Upload
mayankshastri
View
234
Download
0
Embed Size (px)
Citation preview
8/2/2019 Yoga Simplified - Mod.1
1/99
Yoga Simplified - Module 1 Page 1
Yoga Simplified
Module -1
- Mayank Shastri
8/2/2019 Yoga Simplified - Mod.1
2/99
Yoga Simplified - Module 1 Page 2
Dedication
I dedicate this book to my venerable father
Shree Bhalchandra Harikrishna Shastri
Who is my inspiration in everything I do ,
Who always supported me in every endeavor,
Who have always been there for me,and has never doubted my actions,
no matter how crazy they might be.
DISCLAIMER
The information contained in this booklet is intended to improve your
health and overall well-being.They are not substitutes for professional medical advice or treatment.
Always consult your doctor before beginning this program to reduce the
risk of injury.
Use your own discretion when performing these exercises.
Explore your own limits and never force or strain yourself beyond it. If
you feel uneasy, stop immediately and seek medical attention if
necessary. Yoga must always be practiced under the supervision of an
experienced instructor initially.
The author assumes no responsibility for injuries that may occur as aresult of the practice of Yoga.
8/2/2019 Yoga Simplified - Mod.1
3/99
Yoga Simplified - Module 1 Page 3
Yoga - Simplifiedby
Mayank ShastriB.E. (Mech.)
All Rights Reserved
First edition
Dec - 2011
- Published By -Mayank B. Shastri
Kaustubha,
Opp. Maninagar Society,
Tithal Cross Road,
Valsad 396001. (Guj.)
India.
Ph. 0091- 2632-252146 , 260-6531479
Fax : 0091-260-2400408
Mo. 0091-9375824978, 9377007456E-mail : [email protected]
8/2/2019 Yoga Simplified - Mod.1
4/99
Yoga Simplified - Module 1 Page 4
8/2/2019 Yoga Simplified - Mod.1
5/99
Yoga Simplified - Module 1 Page 5
CONTENTS (an&k|man&k|man&k|man&k|m((((NNNNki}ki}ki}ki}
CHAPTER PAGE p\krN
01. What is Yoga ? 06-07 {yi[g S&> C[ ?}02. Eight Steps Yoga 10-11 {aQTi>gyi[g}03. Yogic Poses 18-19 {yi[gisn}04. Mountain Pose 22-23 {tiDisn}05. Chair Pose 26-27 {uRkTisn}06. Tree Pose 30-31 {vZxisn}07. Hand to Foot Pose 34-35 {pidCAtisn}08. Half Wheel Pose 38-39 {aFgisn}09. Staff Pose 50-51 {d>Disn}10. Seated Forward Bend 52-53 {pid-pIEJmi[_iisn}11. Camel Pose 56-57 {uOT/isn}12. Thunderbolt, Hare & Child Pose 58-59 {vj\isn, SSi>kisn, bilisn}
13. Dog & Cat Pose 62-63 {ck|vikisn}14. Beneficial Pose & Cobbler Pose 64-65 {BWisn tYi bwki[Nisn}15. Gate Pose 68-69 {p(rGisn}16. Pyramid Pose 72-73 {piVi[
8/2/2019 Yoga Simplified - Mod.1
6/99
Yoga Simplified - Module 1 Page 6
yi[yi[yi[yi[g S&> Cg S&> Cg S&> Cg S&> C[[[[ ????
yi[g a[ Sir)(rk an[ min(sk (k|yiai[ oiri t>d&rAt), min(sk Si>(t an[ aiRmXinm[Lvvi miT[n>& p\ic)n Birt)y (vXin C[. yi[g ni[ aY< C[ ji[Dv&> k[ ji[Div&>. aim, yi[g a[aiRmini prmiRmi siY[ni ji[DiNn) kLi C[. aisn, p\iNiyim an[ wyin oiri aiRmXin p\i%t
krv&> a[ yi[gn&> m&by
wy[y C[. yi[g Sr)r, mn an[ aiRmini s&m[L tYi s>vi(dti oiri Jvnmi>(nm(t an[ s>p*N< IAYrti liv[ C[. yi[g a[ urctm xmti an[
(crAYiy) AviAyy p\i%t krvini[ ci[Sks mig< C[. yi[g aipNi jyIktRvni[ svig) (vkis kr)aipNi Jvnmi> g&Nv_ii liv[ C[.
yi[gniyi[gniyi[gniyi[gni fiydiai[fiydiai[fiydiai[fiydiai[ ::::
(ny(mt yi[gieyisY) Sr)r n[ IAYrti, lybwti, airi[uy, si]Qqv, tikit, cpLtian[ lvc)kti p\i%t Yiy C[. yi[g min(sk tiN, udis)nti, jyg\ti, b[c[n) an[ uciTn[ d*rkr) mnn[ Si>(t, Af*(t< an[ p|sgnti p|din kr[ C[. yi[gY) ligN)ai[ an[ Biv&kti pr (ny>#iNaiv[ C[. yi[g (c>ti an[ a(nWin[ d*r kr) Sr)r an[ mnn[ AvAY an[ (nmj a>gi[ an[ t>#ii[mi> rkts>cir vFir) t[mn) kiy riK[ C[ tYi O[Osin) xmti vFir[ C[. yi[g Sr)rniai>t(rk avyvi[, a>t:A#iiv) g\>(Yai[ an[ Xint>t&ai[n) kiy vZ(w kr[ C[. an[kSir)(rk an[ min(sk b)mir)ai[mi> yi[g K*bj fiydikirk C[. k[Tli>k asiwy ri[gi[ pN yi[goiri siji Ye Sk[ C[. aim, yi[g Sir)(rk an[ min(sk AviAyy bx[ C[ an[ k&drt siY[tidiRdyn) an&B*(t kriv[ C[.
ji[ yi[gieyis (ny(mtpN[, g>B)rtiY) an[ $Qtip*v aiv[, yi[uy aihir
an[ p*rti p\miNmi> (nWi l[vimi> aiv[ ti[ K*bj T*>ki smymi> Sr)r pitL&> an[ lc)l&>, mn (nmit, ai>Ki[ d)I%tmin, Rvci cmk)l) an[ cC[[ri[ t[jAv) bn[ C[. aim, yi[gieyis siFkniJvnni p\Ry[k pisin[ aivr) le t[n[ aiQyiIRmk ugn(tn) siY[[ (voti, si]>dy< an[ simyy
8/2/2019 Yoga Simplified - Mod.1
7/99
Yoga Simplified - Module 1 Page 7
What is Yoga ?
Yoga is an ancient Indian science of physical and mental practices
designed to promote health, peace of mind and deeper self awareness.
The word Yoga comes from the Sanskrit language means to connect or
union. It is an art of connecting a person's own consciousness with the
universal consciousness. The ultimate goal of Yoga is to bringenlightenment through Yogic exercises called postures or poses (Asana)
that stretch the body, regulated breathing (Pranyama) and meditation
(Dhyana). Yoga harmonizes our body, mind and spirit and prepares us for
an overall state of tranquility and serenity. Yoga is the insured way to
attain our highest potential and enduring health. Yoga improves the
quality of our life.
Benefits of Yoga :
The continued practice of Yoga can improve physical fitness,
strength, poise, balance and flexibility. It reduces stress, tension and
anxiety and leads us to a sense of peace and bliss. Yoga improves mood
and develops a sense of well-being. It relieves nervousness and cures
insomnia. Yoga makes our mind tranquil and serene. Yoga promotes
blood circulation in all the systems and organs of the body increasing their
efficiency. It controls the heart rate and blood pressure also increases the
lung capacity. Yoga has a profound effect on the functioning of the glands,
nerves and inner organs. Yoga positively affects the levels of certain brain
and blood chemicals. Yoga is anti-ageing; it reduces weight, increases
wisdom and wealth. Yoga raises self-confidence, self-esteem and develops
personal and social values. Many common physical ailments can be
improved through the regular practice of Yoga. It can cure different
incurable diseases also. Thus, Yoga improves both physical and mental
health. It develops a feeling of being at one with the environment.
If you practice Yoga regularly, firmly, earnestly and take proper
diet and sufficient sleep then you will have slim and supple body,unruffled mind, beaming eyes, fair skin and lustrous complexion in a very
short time. Thus, Yoga ensures prudence, potency, beauty and spiritual
success to the Yogic practitioners and its benefits can permeate all facets
of the practitioners life and attitude.
8/2/2019 Yoga Simplified - Mod.1
8/99
Yoga Simplified - Module 1 Page 8
yi[giyi[giyi[giyi[gieeeeyisnyisnyisnyisn) p*vCvi-ujisviL) t[mj p\d*PN an[
avri[Fm&kt Ci[v) ji[ea[. pi[tini Grmi> aYvi ti[ K& yi[gieyis kr) Skiy C[.yi[gieyis ji[ Grmi> krvimi> aiv[ ti[ ai[rDi[ p*rt) mi[kLiSviLi[, Cvin) p*rt) avr-jvrviLi[an[ pyi Fi(m ji[ea[ t[mj F*p-d)pp\gTivvi ji[ea[. ji[ a>gt ai[rDi[ uplaF n Ci[y ti[ Grni ki[ek mi[kLiSviLi an[ r&(ckrK*Nimi> pN yi[gieyis kr) Skiy. yi[gieyis p>Ki, C)Tr, a[2-k&lr k[ a[rk>D)xnrn) nJkkrvi[ ji[ea[ n(C. yi[gieyis s)Fi s*y k[ q>D) Cvimi> pN krvi[ ji[ea[ n(C. yi[gieyis
smy[ AvrC, airimdiyk an[ Q)li> kpDi> pC[rvi ji[ea[. smtl jm)n pr S[tr>J, k>bl k[FibLi[ piYr) t[ni pr yi[gieyis krvi[ ji[ea[.
yi[giyi[giyi[giyi[gieeeeyisni[yisni[yisni[yisni[ smysmysmysmy ::::
yi[gieyis krvi miT[ni[ svi[ C*>OiL&> piN) le Skiy.yi[gieyis miT[ drri[j 45 (m(nT Y) 1 klik OiLvvi[ ji[ea[. agy p\kirni jyiyim pC) 1klik bidj yi[gieyis kr) Skiy. yi[gieyis pC) trtj Anin krv&> ji[ea[ n(C. yi[gieyisdrri[j (ny(mtpN[ a[kj smy[ an[ a[kj AYL[ krvimi> aiv[ ti[j asrkirk an[ liBkirkrC[ C[ .
8/2/2019 Yoga Simplified - Mod.1
9/99
Yoga Simplified - Module 1 Page 9
Prerequisites for Yoga :
Yoga is an exercise that can be done anywhere, requires no
special equipment and anyone of any age can practice it. Select a place
which is clean, hygienic, airy and free from pollution, noise and
disturbances. Select a place in your home or a green, open space. If you
practice yoga in a room then see that the room is not congested, it shouldbe properly ventilated and there is ample sunlight in the room. Clean the
room every day. Keep it sacred. Place holy pictures, books, flowers,
incense and light a candle there. If dedicated room is not available, select
a calm and pleasing corner in your house. Dont do Yoga near a fan,
cooler, heater or air conditioner. Never practice yoga in direct sunlight
and under cold wind. Wear loose and comfortable clothing while practicing
Yoga. Spread a thick rug, soft mattress, carpet or folded blanket on the
flat floor for practicing Yoga.
Time for Practicing Yoga :
The best time for practicing Yoga is early morning after the
morning routine. Make a habit of getting up early in the morning between
4 to 5 A.M. At this time, divine energy is high and our energies are also at
the highest level than at any other period of the day. Yoga should be doneon an empty stomach. Drink a glass of water before your session. After
having tea, coffee or juice, leave a gap of 30 minutes; after light meals or
snacks 1-2 hours and 2-3 hours between your meal and Yoga practice.
You should eat after 1-2 hours after a Yoga session. You can sip warm
water during a practice; this can help internal cleansing. Devote 45
minutes to 1 hour daily to your Yogic practices. Leave a gap of minimum
1 hour after other exercises. Dont bathe immediately after Yoga practice.
Stick to a fixed time, place and be regular in the practice to derive
benefits of Yoga.
