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YOGA ASANAS BOOKS IN HINDI PDF

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Light on Yoga, and I was filled In his book Yoga a. of yoga. Discover physical and breathing poses to complement your mood, calm your mind YogaPosen. In this book I'll guide you through the most important postures from traditional An Illustrated Step-By-Step Guide To 90 Slimming Yoga Postures includes. Hindi word for Namaste, from the root nam, to bow. . The Half Spinal Twist is one of the best Yoga postures for cultivating flexibility and strength in the spine. It.


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Asana is yoga pose or posture or position of the body. Patanjali in ashtanga yoga defines asanas as Steady and Comfortable pose. Yogasanas, the yogic. Yoga E Book - Download as PDF File .pdf), Text File .txt) or read online. yoga. GUIDELINES FOR ASANA PRACTICE 16 Viparita Dandasana Ushtrasana 41 —Words of wisdom from ancient Indian sages | ▫ When we. Indian Institute of Information Technology. Design and Padmasana is the most easy and suitable asana for . BENEFITS OF SARVANGASANA YOGA POSE.

For back-side namaste refer to page They are easy and must be practiced everyday by everyone. Practice using props, to improve alignment, stability and comfort. Reclining asanas are designed in the supine position resting on the spine and in the prone position resting on the abdomen. The asanas in supine and prone positions complement each other, refresh the vital organs and improve their functions.

Reclining asanas correct neuro-muscular, chemical and other imbalances. They release tensions and congestions from the legs, hips, pelvis and abdomen and rest the spine, lungs and heart. Reclining asanas prepare the body and mind for the sitting asanas, forward and backward bending asanas and the inverted asanas.

Cautions Do not practice when you have Benefits with everyday practice for few weeks hip injury, headache, during menstruation and pregnancy. Relieves low back pain, varicose veins, leg pain, hernia, incontinence Duration 30 seconds - 1 minute Step 1 drains stagnated fluids, reduces swelling, knee and low back pain Do as much as your body allows Step 2 tones the abdomen, reduces fat in thighs, hips and abdomen Practice on a non-slip yoga mat Step 3 relieves hemorrhoids, prostate, menstrual and menopausal problems Props: A strap, cushions.

Loop a strap on your right foot, inhale and lift your leg upwards with the strap. Rest your head and shoulders. Exhale, lower your leg on the floor. Rest your leg on a cushion. Tuck your hands under your hips or stretch them over-head if you have a strong spine. Rest your head on a soft cushion to avoid neck strain. Inhale, lift both your legs up 60 degrees without bending your knees. Exhale, lower them towards the floor, without touching the floor.

Practice this movement dynamically 10 to 20 times, synchronizing your breath. Stretch your legs wide apart. To come out, bend your knees, release your hands and rest your feet on the floor. Do not practice when you have a migraine, spine, hip injury, diarrhea.

Benefits with everyday practice for few weeks Duration 1 minute - 2 minutes Improves flexibility and strength in the legs, hips, pelvis, spine, abdomen each side Relieves low back pain, sciatica, hernia, hip and knee pain, low and high BP Practice on a non-slip yoga mat.

Relieves incontinence, prostate, menstrual and menopausal problems Props: Wall, cushions, strap. Inhale, draw your right knee and hug it with both hands. Keep your left leg stretched on the floor with the foot pressed on the wall behind. Release the knee hug and repeat with your left leg.

Rest your foot on wall. Inhale, stretch your left leg to the left Rest your foot on wall Rest neck on a cushion side using a strap and rest the foot on the side wall. In the meanwhile, allow the right leg to stretch and place the foot on the wall behind. Exhale and bring the left leg to the centre on the floor. Re-position your body and Place a cushion under the knee, if you have knee pain repeat with your right leg.

Do not allow the opposite thigh to pop up. Bend your knee and bring the leg back to the centre. Cautions Do not practice when you have diarrhea, hip or knee injury. Benefits with everyday practice for few weeks Duration 3 - 5 minutes Relieves chest congestions, back pain, high and low BP, depression Practice on a non-slip yoga mat Relieves acidity, ulcers, hernia, diabetes, incontinence or on a firm mattress Relieves prostate, menstrual and menopausal problems Props: Cushions, bolsters A boon for pregnant women; relieves abdominal-pelvic discomfort, back pain, uterine fatigue, improves circulation, promotes easy delivery.

Lie on your back, with your head and your spine on cushions, your hips and pelvis on the floor. Bend your knees and extend them to the sides. Press the soles of your feet together, in front of your perineum. Roll your shoulders down and broaden your chest. Place a bolster under the knees to avoid strain in your groins, inner thighs or knees. Keep a mudra in your fingers. Stay steady with Mudra in your fingers focused even breathing. To come out, draw your knees closer, breathe few times and roll your body to a side before you sit up.

TIPS Cushions or bolsters prevent strain and provide comfort. A relaxing counter posture for Setu Bandhasana. Practice throughout pregnancy. Do not practice if you cannot sit in Virasana, or when you have Benefits with everyday practice for few weeks ankle, knee, hip or spine injury, Strengthens immune system, stimulates vagus nerve, improves circulation during menstruation. Relieves flatulence, acidity, ulcers, diabetes, heaviness after meals Duration 3 - 10 minutes.

