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Boby - Breath - Mind

Assorted

Indea Yoga Foundation Series

Posted on - Thu Oct 2017       Assorted /

Yoga Baratha

IndeaYoga Foundation Series

Practice of the a¯sanas mentioned under foundation course keeps one healthy and strong - both physically and mentally. It energizes each and every part of the body, improves circulation and unites the body, mind and breath.

THE SU¯RYA NAMASKA¯RA SERIES: <Same as in Preparatory Series>

 

PA¯DA¯NGUS?T?HA¯SANA & PADAHASTA¯SANA: <Same as in Preparatory Series>

 

TRIKON?A¯SANA VARIATION: <Same as in Preparatory Series>

PARIVR?TTA TRIKON?A¯SANA: Parivr?tta – Revolved or turned around, Trikon?a – Triangle

Technique: Begin with Ta¯d?a¯sana. Move to UttithaHastapada¯sana. Place the hands on the waist. Turn the left foot in to 30°- 45°, right foot out to 90°. Gradually turn the body to the right and square the hips. Bend forward from the hips until chest is parallel to the floor. Rest the left hand next to the right side of the right foot. Twist slowly from the waist and raise the right hand straight up. Maintain– equal weight on both feet, there should be no weight on the left hand. Slowly turn and look at your right thumb. Hold for 30-60 seconds. Place the hands back onto the waist. Inhale and come up. Turn and repeat on the left side and step-by-step back to Ta¯d?a¯sana.

PA¯RS´VAKON?A¯SANA: <Same as in Preparatory Series>

 

PARIVR?TTA PA¯RS´VAKON?A¯SANA: Revolved Side Angle pose

Technique: From Tadasana, move into Utthita Hasta Padasana and then into Parsva Hasta Padasana. Slowly bend the right knee and place the left armpit over the right thigh. Place the left hand outside the right foot. Stretch the right arm over the ear and look at the right middle finger. Share equal weight on both feet. Hold the position for 30 to 60 seconds, step by step get back to Utthita Hasta Padasana and repeat on the left side.

 

PRASA¯RITA PA¯DOTTA¯NA¯SANA: <Same as in Beginner Series>

 

PA¯RS´VOTTA¯NA¯SANA: Pa¯rs´va – Side, Utta¯na – Intense stretch.

Technique: Begin with Ta¯d?a¯sana. Move to Uttitha Hasta pada¯sana. Place the hands on the waist. Turn the left foot in to 30° to 45° and the right foot out to 90°. Gradually turn the body to the right and square the hips. Take the hands be- hind, holding your elbows, or hands in reverse (Pas´chima)Namaska¯ramudra¯, inhale roll the shoulders and expand the chest. Pull in the abdomen, and on exhalation extend the trunk forward bringing the chest on to the thigh. Pressurize both feet evenly. Hold for 30 - 60 seconds. To dismount, inhale and li the head and raise the trunk parallel to the floor. Place the hands back on the waist, take a breath here. Inhale and slowly come up. Turn and repeat on the left side and step-by-step back to Ta¯d?a¯sana.

 

UTTHITA HASTA PA¯DA¯NGUS?T?HA¯SANA: Utthita – Extended, Hasta – Hand, Pa¯da¯ngus?t?ha –Big toe

Technique: Begin in Ta¯d?a¯sana. Fix your gaze on a point in front. Place the hands on the waist. Shi weight into the left foot. Take hold of the right big toe with the index and middle finger and thumb of the right hand. Gradually stretch the leg out in front, without disturbing the balancing leg. Square the shoulders. Keep the knee of the balancing leg slightly bent to avoid hyperextension of the knee. Hold for 30 - 60 seconds. Release and lower the right leg. Repeat on the other side

 

ARDHA PADMA UTTANASANA: Ardha - Half; Padma - Lotus; Uttanasana - Intense Stretch

Technique: Stand with feet together. Bend the right leg at the knee and place the right foot on the left thigh. e right heel should press below the navel. Inhale and raise the arms above the head, with elbows straight. Exhale and bend forward, bring the hands towards the feet and place the palms on the floor next to the feet. Try to touch the forehead/ chin to the knee. Hold the position for 30 to 60 seconds. Slowly inhale, come back up and release the right leg with hand support. Repeat on the left side.

