Yoga Simplified - Mod.1

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Yoga Simplified - Module 1 Page 1

Yoga Simplified

Module -1

- Mayank Shastri


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Dedication

I dedicate this book to my venerable father

Shree Bhalchandra Harikrishna Shastri

Who is my inspiration in everything I do ,

Who always supported me in every endeavor,

Who have always been there for me,and has never doubted my actions,

no matter how crazy they might be.

DISCLAIMER

The information contained in this booklet is intended to improve your

health and overall well-being.They are not substitutes for professional medical advice or treatment.

Always consult your doctor before beginning this program to reduce the

risk of injury.

Use your own discretion when performing these exercises.

Explore your own limits and never force or strain yourself beyond it. If

you feel uneasy, stop immediately and seek medical attention if

necessary. Yoga must always be practiced under the supervision of an

experienced instructor initially.

The author assumes no responsibility for injuries that may occur as aresult of the practice of Yoga.


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Yoga - Simplifiedby

Mayank ShastriB.E. (Mech.)

All Rights Reserved

First edition

Dec - 2011

- Published By -Mayank B. Shastri

Kaustubha,

Opp. Maninagar Society,

Tithal Cross Road,

Valsad 396001. (Guj.)

India.

Ph. 0091- 2632-252146 , 260-6531479

Fax : 0091-260-2400408

Mo. 0091-9375824978, 9377007456E-mail : [email protected]


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CONTENTS (an&k|man&k|man&k|man&k|m((((NNNNki}ki}ki}ki}

CHAPTER PAGE p\krN

01. What is Yoga ? 06-07 {yi[g S&> C[ ?}02. Eight Steps Yoga 10-11 {aQTi>gyi[g}03. Yogic Poses 18-19 {yi[gisn}04. Mountain Pose 22-23 {tiDisn}05. Chair Pose 26-27 {uRkTisn}06. Tree Pose 30-31 {vZxisn}07. Hand to Foot Pose 34-35 {pidCAtisn}08. Half Wheel Pose 38-39 {aFgisn}09. Staff Pose 50-51 {d>Disn}10. Seated Forward Bend 52-53 {pid-pIEJmi[_iisn}11. Camel Pose 56-57 {uOT/isn}12. Thunderbolt, Hare & Child Pose 58-59 {vj\isn, SSi>kisn, bilisn}

13. Dog & Cat Pose 62-63 {ck|vikisn}14. Beneficial Pose & Cobbler Pose 64-65 {BWisn tYi bwki[Nisn}15. Gate Pose 68-69 {p(rGisn}16. Pyramid Pose 72-73 {piVi[


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yi[yi[yi[yi[g S&> Cg S&> Cg S&> Cg S&> C[[[[ ????

yi[g a[ Sir)(rk an[ min(sk (k|yiai[ oiri t>d&rAt), min(sk Si>(t an[ aiRmXinm[Lvvi miT[n>& p\ic)n Birt)y (vXin C[. yi[g ni[ aY< C[ ji[Dv&> k[ ji[Div&>. aim, yi[g a[aiRmini prmiRmi siY[ni ji[DiNn) kLi C[. aisn, p\iNiyim an[ wyin oiri aiRmXin p\i%t

krv&> a[ yi[gn&> m&by

wy[y C[. yi[g Sr)r, mn an[ aiRmini s&m[L tYi s>vi(dti oiri Jvnmi>(nm(t an[ s>p*N< IAYrti liv[ C[. yi[g a[ urctm xmti an[

(crAYiy) AviAyy p\i%t krvini[ ci[Sks mig< C[. yi[g aipNi jyIktRvni[ svig) (vkis kr)aipNi Jvnmi> g&Nv_ii liv[ C[.

yi[gniyi[gniyi[gniyi[gni fiydiai[fiydiai[fiydiai[fiydiai[ ::::

(ny(mt yi[gieyisY) Sr)r n[ IAYrti, lybwti, airi[uy, si]Qqv, tikit, cpLtian[ lvc)kti p\i%t Yiy C[. yi[g min(sk tiN, udis)nti, jyg\ti, b[c[n) an[ uciTn[ d*rkr) mnn[ Si>(t, Af*(t< an[ p|sgnti p|din kr[ C[. yi[gY) ligN)ai[ an[ Biv&kti pr (ny>#iNaiv[ C[. yi[g (c>ti an[ a(nWin[ d*r kr) Sr)r an[ mnn[ AvAY an[ (nmj a>gi[ an[ t>#ii[mi> rkts>cir vFir) t[mn) kiy riK[ C[ tYi O[Osin) xmti vFir[ C[. yi[g Sr)rniai>t(rk avyvi[, a>t:A#iiv) g\>(Yai[ an[ Xint>t&ai[n) kiy vZ(w kr[ C[. an[kSir)(rk an[ min(sk b)mir)ai[mi> yi[g K*bj fiydikirk C[. k[Tli>k asiwy ri[gi[ pN yi[goiri siji Ye Sk[ C[. aim, yi[g Sir)(rk an[ min(sk AviAyy bx[ C[ an[ k&drt siY[tidiRdyn) an&B*(t kriv[ C[.

ji[ yi[gieyis (ny(mtpN[, g>B)rtiY) an[ $Qtip*v aiv[, yi[uy aihir

an[ p*rti p\miNmi> (nWi l[vimi> aiv[ ti[ K*bj T*>ki smymi> Sr)r pitL&> an[ lc)l&>, mn (nmit, ai>Ki[ d)I%tmin, Rvci cmk)l) an[ cC[[ri[ t[jAv) bn[ C[. aim, yi[gieyis siFkniJvnni p\Ry[k pisin[ aivr) le t[n[ aiQyiIRmk ugn(tn) siY[[ (voti, si]>dy< an[ simyy


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What is Yoga ?

Yoga is an ancient Indian science of physical and mental practices

designed to promote health, peace of mind and deeper self awareness.

The word Yoga comes from the Sanskrit language means to connect or

union. It is an art of connecting a person's own consciousness with the

universal consciousness. The ultimate goal of Yoga is to bringenlightenment through Yogic exercises called postures or poses (Asana)

that stretch the body, regulated breathing (Pranyama) and meditation

(Dhyana). Yoga harmonizes our body, mind and spirit and prepares us for

an overall state of tranquility and serenity. Yoga is the insured way to

attain our highest potential and enduring health. Yoga improves the

quality of our life.

Benefits of Yoga :

The continued practice of Yoga can improve physical fitness,

strength, poise, balance and flexibility. It reduces stress, tension and

anxiety and leads us to a sense of peace and bliss. Yoga improves mood

and develops a sense of well-being. It relieves nervousness and cures

insomnia. Yoga makes our mind tranquil and serene. Yoga promotes

blood circulation in all the systems and organs of the body increasing their

efficiency. It controls the heart rate and blood pressure also increases the

lung capacity. Yoga has a profound effect on the functioning of the glands,

nerves and inner organs. Yoga positively affects the levels of certain brain

and blood chemicals. Yoga is anti-ageing; it reduces weight, increases

wisdom and wealth. Yoga raises self-confidence, self-esteem and develops

personal and social values. Many common physical ailments can be

improved through the regular practice of Yoga. It can cure different

incurable diseases also. Thus, Yoga improves both physical and mental

health. It develops a feeling of being at one with the environment.

If you practice Yoga regularly, firmly, earnestly and take proper

diet and sufficient sleep then you will have slim and supple body,unruffled mind, beaming eyes, fair skin and lustrous complexion in a very

short time. Thus, Yoga ensures prudence, potency, beauty and spiritual

success to the Yogic practitioners and its benefits can permeate all facets

of the practitioners life and attitude.


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yi[giyi[giyi[giyi[gieeeeyisnyisnyisnyisn) p*vCvi-ujisviL) t[mj p\d*PN an[

avri[Fm&kt Ci[v) ji[ea[. pi[tini Grmi> aYvi ti[ K& yi[gieyis kr) Skiy C[.yi[gieyis ji[ Grmi> krvimi> aiv[ ti[ ai[rDi[ p*rt) mi[kLiSviLi[, Cvin) p*rt) avr-jvrviLi[an[ pyi Fi(m ji[ea[ t[mj F*p-d)pp\gTivvi ji[ea[. ji[ a>gt ai[rDi[ uplaF n Ci[y ti[ Grni ki[ek mi[kLiSviLi an[ r&(ckrK*Nimi> pN yi[gieyis kr) Skiy. yi[gieyis p>Ki, C)Tr, a[2-k&lr k[ a[rk>D)xnrn) nJkkrvi[ ji[ea[ n(C. yi[gieyis s)Fi s*y k[ q>D) Cvimi> pN krvi[ ji[ea[ n(C. yi[gieyis

smy[ AvrC, airimdiyk an[ Q)li> kpDi> pC[rvi ji[ea[. smtl jm)n pr S[tr>J, k>bl k[FibLi[ piYr) t[ni pr yi[gieyis krvi[ ji[ea[.

yi[giyi[giyi[giyi[gieeeeyisni[yisni[yisni[yisni[ smysmysmysmy ::::

yi[gieyis krvi miT[ni[ svi[ C*>OiL&> piN) le Skiy.yi[gieyis miT[ drri[j 45 (m(nT Y) 1 klik OiLvvi[ ji[ea[. agy p\kirni jyiyim pC) 1klik bidj yi[gieyis kr) Skiy. yi[gieyis pC) trtj Anin krv&> ji[ea[ n(C. yi[gieyisdrri[j (ny(mtpN[ a[kj smy[ an[ a[kj AYL[ krvimi> aiv[ ti[j asrkirk an[ liBkirkrC[ C[ .


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Prerequisites for Yoga :

Yoga is an exercise that can be done anywhere, requires no

special equipment and anyone of any age can practice it. Select a place

which is clean, hygienic, airy and free from pollution, noise and

disturbances. Select a place in your home or a green, open space. If you

practice yoga in a room then see that the room is not congested, it shouldbe properly ventilated and there is ample sunlight in the room. Clean the

room every day. Keep it sacred. Place holy pictures, books, flowers,

incense and light a candle there. If dedicated room is not available, select

a calm and pleasing corner in your house. Dont do Yoga near a fan,

cooler, heater or air conditioner. Never practice yoga in direct sunlight

and under cold wind. Wear loose and comfortable clothing while practicing

Yoga. Spread a thick rug, soft mattress, carpet or folded blanket on the

flat floor for practicing Yoga.

Time for Practicing Yoga :

The best time for practicing Yoga is early morning after the

morning routine. Make a habit of getting up early in the morning between

4 to 5 A.M. At this time, divine energy is high and our energies are also at

the highest level than at any other period of the day. Yoga should be doneon an empty stomach. Drink a glass of water before your session. After

having tea, coffee or juice, leave a gap of 30 minutes; after light meals or

snacks 1-2 hours and 2-3 hours between your meal and Yoga practice.

You should eat after 1-2 hours after a Yoga session. You can sip warm

water during a practice; this can help internal cleansing. Devote 45

minutes to 1 hour daily to your Yogic practices. Leave a gap of minimum

1 hour after other exercises. Dont bathe immediately after Yoga practice.

Stick to a fixed time, place and be regular in the practice to derive

benefits of Yoga.


