Sequnce of asana

If you want to start the asana then you can strat asana with this sequence .

Firstly do the Sun salutation then after

1. Tadasana - Mountain Pose

2. Uttanasana - Standing Forward Bend

3. Utthita-Trikonasana - Triangle Pose

4. Garudasana - Eagle Pose

5. Janu-Sirsasana - Head to Knee Pose

6. Ardha-Matsyendrasana - Half Spinal Twist

7. Gomukhasana - Cow Face Pose

8. Virasana - Hero Pose

9. Bhadrasana - Butterfly Pose

10. Matsyasana - Fish Pose

11. Paschimottanasana - Seated Forward Bend

12. Salamba-Sarvangasana - Shoulderstand

13. Halasana - Plow Pose

14.Balasana - Pose

15. Bhujangasana - Cobra Pose

16. Dhanurasana - Bow Pose

17. Ardha-Kapotasana - One Legged Pigeon Pose

18. Bakasana - Crane Pose

19. Savasana

SUN SALUTATION ,A COMPLETE PACKAGE OF EXCERCISES

Surya namaskara is a series of twelve physical postures. These alternating backward and forward bending postures flex and stretch the spinal column through their maximum range giving a profound stretch to the whole body.

Often, after a hard days work, we would just flop down on the couch * apparently * relaxing our bodies - but it is NOT so. The stagnant energies remain locked up and the organs remain de-oxygenated to a large extent.

Surya Namaskar has a deep effect in detoxifying the organs through copius oxygenation and has a deeper relaxing effect.

To list some of the benefits of Suryanamaskar:

Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.
Strengthens abdominal muscles.


Thoroughly ventilates the lungs, and oxygenates the blood.


Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.
Tones up the nervous system and improves memory.
Promotes sleep and calms anxiety.


Normalizes the activity of the endocrine glands - especially the thyroid gland.
Refreshes the skin. Prevents Skin disorders.
Improves muscle flexibility.


In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.


Suppresses menstrual irregularity and assists in easy childbirth.
Prevents loss of hair and graying.
Helps reduce fat.
Reduces abnormal prominence of the Adam's apple.
Eliminates unpleasant smells from the body.
Lends grace and ease of movements to the body.
Revives and maintains the spirit of youthfulness.
Broadens chest and beautifies arms.
Makes the spine and waist flexible.
Produces health, strength, efficiency and longevity.


Who should NOT do Surya Namaskar?


Pregnant women should not practice this after third month of pregnancy.


Patients of Hernia and high blood pressure are warned against this practice.


People suffering from back conditions should seek proper advice before commencing Surya Namaskar.


Women should avoid Surya Namaskar during menses.

How to do?
As mentioned Surya Namaskar is a flowing series of 12 yoga postures. These are described below.


Synchronizing the breath with the movements of the body is very important. The basic breathing principle is to inhale during backward bending postures and exhale during forward bending postures.

STEP OF SUN SALUATION

1. Pranamasana (Salutation posture)

Stand erect with feet together. Join the palms together in front of the chest. Concentrate on standing straight, steady and in a prayerful attitude. This posture helps to induce a state of introversion, relaxation and calmness. It activates the anahata chakra. Exhale fully.

