Yoga for Beginners -Asanas: What are they?-Pranayama

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Yoga for Beginners Yoga, according to tradition, is an innately therapeutic process, which is beneficial for physical, mental and spiritual development. Practicing yoga helps an individual to develop a state of mind which is positive or benevolent towards one and others. Practice of yoga involves: Physical postures or Asanas. Breathing exercises or Pranayama. Meditation. Asanas: What are they? The ideal time to start these asanas is in the morning. Morning times are quiet and conducive to perform asanas. The most important thing to bear in mind is to be aware or conscious of what one is doing during the asana practice. Inattention during the practice does not give favorable results. The aim is to observe, recognize and control bodily movements. Yoga is one of the best means to understand the nature of the mind, body language and above all, self-study. Asanas are 80 percent mental and 20 percent physical. A regular routine should be adhered to, while following asana practice. While doing the asanas, one should be conscious of the stretch in the limbs and be aware of the flexibility of the joints. A general yoga routine should commence with padmasana, a sitting posture suitable for meditation. Apart from being conscious of bodily movements, one should start to observe ones breathing, heartbeat and the tension in the muscles. One must be

able to distinguish the different states of tension, relaxation and other sensations in the body. The main emphasis of these asanas is, to assume a posture slowly, smoothly, and to be aware of the feelings that the posture helps to develop. The posture should be executed in a slow and controlled manner. Then focus should be on breathing. Controlled breathing helps to gain conscious control over bodily functions. Then, one should relax in the posture. Relaxation is an important aspect in yoga practice. One should also mentally tune oneself to yoga postures or visualize the posture one is going to practice. All the muscles must be in a relaxed state from the start to the final position; practicing yoga should make one feel good. The aim here is not to achieve a perfect posture hastily but rather to enjoy the process through a non-striving attitude. Observation and concentration play a vital role in the practice of yoga. Introspection of one's own thoughts and feelings too play a significant role. When thoughts invade the mind, they should be gently pushed away and attention should be gathered gently. Each yoga posture, which falls into phases, manifests itself in synchrony. One must listen to the body and should not stretch oneself beyond one’s capacity. Always do it in a relaxed and calm manner. The essence of yoga is to transform life into a healthy one. It changes and normalizes the incorrect pattern of living. Yoga re-energizes the mind and body. Pranayama

Pranayama Easy Breathing Exercises Abdominal Breathing Pranayama In Savasana Bhastrika Relaxation Yoga Asanas for Asthmatics After the practice of asanas, the body is relaxed and the mind is free from all disturbances, enabling it to concentrate.What is Pranayama? According to Patanjali Yoga Sutras,

"Regulation of breath or the control of prana is the stoppage of inhalation and exhalation, which follows after securing that steadiness of posture or seat, asana. According to Sri Sankaracharya," Pranayama is the control of all life-forces by realizing naught but Brahman in all things as the mind, etc." The Gita says," Others offer Prana (outgoing breath) in Apana (incoming breath) and Apana in Prana, restraining the passage of Prana and Apana, absorbed in Pranayama. Pranayama is a precious Yajna

(sacrifice).” Pranayama is the method of breath control. Proper breathing and awareness of the breath is very important. Swami Yogananda says, "Breath is the cord that ties the soul to the body". Your breathing directly affects the mental states. Breathing exercises help to control bodily functions. A regular, deep breath enables one to feel calm and an irregular breath can make you feel anxious. Yoga Breathing helps to re- charge the cells in the body and re- energizes the brain cells; thus, the body is rejuvenated. Before going to the exercises, it is important to know what prana is. Prana is the

