Yoga Practical Notes for Yoga Therapy Courses at CYTER

YOGA PRACTICAL NOTES For students of CFY, CFYT, CCAY, CCAYT, PGDYT & MPhil (YT)

Edited and Compiled by

Yogachemmal Sri G DAYANIDY,

Yoga Lecturer, CYTER, Sri Balaji Vidyapeeth, Pondicherry

&

Yogacharya Dr ANANDA BALAYOGI BHAVANANI,

Deputy Director, CYTER, Sri Balaji Vidyapeeth, Pondicherry

YOGA PRACTICAL NOTES For students of CFY, CFYT, CCAY, CCAYT, PGDYT & MPhil (YT)

Edited and Compiled by Yogachemmal Sri G Dayanidy, Yoga Lecturer, CYTER, SBV

and Yogacharya Dr Ananda Balayogi Bhavanani, Deputy Director, CYTER, SBV

YOGA PRACTICAL NOTES

~ 1 ~ www.sbvu.ac.in/ahs/yoga

Table of Contents PRAYER ............................................................................................................................................................... 3

IMPORTANT CONCEPTS OF YOGA THERAPY ......................................................................................... 6

JATTIS – BASIC WARMING UP PRACTICES ............................................................................................ 15

SURYA NAMASKAR: THE SUN SALUTATION ........................................................................................ 17

Aruna Surya Namaskar (The Red Sun Salutation) ............................................................................................... 17

ASANA: BODY POSTURE, POSE OR POISE .............................................................................................. 20

Talasana (Palmyra tree) ................................................................................................................................................... 20 Ardha Kati Chakrasana (Half Wheel Posture) ........................................................................................................ 20 Trikona Asana (Triangle posture) ............................................................................................................................... 21 Ardha Utkatasana (Half Squat Posture) .................................................................................................................... 22 Utkatasana (Squat Posture) ............................................................................................................................................ 23 Sukha Asana (Pleasant Posture) ................................................................................................................................... 23 Padma Asana (Lotus Posture)........................................................................................................................................ 24 Vajra Asana (Thunderbolt Posture) ............................................................................................................................ 25 Baddhakona Asana (Bound Angle Posture) ............................................................................................................ 26 Vakra Asana (Twisting Posture) .................................................................................................................................. 27 Ardha Matsyendra Asana (Classical Posture of Rishi Matsyendra Natha) .................................................. 28 Paschimottana Asana (Back Stretching Posture) .................................................................................................... 29 Purvottana Asana (Front Stretching Posture) .......................................................................................................... 30 Gomukhasana (Cow Face Posture).............................................................................................................................. 31 Ushtra Asana (Camel Posture) ...................................................................................................................................... 32 Mandukasana (Frog Posture) ........................................................................................................................................ 33 Balasana or Nikunja Asana (Sleeping Child Posture) ......................................................................................... 33 Nava Asana (Boat Posture) ............................................................................................................................................. 34 Pawan Mukta Asana (Wind Relieving Posture) ..................................................................................................... 34 Uttanpada Asana (Raised Foot Posture) .................................................................................................................... 36

Eka pada uttanpada asana: ................................................................................................................................. 36 Dwi Pada Uttanpada Asana: .............................................................................................................................. 36

Sarvanga Asana (Shoulder Stand Posture)............................................................................................................... 37 Hala Asana (Plough Posture) ........................................................................................................................................ 38 Matsya Asana (Fish Posture) ......................................................................................................................................... 40 MAKARA ASANA (Crocodile Posture).................................................................................................................... 41 Shalabha Asana (Locust Posture) ................................................................................................................................ 42

Eka pada Shalabha Asana .............................................................................................................................. 42 Dwi pada Shalabha Asana ............................................................................................................................. 42

Bhujanga Asana (Snack Posture) ................................................................................................................................. 43 Dhanurasana (Bow Posture) .......................................................................................................................................... 44 Shava Asana (Corpse Posture) ...................................................................................................................................... 44

SHAT KRIYA / KARMA ................................................................................................................................. 47

