Pranayama

Basics of Yoga Stages of Yoga Benefits of Yoga Yoga Articles Yoga Diet Yoga Mudras Pranayama Yoga Bandhas Yoga Poses Useful tips for yoga Surya Namaskar Yoga FAQ

Yoga Exercises > Yoga Breathing - Pranayamas

Pranayama is an aspect of Yoga that deals with breathing. It is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy. Proper breathing is to bring more oxygen to the blood and to the brain, and to control Prana or the vital life energy.

Agnisara

"Agni" connotes 'fire' in Sanskrit. In this pranayama the internal fire is stirred up, thus increasing the body heat.

Anuloma Viloma - Alternate Nostril Breathing

In this pranayama, you breathe in and out through alternate nostrils. Hence the name.

Bhramari Breathing

"Bhramar" means 'bee' in Sanskrit. In this pranayama a humming sound is produced while breathing just like a bee.

Bhastrika Pranayama - Bellow Breathing 
"Bhastrika" refers to 'bellows' in Sanskrit. Air is drawn in and out of the abdomen just as a blacksmith uses his bellows.

Dirgha Pranayama - Complete Breath

"Dirgha" connotes 'long' in Sanskrit. This pranayama involves a long and deep breath which fills all the three chambers of the lungs.

Kapal Bhati

"Kapal" means 'skull' and "bhati" means 'shine' in Sanskrit. This pranayama cleanses the respiratory system, particularly the nasal passages in the skull.

Moorcha Pranayama

In Sanskrit, "Moorcha" means 'fainting' or 'swooning'. This pranayama involves slow inhalation and retention of air for a long period.

 

Sheetali Breathing

"Sheetal" means 'cool' in Sanskrit. This pranayama has a cool effect on the body by lowering the body temperature.

Sheetkari Breathing 

Sheetkari breathing has a cooling effect on your body.

Surya Bheda

In this pranayama, inhalation is done only through the right nostril.

Ujjayi Breathing

The word "Ujjayi" means 'victorious' in Sanskrit.

Also explore the three important  yoga bandhas
and yoga asanas 

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Agnisara

"Agni" connotes 'fire' in Sanskrit. In this pranayama the internal fire is stirred up, thus increasing the body heat.

Sequence:

1. Stand erect with your legs fairly apart and hands hanging by the sides.
2. Bend your trunk forward and bend your knees slightly.
3. Place your palms on the corresponding knees.
4. Exhale completely.
5. As in Uddiyana Bandha, retain your breath.
6. Blow out your stomach without inhaling.
7. Keep this for about 2 seconds.
8. Pull in your stomach.
9. Pull in and blow out your stomach 4-6 times.
10. Inhale.
11. Repeat steps 4-10 four to five times.

Caution:

• Do not practice this pranayama after a meal.
• Pregnant and menstruating women should not perform this pose.
• This pranayama should be avoided by people with abdominal surgery.

Benefits:

• This pranayama improves digestion.
• Agnisara is an energy booster.
• This pranayama helps reduce fat from your abs.
• Blood circulation to the digestive system is increased.

ALSO SEE:

• Anuloma Viloma - Alternate Nostril Breathing
• Bhramari Breathing
• Bhastrika Pranayama - Bellow Breathing
• Dirgha Pranayama — Complete Breath
• Kapal Bhati
• Moorcha Pranayama
• Sheetali Breathing
• Sheetkari Breathing
• Surya Bheda Pranayama
• Ujjayi Breathing

Read More

Anuloma Viloma - Alternate Nostril Breathing

In this pranayama, you breathe in and out through alternate nostrils. Hence the name.

Sequence:

1. Place your right hand on your nose to close the nostrils.
2. Fold in your index and middle fingers.
3. Place your ring and little finger on the left nostril.
4. Close the right nostril with your thumb.
5. Lift the fingers on the left nostril and breathe through it., retain your breath.
6. The right nostril should remain closed.
7. Close both the nostrils and hold your breath.
8. Open the right nostril and breathe out keeping the left nostril closed.
9. Breathe in through the right nostril keeping the left closed.
10. Hold your breath keeping both nostrils closed.
11. Exhale through your left nostril.
12. The right nostril should remain closed.
13. In the above steps, count to 2 while inhaling, 4 while holding the breath and 8 while exhaling.
14. Repeat the above eight times.
15. You can build up to 16 times at one go.

