Monday, June 20, 2016

YOGASAN

YOGA  POSTURES 

_________________________

Standing Deep Breathing
Pranayama Series













Benefits:
  • Teaches you to use 100 percent of your lungs.
  • Most people use only a small percentage of their lung capacity, never allowing the lungs to reach the maximum expansion that nature intended.
  • Expands the lungs and increases circulation, elevating your core temperature and preparing the muscles for exercise.  ________________________
Half-Moon Pose with Hands to Feet Pose
Ardha Chandrasana & Pada-Hastasana

Ardha Chandrasan

Half-Moon Pose


 

Benefits:
  • Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
  • Improves and strengthens every muscle in the central part of the body, especially the abdomen.
  • Increases flexibility of the spine, corrects bad posture, promotes proper kidney function, and helps to cure enlargement of the liver and spleen, dyspepsia, and constipation.
  • Increases flexibility and strength of the 
  • rectus abdominis, latisimus dorsi, oblique, deltoid, and trapezius muscles.

    ______________________________

    Pada-Hastasana
    Hands to Feet Pose

    Benefits:
    • Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
    • Increases the flexibility of the spine as well as the glutes, hamstrings, calves.
    • Greatly improves blood circulation to the legs and brain, and strengthens the rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles. 

    ____________________________

    Eagle
    Garurasana

    Benefits:
    • Supplies fresh blood to the sexual organs and the kidneys, increasing sexual power and control.
    • Firms the calves, thighs, hips, abdomen, and upper arms.
    • Improves the flexibility of the hip, knee, and ankle joints and strengthens the latisimus dorsi, trapezius, and deltoid muscles. 

    • _________________________________

    Standing Head To Knee Pose
    Dandayamana – JanuShirasana

    Benefits:
    • Helps develop concentration, patience, and determination.
    •  Improves balance.
    • Tightens abdominal and thigh muscles.
    • Improves hamstring and hip flexibility.
    • Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula,

    • _________________________ 

    Standing Bow Pulling Pose
    Dandayamana – Dhanuraiana

    Benefits:
    • Improves mental determination and develops balance
    • Tightens abdominal and thigh muscles
    • Tightens arms, hips, and buttocks.
    • Improves posture, while increasing elasticity of the rib cage and the lungs
    • Improves flexibility and strength. of the spine, legs, hips and shoulders.

    • ____________________________ 

    Balancing Stick Pose
    Tuladandasana


    Benefits:
    • Perfects control and balance.
    • Firms hips, buttocks, and upper thighs, as well as providing many of the same benefits for the legs as in Standing Head to Knee.
    • Increases circulation and strengthens the cardiovascular system, this is an excellent exercise for poor posture.
    • Improves flexlibility, strength, and muscle tone of shoulders, upper arms, spine, and hip joints.

    ___________________________________
    Standing separate Leg Stretching Pose
    Dandytamana – Bibhaktaeada – Paschimottanasana



    Benefits:
    • Improves and helps alleviate sciatica by stretching the sciatic nerves in the muscles of the back of the legs.
    • Helps the functioning of most of the internal organs, especially the small and large intestine.

    ______________________________

    Triangle Pose
    Trikanasana

    Benefits:
    • Works almost every muscles, joint, tendon, and internal organ in the body.
    • Revitalizes nerves, veins, and tissues.
    • Helps lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae.
    • Improves posture.
    • Most important pose to increase the strength and flexibility of the hip and side of the torso.
    • Firms the thighs and hips, slims the waistline, and improves the deltoid, trapezius, scapula, and latisimus muscles.

    __________________________________
    Standing Separate Leg head to Knee Pose
    Dandayamana – Bibhaktapada – Janushirasana

    Benefits:
    • Many of the same benefits as Hands to Feet Pose.
    • Helps develop concentration, patience, and determination.
    • Improves balance.
    • Tightens abdominal and thigh muscles.
    • Improves hamstring and hip flexibility.
    • Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula, and biceps. 

    _________________________________
    Tree Pose
    Tadasana

    Benefits:
    • Improves posture patience and balance.
    • Increases the flexibility of the ankles, knees, and hip joints.
    • By strengthening the internal oblique muscles, it helps prevent hernia.
    ____________________________
    Toe Stand Pose
    Padangustasana

    Benefits:
    • Develops excellent balance, concentration and patience.
    • Helps to cure gout and rheumatism of the knees, ankles, and feet.
    • Helps cure hemorrhoid problems.

    _______________________________
    Dead Body Pose
    Savasana

     Benefits:
    • Dead body pose returns blood circulation to normal.
    • Teaches complete relaxation.

