Category: yoga

yoga for controlling anger


Lie down on your stomach, with the forehead resting on the floor. The big toes should be touching each other and the heels should be allowed to flop to the sides. If you find difficulty in breathing, place a pillow under the chest.Breathing: As you breathe naturally and without extra effort, notice the gentle rising and falling of the spinal column. Surrender yourself to the floor and gradually start breathing longer and deeper. Try to breathe steadily. You can continue in this position for as long as you wish.Benefits: This is a position of surrender and makes the mind calm down rapidly. If you have a short temper, this asana will help to a great extent. When you feel that you are on the verge of an emotional outburst, move away from the situation and lie down in advasana. Keep focusing on the incoming and outgoing breath rather than your agitated thoughts. Shashankasana (Rabbit posture)

You can easily visualise an angry person, animal or bird, but you will find it very difficult to visualise an angry rabbit. This is what Shashankasana helps you to achieve.

Do this asana for a few minutes every day. If you find it difficult to bring your forehead to the floor, use a cushion for support. Keep the big toes together and the heels outwards and sit with the buttocks in the space between the heels. Try to settle down in this posture, allowing the spinal column to stretch fully. Continue sitting in this manner for a few minutes.

Breathing: Breathe in a relaxed and normal manner. Sheetali Pranayama Sit in any comfortable cross-legged posture, close your eyes and relax the body. Put your tongue out as much as possible and turn the sides of the tongue upwards, trying to bring the edges together to form a tube.Breathing: Inhale deeply through this tube, draw in the tongue, close your mouth and then exhale through the nostrils. When you are inhaling through the tube, there should be a sound of air rushing in. Once again, open the mouth, form the tube, inhale, close the mouth and exhale through the nostrils. Continue this for one to two minutes.

During the summers, you can do this pranayama for a longer period.

WARNING: People with low blood pressure and respiratory tract disorders should avoid doing this asana. Those with heart diseases should not attempt breath retention.The best time for this pranayama is late at night — before you retire for the day, or early in the morning — when it is relatively silent outside. If you are extremely tensed up, you can do it for up to half-an-hour. However, it must be done sitting down. Once again, if you have heart ailments, avoid breath retention.

yoga exercise ballet


Neck and shoulder

Neck Isometrics: Place your hands against the back of your head. Begin putting forward pressure against the back of your head and resist the movement with your neck muscles. Hold for a count of 10. Repeat 5-8 times.

Shoulder stretches: Clasp hands behind the back and raise the hand till you feel a mild stretch over the chest and shoulders. Hold for a count of 10 and relax, Repeat 2-3 times


Hamstrings stretch

Straighten your knee as you gently curl your toes in until your feel a mild stretch over the back of thigh. Hold for a count of 10 and relax. Repeat 2-3 times. Repeat with the other leg.


Wall Squats

Lean on a wall with your feet apart. Slide down on wall till mid way and hold for a count of 10 and push up to the standing position. Relax for a count of three and begin again. Repeat 5-8 times.


Wall push-ups

Facing the wall, lean forward and place your palms flat against the wall at about shoulder height and shoulder-width apart. Bend your elbows as you lower your upper body toward the wall in a slow and controlled motion. Hold for a count of 10. Repeat 5-8 times. 




  • 24th may 2011 tue
    asanas from badhakonasana pose  -(butterfly pose in isha  yoga)
  • from simple trikonasana , virabhadrasana 2 .. , turning  right, raising left hand touching right  toe
  • Suptapadmaasanam . padmaasana pses taught today – padmaparvatasana
  •  virabhadrasana 2 – turn right from , virabhadrasana 1 raise up.
  • gomukhasana

also taught yesterday – after jaushirsh – place left leg on right thigh , after extending legs , and try to touch toe –  Ardha Padma Paschimottanasana – Half lotus back stretching pose 

  • Sit with both legs stretched in front.
  • Bend the left leg and place the left foot on the right thigh, turning the sole of the foot up and heel touching the abdomen(if possible keep it close to the naval area).

  • Inhale and raise both arms upwards over the head.
  • Keep the back, neck and head upright and straight.

