Basic Asanas

Important instructions to be followed while practising Yogasanas

1. The Best time to practise Asanas is in the morning before breakfast or in this evening before dinner.Food can be taken only half an hour after practising yoga.If one has taken heavy food then asana has to be practised after 3 to 4 hours.If one has taken light food then asana can be practised after 1 to 2 hours.
2. Take a bath if possible and empty your bowel and bladder before you practise asana.
3. When you are sick in the period of mensus or pregnant or too tired do not practise asana instead take rest.
4. Always be alert attentive and watchful when you practice asanas.Concentrate your own pose.Watch your teachers carefully pay attention to their instruction.
5. Basic asanas can be taught at the age of 8.
6. Yogasanas must strictly be learnt under the suitable guidance of an experienced teacher.Those who wish to learn asanas from the guidance of Yogarathna Sri Gopalakrishna Delampady may please contact him here.
7. The asanas should be practised in the below given order for maximum benefits.

Preliminary Yogasana List

Prayer purifies ones mind. It is a means to unite ones soul with God.Prayers if done sincerely cause mental contentment and strengthens our soul. Prayers in all religions are, appeals to God. Prayer may be to tender our gratitude to God or to show our total surrendering to God. A prayer may be a devotional song, or ‘Dhyana’ or meditation or an appeal to God. It removes our mental worries. The Indian sages knew that prayers made by others for the recovery of a diseased person in the form of worship or rituals would be very effective. Recently the Universities of the U.S.A. have conducted research on this and have proved it right. Faith is the main root of prayer. An individual keeping away all his pride,if totally surrenders to God and appeals, it is a prayer.

yoga list

PRAYER

“Prayer invokes many delicate powers and if prayer is done earnestly, all the desires will be fulfilled” – Swamy Vivekananda.

In prayer heart is more important than the tongue. Prayer increases our inner strength.For the wellbeing of all, our great sages taught us the prayer.

Sanskrit literature is rich in Prayers and shlokas devoted to not only god,but also Guru,Mother,Father etc which are considered godly. It is customary to begin any good work by seeking the blessings of lord Ganesha.

Dhyana

DHYANA

Sukha Pranayama

Sukha Pranayama.

Omkara

• It gives a deep rest to the mind and it gets cleansed.
• It helps to achieve the state of ‘Ananda Swaroopa’.

Padmasana

Upanishad says, “Mana Eva Manushyanam Karanam Bandha mokshayo”. Mind is the cause of bondage as well as freedom from bondage (Moksha). If mind is left uncontrolled it causes many problems. Therefore one must bring one’s mind under control. If one wins one’s mind, one can win the world’, says Vivekananda. We must give equal importance to the physical as well as our mental health. Most of our problems are due to our mind. Therefore we must know the way of purifying our mind.

• We can purify our mind through yoga, Dhyana, Satsang, Japa and by having good thoughts. During Dhyana mind must be in an awakened state and not in sleep.

• Internal factors used in Dhyana, Breath, Heart, External factors, Tip of nose / omkara / Star / moon / idol / flame of a lump / tip of a pencil / an individual etc.

Shoulder Rotation

Shoulder Rotation

WArm Up 4

Warm Up-5

Warm up Exercise-6

Warm up Exercise-7

Warm up Exercise-8

Warm Up Exr-9

Dhanda Vyayama

Vishranthi

Making Zero- Both Legs (1)

Making Zero- Both Legs

Twisting-1

Twisting-2

TWISTING.-3

Cycling

Chin to the collar bone

Leg up & Down fast Doing

RELAX

Pada Hasthasana

Thadasana

Thada means palm tree. Thadasana means standing straight like a palm tree without any movement.

Benefits : Teaches you to stand correctly, makes the back straight and strong. Weight of the body falls equally on the two feet.

Vrakshasana

Vriksha means tree-standing like a tree. Stand in Tadasana bend your right knee and place your right foot on your left upper thigh keep your hands on your hips

Benefits : Strengthens legs and shoulders improves balance and concentration, it is highly beneficial for the students.

Ardha Chakrasana

UTTASANA

In this asana one should bend (lean) his head and back forward.

Benefits : By this asana liver and kidneys function better. Stomach ache vanishes. Mental confusions disappear and one becomes active. The problems caused by Shirshasana are solved by doing this asana.

Parivrutha Thrikonasana

Arda kati chakrasana

‘Kati’ means hip. It is a posture in which hip is to be bent like a semicircle.

Benefits: Gives exercise to the backbone. Functioning of liver improves.

Uthkatasana

                                                       Uthkata means ‘forcibly’ without a chair process.

Uthkatasana (1)

Thrikonasana

Parivrutha Thrikonasana

Veerabhadrasana

Veerabhadrasana-1

Parshothanasana

Veerabhadrasana-2

Uthitha Hasta Padangustasana

Ardha Chandrasana.

Uthitha Parshwa Konasana.

Prasaritha Padangustasana.

Prasaritha Padothasana.

Garudasana.

Sitting Relax

Leg Folding Exercise

Baddakonasana

Ardha Padmasana.

Padamasana

Parvathsana

Janu Shirshasana

Janu means knee.Shirsha mean shead.This posture is keeping the bent head on the knee and there foreitis called Janu Shirshasana.

Benefits : Gives exercise to liver. Purifies blood and kidney function improves, the problem of high B.P. can be cured. Helps to cure diabetes.

Pashimotthasana

It helps to reduce fat from body and helps in weight loss.

Purvothanasana

The front portion of our body is called ‘Purva’ and the back portion is ‘Paschima’. In this posture the front potion is to be raised more and so it is called Purvothanasana.

Uses : Wrists, arms, shoulder get exercise and become stronger muscles of the legs, hands and back get more power.

Vajrasana.

Uses : Cures pain in the thighs, knee joints and the legs. Improves digestion, useful for Dhyana and Pranayama. Breathing becomes easier. Hands, legs and back become lighter.

Vajrasana Vinyasana

Shashankasana

Ardha Ustrasana

Jatara Parivrithanasana

Marjalasana In Cat.

M. Camel.

Marjalasana

MARJALASANA VINYASA

Vakrasana

Ardha Masthendrasana.

Bharadwajasana

Marichyasana

Marichyasana-1

Uthitha Ekapadasana

Urdhwa Prasaritha Padasana.

Fatof the belly dissolves. Gives exercise to the thighs making the legs more powerful. Kidnes and liver work better.