    _____________________________

    Wind Removing Pose
    Pavanamuktasana


    Benefits:
    • Alleviates and reduces flatulence, the source of most chronic abdominal discomforts.
    • Improves the flexibility of the hip joints and firms the abdomen, thighs, and hips. 
    ______________________________
    Sit up
    Sit Up
    Benefits:
    • Strengthens the abdomen and hip flexors.
    • Increases flexibility of the spine. 

    ________________________________
    Cobra Pose
    Bhujangasana
    Benefits:
    • Increases spinal strength and flexibility, helps prevent lower back pain, and helps cure lumbago, rheumatism and arthritis of the spine.
    • Improves menstrual problems (irregularity, cramps, backache)
    • Cures loss of appetite
    • Helps Improve posture
    • Improves the functioning of the liver and spleen.S
    • Strengthens the deltoids, trapezius and triceps. 

    _______________________________
    Locust Pose
    Salabhasana
     


    Benefits:
    • Strengthens the upper back, arms, fingers, hamstrings and calves.
    • Helps back or spinal problems such as gout, slipped disc, and sciatica.
    • Helps tennis elbow and is also excellent for toning the buttocks and hip rotators. 

    ________________________________
    Full Locust Pose
    Poorna – Salabhasana
    Benefits:
    • Same therapeutic value as the Cobra Pose and the same upper-body benefits as the Standing Bow Pulling.
    • Strengthens the middle back, upper arms, hips, and hamstrings. 

    _______________________________
    Bow Pose
    Dhanurasana

    Benefits:
    • Improves the functioning of the large and small intestines, the liver, kidneys, and spleen.
    • Helps straighten rounded spines, relieves backaches, and improves kyphotic upper body posture (rounded shoulders) opening the rib cage and strengthening the upper back, permitting maximum expansion of the lungs and increased oxygen intake.
    • Revitalizes all spinal nerves by increasing the circulation of the spine.
    • Improves digestion and strengthens abdominal muscles, upper arms, thighs and hips. 

    ________________________________
    Fixed Firm Pose
    Supta – Vajrasana
    Benefits:
    • Helps sciatica, gout and rheumatism in the legs.
    • Strengthens and improves flexibility of lower spine, hip flexors, quadriceps, knees and ankle joints. 
    ______________________________
    Half Tortoise Pose
    Ardha – Kurmasana
    Benefits:
    • Provides maximum relaxation.
    • Helps indigestion and stretches the lower part of the lungs, increasing blood circulation to the brain.
    • Firms the abdomen and thighs.
    • Increases the flexibility of hip joints, scapula, deltoids, triceps, and latisimus dorsi muscles. 

    _____________________________

    Camel Pose
    Ustrasana
    Benefits:
    • Stretches the abdominal organs to the maximum and helps constipation.
    • Stretches the throat, thyroid gland, and parathyroid.
    • It opens a narrow rib cage to give more space to the lungs.
    • Because it produces maximum compression of the spine, it improves the flexibility of the neck and spine and relieves backache.
    • Firms and slims the abdomen and the waistline. 

    ________________________________
    Rabbit Pose
    Sasangasana
    Benefits:
    • Produces the opposite effect of the Camel; as a result, it stretches the spine to permit the nervous system to receive proper nutrition.
    • Maintains the mobility and elasticity of the spine and back muscles.
    • Improves digestion and helps sinus problems, and chronic tonsillitis
    • Wonderful effect on thyroid and parathyroid glands.
    • Improves the flexibility of the scapula and the trapezius muscles. 

    _______________________________
    Head to Knee Pose with Stretching Pose
    Janushirasana with Paschimottanasana


    Benefits:
    • Helps to balance blood sugar levels.
    • Improves the flexibility of the sciatic nerves, ankles, knees, and hip joints.
    • Improves digestion.
    • Enhances the proper function of the kidneys.
    • Expands the solar plexus.
    • Relieves chronic diarrhea by improving digestion.
    • Increases the flexibility of the trapezius, deltoid, rectus femoris, and biceps muscles, as well as the sciatic nerves, tendons, hip joints, and last five major vertebrae of the spine. 

    ______________________________
    Spine Twisting Pose
    Ardha – Matsyendrasana

    Benefits:
    • The only exercise that twists the spine from top to bottom at the same time.
    • As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues, and improves spinal elasticity and flexibility of the hip joints.
    • Helps lumbago and rheumatism of the spine.
    • Improves digestion, removes flatulence from the intestines.
    • Firms the abdomen, thighs and buttocks.