Dhauti Kriya ........................................................................................................................................................................ 48 Jala or Vamana Dhauti (Kunjal Kriya) .............................................................................................................. 48 Vastra Dhauti ..................................................................................................................................................... 49 Danda Dhauti ..................................................................................................................................................... 50

Basti Kriya ............................................................................................................................................................................ 50 Jala Basti (Yogic Enema with Water) ................................................................................................................. 50 Sthal Basti (Dry Yogic Enema) .......................................................................................................................... 51



Neti Kriya ............................................................................................................................................................................. 51 Jala Neti .............................................................................................................................................................. 52 Sutra Neti ........................................................................................................................................................... 52 Dugdha Neti And Ghrta Neti ............................................................................................................................. 53 Vyutkrama Jala Kapalabhati ............................................................................................................................... 53 Seetkrama Jala Kapalabhati ................................................................................................................................. 53

Trataka ................................................................................................................................................................................... 54 Jyoti Trataka ....................................................................................................................................................... 55 Urdhva Mukha Jatru Trataka (Upward Gaze) ................................................................................................... 55 Adho Mukha Jatru Trataka (Downward Gaze) .................................................................................................. 56 Dakshina Jatru Trataka (Right Shoulder Gaze) .................................................................................................. 57 Vama Jatru Trataka (Left Shoulder Gaze) .......................................................................................................... 57 Bhrumadhya Drishti Trataka.............................................................................................................................. 58 Nasagra Drishti Trataka ..................................................................................................................................... 59

Nauli Kriya .......................................................................................................................................................................... 60 Kapalabhati.......................................................................................................................................................................... 61

BANDHA .......................................................................................................................................................... 63

Jalandhara Bandha ............................................................................................................................................................ 63 Moola Bandha ..................................................................................................................................................................... 63 Uddiyana Bandha .............................................................................................................................................................. 64

Agnisara Kriya ................................................................................................................................................... 64

MUDRA ............................................................................................................................................................. 65

Brahma Mudra for the Neck .......................................................................................................................................... 65 Ashwini Mudra .................................................................................................................................................................. 65 Viparita Karani ................................................................................................................................................................... 66 Maha Mudra 1 & 2 ............................................................................................................................................................. 67

PRANAYAMA .................................................................................................................................................. 68

Vibhaga Pranayama (Micro-Sectional Breathing) ................................................................................................. 72 Pranava Pranayama ........................................................................................................................................................... 73 Surya Pranayama ............................................................................................................................................................... 74 Chandra Pranayama.......................................................................................................................................................... 74 Nadi Shuddhi or Nadi Shodana Pranayama ........................................................................................................... 75 Vyagraha Pranayama ........................................................................................................................................................ 75 Brahmari Pranayama ........................................................................................................................................................ 76 Savitri Pranayama ............................................................................................................................................................. 76 Surya Bedhana Pranayama ............................................................................................................................................ 77 Chandra Bhedana Pranayama ....................................................................................................................................... 78 Sheetali Pranayama........................................................................................................................................................... 78 Sitkari Pranayama ............................................................................................................................................................. 79 Ujjayi Pranayama .............................................................................................................................................................. 79

RELAXATION TECHNIQUES ....................................................................................................................... 81

Sethu Kriya .......................................................................................................................................................................... 81 Marmanasthanam Kriya ................................................................................................................................................. 81 Kaya Kriya: Dynamic Body Relaxation ..................................................................................................................... 83

YOGA THERAPY PROTOCOLS .................................................................................................................... 86

REFERENCES ................................................................................................................................................... 89



PRAYER

Aum. Saha Nau-Avatu Saha Nau Bhunaktu Saha Viiryam Karavaavahai Tejasvi Nau-Adhiitam-Astu Maa Vidvissaavahai Aum. Shanti Shanti Shanti. Aum.

“May he protect us both. May he nourish us both. May we both work together with great energy. May our study be enlightening and fruitful. May we never hate each other. Om Peace Peace Peace.”

