Diploma in Yoga for Human Excellence

DIRECTORATE OF DISTANCE & CONTINUING EDUCATION

Diploma in Yoga for Human Excellence

Manual of Yoga Practices – 1 & 2

Prepared by

Dr.S.Arumugam, Ph.D.,

Assistant Professor

Department of Physical Education and Sports Manonmaniam Sundaranar University

Abishekapatti, Tirunelveli – 627012

2020-2021

YOGA PRACTICES - I

YOGA PRACTICES – I

(Syllabus)

UNIT I: SIMPLIFIED PHYSICAL EXERCISES

Physical exercises practice – Hand exercises – Leg exercises – Breathing exercises –

Eye exercises – Kapalabathi – Makarasana – Body massage – Acupressure –

Relaxation.

UNIT II: KAYA KALPA EXERCISES

Kaya kalpa Exercise practice – Aswini Mudhra – Moola Bandha – Ojas Breath.

UNIT III: MEDITATION

Agna meditation - Shanthi meditation – Clearness of the spinal cord – Thuriya

meditation - Thuriyatheetham meditation.

UNIT - IV: YOGASANAS

Surya Namaskar - Padmasana, Vajrasana, Sukasana, Thadasana, Chakkarasana (Side

Position), Viruchasana, Yoga mudhra, Maha mudhra, Ustrasana, Vakkarasana,

Bhujangasana, Savasana.

UNIT - V: PRANAYAMA

Nadi Suddhi, Ujjaii, Seetali, Seetkari, Kapalapathi.

TEXT BOOKS :

1. Yoga Practices I – VISION, Vethathiri Publications

REFERENCE BOOKS:

1. Simplified Physical Exercise - Vethathiri Maharishi.

2. Yogasana - Vethathiri Publications.

3. Sound Health through Yoga - Dr.K.Chandrsekaran.

4. Yogasana in educational Curriculum - Dr.H.R.Nagendra.

5. Arumugam, S., Chandren., S., & Kumar, V. (2020) Theories of Yoga, Shanlax Publications,

ISBN:978-93-89658-78-1

YOGA PRACTICES – I

Surya Namaskar

In Sanskrit, Surya refers to the Sun while Namaskar means to bow or to greet. Thus in

English, Surya Namaskar is also referred to as Sun Salutation. As per the traditional forms of

the asana, each of the 12 postures is accompanied by a mantra or a chant.

Steps of Surya Namaskar (Sun Salutation)

Surya Namaskar (Sun Salutation) is composed of 12 different postures. In this

section; we will discuss how to perform each of them properly.

1. Pranamasana (Prayer Pose)

Pranamasana is the first posture in the yoga sequence. To accomplish this pose, stand

upright on your mat and ensure that your feet are placed close to each other. Next, take a deep

breath, expand your chest and relax your shoulder. During inhalation, raise your arms from

the side and while exhaling join both your palms together as if you are praying. The prayer

posture or first salutation is complete.

2. Hasta Uttanasana (Raised Arms Pose)

Ensure that your palms are joined together, just like in the previous prayer pose. Take

a deep breath, lift your arms and slightly bent backward. Your biceps must stay close to your

ears.

3. Hasta Padasana (Standing Forward Bend Pose)

Breathe out and bend forward from your waist. Try to touch the floor with your

hands. However, ensure that your spine remains straight. While performing this pose, you

should exhale slowly and thoroughly.

4. Ashwa Sanchalanasana (Lunge Pose)

Bend your knees slightly, so that the palms can rest on the floor beside your feet. Take

a deep breath, bring your right knee towards the right side of your chest and stretch your left

leg backward. Raise your head and look forward.

5. Chaturanga Dandasana (Plank Pose)

Inhale and bring your right leg back as well. Now both your hands will be right under

your shoulders. Ensure that your body is parallel to the ground.

6. Ashtanga Namaskara (Eight Limbed Pose)

This is also referred to as salutations using eight points or parts. After

performing Chaturanga Dandasana, exhale and slowly bring your knees down toward the

floor. Rest your chin on the floor and keep your hips suspended in the air. If done correctly,

both your hands, knees, chin, and chest will rest on the ground while your hips will remain

suspended in the air.

7. Bhujangasana (Cobra Pose)

Rest your legs and midsection flat on the ground. Position your palms beside your

chest. Inhale and apply pressure on the hands to raise your upper body. At this point, your

head and torso will resemble a cobra with a raised hood.

8. Adho Mukha Svanasana (Downward Facing Dog Pose)

Keep your palms and feet where they are. Exhale and gently lift your hips, so that the

body forms an inverted ‘V’. Straighten your elbows and knees. Look toward your navel.

9. Ashwa Sanchalanasana (High Lunge Pose)

After performing Adho Mukha Svanasana, go back to Ashwa Sanchalanasana by

bringing your right foot forward. Keep your left leg stretched behind you and look forward.

10. Hasta Padasana (Standing Forward Bend)

Inhale and bring your left foot forward, such that it is next to your right foot. Keeping

the position of your hands intact, exhale and slowly bend your torso to enter into the Hasta

Padasana pose.

11. Hasta Uttanasana (Raised Arms Pose)

Inhale and lift your upper body. Join the palms and raise your arms above your head.

Then bend backward as you did in step 2.

12. Pranamasana (Prayer Pose)

This is the last step. Breathe out and stand straight in a relaxed manner. Lower the

arms and hold your palms in front of your chest. This marks the end of the first set of Surya

Namaskar.

Benefits of Surya Namaskar

It improves the blood circulation of all the important organs of the body.

Improves the functioning of the heart and lungs.

Strengthens the muscles of the arms and waist.

Makes the spine and waist more flexible.

Helps in reducing the fat around the abdomen and thus reduces weight.

Improves digestion.

Improves concentration power.

2. Padmasana

Padmasana yoga is an ultimate meditative pose. It is a cross leg sitting asana, which

follows the ancient Indian tradition of yoga with your feet on the thighs.

1. Sit on the floor or on a mat with legs stretched out in front of you while keeping the

spine erect.

2. Bend the right knee and place it on the left thigh. Make sure that the sole of the feet

point upward and the heel is close to the abdomen.

3. Now, repeat the same step with the other leg.

4. With both the legs crossed and feet placed on opposite thighs, place your hands on the

knees in mudra position.

5. Keep the head straight and spine erect.

6. Hold and continue with gentle long breaths in and out.

7. Mudras stimulate the flow of energy in body and can have amazing effects when

practiced with Padmasana.

8. When sitting in Padmasana, you can deepen your meditation by incorporating

either Chin mudra, Chinmayi mudra, Adi mudra or Bhrama mudra. Breathe for a few

minutes while in the mudra and observe the flow of energy in the body.