Benefits:

• This pranayama helps achieve a melodious voice.
• Anuloma Viloma restores normal breathing.
• It is beneficial for relaxation of mind and body.

ALSO SEE:

• Agnisara
• Bhramari Breathing
• Bhastrika Pranayama - Bellow Breathing
• Dirgha Pranayama — Complete Breath
• Kapal Bhati
• Moorcha Pranayama
• Sheetali Breathing
• Sheetkari Breathing
• Surya Bheda Pranayama
• Ujjayi Breathing

Read More

Bhramari Breathing

"Bhramar" means 'bee' in Sanskrit. In this pranayama a humming sound is produced while breathing just like a bee.

Sequence:

1. Sit comfortably in Padmasana.
2. Place your right hand on your nose.
3. Keep the right thumb near the right nostril.
4. Do not close the right nostril.
5. Take a long and deep breath through both nostril.
6. Close your right nostril by pressing the right thumb.
7. Hold your breath for sometime.
8. While exhaling, hold your larynx with your right hand to produce a humming sound.

Benefits:

• It clears the throat and helps develop a melodious voice.
• Pregnant women can perform Bhramari to prepare for labor.
• Hypertension and depression can be overcome with regular performance of this pranayama.

ALSO SEE:

• Agnisara
• Anuloma Viloma - Alternate Nostril Breathing
• Bhastrika Pranayama - Bellow Breathing
• Dirgha Pranayama — Complete Breath
• Kapal Bhati
• Moorcha Pranayama
• Sheetali Breathing
• Sheetkari Breathing
• Surya Bheda Pranayama
• Ujjayi Breathing

Read More

Bhastrika Pranayama - Bellow Breathing

"Bhastrika" refers to 'bellows' in Sanskrit. Air is drawn in and out of the abdomen just as a blacksmith uses his bellows.

Sequence:

1. Sit down in Padmasana.
2. Place your left hand on your left knee.
3. Place your right hand on your nose.
4. Take a few shallow breaths in quick succession.
5. Close off both nostrils.
6. Hold your breath and perform both Jalandhara and Moola Bandha.
7. Raise your head.
8. Exhale through the right nostril keeping the left nostril closed.
9. Immediately after exhalation apply Uddiyana Bandha.
10. This completes one round of Bhastrika.
11. Beginners can start off with three rounds of ten pumpings.
12. Later you can increase it to eight rounds of 100 pumpings.

Caution:

• Stop practice if you feel dizziness.

Benefits:

• Stop practice if you feel dizziness.
• This pranayama increase your concentration power.
• The abdominal muscles gain strength.
• Bhastrika provides relaxation and revitalization.

ALSO SEE:

• Agnisara
• Anuloma Viloma - Alternate Nostril Breathing
• Bhramari Breathing
• Dirgha Pranayama — Complete Breath
• Kapal Bhati
• Moorcha Pranayama
• Sheetali Breathing
• Sheetkari Breathing
• Surya Bheda Pranayama
• Ujjayi Breathing

Read More

Dirgha Pranayama — Complete Breath

"Dirgha" connotes 'long' in Sanskrit. This pranayama involves a long and deep breath which fills all the three chambers of the lungs.

Sequence:

1. Sit erect on the floor.
2. Keep your eyes closed.
3. Take a couple of long and deep inhalations.
4. Each inhalation needs to take place in three steps:
   1. Inhale deeply to fill the lower abdominal region. Exhale and flatten your stomach.
   2. Inhale again deeply to fill up the lower lungs. Simultaneously raise your ribcage. Exhale.
   3. Inhale deeply to fill your stomach with air, expand your rib cage. Continue breathing till the upper chest area is also raised.
5. Once you have assumed the right pattern, inhale in one long flow.

Caution:

• Stop practice if you feel dizziness.

Benefits:

• Menstruating women get relief with this pranayama.
• Constipation can be cured.
• Dirgha Pranayama relaxes both your mind and body.
• This asana supplies oxygenated blood to the lungs.
• The nervous system is rejuvenated.

