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THE BEGINNERS GROUP

This is the group for people who have never practiced yoga before, who are weak and infirm /sick in any way and thus unable to do the difficult asanas.

This group consists of elementary techniques designed to prepare the body and mind for asanas and meditative postures. These asanas are not inferior in any way to the advanced asanas and are very useful in improving physical health. Pawanmuktasana series and premeditative and meditative postures are also part of this group.

 

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PAWANMUKTASANA SERIES

Pawan means wind; mukta means release and asana means posture. This is a group of exercises that release wind and gases from the body.

Wind not only refers to the gastric and intestinal gases but also to wind that is formed in every joint of the body.  Incorrect chemical reactions in the body cause rheumatic pains and stiffness.

The practice of Pawanmuktasana will help in removing excessive wind and gases from the joints. These exercises are very helpful for convalescents, invalids and those having difficulty in movements of the limbs. They are also effective in relieving muscular ailments.

There are 2 groups of these asanas- the anti-rheumatic group and the anti-gastric group.

 

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ANTI-RHEUMATIC EXERCISES

These exercises seemingly simple are very useful for different joints and organs of the body. because of their subtle effect on the body they are known as sukshma uyayama in Sanskrit, meaning the “subtle exercise”.

These exerecises should be performed:

1. Before other daily asanas to loosen joints and make muscles supple.
2. By beginners.
3. By sick and weak people.
4. By people with heart or high blood pressure problems.
5. By people suffering from joint problems and stiffness of the joints.

 

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PREPARATIONS BEFORE STARTING ASANAS

Relaxing mentally and physically is very important before commencing the asanas and perform Shavasana for achieving this state. In Shavasana:

1. Lie flat on your back, legs separated with hands on the sides- palms facing upwards.
2. Feel your body; become aware of your breathing and release all tension from the body.
3. Count your breaths- breathe in a normal and spontaneous manner.
4. Do not suppress any thoughts-watch al thoughts without getting involved.
5. Relax.
6. After sometime move your arms and get up.

 

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RECOMMENDED YOGA PROGRAMS

The aim of this is to guide those people who wish to select a program to suit their specific needs. People afflicted with specific ailments should refer to the section on yogic therapy and plan their therapy program accordingly. Individual guidance from a trained qualified yoga teacher is definitely more beneficial for selecting your program.

 

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CONVALESCENTS, INVALIDS AND THE ELDERLY

The recommended asanas to be practiced daily are:

1. Pawanmuktasana Series from Exercise1 to 16 (avoid exercise 6&10) - to be performed slowly & with total concentration.
2. Relaxation asanas (any)
3. Abdominal breathing in lying position.
4. Ujjayi pranayama in a comfortable position.
5. Sheetali & sheetkari pranayama sitting or lying.
6. Higher practices- especially yoga nidra, ajapa japa & antar mauna

 

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BEGINNERS PROGRAM

SHORT CAPSULE PROGRAM

This program is suitable for beginners with stiff bodies.

1. Pawanmuktasana series from Exercise1 to 16.
2. Energy block (shakti bandha) exercises exercise 22- 28.
3. Shavasana.
4. Yogic breathing (prnayama)

COMPREHENSIVE PROGRAM

This program is suitable for practicing after a few days of the capsule program.

1. Pawanmuktasana series from Exercise1 to 21.
2. Energy block (shakti bandha) exercises exercise 22- 28.

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