Tag Archives: yoga course-ware

Yoga Mudras

Standard

MUDRAS

Mudras have the capacity to heal our weaknesses and thus bring about complete health. The psycho-neural and psycho-physical effects of hand mudras in yoga are gained by understanding the relationship between the fingers and thumbs to the pancha tatvas (five basic elements). Positioning the fingers and the thumb in a particular manner enables the flow of energy between them in a manner that enhances specific brain and bodily functions.

The thumb corresponds to the source of balancing the flow of agni tatva. The vayu tatva is controlled by the second finger that is the index finger. The role of the middle finger in the mudras is to regulate the akasa tatva in the body. The keys to regulating the earth are
in ring finger and regulation of the jala tatvas lies in the little finger. The harmonious proportion of these elements helps in the natural maintenance of a vigorous body and a happy mind.

Some of the hand mudras taught and practiced in Hatha yoga are to sustain good health and mental calm by balancing the levels and intensities of the pancha tatvas.

There are many mudras of which a few are:

  • Om Mudra
  • Pran
  • Surabhi
  • Varuna
  • Apanvayu
  • Esoteric
  • Dynamic
  • Bramara
  • Bhumspars
  • Ganesh
  • Apan
  • Shunya
  • Ksepana
  • Linga
  • Pushan
  • Vayu
  • Kubera
  • Kubera
  • Garuda
  • Lotus
  • Mushti
  • Abhay
  • Makara
  • Shakti
  • Prihivi
  • Mukula
  • Surya

More details in the next coming post.
for further details or queries keep reading the blog or visit www.paramyoga.org

Advertisements

Ang Sanchalan

Standard

ANG SANCHALAN

(YOGIC LOOSESENING EXERCISES) :

 

Ang Sanchalan (Yogic Loosening Exercise)

 Introduction

The aim of this module is to enable the candidate to:

a. Handle starting part of the class

b. Understand importance of warming up before proceeding to Yoga poses

C. To modify yoga techniques for worming up

Practical competences

The candidate must be able to do the following:

  1. Loosening exercise for head and neck
  2. Loosening exercise for arms
  3. Loosening exercise for chest and abdomen
  4. Loosening exercise for back bone
  5. Loosening exercise for legs
  6. Loosening exercise for whole body
  7. Loosening exercise anti-rheumatic group
  8. Sun-salutations as loosening exercise.

Knowledge requirements

The instructor must ensure the candidate is able to:

  1. Explain method, duration, awareness, contra-indication,

Benefits and precaution and anatomy and physiology of:

a)     Loosening exercise for head and neck

b)    Ten loosening exercise for arms

c)     Loosening exercise for chest and abdomen

d)     Loosening exercise for beck bone

e)     Loosening exercise for legs

f)     Loosening exercise for whole body

g)     Loosening exercise anti-rheumatic group

  1. Describe sun-salutations as loosening exercise
  2. Describe how and why sun salutation as warming up?
  3. Describe the importance of loosening exercise
  4. Explain the various system of loosening exercise for different part of the body
  5. Explain the differences between loosening exercise and physical exercise
  6. Explain the reason why loosening exercise needs to be repeated

 

The purpose for the practice of yoga is to enter the integrated state of our being. The body is used as a vehicle through which we recognize the blockages that keep us from our being. They exist not only on the physical but also on the mental and emotional levels. Yoga postures are used as a vehicle to bring these blockages to the surface to be reintegrated.

 

The first stage of Param Yoga is willful practice where we learn to face our psychosomatic tensions. As we go deeper to the subtler levels, we awaken the underlying layers that are accompanied by old memories, fears, shame, anger, etc. In the practice of Param Yoga, you learn to encounter these blockages with meditative attention and to release them the moment you encounter them. These subtler layers of tension that live in the form of unconscious habits and pre-programmed attitudes are the cause of ongoing stress.

The possibility of releasing and integrating these tensions comes from fully experiencing them without distorting them with our anticipations, expectations and evaluations.

 

We can use yoga postures to transcend both physical as well as more subtle layers of tension and limitation. Inward focus and meditative awareness allow you to dive beneath the ordinary surface level of waking consciousness into a state of awakened consciousness that acts independently of your acquired personal Limitations. As you enter this depth in the practice of Param Yoga, the postures simultaneously become therapeutic and spiritual in nature.

