EKAYANA

Sanjana & Reema's UNION OF THOUGHTS

EKAYANA MIND| BODY| SOUL

ी गु

यो नमः

We dedicate this to Sera Yoga for imparting this knowledge in its practical aspects and to our parents for initiating us into this world of good Samskaras

||गु ा गु |गु सा ात् पर

व णु गु दे वो महे र: ा त मै ी गुरवे नमः ||

CONTENTS VIRABHADRASANA #1

EKAPADA SIRSANA

SHIVALINGASANA

VIRABHADRASANA #3

UPAVISHTAKONASANA

SETHUBANDHASANA

PARIVRTTA UTKATASANA

HANUMANASANA

SIRSASANA

NATRAJASANA

VAMADEVASANA

PRANAYAMA

CHAKRASANA

EKAPADA RAJAKAPOTASANA

BENEFITS OF PRANAYAMA

PASCIMOTTANASANA

ASHTAVAKRASANA

TYPES OF PRANAYAMA

VEENAI ASANA

BAKASANA

LAGHU VAJRASANA

SARVANGASANA

RAJA KAPOTASANA

HALASANA

The benefits of yoga, working on both body and mind, is innumerable and has become a necessity for a healthy active lifestyle.

The physical benefits of yoga: Creates energy and improves stamina, fitness and concentration Increases awareness of your body Keeps the body flexible so energy flows freely Works on internal organs and the endocrine system, and regulates metabolism Improves digestion and elimination process Rejuvenates, decreases tension/ stress and improves relaxation Helps reduce excess fat and tones the body Can be done by all: young, old, male or female Needs no expensive equipment to practice Postures provide a full, balanced range of motion

Develops concentration, balance and groundedness.

This pose improves circulation and respiration and energizes the entire body.

Stretches the chest and lungs, shoulders and neck, belly, groins.

Strengthens and stretches the thighs, calves, and ankles.

Strengthens the shoulders and arms, and the muscles of the back.

VIRABHADRASANA-I WARRIOR POSE

Improves balance and posture.

Strengthens the ankles and legs.

Reduce stubborn fat from hips.

Tones and strengthens knees, thighs and ankles.

Useful for people suffering from sciatica.

Stimulates abdominal organs and aids digestion.

Enhances blood circulation in the body.

VIRABHADRASANA-III WARRIOR POSE

Parivrtta Utkatasana improves digestion and increases metabolism.

Relieves stiffness in shoulders, spine and neck.

Twisted Chair Pose strengthens and stretches calf muscles.

Opens your shoulders, chest, and upper back.

Revolved chair Pose improves the motion in your ankles.

Stimulates your abdominal organs and your heart.

PARIVRTTA UTKATASANA REVOLVED CHAIR POSE

Strengthens legs hips, ankles, and chest.

Good for Improving concentration.

Helps to reduce weight.

Releases stress and calm the mind.

Stretches the thighs, groin, and abdominal organs. improves posture and your balance.

NATRAJASANA

LORD OF THE DANCE POSE

This pose can stimulate blood flow in the body, as well as raise your energy level.

Good for infertility, asthma, and osteoporosis.

Strengthens liver, pancreas, and kidneys.

Beneficial for the heart.

Strengthens arms, hands, shoulders, wrists, and legs.

Stretches the chest and lungs.

Stimulates the thyroid and pituitary glands.

Strengthens the arms and wrists, legs, buttocks, abdomen, and spine.

CHAKRASANA WHEEL POSE

The mental benefits of yoga: Calms and disciplines the mind Improves concentration and counteracts stress Gives control of emotions, negativity etc., Creates a flexible mind where energy flows freely Improves mental clarity and focus Promotes a positive, happy attitude

Calms the brain and helps relieve stress and mild depression.

Improves digestion.

Stretches the spine, shoulders and hamstrings.

Helps relieve the symptoms of menopause and menstrual discomfort.

Stimulates the liver, kidneys, ovaries, and uterus.

Soothes headache, anxiety and reduces fatigue.

PASCHIMOTTANASANA SEATED FORWARD BEND

Increases the elasticity of the spine, tones the spinal nerves and improves the functioning of the spinal cord.

