Introduction to Yoga - A short Course


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Introduction to Yoga - A short Course

  1. 1. Sathya Sai Ladies Wing Workshop Introduction to Yoga – A Short Course Venue: Strathfield Sai Centre October 2012 © Copy rights Protected. Sree Harshini Kare ABN 54146966381
  2. 2. Disclaimer “All the participants of the “Yoga Short Course” are participating at their own will/risk. They will not hold the organizer/ facilitator(s) responsible for any loss of property and/or accident on the premises. Participants will take full responsibility for the same & give permission for medical/ambulance assistance in case any emergency/accident occurs and agree to pay such costs incurred.”
  3. 3. Program Outline      Prayer Introduction to Yoga Breathing Exercises Warm Up and Loosening Exercises suryanamaskaras
  4. 4. Prayer Starting Prayer: “Om Sahanavavatu, Sahanou bhunaktu, Saha viryam karavavahai, Tejasvinavadhitamastu, ma vidvisavahai Om Santih, Santih, Santih” Meaning: May he protect us both (the teacher and the student). May he nourish us both. May we both work together with great energy. May our study be enlightening and fruitful. May we not hate each other. Om Peace, Peace, Peace.
  5. 5. Introduction to Yoga The Root Of Word Yoga: 1. The term yoga has its verbal root as YUJ in samskrta. 2. YUJ means joining. “Yujyate anena iti yogah”. 3. Yoga is that which joins. What are the entities that are joined? 4. In the traditional terminology it is joining of individual self with the universal self. 5. One of the great Rsis(Seer),Patanjali compiled the essential features and principles of yoga in the form of sutras. 6. According to sage Patanjali, “Yoga is a conscious process of gaining mastery over the mind”
  6. 6. Prerequisites For Yoga 1. Everyday you should practice yoga for at least 30-45 minutes to get maximum results. 2. The best suited time to practice yoga is early morning hours,but it can be practiced in the afternoon after following food restrictions.
  7. 7. Food Restrictions  Stomach should be empty while practicing. That is you should consume solid food 3-4 hours before practicing and liquid one hour before practicing.  Place should be clean, airy, spacious, 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.  Yoga prefers vegetarian diet.  One should have faith in yoga and what he/she is doing.
  8. 8. Breathing Exercises  The respiratory system is a bridge between the conscious and subconscious, voluntary and involuntary or in general body and mind  Using the voluntary control we change the involuntary functions
  9. 9. Objectives of Breathing Practices  Bringing into action all the lobes of the lungs for full utilization  To normalize the breathing (slow, deep, continuous and smooth)  To make the breathing uniform, continuous and rhythmic
  10. 10. Principles of Breathing Exercises 1 Slowness 2 Awareness 3 Synchronizing the movement with the breathing. 4 Exhalation should be longer than Inhalation. 5 Ability to increase and decrease the breathing rate. 6 No tightness in the body.
  11. 11. Special Tips  Emphasize the movement of hands, legs, abdominal and thoracic muscles as needed in each exercise.  Use ‘in and out’ instructions in the mind.  Emphasize on full breathing each time.  Synchronize the breathing with corresponding movements.  Develop an awareness of breathing.  Close the eyes and repeat a few rounds retaining the awareness.
  12. 12. Breathing Exercises         Hands In and Out Breathing Hands Stretch Breathing Ankle Stretch Breathing Dog Breathing Rabbit Breathing Tiger Breathing Sasankasan Breathing Straight leg Raise Breathing
  13. 13. STHITI: TADASANA RELAX: SITHILA TADASANA Feeling Changes In: 1. 2. 3. 4. 5. Breath Arms Shoulders Back Neck
  14. 14. Hands Stretch Breathing (At 90, 135, and 180 degrees) STHITI: TADASANA RELAX: SITHILA TADASANA NOTE 1. 2. 3. 4. 5. 6. 7. Collapse the shoulders at the beginning and end of each cycle. Maintain perfect awareness of the breathing. Exhalation should be longer than inhalation. If required, it can be practiced sitting in a chair too. Synchronize the breathing with hand movements Balance the Prana in the chest. Improves concentration and calms down the mind.
