(2021-22) ATMA
YOGA: The journey of the self Through the self To the self In the midst of this pandemic Let's walk,breathe and pause A way of moving into stillness Let's focus, and find our balance; Realize our Strength, Energy & Beauty to body, mind & soul. Hold your breath.... keep awareness of your breath, and every moment will be a meditation.... Letting go... Is the hardest asana Now take this opportunity To find our inner essence Let's start our journey... Be with yoga Be healthy 2
MESSAGE FROM THE PRINCIPAL It is my proud privilege to felicitate the new digital initiative of the vibrant NCC unit of Providence Women’s College -- ATMA . It is, indeed, a timely step, a thoughtful intervention, much needed for a community struggling under the stubborn clutches of a merciless pandemic. Yoga, the gift of the East, is a time-tested solution for stress and anxiety and a powerful tool to harmonize one’s body and mind. Setting aside an hour or it's half for Yoga every day in one’s routine can work wonders to keep the mind and body in balance, which is an essential prerequisite for a healthy life. The world today witnesses an unprecedented era of chaos, threatened by the tiny Coronavirus mutating in split seconds and claiming crores of human lives. All of us, in one way or the other, stand affected -- physically, materially, socially, and above all psychologically. Rising to the occasion, the NCC unit of our college extends a hand of relief through this magazine digitally reaching out to students and teachers who are equally torn apart by untold work pressures. The NCC has always been at the forefront of every single event of social importance spearheaded by this prestigious institution and I congratulate the team for keeping its flag flying, for upholding the legacy of Providence, undeterred by times so tough. I am sure that this endeavor in a way, will light up the dark and difficult pathways of today leading us across its slippery floor towards a hopeful and healthy tomorrow. Dr. (Sr.) JASEENA JOSEPH PRINCIPAL 3
Major Bhavana Tripati Adm officer of 9(K) Girls BN NCC Yoga is just not about the Asanas and Pranayama. It a continuous process of knowing to self and taking care of not only the body but your mind and soul. In today's scenario it is indeed a necessity to prevent ourselves from all the negativity around us. Because being happy is the most important and this should be the aim of everyone to be happy and make others happy. Yoga helps us to fight many physical ailments as well as it keeps our mind and soul calm. To publish a Digital Magazine on Yoga Asanas is brilliant idea. This noble work done by the teachers and cadets of Providence Women's College is truly inspirational. It will lighten the path for many people and it will be privilege to watch people getting benefitted by this. I extend my heartfelt wishes to you all for the success of magazine. May this magazine touches and changes the lives of many. Congratulations and good luck. - Major Bhavana Tripati 4
Captain Lini E ANO Providence Women's College My heart brims with great joy and happiness on the digital releasing of 'Athma'. I extend my hearty congratulations to our principal Dr. Sr Ashmitha , and my dear ncc cadets. The editorial board deserves a special congratulatiom on their outstanding efforts. - Captain Lini E 5
Anusree p EX-NCC Cadet (2015-18) േയാഗ എ ും ഉണർവ് തരു ഒ ാണ്. ഓേരാ ദിവസവും കുറ ് സമയം േയാഗ െച തിനായി മാ ിെവയ് ു തിലൂെട ആ ദിവസേ ു മുഴുവൻ എനർജി കി കയാണ്. േയാഗ മാ തേമ ശാരീരികവും മാനസികവുമായി ഉണർ ് നൽകു ു എ , മ പല വ ായാമ മുറകള ം ഒരു ദിനചര െയ േപാെല കൂെട ൂ ാൻ കഴി ാൽ വളെര ന താണ.് ഇ െ േകാവിഡ് കാലഘ ിൻ ആേരാഗ ിെ വില അ തേമൽ വലുതാണേ ാ. േയാഗ ദിന ിൽ NCC യുെട ഭാഗമായി ചില വ ായാമ ൾ സുഹൃ ു ൾ ് പരിശീലി ി ാനും പരിചയെ ടു ാനും കഴി െ പസിഡൻസിെല ആ ദിവസ ളിെല ഓർമകൾ ഇ ും സേ ാഷം പകരു താണ്. അേത േപാെല തെ ലിനി മിസിെ യും ഹി റി ഡി ാർ െ് മൻെ യും സേ ാർ ം, എ ാവർ ും നെ ാരു േയാഗാ ദിനം േനരു ു അേതാെടാ ം ATMA ും എ ാവിധ ആശംസകള ം.
