yogasana: basic hints and suggestions

7/29/2019 Yogasana: Basic hints and suggestions.

http://slidepdf.com/reader/full/yogasana-basic-hints-and-suggestions 1/30

Yoga Basic Movements

These movements are very useful to beginners, who want to start doing yoga but don't have

any experience of yoga or any other exercise.

There are several joints in our body, which needs lubrication and movements. The food weconsume supplies the lubrication and Yoga and other activities provide the movements. In

our regular life some of these joints are overused and some are rarely used which may create

problems at later stage in your life. To help these joints maintain their healthy condition Basic

Movements are necessary also they are useful to prepare your body to take up Yoga.

Benifits

As your body relaxes all your muscles also relax except those muscles, which are

used in the movements, so one can easily concentrate on the movement /

particular muscle (effort).

Aged and persons having diseases also can do these movements without much

strain.

Prerequisites for Yoga

Below 12 years of age Yoga postures should not be practiced for long duration

and asanas are to be maintained for very short duration.

Every day you should practice Yoga for at least 30 to 45 minutes to get maximum

results.

The best suited time to practice is early morning hours, but it can be practiced in

the afternoon after following food restrictions.

Food restrictions - stomach should be empty while practicing, that is you should

consume solid food 3.5 hours before practicing and liquid 1 hour before.

Place should be spacious, clean, airy, bright and away from disturbances.

Yoga should not be practiced on bare floor but keep mat or carpet below.

Clothes should be comfortable, loose, clean. Undergarments are necessary.

Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.

Women should not practice Yoga during Pregnancy and menstruation.

One should have faith in Yoga and what he is doing.

Yoga Positions or Asanas

Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health,

control over mind and power of concentration.

Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a posture that is stable and pleasant. A more broad definition of Yogasana

according to Patanjali is "Tatodwanabhighatah" which means practice of

Yogasana leads to disappearance of duality of cold-hot, sadness-joy, happiness-

sorrow and so on.

Yoga is different from exercise as it doesn't involve speedy movements, but

instead very slow and steady movements.

Yoga helps achieve relaxation which reduces stress & strain.

Very few calories are consumed during Yogasana practice and metabolism rate of

the body also drops which means reduced Aging Process.

Less food is required as digestive power is increased.



PRE POSITION Standing

Position

Sitting Position Supine Position Prone Position

NECK MOVEMENT - 1 Aim - To

increase

the

flexibility

and

stamina of

neck

muscles.

Precaution - People

with neck

problems

like

spondylitis

should

avoid

forward

bending.

Procedure - Sit in the

VajrasanaPosition,

keep your

neck

straight,

then slowly

but without

erk bend

your neck

forward as

much as

possible, back to

http://www.yogapoint.com/info/basicmovement.htm












normal

position

then bend

it

backward

and then back to

normal,

then to the

right and to

the left.

NECK MOVEMENT - 2 Aim - To increase the

flexibility and stamina of neck

muscles.

Precaution - People with neck

problems like spondilytis

should avoid forward bending.Procedure - Sit in the

Vajrasana Position, keep your

neck straight, then slowly but

without jerk start rotating neck

clockwise from left shoulder to

backwards then to the right

shoulder and to front. Repeat

this in anticlockwise direction

starting from right shoulder.

SHOULDER MOVEMENT - 1









Aim - To increase the

flexibility and stamina of neck

muscles.

Precaution - No specific

precautions.

Procedure - Sit in the

Vajrasana Position, keep your

body straight, with arms by

side. Then slowly but without

erk lift your both shoulders

upwards as much as possible

near to ears, back to normal

position.

Benefits - This posture is

useful for people with back

problems.

SHOULDER MOVEMENT - 2 Aim - To increase the flexibility and

stamina of shoulder and back muscles.

Precaution - No specific precautions.

Procedure - Sit in the Vajrasana position,

keep your body straight, fold you hands

and place left fist on left shoulder and

right fist on right shoulder, bring both

your elbows together near chest, then

slowly but without jerk rotate both these

arms in opposite direction, (left arm

anticlockwise and right arm clockwise)

Repeat this in opposite direction (rightarm anticlockwise and left arm



clockwise).

Benefits - This posture is useful for

people with back problems.

HAND MOVEMENT - 1 Aim - To

increase

the

flexibility

and

stamina of

hand &

shoulder

muscles.

Precaution - If you

feel strain

while

lifting your

hands

above

ground

then do this

with your

handsresting on

ground.