    __________________________

    Blowing in Firm Pose
    Kapalbhati in Vajrasana
    Benefits:
    • The last breathing exercise strengthens all the abdominal organs and trims the waistline.
    • Exhales expelled toxins from the body.
    • Cools the body.
    • Completes the practice.
    • Increases circulation. 


    _______________________________

    http://yogaday.narendramodi.in/home                                                                   Yoga Positions (Asanas) may be practiced at any time of day except within 2-3 hours of having eaten. You can do postures when the body feels stiff, tense, tired or hyped-up. Be aware not to do too many over-stimulating postures just before bedtime. Asanas are best practiced first in your yoga routine, followed by breathing (Pranayama) and then meditation.
    Restrictions &  Precautions
    • There are no age limits either young or old for the practice of yoga. However the application of the techniques will vary according to the abilities of the practitioner. Keep in mind the following.
    • Never practice any yoga techniques under the influence of alcohol or mind altering drugs.
    • Those with disabilities, severe, acute or chronic medical conditions should consult both with their medical practitioner and their yoga teacher to assess any dangers or difficulties which may arise.
    • There are no hard and fast dietary rules necessary to begin the practice of yoga. One does not have to give up smoking, become vegetarian, or be a purist to learn yoga.


    • With Blessings and Inspiration from 

      H H Swami Sri Asangananda Saraswati Maharaj 

      (Gyan Vihar Ashram Heranj, Kheda Gujarat, INDIA) 

       
    Hari OM Tat Sat
    ***


      Photographs by Haresh Patel
    All PHOTOGRAPHS ARE Copyright
     © 2016-2025 HARESH PATEL
    All rights reserved

    Photography done at
    Silver Creek Valley Country Club
     SCVCC
    San Jose,CA USA
    #SCVCC



























Surya Namaskar


Surya Namaskara


सूर्यनमस्कार
सूर्य नमस्कार का सरल अर्थ है 'सूर्य को प्रणाम। वैदिक युग के प्रबुद्ध ऋषियों द्वारा सूर्य नमस्कार की परम्परा हमें प्राप्त हुर्इ है। सूर्य आध्यातिमक चेतना का प्रतीक है। प्राचीन काल में दैनिक सूर्योपासना का विधान नित्य-कर्म के रूप में था। योग में सूर्य का प्रतिनिधित्व पिंगला अथवा सूर्य नाड़ी द्वारा होता है। सूर्य नाड़ी प्राण-वाहिका है, जो जीवनी-ä कि वहन करती है।
गतिशील आसनों का यह समूह हठयोग का पारम्परिक अंग नहीं माना जाता है, क्योंकि कालान्तर में मौलिक आसनों की श्रृंखला में इन्हें समिमलित किया गया था। यह शरीर के सभी जोड़ों एवं मांसपेशियों को ढीला करने तथा उनमें खिंचाव लाने और आंतरिक अंगों की मालिश करने का एक प्रभावी ढंग है। इसकी बहुमुखी गुणवत्ता और उपयोगिता ने एक स्वस्थ, ओजस्वी और सक्रिय जीवन के लिए तथा साथ-ही आध्यातिमक जागरण और चेतना के विकास के लिए एक अत्यन्त उपयोगी पद्धति के रूप में इसे स्थापित किया है।
                                                                    Suryanmaskar
Simple sun salutation means "the Sun album. Vedic tradition of the enlightened sages of sun salutation we receive is here. The Sun is a symbol of adhyatimak consciousness. In ancient times daily as a continual suppression of legislation-was karma. The sum represents the Sun by Sun tamor pingla or pulse. Sun pulse Pran-biography-vessel, which carries ä that sh.
Dynamic rugs of this group are not considered part of traditional Hatha Yoga, a series of original rugs in them because cantarella was samimlit. It's all body joints and muscles to loosen and stretch and massage the internal organs is an effectively. Its versatile quality and utility has a healthy, dynamic and active life and awakening and consciousness-only with adhyatimak development is a very useful method as it is installed.


