A complete Hatha Yoga session should be aimed at holistic health of head. organic structure and psyche. It should incorporate a well designed sequence of Asanas or yogistic airss. Pranayam or external respiration exercisings. relaxation techniques. and Dhyana or Meditation. The Yoga session should get down with a supplication or intonation of “Om” . the primary sound of existence. This helps in relaxing and concentrating the head. and conveying composure to the senses. This should be followed by warming up exercisings known as “Yogic Suksma Vyayamas” to better flexibleness of articulations and musculuss. so that we do non endure from pulled musculuss while executing Asanas. This should be followed by a sequence of Asanas. first supine airss. so prone airss. followed by sitting airss and eventually standing airss. Asanas should be followed by relaxation airss such as “Shavasana” or Corpse pose. Pranayam or take a breathing exercisings should be performed after Asanas.
The session should stop with Dhyana or Meditation to quiet the head. The first portion of the session includes warming up with Suksma Vyayamas. the purpose is to warm up the major articulations of the organic structure. First Vyayama involves motion of cervix to right and left. followed by forward and backward bending. each for 10 times. Following one involves traveling the weaponries in round motions clockwise so anti-clockwise. 10 times each. This should be followed by raising each leg. one by one. forward and traveling it in little circles. clockwise and anticlockwise. 5 times each. Asanas should be performed now in following sequence- first supine positions like “Chakrasana” or Wheel pose which is an upside-down airs and so “Halasana” or Plough airs which is its counter airs. so prone positions like “Dhanurasana” or bow airs and “Bhujangasana” or Cobra pose affecting backward bending. followed by sitting positions like “Balasana” or Child pose which is a counter airs of Bhujangasana. “Vakrasana” or twisted pose and “Poorna Paschimottasana” which is a frontward flexing airs. and eventually standing positions like “Trikonasana” or trigon pose affecting side stretch. and “Tadasana” or Palm pose which involves stretching of the whole organic structure. Asanas should be followed by “Shavasana” or Corpse pose for relaxation.
After relaxation Pranayam like “Bhramari Pranayam” should be done. followed by Meditation. Thus my session includes- Yogic Suksma Vyayamas for warming up. and following Asanas: Chakrasana or Wheel pose- Involves flexing backward of trunk like an arch. It strengthens the dorsum and venters. affects all the variety meats of the organic structure. and cleans the Chakras. Halasana or Plough pose- Involves raising the legs and so take downing them behind the caput. toes touching the land. organizing a Big Dipper. It enhances the benefits of Chakrasana. being its counter airs. Besides regulates the map of Thyroid and Thymus secretory organs. Dhanurasana or Bow pose-Bending backward keeping both mortise joints with custodies. and stretching the organic structure like a bow. Improves digestion. strengthens the dorsum. shoulders. weaponries. and legs.
“Bhujangasana” or Cobra pose- Involves lying in prone place and raising caput and shoulders like a cobra. It strengthens back. shoulders. and cervix and improves respiration. “Balasana” or Child pose- Involves sitting and flexing frontward. face touching the floor. It is the counter asana of Cobra airs. heightening its benefits. “Vakrasana” or twisted pose- One leg is dead set at articulatio genus. and the other is straight. the waist is twisted to the opposite side of the set leg. It improves flexibleness of spinal column. waist and legs.
“Poorna Paschimottasana”- It involves sitting with stretched legs and flexing frontward to keep the toes with custodies. face resting on thighs. Greatly improves spinal flexibleness. “Trikonasana” or triangle pose- Involve sideward bending and stretching doing a trigon. Improves waistline. strengthens the weaponries. and improves balance of the organic structure. “Tadasana” or Palm pose- Weaponries raised upward. drawing the organic structure upwards while standing on toes. It improves balance. reduces belly fat. and improves tallness and legerity.
Finally. making “Shavasana” or Corpse pose. lying down with relaxed limbs and cervix like a cadaver for deep relaxation. I’ve chosen “Bhramari Pranayam” . sitting with legs folded. deep inspiration followed by expiring with a humming sound. while maintaining the oral cavity closed. ears closed with pollexs and fingers placed on closed eyes. for complete relaxation of head ; followed by deep external respiration. with head focused on breath in a province of Dhyana or Meditation.
Yoga positions should be done easy with smooth motions. jerked meat and rough moves should be avoided. Each position should be held for 15-20 seconds ab initio. bit by bit increasing the pattern clip to 5 proceedingss. “Yoga” means a Communion of head. organic structure and Godhead. It improves flexibleness and balance devising us fitter. calmer and happy. It helps in keeping hormonal balance. One should pattern yoga for its multiple benefits.