- PDF Free Download

Size: px

Start display at page:

Download ""

Sophie Fields
6 years ago
Views:

2 Index Age: 5 8 Yrs Invocation Prayers 1) Standing: A) Palm Tree Pose (Talasana) B) Ekpadasana C) Cone Pose (Konasana) 2) Sitting: A) Mountain Pose (Parvatasana) B) Cat Pose (Manjarasana) C) Butterfly Pose (Bhadrasana) 3) Lying On Abdomen: A) Snake Pose (Bhujangasana) B) Locust Pose (Bhalabhasana) 4) Lying On Back: A) Hastapadangushtasana B) Leg Lock Pose (Pavan Muktasana) C) Supta Vakrasana Pranayam: 1) Equal Breathing Hare Krsna Hare Krsna Krsna Krsna Hare Hare / Hare Rama Hare Rama Rama Rama Hare Hare

Standing Pose Asana No: 1a PALM Palm TREE Tree Pose POSE (Talasana) The The Asana Asana Technique: 1. 1. Sit Stand on your erect, knees feet and 12 inches toes on apart, ground.

Now while inhaling for 2 seconds, raise 3. Keep both your distance arms between and heels simultaneously. palms and knees about 4.

Asana: 5. Relax muscles in trunk region and let m go 1. down After under this brief force standstill, of gravity.

Curve and downward back up simultaneously so that it shapes lowering like an arch. Relax neck heels and while hang exhaling head for down 2 seconds. as shown in Fig.

of sitting with toes and knees on ground. Common Duration Faults of Practice: : Daily 1.

upwards while taking head up. 1. The process of trunk sagging down should be brought 1. down Helps slowly. increasing height to a certain age. 2.

5 Standing Pose Asana No: 1a PALM Palm TREE Tree Pose POSE (Talasana) The The Asana Asana Technique: Sit Stand on your erect, knees feet and 12 inches toes on apart, ground. hands by 2. Keep side of palms body. on floor in such a way that distance Keep between neck and m spine is about straight. same as that between shoulders. Now while inhaling for 2 seconds, raise 3. Keep both your distance arms between and heels simultaneously. palms and knees about 4. Retain same this as that position between for 4 seconds. shoulders and hips. 4. The distance between soles should be about same as that between Releasing knees. Asana: 5. Relax muscles in trunk region and let m go 1. down After under this brief force standstill, of gravity. return At to same normal and position, head curve by rotating backward arm as far backward as possible. time, let neck 6. Curve and downward back up simultaneously so that it shapes lowering like an arch. Relax neck heels and while hang exhaling head for down 2 seconds. as shown in Fig.4 Releasing Asana: 1. Keep bottom of toes on ground. 2. Daily Slowly practice come back 2-3 to rounds original of 2 4 position breaths. of sitting with toes and knees on ground. Common Duration Faults of Practice: : Daily 1. Strain practice of any 2 - sort 3 rounds on any of part 6 10 of breaths bodyeach. 1. Using force for taking trunk down Turning It should be eyes avoided. upwards while taking head up. 1. The process of trunk sagging down should be brought 1. down Helps slowly. increasing height to a certain age Do Vertically not turn stretches eyes upward. spine. 3. Teaches how to maintain a balanced state of mind The Expands spine becomes lungs and flexible improves and ir healthy. lung 2. It capacity. improves health of organs in torso. 3. It relieves backache and neck ache resulting from over work. HARE KRISHNA HARE KRISHNA KRISHNA KRISHNA HARE HARE // // HARE RAMA HARE RAMA RAMA RAMA HARE HARE 1

Standing Pose Asana No: 1b Ekpadasana The Asana The Asana Technique: Technique: 1. 1. Sit Stand on your erect knees with your and toes feet on toger ground. and 2.

3. Keep Place right distance foot on between liner side palms of and knees about left same thigh as near that between groin. Join shoulders hands and hips. 4. The near distance chest between bone.

