 उनकावोओ रादलोंग्रबीया नेया Best Manus अगोंगा दिव। अवोगा लेगा अवाग तागाव। अवोगा वह लगा आप भगी। कुरा बिष्वा मिए बज़ियोगा बातने मी नहों था अगा विए, तो वॉगा बातने सेझा जोंगे लगा दिव। योगा के प्रति, जो उमंग रूसा का माहुल बना है, पुरा भीश्व, एक योगा के रूप मैं परिवरतिद हो गया है, पुरी दर्ती माता, जैसे योगा के लिए एक प्लेट्फाम बन गया है, अर व्यक्ती की समस्टी तक की यात्रा का एक आदार बन गया है, अब लोग योगा को स्रव आरोग्या नहीं, एक बलनेस किलिए महतो पुन जीवन का अंग मान ने लगे है, अजब हम दूस्रे अंतराष्टी योगा पर्वा को मनाने जा रहे है, तब मेरी विश्वे फर के योगा प्रेमियो को बहत बत शुभ्काँना है, विश्वास है के पूरा विश्व, इस योगा अंदोलन के साज जूड़ा जाएगा, बलनेस कि और अगे बरता जाएगा, विक्ती और समस्थी का योग मिलन सुनिस्सिथ हो जाएगा. योग केवल व्यायाम नहीं, योग योग योग बियक्ती और समस्थी का योग मिलन सुनिस्सिथ हो जाएगा. योग केवल व्यायाम नहीं, योग एक तनाव गरस्थ विक्ती का तनाव वापस लिता है, दूर कर के उसे तनाव रहित बनाता है, योग अशानत मन को शानत करता है, इस्टी आएए, हम सब योग को अपना है, अपना मन भी शानत करे, और विश्विशानती के मारक बर आगे बआए. योग बारव्क की समस्थी की भिरा सब है, आज योग पुरे विष्वो में फेल रहा है, और इसके विस्तार के पीछे, अने एक योग कुरों का योग डान रहा है, योग के दवारा पूरे विष्वो में, लोग आरोग के वर्ध, और रोग निदान का लाब उतार है, विष्विष्वो योग निवस के सफल आयोजन हे तु, मेरी शुब कामना है. तु, 2. 2. 1. 2. 2. 3. 4. 5. 6. 8. 9. 10. 11. 12. 14. 11. 12. 10. योग योग is derived from the Sanskrit word योग, meaning to joy or unite. According to yogic scriptures, the practice of yog leads to the union of the individual consciousness with that of the universal consciousness, indicating a perfect balance between mind and body, man and nature. The science of yog has its origins thousands of years ago, before the first religions or belief systems were born. In yogic lore, Shiva, the first yogi or adi yogi, transmitted his profound knowledge to his seven disciples, the famous sapthirishis or the seven sages. योग was practiced through the pre Vedic period, but it was Maharshi Patanjali, known as the father of modern yog, who systematized and codified the then practices through his yog sutras. Later, many yoga masters contributed to the preservation and development of yog and the spreading of this wonderful practice. There are different schools of yog. These include gyan yog, bhakti yog, karma yog, patanjala yog, hatha yog, kundalini yog, dhyana yog, mantra yog, laya yog, jaina yog, bhodha yog, etc. Each school has its own approach and practices that lead to the ultimate aims and objectives of yog. Some of the widely practiced yog sadhanas are yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi, bandhar, mudra, shatkarmas, yuktahara, mantra japa, yuktkarma. A yoga practitioner should follow the guiding principles while performing yogic practices. Before practice, yogic practice should be performed in a calm and quiet atmosphere with a relaxed body and mind. It should be done on an empty stomach or light stomach. Consume a small amount of honey in lukewarm water if you feel weak. Light and comfortable cotton clothes are preferred to facilitate easy movement of the body. In case of chronic diseases or pain or cardiac problems, a physician or a yoga therapist should be consulted prior to performing yogic practices. During practice, practice sessions should start with a prayer or invocation as it creates a conducive environment to relax the mind. Yogic practices shall be performed slowly in a relaxed manner with awareness of the body and breath. Do not hold the breath unless it is specially mentioned to do so. Do not hold the body tightly or jerk the body. Perform the practices according to your own capacity. End the session with deep silence or shanti part. Food or a bath may be taken only 20 to 30 minutes after practice. Welcome to the world of yoga. Welcome to the world of wisdom that is as relevant and beneficial today as it was thousands of years ago. Welcome to the world of yoga. Let us start yoga sadhana with chalana kriyas or loosening practices to increase micro circulation, neck exercises, forward and backward neck bending. Stand in an alert posture. Keep feet comfortably apart and your arms on the waist. Exhale and bend head forward slowly and try to touch the chin to the chest. Inhale, move the head as far back as is comfortable and come back with inhalation. Right and left neck