Procedure - Relax in

Shavasana

position,

keep your

hands 6

inches

away from

your body,legs

separated

with 12

inch

distance

between

them, lift

your hands

1 to 1.5

inch above

ground andslowly










rotate them

towards

head

without

bending

elbows,keep the

hands

parallel to

the ground

till both the

palms

meet, place

left palm

on right

palm and

stretchhands

upwards

and legs

downwards

for 5 to 10

seconds,

then slowly

but without

erk rotate

both the

hands back

to the

normal

position

via the

same path.

Benefits -

This

posture is

useful in

increasingthe

strength of

neck,

shoulders

and the

stretching

helps retain

normal

posture.

HAND MOVEMENT - 2



Aim - To

increase

the

flexibility

and

stamina of hand &

shoulder

muscles.

Precaution - do not

bend

elbows

while

doing this.

Procedure

- Relax inShavasana

position,

keep your

hands 6

inches

away from

your body,

legs

separated

with 12

inch

distance

between

them, raise

your hands

above

ground and

slowly take

them

towards

headwithout

bending

elbows,

place both

hands on

the ground,

stretch

hands

upwards

and legs

downwardsfor 5 to 10



seconds.

Then

slowly but

without

erk bring

both thehands back

to the

normal

position

via the

same path.

Benefits -This

posture is

useful in

increasingthe

strength of

neck,

shoulders

and hands,

the

stretching

helps retain

normal

posture.

HAND MOVEMENT - 3

Aim - To

increase

the

flexibility

and

stamina of

hand &shoulder

muscles.

Precaution - If you



feel strain

while

lifting your

hands

above

groundthen do this

with your

hands

resting on

ground.

The

movements

should be

slow and

continuous.


Shavasana

position,

keep your

hands 6

inches

away from

your body,

legs

separated

with 12

inch

distance

between

them, lift

your hands

1 to 1.5

inch above

ground and

slowly

rotate themtowards

head

without

bending

elbows,

keep the

hands

parallel to

the ground

till both

forearmscross, in



this same

cross

position

raise the

arms above

and on tothe

stomach,

then slowly

bring both

the hands

back to the

normal

position.

Benefits -

This

posture isuseful in

increasing

the

strength of

neck,

shoulders

and the

stretching

helps retain

normal

posture.

LEG MOVEMENT - 1 Aim - To

increase the

flexibility

and stamina

of legs &

hip muscles.

Precaution - The









movements

should be

slow &

continuous.

Procedure -

Relax inSupine

position,

keep your

hands

around head

rotating

them side

ways, then

lift your left

leg and

bring it near to the hip,

repeat this

procedure

for the right

leg. Then

slowly bring

both the

hands back

to the

normal

position.

Benefits -

This helps

development

of the leg

muscles and

hip joints.

LEG MOVEMENT - 2



Aim - To

increase

the

flexibility

and

strength of legs & hip

muscles.

Precaution - The

movementsshould be

slow &

continuous.

Do not

bend the

knees.


Supine

position,

keep your hands close

to your

body, then

lift your

left leg 30

to 40

degrees

above

ground

level and

rotate it inthe

clockwise

direction

without

bending

knees,

repeat this

procedure

for the

right leg.

Benefits -

This helps



leg

muscles

and hip

oints.

LEG MOVEMENT - 3 Aim - To

increase

the

flexibility

and

stamina of

legs & hip

muscles.

Precaution - The

movements

should beslow &

continuous.

Do not

bend the

knees.


Supine

position,

Move your

hands

around and

place them

at shoulder

height,

parallel to

the ground,

then lift

your left

leg and

turn it tothe right



side as far

as possible

touching

the ground.

Repeat this

procedurefor the

right leg.

Then

slowly

bring both

the hands

back to the

normal

position.

Benefits -

This helpsleg

muscles

and hip

oints.

KNEE MOVEMENT - 1 Aim - To

increasethe

flexibility

and

strength of

knee &

waist

muscles.

Precaution

- Themovements

should be

slow &

continuous.


Supine

position,

Move your

hands

aroundyour head,










then bend

your left

leg in knee

and rest

foot near to

hips , thenturn the

knee to the

right side

as far as

possible.

Repeat this

procedure

for the

right leg.

Then

slowly bring both

the hands

back to the

normal

position.

Benefits -

This helps

knee joints

and hip

oints.

KNEE MOVEMENT - 2 Aim - To

increase the

flexibility

and

strength of

knee &

waist

muscles.

Precaution- The

movements

should be

slow &

continuous,

don't takeunnecessary



strains

while

performing

this

exercise.


