Prenatal Yoga-Yoga During Pregnancy

It is a common problem of many women that they lose their fitness while being pregnant and put on loads of weight. The common reason of this weight gain is that the change of eating habits and lack of exercise. According to many, exercising during pregnancy can be harmful for the baby. But a major group of doctors have proved that exercising yoga during pregnancy boosts up the body and mind of the would be mother and helps the mother to make her journey of pregnancy smooth and hassle-free.

What is Yoga?

Yoga is an ancient part of Indian exercise and it tackles the well being of the total body and mind of a person. Yoga consists of several asanas which help a person to relieve from the stresses and to become more centered as well as tones his/her body.

How does Yoga helps in pregnancy?

The habit of exercising Yoga plays a great role during pregnancy. Yoga can help the women by reducing their discomforts during pregnancy. It also helps in the delivery and post delivery stages and make the would be mothers healthier from both body and mind. Yoga makes their body more flexible which helps to adopt them in various positions during the labor. The ligaments increase their elasticity, thus result in less labor pain..

Besides, Yoga helps in the fluid retention and boosts the circulation. The stretching exercises reduces the pains and aches.

Another benefits of prenatal Yoga is that it helps to improve the posture of the would be mothers, encourages the body and breath awareness, teaches the women to adapt new situations. It also eases the back problems which happen during pregnancy. It is proved that the women who exercise Yoga during their pregnancy and after giving birth to the baby, come back in shape faster than their counter parts.

How to practice Yoga?

To practice Yoga, you can join a Yoga class to learn the different poses under an expert's supervision. But in case if you are familiar with the Yoga poses, you can practice it at home. You can also follow the guidelines mentioned in the popular Yoga videos and books.

Poses that are good for the would be mothers:

There are some Yoga poses which are beneficial for the pregnant women. These poses include:

• Butterfly stretch
• Cobra
• Cat-Cow
• Seated forward bend
• Standing forward bend
• Side angle pose
• Triangle pose

Safety guidelines an would be mother should follow while practicing Yoga:

Practicing Yoga is more or less like practicing exercise. So, if you are new in this field, start in a slow pace and with light exercises. Consult with your doctor to learn which poses are better for you to start practicing Yoga. While practicing, if you feel uncomfortable in any pose, left that pose there. Avoid poses like:

• Back bends
• Camel
• Balancing poses on one leg
• Head and hand stands
• Upward bow 

You also need to remember some other factors while doing the Yoga. These are:

• After the first trimester, avoid any asanas which needs to do on your back It decrease the level of blood flow to the uterus.
• From the second trimester of your pregnancy, the center of gravity shifts. In this time, to stay away from losing balance, always take the support of a wall or a chair while performing any standing Yoga pose.
• Stay far away from any kind of “hot” yoga poses. It can stop the growth of the fetus
• Avoid the poses that stretches your muscles, specially the abdominal muscles. It also increases the risk of getting muscle pulls or strains or any other kind of injury.

Practicing Yoga reduces the nausea or any type of pain in the body and it relaxes the muscles. But if you are feeling any kind of pain after practicing Yoga, stop exercising and contact with your gynecologist as soon as possible.

YOGA FOR COMPUTAR - IT PROFESSIONAL

Yoga has potential to cure many ailments of computer professionals. IT and IT enabled service professionals are primarily sitting in front of computers and spending 10-12 hours in a day at the monitors. This is the prime most reason that work related stress and body ailments are registering rapid increase. Most of the It professional suffering from chronic or recurring back pain. Research studies have suggested that yoga is one of the best activities for alleviating back pain. All yoga positions will not reduce back pain. In fact, some yoga positions may even intensify the existing pain. So it is very essential to recognize which yoga positions will be most successful in easing back pain. If possible, consult with a yoga professional for guidance and advice. Given some yoga positions here to solve that problem .

