NITHYA YOGA VIJNANA DINDIMA

CHAPTER 14 -AYURVEDA AND YOGA

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Introduction to Ayurveda

Ayurveda is translated as 'ayur' (life) and 'veda' (knowledge of or science). It is commonly known as the 'Science of Life'. Ayurveda is the natural healing system which originated in India over 5000 years ago. Ayurveda is a healing gift that has been given to us from the ancient enlightened Vedic culture. It is a system for maintaining optimal health through adherence to natural rhythms and cycles. Ayurveda employs a variety of natural means to bring harmony to the physiology including diet, herbs, spices, minerals, exercise, meditation, yoga, mental hygiene, sounds and smells.

The Rig Veda which is the oldest of the four Vedic scriptures, contains the main concepts regarding Ayurveda. It speaks about the three cosmic powers associated with Wind, Fire and Earth and how these primal forces relate to the three psycho-physiologic constitutions of man known as Vata, Pitta and Kapha.

From the five elements, the three doshas are derived—Vata, Pitta, and Kapha. Known as mind-body types, the doshas express particular patterns of energy—unique blends of physical, emotional, and mental characteristics.

In Ayurveda, health is defined as the dynamic state of balance between mind, body, and environment. It is possible for each of us to achieve and maintain a vibrant and joyful state of health by identifying our mind-body type and then creating a lifestyle that sustains and nurtures our unique nature.

Relationship of Yoga to Ayurveda

Yoga and Ayurveda are complementary as they are interrelated and interconnected; both springing from the same well of concern for human health and well-being. The scope of Ayurveda is more restricted to the body and, to a certain extent the mind while Yoga extends to the emotions and Spirit as well.

The human constitution depends on a particular configuration of humors (doshas) that influence the body's functioning and structures growth requirements. They are also known to influence emotional and psychological reactions. A healthy body demands a balance of factors; for instance, as external conditions change, dietary changes may be necessary to maintain good health. As Yoga affects the human constitution, balancing the entire system, physical, mental and emotional, the different Yoga techniques can be used to benefit different doshas.

Yogic nutrition

Sattvic Way of Eating

What is the best time to eat?

Ayurveda says that in our manipura region (navel region), we have what is known as digestive fire (jatara agni). This jatara agni is closely related to the sun. When the sun is out, it means your digestion is functioning at its optimum. Always aim to eat your meals between sunrise and sunset (not before or after).

Eat light, sattvic and pure foods for breakfast – fresh squeezed juice, fresh fruit etc.

Our jatara agni is at its strongest when the sun is at its highest in the sky (at approximately 1pm). It is best to eat our largest meal between 12pm and 2pm.

The evening meal should again be light and best eaten before the sun goes down for the day.

Presentation

Devote at least half an hour to eat and digest each meal (1.5 hours per day for eating is not much).

Remember that one fourth of your food is taken through the eye (sense of seeing) so serve your dish on a beautiful plate - you are worth your best cutlery! It is also a nice practice to set the table you are eating at decoratively.

Gratitude

Say a small prayer before eating your food. It doesn't have to be too elaborate, simply just say a small thank you for the food that you have which is about to become part of your body.

Fragrance of the food

Bring your face toward the food and inhale the fragrance of the food. Enjoy the different aromas of the food. Allow this sense to be filled.

Touch the food

Touch the food with both hands and all fingers, feel the textures.

All five fingers have minor chakras. Therefore, when we touch the food, we send a signal to our digestive system that it is time to ingest food.

Eating the food

Let the first morsel be a sacred act to yourself.

Chew the food 32 times – or until food is pulp in the mouth. Do this for two reasons. The first is, when you chew the food slowly, your system has time to understand that enough food has been eaten. You won't overeat when you chew the food slowly. The second reason is, when you chew the food well, the digestive process begins in the mouth itself where the enzymes in the saliva can start to break down the food. When the food reaches your stomach, it does not have to work so hard to breakdown all the food. Breaking down food in the stomach takes more energy than running around your street block. That is why you feel very tired after eating food.