Supine

position,

Move your

hands

around your

head, then

bend your

legs in knee

and rest feet

near to hips, then turn

the legs to

the left side

as far as

possible,

touch the

left knee to

the ground

and turn the

neck to the

right side

and relax

all the

muscles,

continue

normal

breathing,

then slowly

bring both

the hands

back to thenormal

position.

Benefits -

This helps

knee joints,

hip joints

and also the

spinal

column.

KNEE MOVEMENT - 3



Aim - To

increase the

flexibility

and

strength of

knee &waist

muscles .

Precaution

- Themovements

should be

slow &

continuous,

don't take

unnecessary

strains

while

performing

this

exercise.


Supine

position.

Move your

hands

around your

head, then

bend your

legs in knee

and rest feet

near to hips

, keep 12

inches

distance

between

them, then

turn the left

leg to the

right side to

touch theright toe,



press the

right leg to

the left

thigh, relax

all the

muscles,continue

normal

breathing.

Repeat this

for right

leg, then

slowly

bring both

the hands

back to the

normal position.

Benefits -

This helps

knee joints,

hip joints

and also the

spinal

column.

Preparatory Movements (click below mentioned links for more

details)

1 2 3 4 5 6 7 8 9 10 11 12

Preparatory Movements

Yogic practices create lot of strain on different organs or parts of the body, our body shouldhave enough strength to bear this, one should build this stamina with practice. The

preparatory movements provide just the same and help you build the necessary strength and

prepare the whole body for Yogasana.

Following precautions should be taken while performing these movements -

1 Movements should be without jerk or swings.

2 Movements should be slow and smooth.

3 Movements to be tuned with breathing.

Normal Breathing Principles 1 When the physical movements is in the direction of gravitational pull, i.e.

http://www.yogapoint.com/info/basicmovement.htm#movement1



















































downwards, exhaling should take place.

2 During upward movement, inhaling should take place.

3 When there is no movement, normal breathing should be resumed.

PREPARATORY MOVEMENT PREPOSITIONS

Stand

with 1 to

1.5 feet

distance

between

legs,

hands

straight

and

resting

the palms

on the

sides of

the

thighs,

look

straight.

This

posture

makes

balancingof the

body

easy.

PREPARATORY MOVEMENT - 1 In

preposition,

inhaling

raise both

the hands

above the

head

slowly

keeping the

distance

same

between

them.

Thenexhaling











slowly start

bending

down in the

waist till

the palms

touch theground,

keep the

head

pressed

towards the

knees.

Then

exhaling

slowly start

bending

down in thewaist till

the palms

touch the

ground,

keep the

head

pressed

towards the

knees.

Exhailing

bring the

arms back

to the

normal

preposition.

PREPARATORY MOVEMENT - 2







In preposition, inhaling raise both the hands from sides, slowly bringing them at

shoulder height and parallel to the ground.Then exhaling slowly start bending forward in the waist, touch the thumb of

right foot by your left hand, keeping the right arm straight above.

Inhaling take position as in 1.

Then exhaling slowly start bending forward in the waist, touch the thumb of left

foot by your right hand keeping the left arm straight above.


Exhaling bring the arms down to the normal preposition.


In preposition, inhaling raise both the hands from sides, slowly bringing them at

shoulder height and parallel to the ground.

Then exhaling slowly start bending forward in the waist, touch the thumb of

right foot by your left hand, keeping the right arm straight above.


Then exhaling slowly start bending forward in the waist, touch the thumb of leftfoot by your right hand keeping the left arm straight above.


















Exhaling bring the arms down to the normal preposition.


preposition,

inhaling

bring both

the hands

on waist in

such a way

that fingers

come to the

front sideand thumb

to the back.

Then

exhaling

slowly start

bending

forwards in

the waist

keeping

kneesstraight.

Try to

bring the

head

between

the legs.

Inhaling

take

position as

in 1.

Thenexhaling

slowly start

bending

backwards

in the waist

keeping

knees

straight.

Try to bend

as much as

possibleand












maintain

your

balance.

Inhaling

take

position asin 1.

Exhaling

bring the

arms down

to the

initial

position.


preposition,

inhaling

bring both

the hands

on waist in

such a way

that fingers

come to the

front sideand thumb

to the back.

Then

exhaling

slowly start

bending

forwards in

the waist

keeping

kneesstraight.

Try to

bring the

head

between

the legs.

Inhaling

take

position as

in 1.

Then

exhaling












slowly start

bending

backwards

in the waist

keeping

kneesstraight.

Try to bend

as much as

possible

and

maintain

your

balance.

Inhaling

take

position asin 1.

