Gyan Yoga has cured migraine, skin disease, back/sciatic pain, Obesity, Bronchitis, Asthma, cholesterol, high blood pressure, cervical, de generative disease, stress, depression, anxiety insomnia, constipation & more. $20/week* CALL NOW 647-341-4926

 

Gyan Yoga has cured Migraine, Anxiety, Sinus, High Blood Pressure, Stress, Joint pain, backs pain, cervical pain, worn out disc, stroke in eye, de-generative disease  and more! For more info or free consultation

Call now 647-341-4926

 

 

 

 

 

 

 

 

 

What is Gyan Yoga’s Vision?

 

Yoga has helped millions of people in their sickness and ailments like diabetes, back pain, degenerative diseases, cervical, sciatic pain, migraine, stress, depression, psychosomatic disorders and so many more. Yoga was developed in India thousands of years ago. Health care system in India is not enough the take care 1.2 billion Indians. Above all poor Indian people can not even afford it. There fore People rely on Yoga and Pranayama to heal them selves. Yoga and Pranayama revolution is changing health of millions and millions of people every day. Yoga camps that focus on health are organized frequently which accommodates more than hundred thousand people in a camp. 

People have recognized the curative part of Yoga and Pranayama which was hidden under old books. 

Our vision at GYAN YOGA  is to help people in their goal towards good health.

 

Is Gyan Yoga for people with health problems?

You are healthy because you practice Yoga. Our goal is to.

 

• To help our students in their goal of health fitness and disease free body through the help of Yoga and Pranayama.
• To make people aware of real and authentic Pranayama that has helped millions of people in diabetes, blood pressure, back pain, sciatic pain, cervical, migraine, stress, depression.
• To offer pranayama to all the people who have zest for life and believes in healthy body and healthy mind.
• To help people for the treatment of all curable and incurable diseases with the help of Yoga and Pranayama so that people do not have to rely on medication and worry about the side effects.
• To educate people about Pranayam as a "free" source of healing from nature medicine for the treatment of diseases those are considered as incurable.

Gyan Yoga based on ancient techniques has already cured migraine, back pain, degenerative disease, stroke in eye, heart problem, weak lungs, Asthma and more. 

 

What is Gyan Yoga’s Goal?

Gyan Yoga’s goal is to make Yoga accessible to every one.

One day one Yoga enthusiast came to me and told me that he loves Yoga however it is so expensive.

"Where I can find good Yoga at good price?"

That day we determine to work on our Goal to make Yoga accessible to everyone. That is the reason we offer real good price to our Yoga enthusiasts.

 

What is Gyan Yoga Asana series?

Gyan Yoga is a series of poses practiced to increase range of motion in the joints and strengthen the body. Standing, seated and lying-down poses are practiced, giving balanced cardiovascular practice. It improves your respiratory system with ancient breathing techniques.

Kiss your stress goodbye!

Today, most people are aware of the positive effects of yoga.  Yoga is used to treat stress and depression. According to the great sage, Patanjali, "YOGA CHITTA VRITTI NIRODHA", meaning “yoga is to control thoughts, emotions and moods arising in our mind.” Maybe you have witnessed a negative thought or mood that creates tension in your body. Carrying frustration, pain or anger often results in stress and depression. In GYAN YOGA, we practice poses along with breathing exercises to release tension and stress. GYAN YOGA goes beyond the physical.

Strengthen your core and limbs.

While practicing yoga, students are taught to hold the body in certain positions called asanas or yoga poses. Both muscle contraction and extension are required to get in to the pose, to stay in the pose and to come out of the pose. We use our own body weight to strengthen our muscles. Learning to maintain a steady breath during practice oxygenates the body and makes us feel energetic.

Increase your flexibility.

Joint movement is necessary to walk, run, sit or do anything. Your range of joint motion determines the level of your flexibility, or how much your muscles can be stretched. In order to run, play sports or even for a general sense of well being in the body, a certain level of range of motion is required in the joints.

Enjoy a youthful spine.

Lower back and upper back pain is a common complaint, even in younger populations. Some of the more common back-related diseases are herniated discs, bulging discs causing nerve pain, sciatic pain and cervical/neck pain. The good news is that all of this disease and discomfort can be reversed with simple stretching and breathing exercises, and with the help of GYAN YOGA. We can help make your spine strong, flexible and youthful again.We are conducting our yoga classes at downtown, Toronto.

MYTH : You have to be flexible to practice YOGA.

FACT : You become flexible by practicing YOGA.

MYTH : Yoga is only for the fit and healthy.

FACT : Yoga helps you become healthy. Under the care of a trained yoga guru.

 

Heating System Our studio is heated with state of the art technology, infra-red heaters that keep the humidity level normal, without burning oxygen in the room. More oxygen in the studio means more oxygen available for practicing Pranayama. If you’re not exactly sure what Pranayama can do for you, or what it means, please check out our testimony link. Pranayama is a Sanskrit word for deep breathing exercises, capable of curing disease and increasing quality of life.

 

 

GYAN YOGA for De-stressing

Today, most people are aware of the positive effects of yoga used to treat stress and depression. According to the great sage, Patanjali, "YOGA CHITTA VRITTI NIRODHA", or translated means, “yoga is to control thoughts, emotions and moods arising in our mind.”  Maybe you have witnessed a negative thought or mood, create tension in the body.  Carrying frustration, pain or anger, often results in stress and depression. Yoga poses practiced with pranayama release tension and stress. GYAN YOGA goes beyond the physical.

 

 

GYAN YOGA for Strength Training

While practicing yoga, students are taught to hold the body in certain positions called asanas or yoga poses. Both muscle contraction and extension are required to get in to the pose, to stay in the pose and to come out of the pose. We use our own body weight to strengthen our muscles. Learning to maintain a steady breath during practice, oxygenates the body and makes us feel energetic.

 

 

 

 

GYAN YOGA for Flexibility

Joint movement is necessary to walk, run, sit or do anything. Your range of joint motion determines the level of your flexibility, or how much your muscles can be stretched.  In order to run, play sports or even for a general sense of well being in the body, a certain level of range of motion is required in the joints.

 

 

 

 

 

Gyan Yoga for a Young Spine

Lower back and upper back pain is a common complaint, even in younger populations.  Some of the more common back related diseases are, herniated discs, bulging discs causing nerve pain, sciatic pain and cervical/neck pain.  The good news is that all of this disease and discomfort can be reversed with simple stretching and breathing exercises, and with the help of GYAN YOGA, we can make our spine strong, flexible and youthful again.

 

MYTH   "You have to be flexible to practice YOGA"

FACT "You become flexible by practicing YOGA"

MYTH  Yoga is not for people who have high BP, heat problems, or asthma.

FACT Certain techniques in YOGA can be very helpful. You just need to find a trained YOGA GURU.

 

Yoga Today

 

Yoga has gained tremendously in popularity during the last few years, and today over 30 million people practice Yoga on a regular basis. Millions of patients have cured themselves with the traditional breathing exercises in India. They have cured Asthma, cervical, heart disease, low sperm count, high blood pressure, back problem and so many degenerative disease.  Yoga is the most rapidly growing health movement of today, despite having existed for thousands of years already.

People’s attitude towards health, spirituality, way of life and our place in society have changed quite dramatically, as people are looking for answers for their everyday problems. In these chaotic times our environment is fighting for survival and we humans suffer more and more from physical and psychological stress, with new diseases developing while old ones, that we thought we could handle with antibiotics, returns with an vengeance in the midst of out society. We can't always control these developments, but we can learn to face them.