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aaaaQQQQTiTiTiTi>>>>gyi[gyi[gyi[gyi[gggg ::::yi[g Wa2i aiRmXin p\i%t krvi mh(P< pt>j(la[ aiq pg(Yyi> s*cjyi> C[. ai aiq

pg(Yyi> C[ ym, (nym, aisn, p\iNiyim, p\Ryihar, FirNi, Qyin an[ smi(F.

ymymymym :::: ym ni[ aY< C[ myi#iN krv&> , ri[kv&> aYvi a>k&Smi> riKv&>. ym a[ yi[gnisiFk[ an&srvini (ng\hao aYviti[ n](tk aiciri[ C[. ym pi>c C[ an[ t[ C[; a(hsi, sRy,aAt[y, b\|cy< an[ ap(rg\h.

a(hsi : siFk[ mn, vcn k[ km< oiri Avy>n[ aYvi agy ki[e pN Jv-j>t&n[ Sir)(rk yimin(sk ha(n k[ n&kSin phaoMciDvi Jaoea[ n(h, agyiy krvi[ Jaoea[ n(h an[ ki[en) pN

ligN) d&:Bvv) Jaoea[ n(h. ki[epN p\Ry[ o[PBiv riKvi[ ; aNgmi[, GZNi k[ (trAkir s[vvi ;g&Asi[ k[ c)D dSi s*1mAv$pi[j C[. a(h>sin&> aicrN siFkn[ prmain>d an[ aByn) p\iI%t kriv[ C[ , siFkajitS#i& bn[ C[, aiK&> jgt t[n[ vS Yiy C[ an[ t[n) hijr)mi#iY) sGL) v[rBivniai[ niSpim[ C[.

sRy : siFk[ h>m[Si sRyn&> piln krv&> Jaoea[ pr>t& t[niY) ki[en[ pN n&kSin k[ ha(n Yvi>Jaoea[ n(h. siFkni viN), (vcir an[ vt ji[ea[.sRyn&> piln siFkn[ By, (c>ti an[ upi(Fai[Y) m&kt kr)prmSi>(t ap[< C[. ji[ siFk sRyn[ c&AtpN[ an&sr[ ti[ aiKr[ sRy siFkn[ an&srvi lig[ C[an[ siFkn[ vik\(s(w p\i%t Yiy C[.

aAt[y : aAt[yni piln miT[ siFk[ mnY) yi p\Ryx r)t[ ci[r) krviY) d*r rC[v&> Jaoea[.b)jin) prving) vgr t[n) vAt& viprv), C)nv) l[v) ,t[ni[ d&ri[pyi[g krvi[ k[ (vVisGitkrvi[ a[ pN a[k p\kirn) ci[r) j C[. siFk[ Eevrmi> s>p*N< (vevis riKvi[ ji[ea[an[p\mi(NkpN[ aiJ(vki m[Lvv) ji[ea[. ji[ aAt[yn&> WQpN[ piln krvimi> aiv[ ti[ d]v)kRpiY)siFkni Jvnmi> ki[EpN c)jn) km) rh[t) nY) an[ t[ smRw bn[ C[.


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Eight Steps Yoga :

There are eight steps to be followed in Yoga in order to achieve

enlightenment. These eight steps of maharishi (great sage) Patanjalis

eight steps (Ashhtanga) Yoga are Yama, Niyama, Asana, Pranayama,

Pratyahara, Dharana, Dhyana and Samadhi.

Yama :Yama means to restrict, restrain or control. Yamas areabstentions or moral behavior to be followed by a practitioner of Yoga.

They are five in number viz. Ahimsa (non-violence), Satya (truthfulness),

Asteya (non-stealing), Brahmacharya (continence or celibacy) and

Aparigraha (absence of avarice or covetousness).

Ahimsa : Ahimsa means non-violence. A practitioner must not hurt

anyone including himself by thought, word or action. One must not hurt

any living being physically, mentally or emotionally. The practitioner of

Ahimsa should not insult, ignore, neglect, disregard or disrespectanybody ; he should not hold grudges, hatred or spite towards anybody ;

he should not express resentment or get angry with anybody ; he should

not defame, belittle or denigrate anybody also he should not criticize,

abuse, slander or censure anybody. The strict observance of Ahimsa

makes the practitioner dauntless or fearless; he fears none and no-one

need fear him. He bears enmity to none and he has no enemy. All

enmities and hostilities disappear in his presence.

Satya : Satya means truth. Practicing Satya means always speaking

the truth and abstain from lying. One should speak truth but at the same

time it should not harm or hurt anybody and there should be harmony or

compatibility in opinion, speech and action. The practitioner should

become candid, pure hearted and frank. Truthfulness saves the

practitioner from anxieties, troubles and perils and bestows serenity on

him. This abstinence if followed earnestly, the practitioner will have full

control over speech and whatever he speaks will become true.

Asteya : Asteya means abstention from stealing, not only physically but

mentally and emotionally also. Not only seizing or snatching but also

using what belongs to another without permission is also stealing. It also

includes misappropriation, treachery and betrayal. The practitioner should

have inviolable trust in God and he must be contented with his honest

earnings. He who follows this commandment, becomes resourceful and

affluent.


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b\|cy< : b\|cy< aTl[ bF)j EIgWyi[ pr s>ym an[ s>p*N< p(v#iti. b\|cyj{b|mi>} (c_i pri[v) d[v&> ji[ea[. Sr)r,mn, an[ vcnn&> b\|cy< piln siFkn) Sir)(rk an[ min(sk xmti an[ simyy vFiri[kr) siFkn[ SIktSiL) an[ t[jAv) bniv[ C[. b\|cy< piln erCiSIkt an[ yidSIkt t)1Nbniv[ C[.

ap(rg\h : ap(rg\hni[ aY< C[ lilc, (l%si,li[l&pti, ApRha k[tRONi ni[ Ryig krvi[ t[mjs>g\CKi[r)Y) d*r rC[v&>. ap(rg\h v\tn&> piln krnir[ Jvn an[ a(Attv miT[ a(taivxykc)j-vAt&ai[ (sviyn) bF)j c)ji[ni[ Ryig krvi[ ji[ea[. siFk[ K*bj sid&> an[ srL JvnJvv&> ji[ea[ an[ anivxyk s&KsgvD, s&(vFiai[ Ci[D) d[v) ji[ea[. ap(rg\hni pilnmi>Eevrp\Ry[ at*T (vevis a[j siFkn) Kr) m*D) bn) rh[ C[. ap(rg\hn&> _QpN[ piln krnirn[EIrCt bF)j c)j-vAt&ai[ aniys[ aiv) mL[ C[.

S#aitmi> ai bFij ymi[ a[ksiY[ an&srvi Sky nY). pi[tin[ srL jNiti ki[epNa[k ymni pilnY) S#ait kr) Skiy. j&di j&di d[Kitiai ymi[ m*LB*t$p[ a[kj C[ t[mjprApr p\giQpN[ s>kLiy[li C[. ki[epN a[k ymn[ ps>d kr) t[n&> c&AtpN[ piln krvimi> aiv[an[ bik)ni ymi[n[ stt Qyinmi> riKvimi> aiv[ ti[ bik)ni> ymi[ pN aniys[j an&srvi srLbn[ C[.

(nym(nym(nym(nym :::: (nym a[Tl[ k[ (ny>#iNmi>, a>k&Smi>, vSmi> k[ myi riKv&> aYviti[ aitms>ympiLvi[. (nymi[ a[ siFk[ piLvini v\t k[ p\(tXiai[ C[. pt>j(l k(Oia[ s*cv[li> pi>c (nymi[ C[;

Si]c, s>ti[Oi, tp, AviQyiy an[ Eevrp\(NFin.

Si]c : Si]cni[ aY< C[ ; ci[bKiE, s&GDti, AvrCti, sdicir, n[k) aYvi (nOkl>kpN&>. biHci[bKiE Sr)rn) t>d&rAt) miT[ j$r) C[ ti[ mnn) ci[bKiE aiRmXin miT[ aRy>t aivyk C[.

t>d&rAt Sr)r t[mj kim, k\i[F, li[B, mi[C, a(Bmin an[ EOyi< j[v) aS&(wai[Y) m&kt mnjsiFk n[ aiRmXin k[ aiRmsixiRkir p\i%t kriv) Sk[ C[.

s>ti[Oi : s>ti[Oi mnn[ prm Si>(t an[ ain>dn) an&B*(t kriv[ C[. s>ti[Oi (vni Si>(t mLt) nY)an[ aSi>t mn kyir[y aiRmXin k[ aiRmsixiRkir p\i%t kr) Skt&> nY). aiY) siFk[ p\i%ts>ji[gi[ an[ c)j-vAt&ai[mi> s>ti[Oi riK) mi#i Eevrp\iI%tn[j Jvnn&> l1y bnivv&> ji[Ea[.


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Brahmacharya : Brahmacharya means abstention from sexual activity .

The practitioner must abstain from over-indulgence in sense pleasure and

keep his mind absorbed in God or supreme consciousness. The

practitioner has to control all the senses in thought, word and action. The

vow of celibacy bestows tremendous strength, vigour, and vitality on the

practitioner. It enhances memory, willpower and brain power.

Aparigraha : Aparigraha means abstention from possessions or

covetousness. One must not hoard things that are not essential for

maintaining ones life. We should always hold what is fair and essential for

us and our family and should renounce those amenities and comforts

which are superfluous for our existence. The practitioner should have

unflinching faith in God and his only recourse should be God. The person

who follows Aparigraha gets everything he wishes effortlessly.

Initially you may find it difficult to observe these Yamas all at thesame time. You may select any one of these five Yamas which you find

easy to follow. All these Yams are very closely related to one another. If

you follow any one of these strictly and just remember the others every

moment, others will come to you automatically without any conscious

effort. So just select one and follow it earnestly while just remembering

the others.

Niyama : Niyama means rule, restriction or restraint. These are the

rules or observances to be adopted by the practitioner of Yoga. The five

Niyamas recommended by maharishi Patanjali are Saucha

(cleanliness), Santosa (contentment), Tapa (austerities), Swadhyaya

(self-study) and Ishvarapranidhana (surrender to God).

Saucha : Saucha means cleanliness or purity of both the body and the

mind. It can be extended to the cleanliness of the spirit and surrounding

environment. Purity of the body is essential for good health and purity of

mind is for enlightenment. Healthy body and pure mind free fromimpurities like passion, anger, greed, attachment, pride and envy can

achieve self-realization and enlightenment.

Santosha : Santosa means contentment . It is being satisfied with

whatever we have at hand and cheerfully accepting any situation in life.

Concentration cant be achieved without contentment and enlightenment

is impossible to achieve without concentration.


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tp : tpni[ aY< C[ grm krv&> k[ tpivv&>. tpEcayi< aYi aiv[ C[. ug\ tpyi< oiri yi[g) kim, k\i[F, li[B, mi[C,a(Bmin an[ EOyi utirvini[ C[.

Eevrp\(NFin : Eevrp\(NFinni[ aY< C[ Eevrn&> yin Frv&>, kmsGLi> kmi[< Eevrn[ smp.

ymn) mifkj ki[EpN a[k (nym ps>d kr) t[n&> c&AtpN[ piln krv&> an[ bik)nin[stt yid riKvi. ai srL d[Kiti ym an[ (nymi[ Ck)ktmi> an&srvi K*bj m&xk[l C[. a[mn&

piln jbrdAt erCiSIkt an[ p\c>D aiRm(vVis uRpgn kr[ C[, j[ bik)ni> ym an[ (nymi[n&>piln srL bniv[ C[.

aisnaisnaisnaisn :::: aisn a[Tl[ b[svin), s*vin) k[ uBi rC[vin) Qb k[[ j[mi> Sr)rn[ am&k r)t[ viL) t[IAY(tmi> ci[>ks smy miT[ IAYr riKvimi> aiv[ C[. aisn Sr)r, mn an[ aiRmi vrc[ s>vi(dti

AYip[ C[. aisnY) Sr)r t>d&rAt Yiy C[ t[mj mnn[ Si>(t mL[ C[.

pppp\\\\iNiyimiNiyimiNiyimiNiyim :::: p\iNiyim a[ Visi[rK\jiisni (ny>#iNn) an[ O[Osi>mi> viy&ni[ (nri[F krvin) a[kyi](gk (k|yi C[. p\iNiyim pN Sr)r, mn an[ aiRmin) a[kri(gti oiri Jvnmi> (nm(t an[ t>d&rAt) liv[ C[.

pppp\\\\RyiRyiRyiRyiCCCCiriririr :::: p\RyiCirni[ aY< C[ piC&> K[c) l[v&>. p\RyiCir a[ eM(Wyi[n[ t[mni (vOiyi[mi>Y) piC)Cqiv) a[k juyia[ IAYr krvin) kLi C[. pi>c eM(Wyi[ C[; Jh\JF{Avid}, tvci{ApSF}. ai pi>c eM(Wyi[mi>Y) mnn[ viL) l[vimi> aiv[ ti[ aieM(Wyi[ siFkn) mnn) Si>(tni[ B>g kr) t[n) siFnin[ Kl[l pCi[MciD) Skt) nY) an[ siFkwyin, FirNi an[ smi(F trf aigL vF) Sk[ C[. p\iNiyim a[ p\RyiCir miT[n) svi[ aiXick| pr wyin k[gW)t krviY) pN eM(Wyi[ kib&mi> aiv[ C[.


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Tapa : Tapa means penance, austerities or fortitude. It is voluntary self-

discipline to subdue our main six enemies viz. passion, anger, greed,

attachment, pride and envy. The literal meaning of Tapa is to warm-up

or to heat. Through Tapa the Yogi burns off negative energies or

resistance that the body and mind offer in the path toward enlightenment.