8/2/2019 Yoga Simplified - Mod.1
10/99
Yoga Simplified - Module 1 Page 10
aaaaQQQQTiTiTiTi>>>>gyi[gyi[gyi[gyi[gggg ::::yi[g Wa2i aiRmXin p\i%t krvi mh(P< pt>j(la[ aiq pg(Yyi> s*cjyi> C[. ai aiq
pg(Yyi> C[ ym, (nym, aisn, p\iNiyim, p\Ryihar, FirNi, Qyin an[ smi(F.
ymymymym :::: ym ni[ aY< C[ myi#iN krv&> , ri[kv&> aYvi a>k&Smi> riKv&>. ym a[ yi[gnisiFk[ an&srvini (ng\hao aYviti[ n](tk aiciri[ C[. ym pi>c C[ an[ t[ C[; a(hsi, sRy,aAt[y, b\|cy< an[ ap(rg\h.
a(hsi : siFk[ mn, vcn k[ km< oiri Avy>n[ aYvi agy ki[e pN Jv-j>t&n[ Sir)(rk yimin(sk ha(n k[ n&kSin phaoMciDvi Jaoea[ n(h, agyiy krvi[ Jaoea[ n(h an[ ki[en) pN
ligN) d&:Bvv) Jaoea[ n(h. ki[epN p\Ry[ o[PBiv riKvi[ ; aNgmi[, GZNi k[ (trAkir s[vvi ;g&Asi[ k[ c)D dSi s*1mAv$pi[j C[. a(h>sin&> aicrN siFkn[ prmain>d an[ aByn) p\iI%t kriv[ C[ , siFkajitS#i& bn[ C[, aiK&> jgt t[n[ vS Yiy C[ an[ t[n) hijr)mi#iY) sGL) v[rBivniai[ niSpim[ C[.
sRy : siFk[ h>m[Si sRyn&> piln krv&> Jaoea[ pr>t& t[niY) ki[en[ pN n&kSin k[ ha(n Yvi>Jaoea[ n(h. siFkni viN), (vcir an[ vt ji[ea[.sRyn&> piln siFkn[ By, (c>ti an[ upi(Fai[Y) m&kt kr)prmSi>(t ap[< C[. ji[ siFk sRyn[ c&AtpN[ an&sr[ ti[ aiKr[ sRy siFkn[ an&srvi lig[ C[an[ siFkn[ vik\(s(w p\i%t Yiy C[.
aAt[y : aAt[yni piln miT[ siFk[ mnY) yi p\Ryx r)t[ ci[r) krviY) d*r rC[v&> Jaoea[.b)jin) prving) vgr t[n) vAt& viprv), C)nv) l[v) ,t[ni[ d&ri[pyi[g krvi[ k[ (vVisGitkrvi[ a[ pN a[k p\kirn) ci[r) j C[. siFk[ Eevrmi> s>p*N< (vevis riKvi[ ji[ea[an[p\mi(NkpN[ aiJ(vki m[Lvv) ji[ea[. ji[ aAt[yn&> WQpN[ piln krvimi> aiv[ ti[ d]v)kRpiY)siFkni Jvnmi> ki[EpN c)jn) km) rh[t) nY) an[ t[ smRw bn[ C[.
8/2/2019 Yoga Simplified - Mod.1
11/99
Yoga Simplified - Module 1 Page 11
Eight Steps Yoga :
There are eight steps to be followed in Yoga in order to achieve
enlightenment. These eight steps of maharishi (great sage) Patanjalis
eight steps (Ashhtanga) Yoga are Yama, Niyama, Asana, Pranayama,
Pratyahara, Dharana, Dhyana and Samadhi.
Yama :Yama means to restrict, restrain or control. Yamas areabstentions or moral behavior to be followed by a practitioner of Yoga.
They are five in number viz. Ahimsa (non-violence), Satya (truthfulness),
Asteya (non-stealing), Brahmacharya (continence or celibacy) and
Aparigraha (absence of avarice or covetousness).
Ahimsa : Ahimsa means non-violence. A practitioner must not hurt
anyone including himself by thought, word or action. One must not hurt
any living being physically, mentally or emotionally. The practitioner of
Ahimsa should not insult, ignore, neglect, disregard or disrespectanybody ; he should not hold grudges, hatred or spite towards anybody ;
he should not express resentment or get angry with anybody ; he should
not defame, belittle or denigrate anybody also he should not criticize,
abuse, slander or censure anybody. The strict observance of Ahimsa
makes the practitioner dauntless or fearless; he fears none and no-one
need fear him. He bears enmity to none and he has no enemy. All
enmities and hostilities disappear in his presence.
Satya : Satya means truth. Practicing Satya means always speaking
the truth and abstain from lying. One should speak truth but at the same
time it should not harm or hurt anybody and there should be harmony or
compatibility in opinion, speech and action. The practitioner should
become candid, pure hearted and frank. Truthfulness saves the
practitioner from anxieties, troubles and perils and bestows serenity on
him. This abstinence if followed earnestly, the practitioner will have full
control over speech and whatever he speaks will become true.
Asteya : Asteya means abstention from stealing, not only physically but
mentally and emotionally also. Not only seizing or snatching but also
using what belongs to another without permission is also stealing. It also
includes misappropriation, treachery and betrayal. The practitioner should
have inviolable trust in God and he must be contented with his honest
earnings. He who follows this commandment, becomes resourceful and
affluent.
8/2/2019 Yoga Simplified - Mod.1
12/99
Yoga Simplified - Module 1 Page 12
b\|cy< : b\|cy< aTl[ bF)j EIgWyi[ pr s>ym an[ s>p*N< p(v#iti. b\|cyj{b|mi>} (c_i pri[v) d[v&> ji[ea[. Sr)r,mn, an[ vcnn&> b\|cy< piln siFkn) Sir)(rk an[ min(sk xmti an[ simyy vFiri[kr) siFkn[ SIktSiL) an[ t[jAv) bniv[ C[. b\|cy< piln erCiSIkt an[ yidSIkt t)1Nbniv[ C[.
ap(rg\h : ap(rg\hni[ aY< C[ lilc, (l%si,li[l&pti, ApRha k[tRONi ni[ Ryig krvi[ t[mjs>g\CKi[r)Y) d*r rC[v&>. ap(rg\h v\tn&> piln krnir[ Jvn an[ a(Attv miT[ a(taivxykc)j-vAt&ai[ (sviyn) bF)j c)ji[ni[ Ryig krvi[ ji[ea[. siFk[ K*bj sid&> an[ srL JvnJvv&> ji[ea[ an[ anivxyk s&KsgvD, s&(vFiai[ Ci[D) d[v) ji[ea[. ap(rg\hni pilnmi>Eevrp\Ry[ at*T (vevis a[j siFkn) Kr) m*D) bn) rh[ C[. ap(rg\hn&> _QpN[ piln krnirn[EIrCt bF)j c)j-vAt&ai[ aniys[ aiv) mL[ C[.
S#aitmi> ai bFij ymi[ a[ksiY[ an&srvi Sky nY). pi[tin[ srL jNiti ki[epNa[k ymni pilnY) S#ait kr) Skiy. j&di j&di d[Kitiai ymi[ m*LB*t$p[ a[kj C[ t[mjprApr p\giQpN[ s>kLiy[li C[. ki[epN a[k ymn[ ps>d kr) t[n&> c&AtpN[ piln krvimi> aiv[an[ bik)ni ymi[n[ stt Qyinmi> riKvimi> aiv[ ti[ bik)ni> ymi[ pN aniys[j an&srvi srLbn[ C[.
(nym(nym(nym(nym :::: (nym a[Tl[ k[ (ny>#iNmi>, a>k&Smi>, vSmi> k[ myi riKv&> aYviti[ aitms>ympiLvi[. (nymi[ a[ siFk[ piLvini v\t k[ p\(tXiai[ C[. pt>j(l k(Oia[ s*cv[li> pi>c (nymi[ C[;
Si]c, s>ti[Oi, tp, AviQyiy an[ Eevrp\(NFin.
Si]c : Si]cni[ aY< C[ ; ci[bKiE, s&GDti, AvrCti, sdicir, n[k) aYvi (nOkl>kpN&>. biHci[bKiE Sr)rn) t>d&rAt) miT[ j$r) C[ ti[ mnn) ci[bKiE aiRmXin miT[ aRy>t aivyk C[.
t>d&rAt Sr)r t[mj kim, k\i[F, li[B, mi[C, a(Bmin an[ EOyi< j[v) aS&(wai[Y) m&kt mnjsiFk n[ aiRmXin k[ aiRmsixiRkir p\i%t kriv) Sk[ C[.
s>ti[Oi : s>ti[Oi mnn[ prm Si>(t an[ ain>dn) an&B*(t kriv[ C[. s>ti[Oi (vni Si>(t mLt) nY)an[ aSi>t mn kyir[y aiRmXin k[ aiRmsixiRkir p\i%t kr) Skt&> nY). aiY) siFk[ p\i%ts>ji[gi[ an[ c)j-vAt&ai[mi> s>ti[Oi riK) mi#i Eevrp\iI%tn[j Jvnn&> l1y bnivv&> ji[Ea[.
8/2/2019 Yoga Simplified - Mod.1
13/99
Yoga Simplified - Module 1 Page 13
Brahmacharya : Brahmacharya means abstention from sexual activity .
The practitioner must abstain from over-indulgence in sense pleasure and
keep his mind absorbed in God or supreme consciousness. The
practitioner has to control all the senses in thought, word and action. The
vow of celibacy bestows tremendous strength, vigour, and vitality on the
practitioner. It enhances memory, willpower and brain power.
Aparigraha : Aparigraha means abstention from possessions or
covetousness. One must not hoard things that are not essential for
maintaining ones life. We should always hold what is fair and essential for
us and our family and should renounce those amenities and comforts
which are superfluous for our existence. The practitioner should have
unflinching faith in God and his only recourse should be God. The person
who follows Aparigraha gets everything he wishes effortlessly.
Initially you may find it difficult to observe these Yamas all at thesame time. You may select any one of these five Yamas which you find
easy to follow. All these Yams are very closely related to one another. If
you follow any one of these strictly and just remember the others every
moment, others will come to you automatically without any conscious
effort. So just select one and follow it earnestly while just remembering
the others.
Niyama : Niyama means rule, restriction or restraint. These are the
rules or observances to be adopted by the practitioner of Yoga. The five
Niyamas recommended by maharishi Patanjali are Saucha
(cleanliness), Santosa (contentment), Tapa (austerities), Swadhyaya
(self-study) and Ishvarapranidhana (surrender to God).
Saucha : Saucha means cleanliness or purity of both the body and the
mind. It can be extended to the cleanliness of the spirit and surrounding
environment. Purity of the body is essential for good health and purity of
mind is for enlightenment. Healthy body and pure mind free fromimpurities like passion, anger, greed, attachment, pride and envy can
achieve self-realization and enlightenment.
Santosha : Santosa means contentment . It is being satisfied with
whatever we have at hand and cheerfully accepting any situation in life.
Concentration cant be achieved without contentment and enlightenment
is impossible to achieve without concentration.
8/2/2019 Yoga Simplified - Mod.1
14/99
Yoga Simplified - Module 1 Page 14
tp : tpni[ aY< C[ grm krv&> k[ tpivv&>. tpEcayi< aYi aiv[ C[. ug\ tpyi< oiri yi[g) kim, k\i[F, li[B, mi[C,a(Bmin an[ EOyi utirvini[ C[.
Eevrp\(NFin : Eevrp\(NFinni[ aY< C[ Eevrn&> yin Frv&>, kmsGLi> kmi[< Eevrn[ smp.
ymn) mifkj ki[EpN a[k (nym ps>d kr) t[n&> c&AtpN[ piln krv&> an[ bik)nin[stt yid riKvi. ai srL d[Kiti ym an[ (nymi[ Ck)ktmi> an&srvi K*bj m&xk[l C[. a[mn&
piln jbrdAt erCiSIkt an[ p\c>D aiRm(vVis uRpgn kr[ C[, j[ bik)ni> ym an[ (nymi[n&>piln srL bniv[ C[.
aisnaisnaisnaisn :::: aisn a[Tl[ b[svin), s*vin) k[ uBi rC[vin) Qb k[[ j[mi> Sr)rn[ am&k r)t[ viL) t[IAY(tmi> ci[>ks smy miT[ IAYr riKvimi> aiv[ C[. aisn Sr)r, mn an[ aiRmi vrc[ s>vi(dti
AYip[ C[. aisnY) Sr)r t>d&rAt Yiy C[ t[mj mnn[ Si>(t mL[ C[.
pppp\\\\iNiyimiNiyimiNiyimiNiyim :::: p\iNiyim a[ Visi[rK\jiisni (ny>#iNn) an[ O[Osi>mi> viy&ni[ (nri[F krvin) a[kyi](gk (k|yi C[. p\iNiyim pN Sr)r, mn an[ aiRmin) a[kri(gti oiri Jvnmi> (nm(t an[ t>d&rAt) liv[ C[.
pppp\\\\RyiRyiRyiRyiCCCCiriririr :::: p\RyiCirni[ aY< C[ piC&> K[c) l[v&>. p\RyiCir a[ eM(Wyi[n[ t[mni (vOiyi[mi>Y) piC)Cqiv) a[k juyia[ IAYr krvin) kLi C[. pi>c eM(Wyi[ C[; Jh\JF{Avid}, tvci{ApSF}. ai pi>c eM(Wyi[mi>Y) mnn[ viL) l[vimi> aiv[ ti[ aieM(Wyi[ siFkn) mnn) Si>(tni[ B>g kr) t[n) siFnin[ Kl[l pCi[MciD) Skt) nY) an[ siFkwyin, FirNi an[ smi(F trf aigL vF) Sk[ C[. p\iNiyim a[ p\RyiCir miT[n) svi[ aiXick| pr wyin k[gW)t krviY) pN eM(Wyi[ kib&mi> aiv[ C[.
8/2/2019 Yoga Simplified - Mod.1
15/99
Yoga Simplified - Module 1 Page 15
Tapa : Tapa means penance, austerities or fortitude. It is voluntary self-
discipline to subdue our main six enemies viz. passion, anger, greed,
attachment, pride and envy. The literal meaning of Tapa is to warm-up
or to heat. Through Tapa the Yogi burns off negative energies or
resistance that the body and mind offer in the path toward enlightenment.