And to this end, Yoga is as good an invention it has ever been.

 

Yoga and fun

In yoga it's important to loosen up - and that doesn't just mean your body. That stiff mind of yours also needs a break. No quest, whether spiritual or physical, should be deadly serious. Lighten up with these fun sites.

 

Introduction to Yoga

Yoga is often thought of a  workout that focus just on flexibility. Ask any Lay man about Yoga and the answer will be "Yoga is about flexibility, or twist and turn or funny poses". Each pose has its relevance. Some pose are good for some people and others are not.Yoga has been recognized as a way to perfect health.Yoga has help so many people in Cholesterol, Asthma, Bronchitis, high blood pressure, back pain, stress, depression, insomnia. Yoga Poses is just one of the limb of entire Yoga Science. Pranayam is the next step after Yoga Asana.

Yoga is

1-Yama

2-Niyam

3- Asana(Yoga poses)

4-Pranayama

5-Pratyahara

6-Dharan

7-Dhyan

8-Samadhi

 

 

Healthy body according to Yoga

Many people have defined healthy body in different ways.

However the definition of healthy body given in Ayurvedic text is as follows.

The body which has Vata(gas/Wind), Pitta(Bile) and Kapha(Phlegm) in equilibrium: the digestive system is neither too fast nor too slow: the seven elements of the body blood, flesh, fat, bones, bone-marrow, semen, rass or essence: the bladder and bowl function are normal, mind, should and all other sensory organs are in perfect condition is said to be healthy body.

 

 

 

Who was the first yogi?

The first yogi has been lost in the sands of time, but the roots of Yoga can be traced as long as 5000 years back. The earliest reference to Yoga was found when archeological excavations were made in the Indus valley - the most powerful and influential civilization in the early antique period. This sophisticated culture developed around the Indus River and the long gone Sarasvati River in northern India, on the border towards Pakistan.

Archeological findings from two of the largest cities, Mohenjo-Daro and Harappa, revealed (among other things) a portrait of a human being or god meditating in what looks like a Yoga posture. The Rig-Veda work, that describes different Yoga methods, is believed to be derived from the Inus-Sarasvati people and has been dated to 3000 to 5000 B.C.

Yoga as we know it today is thus the result of a complex evolution that has been going on for at least 5000 years. However, according to most scholars, Yoga can't be recognized as a complete and complex tradition before about 500 B.C.

 

Yoga Background

Yoga is great Indian Art known to the world today. Yoga is perhaps the most effective science or system for successful individual or civilized society. Yoga helps in finding one’s identity not just eternal peace. The feeling of accomplishment with in community, region, nation, language and religion will only lead to anarchy for others.

It there any way to reach equality for all? A system that unites everyone? Yoga is that system/way to life that can keep the unity between people of different race, nation, community, society.

Any word done with the intention of self interest is against Society “Bhagwad Geeta”

Yoga provides tranquility in times of Depression. It removes all doubts and suspicions and assures the attainment of supreme bliss.

In Yajur Ved we find reference of five Pranas. Prana controlling respiration.

1. Apan (excretory system)
2. Saman (digestive system)
3. Vyan (circulatory system)
4. Udan (reaction system)
5. Udan (ejection system)

 

 

Yoga from Vedas

 

The oldest written records of Indian culture and yogic activities are found in the Vedas, which are a compilation of hymns and rituals over 3000 years old. The Vedic Yoga, also known as Archaic Yoga, revolves around the thought of reuniting the visible material world with the invisible spiritual world by sacrificing certain things. In order to practice these rather long rituals successfully it was necessary to be able to focus the mind to a very high level. This inner focus as a means to enhance the sensory and human ability is the root of all Yoga.

The Vedic teachings at this point were not reserved for an religious elite, but was instead transmitted to the people by Vedic prophets, called Rishis(Sages), who had gained insight in the origin of life and it's existence. The hymns of these prophets witness of strong intuition, wisdom and knowledge about human beings that can inspire new levels of understanding even for the people of today.

 

1. Introduction to Asana

Ancient Yogis found that certain body positions (asanas) opens the energy channels and psychic centers. Developing control of the body through these practices enables them to the mind and energy. Yoga Asana became tools to higher awareness, providing stable foundation necessary for the exploration of the body, breath, mind and higher states.

 

In Yogic scriptures it is said that there were originally 8,400,000 Asanas(poses). Lord Shiva the inventor of Yoga performed 8,400,000 poses resembling 8,400,000 creatures on the planet so that human can attain good healthy, physically as well as mentally. Some yoga scriptures says that these poses represent the 8,400,000 incarnation every individual must pass through before attaining the liberation from the cycle of birth and death. Since we attain human life after so many incarnation, many of the great people says to make his human life worth while.

It is almost impossible to practice 8.4 million poses. Therefore  great Rishis(Sages) and Yogis modified and reduced the number of asanas to few hundred know today. Of those few hundreds 84 are considered most useful today. Out of those 84only 28-34 poses are practiced usually in most of the Yoga classes. Some of them are performed in the form of flows.

There was one Sun Salutation, that has 12 steps, representing 12 months.

Now there are so many types of Sun Salutation.

 

There was only one Moon Salutation with 14 steps, because moon changes its cycle after 14 days. There are so many kinds of Moon Salutation.

 

 

2. Animal Postures

Great Rishis/sages observed and understood how animals live in harmony with their environment and with their own bodies. They understood the effects of a particular posture and how the hormonal secretions could stimulate and control it.

For example, by imitating rabbit or hare in the Shashankasana they could influence the flow of adrenalin responsible for the “fight or flight” mechanism.

 

3. Prana and Yoga Asana

Prana means “Vital energy” which correspond to chi in Chinese medicine, pervades the entire body, following the patterns called “NADIS”. According to Yoga texts NADIS are the vains/tubes/nerves which are present in our body and they are responsible for maintaining all individual cellular activity. Stiffness of the body is due to blocked Prana(due to too much muscular stiffness) and due to accumulation of toxins. When Prana begins to flow the toxins are removed from the entire body. As body becomes supple, postures which seemed impossible becomes easy to perform. When you add breath control to it, you can perform even better. Continuous use of breath control make your body capable of absorbing energy from the the environment not just from food.

 

 

 

4. Kundalini and Yoga Asan

There are so may types of Kundalini Yoga available these days for people who aspire for awakening Kundilini Shakti. Practicing asanas stimulates the Chakras. It distribute the energy generated in the body to all organs in our system. The main object of Kundalini Yoga is to create balance between the interacting activities and process of the Pranic and mental forces. Once this is achieved the impulse generated gives a call of awakening to Sushmna Nadi, the central pathway in the spine, where all the nerves travels through our spine connecting our brain to different body part.

 

5. Mind and Body connection. Yoga Asana 

The body and mind are not separate from each other. They work together. There is a famous quote "Healthy body is guest Chamber and sick body is hell for brain". A person that my look physicall healthy may not be healthy in other aspect and a A who is mentally healthy may not be physically perfect. The combination of healthy body and healthy mind is hard to see in this stressful world today. This rare combination can be formed with the help of appropriate Yoga Asana and Yoga Pranayam techniques. The gross form of the mind is body and the subtle form of the body is the mind. The practice of Asana integrates and harmonizes both.