Swadhyaya : Swadhyaya means self-study. It includes study of the Vedicand spiritual scriptures and contemplating and imbibing their meanings.

Ishvarapranidhana : Ishvarapranidhana means worshiping and

surrendering to God. One should accept the will of the supreme power

and dedicate ones actions to God.

As in the case of the Yamas, here also just select one and follow it

strictly while remembering the others. These simple looking Yams and

Niyamas are very difficult to observe. So if you select any one and followit sincerely, it will generate tremendous willpower and self-confidence

within you ; and this positive energy will help you in attaining other

Yams and Niyams.

Asana : Asanas are postures of the body. It means maintaining certain

physical posture comfortably for a certain period of time. Aasanas not

only bestow physical fitness, but also synchronizes and harmonize the

body, the mind and the spirit..

Pranayama : Pranayama is controlling the breath or Prana or vital life

force through breathing exercises. It has miraculous health benefits. It

tranquilizes and harmonizes the body, the mind and the soul.

Pratyahara : Pratyahara means abstraction or sense withdrawal i.e. the

senses do not come into contact with their objects. The five senses are

taste (tongue), touch (skin), sight (eyes), hearing (ears) and smell

(nose). It is withdrawal of consciousness from these five senses so thatthey cannot disturb the practitioner and he can proceed to the next stages

of Dharna, Dhayan and finally can attain Samadhi. Pranayama is one of

the most common Pratyahara techniques. Another is concentrating on the

point between the eyebrows. This location is called the Ajna Chakra or the

third eye.


16/99


pppp\\\\RyiRyiRyiRyiCCCCiriririr aaaaeeeeyisyisyisyis ::::

- AvAYtip*vt[ K&rS) k[ jm)n pr b[si[ aYviti[ c_ii s*e jiai[.- ai>Ki[ b>F kri[ an[ Sr)rn[ s>p*Nd g(ta[ nik vD[ UMDi Visi[rK\jiis li[.

- mnni (vciri[n[ ri[kvin[i k[ m*lvvini[ p\ytn kyi< vgr mnn[ C*T&> m*k) di[.- pi[tin) jitn[ mn an[ (vciri[Y) alg smJn[ (vciri[n[ mi#i ji[yi kri[.- (vciri[mi> s>Di[viyi (vni t[mn[[ aipm[L[ aivvi an[ jvi di[.- b[ (vciri[n) vrc[ a[k a(t s*xm an[ p\Si>t (vrim aYvi avkiS Ci[y C[.- ai (vrimn[ pirK) t[n[ 1 (m(nTY) S$ait kr) 30 (m(nT s&F) l>bivvin) ki[(SP

kri[.- ai aeyis ki[EpN juyia[ ki[EpN smy[ kr) Skiy C[.- (ny(mt aeyisY) ai kLi CAtgt kr) Skiy C[.

Yi[Di smymi>j avij, _xy, s&g>F, Avid yi ApS< prtv[ mnn) p\(t(k`yiai[Y) vik[OYe jviS[ an[ eM(Wyi[ an[ mn kib&mi> aivS[.

FirNiFirNiFirNiFirNi :::: FirNi a[Tl[ (c_in) vZ(_iai[n[ BTkt) aTkiv) ki[e a[k AYL[ IAYr krv). mnn)

lix(Nkti C[ k[ t[ a[k smy[ a[kj (vcirn[ FirN kr) Sk[ C[. aim mnn[ stt ki[e a[k(vcirmi> pri[v) d[vimi> aiv[ ti[ b)ji (vciri[ n[ aTkiv) Skiy C[. FirNini[ drri[j (ny(mtpN[aeyis krvimi> aiv[ ti[ mnn) BTkvin) vZ(_i pr kib& aiv[ C[ an[ siFk (djySi>(tn) an[(djyain>dn) an&B*(t kr[ C[. mh(P< pt>j(lni s*cjyi p\miN[ FirNi, Qyin an[ smi(F a[kjQy[y{(djySi>(t} p\i%t krvi miT[ni #iN pg(Yyi> C[ an[ t[ai[ a[kb)jiY) alg nY). #iiTkFirNi miT[n) svbr 94 pr smjiv) C[.

QQQQyinyinyinyin :::: Qyinni[ aY< C[ (c>tn t[mj eM(Wyin) bF) vZ(_iai[n) a[kig\ti. Qyinn) p\(k|yi (vgtvirpini n>br 96 pr smjivvimi> aiv) C[.

smi(Fsmi(Fsmi(Fsmi(F :::: smi(F a[Tl[ aK>D b\Mikir vZ(_i. smi(F yi[g-siFnin&> a>(tm crN C[. upr vN ji[ g>B)rti an[ ait&rtip*v aiv[ ti[ (n(v(tn) an[ (djyain>dn) an&B*(t kr[ C[.


17/99


Pratyahara practice :

- Sit comfortably in a chair or on the floor or lie down on your back.

- Close your eyes and relax your body.

- Breath slowly, gently and deeply through the nostrils.

- Let your mind wander where it wants, dont try to control it or

judge it.- Just watch your thoughts from a distance, dont get carried away

by them.

- Let your thoughts come and go. Dont interfere with them.

Dont get involved in them too.

- Between two thoughts there is a very minute pause with complete

silence.

- Identify that silent spot and try to lengthen that silent period.

- Practice this starting from 1 minute up to 30 minutes a day.

- This practice can be done anywhere, at any time.- Skill of this technique comes with regular practice.

Within time you will be aware of how your body and mind reacts

when you hear, see, smell, taste or feel something. Then slowly and

gradually you will be able to control them.

Dharana : Dharana means holding or concentration. Here the

attention is fixed on a single object without wavering from it. It is the

characteristic of the mind that it can have only one thought at a time.

Thus by holding one thought in the mind continuously, one can avoid

other thoughts. The daily practice of Dharana reduces wandering attitude

of the mind and the practitioner can experience a different kind of peace

and bliss throughout the day. Maharishi Patanjali has suggested that

Dharana, Dhyana and Samadhi should be considered together and not

independently. Tratak (explained on P.No. 95) is the best Dharana

technique.

Dhyana : Dhyana means meditation or contemplation. It is explained indetail on P.No. 97 in this book.

Samadhi : Samadhi means super-conscious state or higher

consciousness or trance. Samadhi is the ultimate state in the Yoga

practice. If above seven steps are followed earnestly, this ultimate state is

achieved which is the state of thoughtlessness. One experience complete

tranquility, serenity and bliss during the state of Smadhi. The ego-mind

also dissolves, the meditator becomes one with the object and achieves

accomplishment.


18/99


yi[gisnyi[gisnyi[gisnyi[gisn :::: yi[gisn a[Tl[ yi[gieyisn[ an&k*L aisn k[ b[qk. g\>Yi[mi> jgtni 84 liK Jv-j>t&ai[n[ an&lx)n[ 84 liK aisni[ vN aiv[li C[. ai 84 liK aisni[ p]k) 84aisni[j vF& p\c(lt C[. aisn Cqyi[gn&> p\Ym a>g C[. ji[ ki[e a[k aisn #iN klik s&F)srLti an[ IAYrtip*v gNiy. aisn(s(w (vni p\iNiyiman[ Qyinn) siFni Oiydikirk n)vDt) nY). aisn Sr)rn) jDti an[ mnn) c>cLti d*r

kr) t[mn[ IAYrti, airi[uy an[ AO&(t< bx[ C[ j[ yi[gsiFnimi> p\g(t miT[ aty>t aivxyk C[.

yi[gsnni fiydiai[yi[gsnni fiydiai[yi[gsnni fiydiai[yi[gsnni fiydiai[ :::: yi[gisni[ (ny(mtpN[ krvimi> aiv[ ti[ Sr)r t>d&rAt, IAY(tAYipk an[CLv&> bn[ C[. yi[gisn[i Sr)rni Aniy&ai[n[, ai>t(rk avyvi[n[, a>t:A#iiv) g\>(Yai[n[ t[mj(v(vF t>#ii[n[ ksrt an[ dZQti p\din kr[ C[. yi[gisn[i a>t:A#iiv) g\>(Yai[n[ ud\)%t kr)n[

aipNi Sr)rni[ smti[l (vkis kr[ C[. yi[gisni[ li[C)mi> ki^l[ATri^l GTiD[ C[, li[C)ni dbiNn[kib&mi> riK[ C[ t[mj dyn) kiyq j[vi jyi(Fai[ yi[gisn oiri siji Ye Sk[ C[. yi[gisn Sr)rni[ mLsir) p[q[ d*r kr[ C[ t[mj Sr)rn) ri[gp\(tkirk SIkt vFir[ C[. yi[gisn siFkni Sir)(rk an[min(sk (vkis upri>t t[ni[ bi](wk an[ aiyiIRmk (vkis pN kr[ C[ tYi t[n) n](tkti vFir[C[. yi[gisni[ Sir)(rk tYi min(sk tiN t[mj Yik d*r kr) siFkn[ AviAyy, tijg), nvyi]vnan[ d)GiB krvi[ j$r) C[. A#i)ai[a[ mi(skA#iiv

drdyin yi[gi

eyis TiLvi[ ji[ea[. sgBi aisni[ p*N F)r[ F)r[ (np&Nti aiv[ C[. yi[gieyis drdyin p\Ry[k Clncln Si>t,s&(ny>(#it, s>t&(lt, tilbw an[ aikOi ji[ea[.


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Yogic Poses Yogasana : The word Asana means a posture, a steady

position of the body; used in the practice of Yoga. The scriptures describe

84 lacks Asanas representing 84 lacks species in the world. Out of these

84 lacks Asanas around 84 are in active use by the Yogis all over the

world. Asana is the first step towards ones spiritual journey. A

pose(Asana) is accomplished when it can be maintained comfortably for

more than 3 hours. In order to attain the benefits of Pranayama andmeditation one must be established in Asana first. Healthy and placid

body and mind are starting point for advance practices. This is the

purpose of Asanas.

Benefits of Yogasna : Regular practice of Yogasana improves health

and keeps our body fit, flexible and light. They exercise and tone up the

muscles, internal organs, endocrine glands and various body systems.

Yogasanas stimulate different glands of the body which result in a well-

balanced growth of our body. Aasans reduce cholesterol level, normalizeblood pressure and improve heart performance. Disorders like

constipation, gas-trouble and headache etc. and diseases like diabetes,

hernia etc. can be cured by Yogasanas. Wastes are removed sufficiently

and the body has more resistance power against various diseases.

Yogasanas help not only physical and mental development but also

intellectual and spiritual development. One who practices Yogasanas

becomes a morally good person. It reduces physical and mental stress

and fatigue and makes practitioner look younger in age. Yogasanas

provide good health and longevity.

Precaution & care : Practice Yogasanas only after taking guidance from

a Yoga teacher. It can be harmful if not done properly. Those with medical

conditions, disease, injuries, undergone surgery or spinal problems should

consult a Yoga therapist or doctor before beginning Yogasana. Women

should avoid Yoga during menstruation. Pregnant women should seek

expert advice before doing Yoga. Do not wear spectacles when you

practice Asanas. They may be broken or they will injure your eyes.Initially you may not perform some of the Asanas perfectly. Dont

push too hard else you may injure yourself. Do Yoga within limits &

without competitive spirit. Expect gradual improvement, not miracles.

Regular practice will make your body supple and lithe. With regular

practice impossible looking postures can be mastered easily in very short

time. Go slowly, listen to your body and perform with patience,

perseverance, earnestness and sincerity. Maintain your balance and all

movements should be smooth, graceful and relaxed.


