 आपा व्ला अटरस्छ्य योगा दिवस जच्यो work-just-yoga-day is like just gone वी आबिइ बिुगा के प्रती। as the age and health condition which is now पुरा विश्व एक योगा के प्रिवर्तिध हो गा। as the age and health condition which has been changed completely as a yoga community पूरी द्दर्ती माता जैसे योगा के लिए एक प्लेट्फाम बन गए है। और व्यक्ती की समस्त्री तक की यात्रा का एक आदार बन गए है। आब लोग योगा को स्रब आरोग्या नहीं एक वलनेस के लिए महतोपुन जीवन का अंग मानने लगे है। तब मेरी विश्व फर के योगा प्रेमियों को बहत बस शुभ्काँना है। और मदे विस्वास है के पूरा विश्व इस योगा अंदोलन के साथ जुडता चला जाएगा वलनेस के और अगे बरता चला जाएगा अब विक्टि और समस्ति का योग मिलन सुनिस्षित हो जाएगा योग के वल वियायाम नहीं है योग एक तनाव गरस्त विक्टि का तनाव वापस लेटा है दूर कर के उसे तनाव रहित बनाता है योग अशांत मन को शांट करता है योग अशान्त मन को शान्त करता है इसलि आईए, हम सब योग को अपनाए अपना मन भी शान्त करें और विश्व शान्ती के मार्ग पर आगे बरहें योग भारत की सान्सक्रितिच भी रासत है आज योग प�रे विष्यो में फेल रहा है अब इसके विस्टार के पिछे अने एक योग कुरुं का योग डान रहा है योग के दवारा पूरे विष्यो में लोग आरोग के वर्दद और रोग निदान का लाब उता रहे है विष्व योग निवस के सफल आयोजन हे तु मेरी शुबकाम नहीं असी को मुझा अग्स्पन्सियों डिस ता मरभिजो सा अक्तिविडाग लोग किसिस्टें दिखरेंटे से स्कुलग़ा योगा विस्टा सिखिसते है गाना जोगा बाकती जोगा करमा जोगा पातन जा़ा जोगा डाश्था जोगा कुन्दालिनी जोगा, दियाना जोगा, मंत्रा जोगा, लाया जोगा, जोगा जाईनिस्टा, जोगा भूदिस्टा, एक्छेतेडा. काद स्कौला दिने सु प्रुप्यों वोखे इसुस प्रक्टिकास, के जेवागा लोस अब्जेतिवो सुल्तिमोस दे जोगा. एक्छेतेडा जोगा वोगे लगा जोगा आपुप्रादिकागा, जामा, निमा, आश्णा, प्राडा इजमा, प्रत्या टीया राड, दाजाला ना, दीयाना, समादि, बनधा स्वूद्राष, शात करमाष, जुगता भूद्रा, मान्ध्रा जापा, इजुक्ता खर्मा, during the yogic practices, the following instructions must be followed. Before the practice, the yogic practice must be carried out in a serene atmosphere and in silence with a relaxed mind and body. It must be carried out with the empty stomach or light. If you feel weak, take a little honey and release it into the water. It is preferable to wear light and comfortable clothes to facilitate body movements. If you suffer from any disease, pain or heart problems of chronic character, you must consult your doctor of yoga before practicing it. During the practice, the practice sessions must start with a prayer or invocation, since this creates a favorable environment to relax the mind. The yoga practices must be carried out in a relaxed manner, being aware of the body and the breathing. Do not contain the breathing unless it is indicated like this. Do not keep the body in tension nor do brusque movements. Adapte the way to perform the exercises at your own capacity. The session must end with a deep silence or mantra shantipat. Do not eat or bathe until 20-30 minutes after the practice. Welcome to the world of yoga. Welcome to the world of wisdom, which is so relevant and beneficial today as it was thousands of years ago. Welcome to the world of yoga. We will start the Sahana of yoga with the chalana kriyas or extension exercises to increase microcirculation. Exercise of neck, flex the neck forward and backward. We place ourselves in posture of alertness. We slowly separate the feet and place the arms on the waist. We exhale and tilt the head forward slowly trying to touch the chest with the chin. We inhale and tilt the head back without forcing and return with an inhalation. We tilt the neck to the right and left. We exhale and tilt the head slowly to the right. We bring the ear as close to the shoulder as possible. We inhale and take the head to the initial position. We exhale and tilt the head to the left. We inhale and return to the initial position. We turn to the right and left. We exhale and turn the head carefully to the right in such a way that the chin is aligned with the shoulder. We inhale and take the head to the initial position. We exhale and turn the head to the left. We inhale and return to the initial position. We tilt the head forward trying to touch the chest with the chin. We inhale and return to the initial position. We exhale and turn the head forward slowly trying to touch the chest with the chin. We exhale and turn the head forward trying to touch the chest with the chin. We feel the stretching around the neck, the warming of the joints and muscles of the neck and the release of tension in this area. People with neck pain and spondylosis must do the exercise carefully. We put the legs together and the straight body with the arms on the sides. We inhale and