A. Bhujangasana (Cobra pose):-

1. From Knees, Chest, and Chin position, release the tops of the feet to the floor and press them down.

2. Slide your chest forward and up keeping your hands exactly where the were.

3. Roll your shoulders back and lift the chest higher, while keeping the low ribs on the floor.

4. Keep your neck neutral, don’t crank it back.

Benefits of bhujangasana :-

1. The arching of the spine increases flexibility and strength

2. Rejuvenates spinal nerves enriching them with a rich blood supply

3. Improves flexibility and tone of spinal muscles, massages, works and tones back muscles

4. Helps relieve and prevent lower backache

5. Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems

6. Helps cure loss of appetite

7. Stretches the thoracic region and expands the rib cage bringing relief from asthma

8. Gentle pressure on the abdomen massages all organs and improves their function

9. Strengthens deltoids, trapezius and triceps

10. Compresses and opens spine

11. Relieves cervical spondylosis

12. Improves concentration

13. Helps to relieve many uteri-ovarian and menstrual problems

CAUTION

Don’t try this asana if you are suffering from high blood pressure, hernia, or peptic ulcer.

Don’t practice Bhujangasana during pregnancy!

The novices may not be able to do this asana at the first go. Proceed slowly and over several attempts.

B. Sarvangasna (shoulder’s stand):-

1. Lie down flat on the floor, on your back, palms by your side facing

2. Exhale and lift your legs up 30, then 60, then 90 and then around 130 degrees so they are extended behind your head.

3. Stay in this position, breathing normally, for a few seconds.

4. Now, gradually, exhale again, and straighten your legs up to 90 degrees, lifting your buttocks as well. Support the back of your trunk with your palms, keeping elbows on the floor. Gradually, walk your hands towards your shoulder blades, as you lift your body higher.

5. Look at the picture for guidance.

6. Your elbows may tend to move outwards. Bring them in, so they are straight in line with your shoulders.

7. You will notice that your hips tend to jut out backwards, while your feet tend to come forward over the head. This is not the right way to do it. Work at it so your body is in a straight line. Your hips, feet and shoulders should be aligned, so push your feet back and bring your hips and tailbone forward. Remember, this exercise is not as much about effort as it is about balance.

8. Lift your body as high up as possible. Sarvangasana is a shoulder stand, so your body should be resting on your shoulders and not on your back.

9. Hold this position for as long as possible.

10. Remember to exhale while lifting your body up, but once your body is up, you can breathe normally. There is no need to hold your breath.

11. Time yourself, so you can see how long you can remain in this position. The next time, try and balance your body for a little longer.

Benefits of Sarvangasna :-

1. Sarvangasana improves the function of the thyroid, parathyroid and pituitary glands due to the increase oxygen and blood. All of the other endocrine glands are regulated by the pituitary gland and so the overall function of the endocrine system is improved. This results in the improved functioning of all other systems of the body and the reduction of emotional and mental stress .

2. Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the heart thereby improving the supply of fresh blood to these parts and the whole circulatory system. Blood supply to the head area i.e. brain, eyes, ears, nose and throat is improved thereby improving their functioning. Therefore all of the pelvic and abdominal area circulation, ear, throat and nose ailments are improved.

3. The lung capacity is increased as the diaphragm, which is the muscle of respiration, has to work against gravity in this posture, this helps in the abdominal respiration and is therefore helpful in the treatment of asthma. Toxins in the respiratory system are drained thereby improving the respiratory system.

Prevents and cures varicose veins.

4. Detoxification of the body due to improved efficiency of the organs of the body which leads to youthfulness and anti-ageing effects

5. Normalizes body weight due to its effect on the thyroid.

6. Due to the effect this asana has on the hormonal system, particularly the thyroid, it balances the circulatory, digestive, reproductive and nervous system.

7. Due to the increased blood flow to the head the mind is tranquilized, stress and psychological disturbances are removed.

8. The increased blood flow can be beneficial for those who suffer from headaches, though it should not be practiced at the time of headache.

9. The thymus gland is stimulated which boosts the immune system.

It balances the parathyroid glands which ensures regeneration and normal development of the bones.

