YOGA VIDHYA THERAPY CENTRE

#137, 1 Cross, 5th Block, Koramangala, Bangalore-560095

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Phone: - +91 9972410675; E- mail: - vidhyadharyoga@gmail.com

‘’ YOGA VIDHYA‘’ 
The Art & Science of Sadayurarogya

ASANAS YOGIC KRIYA PRANAYAMAS MEDITATION RELAXATION

 Swastikasan Kapalabhati Anuloma- viloma AUM Shavasana-1
 Vajrasana Bhrahmari
 Vakrasana
Tadasana
Trikonasana
Sooryanamaskar-A
Pavanamuktasana
Makarasana
Bhujangasana
Shalabhasana
Matsyasan
Utthanapadasana

PREPARATION FOR YOGIC PRACTICES

Even though anybody can practice yogic techniques, they become more efficacious and beneficial when
performed in a proper guidance after correct preparation.

TIME : Early morning and late in the evening are the best time to practice Yogic technique.

PLACE : Practice in a pure and well-ventilated place where it is calm and quite.

BREATHING : Always breath through the nose, try to synchronize breathing with movement.

CLEANLINESS : Take bath before commencing Yogangas. One should not take bath
immediately after the practices. After 1/2 an hour one can take bath this will
greatly improve the effect of the practice. The stomach, bladder and intestine
should preferably be empty. Give around 3-4 hrs gap after full meals.

CLOTHS : It is better to wear loose and comfortable dress materials, while bending and twisting one
should not feel any discomfort. Remove wristwatches, belts, ornaments etc.

BLANKET : Do not practice in a bare floor, always use mats/blankets. This will acts as an insulator
between body and the floor. Don’t use any spongy blankets because it doesn’t give
sufficient support to the spine.

FOOD : Eat pure and natural food which is easily digestible and more Nutritious. Drink plenty of
water. At meals half fill the stomach with Solid items, one quarter with liquid, remaining
quarter for air Movement. ”Eat to live rather than live to eat”.

SEQUENCE : Sequences are followed in each Kriya, Asana, and Pranayamas. In every asana one
should follow 4 Components they are- Breathing, Movement, Position, and Gaze.

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Do’s
1. If at any point of time you feel uncomfortable, immediately release the position slowly.
2. There should not be any type of forceful bending and other movements. One
can try only to the extent; he can perform (up to once capacity) Beginners may find their muscles
stiff at first but after regular practice We can find it more supple and free.
3. Try to keep the body relaxed as much as you can.
4. While taking the position and releasing the position, follow the breathing instructions and after
taking the asana position breathe normally.
5. Make slow & controlled movements
6. Maintain the steady and comfortable position.
7. Avoid excessive strain in any part of the body while taking the position, releasing the position and
maintaining the position.
8. Relax the position if you tremble.
9. Yoga practices should do under the Guidance of a Guru

Don’ts
1. Do not strain yourself beyond personal comfort.
2. Do not make fast jerky movements.
3. Do not compare yourself with other
4. Do not drink any liquid while performing asanas

ASANAS
(Postures)

SWASTHIKASANA:
Swastika is considered as auspicious symbol and this asana tries to attain the shape of swastika with legs
placed on each other.
Sit in Samasthiti. i.e. stretched leg posture, breathe for 10 times with closed eyes.
 Exhaling fold the left leg and keep it near the root of the right thigh. Inhale there it self.
 Exhaling fold the right leg at the knee and place the right foot over the left ankle. Keep the spine erect.
 Hands should be in chin mudra. Closing the eyes breathe for 15-30 times. Observe the pulse in that
Chin mudra. (Tip of the index & thumb)
 Inhaling stretch the right leg. Exhale, Inhaling stretch the left leg.

BENEFITS
1. Calms the brain, also breathing slows down, collective effect of all this is one can achieve
concentration of mind.
2. Stretches the knees and ankles
3. As the backbone is kept erect in this asana, its functioning is greatly improved.
4. Chin- Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced,
which in turn reduces strain on heart.

