Yogic asana and pranayama have been developed in such a way that they work on multiple aspects at once. The asanas realign the muscles of the body to their correct position, improve digestion and the hormonal balance.
The breath and our attention to the breath and body remove the mental dullness and the emotional toxicity that collects in the body and mind. Once the body is in a good state while awake, it is active, productive and lively. Consequently, a day well spent leads to a night well rested – sleep automatically becomes deep and peaceful and rhythmic.
This book is a record of an actual session from my Yoga Studio, and since it is so easy, practical, quick and beneficial, I thought to share it with you all.
Table of Content
Acknowledgements 4
Blessing 5
Prayer 6
Preface 10
Diet 12
Pranayama 13
Meditation 14
Essentials 15
Asana flow during 1 Hour Session 18
Asana Sequence 75
Asana Self-Explanatory Shots 86
1. Warm Ups and Cool Down = CLOCK HH:MM 00:00 87
2. Prayer = CLOCK 00:05 89
3. Pranayama Bhastrika = CLOCK 00:08 90
4. Pelvic Rotation = CLOCK 00:11 91
5. Bandha Locks = CLOCK 00:13 92
6. Arm and Hand Movements = CLOCK 00:14 93
7. Jogging and freestyle Dance = CLOCK 00:16 94
8. ‘Hum’ Sound Loud = CLOCK 00:19 95
9. Torso Bends = CLOCK 00:21 96
10. Warrior I = CLOCK 00:23 97
11. Warrior II = CLOCK 00:25 98
12. Triangle = CLOCK 00:27 99
13. Back Bend = CLOCK 00:28 100
14. Forward Bend = CLOCK 00:29 101
15. Chair = CLOCK 00:30 102
16. Up and Back = CLOCK 00:31 103
Honoring the Practice 104
17. Stand Tall = CLOCK 00:32 105
18. Twist along Transverse Axis Plane = CLOCK 00:34 106
19. Shoulder Roll = CLOCK 00:35 107
20. Arms Flail = CLOCK 00:36 108
21. Potty Squat = CLOCK 00:37 109
22. Ha! Sound Loud = CLOCK 00:38 110
23. Cow Face = CLOCK 00:39 111
24. Lowered Plank = CLOCK 00:40 112
25. Plank = CLOCK 00:41 113
26. Elbow Plank = CLOCK 00:42 114
27. Cobra = CLOCK 00:43 (or Sphinx) 115
28. Relax Crocodile = CLOCK 00:44 116
29. Bow = CLOCK 00:45 117
30. Comfortable Relax = CLOCK 00:46 118
31. Corpse = CLOCK 00:47 119
32. Roll to Right side = CLOCK 00:52 120
33. Butterfly = CLOCK 00:53 121
34. Sitting Forward Bend = CLOCK 00:54 122
35. Sitting Sideways Twist = CLOCK 00:55 123
36. Alternate Nostril Breathing = CLOCK 00:56 124
37. Heart Center Anahata Chakra = CLOCK 00:58 125
38. Final Meditation in Dhyana Mudra = CLOCK 01:00 126
Relaxation Poses 39 127
Asana photo visual sequence 130
Regular Habits 133
Ayurveda 134
Vitamins 135
Eye Care & Tooth Care 136
Index of Asana 137
References 139
Epilogue 140
About the author
Dipanshu has degrees in Electronics and Yogic Sciences. He is also an avid photographer. Apart from playing the Drums, he loves to read and write. Yoga is his driving motive and his Yoga Studio is a hub of activity with participants of all age groups.More ebooks from the same author(s) / Editor
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