20/99


yi[gieyis dr(myin Visi[rK\jiis Si>t, lybw an[ (ny(mt rC[vi ji[ea[. aisni[niaeyis dr(myin Vis nik vD[ j l[vi[,Vis ri[kvi[ n(C an[ ai>Ki[ K&(tm an[ IAYr IAY(t sC[jpN tiN k[ aAvAYti vgr FirN krv). IAYrti, _Qti,an&k*Lti an[ Si>(t K*bj agRyni C[. yi[gieyis smy[ p\s m&Km&Wi FirN krv) an[ yins>p*N. mn p\O&It Ci[y Ryir[ j yi[gieyis krvi[.

siFk[ pi[tin) xmtin&sir aisni[ ps>d kr) t[ni[ mkkmpN[ aeyis krvi[. ai ps>d kr[liaisni[ pr p*rti[ kib& m[Ljyi bid b)ji aisni[ krvi ji[ea[. bFi> aisni[ kyi< bid 5 Y) 15(m(nT s&F) Svisn krv&> K*bj j$r) C[. Svisn Sr)r an[ mnn[ airim, p\O&It[ Qyin krv&> ji[ea[.

a(nviy< s>ji[gi[mi> ki[ekvir a[k-b[ (dvs yi[gieyis n kr) Skiy ti[ (c>ti yi s>tipkyi< vgr trtj yi[gieyis Or)Y) S$ kr) d[vi[ ji[ea[. yi[gieyisn) S$aitmi> Sr)rnik[Tlik Bigi[mi> Yi[D) p)Di, v[dni k[ d&:Kivi[ Ye Sk[ an[ (dvs dr(myin Yi[D&> G[n, s&At) k[

Yik pN an&Bviy. ai bF&> j aAYiy) Ci[e Yi[[Di> j smymi> l&%t YS[. ji[ pW(tsr an[v]Xi(nk r)t[ yi[gieyis krvimi> aiv[ ti[ Yi[Dij smymi> tijg) an[ uRsiCni[ an&Bv YS[.


21/99


During Yogasanas breathe calmly and do not worry about

breathing, the body will adjust the pace automatically. In all the Yoga

poses always breathe through the nostrils and never through the mouth,

also keep your eyes open. The final pose should be maintained without

any strain or discomfort. Concentrate your mind on Asana only, keep it

free from worry or anxiety. Wear a gentle smile on your face. Stability

and comfort are very important. Do not change Yogasanas frequently.Adhere to one set of Asanas tenaciously until you master them. Practice

Shavasana(the Corpse pose) after your Yoga session for 5 to 15 minutes

to relax your body and the mind. Pranayama should be done after

Shavasana and finally end your session with meditation.

Dont bother much about missing a day or two due to some

ineluctable circumstances. Just start immediately from where you left off.

Initially you may feel little pains, aches or stiffness in some parts of your

body. You may feel a little drowsy and lethargic. Dont worry much about

it, all these discomforts are temporary. In a very short period of time youwill start feeling fresh and enthusiastic.


22/99


01,01,01,01, tiDisntiDisntiDisntiDisn ::::

ppppwwww((((tttt ::::

- bgn[ pgn) pin), a>g*qi an[ G*>TN a[kb)jin[ aDk[li> riK) (AYr an[ T+ir UBi

rCi[.- G*>TNn) Qi>kN)ai[n[ uprn) trO K[Mc) G*TNn[ t>g kri[ t[mj siYLni Aniy&ai[n[ pN

uprn) trO K[Mc)n[ t>g kri[.- m[r&d>D{p)q} t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[j

dbiv[l) riKi[.- pg, kmr an[ grdn a[k s)F) l)T)mi> t[mj Cit) bCir an[ p[T a>drn) trO K[Mc[l&>

riKi[.

- Sr)rn&> bF&> vjn bgn[ pg pr a[ksrK&> vC[>cia[l&>riKi[.-sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN

rC[vi ji[ea[.-Vis li[ an[ bgn[ CiY KBin) smr[Kimi> bgn[ bij&a[ t[mj jm)nn[ smi>tr l>bivi[.bgn[ CY[L)ai[n[ Ct trO O[rvi[.

-Vis Ci[Di[ an[ Vis l[ti bgn[ CiY miYi upr s)Fi l>bivi[ an[ bgn[ CiYnip>jiai[n[ ji[D) di[.

- bgn[ CiYn) ai>gL)ai[ prApr g*>Y) deCY[L) uprn) trO O[rvi[.-Vis ri[k)bgn[ pgn) a[D)ai[n[ F)r[Y) jm)n prY) uqiv) le pgni a>g&qi> pr UMciYiai[ an[ Sr)rn[ Sky a[Tl&> uprn) trO l>bivi[.

- bgn[ CiY an[ pg s)Fi an[ T+ir riKi[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 s[k>DY) 1 (m(nT IAYr rCi[.- aisn Ci[Dt) vKt[[ Vis Ci[Di[; pC[li pgn) a[D)ai[n[ jm)n pr livi[ Ryirbid

F)r[Y) CiY n)c[ liv) T+ir UBi rCi[.


23/99


01, Mountain Pose :

Steps :

- Stand erect with both the feet touching each other from the heel

to the big toe.

- Pulling the kneecaps up tighten the knees. Also pull up and tighten

the thigh muscles.

- Keep the back straight and the arms pressed slightly against the

sides of your thighs with the palms facing inward.

- Your legs, waist and neck all should be in a straight line; pull the

chest out and stomach in.

- Your weight should be spread evenly on both the feet.

- Gaze in front and maintain your balance while breathing normally.

- While inhaling extend your arms out to your sides, parallel to thefloor at the shoulder level with your palms facing up.

- Exhale and while inhaling stretch your hands above the head and

join the palms.

- Interlace the fingers, and then, in that locked position, outturn the

palms.

- Retain the breath and slowly lift your heels so that you stand on

your toes.

- Stretch all of your body upwards as far as possible. Keep your legs

and arms straight.- While breathing normally, maintain this pose for five seconds to

one minute.

- While returning to the original position, exhale and bring your

heels on the ground first then slowly bring down your hands also.


24/99


sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::

- tiDisnni[ aisnni[ m*by C[t& s>t&ln jiLvvini[ Ci[y Ki[T) utivL krv) n(C k[Sr)rn[ zTki aipvi n(C.

- aisn dr(myin ckkr aivti Ci[y k[ aIAYrti jNit) Ci[y ti[ aisn krv&> n(C.

- ai aisnni[ vFir[ pDti[ aeyis krviY) miYini[ d&:Kivi[, a(nWi k[ n)c&> rkt-dbiNYe Sk[ C[.

tiDisnnitiDisnnitiDisnnitiDisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::- tiDisn bFij aisni[ni[ piyi[ C[.- ai aisn UBi rC[vin) t[mj b[svin) Qb an[ CTi s&Fir[ C[ an[ UMcie vFir[ C[.- pg, G*>TN, siYL, pgn) G*>T) an[ (pMD)ni Aniy&ai[n[ mjb*t an[ s&Q bniv[ C[.- p[T, kmr an[ p)qni Aniy&ai[ mjb*t bn[ C[ t[mj p)qni d&:Kivimi> riCt mL[ C[.

- kmr, (nt>b an[ G*>TNn) g(tS)lti an[ nrmiS vF[ C[.- kri[Drjj& mjb*t, lvc)k an[ IAY(tAYipk bn[ C[.- rk\tp(rB\mN s&Fir[ C[ t[mj si>Fini si[ji, diC an[ s>(Fvimi> riCt pCi[ciD[ C[.- siYL an[ k[Dni[ vi t[mjOl[T-O*T{kmin (vnini[ pg}ni dd< mi> riCt aip[ C[.- Visi[rK\jiis UDi Yiy C[ an[ picnSIkt s&Fr[ C[.- AvAYti, Si>(t, ain>d, aiRm(vVis an[ smti[lpNin) an&B*(t Yiy C[.


25/99


Precautions and Care :

- Mountain pose is a balancing pose. Do not make haste so that you

lose your balance or get jerked.

- Those having complaints of reeling sensation or dizziness should

not practice this pose.

- Do not practice this pose excessively as this could cause headaches,insomnia and low blood pressure.

Benefits of the Mountain Pose :

- The Mountain pose is the foundation for all poses.

- This pose stretches the spine, corrects the posture and increases the

height.

- It tones and strengthens the legs, knees, thighs, ankles and calves

muscles.- Strengthens the abdominal, waist and back muscles also alleviates

the back pain.

- Increases flexibility and mobility in the spine, waist, hips and knees.

- Good for circulatory problems, arthritis and rheumatism.

- Reduces sciatica and flat feet.

- Improves respiration and digestion.

- Boosts feelings of happiness, well being, balance and

self-confidence.


26/99


02,02,02,02, uRkTisnuRkTisnuRkTisnuRkTisn ::::


- tiDisnmi> T+ir uBi rCi[.-Vis li[ an[ bgn[ CiY KBin) smr[Kimi> sim[ t[mj jm)nn[ smi>tr l>bivi[. CY[L)jm)n trO riKi[.

-Vis Ci[Di[, siYL jm)nn[ lgBg smi>tr Yiy Ryi> s&F) G*>TN viL) (nt>bn[ jm)ntrO livi[. a[D)n[ QpN[ jm)n siY[> dbiv[l) riKv).

- bgn[ pg an[ G*>TN Ji[D[li riK) p)q, grdn an[ (nt>b a[k s)F) l)T)mi> livi[.-Vis ri[k)bgn[ pgn) a[D)ai[n[ F)r[Y) jm)n prY) uqiv) le pgni a>g&qi> pr Uci

Yiai[.- bgn[ CiY s)Fi an[ aigL K[Mc[li riKi[. aigLn) trO z*kv&> n(C.-sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN

rC[vi ji[ea[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- aisn Ci[Dt) vKt[[ Vis Ci[Di[; pC[li pgn) a[D)ai[n[ jm)n pr livi[, Vis li[ an[

bgn[ pg s)Fi kri[ Ryirbid F)r[Y) bgn[ CiY n)c[ liv) tiDisnmi> T+ir UBi rCi[.


27/99


02, Chair Pose :

Steps :

- Stand erect in the Mountain pose.

- Inhale and extend your arms straight in front. The arms should beparallel to the floor at the shoulder level with your palms facing

downward.

- Exhale and bend your knees, try to take the thighs as nearly

parallel to the floor as possible and heels firmly pressed against

the floor.

- Keep both the legs and knees together keeping the spine, head,

and buttocks in a line.

- Slowly lift your heels so that you stand on your toes. Keep your

arms stretched and straight. Dont bend forward.

- Gaze in front and maintain your balance while breathing normally.

- Hold this posture for five to thirty seconds.

- To come out of this pose, exhale and bring your heels on the

floor, inhale as you straighten the legs and exhale when returning

the arms to the sides as in the Mountain pose.


28/99


sivcsivcsivcsivc[[[[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::

- tiDisnmi> l[vin) tk[dir) aC)pN an&srv).- li[C)ni n)ci dbiN,miYini[ sKt d&:Kivi[ k[ a(nWiY) p)Dit) jyIkta[ uRkTisn

krv&> n(C.

- (nt>b,G*>T) k[ G*>TNni[ sKt d&:Kivi[, SA#i(k|yi aYvi Ejini s>ji[gi[mi> ai aisnTiLv&> ji[ea[.

uRkTisnniuRkTisnniuRkTisnniuRkTisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::

- ai aisn pgn) G*>T), (pMD) t[mj siYLni Aniy&ai[n[ tiN aip) mjb*t an[ s(k|ykr[ C[.

- t[ kri[Drjj&n) k&miS an[ kiyb an[ siYLn) crb) ai[C) kr[ C[ an[ t[mn[ s&Di[L bniv[ C[.- t[ si>Fini d&:Kivi an[[ s>(Fvimi> riCt pCi[>ciD[ C[.- ai aisn ykZt, Avid&(pMD an[ ai>trDi>n) kiyt(rk avyvi[n[[ u_i[Jn[ kiy riCt pCi[MciD[ C[.


29/99



- Follow the precautions mentioned under the Mountain pose.

- Do not practice the Chair pose if you are suffering from chronic

headache, insomnia or low blood pressure.

- Avoid in case of recent surgery, injury or chronic pain in the hips,

ankles or knees.

Benefits of the Chair Pose :

- The chair pose stretches and strengthens the ankles, thighs and

calves.

- It improves flexibility and efficiency of the spine.

- It strengthens and tones the buttocks and thighs also removes

excessive body fat from those areas.- It is useful in conditions like joint pain and arthritis.

- It enhances the functioning of the liver, intestines and pancreas.

- It improves the immune system.

- This pose helps proper digestion.

- It helps to stimulate the abdominal organs, diaphragm and heart.

- It provides vitality, energy and extra power to the entire body.

- It relieves menstrual cramping.