Swadhyaya : Swadhyaya means self-study. It includes study of the Vedicand spiritual scriptures and contemplating and imbibing their meanings.
Ishvarapranidhana : Ishvarapranidhana means worshiping and
surrendering to God. One should accept the will of the supreme power
and dedicate ones actions to God.
As in the case of the Yamas, here also just select one and follow it
strictly while remembering the others. These simple looking Yams and
Niyamas are very difficult to observe. So if you select any one and followit sincerely, it will generate tremendous willpower and self-confidence
within you ; and this positive energy will help you in attaining other
Yams and Niyams.
Asana : Asanas are postures of the body. It means maintaining certain
physical posture comfortably for a certain period of time. Aasanas not
only bestow physical fitness, but also synchronizes and harmonize the
body, the mind and the spirit..
Pranayama : Pranayama is controlling the breath or Prana or vital life
force through breathing exercises. It has miraculous health benefits. It
tranquilizes and harmonizes the body, the mind and the soul.
Pratyahara : Pratyahara means abstraction or sense withdrawal i.e. the
senses do not come into contact with their objects. The five senses are
taste (tongue), touch (skin), sight (eyes), hearing (ears) and smell
(nose). It is withdrawal of consciousness from these five senses so thatthey cannot disturb the practitioner and he can proceed to the next stages
of Dharna, Dhayan and finally can attain Samadhi. Pranayama is one of
the most common Pratyahara techniques. Another is concentrating on the
point between the eyebrows. This location is called the Ajna Chakra or the
third eye.
8/2/2019 Yoga Simplified - Mod.1
16/99
Yoga Simplified - Module 1 Page 16
pppp\\\\RyiRyiRyiRyiCCCCiriririr aaaaeeeeyisyisyisyis ::::
- AvAYtip*vt[ K&rS) k[ jm)n pr b[si[ aYviti[ c_ii s*e jiai[.- ai>Ki[ b>F kri[ an[ Sr)rn[ s>p*Nd g(ta[ nik vD[ UMDi Visi[rK\jiis li[.
- mnni (vciri[n[ ri[kvin[i k[ m*lvvini[ p\ytn kyi< vgr mnn[ C*T&> m*k) di[.- pi[tin) jitn[ mn an[ (vciri[Y) alg smJn[ (vciri[n[ mi#i ji[yi kri[.- (vciri[mi> s>Di[viyi (vni t[mn[[ aipm[L[ aivvi an[ jvi di[.- b[ (vciri[n) vrc[ a[k a(t s*xm an[ p\Si>t (vrim aYvi avkiS Ci[y C[.- ai (vrimn[ pirK) t[n[ 1 (m(nTY) S$ait kr) 30 (m(nT s&F) l>bivvin) ki[(SP
kri[.- ai aeyis ki[EpN juyia[ ki[EpN smy[ kr) Skiy C[.- (ny(mt aeyisY) ai kLi CAtgt kr) Skiy C[.
Yi[Di smymi>j avij, _xy, s&g>F, Avid yi ApS< prtv[ mnn) p\(t(k`yiai[Y) vik[OYe jviS[ an[ eM(Wyi[ an[ mn kib&mi> aivS[.
FirNiFirNiFirNiFirNi :::: FirNi a[Tl[ (c_in) vZ(_iai[n[ BTkt) aTkiv) ki[e a[k AYL[ IAYr krv). mnn)
lix(Nkti C[ k[ t[ a[k smy[ a[kj (vcirn[ FirN kr) Sk[ C[. aim mnn[ stt ki[e a[k(vcirmi> pri[v) d[vimi> aiv[ ti[ b)ji (vciri[ n[ aTkiv) Skiy C[. FirNini[ drri[j (ny(mtpN[aeyis krvimi> aiv[ ti[ mnn) BTkvin) vZ(_i pr kib& aiv[ C[ an[ siFk (djySi>(tn) an[(djyain>dn) an&B*(t kr[ C[. mh(P< pt>j(lni s*cjyi p\miN[ FirNi, Qyin an[ smi(F a[kjQy[y{(djySi>(t} p\i%t krvi miT[ni #iN pg(Yyi> C[ an[ t[ai[ a[kb)jiY) alg nY). #iiTkFirNi miT[n) svbr 94 pr smjiv) C[.
QQQQyinyinyinyin :::: Qyinni[ aY< C[ (c>tn t[mj eM(Wyin) bF) vZ(_iai[n) a[kig\ti. Qyinn) p\(k|yi (vgtvirpini n>br 96 pr smjivvimi> aiv) C[.
smi(Fsmi(Fsmi(Fsmi(F :::: smi(F a[Tl[ aK>D b\Mikir vZ(_i. smi(F yi[g-siFnin&> a>(tm crN C[. upr vN ji[ g>B)rti an[ ait&rtip*v aiv[ ti[ (n(v(tn) an[ (djyain>dn) an&B*(t kr[ C[.
8/2/2019 Yoga Simplified - Mod.1
17/99
Yoga Simplified - Module 1 Page 17
Pratyahara practice :
- Sit comfortably in a chair or on the floor or lie down on your back.
- Close your eyes and relax your body.
- Breath slowly, gently and deeply through the nostrils.
- Let your mind wander where it wants, dont try to control it or
judge it.- Just watch your thoughts from a distance, dont get carried away
by them.
- Let your thoughts come and go. Dont interfere with them.
Dont get involved in them too.
- Between two thoughts there is a very minute pause with complete
silence.
- Identify that silent spot and try to lengthen that silent period.
- Practice this starting from 1 minute up to 30 minutes a day.
- This practice can be done anywhere, at any time.- Skill of this technique comes with regular practice.
Within time you will be aware of how your body and mind reacts
when you hear, see, smell, taste or feel something. Then slowly and
gradually you will be able to control them.
Dharana : Dharana means holding or concentration. Here the
attention is fixed on a single object without wavering from it. It is the
characteristic of the mind that it can have only one thought at a time.
Thus by holding one thought in the mind continuously, one can avoid
other thoughts. The daily practice of Dharana reduces wandering attitude
of the mind and the practitioner can experience a different kind of peace
and bliss throughout the day. Maharishi Patanjali has suggested that
Dharana, Dhyana and Samadhi should be considered together and not
independently. Tratak (explained on P.No. 95) is the best Dharana
technique.
Dhyana : Dhyana means meditation or contemplation. It is explained indetail on P.No. 97 in this book.
Samadhi : Samadhi means super-conscious state or higher
consciousness or trance. Samadhi is the ultimate state in the Yoga
practice. If above seven steps are followed earnestly, this ultimate state is
achieved which is the state of thoughtlessness. One experience complete
tranquility, serenity and bliss during the state of Smadhi. The ego-mind
also dissolves, the meditator becomes one with the object and achieves
accomplishment.
8/2/2019 Yoga Simplified - Mod.1
18/99
Yoga Simplified - Module 1 Page 18
yi[gisnyi[gisnyi[gisnyi[gisn :::: yi[gisn a[Tl[ yi[gieyisn[ an&k*L aisn k[ b[qk. g\>Yi[mi> jgtni 84 liK Jv-j>t&ai[n[ an&lx)n[ 84 liK aisni[ vN aiv[li C[. ai 84 liK aisni[ p]k) 84aisni[j vF& p\c(lt C[. aisn Cqyi[gn&> p\Ym a>g C[. ji[ ki[e a[k aisn #iN klik s&F)srLti an[ IAYrtip*v gNiy. aisn(s(w (vni p\iNiyiman[ Qyinn) siFni Oiydikirk n)vDt) nY). aisn Sr)rn) jDti an[ mnn) c>cLti d*r
kr) t[mn[ IAYrti, airi[uy an[ AO&(t< bx[ C[ j[ yi[gsiFnimi> p\g(t miT[ aty>t aivxyk C[.
yi[gsnni fiydiai[yi[gsnni fiydiai[yi[gsnni fiydiai[yi[gsnni fiydiai[ :::: yi[gisni[ (ny(mtpN[ krvimi> aiv[ ti[ Sr)r t>d&rAt, IAY(tAYipk an[CLv&> bn[ C[. yi[gisn[i Sr)rni Aniy&ai[n[, ai>t(rk avyvi[n[, a>t:A#iiv) g\>(Yai[n[ t[mj(v(vF t>#ii[n[ ksrt an[ dZQti p\din kr[ C[. yi[gisn[i a>t:A#iiv) g\>(Yai[n[ ud\)%t kr)n[
aipNi Sr)rni[ smti[l (vkis kr[ C[. yi[gisni[ li[C)mi> ki^l[ATri^l GTiD[ C[, li[C)ni dbiNn[kib&mi> riK[ C[ t[mj dyn) kiyq j[vi jyi(Fai[ yi[gisn oiri siji Ye Sk[ C[. yi[gisn Sr)rni[ mLsir) p[q[ d*r kr[ C[ t[mj Sr)rn) ri[gp\(tkirk SIkt vFir[ C[. yi[gisn siFkni Sir)(rk an[min(sk (vkis upri>t t[ni[ bi](wk an[ aiyiIRmk (vkis pN kr[ C[ tYi t[n) n](tkti vFir[C[. yi[gisni[ Sir)(rk tYi min(sk tiN t[mj Yik d*r kr) siFkn[ AviAyy, tijg), nvyi]vnan[ d)GiB krvi[ j$r) C[. A#i)ai[a[ mi(skA#iiv
drdyin yi[gi
eyis TiLvi[ ji[ea[. sgBi aisni[ p*N F)r[ F)r[ (np&Nti aiv[ C[. yi[gieyis drdyin p\Ry[k Clncln Si>t,s&(ny>(#it, s>t&(lt, tilbw an[ aikOi ji[ea[.
8/2/2019 Yoga Simplified - Mod.1
19/99
Yoga Simplified - Module 1 Page 19
Yogic Poses Yogasana : The word Asana means a posture, a steady
position of the body; used in the practice of Yoga. The scriptures describe
84 lacks Asanas representing 84 lacks species in the world. Out of these
84 lacks Asanas around 84 are in active use by the Yogis all over the
world. Asana is the first step towards ones spiritual journey. A
pose(Asana) is accomplished when it can be maintained comfortably for
more than 3 hours. In order to attain the benefits of Pranayama andmeditation one must be established in Asana first. Healthy and placid
body and mind are starting point for advance practices. This is the
purpose of Asanas.
Benefits of Yogasna : Regular practice of Yogasana improves health
and keeps our body fit, flexible and light. They exercise and tone up the
muscles, internal organs, endocrine glands and various body systems.
Yogasanas stimulate different glands of the body which result in a well-
balanced growth of our body. Aasans reduce cholesterol level, normalizeblood pressure and improve heart performance. Disorders like
constipation, gas-trouble and headache etc. and diseases like diabetes,
hernia etc. can be cured by Yogasanas. Wastes are removed sufficiently
and the body has more resistance power against various diseases.
Yogasanas help not only physical and mental development but also
intellectual and spiritual development. One who practices Yogasanas
becomes a morally good person. It reduces physical and mental stress
and fatigue and makes practitioner look younger in age. Yogasanas
provide good health and longevity.
Precaution & care : Practice Yogasanas only after taking guidance from
a Yoga teacher. It can be harmful if not done properly. Those with medical
conditions, disease, injuries, undergone surgery or spinal problems should
consult a Yoga therapist or doctor before beginning Yogasana. Women
should avoid Yoga during menstruation. Pregnant women should seek
expert advice before doing Yoga. Do not wear spectacles when you
practice Asanas. They may be broken or they will injure your eyes.Initially you may not perform some of the Asanas perfectly. Dont
push too hard else you may injure yourself. Do Yoga within limits &
without competitive spirit. Expect gradual improvement, not miracles.
Regular practice will make your body supple and lithe. With regular
practice impossible looking postures can be mastered easily in very short
time. Go slowly, listen to your body and perform with patience,
perseverance, earnestness and sincerity. Maintain your balance and all
movements should be smooth, graceful and relaxed.
8/2/2019 Yoga Simplified - Mod.1
20/99
Yoga Simplified - Module 1 Page 20
yi[gieyis dr(myin Visi[rK\jiis Si>t, lybw an[ (ny(mt rC[vi ji[ea[. aisni[niaeyis dr(myin Vis nik vD[ j l[vi[,Vis ri[kvi[ n(C an[ ai>Ki[ K&(tm an[ IAYr IAY(t sC[jpN tiN k[ aAvAYti vgr FirN krv). IAYrti, _Qti,an&k*Lti an[ Si>(t K*bj agRyni C[. yi[gieyis smy[ p\s m&Km&Wi FirN krv) an[ yins>p*N. mn p\O&It Ci[y Ryir[ j yi[gieyis krvi[.
siFk[ pi[tin) xmtin&sir aisni[ ps>d kr) t[ni[ mkkmpN[ aeyis krvi[. ai ps>d kr[liaisni[ pr p*rti[ kib& m[Ljyi bid b)ji aisni[ krvi ji[ea[. bFi> aisni[ kyi< bid 5 Y) 15(m(nT s&F) Svisn krv&> K*bj j$r) C[. Svisn Sr)r an[ mnn[ airim, p\O&It[ Qyin krv&> ji[ea[.
a(nviy< s>ji[gi[mi> ki[ekvir a[k-b[ (dvs yi[gieyis n kr) Skiy ti[ (c>ti yi s>tipkyi< vgr trtj yi[gieyis Or)Y) S$ kr) d[vi[ ji[ea[. yi[gieyisn) S$aitmi> Sr)rnik[Tlik Bigi[mi> Yi[D) p)Di, v[dni k[ d&:Kivi[ Ye Sk[ an[ (dvs dr(myin Yi[D&> G[n, s&At) k[
Yik pN an&Bviy. ai bF&> j aAYiy) Ci[e Yi[[Di> j smymi> l&%t YS[. ji[ pW(tsr an[v]Xi(nk r)t[ yi[gieyis krvimi> aiv[ ti[ Yi[Dij smymi> tijg) an[ uRsiCni[ an&Bv YS[.