ALSO SEE:

• Agnisara
• Anuloma Viloma - Alternate Nostril Breathing
• Bhramari Breathing
• Bhastrika Pranayama - Bellow Breathing
• Kapal Bhati
• Moorcha Pranayama
• Sheetali Breathing
• Sheetkari Breathing
• Surya Bheda Pranayama
• Ujjayi Breathing

Read More

Kapal Bhati

"Kapal" means 'skull' and "bhati" means 'shine' in Sanskrit. This pranayama cleanses the respiratory system, particularly the nasal passages in the skull.

Sequence:

1. Sit comfortably and firmly in Padmasana.
2. Exhale all the air from your lungs.
3. Inhale and exhale deeply 4-5 times.
4. Relax the abdominal muscles.
5. Take a shallow breath.
6. Expel air forcefully through both nostrils.
7. As you breathe out make a hissing sound.
8. Simultaneously, contract the abdominal muscles quickly and vigorously.
9. Release the contraction and take air into the lungs.
10. Contract your abdomen and expel the air out forcefully.
11. Let the abdomen relax once air is drawn in.
12. Repeat several times in quick succession to make a round.
13. At the end of each round, take a slow and deep breath to gain a normal breathing rhythm.
14. You can do three rounds of this pranayama in one sitting, resting in between each round.

Benefits:

• This helps remove all stale air from your lungs.
• Fresh air is supplied to the respiratory system.
• This pranayama increases lung capacity.
• Kapala Bhati is a beneficial breathing technique to provide elasticity to the diaphragm.

ALSO SEE:

• Agnisara
• Anuloma Viloma - Alternate Nostril Breathing
• Bhramari Breathing
• Bhastrika Pranayama - Bellow Breathing
• Dirgha Pranayama — Complete Breath
• Moorcha Pranayama
• Sheetali Breathing
• Sheetkari Breathing
• Surya Bheda Pranayama
• Ujjayi Breathing

Read More

Moorcha Pranayama

In Sanskrit, "Moorcha" means 'fainting' or 'swoonin'. This pranayama involves slow inhalation and retention of air for a long period.

Sequence:

1. Sit comfortably in Padmasana.
2. Take a deep and slow breath through your mouth.
3. Focus on the space between your eyebrows.
4. Lower your face to place the chin in the jugular notch.
5. Apply Jalandhara Bandha .
6. Exhale slowly.
7. Start with nine rounds and gradually build up to 15 times.

Benefits:

• It gives a great sense of relaxation and happiness.
• Moorcha Pranayama helps to get in touch with your inner self.

ALSO SEE:

• Agnisara
• Anuloma Viloma - Alternate Nostril Breathing
• Bhramari Breathing
• Bhastrika Pranayama - Bellow Breathing
• Dirgha Pranayama — Complete Breath
• Kapal Bhati
• Sheetali Breathing
• Sheetkari Breathing
• Surya Bheda Pranayama
• Ujjayi Breathing

Read More

Sheetali Breathing

"Sheetal" means 'cool' in Sanskrit. This pranayama has a cool effect on the body by lowering the body temperature.

Sequence:

1. Sit in Padmasana.
2. Place your hands on the corresponding knees with palms facing up.
3. Assume Gyana Mudra(See below) with your fingers.
4. Open your mouth and take out the tongue.
5. Move to each side of the mouth.
6. Inhale through your mouth and suck air into your lungs.
7. Take in your tongue.
8. Close your mouth.
9. Retain your breath for about 5 seconds.
10. Exhale completely through your nostrils.
11. You can start off with one minute and build up to five minutes.

Benefits:

• High blood pressure patients can benefit from this pranayama.
• Sheetali Breathing cools down your body and quenches thirst.
• Liver functions well.

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ALSO SEE:

• Agnisara
• Anuloma Viloma - Alternate Nostril Breathing
• Bhramari Breathing
• Bhastrika Pranayama - Bellow Breathing
• Dirgha Pranayama — Complete Breath
• Kapal Bhati
• Moorcha Pranayama
• Sheetkari Breathing
• Surya Bheda Pranayama
• Ujjayi Breathing

Read More

Sheetkari Breathing

Sheetkari breathing has a cooling effect on your body.