bending. Exhale, bend the head slowly to the right. Bring the ear as close as possible to the shoulder. Inhale, bring the head to normal position. Exhale, bend the head to the left side. Inhale, bring the head up to normal position. Right and left twisting. Exhale, gently turn the head to the right side so that the chin is in line with the shoulder. Inhale, bring the head to the normal position. Exhale, turn the head to the left side. Inhale and bring the head to the normal position. Neck rotation. Bend the head forward trying to touch the chin to the chest. Inhale, slowly rotate the head clockwise while coming down. Exhale, rotate the head in anti-clockwise direction. Feel the stretch around the neck and loosening up of the joints and muscles of the neck and release of tension in the neck. People with neck pain and spondylitis should do the practice gently. Shoulder movements. Feet together, make the body straight. The arms by the sides. Inhale, raise both the arms sideways above your head with the palms outwards. Exhale and bring them down in the same manner. The arms must not touch the head when going up or the thighs when coming down. The palms must be open with the fingers together. Shoulder rotation. Stand erect, raise both the arms. Place the fingers of the left hand on the left shoulder and the fingers of the right hand on the right shoulder. Full rotation of both the elbows in a circular manner. Try to touch the elbows in front of the chest on the forward movement and touch the ears while moving up. Stretch the arm back in the backward movement and touch the sides of the trunk while coming down. Do the same anti-clockwise and repeat five times. Practice of this kriya makes the bones, muscles and nerves of the shoulder region healthy. These practices are helpful in cervical spondylitis and frozen shoulder. Trunk twisting. Keep the legs about two feet apart. Raise both the arms up to chest level with the palms facing each other. Exhale, twist the body towards the right side so that the left palm touches the right shoulder. Come back with inhalation. Now exhale, twist the body towards the left side so that the right palm touches the left shoulder. Come back with inhalation. Repeat, do slowly with breathing. Avoid this practice in case of vertebral and disc disorders and during menstruation. Relax in standing posture of notes. Inhale, lift your arms up at the shoulder level. Exhale, bend the knees and bring down your body to the squatting position. Inhale and straighten the body. Repeat two more times. This practice strengthens the knees and hip joints. Avoid this in case suffering from acute arthritis. Exhale while bringing down the hands. Now let us move to yogasana. Parasana, tar means palm tree. Keep your feet two inches apart. Interlock the fingers and turn the wrist outwards. Inhale, raise the arms up and bring them in line with the shoulders. Raise the heels off the floor and balance on the toes. Stay in this position for 10 to 15 seconds. This asana brings stability in the body. Helps to clear up congestion of the spinal nerves. Corrects faulty posture. Exhale, bring the heels down. Release the interlock of the fingers and bring the arms down parallel to the trunk and come back to a standing posture. Vriksha asana. Vriksha means tree. Stand with the feet two inches apart. Exhale, bend the right leg and place the foot on the inside of the left thigh. The heel should be touching the perinium. Inhale and extend the arms up and join the palms. Stay in this position for 10 to 15 seconds and breathe normally. This improves neuromuscular coordination, endurance and alertness. Avoid this practice in case of arthritis and obesity. Exhale and bring the arms and right foot down and repeat the asana. Bend the left leg and place the foot on the right thigh. The heel should touch the perinium. Inhale, extend the arms up and join the palms. Relax. Padhasthasana. Padha means foot. Hastha means hand. Inhale slowly and raise the arms up. Stretch up the body from the waist. Exhale and bend forward until the entire palm rests on the ground. Maintain this final posture for 10 to 30 seconds. Those who have a stiff back should bend according to their capacity. Now inhale. Come up slowly to the vertical position and stretch the arms above the head. Exhale and slowly return to the starting position