 

When we exclusively focus on the physical dimension of yoga, the depth of our practice cannot go beyond form to experience the formless spirit of yoga.

The basic intention in the practice of Param Yoga is to consolidate and integrate the fragmentation of mental, emotional and energetic forces, bringing all parts of your being into balance.

 

Param Yoga uses Hatha Yoga postures as a foundation to bring about nadi shuddhi – the purification of the body’s nerve channels, balancing the function of glands and ridding the body of toxins. This simultaneously retards the aging process and increases vitality, endurance and flexibility.

 

To confine the profound depth of yoga and to use it exclusively as a body-centered practice is like clipping the wings of an airplane and using it is an automobile. The purpose of Param Yoga is to give wings to your practice to explore, expand and experience the infinite power of spirit that you are As you proceed into the second stage, which focuses on prolonged holding of the posture with inward focus and meditative awareness, you experience the unique blending of the physical, mental and spiritual dimensions of the practice of yoga. Meditative attention and awareness anchor all the psychosomatic forces, inducing them to function harmoniously as a unit. Yoga postures, integrated with inward focus, allow you to engage all levels of your being, helping release tensions that surface during the practice of the postures.

 

The limits we experience in our physical, mental and spiritual expressions are acquired and stored in ours unconscious over many lifetimes (karma). Our body and our unconscious hold the entire history of what we have lived through and experienced. During the practice of Param Yoga, you intentionally bring to the surface these blockages built into your unconscious memories and muscles as chronic tensions. As you enter deeper and deeper levels, you begin to experience catharsis. All such past limitations, inhibitions and boundaries from living unconsciously can only be released through practicing yoga with consciousness.

 

  1. A.    Standing :

 

* Yogic Jogging

 

   * Simple or slow jogging.

* Backward jogging (heels hitting the buttocks)

* Forward jogging (thighs raised to chest heights)

* Side jogging (heels almost reaching the elbows)

  1. Yogic Jogging is an awakening yogic exercise that strengthens the growth.
  2. Yogic Jogging is one of the simplest and easiest forms of waking up exercise and good for ang anchalan (movements of limbs).
  3. It gives a high impact on cardiovascular systems.
  4. It tones the muscles. Many researches claim that rather going for a high tech gym and working out hard, yogic jogging is one of the best ways to attain higher satisfaction.

Let us see some of the important jogging tips that should be followed.

  1. Persons suffering from Knee or heel pain or hernia should refrain from doing these yogic movements, but they can do it gently.
  2. Giving up smoking is more important as it helps for cardiovascular fitness.
  3. Continuing smoking might lead to palpitations as they get exhausted soon.
  4.  Start jogging slowly at the beginning and then increase the speed once you are used to it.
  5.  Take steady strides and straight steps to prevent your ankle from getting injured.
  6. Always wear suitable dress.
  7. Loosen your body before starting jogging.
  8. Choose a right place to jog.
  9. Do not disturb or touch others while jogging.
  10. Always be aware towards each step.
  11. Try not to exhaust yourself but be steady and playful.
  12. Stand erect and place the fists loosely on the chest.
  13. Start skipping on the toes and touching the heels at the back in a relaxed way .
  14. Carry on deep rhythmic breathing and relax the whole body during jogging.
  15. Continue for a while.
  16. Switch over to the forward jogging by raising the knees to the chest level.
  17. Repeat for a while.
  18. Continue the practice with side jogging by spreading the legs sidewards and raising the heels upwards by bending the knees.
  19. Stand a while and perform Mukha Dhouti.
  20. Relax in standing

 

 

Mukha Dhouti  

Mukha Dhouti(Cleansing through a single blast breath)

  1. Inhale through nostrils and exhale through mouth.
  2. Stand with a slight forward bend of the trunk, palms on the thighs and legs about a meter apart.
  3. Inhale deeply and expel the air forcibly as in a jet through the mouth continuously.
  4. This is effected by the help of the diaphragm by prolonged exhalation. Repeat several times.

 

* Front & back bending

* Side bending

* Twisting

 

Front and Back Bending

 

  1. Stand with your feet about hip-width apart.
  2. Lift your hands to the sky.
  3. Grip your right wrist with your left hand and inhale deeply, lifting your spine up tall.
  4. On the exhale, gently bend forward until you begin to feel a stretch along your back and through your arm.
  5. After gentle stay start inhale and come back.
  6. Thereafter start inhale and start back ward bending until you find your limit.
  7. Look up towards the ceiling and try to turn your right arm out, deepening the side bend abdominal stretch.
  8. Hold the pose for 3 to 5 deep breaths and the engage your abdominal muscles and coming to standing on an exhale.
  9. Repeat the stretch on the opposite side.
  10. Persons suffering from severe  back pain should avoid front bending.