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EDITORIAL CDT ARYA SUDHAKARAN KL19 SWA 195874 ‘Presence of mind is the strongest weapon of the battle of life’ Being in the midst of the COVID 19 pandemic, the most important challenge was to remain focused and productive. When settling on the theme of yoga, we were a little confused about what to include and what not. Putting a magazine together was a hard row to hoe. The images, articles, and ideas that we scribbled and included carry the aspirations and hard work of the entire editorial crew and our NCC unit. The purpose of ATMA is to emphasize the essence of yoga, to realize the strength and beauty of our life, without any expectations and excuses. And to practice discovering our inner self through various yoga asanas. I am grateful to our beloved ANO, Lini Ma’am for entrusting us with this responsibility. I am once again thankful to all those who have contributed and supported us in this venture. Hope our small idea is a great help and fun for all those who are interested in Yoga. -8-
േയാഗ ഒരു ജീവിതചരൃ േയാഗ എ ാൽ കൂടിേ രൽ എ ാണർ ം. വ ികള െട േബാധവും പപ േബാധവും ത ിലു ലയനമാണ് േയാഗയുെട പരമമായ ല ം. രാജേയാഗം,ഹഠേയാഗം, \" ാനേയാഗം എ ി െന സ ം ശരീര ിെ േയാഗശാസ് തം വിവിധ മാർഗ ൾ ആയി \"ആേരാഗ നിലെയകുറി ് വ മായ ധാരണ പര ു കിട ു ു. പൗരാണിക താ ിക ഉ ായിരി ുക എ ത് വളെര പാധാന േമറിയ ഒരു കാര മാണ് ഗ ളിലും,േവേദാപനിഷ ുകളിലും േയാഗെയ പ ിയു പരാമർശ ൾ ചിതറി ിട ്. പത ലി മഹർഷിയുെട േയാഗസൂ തം, സ ാമി സ ാ രാമെ ഹഠേയാഗ പദീപിക, േഘരൺഠാ മുനിയുെട േഘരൺഠാസംഹിത തുട ിയ ഒേ െറ കൃതികൾ േയാഗ ശാസ് ത ിേല ് െവളി ം വീശു വയാണ്. യാെതാരുവിധ ഉപകരണ ള െടയും സഹായമി ാെത ആർ ും എള ിൽ പരിശീലി ാവു താണ് േയാഗ. എ ിലും േയാഗ പരിശീലനം തുട ു തിനുമു ് ചില ത ാെറടു കൾ ആവശ മു ്. സ ം ശരീര ിെ ആേരാഗ നിലെയകുറി ് വ മായ ധാരണ ഉ ായിരി ുക എ ത് വളെര പാധാന േമറിയ ഒരു കാര മാണ്. കഴിയു തും ഒരു ഗുരുവിൽ നി ും തെ പഠി ുക.അനുേയാജ മായ ഒരു സമയം കെ ുക. മധ ിേലാ പാതിരാവിേലാ േയാഗ െച രുത്.മ ് േജാലികളിൽ ഏർെ ടു തിനു മു ായി മന ം ശരീരവും ഏ വും ശാ മാ യിരി ു സമയമാണ് േയാഗ പരിശീലന ിൽ ഉ മം. പഭാതം തെ യാണ് ന സമയം. കഴിയു ത ശു വായു കി ഇടം േയാഗ െച ാനായി െതരെ ടു ണം. വസ് ത ൾ അയ തായിരി ണം. നിത വും ഒേരസമയ ് േയാഗ െച താണ് ഗുണം. പരിശീലന ിന് മു ് ആഹാരം കഴി രുത്.കുളികഴി ് േയാഗ െച ത് ഗുണകരം പരിശീലന ിെ തുട ിൽ അ ം േപശിേവദന ഉ ാകും. എ ാൽ നിത പരിശീലനവഴി അത് മാറി ി ം. പഠി ുേ ാൾ ഒരു ആസനം പലതവണ െച ക പഠി േശഷം പലതവണ െച ാെത ഒേര നിലയിൽ തെ കൂടുതൽ സമയം നിൽ ുക.േയാഗ പഠന ിനും ചികി യ് ും ഇ ് േലാക ിൽ െപാതുേവ വലിയ അംഗീകാരമാണ് ലഭി ി ത്. അ െന ഒരു നവജീവൻ ലഭി ി േയാഗവിദ വളെര ലളിതവും ആേരാഗ കരവുമാണ്. പകൃതിദ മായ ജീവിതചര യിേല ു മനുഷ െ പയാണ ിന് നാ ിയായി നമു ിതിെന കാണാം. േയാഗയിലൂെട പൂർ ആേരാഗ വ ായ മത- മാ ര ൾ ഇ ാ ഒരു േലാക ിെ പുനർജനനം.”േലാകാസമസ്താ സുഖിേനാഭവ ു “എ വാക ം സാ ാത്കരി െ ടാൻ നാെമ ാവരും േയാഗ സംസ്കാരെ ഒരു ജീവിതചര ആേ ിയിരി ു ു. -9-
YOGA : A means to seek our innerslf YOGA: A path of selfless action, discipline, devotion, knowledge and a means to experience God. Yoga encompasses a variety of systems of practices that outline ourselves to unite our body, mind, and soul. Yoga means the union of our body. Yoga ensures our personnel and social well-being. Specifically, there is no \"right\" or \"wrong\" way to practice yoga. We need to allow ourselves to let go of such labels and resist our impulse to compare with anyone else. We all are born different and our body is built differently. To practice, yoga means to know our self. It is an encounter with oneself, It connects us to reality inside the life context. A major question that will arise will be when to practice Yoga? Dawn and dusk are considered the best time to practice Yoga. Morning yoga helps us to start our day with positive energy. It changes our bodies and boosts our energy levels. And an evening Yoga help to relax from our stressful busy life. Even if these times are impossible, it's good to put aside a specific time in our day to enjoy our practice. A place to practice Yoga is also an important factor that we need to follow, It's good to practice from a ventilated room with a comfortable temperature. Yoga should be done on empty stomach, it is better to drink water before or after yoga practice to avoid becoming dehydrated. Do not practice yoga directly after eating. After a meal, at least give one hour break to start yoga. It's preferred to wear comfortable and loose clothes during our yoga time. Do not wear tight cloth as they restrict our movements. It is suggested to do Yoga on a mat or blanket. Lack of a mat/ blanket can increase the chances of injury or soreness. To stay motivated and to do our daily yoga practice is too challenging. But it's better to make yoga a part of our morning ritual. At times it's difficult to continue our daily routine and at such times it's too distressing if our head wants to do yoga, but we find ourselves incapable of doing anything. And it adds further to our stress. And our only solution is to battle our mind and connect to ourself. As long as we roll our mat and make an effort, we can easily get into the rythem of yoga. Cdt.Arya Sudhakaran BSc.Phy , 3rd yr -10-
HATHAYOGAS -11-
BALANCING POSES Balance asanas helps in relieving stress and reducing inner tension. Also, they improve focus, concentration and memory -12-
