An Indian Art

Normal 0 false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4 ...

Jalandhara Bandha - Net-Bearer Bond(jah-lahn-DHA-rah bahn-dah)jala = net (for catching birds or fish)dhara = bearing, supportingbandha = bondStep by Step1) Sit in a comfortable pose.2) Firm your shoulder blades against your back torso to lift your sternum....

Svara Yoga Pranayama- Yoga of Sound Breath(s-VAR-ah)svara = sound, air breathed through the nostrilsStep by Step1) Traditionally the five "elements" that make up our body-mind (and the entire material universe)-earth, water, fire, air, "ether"-are each...

Kapalabhati Pranayama- Skull Brightener Breath(kah-pah-lah-BAH-tee)kapala = skullbhati = light (implying perception, knowledge)Step by StepKapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are...

Surya Bhedana Pranayama - Single Nostril Breath(soor-yah beh-DAH-na)surya = sunbhedana = piercing(chahn-drah)chandra = moonStep by Step1) Our right nostril is energetically associated with our body's heating energy, symbolized by the "Sun" and the syllable...

Simhasana - Lion Pose(sim-HAHS-anna)simha = lionStep by Step1) Kneel on the floor and cross the front of the right ankle over the back of the left. The feet will point out to the sides. Sit back so the perineum snuggles down onto the on the top (right)...

Mrigi Mudra - Deer Seal(m-RIG-ee moo-drah)mrigi = deermudra = sealStep by Step1) Ball your right hand into a fist. Press your index and middle fingers into the mound (or base) of your thumb, so they're held firmly in their curled position. (This mudra...

Ujjayi Pranayama - Conqueror Breath(oo-jy [rhymes with "pie"]-ee)ujjayi = to conquer, to be victoriousStep by Step1) Ujjayi is especially known for the soft hissing sound the breather makes by directing her inhales and exhales over the back of her throat....

Nadi Shodhana Pranayama - Channel Cleaning Breath(nah-dee show-DAH-nah)nadi = channelshodhana = cleaning, purifyingStep by Step1) Sit in a comfortable asana and make Mrigi Mudra. Beginning pranayama students may have some difficulty holding their raised...

Kumbhaka Pranayama : Breath Retentionkuhm-BAH-kah)kumbha = pot (a traditional image of the human torso as a container for the breath with two "openings" at the throat and base of the pelvis)antara (ahn-TAH-rah) = interiorbahya (BAH-yah) = outer Step...

BACKBENDSBackbends are thought of as poses that open our awareness to the outside world. While the front of the body is being stretched in backbends, (specifically the thighs, front groins, belly, chest and armpits), our attention should continually...

FORWARD BENDSForward bends are typically thought of as poses that direct our awareness away from the outside world and toward the inner world. While the back of the body is being stretched in forward bends, particularly the backs of the legs, our attention...

ShouldersOne giveaway of poor posture, often the result of the stresses and strains of daily life, is rounded shoulders. When we hold ourselves this way, our upper back hunches, lifting the shoulders toward the ears, and our chest collapses, narrowing...

GroinsMy dictionary notes that the English word groin "perhaps" derives from the Old English grynde, which means "hollow." The groins are indeed hollows, located at the junctions between the thighs and pelvis. For the purposes of yoga instruction (though...

DEPRESSIONThe word "depression" covers a wide range of conditions, from long-standing and severe clinical or major depression to shorter-term and episodic mild depression, also called dysthymic disorder, to situational depression brought on by a major...

MENSTRUATIONExercise during menstruation is generally highly recommended. It's believed that exercise can ease the discomfort of dysmenorrhea; quell mood swings, anxiety, and depression; and reduce bloating.Most contemporary yoga teachers advise a fairly...

HEADACHE SEQUENCEThere are many different kinds of headaches, some (like tension headaches and migraines) are fairly common, others (like sinus headaches or headaches caused by brain tumors) are relatively rare. Various treatments—including drugs, acupuncture,...

BEGINNERS YOGA:Sukhasana (Easy Pose)Adho Mukha Svanasana (Downward-Facing Dog Pose)Surya Namaskar -- 3 Rounds (Sun Salutations)Vrksasana (Tree Pose)Utthita Trikonasana (Extended Triangle Pose)Utthita Parsvakonasana (Extended Side Angle Pose)Dandasana...