10. It releases the normal gravitational pressure from the anus muscles which helps with haemorrhoids.

11. The nerves passing through the neck are toned and the neck flexibility is increased.

12. The digestive system is greatly improved due to the increase in blood circulation and drainage of stagnant blood.

13. The pranic flow is harmonized, increasing energy and having a positive effect on all the body systems.

14. Sarvangasana has all the benefits of Shirshasana but is safer and easier to perform.

CAUTION

Should not be performed by people suffering from high blood pressure, heart conditions or brain diseases.

Should be avoided during menstruation and pregnancy.

Should be avoided if suffering from a very enlarged thyroid, enlarged spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.

Yoga For Back Pain - Back Exercises -Yoga posture - Cat Flow - Cat to Cow

In these pages we find all the information to reduce lower back pain with special yoga exercises for back problems. Often times when done correctly we can heal our lower back completely. Many times all the back needs is a little regular exercise. Even just 10 minutes a day. With just a little effort and some experimentation we can find exactly how to exercise our back and reduce the pain or become pain free. 

Yoga posture - Cat Flow - Cat to Cow

Cat flow is a very good yoga exercise for our spinal health. The motion creates a good flow of blood. Good blood flow in the spine is essential for transportation of nutrients and oxygen.

From the position shown opposite inhale bring the chest down and look forward. On the exhale raise the spine up and tilt the chin to the chest.

Experiment with slow Yoga breaths using sound and more rapid movements using faster breaths. Maybe do combinations of both these movements.

This pose can be done after a number of strenuous yoga postures to bring balance to the spine. If Cobra pose has been held for a long time it is ice to do the cat flow. 

Inhale and exhale flowing up and down at least 5 times each time you perform the cat flow. 

Placing weight on the knees without proper padding can aggravate them. Place a towel down or double fold your mat for extra padding under the knees if you find this exercise bothersome.

yoga help to loose body weight

If we practice yoga regularly then we can get innumerable health benefits. Yoga is an efficient way to get relief from stress and it’s also beneficial to stabilize our mind. Yoga is an important key of healthy life. Yoga is full of positive energy which helps us to keep our body and mind in our control. If we are continue to involve himself in yoga, we will automatically notice the positive changes that it brings in our body. If we want to lose our weight Yoga help us to do it perfectly and smoothly without any side effect.

Some yoga postures and types which can prove beneficial to lose weight. Take help of a good yoga practitioner to teach these, proper training  and right way to practice  will help us to avoid injuries while practicing yoga and it’s very fruitful for health.  

There are some yoga techniques that can help to lose weight.

Paschimottanasana

Trikonasana

Uttanasana

Ardhasarvangasana

Virabhadrasana

Paschimottanasana

Procedure

Sit on the floor with legs stretched legs straight and palms on the floor by the sides of the hips. Deeply inhale and while exhaling bend forward and hold the big toes by corresponding hands, and keep the face on the knees. Take a few normal breaths. now, inhale come up, release the hands and be in normal sitting posture.

Benefits

    * Tones up the abdominal organs and keeps them free from sluggishness

    * Tones the kidney, rejenuates the spine

    * Improves digestion

    * Decreases excess weight around the belly

    * Due to extra stretch given to the pelvic region more oxygenated blood is supplied

       and the gonads receive sufficient nutrition

    * This helps to cure impotency and is also useful for sex control

    * Helps in spiritual attainment

    * Tones the nerves supplying the pelvic organs and arising from the lumber sacral region of the spine

Limitations

* People suffering from slip disc should not practice this asana

* People suffering from severe back ache should not practice this during pregnancy and menstruation

Trikonasana

Procedure

Stand erectly joining the toes, and hands on either side of the body. Vision should be forward. Inhaling , spread the right leg to the right side and simultaneously spread the hands to both sides, along the height of the shoulders. As you exhale, bend towards the right and hold the big toe of right leg by three fingers of the right hand. Look at the left palm and breathe for a few times. Now, inhale , come up keep the hands on respective sides and look forward. Repeat the same process on your left side.

