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8/14/2019 Akshay's Yoga Book
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Petrofac Engineering & Construction
YOGAYOGA
HEALTH MONTH 2009
Compiled ByCompiled By
C.AmsaveniC.Amsaveni-- GETGET --InstInst
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Introduction
Yoga is a word from the ancient Sanskrit
language that means Union, the attainment and
merger of the individual human consciousnesswith the cosmic consciousness.
Yoga is the way we answer for ourselves
Lead us from the unreal to the Real.
Lead us from darkness to the Light.
Lead us from death to Immortality.
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Yoga for Health
Wake up : Early Clean up : Drink 1.5 liters water in early
morning
Warm up : Surya Namaskaras
Stretch up : Asanas
Fresh up : Pranayama
Joy up : Meditation
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Yoga for Health
Tips & Techniques to get rid of common problems:
Cold / Head ache / Cough -> Clean Nostrils regularly with
warm & salt water (Jalanethi Kriya)
Constipation -> Pavanamuktasan, Sankaprakshalan,
Bhastrika
Obesity -> Surya Namaskaras (2 times a day) Asthma -> Bhujangasan, Matyasan, Kapalabati
Stress -> Pranayama
Back pains -> Padothasan, Navasana, Naukasan BP - > Savasan, Sidhilasan, Makarasan, Meditation
Diabetic -> Ardhamstendrasan, Salabasan, Pranayam,
Meditation
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Six Chakras
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Astanga Yoga ( Eight Fold Yoga)
Yama
Niyama
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi
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Yama
(The five Commandments for Social Discipline)
1. Ahimsa (Non-violence),2. Satya (Truth)
3. Asteya ( Non-stealing)
4. Aparigraha (None-accumulation of wealth etc..)
5. Brahmacharya (Continence / Celibacy)
The society is at peace if these social restraints are
practiced by every citizen.
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Niyama
(Five commandments for personal discipline)
1. Saucha (cleanliness)2. Santosha (Contentment)
3. Tapas ( the endurance to face the pairs of opposites
such as heat and cold; joy and sorrow; regard and disregard
etc)
4. Swadhyaya (Self Study)
5. Ishwarapranidhana ( Dedication / Surrender to god and
work without selfish motives and work not for praise)
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Asana
(The body postures or poses)
Asana ( the posture) is the third step in yoga.
Patanjali says Stira sukham asanam Posture which is firm
and pleasant
Practice of yogasanas eliminates all impurities from thebody
keeps the body in good health & free from any disease.
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Asana (Postures)
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Pranayama
(control of vital energy of the body)
Pranayama helps in restraining and regulating the breath.
Whenever the mind is disturbed, breathing becomes
irregular. Rhythmic breathing calms down the mind.
Pranayama is an integral limb of Yoga.
Pranayama should be practiced under the supervision of acompetent teacher.
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Pranayama(Postures)
Pranayama is an
intermediate step
which if practiced well,
leads to other higher
steps of yoga such aspratyahara, Dharana
etc..
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Pratyahara and Dharana
Pratyahara(control of senses)
pratyahara (negation) is willful control of senses of sight,sound, smell, taste and touch. Well practiced pratyahara
leads one to achieve the higher step of Dharana.
Dharana (concentration)
Dharana is connection of the mind to a particular object.
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Pratyahara
Truth , Reality, Self, Atman,
Purusha, Pure Consiousnesscannot be smelled, tasted,
seen, touched or heard. Those
are merely senses(Indriyas),
which are instruments by which
consiousness experience outeror inner objects.
To know the true self, it is
imperative to go beyond the
senses. This is sense with-drawal or Pratyahara
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Dhyana and Samadhi
Dhyana( Meditation)
Dhyana also known as meditation is the constant flow ofthought. This is the ultimate step which of practiced well
leads to the highest step called samadhi.
Samadhi (Super-conscious stage)Samadhi is super-conscious stage the highest step in Yoga.
In this state one enjoys eternal bliss.
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Pre-cautions & Recommendations
Initially practice under guidance of Guru. Follow
instructions.
Asanas should be practiced with empty stomach
Asanas should not be practiced immediately after meal
(except Vajrasan)
Proceed slowly/carefully Never force or strain to get into aspecific position.
Relax briefly between each practice
If the position is uncomfortable, don't do it
Never practice any yoga techniques under the influence of
alcohol/mind altering drugs
Take bath before Yoga or with 30 min gap after yoga
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Surya Namaskaras
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Asanas (Postures)
Any steady posture which gives comfort to the body is
known as asana (Sthira sukham Asanam).
Asanas generally named after the birds, animals and
other objects depending up on the similarity of the
postures.
It is said that 84,00,000 of Asanas commensurate with
all the species on the earth including in the sea.
One should select and practice Asanas according to ones
capacity.
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Asanas (Postures)
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Reduces stress
Increases vitality, energy, relaxation
Increases blood circulation
Keeps joints juicy, increases muscle strength around
joints to support under pressure
Improves strength and flexibility which reduces the riskof 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.
Benefits
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Petrofac Engineering & Construction
YOGAYOGA -- Surya NamaskaraSurya Namaskara
Compiled ByCompiled By
C.AmsaveniC.Amsaveni-- GETGET --InstInst
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Introduction
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, mantrarepetition, Chakra concentration.