Massages the abdominal organs and increases the digestive juices making it useful for loss of appetite and constipation.

Relieves back pain and stiffness from between the vertebrae

Increases purification of the blood as well as the internal organs.

Opens the chest and increases the oxygen supply to the lungs.

Opens the chest and increases the oxygen supply to the lungs.

ARTHAMATSYENDRASANA VARIATION VEENAI ASANA

Opens and widens the throat, quadriceps and chest.

Tones pelvic organs, limbs and thighs.

Stretches the spine and back.

Increases the oxygen in take, and cures the breathing related problems.

Strengthens the chest and shoulders.

Provides strength to the abdominal region.

LAGHU VAJRASANA LITTLE THUNDERBOLT POSE

Increases the process of digestive system.

Rajakapotasana stretches your entire lower body.

The profound stretch calms the body of anxiety and tension.

It massages your abdominal organs, thereby improving digestion.

It opens up the midsection (chest) and reinforces the crotch.

Strengthens your back and it relieves in back problems like sciatica.

KIng Pigeon pose opens up your hips and makes your hips more flexible.

RAJA KAPOTASANA KING PIGEON POSE

king pigeon pose likewise enhances the working of the urinary and regenerative frameworks (reproductive systems).

Eka Pada Sirsasana is an awesome hip opener exercise.

The hip opening means you got flexible sitting bones.

Lowers down your fatigue & stress level.

Beneficial For People With Anemia And Nervous Trembling.

Apart from hip opening Eka Pada Sirsasana strengthens & stretches your calves, spinal cord, hamstrings, and hip flexors also.

EKAPADASIRSASANA ONE-LEG-BEHIND-THE-HEAD POSE

Immediate Prevention Of Asthma, Migraine, Head-Ache And Also Manages Anger.

Stretches The Body.

Strengthens The Spinal Cord.

Relaxes And Calms The Brain.

Cures Sciatica.

Relieves Arthritis.

Tones and Stimulates Abdominal Organs.

Activates the Core Muscles.

UPAVISTAKONASANA WIDE ANGLE FORWARD BEND

It stimulates the digestive and reproductive organs, by boosting their functioning.

It reduces the symptoms of chronic stress, and insomnia.

Hunumanasana also helps to stretch as well as strengthen the muscles in the thighs, abdominal, groin region, and hamstrings.

This yoga pose is beneficial in making your spine, thighs, shoulder, and arms flexible.

Makes hips flexible if practice daily.

Stretches back muscles also.

HANUMANASANA SEATED SPLIT

Helps to release tension and stress.

It strengthens the pelvis, spine as well as abdomen.

The pose tends to elongate the hips, groins, knees as well as ankles.

It is effectual in bringing peace to the mind as well as body.

This pose tends to be quite effective if practiced on a regular basis prior to conceiving the child as it is quite advantageous for fertility.

It relieves from depression and frustration related issues to a great extent.

VAMADEVASANA POSE DEDICATED TO SAGE VAMANA

This pose can assist a person with hemorrhoids by stimulating the muscles and reinstating their normal functionality.

It is a primal reaction to store stress, trauma, fear and anxiety in the hips. Â These bottled up feelings create tight hips

.Improves posture, alignment, and overall suppleness Diminishes lower back pain and stiffness

EKAPADA RAJAKAPOTASANA ONE-LEGGED PIGEON POSE

Opens the hip joint

Helps with urinary disorder

Stretches the thighs, gluteals and piriformis muscles

Stimulates the internal organs

.

It makes the arms and wrists strong.

It tones and strengthens the abdominal muscles, thereby improving digestion.

Menstrual disorders and menopausal symptoms are appeased.

It helps build concentration and balance.

It relieves your body of stress and anxiety.

ASHTAVAKRASANA EIGHT ANGLE POSE

The challenge of the pose helps the body and mind to build a great connect.

Strengthens wrists, arms and shoulders.

It keeps the abdomen firm and releases the back muscles.

Originates a sense of physical balance and Coordination.

Bakasana develops immense concentration.

