Yoga Asanas To Help You Burn Your Belly Fat 

 Best 6 Abdominal Postures

How To Do Best Top 5 Supine Postures |  Action | Benefits

1. Shavasana 

 2. EKAPADA UTTANASANA

  3. Uttanapadasana 

4. Naukasana

 Viparit Naukasana

5. Greevasana

 Unique Best 7 Sitting Postures

           YOGA SE HE HOGA

 1. Padmasana 

The Padma means lotus.  Since the body acquires a lotus-like shape while doing this asana, this asana is called 'Padmasana'.  This seat is also called 'Kamalasana'.  This is the right seat for meditation and chanting.  This asana is equally beneficial for both men and women.

 Action:

 (1) First sit on the ground with both legs extended.  Then place the right foot on the left thigh and the left foot on the right thigh.  For many, it is easier to place the left foot on the right thigh and then the right foot on the left thigh.  Of course, it will work.  

(2) Then place the left hand on the left knee and the right hand on the right knee, connecting the thumbs and forefinger of both the hands as shown in the picture.

(3) Keep the spine and head in a straight line. 

(4) It is possible to keep the eyes closed or open. 

(5) Initially stay in this position for one to two minutes for a few days.  Gradually increase the time according to your strength.

Note:

 Some may bring a single leg closer to the thigh;  They should give up persistence and practice daily.  In a few days, they will be able to do this seat easily.  The seat is used. 

 Benefits: 

(1) This posture for chanting, pranayama, Dharana, meditation, and samadhi 

(2) makes the endocrine glands functional.

(3) Diseases like asthma, insomnia, and hysteria can be cured by this asana.  This seat is a boon for those who suffer from insomnia.

(4) Body fat is reduced and vitality is increased. 

(5) Practicing this asana can inflame the stomach and increase appetite. 

 2.  Baddha Padmasana 

This is the same type of Padmasana.  'Baddha Padmasana' is not for meditation;  But to improve health, to make the body strong and healthy. 

Action:

(1) Since it is arduous, those who cannot do this seat should not be disappointed;  however, keep trying with perseverance and perseverance. 

(2) Then with both hands behind the back, hold the right foot with the right hand and the toe with the left hand. 

(3) In the beginning, it will be difficult to hold the thumb for a few days.  If this happens, bend forward and hold the thumb and then sit in a tightly tied Padmasana.

(4) Keep breathing slowly while doing asanas.  This asana should usually be done for one to ten minutes.

Benefits:

(1) In this asana, the emphasis is placed on both the knees as well as the joints of the knees.  This makes the joints stronger.  

(2) The soles of both feet get enough exercise. 

(3) By doing this asana, the weakness in the spinal cord gradually disappears;  Also, the knee joints become flexible and the pain of joint pain disappears. 

(4) Deficiencies in physical binding are eliminated.  

(5) Waist defects disappear. 

(6) Indigestion, flatulence, abdominal pain, etc. are cured. 

(7) The benefits of Padmasana are also obtained by doing this asana. 

                                                       Parvatasana

This asana is also called 'Viyogasana'.  This is because it mainly involves the compound technique.  This seat should be done by healthy people only.  

Action: 

(1) First sit in Padmasana. 

(2) Slowly raise both hands.

(3) Then keep both hands in a bent position. 

(4) Both hands should be in a completely stiff position.

(5) Continue breathing slowly. 

(6) Initially sit in this position for one to two minutes.  Then gradually increase the time.

 Benefits:

(1) Since both the hands have to be placed on the mountain seat in this asana, the speed of oxygen increases.

(2) While doing this asana, one should regularly do sunbathed or anulom-vilom pranayama for fifteen minutes.  It cures lung, stomach, and spinal disorders. 

(3) Hand muscles get good exercise.

(4) There is a good increase in respiratory capacity. 

(5) If there is swelling in the spine (spondylitis) this posture gives relief, the swelling decreases. 

 4. SWASTIKASANA

 In this Swastikasana, both the legs are placed one on top of the other so that their shape resembles that of a swastika.  That is why this asana is called 'Swastikasan'. In Indian culture, 'Swastikas' is considered a symbol of purity and purity. 

Action:

 (1) Sit on the ground with both legs extended.

 (2) Bend the right leg at the knee.  This should be done so that the heel is placed in the groove of the left thigh.  Keep the sole of the right foot firmly in the left thigh.