(Om): Symbol of Parabrahman (Saha): Together (Nau-Avatu): May He Protect us Both (Nau) = Both (Avatu) = May He protect (Saha): Together (Nau): Both of us (Bhunaktu): May Nourish (Saha): Together (Viiryam): Strength, Power, Energy (Karava-Avahai): [May] we Work Together (Kara) = Hand, Doer, Doing (Tejasvi): Possessing Vigour, Enlightening (Nau-Adhiitam-Astu): May our Study be [Enlightening] (Maa): Not (Vidvissaavahai): [May our Study not] give rise to Hostility (Dviss) = to Hate, be Hostile (Shanti): Peace

Aum: Sarve Bhavantu Sukhinah Sarve Santu Nir-Aamayaah Sarve Bhadraanni Pashyantu Maa Kashcid-Duhkha-Bhaag-Bhavet Aum. Shanti Shanti Shanti. Aum.

“Let all become happy; Let all remain free from unhappiness; Let all acquire goodness; Let nobody become recipients of misery. Om Peace Peace Peace.”

(Aum): Symbol of Parabrahman (Sarve): All (Bhavantu): May All Become (Sukhinah): Happy, Joyful (Sarve): All (Santu): May All Be (Nir-Aamayaah): Free from Illness (Nis) = Free from (Aamaya) = Illness, Disease (Sarve): All (Bhadraanni): Auspicious (Bhadra) = Auspicious (Pashyantu): May all See (Maa): Not (Kashcid-Duhkha-Bhaag-Bhavet): Anyone Suffer or become Miserable (Kashcid) = Anyone (Duhkha) = Sorrow, Pain (Bhaaga) = Portion, Share of (Bhu) = To cause to Be or Become (Shanti): Peace



Aum. Yogena Cittasya Padena Vacham Malam Sarirasya Ca Vaidyakena Yopakarottam Pravaram Muninam Patanjalim Pranjaliranato Asmi. Aum.

“I offer my salutations with folded hands to Patanjali, the renowned among the sages, who removed the impurity of mind through Yoga, of the speech by Grammer and of the body by Ayurveda.”

(Yogena): By Yoga (Cittasya): [Purifies the impurities] Of Mind (Citta) = Mind (Padena): By Grammar (Vaacaam): [Purifies the expression of] Speech (Vaac) = Speech (Malam): Impurities (Shariirasya): [Purifies the impurities] Of the Body (Shariira) = Body (Ca): And (Vaidyakena): Through Medical Science (Vaidya) = Medical Science (Yo-Apaakara-Uttamam): He who is an expert in removing the impurities [of Body, Mind and Speech] (Yah) = He who (Apaakaranna) = Driving away, Removal (Uttama) = Best, Excellent (Pravaram): Most Excellent (Muniinaam): Of Munis (Patanjalim): Sage Patanjali (Praanjalir-Aanato-Asmi): I bow down with folded hands [to sage Patanjali] (Praanjali) = Joining hands as a mark of reverence (Aanata) = Bending, Bowing (Asmi) = I

Aum Loka Samasta Sukhino Bhavanthu

Sarve Janaha Sukhino Bhavanthu

Aum. Shanti Shanti Shanti. Aum.

“May all living beings in all planes of existence be joyful and at ease; May they be joyous and live in safety. Om. Peace Peace Peace.”

(Aum): Symbol of Parabrahman

(Loka): Realm, Location, All universes existing now;

(Samasta): All sentient beings sharing that same location;

(Sukhino): At ease, Centered in happiness and joy;

(Bhav): Divine mood or State of unified existence

(Antu): It must be so, may it be so. The word “antu” it is used at the ending here and transforms

this amazing mantra into a powerful pledge, like in “I promise to do that”). (Sarve): All (Janaha): People

(Shanti): Peace



AYUR MANTRA

A mantra for health and nourishment. It can be practiced with the ancient art of nyasa, a type of mudra practice, where the placing of the mantra on or around the body is said to be beneficial to the nourishment and protection for the Psyche.

