Kundalini Yoga Poses

How Long Yoga Asanas Should Be Practised

neeraj — Wed, 02 Sep 2009 10:31:03 +0000

You must practise Yoga Asanas for at least 15 minutes in the morning, if you have very little time. On the other hand, if you have enough time, you can practise them for at least one hour. To practise Yoga Asana for 40 to 50 minutes is more than enough. Those who practise both in the morning and evening, should practise them for 40 minutes in the morning and 30 minutes in the evening. It is enough to practise Yog Asan for 30 to 40 minutes in the hot season in places like Delhi where the heat is oppressive in the months of May and June.

The Correct Sequence of Yoga Asanas

neeraj — Wed, 02 Sep 2009 10:15:26 +0000

As a rule you can begin by doing any Asana of your choice. But there are some Asanas which are to be followed by a particular Asana.

1. In the beginning Savasan should be done.

2. After doing Asanas, Savasan must be done.

3. After doing Paschimottana Asana, Chakrasan must be performed.

4. Ustrasan must be done after Halasan.

5. Matsyasan must be done after Sarvangasan.

6. Salabhasan must be done after Bhujangasan.

7. Tadasan must be done after Sirshasan.

The Number of Asanas to be Done at a Time

neeraj — Wed, 02 Sep 2009 10:11:04 +0000

If we are practising any Asana for curing a particular disease, then it is ought to do only 4 to 6 Asans related to that disease. It is enough for a common man to practise 10 to 15 Asanas daily for keeping healthy. Three schedules are being given below.

First Schedule

1. Shavasan

2. Vajrasan

3. Sukhasan

4. Bhujangasan

5. Shalabhasan

6. Uttanpadasan

7. Pavana Muktasan

8. Janushirasan

9. Nabhidarshanasan

10. Tadasan

11. Shavasan

Second Schedule

1. Shavasan

2 Siddhasan

3. Padmasan

4. Vajrasan

5. Suptavajrasan

6. Paschimottanasan

7. Chakrasan

8. Ushtrasan

9. Dhanurasan

10. Shirshasan

11. Tadasan

12. Shavasan

Third Schedule

1. Badhapadmasan

2. Yog Mudra

3. Vajrasan

4. Konasan

5. Pavanamuktasan

6. Paschimottanasan

7. Chakrasan

8. Halasan

9. Ushtrasan

10. Sarvangasan

11. Matsyasan

12. Mayurasan

13. Dhanurasan

14. Shavasan

1. At the outset for one of two weeks, the first schedule should be followed regularly.

2. After two weeks, Asans given in the second schedule should be practised for two or three weeks.

3. After practising the Asans given in the first and the second schedules, the Asans given in schedule three, should be practised.

4. All Asans, given in this book, should not be practised simultaneously. After practise of the Asans described in the three schedules, you can give up any Asan and can add any new Asan.

Which Asana Should Be Done For How Long And How Many Times

neeraj — Wed, 02 Sep 2009 10:08:50 +0000

1. Some Asanas which are done with the retention ofbreath (Kumbhaka) should be performed as long as you can comfortably retain the breath.

2. The Asanas which you practise with Kumbhaka (retention ofbreath) should be reoeated three times. Do not repeat any Asan afor more than five times.

3. Those Asanas which you practise with normal breathing, should be done only for one minute at a time. If you wish you can repeat them for a second time, but they should not be repeated for more than three times.

4. You can increase the time of Shirshasan gradually up to 10 minutes. There is no necessity of repeating it.

5. You can increase the time of Sarvangasan gradually up to 8 minutes. There is no necessity of repeating this also.

What is Yoga

neeraj — Wed, 02 Sep 2009 10:06:16 +0000

The simple meaning of Yoga is union. To add one number to another is called union in Mathematics. We want to unite ourselves with another through Yoga. For example we may say that we want to unite ourselves with our mothers or fathers or brothers and sisters, uncles, husbands, wives or with anybody. Still further, we can unite ourselves with God who is dwelling in our heart. The simple meaning of Yoga is to unite, add, meet etc. It is said that the science of Yoga was started by Lord Shanker. From time immemorial, many Rishis, great Sadhus, Saints and Yogis propounded the subject of Yoga or propagated it. The original book on Yoga philosophy is the

Yoga Sutra of Patanjali. Controlling our mental processes has been called Yoga. According to Patanjali Yoga has eight Angas:

Yam (Rules of conduct), Niyam (Vows), Asan (Postures), Pranayam (Control of breath), Pratyahar (withdrawal of senses), Dharana (concentration), Dhyan (Meditation) and Samadhi (tranquility). To remain free of disease in life or to be able to fight the diseases, we have to think seriously about these four Angas namely:

Yam, Niyam, Asan and Pranayam; and we have to think about them deeply and practise them.

Niyam(Second Step)

shankar — Tue, 11 Sep 2007 11:20:36 +0000

The second component or step of Yoga is Niyam. Niyams are also five in number. They are:—

Yam(First Step)

shankar — Tue, 11 Sep 2007 10:57:56 +0000

The first step, the first part of Yog is Yam.

