yogasana: basic hints and suggestions
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Yoga Basic Movements
These movements are very useful to beginners, who want to start doing yoga but don't have
any experience of yoga or any other exercise.
There are several joints in our body, which needs lubrication and movements. The food weconsume supplies the lubrication and Yoga and other activities provide the movements. In
our regular life some of these joints are overused and some are rarely used which may create
problems at later stage in your life. To help these joints maintain their healthy condition Basic
Movements are necessary also they are useful to prepare your body to take up Yoga.
Benifits
As your body relaxes all your muscles also relax except those muscles, which are
used in the movements, so one can easily concentrate on the movement /
particular muscle (effort).
Aged and persons having diseases also can do these movements without much
strain.
Prerequisites for Yoga
Below 12 years of age Yoga postures should not be practiced for long duration
and asanas are to be maintained for very short duration.
Every day you should practice Yoga for at least 30 to 45 minutes to get maximum
results.
The best suited time to practice is early morning hours, but it can be practiced in
the afternoon after following food restrictions.
Food restrictions - stomach should be empty while practicing, that is you should
consume solid food 3.5 hours before practicing and liquid 1 hour before.
Place should be spacious, clean, airy, bright and away from disturbances.
Yoga should not be practiced on bare floor but keep mat or carpet below.
Clothes should be comfortable, loose, clean. Undergarments are necessary.
Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.
Women should not practice Yoga during Pregnancy and menstruation.
One should have faith in Yoga and what he is doing.
Yoga Positions or Asanas
Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health,
control over mind and power of concentration.
Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a posture that is stable and pleasant. A more broad definition of Yogasana
according to Patanjali is "Tatodwanabhighatah" which means practice of
Yogasana leads to disappearance of duality of cold-hot, sadness-joy, happiness-
sorrow and so on.
Yoga is different from exercise as it doesn't involve speedy movements, but
instead very slow and steady movements.
Yoga helps achieve relaxation which reduces stress & strain.
Very few calories are consumed during Yogasana practice and metabolism rate of
the body also drops which means reduced Aging Process.
Less food is required as digestive power is increased.
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PRE POSITION Standing
Position
Sitting Position Supine Position Prone Position
NECK MOVEMENT - 1 Aim - To
increase
the
flexibility
and
stamina of
neck
muscles.
Precaution - People
with neck
problems
like
spondylitis
should
avoid
forward
bending.
Procedure - Sit in the
VajrasanaPosition,
keep your
neck
straight,
then slowly
but without
erk bend
your neck
forward as
much as
possible, back to
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normal
position
then bend
it
backward
and then back to
normal,
then to the
right and to
the left.
NECK MOVEMENT - 2 Aim - To increase the
flexibility and stamina of neck
muscles.
Precaution - People with neck
problems like spondilytis
should avoid forward bending.Procedure - Sit in the
Vajrasana Position, keep your
neck straight, then slowly but
without jerk start rotating neck
clockwise from left shoulder to
backwards then to the right
shoulder and to front. Repeat
this in anticlockwise direction
starting from right shoulder.
SHOULDER MOVEMENT - 1
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Aim - To increase the
flexibility and stamina of neck
muscles.
Precaution - No specific
precautions.
Procedure - Sit in the
Vajrasana Position, keep your
body straight, with arms by
side. Then slowly but without
erk lift your both shoulders
upwards as much as possible
near to ears, back to normal
position.
Benefits - This posture is
useful for people with back
problems.
SHOULDER MOVEMENT - 2 Aim - To increase the flexibility and
stamina of shoulder and back muscles.
Precaution - No specific precautions.
Procedure - Sit in the Vajrasana position,
keep your body straight, fold you hands
and place left fist on left shoulder and
right fist on right shoulder, bring both
your elbows together near chest, then
slowly but without jerk rotate both these
arms in opposite direction, (left arm
anticlockwise and right arm clockwise)
Repeat this in opposite direction (rightarm anticlockwise and left arm
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clockwise).
Benefits - This posture is useful for
people with back problems.
HAND MOVEMENT - 1 Aim - To
increase
the
flexibility
and
stamina of
hand &
shoulder
muscles.
Precaution - If you
feel strain
while
lifting your
hands
above
ground
then do this
with your
handsresting on
ground.
Procedure - Relax in
Shavasana
position,
keep your
hands 6
inches
away from
your body,legs
separated
with 12
inch
distance
between
them, lift
your hands
1 to 1.5
inch above
ground andslowly
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rotate them
towards
head
without
bending
elbows,keep the
hands
parallel to
the ground
till both the
palms
meet, place
left palm
on right
palm and
stretchhands
upwards
and legs
downwards
for 5 to 10
seconds,
then slowly
but without
erk rotate
both the
hands back
to the
normal
position
via the
same path.