Yoga and human body is complimentary to each other not substitute of each other. Yoga helps body and body helps yoga After practicing Yoga the tired body becomes energetic, person feels active, full of energy, enthusiasm and optimism. 

Both body and mind hold tensions or blocks/knots. Every mental block/Knot has a corresponding physical, muscular block/knot or tension and vice versa. The aim of the Asana is to let go the tension from your muscles and mind. Thus it helps in releasing these knots. Asanas release mental tensions by dealing with them on the physical level.

For example emotional tension, work related stress and suppression can tighten up the muscles and block the smooth function of internal organs like lungs, diaphragm and breathing process. That contributes to a very common breathing problem in the form of Asthma.

Muscular knot can occur anywhere in the body: tightness of neck as cervical sodalities, the face as neuralgia etc. Specific set of Asana, Pranayama, Shatkarma etc is most effective in eliminating these knots.

Regular practice of Yoga Asanas maintains the physical body in optimum condition.

Mind and Mirror similarity

Mirror and mind are very similar to each other. Mind reflect nature and intention of a person. It is mind that creates peace or war, happiness or sadness, joy or sorrow, harmony or disharmony. According to Shrimad Bhagwad Geeta Lord Krishna says “Mind is our best friend or worst enemy.” It is your best friend when you control it and if not then it is worst enemy. There fore mind is the biggest problem or the biggest solution. Mind (Mana the part of brain that controls the desire) is the boundary between internal and external world of a person. It co relate between gross and subtle body.

The mind evaluates all the information and then soul send them out.

When we are occupied, lose temper, worried or not happy then we become insensitive.

  

 

Old Version

 

This period in Yoga history spans about 2000 years, until year 200. The most central Yoga literature from this period are the Upanishades - a collection of texts revolving around meta-physical speculation - and are just like the Vedas considered as enigmatic revelations. As opposed to the public rituals of the Vedic period, the Upanishades where secret scriptures.

Some of these 200 Gnostic texts are directly related to Yoga and are about the complete connectedness of all things. Yoga was now slowly finding its form. As Yoga and its secret teachings spread from teacher to student or from guru to yogi, the concept of an individual system of thought began to take shape.

The Bhagavad Gita that is the most well known and popular work among all Hinduism and Yogic literature was written during this period (about 500 B.C.). It is a beautiful story of a conversation between the god of Hinduism, Krishna(8^th Incarnation of Lord Vishnu), and a Prince named Arjuna. The plot, ironically enough, takes place on a battlefield of Kurukshetra. This location is often interpreted as a metaphor for the many distractions present in our turbulent world, which later on became the main foundation of yoga meditations. Prince Arjuna had put himself in a difficult position, where he must fight parts of his family and friends. Prince Arjuna had put himself in a difficult position, where he must fight parts of his family and friends.

Symbolically speaking, this frustration conveys that prince Arjuna wanted some advice on how to fight the bonds that tie him to the material world, in order to set himself and his soul free. Krishna explained that it was Arjuna's destiny and task to face this situation. He then moved on to explaining to Arjuna how he could emerge from the battle victorious, by outlining a detailed yogic path for the prince to follow; Through devotion (bhakti Yoga), a keen mind (jnana Yoga) and by giving up the ego (karma Yoga), spiritual freedom (moksha) could be attained.

Needless to say, the Bhagavad Gita is a complex work, and is meant to be studied, pondered upon and then studied some more.

 

 

 

6. Workout and Yoga Asana

Yoga Asanas are often thought of as a form of exercises or workout. They are the technique that places the physical body in positions which cultivates awareness, relaxation, concentration and meditation. Part of the process is the development of good physical health by stretching, massaging and stimulating the pranic channels and internal organs.

 

 

7. Yoga Asanas

Beginners Group

Intermediate Group

Advance Group

 

 

Beginners

 

 

 

Sleeping spinal twist 1

Right leg

Lay down on your back on your mat. Arms wide open, both palms facing up towards the sky. Lift the right leg up in the air. Right leg is straight and long. Slowly lower the right leg to the left side of your left leg. See if you can touch the floor with your right leg. Turn the face to the right side.

 

Stay in this pose for 10-30 seconds depending on range of motion of your body. You can always lower down the duration of this pose if you wish to.

Breath is normal; do not hold your breath. Keep your breath nice and slow.

Left leg

Lay down on your back on your mat. Arms wide open, both palms facing up towards the sky. Lift the left leg up in the air. Left leg is straight and long. Slowly lower the Left leg to the right side of your right leg. See if you can touch the floor with your left leg. Turn the face to the right side.

 

Stay in this pose for 10-30 seconds depending on range of motion of your body. You can always lower down the duration of this pose if you wish to.

 

Breath is normal; do not hold your breath. Keep your breath nice and slow.

Benefits: This pose give excellent stretch to spine, every single vertebrae, abdominal organs. It improves digestion, helpful for constipation.

 

 

 Right side

Lay down on your back on your mat. Arms wide open, both palms facing up towards the sky. Bend your both knees and fold your legs. Both feet 1.5 foot apart and both feet about one foot away from the hips. Drop your right knee to the right side and drop the left knee on the right heel. Face turn to the left side.

 

Stay in this pose for 10-30 seconds depending on range of motion of your body. You can always lower down the duration of this pose if you wish to.

Breath is normal; do not hold your breath. Keep your breath nice and slow.

 

Left side

Lay down on your back on your mat. Arms wide open, both palms facing up towards the sky. Bend your both knees and fold your legs. Both feet 1.5 foot apart and both feet about one foot away from the hips. Drop your left knee to the left side and drop the right knee on the left heel. Face turn to the right side.

 Stay in this pose for 10-30 seconds depending on range of motion of your body. You can always lower down the duration of this pose if you wish to.

 Breath is normal; do not hold your breath. Keep your breath nice and slow.

 Benefits: This pose give excellent stretch to spine, every single vertebrae, abdominal organs. It improves digestion, helpful for constipation.

 

 

 

 

 

Crocodile Pose

Lay down on your abdomen on your mat or on the floor. Lift the head shoulder and rest the chin in the palms of the hands with elbows on the floor. Keep the elbows together for better arch to the spine. Keep some gap between your elbows slightly to relieve excess pressure on the neck. In Crocodile the effect is felt in two points, neck and the lower back. If the elbows are too far in front, the tension will be felt in the neck and if the elbows are drawn too close the tension will be felt in the lower back. Adjust the elbows position so that two points are balanced equally.

The ideal position is when the whole spine is equally balanced.

Breathing needs to be relaxed, do not hold your breath, keep it normal. Continue to breath and concentrate on lower back and relax entire body.

 

 

 

Lay down on your abdomen on your mat or on the floor.. Stretch both arms above the head with palms touching the floor. Forehead resting to the floor. Relax your entire body as you relax in Corps Pose.

 

If there is any difficulty in breathing or any suffocation, place a pillow underneath the chest.

 

Breathing should be relaxed, natural, and rhythmic. The number of breaths may be counted as shavasana while gently pushing the abdomen against the floor.

(Begin to count the breaths form the number 30 backwards to zero. Repeat, breathing in 30, breathing out 30, breathing in 29, breathing out 29, and so on till you get to zero. If the mind wander and you forget next number, bring it back to 30 and start it all over again. If the mind is in control, body will relax.)

 

Recommended for those with slip disc, stiff neck and stooping figure. People with these conditions will find this asana excellent position to sleep.