8/2/2019 Yoga Simplified - Mod.1
21/99
Yoga Simplified - Module 1 Page 21
During Yogasanas breathe calmly and do not worry about
breathing, the body will adjust the pace automatically. In all the Yoga
poses always breathe through the nostrils and never through the mouth,
also keep your eyes open. The final pose should be maintained without
any strain or discomfort. Concentrate your mind on Asana only, keep it
free from worry or anxiety. Wear a gentle smile on your face. Stability
and comfort are very important. Do not change Yogasanas frequently.Adhere to one set of Asanas tenaciously until you master them. Practice
Shavasana(the Corpse pose) after your Yoga session for 5 to 15 minutes
to relax your body and the mind. Pranayama should be done after
Shavasana and finally end your session with meditation.
Dont bother much about missing a day or two due to some
ineluctable circumstances. Just start immediately from where you left off.
Initially you may feel little pains, aches or stiffness in some parts of your
body. You may feel a little drowsy and lethargic. Dont worry much about
it, all these discomforts are temporary. In a very short period of time youwill start feeling fresh and enthusiastic.
8/2/2019 Yoga Simplified - Mod.1
22/99
Yoga Simplified - Module 1 Page 22
01,01,01,01, tiDisntiDisntiDisntiDisn ::::
ppppwwww((((tttt ::::
- bgn[ pgn) pin), a>g*qi an[ G*>TN a[kb)jin[ aDk[li> riK) (AYr an[ T+ir UBi
rCi[.- G*>TNn) Qi>kN)ai[n[ uprn) trO K[Mc) G*TNn[ t>g kri[ t[mj siYLni Aniy&ai[n[ pN
uprn) trO K[Mc)n[ t>g kri[.- m[r&d>D{p)q} t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[j
dbiv[l) riKi[.- pg, kmr an[ grdn a[k s)F) l)T)mi> t[mj Cit) bCir an[ p[T a>drn) trO K[Mc[l&>
riKi[.
- Sr)rn&> bF&> vjn bgn[ pg pr a[ksrK&> vC[>cia[l&>riKi[.-sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN
rC[vi ji[ea[.-Vis li[ an[ bgn[ CiY KBin) smr[Kimi> bgn[ bij&a[ t[mj jm)nn[ smi>tr l>bivi[.bgn[ CY[L)ai[n[ Ct trO O[rvi[.
-Vis Ci[Di[ an[ Vis l[ti bgn[ CiY miYi upr s)Fi l>bivi[ an[ bgn[ CiYnip>jiai[n[ ji[D) di[.
- bgn[ CiYn) ai>gL)ai[ prApr g*>Y) deCY[L) uprn) trO O[rvi[.-Vis ri[k)bgn[ pgn) a[D)ai[n[ F)r[Y) jm)n prY) uqiv) le pgni a>g&qi> pr UMciYiai[ an[ Sr)rn[ Sky a[Tl&> uprn) trO l>bivi[.
- bgn[ CiY an[ pg s)Fi an[ T+ir riKi[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 s[k>DY) 1 (m(nT IAYr rCi[.- aisn Ci[Dt) vKt[[ Vis Ci[Di[; pC[li pgn) a[D)ai[n[ jm)n pr livi[ Ryirbid
F)r[Y) CiY n)c[ liv) T+ir UBi rCi[.
8/2/2019 Yoga Simplified - Mod.1
23/99
Yoga Simplified - Module 1 Page 23
01, Mountain Pose :
Steps :
- Stand erect with both the feet touching each other from the heel
to the big toe.
- Pulling the kneecaps up tighten the knees. Also pull up and tighten
the thigh muscles.
- Keep the back straight and the arms pressed slightly against the
sides of your thighs with the palms facing inward.
- Your legs, waist and neck all should be in a straight line; pull the
chest out and stomach in.
- Your weight should be spread evenly on both the feet.
- Gaze in front and maintain your balance while breathing normally.
- While inhaling extend your arms out to your sides, parallel to thefloor at the shoulder level with your palms facing up.
- Exhale and while inhaling stretch your hands above the head and
join the palms.
- Interlace the fingers, and then, in that locked position, outturn the
palms.
- Retain the breath and slowly lift your heels so that you stand on
your toes.
- Stretch all of your body upwards as far as possible. Keep your legs
and arms straight.- While breathing normally, maintain this pose for five seconds to
one minute.
- While returning to the original position, exhale and bring your
heels on the ground first then slowly bring down your hands also.
8/2/2019 Yoga Simplified - Mod.1
24/99
Yoga Simplified - Module 1 Page 24
sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::
- tiDisnni[ aisnni[ m*by C[t& s>t&ln jiLvvini[ Ci[y Ki[T) utivL krv) n(C k[Sr)rn[ zTki aipvi n(C.
- aisn dr(myin ckkr aivti Ci[y k[ aIAYrti jNit) Ci[y ti[ aisn krv&> n(C.
- ai aisnni[ vFir[ pDti[ aeyis krviY) miYini[ d&:Kivi[, a(nWi k[ n)c&> rkt-dbiNYe Sk[ C[.
tiDisnnitiDisnnitiDisnnitiDisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::- tiDisn bFij aisni[ni[ piyi[ C[.- ai aisn UBi rC[vin) t[mj b[svin) Qb an[ CTi s&Fir[ C[ an[ UMcie vFir[ C[.- pg, G*>TN, siYL, pgn) G*>T) an[ (pMD)ni Aniy&ai[n[ mjb*t an[ s&Q bniv[ C[.- p[T, kmr an[ p)qni Aniy&ai[ mjb*t bn[ C[ t[mj p)qni d&:Kivimi> riCt mL[ C[.
- kmr, (nt>b an[ G*>TNn) g(tS)lti an[ nrmiS vF[ C[.- kri[Drjj& mjb*t, lvc)k an[ IAY(tAYipk bn[ C[.- rk\tp(rB\mN s&Fir[ C[ t[mj si>Fini si[ji, diC an[ s>(Fvimi> riCt pCi[ciD[ C[.- siYL an[ k[Dni[ vi t[mjOl[T-O*T{kmin (vnini[ pg}ni dd< mi> riCt aip[ C[.- Visi[rK\jiis UDi Yiy C[ an[ picnSIkt s&Fr[ C[.- AvAYti, Si>(t, ain>d, aiRm(vVis an[ smti[lpNin) an&B*(t Yiy C[.
8/2/2019 Yoga Simplified - Mod.1
25/99
Yoga Simplified - Module 1 Page 25
Precautions and Care :
- Mountain pose is a balancing pose. Do not make haste so that you
lose your balance or get jerked.
- Those having complaints of reeling sensation or dizziness should
not practice this pose.
- Do not practice this pose excessively as this could cause headaches,insomnia and low blood pressure.
Benefits of the Mountain Pose :
- The Mountain pose is the foundation for all poses.
- This pose stretches the spine, corrects the posture and increases the
height.
- It tones and strengthens the legs, knees, thighs, ankles and calves
muscles.- Strengthens the abdominal, waist and back muscles also alleviates
the back pain.
- Increases flexibility and mobility in the spine, waist, hips and knees.
- Good for circulatory problems, arthritis and rheumatism.
- Reduces sciatica and flat feet.
- Improves respiration and digestion.
- Boosts feelings of happiness, well being, balance and
self-confidence.
8/2/2019 Yoga Simplified - Mod.1
26/99
Yoga Simplified - Module 1 Page 26
02,02,02,02, uRkTisnuRkTisnuRkTisnuRkTisn ::::
ppppwwww((((tttt ::::
- tiDisnmi> T+ir uBi rCi[.-Vis li[ an[ bgn[ CiY KBin) smr[Kimi> sim[ t[mj jm)nn[ smi>tr l>bivi[. CY[L)jm)n trO riKi[.
-Vis Ci[Di[, siYL jm)nn[ lgBg smi>tr Yiy Ryi> s&F) G*>TN viL) (nt>bn[ jm)ntrO livi[. a[D)n[ QpN[ jm)n siY[> dbiv[l) riKv).
- bgn[ pg an[ G*>TN Ji[D[li riK) p)q, grdn an[ (nt>b a[k s)F) l)T)mi> livi[.-Vis ri[k)bgn[ pgn) a[D)ai[n[ F)r[Y) jm)n prY) uqiv) le pgni a>g&qi> pr Uci
Yiai[.- bgn[ CiY s)Fi an[ aigL K[Mc[li riKi[. aigLn) trO z*kv&> n(C.-sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN
rC[vi ji[ea[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- aisn Ci[Dt) vKt[[ Vis Ci[Di[; pC[li pgn) a[D)ai[n[ jm)n pr livi[, Vis li[ an[
bgn[ pg s)Fi kri[ Ryirbid F)r[Y) bgn[ CiY n)c[ liv) tiDisnmi> T+ir UBi rCi[.
8/2/2019 Yoga Simplified - Mod.1
27/99
Yoga Simplified - Module 1 Page 27
02, Chair Pose :
Steps :
- Stand erect in the Mountain pose.
- Inhale and extend your arms straight in front. The arms should beparallel to the floor at the shoulder level with your palms facing
downward.
- Exhale and bend your knees, try to take the thighs as nearly
parallel to the floor as possible and heels firmly pressed against
the floor.
- Keep both the legs and knees together keeping the spine, head,
and buttocks in a line.
- Slowly lift your heels so that you stand on your toes. Keep your
arms stretched and straight. Dont bend forward.
- Gaze in front and maintain your balance while breathing normally.
- Hold this posture for five to thirty seconds.
- To come out of this pose, exhale and bring your heels on the
floor, inhale as you straighten the legs and exhale when returning
the arms to the sides as in the Mountain pose.
8/2/2019 Yoga Simplified - Mod.1
28/99
Yoga Simplified - Module 1 Page 28
sivcsivcsivcsivc[[[[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::
- tiDisnmi> l[vin) tk[dir) aC)pN an&srv).- li[C)ni n)ci dbiN,miYini[ sKt d&:Kivi[ k[ a(nWiY) p)Dit) jyIkta[ uRkTisn
krv&> n(C.
- (nt>b,G*>T) k[ G*>TNni[ sKt d&:Kivi[, SA#i(k|yi aYvi Ejini s>ji[gi[mi> ai aisnTiLv&> ji[ea[.
uRkTisnniuRkTisnniuRkTisnniuRkTisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::
- ai aisn pgn) G*>T), (pMD) t[mj siYLni Aniy&ai[n[ tiN aip) mjb*t an[ s(k|ykr[ C[.
- t[ kri[Drjj&n) k&miS an[ kiyb an[ siYLn) crb) ai[C) kr[ C[ an[ t[mn[ s&Di[L bniv[ C[.- t[ si>Fini d&:Kivi an[[ s>(Fvimi> riCt pCi[>ciD[ C[.- ai aisn ykZt, Avid&(pMD an[ ai>trDi>n) kiyt(rk avyvi[n[[ u_i[Jn[ kiy riCt pCi[MciD[ C[.
8/2/2019 Yoga Simplified - Mod.1
29/99
Yoga Simplified - Module 1 Page 29
Precautions and Care :
- Follow the precautions mentioned under the Mountain pose.
- Do not practice the Chair pose if you are suffering from chronic
headache, insomnia or low blood pressure.
- Avoid in case of recent surgery, injury or chronic pain in the hips,
ankles or knees.
Benefits of the Chair Pose :
- The chair pose stretches and strengthens the ankles, thighs and
calves.
- It improves flexibility and efficiency of the spine.
- It strengthens and tones the buttocks and thighs also removes
excessive body fat from those areas.- It is useful in conditions like joint pain and arthritis.
- It enhances the functioning of the liver, intestines and pancreas.
- It improves the immune system.
- This pose helps proper digestion.
- It helps to stimulate the abdominal organs, diaphragm and heart.
- It provides vitality, energy and extra power to the entire body.
- It relieves menstrual cramping.