in reverse order. Relax. Adhachakprasana. Support the back at the waist. Exhale. Drop the head backwards. Stretch the neck muscles and bend backwards from the lumbar region. Relax with normal breathing. Stay there for 10 to 30 seconds. Adhachakra makes the spine flexible and strengthens the spinal nerves and improves breathing capacity. Inhale and slowly come up and relax. Hypertensive patients shall bend with care. Thrikonasana. Thrikon means triangle. Stand with your feet comfortably apart. Slowly raise both the arms sideways till they are horizontal. Exhale. Slowly bend to the right side and place the right hand just behind the right foot. The left arm is straight up in line with the right arm. Remain in this posture with normal breathing. This prevents flat foot. Strengthens the calf, thigh and waist muscles makes the spine flexible. As you inhale, slowly come up. Repeat for the left side. Avoid this posture in case of slipped disc, shayatika and after undergoing abdominal surgery. Do not go beyond your limits. Padrasana. Let us now get ready for sitting postures. Padrasana. Bhadra means fur. Sit erect with the legs stretched out straight in front. Keep the hands beside the hips. This is Dandasana. Now put the soles of your feet together. Exhale and clasp your hands together over your toes. Pull your heels as close as possible up to the perenium region. This is the final position. Stay here for some time. Bhadrasana keeps the body firm and stabilizes the mind. Now stretch your leg and come to Vishramasana. Avoid this practice in case of severe arthritis and shayatika. Vajrasana. Sit in Dandasana. Fold your legs and sit on your heels. Keep the thighs closed and big toes touching. Place the hands on the knees. The head and back should be straight. This is Vajrasana. Ardhushtrasana. Sit in Vajrasana. Get up on your knees. Place the hands on the waist fingers pointing downwards. Keep the elbows and shoulders parallel. Bend the head back and stretch the neck muscles and bend the trunk backwards as much as possible. As you exhale, relax. Remain in this posture for 10 to 30 seconds with normal breathing. It helps to strengthen the back and neck muscles. Relieves constipation and back pain. Return with inhalation. Sit in Vajrasana. Relax. Now we perform the full version of Ustrasana. Sit in Vajrasana. Kneel down on the floor. Keep your thighs and feet together. Get up on your knees. Bring the knees and the feet a few inches apart while inhaling, bend backwards. Place the right palm on the right heel and the left palm on the left heel. Be careful not to jerk the neck while bending backwards. Ustrasana is extremely useful for the effective eyesight. This is useful in relieving back pain and neck pain. It helps to reduce fat over the abdomen and hips. Those suffering from high blood pressure, heart disease and hernia should not practice this. Return with inhalation. Sit in Vajrasana. Chashankasana Chashanka means hair. Spread both the knees wide apart. Keep the toes touching. Keep the palms between the knees. Exhale and slowly stretch them full length. Bend forward and place the chin on the ground. Keep the arms parallel. Look in front विश्राम आसंँ पैस्रिन्स विश्रामासं आस्बाशिःएं। उद्तान मन्दूख आसना। इस पर की लिएए भिरामासन औचनग एक फोष्चान्या। उठ्टान मन्दूख आसना औरदान, अत्टाण मन्दूख आसना ऱच्� prick॥ उत्तान मन्दुक आसना अथान फ़ी च़ब मन्दॉक आसना भी अपरिक फ्रोग एजन्ती न सेथझी वज्र आसना सब बोग्त नीज वायद पात वो तो सेच्चितबागत सेच्चितभागत अप्रटि चिआचा अपर्टि ज्बत नासना आप निस्वार बीज भी साप्वार उमनागी लिए था साप्वार देखारा गचाटा लिए से सबाहीमनी देखाने ही की इना. साप्वार बीज,ोदरी लिए सबाधीक,पाईमने पोड़ी तेया परिएँरी, न मेंने गोगा। से अ॑के पैह्था। सैवय निज़क न फिल्था पत्ये, यो भी निज़ेी ढोवार ह damaging parts of the joints पह्था। ब� warriors, उ� recent निज़ेी की काम मै stores रेए यो पर क्ैसात बीख की कं股िallowsो's भ दिएन्त्र्सा懂। जोगों के आशी र�。」 