6 Standing Pose Asana No: 1b Ekpadasana The Asana The Asana Technique: Technique: Sit Stand on your erect knees with your and toes feet on toger ground. and 2. hands Keep alongside palms your on body. floor in such a way that distance Focus between eyes at a m point is in about front of same you & as that between 2. shoulders. hands Keep Place right distance foot on between liner side palms of and knees about left same thigh as near that between groin. Join shoulders hands and hips. 4. The near distance chest between bone. soles should be about same 4. as Repeat that between with anor knees. leg. 5. Relax muscles in trunk region and let m go down under force of gravity. At same time, let Step : 2 Releasing Asana: neck and head curve backward as far as possible Curve Slowly bring back down up so that leg it in shapes normal standing like an arch. Relax neck and hang position. head down as shown in Fig.4 2. Release your arms and bring m by side of your body. Releasing Asana: 1. Keep bottom of toes on ground. 2. Slowly Duration come back of to Practice: original position of sitting with Daily toes and practice knees 2 - on 3 rounds ground. of 2 4 breaths. Daily practice 2-3 rounds of 6 10 breaths each. 1. Leaning body on one side. 2. Keeping joined Common hands above Faults : 1. Using chest bone force for taking trunk down. 2. Turning eyes upwards while taking head up. 1. Try to maintain balance. 1. The process of trunk sagging down should be brought 2. The joined hands should be exactly at down slowly. chest bone. 2. Do not turn eyes upward The Relaxes spine becomes muscles flexible of and leg. healthy It Helps improves nerve control. health of organs in torso It Helps relieves concentration. backache and neck ache resulting from over 4. work. Teaches to maintain balance. Step : 3 2

Standing Pose Asana No: 1c Cone Pose (Konasana) The Asana The Technique: Asana Technique: 1. 1. Stand Sit on erect your with knees and feet, toes 2 on feet apart ground. and 2.

3. Bend Keep sideward distance to left between while inhaling, palms and knees about right same arm as parallel that between to ground. shoulders and hips. 4.

At same time, let Step : 2 neck Releasing and head curve backward Asana: as far as possible. 1. 6. Straighten Curve back your up body; so that bring it your shapes like an arch.

Daily practice 2-3 rounds of 2 4 breaths. Daily practice 2-3 rounds of 6 10 breaths each. 1. Not touching raised arm to 1. ear. Using force for taking trunk down. 2. Turning Leaning forward eyes upwards while bending while taking head up.

1. 2. Reduces It improves muscular health pain. of organs in torso. 2. 3. Maintains It relieves flexibility backache of waist. and neck ache resulting from over 3. Causes work.

7 Standing Pose Asana No: 1c Cone Pose (Konasana) The Asana The Technique: Asana Technique: Stand Sit on erect your with knees and feet, toes 2 on feet apart ground. and 2. Keep parallel. palms on floor in such a way that distance between 2. Raise right arm m above is about head touching same as that between shoulders. ear Bend Keep sideward distance to left between while inhaling, palms and knees about right same arm as parallel that between to ground. shoulders and hips Slide The distance left hand between towards soles left ankle. should be about same 5. Repeat as that between on or knees. side. 5. Relax muscles in trunk region and let m go down under force of gravity. At same time, let Step : 2 neck Releasing and head curve backward Asana: as far as possible Straighten Curve back your up body; so that bring it your shapes like an arch. Relax raised neck and arm hang down. head down as shown in Fig.4 2. Slide your hand back in standing position. Releasing Asana: 1. Keep bottom of toes on ground. 2. Slowly come back to original position of sitting with toes Duration and knees on of Practice: ground. Daily practice 2-3 rounds of 2 4 breaths. Daily practice 2-3 rounds of 6 10 breaths each. 1. Not touching raised arm to 1. ear. Using force for taking trunk down. 2. Turning Leaning forward eyes upwards while bending while taking head up. 1. The process of trunk sagging down should be brought 1. down Raised slowly. arm should touch ear. 2. This Do not should turn eyes be avoided. upward. 1. The spine becomes flexible and healthy Reduces It improves muscular health pain. of organs in torso Maintains It relieves flexibility backache of waist. and neck ache resulting from over 3. Causes work. lateral stretch of spine. Step : 3 3

Sitting Pose Asana No: 2a Mountain Pose (Parvatasana) The Asana The Asana Technique: Technique: 1. Sit on your knees and toes on ground. 1. Sit cross legged on floor. Hands should be 2.

hands simultaneously upwards above head, 3. Keep distance between palms and knees about palms forming a namaskar position. same as that between shoulders and hips. 3. Keep elbows straight and palms joint.

Pull abdomen slightly inside, maintain down under force of gravity. At same time, let position while holding breath for 4 seconds neck and head curve backward as far as possible. 6.