 

UTKAT?A¯SANA: <Same as in Preparatory Series>

 

VI¯RABHADRA¯SANA – A: Vi¯rabhadra – A power ful hero’s name, Vi¯ra – Warrior

Technique: Begin with Ta¯d?a¯sana. Move to UttithaHastapada¯sana. Place the hands on the waist. Turn the left foot in to 30°- 45° and the right foot out to 90°. Gradually turn the body to the right, squaring the hips. Left leg should be rmly grounded on the floor. Slowly bend the right knee to 90°, keeping the knee above the ankle. Right thigh should be paral- lel to the floor and the left shin approximately 45° from the floor. Gradually raise the arms up in line with the ears, palms pressed together, finger well spread. e trunk should be well extended. Slightly li the chin and turn the eyes upwards to look at your thumbs. Hold for 30 to 60 seconds. To dismount, look straight ahead and release the hands back to the waist. Straighten the right knee. Turn and repeat on the left side and step-by-step back to Ta¯d?a¯sana.

 

VIRA¯BHA¯DRASANA¯ - B?

Technique: Begin with Ta¯d?a¯sana. Move to UttithaHastapada¯sana then Pa¯rs´va Hasta pada¯sana. Slowly bend the right knee to 90°, keeping the knee above the ankle. Maintain equal weight on both feet. Drishti is right middle finger. Hold for 30 to 60 seconds. To dismount, straighten the right leg back to Uttitha Hasta pada¯sana. Repeat on the left side and step-by-step back to Ta¯d?a¯sana.

 

BHUJAN?GA¯SANA <Same as in Preparatory Series>

 

S´ALABHA¯SANA <Same as in Preparatory Series>

 

BHEKA¯SANA: Bheka – Frog?is is an important practice for advanced Dhanura¯sana and Nat?ara¯ja¯sana

Technique (Bheka¯sana): Lie on your stomach. Raise up onto the elbows. Take the legs shoulder width apart. Bend both your knees. Take the hands back one at a time, hold the foot from the inside and place the palms on the feet. Slowly turn the hands so the fingerare facing forwards in line with the toes. Preferably li the knees before the head o the mat. Keep the chest lined and the upper back well arched. Look front. Hold for 30 to 60 seconds. Step by step release.

 

DHANURA¯SANA:<Same as in Preparatory Series>

 

DAN?D?A¯SANA:<Same as in Preparatory Series>

 

PASCHIMOTTA¯NA¯SANA: Pas´chima – West facing (refers to back of the body from head to heel). Utta¯na - Intese stretch

 

 

Technique: Begin in Dan?d?a¯sana. Keep the outer edges of the feet pulling back. Inhale up into U¯rdhva Hasta Dan?d?a¯sana. Li further and look up at thumbs. Exhale and bend forward from the hips. Reach forward and catch the big toes. Extend the chest onto the thighs and chin to the shin. With each exhalation, push forward a bit more. Hold for 60 to 180 seconds. To come out, lengthen the body and look forward. On inhalation, li up with extended arms. Exhale and release hands back to Dan?d?a¯sana.?

 

PU¯RVOTTA¯NA¯SANA: Pu¯rvo - East (refers to the front of the body from the forehead to the toes). Utta¯na-Intese stretch

Technique: Begin in Dan?d?a¯sana. Take the palms back a forearm’s distance away from the hips (can bend elbows back to measure). Place the finger facing the heels (or opposite direction) and spread them well. Keep legs together or hip distance apart, with the buttocks tightened slightly. Arch and open the upper back and pull in the abdomen. Pressing the heels down activate the feet and li the hips up. Once comfortable, hang the head back freely. Hold for 30 to 60 seconds. To come out, bring the head back up. Then step by step lower yourself down back to Dan?d?a¯sana.