2. Hastauttanasana (Raised arm posture)

Inhaling stretch both arms above the head, palms facing upward. Arch the back and stretch the whole body. This posture stretches the chest and the abdomen and lifts the Prana (energy) upward to the upper parts of the body propelled by inhalation. 3. Padahastasana (Hand to foot posture) Exhaling bend the body forward and down, keeping the spine straight. Avoid collapsing the chest or "over-rounding" the upper back. Keep the legs straight and perpendicular to the ground. The knees may be allowed to bend a little if needed. This posture massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapse and menstrual irregularities are relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are stretched and toned. Inversion increases blood flow to the brain. The Prana is channeled to the lower regions of the body propelled by exhalation. 4. Ashwa Sanchalanasana (Equestrian posture) On your next inhalation, extend the left leg back and drop the knee to the ground. The right knee is bent and kept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest. Concentrate at the eyebrow center. 5. Parvatasana (Mountain posture) On the exhalation bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor. Try to place the heels flat on the ground. Focus awareness at the neck area. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles' tendons and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Maintaining the posture take a deep inhalation. 6. Ashtanga Namaskara (Salutation with eight limbs) Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs - toes, knees, chest, hands and chin - touch the floor. The buttocks are kept up. Hold the breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves 7. Bhujangasana (Cobra posture) On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Focus the awareness at the base of spine and feel the tension from the forward pull. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves. 8. Parvatasana (Mountain posture) Exhale and get back to posture 5. 9. Ashwa Sanchalanasana (Equestrian posture) Inhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4. 10. Padahastasana (Hand to foot posture) Exhaling, bring the left foot forward. Join both legs and resume posture 3. 11. Hastauttanasana (Raised arm posture) Inhale, raise the trunk up and bend backward. Resume posture 2. 12. Pranamasana (Salutation posture) Straighten the body and bring the hands in front of the chest. Resume posture 1. NOTE THAT: The above constitutes one half of a round of Surya namaskara. To complete the other half the same movements are repeated except that the right leg is brought back in posture 4 and the left foot is brought forward in posture 9. So one full round consists of the exercises done twice. Practice up to 6 rounds in the morning and 6 rounds in the evening. When the exercises are done a little quickly, the gain is more physical while if they are done slowly with breath awareness the gain is more mental and spiritual. If for any reason, the above directions seem confusing, it is best to see the Surya Namaskar in visual flow. It will help you do the practice correctly without the risk of doing harm to your body. If for any reason, the above directions seem confusing, it is best to see the Surya Namaskar in visual flow. It will help you do the practice correctly without the risk of doing harm to your body.

what should be remember before doing yoga

There are various things that a person who wants to do yoga should remember. These can also be considered as rules for doing yoga. When these important points are followed, then the yoga will be more beneficial and effective.

1. Yoga should not be done on the floor directly. It is better to do the yoga on grass, rugs, or on a cloth. IT can even be done on a bed.

2. Early morning or evening is the best time to do these asanas of yoga.

3. Yoga must not be done after meals or when the stomach is full. This will make the practice of various asanas difficult and yoga will be ineffective. Instead, yoga can be done before having a meal.. Food should be eaten only after at least half an hour after yoga.

4. While doing yoga, minimal amount of clothes should be worn. This will help in free movement of the body into various positions and asanas.

5. Sometimes, it is better to start from an easy asana and then progress to a difficult one. This will help the muscles and joints of the body to get accommodated to the various positions.

6. Stretching the body to the limits of strength and endurance should not be done. This can be dangerous. Gradual increase in the timings should be done.

7. According to tradition, the sweat that comes out while doing the various asanas should not be wiped with cloth, but only with the bare hands.

8. Each asana should be done without exertion in the prescribed time. The room where the asanas are being done should have adequate windows or ventilation.

9. During the summer, there should be a reduction in the amount of asanas done.

10. The outside environment should be shut down while doing yoga to help increase the concentration levels. Increased concentration will help in increased effectiveness of yoga. Due to this fact, yoga should be practiced as much as possible from places where distractions can be present.

11. In the beginning, there can be some difficulties like pain and also laziness. This will pass over time if yoga is done regularly.

12. Adequate rest must be taken between one asana and the other. Each asana has to be practiced five times for it to be effective.

13. Women who are pregnant should not do any asanas. This is not advisable.

14. Shirasasana is an asana where the person stands upside down on the head. This should not be done by amateurs. People with medical conditions such as high blood pressure, heart problems, brain or head injuries or eye problems should not do this asana.

Pranayam & it's Benifits

Pranayam

Pranayama aims at bringing the involuntary functions of the respiratory mechanism within human control. The term pranayama has been constituted by two words: Prana + Ayama. Prana is the vital force which pervades the whole cosmos. Prana is more subtle than air and can be defined as the energy essence that is within everything in the universe. Prana is the principle of development and sustenance both of the nervous and cellular tissues of the body and the mind.

In the process of breathing when the prana air is inhaled, definite action takes place. One is related to the ingestion of oxygen into the alveoli and the other to the ingestion of the nervous energy into the brain system.

Ayama means to control or to give a rhythm or a definite flow. In this sense Pranayama may be defined as a process and technique through which vital energy can be stimulated and increased: and this brings about perfect control over the flow of Prana within the body.