ARDHCHANDRASANA (half moon) How to do Ardhchandrasana : 1. Begin in Triangle Pose (trikonasana) with the right leg forward. Bend your right knee softly and bring your left hand to your hip. 2. Bring your right hand to the floor in front of your right foot. Your hand should be under your shoulder when you are in the full pose, so in order to set it up in the correct position, place it about a foot in front of and 5 or 6 inches to the right of your right foot. Tent your hand so that just your fingertips on the floor. 3. Begin to straighten your right leg while simultaneously lifting your left foot off the floor. Keep your left leg as straight as possible. 4. Open your hips, stacking the left hip point on top of the right hip point. 5. Bring your left leg straight and parallel to the floor. Flex your left foot strongly with the toes pointing toward the left side of the room. 6. When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest and making a straight line with the right and left arms perpendicular to the floor. 7. Finally, turn your head so that your gaze is lifted toward your upraised left fingertips. 8. The balance here for around five breaths before releasing the left leg to the floor and repeating the pose on the other side. Benefits of Ardhchandrasana : ● It helps to strengthen ankles, knees, and legs. ● Root thighbones to help alleviate back pain. ● It strengthens the abdomen, buttocks and spine. ● Open chest and shoulders. ● It improves your digestion. -13-
TRIKONASANA (triangle 2) How to do Trikonasana : 1. Stand straight with your legs apart. The distance between your legs should be a little more than the span of your shoulders. 2. Inhale. Raise your right hand straight above your head. The right arm should be parallel to the right ear. 3. Exhale. Bend your torso at the waist, to your left side. 4. Simultaneously, slide your left arm down along your left leg till your fingers are at your ankle. 5. At this point, your right arm must be horizontal as your head is tilted left. 6. Hold the pose with your knees and elbows straight. Hold the position for 30 seconds. 7. Inhale. Straighten yourself How to do Trikonasna : •Increases stability. •Stretches and lengthens the spine. It can reduce stiffness in the spine and back. • Opens the hip and shoulders. • Stimulate your organs. • Reduces stress. -14-
VEERBHADRASANA (warrior 1) How to do Veerbhadrasana : 1. Begin standing, then step your right foot forward about four feet. With your foot parallel and toes pointing to the top of the mat, bend your knee into a lunge. 2. Keep your left leg straight behind you and turn your left heel in at approximately 45 degrees. Raise your arms straight above your head, keeping your shoulders pressed down. 3. Squeeze your shoulder blades together and downward, and lift your chin to gaze at your hands overhead. Benefits of Veerbhadrasana: ● Stretches the chest and lungs, shoulders and neck, belly, groins . ● Strengthens the shoulders and arms, and the muscles of the back. ● Strengthens and stretches the thighs, calves, and ankles. -15-
VEERBHADRASANA (warrior 2) How to do Veerabhadrasana: 1. To begin with, stand in Tadasana 2. As you inhale, raise your arms parallel to the floor, keeping your shoulders down and your neck long. 3. As you exhale, bend your right knee, keeping your knee over your ankle. If needed, slightly adjust the position of your feet and legs to find stability in the pose 4. Roll the top of your thigh down towards the floor on the right. Press down through your big toe to balance that action 5. Press the top of your left thigh back, and ground the outside of your left foot into the floor 6. Draw your lower abdomen in and up and lengthen your spine. Extend through your collarbones and fingertips. Bring your chin slightly in and back to align your neck with your spine. Look over your right hand 7. Stay in this pose for 5 breaths. To come out of the pose press into your feet and straighten your legs as you inhale. Switch the orientation of your feet and repeat on the other side Benefits of Veerabhadrasana: ● Stretches the inner thighs, ●groin, and chest. Strengthens the legs, abs, ●and arms. Increase stamina. ● Relieves backaches, especially through second trimester of pregnancy. -16-
VEERBHADRASANA (warrior 3) How to do Veerbhadrasana: 1. Stretch your body from your fingertips all the way through your lifted heel. 2. Gaze at the floor a few feet in front of your body. Hold the pose for 30 seconds. 3. To release, exhale as you softly lower your left foot back to the floor, coming again into Warrior I. Benefits of Veerbhadrasana: ● Strengthens back, hips, thighs, knees, ●shoulders, ankles, and legs. Improves a sense of balance, coordination, ●and focus. Tones core muscles, hips, and abdomen. -17-
VEERBHADRASANA (warrior 4) How to do Veerbhadrasana: 1. Stand straight with your feet together, in tadasana. 2. Step your right foot back about 4 feet. 3. Turn your foot out 45 degrees to the side. 4. Bend your left knee at a 90-degree angle. 5. Keep the hips and torso facing to the side. 6. Raise your arms up at shoulder level and reach out 7. Slide your right hand down the right side and lift the left arm over your head. 8. Stay for 5 breaths. Benefits of Veerbhadrasana: ● Strengthens the thighs, knees, and ankles. ● Strengthens the upper back, shoulders, and arms. ● Stretches the abdomen, chest, and groin. ● Energises and builds emotional strength. -18-