Benefits

    * This asana tones the entire nervous system, specially the spinal nerves

    * It systematically revitalizes the whole body

    * It improves digestion, stimulating the appetite

    * Activates intestinal peristalsis

    * Strengthens the pelvic area and tones reproductory organs

    * Regular practice decreases intestinal fat

    * Practice of this asana improves stiffness of legs

    * Cures constipation

    * Corrects minor deformities of joints of legs

    * Relieve from backache and neck sprain

    * Strengthens the ankle and leg muscles

Limitations

    * People with stiff muscles should take adequate precautions while performing this asana

Uttanasana

Procedure

  Start standing in Tadasana (straight in upright position), with feet together or hip distance apart. You may bend your legs slightly if your muscles or your spine are really tight. Now inhale and raise your arms forward parallel and up to line alongside your ears, with fingers pointing up and palms facing in. Exhale and bend from your hips, stretching arms and torso forward to a tabletop position, arms in line with your ears. Hold for two or three breaths before stretching downward on an exhalation. Keep arms alongside your ears and keep spine extended as much as possible. Place your hands wherever you can reach on   your legs; if your can, take hold of your ankles or place hands on the ground. Hold in this position for two or three breaths. On an exhalation, draw your head in toward your legs, using your arms to assist you as your elbows open out to the sides and your spine rounds over legs. Hold, and then reverse your path taken into the pose, pausing for one breath at each stage of the forward bend. If you want to do the dynamic version of this pose, on an inhalation immediately reverse the path followed into the posture.

Benefits

* Uttanasana is stretching pose that provides exercise to legs, hips, thighs, and spine

    as well. It  stimulates the liver and kidneys and Improves digestion.

* It also calms the brain and helps relieve stress and mild depression, reduce fatigue

    and anxiety. It helps women to relieve the symptoms of menopause.

* It is effective in various disorders like; asthma, high blood pressure, infertility,

   Osteoporosis and sinusitis.

Limitations

If you have back injury do this pose with some modifications like you can bend your knees, or rest your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.

Ardhasarvangasana

Procedure

The first step would be to lie flat on the back. Then, with the help of your hands, lift your legs up into air. The position of the hands should be such that it should be on the lower back. Make sure that your elbows and lower arms rest on the ground. The weight of your body should be on your shoulders and from mid to upper back, but not on the neck. Once you have attained the desired posture, hold at the posture and breath deeply for 5 to 10 minutes. Increase the duration of holding the posture, gradually, over time. At the time of coming down, slowly lower your legs. In the process, do not forget to keep them straight. This would mean a little workout for your abdominal muscles as well. Make sure that in the process of doing the asana you face no jerks. For the beginners, it is not possible to attain the correct posture, as the abdominal muscles are not strong enough. In that case, the best bet would be to allow the legs to come forward towards the face. To attain best results, performing Matsyasana immediately after it.

Benefits

    * Helps in proper thyroid functioning

    * Strengthening of abdomen

    * Stretches upper back

    * Increases blood circulation

    * Encourages relaxation

    * Accentuates the flow of blood and energy to the brain

    * Stimulates mental functions

    * Enhances memory and concentration

    * Relieve from some headaches

    * Cures dyspepsia, constipation, appendicitis, other gastro-intestinal disorders and

        varicose-veins

    * Supplies large quantity of blood to the spinal roots of the nerves

    * Stops loss of hair or premature graying

    * Enhances facial complexion

    * Helps alleviate rheumatism

    * Cures malfunctioning of the sexual organs

    * Sublimes emotions of depression and neurasthenia

    * Treats problems of insomnia

Limitations

There are some specific requirements for an aspirant to perform Ardha Sarvangasana. He/she should be in the best of health, before trying the asana. People suffering from cervical spondylitis, low back pain, inflammation of the throat, blocked sinuses and high blood pressure should not perform the asana. Also, people with heavy hips should not attempt the asana, as the entire weight of the body is borne by the shoulder blade.