1. HASTHA CHAKRA (hand rotations)- 5 rounds on each side

2. SKANDA CHAKRA (shoulder rotations)- 5 rounds on each side
3. GREEVA SANCHALAN (Neck rotaion)- 5 rounds on each side
4. NETRA SANCHALAN (eye movements)- 5 rounds on each side

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BENEFITS

1. Relieves spondylitis and spondylosis.

2. Helps to strengthen the shoulder. It tones the neck and back, regulates the activity
of the thyroids by ensuring their supply of healthy blood.
3. Improve circulation in the skull.
4. Helps to overcome from stress and strain in the eyes. Improves Eye site

F B
VAJRASANA
The Sanskrit word vajra means thunderbolt or diamond. Like Padmasana, this is also the Asana for
meditation.
 Exhaling fold both the legs together backwards, sit on the heels, place the palms on the knee joints.
Closing the eyes breathe for 10 to 20 times.
 One can sit comfortably for a prolonged period in this Asana (5- 20 minutes)

BENEFITS:
1. Along with the body, the mind also gets stabilized in this Asana. Hence, it is preferred for meditation in
this Asana. Hence, it is preferred for meditation and concentration. This Asana is also found to be
good for Pranayama.
2. Improves the strength & blood supply to the joints like ankle, knees, hips, lumber region & cervical
region & shoulders.
3. Abdominal muscles are stretched so helps to remove fat from the region.
4. Helps to maintain the proper balance of the body.

VAKRASANA:
This is the advanced stage of Vakrasana. Here the spine is twisted with the support of the knee along with the
shoulder.
 Sit in Samasthiti
 Inhaling fold right leg vertically and keep right foot vertically, exhaling place it on the outside of the left
knee.
 Exhaling turn the body fully to right from the waist and place the right hand on the ground. Left hand
outside to right leg, Looking right back breathe for five times.
 Inhaling turn front. Exhale, inhaling place the leg inside.
 Exhaling stretch the right leg. Repeat the whole procedure with left leg.

BENEFITS
1. Massages abdominal organs, including the liver, pancreas and kidneys

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 2. Stretches the shoulders
3. Stimulates the brain
4. Relieves mild backache and hip pain
5. Strengthens and stretches the spine

TADASANA
The Sanskrit word tada means mountain.
 Stand straight with legs apart (1-foot). Keep the palms pressed against the thighs on either side.
 Inhaling lift the hands interlock the fingers, turn it upward look at the fingers breath for 5- 10 times.
 Exhaling bring down the hands.

BENEFITS
1. The entire spine is stretched and loosened, helping to clear up congestion of the
spinal nerves at the points where they emerge from the spinal column.
2. Improves posture, Strengthens thighs, knees, and ankles
3. Firms abdomen and buttocks
4. Relieves sciatica, reduces flat feet
5. Stretches the belly, improves digestion
6. Stretches the shoulders and armpits
7. Helps relieve mild anxiety

UTTHITA TRIKONASANA:
The Sanskrit word tri means three and kona means corner or angle. Thus "three corner or three angle
posture" is often called the triangle posture.
 Stand in Samastiti.
 Inhaling keep the right leg to right about one leg distance. Hands should be parallel to the ground.

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  Exhaling turn the right foot to right and bend to right side. Catch the right toe by right hand. Looking at
the tip of the left hand breathe for 5 times.
 Inhaling come up.
 Exhaling turn the left foot to the left side, bend to left and catch the left toe with left hand. Looking the
tip of the right hand breathe for 5 times.
 Inhaling come up.
 Exhaling join the right leg with left.

BENEFITS:
1. Stretches and strengthens the thighs, knees, and ankles
2. Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
3. Stimulates the abdominal organs
4. Helps to relieve stress
5. Improves digestion
6. Helps relieve the symptoms of menopause
7. Relieves backache, especially through second trimester of pregnancy
8. Therapeutic for anxiety,flat feet, infertility, neck pain, osteoporosis, and sciatica

SURYANAMASKAR – A
(Min-6 rounds)
Meanings:- The Sanskrit word Surya means sun. Namaskar, from the root nam:, to bow. Namaskar means
salutation, salute, greeting or praise. It is a series of gentle flowing movements synchronized with the breath.

SAMASTHITI
1 IN thumb hands up 2 EX nose 3 IN third eye head up 4 EX nose 5 IN third eye

6 EX navel 7 IN third eye 8 EX nose 9 IN thumb hands up SAMASTHITI

Benefits:
1. This procedure energizes the muscles and nerves of arms and legs. It nourishes and energizes the
upper part of the body.
2. This excellent warm up exercise consists of a sequence of positions that move the spine in various
ways and promote flexibility in the limbs. It is of special benefit to beginners, to stiff people, and to the
elderly, since it helps the body to gain flexibility. It also regulates the breath and focuses the mind.
4. It prevents development of hernia, relieves sciatica, strengthens leg muscles and tones up the
reproductive organs. It improves concentration and helps relax the mind.
5. It helps strengthening the spine and increases a person's height. It helps in cleansing of your digestive
system and reduces fat deposition around abdomen and buttocks.
6. Regular practice of this technique helps in over weight.

Note:
There should not be any type of forceful bending and other movements. One

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 can try only to the extent; he can perform. Beginners may find their muscles stiff at first but after regular
practice we can find it more supple and free.

