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YOGA
By
Dr. Abhishek Srivastava
• Simplified View
 Wake up : Early
 Clean up : Drink 1.5 litters water in early morning
 Warm up : Surya Namaskaras
 Stretch up :Asanas
 Fresh up : Pranayama
 Joy up : Meditation
Yoga for Health
• Tips & Techniques to get rid of common
problems:
 Cold / Head ache / Cough -> Clean Nostrils
regularly with warm salt water (Jalanethi Kriya)
 जुकाम / सिर में ददद / खाांिी -> नियसमत रूप िे गमद िमक
क
े पािी िे िथुिे िाफ करें (जलनिधि क्रिया)
 Constipation -> Pavanamuktasan,
Sankaprakshalan, Bhastrika
 कब्ज -> पविमुक्तािि, शांखप्रक्षालि, भस्त्रिका
Yoga for Health
 Obesity -> Surya Namaskaras (2 times a day)
 मोटापा -> िूयद िमरकार (ददि में 2 बार)
 Asthma -> Bhujangasan, Matyasan,
Kapalabati
 अरथमा -> भुजांगािि, मत्सरयािि, कपालबती
 तिाव -> प्राणायाम
 Stress -> Pranayama
 Back pains -> Padothasan, Navasana,
Naukasan
 पीठ क
े ददद -> पादोत्सिाहि, िवाििा, िौकािि
 बीपी -> िावि, सिद्धिलािि, मकरिि, ध्याि
 BP - > Savasan, Sidhilasan, Makarasan,
Meditation
 Diabetic -> Ardhamstendrasan, Salabasan,
Pranayam, Medi
 मिुमेह -> अिदमत्सरयेन्द्रािि, िलाबािि, प्राणायाम,
मेडी
Agenda
•  Introduction
•  Benefits
•  Astanga Yoga
•  Challenges
•  Cleaning Techniques
•  Surya Namaskaras
•  Asanas Practice
•  Pranayama & Dhyana Practice
Yoga for Health
Benefits
• Reduces stress
• Increases vitality, energy, relaxation
• Increases blood circulation
• Keeps joints juicy, increases muscle strength around
joints to support under pressure
• तिाव को कम करता है
• जीवि शस्त्क्त, ऊजाद, ववश्राम बढाता है
• रक्त िांचार बढाता है
• जोड़ों को रिदार बिाए रखता है, दबाव में िहारा देिे क
े सलए जोड़ों क
े
आिपाि की माांिपेसशय़ों की ताकत बढाता है
Yoga for Health
• ताकत और लचीलेपि में िुिार करता है जो चोट, या क्रफर िे चोट क
े
जोखखम को कम करता है
• इम्युनिटी में िुिार करता है (यािी कम बीमार पडिा, अगर बबल्क
ु ल
भी)
• कई पुरािी बीमाररय़ों क
े लक्षण़ों को कम कर िकते हैं (जैिे गदठया
और थायरॉयड ववकार)
• भलाई की भाविा आपक
े दैनिक जीवि में फ
ै लती है।
• Improves strength and flexibility which reduces the
risk of injury, or re-injury
• Improves immunity (i.e. getting sick less often, if at all)
• Can reduce the symptoms of many chronic diseases
(e.g. arthritis and thyroid disorders)
• A sense of well being that spreads into your daily life.
(eight fold Yoga)
•  Yama
•  Niyama
•  Asana
•  Pranayama
•  Pratyahara
•  Dharana
•  Dhyana
•  Samadhi
Astanga Yoga
Yama
(The five Commandments for Social Discipline)
1. Ahimsa (Non-violence), अह िंसा (अह िंसा),
2. Satya (Truth) सत्य (सत्य)
3. Asteya ( Non-stealing) अस्तेय (गैर-चोरी)
4. Aparigraha (None-accumulation of wealth etc..) अपररग्र (धन आहि का सिंचय न ीं)
5. Brahmacharya (Continence / Celibacy) ब्रह्मचयय (हनरिंतरता / ब्रह्मचयय)
यहि इन सामाहिक सिंयमों का प्रत्येक नागररक द्वारा अभ्यास हकया िाए तो समाि शािंहत में ै।
The society is at peace if these social restraints are practiced by every
citizen.
Astanga Yoga
Surya Namaskara
A good example of Asanas can be seen in the
practice of Surya Namaskara (Salute to the
sun). It only involves forward and backward
bending but the practice can also include
additional elements such as breath
synchronisation, mantra repetition, Chakra
concentration.