Have positivity when you are eating and digesting your food

Leave some room

You should only fill three quarters of your stomach.

Leave the final quarter for some water and air.

Small sips of warm water can be taken during meal. Never drink cold drinks during a meal as they can weaken your digestive fire.

Wait a complete half an hour after your meal, then you can drink a full glass of warm water if it is required.

Sip water throughout the day. It lubricates the system and breaks down what is known as ama which is residue of your digestion.

Sit in vajrasana to help digestion

Sit in the vajrasana position (sitting on your heels, knees and feet together) for 3 - 5 minutes after a meal. This position can help the food to digest as a lot of blood will be brought to that area.

It helps to remove gas and prevent bloating. Do not suppress the urge to belch or pass gas, as that is what the posture is designed to do.

The posture helps you to feel light and energized after the meal.

Never lie down or sleep after a meal. If you want to gain weight, then this is a 100% guaranteed way to put on weight; sleeping after food

Ayurvedic Constitutional Test

For each variable on the left side of the box, select the description that bests fit you. Tally down the number of times you chose a description under either vata, pitta or kapha. That will tell your dosha.

Body Structure and Appearance

Variable	Vata	Pitta	Kapha
Frame	Tall or short, thin; poorly developed physique	Medium; moderately developed physique	Stout, stocky, short, big; well-developed physique
Weight	Low, hard to hold weight, prominent veins and bones	Moderate, good muscles	Heavy, tends towards obesity
Complexi on	Dull, brown, darkish	Red, ruddy, flushed, glowing	White, pale
Skin texture & Temperat ure	Thin, dry, cold, rough, cracked, prominent veins	Warm, moist, pink, with moles, freckles, acne	Thick, white, moist, cold, soft, smooth
Hair	Scanty, course, dry, brown, slightly wavy	Moderate, fine, soft, early gray or bald	Abundant, oily, thick, very wavy, lustrous
Head	Small, thin, long, unsteady	Moderate	Large, stocky, steady
Forehead	Small, wrinkled	Moderate, with folds	Large, broad
Face	Thin, small, long, wrinkled, dusky, dull	Moderate, ruddy, sharp contours	Large, round, fat, white or pale, soft contours
Neck	Thin, long	Medium	Large, thick
Eyebrows	Small, thin, unsteady	Moderate, fine	Thick, bushy, many hairs
Eyelashe s	Small, dry, firm	Small, thin, fine	Large, thick, oily, firm
Eyes	Small, dry, thin, brown, dull, unsteady	Medium, thin, red (inflamed easily) green, piercing	Wide, prominent, thick, oily, white, attractive
Nose	Thin, small, long, dry, crooked	Medium	Thick, big, firm, oily
Lips	Thin, small, darkish, dry, unsteady	Medium, soft, red	Thick, large, oily, smooth, firm

Teeth & Gums	Thin, dry, scaly, rough, crooked, receding gums	Medium, soft, pink, gums bleed easily	Large, thick, soft, pink, oily
Shoulders	Thin, small, flat, hunched	Medium	Broad, thick, firm,
Chest	Thin, small, narrow, poorly developed	Medium	Broad, large, well or overly developed
Arms	Thin, overly small or long, poorly developed	Medium	Large, thick, round, well developed
Hands	Small, thin, dry, cold, rough, fissured, unsteady	Medium, warm, pink	Large, thick, oily, cool, firm
Thighs	Thin, narrow	Medium	Well-developed, round, fat
Legs	Thin, excessively long or short, prominent knees	Medium	Large, stocky
Calves	Small, hard, tight	Loose, soft	Shapely, firm
Feet	Small, thin, long, dry, rough, fissured, unsteady	Medium, soft, pink	Large, thick, hard, firm
Joints	Small, thin, dry, unsteady, cracking	Medium, soft, loose	Large, thick, well built
Nails	Small, thin, dry, rough, fissured, cracked, darkish	Medium, soft, pink	Large, thick, smooth, white, firm, oily