VEERBHADRASANA- 5 (mountain in feet wide) How to do Veerbhadrasana/Warrior 5: 1. Stand in straight on your feet. 2. Separate your legs and try to keep them from 3 to 4 feet away from each other. 3. Turn your left foot in between 45 to 60 degrees, and turn the right foot back to 90 degrees. 4. Align your right ankle with your left heel. 5. Slowly raise your hands until the hands get straight to your shoulders. Benefits of Veerbhadrasana: •Strengthens your shoulders, arms, legs, ankles, and back. •Opens your hips, chest, and lungs. Improves focus, balance, and stability. •Encourages good circulation and respiration. •Stretches your arms, legs, shoulders, neck, belly, groins, and ankles. •Energizes the entire body. -19-
NATRAJ ASANA (dancers pose) How to do Natraj Asana: 1. To begin with, stand in the Tadasana. 2. Breathe in, and lift your left foot, such that the heel is placed towards the left buttock and your knees are bent. Your entire body weight must be placed on your right foot. 3. Then, push the ball of the right thigh bone into the hip joint, and pull the kneecap up so that your standing leg is strong and straight. 4. Keep your torso upright. Grasp the left foot from the outside with the left hand. You must make sure your lower back is not compressed. So, make sure your pubis is lifted towards your navel. And as you do that, press your tailbone to the floor. 5. Begin to lift your left foot up, away from the floor and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Your right arm must be stretched forward, such that it is parallel to the floor. 6. Hold this pose for about 15 to 30 seconds. Release, and repeat on the other side. Benefits of Natraj Asana: • It gives strength to your chest, ankles, hips, and legs. • Increases your metabolism and helps in weight loss. • It gives your groin, abdominal organs, and thighs a good stretch. • Your posture is improved, and balance is increased. • It helps better your digestion. -20-
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PARVOTANASSAN (bending to knee) How to do parvotanassan : 1. Stand erect and tall in Mountain Pose also known as Tadasana. 2. Bring the left foot two to three feet behind the right one, and move into the pyramid stance. 3. Place your hands behind your back in reverse prayer position. 4. Keeping your hips square to the front, exhale; hinging from the hips, bend forward over the right leg. 5. As you breathe in, lengthen your spine, and as you breathe out, bring your torso towards the thigh. 6. Relax and hold this position for three to five long breaths. Now gently release the posture, and come back to Tadasana. Benefits of parvotanassan : •Calms the brain. •Stretches the spine, shoulders and wrists (in the full pose), hips, and hamstrings. •Strengthens the legs. •Stimulates the abdominal organs. •Improves posture and sense of balance. •Improves digestion. -22-
GARUDASANA (eagle pose) How to do Garudasana 1.Stand in Tadasana. 2.Bend your knees and lift your left foot up to cross it over the right one. 3.Ensure that right foot is firmly placed on the floor and the left thigh is over the right thigh. Your left foot’s toes should be pointing downwards. 4.Bring your arms forwards while keeping them parallel to the floor. 5.Cross the right arm over the left one and bend your elbows so that your arms are now perpendicular to the floor. Ensure that the back of your hands are facing each other. 6.Slowly turn the hands so that the palms face each other. Pressing the palms together, stretch the fingers upwards. 7.Keeping your gaze focused at one place, stay in this pose for a couple of breaths. ...Benefits of Garudasana It strengthens ankles and increase flexibility in shoulder joints. Develops a sense of balance and coordination. Regulates the functioning of kidney and cures prostate problems.Stretches calves, shoulders,upper back,hips and thighs. .Improves concentration of meditative practices. .Helpful in getting rid of urinary problems. .Prevents cramps in the calf muscles. -23-
PARSVAKONASANA How to do parsvakonasana 1.Stand straight with your legs about a meter-and-a-half apart. Inhale and stretch hands out to both sides. 2.Raise the arms sideways at the shoulder level.While exhaling, turn right foot to the right side bending your leg at the knee joint and move sideways till the right hand touches the ground outside the right foot; 3.Stretch the left hand straight forming a right angle. 4.In the final posture spine must be kept straight and the left foot flat on the floor. 5.Hold the posture for 30 seconds breathing normally. Benifits of Parsvakonasana .Relieves stiffness in the shoulders and back. .It also strengthens the legs, knees, and ankles .Helps in toning abdominal muscles . This yoga pose is good for the health of the heart .Effective in controlling constipation .Provides a deep stretch to the groins and hamstrings .Improves stamina .Helps to increase lung capacity -24-
GARUDASANA 2 (flying eagle)(hand feet spread) How to do Garudasana 2: 1. Stand tall with your toes straight such that the four corners of your feet are firmly pressed on the mat. 2. Spread your legs wide and stand on your toes. 3. Push your chest up while spreading your arms up on either side of your head with fingers spread like feathers. 4. Tilt your head back and hold the position for a while. 5. For releasing the position, bring your legs back to the former position and drop your hands towards your sides. Benefits of Garudasana 2: * Stretches your arm muscles and ankles. * A good exercise for your spines * Increases blood circulation * Improves concentration *Helps in calming your mind * Keeps your breathing healthy. -25-
