An Indian Art

Utkatasana

Instructions:

1. Stand erect with 1 foot distance between your feet, keep feet parallel.
2. Fix your gaze at a point in front of your eyes to maintain concentration.
3. Breathing in, raise both the arms up to shoulder level, palms facing down. Simultaneously, raise your heels.
4. Breathing out, squat keeping your knees parallel to each other and back as straight as possible.
5. Remain in the final position with suspension of breath. All through, keep the heels raised and balance yourselves on toes.
6. Breathing in, slowly come up.
7. Breathing out, relax.

Benefits: Exercises muscles of the lower limbs, increases flexibility in the hip joint and on the waist, exercises the lower spine.

Limitations: Those suffering from acute slipped disc, any injuries or surgeries on the spine, vertigo, hypertensives and heart patients should take support of window pane to do this asana. They should not hold their breath or raise heels. They can continue to breathe normal in the final position.

Bhadrasana

Instructions:

1. Sit with your legs spread out.
2. Bring both feet together and join the soles of your feet.
3. Bring both heels as close as possible to the body.
4. Try to touch the knees on the floor.
5. Keep the head, neck and spine in one straight line, keep abdomen comfortably drawn in.
6. Observe your breathing.
7. Initially, give slow ‘butterfly movements’ by slightly lifting the knees and pushing them down. This helps increase flexibility in the hip joint.

Benefits: Bhadrasana is a conditioning asana and helps one prepare for further action. It increases concentration and quietens the mind. Also increases flexibility of the lower limbs.

Limitations: Severe arthritis, acute slipped disc and any injuries or surgeries on the legs. Beginners may find it difficult to practice Bhadrasana and might not be able to maintain the posture for long. This is mainly due to inflexibility of hip joint and thigh muscles. With regular practice, this can be overcome.

All the courses listed sbove include chanting of Patanjali Yoga Sutras

DHYANA MANTRA Om omkara bindu samyuktam Nityam dyayanti yoginaha Kaamadam mokshadam chaiva Onkaraya namo namaha Om shantih shantih shantihi	DHYANA MANTRA Omkara is comprised of three letters Aaa -Uoo - Mmm Yogis meditate upon it daily By meditating on it they fulfill their desires To that very OM we salute Om peace peace peace
YOGAABHYASA MANTRA Om yogena chittasya padena vaachaam Malam shareerasya cha vydeyakena Yopaakarotam pravaram muneenaam Patanljalim Pranjaliraanatosmi Om shantih shantih shantihi	YOGAABHYASA MANTRA Let us bow before the noblest of sages Patanjali, who gave yoga for serenity and sanctity of mind, grammar for clarity and purity of speech and medicine for perfection of health. Om peace peace peace
PRANAYAMA MANTRA Om pranasyedam vashe sarvam Tridive yath pratiptitam Matheva putran rakshasva Shreescha pranjnaascha videhi na ithi Om shantih shantih shantihi	PRANAYAMA MANTRA Prana the vital force pervades all the three worlds (below the earth, the earth and above the earth) All the activities are directed by prana To that very prana we request to protect us as a mother protects her children. We also request the prana to simulate our intellect.
SHANTHI MANTRA Om astoma sadgamaya tamasoma jyotirgamaya mrutyorma amrutamgamaya Om shantih shantih shantihi	SHANTHI MANTRA Om, Lead me from the unreal to the real From darkness to light From mortality to immortality Om Peace Peace Peace.
SHANTHI MANTRA Om poornamadha poornamidam Poornaatpoornamudachyate Poornasya poornamaadaaya Poornamevaavashishyate Om shantih shantih shantihi	SHANTHI MANTRA Om That is whole. This is whole From the whole the whole becomes manifest From the whole when the whole is negated What remains is again the whole Om Peace Peace Peace.
GURU MANTRA Om Guruh Brahma Gururvishnuhu Gururdevo Maheshwarah Guruh saakshat parabrahma Tasmai shree Guravennamah Om shantih shantih shantihi	GURU MANTRA The teacher is the creator, the sustainer, and the destroyer. To that very teacher we salute. Om Peace Peace Peace.
SAVITRU MANTRA (GAYATRI MANTRA) Om Bhurbhuvassuvaha Tatsavitur varenyam Bhargo devasya dheemahi Dheeyo yo nah prachodayath Om shantih shantih shantihi	SAVITRU MANTRA (GAYATRI MANTRA) We meditate upon the bright lustre of God Savitru (represented by the sun) who shall enlighten our understanding He is the essence of earth and light. He is the complete understanding. e is the Brahman in the sphere of bhu bhuva and swah The sun himself is the Brahman Bhuh- the level of perception Bhuvah- the level of conception Suvah- the level beyond all these
AAVARTA DHYANA MANTRA Om laye sombhodayeth chittam vikshiptham shamayeth punaha sakaashaayam vijaneeyat samapraptam na chalayet Om shantih shantih shantihi	AAVARTA DHYANA MANTRA Stimulate the dull mind Calm down the excited mind Keep repeating the process of stimulation and relaxation till you experience the Bliss After experiencing the Bliss don't disturb the mind, keep enjoying the Bliss. Om Peace Peace Peace.
SHANTHI MANTRA Om sahana vavatu Sahanou bhunaktu sahaviryam karavaahi tejaswinaavadheetamastu maavidvishaavahai Om shantih shantih shantihi	SHANTHI MANTRA Om, May that protect us both, teacher and pupil. May that cause both to enjoy the Bliss of Liberation May we both exert to find out the true meaning of the scriptures May our learning be brilliant May we never quarrel with each other. Om Peace Peace Peace.
SHANTHI MANTRA Om sarve bhavantu sukinaha sarve santu niraamayaha sarve bhadrani pashyantu maa kaschid dhukha bhaagavet Om shantih shantih shantihi	SHANTHI MANTRA Om may all be happy May all be free from disabilities May all look to the good of others May none suffer from sorrow Om Peace Peace Peace.
SURYA NAMASKARA MANTRA (these chants are used along with a series of suryanamaskaras) Om Mitraya Namaha, Om Ravaye Namaha, Om Suryaya Namaha, Om Bhanave Namaha, Om Khagaaya Namaha, Om Pooshne Namaha, Om Hiranya Garbhaya namaha, Om marichaye nama, Om Adityaaya Namaha, Om Savitre Namaha, Om Arkaaya Namaha, Om Bhaskaraya Namaha, Om Shri Savita, Sooryanaaraayanaaya Namaha.