Sequence:

1. Sit erect in Padmasana.
2. Place your hands on corresponding knees and assume Gyana Mudra(See below).
3. Part your lips keeping the teeth together.
4. Hold your tongue tip against the lower teeth.
5. Inhale through your mouth with a hissing sound.
6. Continue inhaling till your lungs are filled.
7. Now close your mouth.
8. Exhale through both the nostrils immediately.

Benefits:

• It gives relief during hot days.
• It can kill hunger and thirst.
• Your entire body gets cooled.
• You can achieve clean skin through regular practice of Sheetkari Breathing.

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ALSO SEE:

• Agnisara
• Anuloma Viloma - Alternate Nostril Breathing
• Bhramari Breathing
• Bhastrika Pranayama - Bellow Breathing
• Dirgha Pranayama — Complete Breath
• Kapal Bhati
• Moorcha Pranayama
• Sheetali Breathing
• Surya Bheda Pranayama
• Ujjayi Breathing

Read More

Surya Bheda Pranayama

In this pranayama, inhalation is done only through the right nostril.

Sequence:

1. Sit in Padmasana, keeping your head, neck and back erect.
2. Place your right thumb on the right nostril and the middle finger on the left nostril.
3. Place your index finger in the space between the two eyebrows.
4. Close the left nostril and breathe through the right nostril, filling up your lungs.
5. Close both nostrils and apply Jalandhara Bandha.
6. Raise your head and lift the chin from the throat cavity.
7. Close your right nostril and exhale completely through the left nostril.
8. You can hold your breath for a longer time with time and practic.
9. Start with 10 repetitions and increase it up to 40.

Benefits:

• This pranayama gets rid of all impurities from your body.
• People suffering from asthma, cold and gastric problems can get relief from Surya Bheda.
• Your immune system will get stronger.
• Digestion improves.
• Surya Bheda helps release heat from your body.

ALSO SEE:

• Agnisara
• Anuloma Viloma - Alternate Nostril Breathing
• Bhramari Breathing
• Bhastrika Pranayama - Bellow Breathing
• Dirgha Pranayama — Complete Breath
• Kapal Bhati
• Moorcha Pranayama
• Sheetali Breathing
• Sheetkari Breathing
• Ujjayi Breathing

Read More

Ujjayi Breathing

The word "Ujjayi" means 'victorious' in Sanskrit.

Sequence:

1. Sit comfortable in Padmasana.
2. Take a long and deep breath through both the nostrils.
3. Close your glottis slightly.
4. The inhalation should produce a sonorous sound.
5. Hold the breath, applying Jalandhara Bandha and Moola Bandha.
6. Exhale slowly through both nostrils, opening the glottis simultaneously.
7. This should again produce a frictional sound.
8. Complete exhalation and now apply Uddiyana Bandha.
9. You can practice this pranayama three times spread throughout the day.
10. Later you can increase to 27 times each day, with 9 in the morning, nine at noon and nine in the evening.

Benefits:

• The nervous and the digestive systems benefits from this Pranayama.
• This pranayama helps relax and calm your mind.
• Ujjayi breathing alleviates high blood pressure.
• You can develop a sweet voice with regular practice.
• It can give you relief from cold, cough and tonsillitis.
• This Pranayama can cure phlegm.

ALSO SEE:

• Agnisara
• Anuloma Viloma - Alternate Nostril Breathing
• Bhramari Breathing
• Bhastrika Pranayama - Bellow Breathing
• Dirgha Pranayama — Complete Breath
• Kapal Bhati
• Moorcha Pranayama
• Sheetali Breathing
• Sheetkari Breathing
• Surya Bheda Pranayama

Read More

YOGA ASANAS(POSES)

Basics of Yoga Stages of Yoga Benefits of Yoga Yoga Articles Yoga Diet Yoga Mudras Pranayama Yoga Bandhas Yoga Poses Useful tips for yoga Surya Namaskar Yoga FAQ

Yoga Asanas or postures are body positions, typically associated with the practice of Yoga. They are intended primarily to restore and maintain a practitioner's well-being, improve the body's flexibility and vitality. 

• Adho Mukha Svanasana - Downward Facing Dog Pose

In Sanskrit, "Adho" means downward, "mukh" means face and "svan" means dog. In this asana, the practitioner's face is downwards, hence the name.

• Akarshan Dhanurasana - Pulled Bow Pose

"Akarshana" means 'pulled' and "Dhanur" means 'bow' in Sanskrit. In this pose the final posture resembles an archer when taking aim before shooting an arrow.

