YOGA MANTRA

Yogena Cittasya Padena Vaacaam |

Meaning:
1: (I bow down to him who purifies the impurities) of the Mind (by removing the
Chitta Vrittis) by Yoga, (who purifies the expression of) Speech by Pada
(Grammar) ...
2: ... and (who purifies the) impurities of the Body through Vaidya (Medical
Science), ...
3: ... He who is an expert in removing (the impurities of the Body, Mind and
Speech), to that most excellent of Munis, ...
4: ... (Who is) Patanjali, I bow down with folded hands.

SURYANAMASKARA

Suryanamaskara, which involves TWELVE steps, starts from prayer salutation to

OM RAVAYE NAMAHA

OM SURYAYA NAMAHA

OM BHANUVE NAMAHA

OM KAGAYA NAMAHA

OM PUSHNE NAMAHA

OM HIRANYA NAMAHA

OM MARICHAYE NAMAHA

OM ADITHYAYA NAMAHA
 OM SAVITHRRE NAMAHA

OM ARKYA NAMAHA

OM BHASKARAYA NAMAHA

OM SAVlTHRA SURYANARAYANANAYA NAMAHA

SURYANAMASKAR (Sun Salutation) 12 Count

The Sun salutation is a 12-part warm-up exercise. It limbers up the body and
mind in preparation for the ensuing yoga Session. Each of the 12 positions brings
a different vertebral movement to the spinal column and is tuned to the inhalation
or exhalation of the breath, thereby instilling a feeling of balance and harmony.
The positions follow on from one another, making this salutation graceful to
perform.
Procedure
1. Naamaskarasana: Prayer Pose: Stand up straight with ones foot together and
one’s arms by one’s sides. Take a deep breath, and then exhale while bringing
one’s palms together at chest level.
2. Urdva namaskarasana: Arch Back: Inhale and stretch one’s arms up over on
the head. Arch one’s back, so one’s hips come forward, and stretch as far as
possible.

3. Padahasthasana: Bend Over: Exhale as one stretch forward and bend down
into the third Sun Salutation position. Bring ones hands down to the floor, and
place them next to one’s feet, with the palms downwards. One’s hips should be
kept as high as possible. If necessary, bend one’s knees so that one can touch the
ground. Tuck one’s forehead in towards one’s knees.

4. Eka pada Prasarnasana: Leg Back: Inhale as one stretch one’s right leg back
as far as possible and bend one’s right knee, lowering it to the floor. Stretch one’s
head and look upwards. One’s hands should stay in the same position throughout
the movement.
5. DwiPada Prasarnasana: Push up Pose: Retain the breath. Bring one’s left
foot back, next to one’s right foot. Keep one’s spine straight and do not let one’s
head or hips drop.

6. Shashankasana : Lower chest to the floor: Exhale, lower one’s knees to the
floor and one’s chest straight down between one’s hands, without rocking one’s
body. Bring one’s forehead to the floor (a beginner may need to lower the chin
instead).

7. Sastanga Pranipathasana: Arch One’s Chest: Inhale as one slide one’s body
forwards and bring one’s hips down to the floor. Arch one’s chest towards and tilt
one’s head back. Slightly bend one’s elbows into one’s body.
8. Bhujangasana: Inverted 'V': Exhale, tucking one’s toes under, and raising
one’s hips to come into the inverted "V". Do not move one’s hands or feet as one
come to position.

9. Adomuka Swanasana:(Budharasana) Lunge Forwards: Inhale as one bring

10. Padahasthasana: Forehead to knees: Exhale as one bring one’s left foot
forward and place it next to one’s right foot, so that the tips of one’s fingers and
toes form a straight line. Raise one’s hips and stretch them upwards, keeping
one’s hands in the same position. If one cannot straighten one’s legs fully, allow
ones knees to remain slightly bent, but keep one’s hips up throughout. Bring
one’s head down as far as possible and tuck it in as close to one’s knees as one
can manage.

11. Urdva namaskarasana: Stretch Back: Inhale and then stand up, stretching
one’s arms over one’s head as one straighten one’s body. Stretch one’s arms
back, arch one’s chest and hips, and keep one’s feet together.

12. Namaskarasana: Return To Start: Exhale and straighten up, lowering one’s
arms to one’s sides. Now take a deep breath and prepare to begin another Sun
Salutation sequence. (Sathyananda Saraswati BKS Iyengar: 1991).

GARUDASANA

Garuda means an eagle. It is also the name of the king of birds. Garuda is
represented as the vehicle of Visnu and as having a white face, an aquiline back,
red wings and a golden body.

TECHNIQUE
 Sand in Tadasana. Bend the right knee.
 Bring the left leg over the right thigh above the right knee and rest the back
of the left thigh on the front of the right thigh.
 Then move the left foot behind the right calf so that the left shin touchesthe
right calf and the left big toe hooks just above the inner side of the right
ankle. The left leg is now entwined around the right leg.
 You are, balancing on the right leg only; this will take some time to learn.
 Bend the elbow and raise the arms to the level of the chest. Rest the right
elbow on the front of the left upper arm near the elbow joint. Then move
the right hand back to the right and the left hand back to the leftand join the
palms. The left arm will how be entwined around the right arm.
 Remain in this position for a few seconds, say about 15 to 20 with deep
breathing. Then release the arms and legs and come back to Tadasana.
 Repeat the pose, standing on the left leg and entwining .the right leg
around the left leg and right arm around the left arm. Stay for an equal
length of time on both sides.

EFFECTS
This asana develops the ankles and removes stiffness in the shoulders. It is
recommended for preventing cramps in the legs and for relieving pain.