िूयद िमरकार (िूयद को िमरकार) क
े अभ्याि में आिि़ों
का एक अच्छा उदाहरण देखा जा िकता है। इिमें क
े वल
आगे और पीछे की ओर झुकिा शासमल है लेक्रकि अभ्याि
में अनतररक्त तत्सव भी शासमल हो िकते हैं जैिे क्रक िाांि
सिांििाइजेशि, मांि दोहराव, चि एकाग्रता।
यह िरल िांरकरण को अधिक अवशोवित पररष्कृ त
िांरकरण में ले जाता है।
निम्िसलखखत पृष्ठ पूणद अभ्याि का वणदि करते हैं जो
क
ुां डसलिी योग और क्रिया योग जैिे उन्द्ित योग क
े सलए
अनिवायद रूप िे तैयारी का एक शारिीय तरीका है।
This takes the simpler version to a more
absorbing sophisticated version.
The following pages describe the full practice
which is essentially a classical method of
preparation, for advanced Yogas such as
Kundalini Yoga and Kriya Yoga.
Surya Namaskaras
Breath- Exhale
Chakra-Anahata
Surya mantra- Om Mitraya Namaha
Bija mantra- Om hram
Muscles-postural, from soles of feet to crown of the head
Organs/glands-cerebellum, thymus
Benefits,calmness-establishes balance, concentration
Spiritual-raising consciousness to higher levels of awareness
िाांि- िाांि छोडें
चि-अिाहत
िूयद मांि- ओम समिाय िमः
बीजा मांि- ओम हराम
रिायु-आिि, पैऱों क
े तलव़ों िे लेकर सिर क
े मुक
ु ट तक
अांग / ग्रांधथयााँ-िेररबैलम, थाइमि
लाभ, शाांनत-िांतुलि, एकाग्रता रथावपत करता है
आध्यास्त्त्समकता-चेतिा को उच्च रतर तक जागरूकता बढािे क
े सलए
Position 1 - Pranamasana
(Prayer Pose)
Breath- Inhale
Chakra-Vishuddhi
Surya mantra- Om Ravaye Namaha
Bija mantra- Om hrim
Muscles-back, shoulders, arm
Organs/glands-kidneys, intestines, lungs, adrenal glands , thyroid /
parathyroid,
Benefits,calmness-opening emotionally, corrects poor posture
Spiritual-Invoking the grace and power of higher forces
िाांि- श्वाि
चि-ववशुद्धि
िूयद मांि- ओम रवये िमः
बीज मांि- ओम ह्ीां
माांिपेसशय़ों-पीठ, क
ां िे, हाथ
अांग़ों / ग्रांधथय़ों-गुदे, आांत़ों, फ
े फडे, अधिवृक्क ग्रांधथय़ों, थायरॉयड / पैराथायराइड,
लाभ, शाांनत िे भाविात्समक रूप िे खुलिे, खराब मुरा को ठीक करता है
आध्यास्त्त्समक-उच्च शस्त्क्तय़ों की कृ पा और शस्त्क्त का आह्वाि
Position 2 - Hasta Utthanasana
(Raised Arm Pose)
Breath- Exhale
Chakra-Swadhisthana
Surya mantra- Om Suryaya Namaha
Bija mantra- Om hroom
Muscles-back, neck, shoulders
Organs/glands-GIT, kidneys, thyroid improves digestion,
Benefits, calmness-circulation & respiration hamstrings, buttocks
Spiritual-surrender to the powerful forces of gravity
िाांि- िाांि छोडें
चि-रवाधिष्ठाि
िूयद मांि- ओम िूयादय िमः
बीजा मांि- ओम ह्ीां
माांिपेसशय़ों-पीठ, गददि, क
ां िे
अांग़ों / ग्रांधथय़ों-जीआईटी, गुदे, थायरॉयड पाचि में िुिार,
लाभ, शाांनत-पररिांचरण और श्विि हैमस्त्ररांग, नितांब
गुरुत्सवाकिदण क
े शस्त्क्तशाली बल़ों क
े सलए आध्यास्त्त्समक-आत्समिमपदण
Position 3 - Padahastasana (Hand to
Feet Pose)
• Breath- inhale
• Chakra-jna
Surya mantra- Om Bhanave Namaha
• Bija mantra- Om hraim
Muscles- legs, buttocks, abdomen,
Organs/glands-thorax and neck cerebellum
• Benefits, calmness-sense of balance, centre of gravity