lift the arms to the sides up to the head with the palms out. We exhale and lower them in the same way. The arms must not touch the head when going up nor the muscles when going down. The palms must be open with the fingers together. Rotation of shoulders. We exhale and lift the arms. We place the fingers of the left hand on the left shoulder and the fingers of the right hand on the right shoulder. Rotation complete of both elbows describing a circle. We try to touch the elbows in front of the chest in the movement towards the front and the ears when going up. We stretch the arms back in the movement of the back and touch the sides of the trunk when going down. We do the same in the opposite direction of the eyes of the watch and repeat 5 times. This child contributes to the health of the bones, muscles and nerves of the shoulder area. It is also beneficial for the spondylitis cervical and the rigidity of the shoulders. Rotation of torso. We separate the legs about 60 cm. We lift the arms to the height of the chest with the palms facing forward. We exhale. We turn the body towards the right side in such a way that the left palm touches the right shoulder. We return with an inhalation. We repeat. Go slowly, following the breathing. This exercise should not be done if it is necessary to transfer vertebrates and viscals during the menstruation. We relax in a tight posture. Move the knees. We turn the body towards the left side in such a way that the right palm touches the left shoulder. We return with an inhalation. Move the knees. We inhale. We lift the arms to the height of the shoulders. We exhale. We press the knees and we put ourselves on the knees. We inhale and we stretch the body. We repeat 2 times. This exercise strengthens the joints of the knees and the hip. We do not do it if it is necessary to stretch the body. We exhale while we lower our hands. We now move on to yoga sasanas. Tadasana. Tada means palm. We separate the feet 5 cm. We cross the fingers of the hands and turn the wrists towards the outside. We inhale. We lift the arms up and place them in line with the shoulders. We lift the heels of the floor and keep the balance on the tips of the feet. We stay in this position for 10-15 seconds. This asana provides stability to the body, relieves the congestion of the rakeid nerves and corrects the bad posture. We lower the heels while exhaling. We separate the hands and place the arms in parallel towards the torso. We return to the rakeid position. We separate the feet 5 cm. We look at the center point in front. We exhale, we stretch the right leg and place the foot inside the left thigh. The heel must touch the perineum. We inhale, we stretch the arms up. And we join the palms. We remain in this position for 10-15 seconds and we breathe normally. This exercise improves the neuro-muscular coordination, the resistance and the attention. We should not do it if it is arthritis or obesity. We exhale and lower the arms and the right foot. We repeat asana. We lower the left leg and place the foot inside the right thigh. The heel must touch the perineum. We inhale. We stretch the arms up. And we join the palms. We relax. Pad hasta asana. Padha means foot. And hasta means hand. We inhale slowly and raise the arms. We stretch the body from the waist. We exhale and lean forward until the palm is completely supported on the floor. We remain in this position for 10-30 seconds. People with rigid back must flex them according to their flexibility. Now we inhale. We raise slowly the vertical position and stretch the arms above the head. We exhale and return slowly to the initial position in reverse order. We relax. Ardha chakrasana. We hold the back of the waist. We exhale. We put the head back, we stretch the muscles of the neck and we lean back from the lumbar area. We relax, breathing normally. We remain in this position for 10-30 seconds. Ardha chakrasana. We flex the vertebral column and strengthen the ribs. We also improve the respiratory capacity. We inhale. We raise slowly and relax. If we suffer from hypertension, we take care of our flexions. Trikona asana. Trikona means triangle. We prepare the feet until a comfortable distance. Slowly, we raise the arms to the sides until they are horizontal. We exhale. We lean slowly towards the right side and place the right hand just behind the right foot. The left arm is straight up, aligned with the right arm. We remain in this position for 10-30 seconds, breathing normally. This posture prevents the flat feet, the muscles and the waist, and