  • Exhale and lean forward from the hips, grasp the toes of the right foot with both hands.
  • If you can’t grasp the toes, grasp the ankle or calf muscles initially. Gradually with the regular practice, you can grasp the toes.
  • Utilizing the arms, not the back muscles, slowly pull the trunk forward to place the forehead resting on the straight knee.
  • If you can’t bend the upper body forward due to bigger tummy, exhale forcefully. That will enable you to contract the stomach muscles and to bend forward better.
  • This is the final position. Hold the pose for as long as is comfortable.
  • Release the hands, inhale and raise them in the reverse order. Repeat the technique with the other leg.
  • Practice up to 5 rounds gradually extend the final holding posture duration.


  • Inhale while raising the arms. Exhale while bending forward into the final position.
  • Breathe slowly and deeply in the final position.
  • Inhale while returning to the upright position.


  • In this posture, the foot of the bent leg applies an intense massage to the inner abdominal organs.
  • This will helps to stimulate intestinal peristalsis and alleviate constipation.
  • Also this pose prepares the legs and hips for sitting in meditation asanas longer time
  • Stretches the muscles of the back and increases blood circulation to the spinal nerves.
  • Stretches and tones the hamstrings and calf muscles
  • Tones the internal organs of the abdominal area and helps lose excess weight.
  • Increases the flexibility of the hip joints
  • Used in yoga therapy for the management of kidney ailments, diabetes, colitis, and menstrual disorders

Virabhadrasana I

Utthita Trikonasana Trikonasana

Parivrtta Trikonasana Trikonasana Leg Lift


Anantasana_248 Konasana

Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.

hp_195_02_large.jpg method to do ashwasanchalan – called anjaneyasana here. – From Adho Mukha Svanasana  / PARVATASAN (Downward-Facing Dog), exhale and step your left foot forward between your hands, aligning the left knee over the heel. Then lower your right knee to the floor and, keeping the left knee fixed in place, slide theright back until you feel a comfortable stretch in the right   front thigh and groin. Turn the top of your right  foot to the floor.

Preparatory Poses FOR  Janu Sirsasana




other poses taught – Pigeon Pose – Eka Pada Rajakapotasana – The following yoga poses require open hips, so practicing them will improve your hip openness over time. – see how to catch knee – PAVANMUKTASANA


Seated Wide Legged Straddle – Upavistha Konasana

pd yoga

  Keep in mind that everyone is different and comparing yourself to anyone else is a pointless exercise. What’s most important is simply being true to yourself.

I read a book by Martha Beck called Finding Your Own North Star. In it, she tells the story of how she finished, finally, her dissertation. The enormity of the task had stopped her cold; her education had simply stalled there, just before the finish line. After months of inaction, she decided to break it down into manageable pieces; she vowed to write for six hours every day. It was less than she thought she should be doing, but she could tell right away that it was still too much. Her body and brain were resisting.

She cut it in half – 3 hours a day – but she could still feel it, the emphatic inner NO. Even at half an hour a day, she felt the resistance. It wasn’t until she got down to 15 minutes a day that she felt herself relax. It felt doable and, as it turned out, it was. It took her a year, but she did finish “the damn thing,” writing 15 minutes a day.

Honestly, I write more than 15 minutes a day now, but it’s usually for specific writing projects. I’ve been frustrated that I haven’t had more time to play, to just write wild and see what happens. With all that I have going on, writing like that never feels like an effective use of my time. Until now. I’m calling it an experiment (to encourage the kind of writing that term implies) and I’m committing here, to you, that I will make it happen for 15 minutes every day in February

Yoga means, “to yoke together” or “union”. In the yogic sense it is the merging together of the body, mind and our intuitive or emotional side.
The physical postures that many associate with “Yoga” are the “asana” practice, which is only one of eight limbs of Yoga.
Yoga is a state to be reached. It is a state of happiness and contentment reached when the body, mind, emotions are healthy and working in harmony. Yoga is not necessarily something one does, but rather something one experiences when one includes “yogic practices” into your daily routine and into life.

According to the sage Patanjali who lived hundreds of years ago ( 200 – 500 BC), Yoga is a personal journey into the workings of the mind and understanding how our thoughts and actions are linked with our bodies. There are eight categories of practice which when included into one’s daily life lead to a state of contentment and happiness. “Asana” or physical practice being one of these eight practices.

• Patanjali’s Eight Practices.

 The eight fold path described by Patanjali in Patanjali’s Yoga Sutras are not necessarily linear or progressive. One can adopt any of these practices at any time, in any order into ones life and still feel yoga happening. But to really achieve a full state of contentment and happiness it is recommended that all of the eight limbs be explored.