Om Ayur Dhehi – May my life be blessed

Om Pranam Dhehi – May the universal energy manifest

Om Apanam Dhehi – May my digestion be normal

Om Vyanam Dhehi – May all-pervading energies flow

Om Caksur Dhehi – May my sight be blessed

Om Srotram Dhehi –May my hearing be blessed

Om Mano Dhehi – May my mind be blessed

Om Vacam Dhehi – May my speech be blessed

Om Atmanam Dhehi – May my inner self be blessed

Om Pratistham Dhehi – May these be well established

Om Mam Dhehi – May I have these for myself

Om Mayi Dhehi – May other have these as well.



IMPORTANT CONCEPTS OF YOGA THERAPY By Yogacharya Dr Ananda Balayogi Bhavanani,

(Excerpted from “A Primer of Yoga Theory”)

Some definitions of Yoga related to Yoga Therapy:

Science and art of mastering the mind—Dr Swami Gitananda Giri A state of mastery over the senses and mind (Kathopanishad) Equanimity of mind (samatvam yogaha uchyate) -Yogeshwar Krishna in Bhagavad

Gita A skillful and subtle process to calm down the mind (Yoga Vashistha) Dis-association from union with pain (dukkha samyoga viyogam yoga sangnitam) -

Yogeshwar Krishna in Bhagavad Gita “Yoga is said to be the oneness of breath, mind, and senses, and the

abandonment of all states of existence.”—Maitri Upanishad “Yoga is said to be the unity of exhalation and inhalation, and of blood and

semen, as well as the union of sun and moon, and of the individual psyche with the transcendental Self.” — Yoga Shikha Upanishad.

Mother of all science—Swami Gitananda Giri The path of moderation—Swami Gitananda Giri Four (five) fold awareness. —Swami Gitananda Giri

o Awareness of body o Awareness of emotions o Awareness of mind o Awareness of awareness itself o Awareness of how unaware we are!

Cardinal principles of Yoga Therapy:

Relax the body Slow down the breath Calm the mind

The Yogic Structural Systems:

The Sapta Dhatus (Seven substances that make up the human body):

Rasa (Chyle), Rakta (Blood), Maamsa (Flesh), Medas (Fat), Asthi (Bone), Majjaa (Marrow) and Sukra (Semen)



SURYA NAMASKAR: THE SUN SALUTATION

Aruna Surya Namaskar (The Red Sun Salutation)

The sun is the source of all life on this planet and thus deserves a deep respect. Surya Namaskar is a way to pay this respect.

There are various types of Surya Namaskars and the one introduced here is called the Aruna Surya Namaskar. Aruna refers to the bright red quality often visible in the sun's rays at dawn. This version of Surya Namaskar provides an excellent warming up exercise, especially in the early morning, when the body may be sluggish, lethargic and stiff from the night's sleep.

The keywords to remember with Aruna Surya Namaskar are "stretch" and "breathe". The breathing must be deep and regular. Surya Namaskar is done best in the early morning facing the sun when it is rising above the horizon. Your body will thank you as the endocrine glands being exposed to the early morning sun positively stimulates your entire body.



In his book "Yoga: Step-by-Step" Yogamaharishi Dr. Swami Gitananda Giri writes: “Ancient man was very close to nature in worshipping the sun. Modern man has lost his appreciation to some degree, but the present search for inexhaustible energy to supply the endless greed of consumer, man is now forcing a look to the sun as a source for future power and energy. That the sun has at all times been the source of the very energy that we need inwardly and outwardly is now beginning to dawn upon educated man”.

Procedure:

Stand in the Samasthiti Asana (1) with weight balanced equally on both feet, palms facing the sun. Breathe deeply in and out. Enjoy the feeling of the early morning sun's rays striking the whole body, especially the palms of the hands.

On a deep incoming breath, stretch the hands outward in a big circle and bring them together, palm-to-palm, and high over the head, stretching them upwards as much as possible in Anjali Mudra (2).

On the next outgoing breath, stretch downwards and bring the hands with the palms flat down to the ground. Keep the head to the knees Hastha Pada Asana (3). Do not bend the knees.