A Simple Standing and Yoga bending Stretch

While there are many types of yoga abdominal stretches, the standing side bend is simple and easy even for beginners.

  1. Stand with your feet about hip-width apart.
  2. Lift your hands to the sky.
  3. Grip your right wrist with your left hand and inhale deeply, lifting your spine up tall.
  4. On the exhale, gently bend to the left until you begin to feel a stretch along your side and through your arm.
  5. Look up towards the ceiling and try to turn your right arm out, deepening the side bend abdominal stretch.
  6. Hold the pose for 3 to 5 deep breaths and the engage your abdominal muscles and coming to standing on an exhale.
  7. Repeat the stretch on the opposite side.

 

 

Twisting:

Yoga Twisting helps push toxins out of the body and stimulate our internal organs. Yoga twists massages inner muscles and organs. Yoga Twists wrings out toxins while bringing in a rush of fresh oxygen and nutrients. This flushes impurities from inner tissues and helps organs perform their functions properly.

When twist is released the muscles relax to great extent.

  1. Stand straight.
  2. Feet grounded on the floor about hip width apart.
  3. Allow your shoulders to relax away from your ears.
  4. Lift your hands into prayer position and rest your thumbs against your chest (fingers pointing up).
  5. Take a deep inhalation and even longer exhalation through the nose to settle your energy.
  6. Inhale again, and this time on the exhale, twist your upper body (with prayer hands still in place) toward the right.
  7. Twisting from your core, only rotate to what feels comfortable for your body.
  8.  Holding the twist without holding the breath, observe a compressed feeling along your right side body and a lovely stretch across your back and along the left side of your torso.
  9. Rotate your head some more to look beyond your right shoulder.
  10. Close your eyes and pause for a moment while only focusing on the breath.
  11. Repeat  twist to the left.
  12. Simply repeat the above steps 5 rounds.

 

 

More Tips :

  1. Start each of the exercises slowly; gradually increase the speed-reaching maximum of your capacity.
  2. Start slowing down & slowing down gradually and at last stop the practice.
  3. Always bend from the lower waist.
  4. Vary free, easy and flowing movement.
  5. Don’t breathe in or out through the mouth unless so instructed.
  6. Don’t stop to rest.
  7. Because we intentionally do these dynamic practices.

 

 

  1. B.     Supine :

Pavana Muktasana Kriya :     * Leg rotation

* Rocking &

* Rolling.

 

  1. Lay on the Yoga Mat.
  2. Raise your left leg.
  3. Raise your head towards your leg. Breathe, release.
  4. Repeat with the right leg.
  5. You can also do the rocking motion slowly with rhythm.
  6. Maintain the compression around the abdomen area so that wind, if any, gets released easily.
  7. In leg rotation –don’t bend the knee and try to draw bigger and bigger circles.
  8. After this you can do rock & rolling with bending knees, holding them with your hands.
  9. Sit ups and sit downs while holding legs and knees.
  10. Repeat this couple of times about 11 or 21 rounds.
  11. Do not do if, you have severe back pain.
  12. Third is side rolling while holding your legs and knees.
  13. Roll on both sides, left as well as right.
  14. Repeat 11 to 21 times.
  15. Then relax.

 

Remember that while practicing the Wind Relieving Pose, resist the tendency to raise the lower back or buttocks off the ground and try to keep the leg that is on the mat as straight as possible. Aside from releasing unwanted gases from the intestines and stomach, the exercise will also massage the abdominal organs and the rocking motion will get rid of the stiffness in your spine.

 

After above yogic Actions(Yogic Shram) immediately observe Vishram(Relaxation) :

                                           

Tvrit Vishram (Quick Relaxation)

(takes about 3 mins)

 

Tighten your whole body and relax it completely.

 

Three stages of observations :

  1. Observing the abdominal movement.
  2. Synchronize breathing with abdominal movements.
  3. Breathing with feeling.

 

 

For further details visit us at www.paramyoga.org  or email us : paramyoga.india@gmail.com