Yoga Updates

According to Hatha Yoga Pradipika and sage Ghrenda, cleansing techniques are important to keep the body free from Toxins. Our sages emphasize the cleansing techniques as they lead the path of purification. It includes- 

1.DHAUTI 

2. BASTI

3. NETI

4. LAULIKI 

5. TRATAKA

6. KAPALBHATI

All the above six techniques remove the toxins from the body, massage the internal organs and keep them healthy.  As we know we have no other option to remove the dirt from the internal organ as we commonly do and able for external body parts. 

Above technique also activate the chakra and evolve the higher Consciousness. 

1) Breathing exercises-

a) Kapal Bhatti 20 times 

b) Omkar 10 × 1

Full body Loosening and Warm-Up from Neck to Legs.

Naukachalan and Chakkichalan both ten times front and reverse 

Surya Namaskars × 6

2) Seated Postures -

a) Vajrasana - 10 counts × 2 

b) Ardhapadmasana - 10 counts × 2 

3) On the Back Postures -

a) Pawanmuktasana - 10 counts × 2

b) Setu Bandasana - 10 × 2 

4) On the Stomach Postures-

a) Naukasana - 10 counts × 2 

b) Dhanurasana - 10 counts × 2

5) Standing Postures-

a) Triyak Tadasana - 10 × 2 

b) Utkatasana - 10 × 2

Shavasana 10 mins

1) Breathing exercises-

a) Kapal Bhatti 20 × 2  

b) Omkar 10 × 1

Full body Loosening and Warm Up from Neck to Legs

Naukachalan and Chakkichalan both 10 times front and reverse 

Surya Namaskars × 12 

2) Seated Postures -

a) Kurumasana - 10 counts hold × 2 

b) Butterfly Pose (rolling) 10 times × 2 

3) On the Back Postures -

a) Halasana to Paschimotasana - 10 × 2

b) Happy Baby Feet - 10 × 2 holds 

4) On the Stomach Postures-

a) Shalabasana - 10 × 2 

b) Dhanurasana ( rolling) - 10 × 2

5) Standing Postures-

a) Utthitha Parsvakonasana - 10 × 2 

b) Goddess pose with Thumps - 10 × 2

Shavasaan 10 mins

1.  Downward-facing Dog Pose, or Adho Mukha Shvanasana
2. Uttanasana or Standing Forward Bend
3. Supta Baddha Konasana or Reclining Bound Angle Pose 
4. Setu Bandha Sarvāṅgāsana, or Shoulder supported bridge
5. Sarvangasana or Shoulderstand.

Please practice this Pose to make our immune system more stronger. 

Stay Home Stay Safe healthy 🙏

I.Chant: OM ...3 times 

II. Warm up (We are trying to create mobility for Spine)

Asanas:

1. Marjari (Chat & Cow)

Step 1: Come on your knees on the mat with your palms down on the mat firmly gripping the mat and just below your shoulder .tucking the ball of the feet firmly on the ground. 

Step 2: Inhale :and open your chest up and chin up with your lower back forming an arch .

Step 3:Exhale : fisrt Chin to chest and then round your back , with every eexhalation consciously pull your navel in, your palms are still pressing down and firm on the floor . 

Repeat this 5 times  and then come back to normal/neutral spine.

From Marjari go into Parvatha ...

2. Parvatha(Mountain pose)

Step 1:Keeping your palms down and at teh same poistion, lift up your hips towards the ceiling , such that your ball of te feet is pressing on down on the floor and with your heels up from the floor. 

Step 2: activate your legs, feet is hip width apart from each other. activate your legs by rolling your thighs.

Precaution : Do not lock your knees and keep them slightly bent.

Step 3: at every exhalation conciousy pull your navel up and in.

Step 4: Rotate your shoulder out with chin dipping down. 

3. Look up , right leg in-between the palms and then left leg in-beween the palm,fold forward , with palms pressing down on the floor. 

Precaution: for those with knee and back issue, may keep their knees slightly bend. 

4. Inhale and come up with your hands reaching up towards the ceiling and then back , forming a backbend. 

5. Exhale and come back to normal and hands beside the each thigh  

• 10 Health Benefits of Lotus Pose – Padmasana:

• Opens up the hips
• Stretches the ankles and knees
• Calms the brain
• Increases awareness and attentiveness
• Keeps the spine straight
• Helps develop good posture
• Eases menstrual discomfort and sciatica
• Helps keeps joints and ligaments flexible
• Stimulates the spine, pelvis, abdomen, and bladder
• Restores energy levels

Shat Kriya. Shat Karma, or Shat Kriya as they are often known, are six yogic cleansing processes used by yoga practitioners to help purify the physical body. ... The Shat Kriyas come to our aid to help us remove built up toxins from our body, with particular emphasis on the respiratory and digestive systems.

Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana represents the pranic energy responsible for life or life force, and "ayama" means control. One can control the rhythms of pranic energy with pranayama and achieve healthy body and mind.