gives flexibility to the vertebral column. While we inhale, we raise slowly. We repeat with the left side. Avoid this posture if you suffer from osteoarthritis, as well as after an abdominal surgery. Don't force beyond your capabilities. Bhadrasana. Now we prepare for the sitting posture. Bhadrasana. Bhadra means firm. We sit down with our legs stretched forward. We place our hands next to our hips. This is Dandasana. Next, we put our feet together. We exhale and put our hands under the feet. We bring the heels as close as possible to the perineal region. This is the final position. We keep it for a few seconds. Bhadrasana maintains the firm body and balance the mind. Now we stretch our legs and move on to Virramasana. Avoid this exercise if you suffer from osteoarthritis. Bhadrasana. We place ourselves in Dandasana. We bend our knees and sit on the heels. The muscles stay together and the thick fingers of the feet touch each other. We place our hands on the knees. The head and the back must be straight. This is Bhadrasana. Ardaustrasana. We sit in Bhadrasana. We sit on the knees. We place our hands on the waist with our fingers down. We keep our elbows and shoulders parallel. We tilt our head back. And we stretch the muscles of the neck. And we flex the torso back as much as possible. We relax while we exhale. We remain in the posture of 10 to 30 seconds breathing normally. It helps strengthen the muscles of the back and the neck. In addition to relieving the stretching and pain of the back. We return with an inhalation. We sit in Bhadrasana. We relax. Now we perform the complete version of Ustrasana. We sit in Bhadrasana. On the knees, with the muscles and the feet together. We continue on the knees, separating only a few centimeters from the knees and the feet. While we inhale, we flex our back. We place the palm on the right heel. And the left palm on the left heel. Don't force the neck when flexing back. Ustrasana is extraordinarily useful for visual defects. It helps relieve the pain of the back and neck. As well as reduce the fat of the abdomen and the hips. People who suffer from hypertension, cardiopathy or hernia shouldn't practice this exercise. We return with an inhalation. And we sit in Bhadrasana. We relax. We sit in Bhadrasana. We sit in Bhadrasana. We separate the knees well. The fingers of the feet touch each other. We place the palms between the knees. We exhale and stretch our arms to the maximum. We tilt forward and support the chin on the floor. We keep our arms in parallel. We look forward and keep our posture. This posture helps reduce the stress and the air. We inhale and go up. We exhale and return to Bhadrasana. We stretch our legs and return to Virramasana. People who suffer from osteoarthritis should practice the exercise carefully. Uttam Mandukasana. The final posture of Uttam Mandukasana is similar to a Rana Ergida. And from there you take a name. We sit in Bhadrasana. We separate the knees well. Leaving the fingers of the feet together. We inhale. We raise both arms. And we cross them behind the head. We place each hand on the opposite shoulder. We keep the shoulders and neck straight. We keep the posture for a while. This Aasana relieves the back pain and the cervical. It improves the diaphragmatic movements and pulmonary capacity. People with deep knee surgery should not perform this exercise. While we take the posture slowly, we raise the arms with an inhalation and put the knees together in the initial position. Bhadrasana. Bhadra means twisted. We bend the right knee and place the right foot next to the left knee. We pass the left arm over the right knee and place the palm next to the right foot. We exhale. We turn the torso and neck to the right. We remain comfortable in the posture. We turn the head to the initial position. We remove the hands with an exhalation. We stretch the legs. We return to Bhadra Masana and we relax. This Aasana increases the flexibility of the spine. It helps to overcome constipation and dyspepsia. It also contributes to the treatment of diabetes. We repeat the same with the other side. We turn the head to the initial position. We remove the hands with an exhalation. We stretch the legs. We return and we relax in Bhadra Masana. Makarasana. Makara means twisted. We bend the right knee with the feet wide apart and pointing outward. We support the head over the hands and we relax. This is Makarasana. This Aasana is practiced to relax in all the prone positions. It strengthens the relaxation of the lumbar area. Bhujangasana. Now