• Anantasana- Sleeping Vishnu Pose

"Ananta" is another name for Vishnu. This pose reflects the sleeping pose of Vishnu on his serpent.

 

• Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.

• Ardha Matsyendrasana - The Half-Spinal Twist Pose

"Ardha" means 'half' in Sanskrit. In this pose we perform the half spinal twist as the full twist is very difficult to achieve. The asana gets its name from Matsyendranath, one of the propounders of Hatha Yoga.

• Ardha Padmasana - The Half-Lotus Pose

"Ardha" means 'half' and "Padma" means 'lotus' in Sanskrit. Ardha Padmasana is half of the Lotus Pose. Those who cannot practice Padmasana can start with Ardha Padmasana and then move on to doing the full Lotus pose.

• Ardha Shalabhasana - The Half-Locust Pose

The word "Shalabh" means 'locust' and "Ardha" means 'half'. This pose is an easier version of Shalabasana performed with one leg at a time. The final posture resembles a feeding locust, head lowered and tail up.

• Baddha Konasana - Bound Angle Pose

The word "Baddha" means 'locked' and "Kona" means 'angle'. In this posture the body is locked in a typical angle.

• Baddha Padmasana - Locked Lotus Pose

"Baddha" means 'locked' or 'bound' and Padmasana is the Lotus Pose. In this pose the arms and legs are locked to provide steadiness.

• Balasana - Child Pose

"Bala" means 'child' in Sanskrit.

• Bhadrasana - Beneficial Pose

In Sanskrit the word "Bhadra" means 'beneficial'.

• Bhujangasana - Cobra Pose

In Sanskrit, the word "Bhujanga" means 'cobra'. In the final posture of this asana, the trunk resembles a cobra with its hood raised while the joined legs represent the tail.

• Chakrasana - Standing Wheel Pose

"Chakra" means 'wheel' in Sanskrit.

• Chakrasana - The Wheel Pose Supine

"Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.

• Dandasana - Staff or Stick Pose

The word "Danda" refers to 'staff' or 'stick' in Sanskrit. In this pose, the spine, arms and legs are kept straight and stiff like a stick.

• Dhanurasana - Bow Pose

In Sanskrit the word "Dhanus" means 'bow'. The final posture assumed in this pose resembles a tightly drawn bow. Your trunk and thighs represent the curve of the bow and the hands and legs the bowstring.

• Garudasana - The Eagle Pose

The word "Garuda" means 'eagle' in Sanskrit. Garuda is an emblem of the sun and the solar cycle.

• Gavasana - The Cow Pose

"Gau" means 'cow'in Sanskrit.

• Gomukhasana - Cow Face Pose

In Sanskrit, "Go" means 'cow' and "Mukh" means 'face'. The final position of the legs in Gomukhasana looks like the face of a cow.

• Halasana- Plough Pose

The word "Hala" connotes 'plough' in Sanskrit. In this posture the practitioner's body is akin to an Indian plough.

• Januhastasana - Knee-to-Hand Pose

The word "Janu" means 'knee' and "Hasta" means 'hand'. In this pose the hand is placed just beside the knee, hence the name.

• Janusirsana - Head to Knee Pose

"Janu" means 'knee' and "Sirsa" means 'head'. In this posture head and knees are brought close together.

• Kandasana - Upward Ankle Twist Pose

The word "Kanda" means 'bulbous' in Sanskrit. In this posture the feet of the practitioner resemble the bulb of an onion.

• Konasana - Angle Pose

"Kona" is the Sanskrit word for 'angle'. This pose serves as a warm up pose for more complicated angle poses like Baddha Konasana, Upavistha Konasana etc.

• Makarasana - The Crocodile Pose

"Makar" is Sanskrit for 'crocodile'.

• Mandukasana - The Frog Pose

The word "Manduk" refers to 'frog' in Sanskrit. In this pose the legs of the practitioner look like the hind legs of a frog.

• Marjari Asana - The Cat Pose

"Marjari" means 'cat' in Sanskrit.

• Matsyasana - The Fish Pose

In Sanskrit "Matsya" means 'fish'. If you attain this posture in water, you will be able to float just like a fish with out any support of your hands or legs.