PARSHAVOTTANSAN (hands in prayer in back) How to do Parshavottasan : 1. First, you need to do Warrior Pose I (Virabhadrasana I). 2. Keep your one leg in forward direction and alternate is just behind you. Place your hands on your buttocks with straight leg (that leg which is in front of you). 3. You have to maintain your hips joints (bones) parallel to the ground or Yoga mat. 4. Breathe in and extend your trunk (torso) and after that breathe out along with bind (fold) your trunk in front of you at the beginning part of hips. 5. Pause the bending when your trunk is equal or parallel to the ground. At that time pull your right hip (your hips are drawn back and in line with your left hip). 6. But keep continuing to extend your back (spine). After that, remain in the pose for 15 to 30 seconds. Try to grab or touch your fingertips to the ground. If you can’t do this, then bend as much as you can. By regular practice, you get ample flexibility, for making it more challenging. 7. Discharge the pose slowly by raising your torso up. Keep your hands on your buttocks once again with breath in. 8. Follow the same steps with your opposite leg in a forwarding direction. Benefits of Parshavottasan : • It stretches your wrists, hamstrings, shoulders, hips, and your spine. • Relaxes your body and give calmness to your mind. • Improves digestion . • Improves the sense of balance by correcting your posture. -26-
PARSHAV PADOTTASANA (hand to ankles) How to do Parshav Padottasana: 1.Step your feet 3 ½ to 4 feet apart. Keeping your heels in line with each other, bring the outer edges of your feet parallel to the side of your mat. 2.Place your hands on your hip creases. Strengthen your legs by drawing up with the knees caps. On an inhalation, lengthen up through your spine and the sides of your waist. Lift your chest and draw your shoulders back and down. 3.On an exhalation, fold forward from your hip creases. Bring your hands to the ground in front of you. As you hold your fold, inhale and lengthen through your spine and the sides of the waist. 4.Bring your right hand to your sacrum (the back of your pelvis), palm down and fingers pointing toward the buttocks. As you exhale, rotate your torso to the right, bringing your left hand to the outside of your right ankle. 5.Continue to lengthen the sides of the waist. Using your left hand to create resistance and your right hand for stabilization, continue to rotate the belly to the right while gently folding toward the right leg. 6.Feel the length created on the left side of the waist while being mindful not to collapse the right side of the waist. Hold for 3 – 5 breaths. Inhale release, unwind and come back to center. Benefits of Parshav Padottasana: ••. SRterleienvgetshefantsigauned; stretches the muscles in the legs, back body, and torso calms the mind and brings a sense of groundedness. -27-
UTKATASAN (chair with heels down) How to do: Add a little bit of Stand straight with an erect spine and your arms at your side. Keep some distance between your feet. Stretch your hands forward to keep them parallel to the ground. Hands should be straight and palms should be facing downward. Now bend your knees and bring your pelvis down like sitting on a chair. Try to brings your thighs parallel to the ground. Hold this position for one minute and keep breathing normally. Bring a smile to your face. Now release your pose to come to the starting position Repeat it 3-4 times Benefits: Utkatasana strengthens the thighs and ankles, while toning the shoulders, butt, hips, and back. It stretches the Achilles tendons and shins and is known to be therapeutic for flat feet. Utkatasana also stretches the shoulders and opens the chest. It tones your digestive organs and heart. -28-
UTTANASAN (standing forward bend) How to do Uttanasan: 1. Stand in Tadasana, hands-on hips. Exhale and bend forward from the hip joints. In all the forward bends, the emphasis is on lengthening the front torso. 2. If possible, with your knees straight, bring your palms or fingertips to the floor slightly in front of your feet. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor. Turn the top thighs slightly inward. 3. Inhale and lengthen the front torso just slightly; exhale to release a little more fully into the forward bend. Let your head hang from the root of the neck. 4. Uttanasana can be used as a resting position between the standing poses. Stay in the pose for 30 seconds. 5. Bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come upon an inhalation with a long front torso. Benefits of Uttanasan: ● Calms the brain and helps relieve stress and mild depression ● Stimulates the liver and kidneys ● Stretches the hamstrings, calves, and hips ● Improves digestion ● Helps relieve the symptoms of ●menopause Relieves headache and ●insomnia Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis. -29-
