Introduction to Yoga Sadhana

Yoga Sadhana means regular and sincere practice of Yoga. Regular practice helps students improve physical flexibility, strength, concentration and calmness.

General Guidelines for Practicing Yoga

1. Breathe normally: Do not force deep breaths or hold your breath. Breathe normally through your nose.
2. Be aware: Pay attention to your breath, muscle stretch and relaxation while practising.
3. Stay focused: Watch your teacher and follow instructions. Focus on your own posture.
4. Rest if unwell: If you feel unwell, such as having a cold, headache or stomach ache, rest and ask your teacher for guidance.

Āsana Guidelines

1. Warm-up first: Begin with warm-up exercises like Sūkshma Vyāyāma and Śithalīkarana Vyāyāma.
2. Practice on an empty stomach: Morning is a good time. If practising later, wait 2–3 hours after eating.
3. Breathing: Breathe naturally through your nose with slow, deep breaths.
4. Wear comfortable clothing: Wear loose, comfortable clothes and practise without shoes and socks.
5. Avoid strain and over-stretching: Listen to your body. If a posture feels painful, gently come out of it.
6. Focus on alignment: Proper alignment helps you practise the posture correctly.
7. Stay calm and focused: Avoid talking during practice. Focus on the posture and your body.
8. Cool-down with relaxation: After Āsanas, relax in Shavāsana or another relaxation posture.
9. Be consistent: Regular practice is better than occasional practice.

Prānāyāma Guidelines

1. Breathe naturally: Always breathe through your nose. Prānāyāma should be natural and easy. If you feel dizzy, stop and inform the teacher.
2. Sit comfortably: Sit with your back straight and hands resting on your knees.
3. Start slowly: Begin with a few minutes and build up slowly.
4. Check with the teacher: If you have respiratory issues such as asthma or if you are feeling unwell, check with the teacher before practising Prānāyāma.

Sūkshma Vyāyāma

Sūkshma Vyāyāma is a series of gentle exercises that loosen joints, release tension and improve flexibility and strength.

The Sanskrit word Sūkshma means subtle or micro, while Vyāyāma means exercise or movement.

These exercises are simple and can be performed while sitting or standing. They are also useful for beginners and people with limited mobility.

Practices in this Grade

Example of a gentle finger micro-exercise.

Practice 1 – Aṅgulī Śakti Vikāsaka

Purpose: Strengthening of the fingers.

Sthiti

Vajrāsana or Sukhāsana.

Śithalīkarana Vyāyāma

Śithalīkarana Vyāyāma is a set of loosening exercises that prepares the body for more intense Yoga practices.

These exercises improve flexibility, endurance, strength, spinal flexibility, joint mobility and circulation.

Practices in this Grade

Practice 1 – Forward-backward Bending

Stithi

Tāḍāsana

Viśrānti

Śithila Tāḍāsana

Sūrya Namaskāra

Sūrya Namaskāra is a sequence of Yoga poses performed one after another. It combines Āsana, Prānāyāma and mantras.

The Sun provides light and warmth that are essential for life on Earth. It is also an important source of Vitamin D. Sūrya Namaskāra is a way of greeting and showing gratitude for the Sun.

Sūrya Namaskāra – twelve-step sequence.

Benefits of Sūrya Namaskāra

1. Strengthens muscles and improves flexibility.
2. Supports cardiovascular health.
3. Stimulates digestion and metabolism.
4. Works various muscle groups including arms, legs, core and back.
5. Improves endurance and stamina.
6. Combined with mindful breathing, it can help reduce stress and support mental clarity and focus.
7. May improve mood.
8. Can support anger management, self-esteem and academic achievement.

Step 1 – Pranamāsana

Pranamāsana is the starting prayer posture.

Adopt Namaskāra Mudra and chant the prayer given in the textbook.

Step 2 – Hasta Utthanāsana

While inhaling, raise both hands above the head and bend the trunk backward as much as possible.

• Let the biceps touch the ears.
• Feel the stretch from the navel to the head.
• There is a contraction at the back.

Step 3 – Padahastāsana

While exhaling, slowly bend forward and place the hands beside the feet.

• Let the forehead move towards the knees.
• Let the abdomen rest on the thighs.
• Regular practice makes the movement easier.

Step 4 – Ashwa Sanchālanāsana

• While inhaling, slightly bend the knees and stretch the right leg back.
• Keep the right knee and toes on the ground.
• Fold the right thigh and let the chest rest on it.
• Place the left foot so that the area from toe to knee is perpendicular to the ground.
• Lower the spine, arch the chest and look up.
• The left leg and palms should be in a straight line.

Step 5 – Dandāsana

• While exhaling, take the right leg back.
• Bring the whole body into a straight line.
• Keep the arms perpendicular to the floor.
• The body looks like a slide in the final position.

Step 6 – Ashtāṅga Namaskara

In this posture, eight parts of the body touch the floor:

• Forehead
• Chest
• Two palms
• Two knees
• Two toes

The abdomen should not touch the ground. The hips are raised slightly upward.

Step 7 – Bhujangāsana

• While inhaling, slowly raise the body upward.
• Raise the head towards the ceiling.
• Let the spine arch.
• Keep the thighs and hips on the floor.
• Use the arms to support the trunk.

Step 8 – Parvatāsana

• While exhaling, raise the waist.
• Keep the palms and feet flat on the ground.
• Bring the head towards the floor.
• Distribute body weight between the palms and feet.

Step 9 – Ashwasanchālanāsana

• While inhaling, bring the right leg between the palms.
• Keep the left knee and toes on the ground.
• Fold the right thigh and let the chest rest on it.
• Keep the left foot positioned so that the toe-to-knee area is perpendicular to the ground.
• Lower the spine, arch the chest and look up.
• The left leg and palms should be in a straight line.

Step 10 – Padahastāsana

• While exhaling, slowly bend forward.
• Place the hands beside the feet.
• Let the forehead move towards the knees.
• Let the abdomen rest on the thighs.
• Continuous practice makes the movement easier.

Step 11 – Hasta Utthanāsanā

• While inhaling, raise both hands above the head.
• Bend the trunk backward as much as possible.
• Let the biceps touch the ears.
• Feel the stretch from the navel to the head.
• Keep the face smiling and eyes gently closed.

Step 12 – Pranamāsana

Slowly come back to Step 1 and return to Pranamāsana.

Chapter 2 at a Glance

Easy In-text Questions and Answers

Important Safety Points

• Always follow the teacher’s instructions.
• Do not force your body into a posture.
• Do not hold the breath unnecessarily.
• Stop if you feel dizzy or unwell.
• Practise on an empty stomach as advised in the chapter.
• Use comfortable clothing.
• Warm up before Āsanas.
• Relax after completing the practice.
• Students with health or respiratory concerns should seek appropriate guidance before practising.