Suptha Vajrasanam

Supta-Vajrasana
Supta-Vajrasana is further development of Vajrasana.

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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Savasanam

Savasana is a yoga asana often used to begin and conclude a yoga session. It is a relaxing posture intended to rejuvenate one's body, mind and spirit. While savasana is a good way to reduce stress and tension[citation needed], it is not recommended for meditation as it has a tendency to induce sleepiness. If afflicted by drowsiness or restlessness of the mind while performing savasana, increase the rate and depth of running.
1.Lying on your back, spread arms and legs, about 45 degrees from the sides of your body. Tilt head slightly back so it rests comfortably. Make sure you are warm and comfortable. 2.Close the eyes, and start by deepening the breath using dirga pranayama. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath. 3.Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles. Consciously release and relax any areas that you find. If you need to, rock or wiggle that part of your body from side to side. 4.Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation. 5.Stay in savasana for 29 to 39 minutes. 6.To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position. When you are ready, slowly inhale up to a seated position." Following practice, when one is in savasana, the body is often in the anabolic state of metabolism during which cells can repair and rejuvenate themselves[citation needed]. Organs and tissues are “built up” (increasing muscle mass, bone growth)[citation needed]. The opposite state is catabolic metabolism. It’s counter-productive to have both states occurring at the same time, so there are signals in the body which switch from one to the other, and most of those signals are hormonal.
In yoga, when certain poses are done which affect the glands of the endocrine system, certain hormones are produced which bring the body into the anabolic state.[citation needed] The 8 primary endocrine glands are located in the same approximate locations as the chakras.
Also known as: Final Relaxation
Type of pose: Resting
Benefits: Allows the body time to process information at the end of a class.
No yoga session is complete without the final pose – Savasana. The body needs this time to understand the new information it has received through practicing yoga. Even though Savasana is a resting pose, it’s not the same a sleeping! You should stay present and aware during the five to ten minute duration of final relaxation.
Instructions:
1. Come to lie down on the back.
2. Let the feet fall out to either side.
3. Bring the arms alongside the body, but slightly separated from the body, and turn the palms to face upwards.
4. Relax the whole body, including the face. Let the body feel heavy.
5. Let the breath occur naturally.
6. To come out, first begin to the deepen the breath. Then move the fingers and toes, awakening the body.
7. Bring the knees into the chest and roll over to one side, keep the eyes closed.
8. Slowly bring yourself back up into a sitting position.

Paschimottasanam

Instructions.
Sit on the floor with legs straight in front of the body, the lower arms on the thighs.
Relax the whole body, especially the back muscles.
Slowly bend the body forward.
Try to grasp the big toes with the fingers and the thumbs. If this is impossible then hold the heels, the ankles or the legs as near to the feet as possible.
Again, consciously relax the back and leg muscles.
Keeping the legs straight and without utilizing the back muscles, only using the arms, pull the trunk a little lower toward the legs.
This should be a process without any sudden movement or excessive strain anywhere in the body.
If possible, without strain, touch the knees with the forehead.
Remain in the final pose for a comfortable length of time, trying to further relax the whole body, and then slowly return to the starting position.

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Note.
Do not bend the legs at the knees.
It is part of the aim of the asana to stretch the muscles at the back of the legs. Do not force, they will elongate in time.
After some weeks or months of regular practice you will be able to touch the knee with the forehead or perhaps even the chin.