UPPASTHABADHA UTTANASAN (90 degree forward bend) How to do Uppasthbadha uttanasan: 1.To begin, stand in Tadasana, rest your body and concentrate on your breath. 2.Inhale, reach your arms straight up alongside your ears and expand your chest. 3.Exhale, bend forward at the waist until your torso, spine and arms are parallel to the floor. 4.Place your hands on your shins. 5.Hold the pose for several full breaths. Benefits of Uppasthbadha uttanasan: • Stretches and lengthens your hamstrings, calves, and front and back torso. • Strengthens the back and spine, improving posture. • Practicing this pose stimulates the abdominal organs and belly. • Improves digestion. • Calms the brain and helps relieve stress and mild depression. -30-
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TADASANA 2 (interlock fingers) How to do Tadasana / Mountain Pose 1.Stand with your feet hip distance apart 2.Make your feet parallel to each other . 3.Spread your toes and push down evenly through the four corners of your feet. 4.Stand with your head, hips, and heels stacked over each other. 5.Straighten your legs and stand up tall. 6.Pull up through the muscles above your knees so that your quads engage. 7.Stretch your arms straight down at your sides. 8.Straighten your arms to engage your triceps Benefits of Tadasana Strengthens legs. Strengthens biceps and triceps. Helps create stability in the shoulder joints. Tones abdomen and hips. Strengthens the posterior chain (back muscles, butt, hamstrings). Helps improve balance. Helps correct posture. Can help relieve sciatica discomfort. -32-
YUDHASANA (fighting warrior) How to do: 1. Stand straight. Now extend your left leg forward 2. Stretch your right leg towards the back such that the front of your right knee touches the ground and your left leg would be bent at the knee. 3. Form fists by your hands. Now extend your left fist in the form of a punch and keep your right fist at your hips. 4. Change your fists as you inhale and exhale. 5. Repeat the position with your right leg in the front and leg at the back. Benefits: 1.It helps build focus, power and stability. 2. This foundational pose stretches the front side of the body and is great for building strength in the legs, core and back. -33-
VRIKSHASANA 2 (TREE WITH HALF LOTUS) How to do Vrikshasana: 1. Stand in Tadasana (mountain pose) seperate your feet about hips width apart. 2. Bend your right knee , hold the right ankle with the right hand and place the heel on or above the left thigh as high as possible the sole of foot should face sky. 3. Grab the right ankle with left hand and bring the right hand back and try to hold the right big toe. 4. Stretch your left hand toward sky and look at fixed point infront of you. 5. Stay in the pose for about 30 second breathing normally. Benefits of Vrikshasana: * Strengthens thighs, calves, ankles, glutes and spines * Stretches the grovins and inner thigh chest and shoulder * Improve flexibility of knees, hipes and ankles * Contraindication- headache, Insomnia, low blood pressure -34-
PARVARTITA TRIKONASANA (TWISTED TRIANGLE) How to do Parvartita Trikonasana: 1. Begin with both legs straight, with your left foot stepped forward and your back foot turned out about 45 degrees. 2. Take a deep breath, with your hands on your hips, hinge your torso forward over your front leg. 3. Inhale and place your left hand on your sacrum. 4. Exhale. Keep your hand in place as you twist your torso, opening your chest to the left. Level it out by drawing your left hip forward and your right hip back. 5. Inhale as you lift your left hand towards the ceiling. Open your chest and stack your left shoulder over the right. 6. Exhale smoothly and gaze up towards your right fingertips and keep this position for several deep breaths or up to 1 minute. 7. When you're ready exhale as you untwist and release. 8. Inhale and repeat on the other side, this time starting with the right foot forward. Benefits of Trikonasana: 1. Begin with both legs straight, with your left foot stepped * It helps to release tension. forward and your back foot turned out about 45 degrees. * It strengthens the legs, feet, ankles, shoulders, hips and 2. Take a deep breath, with your hands on your hips, hinge abdominal muscles. your torso forward over your front leg. * Increases flexibility in the hamstrings, shoulders and 3. Inhale and place your left hand on your sacrum. upper back. 4. Exhale. Keep your hand in place as you twist your torso, opening your chest to the left. Level it out by drawing your left hip forward and your right hip back. 5. Inhale as you lift your left hand towards the ceiling. Open your chest and stack your left shoulder over the right. 6. Exhale smoothly and gaze up towards your right fingertips and keep this position for several deep breaths or up to 1 minute. 7. When you're ready exhale as you untwist and release. 8. Inhale and repeat on the other side, this time starting with the right foot forward. * It cures indigestion. * It activates your core muscles which aids in balance and stability. -35-
MURGASANA (COCK POSE) How to do Murgasana: 1) First stand straight and keep your back straight. 2) Now slowly inhale then exhale. 3) Then stand with a little gap between your feet. 4) Now slowly inhale and exhale, while exhaling slowly bend your knees and go down. 5) Now try to take your hands from behind your knees and hold your ear lobes. 6) Hold this position for a few seconds then release your hands and come back to normal position. Benefits of Murgasana: • Murgasana is a very good asana for strong memory and concentration power. • This is also a very good asana for our excretory and reproductive organs. • Doing this asana daily will make our legs stronger. • It helps in the strengthening of thighs, knees and calf muscles • This asana also helps to get glowing skin and healthy hair. -36-