On the next incoming breath, perform Sirasa Uttana Asana (4) lift the head as high as possible, stretching the neck, the whole back and spine. Keep the hands as flat to the ground as possible.

Blast out the breath with a "whoosh" and jump vigorously back with the body parallel to the ground in Chatur Danda Asana (5). Toes are turned under. The body should not touch the ground and should be held as stiff as possible and parallel to the ground, as straight as a meter rule.

On the next incoming breath, bend the torso upwards, pressing on the ground with the hands in the Kokila Asana (6). The toes are turned under and the legs and thighs do not touch the ground. Bend the back and the head and neck as much as possible. Look up at the sky.

On the next outgoing breath, push on the hands and feet and lift the buttocks up to the sky. This is Meru Asana (7), the Mountain Pose.

The knees should be tight and straight. Push on the heels. Push on the hands and lift the buttocks as high as possible. Keep the back straight. In this position, take the breath in through the nose and "whoosh" it out through the mouth, as forcibly as possible, consciously using the diaphragm muscle vigorously at least ten times, as rapidly as



Utkatasana (Squat Posture)

Utkat asana, the Squatting posture that is valuable for the proper functioning of our abdominal and pelvic organs that make up our digestive and urinary systems.

Your feet should be as flat to the ground as possible. Wind your arms tightly around your legs as if embracing yourself. Give yourself a good hug and feel the pressure that is generated in the abdominal region.

All internal organs are given a good massage and he whole digestive and urinary systems are invigorated. When ready release the posture and come into any sitting position. Enjoy the renewed circulation of fresh blood into your abdomen and pelvis.

Sukha Asana (Pleasant Posture)

To perform Sukha Asana, the pleasant posture, sit on the ground with both your legs stretched out in front. Bend your left knee and then your right to pull the legs in and sit with your legs crossed at the ankles. Clasp your hands together to form the Yoga Mudra with fingers of your right hand dominant over the left. Sit straight and perform deep and controlled breathing. Sukha Asana, the comfortable posture is an excellent pose for relaxation, concentration and meditation. It can be performed by most people in spite of their stressed out physical condition that prevents them from attaining to more complicated sitting postures. Perform the Sukha Pranayama by breathing in and out for an equal count of 6 while sitting in this comfortable posture.

Benefits:

Develops stability and concentrative abilities of the mind thus enhancing inner and outer awareness.

Improves blood circulation in the lower back, abdomen and pelvic regions. Helps control the Karmendriyas, the action senses and focus the mind in

preparation for the higher Antaranga aspects of Yoga. Improves the flexibility of the lower limb and strengthens the knee and ankle

joints.



Start to consciously watch your breath by letting your awareness settle in the abdominal area. Feel the abdominal movements as your abdomen rises as you breathe in and falls as you breathe out.

After a few rounds of this practice, slowly let your awareness settle at the tip of your nose. Feel the cool inspired air flowing into your nostrils as you breathe in and become aware of the warm expired air flowing out of the nostrils when you breathe out. Consciously regulate your breath so that the duration of the incoming and outgoing breathes are equal. The inspiration and expiration can be for a count of 4 or 6 initially and then with practice elongated to a count of 8 or 10. Perform at least nine rounds of this conscious deep breathing and enjoy the relaxed sensation that spreads throughout your body.

The relaxation in Shavasana can be further depended by utilizing the Savitri Pranayama to relax and rejuvenate your body, emotions and mind.

Breathe in through your nose for a count of 6. Hold in the breath for a count of 3. Breathe out through your nose for a count of 6. Finally hold the breath out for a count of 3. Make sure that you are breathing in and out through both nostrils and that you are using the complete Yogic breathing. Perform at least 9 rounds of this combination practice that heightens the relaxation to a very deep level.