Benefits of the Padmasana (Lotus Position)

Improves digestion

Reduces muscular tension and brings blood pressure under control

Relaxes the mind

Helps pregnant ladies during childbirth

Reduces menstrual discomfort

Alleviates mental stress

Strengthens knee and ankle joints

Reduces menstrual cramps

Awakens your consciousness

Fights insomnia

Improved posture and healthy spine

Improves circulation and respiration

3. Vajrasna

Vajrasna or the diamond posture will be greatly beneficial for the organs in the lower

abdomen region. This asana helps to improve the power of digestion is enhanced. It is

suggested that, for diabetic patients to sit 10 - 15 minutes in Vajrasana after every meal will

help to improve their health. The posture is said to have the power to stimulate the pancreas.

1. Kneel down.

2. Bring your knees to close together. Ensure that your feet stay a little apart.

3. Sit back between your calves.

4. Pull your feet as close to your buttocks as you can.

5. Ensure that your back is straight.

6. Stretch your arms out forward and bring your palms to cover your knees.

7. At the outset, maintain the posture for 2 minutes.

8. Gradually increase the duration as you continue to practise the posture.

Benefits of the Vajrasana (Diamond Position)

Helping keep the mind calm and stable.

Curing digestive acidity and gas formation.

Helping to relieve knee pain.

Strengthening thigh muscles.

Helping to relieve back pain.

Strengthening sexual organs.

Helping in treatment of urinary problems.

4. Sukhasana

Sukh means wellness or comfort. It is known as Comfort Pose.

1. Begin seated in Dandasana

2. Cross the right shin in front of the left, so that the knees stack over the feet

3. Be directly on top of the sitting bones, so that the bowl of the pelvis is upright, neither

spilling forward nor backwards

4. Clasp the knees with the hands and use the arms to pull the length of the spine

forward and up

5. Draw the sacrum towards the navel and the thoracic spine towards the sternum

6. Maintain this active and lifted spine and turn the palms to face the ceiling, drawing

the hands back until the heads of the upper arms are in line with the side body

Benefits of Sukhasana or Easy Pose

Find stillness and tranquility.

Eliminate anxiety

Stretch the external aspect of the knees

Open the ankles

Promote grounded-ness

Unlock the hips

Lengthen the back muscles and spine.

5. Tadasana

Tadasana yoga or the Mountain Pose is suitable for all levels of yoga practitioners and

is considered to be the foundation of all standing yoga postures. This pose requires the

engagement of the entire body while relaxing the mind.

1. Stand with your feet slightly apart and make sure that your weight is balanced equally

on both feet.

2. Inhale, raise your arms above your head, interlock your fingers with palms facing

upwards.

3. Raise your shoulders up towards your ears and on an exhale, roll your shoulders back

and down your spine, opening your chest and straightening your posture.

4. Relax all muscles in your face, including your tongue.

5. Relax your eyes and maintain a steady gaze.

6. Come back to normal position and relax.

Benefits of Tadasana Pose

It improves posture, opens up the chest and lengthens the spine

Gently strengthens the thighs, buttock and leg muscles

It is also beneficial in increasing awareness and concentration

Reduces flat feet and relieves sciatica

Releases tension from the face

Tadasana gives a good stretch to the arms, chest, abdomen, spine and the legs.

It creates a sense of physical and mental balance. This sense of balance can be

enhanced if one practices the same with closed eyes.

It can help to increase height.

6. Chakrasana (Side Position)

1. Stand up straight while your legs are together and press your heels and feet on the floor.

Keep your body well balanced on both your legs. This position is called Tadasana.

2. While inhaling, slowly raise your right hand vertically above your head.

3. At the horizontal level turn the palm to face upwards.

4. Slowly raise your right arm above your head with deep inhalation, until the biceps touch

the right ear. Don’t forget to keep your palm facing the left side.

5. Stretch the right arm upwards.

6. Exhale and bend to your right. Slide your right hand down, alongside your right leg. Bend

laterally. Do not bend either backwards or forwards.

7. The left palm slides down along the left thigh as far as possible.

8. Give a full side stretch but don’t bend the right elbow or the knees.

9. Remain in that position at least for 30 seconds. Keep your breathing normal.

10. Inhale, while slowly moving the torso and arm in order to come back to the normal

posture. Feel the pull along a straight line from the waist up to the fingers.

11. Exhale, slowly bring the right arm sideways down. Bring the hand down to Sthiti

position.

12. Come back to Mountain Pose, the starting position for most of the standing poses.

13. Repeat on the left arm, by bending towards the right side.

Benefits:

One of the most important benefits of this popular yoga pose is that it provides a

enough lateral bending to the spine and helps in keeping it flexible and healthy.

Reduce the fat in abdomen region

Not only stretches but also relaxes the sides of the body, which most of the time get

neglected in our busy and hectic life

Tones the muscles around your abdomen, hips, and waistline

Improves function of liver

Lengthen the hips, abdominal muscles and thigh muscles, while improving the

flexibility in your spine

7. Vrikshasana- Tree Pose

Vriksha - Tree; Asana - Posture or Pose, This posture replicates the graceful, steady

stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in

order to maintain body balance.

Stand tall and straight with arms by the side of your body.

Bend your right knee and place the right foot high up on your left thigh. The sole of

the foot should be placed flat and firmly near the root of the thigh.

Make sure that your left leg is straight. Find your balance.

Once you are well balanced, take a deep breath in, gracefully raise your arms over

your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-

folded position).

Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a

steady balance.

Ensure that your spine is straight. Your entire body should be taut, like a stretched

elastic band. Keep taking in long deep breaths. With each exhalation, relax the body

more and more. Just be with the body and the breath with a gentle smile on your face.

With slow exhalation, gently bring down your hands from the sides. You may gently

release the right leg.

Stand tall and straight as you did at the beginning of the posture. Repeat this pose

with the left leg off the ground on the right thigh.

Benefits of the Vrikshasana / Tree Pose

This pose leaves you in a state of rejuvenation. It stretches the legs, back and arms,

and invigorates you.

It brings balance and equilibrium to your mind.

It helps improve concentration.

This posture has been found to relieve some cases of sciatica.

It makes the legs strong, improves balance, and opens the hips.

Helps those who are suffering from sciatica.

8. Yoga Mudra

Mudra means “seal,” “gesture,” or “mark.” Yoga mudras are symbolic gestures often

practiced with the hands and fingers. They facilitate the flow of energy in the subtle body and

enhance one’s journey within. Explore mudras step by step and add something new to your

practice.

Some basic yoga mudras

Let’s explore four mudras:

Chin mudra

Chinmaya Mudra

Adi Mudra

Brahma Mudra

Chin Mudra

Hold the thumb and index finger together lightly while extending the remaining three

fingers.

The thumb and index finger need only touch together, without exerting any pressure.

Keep the three extended fingers as straight as possible.

The hands can then be placed on the thighs, facing upwards.

Now, observe the flow of breath and its effect.

Benefits of Chin Mudra

Better retention and concentration power

Improves sleep pattern

Increases energy in the body

Alleviates lower backache

Chinmaya Mudra

In this mudra, the thumb and forefinger form a ring and the three remaining fingers

are curled into the palms of the hands.

Again, the hands are placed on the thighs with palms facing upwards and deep

comfortable Ujjai breaths are taken.