Relieves asthma, palpitations, fatigue, low and high BP, insomnia Practice on non-slip yoga mat or on a firm mattress Relieves chronic leg pain, prostate, menstrual and menopausal problems Props: Cushions, bolsters Relieves vomiting, indigestion, breathing problems during pregnancy A boon for pregnant women; rejuvenates organs, prevents nausea, varicose veins, back pain, uterine fatigue, promotes good sleep and easy delivery.

Sit in Purna Virasana refer to page Hold your ankles and rest your elbows and forearms on the floor, gently recline backwards. Rest your spine and head on cushions and place your hands along Soften your chest and abdomen sides your body or stretch them up. Align your feet close to your hips. To come out, hold your ankles, and press your elbows on the floor and slowly lift your head and spine off the floor.

Sit up in Virasana. A restful counter posture: Exhale, stretch your torso forward, rest your forehead on a cushion, Press your knees on the floor raise your hips and close your eyes. Breathe Point your heel upwards evenly. Stay calm for few seconds. TIPS Approach this asana with an open mind. Experience the front body extension through upper thighs. The thighs may initially hurt.

Beneficial after your meals and before retiring to bed in the night. Practice throughout pregnancy using props. Benefits with everyday practice for few weeks Duration 30 seconds - 1 minute Stimulates brain, pituitary gland, lungs, heart and diaphragm Practice on non-slip yoga mat Relieves fatigue, thyroid problems, neck pain, asthma, bronchitis Relieves hemorrhoids, indigestion, incontinence, menopausal problems.

Inhale and press your forearms into the floor. Raise your head and chest and place the crown of your head on the floor. Balance your weight on your hips, elbows and forearms. Keep your legs and feet together. Lower your knees. Press your forearms on the floor.

Recline to the back, raise your sternum, and rest the crown of your head on the floor. With hand support, gently sit up. Repeat by changing leg position. Hold your ankles, press your forearms on the floor and gently recline backwards. Raise your sternum and rest the crown of your head on the floor. To come out, move your head neutral, rest your head and spine on the floor. Turn your head from side to side few times to correct imbalance in your neck.

With support of your hands and your breath, gently sit up. Do not practice when you have abdomen or spine injury, during pregnancy and menstruation.

Benefits with everyday practice for few weeks Relieves stiffness and pain in hips, spine, neck and shoulders Duration 1 to 3 minutes each side Massages abdominal organs, relieves indigestion, diabetes, acidity, ulcers Practice on non-slip yoga mat Relieves menopausal problems, reduces excess fat in hips and abdomen Props: Wall, a strap, cushion. For Beginners Lie on your back, inhale and lift your right leg up Reach the foot on the wall.

Hold the strap with your left hand and turn your head to the right side. Exhale and stretch the right leg to the left side. Extend your right hand in line with your shoulders and rest your left foot on the wall behind. Change your body position and repeat on the other side. Inhale and bring your leg back to the centre. Breathe and repeat on the other side.

Turn Rest your shoulder your head to the left side. Bend your kness, exhale, on the floor. Bend your knees and roll to the centre. Breathe and roll and stretch your legs to left side. To come out, bend your knees and roll to the centre. Straighten your legs and relax. They align and integrate the front and the back of the body, strengthen the spine, enhance lung capacity, extend the heart, nourish the abdomen and pelvis.

They stimulate the brain and the endocrine glands, increase alertness, improve stamina, grace and confidence. Backward bends also correct postural defects such as rounded shoulders and hunched back. In our everyday lives we often bend forward but not backwards.

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Hence backward bending asanas become challenging and difficult for many people even for dancers and athletes. They face a lot of physical and mental resistance, which can be overcome with the guidance of a competent yoga teacher. Backward bends are designed in standing, reclining and sitting positions. Props such as wall, table, chair, blocks and cushions are used to reduce strain improve alignment and provide comfort in the asana. Do not practice when you have back injury, a migraine, insomnia, uncontrolled high BP, during Benefits with everyday practice for few weeks menstruation and pregnancy.

Aligns the spinal discs, energizes lungs, heart and abdomen Relieves back pain, asthma, acidity, ulcers, indigestion, hemorrhoids Duration 20 - 30 seconds. Relieves breathlessness, vertigo, menstrual and menopausal problems Practice on non-slip yoga mat. Reduces body weight, corrects double chin and hunched back Props: Rest your forehead on the floor and place your palms in line with your forehead.

Move your elbows close to your chest. Inhale raise your head and chest and balance on your forearms. Broaden your chest and look to the front. To come out, exhale, slowly roll down. Rest in Makarasana. Inhale, raise your head and chest off the floor. Stay steady with focused Stretch your legs even breathing.

To come out, exhale and roll down. Rest in Makarasana refer to page Elbows slightly bent. Stay steady for few seconds. Exhale and slowly come out of the back bend.

TIPS Beginners can stay for short duration. Breathe smoothly and continuously. Keep your mouth closed and breathe only through your nose. This asana resembles a bow, hence the name.