Bhajangasanam

Chakras: Svadhisthana, Manipura, and Anahata
Start with Sphinx and move onto Cobra once you've warmed up or feel ready for more compression in your lower spine.
Begin on your belly with your hands underneath your shoulders and your elbows close to your body...
(a) For Sphinx: Inhale lift your chest off the floor and place your elbows underneath your shoulders. Exhale, roll your shoulders back and down and pull your chest forward. Slide your elbows forward to reduce the compression in your lower back or slide them closer to your body for a deeper stretch. Feel your pelvis rooted into the earth, buttocks are relaxed, feet flop out to the side. Come down by sliding your elbows out to the side. Place your cheek on top of your hands and slide one knee up towards your armpit to relax the neck and lower back.
(b) For Cobra: Inhale raise your head and chest off the ground a few inches. Exhale, roll your shoulders back and down, and tuck your elbows closer to your body. As you breath, lift your chest higher, keeping your pelvis on the ground and at least a slight bend in your arms. If your neck is strong look up and relax your jaw. Pull your shoulders back and down. Come down by first inhaling lifting highter and then bend your elbows extending your chin forward to lengthen your spine. Relax as above for an immediate release but move onto Childspose or Downward-Facing Dog.
- Stay in each pose for 5 breaths or longer for Sphinx.- A suitable amount of compression (a subjective decision) in the lower spine is good as it encourages mineral deposits in the bone and counteracts the usual compression we have slouching forward. These poses grounds Svadhhisthana and can lengthen the tailbone toward the heels.
Benefits
The arching of the spine increases flexibility and strength
Rejuvenates spinal nerves enriching them with a rich blood supply
Improves flexibility and tone of spinal muscles, massages, works and tones back muscles
Helps relieve and prevent lower backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Helps cure loss of appetite
Stretches the thoracic region and expands the rib cage bringing relief from asthma
Gentle pressure on the abdomen massages all organs and improves their function
Strengthens deltoids, trapezius and triceps
Compresses and opens spine
Relieves cervical spondylosis
Improves concentration
Helps to relieve many utero-ovarine and menstrual problems

Sarvangasanam

Sarvangasana or Shoulderstand, is an inverted asana (pose) in hatha yoga. Considered as the "queen" of asanas, many practitioners consider it to be an especially important and beneficial pose[citation needed]. Its name in Sanskrit literally means "posture of the complete body."
It is performed by first lying on the back with hands under the mid-back, then lifting the legs and lower body so that the weight of the body is supported on the head, neck, upper back and upper arms.The gazing point is towards the toes. The head must not be turned to the side while in this pose.
Advanced practitioners hold this pose for long periods of time - as much as three hours. However, because of the significant amount of weight being placed on the cervical spine and the threat of neck injury, this is not advisable.
The pose is contraindicated for high blood pressure , whiplash, menstruation, thyroid disorders, angina , and spinal weakness caused by conditions such as arthritis or osteoporosis. If you are pregnant, consult a qualified yoga instructor or your physician before attempting this pose. Viparita Karani - the "legs up the wall" pose - is a common modification.
Matsyasana is normally taken after Sarvangasana as a counter pose. Sarvangasana may be used as a counter pose for backbends such as the bridge. Halasana is often taken as a transitional pose to enter and exit Sarvangasana.
Benefits of sarvangasanaAs mentioned above sarvangasana activates and rejunevates thyroid gland thus provide remarkable benefit in case of overweight, obesity, diabetes and weakness and even in menstral abnormalities in females. Sarvangasana activates pitutary gland thus is helpful in increasing height in person with stunned growth or short stature. Sarvangasana also provides strength to adrenals, testicles and ovary thus problems like infertility is taken care off.Sarvangasana has been beneficial for asthamatics as the abdominal muscles are exercised and diaphragm gets toned up.The main importance of sarvangasana is that, it has all the benefits of sirsasana and has been a good alternative for those in which sirsasana is prohibited or forbidden.
Sarvangasana is a Sanskrit word which is sarv+ ang+ asana ‘sarv’ here all, ‘ang’ means parts of body and ‘asana’ means a yoga form. Sarvangasana means a pose for all parts of body. It is one of inverted poses of yoga. It is very beneficial yoga form. Steps to performLie straight on the floor while keeping your arms on the sided and palms on turned down.Keep your legs, big toes and heels together.Relax your body while breathing normally.Press your arms and elbows down and keep the knees straight.Raise your legs together as it may perpendicular to the floor, while doing the entire process inhale deeply.Now exhale and while exhaling, keep your pressure of your palms and elbows increased against the floor.Raise your hips and lower back off the floor now move your legs towards your head.Place your palms beneath the hips and prop up the legs and trunks.Slide your palms higher on the trunk and keep on pushing the hips.Now small of the back higher and raise the whole trunk of the floor till it is vertical.While doing this bring the leg back to the vertical position.Place your palms at the back of the ribs and hold the raised trunk and legs with the arms, forearms and elbows.Try to slide your palms higher and higher again.Now, raise your legs and hips further till the trunk and legs are collinear.Try to push the chest forward towards a chin and forma chin-lock.Fix your gaze on the big toes while maintaining the balance.Take a deep breath rhythmically.Hold the posture for at least 3 minutes.Slowly and gradually return the starting position.Take a deep breathe and breathe normally.Relax for few minutes or you can perform shavasana.