Once more, observe the flow of breath and its effect.

Benefits of Chinmaya Mudra

Improves flow of energy in the body

Stimulates digestion

Adi Mudra

In Adi Mudra, the thumb is placed at the base of the small finger and the remaining

fingers curl over the thumb, forming a light fist.

The palms are again placed facing upwards on the thighs and the breathing repeated.

Benefits of Adi Mudra

Relaxes the nervous system

Helps reduce snoring

Improves the flow of oxygen to the head

Increases capacity of the lungs

Brahma Mudra

Here both hands are placed in Adi Mudra, then with the knuckles of both hands

together, the hands facing upward are placed at the navel area and the flow of breath

continued.

9. Maha Mudra (The Great Gesture)

Maha Mudra or the Great Gesture is the first Mudra mentioned in both Hatha Yoga

Pradeepika and Gheranda Samhita. In Sanskrit, Maha means great and Mudra means a

gesture, attitude or seal. Maha Mudra is a technique to raise the human consciousness to

higher levels and for improving health. It is highly recommended by yogis.

1. Sit on the floor with legs stretched out. Fold the left leg and press the perineum with

the left heel.

2. The right leg remains stretched out in front throughout the practice.

3. Bend forward and hold the big toe of the right leg with the hands. Exhale while

bending forward.

4. Raise the head slightly upwards and let the gaze be on the eyebrow center. Inhale

slowly and deeply while tilting the head.

5. Hold the breath inside and perform Moola Bandha.

6. Contract the throat so that air does not escape from the lungs.

7. Maintain this position with breath inside (Antar Kumbhaka) for as long as you are

comfortable.

8. This is one round. One can practice from 3 rounds to 12 rounds depending on time

and convenience.

9. To release the pose, exhale slowly and bring the head to normal position. Stretch out

the legs, relax the body and breathe normally.

10. The attention is maintained at the eye-brow center throughout the practice. There is

also a variation of the practice where the attention is rotated between the Mooladhara,

the Vishuddhi Chakra and the Ajna Chakra.

Benefits of Maha Mudra (The Great Gesture)

Maha Mudra gives physical and spiritual benefits. It improves digestion and cures the

disorders of the stomach.

The Hatha Yoga Pradeepika says that Maha Mudra removes consumption, leprosy,

colic and diseases caused due to indigestion.

It further says that Maha Mudra can neutralize the effect of toxins in the body.

The Gheranda Samhita says that Maha Mudra removes Kapha disorders, tuberculosis,

constipation, enlarged spleen, prolonged fever and other diseases and the body attains

good health.

The Hatha Yoga Pradeepika also says that it is a giver of siddhis or supernatural

powers to the practitioner and hence should be kept a secret.

It balances the sympathetic and parasympathetic nervous system. It generates peace.

The sensory excitements are reduced, thus inducing a tranquil state of mind.

This practice makes the spine straight and enables the pranic energy to clearly go

between Mooladhara and the Vishuddhi chakra. The body gets charged with pranic

energy. Since the throat is also contracted during the practice of holding the breath,

the Prana gets pushed down towards Apana and the two merge at the Navel center or

Manipuraka Chakra. This awakens the Prana Shakti.

Since this mudra is done along with eye brow gazing or Shambhavi Mudra, it calms

down the mind. Hence it is an excellent practice before the start of meditation.

When Prana Shakti is awakened, the activity of Ida and Pingala Nadis subside. In the

process, the Sushumna Nadi, the central channel gets activated.

10. Ustrasana-Camel Pose

Ustrasana is an intermediate level back-bending yoga posture known to open Anahata

(Heart chakra). This yoga posture adds flexibility and strength to the body and also helps in

improving digestion.

1. Kneel on the yoga mat and place your hands on the hips.

2. Your knees should be in line with the shoulders and the sole of your feet should be

facing the ceiling.

3. As you inhale, draw in your tail-bone towards the pubis as if being pulled from the

navel.

4. Simultaneously, arch your back and slide your palms over your feet till the arms are

straight.

5. Do not strain or flex your neck but keep it in a neutral position.

6. Stay in this posture for a couple of breaths.

7. Breathe out and slowly come back to the initial pose. Withdraw your hands and bring

them back to your hips as you straighten up.

Benefits of the Camel Pose (Ustrasana)

Improves digestion.

Stretches and opens the front of the body. It also strengthens the back and shoulders.

Relieves the body of lower back ache.

Improves flexibility of the spine and also improves posture.

Helps overcome menstrual discomfort.

11. Vakrasana

1. First, sit on a yoga map and stretch your legs stretched out.

2. Try to bend your left leg from the knees and then try to place your foot beside the

right knee.

3. Exhale and then twist you’re your waist towards the left and make sure that your

spine is straight.

4. Then, try to place your right arm towards the left side foot, and you need to do this in

a way that the outer side of the right arm touching the outer side of the left leg. Also,

move your right hand beside the left foot.

5. Take your left arm back and try to place your palm on the floor and do this in a way

that the trunk is properly twisted and straight.

6. Then, you need to do the same on the other side.

7. You can practise Vakrasana two to three times.

Vakrasana Benefits:

Tones the muscles of the back and thus brings stability to the spine. As the very

name suggests, the twist of the spinal cord brings the correction in back. Someone

who is tall and has the habit of not standing with the spine straight or not sitting with

the spine straight, this pose helps to overcome this habit.

Straightens the upper back and brings the sagging shoulder in alignment with the

spine thus making shoulders look strong.

Strengthens the neck muscles as the twisting of the upper body requires flexibility

of the neck.

Tones the internal organs like the digestive system, intestines, uterus and kidney. As

the body twists, some pressure is felt at the lower part of the abdomen, thus internally

working on the organs. The pressure on the abdominal muscles assists in faster toning

and tightening of the muscles.

Works on inner muscles of the eyes because of the movement of the gaze of the

eyes during the twist.

Activates thyroid glands as neck muscles are put to work. This improves the

functioning of the thyroid glands and ensures a balanced hormone level in the body.

12. Bhujangasana (Cobra Pose)

1. Start by lying on your stomach and rest your forehead on the floor.

2. Keep your feet together and your toes touching the ground. Place your hands at

shoulder level and palms on floor

3. As you inhale lift your head, chest and abdomen and make sure that you keep the

navel on the floor.

4. Hold this posture for 5 breaths

5. As you exhale, slowly come down rest with your hands below your head.

Bhujangasana (Cobra Pose) Benefits

It stimulates the digestives system and relieves constipation

It makes the spine stronger and more flexible

It elevates the mood

It improves blood circulation

It energizes the heart,

It decreases menstrual irregularities in women

It strengthens muscles of chest, shoulders, arms and abdomen

It relieves sciatica and asthma

13. Shavasana – Corpse Pose

1. Lie flat on your back, like our sleeping pose. Legs should be separated.

2. Keep your arms at your side and your palms facing up. Just relax.

3. Close your eyes and breathe deeply and slowly through the nostrils.

4. Start concentrating from your head to your feet. This means you are consciously

relaxing your each part of the body. Don’t move ahead without relaxing particular

part of the body.