The hands form have uncontrolled high BP, the string of a bow that pulls the trunk and the legs up. Enhances lung capacity, elasticity of the spine, stimulates abdomen Duration 20 seconds - 1 minute Refreshes brain, pituitary gland, heart, stabilizes emotions Practice on non-slip yoga mat Relieves asthma, back pain, shoulder pain, ankle and leg pain Relieves diabetes, hemorrhoids, menstrual and menopausal problems Reduces weight, removes excess abdomen fat, controls over-eating.

Bend your right leg, Straighten your leg hold the ankle with your right hand. Bring your forehead on the floor. Place your left hand in the front. Inhale and lift your head, chest and right leg up.

To come out, exhale and release. Lift your thigh off the floor. Bend your legs and grasp your feet or your ankles firmly. Rest your forehead on the floor and move your knees closer. Inhale and lift your head, chest, legs and thighs off the floor. Balance on your abdomen and pelvis and look to the front. Stay Lift your thighs steady and breathe freely. To come off the floor out, exhale and gently release.

Balance on your abdomen. Hold your feet firmly Do not apply force and pull and roll freely from your legs up; you may hurt side to side few times. To come out, roll back to the centre, release and rest Practice step 3, on a carpet to in Makarasana. Cautions Do not practice when you have Benefits with everyday practice for few weeks spine injury, uncontrolled high BP, shoulder or elbow pain, migraine, Relieves fatigue, asthma, slip-disc, back pain, neck pain, wrist pain carpal tunnel syndrome, hernia, during menstruation and pregnancy.

Relieves sciatica, indigestion, menstrual and menopausal problems Duration 20 seconds - 1 minute Reduces excess weight, increases muscle and joint strength Practice on non-slip yoga mat. Place your palms below your chest, with elbows tucked in. Rest your forehead on the floor. Press your palms and toes on the floor, inhale, raise your head, chest and thighs off the floor. Bend backwards, broaden your chest and look upwards. To come out, exhale and slowly release. Do not move your palms or feet.

Press the tops of your feet and palms into the floor, as you lift the trunk off the floor. Stretch forward arch your back and look upwards. To come out, exhale, and slowly release. Refer to page Spread your fingers wide and stretch. Breathe freely and continuously. Practice several times to gain strength. Cautions Do not practice when you have Benefits with everyday practice for few weeks high BP, eye or ear problem, neck pain, insomnia, a migraine, during Refreshes brain, pituitary gland, removes fatigue, improves confidence menstruation and pregnancy.

Enhances lung capacity, strengthens the heart, stabilizes emotions Duration 2 minutes - 5 minutes Relieves asthma, sinusitis, thyroid problems, back pain, low BP Do as much as your body allows. Relieves acidity, hemorrhoids, diabetes, prolapse of bladder and uterus Practice on non-slip yoga mat Relieves depression, prostate, menstrual and menopausal problems Props: A chair, cushions.

Rest the crown of your head on a cushion. Stretch your legs in line with your hips and rest the feet on the wall behind. Place your hands along sides your body. Hold the sides of the chair and slowly arch to backwards with your head hanging close to the floor. Allow the crown of your head to rest on stacked cushions. Stretch your legs and rest the feet on the wall. Stay calm and steady with even breathing.

To come out, hold the sides of the chair firmly and move your feet to the floor. With the support of the hands and legs lift your head off the cushions and your upper back and slowly sit up.

Ground your feet on the floor, close your eyes and breathe. Cautions Do not practice when you have high or low BP, cardiac problem, It develops energy and conserves it.

Builds inner strengths, just as a camel headache, shoulder, knee pain, has incredible capacity to conserve enough water for long period of time. Benefits with everyday practice for few weeks Duration 20 seconds - 1 minute Refreshes the brain, calms the mind, builds confidence, emotional stability Do as much as your body allows Corrects hunched-back, rounded-shoulders, prolapse of pelvic organs Practice on non-slip yoga mat Relieves back pain, asthma, diabetes, menstrual and menopausal problems Props: Wall, a folded blanket Improves organ functions, energy, reduces weight, removes excess fat.

Drop your head freely to the hip-width apart. Place your palms on your back and breathe smoothly. To come out, buttocks, extend your elbows and shoulders exhale, move your head and straighten back. Inhale, expand your chest, move your your spine. Hold your hips. To come out, exhale and release the bend. Balance on your legs. Inhale, bend Stretch your hands backwards, reach your palms on Gently press on the wall the wall behind. Extend your abdomen and chest forward and look upwards.

To come out, exhale, move your head and straighten your spine. TIPS Practice step 1, for several weeks to improve flexibility and confidence. A restful counter posture If your shoulders are stiff, rotate them Adho Mukha Virasana. The counter posture relieves dizziness. Benefits with everyday practice for few weeks Duration 30 seconds - 1 minute Massages the brain and neck, improves lung and heart functions Do as much as your body allows Relieves back pain, hip pain, asthma, thyroid problems Practice on non-slip yoga mat Relieves fatigue, high and low BP, vertigo, anxiety, depression Props: From step 1, press your head, shoulders and forearms on the floor, inhale and raise your back as high as you Rest your chin can.