HEALTH IS WEALTH \"Health is wealth\", one of the famous quotes that describe the value of health. Just like the definition, health is a state of physical, social, and mental well-being. Following a healthy lifestyle will help you to prevent certain diseases such as heart CDT.SHWETHA diseases, blood pressure, depression, body pain, etc. BA Eng In 1948, the World Health Organization (WHO)Trusted Source defined health as “Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”In 1986, the WHO made further clarifications: “A resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities. This explains that health is the resource to support an individual's life completely with meaning and purpose. We can find that a person with poor health will always be in a constant run for treatment. They don't have time to concentrate on family and friends. Physical exercise enhances or maintains physical fitness and overall health and wellness. It strengthens muscles and improves the cardiovascular system. Keeping up a positive attitude can boost your energy and health. Good nutrition is often the first line of defense to avoid many diseases. Avoid skipping meals and eating junk food and sweets. Maintaining a healthy lifestyle is not that difficult, nor does it require a lot of work. In order to have a sound mental and emotional state, you must surround yourself with positive energy. Yes, not all problems can be avoided. But it helps to face such obstacles with an optimist outlook. Yoga is a practice that connects the body, breath, and mind. It uses physical postures, breathing exercises, and meditation to improve overall health. Yoga was developed as a spiritual practice thousands of years ago. It brings together physical and mental disciplines to achieve a peaceful body and mind; it helps manage stress, anxiety and keeps you relaxing. It also helps in increasing flexibility, muscle strength, and body tone. Yoga improves respiration, energy, and vitality. Practicing yoga might seem like just stretching, but it can do much more for your body from the way you feel, look and move. Thus yoga bestows upon every aspirant the power to control the body and mind. Yoga asanas build confidence in the people. Regular practice of yoga can help lose weight, relieve stress, improve immunity, and maintain a healthier lifestyle. I hope, all of us can start practicing yoga so that one day our world will be full of healthy individuals. -37-
CPL SURIYA THOMAS 3rd Dc chemistry -38-
⭐ 36 million people in US regularly practise yoga ⭐72% of yoga practitioners are women ⭐yoga is the most commonly used complementary health approach in the US ⭐ research has shown that practicing yoga can delay aging ⭐ yoga is over 5,000 years old ⭐ yoga is one of the oldest physical discipline in the world ⭐ yoga is considerd to be one of the most successful products of globalization ⭐prisoners in India can reduce their sentence by getting top marks in a yoga test ⭐ 93 year old porchon-Lynch the world's oldest yoga teacher. ⭐ doga Is the yoga for dogs. -39- Source:Internet
Sitting postures are tSITTING POSES dividual sitting down hose asanas that begin with the in -40-
SIDANA YOG MUDRA (sitting yoga mudra) How to do Sidana Yog Mudra: 1. In kneeling position sit on your heals,close behind your back . Inhale and exhale 2. Bend forward placing your forehead on to your mat. 3. Gently press the third eye area. 4. Raise your arms up behind you and feel a good strength. 5. Hold for straight 5 breaths massaging your third eye. 6. Inhale and come back to the kneeling position. Benefits of Sidana Yog Mudra: • Provides an intense stretch for your shoulders and upper back. • Stretches your neck and stimulates your abdominal area. -41-
BIDALA TULANA (on all fours) How to do Bidala Tulana: 1. Sit down in Thunderbolt Pose, raise the buttocks and stand on the knees. 2. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. 3. The hands should be in line with the knees; the arms and thighs should be perpendicular to the floor. 4. Do not bend the arms at the elbows, keep the arms and thighs vertical throughout. 5. Inhale, raise the head and depress the spine. 6. Exhale, arch your back, bring the chin to the chest. 7. Repeat this movement for 10 times. Benefits of Bidala Tulana: • Improving the flexibility of the neck, shoulders and spine. • Toning the digestive system muscles. • Massages the spine and abdominal organs. • It strengthens the arms, back, legs, and can help increase determination. -42-
BIDALA TULANA 2 (extending opp arm and legs) How to do Bidala Tulana: 1. Sit down in thunder bolt pose,raise the buttocks and stand on knees. 2. Lean forward and place the hands flat on the floor. and the shoulders with fingers facing forward. 3. The hand should be in line with knees.The arms should be perpendicular to the floor. 4. Then inhale and raise the left hand and right leg up,parallel to the floor. 5. Look forward and balance the body. 6. Till 5 breaths hold the pose. 7. Exhale,release the left hand and right leg. 8. Repeat it on other side also. Benefits of Bidala Tulana: • It helps to improve balance. • Increase stamina,and aids concentration. • It strengthens the back,legs ,arms and can help to increase determination. -43-