 

 

 

 

 

 

 

 

 

 

 

 

Shavasana (Corpse Pose)

 

Lie down flat on the back with arms around 15cm away from the body and palms facing upward. A thin pillow or a folded cloth might be placed under the head to prevent discomfort. Let the fingers curled up slightly. Move your feet somewhat apart to a comfortable position and then close your eyes.

 

The head and spine should be in a straight line and make sure head do not fall to one side or the other. Relax the whole body and stop all physical movements.

 

Be aware of the natural breath and allow it to become relaxed and rhythmic.

 

Begin to count the breaths form the number 30 backwards to zero. Repeat, breathing in 30, breathing out 30, breathing in 29, breathing out 29, and so on till you get to zero. If the mind wander and you forget next number, bring it back to 30 and start it all over again. If the mind is in control, body will relax.

 

The asana relaxes the whole psycho-physiological system. It should ideally be practiced before and after asana practice, particularly after extensive exercise and whenever you are mentally and physically tired. It relaxes the body and whenever the body is relaxed, the awareness of the mind increases, developing pratyahara.

 

Try not to move the body during the practice, as even the slightest movement will create muscular contraction.

 

While lying in the shavasana become aware of the right hand and relax it. Slowly become aware of the right elbow, armpit, and right side of the waist, right buttock, knee, calf, and heel, sole of the foot and relax them one by one.

 

Repeat the same for the left side of the body. Make sure the each part of the body is relaxed, fell each part of the body merging into the floor.

 

Repeat this process a few times and all the tension will be gone.

 

For maximum benefit, this technique should be done after hard day at work or just before sleep.

 

 

 

 

 

 

 

 

Lay down on your abdomen on your mat or on the floor with legs straight and forehead resting on the floor. Interlock the fingers and place the palms on the back of the head or neck and rest the elbow on the floor. Relax the whole body and become aware of the breathing process as described in shavasana.

 

Breathing needs to be relaxed, natural, and rhythmic. Feel the smooth warmth of the palms melting away the tension in the neck and related areas.

 

This asana is beneficial for all spinal complaints especially cervical spondylitis and stiff neck or upper back.

 

 

 

 

 

 

 

 

 

 

 

 

 Intermediate

 

 

 

 

8. Dyanmic Poses Yoga Asana

They are the poses or Asana indented to make your body fit for your day to day life. They will energize you, boos up the physical as well as mental stamina. They increase the range of motion of your body, speed up circulation, loosen the muscles and joints, release energy blocks/knots and let flow the stagnant blood from different parts of the body. These Poses or asana tones the skin and muscles, strengthen the lungs, improves movement in the digestive and excretory systems, helping in constipation.

 

9. Static  Poses Yoga Asana

These Poses or asana have more subtle and powerful effect on the pranic and mental bodies. They are performed with little more care. These poses or asanas are intended to massage the internal organs, glands and muscles. These helps in relaxing entire body including voluntary as well as involuntary  muscles in the body. They are specifically concerned with bringing tranquility to the mind and preparing the practitioner for the higher practices of yoga.

 

10. Breath

Always breathe through the nostrils.

 

11. Awareness

It is important to recognize the awareness of poses in specific muscle in your body. Bringing your attention to certain part in your body will increase the chance of benefits in your body from that particular pose. Awareness accompanied with breath control will multiply the benefit derived form the Yoga Poses.

The purpose of Asana practice is to influence integrate and harmonies all  the levels of being: physical, pranic, mental, emotional, psychic and spiritual. It may appear that Poses or Asanas are merely concerned with the physical level because they deal with the movement of different parts of the body. Actually they have profound effects at every level of being if they are combined with awareness..

 

12. Relaxation

Shavasana(Corps pose) may be performed at any point during asana practice, especially when feeling physically or mentally tired.

 

13. Sequence

Shatkarma, asana, pranayama and so on.

 

14. Counter Pose

It is important that the Yoga Session is structured so that backward bends are followed by forward bends and vice verse. Right twist is followed by left twist. Whatever is practiced on one side of body is repeated on the other side. However in some cases for therapeutic reasons, counter poses may not be needed.

 

15. Time

May be practiced any time but not right after meal.

 

16. Yoga mat

Good mat or Blanket that work as insulator between body and floor.

 

17. Clothes

Loose, light and comfortable clothes.

 

18. Empty Stomach

It is recommended to have empty stomach. Yoga should be practiced at least 3-4 hours after food.

 

19. Diet

There is no special Dietary rules for Yoga Asana practice although it is better to eat natural food and in moderation. Contrary to popular belief, yoga does not say that a vegetarian diet is essential although in higher stages of practice it is recommended. At meal it is advised to half fill the stomach with food, one quarter with water (after 45 minutes) and remaining one quarter empty.

 

According to Ayurved Texts.

Our food should be our medicine. That does not means we should stop eating food and start eating medicines only. This means that our food should be natural, free from preservatives, chemicals. Food should be cooked to make it easily digestible. The food with natural herbs and spices makes body energetic.

It is good to have proper diet to achieve the desired goals. We can keep the disease at bay by understanding the effects of our diet on our body. Our diet determines the state of the mind as well as the body. Diet nourishes all the organs in our body including our sensory organs. Ancient sages have experienced the bad and good effect of different diet on human body and mind. While defining our diet we should keep three things in our mind.

Does our diet helps in development of physical organs?

Does our diet make up for our physical degeneration caused daily lifestyle?

Does our diet develop vitality, immunity, energy make it capable for work?

We should eat food with relaxed state of mind. Rushing around while eating food is not recommended by Yoga Texts. Drinking of water right after meal is not recommended either. Gap of around 45-60 minutes is good between food and water in take.

Digestive system should be capable to absorb nutrients from to food. Intake of simple food with tension free, stress free and happy mind gives better result instead of nutritious food consumed in stressful or troubled state of mind.

 

 

20. No Straining

Never over exert while doing Asanas. Beginners may find their muscles stiff however after several weeks of regular practice they will be surprised to find that their muscles are suppler.

 

21. Age limitations

Certain poses are not recommended for people with high blood pressure, heat disease, back pain, hernia. Generally healthy person may practice asana. Simple asana may be practiced by people of all age groups, male and female. Consult your doctor or trained Yoga Guru who is an expert in Therapeutic yoga.

 

22. Not recommended for

 

If any ailment, sickness or disease please consult well trained Yoga Guru or Doctor.

 

23. Termination of Yoga Asana

IF there is feeling of dizziness,  headache or any other discomfort. If you are too tired the try practicing Pranayam. If there is excessive pain in any part of the body the Poses or asana should be terminated immediately. Do not stay in the Poses asana if discomfort is felt.

 

24. Inverted Asana

Inverted poses are not for people with high blood pressure, heat disease etc.

Do not practice any inverted Pose or asana if there is gas or fermentation in the intestine, if blood is excessively impure, during menstruation or in later stages of pregnancy. It is important that toxins do not go into the brain.

 

25.Sunbathing

Never practice the Asana after long period of Sunbathing as the body will be overheated.

 

26. WIND RELEASE ASANA SERIES

Pawanmukta Asana series are the group of asana that removes any blockages which prevent the free flow of the energy in the body and mind.

 

27. Mind-body Aspect

Most modern day diseases are psychosomatic in nature. Drug can only treat them or control them. There asanas, if done correctly in a non competitive and relaxed atmosphere, not only relaxes the muscles of the body but these relaxing impulses travel back to the brain and relax the mind. The nature of these asana is thus more mental than physical. If they are performed correctly they relax the mind, tune up the autonomic nerves, hormonal functions and the activities of internal organs. There these asana have great preventative and curative value.