• Spiritual-removes darkness from delusions
सािंस- श्वास
चक्र-JNA
सूयय मिंत्र- ओम भानवे नमः
बीिा मिंत्र- ओम ह्रीम
मािंसपेहशयों- पैर, हनतिंब, पेट,
अिंगों / ग्रिंहियों-वक्ष और गियन सेररबैलम
लाभ, शािंहत-सिंतुलन का भाव, गुरुत्वाकर्यण का केंद्र
आहत्मक भ्रम से अिंधकार को िूर करता ै
• Breath- exhale
• Chakra-Vishuddhi
Surya mantra- Om Khagaya Namaha
Bija mantra- Om hraum
Muscles- legs, buttocks, abdomen,
Organs/glands- cerebellum, tones spinal nerves
Benefits, sense of balance, centre of gravity, improves
circulation
Spiritual-Salute to the one by whom time is measured
सािंस- सािंस छोडें
चक्र-हवशुहि
सूयय मिंत्र- ओम खगाय नमः
बीिा मिंत्र- ओम ह्रूिं
मािंसपेहशयों- पैर, हनतिंब, पेट,
अिंग / ग्रिंहियााँ- सेररबैलम, स्वर रीढ़ की ड्डी में लाभ, सिंतुलन की भावना, गुरुत्वाकर्यण का केंद्र, पररसिंचरण
में सुधार
आध्याहत्मक-प्रणाम, हिसके द्वारा समय मापा िाता ै
Position 5 - Parvatasana
(Mountain Pose)
Position 6 - Ashtanga Namaskara (Salute With
8 Points)
 Breath
 Chakra
 Surya mantra
 Second mantra
 Muscles
 Organs
 Benefits
 Spiritual
retain breath (out)
Manipura
Om Pushne Namaha
Om hraha
legs, buttocks, abdomen,
thorax and neck, shoulders,
forearms
recharges solar plexus,
stimulates metabolism, Adrenal
glands, Kidneys
strengthening and nourishing the
body
Salute to the giver of strength
Position 7 - Bhujangasana (Cobra Pose)
inhale
Swadhisthana
Om Hiranya Garbhaya
Namaha Om hram
stretches abdomen
ms,anterior
strengthens
 Breath
 Chakra
 Surya mantra
 Bija mantra
 Muscles
neck ms
posterior back ms
kidney and liver, digestive
Good for asthma, constipation
praying to the awakening of
 Organs
system
 Benefits
 Spiritual
creativity
Position 8 - Parvatasana (Mountain Pose)
 Breath
 Chakra
 Surya mantra
 Bija mantra
 Muscles
exhale
Vishuddhi
Om Marichaye Namaha
Om hrim
legs, buttocks, abdomen,
back and neck
thyroid
stretches spinal nerves,
salutations to the lord of the
 Organs
 Benefits
circulation
 Spiritual
dawn
Position 9 - Ashwa Sanchalanasana (Equestrian
Pose)
 Breath
 Chakra
 Surya mantra
 Bija mantra
inhale
Ajna
Om Adityaya Namaha
Om hroom
 Muscles stretches hip flexor ms,
strengthens quads loosens tight
hips
 Organs
nervous
 Benefits
 Spiritual
massages abdominal organs,
system
nervous system, pineal gland
salutations to he who illumines
Position 10 - Padahastasana (Hand to Feet Pose)
Breath
Chakra
Surya mantra
Bija mantra
Muscles
Organs/glands
Benefits
Spiritual
Exhale
Swadhisthana
Om Savitre Namaha
Om hraim
stretches hamstrings, buttocks,
back, Posterior neck, shoulders ms
GIT, kidneys, thyroid
improves digestion,
circulation & respiration
salutations to the benevolent mother
forces of gravity
Position 11 - Hasta Utthanasana (Raised Arm
Pose)
 Breath
 Chakra
 Surya mantra
 Bija mantra
 Muscles
 Organs/glands
Inhale
Vishuddhi
Om Arkaya Namaha
Om hraum
back, shoulders, arms,
chest, abdomen
kidneys, intestines,
lungs,adrenal glands ,