Press your hands and your shoulders on the floor. This posture provides better alignment and comfort and you can stay longer in the posture.

Step 2, provides relief for stiff shoulders, elbows, wrists and fingers. Interlace Rest shoulders your fingers and press them on the floor below your spine and feel the benefits.

Step 3, promotes anatomical alignment To come out, exhale and gently lower your back to the floor. Straighten your legs and rest for few seconds. Cautions This asana is also called Chakrasana or wheel posture. Do not practice when you have uncontrolled high BP, diarrhea Benefits with everyday practice for few weeks cervical spondylosis, back and wrist pain, a migraine, cardiac problems, Refreshes and nourishes brain, heart, lungs, abdomen, kidneys menstruation and during pregnancy. Relieves asthma, thyroid, hemorrhoids, anxiety, depression Duration 10 - 30 seconds Do as much as your body allows Relieves constipation, prostate, menstrual and menopausal problems Reduces excess body weight, controls over eating, boosts confidence Practice on non-slip yoga mat.

Prevents ageing of the organs, joint pain, stagnation of blood, infertility Props: Wall, blocks, a bolster. Place blocks on either side of your head. Press your palms on the blocks, exhale and lift your head and spine.

Rest the crown of your head on the bolster and balance. Repeat few times. Stretch your hands, and legs and hang your head freely downwards in line with your hands. Breathe steadily. To come out, exhale and slowly lower your head and back on the bolster. Breathe few times.

Align your head in line Instructions in step 2. Press your fingers and toes evenly on the floor Practice with a competent teacher if you have difficulties. They enhance flexibility, remove tensions, congestions and imbalance caused due to habitual wrong postures and unhealthy lifestyle.

Sitting on the chair for long hours causes strain to the muscles and joints in the legs and hips. There is inactivity in the hamstrings, quadriceps, hips, knees and ankle joints. Beginners face lot of difficulties in performing many asanas because of the stiffness in the muscles and joints. The use of props such as strap, cushion, folded blanket and wall, will reduce strain, improve alignment, stability and comfort.

It is advisable, to practice the sitting asanas with the guidance of a competent teacher and this helps to overcome mental and physical resistance. Sitting asanas like Sukhasana, Padmasana and Siddhasana are recommended for meditation and pranayama practice. They perfectly align the legs and hips, straighten the spine, tone the pelvis and the abdomen.

Yoga Poses, Postures & Yoga Exercises

These asanas integrate, improve mind focus, stimulate the brain, open the heart and promote wellbeing. Wall, strap. Sit down with your legs outstretched in the Sit in Dandasana, and grasp your left shoulder with your front and aligned together. Point your toes right hand. Straighten your spine and turn your head to upwards, palms to the sides of your hips and the left side. Stay steady and breathe evenly.

Repeat on lengthen your spine. If you have a weak spine, the other side. Benefits with everyday practice for few weeks Duration 1 - 5 minutes. Purifies the energy channels, enhances the vital energy Strengthens spine, hips, knees, calves and ankles joints Improves mind focus, reduces stress, builds confidence Sit in Dandasana.

Bend your left leg and place the heel against centre of your perineum and press the sole against your inner right thigh. Place your right heel over your left heel, and gently slide and tuck your toes between your calf and left thigh muscles. It is locking your feet and improving stability and strength in the legs. Repeat by alternating legs. TIPS Avoid practice when you are suffering from sciatica, ankle or knee injury. Locking the feet, will help the pranic energy to flow freely into the spine.

Do not practice when you cannot The positioning of the legs, resemble petals of a lotus, hence the name. Benefits with everyday practice for few weeks Duration 1 - 7 minutes Corrects imbalances in the legs and hips, improves shape of the legs Practice on non-slip yoga mat Corrects knocked knees, hunch back, relieves back, hip, ankle pain Props: Wall, cushions, blocks Calms the mind, refreshes brain, spine and abdomen, reduces excess fat Relieves hemorrhoids, sciatica, menstrual and menopausal problems.

Sit in a cross legged position. Support your back against a wall, Place your right leg over your place your palms on the floor and left thigh and straighten your lengthen your spine. Repeat with spine. Keep a mudra in your your other leg. Place two yoga your left thigh and left blocks in the front. Pressing on the leg over your right thigh. Straighten the floor. Balance on your knees, your spine. Keep a mudra lengthen your spine and look to the in your fingers.

Stay steady with focused Stay steady with focused breathing for 10 to 20 seconds. Repeat by alternating your legs. TIPS For perfect inner balance, repeat by changing leg positions.

Do not pull your feet up with force. You may hurt yourself. It will take many years of committed practice to master this asana. This asana is also called Vajrasana or thunderbolt posture. Cautions Do not practice when you have spine, hip, knee or ankle injury.

Benefits with everyday practice for few weeks Duration 3 - 7 minutes Strengthens spine, hips, thighs, knees, ankles, abdomen, pelvis Practice on non-slip yoga mat Relieves pain in low back, buttocks, ankles, heels Props: Cushions, folded blanket Relieves leg pain, calcaneal spurs, gout Relieves low and high BP, diabetes, indigestion, acidity, corrects flat feet Relieves incontinence, prostate, menstrual and menopausal problems During pregnancy strengthens the hips, spine, pelvis, knees and legs.