Jalanethi kriya

Summary of the Benefits of Jala Neti
Neti removes all the dirt and bacteria filled mucus from within the nose.
It also helps to drain the sinus cavities. This in turn, will help to reprogramme the body’s natural mechanisms against nasal infections such as hayfever, allergies, sinusitis and other upper respiratory complaints like sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids. It is beneficial for illnesses such as asthma and bronchitis as it reduces the tendency for mouth breathing by freeing the nostrils of mucus. It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches, migraine, epilepsy, temper tantrums, hysteria, depression and general mental tension. Neti is of great benefit for problems associated with the eyes. It helps flush the tear ducts, encouraging clearer vision and gives a sparkle to the eyes. It can be beneficial for certain types of ear disorders such as middle ear infections, glue ear, tinitis. Neti improves sensitivity of the olfactory nerves, helping to restore lost sense of smell, and thereby benefits the relationship with taste and the digestive processes. It has subtle effects on the pineal and pituitary glands which control the hormonal system. This has a harmonising effect on emotional behaviour. Neti affects the psychic centre known as Ajna Chakra which helps in awakening higher states of meditation. It helps to stimulate better powers of visualisation and concentration and gives a feeling of lightness and clarity to the mind. Neti is excellent for those trying to give up smoking. Since it reduces the tendency for mouth breathing, Neti re-sensitises the nose to the actual pollution of ingesting smoke, thereby de-programming the brain of the physical and psychological addiction.

Understanding the Jala neti method
For those who may not have much idea of the internal workings of the nasal cavities, it may seem stupid to pour warm salty water through one's nose. To help clear fears and misunderstandings, we have tried to explain the procedure with diagrams.
The first line of nasal defense is the tiny hair called “cilia” which should trap larger particles entering the nose. These cilia are usually cleansed by normal breathing and by blowing the nose, but sometimes, due to a gradual build up of dirt, they can become clogged and may require washing out. The entire nasal passage - from the nose tip to throat (and beyond) - is covered with a layer of mucus. This mucus is secreted from within the mucous lining, and its function is to trap smaller foreign particles and bacteria. The dirty mucus is normally blown out, snorted and coughed out or swallowed.
The sinus passages are an even finer mechanism of filtering which, if infected, secrete a runny mucus to evict the germs. This is generally called sinusitis and can be a short term symptom or a chronic condition.
In Stage 1, the water simply flows up one nostril to just above the bridge of the nose where the usual air flows meet, backwards into the middle cavity and then the water flows down and out the other side of the nose. In this route, it passes by the frontal and mid nasal sinuses. In Stage 1 there should be no flow of water back towards the throat or into the mouth. When done correctly, there is very little sensation as the water will be the same temperature as the blood, and the salinity will be the same salinity as the blood. As a result, the nose hardly notices the flow through.
In the more advanced of Stages 2 and 3, only attempted after mastery of Stage 1, the water flows fully through the whole nasal cavity, down the back of the naso-pharynx and comes out through the mouth. In this route, it passes by the post-nasal sinuses, cleansing all the nasal passages more strongly. In neither version is there any discomfort or damage to the nasal functions.
Ideally, at no stage, should any water actually go up into the sinus passages or the Eustachian tubes. However, this may happen if the practitioner breathes incorrectly or blows too strongly when drying. This causes only momentary discomfort and is not dangerous. In such an event, a few minutes of air-drying will usually clear out any stray water droplets.
The way in which Jala Neti rinses out the dirt and bacteria filled mucous lining would be obvious to most people as the warm water loosens and dissolves any internal build ups, and takes them outwards. But what may not be so obvious is that, due to gravity and a venturi-effect, the sinus passages are also drained by the vacuum pressure flow of the water. Whereas it would normally be impossible to drain a “dead end” cavity like the sinuses, Jala Neti achieves this ingeniously and simply.
For those with thick mucus conditions as well as those with running sinuses, the relief of sinus pressure can be felt within seconds. In a more detailed examination, it would also be seen, that through the effect of osmosis and capillary action, the blood vessels of the nose are stimulated to cleanse as well.
The nose is the “air conditioner” of the body. One of the many functions of the nose is to regulate the temperature and humidity of the incoming air. Some people have “dry noses” and suffer dry, crusty, nose bleed type problems. Others are “wets”, with the constantly running sinuses and the tissues always up their sleeve! Others have perpetual stuffy and blocked nostrils. Regular practice of Jala Neti helps to establish the correct working environment of temperature and humidity in the nose.