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PAVANAMUKTASANA:
The knee and thigh of one leg is pressed against the chest and belly in this asana. The gas trapped in the
large intestine gets released in this Asana. Therefore, it is called 'Pavanamuktasana'.
 Lie on the back.
 Exhaling bend the right leg and bring it near the chest, interlock the hands over the right knee.
 Inhaling lift the head and touch the forehead to the knee. Closing the eyes breathe for 5 times.
 Exhaling bring down the head
 Inhaling stretch the right leg.
 Exhaling bend left leg and bring the knees as near as possible to the chest, take the hands over the
left knee.
 Inhaling lift the head, forehead should touch the knee. Closing the eyes breath for 5 times.
 Exhaling bring down the head
 Inhaling stretch the left leg.
 Exhaling bend both the legs and bring the knees as near as possible to the chest. Take the hands
over the knees. Closing eyes breathe for 5 to 10 times.
 Exhaling bring down the head
 Inhaling stretch both legs. Lie down freely.

BENEFITS
1. Due to the nice and systematic pressure on the belly, the trapped gases in large intestine are
released. This improves the digestive system and helps have good motion.
2. Stimulates the liver, kidneys, ovaries, and uterus, improves digestion
3. Stretches the spine, shoulders, and hamstrings.

MAKARASANA:
Position like that of a crocodile.
 Lie down on the floor facing downward. Keep the legs apart heels facing each other. Keep the palms
under the chin on the ground. Closing the eyes breath for 10 to 30 times. Observe breathing sound.

BENEFITS

1. As all the muscles are relaxed, they need less blood and oxygen supply. Consequently, the heart
beats and the breathing also slow down. Now as the whole basic operation turns slow, the body gets
good rest.
2. It relaxes the whole system and develops body awareness. Gives lightness to the body. When the
body is completely relaxed, awareness of the mind increases, brings tranquility in body and mind.
Relieves hypertension. Helps to overcome from Anxiety and depression, relieves back pain.

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BHUJANGASANA:
'Bhujanga' means serpent or snake. The shape of the spinal column is similar to that of a cobra raising its
head.
 Lie down on the floor facing downward. Keep the legs together. Keep the palms under the
shoulders on the ground.
 Inhaling lift the body from the trunk without lifting the waist. Look at between the eyebrows. Breathe
for 5 – 10 times.
 Exhaling slowly come down

BENEFITS
1. Strengthens the spine, stretches chest and lungs, shoulders, and abdomen
2. Stimulates abdominal organs
3. Helps relieve stress and fatigue
4. Opens the heart and lungs
5. Soothes sciatica
6. Therapeutic for asthma
7. Bhujangasana increases body heat, destroys disease, and awakens kundalini.

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SHALABHASANA:
The Sanskrit word Shalabha means locust or grasshopper.
 Lie down on the floor facing downward. Place the palms below the thighs. Press it downwards.
 Inhaling lift right leg then look up. Looking upward breathe for 5 times.
 Exhaling bring down the leg and head (together).
 Repeat with left and with both the legs .

BENEFITS
1. Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
2. Stretches the shoulders, chest, belly, and thighs
3. Improves posture
4. Stimulates abdominal organs
5. Helps relieve stress

MATSYASANA –1
This asana resembles like a fish hence the name

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  Lie on the floor on a supine position
 Inhaling keep the crown of the head on the ground by the help of palms. Closing the eyes breathe for 5
–10 times.
 Exhaling bring down the head

BENEFITS
1. A traditional text that Matsyasana is the “destroyer of all diseases.”
2. Stretches the deep hip flexors and the muscles (intercostals) between the ribs
3. Stretches and stimulates the muscles of the belly and front of the neck
4. Stretches and stimulates the organs of the belly and throat
5. Strengthens the muscles of the upper back and back of the neck
6. Improves posture.

(1) . (2)
UTTANA PADASANA

'Utthan' means to rise up and 'Pada' means legs. In this posture the legs are lifted upwards

 Lie on the floor over the back. Place the palms on either side of the thighs.
 Inhaling lift the right leg straight upward about 450. Closing the eyes breath 5-10 times.
 Exhaling bring down the legs
 Inhaling lift the left leg straight upward about 450. Closing the eyes breath 5-10 times. Lie down freely.
 Next try with both the legs (5 to 10 breaths).

BENEFITS :
1. Strengthens the spinal code and corrects disorders of the back. Reduces paunch and removes
constipation, indigestion and gas trouble.
2. In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner
organs like small intestines, enzyme producing glands and other organs and helps increases
their capacity. The vertical position of the legs helps improve the blood circulation.