we prepare for the prone positions. Bhujangasana. Bhujang means snake or snake. We bend the right knee. We support the head over the hands and we relax the body. Now we join the legs and we stretch the arms. We keep the front on the ground. We place the palms on both sides of the chest and we lift the elbows. We inhale. We lift the chin and chest up to the region of the spine. This is Bhujangasana. This Aasana is ideal to relieve stress. It also relieves back pain and bronchial problems. We exhale. We support the front on the ground and we stretch the arms. We stretch the legs. We lift the palms. We support the head over them and we relax. This Aasana. This Aasana means the neck. We bend the right knee. We join the legs. We support the chin on the ground. We place the palms on both sides of the body with the palms up. We inhale. We lift the legs of the ground all we can without bending the knees. We stretch the arms and legs well to facilitate the elevation of the body. We remain comfortable in this posture. This Aasana helps to relieve stress and bronchial problems. We tone the muscles of the hip. Now we exhale. We lower the legs on the ground. We remove the arms and we rest on the ground. Avoid this posture if you suffer from cardiopathy. Be your bandana. Now we move on to the supine positions. Be your bandana. Be your bandana. It means the formation of a bridge. We join the legs and place the arms on both sides of the body. We flex the knees and we take the heels to the knees. We hold the ankles firmly. We inhale. We lift slowly the knees and the torso all we can to form a bridge. We maintain posture without forcing. This is the final position. This Aasana relieves depression and anxiety. We strengthen the muscles of the lumbar area. Now we exhale. We slowly return to the initial position and we relax. We stay down our mouths up. It is important that women in advanced state of gestation do not practice this Aasana. Uttana padhasana posture with raised feet. In this Aasana the legs are raised in supine position hence its name. We fall on the ground comfortably with the legs stretched. We place the hands on the sides. While we inhale we lift slowly the legs without flexing the knees and we put them on a 30 degree angle. We maintain this posture breathing normally. We exhale and we slowly lower the legs until we place them on the ground. We balance the center umbilical. Navi Manipura Chakra. Ardha Jalasana. Middle Aasana posture. It is known as Ardha Jalasana because in its final posture the body takes the form of an Indian Aasana. We place in supine posture with the hands next to the muscles and the palms supported on the ground. We lift the legs together slowly without flexing the knees. First we lift the legs up to a 30 degree angle and then up to a 60 degree angle. Now we lift the legs up to a 90 degree angle. This is the final posture of Ardha Jalasana. The body should be straight from the hip to the shoulder. Then we lower the legs slowly down to the ground without lifting the head. This exercise is very beneficial for those who suffer from hypertension but it must be practiced with caution. People with sacral umbilical pain in the lower part of the back should not perform it with the legs together. Pavan Muktasana We flex the knees and we take the muscles to the chest. We cross the fingers and we grab the pants under the knee. We lift the head and the shoulders and we try to touch the knees with the chin. This is Pavan Muktasana. Eliminate the stretching. Alive the flatulence and tone the muscles of the back and the raki nerves. We put the head back. We exhale. We stretch the legs and we relax. Avoid this exercise in case of abdominal injuries, hernia, sciatica and during the pregnancy. Shavasana Shava means corpse. This asana goes to complete relaxation. We sink our mouths up with the arms and legs slowly separated. The palms up. The eyes closed. We relax the whole body consciously. We take awareness of the natural breathing and let it be rhythmic and slow. We remain in this position until we feel renewed and relaxed. This asana helps to relieve all types of tensions and provides rest for the body and mind. It contributes greatly to alleviate stress and its consequences. Kapalabhajati stimulates the respiratory centers of the frontal locus of the brain. We sit in any position of meditation. We close our eyes and relax the whole body. With a deep inhalation we expand the chest. We expel the air with strong contractions of the abdominal muscles. We continue with active