|
|
Page
No. |
| 1 |
YOGA
AND MODERN LIFE |
1 |
|
1.1
Introduction |
1 |
|
1.2
Understanding Yoga |
1 |
|
1.3
Definition of Yoga |
3 |
|
1.4 The
Four Streams of Yoga |
4 |
|
1.5 Why
Yoga? |
6 |
| 2 |
BREATH
- THE BRIDGE |
9 |
|
2.1
Introduction |
9 |
|
2.2
Breathing Practices |
10 |
|
Standing |
10 |
|
2.2.1
Hands In and Out Breathing |
10 |
|
2.2.2
Hands Stretch Breathing |
11 |
|
2.3.3
Ankles Stretch Breathing |
13 |
|
Sitting |
13 |
|
2.2.4 Dog
Breathing |
13 |
|
2.2.5
Rabbit Breathing |
14 |
|
2.2.6
Tiger Breathing |
15 |
|
2.2.7
Sasankasana Breathing |
16 |
|
Supine |
17 |
|
2.2.8
Straight Leg Raise Breathing |
17 |
| 3 |
LOOSEN
YOURSELF (Sithilikarana) |
19 |
|
3.1
Introduction |
19 |
|
3.2 Sthiti
(initial) and Sithila (relaxation)
Protures for all Sithilikarana Vyayama and
Asanas. |
20 |
|
3.3
Sithilikarana Vyayama (Loosening Exercise) |
24 |
|
3.3.1
Jogging |
24 |
|
3.3.2
Forward and Backward bending |
26 |
|
3.3.3 Side
bending |
27 |
|
3.3.4
Twisting |
28 |
|
3.3.5
Pavanamuktasana Kriyas |
29 |
| 4 |
HARMONISE
AND RELAX (ASANAS) |
33 |
|
4.1
Suryanamaskar |
33 |
|
4.2
Yogasanas |
38 |
|
4.3
Practice of Yogasanas and Relaxation |
44 |
|
Standing
Postures |
44 |
|
4.3.1
Ardhakati Cakrasana |
44 |
|
4.3.2
Ardha Cakrasana |
45 |
|
4.3.3 Pada
Hastasana |
46 |
|
4.3.4
Trikonasana |
47 |
|
4.3.5
Parivrtta Trikonasana |
48 |
|
4.3.6
Parsvakoasana |
49 |
|
Sitting
Postures |
50 |
|
4.3.7
Vajrasana |
50 |
|
4.3.8
Sasankasana |
51 |
|
4.3.9
Supta- Vajrasana |
52 |
|
4.3.10
Pascimatanasana |
52 |
|
4.3.11
Ustrasana |
53 |
|
4.3.12
Vakrasana |
54 |
|
4.3.13
Ardha Matsyendrasana 55 |
|
4.3.14
Hamsasana |
56 |
|
4.3.15
Mayurasana |
57 |
|
Prone
Postures |
58 |
|
v 4.3.16
Bhujangasana |
58 |
|
4.3.17
Salabhasana |
59 |
|
4.3.18
Dhanurasana |
60 |
|
Supine
Postures |
61 |
|
4.3.19
Sarvangasana |
61 |
|
4.3.20
Matsyasana |
62 |
|
4.3.21
Halasana |
63 |
|
4.3.22
Cakrasana |
64 |
|
Topsy
Turvy Postures |
65 |
|
4.3.23
Ardha Sirasana |
65 |
|
4.3.24
Sirsasana |
66 |
|
Relaxation
Techniques |
68 |
|
4.3.25
Instant Relaxation Technique (IRT) |
68 |
|
4.3.26
Quick Relaxation Technique (QRT) |
69 |
|
4.3.27
Deep Relaxation Technique (DRT) |
69 |
| 5 |
BALANCE
-THE VITAL LIFE (PRANAYAMA) |
75 |
|
5.1 Prana
and Pranayama |
75 |
|
5.2
Schools in Pranayama |
76 |
|
5.3
Postures for Pranayama and Meditation |
77 |
|
5.3.1
Vajrasana |
77 |
|
5.3.2
Siddhasana and Siddhayoni Asana |
78 |
|
5.3.3
Sukhasana |
79 |
|
5.3.4
Padmasana |
79 |
|
5.4 Mudras
for Pranayama |
80 |
|
5.4.1 Cin
Mudra |
80 |
|
5.4.2
Cinmaya Mudra |
80 |
|
5.4.3 Adi
Mudra |
81 |
|
5.4.4
Brahma Mudra |
81 |
|
5.4.5
Nasika Mudra |
82 |
|
5.5
Preparatory Practices for Pranayama |
82 |
|
5.5.1
Cleansing Breath (Kapalabhati Kriya) |
82 |
|
5.5.2
Vibhagiya Svasana |
84 |
|
5.6
Pranayama |
88 |
|
5.6.1
Surya Anuloma Viloma Pranayama |
88 |
|
5.6.2
Candra Anuloma Viloma Pranayama |
90 |
|
5.6.3
Nadisuddhi Pranayama |
91 |
|
5.6.4
Cooling Pranayama |
91 |
|
5.6.5
Bhramari Pranayama |
94 |
| 6 |
YOGA
AND CLEANSING |
97 |
|
6.1
Introduction |
97 |
|
6.2
Objectives |
97 |
|
6.3
Cleansing Breaths |
98 |
|
6.4 Major
Kriyas |
101 |
|
6.4.1
Jyoti Trataka |
101 |
|
6.4.2 Neti |
110 |
|
6.4.3
Dhouti |
113 |
|
6.4.4
Nauli |
116 |
|
6.5.5
Sankhapraksalana |
119 |