There are five Yams: —

Bhramari Pranayama

shankar — Mon, 10 Sep 2007 09:43:05 +0000

Name:
The Sanskrit word “Bhramari” means the humningofa bee. During this Pranayama a sound, resembling the hum of a bee is made while exhaling.
So this Pranayama is called Bhramari Pranayama.
Technique:
Sit comfortably in Padmasana, Siddhasana or Sukhasana on a blanket or carpet. Let the waist, back, spinal column remain erect. Breathe normally. Close both your ears with the index lingers of both hands. Raise your elbows to the level of your shoulders. Now slowly draw your breath in and fill your lungs. Retain your breath. Now exhale slowly by making a sweet melodious sound like the buzzing of a bee. Go on doing so till you are completely out of breath. Lengthen the exhalation as long as possible through the nose and close your mouth while making the sound and while exhaling. Keep your tongue in its proper place. Continue this sound, which should be uniform. It should not be very light, heavy or intermittent. After full exhalation, repeat it. Do this once in the beginning. Increase it upto 20 times gradually.
Note:
Bhramari Pranayama is very easy. This Pranayama should be done in solitary place with a peaceful atmosphere. Therefore, night or early morning is the best time for this Pranayama.
Benefits:
The practice of this Pranayama makes the voice pleasant and melodious. The diseases of throat are cured and the vocal organs become strong. It increases the power of concentration and one attains peace by its practice.

Bhastrika Pranayama

shankar — Mon, 10 Sep 2007 09:40:20 +0000

Name:
The Sanskrit word “Bhastrika” means “bellows”. It is a bag make out of leather to blow the fire and increase flames. Bellows generally are used by the blacksmiths. In this Pranayama the action ofbreathing is like that of the bellows. So this Pranayama is called Bhastrika Pranayama.
Technique:
There are 3 techniques for doing Bhastrika Pranayama:
(1) With the left nostril — It is called Chandranga Bhastrika.
(2) With the right nostril — It is called Suryanga Bhastrika.
(3) With both nostrils — It is called Chandranga-Suryanga Bhastrika.

(1) Chandranga Bhastrika:

Sit in Padmasana, Siddhasana or Sukhasana on a caipet or blanket. Keep the waist, back, neck and the spinal column erect. Close the right nostril with the right thumb or index finger and bring the elbow to the level of the shoulder. Close your eyes. Now inhale and exhale slowly through the left nostril in the beginning. Slowly increase the speed of inhalation and exhalation. After 10 or 12 times, the speed of breathing should be as fast as the motion of bellows. While exhaling slap your navel region. After 20 or 25 times of inhalating and exhalating with great force, take a long breath and retain it. Hold on comfortably as long as possible. Slowly increase the time of retention. Now exhale through the right nostril by closing the left nostril with the left thumb or index finger or we can do the same also with right ring finger. After taking rest, you can begin again.

(2) Suryanga Bhastrika:
Sit in Padmasana, Siddhasana or Sukhasana on a carpet or blanket. Keep the waist, back, neck and the spinal column erect. Close the left nostril with the left thumb or index finger and bring the elbow to the level of your shoulder. Close your eyes.Now inhale and exhale slowly through the right nostril. Slowly increase the speed. After 10 or 12 times of inhalation and exhalation the speed ofbreathing should be as fast as the motion of the bellows. While exhaling, slap your navel. After breathing in and out with great force for 20 to 25 times, take a deep breath and retain it. Hold on comfortably as long as possible. Slowly increase the time of retention. Now exhale through the left nostril by closing the right nostril with the right thumb After a little rest you can start again.

(3) Chandranga-Suryanga Bhastrika:
Sit in Padmasana, Siddhasana or Sukhasana on a carpet or blanket. Keep the waist, back, neck and spinal column erect. Keep both hands on the knees in Jnana Mudra position. Close your eyes start by inhalating and exhale through both nostrils. Increase the speed of breathing in and breathing out gradually. After 10 or 12 times the speed of breathing should be as fast as the motion of bellows. While exhaling slap the navel. After breathing in and out with great force for 20 or 25 times, take a deep breath and retain it. Hold on comfortably as long as possible. Slowly increase the time of retention. Now exhale through both nostrils and take rest. You can repeat this.

Note:
Bhastrika Pranayama should not be done in stunner. During winter, you can repeat Chandranga and Suryanga Pranayam about 5 times daily. If you have to practice Chandranga and Suryanga Pranayam separately, you can repeat eacy of them 3 times.

Contra-indications:
Bhastrika Pranayama should not be done by persons with a weak heart, lungs, eye sight, complaints ofblood pressure or any kind of illness should also not do it. Only healthy persons should do this. The day on which Bhastrika Pranayam is practised, one must take ghee, milk and butter or else you may get pain in the chest and throat, or you may spit blood and harm the lungs; it may also result in coughing or other respiratory diseases. Therefore weak persons should not do this Pranayam too often. If there is any blockage in the nostrils, it should be cleared by Jala Neti.

Benefits:
Bhastrika is a very important Pranayama. It reduces excess fat, tones up digestion and produces heat in the body. It imparts energy and dries up phlegm. It helps cure asthma and other respiratory diseases. It strengthens the lungs. It provides oxygen to the body and expels carbon dioxide. It purifies the blood and aids circulation. It tones up the nervous system and the brain.

Sitkari Pranayama

shankar — Mon, 10 Sep 2007 09:34:01 +0000

Name:
The sound, “Si Si” comes out during the performances of this Pranayama. It also induces a feeling of cold in the body. So this Pranayam is called Sitkari Pranayama,
Technique:
Sit in Padmasana, Siddhasana or Sukhasana on a blanket or carpet. Keep the waist, back, neck and the spinal column erect. Keep both your hands on the knees. Sit comfortably closing your eyes. Bring your jaws together. Now place the front portion of the tongue against the front teeth and the rest of the tongue on the palate. Keep the lips open. Now inhale through the mouth. Inhale through the right and left side of the lips while making the sound “Si-Si”. After inhaling, close your mouth. Retain breath and do Jalandhara Bandha. After retaining your breath comfortably as long as possible, release the Jalandhara Bandha and exhale through both nostrils. In the beginning this Pranayama should be done only thrice. It can be increased up to 15 to 20 times gradually.

Benefits:
The advantages of this Pranayama are similar to those of Sitali Pranayama. One should be careful in practising this Pranayama as with Sitali Pranayama.