PASCHIMOTTANASANA

Paschima literally means the west. It implies the back of the whole body from the
head to the heels. The anterior or eastern aspect is the front of the body from the
face down to the toes. The crown of the head is the upper or northern aspect
while the soles and heels of the feet form the lower of southern aspect of the
body. In this asana the back of the whole body is intensely, stretched, hence the
name.

TECHNIQUE
 Sit on the floor with the legs stretched straight in front. Place the palms on
the floor by the side of the hips. Take a few deep breaths.
 Exhale, extend the hands and catch the toes. Hold the right big toe
between the right thumb and the index and middle fingers and likewise the
left big toe.
 Extend the spine and try to keep the back concave. To start with the back
will be like a hump. This is due to stretching the spine only from the area
of the shoulders. Learn to bend right from the pelvic region of the back and
also to extend the arms from the shoulders. Then' the hump will disappear
and the back will become flat. Take a few deep breaths.
 Now exhale, bend and widen the elbows, using them as levers, pull the
trunk forward and touch the forehead to the knees. Gradually, rest
theelbows on the floor, stretch the neck and trunk, touch the knees with the
nose and then with the lips.
 When this becomes easy, make a further effort to grip the soles and rest the
chin on the knees.
 When this also becomes easy, clasp the hands by interlocking the fingers
and rest the chin on the shins beyond the knees.
 When position 6 becomes easy, grip the right palm with the left hand or the
left palm with the right hand beyond the outstretched feet and keep the
back concave. Take a few deep breaths.
 If position 7 also becomes easy, hold the right wrist with the left hand or
the left wrist with the right hand and rest the chin on the shins beyond the
knees.
 Exhale and rest the chin on the shins beyond the knees.
 See that the back of the legs at the knee joints firmly on the ground. In the
initial stages the knees will be lifted off the floor. Tighten the muscles at
the back of the thighs and pull the trunk forward. Then the back of the knee
joints will rest on the floor.
 Try and stay in whichever of the above positions you can achieve from 1 to
5 minutes, breathing evenly.
 Inhale, raise the head from the knees and relax.
EFFECTS
This asana tones the abdominal organs and knees then free from sluggishness. It
also tones the kidneys, rejuvenates the whole spine and improves the digestion. A
good stay in this pose massages the heart, the spinal column and the abdominal
organs which feel refreshed and the mind is rested. Due to the extra stretch
given to the pelvic region more

JANU SIRSASANA -1

Janu means the knee. Sirsa Is the head. In this posture sit with one leg stretched
out on the ground and the other bent at the knee. Then catch the extended foot
with both the hands and place the head on that knee.

TECHNIQUE
 Sit on the floor, with legs stretched straight in front.
 Bend the left knee and move it to the left, keeping the outer side of left
thigh and the left calf on the floor.
 Place the left heel against the inner side of the left thigh near the perineum.
The big toe of the left foot should touch the Inner side of the right thigh.
The angle between the two legs should be obtuse. Do not keep the left knee
in line with the left thigh at a right angle to the extended right leg. Try and
push the left knee as far back as possible, so that the body is stretched from
the bent leg.
 Extend the arms forward towards the right foot and hold it with the hands.
First catch the toes of the right foot, then gradually catch the sole, then the
heel and finally extend the arms and catch the wrist of one hand with the
other beyond the outstretched foot.
 Keep the right leg stretch throughout by tightening the knee. See that the
back of the right knee rests on the floor.
 Exhale, move the trunk forward by bending and widening the elbows, and
rest first the forehead, then the nose, then the lips and lastly the chin
beyond the right knee. Then rest on either side of the right knee. The right
foot will tilt to the right in the beginning. Do not allow the leg to tilt.
 Stretch the back fully, pull the trunk forward and keep the chest against the
right thigh.
 Stay in this position with deep breathing from half a minute to a minute.
One can also do the pose holding the breath after each exhalation.
 Inhale, raise the head and trunk, straighten the arms and gaze up for a few
seconds, extending the spine and trying to make it concave.
 Release the pose keeping the left leg stretched out and bending the right
leg at the knee. Stay in the pose for the same length of time on both the
sides.

EFFECTS
This asana tones the liver and the spleen and thereby aids digestion. It also tones
and activates the kidneys, the effect on which can be felt while one is performing
the pose as explained above.

Persons suffering from enlargement of the prostate gland will benefit by staying
longer in this pose. The pose is also recommended for people suffering from low
fever for a long time.

PRASARITHA PADOTTANSASANA
Prasarita means expanded, spread, extended, pada means a foot. The pose is one
where the expanded legs are stretched intensely.

This is an advanced movement of the earlier pose. Here the hands are placed on
the waist instead of on the floor, or folded at the back as if one is doing 'namaste'
behind the back as described in parsvottanasana. In this movement the leg stretch
is intensified.

TECHNIQUE
 Stand in Tadasana
 Inhale, place the hands on the waist and spread the legs apart 4 Vz to 5 feet.
 Tighten the legs by drawing up the knee-caps. Exhale, and place the palms
on the floor in line with the shoulders between the feet.
 Inhale and raise the head up, keeping the back concave.
 Exhale, bend the elbows and rest the crown of the head on the floor,
keeping the weight of the body on the legs. Do not throw the body weight
on the head. Both feet, both palms and the head should be in a straight line.
 Stay in the pose for half a minute, breathing deeply and evenly.
 Inhale, raise the head from the floor and straighten the arms at the elbows.
Keep the head well up by making the back concave as in position 4.
 Exhale and stand as in position 2.
 Come back to Tadasana.

EFFECTS
In this pose the hamstring and abductor muscles are fully developed, while blood
is made to flow to the trunk and the head. People who cannot do sirsasana can
benefit from this pose, which increases digestive powers.This standing poses help
to reduce the body weight.