thyroid/parathyroid,
opening emotionally,
corrects poor posture
salutations to he who is fit to be
power
 Benefits
Spiritual
praised
of higher forces
Position 12 - Pranamasana (Prayer Pose)
 Breath
 Chakra
 Surya mantra
 Bija mantra
 Muscles
 Organs/glands
 Benefits
 Spiritual
Exhale
Anahata
Om Bhaskaraya Namaha
Om hraha
postural, from soles of
feet to crown of the head
cerebellum, thymus
sense of balance, centre
of gravity, concentration
salutations to he who leads to
enlightenment
Asanas (Postures)
Yoga

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Yoga

  • 2. • Simplified View  Wake up : Early  Clean up : Drink 1.5 litters water in early morning  Warm up : Surya Namaskaras  Stretch up :Asanas  Fresh up : Pranayama  Joy up : Meditation Yoga for Health
  • 3. • Tips & Techniques to get rid of common problems:  Cold / Head ache / Cough -> Clean Nostrils regularly with warm salt water (Jalanethi Kriya)  जुकाम / सिर में ददद / खाांिी -> नियसमत रूप िे गमद िमक क े पािी िे िथुिे िाफ करें (जलनिधि क्रिया)  Constipation -> Pavanamuktasan, Sankaprakshalan, Bhastrika  कब्ज -> पविमुक्तािि, शांखप्रक्षालि, भस्त्रिका Yoga for Health
  • 4.  Obesity -> Surya Namaskaras (2 times a day)  मोटापा -> िूयद िमरकार (ददि में 2 बार)  Asthma -> Bhujangasan, Matyasan, Kapalabati  अरथमा -> भुजांगािि, मत्सरयािि, कपालबती
  • 5.  तिाव -> प्राणायाम  Stress -> Pranayama  Back pains -> Padothasan, Navasana, Naukasan  पीठ क े ददद -> पादोत्सिाहि, िवाििा, िौकािि
  • 6.  बीपी -> िावि, सिद्धिलािि, मकरिि, ध्याि  BP - > Savasan, Sidhilasan, Makarasan, Meditation  Diabetic -> Ardhamstendrasan, Salabasan, Pranayam, Medi  मिुमेह -> अिदमत्सरयेन्द्रािि, िलाबािि, प्राणायाम, मेडी
  • 7. Agenda •  Introduction •  Benefits •  Astanga Yoga •  Challenges •  Cleaning Techniques •  Surya Namaskaras •  Asanas Practice •  Pranayama & Dhyana Practice Yoga for Health
  • 8. Benefits • Reduces stress • Increases vitality, energy, relaxation • Increases blood circulation • Keeps joints juicy, increases muscle strength around joints to support under pressure • तिाव को कम करता है • जीवि शस्त्क्त, ऊजाद, ववश्राम बढाता है • रक्त िांचार बढाता है • जोड़ों को रिदार बिाए रखता है, दबाव में िहारा देिे क े सलए जोड़ों क े आिपाि की माांिपेसशय़ों की ताकत बढाता है Yoga for Health
  • 9. • ताकत और लचीलेपि में िुिार करता है जो चोट, या क्रफर िे चोट क े जोखखम को कम करता है • इम्युनिटी में िुिार करता है (यािी कम बीमार पडिा, अगर बबल्क ु ल भी) • कई पुरािी बीमाररय़ों क े लक्षण़ों को कम कर िकते हैं (जैिे गदठया और थायरॉयड ववकार) • भलाई की भाविा आपक े दैनिक जीवि में फ ै लती है। • Improves strength and flexibility which reduces the risk of injury, or re-injury • Improves immunity (i.e. getting sick less often, if at all) • Can reduce the symptoms of many chronic diseases (e.g. arthritis and thyroid disorders) • A sense of well being that spreads into your daily life.