5. On each inhaling and exhaling (breathing) think that your body is totally relaxed. Let

your tension, stress, depression and worry run away on each exhaling.

6. Those having good concentrations can practice for a long time and others can practice

for 3-5 minutes.

Benefits of Shavasana – Corpse Pose

It relaxes your whole body.

Releases stress, fatigue, depression and tension.

Improves concentration.

Cures insomnia.

Relaxes your muscles.

Calms the mind and improves mental health.

Excellent asana for stimulating blood circulation.

Beneficial for those suffering from neurological problem, asthma,

constipation, diabetes, indigestion.

14. PRANAYAMA

14.1 Nadi Suddhi

The Nadi Shodhan pranayama is a breathing technique that helps clear these

blocked energy channels, thus calming the mind. This technique is also known

as Anulom Vilom pranayama. Nadi =subtle energy channel; Shodhan = cleaning,

purification; Pranayama = breathing technique.

1. Begin by taking a full, deep inhalation followed by a slow, gentle exhalation. In this

way, practice several rounds of Full Yogic Breath to help awaken the prana maya

kosha (the energetic body).

2. Fold the tips of the index and middle fingers inward until they touch the palm at the

base of the right thumb (Vishnu mudra). You will alternately use the right thumb to

close the right nostril and the right ring and pinky fingers (together) to close the left

nostril.

3. Use the right thumb to close the right nostril. Exhale gently, but fully, through the left

nostril. Keeping the right nostril closed, inhale through the left nostril and deep into

the belly. As you inhale, allow the breath to travel upward along the left side of the

body. Pause briefly at the crown of the head.

4. Next, use the ring and pinky fingers of the right hand to gently close the left nostril

and simultaneously release the right nostril. Exhale through the right nostril,

surrendering the breath down the right side of the body. Pause gently at the bottom of

the exhalation.

5. Keeping the left nostril closed, inhale once again through the right nostril, allowing

the breath to travel up the right side of the body.

6. Then again, use the right thumb to close the right nostril as you release the left nostril.

Exhale through the left nostril, surrendering the breath back down the left side of the

body. Pause gently at the bottom of the exhalation.

7. This completes one round of nadi shuddhi. The same pattern continues for each

additional round: inhale through the left nostril, exhale through the right nostril, inhale

through the right nostril, exhale through the left nostril.

.Benefits of Practicing Nadi Shuddhi Pranayama

Excellent breathing technique to calm and center the mind.

Our mind has a tendency to keep regretting or glorifying the past and getting anxious

about the future. Nadi Shuddhi pranayama helps to bring the mind back to the present

moment.

Works therapeutically for most circulatory and respiratory problems.

Releases accumulated stress in the mind and body effectively and helps to relax.

Helps harmonize the left and right hemispheres of the brain, which correlates to the

logical and emotional sides of our personality.

Helps purify and balance the nadis – the subtle energy channels, thereby ensuring a

smooth flow of prana (life force) through the body.

Maintains body temperature.

14.2 Ujjaii

Ujjayi Pranayama (ooh-JAH-yee prah-nah-YAH-mah) is one technique that helps

calm the mind and warm the body. When practicing Ujjayi, you completely fill your lungs,

while slightly contracting your throat, and breathe through your nose. This breathing

technique is used throughout Ashtanga and Vinyasa yoga practices.

1. Starting Position: Begin seated in a comfortable or any meditative pose like Lotus

pose (Padmasana) or easy pose (Sukhasana) and take a look to keep your spine erect,

slowly relax your body and gently shut your eyes. Relax your jaw and your tongue.

Inhale and exhale deeply, feel the air of your inhalations passing through your

trachea. Keep your mouth closed, but your lips soft.

2. On your exhalations, slowly and gently lower your chin towards your chest and

slightly contract the back of your throat (the glottis– a section of the larynx).

3. Start inhaling, slowly and rhythmically in one long and continuous inspiration.

4. Allow the air to pass through the constricted throat, creating a “friction sound.”

Remember one thing air should not feel inside the nose. As air touches the throat, a

peculiar frictional sound will be produced.

5. Concentrate on the sound of your breath; allow it to calm your mind. It should be

perceptible to you.

6. Let your inhalations fill your lungs to their fullest expansion until a sense of fullness

is felt within the chest.

7. Retain the inhaled air for a period of few seconds (preferably double the period of

inspiration).

8. Now breath out by closing your right nostril and exhale from the left nostril.

9. Exhale as naturally as possible – gradually, avoiding jerky or hasty movements.

10. Completely release the air throughout your exhalations.

11. Now Take a few normal breaths and relax.

Ujjayi Pranayama Benefits and Cures

Ujjayi pranayama acts as a miraculous remedy for thyroid issues.

It helps to clear phlegm appetite.

Ujjayi will increase the pressure of air within the lungs and expands the effective use

of the lungs. This ensures the transfer of oxygen to every cell inside the lungs, instead

of a considerably smaller percentage used during normal respiration.

All throat problems are cured

It helps Stimulating and balances the thyroid. Thus prevent thyroid issues.

The body becomes healthy, sturdy, and lustrous.

Beneficial in chronic cold, cough, dyspepsia, liver issues, dysentery, fever, and other

diseases.

Very useful in asthma problems and alternative respiratory diseases.

Dhatu shudhhi or purification of seven dhatus (elements) Skin, flesh, blood, bones,

marrow, fat, and semen.

Helps in cataracts and sinus issues, Rheumatism, and migraine conjointly.

It helps to cure the Snoring problem.

Improve lisping problems in children.

14.3 Seetali

1. Sit on the ground in the position of Sukhasana or padmasana.

2. Now roll your tongue from both the sides to make a tube shape.

3. Now inhale deeply through this tongue tube.

4. Close your mouth and hold your breath for few seconds.

5. Now exhale from the nostrils.

6. Repeat this for 8-10 times.

Benefits of Sheetali Pranayama

It calms the mind and acts as an effective stress buster.

Control high B.P. and purifies the blood.

Helps to cool down the body temperature and nervous system.

Helpful in fever, indigestion, and hyperacidity.

Useful in diseases like tongue, mouth or throat.

Prevents premature graying of hair and hair fall.

Cures Insomnia and helps to improve the quality of sleep.

14.4. Seetkari

Sitkari Pranayama Steps

1. Sit on the ground comfortably. (Sukhasana or Padmasana)

2. Keep breathing normally for a few minutes and relax.

3. Now touch upper and lower teeth together and touch your tongue upwards.

4. Open your lips and start inhaling deeply which produces a hissing sound.

5. Hold your breath for few seconds then exhale through the nose.

6. Remember that the duration of exhalation should be twice of the inhalation.

7. Again inhale and exhale as per above steps. Repeat this for 10-15 times.

Sitkari Pranayama Benefits

Cools down your body.

Lowers down your high blood pressure.

Reduces the excessive stomach heat.

Reduces pitta dosha.

Calms your mind and reduces stress.

Reduces your anger and fatigue.