• Mayurasana - Peacock Pose

The word "Mayur" means 'peacock' in Sanskrit. In this pose the body looks like a peacock, hence the name.

• Natarajasana - Lord of Dance Pose

"Nat" refers to 'dance' and "Raja" to 'king'. Lord of Dance is one of the attributes used for Shiva. The final posture is a representation of the dance of Shiva.

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• Naukasana - The Boat Pose

The word "Nauka" means 'boat' in Sanskrit. The body resembles a boat in the final posture.

• Oordhwa Padahastasana - Hand-to-Feet Pose

In Sanskrit, "Oordha" means 'lifted', "Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands touch the raised feet of the practitioner.

• Padahastasana - The Hand-to-Feet Pose

"Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands are brought to the feet to catch the toes.

• Padmasana - The Lotus Pose

"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.

• Parvatasana - The Mountain Pose

"Parvat" stands for 'mountain'. In this pose the hands are kept in a position that resembles the peak of a mountain.

• Paschimotanasana - The Posterior Stretch

"Paschim" stands for 'posterior' or 'back' and "Uttan" refers to 'stretched'. In this pose the entire back region of the body gets stretched.

• Pavanamuktasana- The Wind-Releasing Pose

"Pavan" means 'wind' and "Mukta" means 'free' or 'release'. This posture helps in removal of excess wind in the digestive system.

• Plank Pose

• Purna Titali Asana - Butterfly Pose

The word "Purna" refers to 'complete' and "Titali" means 'butterfly' in Sanskrit. In this pose the legs are spread out the way a butterfly opens its wings in flight.

• Samasana - Equilibrium Pose

"Sama" connotes 'balance' or 'equilibrium' in Sanskrit. In this posture the body is in such a position that it can be divided vertically into two identical parts.

• Sarvangasana - All-Parts Pose

"Sarva" means 'all' and "Anga" means 'part' in Sanskrit. This pose exercises the entire body, hence the name.

• Sasankasana - The Hare Pose

"Sasanka" means 'hare' in Sanskrit. The final body posture in this asana looks like a leaping hare.

• Savasana - The Corpse Pose

"Sava" means 'corpse' in Sanskrit. In this asana the whole body is relaxed by remaining motionless just like a dead body.

• Setu Bandha Sarvangasana- Bridge Pose

"Setu" means 'bridge' and "bandha" means 'locked' in Sanskrit. In this pose, the final posture of the practitioner resembles a bridge.

• Shalabhasana - The Locust Pose

In Sanskrit "Shalabha" connotes 'locust'. The final posture resembles a feeding locust, head lowered and tail up, hence the name.

• Siddhasana- Pose of an Adept

"Siddha" refers to a person who has attained spiritual enlightenment. This pose is generally performed to attain spirituality.

• Simhasana - Lion Pose

"Simha" means 'lion' in Sanskrit. In this pose you assume the posture of a seated lion.

• Sirshasana - Head Stand

"Sirsha" means 'head' in Sanskrit. In this pose the practitioner balances his body on the head.

• Sukhasna -Comfortable Pose

"Sukh" means 'pleasant' or 'comfortable' in Sanskrit. This is a cross-legged posture where you are totally at ease.

• Supta Baddha Konasana - Reclining Bound Angle Pose

In Sanskrit, "Supta" connotes to 'reclining', "Baddha" means 'locked' and "Kona" refers to 'angle'. In this posture, the practitioner leans back, hence the name.

• Supta Udkarshansana - Lying Abdominal Twist

"Supta" means 'reclining' and "Udarakarshan" means 'twisting'. In this pose the abdomen is twisted while lying down.

• Supta Vajrasana - Reclining Adamant Pose

"Supta" means 'reclining' and "Vajra" means 'adamant' in Sanskrit. In this posture the yoga practitioner will be lying down in a supine position in Vajarasana.

• Surya Namaskar -Sun Salutation

"Surya" refers to 'sun' and "namaskar" means 'salutation' in Sanskrit. Surya Namaskara involves series of 12 yoga postures which are done in one long continual process.

• Swastikasana - Auspicious Pose

"Swastika" refers to 'auspicious' in Sanskrit.

• Tadasana - Mountain Pose

"Tada" means 'mountain' in Sanskrit. The hands in this posture form a peak, hence the name.