30/99


3,3,3,3, vZxisnvZxisnvZxisnvZxisn ::::


- tiDisnmi> T+ir uBi rCi[.- jmNi[ pg bgn[ CiY vD[ pgn) G*>T) aigLY) pkD),G*>TNY) viL)n[ uprn) trO le

siYLni m*L nJk T[kvi[.-jmNi pgn) a[D) Dibi siYLni m*L pis[ an[ a>g*qi[ jm)n trf rC[vi[ ji[Ea[.- Dibipg upr Sr)rn&> s>t&ln bribr jiLv[l&> riKi[.Visi[rK\jiis (ny(mt an[

siFirN rC[vi ji[ea[.

-Vis li[ an[ bgn[ CiY KBin) smr[Kimi> bij&a[ t[mj jm)nn[ smi>tr l>bivi[.bgn[ CY[L)ai[ Ct trO O[rvi[.

-Vis Ci[Di[ an[ Vis l[ti> bgn[ CiY miYi upr s)Fi l>bivi[ an[ bgn[ CiYnip>jiai[n[ ji[D) di[.

- bgn[ CiY an[ Sr)rn[ bn[ a[Tli> uprn) trO tiN)n[ l>bivi[.- sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN

rC[vi ji[ea[.

- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- aisn Ci[Dt) vKt[[ Vis Ci[Di[, pC[li CiY n)c[ livi[ Ryirbid jmNi[ pg s)Fi[ kr)

tiDisnmi> T+ir UBi rCi[.- aij (k|yi jmNi pg pr UBi rC) Or)Y) kri[.


31/99


03, Tree Pose :

Steps :

- Stand erect in the Mountain pose with your feet joined together.

- Holding the ankle with both the hands fold your right leg at the

knee.

- Pull the right leg up and rest your right foot on the upper part of

the left thigh.

- The right heel should be at the root of the left thigh and the toes

of the right foot should be pointing downwards.

- Breathe normally and balance your body properly on your left leg.

- Inhale and extend your arms out to your sides, parallel to the floor

at the shoulder level with your palms facing up.

- Exhale and while inhaling stretch your hands above the head and

join your palms.

- Stretch your hands and body up to the maximum limit.

- Gaze ahead, keep your balance, breathe normally and hold this

pose for 5 to 30 seconds.

- To release the pose, exhaling bring down your hands and then

slowly lower your right leg. Stand again in the Mountain pose.- Repeat the above steps with the opposite (left) leg.


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- tiDisnmi> l[vin) tk[dir) aC)M pN an&srv).- li[C)ni UMci dbiNn) avAYimi> CiY miYi Y)upr n l[vi> pr>t& kmr pr T[kvvi.- miYini[ sKt d&:Kivi[ k[ a(nWiY) p)Dit) jyIkta[ ai aisn krv&> n(C.

vZxisnnivZxisnnivZxisnnivZxisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::- ai aisn CiY ,pg an[[ KBin[ mjb*t an[ s(k|y kr[ C[. Sr)rn[ s&Di[L bniv[ C[.- Sr)rni bFi si>Fiai[n[ s(k|y kr) Sr)rn[ k&miS t[mj IAY(tAYipkti ap[< C[ an[

tiN d*r kr[ C[.- siYL an[ k[Dni vi t[mj s>(Fvimi> riCt aip[ C[.- kri[Drjj& t[mj Sr)r an[ mnmi> p\iN r[D) t[mn[ c[tnv>ti bniv[ C[.-ai aisnY) IAYrti an[ smti[lpNin) an&B*(t Yiy C[.

-mnn) a[kig\ti an[ sBinti tYi c[tiAniy&k)y s>v[dn ni[ (vkis kr[ C[.


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- Follow the precautions mentioned under the Mountain pose.

- People suffering from high blood pressure should not raise their

arms overhead.

- Avoid the Tree pose in case of headache or insomnia.

Benefits of the Tree Pose:

- This pose makes the entire leg, hip, shoulder and hand strong and

flexible.

- It strengthens and tones the leg muscles.

- It brings flexibility to the body and removes all the strains by

activating all the joints of the body.

- Relieves sciatica and rheumatism.

- Revitalizes the spine as well as the body and the mind.

- This pose gives a sense of balance and poise.- Improves concentration, mindfulness and neuromuscular

coordination.


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04,04,04,04, pidpidpidpidCCCCAtisnAtisnAtisnAtisn ::::


- tiDisnmi> T+ir uBi rCi[.

-Vis li[ an[ bgn[ CiY miYi upr s)Fi l>bivi[. tmiri bgn[ biC& bgn[ kinn[ aDk[lian[ CY[L) sim[n) trO riKi[.

-Vis Ci[Di[ an[ G*>TN vi?yi (vni kmrmi>Y) aigL vi>ki vLi[. vi>ki vLt) vKt[ bgn[CiY p*Nbiv[li riKi[.

- p)q spiT an[ s)F) rC[v) ji[ea[. pg G*>TNmi>Y) t[mjCiY ki[N)mi>Y) vLvi ji[ea[n(C.

- aigL nm)n[ pgni a>g*qin[ CiYn) ai>gL)ai[ vD[ pkDi[.

- Vis li[ mAtk UMc&> kri[ an[ p)qn[ Ye Sk[ a[Tl) a>itgi[ Yi[D) vir IAYr rCi[.-Vis Ci[Di[, kmrmi>Y) vFir[ vi>ki vLi[ an[ mAtk bgn[ CiY vrR[ t[mjCiYni

p>jiai[n[ pgn) piTl) n)c[ m*ki[.- CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. _(OT G*>TN

trO IAYr riKv).

- aisn Ci[Dt) vKt[[ Vis li[, CiYni p>ji pgn) piTl) n)c[Y) C*Ti kri[, mAtk UMc&>kri[, CiY s)Fi riK) kmrmi>Y) s)Fi YECiY miYi upr s)Fi l>biv) T+ir uBi rCi[.- Vis Ci[Di[ an[ CiY n)c[ le tiDisnmi> T+ir UBi rCi[.

ni[ni[ni[ni[MMMMFFFF :::: vFir[ aeyis bid bgn[ CiYni p>ji jm)n pr pgni p>jin) bij&mi> an[ mAtk G*>TNpr T[kv)n[ pN ai aisn kr) Skiy.


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04, Hand to Foot Pose :

Steps :

- Stand erect in the Mountain pose with your feet joined together.

- Inhale and lift your arms straight up over your head with your

arms touching your ears and the palms facing outwards.- Exhale and bend forward from the waist, keeping your arms

extended throughout the movement.

- Keep your back straight and flat. The legs should not bend at the

knees and the arms at the elbows.

- Bend further and hold the big toes with your fingers.

- Inhale, draw the head and neck forward (look up) and make your

back as concave as possible.

- Breathe normally and maintain this pose for few seconds.- Exhale, bend further from the waist, bring your head between the

arms and insert your palms under the feet.

- Keep your legs and arms straight and stretched, pull the kneecaps

up.- Breathing normally hold this posture for 5 to 30 seconds while

gazing at your knees.

- To come out of the posture, release your hands from beneath the

feet, straighten your arms, inhale and slowly come back up with

the arms again extended high overhead.- Exhale, slowly lower the hands back down and return to the erect

position.

Note : With due practice you will be able to put your palms flat on the

floor beside the feet and your forehead on the knees.


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- kmrn) tkl)O yi d&:Kivin) avAYimi> p*N n(C.- li[C)ni a(t UMci dbiN k[ Bir[ min(sk tiNn) IAY(tmi> pidCAtisn krv&> n(C.

pidpidpidpidCCCCAtisnniAtisnniAtisnniAtisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::

- ai aisn UMcie vFir[ C[ an[ Cit) pCi[L) kr[ C[.- KBi, siYL an[ pgni Aniy&ai[n[ mjb*t, s(k|y, s&Q an[ s&Di[L bniv[ C[.-p)qni Aniy&ai[n[ tiN aip) SIkt p\din kr[ C[.- kri[Drjj&n[ s)F), IAY(tAYipk an[ nrm bniv[ C[.- siYL an[ k[Dni vi t[mj s>(Fvimi> riCt aip[ C[.- (nt>bni si>Fin) p)Dimi> riCt aip[ C[.

- aiKi Sr)rmi> rk\tp(rB\mN s&Fir[ C[.- kmrn) aispisni Bign) crb) GTiD) Sr)rn&> vjn ai[C&> kr[ C[.- picnSIkt s&Fir[ C[ an[ Visi[rK\jiis s>b>(Ft tkl)Oi[ CLv) kr[ C[.- ykZt, (p_iiSy, bri[L, m*#i(pD an[ Avid&(pDn) kiyb>F) tkl)Oi[mi> riCt pCiM[ciD[ C[.


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- People with severe back problems should avoid complete bending.

- Heart patients and those suffering from hypertension should not

practice the Hand to foot pose.

Benefits of the Hand to Foot Pose :

- This pose increases the height and broadens the chest.

- Strengthens and tones the shoulders, thighs and leg muscles.

- The muscles of the back are stretched and energized.

- The spine is made resilient, straight and flexible.

- Helps to relieve sciatica and rheumatism.

- Relieves the pain of the hip joints.

- Blood circulation is enhanced throughout the body.

- Helps losing weight removing excess fat around the waist.- It improves digestion

- This pose alleviates breathing problems.

- It stimulates the liver, spleen, kidneys and pancreas.

- Patients with gastric troubles are benefited.

- This pose will be of benefit to the patients with stomach and gastric

disorders.


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05,05,05,05, aFaFaFaF piCLn) trO z&kivi[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- Vis Ci[Di[ , Sr)r s)F&> kri[ an[ CiY n)c[ le tiDisnmi> T+ir UBi rCi[.

sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::- k[Dn) g>B)r tkl)O yi d&:Kivi tYi li[C)ni a(t UMci dbiN k[ mgjn[ lgt)

b)mir)ai[n) (AY(tmi> ai aisn krv&> n(C.- vT) ai aisn TiLv&>.- ji[ aisn dr(myin aRy>t ddY) bCir aiv) airim krvi[.aFaFaFaF Ci[viY) t[ GiT)l&>, s&Q an[ s&Di[L bn[ C[.- Sr)r n[ tikit an[ JvnSIkt p\din kr[ C[.- Sr)r kmin aikir[ vLt&> Ci[viY) Cit) an[ p[Tni Aniy&ai[ p*Nbien[ (vkis

pim[ C[.- Visi[rK\jiis UMDi Yiy C[ an[ picnSIkt s&Fr[ C[ t[mj dmni ri[gmi> riCt pCi[Mc[ C[.- ai aisn )dyni ri[gi[ t[mj UMci li[C)ni dbiNn) tkl)Oi[mi> riCt pCi[MciD[ C[.-p)q t[mj grdnni d&:Kivimi> riCt pCi[MciD[ C[ .

- gBi t[ Oiydikirk C[.


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05, Half Wheel Pose :

Steps :

- Stand erect with your feet shoulder-width apart from each other.

- Balance your weight equally on both your feet.

- Inhale and place your hands on the waist.

- While exhaling bend backwards as far as your body allows you.

- While breathing slowly and normally stay in this position for

5 to 30 seconds.

- With exhalation come up, bring your arms down and relax.


- Those with serious hip or spinal problems should avoid this pose.

- Avoid in case of high blood pressure and brain ailments.

- Persons with problems of vertigo have to avoid this posture.- If you feel extreme pain or discomfort, gently back out of the pose

and rest.

Benefits of the Half Wheel Pose :

- The shoulder, back, neck and thighs are stretched and strengthened well.

- The bending backwards brings flexibility to the spine and the hips.

- This pose tones the thighs, hips and waist and reduces excess fat

in these areas.

- Full body stretching gives good body shape.

- It provides good vitality and energy to the entire body.- Because of formation of arch, the abdominal muscle and chest

are fully extended.

- Improves respiration and digestion, also alleviates asthma problem.

- It is a beneficial Yoga posture for the heart and can help regulate

high blood pressure.

- Back pain and pains in the region of the neck are effectively cured.

- This pose helps women with menstruation problems, uterus

problems and many other gynecological disorders.


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06,06,06,06, svigisnsvigisnsvigisnsvigisn ::::

ppppwwww((((tttt ::::- jm)n pr cRti s*e jiai[. bgn[ CiY Sr)rn) bgn[ bij& pr an[ CY[L) jm)n trO

Yi[D) dbiv[l) riKi[.- bgn[ pg ji[D[li, p*ri l>biv[li an[ G*>TNmi>Y) akkD riKi[.- Vis Ci[Di[ an[ bgn[ pg a[k siY[ jm)nY) 30 a>Sn[ K*N[ UMcki[, pC) 60 a>S an[

Ryirbid 90 a>Sni K*N[ bgn[ pg s)Fi an[ akkD riKi[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> Yi[D) s[k>D IAYr rCi[.- Vis Ci[Di[, jm)n prY) (nt>b an[ p)q UMck) bgn[ pgn[ jm)nY) lgBg 130

a>Sn[ K*N[ mAtkY) aigL lE jiai[. bgn[ CiY jm)n siY[ dbiv[li riKi[.