  15. 15. Ankle Stretch Breathing STHITI: TADASANA RELAX: SITHILA TADASANA NOTE 1. 2. 3. 4. Eyes open Fix your gaze on a point in front of you. Feel the stretch from ankle to finger. Enjoy the stability
  16. 16. Dog Breathing STHITI : DANDASANA RELAX: SASANKASANA NOTE AVOID 1.Mouth is open. 2.Tongue is pushed out to its maximum. 3.Practice rapidly. 4. Forceful inhalation & exhalation. 5. Abdominal breathing. Those who have: •Epilepsy •High Blood Pressure
  17. 17. Dog Breathing Benefits: 1. Increased diaphragm contraction empties lungs 2. Rapid exhalation cleanses the lungs. 3. Increases awareness of middle and lower part of lungs. 4. Open up Prana blocks. 5. Calms down the mind.
  19. 19. Rabbit Breathing Benefits: 1. Helps in acute episodes of asthma. 2. Develops voluntary control of muscles of lungs. 3. Opens up Prana blocks. 4. Quick way to calm down the mind.
  20. 20. Tiger Breathing STHITI : DANDASANA RELAX: SASANKASANA NOTE 1. 2. 3. 4. 5. Ensure that you are comfortable with the posture before starting Co-ordinate the movements with breathing Eyes closed, Practice with Awareness No movement of Arms and Thighs Awareness on spinal movement
  21. 21. Tiger Breathing Benefits: 1. 2. 3. 4. 5. Awareness and mastery over all three sections of the chest. Empties the lungs fully. Harmonize the muscles of respiration. Calms down the mind. Feed back of airway status by sound in case of asthmatics.
  22. 22. Sasankasana Breathing STHITI: DANDASANA RELAX: SASANKASANA NOTE 1. Exhale and collapse the shoulders. 2. If necessary, Apart knees to avoid unnecessary pressure on the abdomen and chest. 3. Synchronize Breathing with movement. 4. Close the eyes. 5. Awareness on the breathing.
  23. 23. Sasankasana Breathing Benefits: 1. Expels air trapped in lower part of lungs. 2. Trains diaphragmatic breathing. 3. Release Pranic blocks. 4. Calms down the mind.
  24. 24. Straight Leg Raise Breathing STHITI: SUPINE POSTURE RELAX: SAVASANA Stage I : Alternate legs Stage II : Both legs NOTE 1. 2. 3. 4. 5. 6. Keep arms either by side of the body or above the head. Do not bend the knees. Do not disturb the leg lying straight on the ground. Do not raise the leg beyond 90 degree. Synchronize the breathing with the leg movement. In the case of both legs, use strength and have control over the movement.
  25. 25. Straight Leg Raise Breathing Benefits: 1. Reduces abdominal fat. 2. Tones abdominal muscles.
  26. 26. I.R.T.(Instant Relaxation Technique)  Lie in Shavasana. . . Bring legs together, hands by the side.  Stretch and tighten the toes. . . Stretch the ankles.  Tighten the calf muscles. . . Pull up the knee caps and tighten.  Tighten the thigh muscles.  Exhale and suck the abdominal muscles.  Make fist of hands and tighten.  Inhale, expand and tighten the chest.  Tighten the neck muscles. . . Tighten the facial muscles.  Tighten the whole body. . .Tighten . . .Tighten . . .Tighten . . .  Release and Relax.
  27. 27. Warm Up            Hand Clinching Wrist Rotation Elbow Bending Shoulder rotation Slow Jogging Forward jogging Backward Jogging Side Jogging Forward/Backward Bending Side bending Twisting
  28. 28. Loosening Exercises (Sithilikarna Vyayama) Principles: 1. To loosen the various joints in the body. 2. Flexibility of the spine Objectives: 1. Remove lethargy and tiredness in the body. 2. Build up the stamina of the body. 3. Discipline the body-mind complex.
  29. 29. Special Tips 1. Practice the exercises stepwise. 2. Count the steps slowly and perform the same with attention. 3. Check the performance of each step before increasing the speed. 4. Synchronize steps with group. 5. Increase the number of repetitions as per your capacity.