• Talasana - Palm-Tree Pose

"Tal" refers to 'palm tree' in Sanskrit. In this pose the upper part of the body is extended straight up like a palm tree.

• Tolangulasana - Weighing Scale Pose

"Tolangul" means 'weighing balance' in Sanskrit. In this pose the body posture is balanced on your waist and resembles a weighing scale.

• Trikonasana - The Triangle Pose

In Sanskrit, "Tri" means 'three' and "Kona" means 'angle'. In 'Trikonasana' you assume a posture whereby your feet resemble the three sides of a triangle.

• Ugrasana - The Difficult Pose

The word "Ugra" refers to 'difficulty' or 'frightening'. This posture poses difficulty to the practitioner and hence the name.

• Upavistha Konasana - Wide-angled Seated Pose

"Upavishtha" means 'seated' and "Kona" means 'angle' in Sanskrit. This is a warm-up pose for most seated poses.

• Urdhva Mukha Svanasana - The Upward Facing Dog Pose

"Urdhva" means 'up', "Mukha" means 'face' and "Svana" means 'dog'. In this pose the body is stretched out with the face pointing up like a dog.

• Ushtrasana - The Camel Pose

"Ushtra" refers to 'camel' in Sanskrit. In this yoga pose the practitioner's body resembles a camel, hence the name.

• Utkatasana - The Half-Squat Pose

The Sanskrit term 'Ut' means 'raised' and "kata” refers to 'the hips'. In this pose the hips remain raised above the ground, hence the name.

• Uttanapadasana - The Raised Leg Pose

In Sanskrit, "Uttana" means 'raised' and "Pada" means 'feet'. In this yoga posture, the feet are raised up.

• Uttanasana - Intense Stretch Pose

"Ut" connotes 'intense', and "Tana" means 'stretch' in Sanskrit. In this pose the legs and spine are stretched, hence the name.

• Vajrasana - Adamant Pose

In Sanskrit, "Vajra" means 'adamant' or 'firmness'. This pose gives firmness and stability to the body

• Vakasana - Crane Pose

"Vaka" connotes 'crane' in Sanskrit. The final posture of the body resembles a crane.

• Vakrasana - Twisted Pose

"Vakra" means 'twisted' in Sanskrit. In this pose the practitioner’s trunk gets twisted to the left and right sides.

• Veerasana- Warrior Pose

"Veer" refers to 'warrior' in Sanskrit. In this posture the body assumes the position a warrior takes before attacking. Hence the name Veerasana or Warrior pose.

• Viparit Karani - Inverted Pose

"Viparit" means 'inverted' and "Karani" means 'action'. In this pose the body is kept inverted.

• Virabhadrasana - Warrior Pose

"Virabhadra" is a warrior incarnation of Shiva.

• Vrikshasana - Tree Pose

In Sanskrit the word "Vriksha" means 'tree'. In this pose the practitioner holds his body still like a tree.

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ALSO SEE : YOGA BANDHAS

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Food and Consciousness

How is it that food affects our consciousness? 

Harish Johari:

Food is the first essential part of our life, annamayi kosha. The first stage of realization of the nature of reality involves understanding our relationship with food.

Without food, prana (breath) will not work, nor manas (mind), nor jnana (intelligence). Psychic make-up depends upon body chemistry and body chemistry is directly influenced by food input. Food is not just fuel for our bodies - it is as much alive as we are. 

Food is also a medium through which one person's feelings can be transferred to another. In our country we say that food prepared by one's mother can satisfy the child more than the same food prepared by another. Certain foods will create a particular consciousness and another's consciousness can be transferred through prepared food. The body has both the physiological side and the emotional side and food affects both. 

If you eat saffron yoghurt for a few days you will feel happy. Whenever I have groups of 20 or 30 people in a workshop, I use fenugreek because it is a regenerator. It also gives inspiration and joy. I can prepare food of such type that upon taking it a man will run like a horse for sex. Or I can cook food such that upon eating it one will feel calm and become quiet.

This is all a question of knowing the art of spicing. Some spices are hot, while some have a cooling effect upon the body. One must know how to mix them properly to cause different effects. Spices are very important. After all, if it weren't for spices, America might never have been discovered.

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