Integral Yoga Hatha for Beginners (Integral Yoga Hatha)

,

• Publisher: Integral Yoga Publications
• Year: 2012
• eBook ISBN: 9781938477041
• Topic: Scienze biologiche
• Subtopic: Scienze motorie e sportive

This booklet offers the essential practices of the popular Integral Yoga Hatha Class, as established by Sri Swami Satchidananda. The text includes complete instructions and photographs of each of twelve postures, eye movements, breathing practices, relaxation, and a brief introduction to meditation. An easy-to-follow aid for practice at home.

Some Additional Optional Poses

1. Pūrva Nāvāsana: Boat Pose

Lie on the stomach, with the arms stretched overhead. Lock the thumbs if comfortable, and with head between the arms, raise both halves of the body, resting on the abdomen.

To exit, lower down and take adhvāsana.

2. Pavanamuktāsana: Wind-Relieving Pose

Lie on the back. Bend the right knee and press it to the chest. Bring the face to the knee while retaining breath. Release and repeat with the left leg. Release and repeat with both legs.

3. Jaṭhara Parivartanāsana: Abdominal Twist

Lie on your back and bend the knees with the soles of the feet on the floor. Extend your arms out at shoulder level. Raise the hips slightly, move the hips a few inches to the right and return them to the floor. Inhale and bring the knees into the chest. Exhale and roll both legs to the left toward the floor. If comfortable, keep the right shoulder on the floor. Lift your head and turn it to the right. (If the rotation of the neck is uncomfortable, leave the head in the center.)

To exit, turn the head back to center, raise both legs back to the chest, and return the soles of the feet to the floor.

Repeat on the other side.

4. Bhadrāsana: Gentle Pose

Sit in a comfortable position with the spine erect. Bring the soles of the feet together allowing the knees to move downward toward the floor.

Lace the fingers around the toes or ankles and gently press down on the inner thighs. With practice, rest the elbows on the inner thighs and bend forward slightly.

To release the pose, unclasp the feet and stretch out the legs.

5. Gomukhāsana: Cow-Faced Pose

Legs: From a seated position with the legs extended in front, bend the knees and bring the soles of the feet to the floor. Draw the left leg under the right, bringing the left heel to the outside of the right buttock. Bring the right leg over the left, attempting to line up the knees. Place the right heel to the outside of the left buttock.

Arms: Avoid slumping throughout. Raise the right arm overhead and bend the elbow, bringing the forearm behind the back. Align the palm of the right hand with the spine. Draw the left arm behind the back and work toward holding hands together. (If the hands are too far apart, use a strap or cloth.) Align the left forearm with the spine if comfortable.

To exit, unclasp the hands, uncross the legs, and return the soles of the feet to the floor. Reverse the arms and legs.

6. Cat / Cow Pose

Come onto the hands and knees with the knees below the hips. Roll the tailbone down and under while arching the back upward, and draw the chin toward the chest. Then raise the tailbone up, release the abdomen downward, and bring the chest and chin forward. Repeat several times. The movements may be coordinated with the breath. Exhale into cat position and inhale into cow position.

To exit, return the spine to a neutral position.

7. Setu Bandhāsana: Bridge Pose

Lie on the back with the knees bent, and place the feet on the floor so that the ankles are under the knees and as wide apart as the hips. Check that the neck feels comfortable. Remove any hair or clothing that might cause discomfort. Place the arms alongside the body, palms facing down. Pressing into the feet, slowly lift the hips upward and the chest toward the chin.

To exit, slowly lower down vertebra by vertebra.

Yoga Mudrā: Yogic Seal

Technique: Sit in whatever cross-legged position is comfortable with the spine erect, eyes closed. Bring the hands behind the back and take hold of one wrist. Inhale and lengthen the spine. Exhale and hinge forward from the hips. Come forward as far as is comfortable. Relax the head and shoulders. Relax the breath. Bring the awareness within.

Inhale and very slowly raise the head, lengthen the spine and come up to a seated position. Keeping the eyes closed, return the hands to the knees. Take a couple of slow, deep breaths, and sit quietly for a moment, observing how you feel.

Time: Once for 30 seconds.

Benefits: Soothes the nervous system by helping to balance the parasympathetic and sympathetic parts of the autonomic nervous system. May aid in the relief of many abdominal disorders, including constipation. Enegically begins the transition to the more subtle aspects of the Integral Yoga...

Table of contents

• Cover
• Title
• Copyright
• Introduction
• Chants
• Netra Vyāyamam: Eye Movements
• Sūrya Namāskaram: Sun Salutation
• Some Optional Standing Poses
• Śavāsana: Corpse Pose
• Adhvāsana: Prone Pose
• Bhujangāsana: Cobra Pose
• Ardha Śalabhāsana: Half Locust Pose
• Śalabhāsana: Full Locust Pose
• Dhanurāsana: Bow Pose
• Jānuśīrshāsana: Head-to-Knee Pose
• Paśchimottānāsana: Forward Bending Pose
• Matsyāsana: Fish Pose
• Ardha Matsyendrāsana: Half Spinal Twist
• Some Additional Optional Poses
• Yoga Mudrā: Yogic Seal
• Yoga Nidrā: Yogic Sleep or Deep Relaxation
• Prānāyāma: Breathing Practice
• Chanting and Meditation