This text is meant for Yuj students. It is used as support material for Yoga lessons. Instructions by a qualified teacher are essential.
Yuj recommends the 12 basic Sivananda asanas. For details please refer to: http://www.sivananda.org/teachings/asana/exercise.html
For more illustrations
and extensive explanations please refer to one of the many good books around (see
literature list) or to the general posture index on http://www.santosha.com/asanas/index.html
Alway start every session with some sun salutations. Either the sivananda version or the Lysebeth version (Sunexercise)
Traditionally, Yogis practice Surya Namaskar, the sun salutation, before the Asanas. Although there are many Asanas (8,400,000 according to the scriptures) the practice of the 12 basic postures brings out the essence and all major benefits.
Sitting postures for meditation and Pranayama include the Padmasana, the lotus pose.
Always end every session with proper relaxation in Savasana, (Corpspose). Meditation could follow the exercises.
Relaxation
Savasana |
1.
Lay down face up
2.
Let the air flow to the belly
3.
Relax feet and legs
4.
Relax hands and arms
5.
Relax shoulders
6.
Relax neck and face
7.
Relax upper and lower body and back
8. Imagine the relaxation to deepen with breath flowing out
8.
Let the air flow freely in and out for some minutes
Meditation
|
1.
Sit in a comfortable position, maybe use pillow
2.
Make sure not to get cold, use blanket if needed
3.
Back straight, neck and head straight
4.
Gently pull back chin a little towards the breast
5.
Bring attention to the breathing
6.
Follow breathing in and out without changing or forcing
7.
Just follow the breathing while thoughts come and go
8.
A gentle smile inside might help
9.
Again and again bring back the attention to the breathing
10.
Do this for 10, 20, 30 or 40 minutes