- p)qn[ bgn[ CY[L)ai[ni[ T[ki[ aip) Sr)rn[ vFir[ Uqiv) tmiri bgn[ pgn[ Ct trOUMci li[.- bgn[ ki[N)n[ jm)n siY[ dbiv[l) riK) tmiri bgn[ CiY F)r[ F)r[ n)c[ KBi trO

srkiv) Sr)rn[ vFir[ UMc&> livi[.- tmiri (nt>b, pg an[ KBin[ a[k s)F) r[Kimi> riK) tmiri Sr)rn[ UB) r[Kimi>

livi[.- CiY vD[ p)qn[ dbiN aip)Cit)n[ CDpc) siY[ dbivi[. tmir&> Sr)r jm)nY) kiTK*N[

rC[v&> ji[ea[. smg\ Sr)rn&> vjn p)q pr n aivti> mi#i KBi prj aivv&> ji[ea[.

-Ct trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirNrC[vi ji[ea[. ai IAY(tmi> 30 s[k>D Y) 5 (m(nT IAYr rCi[.

- aisn Ci[Dt) vKt[[ Vis Ci[Di[ pg mAtk trO Yi[Di n)c[ le p)q n)c[Y) bgn[ CiYkiQ) li[ an[ bgn[ bij& pr CY[L) jm)n siY[ dbiv)n[ riKi[.

- Vis li[, pg s)Fi an[ akkD riK) p)qn[ CLv[Y) jm)n srs) livi[.- Vis Ci[Di[, bgn[ pg F)m[ F)m[ piCi jm)n pr livi[. pg jm)n pr livt) vKt[ KBi

an[ mAtk jm)n srsi dbiv[li riKvi.

- Visi[rK\jiis simigy n Yiy tyi> s&F) jm)n pr s&e rC)n[ airim krvi[.


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06, Shoulder Stand :

Steps :

- Lie down flat on the floor on your back. Keep the palms by your

sides facing down.

- Keep both the legs touching each other, stretched out and stiff atthe knees.

- Exhale and lift your legs up 30, then 60 and then 90 to the floor.

- Keep both the legs straight and stiff.

- While breathing normally stay in this position for few seconds.

- Exhale, lift your back and hips off the ground and extend your legs

beyond the head making about 130 angle with the floor.

- Keep your hands gently pressed against the floor.

- Now support the back of your trunk with your palms and lift your

body higher.- Keeping elbows on the floor gradually walk your hands towards

your shoulder blades as you lift your body even higher.

- Your body should be in a straight line. Your hips, feet and shoulders

should be aligned.

- Press your back with your hands to press your chin against the breast bone.

- Your body should be perpendicular to the floor. The body should

be resting on the shoulders and not on your back.

- Gaze up towards the ceiling, keep your balance, breathe normallyand hold the posture for 30 seconds to 5 minutes.

- To come out ; exhale, slightly lower the legs towards your head

and remove the hands supporting the waist back to the normal position.

- Inhale and place the waist on the floor keeping the legs straight.

- Exhaling, bring the legs back slowly to the normal position without

jerk. Don't drop your legs.

- As your legs approach the floor, don't lift your shoulders or head off

the floor. The head must stay firm on the floor.

- Don't immediately raise from the floor. Relax until your breathingresume their normal rhythm.


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- bir vPmrni biLki[a[ ai aisn krv&> n(C.- grdn aYvi kri[Drjj&mi> sKt d&:Kivi, SA#i(k|yi aYvi Ejini s>ji[gi[mi> aisn

krv&> n(C.

- miYini[ d&:Kivi[, li[C)ni dbiN, )dy k[ mgjn[ lgt) b)mir)ai[n) avAYimi> aiaisn migqg\>(Y {Yieri^eD}, kikDini[ si[ji[ yi diC an[ kin k[ ai>Kn) b)mir)mi> ai aisn

TiLv&>.- VisnL)mi> si[ji[ yi diC, nik b>F Ci[y k[ Srd) YeCi[y t[vi s>ji[gi[mi> ai aisn

krv&> ji[ea[ n(C.- sgBi n(C.

svigisnnisvigisnnisvigisnnisvigisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::

- svigisnn[ aisni[n) riN) kC[vimi> aiv[ C[. t[ bFi ri[gi[ni[ rimbiN elij C[.- ai aisn Sr)rni lgBg bFij Aniy&ai[n[ s(k|y kr[ C[ an[ lgBg bFij a>gi[

an[ g\>(Yai[n) kiy rk\tp(rB\mN s&Fir[ C[ t[mj Sr)rn) ri[gp\(tkirk SIkt vFir[ C[.- Xint>t&ai[n[ u_i[Jt kr[ C[ an[ p*ri s>v[dnt>#in[ Si>t kr) riCt pCi[MciD[ C[.

- bFi Aniy&ai[n[ tiN aip) SIkt p\din kr[ C[ t[mj Sr)rn[ CLv&> , pitL&>, s&_Q an[s&Di[L bniv[ C[.- kri[Drjj&mi> rkTp(rB\mN vFir) t[n[ nvJvn bx[ C[.- kri[Drjj&n[ tiN aip) t[n[ mjb*t, lvc)k, mZd& an[ IAY(tAYipk bniv[ C[.- p)qni rktp\viCmi> vZ(W YviY) p)qni Aniy&ai[[n) kiy vFiri[ Yiy C[ t[mj

t[ai[ c&At, cpL, zDp) an[ Uj(Yn&> (nymn kr[ C[ t[mj t[n) kiybiv[ C[.- t[ p[T t[mj siYLni Aniy&ai[ni[ (vkis kr) t[mn[ s&Di[L bniv[ C[.- ai aisn jnng\>(Y t[mj kOi[Rpidkg\>(Y {(pTy*eTr)g\>(Y}n&> (nymn kr[ C[.- ai aisn b\Mcy< piln srL bniv[ C[ t[mj v)ytip, uxk[riT, a(tSy (c>ti{nv K*bjOiydikirk C[.


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- Avoid the Shoulder stand if your age is below 12 years.

- Avoid in case of the neck and spinal pain, injury or surgery.

- People suffering from headache, brain diseases, blood pressure

and heart related ailments should not do this pose without an expert

guidance.- Avoided in case of thyroid problems, tonsillitis, ear and eye troubles.

- Dont practice this pose if you are suffering from bronchitis, cold

or your nose is blocked.

- It must not be practiced during pregnancy and menstruation

Benefits of the Shoulder Stand :

- The Shoulder stand is called the queen of all poses. It is a great

panacea, a cure for all ills.

- Almost every muscle of the body is activated during this pose

which stimulates almost all the organs and glands in the body and

thus improves overall health.

- Improves blood circulation and immunity.

- It stimulates the nerves. Strengthens and soothes the entirenervous system.

- All the muscles get stretched and toned making one looking leaner

and feeling lighter.

- It nourishes the spinal column with enhanced blood supply.

- It stretches the spinal column making it strong, supple, flexible

and elastic.

- The muscles of the back draw a good supply of blood and are well

nourished. This makes one very nimble, agile and full of energy.

- The neck muscles get toned, massaged and benefited due to thestretch.

- It improves the thyroid functioning which controls weight and

obesity and confers youthful appearance.

- Muscles of the abdomen and thigh get toned and nourished well.

- Regulates the sex glands and pituitary glands.

- It helps maintaining celibacy and rejuvenates those who have lost

their potency.

- It is beneficial for people suffering with epilepsy, insomnia, severe

headache, hypertension, irritation, shortness of temper andnervous breakdown.


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- ap*rt&> r&(Fri(BsrN, )dyni t)v\ Fbkiri, apci[, kb(jyit, p[Tni[ d&:Kivi[,ai>trDi ni[ diCs(Ct si[ji[, gLin) tkl)Oi[, p[T an[ ai>trDi> ni ci>di, pi>D&ri[g,Crs, sirNgi>q, m*#i s>b>(>Ft tkl)Oi[ t[mj p&r&PRvn) Kim) j[v) an[k b)mir)ai[mi>svigisn aRy>t asrkirk C[.

- VisnL) ni[ si[ji[, dm, Ci>O, Bir[ {avij s(Ct zDpB[r}Vis t[mj C)Cri Vis

j[v) Visn) an[k b)mir)ai[mi> ai aisn riCt pCi[MciD[ C[.- t[ ykZt t[mj bri[Ln) vZ(Wni jyi(Fmi> riCt pCi[MciD[ C[.- )dy t[mjO[Osimi> p\iNviy&ni[ p&rvqi[ vFir) t[mn[ vF& kiy p\iNviy& p\vi(Ct kr) t[mn[ (nri[g) an[ t>d&rAt bniv[ C[.- svigisn Sr)r an[ mnmi> nvSIktni[ s>cir kr) t[mn[ nvJvn bx[ C[.- t[ min(sk tiN, jyg\ti, b[c[n) an[ udis)nti d*r kr[ C[.- mgj trf rktp\viCmi> vZ(W YviY) mnn) a[kig\ti an[ AmrNSIktni[ (vkis Yiy C[.

- ai aisn mi(skn) tkl)O j[vi A#i) ri[gi[mi> Oiydikirk C[.

07,07,07,07, CCCClisnlisnlisnlisn ::::

ppppwwww((((tttt ::::- pC[li svigisn kri[. Vis Ci[Di[ an[ k[Dmi>Y) Sr)rn[ vi>k& viL) bgn[ pgn[ F)r[ F)r[

a>g*qi jm)nn[ aD[ t[m mAtk trO n)ci li[. bgn[ CiYni p>ji jm)n srsi riK) CiYjm)n siY[ dbiv[li riKi[.

- tmiri FDn[ Sky a[Tl&> jm)nY) kiTK*N[ riKi[ an[ pg p*Nbivi[. pgni p>jian[ G*>TN s)Fi t[mj K[Mc[li riKi[.

- mAtk, KBi, pgni a>g*qi an[ CiY jm)n srsi rC[vi ji[ea[.- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[. tmir) _(OTG*>TN trO IAYr riKi[.

- aisn Ci[Dvi miT[ pC[li CiY kmr pr T[kvi[, Vis li[ an[ pgni a>g*qi jm)n prY)uqiv) F)r[ F)r[ kmr jm)n trf liv) jm)nn[ kiTK*N[ riKi[. bgn[ CiY ki[N)a[Y)an[ pg G*>TNmi>Y) s)Fi riKi[.

- Vis Ci[Di[ an[ pg F)r[Y) jm)n pr livi[ an[ Yi[D) vir jm)n pr s&e rC)n[ airim

kri[.


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- It is helpful in poor circulation, palpitation, constipation,

indigestion, abdominal pains, colitis, throat ailments, stomach and

intestinal ulcers, anemia, piles, hernia, urinary disorders and

reduced virility .

- It cures breathing ailments like bronchitis, asthma,

breathlessness, heavy breathing and shortness of breath.

- Enlargement of the liver and spleen are cured by this pose.- The heart and lungs get an enhanced oxygen supply.

- During this pose blood flow is directed towards the heart which

improves the heart function.

- This inverted pose directs oxygen to the upper part of the lungs

making them healthier.

- It rejuvenates the mind and the body.

- It relieves tension, anxiety and depression.

- It promotes the flow of blood towards the brain which improves

memory and concentration.- This pose alleviates menstrual troubles in women.

07, Plow Pose :

Steps :

- From the Shoulder pose, exhale and bend from the hip joints and

then slowly lower your toes to the floor beyond your head.

- Keep your hands gently pressed against the floor.

- As much as possible, keep your torso perpendicular to the floor

and your legs fully extended.

- Keep your toes and knees stretched and straight.

- The head, shoulders, toes and arms should rest on the floor.- Breathe normally and hold this pose for 5 to 30 seconds while

gazing at your knees.

- To exit the pose, bring your hands onto your back again. Exhale

and while inhaling lower the waist and raise the legs off the floor.

- Slowly let the waist rest on the floor and stop bringing the legs

at 90 angle. Keep the legs straight in the knees.