  30. 30. Jogging STHITI: TADASANA RELAX: SITHILA TADASANA NOTE 1. 2. 3. 4. 5. Loose fists and place them on the chest. Collapse and relax shoulders. Increase the speed of jogging gradually. Continue the practice till 4 stages of jogging. Fists on the chest throughout the practice.
  31. 31. Stages STAGE STAGE STAGE STAGE I: SLOW JOGGING. II: FORWARD JOGGING. III: BACKWARD JOGGING. IV: SIDE JOGGING. Mukha Dhouti to Relax Benefits: 1. Through exhalation the strain of jogging and jumping relieves. 2. Pulling the abdomen inwards, during exhalation can improve the force of expulsion of air.
  32. 32. Jogging Benefits: 1. Tones up the calf and thigh muscles. 2. Warm up the body. 3. Stimulates breathing.
  33. 33. Forward And Backward Bending STHITI: TADASANA RELAX: SITHILA TADASANA NOTE 1. 2. 3. 4. 5. Start slowly and increase gradually. Practice with either legs apart or together. Swing the body when bending forward. Always bend from the lower waist. Make the movements free, easy and flowing.
  34. 34. Forward And Backward Bending Benefits: 1. 2. 3. 4. 5. 6. 7. Reduces fat from waist, back and specially from abdominal region. Increased flexibility of spine. Increases exercise tolerance; helpful in exercise induced asthma. Expels blocked air from the lungs. Expels phlegm from the air ways. Harmonize flow of Prana. Calms down the mind.
  35. 35. Side Bending STHITI: TADASANA RELAX: SITHILA TADASANA NOTE 1.Legs about one meter apart. 2.Avoid forward or backward bending.
  36. 36. Side Bending Benefits: 1. 2. 3. 4. 5. 6. Open up the airways of middle lobes of lungs. Free flow of Prana. Calms down the mind. Strengthens middle part of chest. Empties middle and upper part of lungs. Stimulates middle lobe of the lungs.
  37. 37. Twisting NOTE 1. 2. 3. 4. 5. Legs to be firm on the ground. While twisting side to side, look at the side of the finger. All twisting should be above the waist level. Keep the body below the waist, straight and firm. Do not bend the knees.
  38. 38. Twisting Benefits: 1. Reduces fat from the waist and abdomen. 2. Increases flexibility of spine.
  39. 39. Q.R.T.(Quick Relaxation Technique)  Stage I- Observation Observe your abdominal movements  Stage II- Recognition Synchronize your abdominal movements with your breathing.  Stage III- Sensitization Feel the relaxation and fresh energy in the body. Also, feel the temperature of the air as well as the feeling of the breath.
  40. 40. Suryanamaskar Prayer: “Hiranmayena Patrena Satyasyapihitam Mukham Tat tvam Pusan Apavrnu Satya Dharmaya Drstaye” Meaning: Like a lid to a vessel, O sun your golden orb covers the entrance to truth. Kindly open the entrance to lead me to truth.
  41. 41. Special Tips       Do at sunrise and sunset, facing the Sun. Practice after loosening exercises and before Asanas. Combination of Yogasana and Pranayama. Two modes of doing Suryanamaskar 12 steps/10 steps. With each round, chant BIJAMANTRA with name of the SUNGOD.
  42. 42. Round 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. BIJA MANTRA Aum Hram Mitraya Namah Aum Hrim Ravaye Namah Aum Hrum Suryaya Namah Aum Hraim Bhanave Namah Aum Hroum Khagaya Namah Aum Hrah Pusne Namah Aum Hram Hiranyagarbhaya Namah Aum Hrm Maricaye Namah Aum Hrum Adityaya Namah Aum Hraim Savitre Namah Aum Hroum Arkaya Namah Aum Hrah Bhaskaraya Namah
  43. 43. Suryanamaskar Benefits: 1. Increases flexibility of the body. 2. Tones muscles. 3. Improves circulation. 4. Harmonize breathing. 5. Releases Prana blocks. 6. Prepares for Asanas and Pranayama.