Straighten your outwards. Connect the tips spine. Keep a mudra in your of the thumbs together.

Stay steady with Stay steady with even even breathing. Extend your chest and place Practice steps 1 and 3, after a meal.

Stay steady Do not practice step 2, after a meal. Cushions help to stay for a longer time. This is a benefical counter posture for Viparita Karani and Sarvangasana. This balancing asana, outwardly resembles a boat, hence the name. Cautions Do not practice when you have Benefits with everyday practice for few weeks diarrhea, uncontrolled high BP, migraine, hernia, sciatica, hip or Strengthens upper thighs, hips, pelvis and abdomen spine injury, slip-disc, pregnancy.

Relieves hernia, thyroid, menstrual and menopausal problems Duration 30 seconds - 1 minute Refreshes brain, heals diabetes, removes fatigue, infuses vitality Practice on non-slip yoga mat Reduces excess body weight and fat around abdomen and thighs Props: Wall, strap, folded blanket.

Fix a strap on the wall about three feet above and hold the strap. Stretch your legs and hands, straighten your spine and balance on your sit bones. Sit with your legs together and outstretched. Press your palms on the floor, fix your gaze within, exhale, lift your legs off the floor. Stretch your hands, engage your core muscles, fix your gaze and balance on your sit bones. Sit in Dandasana, bend your knees and grasp your big toes. Exhale, and stretch your legs upwards. Straighten your spine, fix your gaze.

To come out, gently release and get into Baddha konasana, refer to the next page. TIPS Inward focus and a positive attitude is essential for maintaining balance. Stability in the hips will promote balance. Do not practice when you have diarrhea, prolapse of pelvic Benefits with everyday practice for few weeks organs, hip or knee injury.

Relieves low back pain, sciatica, hernia, diabetes, ulcers Duration 3 - 10 minutes Relieves incontinence, prostate, menstrual and menopausal problems Practice on non-slip yoga mat A boon to pregnant women; strengthens pelvis, promotes easy child birth Props: Wall, cushions. With props 1 Baddha Konasana Enhances pelvic and hip strength Fig 1.

Sit in Dandasana. Bend your knees and stretch them to the sides. Press the soles of your feet together. Hold your ankles. Fig 2. Sit on a cushion and hold a strap fixed on the wall. Rest your left elbow on your left thigh and hold your feet. Stabilize your knees Drop your shoulders down and hips. TIPS If your knees lift up, do not push them down. You may hurt your joints and ligaments. To improve pelvic flexibility and Exhale, stretch forward and rest your forehead on the floor.

Stretch your hands, close your eyes, breathe smoothly and relax. Do not practice when you have diarrhea, prolapse of pelvic organs, Benefits with everyday practice for few weeks spine, hip, knee or ankle injury. Relieves asthma, low back pain, sciatica, hernia, arthritis Duration 3 - 5 minutes Relieves varicose veins, prostate, menstrual and menopausal problems Practice on non-slip yoga mat Enhances flexibility and strength in the hips and pelvis, helps pregnancy Props: Stretch your 2 legs wide apart pointing your toes upwards.

Exhale, grasp big toe of your right leg with your right hand. Stretch your left 2 hand upwards, turn your head and gaze at your left hand thumb. Release and repeat on the other side. Turn your torso to a side, exhale and stretch towards your foot. Inhale and lift up. If your hamstrings are stiff, your knees may pop up. Let it be. Exhale and stretch forward. Rest your forehead on the floor and relax. Benefits with everyday practice for few weeks Duration 3 - 5 minutes on each side Relieves incontinence, cramps, prostate, menstrual, menopausal problems Practice on non-slip yoga mat Relieves shoulder, back pain, cervical spondylosis, carpal tunnel syndrome Props: A cushion, a strap.

Fig 1 Bend your left leg, place the foot close to the side of the right hip. Bend your right leg, place the foot on the outer side of the left knee. Align your hips horizontal. Clasp your upraised knee and straighten your spine.

Get back to Dandasana, alternate your legs and repeat on the other side. Fig 2 Stretch your right leg further to the side, aligning the upraised knee above the left knee.

Hold your ankles and lengthen your spine. Sit as in fig 2 with your left knee upraised. Stretch your right hand up, bend your elbow backwards. Soften your Place your left hand on your mid-back, turn your shoulders palm out and your fingers pointing upwards. Clasp the fingers of your right hand. Use a strap if your fingers do not connect. This position creates a twist in your arm. Gently release and repeat on the other side by alternating your hands and legs.

Benefits with everyday practice for few weeks Duration 1 - 2 minutes. Strengthens the nervous, skeletal, muscular, digestive, excretory systems Practice on non-slip yoga mat. Relieves low back and ankle pain, vertigo, constipation, hemorrhoids Props: A strap Relieves irritable bowel syndrome, menstrual and menopausal problems During pregnancy strengthens hips, legs and pelvis, promotes easy delivery. For Beginners 1 For the stiff people Fix yoga strap on a hook or grill and hold them firmly.

