non-violence : love the entire creation, not to cause injury to any living being through thought,words or deeds. b) Truthfulness: What one sees with one's own eyes, hears with one's own ears and understands through one's own brain. c) Non-stealing : Not to steal anything and not to be greedy of others wealth or possessions. d) Self-control : To keep one's sense organs, including the organs of procreation, under control and not to be tempted by the lustful enjoyments through thought, words and deeds. e) Non-greed : It means non-covetousness. II- NIYAMA (Healthy observances) Niyama also five. 1. PURITY. 2. CONTENTMENT. 3. FORTITUDE. 4. SELF-STUDY. 5. SURRENDER TO THE WILL OF GOD. a). PURITY: It implies purity, internal and external. The purity of mind. The body can be kept clean and pure. Mind's purity is achieved through giving up of attachment, jealously so that man's thinking becomes pure and clean. b). CONTENTMENT : One should be content with what ever is acquired while doing one's duty truthfully or whatever is received through the grace of God. c). FORTITUDE : It means keeping the mind detached and under control and bear pleasure and pain, heat and cold, hunger and thirst with equanimity. d). SELF STUDY : It is the study of spiritual books to gain real knowledge and spending one's time in the company of good people and sages and exchanging ideas with them. e). SURRENDER TO THE WILL OF GOD : Worship of God chanting of his name, hearing about him and thinking of him as all pervasive, omnipresent and omniscient.

Relaxation

Relaxation Man is not only living being made of bones, flesh and blood. His unfilled desires, his joys of success, his sorrows and memories of all types remain buried in depths of his mind and it is they which contribute mostly towards the formation of his nature. Mind, it is active all the time with movements as swift as they are uncontrollable. The fleeting movement of the mind dissipates its energy. One who falls prey to the mischievous designs of mind can never stick to one’s decisions, because if one gives in once, one is lost forever. To effectively combat stress, we need to activate the body’s natural relaxation response. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Most stress experts recommend setting aside at least 10 to 15 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour. A simple meditative posture is Padmasana or sukhasana (peaceful Pose), Sit in cross legged position. Maintain an erect spine and gently draw in the abdomen. In the beginning there may be some discomfort due to the friction of the mat on the floor or the strain of keeping the body erect. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. With regular practice, relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body.

Yoga protects against disease. HOW?

Yoga protects against disease. HOW? Yoga helps in achieving a higher state of consciousness on the evolutionary scale of individual development. It is the discipline of the body and mind. In other words the practice of Yoga postulates keeping the body healthy and the mind calm and peaceful, and sharp intellect, youthful looks, abundant energy, emotional maturity, composure, compassion and spiritual awareness. A health person is an individual whose thoughts and actions can find their equivalent in higher values. Yoga deals with the root cause of the problem. All problems originate from a state of imbalance between our physical, mental and spiritual levels. The Yogi trusts the five elements that constitute the external universe which are air (oxygen), water, fire, earth and either. The yoga practices of hygiene are based on utilizing these elements and relying on them. Yoga insists on organizing our behavior in the external world. When you achieve yoga, you find pure consciousness inaction and good health, resistance power, etc. when the heart works normally through the circulation of blood, it gets the blood purified by the lungs and keeps the digestive system in order, the various glands function and maintain the balance of body; and the mind works calmly and keeps the body functioning through the intricate nervous system. Yoga is a great dynamo of power which you have to tab to become a master of yourself and the world. The greatest power and energy is with you, not without you. The Yogasanas keep our brain and the whole nervous system active and functional. Lungs, Kidneys, skin, liver, spleen and many other glands help in the process of the purification of blood. The researchers analyzed, and they concluded that yoga may reduce insulin resistance syndrome-related cardiovascular (e.g. blood pressure, abnormal lipids, glucose intolerance) disease. Yoga may improve clinical outcomes and may be a useful adjunct in the management of cardiovascular disease and insulin resistance. So, there you go. Yoga may be helpful. If you have or are at risk for insulin resistance and you practice yoga, great. Keep on doing it…but, also be sure you have regular check-ups, “know your numbers” (blood pressure, glucose and lipid levels), eat right and maintain a weight that keeps you healthy.