  • 10. (eight fold Yoga) •  Yama •  Niyama •  Asana •  Pranayama •  Pratyahara •  Dharana •  Dhyana •  Samadhi Astanga Yoga
  • 11. Yama (The five Commandments for Social Discipline) 1. Ahimsa (Non-violence), अह िंसा (अह िंसा), 2. Satya (Truth) सत्य (सत्य) 3. Asteya ( Non-stealing) अस्तेय (गैर-चोरी) 4. Aparigraha (None-accumulation of wealth etc..) अपररग्र (धन आहि का सिंचय न ीं) 5. Brahmacharya (Continence / Celibacy) ब्रह्मचयय (हनरिंतरता / ब्रह्मचयय) यहि इन सामाहिक सिंयमों का प्रत्येक नागररक द्वारा अभ्यास हकया िाए तो समाि शािंहत में ै। The society is at peace if these social restraints are practiced by every citizen. Astanga Yoga
  • 12. Surya Namaskara A good example of Asanas can be seen in the practice of Surya Namaskara (Salute to the sun). It only involves forward and backward bending but the practice can also include additional elements such as breath synchronisation, mantra repetition, Chakra concentration. िूयद िमरकार (िूयद को िमरकार) क े अभ्याि में आिि़ों का एक अच्छा उदाहरण देखा जा िकता है। इिमें क े वल आगे और पीछे की ओर झुकिा शासमल है लेक्रकि अभ्याि में अनतररक्त तत्सव भी शासमल हो िकते हैं जैिे क्रक िाांि सिांििाइजेशि, मांि दोहराव, चि एकाग्रता।
  • 13. यह िरल िांरकरण को अधिक अवशोवित पररष्कृ त िांरकरण में ले जाता है। निम्िसलखखत पृष्ठ पूणद अभ्याि का वणदि करते हैं जो क ुां डसलिी योग और क्रिया योग जैिे उन्द्ित योग क े सलए अनिवायद रूप िे तैयारी का एक शारिीय तरीका है। This takes the simpler version to a more absorbing sophisticated version. The following pages describe the full practice which is essentially a classical method of preparation, for advanced Yogas such as Kundalini Yoga and Kriya Yoga.
  • 15. Breath- Exhale Chakra-Anahata Surya mantra- Om Mitraya Namaha Bija mantra- Om hram Muscles-postural, from soles of feet to crown of the head Organs/glands-cerebellum, thymus Benefits,calmness-establishes balance, concentration Spiritual-raising consciousness to higher levels of awareness िाांि- िाांि छोडें चि-अिाहत िूयद मांि- ओम समिाय िमः बीजा मांि- ओम हराम रिायु-आिि, पैऱों क े तलव़ों िे लेकर सिर क े मुक ु ट तक अांग / ग्रांधथयााँ-िेररबैलम, थाइमि लाभ, शाांनत-िांतुलि, एकाग्रता रथावपत करता है आध्यास्त्त्समकता-चेतिा को उच्च रतर तक जागरूकता बढािे क े सलए Position 1 - Pranamasana (Prayer Pose)
  • 16. Breath- Inhale Chakra-Vishuddhi Surya mantra- Om Ravaye Namaha Bija mantra- Om hrim Muscles-back, shoulders, arm Organs/glands-kidneys, intestines, lungs, adrenal glands , thyroid / parathyroid, Benefits,calmness-opening emotionally, corrects poor posture Spiritual-Invoking the grace and power of higher forces िाांि- श्वाि चि-ववशुद्धि िूयद मांि- ओम रवये िमः बीज मांि- ओम ह्ीां माांिपेसशय़ों-पीठ, क ां िे, हाथ अांग़ों / ग्रांधथय़ों-गुदे, आांत़ों, फ े फडे, अधिवृक्क ग्रांधथय़ों, थायरॉयड / पैराथायराइड, लाभ, शाांनत िे भाविात्समक रूप िे खुलिे, खराब मुरा को ठीक करता है आध्यास्त्त्समक-उच्च शस्त्क्तय़ों की कृ पा और शस्त्क्त का आह्वाि Position 2 - Hasta Utthanasana (Raised Arm Pose)
  • 17. Breath- Exhale Chakra-Swadhisthana Surya mantra- Om Suryaya Namaha Bija mantra- Om hroom Muscles-back, neck, shoulders Organs/glands-GIT, kidneys, thyroid improves digestion, Benefits, calmness-circulation & respiration hamstrings, buttocks Spiritual-surrender to the powerful forces of gravity िाांि- िाांि छोडें चि-रवाधिष्ठाि िूयद मांि- ओम िूयादय िमः बीजा मांि- ओम ह्ीां माांिपेसशय़ों-पीठ, गददि, क ां िे अांग़ों / ग्रांधथय़ों-जीआईटी, गुदे, थायरॉयड पाचि में िुिार, लाभ, शाांनत-पररिांचरण और श्विि हैमस्त्ररांग, नितांब गुरुत्सवाकिदण क े शस्त्क्तशाली बल़ों क े सलए आध्यास्त्त्समक-आत्समिमपदण Position 3 - Padahastasana (Hand to Feet Pose)