8 Sitting Pose Asana No: 2a Mountain Pose (Parvatasana) The Asana The Asana Technique: Technique: 1. Sit on your knees and toes on ground. 1. Sit cross legged on floor. Hands should be 2. Keep palms on floor in such a way that distance between m is about same as that between on side of body. 2. While inhaling for 2 seconds, raise both shoulders. hands simultaneously upwards above head, 3. Keep distance between palms and knees about palms forming a namaskar position. same as that between shoulders and hips. 3. Keep elbows straight and palms joint. 4. The distance between soles should be about same 4. Keep arms close to respective ears. as that between knees. Keep entire body erect. 5. Relax muscles in trunk region and let m go 5. Pull abdomen slightly inside, maintain down under force of gravity. At same time, let position while holding breath for 4 seconds neck and head curve backward as far as possible. 6. Curve back up so that it shapes like an arch. Relax neck and Releasing hang head down Asana: as shown in Fig.4 1. Now while exhaling, slowly bring arms down by side Releasing of body. Asana: Come Keep back bottom to of normal toes sitting on position. ground. 2. Slowly come back to original position of sitting with toes and Duration knees of ground. Practice: Daily practice 2-3 rounds of 2 4 breaths. Daily practice 2-3 rounds of 6 10 breaths each. 1. Raised hands are bent at elbow 2. Tendency of upper Common body to lean Faults forward: Not Using keeping force for taking palms toger trunk when down. 2. hands Turning are stretched eyes upwards while taking head up Hands The process should of not be trunk bent sagging at elbow. down should be brought 2. The down spine slowly. should be kept straight Palms Do not should turn eyes be kept upward. toger right from root to tip of finger. 1. The spine becomes flexible and healthy Stretches It improves all abdomen health and of pelvic organs muscles. in torso Straightens It relieves backache muscles of and neck back. ache resulting from over 3. Improves work. shape of body. 4

Sitting Pose Asana No: 2b Cat Pose (Manjarasana) The The Asana Asana Technique: 1. Sit on your knees and and toes toes on on ground. ground. 2. Keep palms on on floor floor in such in such a way a way that that dis- distance between m is is about same as that between shoulders.

hips. 4. The distance between soles should be about same 4. The distance between soles should be about as that between knees. same as that between knees. 5.

gravity. At At same same time, time, let let neck neck and and head head curve curve backward as as far as possible. 6.

Keep bottom of of toes toes on on ground. 2. Slowly come back to to original position of sitting of sitting with with toes toes and and knees knees on on ground.

up. 1. 1. The process of of trunk trunk sagging sagging down down should should be be brought brought down slowly. down slowly. 2. 2. Do Do not not turn turn eyes eyes upward. upward. 1. The spine becomes flexible and and healthy.

9 Sitting Pose Asana No: 2b Cat Pose (Manjarasana) The The Asana Asana Technique: 1. Sit on your knees and and toes toes on on ground. ground. 2. Keep palms on on floor floor in such in such a way a way that that dis- distance between m is is about same as that between shoulders. shoulders. between Keep distance distance between between palms palms and and knees knees about about same same as that as between that between shoulders shoulders and and hips. hips. 4. The distance between soles should be about same 4. The distance between soles should be about as that between knees. same as that between knees Relax Relax muscles muscles in in trunk trunk region region and and let m let m go go down under under force force of of gravity. gravity. At At same same time, time, let let neck neck and and head head curve curve backward as as far as possible. 6. Curve back up up so so that that it shapes it shapes like like an arch. an arch. Relax Relax neck neck and and hang hang head head down as as shown in Fig.4 Releasing Asana: 1. Keep bottom of of toes toes on on ground. 2. Slowly come back to to original position of sitting of sitting with with toes toes and and knees knees on on ground. Duration of of Practice: Daily practice rounds of of breaths breaths each. each. Common Faults Faults : : 1. Using force for for taking trunk trunk down. down. 2. Turning eyes eyes upwards while while taking taking head head up. up The process of of trunk trunk sagging sagging down down should should be be brought brought down slowly. down slowly Do Do not not turn turn eyes eyes upward. upward. 1. The spine becomes flexible and and healthy. 2. It improves health of of organs in in torso. torso. 3. It relieves backache and and neck neck ache ache resulting resulting from from over over work. work. 5

sitting pose Asana No: 2c Butterfly Pose (Bhadrasana) The

2. Keeping feet in contact with floor, draw m near body. 3.

pointing outwards and heels touching perineum. 4.

Flap both your legs like wings of a butterfly.

Release joint soles of feet and sit in normal position.

Forcing to join soles toger. 2. Flapping legs too fast. 1.

