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CONCEPT OF SOHAM
CONCEPT OF SOHAM :
Soham corresponds with the natural sound of Inhalation & exhalation .With the inhalation the breath spondeneously makes the sound of 'So' and with the exhalation it makes the sound 'Ham'.The movement of breath is combined with the movement of powerful sound 'Soham' .The practice purifies the psychic channels and recharges the whole body.
TECHNIQUE:
Sit in a comfortable meditation posture with the back straight and head upstraight .Hold the head ,neck,and back in line.Place the hands in the chin or jnana mudra .Close the eyes and become aware of the breath .Breathe slowly and deeply .Continu to feel the breath inside the nasal cavity for few moments.
Now mentally synchronize the mantra 'Soham' with the breath .'So'sound during inhalation 'Ham' sounds during exhalation.Continue in this way with total awareness .Consciously merge the sound 'So' with the ingoing breath and 'Ham' with the outgoing breath.
> End of the practice:
Withdraw your awareness from sound vibration of 'Soham' to the normal breathing .Become aware of the whole physical body.Feel the body from head to toe .observe the silence inside and stillness in the whole body.Become aware of the surrounding .Slowly open your eyes.
BENEFITS:
It improves the brain power with the positive awareness.Mind becomes calm and quiet.The concentraton becomes deeper and more focussed.
CONCEPT OF BANDHA
CONCEPT OF BANDHA-
Bandha means to 'hold' or 'Lock',which redirects and store the psychic energy (prana) by blocking the flow in certain areas of the body. This describes certain physical action to perform these practices .Various parts of the physical body are contracted ,messaged, and stimulated .The physical contraction or locking action reveals an extensive influence on the psychic body (pranic body).The whole body and mind get tranquilized with higher states of awareness.
Bandhas are effective in eliminating the psychic blockages and increase the receptivity of mind for the higher experiences .The flow of phychic energy (prana) is blocked and redirected towards certain areas for the spiritual awakening .Hence the practice of Bandha has profound effects on the physical,vital and mental levels of our exitence.
Four types of Bandha:
1.Jalandhara Bandha
2.Uddiyana Bandha
3.Moola Bandha
4.MahaBandha
1.JALANDHARA BANDHA:
-Jalandhara is the practice that locks the psychic (pranic) networkin the neck.This network carry psychic energy(pranic).Jalandhara Bandha redirects the flow of prana for the spiritual awakening.
Technique:
>Sit in Padmasana or Siddhasana with the head and spine straight.Knees should be in contact with the floor .place the palms of the hands on the knees. Closing the eyes relax the whole body.Inhale deeply and holding the breath inside bend the head forward and press the chin against the chest .Straighten the arms and press the knees down with the hands .Simultaneously hunch the shoulders upward and forward. Remain in this position as long as you can hold the breath inside without strain.
Then Relax he shoulders ,bend the arms and release the lock.slowly bring the head to the upright position,& exhale.Now breathe normally & repeat another round.
*LIMITATIONS:
>Cervical spondylosis, vertigo and high Blood Pressure.
*BENEFITS:
>The pressure at the throat stimulates the the thyroid gland and regulate the metabolism. This practice provides mental relaxation, relieving the stress .
2. UDDIYANA BANDHA:
- Uddiyana Bandha is the practice of abdominal contraction .It helps to direct prana into the most important psychic channel (Shusumna nadi) and flow upward to the highest psychic center (Shahasrara Chakra).
Technique:
Sit in Padmasana or Siddhasana with back straight and palms on the knees.Closing the eyes observe the breath and relax the whole body .Inhale deeply and exhale fully .Hold the breath outside and leaning forward press down the knees with the palms of the hands Straightening the elbows raise the shoulders and pressing the chin against the chest practice Jalandhara Bandha.
Contracting the abdominal muscles inwards and upwards hold the abdominal lock.Remain in this position as long as you can hold the breath inside without strain .Then release the abdominal lock ,relax the arms and the shoulders.Then raise the head to the upright position, and inhale.Observe few rounds of the normal breathing and begin the next round. .This practice can be performed with external breath retention only.