वक भख्र्कद्र VISTA अग्छ़राँी बारीछों दियार comment. आप वो रहा हैग़ा पच्श कर काँ बावार लोग क़ना अग्छर लगा गूँँउएड़ा आदा थी की मच्चाज़। आप पच्चम की गाउँँँँँँँँँँँँँँँँँँँँँँँँँ अग्र यौग। आँऔट कहाच्यािजिँ टूएकश्यवावाश्यली ब्रठजोउ । उनी विश्राम आस्ने काचिएझेथ कि अच्�就是 बिश्राम आस्ने अस्चन् में अस्चन मेंगषाः மेहनाऊद स्कोंग्मैं आप वाद़े घर horsepower & immunity of the spine footprint of appreciate लीज़्द lost किसाऑचटोग की काँम वोuta पा्षिक नम向दPHUS पावैशे tonche व्याराव, ब्रोकडाई, लईदान औन यों स्टमग विद फीट यापाड, फीट पोऊटिग अबच्टवोट, रेसच यो रेड औन यों हाम्स, रिलक्स. ती ती विश्ढ़ मकर आसना. तुजन्ग आसन नग. अई दीए़ में वुजन्ग में स्नेक अग्भ्रा का बयूँ में स्वन्ता, की रेशो ओगे में की प्र्व्गाँ या और उदर. तुजन्ग आसन नग, � を्जुऎंग GE is a snake, लाई दान औन यों स्टमड, रेस्च यों हेद औन यों हैंज, अन रिलाक्स तब बड़ि, नाव चोईन यों लेज, अन स्ट्च यों आज, किप तफ़रेड औन दे ग्राउंड, किप यों पांज, बिसाइद जेस्ट, अन रेज दि एलबोज, इनहेर लिफ तचिन औन चेस् तचिन जंग आसन, दिस आसन is best for stress management. It also helps to manage backache and bronchial problems. एक सेल, रेस्च यों औन दे ग्राउंड, अन स्ट्च यों आज, अन स्ट्च यों आज, प्रेड यों लेज, प्लेस यों पांज, अन रेस्च यों हेद औन दे पांज, अन रिलाक्स, शलब आसन, शलब आब मींज अलोकस्त, लएड डाँन औन यों स्टमट्च, नाव जोईग यों लेज, रेस्च तचिन न तच्च यों आज, गी पोफ आन से बसाथ दे ब़डि, पामज फेसिँ अपवर्च, इनहेल, रेज दे लेज अख तच्च यों आस मुच जों आज, अग आज � से तु बन्दासन, से तु बन्द, मींज फोँमेशन अप ब्रिज, जोईन यों लेगs, कीप ती आमस बसाथ दे ब़डि, बेद बोथ द लेगs at the knees, and bring the heels near the buttocks. Hold both the ankles firmly. Inhale. Slowly raise your buttocks and trunk up as much as you can to form a bridge. Remain comfortably. This is the final position. This asana relieves depression and anxiety. It strengthens the lower back muscles. Now exhale. Slowly return to the original position and relax. Light out on your back. Please note, women in advanced stages of pregnancy should not practice this asana. Uttan pada asana, raised feet posture. In this asana, the legs are raised upward in a supine position, hence the name. Light comfortably on the ground with the legs stretched out. The hands should be placed by the sides. While inhaling, slowly raise both the legs without bending them at the knees and bring them to a 30 degree angle. Maintain this position with normal breathing. Exhale and slowly bring both the legs down and place them on the ground. It balances the navel center, naabhi manipura chakra, earth halasana, half plough posture. This posture is known as earth halasana because in its final position, the body resembles half the shape of an Indian plough. Take a supine position. Keep the hands by the sides of the thighs, palms resting on the ground. Slowly raise your legs together without bending at the knees. First raise the legs up to 30 degrees, then further up to a 60 degree angle. Now slowly raise the legs to a 90 degree angle. This is the final position of the earth halasana. The body from the hip to the shoulder should be kept straight. Then slowly bring the legs back to the ground without lifting the head. This is very beneficial for hypertensive patients but needs to be practiced with care. Those who have lumbosacral or lower back pain should not perform this with both legs together. Pavan Muktasana. Bend both the knees and bring the thighs to the chest. Interlock the fingers and clasp the shin below the knee. Raise the head and shoulders. Try to touch the knees with the chin. This is Pavan Muktasana. This removes constipation, gives relief from flatulence and tones up the back muscles and spinal nerves. Bring your head back. Exhale, stretch your legs and relax. Avoid this practice in case of abdominal injuries, hernia, sciatica and during pregnancy. Shavasana. Shava means the dead body. This asana is meant for complete relaxation. Light out on your back with the arms and legs comfortably apart. Palms facing upward, eyes closed. Relax the whole body consciously. Become aware of natural breath and allow it to become rhythmic and slow. Remain in this position till you feel refreshed and relaxed. This asana helps relieve all kinds of tensions and gives rest to both the body and the mind. It is very beneficial in the management of stress and its consequences. Kapala Bhati. It stimulates respiratory centers in the frontal brain. Sit in any meditative posture. Close the eyes and relax the whole body. Inhale deeply. Expand the chest. Expel the breath with forceful contractions of the abdominal muscles. Continue active exhalation and passive inhalation. Then take a deep breath. Exhale slowly and relax. This is one round of Kapala Bhati. Each round should be followed by deep breathing. Now do two more rounds. Kapala Bhati purifies the frontal air sinuses. Helps to overcome cough disorders. It is