8/2/2019 Yoga Simplified - Mod.1
30/99
Yoga Simplified - Module 1 Page 30
3,3,3,3, vZxisnvZxisnvZxisnvZxisn ::::
ppppwwww((((tttt ::::
- tiDisnmi> T+ir uBi rCi[.- jmNi[ pg bgn[ CiY vD[ pgn) G*>T) aigLY) pkD),G*>TNY) viL)n[ uprn) trO le
siYLni m*L nJk T[kvi[.-jmNi pgn) a[D) Dibi siYLni m*L pis[ an[ a>g*qi[ jm)n trf rC[vi[ ji[Ea[.- Dibipg upr Sr)rn&> s>t&ln bribr jiLv[l&> riKi[.Visi[rK\jiis (ny(mt an[
siFirN rC[vi ji[ea[.
-Vis li[ an[ bgn[ CiY KBin) smr[Kimi> bij&a[ t[mj jm)nn[ smi>tr l>bivi[.bgn[ CY[L)ai[ Ct trO O[rvi[.
-Vis Ci[Di[ an[ Vis l[ti> bgn[ CiY miYi upr s)Fi l>bivi[ an[ bgn[ CiYnip>jiai[n[ ji[D) di[.
- bgn[ CiY an[ Sr)rn[ bn[ a[Tli> uprn) trO tiN)n[ l>bivi[.- sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN
rC[vi ji[ea[.
- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- aisn Ci[Dt) vKt[[ Vis Ci[Di[, pC[li CiY n)c[ livi[ Ryirbid jmNi[ pg s)Fi[ kr)
tiDisnmi> T+ir UBi rCi[.- aij (k|yi jmNi pg pr UBi rC) Or)Y) kri[.
8/2/2019 Yoga Simplified - Mod.1
31/99
Yoga Simplified - Module 1 Page 31
03, Tree Pose :
Steps :
- Stand erect in the Mountain pose with your feet joined together.
- Holding the ankle with both the hands fold your right leg at the
knee.
- Pull the right leg up and rest your right foot on the upper part of
the left thigh.
- The right heel should be at the root of the left thigh and the toes
of the right foot should be pointing downwards.
- Breathe normally and balance your body properly on your left leg.
- Inhale and extend your arms out to your sides, parallel to the floor
at the shoulder level with your palms facing up.
- Exhale and while inhaling stretch your hands above the head and
join your palms.
- Stretch your hands and body up to the maximum limit.
- Gaze ahead, keep your balance, breathe normally and hold this
pose for 5 to 30 seconds.
- To release the pose, exhaling bring down your hands and then
slowly lower your right leg. Stand again in the Mountain pose.- Repeat the above steps with the opposite (left) leg.
8/2/2019 Yoga Simplified - Mod.1
32/99
Yoga Simplified - Module 1 Page 32
sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::
- tiDisnmi> l[vin) tk[dir) aC)M pN an&srv).- li[C)ni UMci dbiNn) avAYimi> CiY miYi Y)upr n l[vi> pr>t& kmr pr T[kvvi.- miYini[ sKt d&:Kivi[ k[ a(nWiY) p)Dit) jyIkta[ ai aisn krv&> n(C.
vZxisnnivZxisnnivZxisnnivZxisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::- ai aisn CiY ,pg an[[ KBin[ mjb*t an[ s(k|y kr[ C[. Sr)rn[ s&Di[L bniv[ C[.- Sr)rni bFi si>Fiai[n[ s(k|y kr) Sr)rn[ k&miS t[mj IAY(tAYipkti ap[< C[ an[
tiN d*r kr[ C[.- siYL an[ k[Dni vi t[mj s>(Fvimi> riCt aip[ C[.- kri[Drjj& t[mj Sr)r an[ mnmi> p\iN r[D) t[mn[ c[tnv>ti bniv[ C[.-ai aisnY) IAYrti an[ smti[lpNin) an&B*(t Yiy C[.
-mnn) a[kig\ti an[ sBinti tYi c[tiAniy&k)y s>v[dn ni[ (vkis kr[ C[.
8/2/2019 Yoga Simplified - Mod.1
33/99
Yoga Simplified - Module 1 Page 33
Precautions and Care :
- Follow the precautions mentioned under the Mountain pose.
- People suffering from high blood pressure should not raise their
arms overhead.
- Avoid the Tree pose in case of headache or insomnia.
Benefits of the Tree Pose:
- This pose makes the entire leg, hip, shoulder and hand strong and
flexible.
- It strengthens and tones the leg muscles.
- It brings flexibility to the body and removes all the strains by
activating all the joints of the body.
- Relieves sciatica and rheumatism.
- Revitalizes the spine as well as the body and the mind.
- This pose gives a sense of balance and poise.- Improves concentration, mindfulness and neuromuscular
coordination.
8/2/2019 Yoga Simplified - Mod.1
34/99
Yoga Simplified - Module 1 Page 34
04,04,04,04, pidpidpidpidCCCCAtisnAtisnAtisnAtisn ::::
ppppwwww((((tttt ::::
- tiDisnmi> T+ir uBi rCi[.
-Vis li[ an[ bgn[ CiY miYi upr s)Fi l>bivi[. tmiri bgn[ biC& bgn[ kinn[ aDk[lian[ CY[L) sim[n) trO riKi[.
-Vis Ci[Di[ an[ G*>TN vi?yi (vni kmrmi>Y) aigL vi>ki vLi[. vi>ki vLt) vKt[ bgn[CiY p*Nbiv[li riKi[.
- p)q spiT an[ s)F) rC[v) ji[ea[. pg G*>TNmi>Y) t[mjCiY ki[N)mi>Y) vLvi ji[ea[n(C.
- aigL nm)n[ pgni a>g*qin[ CiYn) ai>gL)ai[ vD[ pkDi[.
- Vis li[ mAtk UMc&> kri[ an[ p)qn[ Ye Sk[ a[Tl) a>itgi[ Yi[D) vir IAYr rCi[.-Vis Ci[Di[, kmrmi>Y) vFir[ vi>ki vLi[ an[ mAtk bgn[ CiY vrR[ t[mjCiYni
p>jiai[n[ pgn) piTl) n)c[ m*ki[.- CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. _(OT G*>TN
trO IAYr riKv).
- aisn Ci[Dt) vKt[[ Vis li[, CiYni p>ji pgn) piTl) n)c[Y) C*Ti kri[, mAtk UMc&>kri[, CiY s)Fi riK) kmrmi>Y) s)Fi YECiY miYi upr s)Fi l>biv) T+ir uBi rCi[.- Vis Ci[Di[ an[ CiY n)c[ le tiDisnmi> T+ir UBi rCi[.
ni[ni[ni[ni[MMMMFFFF :::: vFir[ aeyis bid bgn[ CiYni p>ji jm)n pr pgni p>jin) bij&mi> an[ mAtk G*>TNpr T[kv)n[ pN ai aisn kr) Skiy.
8/2/2019 Yoga Simplified - Mod.1
35/99
Yoga Simplified - Module 1 Page 35
04, Hand to Foot Pose :
Steps :
- Stand erect in the Mountain pose with your feet joined together.
- Inhale and lift your arms straight up over your head with your
arms touching your ears and the palms facing outwards.- Exhale and bend forward from the waist, keeping your arms
extended throughout the movement.
- Keep your back straight and flat. The legs should not bend at the
knees and the arms at the elbows.
- Bend further and hold the big toes with your fingers.
- Inhale, draw the head and neck forward (look up) and make your
back as concave as possible.
- Breathe normally and maintain this pose for few seconds.- Exhale, bend further from the waist, bring your head between the
arms and insert your palms under the feet.
- Keep your legs and arms straight and stretched, pull the kneecaps
up.- Breathing normally hold this posture for 5 to 30 seconds while
gazing at your knees.
- To come out of the posture, release your hands from beneath the
feet, straighten your arms, inhale and slowly come back up with
the arms again extended high overhead.- Exhale, slowly lower the hands back down and return to the erect
position.
Note : With due practice you will be able to put your palms flat on the
floor beside the feet and your forehead on the knees.
8/2/2019 Yoga Simplified - Mod.1
36/99
Yoga Simplified - Module 1 Page 36
sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::
- kmrn) tkl)O yi d&:Kivin) avAYimi> p*N n(C.- li[C)ni a(t UMci dbiN k[ Bir[ min(sk tiNn) IAY(tmi> pidCAtisn krv&> n(C.
pidpidpidpidCCCCAtisnniAtisnniAtisnniAtisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::
- ai aisn UMcie vFir[ C[ an[ Cit) pCi[L) kr[ C[.- KBi, siYL an[ pgni Aniy&ai[n[ mjb*t, s(k|y, s&Q an[ s&Di[L bniv[ C[.-p)qni Aniy&ai[n[ tiN aip) SIkt p\din kr[ C[.- kri[Drjj&n[ s)F), IAY(tAYipk an[ nrm bniv[ C[.- siYL an[ k[Dni vi t[mj s>(Fvimi> riCt aip[ C[.- (nt>bni si>Fin) p)Dimi> riCt aip[ C[.
- aiKi Sr)rmi> rk\tp(rB\mN s&Fir[ C[.- kmrn) aispisni Bign) crb) GTiD) Sr)rn&> vjn ai[C&> kr[ C[.- picnSIkt s&Fir[ C[ an[ Visi[rK\jiis s>b>(Ft tkl)Oi[ CLv) kr[ C[.- ykZt, (p_iiSy, bri[L, m*#i(pD an[ Avid&(pDn) kiyb>F) tkl)Oi[mi> riCt pCiM[ciD[ C[.
8/2/2019 Yoga Simplified - Mod.1
37/99
Yoga Simplified - Module 1 Page 37
Precautions and Care :
- People with severe back problems should avoid complete bending.
- Heart patients and those suffering from hypertension should not
practice the Hand to foot pose.
Benefits of the Hand to Foot Pose :
- This pose increases the height and broadens the chest.
- Strengthens and tones the shoulders, thighs and leg muscles.
- The muscles of the back are stretched and energized.
- The spine is made resilient, straight and flexible.
- Helps to relieve sciatica and rheumatism.
- Relieves the pain of the hip joints.
- Blood circulation is enhanced throughout the body.
- Helps losing weight removing excess fat around the waist.- It improves digestion
- This pose alleviates breathing problems.
- It stimulates the liver, spleen, kidneys and pancreas.
- Patients with gastric troubles are benefited.
- This pose will be of benefit to the patients with stomach and gastric
disorders.
8/2/2019 Yoga Simplified - Mod.1
38/99
Yoga Simplified - Module 1 Page 38
05,05,05,05, aFaFaFaF piCLn) trO z&kivi[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- Vis Ci[Di[ , Sr)r s)F&> kri[ an[ CiY n)c[ le tiDisnmi> T+ir UBi rCi[.
sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::- k[Dn) g>B)r tkl)O yi d&:Kivi tYi li[C)ni a(t UMci dbiN k[ mgjn[ lgt)
b)mir)ai[n) (AY(tmi> ai aisn krv&> n(C.- vT) ai aisn TiLv&>.- ji[ aisn dr(myin aRy>t ddY) bCir aiv) airim krvi[.aFaFaFaF Ci[viY) t[ GiT)l&>, s&Q an[ s&Di[L bn[ C[.- Sr)r n[ tikit an[ JvnSIkt p\din kr[ C[.- Sr)r kmin aikir[ vLt&> Ci[viY) Cit) an[ p[Tni Aniy&ai[ p*Nbien[ (vkis
pim[ C[.- Visi[rK\jiis UMDi Yiy C[ an[ picnSIkt s&Fr[ C[ t[mj dmni ri[gmi> riCt pCi[Mc[ C[.- ai aisn )dyni ri[gi[ t[mj UMci li[C)ni dbiNn) tkl)Oi[mi> riCt pCi[MciD[ C[.-p)q t[mj grdnni d&:Kivimi> riCt pCi[MciD[ C[ .
- gBi t[ Oiydikirk C[.
8/2/2019 Yoga Simplified - Mod.1
39/99
Yoga Simplified - Module 1 Page 39
05, Half Wheel Pose :
Steps :
- Stand erect with your feet shoulder-width apart from each other.
- Balance your weight equally on both your feet.
- Inhale and place your hands on the waist.
- While exhaling bend backwards as far as your body allows you.
- While breathing slowly and normally stay in this position for
5 to 30 seconds.
- With exhalation come up, bring your arms down and relax.
Precautions and Care :
- Those with serious hip or spinal problems should avoid this pose.
- Avoid in case of high blood pressure and brain ailments.
- Persons with problems of vertigo have to avoid this posture.- If you feel extreme pain or discomfort, gently back out of the pose
and rest.
Benefits of the Half Wheel Pose :
- The shoulder, back, neck and thighs are stretched and strengthened well.
- The bending backwards brings flexibility to the spine and the hips.
- This pose tones the thighs, hips and waist and reduces excess fat
in these areas.
- Full body stretching gives good body shape.
- It provides good vitality and energy to the entire body.- Because of formation of arch, the abdominal muscle and chest
are fully extended.
- Improves respiration and digestion, also alleviates asthma problem.
- It is a beneficial Yoga posture for the heart and can help regulate
high blood pressure.
- Back pain and pains in the region of the neck are effectively cured.
- This pose helps women with menstruation problems, uterus
problems and many other gynecological disorders.