Walk few feet away from the wall, place your feet hip width apart, bend your knees and lower your hips towards the floor. Straighten your spine and look to the front. The strap helps to relieve pressure from the legs and knees and provides comfort. Malasana Sit on your on your buttocks, hips, thighs and legs.

Ground your feet firmly on the floor Rest your forehead on the floor Balance weight on your feet and stretch your hands to the front. Engage your core muscles for better control and balance. Exhale and stretch forward towards the Balance body weight evenly on your feet. Look down and balance your body weight on your toes In step 3, extend your knees outwards, and your heels. Let us accept and move on with a smile. When we perceive the experiences in our lives as stepping stones to larger possibilities, there will be no disappointments.

Attachments to worldly pleasures and material objects, cause disturbances in the mind and distort the image of reality. Failures are not setbacks, but learning experiences providing opportunity. The biggest weapon of offence is our tongue.

The wound caused by the tongue takes a long time to heal. We must think and measure our words before we speak. Words of wisdom from ancient Indian sages. This sitting forward bending asana prepares the body for Paschimottanasana. Do not practice when you have respiratory problems, dizziness, hip injury and during pregnancy. Benefits with everyday practice for few weeks Duration 30 seconds - 1 minute on each side Enhances functioning of lungs, heart and abdominal-pelvic organs Practice on non-slip yoga mat Relieves anxiety, depression, migraine, back pain, diabetes, hemorrhoids Props: A strap, bolster Relieves high and low BP, prostate, menstrual and menopausal problems Reduces body weight, excess fat in the abdomen, controls over eating.

Bend your right leg, press the sole of your right foot against the inner thigh of left leg. Loop a strap on your left foot, hold it firmly. Exhale, and gently stretch forward. To come out, inhale and roll up. Repeat on other side. Exhale and stretch forward and grasp your foot. Rest your fore-head or chin on the cushion placed on your leg or if you are more flexible rest on your knee.

Close your eyes. Repeat on the other side, by alternating your legs. TIPS Practice standing forward bends for many weeks as preparation. Do not stretch in haste and cause muscle resistance and pain. This asana is also called Ugrasana or powerful asana, because it arouses gastric Do not practice if you have asthma, spinal slip-disc, back fire, that burns toxins, negativity and improves overall health.

Refreshes brain and mind, rejuvenates spine, massages abdomen Practice on non-slip yoga mat Relieves migraine, high and low BP, hemorrhoids, depression, insomnia Props: A bolster Relieves diabetes, constipation, menstrual and menopausal problems Infuses vitality, reduces weight, removes excess fat from hips and abdomen.

Inhale and raise your hands upwards and lengthen your spine. Exhale Rest your head and stretch forward and hold your feet. Rest your chest and head on a bolster. To come out, inhale and gently Press the back of your legs into the floor roll up. Loosen your shoulders, rest your chest on your thighs and your head on your knees. Close your eyes and just relax. To avoid muscle resistance, stretch gently and slowly.

Soften your abdomen, focus on lengthening your spine. The more you relax the deeper you can stretch forward.

The hands are the Do not practice when your have supporting levers that provides stability and promotes the twist. Energizes spine, lungs and heart, massages abdominal organs Duration 30 seconds - 1 minute each side Relieves neck and back pain, vertigo, indigestion, acidity, diabetes Practice on non-slip yoga mat Relieves leg pain, gout, calcaneal spurs, corrects flat fleet Props: Cushions, a block Relieves incontinence, prostate, menstrual and menopausal problems Reduces fat around abdomen, thighs and hips, reduces weight.

Shoulder outwards Shoulders in line. Fig 1. Sit in Purna Virasana. Place your feet to the sides of your hips. Massage your feet, ankles and calves.

TIPS Fig 2. Inhale and straighten your spine. Place your right hand on the Keep your feet close to your hips. Exhale and turn to the left side and look over your left Turn your head right to left and shoulder.

To come out, inhale and gently turn to the centre. Get into When you twist, contract your Dandasana. Benefits with everyday practice for few weeks Duration 30 seconds - 1 minute on each side Relieves asthma, back pain, hip pain, vertigo, cervical spondylosis Practice on non-slip yoga mat Relieves sciatica, acidity, diabetes, constipation, incontinence Relieves gall bladder stones, prostate, menstrual and menopausal problems Props: A chair, a block.

Exhale and turn your torso to the left side with your right hand on your left knee and left hand on the back of the seat. Straigthen your spine. Turn your head and over look your left shoulder. To come out, inhale and release the twist. Bend your right knee, place the foot across your left thigh. Hug the upraised knee with your left hand and place your right hand on a block close to your hips. Inhale, lengthen your spine, exhale, turn to your right side and look over your right shoulder.

Bend your right knee and place the foot close the body. Stretch your left shoulder forward and press the elbow to the side of the upraised knee. Grasp your right ankle firmly. Place your right hand palm on the floor close to your hips and lengthen your spine. Keep your left leg stretched on the floor. Exhale and turn to the right side and make the twist. Repeat on the left side. TIPS Draw your abdomen in and lengthen your spine before you twist.

