We lie on our back with folded legs, hence, it is called Supta-Vajrasana.
Technique :- 1.Sit in Vajrasana.
2.Slowly take the help of right elbow, then left elbow and place them on the ground towards backside.
3.Slowly straighten you hands and completely lie on your back.
4.Shoulders should rest on the ground. Beginners may keep their hands on respective thighs. Knees should remain together.
5.After practising this position well, making the shape of a scissor with both hands bring them under the shoulders. Right hand will remain under left shoulder and left under the right, head in the middle of them.
6.While returning to the original position, first take out your hands and place it by the side of your body.
YOGA
Asanas Pranayama
Yoga is a way of life, an art of righteous living or an integrated system for the benefit of the body, mind and inner spirit. This art originated, was perfected and practiced in India thousands of years ago. The references to yoga are available in 'Upanishads' and 'Puranas' composed by Indian Aryans in the later Vedic and post- Vedic period. The main credit for systematizing yoga goes to Patanjali who wrote 'Yoga Sutra', two thousand Years ago. He described the principles of the full eight fold yogic discipline. He composed the treatise in brief code words known as 'Sutras'. 'Yoga Sutra' is the most important basic text on Yoga. It is through this basic treatise that the essential message of yoga spread throughout the world.
Aim of Yoga is the attainment of the physical, mental and spiritual health. Patanjali has recommended eight stages of Yoga discipline. They are
Yamas- Yamas (abstentions or restrains)
Niyamas- Niyamas (observances)-austerities, purity, contentment, study, surrender of the ego
Asanas- Physical postures or exercises
Pranayama- Control of vital energy (Breathing control)
Partyahara- Withdrawal of the senses
Dharana- Concentration of the mind (Contemplation)
Dhyana- Meditation
Samadhi- Attainment of The super conscious state
ESSENTIALS OF PRACTICE
Yoga
is a Scientific System of physical and mental excellence which requires obedience to certain rules, principle and methodology in order to acquire satisfactory results. If these rules and principles are not followed it may cause reverse results, i.e. harm and injury to the body.
There is no specific time for doing yoga. In the point of view of convenience, morning is always better as you will be free for the rest of the day. Whatever time you have chosen, stick to the same time of practice every day. Practice yoga regularly and continuously. Irregular practice will not bring good results. Practice only once within twenty four hours. Practice at least 15 minutes a day , for 5 days a week. 15 minutes can be gradually increased to a maximum of 1 hour.
The place of yoga practice should be neat, clean and airy. Try to practice at the same place regularly. Practice alone, if possible.
Yoga should be practiced on an empty stomach. If you have taken food, wait for two or more hours before practicing. Practitioner must avoid hot food or excessive spices and try to eat a balanced diet.
Relax in between asanas for 6 to 8 seconds. Take 2 or 3 normal breaths between asanas. Rest at the end of the asana session. The general principle is to rest 1/4th of the time of actual practice. For example if you practice asanas for 30 minutes, your rest time is 71/2 minutes.
Your body should be neat and clean nor it should be tired or under any excessive physical pain. Wear clean and light cloth while practicing. Avoid excessive intake of coffee, tea, alcohol and drugs.
Try to keep the mind free from anxiety, worries and any strenuous involvement while you are practicing.
Women should not practice yoga during their menstrual periods. Pregnant women should take care to practice moderately.
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