- Exhaling, bring the legs back to the normal position very slowly and smoothly.

- Don't immediately rise from the floor. Relax for a while and then

get up slowly.


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- grdn aYvi kri[Drjj&mi> sKt d&:Kivi[, SA#i(k|yi aYvi Ejini s>ji[gi[mi>Clisn krv&> n(C.

- ykZt t[mj bri[Ln) vZ(Wni jyi(Fmi> an[ ai>#ip&rCni si[jin) avAYimi> pN ai

aisn TiLv&> ji[ea[.- li[C)ni a(t UMci dbiN k[ Bir[ min(sk tiNn) IAY(tmi> ai aisn krv&> n(C.- grdn aYvi kri[Drjj&mi> d&:Kivi[ k[ jkDia[li Ci[y ti[ ai aisn K*bj

sivFin)p*v.

CCCClisnlisnlisnlisnnininini fiydiaifiydiaifiydiaifiydiai[[[[ ::::

- Clisn UBi rC[vin) t[mj b[svin) Qb an[ CTi s&Fir[ C[ an[ kri[Drjj& n[

nvyi]vn p\din kr[ C[.- t[ (nt>b, kmr, siYL an[ p[Tn) aispisn) crb) d*r kr) Sr)rn[ s&Di[L bniv[ C[.- t[ Yieri^eDg\>(Yn) kiy(Y n) (k|yiS)lti vFir) UMcie vFir[ C[ t[mj jnng\>(Y n[ pN s(k|y

kr[ C[.- Avid&(pMD n[ s(k|y kr) mF&p\m[Cn[ kib&mi> riK[ C[.- bri[Dmi> rktp\viCn) vZ(W kr) Sr)rn) ri[gp\(tkirk SIkt vFir[ C[.

- apci[, kb(jyit, p[Tni[ d&:Kivi[ an[ p[Tni g^sn) tkl)Oi[ d*r kr[ C[.- dm, VisnL)ni[ si[ji[ an[ miYini d&:Kivimi> riCt pCi[MciD[ C[.- (p_iiSy t[mj k[Tl)k )dyn) (bmir)ai[mi> Oiydikirk C[.- p)qni Aniy&ai[n[ p*rt) ksrt mLviY) Sr)r t[mj kri[Drjj& mjb*t, lvc)k an[

IAY(tAYipk bn[ C[.- k[Dni s>(Fvi an[ k[Dn) akDiEmi> aRy>t asrkirk C[.- kri[Drjj&ni aIAYb>Fi[, Aniy&ai[ an[ Xint>t&ain[[ s&_Q bniv[ C[.- kri[Drjj&, mgj an[ cC[ri trO rktp\viC t)v\ bn[ C[.

- G*>TNn) piCLni, p)qni t[mj gLini Aniy&ai[ K[Mciti Ci[viY) t[mn[ p*rt) ksrt mL[ C[.- KBi, p)q an[ kmrni Xint>t& yi mjjit>t&ni[ d&:Kivi[ CLvi[ kr[ C[.- t[ CiY-pgn) K[Mc, si>Fini[ d&:Kivi[ an[ s>(Fvimi> riCt pCi[MciD[ C[.- ai aisn Sr)r an[ mnni[ Yik an[ aiLs d&r kr) t[mn[ nvJvn ap[< C[.- )dy an[ p[Tni Aniy&ai[n[ ksrt mLt) Ci[viY) t[ai[ mjb*t bn[ C[- O[Osimi> rktp(rB\mN vFviY) t[ m&limy an[ k&miSdir bn[ C[ an[ t[mn) kiy t[ Oiydikirk C[.


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- Avoid the Plow pose in case of the neck and spinal injury or surgery.

- Also avoid in case of enlarged spleen or liver and appendicitis.

- Should be completely avoided in case of hypertension and high

blood pressure.- Extra care should be taken in case of cervical spondylitis orstiffness in the spine.

Benefits of the Plow Pose :

- The Plow pose corrects the posture and prevents degeneration of

the spine.

- Excess fat on the hips, waist, thighs and abdomen gets reduced.- It cures overweight and obesity by activating the thyroid gland.

- Increases the height by activating the pituitary gland

- This pose boosts the gonad (sex) glands.

- Activates the pancreas and thus controls diabetes.

- Enhances immunity by increasing blood flow in the spleen.

- Cures chronic constipation, indigestion and gas formation.

- Alleviates chronic asthma, bronchitis and headaches.

- Helpful in controlling liver diseases and some heart diseases.

- Back muscles are exercised which provides flexibility to the body

and the spine.- This pose cures spinal rigidity and lumbago.

- Spinal ligaments, muscles and nerves get toned up.

- There would be augmented blood supply to the spine, face and

the brain.

- The hamstrings, back muscles and neck muscles get well

stretched and exercised.

- It alleviates neuralgic back, waist and shoulder pains.- Cures cramps in the hands, joints pains and rheumatism.

- This pose rejuvenates the mind and the body, removes laziness

and fatigue.

- Heart and abdominal muscles get stretched, strengthened and

toned.

- The lungs become suppler as blood circulation is increased.

- In females plow pose is very much helpful for menstrual and

gynecological disorders.


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08,08,08,08, B&j>B&j>B&j>B&j>gisngisngisngisn ::::


- jm)n pr aFi[m&K s*e jiai[. tmir&> kpiL jm)n pr riKi[.- tmir&> Sr)r tYi bgn[ pg s)Fi t[mj bgn[ pgni p>ji ji[D[li riKi[. bgn[ pg G*>TNY)

akkD an[ bgn[ pgni ai>gLi> s)Fi riKi[.-bgn[ CiYni p>ji Cit)n) nJk jm)n pr T[kvi[[. CiYn) ai>gL)ai[ a[kb)ji siY[

ji[D[l) t[mj aigLn) trO s)F) l>biv[l) an[ a>g&qi> Cit) trf l>biv[li riKi[.- bgn[ ki[N)ai[n[[ Sr)rn) nJk t[mj Ct trO UMc) riKi[ an[ CDpc) jm)n pr T[kvi[.- Vis li[ an[ bgn[ CiY upr vjn aip) tmiri mAtk an[ Cit)n[ F)r[ F)r[ jm)n

prY) uqivi[.- ni(Bpyt FDni[ Big jm)nn[ ApS[ piCLn) trO z&kivi[.-bgn[ pg s)Fi an[ akkD riKi[. G*>TN an[ pgn) G*>T) ji[Dia[li t[mj pgni ai>gLi>

s)Fi riKi[.

- tmiri siYL K[Mc)n[ t>g kri[ t[mj g&di tYi (nt>b s>ki[ci[.-Ct trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN

rC[vi ji[ea[. ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- aisnmi>Y) bCir aivvi miT[ Vis Ci[Di[ an[ F)r[Y) pC[li Cit) Ryirbid KBi an[

aiKr[ kpiLn[ jm)n srs&> livi[. CDpc) jm)n pr m*k) pC [lin) j[m aFi[m&K s*e jiai[.

sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::- kri[Drjj&, mgj, udr k[ )dyni sKt d&:Kivi, SA#i(k|yi aYvi ejini s>ji[gi[mi>

B&j>gisn krv&> n(C.- udrni v\N{ci>di} k[ sirNgi>qn) b)mir)[mi> ai aisn krv&> n(C.- kri[Drjj&mi> d&:Kivi[ k[ jkDia[l) Ci[y ti[ ai aisn K*bj sivFin)p*v.- )dyri[g an[[ O[Osini ri[gi[Y) p)Dit) jyIkta[ ai aisn krv&> n(C.- CiYni ki>Di, KBi yi grdnmi> sKt d&:Kivi[, mi[c k[ K[Mcn) IAY(tmi> ai aisn krv&> n(C.- )ai[a[ sgBi ji[ea[.


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08, Cobra Pose :

Steps :

- Lie down in prone on the chest and keep your forehead on the floor.- Keep your body and legs straight keeping the feet together.

- Keep your knees tight and toes pointing.

- Bring both the hands near the chest and rest the palms on the

floor with the fingers together pointing forward and thumbs

pointed towards the body.- The elbows should be raised towards the ceiling, close to the body.- Rest your chin on the floor.

- While inhaling slowly raise the forehead, bend the neck backwards

and then slowly raise the shoulders and chest off the floor.

- Your abdomen up to navel should rest on the floor.

- Keep your legs straight and stiff, knees and ankles together, toes

pointed.

- Tighten your thighs and contract the anus and buttocks.

- Gaze up towards the ceiling, breathe normally and hold this positionfor 5 to 30 seconds.

- To come out of the pose, Inhale and while exhaling slowly lower

your chest and then the forehead on the floor using the support

of your arms. Place the chin on the floor and return the arms back

to the prone position.


- Avoid the cobra pose in case of severe pain, injury or surgery

of the heart, spine, brain or abdomen.

- Also avoid in case of stomach ulcers and hernias.

- It should be practiced with care in case of stiff backs.

- Not recommended for people with the heart and lung diseases.

- It should be avoided in case of the wrist, shoulder and neck pain,

cramps in those areas or a sprain of the arm.

- It must be avoided during pregnancy and menstruation.


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B&j>B&j>B&j>B&j>gisnnigisnnigisnnigisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::- B&j>gisn kri[Drjj&n[ t>d&rAt, lvc)k an[ IAY(tAYipk riK[ C[.- Cit) p*N ai aisn Oiydikirk C[.- t[ kri[Drjj&n[ t>d&rAt, lvc)k an[ IAY(tAYipk riK[ C[.- kri[Drjj&mi> rktp\viCn) vZ(W YviY) ai p\d[Sni Xint>t&ai[ t[mj mjjit>t&ai[ s&_Q bn[ C[.- kmrni[ mNki[ Ks) gyi[ Ci[y t[mj k[Dni vi ni dd ai aisn liBkirk C[.- m*#i(p>MDn) kiy(Yn) (k|yiS)lti vFir[ C[ j[ min(sk tiN GTiDvimi> sCiykir) C[.- ykZt t[mj (p_iiSyn) kiy riCt aip[ C[.

- ai aisn Yieri^eD g\>(Yn[ u_i[Jn[ cyipcyn) p\(k|yin[ v[g)l) bniv[ C[.- ai aisn c[tniAniy&k)y s>v[dn s&Fir[ C[.

09,09,09,09, d>Disnd>Disnd>Disnd>Disn ::::

ppppwwww((((tttt ::::- sim[ pg s)Fi l>biv)n[ jm)n pr b[si[.bgn[ pg a[kb)jin[ p*Nji bgn[ bij&pr siYLn[ ApS[< t[m riKi[. CiYn) ai>gL)ai[ s)F) riKi[.

-bgn[ G*>TN jm)n srsi dbiv) pg T+ir kri[, pgn) pin) jm)n pr dbivi[ an[pgn) ai>gL)ai[ s)F) kri[.

- bgn[ CY[L) jm)n siY[ dbiv) bgn[ CiY s)Fi kr) T+ir b[si[. KBi t[mj (nt>b a[ks)F) r[Kimi> rC[vi ji[ea[.

- p[Tni Aniy&ai[n[ uprn) trO K[Mc) udrptl prn&> K[MciN CLv&> kri[.- _(OTsim[n) trO IAYr riKi[ an[ AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi>

5 Y) 30 s[k>D IAYr rCi[.

- Vis Ci[Di[ an[ Sr)rn[ (S(Yl kri[.


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Benefits of the Cobra Pose :

- The Cobra pose keeps the spine healthy, supple and flexible.

- Expands and opens the chest which encourages deep breathing

and corrects the posture.

- It helps to remove the backache and neck ache.

- Keeps the spine healthy, supple and flexible.

- Augmented blood circulation in the spine region tones the nervesalong the spinal chord.

- Useful for slipped disc and sciatica.

- Tones the kidneys which help with purification of blood improving

the overall health.

- Activates the adrenal glands, which is helpful in stress control.

- This pose tones the liver and improves digestion.

- Helps the functioning of the thyroid gland which improves metabolic

activities.

- It stimulates appetite also relieves flatulence and constipation.- Improves communication between the brain and the body.

09, Staff Pose :

Steps :

- Sit on the floor. Stretch out your legs in front.

- Keep the legs close together so that entire feet touch each other.

- Rest the palms on either side of the hips with fingers pointing in front.

- Pressing the knees down, straighten up your legs.

- Stretch out your toes and press the heels firmly on the floor by

flexing your ankles.

