How to do it:
Start with sitting posture (Sukh Aasan)
brings legs in front and lie down on back

Fold and bend right leg and hold

Take a deep breath in
While breathing out, bend both legs and bring them closer to chest.
Next if you can lift your head and try to bring nose between knees
hold for 10 seconds

Breathing in slowly come back down to starting position

 
Benifits:

• reduces arthritis in legs
• helps digestion, gets rids of gas/flatulence, diarrhea, dysentery, constipation
• pressure on stomach and inner thighs helps to reduce fat

Patanjali in Indian history is considered the father of yoga, who put his thoughts and knowledge of yoga in "The Yoga Sutra of Patanjali".  In this work, Patanjali compiled 195 sutras or concise aphorisms that are essentially an ethical blueprint for living a moral life and incorporating the science of yoga into your life.

"Heyam dukham anagatam"

Since we are born, we will have to suffer, BUT on the day to day basis the suffering/pain that is about to come can be avoided. There is a lot in life that is not in our control such as our parents, our relatives, our nature/tendeancies. Every day there are things that will go against us. Because of our ignorance we will make mistakes and make wrong decisions.

If some one does any thing negative in front of us and instead of reacting INSTEAD if we look at it objectively then we can choose to avoid suffering. The choice is ours!.

We should be so alert, that before doing any action, we need to watch the state of our mind. If we are angry, then its better to stay quiet and this way the pain can be avoided. Any action that we do with balance state of mind will not bind us.

If we are that much alert then the pain that is going to come in our life.


#24 tasya hetur avidya

Lack of understanding (of the union of Purusha and prakrithi) is the cause for spiritual ignorance.

1. Prakrithi: phenomenon realm of matter, does action, gross matter

2. Purusha = reality , caonconcsuness or god, pur conscuouness

Question is that how did these two things that are absolutely opposite, get together to form man. yog says they met due to ignorance

they attract each other like an iron and magnet. Once come together, they are stuck together.

we have to realize that we are to know that we are not prakriti but purusha. that I am nothing else but pure

increase knowledge, objectivity from prakriti to attain peacne and enlightement, reach godly stage is the path of yoga.

How to do it:
Start with sitting posture (Sukh Aasan)
brings legs in front and lie down on back

Fold and bend right leg and hold

Take a deep breath in

While breathing out, bend leg and bring it closer to chest.
Next if you can lift your head and try to touch nose to knees
hold for 10 seconds

Breathing in slowly come back down to starting position


Switch to other leg and do the same

 
Benifits:

• reduces arthritis in legs
• helps digestion, gets rids of gas/flatulence, diarrhea, dysentery, constipation
• pressure on stomach and thigh helps in reduce fat

Shav Aasan or corpse is an excelent posture to relax body. It can be done before starting yoga or at the end of yoga.

How to do it:
lie down
close your eyes
keep 2 feel distance on legs
tun palms upward to sky
relax and bring your attention to your breath.

Intially if you need help, put one hand on stomach and one hand on chest to feel the breath. When you are relaxed and aware of breath, bring the hands back to ground.

At this point you can do
body scan: bring attention to top of you head and slowly move down to each part of the body thanking/relaxing it.
OR
simply stay lying down and relax enjoying the bliss feeling of deep relaxation.

To end:
bring your attention back to body, slightly move fingers and feet
slowly turn to one side, put hands below your head.
slowly come into sitting posture
put hands together in prayer posture (Namaste)
and bow to your divine self.

(video to follow)

How to do:
Start with sitting posture (Sukh Aasan)
brings legs in front and lie down on back
hands side slightly below hips
lift and bend left leg
and move like cycle 10 times forward
10 times reverse
switch to right leg and do the bicycle
birngs both legs down
close your eyes
turn to one side keeping hands below head
feel the relaxation
sit back into sitting posture

Benifits:
blood circulation in legs, reduces arthiritis pain in the knees
while bicycling the pressure on legs and stomach and helps reduce fat.

(Video will be posted in future)

How to do it:
Start with sitting posture (Sukh Aasan)
brings legs in front and lie down on back
hands side slightly below hips
lift right leg straight up until comfortable
and make circles 10 times clockwise
then 10 times anti-clockwise
(try to keep equal distance in all directions when making circles)

then switch to right leg and do as above.
brings both legs down
close your eyes
turn to one side keeping hands below head
stay in this position for 10 seconds to feel the relaxation
sit back into sitting posture

Benifits:
hip bones , circulation in legs
pressure on legs and stomach helps in reducing fat

Surya Namaskar - Sun Salutation

BENIFITS: A greate excersise comrpising of 12 yoga postures. By itself if you do it 12 times a day, you dont need to do anything else. Recommended to do it first thing in morning facing the Sun. If doing with other yoga postures, an excelent sequence to warm up the body and stretch.

HOW to do it:
Start with Standing posture
put hands together in front of heart
take hands up over head
stretch with tilting hands slight back behnd neck
bend down hands leading to by side of legs
one leg bend and
come into dog
coming down go into pushup
pusing up cobra
go back into dog
one leg forward
stand up
end with hands joined together in front of heart