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Position 1 pranamasana (Prayer pose)
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 and Thymus
Benefits : Establishes Balance,
Concentration and Calmness
Spiritual : Raising conciousness to higher
level of awareness
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Position 2 Hasta Utthanasana (Raised Arm Pose )
Breath : Inhale
Chakra : Vishuddhi
Surya mantra : Om Ravaye Namaha
Bija Mantra : Om hrim
Muscles : Back, Shoulders, Arm, Chest,
Abdomen
Organs/Glands : Kidney, Intestine, Lungs
Benefits : Opening Emotionally, Corrects
Poor Posture
Spiritual : Invoking the Grace and power of
High Forces
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Position 3 Padahastasana (Hand to Feet Pose)
Breath : Exhale
Chakra : Swadhisthana
Surya mantra : Om Suryaya Namaha
Bija Mantra : Om hroom
Muscles : Hamstrings, buttocks, back,
neck, shoulders
Organs/Glands : Kidneys, thyroid
Benefits : Improves digestion,circulation &
respiration
Spiritual : Surrender to the powerful
forces of gravity
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Position 4 Ashwa Sanchalanasana (Equestrian Pose)
Breath : Inhale
Chakra : Ajna
Surya mantra : Om Bhanave Namaha
Bija mantra : Om hraim
Muscles : Legs, buttocks, abdomen,
thorax and neck
Organs : Cerebellum
Benefits : Sense of balance, centre
of gravity
Spiritual : Removes darkness from
delusions
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Position 5 - Parvatasana (Mountain Pose)
Breath : Exhale
Chakra : Vishuddhi
Surya mantra : Om Khagaya Namaha
Bija mantra : Om hraum
Muscles : Legs, buttocks,
abdomen,thorax and neck
Organs : Cerebellum, tones spinal
nerves
Benefits : Sense of balance, centre of
gravity,improves circulation
Spiritual : Salute to the one by whom
time is measured
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Position 6 - Ashtanga Namaskara (Salute With 8
Points)
Breath : Retain breath (out)
Chakra : Manipura
Surya mantra : Om Pushne Namaha
Bija mantra : Om hraha
Muscles : Legs, buttocks,
abdomen,thorax and neck,
shoulders, forearms
Organs : Recharges solar plexus,
stimulates metabolism, Adrenal
glands, Kidneys
Benefits : Strengthening andnourishing the body
Spiritual : Salute to the giver of
strenght
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Position 7 - Bhujangasana (Cobra Pose)
Breath : Inhale
Chakra : Swadhisthana
Surya mantra : Om HiranyaGarbhaya Namaha
Bija mantra : Om hram
Muscles : Stretches abdomen
ms,anterior neck ms strengthensposterior back ms
Organs : Kidney and liver,
digestive system
Benefits : Good for asthma,constipation
Spiritual : Praying to the
awakening of creativity
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Position 8 - Parvatasana (Mountain Pose)
Breath : Exhale
Chakra : Vishuddhi
Surya mantra : Om MarichayeNamaha
Bija mantra : Om hrim
Muscles : Legs, buttocks, abdomen
back and neck
Organs : Thyroid
Benefits : Tretches spinal nerves,
circulation
Spiritual : Salutations to the lord of
the dawn
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Position 9 - Ashwa Sanchalanasana (Equestrian Pose)
Breath : Inhale
Chakra : Ajna
Surya mantra : Om Adityaya Namaha
Bija mantra : Om hroom
Muscles : Stretches hip flexor ms,
strengthens quads loosens tight hips
Organs : Massages abdominal organs,
nervous system
Benefits : Nervous system, pineal
gland
Spiritual : Salutations to he who
illumines
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Position 10 - Padahastasana (Hand to Feet Pose)
Breath : Exhale
Chakra : Swadhisthana
Surya mantra : Om Savitre Namaha
Bija mantra : Om hraim
Muscles : Stretches hamstrings,
buttocks,back, Posterior neck,
shoulders ms
Organs/glands : GIT, kidneys, thyroid
Benefits : Improves
digestion,circulation & respiration
Spiritual : Salutations to the
benevolent mother forces of gravity
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Position 11 - Hasta Utthanasana (Raised Arm Pose)
Breath : Inhale
Chakra : Vishuddhi
Surya mantra : Om Arkaya Namaha
Bija mantra : Om hraum
Muscles : Back, shoulders, arms, chest,
abdomen
Organs/glands : Kidneys,
intestines,lungs,adrenal glands ,
thyroid/parathyroid
Benefits : Opening emotionally,
corrects poor posture
Spiritual : Salutations to he who is fit to
be praised power of higher forces
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Position 12 - Pranamasana (Prayer Pose)
Breath : Exhale
Chakra : Anahata
Surya mantra : Om BhaskarayaNamaha
Bija mantra : Om hraha
Muscles : Postural, from soles of
feet to crown of the head
Organs/glands : Cerebellum,
thymus
Benefits : Sense of balance,
centre of gravity, concentration
Spiritual : Salutations to he who
leads toenlightenment
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