Waste Materials / Metabolism

Variable	Vata	Pitta	Kapha
Urine	Scanty, difficult, colourless	Profuse, yellow, red, burning	Moderate, whitish, milky
Feces	Scanty, dry, hard, difficult or painful, gas, constipation	Abundant, loose, yellowish, diarrhea, with burning sensation	Moderate, solid, sometimes pale in color, mucus in stool
Sweat/Body Odor	Scanty, no smell	Profuse, hot, strong smell	Moderate, cold, pleasant smell
Appetite	Variable, erratic	Strong, sharp	Constant, low
Taste preferences	Prefers sweet, sour or salty food, cooked with oil and spiced	Prefers sweet, bitter or astringent food, raw, lightly cooked, without spice	Prefers pungent, bitter, astringent food, cooked with spices but not oil
Circulation	Poor, variable, erratic	Good, warm	Good, warm, slow, steady

General Characteristics

Variable	Vata	Pitta	Kapha

Activity	Quick, fast, unsteady, erratic, hyperactivity	Medium, motivated, purposeful, goal seeking	Slow, steady, stately, strong, good
Strength/ endurance	Low, poor endurance, starts and stops quickly	Medium, intolerant of heat	Endurance, but slow in starting
Sexual nature	Variable, erratic, deviant, strong desire but slow energy, few children	Moderate, passionate, quarrelsome, dominating	Low but constant sexual desire, good sexual energy, devoted, many children
Sensitivity	Fear of cold, wind, sensitive to dryness	Fear of heat, dislike of sun, fire	Fear of cold, damp, likes wind and sun
Resistance to disease	Poor, variable, weak immune system	Medium, prone to infection	Good, prone to congestive disorders
Disease tendency	Nervous system diseases, pain, arthritis, mental disorder	Fevers, infections, inflammatory diseases	Respiratory system diseases, mucus, edema
Reaction to medications	Quick, low dosage needed, unexpected side effects or nervous reactions	Medium, average dosage	Slow, high dosage required, effects slow to manifest
Pulse	Thready, rapid, superficial, irregular, weak/like a snake	Wiry, bounding, moderate/like a frog	Deep, slow, steady, deep, rolling, slippery/ like a swan

Mental Factors and Expression

Variable	Vata	Pitta	Kapha
Voice	Low, weak, hoarse	High pitch, sharp, moderate, good	Pleasant, deep, good tone
Speech	Quick, inconsistent, erratic, talkative	Intelligent, penetrating, critical	Slow, steady, dull
Mental Nature	Quick, adaptable, indecisive	Intelligent, penetrating, critical	Slow, steady, dull
Memory	Poor, notices things easily but easily forgets	Sharp, clear	Slow to take notice but will not forget
Finances	Earns and spend easily	Spends on specific goals, causes or projects	Holds on to what one earns, particularly property
Emotional tendencies	Fearful, anxious, nervous	Angry, irritable, contentious	Calm, content, attached, sentimental
Neurotic tendencies	Hysteria, trembling, anxiety attacks	Extreme temper, rages, tantrums	Depression, unresponsiveness, sorrow

| --- | --- | --- | --- |

TOTAL Vata .................... Pitta .................... Kapha ............

Putting Ayurveda into Practice

Waking up

Rise Early (before 4:30am)

Declare completion

Pancha Kriyas-Eye wash, Jala Neti (Sutra Neti for advanced yogis), natural evacuation & enema,

Drink neem juice or lemon juice on empty stomach

Thaila Kriya – Oil Pulling

Cleaning Tongue and Brushing Teeth

Oil Massage

Bathing - Be inside your boundary when you bathe. Let your mind be where the

body is with full awareness of the sensations

Moving - Practice of Hatha Yoga

Being mindful with every movement throughout your day

Mindful Eating - Practice ‘Mindful Eating’ at every meal

Sit in vajrasana after meal

| Vata
(require oils that are
heating and lubricative) | Pitta
(require oils that
are cooling) | Kapha
(require oils that are heating
and invigorating) |

| --- | --- | --- | | • Sesame • Almond • Jojoba • Wheat germ | • Coconut • Sandalwood • Almond • Sunflower | • Sunflower • Sesame • Safflower • Mustard • Corn |

APPENDIX I - INSTRUCTIONS FOR BASIC ASANAS

Adho Mukha Svanasana (downward dog)

Sit in vajrasana.