 

BADDHAKON?A¯SANA: <Same as in Preparatory Series>

 

UPAVIS?T?HA KON?A¯SANA: <Same as in Preparatory Series>

 

UTTHITA KONASANA: (Utthita-raised / Kona-Angle)

Technique: From UpavishtaKonasana, while still holding the toes, slightly bend the knee, lean backward, and raise the legs and lengthen the spine. Once balance is gained, focus between eyebrows.

 

SUPTA KONASANA: (Supta- Lying Down / Kona-Angle)

Technique: Form UtthitaKonasana, slowly roll backwards, vertebra by vertebra, and balance on the shoulders with raised spine. Focus on the tip of the nose if comfortable. Hold for 30 to 60 seconds. Once completed, get back to UtthitaKonasana and then Dandasana.

 

SUPTA PA¯DA¯NGUS?T?HA¯SANA: <Same as in Preparatory Series>

 

NA¯VA¯SANA :<Same as in Preparatory Series>

 

UBHAYA PADANGUSTHASANA: (Ubhaya-Two / Pada-foot / Angustha -toe)

Technique: From Dandasana, bend the knee and grab the big toes. Keep the feet together and li the legs as high as possible, keeping the legs straight, lengthy spine and open chest. Focus between big toes. Hold for 30 to 60 seconds. Step by step return to Dandasana.?

 

URDHVA PASCHIMOTTANASANA: (Balanced forward bend / Urdhva-Raised )?

Technique: From Dandasana bend the knees and hold the heels, gradually bring the chest to the thigh and the chin to shin. Once comfortable look between the big toes. Face can be rested between the shin. Hold the pose for 30 to 60 seconds.

 

JA¯NUS´I¯RS?A¯SANA: Ja¯nu - Knee, S´i¯rs?a- Head

Technique: Begin with Dan?d?a¯sana. Fold the right leg, placing the right heel against the left groin. Raise the hands up into U¯rdhva Hasta Dan?d?a¯sana. Extending from the trunk exhale and bend forward, cross the right hand and hold the left side of the left foot, and the left hand on top, holding the right side of the left foot, this helps to square the shoulders. Bring the chin over the knee, resting the chest on the thigh. Hold for 30 to 60 seconds. Once nished, extend the arms straight in front, inhale and raise the trunk and the arms upwards into U¯rdhva Hasta Dan?d?a¯sana. By exhaling, release the arms down and with hand support release the bent leg back to Dan?d?a¯sana. Repeat on the other side.

 

PARIVR?TTA JA¯NUS´I¯RS?A¯SANA: Parivr?tta - Turned around or revolved

Technique: Begin with Dan?d?a¯sana. Fold the right leg and place the right heel against the right groin, right hip should be opened out to the right. Gradually turn the body to the right and twist. From here bend sideways towards the left thigh. Lightly rest the left side of the body onto the left thigh. Rotate the left arm and hold the inner left foot, placing the thumb on top of the foot and left elbow onto the mat. Turn the chest towards the ceiling. Raise the right hand over the head to grab hold of the left toes. Hold for 30 to 60 seconds. Gradually raise the body up. With hand support release the right leg back to Dan?d?a¯sana. Repeat on the other side.

 

TRIAN?GA¯ MUKHAIKAPA¯DA PASCHIMOTTA¯NA¯SANA: Trian?ga - ree limbs (head, knee and foot facing in one direction), Mukha - Head, Ika / eka - One, Pa¯da- foot / leg

Technique: Begin with Dan?d?a¯sana. Bend the right leg behind, placing the right ankle next to the right hip. e right knee should be pointing forward, toes pointing back. Inhaling raise the hands up into U¯rdhva Hasta Dan?d?a¯sana. Exhal- ing, bend forward and catch hold of your left foot. Square the shoulders and keep both your hips grounded on the mat. Hold for 30 to 60 seconds. Inhaling, raise the hands back into U¯rdhva Hasta Dan?d?a¯sana. Exhaling, release the hands down. With hand support release the right leg back to Dan?d?a¯sana. Repeat on the other side.