  1. Yamas  – Ethical Disciplines to adopt in ones life
  2. Niyamas – Principles to put into daily practice
  3. Asana – Physical Postures (What is referred to as “yoga” in the West)
  4. Pranayama – Control of the breath
  5. Pratyahara – Conscious withdrawal of the senses
  6. Dharana – Concentration
  7. Dhyana – Meditation
  8. Samadhi – Absolute absorption – Super Conscious State


Ahimsa – non-harming
Satya – a respect for the truth – truthfulness
Asteya – non stealing
Brahmacharya – temperance, self-control, desireless – ness. Being desire less.
Aparigraha – non-coveting, non greed


Saucha – purity, cleanliness, both internal and external. In thought in speech as well as body.
Santosha – conscious cultivation of contentment. Being aware of negative thought patterns and behaviour.
Tapas – willingness to sacrifice in order to learn more about oneself.
Svadyaya – self study rather than the study of others. Self-knowledge and self-understanding.
Isvara-pranidhana – acceptance and surrendering. Accepting what is and that which cannot be changed.


Various physical postures of which there are many, interpreted in many different ways by many teachers! Some are set sequences, some use flowing movements, others use heated studios, some are more precise in their positioning . . . in time one finds a style of physical practice to suit your personality and temperament.


Manipulating the breath! Yes, we all breathe, daily otherwise we would not be alive! But how often are we aware of our breath and how it is used by the body to maintain life!
In Eastern philosophy ones life force is called PRANA (energy). We have individual prana and the Universe has prana. There is prana in all living things By manipulating the breath we can manipulate our life force and work more effectively with our body and our minds.


Learning to withdraw our senses and to not be affected or influenced by them. By doing so we learn to control the activities of our mind and in turn our emotions and the way we interact with our environment. We can choose how we respond to other people or situations on our life path. We can do so in a healthy positive manner or an unhealthy negative manner. Practicing pratyahara gives us skills to do this


Learning to focus our attention and our mind activity through the practice of concentration. There are many tools for this. Memorising a song, concentrating on a puzzle, or a picture or a candle flame. In Eastern philosophy the use of a Mantra helps to discipline the mind.


Meditation. By creating the right environment, meditation happens. Sometimes described as a state of conscious deep sleep, other times the absolute stilling of the mind, or finding that deep state of peace and tranquility within. One cannot teach meditation any more than one can teach, “falling asleep”. One can only facilitate the right environment. But one needs to practice the preparation and provide the right circumstances for meditation to happen.


A state of one pointed absorption, the experience of unity with all.  Supreme happiness.

yoga – this was done with dupatta in class and to the wall – did this today

Enjoy Parvatasana from where you are, not from where you think you should be-  likedTHIS QUOTE – my interpretation :-


how to do padmasana

On a day when I felt venomous, Bhujangasana felt like an elixir. The basic beauty of expanding my chest and my breath transformed the sharp edges of my mind into free space. I tilted my heart up to the sky as an offering to the innate perfection of the present moment, as a testament to my deepest knowledge that only the now counts and that the past 15 hours were just that: past.

“Every conscious step we make, a flower blooms under our feet. We can do this only if we linger not in the past or future, but know that life can be found only in the present moment.” – Thich Nhat Hanh   according to the  practitioner,   ” I like to take an extra step between lying on my belly and lifting my chest and legs. Before I lift into Salabhasana, I gently raise my right leg off the floor, point my right toes, reach my right foot back as far as I can, then replace the leg. Then, I make the same adjustment on my left leg. This small stretch only creates about an inch more of space between my ribs and my hip points. But, as with so many asanas, every inch counts. An extra inch of space in my torso helps me lift my chest and legs completely off of the ground and fly up into the pose.      ”

Often, it is the small adjustments in life that create the space and freedom to fly.

‘I have become my own version of an optimist. If I can’t make it through one door, I’ll go through another door – or I’ll make a door. Something terrific will come no matter how dark the present.’  Rabindranath Tagore


“There is a point between sleep and waking
Where thou shalt be alert without shaking.
Enter into the New World where forms so hideous pass.
They are passing, endure, do not be taken by the dross.
Then the pulls and pushes about the throttle,
All those shalt thou tolerate.
Close all ingress and egress, yawnings there may be;
Shed tears, crave, implore and thou will not prostrate.
A thrill passes and that goes down to the bottom,
It riseth-may it bloom forth. That is Bliss.
Blessed Being! Blessed Being! O greetings be to thee!”