Come up on the hands and knees, placing them about shoulder width apart. Move onto the hands and feet, and lift the hips up and to the back, lowering your heels close to the mat. As you lift the hips, draw the navel into the spine. Lift the hips as high as you can and let the head drop down between the arms. Neck is relaxed between the arms and shoulder blades, gazing at the feet.

Stay in this posture, breathing deeply and slowly; keep the arms and shoulders strong, and the neck relaxed.

To release the posture, simply drop the knees on the ground, and sit back on the heels in shashankasana, point the toes, bring the forehead to the ground and relax the arms.

Ardha Chandrasana - Ardha Chakrasana (Standing Half Wheel Pose)

Stand in Tadasana with the feet hip-width apart.

Inhale, raise the right arm overhead with the arm close to the ear, palm facing left.

Lift the spine by extending arm and fingers upwards. This creates space in lower vertebra to optimize the side bend.

Exhale, lean over to the left side, keeping the right arm close to the head.

Keep the left arm close to the body, relaxed.

Push the hips gently sideways to the right.

Be sure to breathe while holding in the posture.

On the next inhale, come up to the upright position, lift the right arm straight overhead.

Exhale, sweep the right arm down to the side,

Come back to Tadasana.

On the next Inhale, repeat on the other side.

Do this 2 times on each side.

Ardh Matsyendrasana (Half Lord of the Fishes Pose)

From dandasana, slide the left leg under the right leg. Bring the left foot next to the right hip. Now cross the right leg over the left thigh, ground the right foot to the mat, right knee is up and close to the chest. Breathe in this posture with the spine straight, looking forward.

Inhale, lift the left arm up.

Exhale as you twist upper body to the right bringing the inside of left elbow across the front of the right knee and left forearm rests on lateral right thigh. Reach the right hand behind your buttocks and place hand on the ground for support. Alternate option is bring right

arm around your back reaching for the left hip bone. Sit upright, look over the right shoulder, eyes looking at a spot as far around to the back and left as you can.

Breathe deeply in the posture, lifting the spine on each inhale, and deepening the twist on each exhale, looking farther over the right shoulder. Stay in Ardh Matsyendrasana for 6 breaths or more. Let the breaths be deep and slow, pressing down into the abdomen.

As you inhale, release the left arm, the torso, and then the right arm, and turn chest to front of mat. Stay with the spine straight for a few breaths, and then change the leg position, with the right under the left.

Repeat the above steps, now twisting to your left.

Bhujangasana (Cobra)

Lie down on the stomach. Place hands beneath the shoulders, elbows close to ribs, point the toes. Place forehead or chin on the ground.

Inhale, gently raising the chin and chest using the muscles of the back. You may push down on the hands and gently lift the abdomen off the ground if you wish to. Keep pelvic bone grounded.

Exhale, slowly lower the chest back down and the forehead onto the ground

Repeat this movement as recommended. Finally rest in makarasana.

Dwipada Peetam (bridge)

Lie on the back, knees facing up, feet on the ground. Feet and knees are hip width apart. Let fingertips touch the back of the heels. Arms are beside body.

As you Inhale, press the upper arms and feet onto the mat as you lift the tail bone followed by the lower back, middle and upper back off the mat. Push the hips up as much as possible till the thighs are almost parallel to the floor.

Lift the chin slightly away from the chest to release excess tension in the neck area.

As you exhale, roll your spine down; lower the upper back, middle, lower back and tailbone down in that order to the ground.