 

28. Three groups

Wind Release are divided into three groups

Group 1

Group 2

Group 3

 

Shakti Bandh/Energy Block group

 

29. Group A

This group of Asana is helps in opening up joints of the body.  It is excellent for those with arthritis, high blood pressure, rheumatism, heart problem or other ailments where cardio and other vigorous physical workout is not advised. It is very useful for eliminating energy blockages in the joints and outer extremities of the physical body and work on pranic channel of the body.

Attention: The practice may be performed in three ways.

Physical movement

Advance Breath control

Awareness to particular muscle. 

 

30. Basic position

Sit on your hips on the mat or floor or on any comfortable place which is flat. Extend your legs in front of  you.

Palms on the floor by the side of hips or just behind them.

Back, head, neck should be straight and long. Offer your heart forward.

Lean back slightly, takes support of the arms.

 

 

31. Toe massage

While sitting in Bassic position.

Move the toes of both feet backward and forward, ankle relaxed, calm and motionless. Try to relax your ankles on the mat and see if they don't move. It is fine if they move little bit.

Hold each position for couple of seconds.

Practice this 10-15 times.

 

 

 

31. Ankle massage

Sit on your hips on the mat or floor or on any comfortable place which is flat. Extend your legs in front of  you. 

Slowly move both feet backward and forward, bending them from ankle joints. Ankle will move as you practice this. Try to stretch the feet forward and see if toes can point to the wall in front and then draw them back towards knees.

Hold each position for couple of seconds.

Practice this 10-15 times. 

 

 

 

32. Ankle rotation

Sit on your hips on the mat or floor or on any comfortable place which is flat. Extend your legs in front of  you. 

Separate the legs and keep gap of about 6 inches between both feet.

Legs extended out in front of you. Legs straight and long.

Try to keep the heels on the floor throughout the practice.

Style I: Slowly rotate the right foot clockwise from ankle 10 times and then 10 times anti-clockwise. Practice the same procedure with left foot.

Style II: Place the feet together.

Slowly rotate both feet together in the same direction. Feet touch each other. Try to keep your legs straight and long as long as it is possible. You can bend your knees a little bit though. Practice 10 times clockwise and then anti-clockwise.

Style III: Keep the feet apart by one foot from each other or to a comfortable distance.

This time rotate both feet slowly from the ankles together in opposite directions. Try to make big toes touch each other as they rotate in, if possible.

Practice 10 times in one direction and then in opposite direction.

 

 

33. Ankle Stretch

Sit on your hips on the mat or floor or on any comfortable place which is flat. Extend your legs in front of  you.

Bend the right knee and bring the right foot towards hips or inside of left thigh. Point the knees out to the side and place the foot on the left thigh. Make sure the ankle is far enough over the thigh to be free for rotation.

Hold the right ankle with the right hand to support the ankle. Hold the toes of the right foot with the left hand. With the aid of the left hand, slowly rotate the right foot 10 times clockwise, then 10 times anti-clockwise.

Practice this with left foot on the right thigh.

Benefits: All the foot and calf asanas help in returning the stagnant lymph and venous blood. They thus relieve tiredness and cramp.

 

 

 

34. Half Butterfly (Ardh titali)

Sit on your hips on the mat or floor or on any comfortable place which is flat. Extend your legs in front of  you. 

Bend the right leg and place the right foot right on top of left thigh. Place the right hand on top of the bent right knee. Reach the toes of the right foot with the left hand.

Benefits: Opens up knees and hip joins. Prepares the body for meditation poses like Lotus poses or Cross legged pose.

 

35. Butterfly

Sit on your hips on the mat or floor or on any comfortable place which is flat. Extend your legs in front of  you.  Bend the knees and bring the sole of both feet together, keeping the heels  six inches away from the pelvis. Relax the inner thigh muscles. Try to push your knees down to the floor so that it looks like wings of butterfly. See how far down knees can go close to the floor.

So  your are gently bouncing the knees. 

You can keep your palms on your toes or ankle or knees or even behind your back.

Benefit: Makes the legs flexible enough for Lotus pose (Padmasana) and other meditative poses. Helpful in office work, driving, sitting, standing and walking.

 

 

 

36. Group B

Before starting the practice, the body and mind should be calm and relaxed. This state is best achieved through the practice of shavasana.

 

37. Raised leg poses

Sit on your hips on the mat or floor or on any comfortable place which is flat. Lay down on your back on our mat Extend your legs in front of  you.  Inhale and raise the right leg as high as is comfortable. To add more strength or intensity to this pose try to keep your right leg as close to the floor as possible. Right leg is straight and long and right foot is pointing forward.  The left leg should remain straight and in contact with the floor. Hold the posture for 10to 30 seconds. Exhale slowly and lower the leg on the floor.

Inhale and raise the left leg as high as is comfortable. To add more strength or intensity to this pose try to keep your left leg as close to the floor as possible. Left leg is straight and long and left foot is pointing forward.  The right leg should remain straight and in contact with the floor. Hold the posture for 10 to 30 seconds. Exhale slowly and lower the left  leg on the floor.  

Practice 5 rounds with right leg and then 5 rounds with left legs.

This can be repeated by lifting both legs together.

Benefits: Strengthen the abdominal muscles, epically lower abdominal muscles.Massaged all the internal organs. It is very helpful fot digestive system, lower back, pelvic.

38. Leg Rotation

Lie down on you back on the mat.

Lift the right leg few inches off the floor, keeping the leg straight and long, try not to bend your right knee. Rotate the entire leg clockwise 10 times  and try to make big circle with toe pointing forward. The heel should not touch the floor at any time during the rotation.

Practice 10 times in opposite direction.

Repeat with left leg.

Benefits: Good for hip joint, obesity, toning of abdominal and spinal muscles.

 

39. Cycling

Lie down on your back on your mat.

Stage I: Lift the right leg. Bend the knee and bring the thigh to the chest. lift and straighten the leg completely. Than, lower the straight leg in a forward movement. Bend the knee and bring it back to the chest to complete the cycling movement. The heel should not touch the floor during the movement.

Practice 10 times in forward direction and then 10 times in reverse.

Practice with left leg.

Benefit: Good for knee joint, hip joints. Strengthens abdominal and lower back muscles.

 

40. Leg Lock poses

Stage I: Lie down on your back

Bend the right knee and bring the thigh to the chest. Interlace the fingers and hold on the shin bone just below the right knee.

Keep the left leg extended and straight on the ground. Inhale deeply, fill the lungs as much as possible. Hold the breath, lift the head and shoulders off the ground and try to touch the right knee with the nose. Remain in the final position for few seconds, retaining the breath. While slowly exhaling, return to the base position.

Relax the body

Practice 3 times with right leg and then 3 times with left leg.

Not recommended for people with high blood pressure or sever back pain, sciatic pain or slip disc.

Benefits: Strengthens lower back muscles, relaxes and loosens the spinal vertebrae. Massage the abdomen and digestive organs and very helpful for constipation. It massaging pelvic muscles and helpful for reproductive organs, it is useful in impotence, sterility and menstrual condition.

 

 

 

 

 

 

INTERMEDIATE GROUP OF ASANA

 

 

41. Psychic Union Pose

Sit in Lotus Position and close eyes.

Relax the body for sometime and breathe normally.