useful in treating colds, rhinitis, sinusitis, asthma and bronchial infections. Please avoid this practice in case of cardiac conditions, high blood pressure, vertigo. Grain, stroke, hernia and gastric ulcers. Pranayama. Nadi Shodhana or Anulom Vilom Pranayama Is alternate breathing through the left and right nostrils. Sit in a meditative posture. Keep the spine straight and the head erect with eyes closed. Relax the body with a few deep breaths. Keep the left palm on the left knee in Gyan Mudra. The right hand should be in the Nasikagra Mudra. Place the right thumb on the right nostril. Breathe in from the left nostril. Close the left nostril. Exhale through the right nostril. Next, inhale through the right nostril. Close the right nostril. Close the right nostril. And exhale through the left nostril. This is one round of Nadi Shodhana or Anulom Vilom Pranayama. Repeat for another five rounds. For beginners, the duration of inhalation and exhalation should be equal. Gradually make it one is to two. Inhalation, exhalation. The breath should be slow, steady and controlled. The main purpose of this Pranayama is to purify the principal channels of energy. This nourishes the whole body. It induces tranquility. Helps to improve concentration. It increases vitality and lowers the level of stress and anxiety. It also elevates cough disorders. Sheetali Pranayama. Sheet means cool. It also means calm and passionless. As the name indicates, this Pranayama cools the mind-body system. Sit in the Padmasana or any other comfortable sitting posture. Place the hands on the knees in the Gyan Mudra or Anjali Mudra. Roll the tongue in from the sides to shape it as a tube. Inhale through this tube-shaped tongue. Fill the lungs with air to their maximum capacity and close the mouth. And then slowly exhale through the nostrils. Sheetali Pranayama purifies the blood. It has a cooling effect on the body. It is beneficial for persons suffering from high blood pressure. It satisfies thirst and appeases hunger. It relieves indigestion and disorders caused by phlegm, cough and bile. It is beneficial for the skin and the eyes. Those who are suffering from cold, cough or tonsillitis should not do this Pranayama. Brahmari Pranayama. Brahmara means a black bee. During the exhalation of this Pranayama, the sound produced resembles the buzzing of a black bee. Inhale deeply through both nostrils. Exhale slowly in a controlled manner, making a deep, steady, humming sound as that of a black bee. This is one round of Brahmari. Repeat two more times. This is a great tranquilizer. It's found good in the management of stress-related disorders. Now do the Brahmari with Shanmukhi Mudra. Close your ears with your thumbs. Place the four fingers on your eyes, middle fingers of the nostrils, ring finger and small fingers on the lips. Open your nose and inhale through both nostrils. Exhale slowly in a controlled manner, making the deep, humming sound of a black bee. It is a useful preparatory Pranayama for concentration and meditation. Dhyan. Now let us prepare for Dhyan. Dhyan or meditation is an act of continuous contemplation. Sit in any meditative posture. Keep your spine comfortably erect. Hold Gyan Mudra. Keep your palms facing upwards upon the thighs. Arms and shoulders should be loose and relaxed. Close your eyes and sit with a slightly upturned face. You need not concentrate. Just maintain a mild focus between the eyebrows and be conscious of your breath. Dhyan keeps the mind calm and quiet. It increases concentration, memory, clarity of thought and will power. It rejuvenates the whole body and mind, giving them proper rest. It helps to develop positive emotions. Meditation leads to self-realization. Continue to be in this state of Dhyan. Let us now take some Kalp. I commit to make myself into a healthy, peaceful, joyful and loving human being. Through every action of mine, I will strive to create a peaceful and loving atmosphere. Through every action of mine, I will strive to create a peaceful and loving atmosphere. Through every action of mine, I strive to break the limitations of who I am right now and include the entire world as my own. I recognize the kinship of my own life with every other life. I recognize the unity of all there is. End the yoga practice session with Shanti Pat or Universal Prayer. Thank you.