KAPALABHATI KRIYA:
Kapala means skull and Bhati means light or luster. This Kriya brings lightness in the skull.
 Sit in Swastikasan or any comfortable posture. Keep the palms on the knees.
 Inhale and exhale Forcefully. While exhaling contract the abdomen and inhaling relax it i.e passive
inhalation and active exhalation. In this inhalation is slow and exhalation is vigorous (in one stretching
breath for 50 to 120 times like that 3 to 5 rounds).

BENEFITS
1. Purifies the nasal passage and the lungs, helping the body eliminate large quantities of carbon
dioxide and other impurities.
2. Activate and invigorate the spleen, pancreas and abdominal muscles and improve digestion.
3. Good for asthma patients, smokers and those suffering from sinusitis.
4. Helps relieve stress.

Precautions (Contra indications) -

 Fast breathing should not be done by those who have High Blood pressure, heart problems, ulcers,
hernia.

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  People who have undergone abdominal surgeries, heart surgeries, and brain surgeries should consult
the medical expert or consultant.
 This is not recommended during the pregnancy.

PRANAYAMAS
(Breathing Techniques)

ANULOMA - VILOMA

 Sit comfortably and steadily in a crossed leg posture with back, head and neck straight. Place the left
hand in Chin- Mudra over the left knee. Place the right hand in 'Mrgi - Mudra' (fold right index and
middle finger) Keep the back straight. Close the eyes.
 Press right nostril with thumb & inhale through left nostril.
 Close left nostril with ring & little finger to exhale through right nose, Inhale through right nose. Closing
the right nostril exhales through left nostril: i.e. one cycle.
 Like that do 21 to 54 cycles.

BENEFITS
1. Lowers heart rate and reduces stress and anxiety
2. Said to synchronize the two hemispheres of the brain
3. Said to purify the subtle energy channels (nadis) of the body so the prana flows more easily
during pranayama practice
4. The blood receives a large supply of oxygen in than in normal breathing, so that one feels
refreshed and the nerves are calmed and purified. The mind becomes still and lucid.
5. Helps in Obesity

BRAHMARI
The characteristics of this pranayama is to create a sound like that of the humming bee
 Sit comfortably and steadily in a crossed leg posture with back, head and neck straight.
 Close outer ear using thumb and place other fingers above the eyes.
 Inhale deeply while exhaling produce the sound of a “bee” i.e. ‘m’ kara sound for 10 times. Try to
observe that sound internally.

BENEFITS
1. This Pranayama increases psychic sensitivity and awareness of subtle sound vibrations.
2. This is useful in removing stress and mental problems like anxiety, depression, anger etc.
3. Improves concentration and endurance.

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 MEDITATION TECHNIQUE

AUM- MEDITATION

Sit comfortably and steadily in a crossed leg posture with back, head and neck straight, hands in chin mudra.
Inhaling deeply while Exhaling chant Aum (om)…………. Loudly minimum 5- 10 minute. Feel that resonance
through out the body and try to merge with that.

BENEFITS
1. This technique strengthens the lungs, removes phlegm, gives endurance, soothes the nerves and
tones the entire system.
2. Relieves Insomnia, well for stress related problems. Ideal for persons suffering from high blood
pressure or coronary troubles.

SHAVASANA- 1:
Motionless, fixed but relaxed posture like dead body. The Sanskrit word shava means corpse. The shava-
asana is also known as the mrta-asana.
 Lie on the back, spread the legs and hands (palms upwards), close the eyes, keep the body in a
relaxed state, inhale deeply and exhale completely for 5 – 10 breathings.
 Place the right palm on the navel, left palm above the chest
 Observe the abdominal movements for 2- 5 min. through right palm
 After that observe heart beat for 2- 5 min. through left palm.
 Then visualize a golden light in the eyebrow center for 2 to 5 minutes.
 Draw your mind outside and become aware of your breathing, aware of your whole body, from top to
bottom; become aware of your floor and surroundings.
 Join your legs, close your hands and rub it then place it above the eyes feel that heat for few seconds,
slowly open the eyes………….(stay for 1 minute), get up slowly.

BENEFITS
1. Body movements are minimized, blood circulation is also minimized, heart rate drops,
respiration drops, mind becomes calm and relaxed. This helps improve the functioning of
brain, it can cure heart related ailments, it also brings down Blood Pressure.
2. It should ideally be practiced before sleep; before, during and after asana practice, particularly
after dynamic exercise and when the practitioner feels physically and mentally tired. It
develops body awareness. When the body is completely relaxed, awareness of the mind
increases and controls the senses from wondering.
3. Relieves Insomnia, very well for stress related problems. Ideal for persons suffering from high
blood pressure or coronary troubles.

Heal the Bod y

Govern the Mind
Experience the Bliss

II Hari: Aum II

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