Hold one wrist behind back with the other hand. Inhale deeply. While you exhale, bend forward, keep the spine straight and long. Bring the forehead to the floor or as close as possible. Relax the entire body in the final position, breath slowly and deeply. Be aware of the pressure of the heels on the abdomen.

Stay in the final position for as long as comfortable. Do not strain the back, ankle, knees or thighs by forcing the body in to the posture.

Slowly return to Lotus Position.

Practice this with the legs crossed the other way around.

Breathing: Inhale slowly and deeply in starting position. Exhale while bending forward.

Breathe deeply and slowly in final position.

Duration: Try to remain in final position for couple of minutes if possible, otherwise repeat the pose.

Benefits: Massage the abdominal organs. Removes many ailments connected to this part of the body like constipation, indigestion. It stretches the spine gently toning the spinal nerves which emerges from the spaces between the vertebrae, contributing a good general health. Yogamudra is very helpful to awaken manipura charka.

 

 

42.  Fish Pose or Matsy Asana

Sit in Lotus position (Padmasana) and relax entire body. Very gently bend backward with the help of your palm and elbows. Lift the chest up a little bit, takes the head back and lowers the crown of the head to the floor. Hold the big toes (if possible) or just keep your palms and elbows on the floor so that you do not put too much pressure on your head or neck muscles. Slowly return to the starting position.

Breathing: Deeply and slowly in the final position.

Awareness: Physical – abdomen, chest or breath.

Spiritual – Manipura or Anahat Chakra

 

Not recommended for: Not recommended for people with heart disease, peptic ulcers, hernia, and back problem. Pregnant women should never attempt this.

Benefits: This Pose stretches the intestine and abdominal organs and is useful for all abdominal ailments. It is recommended to have 3 glasses of water before practicing this. It also helps in inflamed and bleeding piles. It is good for Asthma and Bronchitis since it encourages deep respiration. It re circulates stagnant blood in the back, alleviating backache and cervical sodalities. It regulates the function of thyroid gland and boos the immune system.

The pelvic region is given a good stretch and the pressure in the legs, diverting it to the pelvic organs. This is helpful in disorder of reproductive organs.

 

For beginners or who can not perform this pose, modified version is available.

 

43. Lotus Hidden

Sit in Lotus Pose.

Place the hands on the floor in front of the knees. Leaning on the arms, raise the buttocks and stand on the knees. Slowly lower the front side of the body to the floor in the prone position. Rest either the chin or one of the cheeks on the floor. Place the palm together behind your back. Palms touches together, they may point downward or upward.

Close the eyes and relax entire body.

Return to the starting position, cross the legs to the other way and repeat the asana.

Duration: Hold the position only for as long as comfortable.

Benefits: This asana corrects the postural defects of the spine. It may be used as relaxation or even meditation pose as it induce peace, stability and emotional balance.

 

44. Locked Lotus

Sit in Lotus Position

Take arms behind your back and cross them. Breathe out and lean forward. Try to reach for the right big toe with left hand. Try to reach for left big toe with right hand. If it is difficult to grasp the toes, stretch the shoulders back so that the shoulder blades touches each other.

Breathe in deeply.

Exhale, bend forward and try to touch the forehead to the floor. This is an advanced form of yogamudra Asana.

Remain in final position for as long as comfortable.

Breathing: Deep and slow in final position.

Benefits: It alleviates pain in the shoulders, arms, back, encourages normal growth in children. It develops the chest and massages all the internal organs.

 

 

 

BACKWARD BENDING POSES

 

Backward bending poses are stimulating and extrovert. Since they expand the chest and encourage inhalation, they are associated with the attitude of embracing life. On physical level backward bending poses stretch the abdominal muscles and tones and strengthen the muscles controlling the spine, helping slipped disc and other back conditions. The spinal nerves, which emerge from between the adjoining vertebrae, are also toned. This has beneficial repercussions throughout the body since these nerves give energy to all the other nerves, organs and muscles in the body. The spinal column is stacked pile of vertebrae and discs. Maintenance of the spine in a straight and aligned position despite all movement depends on the contraction and tone of the muscles. Research has shown that 90% of the backache has its origin in the muscular imbalance. If these imbalances are prolonged then the stack pile of vertebral column is misaligned, the ligaments are strained and symptoms of sodalities slip disk, sciatica and osteoarthritis begin to manifest.

Impure blood has tendency to accumulate in the back region, where circulation tends to be sluggish due to continuous maintenance of an upright position. These Poses help to circulate, purify and enrich the blood in this region.

Backward bending poses crate a negative pressure in the abdomen and pelvis, helping neuro-circulatory toning of all the related organs. They also massage the abdomen and pelvis organs by stretching the muscles in the area, especially the rectus and abdominal.

 

 

45. Sphinx Asana

Lie down on your abdomen with forehead resting on the floor, feet together and toes pointing toe the wall behind you. Bend the arms and place the forearm on the floor with palms touching the floor. Finger tips pointing forward and in line with the crown of your head. Forearm and elbows are close to the body.

Relax your entire body.

Lift the head up, lift the chest up and push your shoulders down. Elbows, forearm and palms remain on the floor.

Relax in this position for comfortable length of time and slowly lower your chest.

Breathing: Inhale while you lift your head and chest up. Exhale while you lower your chest to the floor. Breathe normally in the final position. Do not hold your breath.

Duration: Hold the position for a minute or so. Practice 4-5 times.

Awareness: relax the back

Benefits: Good for stiff back, backache, slipped disc.

 

 

46. Cobra Pose or Bhujang Arana

Lie down on your abdomen, toes pointing to the wall behind you. Palm by the side your chest, little bit behind your shoulders so that your elbows are pointing to back side. Tuck elbows in. Rest the forehead on the floor and close your eyes. Relax your entire body, especially lower back. Slowly lift the head, neck and chest up. Lift the torso up as high as possible, push your pubic bone down to the floor and are your lower as well as middle back. Use your back muscles while practicing this pose, offer your heart forward, drop your shoulders down. Pubic bone stays on the floor, belly button may goes off the floor by few inches. The arms may or may not be straight depending on the flexibility of the back.

Hold the final position.

Slowly lower your chest to the floor, drop your head to the mat, shoulder touches the mat.

Relax your lower back.

Breathing: Inhale while lifting the torso up. Exhale while lowering the torso down. Keep your breath normal when in final position. Do not hold your breath in the final position.

Duration: Practice 5 times, gradually increasing the length of time in the final position.

Not recommended for: People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this pose without the supervision of trained yoga Guru.

Benefits: This pose can relocate slipped disc, remove backache and keep the spine supple and healthy. A stiff spine interferes with all nervous impulses sent from the brain to the body and vice versa. By arching the spine we improve the circulation of blood to our back and tone the nerves. That helps in better commutation between our brain and body result because all the nervous connected to our brain travels through our spine.

This pose tones the ovaries and uterus, and helps alleviate menstrual and other gynecological disorders. It stimulates the appetite, alleviates constipation and is beneficial for all the abdominal organs, especially the liver and kidneys. The adrenal glands, situated on top of the kidneys, are also massaged and stimulated to work more efficiently. The secretion of cortisone is maintained and the thyroid gland is regulated.

 

47. Twisting Cobra Pose or Tiryaka Bhujang Asana

Resume the final position of “Cobra Pose” with legs about 1.5 to 2 foot apart. Tuck your toes under and the heels raised up. The head should face forward instead of upward/backward.

Twist the head and upper part of the trunk and look over the left shoulder. Gaze at the left heel or if you like to add more intensity to this pose, keep your gaze to the right heel.