*LIMITATIONS:
High Blood Pressure, Heart Disease,Colitis ,Abdominal problems and Pregnancy.
* BENEFITS:
Uddiyana Bandha is very effective for the abdominal health .It masses,Tones the abdominal organs and stimulates the digestive fire.The adrenal glands get balanced and the solar plexus becomes stimulated. Strengthening the internal organs of Pancreas ,liver etc. this practice improve the blood circulation as well as the channelization of vital energy (prana0 throughout the body.
3.MOOLA BANDHA:
-Moola Bandha is the contraction of certain specific muscles in the pelvic floor.In the male body it refers to the area between the anus and the testes. in the female body it s the contraction behind the cervix.It refers to the root of the perineum where psychic center (Mooladhara Chakra) is located.
TECHNIQUE:
Sit comfortable in Siddhasana to apply the pressure on the perineal area.Keeping the eyes closed observe few rounds of normal breathing and relax the whole body .Focus the awareness on the perineum and contract and relaxation of the perineal muscles .
LIMITATIONS:
Hyperacidity and Menstruation.
BENEFITS:
Moola Bandha stimulates the pelvic nerves and tones the organs of reproductive and excretory systems .It relieves depression and promotes good health. It sublimates the sexual energy for the spitual development.
4. MAHABANDHA:
- Mahabandha is known as the great lock as it is the combination of all three bandhas [Jalandhara,Uddiyana, & Moola] .It increases the level of energy.
TECHNIQUE:
Sit in Siddhasana with back straight and the head upright .Close the eyes observe the breath and relax the whole body.Inhale fully and exhale completely .Retaining the breath outside perform Jalandhara ,Uddiyana,and Moola Bandha .Hold the Bandhas as long as you can hold the breath outside without strain .Then release the Moola bandha ,Uddiyana,and Jalandhara Bandha in sequence .When the head comes to the upright position, inhale slowly .This is one round. Still keep the eyes closed for some time and relax the body .When the breath returns back to its normal rate,begin the next round.
*LIMITATIONS:
Blood Pressure ,Heart Problems, Hernia, Stomach ulcer, and Pregnancy.
*BENEFITS :
Maha Bandha provides the benefits of three bandhas .It stimulates the endocrine system for the balanced secretion of the hormones .Whole body gets vitalized and rejuvenated .It induces the meditative attitude.Stimulating the psychic centers (chakras) it merges the psychic energy (pranavayu) in the most important psychic channel (Sushumnanadi) for the awakening of supreme psychic energy (Kundalini).
BREATH AWARENESS
Breath awareness is a simple technique which introduces the practitioners to their own breathing process .It induces the practitioners to their own breathing process .It induces relaxation and can be practiced at any time .Being aware of the breath one can slow down the rhythm of the breath and experience.
TECHNIQUE:
Sit in a comfortable meditation posture with back straight and head upright .Close the eyes and observe the natural and spontaneous breathing process .Feel the flow of the breath coming in and going out of the nose. Become aware of each inhalation and exhalation .Observe the freshness of the breath when it enters the nostrils and warmth of the breath as it flows out. Try to experience the expansion and relaxation of the lungs. Feel the breath becoming deeper and slower .With each breath, the mind and body become more calm and still.
End of the practice:
Now prepare to end of the practice .Leave the breath awareness and become aware of the physical posture in which you are sitting .Feel the contact between the body and the floor. Become aware of the surroundings and listen to the sounds around you. Gradually externalize the awareness and slowly open the eyes.
BENEFITS:
Breath awareness induces mental calmness. The whole body is nourished by extra supply of oxygen .The brain centers are stimulated and tranquilized. It increases vitality and lowers the level of stress and anxiety encouraging the free flow of vital energy throughout the body.
ASANAS
GOMUKHASANA
The front section of the body looks like the face of cow in this asana ,so it is called as "Gomukhasana".
●TECHNIQUE:
•Sit straight in dandasana.
•Fold the left leg and the left foot beside the right hip.