Pranayama is an exact science. Regulation of breathing, as a matter of fact, is natural. It hardly offers any scope of artificiality. The breath enters through the nose and depending on ones general health and strength of the lungs; it is retained inside and then is exhaled. This natural condition of intake and outflow of the breath goes on continuously and it is on this process that human life depends. The difference between this natural process and the 'Pranayama' is that in the former the inhalation and exhalation is not necessarily connected with the mind ; that process continues owing to the natural functioning of the heart and lungs. The inhalation and the exhalation are, hence, not of any set duration. In some person the inhalation may take a longer time than the exhalation and in some others the opposite may occur. In Pranayama, however, there is a systematic regulation of both the inhalation and exhalation. This is for the reason that the mind is joined to the action of inhalation and exhalation known as Puraka and Rechaka respectively in practicing the Pranayama. Hence their longer and shorter duration within a specified time has to be controlled. The result of this controlled inhalation and exhalation, both in respect of speed and time has a mere beneficial effect on the mind and the body than that of the natural process. Most of us who largely depend on the natural process will derive immense benefit on falling ill by controlled inhalation and exhalation. Such person should inhale slowly and exhale equally slowly in the beginning for 5 to 10 times depending on their strength and continue doing this morning and evening for 25 to 30 day. The natural inhalation is hence called "SWASHANA" or breathing and that inhalation and exhalation which is done extending time limit by applying the power of mind is called "DEERGHASWASHANA" or Pranayama.

IMPORTANT INSTRUCTIONS FOR PRANAYAMA

1. Place for pranayama should be clean, peaceful and airy.
2. Pranayama should not be performed under a fan on full speed.
3. Pranayama should be done in morning hours preferably before the dawn.
4. Body must be cleansed before sitting for Pranayama.
5. Duration of Pranayama should be increased gradually and gradually.
6. One should not sit for Pranayama after meals. At least a gap of 3-4 hours is essential.
7. Pranayama should be practiced after Asans and before Meditation.
8. One should not strain the body.

PRANAYAMA: HOW TO DO IT

1. BHASTRIKA PRANAYAM
   Sit in Sukha Asana and take deep breathe so that your lungs are full with fresh air. Hold the air for a few seconds and release it through nose. Repeat this for 5-10 times till your breathing system is perfect.
   
   
2. KAPAL BHATI PRANAYAM
   Sit in Sukha Asana and take a deep breathe. Exhale the air by pushing the stomach inside and let the process of fresh air inhalation be done with least effort. Repeat this process of exhaling the air by pushing the stomach inside and inhaling fresh air with least efforts atleast 200 times or say for about 15 minutes.
   
   By doing this Kapal Bhati Pranayam for 15 minutes or more every day you can cure the following diseases.
   1. Indigestion
   2. Acidity and gas.
   3. Obesity.
   4. All other abdominal related diseases
      
      
3. BAGHI PRANAYAM
   Sit in Sukha Asana and exhale the air to the maximum possible level and try to move your stomach inside by pressure. Hold it for a few seconds then inhale fresh air. Again exhale the air as above and repeat the process for 10-15 times.
   By doing this Baghi pranayam you can cure all problems relating to abdominal and intestine.
   
   
4. ANULOM VILOM PRANAYAM
   Sit in Sukha Asana and take deep breathe with one nostril open and the other closed by use of your fingers. Now release the air by another nostril which was closed while inhaling the air and closing the other nostril by use of fingers. Take deep breathe by the nostril through which air was exhaled last time and exhale the air through another nostril.
   
   By doing this anulom vilom pranayam for about 15 minutes a day you can cure the following diseases:
   1. Hypertension or high blood pressure
   2. Diabetes
   3. Migraine Pain.
   4. Asthma
   5. Bronchitis
   
   
5. BHRAMRI PRANAYAM
   A person should sit in Sukha Asana or dhyan asan , close his eyes , keep his fingers in such a way that three fingers cover the eyes and one finger gives a little pressure on the forehead . The thumb should cover the ears by giving the little pressure. Now he has to take deep breathe and release the air slowly through nose so that a sound similar to the humming of bees comes out . Repeat the process for about 15 minutes.
   