Improves health of teeth.

14.5. Kapalapathi.

1. Sit comfortably with your spine erect. Place your hands on the knees with palms open

to the sky.

2. Take a deep breath in.

3. As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as

much as you comfortably can. You may keep your right hand on the stomach to feel

the abdominal muscles contract.

4. As you relax the navel and abdomen, the breath flows into your lungs automatically.

5. Take 20 such breaths to complete one round of Kapal Bhati Pranayama.

6. After completing the round, relax with your eyes closed and observe the sensations in

your body.

7. Do two more rounds of Kapal Bhati Pranayama.

Benefits of Kapalbhati Pranayama

Increases the metabolic rate and aids in weight loss

Clears the nadis (subtle energy channels)

Stimulates abdominal organs and thus is extremely useful to those with diabetes

Improves blood circulation and adds radiance to the face

Improves digestive tract functioning, absorption, and assimilation of nutrients

Results in a taut and trimmed down belly

Energizes the nervous system and rejuvenates brain cells

Calms and uplifts the mind

YOGA PRACTICES - II

DIPLOMA IN YOGA FOR HUMAN EXCELLENCE

YOGA PRACTICES - II

(Syllabus)

UNIT I: SPECIAL MEDITATION

Panchendriya Meditation – Pancha Bhootha Navagraha Meditation – Nine Centre

Meditation – Nithyanantha Meditation – Divine Meditation.

UNIT II: PRACTICES FOR INTENSIFYING BIO-MAGNETISM

Lamp Gazing practice - Mirror Gazing practice – Giving passes to cure disease.

UNIT III: ASANAS

Utkadasana - Trikona asana – Thandasana - Janusirasasana – Pachi mothasana –

Komugasana – Salabasana - Dhanurasana – Navukkasana – Makkarasana - Artha

bhavana mukthasana – Bhavana mukthasana - Subthavajrasana – Uthanabathasana –

Navasana - Savasana.

UNIT IV: MUDRA AND BANDHA

Mudra : Gnana mudra (Chin mudra) - Vaayu Mudra – Soonya Mudra – Prithvi

Mudra – Surya Mudra – Varuna Mudra – Prana Mudra – Abana Mudra – Abana

Vaayu Mudra – Linga Mudra – Adi Mudra – Kesari Mudra – Aswini Mudra.

Bandha: Jalandhara Bandha - Uttiyana Bandha – Moola Bandha

Kriya : Jalanerthi, Thrattaha

UNIT V: SPECIAL ASANAS

Asanas and exercises for curing diseases - Tortoise asana.

TEXT BOOK :

1. Yoga Practices – II - VISION, Vethathiri Publications.

REFERENCE BOOK :

1. Simplified Physical Exercise - Vethathiri Maharishi.

2. Yogasana - Vethathiri Publications.

3. Sound Health through Yoga - Dr.K.Chandrsekaran.

4. Yogasana in educational Curriculum - Dr.H.R.Nagendra.

YOGA PRACTICES - II

1. Utkatasana-Chair Pose

Utkatasana is an excellent pose to strengthen the legs. It also strengthens the

back muscles and removes stiffness in the shoulders. It may seem like a simple

enough pose but if done correctly, it develops the overall endurance and strength of

the whole body. The lengthening and lifting of the spine lifts the diaphragm up, giving

a gentle massage to the heart.

Steps

1. Stand straight with an erect spine and your arms at your side.

2. Keep some distance between your

feet.

3. Stretch your hands forward to keep

them parallel to the ground. Hands

should be straight and palms should

be facing downward.

4. Now bend your knees and bring

your pelvis down like sitting on a

chair.

5. Try to bring your thighs parallel to

the ground.

6. Hold this position for one minute

and keep breathing normally. Bring

a smile on your face.

7. Now release your pose to come to

the starting position

8. Repeat it for 3-4 times.

Benefits of Utkatasana

Stretches your thighs, hips, hands and spine.

Strengthens abdomen area.

Strengthens thighs, knees, ankle, leg, hands, and torso.

Improves balance of the body.

Boosts immune system.

Stimulates heart and diaphragm.

2. Trikonasana- Triangle Pose

The word Trikonasana has derived from the Sanskrit language. This word is a

combination of two words which is Triangle (Trikona) and Posture (Asana). The

reason it is known as Trikonasana or Triangle pose because when you practise

“Trikonasana triangle steps“, your body looks similar to the shape of a triangle.

Steps:

1. First, you need to stand on your yoga map, make sure your spine is erect, feet

are together (big toes and heels slightly touching each other) and head straight.

2. You must ensure that your body weight is equally distributed on the heels and

toes. And your hands should be on the side of the body.

3. Take a deep breath and relax and then start with moving your right foot to the

outside direction and turn your left foot slightly towards the inward direction.

Try to keep your knees straight while you are practising this asana.

4. Then, you must bend your trunk to the right side and ensure to not bend your

body in the forward direction.

5. Then touch the floor with your left-hand fingers while closing your right ankle.

Do this when the truck is completely bent.

6. And the right palm might rest on the floor. Do not try to force this position too

much in the starting, give some time and you will able to do this Trikonasana

easily after a while.

7. Then do the same things with the other side of the body.

8. You can hold this position for a minute or as long as you can and then you can

slowly increase your time after a few days of practising.

9. Come to the starting position once you have completed this asana and breathe

deeply.

10. Repeat this asana for 1 to 3 times on both the sides.

Benefits

It helps our body to relieve gastritis, indigestion, acidity and flatulence. The

pose refreshes our body as well as stimulates our digestive system, thereby

keeping as healthy and productive all day long.

The triangle pose done by bending your body to either sides simultaneously,

improves the flexibility of the spine and alleviates backache to a very extend.

Practising this regularly can gift you a life devoid of back pain.

When done in a proper manner it corrects the alignment of shoulders and

makes it the perfect shape.

Trikonasana involves the whole body. The neck also gets the benefit when it

helps to treat the neck sprain.

The continue movements and stretches gives strength to your ankles and palms

leaving it strong and powerful.

Apart from physical benefits, this yoga pose also reduces discomfort during

menstruation. It gives a relieving touch to your menstrual cramps, when done

regularly.

Practicing the asana continuously helps one to reduce the piled up stress and

anxiety inside you. It relaxes your hormones, and produces the happy

hormones leaving a healthy smile on your face.

Stimulate and transports blood flow throughout the veins and body thereby

reducing any risks of a block or stroke.

3. Tadasana- Mountain Pose

Tadasana yoga or the Mountain Pose is suitable for all levels of yoga

practitioners and is considered to be the foundation of all standing yoga postures. This

pose requires the engagement of the entire body while relaxing the mind.

Steps

7. Stand with your feet slightly apart and make sure that your weight is balanced

equally on both feet.

8. Inhale, raise your arms above your head, interlock your fingers with palms

facing upwards.

9. Raise your shoulders up towards your ears and on an exhale, roll your

shoulders back and down your spine, opening your chest and straightening your

posture.