Benefits -
This
posture is
useful in
increasingthe
strength of
neck,
shoulders
and the
stretching
helps retain
normal
posture.
HAND MOVEMENT - 2
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Aim - To
increase
the
flexibility
and
stamina of hand &
shoulder
muscles.
Precaution - do not
bend
elbows
while
doing this.
Procedure
- Relax inShavasana
position,
keep your
hands 6
inches
away from
your body,
legs
separated
with 12
inch
distance
between
them, raise
your hands
above
ground and
slowly take
them
towards
headwithout
bending
elbows,
place both
hands on
the ground,
stretch
hands
upwards
and legs
downwardsfor 5 to 10
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seconds.
Then
slowly but
without
erk bring
both thehands back
to the
normal
position
via the
same path.
Benefits -This
posture is
useful in
increasingthe
strength of
neck,
shoulders
and hands,
the
stretching
helps retain
normal
posture.
HAND MOVEMENT - 3
Aim - To
increase
the
flexibility
and
stamina of
hand &shoulder
muscles.
Precaution - If you
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feel strain
while
lifting your
hands
above
groundthen do this
with your
hands
resting on
ground.
The
movements
should be
slow and
continuous.
Procedure - Relax in
Shavasana
position,
keep your
hands 6
inches
away from
your body,
legs
separated
with 12
inch
distance
between
them, lift
your hands
1 to 1.5
inch above
ground and
slowly
rotate themtowards
head
without
bending
elbows,
keep the
hands
parallel to
the ground
till both
forearmscross, in
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this same
cross
position
raise the
arms above
and on tothe
stomach,
then slowly
bring both
the hands
back to the
normal
position.
Benefits -
This
posture isuseful in
increasing
the
strength of
neck,
shoulders
and the
stretching
helps retain
normal
posture.
LEG MOVEMENT - 1 Aim - To
increase the
flexibility
and stamina
of legs &
hip muscles.
Precaution - The
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movements
should be
slow &
continuous.
Procedure -
Relax inSupine
position,
keep your
hands
around head
rotating
them side
ways, then
lift your left
leg and
bring it near to the hip,
repeat this
procedure
for the right
leg. Then
slowly bring
both the
hands back
to the
normal
position.
Benefits -
This helps
development
of the leg
muscles and
hip joints.
LEG MOVEMENT - 2
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Aim - To
increase
the
flexibility
and
strength of legs & hip
muscles.
Precaution - The
movementsshould be
slow &
continuous.
Do not
bend the
knees.
Procedure - Relax in
Supine
position,
keep your hands close
to your
body, then
lift your
left leg 30
to 40
degrees
above
ground
level and
rotate it inthe
clockwise
direction
without
bending
knees,
repeat this
procedure
for the
right leg.
Benefits -
This helps
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leg
muscles
and hip
oints.
LEG MOVEMENT - 3 Aim - To
increase
the
flexibility
and
stamina of
legs & hip
muscles.
Precaution - The
movements
should beslow &
continuous.
Do not
bend the
knees.
Procedure - Relax in
Supine
position,
Move your
hands
around and
place them
at shoulder
height,
parallel to
the ground,
then lift
your left
leg and
turn it tothe right
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side as far
as possible
touching
the ground.
Repeat this
procedurefor the
right leg.
Then
slowly
bring both
the hands
back to the
normal
position.
Benefits -
This helpsleg
muscles
and hip
oints.
KNEE MOVEMENT - 1 Aim - To
increasethe
flexibility
and
strength of
knee &
waist
muscles.
Precaution
- Themovements
should be
slow &
continuous.
Procedure - Relax in
Supine
position,
Move your
hands
aroundyour head,
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then bend
your left
leg in knee
and rest
foot near to
hips , thenturn the
knee to the
right side
as far as
possible.
Repeat this
procedure
for the
right leg.
Then
slowly bring both
the hands
back to the
normal
position.
Benefits -
This helps
knee joints
and hip
oints.
KNEE MOVEMENT - 2 Aim - To
increase the
flexibility
and
strength of
knee &
waist
muscles.
Precaution- The
movements
should be
slow &
continuous,
don't takeunnecessary
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strains
while
performing
this
exercise.
Procedure - Relax in
Supine
position,
Move your
hands
around your
head, then
bend your
legs in knee
and rest feet
near to hips, then turn
the legs to
the left side
as far as
possible,
touch the
left knee to
the ground
and turn the
neck to the
right side
and relax
all the
muscles,
continue
normal
breathing,
then slowly
bring both
the hands
back to thenormal
position.