   By doing Bramari pranayam you can cure all diseases related to :
   1. Ears
   2. Nose
   3. Throat
   4. Eyes
   5. Nervous system
   
   
6. UDGEET PRANAYAM
   A person should sit in Sukha Asana or dhyan asan, close his eyes, take deep breathe and release the air through mouth slowly that the sound of “OM” is pronounced. Repeat the process for about 15 minutes.
   
   By doing udgeet pranayam you can cure all diseases related to:
   1. Nervous system
   2. Throat

BENEFITS OF PRANAYAMA

He who practices Pranayama will have good appetite, cheerfulness, handsome figure, good strength, courage, and enthusiasm, a high standard of health, vigor and vitality and good concentration of mind. Pranayama is quite suitable for the Westerners also. A Yogi measures the span of his life not by the number of years but by the number of his breaths. You can take in a certain amount of energy or Prana from the atmospheric air along with each breath. Vital capacity is the capacity shown by the largest quantity of air a man can inhale after the deepest possible exhalation. A man takes fifteen breaths in a minute. The total number of breaths comes to 21,600 times per day.
Other benefits are as follows:-

1. It makes the life meaningful and social.
2. It keeps the man balanced in all the conditions and situations.
3. It helps in understanding the real nature of man and its relationships with the community.
4. It manages psycho physical diseases.
5. It put chain on the senses.
6. It makes the body healthy.
7. It helps in controlling the modalities of mind.
8. It gives opportunities to soul to flourish.
9. Intellectual development is accelerated.
10. Will power becomes strong through its practice.
11. It develops feelings of national and international well-being.

Yoga for Kids: Benefits and Guidelines for Safety

Yoga

has become increasingly popular over the past decade and now children are joining in. Children in America are not getting enough exercise and are showing signs of tension and stress from daily life. Yoga is a form of exercise, meditation, and breathing practice that can be a great exercise and relaxation technique. The word yoga itself means 'unity' and is designed to unite the mind, body, and spirit through practice.

Children experience many of the same physical benefits from Yoga as adults. Yoga strengthens muscles, improves circulation, stimulates the abdominal organs and improves breathing quality. In addition, yoga increases flexibility, coordination, energy and bone-density.

Yoga can help kids develop self-awareness and improve self-esteem by allowing them to gain control over their bodies and minds at an early age. The practice of yoga is not about being right or wrong, or doing a pose better than someone else;it is about doing the best your body can do right now. This non-competitive atmosphere allows children to have fun in a relaxed environment. Yoga also teaches children self-discipline. During practice, children need to learn how to hold poses, breathe and gain control of their own bodies without having external adult control. This is very empowering and motivating to children.

Yoga and weight loss:

For adults or advanced practitioners fast paced yoga, power yoga or ashtanga yoga can generate enough heat in the body to burn calories and break a sweat. Extra calorie burning for beginners and children may not be feasible but the body still benefits from toning of the muscles, increase of flexibility and range of motion in the joints.

Yoga for Kids Guidelines:

1. Find the right place and teacher for your child. Talk with the instructor so you feel comfortable with their experience.

2. It is a good idea to find out how physically demanding the class is and if it is suitable for your child. If your child is a beginner make sure to sign up for a basic course.

3. Children less than 6 years old should hold each pose for a maximum time of about 1 minute.

4. Children 6 to 10 years old should hold each pose for a maximum time of about 1 1/2 minutes.

5. Use lots of positive reinforcement to help children learn and improve. Encourage doing the pose correctly, along with the breathing, but don't force perfection.

6. Practice in a room without mirrors and put the emphasis on internal experience rather than outer performance.

7. Allow frequent little breaks in between and during session which encourages meditation and being still. Be sure to take breaks after strenuous exercises or poses.

8. Always have an instructor demonstrate the posture or exercise, rather than trying to just explain it.

9. Remember, even kids need to warm-up before doing vigorous yoga.

10. Kids should not eat a full meal 1 hour prior to class; this may be distracting and may cause nausea.

11. Never compare your child to others; remember everyone is different.

12. Trying a beginner's yoga DVD at home before going to a class will help familiarize your child to the poses and breathing techniques.

13. If your child is resistant to trying yoga have him/her join you towards the end of your yoga practice. This is one of the best ways to inspire kids to start yoga.