In final position the arms remain straight or slightly bend as the shoulders and trunk are twisted. Try to feel the diagonal stretch of the abdomen.

Stay in final position for few seconds. Now face forward and bring your gaze in front of you.

Repeat the twist to the other side of the body.

Breathing: Inhale while lifting the chest up. Exhale while lowering the chest to the floor.

Duration: Practice 3-5 times.

Benefits: This pose can relocate slipped disc, remove backache and keep the spine supple and healthy. A stiff spine interferes with all nervous impulses sent from the brain to the body and vice versa. By arching the spine we improve the circulation of blood to our back and tone the nerves. That helps in better commutation between our brain and body result because all the nervous connected to our brain travels through our spine.

This pose tones the ovaries and uterus, and helps alleviate menstrual and other gynecological disorders. It stimulates the appetite, alleviates constipation and is beneficial for all the abdominal organs, especially the liver and kidneys. The adrenal glands, situated on top of the kidneys, are also massaged and stimulated to work more efficiently. The secretion of cortisone is maintained and the thyroid gland is regulated.

 

Tiryak mean diagonal.

 

 

 

 

 

48. Snake Pose (Sarpasana)

Lie down on your abdomen, legs straight. Knees, feet and toes touch the floor. Arm reaches behind your back. Interlace your figures and place the hands on top of your buttocks. Chin on the floor.

Lift the chin up. Inhale lift the chest up, stretch your arms. Use your lower back and lift your chest high up as much as possible. Squeeze the shoulder blades together and look forward. Hold for as long as possible. Slowly lower your chest to the floor and return to the starting position. Relax the arms by the sides of your body.

Breath: Inhale deeply and slowly while lifting the chest up and exhale while lowering your chest.

Duration: 3-5 times

 

Not recommended for: People with heart conditions and high blood pressure should take car not to strain while performing this pose.

Benefits: In the final position the body weight is supported on the abdomen, pushing the diaphragm towards the chest. This in turn, pressurizes the air within the lings and helps to open out inactive alveoli, improving both the removal of carbon dioxide and the intake of oxygen. The heart is toned and strengthened by the massage it receives due to the increased pressure within the chest cavity. Snake pose is very useful for asthmatics. It also helps to release blocked emotion.

 

 

 

49. Half Locust Pose (Ardh Shalbahasana)

Lie down on your abdomen with the hands under your thighs, Palms touches your pelvis. Keep both legs straight throughout the practice. Place the chin on the floor, slightly stretched forward to give the best possible stretch to the neck muscles and nerves.

Concentrate on your lower back muscles and lift your left leg as high as possible, while keeping the other leg straight and long while touching the floor.

Retain the position for as long as possible without any strain.

Lower the left leg to the floor.

Repeat the same movement with right leg.

Breathing: Inhale in the starting position.

Retain the breath while one leg is in the air.

Exhale while lowering the leg to the floor.

Duration: 3-5 times

Benefits: Used in Yoga therapy for management of Sciatica and slipped disc if it can be performed without pain. It also alleviates constipation.

 

 

50. Locust Pose (Shalabhasana)

Lie down on your abdomen with the hands under your thighs, Palms touches your pelvis. Keep both legs straight throughout the practice. Place the chin on the floor, slightly stretched forward to give the best possible stretch to the neck muscles and nerves.

Concentrate on your lower back muscles and lift your  both legs in the air together.

Breathing: Inhale in the starting position.

Retain the breath while one leg is in the air.

Exhale while lowering the leg to the floor.

 

Not recommended for: Shalabhasana requires great deal of physical effort, so it should not be practiced by people with weak heart, coronary thrombosis or high blood pressure. Those suffering from peptic ulcer, hernia, intestinal tuberculosis and other such conditions are also advised not to practice this asana

Benefits: The parasympathetic nerves are particularly prominent in the regions of the neck and pelvis. Shalabhasana stimulates the whole autonomic nervous system, especially the parasympathetic outflow. It strengthens the lower back and pelvic organs and tones the sciatic nerves, providing relief for those with conditions such as backache, mild sciatic and slipped disc as long as the condition is not serious. It tones and balances the functioning of the liver and other abdominal organs, alleviates disease of the stomach and bowels and stimulates the appetite.

 

 

 

51. Bow Pose Dhanur Asana

Lie down on the stomach with legs and feet together, and arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Reach the ankles with hands. Keep the knees and thighs on the mat and arms straight and long throughout the practice. Chin on the mat. This is starting position.

Push the feet backwards while lifting the head and chest off from the floor as high as possible. Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive. In the final position the head is tilted to the back and abdomen supports the entire body on the floor.

Hold the final position for as long as possible.

Slowly release and come out of the pose. Lie down and relax until the respiration returns to normal.

Breathing: Inhale deeply in the starting position.

Retain the breath while lifting the chest up. Retain the breath inside in the final position or practice slow and deep breathing so that body rocks gently in union with breath.

Duration: Repeat 3-5 times

 

Not recommended for: People who suffer from a weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers should not attempt this practice. This asana should not be practiced before sleep at night as it stimulates the adrenal gland and the sympathetic nervous system.

Benefits: The entire aaimentary canal is reconditioned by this asana. The liver, abdominal organs and muscles are massaged. The pancreas and adrenal glands are toned, balancing their secretions. The kidneys are massaged and excess weight is reduced around the abdominal area. This leads to improved functioning of the digestive eliminative and reproductive organs and helps to remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver.

This is recommended in yoga therapy for management of diabetes, incontinence, colitis, menstrual disorders and under special guidance, cervical sodalities. It improves blood circulation generally. The spinal column is realigned and the ligaments, muscles and nervous are given a good stretch, removing stiffness. It helps correct hunching of the thoracic area of the spine.

Dhanurasana is useful for relieving various chest ailments, including Asthma, and for freeing nervous energy in the cervical and thoracic sympathetic nerves, generally improving respiration.

 

52. Shoulder Pose or Kandh Arasana

Lay down on our back on your mat.

Bend the knees, placing the soles of the feet flat on the mat. The feet and knees may be hip with apart. Reach ankles with your palms. This is starting position.

Lift the hips up in the air and arch the back upward. Try to lift the chest and belly button as high as possible, pushing the chest up towards the chin and head without moving the position of the feet or shoulders.

In the final position the body is supported by the bead, neck, shoulders, arms and feet. Hold the pose for as long as comfortable and then slowly lower the body to the starting position.

Breathing: Inhale deeply in the starting position.

Retain the breath inside while lifting the hips up and holding in the final position.

Alternately breathe slowly and deeply in the final position.

Exhale while lowering the hips to the mat.

Duration: practice 5-7 times

 

Not recommended for: People suffering from peptic or duodenal ulcers, or abdominal hernia should not practice Shoulder pose. It is not recommended for pregnant women.

Benefits: This asana my be utilized to realigned the spine, eliminating rounded shoulders and relieving backache. It massages and stretches the colon and abdominal organs, improving digestion. It tones the female reproductive organs and is especially recommended for women who have a tendency to miscarry. Shoulder pose is used in yoga therapy for management of menstrual disorders, prolepses, asthma, and various bronchial and thyroid conditions.

 

53. Crescent Moon Pose or Ardh Chandr Asna

Step to back of the mat

Take one step forward with the left leg. Bend forward, lower your hips and place the palms on to the floor, both sides of the left foot. Stretch the right leg and back as much as possible. Right knee and right foot on the floor, right toes pointing to the wall behind you. Arch the back and bend the head backward.