After performing 10 to 15 minutes of the Shavasana slowly start to move your fingers and toes. Perform conscious stretching and make a smooth transition from the relaxed to the active state. Lift your left arm over your head and turn over onto your left side. Continue the turning action until you come into the face-prone posture. Perform Makara Asana by placing your right hand on the left while the left is placed palm down on the ground in front of you. Keep your forehead or chin on your right hand while keeping your legs a foot apart.

Bring your hands forward near your shoulders and push yourself back into the Bhujanga Asana. Continue the back bending movement and go into the four footed Chatus Pada Asana. Relax into Shashanga Asana with your arms stretched out in front and then finally come back to the Vajrasana. With your palms on your thighs sit quietly for some time and enjoy the deep relaxation that has spread to every part of your body.



Benefits:

Relaxes the body-emotions-mind complex in a complete manner

Reduces the blood pressure and heart rate

Useful for patients of hypertension, insomnia, tension headaches and other psychosomatic disorders

Useful in reducing stress and stress related disorders

Removes fatigue and reenergizes the entire psycho-neuro-immuno-endocrine system

Limitations and Contraindications:

Those with severe incapacitating back problems may not be able to perform this posture for a long time and should gradually increase the duration with frequent change in posture as per their medical condition. Shavasana must be included at the end of every yoga session to obtain maximum benefit from the practices done in the session. Curtailment of the relaxation period can lead to over excitation and inherent problems and must not be taken too lightly.



SHAT KRIYA / KARMA The first of the Niyamas in Ashtanga Yoga is Saucha or cleanliness. Yoga has many internal cleansing practices known as Shuddi Kriyas or Karmas that help prevent the accumulation of toxic substances in the body systems and tracts by keeping all important parts of the human body clean and healthy. The Shuddi Kriyas include those that are used for the cleaning of the eyes, the nasal passage, the ears, the teeth, the tongue, the oral cavity as well as the whole gastro intestinal tract from the mouth to the anus. According to the Hatha Yoga Pradipika of Yogi Swatmarama the six major cleansing techniques (Shat Kriyas or Shat Karmas) are

“dhautir bastis tathaa netis traatakam naulikam tathaa

kapaalabhatis caitaani shatkarmaani pracakshate

The following are the six practices traditionally accepted as the Shat Kriyas:

1. Dhauti 2. Basti 3. Neti 4. Trataka 5. Nauli 6. Kapalabhati

The Shat Kriyas also help to balance the three Doshas namely Vata, Pitta and Kapha. Imbalance of the Doshas is a major cause of disease and so the Shat Karmas help to prevent and treat various disorders and diseases that are due to this imbalance. These practices are also used before Pranayama Sadhana in order to purify the body from toxins and to ensure safe and successful progression along the spiritual path.

These powerful techniques should never be learned from the books or taught by inexperienced people. According to the tradition only those instructed by a guru may teach others. It is essential to be personally instructed as to how and when to perform them according to individual needs.

General benefits of performing the shat kriyas:

Clean and refresh the inner tracts namely the optical path, respiratory tract and gastro intestinal tract.

Inner awareness is developed Desensitizes the hypersensitive reactions such as in nasal allergies Build stamina and forbearance capacity Prepares the Sadhaka for the higher aspects of the Yoga Sadhana



Jyoti Trataka

The term Jyoti means a luminous light. This Trataka is the concentrated gaze at the tip of the flame of a lamp kept in front and at eye level 3-4 feet away. Sit in any of the meditative postures and gaze steadily at the tip of the flame without blinking the eyes. Don’t allow any distracting thoughts to enter your mind and if they do then clean them out at once.

Try to maintain the gaze and control the blinking of the eyes as much as possible. There may be the tendency for tears to form. Ignore this unless it becomes overpowering. When you can no longer continue the gazing close your eyes and relax for some time. Repeat the practice at least 3 to 9 times at each sitting to obtain maximum benefit.

To relieve any tension that may have accumulated in your eyes, rub your palms together to generate healthy, warm, Pranic energy. Place your cupped palms over the respective eye blocking out any external light and rest your elbows onto the ground to relax for some time.