Marjaryasana-Chakravakasana

Come onto the hands and knees. Note:Hands are directly below the shoulders. Point the toes.

Inhale, lift your chin and tailbone, allowing chest bone to face up. . Exhale, tuck the chin and tailbone, lift and round the upper back by extending the arms and lightly pressing into the mat with the hands. At the same time, gently pull the abdomen inwards to the

spine.

Repeat the movement a few times with the breath.

Paschimottanasana

Sit in Dandasana.

Inhale, raise and extend the arms overhead feeling the lift in the spine from the hips and ribs.

As you exhale, bend forward from the hips, allowing the knees to bend as needed. Hands are comfortably resting on shin or ankles.

Rest the body in this inclined position for five breaths .

Then, inhale as you raise the body and arms.

Exhale, sweep arms down by the side.

Shashankasana

From a kneeling posture, sit back on the heels, bringing the forehead to the ground and the arms extended in front, resting on the ground. Stay in this posture, breathing deeply and slowly with awareness.

Shivasana

Rest on the back, legs comfortably apart, arms by the sides, palms facing up, neck and head aligned. Consciously, relax the entire body from head to toe. Let the breath be natural. Be in a deep restful awareness. After a few minutes, move the body, gently extending the legs and arms, roll onto the side, and come back to a sitting posture.

Sukhasana (svastikasana)

Sit comfortably cross-legged on the ground, with the feet below the knees, with either right or left leg in front. Hands in chin mudra on your knees. Spine straight, shoulders, neck and face relaxed.

Surya Namaskar

Stand with the feet slightly apart. Body weight balanced equally on both the feet. Spine straight, shoulders relaxed, and the gaze steady. Take a deep breath...inhale...exhale...

1. Bring the hands together in prayer position in front of the chest. (chant the mantra)

2. Inhale as you raise the arms up with palms together. Raise the chin and look up, opening the chest bone to the sky in utthita Tadasana.

3. Exhale as you bend forward from the hips, palms passing in front of the chest as you bring the hands down to the side of the feet in uttanasana. Bend knees as needed. Drop the head between the arms.

4. Step the right foot back, drop the knee on the ground if needed, and lift the chin and chest up as you inhale into ashwa sanchalasana (lunge).

5. Step the left foot back, into the plank position or dandasana with, head, back and legs in a straight line. Shoulders are directly above the wrists.

6. As you exhale, lower the knees, chest and chin to the ground in ashtanga namaskar.

7. Lower the body down, point toes and inhale as you lift chest and chin into bhujangasana, using the hands as a support.

8. As you exhale, pull abdomen in as you lift the hips up and to the back into Adho Mukha Svanasana. Keep the arms straight, head and neck relaxed between the arms, lower the heels to the ground as comfortably as you can.

9. Looking between the hands, step the left foot forward between the hands. Lower the right knee down if needed. Lift the chin and chest up as you inhale in Ashwa Sanchalasana

10. Step your right foot forward and move into uttanasana, deep forward bend as you exhale. Keep your head relaxed between your arms. Bend the knees if needed.

11. Inhale as you come up, raising the arms overhead with palms together in utthita tadanasana. Lift the chest bone and spine as you look up.

12. Exhale as you lower the arms, bringing both the palms together in prayer position in front of the heart centre.

This completes one repetition of Surya Namaskar. Repeat the same sequence, alternating the movement of the legs (2^nd repetition: step the left foot back, then the right foot back into plank; and from Adho Mukha Svanasana, the right foot forward followed by the left into the deep forward bend).

Tadasana (Mountain Pose)

Stand straight with the feet comfortably apart, toes point forward, arms by the side.

Lift the toes off the ground, then slowly bring them down, spreading them gently. Inhale and feel the spine lift, chest open, shoulders broad and relaxed, neck and head straight, without tension in the jaw. Gaze forward.