Exhaling

bring the

arms down

to the

initial

position.


In preposition, inhaling bring both the hands on waist in such a way that fingers

come to the front side and thumb to the back.

Then exhaling slowly bend forward in the waist.

Inhaling rotate to the left in the waist and try to attain position no. 2 as in

Preparatory Movement 5.

Continue inhaling and rotate backwards as in the position 4 in Preparatory

Movement 4.

Exhaling further rotate to the right and attain the position no. 4.

Continue exhaling rotate to the front and take position no.2, as above.

Inhaling, rotate to the right and take position no.5 above.

Continue inhaling, rotate backwards, and take the position no.4 above.
















Exhaling further rotate to the left and attain the position no. 3 above.

Continue exhaling and rotate to the front and attain the position no. 2 above.

Inhaling raise the waist and attain the position no. 1 above.

Exhaling bring the hands down to the normal position.


Bring both the hands on the waist.

Bend the neck forward as much as possible. The chin should get fixed into the

pit below the Adam's Apple.

Straighten the neck.

Bend the neck backward so much that its front side feels the strain.


Bend the neck on the left shoulder creating pressure on the right side.Straighten the neck.

Bend the neck on the right shoulder creating pressure on the left side.


Bring both the hands down and come to the initial position.

PREPARATORY MOVEMENT - 8 Keep both

the handson the

waist.

Bend the















































neck

forward at

ease.

Rotate the

neck round

to the leftand have

the

position

No.6 of

Preparatory

Movement

type 7.

Rotate the

neck

further to

the back and have

the

position

No.4 of

Preparatory

Movement

type 7.

Then rotate

the neck to

the right

and bring it

on the right

shoulder

(Position

No. 8 of

Preparatory

Movement

type 7).

Rotate the

neck down

to the front(Position

No.2

above).

Now start

rotating the

neck to the

right as in

Position

No.5

above.

Rotate theneck



further to

the back as

in Position

No.4

above.

Then rotatethe neck to

the left and

keep it on

the left

shoulder as

in Position

No.3

above.

Rotate the

neck down

to the frontas in

Position

No.2

above.

Straighten

the neck.

Bring both

the hands

down and

come to the

initial

position.


In preposition, inhaling raise both the hands up above the head as in the position

no. 1 in Preparatory Movement 1.

Then exhaling slowly bend forward in the waist and try to touch the fingers tothe ground as in the position no. 2 in Preparatory Movement 1, then bring palms












together and keep knees straight.

Inhaling rotate to the left in the waist and try to attain position no. 2 Preparatory

Movement 5.

Continue inhaling and rotate backwards as in the position 4 in Preparatory

Movement 4.

Exhaling further rotate to the right in the same bent position.Continue exhaling rotate to the front and take position no.2 as above.

Inhaling, rotate to the right and take position no.5 above.

Continue inhaling, rotate backwards, and take the position no.4 above.

Exhaling further rotate to the left and attain the position no. 3 above.

Continue exhaling and rotate to the front and attain the position no. 2 above.

Inhaling raise the waist and arms stretched above your head.

Exhaling bring the hands down to the normal position.

PREPARATORY MOVEMENT - 10 In preposition,

inhaling raise both

the heels, then

hands from front

to the shoulder

level, keep them

parallel to the

ground.

Then exhaling

slowly start

bending down in

the knees, sit on

the toes, try to

maintain the

balance with the

stretched arms.

Inhaling raise your

body and take

position as in 1.

Exhaling bring the

arms back to the

normal

preposition.










































Bend the left hand in the elbow and raise it to

the level of 90 degree angle. The arms and

the elbows be kept close to the body.

Catch the wrist of the left hand by the right

hand lightly.

Close the fingers of the left hand and rotate

the wrist slowly from left to right

anticlockwise and complete the cycle.

Then rotate the wrist of the left hand from

right to left clockwise and complete the cycle.

Bring the right hand down.

Bring the left hand down and take the initial

position. Now take up the right hand and

repeat the above mentioned process.

PREPARATORY MOVEMENT - 12 Bend the left leg in

the knee and raise it

to the level of 90

degree angle.

Hold the thigh of

the left leg with

both the hands and

be stable.

Now rotate the foot

of the left leg in the

ankle from left to

right anticlockwise
















and complete the

cycle.

Then rotate the

same foot from the

right to left

clockwise andcomplete the cycle.

Bring both the

hands to their

places.

Bring the left leg to

its place. Now take

up the right leg and

repeat through the

above mentioned

process.

yogasana: basic hints and suggestions

Documents