10 sitting pose Asana No: 2c Butterfly Pose (Bhadrasana) The Asana Technique: 1. Sit on floor with legs fully stretched. 2. Keeping feet in contact with floor, draw m near body. 3. While inhaling 2 seconds, join soles of feet toger, toes pointing outwards and heels touching perineum. 4. Lock hands over feet. 5. Flap both your legs like wings of a butterfly. Releasing Asana: 1. Release joint soles of feet and sit in normal position. Daily practice 2-3 rounds of 2 4 breaths. 1. Forcing to join soles toger. 2. Flapping legs too fast. 1. This should be consciously avoided. 2. Flapping of legs should be in rhythm. 1. Aids in extreme stretching of superficial and deep muscles of inner side of thighs and pelvis. 6

Lying on abdomen Asana No: 3a Snake Pose (Bhujangasana) The Asana

Place palms on floor at side of chest. 3.

Brea out for 2 seconds and bring down your head and shoulders on floor.

Daily practice 2-3 rounds of 2-4 breaths each. 1.

Raising up of pupils or eyebrows while raising head. Step : 3 1.

11 Lying on abdomen Asana No: 3a Snake Pose (Bhujangasana) The Asana Technique: 1. Lie on stomach with legs pointing out, heels toger. 2. Place palms on floor at side of chest. 3. Lift head and shoulders backwards without applying pressure on palms while inhaling for 2 seconds. 4. Retain asana position for 4 seconds Releasing Asana: 1. Brea out for 2 seconds and bring down your head and shoulders on floor. 2. Stretch arms full length by side of body as in starting position. Daily practice 2-3 rounds of 2-4 breaths each. 1. Raising body forcibly and balancing upper body on hands. 2. Raising up of pupils or eyebrows while raising head. Step : 3 1. Avoid this as it will defeat purpose of this asana. 2. Try to avoid this consciously. 1. Keeps spine supple and flexible. 2. Feeling of confidence. 3. Stimulates appetite and eliminates constipation. 7

Lying on abdomen Asana No: 3b Locust Pose (Bhalabhasana) The Asana Technique: 1.

While exhaling for 2 seconds lift both legs up as far as possible without bending knees. 4.

Relax muscles of waist and thigh, inhale 2 seconds and slowly bring down both legs on floor.

There is a tendency to fold legs at knees and over-stretching of toes. 2.

12 Lying on abdomen Asana No: 3b Locust Pose (Bhalabhasana) The Asana Technique: 1. Lie on your abdomen keeping arms alongside of body. 2. Now place your arms under your thighs. 3. While exhaling for 2 seconds lift both legs up as far as possible without bending knees. 4. Retain in this position for 4 seconds. Releasing Asana: 1. Relax muscles of waist and thigh, inhale 2 seconds and slowly bring down both legs on floor. Daily practice 2-3 rounds of 2-4 breaths each. 1. There is a tendency to fold legs at knees and over-stretching of toes. 2. While taking legs higher and higher head is raised up unknowingly 1. Consciously check se tendencies. 2. This should be avoided. 1. Good for lower back exercise. 2. Reduces flabbiness of thighs. 3. Strengns abdominal muscles. 4. Relieves indigestion, feeling of heaviness after meals, gas troubles, etc 8

Lying on back Asana No: 4a Hastapadangushtasana The Asana Technique:

Exhaling, raise right leg and right arm at right angles

Repeat same with your left leg. Releasing Asana: 1.

Hands by side of your body. Daily practice 2-3 rounds of 2 4 breaths.

Not maintaining a 90 degree angle. Step : 3 1.

13 Lying on back Asana No: 4a Hastapadangushtasana The Asana Technique: 1. Lie down flat with feet straight on floor. 2. Exhaling, raise right leg and right arm at right angles simultaneously 3. Now try holding toe of leg with your hand. 4. Repeat same with your left leg. Releasing Asana: 1. Release your toe and bring down legs to starting position 2. Hands by side of your body. Daily practice 2-3 rounds of 2 4 breaths. 1. Bending knee while stretching leg up. 2. Not maintaining a 90 degree angle. Step : 3 1. Try to stretch you leg straight. 2. Maintain required angle. 1. Improves circulation in extremities. 2. Strengns abdominal muscles. 3. Gently massages internal abdominal organs. 9

Lying on back Asana No: 4b Leg Lock Pose (Pavan Muktasana) The Asana Technique: 1.

While inhaling raise legs slowly at about 20-30cms above floor to make an angle. 3.

