Other physical benefits of yoga include:
Increased muscle strength and tone.
Improved respiration, energy and vitality.
Maintaining a balanced metabolism.
Cardio and circulatory health.
Improved athletic performance.
Protection from injury.
●➢ Be sensible. Do not overstrain.
●➢ Do the asana regularly. Do not perform
to exhaustion but do not be lazy.
●➢ Do the asana in airy room.
●➢ Do the asana in relaxed, comfortable
manner. In fact the meaning of an asana is that
it should be steady and pleasant, leading to
relaxation and one pointed ness.
●➢ Turn to your side while getting up from
any lying down position.
●➢ Do the asana on the floor as far as possible; with a
floor covering like mat, blanket, and rug or on a hard
●➢ Do the asana at least 2 hours after the meals You
may divide your yoga practice into certain groups doing
them at certain times e.g. relaxation postures could be
practiced in the middle of the day after the meal,
meditative postures early in the morning and the
morning and active postures whenever possible during
●➢ Do each asana correctly but do not be
discouraged if it is not perfect.
●➢ Do the stretching asana while inhaling, do them
●Inhale while bending
backward or when you
begin with any asana&
exhale while you bend
forward or when you
“Where the hand goes, there should follow
Where the eyes go, there should go the
Where the mind goes Bhawa is created.
When the Bhawa is created, Rasa will be
Do Each Asana
incorporating all 7 Keys
each time to have
Efforts to Effortlessness
is the process of Yoga
Effortlessness is The
“Ultimatum” / “Gift”
Effortlessness is the Experience
of “Mukti”, “Enjoyment of
Towards its ultimatum,
Effortlessness becomes Liberation
Applicable at all the levels
● Mind -Emotion
For Asana: Remember -
After , performing Asana [your daily Yoga
regime] if at the end of it, if you feel
●Lack of Energy
●Tired /lazy to resume yr daily routine
●Happy / Pleasant from within
●Ready to live your day ahead
●Enthusiastic for resuming your routine
You need to pay attention
“Where are you going wrong” or
something going wrong
It may happen sometime after doing some
difficult asana from which your body is not
accustom to perform, you experience pains
and aches in that part, but you will never
feel stressed out / lack of energy from with
Know the difference between-
●Inner stressed out / drained out
●Listen to your body-be Aware: observe
your self while you are doing Asana
●Listen to your body, what is it trying to say
●Pay attention to your inner voice-see what
is it trying to convey that you are not able to
pay attention to
●See where are you going wrong not able to
follow inner instructions.
Sometimes, your body may be too tired, or
unwell to do any strenuous exercise of any
form [including asana], it requires relaxation
more /meditation more first
If, you will learn to pay attention to what your
body tries to convey to you through inner
voice, you will never go wrong in performing
Even after following the
guidelines of what your body
is trying to convey, you still
continue to feel worst, check
out with your Yoga
consultant / or a good
But for all these, you first need to be
●100% presence [presence of mind, body,
breath all together]
every time when you do your Asana.
[Never forget incorporating 7 Keys while you
This is important because,
Asana-as defined by
Yoga System –
Asana refers to lack of body
movements [niscala] that is not
and provide pleasant feelings with
steadiness of body, or even attaining
the stillness of corpse.
So, if You can’t feel Pleasant, energetic from
What you did is not Asana /Yoga
Mere a body exercise.
Charm of Yogic asana is lost then.
Not only provides a road to Attain a
but also guides one to get Centered to
One’s own self-
thus Attainment of Swasthata and
finally followed by
getting United to one’s own Center –
Liberation /Mukti / Moksha
Diet in yoga
Sattvic food= Yogic Food
Healthy food-Healthy life
‘O God, May I have the maturity to
accept totally, gracefully, what I
cannot change; May I have will,
courage, honesty and sincerity of
purpose to change what I can; and May
I have the wisdom to know the
difference between what I can change
and what I cannot.’
“Yoga is a way of moving into
stillness in order to experience the
truth of who you are. The practice of
yoga is the practice of meditation - or
inner listening - in the poses and
meditations, as well as all day
long. It's a matter of listening
inwardly all the time, and then daring
enough and trusting enough to do as
you are prompted to do...”
‘I cannot define the word ‘yoga’
for you because it’s definition
differs for each & every individual
on this earth. Your own individual
experience out of it’s sincere &
routine practice will define it’s
meaning for your-self.’
Come Let us define Yoga for