 

ARDHA PADMA PASCHIMOTTA¯NA¯SANA: Ardha - Half, Padma - Lotus, Pas´chimottana- Intense stretch of the backside of the body from the neck to the heels

Technique: Begin with Dan?d?a¯sana. Fold the right leg and place the right foot on top of the left thigh. e right heel should press into the lower abdomen. Make sure the right bent knee is on the mat. Inhaling, raise the hands up into U¯rdhva Hasta Dan?d?a¯sana. Exhaling, bend forward, folding from the hips. Catch hold of the left foot with the hands or you can cross the right hand and hold the left side of the left foot, and the left hand on top, holding the right side of the left foot for e ective lengthening of the spine and squaring of the shoulders. Hold for 30 to 60 seconds. Inhaling, raise the hands back into U¯rdhva Hasta Dan?d?a¯sana. Exhaling, release the hands down. Using your hand support, take the right leg back into Dan?d?a¯sana. Repeat on the other side.

 

MARI¯CYA¯SANA – A: Dedicated to the sage named Mari¯chi, son of the creator Brahma¯. Mari¯chiwas the grandfather of Surya

 

Technique: Begin with Dan?d?a¯sana. Bend the right knee, placing the right heel next to right hip. Right foot should be approximately a st distance away from the left thigh. Knee should be pointing to the ceiling. Inhale and extend the arms up into U¯rdhva Hasta Dan?d?a¯sana. Exhaling bend forward keeping the hands stretched out in front. Place the right armpit over right shin. Take the right hand back wrapping the shin with the arm. Take the left hand behind the back and try to catch hold of the left wrist with the right hand. e right hip can be slightly raised. Hold for 30 to 60 seconds. Release the hands, then legs, inhale and step by step release back to Dan?d?a¯sana. Repeat on the other side.

 

MARICYASANA - B

 

Technique: Start in Dandasana Bend the left leg at the knee and place the left foot at the root of the right thigh such that the left heel presses below the navel. Then bend the right leg at the knee and place the right foot adjacent to the left leg such that the sole to the foot is at on the floor and the right knee points towards the ceiling. Bend forward, hook the right armpit over the right shin. Wrap your right arm around the right leg and grab your left hand from behind. From here exhale, bend forward and touch your forehead to the bent left knee. Hold the position for 30 to 60 seconds. Inhale li your head and trunk back up, release the hands and step-by-step get back into Dandasana.

 

MARI¯CYA¯SANA - C

 

 

Technique: Begin with Dan?d?a¯sana. Bend at the right knee and place the right heel next to the right hip. Knee should be pointing upwards towards to the ceiling. Make sure that the right foot is about a fist distance from the left leg. Li and lengthen the spine. Gradually twist to the right. Place the left armpit over the right leg. Li and lengthen the trunk. Gradually wrap the left arm around the right leg. Take the right arm behind the back. Try to grab the right wrist with the lefthand.(Note: the wrapper is always the grabber).Hold for 30 to 60 seconds. Slowly release the hands. With hand support, release the right leg. Step by step get back to Dan?d?a¯sana. Repeat on the other side.

 

BHUJAPIDASANA: Bhuja-shoulder ;Pida-Disturb Balancing on the shoulder

Technique: From Dandasana, get into Malasana, then DruthaUtkatasana and slowly place the shoulders behind the thighs with hands behind the heels, palms at and finger pointing towards heels. Walk the feet away from the finger and so ly raise them o the floor. Once you are stable, slowly cross the ankles. Hold for 30 to 60 seconds.

 

KURMASANA / SUPTA KURMASANA: Kurma – Tortise

Technique: From Dandasana, spread legs around shoulder width apart, bend the knees, bend forward towards the floor and push the arms under the knees. Gradually push the chest towards floor and simultaneously make the knees straight. Hold the position for 30 to 60 seconds. If still comfortable so Then the knees, bring the feet close to each other and cross the legs behind the head. Slowly turn the palms upward and wrap them behind the back. Hold this position for 30 to 60 seconds. is isSuptaKonasana.

