Book Description

THIS BOOK IS ONLY FOR EDUCATIONAL PURPOSE TABLE OF CONTENTS YOGA (Yogasana) 7 HISTORY OF YOGA.. 8 Hatha Yoga. 10 ASANAS. 12 ASANA CATEGORIES. 15 MEDITATIVE ASANAS (3) 17 PADMASANA (MEDITATIVE ASANA 1) 17 VAJRASANA (MEDITATIVE ASANA 2) 24 How to do the Vajrasana pose. 25 How to make the Vajrasana pose more comfortable. 26 Precautions. 26 SWASTIKASANA (MEDITATIVE ASANA 3) 28 STANDING ASANAS (4) 32 TADASANA (STANDING ASANA 1) 32 EKAPADASANA (STANDING ASANA 2) 39 TRIKONASANA (STANDING ASANA 3) 45 What is a Trikonasana?. 45 Benefits of Trikonasana. 45 What are the Steps for Trikonasana?. 46 PADAHASTASANA (STANDING ASANA 4) 49 KNEELING ASANAS (3) 52 USHTRASANA (KNEELING ASANA 1) [Camel Pose] 52 MARJARASANA (KNEELING ASANA 2) 56 What Is Marjariasana or Cat Stretch Pose?. 56 Types of Cat Pose. 57 Health Benefits of Cat Stretch Pose. 57 Step-by-step Guide to Do Cat Stretch Pose. 60 Common Mistakes to Avoid. 61 Easy Modifications for Beginners. 61 Precautions and Contraindications. 62 SHASHANKASANA (KNEELING ASANA 3) 63 What is Shashankasana?. 64 How to Perform Shashankasana Steps?. 67 SITTING ASANAS (6) 68 BHADRASANA (SITTING ASANA 1) [Butterfly Pose] 68 What is Bhadrasana (Butterfly Pose or Gracious Pose)?. 68 SIMHASANA (SITTING ASANA 2) 74 GOWMUKASANA (SITTING ASANA 3) (Gomukasana Cow Pose) 80 How to do Gomukhasana. 80 Beginner’s tip: 81 Benefits of Gomukhasana: 81 Contraindications: 82 VAKRASANA (SITTING ASANA 4) 83 What is Vakrasana?. 83 Top Benefits of Vakrasana. 84 Procedure of Vakrasana. 86 Common Vakrasana Contraindications. 86 Quick Tips for Vakrasana. 87 PARVATASANA (SITTING ASANA 5) [Mountain Pose] 89 PASCHIMOTTANASANA (SITTING ASANA 6) 92 How to do Paschimottanasana (Seated Forward bend) 92 Benefits of Paschimottanasana. 93 PRONE ASANAS (5) 94 BHUJANGASANA (PRONE ASANA 1) [The Cobra Pose] 94 SHALABASANA (PRONE ASANA 2) 103 How to do Shalabhasana. 103 Benefits of the Shalabhasana. 104 DHANURASANA (PRONE ASANA 3) [BOW POSE] 106 Dhanurasana – etymology. 106 Prerequisites for Dhanurasana. 107 How to do Dhanurasana (Bow Pose) 107 Benefits of Dhanurasana (Bow Pose) 108 Contraindications of Dhanurasana (Bow Pose) 109 NAUKASANA (PRONE ASANA 4) 110 How to do Naukasana. 111 Benefits of the Naukasana. 111 MAKARASANA (PRONE ASANA 5) [Crocodile Pose] 114 Crocodile Pose In Yoga (Makrasana) 114 Crocodile pose Steps (First Variation) 115 Crocodile Pose Steps (Second Variation) 115 Crocodile Pose Benefits. 116 Contraindication. 117 SIX SUPINE ASANAS (5) 118 PAVANMUKTASANA (SUPINE ASANA 1) 118 SETHUBHANDASANA (SUPINE ASANA 2) [Bridge Pose] 123 Sanskrit 123 Cautions & Contraindications. 124 How to do Bridge Pose. 125 Beginner tips. 125 Teaching Bridge Pose. 126 MATSYASANA (SUPINE ASANA 3) [The Fish Pose] 129 What is Matsyasana Yoga (Fish Pose)?. 129 UTHITAPADAHASTASANA (SUPINE ASANA 4) [Extended Hand-to-Big-Toe Pose] 133 Meaning. 133 Utthita Hasta Padangusthasana Practice Guide. 134 How to Do Utthita Hasta Padangusthasana. 135 Utthita Hasta Padangusthasana Benefits. 137 HALASANA (SUPINE ASANA 5) [The Plough/Plow Pose] 139 What is Halasana?. 139 What are the benefits of Halasana?. 139 How to perform Halasana. 140 Precautions and common mistakes. 142 SHAVASANA (SUPINE ASANA 6) [The Corpse Pose] 144 How to do Savasana (Corpse Pose) 144 Benefits of Savasana. 145 Contraindications. 145 TWO INVERTED ASANA (2) 146 SARVANGASANA (INVERTED ASANA 1) 146 How to do Sarvangasana.. 146 Benefits of Sarvangasana.. 147 Contraindications. 148 SIRASASANA (INVERTED ASANA 2) [HEAD STAND POSE] 150 Steps of Sirsasana. 150 Preparatory poses associated with Sirsasana. 152 Follow up poses. 153 Performing Tips. 153 The science of Sirsasana. 153 Benefits of Sirsasana. 153 Precautions and contraindications associated with Sirsasana. 155 SURYA NAMASKAR.. 156 PRANAYAMA.. 170 What exactly is pranayama?. 172 What are the benefits according to science?. 175 1. Decreases stress. 175 2. Improves sleep quality. 175 3. Increases mindfulness. 175 4. Reduces high blood pressure. 175 5. Improves lung function. 175 6. Enhances cognitive performance. 175 7. Reduces cigarette cravings. 175 Summary. 175 YOGA (Yogasana) Everyone knows what yoga is but their understanding is mostly limited to physical postures, known as Asanas. But does yoga means physical poses? To find the answer we need to understand the definitions of yoga in the ancient texts. These ancient texts are giving a powerful message of yoga which is much deeper than what we understand. Yoga is a word from Sanskrit language which means join, 2 or more things are needed to join. And when 2 or more objects are joined, then it becomes one object. There is connection and harmony between 2 objects which have become one. So yoga is all about oneness, experience of oneness, feeling of harmony. Ashtanga yoga - In Yoga Sutras, Patanjali defines yoga as “Yogah Chitta Vritti Nirodhah” - Chitt – mind, Vritti – functioning of mind, Nirodha –control Yoga is to control the functioning of the mind. We have our thoughts, emotions, feelings and conditionings in the mind. It is very difficult to control. Yoga is the technique to control all these functions of the mind.