10. Relax all muscles in your face, including your tongue.

11. Relax your eyes and maintain a steady gaze.

12. Come back to normal position and relax.

Benefits of Tadasana Pose

It improves posture, opens up the chest and lengthens the spine

Gently strengthens the thighs, buttock and leg muscles

It is also beneficial in increasing awareness and concentration

Reduces flat feet and relieves sciatica

Releases tension from the face

Tadasana gives a good stretch to the arms, chest, abdomen, spine and the legs.

It creates a sense of physical and mental balance. This sense of balance can be

enhanced if one practices the same with closed eyes.

It can help to increase height.

4. Janusirasasana- Head to Knee Pose

Janu Sirsasana is a seated forward bend and a part of primary series of Astanga

Yoga. Practicing ‘Janu Sirsasana’ makes the spine more flexible by stretching and

expanding it during the practice. It aids digestion by toning abdominal organs and is

beneficial for the well-functioning of reproductive organs

Steps to practice Janu Sirsasana (Head to knee pose)

1. Sit straight with the legs stretched out in front of the body, keeping the feet

together.

2. Bend the left knee and bring the left heel close to your groin as much as you

can comfortably. Place the sole of the left foot to the inside of right leg’s inner

thigh.

3. Keep the left knee on the floor. Place the palm of your hands on the top of the

right knee.

4. Inhale and using your pelvic muscles, slowly bend the torso in the forward

direction sliding your hands towards the right foot.

5. Try to get a hold of right foot if possible, else keep your hands as far as you can

comfortably. Ideally, hands are locked behind the sole of the right foot,

grabbing the left wrist with a right hand. It takes time to be able to bend to that

extent.

6. Move your head towards your right leg, if possible touch your knee with your

forehead.

7. Keep the back relaxed and don’t overstretch the body.

8. Retain the final position for a few seconds or as long as you feel comfortable,

breathing normally.

9. To return, inhale and lift the head, release the hands and bring them back in

upright position.

10. Take 3 long and deep breaths. Practice again by interchanging the position of

the legs

Benefits of Janu Sirshasana

Tones and massages the organs of the pelvic and abdominal region such as

pancreas, liver, kidneys, spleen, adrenal glands and gonad glands.

Improves digestion, remove excess fat from the pelvic and abdominal region.

Increase flexibility of the hip joints.

Gives a good stretch to the spinal column, hamstring muscles and is beneficial

for the heart.

Function as preparatory pose for meditative poseS as it helps in loosening up

the legs.

Beneficial for those who suffer from insomnia, high blood pressure and

sinusitis.

Helpful in curing impotency in males.

5. Paschimottanasana

Paschimottanasana is a Sanskrit word, consisted of three words: Paschima

means west or back, Uttana means intense stretch and Asana shows a yoga pose. The

Seated Forward Bend yoga is beneficial for all the body parts and organs. The yoga

pose is good for weight loss.

Steps

1. First of all, sit on the

ground, stretching both

the legs outward.

2. Toes should remain

together pointing

forward.

3. Now, Inhale, raise your

arms, and bend the body

forward exhaling as far as

possible.

4. While bending forward, do exhaling.

5. In the final stage, interlocked fingers should be beyond the toes and the nose

should touch the knees.

6. Initially, do it for 5 seconds and gradually try to maintain the pose as long as

you feel comfortable.

7. Inhale and come to the original position.

8. This is one round. Initially, do two rounds.

9. As per your practice, you may increase the number of rounds as well as the

duration of maintaining the pose.

Benefits of Paschimottanasana

Spine: The asana gives suitable stretches and tones to the spine and one of the

best yoga poses for the health of the spinal column and associated nerves. Since

it is good for the spinal nerves accordingly safe the whole body.

Belly fat: This is one of the effective sitting forward bending yoga poses that

are good to burn belly fat.

Weight loss: The practice of this asana gives adequate stretching to the entire

body, especially the back part of the body, thus helpful in melting of fat.

Sexual diseases: The regular practice of the asana gives direct massage to the

pelvic region thus helpful for various types of sexual maladies such as

menopause, menstrual discomfort, etc.

Diabetes: It provides adequate massage to the pancreas and forces the

endocrine gland to release insulin, thus ensures in the prevention and

management of diabetes.

Flatulence and constipation: The massage of the abdominal organs improves

digestion and ensures to prevent constipation and flatulence.

Kidney: The practice of this asana is also good for the kidney, liver spleen, and

adrenal glands.

Stress: Paschimottanasana is well known for its utility in harmonizing nervous

and pranic energies within the body. Thus, it is quite effective for stress,

anxiety, depression, and helping to bring about states of meditation.

Hamstrings: It is beneficial for hamstrings.

Appetite: The asana helps to develop an appetite.

6. Gomukhasana- Cow Face Pose

This asana takes its name from the Sanskrit words ‘Go’, meaning cow,

‘Mukha’, meaning face, and ‘Asana’, meaning pose. Incidentally, the word ‘Go’ also

means light.

Steps

1. Sit erect on the ground with your legs stretched out in front of you, preferably

in Dandasana.

2. Now gently bend your left leg, and place it under your right buttock.

3. Fold your right leg and place it over your left thigh.

4. Place both your knees close together as they are stacked one on top of the

other.

5. Gently fold your left arm and place it behind your back.

6. Take your right arm over your right shoulder, and stretch it as much as you can

until it reaches your left hand. With practice, you will be able to not just reach,

but also catch your left hand.

7. Keep the trunk erect, expand your chest, and lean slightly back.

8. Hold this pose for as long as you are comfortable, as you breathe slowly and

deeply. Concentrate on your breathing.

Benefits of the Gomukhasana

This asana helps to flex the back, making it more elastic.

It helps to cure stiff shoulders and also helps in releasing the cervical spine.

Practicing the Gomukhasana also aids in the treatment of sciatica.

It enhances the working of the kidneys, thereby helping those suffering from

diabetes.

Works on making the pericardium area more accessible.

Practicing this asana regularly can reduce stress and anxiety.

7. Shalabhasana-Locust Pose

Salabhasana is a backbend pose that offers a range of health benefits both for

beginners as well as advanced practitioners. It is a form of Vinyasa yoga. Salabhasana

is also referred to as the Locust Pose since the body resembles a locust while

practicing the asana. The asana is a highly intensive one and may require regular

practice for a beginner to master it efficiently.

Steps

1. Lie down on the floor (on your belly) and keep your arms along the side of the

body.

2. Now, you need to lift your upper torso and legs while inhaling.

3. Make sure that your knees are straight while you are trying to lift your legs

upward.

4. Your palms should be facing downwards, and your arms should rest alongside

your body.

5. Make sure that your body weight is resting on your lower ribs, pelvis and belly.

6. Try to hold Salabhasana posture for a few breaths and then bring your legs and

head down to the floor.

7. At last, come back to your starting position and repeat this posture for two to

three times.

Benefits of Salabhasana

Salabhasana is beneficial to reduce excessive fat and to tone the abdominal

muscles.

Salabhasana is helpful to strengthen your back muscles.