Benefits -
This helps
knee joints,
hip joints
and also the
spinal
column.
KNEE MOVEMENT - 3
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Aim - To
increase the
flexibility
and
strength of
knee &waist
muscles .
Precaution
- Themovements
should be
slow &
continuous,
don't take
unnecessary
strains
while
performing
this
exercise.
Procedure - Relax in
Supine
position.
Move your
hands
around your
head, then
bend your
legs in knee
and rest feet
near to hips
, keep 12
inches
distance
between
them, then
turn the left
leg to the
right side to
touch theright toe,
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press the
right leg to
the left
thigh, relax
all the
muscles,continue
normal
breathing.
Repeat this
for right
leg, then
slowly
bring both
the hands
back to the
normal position.
Benefits -
This helps
knee joints,
hip joints
and also the
spinal
column.
Preparatory Movements (click below mentioned links for more
details)
1 2 3 4 5 6 7 8 9 10 11 12
Preparatory Movements
Yogic practices create lot of strain on different organs or parts of the body, our body shouldhave enough strength to bear this, one should build this stamina with practice. The
preparatory movements provide just the same and help you build the necessary strength and
prepare the whole body for Yogasana.
Following precautions should be taken while performing these movements -
1 Movements should be without jerk or swings.
2 Movements should be slow and smooth.
3 Movements to be tuned with breathing.
Normal Breathing Principles 1 When the physical movements is in the direction of gravitational pull, i.e.
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downwards, exhaling should take place.
2 During upward movement, inhaling should take place.
3 When there is no movement, normal breathing should be resumed.
PREPARATORY MOVEMENT PREPOSITIONS
Stand
with 1 to
1.5 feet
distance
between
legs,
hands
straight
and
resting
the palms
on the
sides of
the
thighs,
look
straight.
This
posture
makes
balancingof the
body
easy.
PREPARATORY MOVEMENT - 1 In
preposition,
inhaling
raise both
the hands
above the
head
slowly
keeping the
distance
same
between
them.
Thenexhaling
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slowly start
bending
down in the
waist till
the palms
touch theground,
keep the
head
pressed
towards the
knees.
Then
exhaling
slowly start
bending
down in thewaist till
the palms
touch the
ground,
keep the
head
pressed
towards the
knees.
Exhailing
bring the
arms back
to the
normal
preposition.
PREPARATORY MOVEMENT - 2
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In preposition, inhaling raise both the hands from sides, slowly bringing them at
shoulder height and parallel to the ground.Then exhaling slowly start bending forward in the waist, touch the thumb of
right foot by your left hand, keeping the right arm straight above.
Inhaling take position as in 1.
Then exhaling slowly start bending forward in the waist, touch the thumb of left
foot by your right hand keeping the left arm straight above.
Inhaling take position as in 1.
Exhaling bring the arms down to the normal preposition.
PREPARATORY MOVEMENT - 3
In preposition, inhaling raise both the hands from sides, slowly bringing them at
shoulder height and parallel to the ground.
Then exhaling slowly start bending forward in the waist, touch the thumb of
right foot by your left hand, keeping the right arm straight above.
Inhaling take position as in 1.
Then exhaling slowly start bending forward in the waist, touch the thumb of leftfoot by your right hand keeping the left arm straight above.
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Inhaling take position as in 1.
Exhaling bring the arms down to the normal preposition.
PREPARATORY MOVEMENT - 4 In
preposition,
inhaling
bring both
the hands
on waist in
such a way
that fingers
come to the
front sideand thumb
to the back.
Then
exhaling
slowly start
bending
forwards in
the waist
keeping
kneesstraight.
Try to
bring the
head
between
the legs.
Inhaling
take
position as
in 1.
Thenexhaling
slowly start
bending
backwards
in the waist
keeping
knees
straight.
Try to bend
as much as
possibleand
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maintain
your
balance.
Inhaling
take
position asin 1.
Exhaling
bring the
arms down
to the
initial
position.
PREPARATORY MOVEMENT - 5 In
preposition,
inhaling
bring both
the hands
on waist in
such a way
that fingers
come to the
front sideand thumb
to the back.
Then
exhaling
slowly start
bending
forwards in
the waist
keeping
kneesstraight.
Try to
bring the
head
between
the legs.
Inhaling
take
position as
in 1.
Then
exhaling
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slowly start
bending
backwards
in the waist
keeping
kneesstraight.
Try to bend
as much as
possible
and
maintain
your
balance.
Inhaling
take
position asin 1.
Exhaling
bring the
arms down
to the
initial
position.