Clasp both hands with fingers interlocked aver both knees, pull to a knee-chest position.

Inhaling, straighten both legs. 3. Exhaling, slowly bring both legs down and place m on floor.

Holding of breath while pressing folded legs against chest and taking head up. 1.

14 Lying on back Asana No: 4b Leg Lock Pose (Pavan Muktasana) The Asana Technique: 1. Lie down on back with legs toger and hands by side of body, palms facing floor. 2. While inhaling raise legs slowly at about 20-30cms above floor to make an angle. 3. Now, while exhaling fold legs at knees and bring knees to chest. 4. Clasp both hands with fingers interlocked aver both knees, pull to a knee-chest position. Releasing Asana: 1. Unfold hands and bring m to ir earlier position. 2. Inhaling, straighten both legs. 3. Exhaling, slowly bring both legs down and place m on floor. Practice 3-5 rounds maintaining final posture for 3-10 breaths. 1. Holding of breath while pressing folded legs against chest and taking head up. 1. Ensure that breathing goes on in its natural rhythm. Step : 3 1. Corrects chronic constipation, flabby abdomen and sub-normal function of abdominal viscera and pelvic organs. 2. Energizes digestive and excretory systems and makes m more efficient. 3. Relieves gastric troubles. 10

Lying on back Asana No: 4c Supta Vakrasana The Asana Technique: 1.

Bend your legs at knee and keep m toger next to hips. 3.

Simultaneously turn head to left side. 4.

Come in center, unbend folded knees, stretch your legs. 2.

1. There is a tendency to use force while twisting. 1.

15 Lying on back Asana No: 4c Supta Vakrasana The Asana Technique: 1. Lie on back with your legs toger and hands in T position. 2. Bend your legs at knee and keep m toger next to hips. 3. Exhale and allow legs to gently drop to right side, twisting spine from waist. Simultaneously turn head to left side. 4. Inhale and come in center and repeat same on left side. Releasing Asana: 1. Come in center, unbend folded knees, stretch your legs. 2. Bring arms back by side of your body. Daily practice 2-3 rounds of 2 4 breaths. 1. There is a tendency to use force while twisting. 1. Perform posture only within your capacity. Step : 3 1. Flexibility of neck and pelvic region increases. 2. Reduces flabbiness of waist. 3. Releases stress from shoulder and neck region. 4. Tones abdominal organs. 11

PrasadamPrayers mahä-prasädegovindenäma-brahmaëivaiñëave svalpa-puëya-vatäà räjanviçväsonaivajäyate

tä'kejetäkaöhinasaàsäre kåñëabaòodoyämay,karibärejihväjay, sva-prasäd-annadilabhäi

Oking,forthosewithlitlepiouscredit,faithinmahä-prasäda,ÇréGovinda,holy name,andvaiñëavasneverarises.

somehowwehavefalenintothisoceanofmaterialsense enjoyment,andofalsensestongueismostvoraciousanduncontrolable.

16 PrasadamPrayers mahä-prasädegovindenäma-brahmaëivaiñëave svalpa-puëya-vatäà räjanviçväsonaivajäyate çaréraavidyä-jäl,joòendriyatähekäl, jévepheleviñaya-sägore tä'ramadhyejihväati,lobhamoysudurmati, tä'kejetäkaöhinasaàsäre kåñëabaòodoyämay,karibärejihväjay, sva-prasäd-annadilabhäi seiannämåtapäo,rädhä-kåñëa-guëagäo, premeòäkocaitanya-nitäi Oking,forthosewithlitlepiouscredit,faithinmahä-prasäda,ÇréGovinda,holy name,andvaiñëavasneverarises. OLord,thismaterialbodyisaplaceofignorance,andsensesareanetworkof pathsleadingtodeath.somehowwehavefalenintothisoceanofmaterialsense enjoyment,andofalsensestongueismostvoraciousanduncontrolable. Itisverydificulttoconquertongueinthisworld.ButYou,dearKåñëa,arevery kindtousandhavegivenussuchniceprasädam justtocontroltongue.nowwe takethisprasädam toourfulsatisfactionandglorifyyou-çréçrérädhäandkåñëaandinlovecalforhelpoflordcaitanyaandnityänanda.

KRIYA LOWER BACK AND HIPS

KRIYA LOWER BACK AND HIPS 1. Pelvic Grind Left. Place your hands on your knees and begin grinding yourself in a big, smooth circle going to the left. Lift the chest up high as you tilt the pelvis back,