Yoga Training Pictures

Sun Salutation (Surya Namaskar)

Sun Salutation (Surya Namaskar) The Sun Salutation, (Surya Namaskar) is a series of twelve positions performed as one continuous exercise. Each movement is coordinated with the breath. The Sun Salutation builds strength and increases flexibility. Practiced daily it will bring great flexibility to your spine and joints and trim your waist. You might find several versions of doing Sun Salutation. Multiple benefits- increases muscle mass hence more fat burning capability, and increases bone density. However, it is best to stick to one particular sequence and practice it regularly for best results. Do 12 rounds of Sun Salutation, followed by other Yoga poses and then rest deeply in relax position. Step.1 (Prayer Position) Stand with both feet touching. Bring your hands and joining them at the breast bone. Make sure your weight is evenly distributed each other. Keep the abdomen drawn in slightly, back straight, the elbows and shoulders relaxed. Step.2 (The Arch) While inhaling the breath, raise your arms upward. Slowly bend backward, stretching arms above the head. But your arms must remain straight and should touch your ears. Bend your body from wards as far as you can. Step.3 (The Compression) Hasta Pada Asana Now bring your arms forward from the front and bent your body down. Try to put the palms of your hands on the ground and place them beside your feet. In this state try to touch the knees you’re your nose, without bending the knees. Exhale. Step.4 (The one foot balance) Now take the left leg backward, bend your right knee and let it take position between the two arms, with the hands sticking to the ground. The hands and the right foot should be in one line. Now bend back as far backward as you can, throwing the chest out. Inhale. Step.5 Exhale the breath and take your right leg also to the position of the left leg. Put your heels completely on the ground. Raise your hips upwards, touch your chest with your chin and look backward through your legs. The main fulcrum of this pose comes at the base of your spine. It is like a triangle with hip joint forming the peak. Make your breath normal. Step.6 (The Flat Out) Place all your limbs on the ground except your hips which should be slightly raised from the ground. Your forehead, chest and knees should touch the ground. Place your feet flat too, Make your Breath normal. Step.7 (Up-stretch Asana) Now raise up the front portion of your body up to the chest, giving as little pressure on hands as you can. Inhale. Bend your neck as far back as you can. Follow the same sequence. Step.8 (Back in the Bhoodhar Asana) The same as in No.5. Exhale lift from the hips and push back and up. Step.9 (Back in One Foot Balance) The same as in No.4. Inhale and stop the right foot forward. Step.10 (Back in Compression) The same as in No.3. Exhale, bring the left foot forward and stop in to head-to-knee position. Step.11. (Back in Arch) The same as in No.2. Inhale and raise slowly while keeping arms extended. Step.12 (Finally in Prayer Position) Finally, return to the position No.1. Exhale and in a slow, sweeping motion, lower your hands up in to prayer portion. Repeat the sequence stepping with the left leg.

Shithilasana (infant pose)

Shithilasana (infant pose) Lie down on your stomach. Bend your right arm about 15 cm distance from your nose. Bend your right leg a little so that your right foot should come near your left knee. Your entire belly and chest should come your left knee. Completely relaxed position and breathe slowly and deeply.

Padmasana (Lotus Pose)

Padmasana (Lotus Pose) It is the one of the best remedies for indigestion, and correcting spine and leg nerve rigidity. Sit with crossing one foot on the opposite thigh and the other foot placed on the other thigh in such a way that both your heels touch each other below your navel in the middle of your abdomen, in this way, soles of your feet will stay on your thighs. Now, straighten your backbone and neck so that there is no bend at your waist. Place your hands on your knees.