Variation I: Arms straight and long. Fingers touch the floor.

Variation II: Arms over head. Palms shoulder with or 18 inches apart.

Breathing: Exhale while bending forward.

Inhale while arching the back.

Benefits: This pose limbers and strengthens the entire skeletal structure. It is especially for female disorders related to ovaries, uterus and urinary tract. It give a good stretch to the chest and neck, relieving respiratory ailments, as well as sore throat, tonsil, cough and cold.

 

54. Lizard Pose

Lay down on your abdomen with arms crossed under the chest. Hands holding upper arms. Separate the legs slightly and keep the feet flat. The head faces forward. This is starting position. The elbows should not move during the practice. Lift the trunk and hips us so that the body weight is supported by knees and elbows. Push the chest and chin to the floor to stretch entire back and torso.

Return to the starting position.

Breathing: Inhale wile lifting the hips up.

Exhale while lowering the hips down.

Duration: 3-5 times

Benefits: This Asana strengthens the diaphragm. It tones the entire back and is excellent for relieving tightness between the shoulder blades.

 

55. Bridge Pose or Setu Asana

Sit down on your hips. Extend your legs in front of you. Palm behind your back about one foot away from your hips. Palm shoulder with apart and fingers pointing to the wall behind you.

Slowly lift you hips up in the air. Now your entire body weight is on your both feet and both palms. Let the head hang back and down. Try to place the soles of the feet flat on the ground. Keep the arms and legs straight. Hold the final position for as long as comfortable. Lower your hips to the mat.

Breathing: Inhale in the starting position. Retain the breath inside while lifting and holding the body in the air. Exhale while your lower the hips to the floor.

Duration: 5-7 times.

 

Not recommended for: People suffering form high blood pressure, heart disease, stomach ulcers or weak wrist should not practice this.

Benefits: All the benefits of Wheel pose. It strengthens entire body, tones the lumbar region of the spine and Achilles tendons.

 

 

56. Wheel Pose or Chakr asana

Lay down on your back on you mat, with knees bent and heel touches the hips. Feet and knees hip with apart or one foot. Palms on the floor besides the head with the fingers pointing towards the shoulders.

Slowly lift your hips up, arch the back, allowing the crown of the head to support the weight of the upper body. Move the hands further toward the body for more support if necessary.

Straighten the arms and legs as much as possible and lift the hips and trunk off the floor as high as possible. Let the head hang between both arms.

Hold the final position for as long as comfortable. Slowly lower the body so that the head rests on the floor and then lower the rest of the body.

Breathing: Inhale in the starting position.

Retain the breath inside while lifting the hips up.

Retain the breathe inside or keep the breath normal in the final position.

Exhale while lowering the body to the mat.

Duration: Practice 1-3 times.

 

Not recommended for: Not recommended for pregnant women, people with weak wrists. Please do not practice when you are tired or have any illness.

Benefits: Is beneficial to the nervous, digestive, respiratory, cardiovascular and glandular systems. It influences all the hormonal secretions and relieves various gynecological disorders.

 

 

FORWARD BENDING POSES

Forward bending is a passive process in which gravity is utilized to stretch the muscle group. It uses gravity to help release tension and pain. It is associated with chest compression and exhalation, induces relaxation. Many people lead sedentary lifestyles with little or no exercise and as a result the body becomes stiff and unable to bend. Forward bending asanas loosen up the back, maintain good health and increase vitality. These practices move the spine in to the position known as the primary curve, the shape it takes in the womb. During a forward bending asana, each of the vertebras is separated, stimulating the nerves, improving circulation around the spine and nourishing the spinal cord. This has positive impact on the organs of the body, especially on the brain. This group of asana is also very important for making the back muscles supple and strong, compressing and massaging the abdominal organs, including the liver, kidneys, pancreas and intestines and stretching the leg muscles and tendons.

The best way to practice forward bending pose is to bend from the hip not by the waist. Pull all the muscles at the back of your legs while bending forward instead of curving your entire back. Bending from Hips gives greater flexibility of the movement and creates a stronger pressure against the abdomen.

 

57. Back Stretching Pose or Paschimottan Asana

Sit on your hips on the mat. Extend your legs in front of you, feet together and hands on the knees.

Slowly bend forward from the hips, sliding the hands down the legs. Try to reach big toes with the fingers and thumbs. If this is not possible, hold the heels, ankles or reach shin bones. Take a deep breath in, lengthen your spine. Hold this position for few seconds. Relax the back and leg muscles allowing them to gently stretch. Keep legs straight and long. While using arms muscle begin to bend the elbows and gently bring the trunk down towards the legs, Try to touch the knees with the forehead. Do not strain yourself. Hold the position for as long as comfortable and relax.

Breathing: Inhale when you lengthen your spine.

Exhale slowly while bending forward

Duration: 2-5 times.

 

Not recommended for: Not recommended for people with sciatica or slipped disc.

Benefits:

 

 

What is Gyan Yoga Asana series?

Gyan Yoga is a series of poses practiced to increase range of motion in the joints and strengthen the body. Standing, seated and lying-down poses are practiced, giving balanced cardiovascular practice. It improves your respiratory system with ancient breathing techniques.

Kiss your stress goodbye!

Today, most people are aware of the positive effects of yoga.  Yoga is used to treat stress and depression. According to the great sage, Patanjali, "YOGA CHITTA VRITTI NIRODHA", meaning “yoga is to control thoughts, emotions and moods arising in our mind.” Maybe you have witnessed a negative thought or mood that creates tension in your body. Carrying frustration, pain or anger often results in stress and depression. In GYAN YOGA, we practice poses along with breathing exercises to release tension and stress. GYAN YOGA goes beyond the physical.

Strengthen your core and limbs.

While practicing yoga, students are taught to hold the body in certain positions called asanas or yoga poses. Both muscle contraction and extension are required to get in to the pose, to stay in the pose and to come out of the pose. We use our own body weight to strengthen our muscles. Learning to maintain a steady breath during practice oxygenates the body and makes us feel energetic.

Increase your flexibility.

Joint movement is necessary to walk, run, sit or do anything. Your range of joint motion determines the level of your flexibility, or how much your muscles can be stretched. In order to run, play sports or even for a general sense of well being in the body, a certain level of range of motion is required in the joints.

Enjoy a youthful spine.

Lower back and upper back pain is a common complaint, even in younger populations. Some of the more common back-related diseases are herniated discs, bulging discs causing nerve pain, sciatic pain and cervical/neck pain. The good news is that all of this disease and discomfort can be reversed with simple stretching and breathing exercises, and with the help of GYAN YOGA. We can help make your spine strong, flexible and youthful again.We are conducting our yoga classes at downtown, Toronto.

MYTH : You have to be flexible to practice YOGA.

FACT : You become flexible by practicing YOGA.

MYTH : Yoga is only for the fit and healthy.

FACT : Yoga helps you become healthy. Under the care of a trained yoga guru.

 

Heating System Our studio is heated with state of the art technology, infra-red heaters that keep the humidity level normal, without burning oxygen in the room. More oxygen in the studio means more oxygen available for practicing Pranayama. If you’re not exactly sure what Pranayama can do for you, or what it means, please check out our testimony link. Pranayama is a Sanskrit word for deep breathing exercises, capable of curing disease and increasing quality of life.

 

 

 

 

 

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