Salabhasana is helpful to replenish your entire spinal cord and also repair it.

Salabhasana is helpful to rectify neck pain, strengthen neck muscles and to

repair defects in the neck joints.

It involves stretching, which is helpful to improve digestion problem and to

improve activities related to the intestines.

Salabhasana benefits to treat urinary disorders.

Salabhasana is helpful to strengthen the reproductive system.

Salabhasana is helpful to strengthen the uterus.

Salabhasana is helpful to regulate a normal cycle and to cure problems related

to menstruation.

Salabhasana helps to strengthen hip bones and decreases the excessive thigh

muscles.

Salabhasana is also helpful to treat the constipation problem.

8. Dhanurasana- Bow Pose’

Dhanurasana consists of two words: Dhanu means ‘bow’ and Asana indicates a

Yoga pose. Thus the name is ‘the Bow Pose’ because, in the final position, the body

resembles a bow. In this pose, the abdomen and thigh representing the wooden part of

the bow whereas legs lower parts, and arms representing the bowstring.

Steps

1. Lie on your stomach with your feet hip-

width apart and your arms by the side of

your body.

2. Fold your knees, take your hands backward

and hold your ankles.

3. Breathing in, lift your chest off the ground

and pull your legs up and back.

4. Look straight ahead with a smile on your

face.

5. Keep the pose stable while paying attention

to your breath. Your body is now curved

and taut as a bow.

6. Continue to take long deep breaths as you

relax in this pose. But bend only as far as your body permits you to. Do not

overdo the stretch.

7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the

ground. Release the ankles and relax.

Benefits of Dhanurasana

Strengthens the back and abdominal muscles

Stimulates the reproductive organs

Opens up the chest, neck and shoulders

Tones the leg and arm muscles

Adds greater flexibility to the back

Good stress and fatigue buster

Relieves menstrual discomfort and constipation

Helps people with renal (kidney) disorders

9. Navukkasana-Boat Pose

Naukasana comes from the two Sanskrit words 'nauka' which means 'boat' and

'asana' meaning 'posture' or 'seat'. It is a posture in which our body takes the shape of a

boat. It is one of the few yoga poses that can be performed lying both on the stomach

(prone position) and back (supine position).

Steps-

1. Lie on your back with your feet

together and arms beside your

body.

2. Take a deep breath in and as you

exhale, lift your chest and feet off

the ground, stretching your arms

towards your feet.

3. Your eyes, fingers and toes

should be in a line.

4. Feel the tension in your navel area as the abdominal muscles contract.

5. Keep breathing deeply and easily while maintaining the pose.

6. Hold the position for few seconds.

7. As you exhale, come back to the ground slowly and relax.

8. Duration 3-4 repetitions daily but should not overdo.

Benefits of Boat Pose :-

Strengthens the back and abdominal muscles.

Tones the leg and arm muscles.

Useful for people with hernia.

It helps to remove belly fat.

It improves digestion.

Helps in developing six packs ABS.

Improves the circulation of blood.

Give strength to thigh, hips, shoulder and neck.

Regulates the function of liver, pancreas and lungs.

Maintains the function of kidney, thyroid and prostate glands.

10. Makarasana- Crocodile Pose

Makarasana widely known as Crocodile Pose in English is a relaxation pose.

The Sanskrit name Makarasana is derived from two words, the first

Makar, meaning Crocodile and the second Asana, meaning Posture. It is practiced to

relax the body after performing other yoga poses.

Steps

First, lie down on your stomach and stretch your hands forward.

Before going to next steps, breathe normally for few seconds to let your body

relax.

Now while inhaling raise your upper body up as shown in above image.

Place your chin in your palms and keep breathing deeply.

Hold this position for few minutes.

Now while exhaling release your pose. Remove your palms and bring down

your shoulders and chin on the ground.

Repeat this for few more times.

Benefits of Makarasana

It is an excellent yoga exercise for relieving back pain.

Effective to reduce stress, anxiety, and depression.

Improves blood circulation.

Much effective to prevent constipation and indigestion.

Beneficial in the treatment of high blood pressure and heart disease.

Stretches your spine and brings flexibility.

11. Ardha Pavanamuktasana

Ardha pavanamuktasana is an asana often

recommended for morning practice in order to

remove trapped gas from the intestines. The name

comes from the Sanskrit root words, ardha,

meaning "half," pavan, meaning "wind" or

"air," mukta, meaning "release," and asana,

meaning "pose."

Steps:

1. Lie flat on the back in the shava-asana.

2. Inhale and bend the right knee and pull it

close to the torso with both hands while

interlocking the fingers just below the knee.

Keep the left leg flat on the floor.

3. Hold the inhaled breath for a few seconds then exhale slowly through the

nostrils and lift the back, shoulders and head off the floor and touch the knee

with the forehead.

4. Hold the exhaled breath for a few seconds then slowly inhale and return the

back, shoulders and head to the floor. Remain holding the knee.

5. Hold the inhaled breath for a few seconds then exhale while bringing the right

leg to the floor.

6. Lie flat on the back in the shava-asana for a few seconds then repeat beginning

with the left leg.

Benefits

Strengthens the back and abdominal muscles

Helps in digestion and release of gas

Tones the muscles in the legs and arms

12. Pavanamuktasana- Wind Relieving Pose

Pavanamuktasana is a healing pose that is effective in helping release gas in the

abdomen while massaging the entire back and spine. The name is derived from the

Sanskrit, pavana, meaning "wind"; mukta, meaning "to release"; and asana, meaning

"pose."

Steps

1. Lie on your back. Keep your legs together and place your hands beside your

body.

2. Take a deep breath and bring your right knee near your chest as you exhale.

Then press your thigh on your abdomen with clasped hands.

3. Breathe again. Now lift your head and chest to touch your right knee with your

chin as you exhale.

4. Hold the pose and take a long breathe in and out.

5. When exhaling, increase the pressure on your chest by tightening the grip of

your hands around the knee.

6. Relax and come to normal position by loosening the grip while inhaling.

7. Now, repeat the same steps with your left leg.

8. You can clasp both the legs and roll from side to side or rock up and down for

3-5 minutes and then relax to complete the pose.

Benefits of (Pavanamuktasana)

Performing this Asana regularly strengthens your back and abdominal muscles.

It is useful for toned legs and arms.

The abdominal muscles and other organs get massaged.

The Constipation problem gets cured, and the gases get relieved.

Blood circulation gets enhanced in the hip joints.

Lower back muscles get relaxed.

13. Supta Vajrasana

It is an advanced variation of vajrasana. Derived from Sanskrit, supta means

"reclining," vajra means "thunderbolt" and asana means "pose." In this pose, the yogi

begins in vajrasana then holds the feet and places the elbows on the floor as the torso

bends backward until the arms, back and head rest on the floor. The pose is held for

30 seconds

Steps

Sit in Vajrasana with heels pointing outwards and big toes touching. The body

is upright, hands rest on the thighs. Relax the whole body. Breathing normally places

the hands on the floor beside the buttocks. Bend the elbows and slowly lean the body

back until the elbows rest on the floor. Lower the head backward until the top of the

head touches the floor. Bring palms together in front of the chest and hold the posture.