Parivritta Trikonasana (twist) (Modified)

Stand in Tadasana

Take a step sideways, keeping a comfortable distance between the feet

Keep the feet parallel and the hips facing forward

Inhale, lift the arms parallel to the ground

Exhale as you bring the right hand next to the left foot, arms extended, bend left knee if needed

Stay in the posture for up to 6 deep breaths.

Inhale, straighten the body, keeping the arms parallel to the ground

Exhale, lower the arms by the side

Repeat on the other side

Utthita Trikonasana

Stand in Tadasana facing the long side of yoga mat.

Take a step to the side, keeping a comfortable distance between the feet.

Turn the left foot 90 degrees to face front of mat and the right foot at an angle in the same direction, for balance.

Keep the heels in the same line and the hips and chest facing long side of mat.

Inhale, lift the arms parallel to the ground

Exhale as you lean body over the extended left leg (note - do not hyperextend left knee).

Bring the left hand down to the ground on the inner portion of the left foot, or anywhere on the left leg where it feels comfortable. Right arm extends into air. Body is in a side bending position.

Release the tension in the neck; allow the neck to drop a little and turn the face to look up at the extended right arm or look down at the left foot if not comfortable looking up.

Stay in the posture for up to 6 deep breaths

Inhale, stand back up, keeping the arms open parallel to the ground

Exhale, lower the arms by the side.

Turn the feet back to their original position, facing long side of the mat.

Repeat the same instructions, this time with the right foot turn at 90 degrees and the body leaning over to the right.

When finished, you may step the feet back to Tadasana

Utkatasana

Stand in Tadasana with the feet shoulder width apart

Inhale as you raise the arms overhead; you may join the palms and look up

Exhale as you bend the legs, pushing the buttocks to the back to come down to a deep squat, keeping the spine straight, arms extended upwards. Try to keep the knees over the ankles or only slightly in front.

You should be able to see the toes if you look down at the feet. If not, move the buttocks more to the back.so as to feel you are sitting back.

Stay in the posture for up to 5 breaths

Inhale as you push down with the feet and stand up with arms overhead.

Exhale as you sweep the arms down by the sides into Tadasana

Uttanasana

Stand in Tadasana.

On inhale- place hands on hips and bring elbows slightly back.

On exhale - Bend forward from the hips. As you bend forward, lengthen the torso/chest by drawing the chest out from the groins to create space to enable you to move more fully into the forward bend. Bring the palms or fingertips to the front or side of the feet or hold the back of the ankles. Press heels firmly into mat as you lift the hips up, bending knees if needed. Head hangs without tension.

Hold the posture for 3-5 breaths. With each inhale, lift and extend torso slightly with the breath. With each exhale, bend more deeply into the posture.

To come up, bring hands to hips, and lift the chin. Extend torso length and come up on the inhale back to Tadasana.

Vajrasana

Kneel down. Sit on heels, feet relaxed on the ground, toes pointing back. Keep spine, neck and head straight. Relax in this posture. Heels are apart and great toes touching or almost touching.

Dynamic Vajrasana

Start in vajrasana

On inhale, rise up on the knees, sweeping the arms overhead. Lift the chin slightly and extend the spine upwards. Exhaling, bend the body forward, sit back on heels, placing the forehead on the ground, and simultaneously sweep the arms down beside you. You may relax the arms by the side or sweep the arms up behind the back, raising them as high as you can comfortably.

Inhaling, sweep the arms forward and above the head as you rise up on the knees.

Exhale, sit down on the heels and relax the arms down by the side into vajrasana

Repeat a few times.

Breath variation

Stay in any of the postures for a few breaths, either in vajrasana, with arms overhead or in balasana.

Virabhadrasana I (Warrior I Pose)

Stand in Tadasana at the back of the mat.

Take a wide step backward with the right foot (approximately 3/4 of your mat).

Bend left knee, keeping ankle behind or on top of knee joint.

Note: The left foot should be facing forward and the right foot should be at about 45 degree angle facing forward also.

Pivot your hips and chest to face forward. Bend the left leg. Note: make sure the forward right knee is not overextending beyond the foot.