Mayurasana (Peacock Asana)

Mayurasana (Peacock Asana) Sit on your knees bend a little forward, join your elbows together and rest your palms on the ground. Keep a distance of 3 or 4 cm between your wrists. Keep the hands firm. Now bring down your abdomen slowly on your joined elbows. Balancing the weight of the entire body on the elbows, stretch your legs. Now inhale and lift your face in the front of your legs in the rear from the ground and try to make them parallel to the ground. Your head and legs should be in level with each other. Stay in this posture for a few moments, then put your feet on the ground first and exhale. Benefit: 1. Enhance the working power of the kidneys and the digestive organs. 2. Removes all the disorders of wind, bile and phlegm, 3. It increases blood circulation in the body and purifies the blood, 4. This gives beauty and oja to the body, 5. Sluggishness of the liver and hepatic torpidity are removed and 6. Also helps to check obesity.

Suptavajrasana

Suptavajrasana First sit in vajrasana. Now stand up on your knees and set your feet apart, so that you can sit on the ground between them. The feet will again be in lying position. Place your hands on the front part of your feet. Bend backward and let your elbows rest on the ground one by one. Hang your neck backward so that your eyes are also pointed backwards. In the final stage, lower the hole of your back on the ground. Stretch your hands backward while inhaling. Now remove the gap between your knees if there is any. Stay in this position for a little while. Normalize your breath and stay in this posture for one or two minutes. Benefit: 1. The knees, thighs, waist, abdomen, spine, neck and ankles are strengthened. 2. The kidneys and the organs of procreation, in both the women and men, are toned up. 3. It relieves hot temper and physical and mental exhaustion.

Vajra Asana (Namaaz Asana)

Vajra Asana (Namaaz Asana) Steps: 1. Bend your legs and sit on your knees by placing your heels under your hips. 2. The heels should be open but the toes should be joined and the feet would be all on the ground. 3. Keep the body erect and the head well poised. 4. Observe normal breathing. 5. Place your hands on your knees while keeping the arms straight. 6. Maintain the pose for 3 to 5 minutes. You can sit in this posture at any time of the day even after eating your food or after traveling a long distance. This will give rest to your tired legs. You can practice it while reading also. This asana is as useful as it is easy. Benefit: The main benefit derived from this particular asana is that since the entire weight of your body is lying on the soles of your feet, it initiates fast digestion by applying pressure at that part of your feet where the roots of your stomach, intestines, colon, etc. are located.

Halasana (plough pose)

Halasana (plough pose) Lie down on your back and stretch your body. Putting pressure on your hands, lift your legs slowly and make with them an angle of 90* level. Put more pressure on the hands, lift your waist also and take your legs beyond your head with feet touching the ground. In this position, the legs will remain joined. The hands will stick on the ground, and breathing should remain normal. Stay 10 seconds and bring your legs back to 90* angle very slowly, stay here for a few seconds and then place the legs down on the ground. Relax completely. Benefits It helps to cure backache and fatigue of legs. It also gives strength to pancreas, spleen, kidneys and liver.

Sarvangasana (sholder stand)

Sarvangasana (sholder stand) Lie flat on the back and keep the arms along side the body in relaxed manner with the palms facing down. Raise your legs slowly while putting pressure on your hands. Start inhaling. Bring your legs to a 45 degree and stay a while in this position. Then bring them at 90 degree and stay for a few moments. Now raise your waist also and take the legs beyond your head, making them parallel to the ground, exhale while doing so. Lift your hands from the ground, bend the arms from the elbows, put your hands on your back, and raise your legs upward with your elbows resting on the ground and your hands on your back. In this position your chin should bury itself in to your chest; your entire body from feet to shoulders should be erect. Breathe in the normal way. Ensure that the head remains on the ground while lowering the legs. Benefits It helps in activating the blood flow towards the neck and head. Our entire body organ in this region are nourished and strengthened. As the name suggests, it in fact gives nourishment and strength to all parts of the body. The disorders of the thyroid, tonsils, neck, lungs and ears are removed. The strength of the brain and the nerves is increased, eye sight is improved, wind is controlled and blood purified. Headaches and jaundice are checked. Through the proper functioning of the thyroid, it improves the functioning of all parts of the body. The circulatory, respiratory and alimentary systems of the body get great strength. It makes the spine elastic and provides youthful vigor.