Virabhadrasana

Procedure

Stand straight and balance your body weight on both your legs properly. Now, give mountain pose to both your feet together and hands at the side. Try keep your feet your feet 4 feet apart. Balance your body properly Now turn your right foot about 45 degrees to the left. Hold on this position. Then try to rotate your left foot 90 degrees to the left, so that it is positioned directly to the side. Now try to bend your left knee until your thigh becomes parallel to the ground Make sure you keep your knee either behind or directly over the ankle. Hold and balance yourself at this posture. Now gradually raise your arms over your head After you have both your hands straight upwards, gradually pull down your left arm and bring it parallel to the ears and pointing ahead. Make sure while your left hand is pointing forward, your right hand takes a posture aiming back. Now develop your focus on a particular point in front of you and breathe gradually. Take approximately 5 deep breaths at this position. Gradually bring your hands and legs to the normal position. Repeat few times.

Benefits

    *  Virabhadrasana brings flexibility to the entire body.

    * It helps in strengthening the lower torso and stimulates abdominal organs.

    * It also teaches your body balancing and coordination of body parts.

    * It also improves circulation and respiration process in the body.

    * Virabhadrasana is also good for improving concentration.

    * It also improves posture and energizes the entire body.

    * It is beneficial in carpal tunnel syndrome, flat feet, infertility, osteoporosis, and

       sciatica.

* Virabhadrasana is known to increase stamina.

Limitations

Avoid Virabhadrasana if you had a recent or chronic injury to the hips, knees, back or shoulders. Patients of hypertension should also not perform this Asana. Do not perform Virabhadrasana if you are suffering from diarrhea. People with spondylitis and slip disc should also not perform Virabhadrasana.

Uddiyana Bandha

There are a few important points to remember when beginning the practice of Uddiyana Bandha: perform it only on an empty stomach, and only after an exhalation, never before an inhalation. During the time you hold the bandha, also perform Jalandhara Bandha. Most experts recommend that you learn this bandha in a standing position, and only move to sitting after you've gained some experience. Similarly, wait until you've been sitting for a while before using this bandha during pranayama. T.K.V. Desikachar suggests that Uddiyana can also be learned in a supine reclining position (see the Variation section below).

A)

Stand with your feet slightly apart, eyes open. Different experts have different ideas about the proper way to perform this bandha. Here are four possibilities:

i) Practice with your torso rounded forward, knees bent, hands resting on your knees.

ii) Learn the bandha first with your torso rounded forward and then, after getting some experience, practice the bandha standing upright, hands on hips.

iii) Practice throughout with your torso upright.

iv) Start the practice with your torso rounded forward, perform Uddiyana Bandha, and then stand upright, with your hands on your hips (Iyengar).

B)

Inhale deeply through your nose, then exhale quickly and forcibly, also through your nose (or pursed lips). Contract your abdominal muscles fully to push as much air as possible out of your lungs. Then relax your abdominals.

C)

Perform what's called a "mock inhalation"; that is, expand your rib cage (thorax) as if you were inhaling, but don't actually inhale. The expansion of the rib cage (without the inhalation) sucks the abdominal muscles and viscera up into the thorax and hollows the belly (some teachers say to actively but slowly lift abdominals, or navel, toward the spine). Because you should always perform Jalandhara Bandha along with Uddiyana Bandha, come into Jalandhara Bandha at this point.

D)

Hold the bandhas for five to 15 seconds. Then slowly release the abdominal grip and inhale normally. Perform three to 10 rounds, depending on your capacity, with one or more normal breaths between each round.

1. This breathing practice can be strenuous and energizing.

2. It tones, cleanses and massages the internal digestive organs- leading to healthier digestion.

3. In yoga, engaging this bandha increases the power of the core. Thus, it becomes easier to hold many postures such as balancing postures like Ardha chandrasana- balancing half-moon and arm balances like bakasana- crow pose.

LIST OF ASANAS

Surya Namaskar

	Surya Namaskar means greeting or bowing the sun. Usually all sessions of Yoga asanas begin with the 'Surya Namaskar' or sun salutation. It nourishes and energizes the upper part of the body.