  • 18. • Breath- inhale • Chakra-jna Surya mantra- Om Bhanave Namaha • Bija mantra- Om hraim Muscles- legs, buttocks, abdomen, Organs/glands-thorax and neck cerebellum • Benefits, calmness-sense of balance, centre of gravity • Spiritual-removes darkness from delusions सािंस- श्वास चक्र-JNA सूयय मिंत्र- ओम भानवे नमः बीिा मिंत्र- ओम ह्रीम मािंसपेहशयों- पैर, हनतिंब, पेट, अिंगों / ग्रिंहियों-वक्ष और गियन सेररबैलम लाभ, शािंहत-सिंतुलन का भाव, गुरुत्वाकर्यण का केंद्र आहत्मक भ्रम से अिंधकार को िूर करता ै
  • 19. • Breath- exhale • Chakra-Vishuddhi Surya mantra- Om Khagaya Namaha Bija mantra- Om hraum Muscles- legs, buttocks, abdomen, Organs/glands- cerebellum, tones spinal nerves Benefits, sense of balance, centre of gravity, improves circulation Spiritual-Salute to the one by whom time is measured सािंस- सािंस छोडें चक्र-हवशुहि सूयय मिंत्र- ओम खगाय नमः बीिा मिंत्र- ओम ह्रूिं मािंसपेहशयों- पैर, हनतिंब, पेट, अिंग / ग्रिंहियााँ- सेररबैलम, स्वर रीढ़ की ड्डी में लाभ, सिंतुलन की भावना, गुरुत्वाकर्यण का केंद्र, पररसिंचरण में सुधार आध्याहत्मक-प्रणाम, हिसके द्वारा समय मापा िाता ै Position 5 - Parvatasana (Mountain Pose)
  • 20. Position 6 - Ashtanga Namaskara (Salute With 8 Points)  Breath  Chakra  Surya mantra  Second mantra  Muscles  Organs  Benefits  Spiritual retain breath (out) Manipura Om Pushne Namaha Om hraha legs, buttocks, abdomen, thorax and neck, shoulders, forearms recharges solar plexus, stimulates metabolism, Adrenal glands, Kidneys strengthening and nourishing the body Salute to the giver of strength
  • 21. Position 7 - Bhujangasana (Cobra Pose) inhale Swadhisthana Om Hiranya Garbhaya Namaha Om hram stretches abdomen ms,anterior strengthens  Breath  Chakra  Surya mantra  Bija mantra  Muscles neck ms posterior back ms kidney and liver, digestive Good for asthma, constipation praying to the awakening of  Organs system  Benefits  Spiritual creativity
  • 22. Position 8 - Parvatasana (Mountain Pose)  Breath  Chakra  Surya mantra  Bija mantra  Muscles exhale Vishuddhi Om Marichaye Namaha Om hrim legs, buttocks, abdomen, back and neck thyroid stretches spinal nerves, salutations to the lord of the  Organs  Benefits circulation  Spiritual dawn
  • 23. Position 9 - Ashwa Sanchalanasana (Equestrian Pose)  Breath  Chakra  Surya mantra  Bija mantra inhale Ajna Om Adityaya Namaha Om hroom  Muscles stretches hip flexor ms, strengthens quads loosens tight hips  Organs nervous  Benefits  Spiritual massages abdominal organs, system nervous system, pineal gland salutations to he who illumines
  • 24. Position 10 - Padahastasana (Hand to Feet Pose) Breath Chakra Surya mantra Bija mantra Muscles Organs/glands Benefits Spiritual Exhale Swadhisthana Om Savitre Namaha Om hraim stretches hamstrings, buttocks, back, Posterior neck, shoulders ms GIT, kidneys, thyroid improves digestion, circulation & respiration salutations to the benevolent mother forces of gravity
  • 25. Position 11 - Hasta Utthanasana (Raised Arm Pose)  Breath  Chakra  Surya mantra  Bija mantra  Muscles  Organs/glands Inhale Vishuddhi Om Arkaya Namaha Om hraum back, shoulders, arms, chest, abdomen kidneys, intestines, lungs,adrenal glands , thyroid/parathyroid, opening emotionally, corrects poor posture salutations to he who is fit to be power  Benefits Spiritual praised of higher forces
  • 26. Position 12 - Pranamasana (Prayer Pose)  Breath  Chakra  Surya mantra  Bija mantra  Muscles  Organs/glands  Benefits  Spiritual Exhale Anahata Om Bhaskaraya Namaha Om hraha postural, from soles of feet to crown of the head cerebellum, thymus sense of balance, centre of gravity, concentration salutations to he who leads to enlightenment