Breathing is relaxed and slightly deeper than normal, inhaling through the nose and

exhaling through the mouth. With the help of the elbows slowly return to the starting

position.

Benefits:

Increases flexibility of the spine and hips and stretches the thigh muscles.

Strengthens the lungs and is helpful for asthma and bronchitis.

14. Uttanpadasana-Raised Leg Pose

Uttana padasana is an intense stretch of the legs. The terms comes from the

Sanskrit uttana, meaning “intense stretch,” pada, meaning “leg” or “foot,”

and asana meaning “pose” or "posture."

Steps

1. To begin the pose, come in the supine position i.e. lie horizontally with the

torso and facing up which is opposite to the prone position (body lies flat with

the chest down).

2. Keep both your knees and feet together and breathe normally.

3. Exhale and make a little arch from your back while raising your chin. Turn

your head back and try touching it to the ground. (If not comfortable, use your

hand to keep the head in the backward direction)

4. Next, keep your arms at your sides and inhale.

5. Try stretching your back as long as you can while taking a deep breath.

6. Now, slowly lift both your legs at an angle of 50 degrees from the floor.

7. After raising both legs, raise both arms above your torso. Make sure that arms

are raised parallel to the floor.

8. Note that your both arms and legs lie in a straight line and elbows are not bent

during the posture.

9. Balance your body weight on your buttocks and hold the posture for few

seconds.

10. To release the pose, lower down both legs and arms while taking a deep breath.

11. Relax in Corpse Pose (Savasana) for 5 minutes and come back in the normal

position.

Benefits of Performing Uttanpadasana

Uttanpadasana is an effective pose in stomach disorders like constipation, and

acidity.

If the asana is performed daily, it can strengthen your hip, back and thigh

muscles.

In addition, the pose also reduces your belly fat and tones the stomach muscles.

Therefore, the pose is commonly performed and preferred by people who are

overweight.

It removes back pain. Initially, the asana may feel painful but practicing this

asana regularly helps to strengthen your back.

The pose is also beneficial for those who are facing the problem of naval

displacement.

Uttanpadasana releases an adequate amount of enzymes and prevents

indigestion and flatulence.

15. Navasana- Full Boat Pose

Navasana is a seated yoga asana that requires core strength to hold the body in

a "V" shape. As well as a range of physical benefits, it is believed to build

concentration, stamina and balance.

Steps

1. Begin in a seated position

with your knees bent and

your feet flat on the floor.

2. Lift your feet off the floor.

Keep your knees bent at

first. Bring your shins

parallel to the floor. This is half boat pose.

3. Your torso will naturally fall back, but do not let the spine round.

4. Straighten your legs to a 45-degree angle if you can do so without losing the

integrity of your upper body. You want to keep your torso as upright as

possible so that it makes a V shape with the legs.

5. Roll your shoulders back and straighten your arms roughly parallel to the floor

with your palms turned up.

6. Do your best to balance on the sit bones, but it's normal if you are resting

slightly behind them. Focus on lifting your chest to support the balance.

7. Stay for at least five breaths.

8. Release your legs on an exhale. Then inhale and sit up.

Benefits of Navasana

Tones and strengthens your abdominal muscles.

Improves balance and digestion.

Stretches your hamstrings.

Strengthens your spine and hip flexors.

Stimulates the kidneys, thyroid and prostate glands, and intestines.

Aids in stress relief.

Improves confidence.

16. Shavasana – Corpse Pose

Steps

7. Lie flat on your back, like our sleeping pose. Legs should be separated.

8. Keep your arms at your side and your palms facing up. Just relax.

9. Close your eyes and breathe deeply and slowly through the nostrils.

10. Start concentrating from your head to your feet. This means you are

consciously relaxing your each part of the body. Don’t move ahead without

relaxing particular part of the body.

11. On each inhaling and exhaling (breathing) think that your body is totally

relaxed. Let your tension, stress, depression and worry run away on each

exhaling.

12. Those having good concentrations can practice for a long time and others can

practice for 3-5 minutes.

Benefits of Shavasana – Corpse Pose

It relaxes your whole body.

Releases stress, fatigue, depression and tension.

Improves concentration.

Cures insomnia.

Relaxes your muscles.

Calms the mind and improves mental health.

Excellent asana for stimulating blood circulation.

Beneficial for those suffering from neurological problem, asthma,

constipation, diabetes, indigestion.

17. Mudra

A mudra is a sacred and symbolic gesture found in yoga, Buddhism, Hinduism

and Jainism. The most well-known mudras are used during yoga and meditation

practice as a means of channeling the flow of vital life force energy known as prana.

The term translates from Sanskrit as "gesture,"’ "mark" or "seal".

17.1 Jnana mudra

Jnana mudra is a sacred hand gesture or ‘seal,’ used during yoga and

meditation practice as a means of channeling the flow of vital life force energy known

as prana.

Steps

1. Fold the index finger and let it touch the base of the thumb. The forefinger

forms a circle, but the thumb points straight out.

2. Straighten the other three fingers gently.

3. Place your hands on the knees with palm downwards.

4. The three fingers should point forward and downwards.

5. Adjust your position of the hands and relax the

shoulders.

6. Keep the spine straight and practice your meditation technique.

7. Continue in this position for the full duration of your meditation.

Benefits of Jnana Mudra

Jnana Mudra modifies the pranic flow in the fingers. Usually the prana flows out

through the extremities (hands, feet, head, etc.). In Jnana mudra we redirect some the

flow by joining the thumb and the forefinger, and forming a circular loop. This

redirects the energy inwards so that the mind energy is internalized. Using this mudra

one can sit in meditation for a long duration, as it reduces the distractions arising in

the mind. One can look at Jnana mudra as psycho-neural finger lock which helps to

internalize the prana.

17.2. Vayu Mudra

Vayu mudra is a yogic hand gesture believed to help regulate and reduce the air

element within the body. The name comes from the Sanskrit, vayu, meaning "air,"

and mudra, meaning "gesture."

Steps:

1. Yoga and mudra exercises are

emphasizes more on the comfort

factor. So, just be prepared to be

relaxed and comfortable. Make

sure that you are wearing really

loose and comfortable clothes.

2. Your body should feel free then

only your mind will be able to

concentrate on the yoga or

mudra. Remember the key to

success of this exercise is being

able to be really relaxed and comfortable. Once this is in action, the rest will

fall in place.

3. Begin with placing the tip of the index finger at the base of your thumb.

4. Now, gently pressurize the thumb upon your finger. This leads to amount of

suppression of element air by element fire.

Benefits of Vayu Mudra:

It helps regulate and balance the air element within your body,

Heals and treats you against any air imbalance diseases,

Reduces extra air from stomach and body,

Tightens and strengthens your chest,

Relives you against chest pains,

Builds immunity for your body against cold and cough,

It is also very useful against paralysis,

It helps fight against any crack or disorder in neck.