Utthan Pada Asana (Leg Lifting Posture)

'Utthan' means to raise up and 'Pada' means legs. In this posture the legs are lifted upwards. It strengthens the spinal code and removes disorders of the back.

Paschimothan Asana (The Forward Bend)

	Paschimothan Asana also known as touching toes posture, means stretching the back. It brings flexibility and corrects disorders of the spine.

Bhujanga Asana (The Cobra)

'Bhujanga' means serpent or snake. This asana is named after the king of the snakes, Cobra. It provides a youthful appearance and for women, makes child birth easy.

Salabha Asana (The Locust)

	'Salabha' or locust is a type of grass hopper. It is a reverse of cobra posture. It is strenuous and can be practiced in parts at the initial stage. It favourably activates all the organs of the lower part of the body.

Sarvanga Asana (The shoulder Stand)

'Sarva' means all and 'Anga' means body, so Sarvanga is the posture of the whole body. As the whole body weight in this posture rests on the shoulders, it is also called 'Shoulder Stand Posture'. It is a purifying, nourishing and energizing asana beneficial to the whole body.

Matsya Asana (The Fish Posture)

	Matsya Asana is so called because in its perfect posture, one is supposed to float like a fish in water. It is beneficial to perform this asana after Sarvanga Asana. It has corrective effects for the neck and shoulder troubles.

Dhanur Asana (The Bow Posture)

The body form in this asana resembles a bow or 'dhanur'. It is one of the best asana for activating and strengthening the joints of the body. It has some special benefits for women.

Hala Asana (Plough Posture)

	The plow or Hala Asana is an extreme forward bending exercise. It has some excellent benefits and occupies a very prominent place in asanas. It is a unique asana for gaining sexual powers.

Shava Asana (Relaxation Posture)

'Shava Asana' means posture of a dead body. Also known as 'Yoga Nidra' which means yogic method of sleep. It is an asana which claims to provide a satisfactory relaxation of both the body and the mind.

Kapalbhati Yoga Pranayama for Health & Healing

Kapalbhati is a highly energizing abdominal breathing exercise. Kapal  means forehead and Bhati means shining.Everyday who Practicing Kapalbhati leads to shining face with inner radiance. It Should be practiced empty stomach or 3-4 hours after meal (people with high blood pressure must not do it).Sit in a comfortable crossed leg posture, sukasana (using padmasana or vajrasana is the best) and keep your back straight. Rest your hands on the knees using gyana mudra or chin mudra.Inhale deeply trough your nose, this will expand you abdomen.Exhale using a great force so that your abdominal muscles contract to the maximum These exhalations are similar to your breath outs, but they should be forceful,Make sure while exhaling, the air should be pushed out of your lungs by contracting the diaphragm,After exhalation again do inhalation, but this time with out any effort. To do this just relax your lungs, they will automatically expand and fill with air,One cycle of Kapalabhati pranayama include one deep inhalation, then forceful exhalation and an effortless inhalation.A learner can practise up to three rounds, each with 15 exhalations. Small breaks between each round are allowed dominant inhalation through nostrils which results contraction of abdominal muscles and proper aeration to blood circulationSo in Kapalbhati more attention is to be given on act of forceful exhalation while the inhalation is passive, Silent and short, during abdominal contraction force is applied to the Manipura, Swadhisthan and muladhar chakra.Healthy person can practice it 10-15 minutes regularly.Patients with obesity, Vitiligo, leukaemias, breast carcinoma, Fallopian tube blockage, hepatitis etc. should practice it 20 minutes to half hour twice daily.In Kap-albhati while exhaling you are throwing all negative thoughts out and while breathing in all the positive thoughts get way to enter in mind, this makes mental wellbeing. Kapalbhati stimulates pancreas to release insulin thereby helps to control diabetes mellitus.By improving liver and spleenic functions it presents and cures hepatitis (A.B.C), Cirrhosis of liver and Anaemias. If done regularly it relieves constipation, acidity and anorexia etc.Regularize endocrine and exocrine systems being helpful in regulation of all glandular secretions it is highly effective in azoospermia, oligospermia and fallopian tube blockage etc.It also helps in eradicating cysts and tumours.The most common cause of backpain includes improper posture, weak muscles, emotional stress and psychological disturbances. Not only weak back muscles but weak abdominal muscles are the major cause of backache, especially it is compounded by protruding belly. A Distended abdomen pulls the buck forward, distorting spinal alignment and stretching the back-muscle resulting in spasm. Muscular spasms are also caused and aggregated by emotional stress Now how ''Kapalbhati'' helps in relieving backache is explained as Strengthen the muscles of the back and abdomen.Maintain and increase the flexibility of the muscle ligaments and tendons.  It improves posture. Increase bone density and strength.Kaplabhati helps in blood purification which provides glorious and lustrous skin. It also helps in curing skin disorder like psoriasis, eczema. Vitiligo, leucoderma etc. Thus, Kapalbhati prevents disorder and treats a wide range of physical as well as mental disorder but it should be practiced with rest.