According to me Surya Namskar is the best exercise for over all  body tuning.
As per Pujya  Swami Asanganad Saraswati   you can start with 3-5 then increase upto 12.
People are doing 108+  Surya Namaksr daily
 
Salutation

Sanskrit       Transliteration
1 ॐ मित्राय नमः om mitrāya namaḥ
2 ॐ रवये नमः om ravaye namaḥ
3 ॐ सूर्याय नमः om sūryāya namaḥ
4 ॐ भानवे नमः om bhānave namaḥ
5 ॐ खगाय नमः om khagāya namaḥ
6 ॐ पूष्णे नमः om pūṣṇe namaḥ
7 ॐ हिरण्यगर्भाय नमः om hiraṇya garbhāya namaḥ
8 ॐ मरीचये नमः om marīcaye namaḥ
9 ॐ आदित्याय नमः om ādityāya namaḥ
10 ॐ सवित्रे नमः om savitre namaḥ
11 ॐ अर्काय नमः om arkāya namaḥ
12 ॐ भास्कराय नमः om bhāskarāya namaḥ
13 ॐ श्रीसवितृसूर्यनारायणाय नमः om śrīsavitṛsūryanārāyaṇāya namaḥ











1ॐ मित्राय नमःom mitrāya namaḥ



2ॐ रवये नमःom ravaye namaḥ

3ॐ सूर्याय नमःom sūryāya namaḥ




4ॐ भानवे नमःom bhānave namaḥ

5ॐ खगाय नमःom khagāya namaḥ

6ॐ पूष्णे नमःom pūṣṇe namaḥ




7ॐ हिरण्यगर्भाय नमःom hiraṇya garbhāya namaḥ





8ॐ मरीचये नमःom marīcaye namaḥ


 


9ॐ आदित्याय नमःom ādityāya namaḥ
10ॐ सवित्रे नमःom savitre namaḥ




11ॐ अर्काय नमःom arkāya namaḥ
12ॐ भास्कराय नमःom bhāskarāya namaḥ


Click on following URL, for further information.https://en.wikipedia.org/wiki/Surya_Namaskara

Series

Step Asana Breath
Chakra Position Bīja
Sanskrit Transliteration
1 Pranamasana exhale
Anahata Heart ॐ ह्रां om hrāṁ
2 Hasta Uttanasana inhale
Vishuddhi Throat ॐ ह्रीं om hrīṁ
3 Hastapaadasana exhale
Swadhisthana Sacrum ॐ ह्रूं om hrūṁ
4 Aekpaadprasarnaasana (one foot back, lift head, hands often on earth ) inhale
Ajna Third eye ॐ ह्रैं om hraiṁ
5 Adho Mukha Svanasana / parvatasana exhale
Vishuddhi Throat ॐ ह्रौं om hrauṁ
6 Ashtanga Namaskara suspend
Manipura Solar plexus ॐ ह्रः om hraḥ
7 Bhujangasana inhale
Swadhisthana Sacrum ॐ ह्रां om hrāṁ
8 Adho Mukha Svanasana exhale
Vishuddhi Throat ॐ ह्रीं om hrīṁ
9 Ashwa Sanchalanasana (opposite foot forward from 4, hands often on earth ) inhale
Ajna Third eye ॐ ह्रूं om hrūṁ
10 Uttanasana exhale
Swadhisthana Sacrum ॐ ह्रैं om hraiṁ
11 Hasta Uttanasana inhale
Vishuddhi Throat ॐ ह्रौं om hrauṁ
12 Pranamasana exhale Anahata Heart ॐ ह्रः om hraḥ

Click on following URL, for further information.
https://en.wikipedia.org/wiki/Surya_Namaskara
Yoga Positions (Asanas) may be practiced at any time of day except within 2-3 hours of having eaten. You can do postures when the body feels stiff, tense, tired or hyped-up. Be aware not to do too many over-stimulating postures just before bedtime. Asanas are best practiced first in your yoga routine, followed by breathing (Pranayama) and then meditation.
Restrictions & Precautions

  • There are no age limits either young or old for the practice of yoga. However, the application of the techniques will vary according to the abilities of the practitioner. Keep in mind the following.
  • Never practice any yoga techniques under the influence of alcohol or mind altering drugs.
  • Those with disabilities, severe, acute or chronic medical conditions should consult both with their medical practitioner and their yoga teacher to assess any dangers or difficulties which may arise.
  • There are no hard and fast dietary rules necessary to begin the practice of yoga. One does not have to give up smoking, become vegetarian, or be a purist to learn yoga.
  • With Blessings, Guidance and Inspiration from 
    H H Swami Sri
    Asangananda Saraswati Maharaj 

    (Gyan Vihar Ashram Heranj, Kheda Gujarat, INDIA) 

Hari OM Tat Sat 
*** 



Photographs by Haresh Patel
All PHOTOGRAPHS ARE Copyright
© 2016-2025 HARESH PATEL
All rights reserved

**************************************
Photography done at
Silver Creek Valley Country Club
 SCVCC
San Jose,CA USA
#SCVCC