 

GARBHA PINDASANA / KUTKUTASANA ?Garbha - Womb ;Pindasana - Embryo Kutkut- Rooster ?

Technique: from Dandasana move into Padmasana. Push the hands in between the thighs and calf muscles. Softly grab the ears if possible. Hold this position for 30 to 60 seconds. Then

rock 3600 in 12 rounds. After this release the hands from the ears, place them on the floor, and li the buttocks of the floor.Hold for 30 to 60 seconds and step-by-step get back into Dandasana.

 

S´I¯RS?A¯SANA (STEP-1 TO 6) ?S´i¯rs?a – Head, Headstand is also known as the “King of a¯sanas”. ?

As preparatory a¯sanas, regularly practice Su¯ryaNamaska¯ra, Padahasta¯sana, AdhoMukhaS´va¯na¯sana, AdhoMukhaVi¯ra¯sana, S´i¯rs?a¯sana steps 1 and 2 and Dolphin stretch (MatsyaKrida). is will act as a good mental and physical preparation to practice S´i¯rs?a¯sana.

 

Step 1 t0 3: <Same as in Preparatory Series>

 

Step 4: Li the legs from the floor one by one by bending the knees. Strongly contract the abdomen muscle and keep the knees as close to the trunk as possible. Hold for 30 to 60 seconds

 

Step 5: Work on straightening one leg at a time, keeping the other knee tucked tightly into the abdomen.?Keep pressing the arms, wrists and elbows down, while keeping the shoulders lined. 80% of the weight should be on the arms at rst, decrease this slowly as you gain more strength and con dence in the pose.

 

Step 6: Once you are comfortable with raising and holding one leg up at a time you can raise the bent knee so that both the legs are up together at the same time. Hold for 30 to 180 seconds. To come down, bend the knees and come down with control, step by step. Rest with the head down for a while in S´as´anka¯sana, and then sit in Vajra¯sana with eyes closed. Don’t be in a hurry to get up. Always practice Sarva¯nga¯sana(Shoulder stand) as a counter-pose afterS´i¯rs?a¯sana to combat an agressive mind.

 

CHAKRA¯SANA: <Same as in Preparatory Series>?

 

PASCHIMOTTA¯NA¯SANA: <Same as in Preparatory Series>

?

SARVA¯NGA¯SANA: <Same as in Preparatory Series>

 

HALA¯SANA: <Same as in Preparatory Series>

 

KARN?API¯D?A¯SANA: <Same as in Preparatory Series>

 

URDHVA PADMASANA / PINDASANA: (Urdhva - Raised / Padma – Lotus) (Pinda – Embryo)

Technique: From Karanapidasana, slowly cross the legs onto Padmasana. Raise the knees up to hip level, hold the knees and stay for 30 to 60 seconds. Gradually bring the crossed legs over the face and cross the hands over the thighs. Hold the position for 30 to seconds. To dismount, slowly release the spine vertebra by vertebra and get into Matsyasana.

 

MATSYA¯SANA: Matsya – Fish

Technique: From Karn?api¯da¯sana, take the legs into Padma¯sana. Then lower the legs and slowly bring the back to the mat vertebrae by vertebrae. Using the support of arms li the upper chest and place the crown of the head on mat. Arch the spine and expand the chest. Ensure that both hips are evenly pressurized. Weight should be more on the hips than on the head. Hold for 30 – 60 seconds. To come down, push the elbows into the floor, li the head on exhalation. Inhale and release body down. Release the legs.

 

UTTA¯NAPA¯DA¯SANA: Utta¯na - Intense stretch, Pa¯da- Leg

Technique: From Matsya¯sanaslowlyrelease the legs if in Padma¯sana. Raise the legs straight up to 45° and li the arms joining the palms so they are parallel to the legs. Hold for 30 – 60 seconds. To come down release the hands rst, then the legs and nally, with the elbows support release the back, shoulders, neck and head.

 

PADMA¯SANA: <Same as in Preparatory Series>

 

SAVASANA: <Same as in Preparatory Series>


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