- Sit up straight, straighten your arms and press the palms firmly

on the floor.

- The shoulders and the hips should be aligned.

- Lift the abdomen to release tension in the diaphragm.

- Look straight, breathe normally and hold this pose for about a minute.

- Then exhale and relax your body.


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sivc[sivc[sivc[sivc[t)t)t)t) an[an[an[an[ tk[dirtk[dirtk[dirtk[dir)))) ::::- li[C)ni a(t UMci dbiNn) IAY(tmi> ai d>Disn krv&> n(C.---- kri[Drjj&n) tkl)O t[mj nbLi ki>Di Frivt) jyIkta[ ai aisn TiLv&>.

dddd>>>>DisnniDisnniDisnniDisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::

- ai aisnY)CiY, pg, p)q tYi kri[Dr

jj& mjb*t an[ s&

_Q bn[ C[.- t[niY) k[Dni vi n&> dd Yiy C[.

- ai aisn Yik utir[ C[, picn s&Fir[ C[ t[mj Sr)rn) CTi pN s&Fir[ C[.

10,10,10,10, pidpidpidpid----pIpIpIpIEEEEJJJJmi[mi[mi[mi[_iisn_iisn_iisn_iisn ::::


- jm)n pr d>Disnmi> T+ir b[si[.- Vis li[ an[ bgn[ CiY miYi upr s)Fi l>bivi[. tmiri bgn[ biC& bgn[ kinn[ aDk[li

an[ CY[L) sim[n) trO riK) kri[Drjj&n[ uprn) trf p*Nbivi[.- UMDi[ Vis le Vis Ci[Di[ an[ kmrmi>Y) aigLn) trO vi>ki vLi[. kri[Drjj&n[ s)F)

an[ l>biv[l) riKi[.- bgn[ CiY vD[ bgn[ pgni a>g*qi pkDi[.

tjg*qi Ort[ v)MTiL) CiYni[ a>g*qi[ pgni a>g*qi pr riKvi[.- Vis li[ , kmr K[Mci[, mAtk UMc&> kri[ an[ p)qn[ Ye Sk[ a[Tl) a>itgi[ Yi[D) vir IAYr rCi[.-Vis Ci[Di[ an[ kmrmi>Y) vFir[ vi>ki vL) mAtkn[ bgn[ CiY vrR[ li[ an[ kpiL G*>TN

pr T[kvi[. bgn[ CiYn) ki[N) jm)nn[ aDkiv)n[ riKv).- AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.- aisn Ci[Dt) vKt[[ Vis li[, G*>TN prY) mAtk uqiv) li[. CiY s)Fi riK) kmrmi>Y)

s)Fi YECiY miYi upr s)Fi l>biv) T+ir b[si[.- Vis Ci[Di[ an[ bgn[ CiY n)c[ le airimY) b[si[.


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- High blood pressure patients should not perform the Staff pose.

- People with spinal problems and weak wrists should avoid this pose.

Benefits of the Staff Pose :

- The legs, arms, back and spine all get stretched and toned.

- Staff pose corrects bad posture.- Tired feet get relief from this pose.

- This pose alleviates sciatica pain.

- It improves digestion.

10, Seated Forward Bend :

Steps :

- Sit on the floor in the Staff Pose.

- Inhale, and stretch your arms up over your head lengthening and

stretching the entire spine upwards.

- Keep your arms touching your ears and the palms facing outwards.- Deeply inhale and while exhaling bend forward from the hips

keeping your spine as elongated as possible and reaching towards

your feet with your hands as you come down.

- Hold the big toes by corresponding hands, wrap your index fingersaround the big toes, with the thumbs resting on the tops of the big toes.

- Inhale and draw the head and neck forward (look up) and make

the back as concave as possible. Hold this pose for few seconds.

- Exhale and bend further from the waist, bring your head between

arms and rest the forehead on the knees and elbows on the floor.

- Take normal breaths and maintain this pose for 5-30 seconds.

- To come out, inhale and raise your head off the knees, come up

with a flat back stretching your arms and spine up as your body

comes up.- Exhale and relax the arms down.


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- kmrni[ mNki[ Ks) gyi[ Ci[y, p)qni[ sKt d&:Kivi t[mj k[Dni vi ni dd n(C.

- ziDi Yyi Ci[y k[ dmni C&mli dr(myin ai aisn TiLv&>.- sgBi ji[ea[.pidpidpidpid----pIpIpIpIEEEEJJJJmi[mi[mi[mi[_iisnni_iisnni_iisnni_iisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::

- ai aisn kri[Drjj&n[ p*Nbiv[ C[, j[niY) kri[Drjj& s&_Q bn)nvJvn p\i%t kr[[ C[ .

- t[ G*>TNn) k>Driai[, p)q t[mj KBin[ p*Nbni si>Fi, kri[Drjj&, p)q t[mj KBin[ mjb*t an[[

IAY(tAYipk bniv[ C[.- Sr)rni ai>t(rk avyvi[ mi(lS Yiy C[ tYi p[Tni ai>t(rk avyvi[ s&_Q bn[ C[.- t[ ykZt, (p_iiSy, m*#i(pMD, bri[L, Avid&(pMD t[mj jnng\(Yai[n) kiyskti t[mj ji(ty aiv[gi[ pr (ny>#iN riKvimi> mdd$p Yiy C[.- li[C)n&> UMc& dbiN,mF&p\m[C,a(nWi,siEnsiE(Ts an[ v>wyRv j[vi ri[gi[ mTiD[ C[.- s>p*N< s>v[dnt>#in[ mjb*t kr[ C[.

- mnn[ Si>t kr[ C[ t[mj a[kig\ti vFir[ C[.- min(sk tiN, udis)nti, Yik, (c>ti an[ jyg\ti t[mj miYini d&:Kivimi> riCt

pCi[MciD[ C[.- A#i)ai[n) mi(sk an[ rji[(nvZ(_i s>b>(Ft tkl)Oi[mi> riCt pCi[MciD[ C[.


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- People suffering from slip disc, sciatica or severe back pain should

not practice the Seated forward bend pose.

- Avoid this pose in case of asthma and diarrhea.

- This pose should be avoided during pregnancy and menstruation.

Benefits of the Seated Forward Bend :

- This pose stretches, tones and lengthens the entire spine and

rejuvenates it.

- It stretches the back, shoulders and hamstrings.

- Increases flexibility in the spine, back, shoulders, hip joints and

legs and strengthens them.

- Massages the internal organs and tones up the abdominal organs.

- Stimulates the liver, kidneys, spleen, pancreas and gonads.- It stimulates appetite and digestion, relieves constipation.

- Removes excess flab around the belly and reduce obesity.

- This pose helps to cure impotency and is also useful for sex control.- It cures high blood pressure, diabetes, insomnia, infertility and

sinusitis.

- It invigorates the entire nervous system.

- This pose calms the mind and improves concentration.

- Soothes depression, stress, fatigue, anxiety and headache.

- Useful for women having irregular or painful menstruation and

menopause.


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11,11,11,11, uOTuOTuOTuOT////isnisnisnisn ::::


- G*>TNmi>Y) pgn[ viL) bgn[ G*>TN upr uBi rCi[. bgn[ pgn) pin) a[kb)jiY) Yi[D)

d*r an[ siYL ji[D[li t[mj jm)nY) kiTK*N[ riKi[. bgn[

CY[L) (nt>b pr T[kvi[.- (nt>b Yi[Di aigL li[, Vis Ci[Di[ siYLn[ t>g kr) Sr)rn[ k[Dmi>Y) piCLn) trO z&kivi[.

- tmiri[ Dibi[ CiY piCLn) trO l>biv) Dibi[ p>ji[ Dib) a[D) pr m*ki[ Ryirbid jmNi[p>ji[ jmN) a[D) pr m*ki[.

- bgn[ CiYni p>ji vD[ bgn[ pgn) pin)ai[n[ dbivi[. CiYn) ai>gL)ai[n[ pgn) ai>gL)trO l>biv[l) riKi[.

- tmir&> mAtk piCLn) trO z&kivi[ an[ grdn p*Nbivi[.

- Ct trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirNrC[vi ji[ea[. ai IAY(tmi> 5 Y) 30 s[k>D IAYr rCi[.

- aisnmi>Y) bCir aivvi miT[ pC[li grdn s)F) kri[. Vis Ci[Di[, a[k pC) a[k CiYCi[D) Or)Y) bgn[ G*>TN upr s)Fi uBi rCi[.

sivc[t) an[ tk[dir)sivc[t) an[ tk[dir)sivc[t) an[ tk[dir)sivc[t) an[ tk[dir) :::: li[C)ni a(t UMci yi n)ci dbiN, miYini[ sKt d&:Kivi[, aiFiS)S),a(nWi, kmrni[ g>B)r d&:Kivi[ k[ grdnn) ejini s>ji[gi[mi> ai aisn krv&> n(C.


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11 , Camel Pose :

Steps :

- Come up onto your knees with your heels slightly apart and thighs

perpendicular to the floor. Rest your palms on the hips.

- Bring your hips forward so that they are over your knees.- Stretch the thighs. Exhale and bend backwards.

- Extend your left hand backwards and place the left palm over the

left heel and then right palm over the right heel.

- Press your palms against your heels with the fingers pointing

toward the toes.

- Let your head come back, opening your throat. Your neck should

be long and extended.

- Breathe slowly and regularly while focusing on a point on the ceiling.

- Maintain the pose for 5 to 30 seconds.- To release the pose first bring head into a more upright position.

- Exhale and return to the kneeling position by releasing the hands

one by one.

Precautions and Care : Those with high or low blood pressure, a

migraine headache, insomnia, serious lower back pain or neck injury

should not do this pose.


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uOTuOTuOTuOT////isnniisnniisnniisnni fiydiai[fiydiai[fiydiai[fiydiai[ ::::

- ai aisn Sr)rni lgBg bFij Aniy&ai[n[ tiN aip) aiKi Sr)rn[ ksrt p*r)piD[ C[.

- aiKi Sr)rmi> rk\tp(rB\mN vFir) Sir)(rk t[mj min(sk airi[uy s&Fir[ C[.- ai aisn Sr)rn) UMcie vFir[ C[ an[ CTidir bniv[ C[.- p)q, grdn t[mj KBini Aniy&ai[n[ tiN aip) mjb*t an[[ s&_Q bniv[ C[.- (nt>bni si>Fi t[mj kri[Drjj&, p)q an[ KBini Aniy&ai[n[ mjb*t an[[ IAY(tAYipk

bniv[ C[.- t[ G*>TN, siYL an[ CiYn[ mjb*t an[[ s&_Q bniv[ C[.- ai aisnY) kri[Drjj& pr dbiN aiv[ C[ j[ p)qn) tkl)Oi[mi> riCt pCi[MciD[ C[.- uOT/isn siYL prn) crb) d*r kr) Sr)rn&> vjn GTiD[ C[.- (p_iiSy, m*#iiSy t[mj m*#i(pMD n[ mi(lS YviY) t[mn) (k|yiS)lti an[ kiy S&w rktp\viCn) vZ(W YviY) Sr)rni z[r) kcrini[ (nkil zDp) bn[ C[.- gLini Aniy&ai[ K[Mciti Ci[viY) Yieri^eD g\>(Y ud\)%t Yiy C[.- picnt>#i an[ s>v[dnt>#in[ u_i[(jt kr[[ C[.- ai aisn Cit) tYi O[Osin[ p*Ntimi> GTiDi[ Yiy C[.

12121212{{{{aaaa},},},}, vjvjvjvj\\\\isnisnisnisn ; 12; 12; 12; 12{{{{bbbb},},},}, SSiSSiSSiSSi>>>>kisnkisnkisnkisn ; 12; 12; 12; 12{{{{kkkk}}}} bilisnbilisnbilisnbilisn ::::

ppppwwww((((tttt ::::- G*>TNmi>Y) pgn[ viL) bgn[ G*>TN upr uBi rCi[. bgn[ pgni p>ji a[kb)jiY) KBin)

pCi[Lie j[Tli d*r an[ G*>TN a[kb)ji siY[ ji[D[li riKi[.- p)q t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[j dbiv[l) riKi[.- CLv[Y) tmiri (nt>bn[ jm)n trO liv) bgn pgn) pin) pr b[s) jiai[.- bgn[ CY[L)ai[n[ bgn[ siYL u

Yoga Simplified - Mod.1

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