vital force, subtle in nature. This life energy sustains all functions in the body, mind and soul. Our breath is the gross external manifestation of prana. When one learns to control prana, then one can easily control the mind. How does one control prana? Regulating the external breath controls prana. What pranayama does to you? It helps one to have a good appetite. It gives good strength, courage and cheerfulness. High standard of health, vigor and vitality can be achieved. Concentration and enthusiasm are enhanced. It delivers us from all diseases. Pranayama involves exhalation or Rechaka pranayama, inhalation or Puraka pranayama and retention of breath or Kumbakha pranayama. It is a powerful tool to combat stress. Our mental states, feelings and bodily sensations affect the pattern of breathing. Positive thoughts cause regular breathing and negative thoughts cause uneven breathing. Correspondingly, in this stress filled lifestyle, it becomes imperative to practice yoga, correctly. Swami Svatmarama says, "By the faulty practice of pranayama the aspirant invites all kinds of ailments". The aspirant should study the capacity of his lungs before embarking on the practice of pranayama. If he indulges in the wrong practice of pranayama, it will sap him

of his energy. A wrong course of breath or over -enthusiasm could result in coughs, asthma, headaches, eye and ear pain. Easy Breathing Exercise Sit cross-legged as in padmasana. Close the right nostril with the right thumb and inhale very, very slowly through the left nostril. Then with the little and ring fingers of the right hands close the left nostril. Retain breath as long as you can. Then exhale very slowly after removing the thumb. This stage constitutes one process. Again, inhale through the right nostril, retain the breath and exhale through the left nostril. This ends the process. One can do 20 in the morning and 20 in the evening.Benefits This breathing exercise cleanses the body of diseases. It steadies the mind and helps in concentration. It improves digestion. It increases appetite. Abdominal Breathing Sit erect in a chair with spine, neck and head erect. Keep your eyes closed and rest your hands on the knees. Then exhale slowly, pulling your stomach inwards

simultaneously. After full exhalation, hold for a second and then start to inhale slowly and deeply stretching the muscles of the abdomen. Do not use any force or tension; breathing should be slow, deep, continuous and rhythmical. Again, after inhaling, hold for a second and exhale contracting the abdominal muscles. Repeat the process 10-15 times. Do not get up immediately on finishing this Pranayam.Benefits It activates all the organs

of the digestive system. It cures acidity, indigestion, constipation and gas related problems. It makes one cool, calm and free of tension Pranayama In Savasana Take any

comfortable position. Relax all the muscles and nerves. Inhale slowly through both the nostrils and retain the breath as long as you can with comfort. Then exhale slowly through both the nostrils. Repeat the process 10 times in the morning and 10 times in the evening. One can mentally chant ‘Om’ during the practice. Benefits It relieves one of mental tension. It gives relief, comfort and ease. It is suitable for old people. Bhastrika Sit cross-legged and place the feet on the thighs. Now exhale with mouth closed. Exhale from the heart, throat, and the head.Then, inhale with a hissing sound until it touches the heart. Inhale and exhale with force, repeatedly. This keeps prana in constant circulation in the body. Then, exhale through the right

nostril. Repeat this process 15 times and relaxBenefits It has a calming influence on the mind. It strengthens the lungs and improves the respiratory system. Relaxation Exercise Regular practice of yoga slows down the action of the sympathetic nervous system. This means the release of stress hormones is controlled. It improves the functioning of the parasympathetic nervous system, which controls your ability to relax. One must learn the art of relaxation. Relaxing all the muscles of the body from head to feet will bring rest to body and mind. Holding tension in any part of the body means dissipation of energy. So, one must practice relaxation. Take a few deep breaths and lie flat on your back. Relax the muscles of the body. Roll from one side to another. One can relax each part of the body separately. In addition, one must have a mental picture of calmness and strength. Asthmatics Pada Hasthasana (The Modified standing forward bend ) Back bending postures open the chest improving both lung and heart

functioning. This asana will help relax the muscles in the chest, allowing one to breathe more easily and deeply. Steps to follow: · Stand with feet slightly apart. · Keep arms at the sides with trunk straight. · Inhale deeply and stretch both arms straight up over the head. · The whole body should be stretching upward. · As you exhale, push shoulders slightly forward and stretch your hands toward the floor, keeping the knees straight. · Breathe gently and maintain this position for several deep breaths. OURCE: http://www.medindia.com/yoga-lifestyle/PadaHasthasana.htm

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