Nouka Asana (Boat Pose)

Nouka Asana (Boat Pose)

Start with keeping your chin on the ground and hands stretched out on top. Slowly raise only one leg and the opposite arm up to your comfort level. Also raise your chin and chest a bit, as you inhale. Keep your eyes fixed on one singly point as a source of support as you disengage completely from all other routine hassles. Hold the position for a count of 20 taking the support of the second arm and leg. While releasing the pose, gently exhale and lower the arm, chest, chin and leg. Repeat the same sequence for the same duration on the second leg and opposite arm.

Finally, once you have initiated the movement, it is time to raise the bar to the next level. This time raise both your legs straight up. Then gently raise both your arms and finally the chest and thin as well. Doing all this as you inhale, hold till a count of 20. Now lower yourself down patiently, while exhaling,

Benefits.

The main benefit derived in that this massaging movement helps release all the excess heaviness from the digestive system.

Dhanurasana (Arch-shape Asana)

Dhanurasana (Arch-shape Asana)Lie down on the ground with your face downward Inhale deeply. Bend your legs and grasp your ankles with your hands, keeping all the five fingers of your each hand on the inner side of the legs. First raise the bind part of the body and then raise your chest also. Bend your neck backwards and look at the sky. There should be a tug of war between the legs and hands, so that your entire body comes to rest on your navel. Bend your body in a bow shape. Slowly come back to the original position while exhaling the breath, and relax in relaxation asana.

Bebefits

This asana provides full exercise to the spine which becomes more elastic. It benefits the kidneys. Entire digestive area is stretched, by which abdominal disorders are cured. It also provides sufficient exercise to the neck, ribs and lungs. It helps remove obesity. It helps cure menstruation and uterus disorders. The heart becomes strong. 

Bhujanga Asana (Up-stretch Asana)

Bhujanga Asana (Up-stretch Asana) Lie down abdomen, leg stretched out, touching the ground with your forehead. Let your palms touch the ground just below your shoulders and as wide apart as your chest. Now raise your elbows a little. Stay in this posture for sometime and then come back to the original position, exhaling. Repeat for two rounds and relax. (a Exhale completely when lying flat. (b) Inhale slowly as you gradually raise the head and spine to form the hood. (c) Retain the breath so long as you remain in the pose. (d) Exhale slowly as you come down to your original position. Benefits. It is specially a useful asana for the kidneys. The neck, shoulders and spine get strength. The glands of the neck and tonsils get influenced favorable. The body gets youthful elasticity. It causes an abundant flow of blood towards the backbone. It is a very useful asana for strengthening the heart.

Shalabhasana (Sea-saw Pose)

Step-1 Step-2 Shalabhasana (Sea-saw Pose) Lie down the ground with your face downward. Join your heels and keep your feet on the ground. Your chin should rest on the ground. Place your hands under your thighs in such a way that the palms should stick to the thighs. Now raise your legs and the hind portion of your body up to the waist, while inhaling. Do not bend your legs. Stay in this position for sometime and then come back slowly exhaling the breath and taking your hands out. Relax and loosen your body, while keeping your right cheek on the ground. Benefits. All parts of the abdomen get fully exercised. It keeps the heart, shine and lungs healthy and strong. It saves us from the diseases of the heart obesity is also cured.

Pavanamukthasana (Compression Asana)

Step-1 Step-2 Pavanamukthasana (Compression Asana) • Lie flat on the back and stretch both your legs. • Now inhale and press your bent legs on your chest with both hands. • Interlock the fingers around the knees. • Stay in this position on some time. Suspend the breath for 5 seconds stretch the legs straight and return to the starting position. • Repeat this process with your right leg and then with both the legs. Advantages: This asana regulates the wind in the body. It brings the wind down, so that it can be easily exhausted through the anus. The wind then does not cause disorders in the stomach, and constipation is also relieved. It also helps in keeping away the diseases of the lungs and the heart. Obesity and excessive fat of the abdomen also diminish.