Concentration upon a single point or object for a prolonged period helps to shut out the outer world and also produces a state of alert awareness. With prolonged practice of one-pointed concentrative gaze, all irrelevant sensory feedback can be eliminated from consciousness leading to the experience of a state of meditation.

Urdhva Mukha Jatru Trataka (Upward Gaze)

Take up a comfortable sitting posture such as the Sukhasana or Vajrasana. Fold your right hand into a fist with the thumb perpendicular to the fist as if performing the Shiva Linga Mudra.

Slowly lift the fisted right hand and bring it up in front of your eyes. Turn the fist so that the outstretched right thumb is horizontal to the ground and at eye level. Look at your right thumbnail without blinking your eyes.

Slowly move your right hand upwards, smoothly and continuously, up to the maximal point where you can still see the thumbnail clearly.



BANDHA A Bandha is a neuromuscular lock for energy that is especially useful in Pranayama Sadhana. The Bandha Trayam consists of three important neuromuscular locks. These are Moola Bandha (anal lock), Uddiyana Bandha (fly-up, abdominal lock) and Jalandhara Bandha (chin lock). These are applied during different phases of Pranayama as well as during the Oli Mudras for energy purposes. They are an important component of Yoga Sadhana and especially very important if the practitioner wants to perform Pranayama with long Kumbhaka (restraint).

Jalandhara Bandha

The restraint at the jugular notch is accomplished by taking in a slow deep inspiration. At the peak of the breath, push the chin forward in the Mayur Mudra, like a peacock. Then, drop the point of the chin onto the jugular notch of the chest. This Bandha allows Shakti to safely pierce through the Mahadeva Granthi. Jalandhara Bandha regulates the flow of blood to the cephalic region of the head, actually accelerating blood drainage from the vital organs of the head and the neck. Without this Bandha, blood normally stagnates in the organs of the head causing tension of the eyes and producing such conditions as migraine headaches and the general sense of “woolliness” of the brain. The enhanced venous drainage, from the head and neck area is of great value in correcting tension problems of the face, nasal passages as well as the throat and neck area.

Moola Bandha

The restraint at the root base of the alimentary canal is accomplished as follows. After the breath is held in or out in a Kumbhaka, the rectal muscles are tensed so that the sphincters of the anus are tightened in an exaggerated manner. Lean (not bend) forward slightly in Shakti Mudra to allow the energy to pierce the Brahma Granthi just above the anus. Moola Bandha affects the central and sympathetic nervous system in a positive manner, reducing tension. This ultimately reduces inflammation at the uro-genital region. The ovaries in the female and the prostate gland in the male receive an



MUDRA

Brahma Mudra for the Neck

Brahma Mudra is a gesture of the head and neck and is an excellent practice for one and all. Take up any comfortable sitting position such as Vajrasana with your spine as erect as possible. Rest your hands on your lap while performing the Yoga Mudra. Close your eyes and concentrate on this valuable practice that combines the use of physical movement synchronized with deep breathing and the usage of Nada or vibrational sounds involving utterance of the Bhija sounds of AAA, UUU, EEE and MMM. Breathe in and turn your head towards the right 1-2-3-4-5-6. Breathe out while bringing your head back to the central position and make the guttural sound AAA. Slowly turn your head to the left while breathing in 1-2-3-4-5-6. Breathe out and bring your head back to the central position making the labial sound UUU. Slowly lift your chin up as if attempting to look at the sky and breathe in 1-2-3-4-5-6. Breathe out and make the palatal sound EEE while bringing your head back to the central

position. Finally lower your head bringing chin to chest while breathing in 1-2-3-4-5-6. Breathe out and make the labial sound MMM while bringing the head back to the central position. Perform a minimum of 3 to 9 rounds of this practice at each sitting.

Benefits:

Brahma Mudra is an excellent practice to prevent as well as relieve disorders of the cervical spine that are so common in this modern day and age.

It is important to concentrate on the area of the neck to be relieved, repaired, or rejuvenated while sounding the Bhija Mantras.

This produces excellent psychosomatic relaxation.