Do not practice when you have hip, ankle, spine injury, hernia, migraine, insomnia, during Benefits with everyday practice for few weeks menstruation and pregnancy. Refreshes and tones brain, lungs, heart, abdominal and pelvic organs Duration 30 seconds -1 minute Relieves pain in the neck, shoulders, wrists, spine, hips, ankles each side Relieves back pain, diabetes, vertigo, gall bladder and kidney stones Practice on non-slip yoga mat.

Relieves incontinence, prostate, menstrual and menopausal problems Not for Beginners Reduces excess fat around the thighs, hips and abdomen. Bend your left leg, place the heel close to the side of your right buttocks.

Grasp your right foot with your left hand and stretch the leg up to the left side. Place your right hand on the floor close to the hips and lengthen your spine.

Hindi Book-Pantjali Yog Pradip.pdf

Release your leg and repeat on the other side. Bend your right leg and place the heel close to left buttocks. Place your left foot close to the right knee. Stretch your right shoulder forward, press the elbow on the side of upraised knee and grasp your left ankle with your right hand.

Place your left hand, close to your buttocks and lengthen your spine. Exhale draw your abdomen in, turn to your left look over your left shoulder. To come out, inhale, turn to the centre and release the twist. Soften your neck Move your shoulder out Squeeze your abdomen. Sit on a folded blanket to correct hip imbalance.

Straighten your spine before you make the twist. Hips grounded When you slump, spinal rotation is limited. They reverse the action of the gravitational force, efficiently remove toxins, slow the ageing process, boost positive energies and change the perspective towards life. Oxygenated blood to the brain is increased, neurotransmitters essential for well being are increased, blocks and congestions are removed and immunity is increased. They prepare the body and mind for inverted asanas.

Sirsasana is called the King of asanas. This asana floods the brain with oxygenated blood develops clarity, concentration, will power and courage. It creates optimum heat in the body required for healing and burning the toxins, strengthens vital organs and glands, correct imbalances and promotes health and longevity. Sarvangasana is called the Queen of asanas. This asana floods oxygenated blood in the trunk and brain, develops toleration, patience, builds emotional stability and balance.

It strengthens the shoulders, neck, lungs, heart and spine, nourishes thyroid glands, enhances circulation, energizes the vital organs and enhances metabolism. Halasana and Karnapidasana are extensions of Sarvangasana. Many people find these asanas claustrophobic because the head is confined under your legs and pressure builds up in the face, neck and chest affecting breathing.

With the guidance of a competent teacher one can overcome these inner obstacles.

Cautions Do not practice when you have Benefits with everyday practice for few weeks headache, retina problem, vertigo, insomnia, during menstruation and Relieves mental and physical fatigue, anxiety, depression, insomnia in the 3rd trimester of pregnancy. Relieves low and high BP, diabetes, cervical spondylosis, back pain, sinusitis Duration 1 minute - 5 minutes Relieves acidity, incontinence, menstrual and menopausal problems Practice on non-slip yoga mat.

Wall, ropes, bolster. Stand upright with your back facing the wall. Insert your legs into the ropes and walk few steps to the front. Exhale, bend forward, place your palms on the floor and spread your fingers wide. Walk your feet backwards, lower your head, raise your hips and balance. Rest your head on a bolster. Head on bolster reduces pressure.

योग के आसन : रामनरेश त्रिपाठी हिंदी योगा पुस्तक | Yog Ke Asan Hindi Yoga Book in PDF Download

Either rest your Press fingers Stretch your legs and head on a bolster or on the floor. Do not press your hands much weight on your head.

Ground your heels. TIPS Refer to page Do not move your palms or feet and disturb alignment. Distribute body weight evenly between hands and legs. Spreading fingers wide, minimizes tension in the wrists.

Pressing toes in the floor, enhances awareness and stability. When calf muscles are stiff, heels will not rest on the floor. Soften your eyes and forehead, manage your head pressure. To overcome physical and mental stress, the ancient yogis created until 3 months after any surgery, Viparita Karani opposite of action or no action. When there is no action, the uncontrolled high BP, a migraine, brain, heart and mind are relaxed and tensions are removed. Viparita Karani, during menstruation and in the promotes quick venous return.

The stagnated impure blood and lymph from 3rd trimester of pregnancy. This opposite action Duration 10 - 20 minutes improves circulation and enhances overall health. Practice on non-slip yoga mat. Benefits with everyday practice for few weeks Props: Wall, bolsters.

Alleviates leg pain, knee pain, varicose veins, swelling in the legs Relieves fatigue, thyroid problems, cervical spondylosis, asthma Relieves low and high BP, depression, anxiety, hemorrhoids Reduces excess body weight, promotes faster recovery after illness.

Slowly move your head away from the wall and take your legs up on the wall. Rest your head on a soft cushion to support your neck. Stay for minutes with focused even breathing. Raise your hips and rest them on bolsters. Keep a mudra in your fingers and stay focused on your breath.