exhalations and passive inhalations. Then we breathe deeply. We exhale slowly and we relax. This is a round of Kapalabhajati. Each round must follow a deep breath. Now we do two more rounds. Kapalabhajati purifies the frontal nostrils and helps to overcome tussies. It is useful to treat colds, rhinitis, sinusitis, asthma and bronchial infections. Avoid this exercise and suffer heart problems and hypertension, vertigo, migraine, derame, hernia and gastric ulcers. Pranayama Nadi Shonada or Anuloma Viloma Pranayama consist of alternating breathing between the nostrils left and right. We sit in a position of meditation. We keep the spine straight and the head held with our eyes closed. We relax the whole body with deep breaths. We place the left palm on the left knee in Janamudra. The right hand must be in Nasika Granbudra. We place the right thumb in the right nostril. We breathe through the left nostril. Then we close the left nostril and exhale through the right. Then we inhale through the right nostril. We close the right nostril and exhale through the left. This consists of Nadi Shonada or Anuloma Viloma Pranayama. We do another five rounds. For the beginners the duration of the inhalation and the exhalation must be the same. Little by little we make the proportion between inhalation and exhalation be one or two. The breathing must be slow, constant and controlled. The main objective of this Pranayama is purifying the main energy channels. This nourishes the whole body, produces oxygen and helps to improve concentration. It increases vitality and decreases stress and anxiety levels. It also relieves the trastorns. Shitali Pranayama Sheet means fresh. It also means blind and dispassionated. As its name indicates this Pranayama refreshes the system mind and body. We sit in Padmasana or another sitting posture comfortable. We place our hands on the knees in Janamudra or Anjali Mudra. We bend the tongue from the sides to form a kind of tube. We inhale through the tongue in the shape of a tube with air lungs up to its maximum capacity and close the mouth. Then we exhale slowly through the nose. Shitali Pranayama purifies the blood. It exerts a refreshing effect on the body. It is beneficial for the people who suffer from hypertension. It calms the thirst and hunger. It relieves indigestion and the trastorns caused by the flames and hemorrhoids. It is beneficial for the skin and the eyes. People who suffer from cold cough or amygdalitis should not perform this Pranayama. Brahmari Pranayama Brahmara means black sheep. During the exhalation of this Pranayama the sound produced seems to be the sound of a black sheep. We perform a deep inhalation through the two nasal holes. We exhale slowly in a controlled way producing a heavy sound constant like the sound of a black sheep. This is a round of Brahmari. We repeat twice. It is very relaxing and it has been proven that it contributes to relieve the related trastorns with stress. Now we do Brahmari with Shank Mukhi Mudra. We cover our ears with the pulgares. We place the index on the eyes the middle fingers on the nasal holes and the ring fingers and cheeks on the lips. We open the nose and inhale through the two nasal holes. We exhale slowly in a controlled way producing a heavy sound like the sound of a black sheep. It is a Pranayama useful preparatory for concentration and meditation. Diana. Now we prepare for Diana. Diana or meditation is a continuous contemplation act. We sit in any position of meditation. We keep our back comfortably seated. We remain in Yana Mudra. We place the palms up on the muscles. The arms and shoulders must be distended and relaxed. The eyes remain closed and the face slightly up. It is not necessary that we concentrate. We simply relax in the interception and we are aware of our breathing. Diana calms down and so comes the mind. Increases concentration, memory, clarity of thought and willpower. Rejuvenates the whole body and mind and provides an adequate rest. Helps to develop positive emotions. Meditation leads to self-awareness. We are still in this state of Diana. Now we perform the Sankalpa. I commit myself to being a healthy person. Peaceful full of joy and love. With each of my actions I will try to create an atmosphere of peace and love around me. I try to eliminate the limitations of my present and include the whole world as my own. I recognize the affinity between my life and all the other lives. I recognize the unity of everything that exists. We finish the yoga practice session with Shantipa universal prayer.