On inhale, raise the arms overhead lifting the spine straight; brace abdominals, strong legs and weight evenly distributed on both feet.

Gaze straight forward or upwards toward hands. Feel the strength, courage and determination. Let the body language be that of a spiritual warrior.

Stay in the posture for a few deep breaths.

On exhale, step forward with right leg as you lower the arms down to the sides.

Repeat on the other side.

Note: make sure the forward knee is not extending beyond the ankle.

Virabhadrasana II (Warrior II Pose)

Stand in Tadasana at front of the mat.

Take a wide step back with the right foot (approximately 3/4 of your mat). The hips and body are facing sideways. Right leg is extended straight, right foot firmly grounded.

Keep left knee bent with knee above ankle or behind ankle.

Note: The left foot should be facing forward, the right foot facing 45 degrees to the side of mat.

As you inhale, raise the arms to shoulder height. Turn face to gaze at left hand.

Brace abdominals, keep the spine straight, legs strong, weight evenly distributed on both feet.

Feel the lifting of the spine as you ground down.

Note: make sure the forward knee is not overextending

beyond the foot.

Feel the attitude of strength, courage and determination. Let your body language be that of a spiritual warrior.

Stay in the posture for a few deep breaths.

Exhale, sweep the arms down, then step forward, and repeat on the other side.

Virabhadrasana III (Warrior Pose)

Stand in Tadasana. Move into Virabhadrasana I.

Slowly lean the upper body forward, bringing the weight onto the front leg.

Keep extending the arms overhead as you slowly lift the back leg off the ground. Extend the front leg without locking the knee, and bring the arms, body and back leg parallel to the ground.

Stay in the posture breathing slowly.

Exhale as you bring the back leg down and lower the arms to stand in Tadasana.

Center for few seconds. then move into Virabhadrasana 1 and repeat asana with other side.

Vrksasana (Tree Pose)

Stand in Tadasana. Shift your weight on to the right leg and press the sole of left foot onto the inner edge of the right thigh with toes pointing downward; knee is opened to the side. Right leg should be strong and hips facing forward.

Focus eyes on a spot some 10 feet away. When eyes are still, mind and body follows.

Place hands in anjali mudra (prayer pose) and slowly rise above your head with full awareness.

Inhale and exhale for a few deep breaths.

Release and repeat on the other side. .

APPENDIX 2 - CONTRAINDICATIONS TO COMMON ASANAS

Adho Mukha Svanasana (Downward Facing Dog)

• Carpal Tunnel Syndrome • Diarrhea • Pregnancy: Do not do this pose in late-term. • High Blood Pressure or Headache: Support your head on a bolster or block, ears level between the arms. • Low blood pressure, symptomatic with body position changes • Eye problems like glaucoma, retina issues

Baddha Konasana (Cobbler’s Pose)

• Groin Injury • Knee Injury

Balasana (Child’s Pose)

• Diarrhea • Pregnancy • Knee Injury: Avoid Child’s Pose unless you have the supervision of an experienced teacher.

Bhujangasana (Cobra Pose)

• Back Injury
• Carpal Tunnel Syndrome
• Headache
• Pregnancy

Dancing Nataraja

• Low Blood Pressure • Back Injury

Dandasana (Plank Pose)

• Carpal Tunnel Syndrome

Dhanurasana (Bow Pose)

• High Blood Pressure
• Low Blood Pressure
• Migraine
• Insomnia
• Serious Lower-Back Injury
• Serious Neck Injury

Setu Bandha Sarvangasana (Bridge Pose)

• Neck injury

Garudasana (Eagle Pose)

• Knee injury

Halasana (Plow Pose)

• Diarrhea • Menstruation • Neck Injury • Asthma & High Blood Pressure: Practice Plow Pose with the legs supported on props. • Pregnancy

Inversions

• Neck Problems
• Eye Problems
• Previous Stroke
• High Blood Pressure
• Heart Problems
• Sinus Problems
• Epilepsy
• Glaucoma (can go blind!)