Naadi Shodhana Pranayama

      Naadi shodhana means cleansing of channels in body. This Pranayama is helps by increasing the supply of oxygen in blood. This will relieve tension and refresh the whole body.


The Method:

1. Sit in padmashan
   
   
2. Sit straight with the back perpendicular to ground. Now bend your head forward so that chin touches the upper chest between collar bones. This is Jaaladar Bandha.
   
   
3. Hold the fingers of left hand in jnana mudra. Rest the wrist on the left knee without bending the arms. Close your eyes.
   
   
4. Form a fist of the right hand, open the thumb, ring finger and little finger. These will be used to close and control the breath in and out of right and left nostrils.
   
   
5. Close the left nostril with the right hand ring finger and control the outlet of right nostril with right hand thumb. The nostril opening should be touched and conrolled by the right thumb.
   
   
6. Exhale through the right nostril slowly and completely. The passage of air should be felt only upto the right palm. You should not force the air out hard.
   
   
7. Now start inhaling in a slow and steady manner through the right nostril and completely fill in the lungs. The opening of right nostril would be controlled by right thumb. The left nostril is completely closed by the right hand ring finger and little finger.
   
   
8. Once the lungs are full, close the right nostril using thumb. Release the ring and little finger so that left nostril is opened. Start Exhaling slowly and steadily till the lungs are emptied. Make sure you are not forcing out the air hard, it should be slow and steady. The time take to inhale should be the time taken to exhale.
   
   
9. One pair inhalation through right nostril and exahalation through left nostril, Completes this pranayama. You could inhale using the same nostrils you have exhaled after each cycle so that there is no stain on heart or breathlessness.
   
   
10. Repeat the cycle for 6 to 8 times.

Asana And Pranayama

As per my knowledge  Yoga, Asana does not mean a specific posture, but means sitting. It means, mainly, sitting for meditation. Asana means a meditative seat.The way in which you sit for meditation should be such that the body is motionless and steady and it should not cause any discomfort to the body; otherwise, it cannot be maintained for a long time.When the posture is comfortable that you can maintain it for a long life.Maintaining the Asana for a long time is of paramount importance to facilitate proper meditation. Yoga is science and it help to prepare the person for meditation physically and mentally.So, a comfortable posture is a very important thing.Each Yoga teacher likes to think that he has discovered many of these forgotten postures and so there are Yoga teachers who have produced books containing 200 postures, 250 postures and so on.As per basic Yogasana book has mentioned this fact steady posture, the practitioner develops Titiksha, the power of endurance.

Follow this tips when practicing yoga poses

* Which appropriate to your mood and energy level,always choose that. * Begin with gentler poses and work up to stronger ones. * Breathe evenly through the nose throughout the postures. * Never rush into and out of a pose. * Never strain in a pose - if it hurts, stop. * Don't habitually practice in front of a mirror. Focus on how the pose feels, not what it looks like. * The postures should be both steady and soft.