•Similarly, fold the right leg and place its foot beside the left hip.
•Keeping the spine straight raise the right arm above the head and fold it from the elbow.
•Take the left arm towards the back from behind and clasp the fingers of right hand.
•Eyes can be kept close or open. The centre of concentration should be ajna Chakra.
•Take 5-10 long breaths in this position and then change sides.
•Practice at least 3 rounds on each side.
☆Precautions :
•People suffering from shoulder, neck, and knee pains must refrain from practicing this asana.
•If you have tight shoulders and fail to clasp your fingers behind your back, use a strap between your hands.
☆Benefits:
•Practice of this asana gives strength to the feet , knees and waist.
• The chief and unique characteristic of this asana is that it is helpful in diseases of the lungs. In this asana, one lung is raised higher than the other corresponding to the raised arm that is if right arm is raised then right lung is raised higher than the left and Similarly for the left arm.
By alternating the position of hands, the resting lung can be forced into a state of increased activity.
This way the cleansing as well as the haemo-circulatory actions on the lungs are initiated and enhanced. This helps for better breathing process and consequently the alveoli are cleaned.
SURYANAMASKARA
Description of Suryanamaskara
● Some Basic Rule of SURYANAMASKARA:
▪︎Completing the 12 positions of SURYANAMASKARA means completing one round of practice. Depending upon the availability of time at least 14-15 rounds should be practiced every day.
▪︎Practicing these 12 positions by following the associated pattern of puraka,kumbhaka,rechaka gives total benefit of this practice.
● Steps in SURYANAMASKARA:
1.Pranamasana
2.Urdhahastasana
3.Padahastasana
4.Vama Ashvasa chalanasana
5.Parvatasana
6.Adhomukhashavasana
7.Bhujangasana
8.Parvatasana
9.Dakshina Ashvasanchalanasana
10.Padahastasana
11.Urdhahastasana
12.Pranamasana
1.PRANAMASANA:
Breathing pattern-Normal
tecnique-
•At the time of sunrise & sunset, stand erect facing the sun (ankle & toes should be joined together)
• Keep hands in namaskara position in front of the chest.
• By standing in this manner, it creates an energy pathway. Thus ,the body quickly gets energized.
2.URDHAHASTASANA:
Breathing pattern- Inhalation
Technique:
• Inhale and bring arms behind the back without
Bending the elbows, head should be between the arms.
• Retain the breath inside and gaze towards the sky and bend backwards as much as possible.
3.PADAHASTADANA
Breathing pattern: Exhalation
Technique:
• Bend forward ,keep palms on the ground besides the feet.
• Then touch the knees with the head & mind not to bend the knees.
4.VAMA ASHVASANCHALASANA:
Technique:
• Stretch the left foot backwards, the right leg should remain between the two hands
• Hold your breath, keep the right knee in front of the chest and gaze at the sky.
5.PARVATASANA:
Technique:
•With Exhalation Stretch the right foot backwards next to the left foot.
• Head should be between the hands, raising buttocks and waist, seeing the navel.
6.ADHOMUKHASAVASANA
technique:
• Bend forward and touch the ground with your chest and knees by keeping the hands and toes firm.
•This way both the palms ,feet,knees,chest and chin ;these eight parts should be in contact with the ground, that is why this is called Adhomukhasavasana.
7.BHUJANGASANA:
technique:
• With Inhalation raise the chest slowly and straighten the arms.
•Both the legs should be joined and Stretched backwards.
•The parts of the body below the navel should touch the ground and the eyes directed towards the sky.
8-12
See previous steps..
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ASANAS
NATARAJASANA
Description of NATARAJASANA-
Natarajasana is a balancing ,back -bending yoga pose.The yogi performs Natarajasana by holding a strap in front of their body and bringing it to the floor. Then steps on it with their right foot and crosses the strap that it forms a loop around their foot. The strap is then pulled backwards such that the foot is lifted ,and the strap is held with both hands.