Janu Sirsasana (Head to Knee Pose)

• Asthma • Diarrhea • Knee injury: Don't flex the injured knee completely and support it on a folded blanket.

Matsyasana (Fish Pose)

• High Blood Pressure
• Low Blood Pressure
• Migraine
• Insomnia
• Serious Lower-Back
• Serious Neck Injury

Navasana (Boat Pose)

• Asthma
• Diarrhea
• Headache
• Heart Problems
• Insomnia

• Low Blood Pressure • Menstruation • Pregnancy • Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.

Paschimottanasana (Seated Forward Bend)

• Asthma • Diarrhea • Back injury: Only perform this pose under the supervision of an experienced teacher.

Pursvottanasana (Backward Plank Pose)

• Wrist Injury • Neck Injury

Shalabasana (Locust Pose)

• Headache • Serious Back Injury • Neck Injury: Keep head in a neutral position by looking down at the floor; might also support the forehead on a thickly folded blanket.

Salamba Sarvangasana (Shoulder Stand)

• Diarrhea
• Headache
• High Blood Pressure
• Neck Injury
• Pregnancy

Sirsasana (Headstand)

• Back Injury • Shoulder Injury • Neck Injury • Headache • Heart Condition • High Blood Pressure • Low Blood Pressure: Don’t start practice with this pose. • Menstruation • Pregnancy • Eye problems

Surya Namaskar - Sun Salutation

• Neck & Shoulder Injury: Avoid beginning pose. • Neck Injury: Look down at the floor instead straight ahead in lunge posture. • Knee Injury: Avoid lunge posture.

Tadasana (Mountain Pose)

• Headache
• Insomnia
• Low Blood Pressure

Trikonasana (Triangle Pose)

• Diarrhea • Headache • Heart Condition: Practice against a wall. Keep the top arm on the hip. • High Blood Pressure: Turn the head to gaze downward in the final pose. • Neck Problems: Don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long. • Back or Spine Injury: Perform this pose only with the supervision of an experienced teacher or avoid it altogether. • Low Blood Pressure • Migraine • Insomnia

Parivrtta Trikonasana (Revolved Triangle)

• Back or Spine Injury. Perform this pose only with the supervision of an experienced teacher or avoid it altogether. • Low Blood Pressure • Migraine • Diarrhea • Headache • Insomnia

Upavistha Konasana (Seated Forward Bend with Legs Spread)

• Lower-Back Problems: Avoid the full forward bend

Shivasana (equivalent to corpse pose or shavasana)

• Back Injury or Discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart; either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks) or support the bent knees on a bolster. • Pregnancy

Urdhva Hastasana (Upward Salute)

• Neck Injury • Shoulder Injury

Urdhva Mukha Svanasana (Upward Facing Dog)

• Back Injury
• Carpal Tunnel Syndrome
• Headache
• Pregnancy

Ustrasana (Camel Pose)

• High Blood Pressure
• Low Blood Pressure
• Migraine
• Insomnia
• Serious Low-Back Injury
• Serious Neck Injury

Utkatasana (Chair Pose)

• Headache
• Insomnia
• Low Blood Pressure

Uttanasana (Standing Forward Bend)

• Lower-Back Injury • Neck Injuries

Virabhadrasana I (Warrior I-arms above head)

• High Blood Pressure • Heart Problems • Shoulder Problems: Keep raised arms parallel (or slightly wider than parallel) to each other. • Neck Problems: Keep head in a neutral position and do not look up at the hands.

Virabhadrasana II (Warrior II-arms out parallel to floor)

• Diarrhea • High Blood Pressure • Neck Problems: Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.

Virabhadrasana III (Warrior III-balancing pose)

• High Blood Pressure

Vrksasana (Tree Pose)

• Headache
• Insomnia
• Low Blood Pressure

• High Blood Pressure: Don't hold arms overhead for long time.

Αβουτ τηε Φουνδερ

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