PARIGHASANA (gatepose) How to do Parighasana: 1. Stretch out the right leg to the right side keeping it straight. Firmly place the right foot on the floor. Keep the right leg tightened at the knee. 2. Turn the right hip outwards so that your right knee face upwards. Left thigh must remain perpendicular to the floor. Right heel must be in line (aligned) with the left knee. 3. Inhale and raise your arms in line with your shoulders and parallel to the floor. Keep the palms facing either up or down. Take a deep breath here. 4. Exhale and bend your torso towards the right leg as far as you can (without straining). As you bend, place the right hand on your shin with palm facing up. 5. Turn the left palm upwards and stretch your left arm as far as you can. Turn the head in upward direction. 6. Hold the pose from 20 – 60 seconds breathing normally. Practice twice from each side by interchanging the position of legs and arms. Benefits of Parighasana: * Stretches the pelvic region of the body. * Stimulates the functioning of abdominal organs. * Loosen up the muscles of the back making it more flexible. * Stretches calves, hamstrings and opens shoulders. * Stretches the muscles that engage in the breathing mechanism. -44-
MARJARYASANA (cat) How to do Marjarysana: 1. Sit down in the Thunderbolt pose, raise the buttocks, and stand on the knees. 2. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. 3. The hands should be in line with the knees; the arms and thighs should be perpendicular to the floor. 4.Do not bend the arms at the elbows, keep the arms and thighs vertical throughout 5. Inhale, raise the head and depress the spine. 6. Exhale, arch your back, bring the chin to the chest. Repeat this movement 10 times. Benefits of Marjarysana: Stretches and strengthens spine and neck. Helps regulate breathing. Improves posture. Helps relieve stress. Stretches hips, abdomen, and back. Improves flexibility. Helps relieve back pain. Improves balance. -45-
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ANJNEYASANA (Hanumanasana) How to do Anjneyasana: 1. Assume standing position with feet apart. take a couple of deep breaths. 2. Stretch the left leg fully back. The part of the left leg from knee to foot should be on the floor. 3. Lift both the arms over the head with palms facing up. 4. Fix the eyesight on any object in front of you. 5. Release the position Benefits: Stretches the hips on the back leg. Opens the hip flexors and strengthens the hip extensors. Stretches the psoas muscles. Opens the shoulders and chest. Strengthens the quadriceps, gluteus maximus, and hamstrings. Builds strength for the muscles that support the knee. -47-
USHTRASANA (Camel pose) How to do Ushtrasana: 1.Inhaling, slowly lift the pelvis and push the body above the waist, outward, and upward. 2.Allow the neck to fall backwards gently. Complete the first two steps in 3 seconds, while inhaling. 3.Maintain this posture, for 6 seconds, retaining the breath (final position). 4.Return to starting position: Exhaling, in 3 seconds, gently draw back the upper torso and straighten the neck. Releasing the palm, attain the kneeling position. Benefits of Ushtrasana: Relative stretching of the thighs, the abdomen, the thorax, the neck, and the facial muscles. Alleviates constipation. Relieves back pain. Improves posture by correcting drooping shoulders and rounded back. Improves breathing by opening up the chest; hence, good for asthmatics. Favourable influence on ovaries, thyroid, and other glands. Reduces fat on abdomen, thighs, and arms. -48-
SIDDHASANA (Master's pose) How to do Siddhasana: 1. Sit down with both legs outstretched . 2. Bend the left knee and place the sole of the left foot against the right thigh so that the heel touches the perineum. 3. Bend the right knee and put the right heel against the pubic bone. 4. Place your hand in Gyana Mudra, joint the thumb and forefinger each other, and extend the other three fingers. 5. Rest your hands on your knees with the palm facing up. 6. Spine should be held erect. Benefits of Siddhasana: • One of the best asana for meditation. • Better flow of energy through the body, especially in the spinal region. • The chakras of ' Mooladhara' and 'Swadhistana' are stimulated. • Practioners of siddhasana are known to have greater control over their sexual urges. • Great asana to stabilize and calm the nervous system. -49-
SWASTIKASANA How to do Swasthikasana: 1.Take a seated position on the floor, sitting erect. 2.Spread both the legs in front of you a feet apart. 3.Now, bend the left leg from the knee such that the sole of your left foot rests on the inner side of the right thigh. 4.Bend the right leg from the knee and place the foot in between the thigh and the calf of the left leg. Benefits of Swasthikasana: Enhances hip flexibility. Stretches the lower body: The hamstrings and glutes are stretches. This is a great stretch for runners. Spinal alignment: The spine is stretched which strengthens the back. Optimal organ functioning: As the torso is stretched, all the organs have an optimal place to function efficiently. Stimulates calmness: As our eyes are focused on the Trikuti (third eyes), calmness and clarity are induced. -50-
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