Ashwini Mudra

Ashwini Mudra, the Horse Gesture is a simple and effective practice that has a wide range of physical, psychological as well as spiritual benefits. This Mudra can be performed from any sitting position and is done by imposing an anal restraint called

Inhale

AAA….. (Exhale)

Inhale

UUU….. (Exhale)

Inhale Inhale

EEE….. (Exhale)

MMM….. (Exhale)



arching your back up. Repeat this excellent practice at least nine times at each session. When ready slowly relax back to the Vajrasana for a period of quiet contemplation.

Benefits: Vyagraha Pranayama helps us to utilize all sections of our lungs in a balanced and

controlled manner thus energizing the whole body with healing Pranic energy. This is also very good for those suffering from musculoskeletal disorders of the

joints. It is a simple and yet effective practice to prevent and manage the numerous

gynecological disorders of women such as menstrual irregularities and genital prolapse.

It is a boon for the pregnant woman as it takes the heavy load off her spine and helps in the post delivery period as an important component of rejuvenation and rehabilitation.

Brahmari Pranayama

Sit on the heels in the Vajrasana with the spine erect. Perform the Shanmuki Mudra with the thumbs of the hands closing the external auditory canal. The first two fingers are then placed over the closed eyelids while the ring fingers regulate the flow of air through the nostrils. The little fingers are placed over the closed lips. This Mudra helps in joining together the nerves of the hands with the facial and trigeminal nerves on the face. Take a slow and deep breath in for six counts. Let out the breath very slowly while making a sound in the nasal passages like the highpitched sound of a female bee. This buzzing sound is very much like the Anuswarah sound of “mm” of the “AUM”. Repeat this at least nine times. Brahmari is one of the Swara Pranayamas and stimulates the secretions and tones up nerve centres. This helps relive Pitta conditions and rejuvenates the skin. It also creates a beautiful voice. It is a contemplative prelude to Nada Yoga.

Savitri Pranayama

In Savitri Pranayama, the Rhythmic Breath, each lobular segment of the lungs is filled as in the Mahat Yoga Pranayama, but a held in and a held out breath are added to the breath technique.



References

1. A Primer of Yoga Theory. Ananda Balayogi Bhavanani. Dhivyananda Creations, Pondicherry.

2. Yoga Chikitsa: Application of Yoga as a Therapy. Ananda Balayogi Bhavanani. Dhivyananda Creations, Pondicherry.

3. A Yogic Approach to Stress. AB Bhavanani. Dhivyananda Creations, Pondicherry.

4. Asana, Pranayama, Mudra and Bandha. Swami Satyananda, Bihar School of Yoga, Munger

5. Hatha Yoga Practices of Gitananda Yoga. Ananda Balayogi Bhavanani. ICYER, Pondicherry.

6. Asanas : Why? and How? O.P. Tiwari, Kaivalyadhama, Lonavla 7. Notes for Yoga Practicals I & II. Ananda Balayogi Bhavanani. Dhivyananda

Creations, Pondicherry. 8. Principles and Methods of Yoga Practices. Ananda Balayogi Bhavanani.

Dhivyananda Creations, Pondicherry. 9. Scientific Basis of Yoga Education. Ananda Balayogi Bhavanani. Dhivyananda

Creations, Pondicherry. 10. Yoga: Asana, Pranayama, Mudra, Kriya. Vivekananda Kendra Prakashan,

Chennai. 11. Yoga and Wellness. Ananda Balayogi Bhavanani. MDNIY, New Delhi. 12. Yoga for a Wholistic Personality. Ananda Balayogi Bhavanani. MDNIY, New

Delhi. 13. Yoga for Breathing Disorders. Swami Gitananda Giri and Ananda Balayogi

Bhavanani. Dhivyananda creations, Pondicherry. 14. Yoga for Health and Healing. AB Bhavanani. Dhivyananda creations,

Pondicherry. 15. Yoga for Weight Loss. AB Bhavanani. Dhivyananda Creations, Pondicherry.

Healthcare

Yoga Practical Notes for Yoga Therapy Courses at CYTER