Balances nervous system and strengthens the core.

Builds endurance, giving more stability with the breathing.

BAKASANA CROW POSE

Best practices to get the most out of yoga  Wake up early in the morning.

Sit silently for few minutes and visualise your day positively.

Thank God for a fresh new day and come out of your bed with a lovely smile.

Start your day with 2Â glasses of warm water .

Food is very important to have a yogic body and mind.

What we eat is who we are and reflects on what we do.

Sattvic food is always considered good for humans.

Eat only when you are hungry and we should never fill our stomach. At least 1/3rd of our stomach should be free.

Drink adequate quantity of water Have dinner at least 2 hours before your bed time.

Be grateful for what you have.

Always go to bed with positive thoughts.

Practice yoga regularly , paying attention to details.

Calms the brain and helps relieve stress and mild depression.

Stimulates the thyroid and prostate glands and abdominal organs.

Stretches the shoulders and neck.

Tones the legs and buttocks.

SARVANGASANA SHOULDER STAND

Improves digestion.

Helps relieve the symptoms of menopause.

Reduces fatigue and alleviates insomnia.

Cures the symptoms of menopause.

Effective in Weight Loss.

It helps to reduce stress.

Strengthens the abdominal muscles.

It normalizes bloodglucose level and stimulates the internal organs.

Beneficial for diabetic people.

It helps to make spinal cord strong and flexible.

HALASANA PLOUGH POSE

It stimulates the reproductive organs.

Stimulates abdominal organs and thyroid gland.

Helps to calm the mind by regularizing the pain. Â Helps controls high blood pressure.

Gives strength to the lungs and is beneficial for asthma patients.

Helps to reduce stress and anxiety.

KARNAPIDASANA/ SHIVALINGASANA KNEE-TO-EAR POSE

.It give a good stretch to the whole body as well, it also helps in shaping the body.

Helps in strengthening the digestive system.

It is a very good treatment to strengthen your spinal cord.

Strengthens back, glutes, legs and ankles.

Stretches the chest, neck, shoulders and spine.

Opens chest, heart and hip flexors.

Calms the body, alleviates stress and mild depression.

Rejuvenates tired legs.

Stimulates organs of the abdomen, lungs and thyroid.

Improves digestion.

SETHUBANDHASANA BRIDGE POSE

Enhances pituitary functions.

Cures diabetes.

Flushes the lymphatic system.

Relieves stress.

Develops healthy brain Increased Focus.

Improved Blood Flow To Eyes.

Strengthen The Shoulder And Arms.

SIRSASANA HEAD STAND

PRANAYAMA The word Pranayama is a combination of two Sanskrit words:

‘Prana’ meaning life force ‘Ayama’ meaning to restrain or to draw out The combined form Pranayama – is roughly translated as breath control.

It is a practice in yoga that involves the regulation of your breathing through specific techniques and exercise. The purpose is to relax the mind and body through a combination of inhaling, exhaling, and retaining of breath.

It aids digestion and removal of acidity and gas related problems.

Regular practice of pranayama is also beneficial for belly fat loss.

The technique involves forceful breathing which strengthens lungs and increases its capacity.

Effective for insomnia patient.

Energizes the entire body and mind and calms it

BENEFITS

It also increases blood supply to various parts of the body.

It activates the brain cells and improves memory and concentration power Kapalbhati is great for focus and checks forgetfulness.

Removes toxins from the body.

Reduces stress and keeps anxiety and depression at bay

TYPES OF PRANAYAMA Nadi Sodhana

Bhramari

Kapalabhati

Anuloma

Sheetali

Viloma

Bhastrika

Ujjayi

ॐ असतो मा स मय ।तमसो मा यो तगमय ।मृ योमा अमृत ं गमय । ॐ शा तः शा तः शा तः ॥Om Asato Maa Sad-Gamaya |Tamaso Maa Jyotir-Gamaya |MrtyorMaa Amrtam Gamaya |Om Shaantih Shaantih Shaantih ||

Lead us from the unreal to the real Lead us from darkness to light Lead us from death to immortality Aum peace, peace, peace!