TECHNIQUE:
1. Stand erect.
2. Bend forward a little and raise the left leg backward.
3.Hold the left foot with the left hand ,and stretch the left thighs, simultaneously bring the upper half of the body to an erect position.
4. Then balancing the weight of the body on the right leg raise the right arm above your head ,hand touching the right ear.
5. Fix your vision at any point in front .
6. Breathe normally for 5-10 breaths and then change sides.
PRECAUTIONS-
1. Beginners should practice this asana with the support of wall or under the supervision of yoga expert ,to avoid any changes of falling during the practice .
2. People with pain in knees should avoid this asana.
BENEFITS:
1. It opens up the chest region and increases the lung capacity, so is recommended for people with asthma.
2.The lumber spine is compressed in this asana . Hence ,it is recommended for those who are experiencing back pain due to dislocation of lumbar vertebrae towards the outer side. This should be practiced on the recommendation from a health expert.
3.This asana is also recommended for those who want to achieve balance of the body.
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Welcome To Roy’s Yoga Centre Sonarpur..
Here we provide pranayamas and asanas as per our client’s diseases..Now online class also available.
Contact: 9874136728
Email:roysyogacentresonarpur@gmail.com
Benefits Of BHRAMRI PRANAYAMAS(For High Blood Pressure,Brain Development):
This Pranayama helps to lowering your High blood pressure
Helps to Improving the health of Throat
Best Pranayama for Heart Health
Helps to relieve stress& anxiety
Best Pranayama for Hypertension, Depression
Helps to Improve Cardiovascular system.
7 Best Vegetables for Eye Health:
Carrots, Spinach, Broccoli, Green Peas, Red Cabbage ,Red Peppers, Brussels Sprouts
1.Carrots:
Helps for improves Eye health
Best for skin health
Prevents Hair loss
Helps to reduce risk of Cancer
Reduce Arthritis
Strengthens teeth and gums
Boost Immunity
2.Spinach:
Best vegetable for Eye Health
Helps to reduce Hypertension
It has Anti-Cancer Properties
Best vegetable for skin health
Helps to boost Immunity
Helps to Reduce hypertension
Helps to Prevents anemia
3.Broccoli:
Helps to strengthens bone
Helps to prevent constipation
Best vegetable for Liver health
Enhance the Brain Power
Helps to control Blood Sugar
Best vegetable for weight Loss
Green Peas:
Best source for Eye Health
Controls Blood Sugar
Helps to Improve the digestive system
Best Nutrition for Heart health
Cancer Protective
5.Red Cabbage:
Best Vegetable for Anti -Aging and eye health
Helps to reduce the problem of constipation
Immunity Booster
Anti -Inflammatory & Blood Sugar Regulator
Helps to Heal Ulcers
6.Red Peepers:
Good source of Vitamin B6
It support Eye Health & Healthy night vision
Best source of Antioxidants
Best source for skin health
7.Brussels sprout:
Best source of Vitamin C,K
Good source for Eye health
High in Fiber
Controls the blood sugar level
Yoga Instructor Details:
ABHISIKTA ROY
Certified By Patanjali Yogpeeth Hardwar,NSDC,IGNOU
Contact: 9874136728(Whatsapp)
Email: abhisiktaroy4@gmail.com
Improve Diagestive System, Important Pranayama For Gastric Patients
Pavana-Muktasana (For Gastric Promlems)
Pavana stands for air and Mukta means releasing. This asana helps in releasing the air from stomach and intestines.
TECHNIQUE:
>Lie down in supine position
>Keep the left leg and bend the right leg from the knee and take it near the chest.
>Intervene the hands together and cross it over the right knee
and hold the right shank.
>With exhalation lift the head and touch the knees.
>Holding the breath outside stay in this position for a while .
>Then, with inhalation release the leg and drop the leg back to the floor .
>Similarly , repeat from the other side.
>After performing from both sides ,the same process is to be repeated with both legs.
PRECAUTIONS:
>People with hernia and high BP should initially avoid this asana.
BENEFITS:
>It is an effective asana to treat abdominal problems such as indigestion, constipation, dyspepsia and flatulence etc.
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