8/2/2019 Yoga Simplified - Mod.1
40/99
Yoga Simplified - Module 1 Page 40
06,06,06,06, svigisnsvigisnsvigisnsvigisn ::::
ppppwwww((((tttt ::::- jm)n pr cRti s*e jiai[. bgn[ CiY Sr)rn) bgn[ bij& pr an[ CY[L) jm)n trO
Yi[D) dbiv[l) riKi[.- bgn[ pg ji[D[li, p*ri l>biv[li an[ G*>TNmi>Y) akkD riKi[.- Vis Ci[Di[ an[ bgn[ pg a[k siY[ jm)nY) 30 a>Sn[ K*N[ UMcki[, pC) 60 a>S an[
Ryirbid 90 a>Sni K*N[ bgn[ pg s)Fi an[ akkD riKi[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> Yi[D) s[k>D IAYr rCi[.- Vis Ci[Di[, jm)n prY) (nt>b an[ p)q UMck) bgn[ pgn[ jm)nY) lgBg 130
a>Sn[ K*N[ mAtkY) aigL lE jiai[. bgn[ CiY jm)n siY[ dbiv[li riKi[.
- p)qn[ bgn[ CY[L)ai[ni[ T[ki[ aip) Sr)rn[ vFir[ Uqiv) tmiri bgn[ pgn[ Ct trOUMci li[.- bgn[ ki[N)n[ jm)n siY[ dbiv[l) riK) tmiri bgn[ CiY F)r[ F)r[ n)c[ KBi trO
srkiv) Sr)rn[ vFir[ UMc&> livi[.- tmiri (nt>b, pg an[ KBin[ a[k s)F) r[Kimi> riK) tmiri Sr)rn[ UB) r[Kimi>
livi[.- CiY vD[ p)qn[ dbiN aip)Cit)n[ CDpc) siY[ dbivi[. tmir&> Sr)r jm)nY) kiTK*N[
rC[v&> ji[ea[. smg\ Sr)rn&> vjn p)q pr n aivti> mi#i KBi prj aivv&> ji[ea[.
-Ct trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirNrC[vi ji[ea[. ai IAY(tmi> 30 s[k>D Y) 5 (m(nT IAYr rCi[.
- aisn Ci[Dt) vKt[[ Vis Ci[Di[ pg mAtk trO Yi[Di n)c[ le p)q n)c[Y) bgn[ CiYkiQ) li[ an[ bgn[ bij& pr CY[L) jm)n siY[ dbiv)n[ riKi[.
- Vis li[, pg s)Fi an[ akkD riK) p)qn[ CLv[Y) jm)n srs) livi[.- Vis Ci[Di[, bgn[ pg F)m[ F)m[ piCi jm)n pr livi[. pg jm)n pr livt) vKt[ KBi
an[ mAtk jm)n srsi dbiv[li riKvi.
- Visi[rK\jiis simigy n Yiy tyi> s&F) jm)n pr s&e rC)n[ airim krvi[.
8/2/2019 Yoga Simplified - Mod.1
41/99
Yoga Simplified - Module 1 Page 41
06, Shoulder Stand :
Steps :
- Lie down flat on the floor on your back. Keep the palms by your
sides facing down.
- Keep both the legs touching each other, stretched out and stiff atthe knees.
- Exhale and lift your legs up 30, then 60 and then 90 to the floor.
- Keep both the legs straight and stiff.
- While breathing normally stay in this position for few seconds.
- Exhale, lift your back and hips off the ground and extend your legs
beyond the head making about 130 angle with the floor.
- Keep your hands gently pressed against the floor.
- Now support the back of your trunk with your palms and lift your
body higher.- Keeping elbows on the floor gradually walk your hands towards
your shoulder blades as you lift your body even higher.
- Your body should be in a straight line. Your hips, feet and shoulders
should be aligned.
- Press your back with your hands to press your chin against the breast bone.
- Your body should be perpendicular to the floor. The body should
be resting on the shoulders and not on your back.
- Gaze up towards the ceiling, keep your balance, breathe normallyand hold the posture for 30 seconds to 5 minutes.
- To come out ; exhale, slightly lower the legs towards your head
and remove the hands supporting the waist back to the normal position.
- Inhale and place the waist on the floor keeping the legs straight.
- Exhaling, bring the legs back slowly to the normal position without
jerk. Don't drop your legs.
- As your legs approach the floor, don't lift your shoulders or head off
the floor. The head must stay firm on the floor.
- Don't immediately raise from the floor. Relax until your breathingresume their normal rhythm.
8/2/2019 Yoga Simplified - Mod.1
42/99
Yoga Simplified - Module 1 Page 42
sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::
- bir vPmrni biLki[a[ ai aisn krv&> n(C.- grdn aYvi kri[Drjj&mi> sKt d&:Kivi, SA#i(k|yi aYvi Ejini s>ji[gi[mi> aisn
krv&> n(C.
- miYini[ d&:Kivi[, li[C)ni dbiN, )dy k[ mgjn[ lgt) b)mir)ai[n) avAYimi> aiaisn migqg\>(Y {Yieri^eD}, kikDini[ si[ji[ yi diC an[ kin k[ ai>Kn) b)mir)mi> ai aisn
TiLv&>.- VisnL)mi> si[ji[ yi diC, nik b>F Ci[y k[ Srd) YeCi[y t[vi s>ji[gi[mi> ai aisn
krv&> ji[ea[ n(C.- sgBi n(C.
svigisnnisvigisnnisvigisnnisvigisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::
- svigisnn[ aisni[n) riN) kC[vimi> aiv[ C[. t[ bFi ri[gi[ni[ rimbiN elij C[.- ai aisn Sr)rni lgBg bFij Aniy&ai[n[ s(k|y kr[ C[ an[ lgBg bFij a>gi[
an[ g\>(Yai[n) kiy rk\tp(rB\mN s&Fir[ C[ t[mj Sr)rn) ri[gp\(tkirk SIkt vFir[ C[.- Xint>t&ai[n[ u_i[Jt kr[ C[ an[ p*ri s>v[dnt>#in[ Si>t kr) riCt pCi[MciD[ C[.
- bFi Aniy&ai[n[ tiN aip) SIkt p\din kr[ C[ t[mj Sr)rn[ CLv&> , pitL&>, s&_Q an[s&Di[L bniv[ C[.- kri[Drjj&mi> rkTp(rB\mN vFir) t[n[ nvJvn bx[ C[.- kri[Drjj&n[ tiN aip) t[n[ mjb*t, lvc)k, mZd& an[ IAY(tAYipk bniv[ C[.- p)qni rktp\viCmi> vZ(W YviY) p)qni Aniy&ai[[n) kiy vFiri[ Yiy C[ t[mj
t[ai[ c&At, cpL, zDp) an[ Uj(Yn&> (nymn kr[ C[ t[mj t[n) kiybiv[ C[.- t[ p[T t[mj siYLni Aniy&ai[ni[ (vkis kr) t[mn[ s&Di[L bniv[ C[.- ai aisn jnng\>(Y t[mj kOi[Rpidkg\>(Y {(pTy*eTr)g\>(Y}n&> (nymn kr[ C[.- ai aisn b\Mcy< piln srL bniv[ C[ t[mj v)ytip, uxk[riT, a(tSy (c>ti{nv K*bjOiydikirk C[.
8/2/2019 Yoga Simplified - Mod.1
43/99
Yoga Simplified - Module 1 Page 43
Precautions and Care :
- Avoid the Shoulder stand if your age is below 12 years.
- Avoid in case of the neck and spinal pain, injury or surgery.
- People suffering from headache, brain diseases, blood pressure
and heart related ailments should not do this pose without an expert
guidance.- Avoided in case of thyroid problems, tonsillitis, ear and eye troubles.
- Dont practice this pose if you are suffering from bronchitis, cold
or your nose is blocked.
- It must not be practiced during pregnancy and menstruation
Benefits of the Shoulder Stand :
- The Shoulder stand is called the queen of all poses. It is a great
panacea, a cure for all ills.
- Almost every muscle of the body is activated during this pose
which stimulates almost all the organs and glands in the body and
thus improves overall health.
- Improves blood circulation and immunity.
- It stimulates the nerves. Strengthens and soothes the entirenervous system.
- All the muscles get stretched and toned making one looking leaner
and feeling lighter.
- It nourishes the spinal column with enhanced blood supply.
- It stretches the spinal column making it strong, supple, flexible
and elastic.
- The muscles of the back draw a good supply of blood and are well
nourished. This makes one very nimble, agile and full of energy.
- The neck muscles get toned, massaged and benefited due to thestretch.
- It improves the thyroid functioning which controls weight and
obesity and confers youthful appearance.
- Muscles of the abdomen and thigh get toned and nourished well.
- Regulates the sex glands and pituitary glands.
- It helps maintaining celibacy and rejuvenates those who have lost
their potency.
- It is beneficial for people suffering with epilepsy, insomnia, severe
headache, hypertension, irritation, shortness of temper andnervous breakdown.
8/2/2019 Yoga Simplified - Mod.1
44/99
Yoga Simplified - Module 1 Page 44
- ap*rt&> r&(Fri(BsrN, )dyni t)v\ Fbkiri, apci[, kb(jyit, p[Tni[ d&:Kivi[,ai>trDi ni[ diCs(Ct si[ji[, gLin) tkl)Oi[, p[T an[ ai>trDi> ni ci>di, pi>D&ri[g,Crs, sirNgi>q, m*#i s>b>(>Ft tkl)Oi[ t[mj p&r&PRvn) Kim) j[v) an[k b)mir)ai[mi>svigisn aRy>t asrkirk C[.
- VisnL) ni[ si[ji[, dm, Ci>O, Bir[ {avij s(Ct zDpB[r}Vis t[mj C)Cri Vis
j[v) Visn) an[k b)mir)ai[mi> ai aisn riCt pCi[MciD[ C[.- t[ ykZt t[mj bri[Ln) vZ(Wni jyi(Fmi> riCt pCi[MciD[ C[.- )dy t[mjO[Osimi> p\iNviy&ni[ p&rvqi[ vFir) t[mn[ vF& kiy p\iNviy& p\vi(Ct kr) t[mn[ (nri[g) an[ t>d&rAt bniv[ C[.- svigisn Sr)r an[ mnmi> nvSIktni[ s>cir kr) t[mn[ nvJvn bx[ C[.- t[ min(sk tiN, jyg\ti, b[c[n) an[ udis)nti d*r kr[ C[.- mgj trf rktp\viCmi> vZ(W YviY) mnn) a[kig\ti an[ AmrNSIktni[ (vkis Yiy C[.
- ai aisn mi(skn) tkl)O j[vi A#i) ri[gi[mi> Oiydikirk C[.
07,07,07,07, CCCClisnlisnlisnlisn ::::
ppppwwww((((tttt ::::- pC[li svigisn kri[. Vis Ci[Di[ an[ k[Dmi>Y) Sr)rn[ vi>k& viL) bgn[ pgn[ F)r[ F)r[
a>g*qi jm)nn[ aD[ t[m mAtk trO n)ci li[. bgn[ CiYni p>ji jm)n srsi riK) CiYjm)n siY[ dbiv[li riKi[.
- tmiri FDn[ Sky a[Tl&> jm)nY) kiTK*N[ riKi[ an[ pg p*Nbivi[. pgni p>jian[ G*>TN s)Fi t[mj K[Mc[li riKi[.
- mAtk, KBi, pgni a>g*qi an[ CiY jm)n srsi rC[vi ji[ea[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. tmir) _(OTG*>TN trO IAYr riKi[.
- aisn Ci[Dvi miT[ pC[li CiY kmr pr T[kvi[, Vis li[ an[ pgni a>g*qi jm)n prY)uqiv) F)r[ F)r[ kmr jm)n trf liv) jm)nn[ kiTK*N[ riKi[. bgn[ CiY ki[N)a[Y)an[ pg G*>TNmi>Y) s)Fi riKi[.
- Vis Ci[Di[ an[ pg F)r[Y) jm)n pr livi[ an[ Yi[D) vir jm)n pr s&e rC)n[ airim
kri[.
8/2/2019 Yoga Simplified - Mod.1
45/99
Yoga Simplified - Module 1 Page 45
- It is helpful in poor circulation, palpitation, constipation,
indigestion, abdominal pains, colitis, throat ailments, stomach and
intestinal ulcers, anemia, piles, hernia, urinary disorders and
reduced virility .
- It cures breathing ailments like bronchitis, asthma,
breathlessness, heavy breathing and shortness of breath.
- Enlargement of the liver and spleen are cured by this pose.- The heart and lungs get an enhanced oxygen supply.
- During this pose blood flow is directed towards the heart which
improves the heart function.
- This inverted pose directs oxygen to the upper part of the lungs
making them healthier.
- It rejuvenates the mind and the body.
- It relieves tension, anxiety and depression.
- It promotes the flow of blood towards the brain which improves
memory and concentration.- This pose alleviates menstrual troubles in women.
07, Plow Pose :
Steps :
- From the Shoulder pose, exhale and bend from the hip joints and
then slowly lower your toes to the floor beyond your head.
- Keep your hands gently pressed against the floor.
- As much as possible, keep your torso perpendicular to the floor
and your legs fully extended.
- Keep your toes and knees stretched and straight.
