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Yoga, the
science of man, based on the ancient Indian wisdom and culture,
is an art of living a healthy, balance, peaceful and contented life.
Yoga, is being a total integrated system, studies in man in wholeness-Body,
mind and spirit and is integrated to certain principles, ideas,
values, attitude and a way of life for personal and social benefits.
Conceived by the great sages in their quest for self-realisation,
it has come to be recognised during its long travel from the hermitage
to the cities, as the science of man, a philosophy, a code of conduct
and attitude and on approach as well being, mental peace harmony,
moral elevation but also the spiritual uplifts of man. It must however
be kept in mind that is a long and arduous journey calling for perseverance,
persistence, Dedication and total surrender.
There is no instant Yoga. It is not a question of mere closing One’s
eyes or of sitting in a posture. It involves cultivation of an attitude
and approach to life. It must not only be a philosophy to be imbibed
but a practical philosophy to be lived. it is there fore, not enough
to think of Yoga but to do it and live in our lives. it is also
necessary to understand that Yoga is not a substitute for action.
Human effort is indispensable. The transformation is not at the
cost of action but to enable us to perform our duties more efficiently,
more effectively and honestly
Yoga had recognised and accepted the importance of the mind and
the subconscious over the total human personality much earlier
than modern psychology did in its present from. Yoga is step wise,
stage wise eightfold path to final liberation from pain suffering.
These steps progressively take us to highest state of creativity,
of discriminative knowledge and toward attaining the desired perfection. |
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The eight steps are:
 Yama
Conditional
Yoga behavior, personal and social
Asana Discipline
of the physical body
Pranayama
Control over bio energy through respiratory action
Prathyahara
Withdrawal the senses inward through abstraction
Dharana Concentration
Dhyana Meditation
Samadi
Tran consciousness |
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| Of these the first five, which bolder on the psychosomatic approach,
are referred to as external (Bahiranga) Yoga, popularly known
as Heath Yoga, while that latter three, which directly effect
the psyche are known as internal (Antaranga) Yoga, Popularly known
as Raga Yoga. It is almost impossible to try Internal Yoga (Raja
-Yoga) for the average man before accomplishing the standard methodology
of Yoga. |
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| (Morning 2 hours &Evening 1 hour) |
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| Day1 - Morning |
Day1 - Evening |
| Sukhaasanam |
5 minutes |
| Dheerkhaswasana ( Deep Breath ) |
5 minutes |
| Guru Pranamam |
5 minutes |
| Sdhilikarana Vyayamam |
1 hour |
| Swasana Vyayamam |
30 minutes |
| Ddheerkavisrama kriya ( Deep Relaxation
Technique) |
20 minutes |
|
| Guru Pranamam |
5 minutes |
| Sdhilikarana Vyayamam |
30 minutes |
| Ddheerkavisrama kriya ( Deep Relaxation
Technique) |
20 minutes |
|
| |
|
| Day2 - Morning |
Day2 - Evening |
| Guru Pranamam |
5 minutes |
| Sdhilikarana Vyayamam |
30 minutes |
| Thadasanam |
5 minutes |
| Merudhandaasnam |
10 minutes |
| Ardhashalabhasnam |
10 minutes |
| Bhujaghaasanam |
10 minutes |
| Makaraasanam |
3 miutes |
| Ddheerkavisrama kriya ( Deep Relaxation
Technique) |
20 minutes |
|
| Guru Pranamam |
5 minutes |
| Ardhapadmaasanan |
10 minutes |
| Vajraasanam |
10 minutes |
| Meditation |
30 minutes |
|
|
| Day3 - Morning |
Day3 - Evening |
| Guru Pranamam |
5 minutes |
| Swasana Vyayamam |
20 minutes |
| Padhahastha asanam |
10 minutes |
| Ardhachakraasanam |
10 minutes |
| Thrikonaasanam |
10 minutes |
| Vakraasanam |
10 minutes |
| Ddheerkavisrama kriya ( Deep Relaxation
Technique) |
20 minutes |
|
| Guru Pranamam |
5 minutes |
| Ghandeeyaswasanam(Abdominal Breathing,
Middle breathing, Upper breathing) |
30 minutes |
| Meditation |
20 minutes |
|
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| Day4 - Morning |
Day4 - Evening |
| Guru Pranamam |
5 minutes |
| Marjaryasanam |
10 minutes |
| Shashasanam |
10 minutes |
| Shavasanam |
5 minutes |
| Ghandeeyaswasanam |
15 minutes |
| Dheerkhapranaayamam |
15 minutes |
| Meditation |
30 minutes |
|
| Guru Pranamam |
5 minutes |
| Dheerkhapranaayamam |
15 minutes |
| Ghandeeyaswasanam |
20 minutes |
| Meditation |
30 minutes |
|
|
| Day5 - Morning |
Day5 - Evening |
| Guru Pranamam |
5 minutes |
| Repetition of Asanas of Day 2 |
35 minutes |
| Dheerkhapranaayamam |
15 minutes |
| Nadeeshodhanapranayamam |
30 minutes |
|
| Guru Pranamam |
5 minutes |
| Dheerkhapranaayamam |
15 minutes |
| Nadeeshodhanapranayamam |
20 minutes |
| Meditation |
30 minutes |
|
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|
| Day6 - Morning |
Day6 - Evening |
| Guru Pranamam |
5 minutes |
| Repetition of Asanas of Day 3 |
1 hour |
| Dheerkhapranaayamam |
15 minutes |
| Nadeeshodhanapranayamam |
20 minutes |
|
| Guru Pranamam |
5 minutes |
| Dheerkhapranaayamam |
15 minutes |
| Ghandeeyaswasanam |
20 minutes |
| Nadeeshodhanapranayamam |
20 minutes |
| Meditation |
30 minutes |
|
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| Day7 - Morning |
Day7 - Evening |
| Guru Pranamam |
5 minutes |
| All Asanas, swasana vyayamam & pranayamas |
100 minutes |
|
| Guru Pranamam |
5 minutes |
| Nadeeshodhanapranayamam |
20 minutes |
| Meditation |
30 minutes |
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| Samsayanivaranam |
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| For More Information, E-mail to : punarnava@punarnava.net |
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