This document provides instructions for several yoga techniques that can be practiced for everyday wellness. It describes warming up exercises like hip rotations and shoulder stretches. It then explains how to perform seated yoga poses integrating breath awareness, including side stretches, spinal twists, and backbends. It also introduces pranayama techniques like OM chanting and meditation practices focused on developing chakra awareness to experience deeper relaxation and energization. The overall goal is to provide readers with low-impact yoga routines that can balance and rejuvenate mind and body.

1. Practice Session
An Awareness on
“Yogic Techniques for Everyday
Practice”
Centre for Yoga Therapy,
Education & Research (CYTER)
MGMC & RI, Pondicherry
E-mail: yoga@mgmcri.ac.inyoga@mgmcri.ac.in

2. Namaskar, I salute the Divine
manifesting through you

3. Basic warming up practices
Jathis are
• basic body movements
• help to release pent up tensions
• increase circulation and flow of Pranic energy
A few of these practices
– Pada jathis
– Hip rotation
– Twisting torso
– Shoulder rotation
– Hand – wrist/elbow rotation
– Shirsha jathis
– Hasta jathis ( Bhastrika)

4. Nasarga Mukha Bhastrika

5. Samastithi Asana Tala Asana

6. Ardhakatichakra Asana

7. Ardha Utkat Asana Katichakra Asana

8. Breath-Body Awareness
• Begin by sitting on the edge of
a chair with your feet placed
squarely on the floor about hip
distance apart, toes facing
straight forward.
• Place your palms flat on your
thighs, and feel length in your
spine—head balanced over
heart, heart balanced over
hips.
• Inhale and exhale evenly for
six counts each.
• Begin by sitting on the edge of
a chair with your feet placed
squarely on the floor about hip
distance apart, toes facing
straight forward.
• Place your palms flat on your
thighs, and feel length in your
spine—head balanced over
heart, heart balanced over
hips.
• Inhale and exhale evenly for
six counts each.

9. Seated Side Stretch
•Inhale, lift arms overhead,
stretching upwards.
•Exhale, bend to the right.
•Inhale, come back up to the
centre. Exhale, bend to the left.
•Inhale come back up to the
centre.
•Exhale, release your arms down to
your side
•Inhale, lift arms overhead,
stretching upwards.
•Exhale, bend to the right.
•Inhale, come back up to the
centre. Exhale, bend to the left.
•Inhale come back up to the
centre.
•Exhale, release your arms down to
your side

10. Shoulder Rotation
1. Circle your shoulders by
slowly rolling them up,
back and down & repeat
the same in the opposite
direction
2. Reach back and hold onto
the outside edges of the
back of your chair and
stretch open your
shoulders and chest
1. Circle your shoulders by
slowly rolling them up,
back and down & repeat
the same in the opposite
direction
2. Reach back and hold onto
the outside edges of the
back of your chair and
stretch open your
shoulders and chest

11. Seated tiger stretch breathing
• Place hands on knees.
• Inhaling open your chest ,arch
the back and look up
• Exhaling push spine backward
bringing neck down.
• Be conscious of the movement
and feel the spine moving in
coordination with the breath.
• Place hands on knees.
• Inhaling open your chest ,arch
the back and look up
• Exhaling push spine backward
bringing neck down.
• Be conscious of the movement
and feel the spine moving in
coordination with the breath.

12. Seated Spinal Twist
• Sit straight
• Inhaling twist your upper body
to the right, starting from the
base of the spine.
• You can place your left hand on
the outside of your right thigh
and your right hand on the
back of your chair.
• Exhaling untwist back to center
• Repeat on the other side
• Sit straight
• Inhaling twist your upper body
to the right, starting from the
base of the spine.
• You can place your left hand on
the outside of your right thigh
and your right hand on the
back of your chair.
• Exhaling untwist back to center
• Repeat on the other side

13. SPANDA – NISHPANDA KRIYASPANDA – NISHPANDA KRIYA
coupling of tension and relaxation
• Tense whole body part-by-
part from toes to top of
head, until every part is as
tense as possible, (the state
of Spanda) and hold for a
few seconds.
• When ready let go
completely with a “whoosh”
and enjoy the Nishpanda
state of complete relaxation
for a few minutes.

14. Pranava Pranayama

15. Om Pranayama
Increase awareness of energies at different Chakric levelsIncrease awareness of energies at different Chakric levels

16. Brahma Mudra

18. Chakra Meditation

19. Prayer
AUM
LOKA SAMASTA SUKHINO
BHAVANTHU
SARVE JANAHA SUKHINO
BHAVANTHU
OM SHANTI, SHANTI, SHANTI.
AUM