- The head, shoulders, toes and arms should rest on the floor.- Breathe normally and hold this pose for 5 to 30 seconds while
gazing at your knees.
- To exit the pose, bring your hands onto your back again. Exhale
and while inhaling lower the waist and raise the legs off the floor.
- Slowly let the waist rest on the floor and stop bringing the legs
at 90 angle. Keep the legs straight in the knees.
- Exhaling, bring the legs back to the normal position very slowly and smoothly.
- Don't immediately rise from the floor. Relax for a while and then
get up slowly.
8/2/2019 Yoga Simplified - Mod.1
46/99
Yoga Simplified - Module 1 Page 46
sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::
- grdn aYvi kri[Drjj&mi> sKt d&:Kivi[, SA#i(k|yi aYvi Ejini s>ji[gi[mi>Clisn krv&> n(C.
- ykZt t[mj bri[Ln) vZ(Wni jyi(Fmi> an[ ai>#ip&rCni si[jin) avAYimi> pN ai
aisn TiLv&> ji[ea[.- li[C)ni a(t UMci dbiN k[ Bir[ min(sk tiNn) IAY(tmi> ai aisn krv&> n(C.- grdn aYvi kri[Drjj&mi> d&:Kivi[ k[ jkDia[li Ci[y ti[ ai aisn K*bj
sivFin)p*v.
CCCClisnlisnlisnlisnnininini fiydiaifiydiaifiydiaifiydiai[[[[ ::::
- Clisn UBi rC[vin) t[mj b[svin) Qb an[ CTi s&Fir[ C[ an[ kri[Drjj& n[
nvyi]vn p\din kr[ C[.- t[ (nt>b, kmr, siYL an[ p[Tn) aispisn) crb) d*r kr) Sr)rn[ s&Di[L bniv[ C[.- t[ Yieri^eDg\>(Yn) kiy(Y n) (k|yiS)lti vFir) UMcie vFir[ C[ t[mj jnng\>(Y n[ pN s(k|y
kr[ C[.- Avid&(pMD n[ s(k|y kr) mF&p\m[Cn[ kib&mi> riK[ C[.- bri[Dmi> rktp\viCn) vZ(W kr) Sr)rn) ri[gp\(tkirk SIkt vFir[ C[.
- apci[, kb(jyit, p[Tni[ d&:Kivi[ an[ p[Tni g^sn) tkl)Oi[ d*r kr[ C[.- dm, VisnL)ni[ si[ji[ an[ miYini d&:Kivimi> riCt pCi[MciD[ C[.- (p_iiSy t[mj k[Tl)k )dyn) (bmir)ai[mi> Oiydikirk C[.- p)qni Aniy&ai[n[ p*rt) ksrt mLviY) Sr)r t[mj kri[Drjj& mjb*t, lvc)k an[
IAY(tAYipk bn[ C[.- k[Dni s>(Fvi an[ k[Dn) akDiEmi> aRy>t asrkirk C[.- kri[Drjj&ni aIAYb>Fi[, Aniy&ai[ an[ Xint>t&ain[[ s&_Q bniv[ C[.- kri[Drjj&, mgj an[ cC[ri trO rktp\viC t)v\ bn[ C[.
- G*>TNn) piCLni, p)qni t[mj gLini Aniy&ai[ K[Mciti Ci[viY) t[mn[ p*rt) ksrt mL[ C[.- KBi, p)q an[ kmrni Xint>t& yi mjjit>t&ni[ d&:Kivi[ CLvi[ kr[ C[.- t[ CiY-pgn) K[Mc, si>Fini[ d&:Kivi[ an[ s>(Fvimi> riCt pCi[MciD[ C[.- ai aisn Sr)r an[ mnni[ Yik an[ aiLs d&r kr) t[mn[ nvJvn ap[< C[.- )dy an[ p[Tni Aniy&ai[n[ ksrt mLt) Ci[viY) t[ai[ mjb*t bn[ C[- O[Osimi> rktp(rB\mN vFviY) t[ m&limy an[ k&miSdir bn[ C[ an[ t[mn) kiy t[ Oiydikirk C[.
8/2/2019 Yoga Simplified - Mod.1
47/99
Yoga Simplified - Module 1 Page 47
Precautions and Care :
- Avoid the Plow pose in case of the neck and spinal injury or surgery.
- Also avoid in case of enlarged spleen or liver and appendicitis.
- Should be completely avoided in case of hypertension and high
blood pressure.- Extra care should be taken in case of cervical spondylitis orstiffness in the spine.
Benefits of the Plow Pose :
- The Plow pose corrects the posture and prevents degeneration of
the spine.
- Excess fat on the hips, waist, thighs and abdomen gets reduced.- It cures overweight and obesity by activating the thyroid gland.
- Increases the height by activating the pituitary gland
- This pose boosts the gonad (sex) glands.
- Activates the pancreas and thus controls diabetes.
- Enhances immunity by increasing blood flow in the spleen.
- Cures chronic constipation, indigestion and gas formation.
- Alleviates chronic asthma, bronchitis and headaches.
- Helpful in controlling liver diseases and some heart diseases.
- Back muscles are exercised which provides flexibility to the body
and the spine.- This pose cures spinal rigidity and lumbago.
- Spinal ligaments, muscles and nerves get toned up.
- There would be augmented blood supply to the spine, face and
the brain.
- The hamstrings, back muscles and neck muscles get well
stretched and exercised.
- It alleviates neuralgic back, waist and shoulder pains.- Cures cramps in the hands, joints pains and rheumatism.
- This pose rejuvenates the mind and the body, removes laziness
and fatigue.
- Heart and abdominal muscles get stretched, strengthened and
toned.
- The lungs become suppler as blood circulation is increased.
- In females plow pose is very much helpful for menstrual and
gynecological disorders.
8/2/2019 Yoga Simplified - Mod.1
48/99
Yoga Simplified - Module 1 Page 48
08,08,08,08, B&j>B&j>B&j>B&j>gisngisngisngisn ::::
ppppwwww((((tttt ::::
- jm)n pr aFi[m&K s*e jiai[. tmir&> kpiL jm)n pr riKi[.- tmir&> Sr)r tYi bgn[ pg s)Fi t[mj bgn[ pgni p>ji ji[D[li riKi[. bgn[ pg G*>TNY)
akkD an[ bgn[ pgni ai>gLi> s)Fi riKi[.-bgn[ CiYni p>ji Cit)n) nJk jm)n pr T[kvi[[. CiYn) ai>gL)ai[ a[kb)ji siY[
ji[D[l) t[mj aigLn) trO s)F) l>biv[l) an[ a>g&qi> Cit) trf l>biv[li riKi[.- bgn[ ki[N)ai[n[[ Sr)rn) nJk t[mj Ct trO UMc) riKi[ an[ CDpc) jm)n pr T[kvi[.- Vis li[ an[ bgn[ CiY upr vjn aip) tmiri mAtk an[ Cit)n[ F)r[ F)r[ jm)n
prY) uqivi[.- ni(Bpyt FDni[ Big jm)nn[ ApS[ piCLn) trO z&kivi[.-bgn[ pg s)Fi an[ akkD riKi[. G*>TN an[ pgn) G*>T) ji[Dia[li t[mj pgni ai>gLi>
s)Fi riKi[.
- tmiri siYL K[Mc)n[ t>g kri[ t[mj g&di tYi (nt>b s>ki[ci[.-Ct trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN
rC[vi ji[ea[. ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- aisnmi>Y) bCir aivvi miT[ Vis Ci[Di[ an[ F)r[Y) pC[li Cit) Ryirbid KBi an[
aiKr[ kpiLn[ jm)n srs&> livi[. CDpc) jm)n pr m*k) pC [lin) j[m aFi[m&K s*e jiai[.
sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::- kri[Drjj&, mgj, udr k[ )dyni sKt d&:Kivi, SA#i(k|yi aYvi ejini s>ji[gi[mi>
B&j>gisn krv&> n(C.- udrni v\N{ci>di} k[ sirNgi>qn) b)mir)[mi> ai aisn krv&> n(C.- kri[Drjj&mi> d&:Kivi[ k[ jkDia[l) Ci[y ti[ ai aisn K*bj sivFin)p*v.- )dyri[g an[[ O[Osini ri[gi[Y) p)Dit) jyIkta[ ai aisn krv&> n(C.- CiYni ki>Di, KBi yi grdnmi> sKt d&:Kivi[, mi[c k[ K[Mcn) IAY(tmi> ai aisn krv&> n(C.- )ai[a[ sgBi ji[ea[.
8/2/2019 Yoga Simplified - Mod.1
49/99
Yoga Simplified - Module 1 Page 49
08, Cobra Pose :
Steps :
- Lie down in prone on the chest and keep your forehead on the floor.- Keep your body and legs straight keeping the feet together.
- Keep your knees tight and toes pointing.
- Bring both the hands near the chest and rest the palms on the
floor with the fingers together pointing forward and thumbs
pointed towards the body.- The elbows should be raised towards the ceiling, close to the body.- Rest your chin on the floor.
- While inhaling slowly raise the forehead, bend the neck backwards
and then slowly raise the shoulders and chest off the floor.
- Your abdomen up to navel should rest on the floor.
- Keep your legs straight and stiff, knees and ankles together, toes
pointed.
- Tighten your thighs and contract the anus and buttocks.
- Gaze up towards the ceiling, breathe normally and hold this positionfor 5 to 30 seconds.
- To come out of the pose, Inhale and while exhaling slowly lower
your chest and then the forehead on the floor using the support
of your arms. Place the chin on the floor and return the arms back
to the prone position.
Precautions and Care :
- Avoid the cobra pose in case of severe pain, injury or surgery
of the heart, spine, brain or abdomen.
- Also avoid in case of stomach ulcers and hernias.
- It should be practiced with care in case of stiff backs.
- Not recommended for people with the heart and lung diseases.
- It should be avoided in case of the wrist, shoulder and neck pain,
cramps in those areas or a sprain of the arm.
- It must be avoided during pregnancy and menstruation.
8/2/2019 Yoga Simplified - Mod.1
50/99
Yoga Simplified - Module 1 Page 50
B&j>B&j>B&j>B&j>gisnnigisnnigisnnigisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::- B&j>gisn kri[Drjj&n[ t>d&rAt, lvc)k an[ IAY(tAYipk riK[ C[.- Cit) p*N ai aisn Oiydikirk C[.- t[ kri[Drjj&n[ t>d&rAt, lvc)k an[ IAY(tAYipk riK[ C[.- kri[Drjj&mi> rktp\viCn) vZ(W YviY) ai p\d[Sni Xint>t&ai[ t[mj mjjit>t&ai[ s&_Q bn[ C[.- kmrni[ mNki[ Ks) gyi[ Ci[y t[mj k[Dni vi ni dd ai aisn liBkirk C[.- m*#i(p>MDn) kiy(Yn) (k|yiS)lti vFir[ C[ j[ min(sk tiN GTiDvimi> sCiykir) C[.- ykZt t[mj (p_iiSyn) kiy riCt aip[ C[.
- ai aisn Yieri^eD g\>(Yn[ u_i[Jn[ cyipcyn) p\(k|yin[ v[g)l) bniv[ C[.- ai aisn c[tniAniy&k)y s>v[dn s&Fir[ C[.
09,09,09,09, d>Disnd>Disnd>Disnd>Disn ::::
ppppwwww((((tttt ::::- sim[ pg s)Fi l>biv)n[ jm)n pr b[si[.bgn[ pg a[kb)jin[ p*Nji bgn[ bij&pr siYLn[ ApS[< t[m riKi[. CiYn) ai>gL)ai[ s)F) riKi[.
-bgn[ G*>TN jm)n srsi dbiv) pg T+ir kri[, pgn) pin) jm)n pr dbivi[ an[pgn) ai>gL)ai[ s)F) kri[.
- bgn[ CY[L) jm)n siY[ dbiv) bgn[ CiY s)Fi kr) T+ir b[si[. KBi t[mj (nt>b a[ks)F) r[Kimi> rC[vi ji[ea[.
- p[Tni Aniy&ai[n[ uprn) trO K[Mc) udrptl prn&> K[MciN CLv&> kri[.- _(OTsim[n) trO IAYr riKi[ an[ AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi>
5 Y) 30 s[k>D IAYr rCi[.
- Vis Ci[Di[ an[ Sr)rn[ (S(Yl kri[.
8/2/2019 Yoga Simplified - Mod.1
51/99
Yoga Simplified - Module 1 Page 51
Benefits of the Cobra Pose :
- The Cobra pose keeps the spine healthy, supple and flexible.
- Expands and opens the chest which encourages deep breathing
and corrects the posture.
- It helps to remove the backache and neck ache.
- Keeps the spine healthy, supple and flexible.
- Augmented blood circulation in the spine region tones the nervesalong the spinal chord.
- Useful for slipped disc and sciatica.
- Tones the kidneys which help with purification of blood improving
the overall health.
- Activates the adrenal glands, which is helpful in stress control.
- This pose tones the liver and improves digestion.
- Helps the functioning of the thyroid gland which improves metabolic
activities.
- It stimulates appetite also relieves flatulence and constipation.- Improves communication between the brain and the body.
09, Staff Pose :
Steps :
- Sit on the floor. Stretch out your legs in front.