PREPARATORY MOVEMENT - 6
In preposition, inhaling bring both the hands on waist in such a way that fingers
come to the front side and thumb to the back.
Then exhaling slowly bend forward in the waist.
Inhaling rotate to the left in the waist and try to attain position no. 2 as in
Preparatory Movement 5.
Continue inhaling and rotate backwards as in the position 4 in Preparatory
Movement 4.
Exhaling further rotate to the right and attain the position no. 4.
Continue exhaling rotate to the front and take position no.2, as above.
Inhaling, rotate to the right and take position no.5 above.
Continue inhaling, rotate backwards, and take the position no.4 above.
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Exhaling further rotate to the left and attain the position no. 3 above.
Continue exhaling and rotate to the front and attain the position no. 2 above.
Inhaling raise the waist and attain the position no. 1 above.
Exhaling bring the hands down to the normal position.
PREPARATORY MOVEMENT - 7
Bring both the hands on the waist.
Bend the neck forward as much as possible. The chin should get fixed into the
pit below the Adam's Apple.
Straighten the neck.
Bend the neck backward so much that its front side feels the strain.
Straighten the neck.
Bend the neck on the left shoulder creating pressure on the right side.Straighten the neck.
Bend the neck on the right shoulder creating pressure on the left side.
Straighten the neck.
Bring both the hands down and come to the initial position.
PREPARATORY MOVEMENT - 8 Keep both
the handson the
waist.
Bend the
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neck
forward at
ease.
Rotate the
neck round
to the leftand have
the
position
No.6 of
Preparatory
Movement
type 7.
Rotate the
neck
further to
the back and have
the
position
No.4 of
Preparatory
Movement
type 7.
Then rotate
the neck to
the right
and bring it
on the right
shoulder
(Position
No. 8 of
Preparatory
Movement
type 7).
Rotate the
neck down
to the front(Position
No.2
above).
Now start
rotating the
neck to the
right as in
Position
No.5
above.
Rotate theneck
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further to
the back as
in Position
No.4
above.
Then rotatethe neck to
the left and
keep it on
the left
shoulder as
in Position
No.3
above.
Rotate the
neck down
to the frontas in
Position
No.2
above.
Straighten
the neck.
Bring both
the hands
down and
come to the
initial
position.
PREPARATORY MOVEMENT - 9
In preposition, inhaling raise both the hands up above the head as in the position
no. 1 in Preparatory Movement 1.
Then exhaling slowly bend forward in the waist and try to touch the fingers tothe ground as in the position no. 2 in Preparatory Movement 1, then bring palms
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together and keep knees straight.
Inhaling rotate to the left in the waist and try to attain position no. 2 Preparatory
Movement 5.
Continue inhaling and rotate backwards as in the position 4 in Preparatory
Movement 4.
Exhaling further rotate to the right in the same bent position.Continue exhaling rotate to the front and take position no.2 as above.
Inhaling, rotate to the right and take position no.5 above.
Continue inhaling, rotate backwards, and take the position no.4 above.
Exhaling further rotate to the left and attain the position no. 3 above.
Continue exhaling and rotate to the front and attain the position no. 2 above.
Inhaling raise the waist and arms stretched above your head.
Exhaling bring the hands down to the normal position.
PREPARATORY MOVEMENT - 10 In preposition,
inhaling raise both
the heels, then
hands from front
to the shoulder
level, keep them
parallel to the
ground.
Then exhaling
slowly start
bending down in
the knees, sit on
the toes, try to
maintain the
balance with the
stretched arms.
Inhaling raise your
body and take
position as in 1.
Exhaling bring the
arms back to the
normal
preposition.
PREPARATORY MOVEMENT - 11
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Bend the left hand in the elbow and raise it to
the level of 90 degree angle. The arms and
the elbows be kept close to the body.
Catch the wrist of the left hand by the right
hand lightly.
Close the fingers of the left hand and rotate
the wrist slowly from left to right
anticlockwise and complete the cycle.
Then rotate the wrist of the left hand from
right to left clockwise and complete the cycle.
Bring the right hand down.
Bring the left hand down and take the initial
position. Now take up the right hand and
repeat the above mentioned process.
PREPARATORY MOVEMENT - 12 Bend the left leg in
the knee and raise it
to the level of 90
degree angle.
Hold the thigh of
the left leg with
both the hands and
be stable.
Now rotate the foot
of the left leg in the
ankle from left to
right anticlockwise
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and complete the
cycle.
Then rotate the
same foot from the
right to left
clockwise andcomplete the cycle.
Bring both the
hands to their
places.
Bring the left leg to
its place. Now take
up the right leg and
repeat through the
above mentioned
process.