To come out, rest your hips on the floor, bend your knees and roll to a side. Breathe few times and sit in Virasana, refer to page Varicose Veins are bulging, bluish twisted veins in the legs.

Too much of pressure in the veins weaken and damage the valves. This causes impure blood to flow backwards and collect resulting in bluish-bulging veins. Relieves depression, anxiety, asthma, bronchitis, sinusitis, headaches Duration 3 minutes Relieves thyroid problems, palpitations, leg pain, enhances metabolism Practice on non-slip yoga mat Relieves high and low BP, diabetes, indigestion, varicose veins, constipation Folded blanket is optional Relieves hemorrhoids, incontinence, menstrual and menopausal problems Not for Beginners Energises lymphatic system, strengthens immune system, prevents diseases.

Hold your big toes with your thumb and index fingers, loosen your shoulders and rest your elbows on your knees. Stretch your legs, front and back loosen your hips and elongate your spine. Let go all tensions. Soften your abdomen. Stay for 20 seconds with focused breathing. Hold your lower back and straighten your spine. Draw your elbows closer and move your palms to your mid- spine. Feel the extension in your back neck. Fix your gaze on your chest or close your eyes and Chin locked focus on your breathing.

Observe the sensations. Spine fully Stay steady with focused even breathing. Strengthens spine, hips and pelvis.

Exhale, lower your left leg on Exhale, bend your legs, and press the soles of your feet the floor behind your head, together in front of your perineum, with your knees keeping your right leg upright. Hold your Hold your back firmly and back firmly with your hands and stay for a minute. Repeat with your right leg. Press your forearms and elbows Keep your mind free from thoughts. It takes several months to straighten the Exhale and slowly roll your spine and align legs in line with hips.

Rest your body, close teacher and learn the proper technique. Practice Matsyasana, steps 1 or 3 as a Sarvangasana nourishes brain, heart, lungs, all abdominal organs counter posture. Impure blood from lower extremities Practice Jatara Parivartasana, step 3, as flow smoothly into the heart and the heart is relaxed. The brain is a counter posture. This asana resembles a plough, hence the name. Promotes Do not practice, when you have a fulfilling experience, prepares for Sarvangasana and Sirsasana.

Massages and energizes brain, neck, lungs, heart and abdomen Duration 3 minutes - 5 minutes Relieves insomnia, fatigue, anxiety, depression, sinusitis, vertigo Practice on non-slip yoga mat Relieves colitis, diabetes, hemorrhoids, thyroid problems Folded blanket is optional Relieves incontinence, prostate, menstrual and menopausal problems Props: Wall, folded blanket Reduces body weight, stabilizes emotions, calms restless mind Not for Beginners.

Subsequently yogic exercises in sitting and standing postures may be performed which increases the levels of energy consumption. This fitness app facilitates the most convenient home exercises, not only nourishes your health but also spares you all the tiresome workouts and help you achieve fitness goals with yoga studio on the go. What is Yog? Yoga is an Indian physical, mental, and spiritual practice or discipline.

There is a broad variety of schools, practices and goals in Hinduism, Buddhism and Jainism. The best-known are Hatha yoga and Raja yoga. The origins of Yoga have been speculated to date back to pre-Vedic Indian traditions, but most likely developed around the sixth and fifth centuries BCE, in ancient India's ascetic circles, which are also credited with the early sramana movements. Hatha yoga texts emerged around 11th century CE, and in its origins was related to Tantrism.

Yoga gurus from India later introduced yoga to the west, following the success of Swami Vivekananda in the late 19th and early 20th century. In the s, yoga became popular as a system of physical exercise across the Western world. Yoga in Indian traditions, however, is more than physical exercise, it has a meditative and spiritual core.

One of the six major orthodox schools of Hinduism is also called Yoga, which has its own epistemology and metaphysics, and is closely related to Hindu Samkhya philosophy.

Many studies have tried to determine the effectiveness of yoga as a complementary intervention for cancer, schizophrenia, asthma, and heart disease. The results of these studies have been mixed and inconclusive, with cancer studies suggesting none to unclear effectiveness, and others suggesting yoga may reduce risk factors and aid in a patient's psychological healing process. Asanas are yoga-poses that are performed to attain a specific physical posture or position; or a series of such postures,often aided by controlled breathing.

Features of Yogasana in Hindi: Always, In your particular case, consult your health care provider and obtain full medical clearance before practising Yogasana or any other Excercise program. Yogasana must always be practised under the direct supervision of a qualified instructor Not all Yoga asans poses are suitable for all persons. Please contact your health care provider that can help you to determine what poses are suitable for your particular case.

Reviews Review Policy. New Layout Designed. Remove Unnecessary Ads. Improve App Performance. Add Favourite Section To list out your favourite yoga.Some asanas provide a natural traction effect to the spine, align the spinal discs, expand the chest, strengthen the joints, correct physical defects such as knocked knees, bowed legs, drooped shoulders, hunched back that are caused due to habitual wrong postures.

Inhale, lift both your legs up 60 degrees without bending your knees. Pressing toes in the floor, enhances awareness and stability. Relax your shoulders, neck and head. Yogasanas, the yogic exercises are an essential part of This applications.

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