Warm up

Step-2 Warm up Lie down straight on the mat. Keep the feet together and arms resting at their respective sides and slowly raise your right leg, straight and stretched out up to 45* Maintain the pose for 5 seconds while suspending the breath. Exhaling as you begin to down and relax some time. Then raise your left leg same as step-2 Step-3 Put your legs together without bending your knees stretch your toes and raise your legs just up to a 45 degree elevation. Inhale as you do so. Maintain the pose for 5 seconds. Keep a steady rate of breathing at this point while releasing the legs down. Step-4 Lie down straight on the mat like as step-1 (Relax pose). Raise your right leg straight up to 90* elevation, inhaling as you take your legs up. Hold the position up to a count of 20. Then bring the legs down, Relax. Step-5 Raise your legs up together from the ground up to 90* while inhaling, without bending your knees. Keep your palms facing the sky. Stay in this position for some time. Then bring the legs down, Relax.

Relax pose

Step-1 Relax pose This Asana is the best way to de-stress in the least amount of time. All it needs is an ability to dissociate yourself from the mind completely, cutting out all the mundane routine thoughts that most of your precious energy. Start by lying down straight on your back with a little distance in your legs and arms (palms facing up).Leave the body absolutely loose. Take one long and deep breath, and as you exhale, just “let go” of all the restlessness, hectic, routine hassles, leaving the body almost lifeless on the ground. Begin by easing out the tension right from the tips of your toes to the finger joints, soles of your feet, heels, ankles, up towards the skin bone, calf muscles and the knees.

SUKHASANA (Peaceful pose)

SUKHASANA (Peaceful pose) Sit in a cross legged position, and begin with deep and gentle breathing. Maintain an erect spine. Place hands on knees and relax. Close your eyes and start normal breathing for 4 to 6 minutes. Breath slowly and deeply, keeping your attention on your breath.

Benefits of Yoga

1. Keeping the body fit and pure.
2. Increases mental and physical energy.
3. Improves the blood circulation system.
4. It provides mental relaxation
5. Increases concentration.
6. Asana makes the body flexible.
7. Stomach, lungs, liver, spleen and spinal cord are strengthened by regular practice.
8. Digestive systems become healthy.
9. Asana helps to keep all the uterus disorders away.
10. The kidneys and the organs of procreation, in both the women and men are toned up.
11. Gives strength and energy to the brain.
12. Reduces the fatness of the body.
13. The body gets youthful elasticity.
14. Helps remove obesity.
15. Makes the spine elastic, relieves backache.

Instructions before starting yoga:

1. The best time to practice yoga is early morning.
2. It is preferable to practice them after bathing, because bathing makes the body light and fresh.
3. Wear loose cloths.
4. Don’t practice yoga during menstrual periods.
5. Asanas can be done in the evening also, if the stomach is empty.
6. Do yoga in a proper ventilated room.
7. Practice of Yoga is open to all, from children 14 years to old men of 85-90years.
8. The food should be light, easily digestible, and natural as far as possible.
9. It may be necessary to drink a full glass of warm water or a cup of tea,
10. Should spread a carpet and there on a blanket on a level ground and then only perform Asanas.
11. Do not start the next asana until your breath has become normal after an asana.
12. The Asanas must be learnt from a guru or a person who has thorough knowledge of the subject.

Yoga Training- About Yogasanas.

Yoga is an art and takes into purview the mind, the body and the soul of the man in its aim of reaching Divinity. This is a physical process regulating the inflow of breath in the two nostrils.

Yoga is an ancient Indian body of knowledge that dates back more than 5000 years ago. The practice of Yoga Postulates keeps the body healthy, and the mind calm and peaceful.  Today, interest in heath consciousness is attracting people from all over the world to earn better health in body and contentment in mind. Yoga keeps our inner body and inner mind clean & clear to lead a life of benevolence. When you achieve Yoga, you find pure consciousness in action and good health, resistance of power etc.

Yogasanas are very effective in throwing out all our body wastes and in activating our glands, on the proper functioning of which depends our health and happiness.

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