- Keep the legs close together so that entire feet touch each other.
- Rest the palms on either side of the hips with fingers pointing in front.
- Pressing the knees down, straighten up your legs.
- Stretch out your toes and press the heels firmly on the floor by
flexing your ankles.
- Sit up straight, straighten your arms and press the palms firmly
on the floor.
- The shoulders and the hips should be aligned.
- Lift the abdomen to release tension in the diaphragm.
- Look straight, breathe normally and hold this pose for about a minute.
- Then exhale and relax your body.
8/2/2019 Yoga Simplified - Mod.1
52/99
Yoga Simplified - Module 1 Page 52
sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::- li[C)ni a(t UMci dbiNn) IAY(tmi> ai d>Disn krv&> n(C.---- kri[Drjj&n) tkl)O t[mj nbLi ki>Di Frivt) jyIkta[ ai aisn TiLv&>.
dddd>>>>DisnniDisnniDisnniDisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::
- ai aisnY)CiY, pg, p)q tYi kri[Dr
jj& mjb*t an[ s&
_Q bn[ C[.- t[niY) k[Dni vi n&> dd Yiy C[.
- ai aisn Yik utir[ C[, picn s&Fir[ C[ t[mj Sr)rn) CTi pN s&Fir[ C[.
10,10,10,10, pidpidpidpid----pIpIpIpIEEEEJJJJmi[mi[mi[mi[_iisn_iisn_iisn_iisn ::::
ppppwwww((((tttt ::::
- jm)n pr d>Disnmi> T+ir b[si[.- Vis li[ an[ bgn[ CiY miYi upr s)Fi l>bivi[. tmiri bgn[ biC& bgn[ kinn[ aDk[li
an[ CY[L) sim[n) trO riK) kri[Drjj&n[ uprn) trf p*Nbivi[.- UMDi[ Vis le Vis Ci[Di[ an[ kmrmi>Y) aigLn) trO vi>ki vLi[. kri[Drjj&n[ s)F)
an[ l>biv[l) riKi[.- bgn[ CiY vD[ bgn[ pgni a>g*qi pkDi[.
tjg*qi Ort[ v)MTiL) CiYni[ a>g*qi[ pgni a>g*qi pr riKvi[.- Vis li[ , kmr K[Mci[, mAtk UMc&> kri[ an[ p)qn[ Ye Sk[ a[Tl) a>itgi[ Yi[D) vir IAYr rCi[.-Vis Ci[Di[ an[ kmrmi>Y) vFir[ vi>ki vL) mAtkn[ bgn[ CiY vrR[ li[ an[ kpiL G*>TN
pr T[kvi[. bgn[ CiYn) ki[N) jm)nn[ aDkiv)n[ riKv).- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- aisn Ci[Dt) vKt[[ Vis li[, G*>TN prY) mAtk uqiv) li[. CiY s)Fi riK) kmrmi>Y)
s)Fi YECiY miYi upr s)Fi l>biv) T+ir b[si[.- Vis Ci[Di[ an[ bgn[ CiY n)c[ le airimY) b[si[.
8/2/2019 Yoga Simplified - Mod.1
53/99
Yoga Simplified - Module 1 Page 53
Precautions and Care :
- High blood pressure patients should not perform the Staff pose.
- People with spinal problems and weak wrists should avoid this pose.
Benefits of the Staff Pose :
- The legs, arms, back and spine all get stretched and toned.
- Staff pose corrects bad posture.- Tired feet get relief from this pose.
- This pose alleviates sciatica pain.
- It improves digestion.
10, Seated Forward Bend :
Steps :
- Sit on the floor in the Staff Pose.
- Inhale, and stretch your arms up over your head lengthening and
stretching the entire spine upwards.
- Keep your arms touching your ears and the palms facing outwards.- Deeply inhale and while exhaling bend forward from the hips
keeping your spine as elongated as possible and reaching towards
your feet with your hands as you come down.
- Hold the big toes by corresponding hands, wrap your index fingersaround the big toes, with the thumbs resting on the tops of the big toes.
- Inhale and draw the head and neck forward (look up) and make
the back as concave as possible. Hold this pose for few seconds.
- Exhale and bend further from the waist, bring your head between
arms and rest the forehead on the knees and elbows on the floor.
- Take normal breaths and maintain this pose for 5-30 seconds.
- To come out, inhale and raise your head off the knees, come up
with a flat back stretching your arms and spine up as your body
comes up.- Exhale and relax the arms down.
8/2/2019 Yoga Simplified - Mod.1
54/99
Yoga Simplified - Module 1 Page 54
sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::
- kmrni[ mNki[ Ks) gyi[ Ci[y, p)qni[ sKt d&:Kivi t[mj k[Dni vi ni dd n(C.
- ziDi Yyi Ci[y k[ dmni C&mli dr(myin ai aisn TiLv&>.- sgBi ji[ea[.pidpidpidpid----pIpIpIpIEEEEJJJJmi[mi[mi[mi[_iisnni_iisnni_iisnni_iisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::
- ai aisn kri[Drjj&n[ p*Nbiv[ C[, j[niY) kri[Drjj& s&_Q bn)nvJvn p\i%t kr[[ C[ .
- t[ G*>TNn) k>Driai[, p)q t[mj KBin[ p*Nbni si>Fi, kri[Drjj&, p)q t[mj KBin[ mjb*t an[[
IAY(tAYipk bniv[ C[.- Sr)rni ai>t(rk avyvi[ mi(lS Yiy C[ tYi p[Tni ai>t(rk avyvi[ s&_Q bn[ C[.- t[ ykZt, (p_iiSy, m*#i(pMD, bri[L, Avid&(pMD t[mj jnng\(Yai[n) kiyskti t[mj ji(ty aiv[gi[ pr (ny>#iN riKvimi> mdd$p Yiy C[.- li[C)n&> UMc& dbiN,mF&p\m[C,a(nWi,siEnsiE(Ts an[ v>wyRv j[vi ri[gi[ mTiD[ C[.- s>p*N< s>v[dnt>#in[ mjb*t kr[ C[.
- mnn[ Si>t kr[ C[ t[mj a[kig\ti vFir[ C[.- min(sk tiN, udis)nti, Yik, (c>ti an[ jyg\ti t[mj miYini d&:Kivimi> riCt
pCi[MciD[ C[.- A#i)ai[n) mi(sk an[ rji[(nvZ(_i s>b>(Ft tkl)Oi[mi> riCt pCi[MciD[ C[.
8/2/2019 Yoga Simplified - Mod.1
55/99
Yoga Simplified - Module 1 Page 55
Precautions and Care :
- People suffering from slip disc, sciatica or severe back pain should
not practice the Seated forward bend pose.
- Avoid this pose in case of asthma and diarrhea.
- This pose should be avoided during pregnancy and menstruation.
Benefits of the Seated Forward Bend :
- This pose stretches, tones and lengthens the entire spine and
rejuvenates it.
- It stretches the back, shoulders and hamstrings.
- Increases flexibility in the spine, back, shoulders, hip joints and
legs and strengthens them.
- Massages the internal organs and tones up the abdominal organs.
- Stimulates the liver, kidneys, spleen, pancreas and gonads.- It stimulates appetite and digestion, relieves constipation.
- Removes excess flab around the belly and reduce obesity.
- This pose helps to cure impotency and is also useful for sex control.- It cures high blood pressure, diabetes, insomnia, infertility and
sinusitis.
- It invigorates the entire nervous system.
- This pose calms the mind and improves concentration.
- Soothes depression, stress, fatigue, anxiety and headache.
- Useful for women having irregular or painful menstruation and
menopause.
8/2/2019 Yoga Simplified - Mod.1
56/99
Yoga Simplified - Module 1 Page 56
11,11,11,11, uOTuOTuOTuOT////isnisnisnisn ::::
ppppwwww((((tttt ::::
- G*>TNmi>Y) pgn[ viL) bgn[ G*>TN upr uBi rCi[. bgn[ pgn) pin) a[kb)jiY) Yi[D)
d*r an[ siYL ji[D[li t[mj jm)nY) kiTK*N[ riKi[. bgn[
CY[L) (nt>b pr T[kvi[.- (nt>b Yi[Di aigL li[, Vis Ci[Di[ siYLn[ t>g kr) Sr)rn[ k[Dmi>Y) piCLn) trO z&kivi[.
- tmiri[ Dibi[ CiY piCLn) trO l>biv) Dibi[ p>ji[ Dib) a[D) pr m*ki[ Ryirbid jmNi[p>ji[ jmN) a[D) pr m*ki[.
- bgn[ CiYni p>ji vD[ bgn[ pgn) pin)ai[n[ dbivi[. CiYn) ai>gL)ai[n[ pgn) ai>gL)trO l>biv[l) riKi[.
- tmir&> mAtk piCLn) trO z&kivi[ an[ grdn p*Nbivi[.
- Ct trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirNrC[vi ji[ea[. ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.
- aisnmi>Y) bCir aivvi miT[ pC[li grdn s)F) kri[. Vis Ci[Di[, a[k pC) a[k CiYCi[D) Or)Y) bgn[ G*>TN upr s)Fi uBi rCi[.
sivc[t) an[ tk[dir)sivc[t) an[ tk[dir)sivc[t) an[ tk[dir)sivc[t) an[ tk[dir) :::: li[C)ni a(t UMci yi n)ci dbiN, miYini[ sKt d&:Kivi[, aiFiS)S),a(nWi, kmrni[ g>B)r d&:Kivi[ k[ grdnn) ejini s>ji[gi[mi> ai aisn krv&> n(C.
8/2/2019 Yoga Simplified - Mod.1
57/99
Yoga Simplified - Module 1 Page 57
11 , Camel Pose :
Steps :
- Come up onto your knees with your heels slightly apart and thighs
perpendicular to the floor. Rest your palms on the hips.
- Bring your hips forward so that they are over your knees.- Stretch the thighs. Exhale and bend backwards.
- Extend your left hand backwards and place the left palm over the
left heel and then right palm over the right heel.
- Press your palms against your heels with the fingers pointing
toward the toes.
- Let your head come back, opening your throat. Your neck should
be long and extended.
- Breathe slowly and regularly while focusing on a point on the ceiling.
- Maintain the pose for 5 to 30 seconds.- To release the pose first bring head into a more upright position.
- Exhale and return to the kneeling position by releasing the hands
one by one.
Precautions and Care : Those with high or low blood pressure, a
migraine headache, insomnia, serious lower back pain or neck injury
should not do this pose.
8/2/2019 Yoga Simplified - Mod.1
58/99
Yoga Simplified - Module 1 Page 58
uOTuOTuOTuOT////isnniisnniisnniisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::
- ai aisn Sr)rni lgBg bFij Aniy&ai[n[ tiN aip) aiKi Sr)rn[ ksrt p*r)piD[ C[.
- aiKi Sr)rmi> rk\tp(rB\mN vFir) Sir)(rk t[mj min(sk airi[uy s&Fir[ C[.- ai aisn Sr)rn) UMcie vFir[ C[ an[ CTidir bniv[ C[.- p)q, grdn t[mj KBini Aniy&ai[n[ tiN aip) mjb*t an[[ s&_Q bniv[ C[.- (nt>bni si>Fi t[mj kri[Drjj&, p)q an[ KBini Aniy&ai[n[ mjb*t an[[ IAY(tAYipk
bniv[ C[.- t[ G*>TN, siYL an[ CiYn[ mjb*t an[[ s&_Q bniv[ C[.- ai aisnY) kri[Drjj& pr dbiN aiv[ C[ j[ p)qn) tkl)Oi[mi> riCt pCi[MciD[ C[.- uOT/isn siYL prn) crb) d*r kr) Sr)rn&> vjn GTiD[ C[.- (p_iiSy, m*#iiSy t[mj m*#i(pMD n[ mi(lS YviY) t[mn) (k|yiS)lti an[ kiy S&w rktp\viCn) vZ(W YviY) Sr)rni z[r) kcrini[ (nkil zDp) bn[ C[.- gLini Aniy&ai[ K[Mciti Ci[viY) Yieri^eD g\>(Y ud\)%t Yiy C[.- picnt>#i an[ s>v[dnt>#in[ u_i[(jt kr[[ C[.- ai aisn Cit) tYi O[Osin[ p*Ntimi> GTiDi[ Yiy C[.
12121212{{{{aaaa},},},}, vjvjvjvj\\\\isnisnisnisn ; 12; 12; 12; 12{{{{bbbb},},},}, SSiSSiSSiSSi>>>>kisnkisnkisnkisn ; 12; 12; 12; 12{{{{kkkk}}}} bilisnbilisnbilisnbilisn ::::
ppppwwww((((tttt ::::- G*>TNmi>Y) pgn[ viL) bgn[ G*>TN upr uBi rCi[. bgn[ pgni p>ji a[kb)jiY) KBin)
pCi[Lie j[Tli d*r an[ G*>TN a[kb)ji siY[ ji[D[li riKi[.- p)q t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[j dbiv[l) riKi[.- CLv[Y) tmiri (nt>bn[ jm)n trO liv) bgn pgn) pin) pr b[s) jiai[.- bgn[ CY[L)ai[n[ bgn[ siYL u