 (3) Bend the left leg at the knee and place it in the groove of the right thigh. 

 (4) After this, the thumbs of both the hands should be connected with the index finger and the right hand should be placed on the right foot and the left hand should be placed on the left foot as shown in the picture.

 (5) Keep the spine and head straight, keep the eyes closed or down.

 (6) initially sit in this position for one or two minutes, then increase the time.

Benefits:

 (1) This seat is easy to do and is useful for concentration 

 (2) It can be used for pranayama and meditation. 

 (3) This seat is useful for reducing body obesity. 

 (4) It is also useful in maintaining a stable body temperature. 

  5.  Yoga Mudrasana 

This mudra is very important in yoga practice.  That is why this asana is named 'Yogamudrasan'.  Yoga Mudrasana 

 Action:

 (1) First sit in Padmasana,

 (2) Bring both hands back and hold the wrist of the other hand with one hand.

 (3) Leave the body loose.  Slowly bend forward and lean on the ground.  

 (4) Stay in this position for a while.  

 (5) Lift the head.

 (6) Exhale while bending forward (laxative) and take special while lifting the head (supplement).

  Note: 

Although its traditional name is Mudra, it is considered as Asana. 

  Benefits: 

(1) This asana gives a good massage to the abdomen and abdominal organs.  This is a useful seat to get rid of indigestion and other stomach ailments.

(2) This seat stretches all the nerves in the spine to a reasonable distance from each other.  Therefore, the spinal cord passing through it is clean and light. 

(3) It reduces belly fat. 

(4) This yoga posture is useful for Kundalini awakening. 

(5) This yoga posture makes the abdominal muscles and abdominal organs healthy and efficient.

(6) This yoga posture is useful in case of loosening of the abdomen, as well as if the abdominal organs are sliding down, to bring them back to their original position and make them proportionate.  Therefore, this yoga posture should be practiced regularly and for a long time.  

 Is a form of Padmasana itself.  In this asana, the paws of both the hands have to be raised on the body by leaning on the ground and with the emphasis on the hands, hence this asana is called 'Utthit Padmasana', 'Lolasana' or 'Zulasan'.  In this asana, the weight of the body is to be lifted equally on both hands.  That is why this seat is a little more difficult than Padmasana.  Hiatal Elevated Padmasana 

(1) Sit in Padmasana position. 

(2) Keep the palms of both hands on the ground on both sides. 

(3) Slowly lift the body.  Don't let the body jerk at all.  Also, the body should not tremble.

(4) Hold your breath as long as you can.  Exhale while restoring the body.  While doing this asana, the hands of the new learner tremble due to weakness;  But they should not give up.  Do this asana regularly.

 Benefits: 

(1) This asana strengthens the joints and muscles of the hands. 

(2) Weakened intestines become stronger.  It also cures disorders such as constipation, indigestion, nausea, excessive sleep, and nerve impurities. 

(3) Regular practice of this asana ignites gastritis.  The mind remains happy and the body becomes healthy. 

7.  Kukkutasana 

The Sanskrit word 'Kukkut' means 'cock'.  The body shape in this asana looks like a hen, so it is called 'Kukkutasana' 

                     Kukkutasana

 Method:

 (1) Sit in Padmasana position. 

 (2) Then place both hands in the pots up to the corners as shown in the picture. 

 (3) The fingers of the hands should be on the front side, so that the paws of both the hands should rest on the ground.

 (4) Breathing in the lungs, body up to the ground, breathing should continue as usual.

 (5) In the position of Padmasana, if the legs are raised a little, then the hands behind the steps can be easily put, but a little difficult for a fat man to do this mother 

 (6)  The duration of the position should be 10 seconds, increase it to one minute.

 Benefits:

(1) All the benefits of elevated Padmasana are also from this asana, also, the disorders removed by elevated Padmasana are removed.

(2) This asana is very useful for those who have less stomach.  Beneficial, 

(3) Discomfort such as restlessness, abdominal pain, and laxity in women during menstruation are eliminated by this asana, 

(4) In this asana, the hand gets enough exercise, so the three main joints of the hand - wrist, elbow, and shoulder become healthy, 

 (5) This asana increases enthusiasm in the body and keeps the mind happy. 

 (6) Improves physical and mental balance. 

THIS PURIFICATION  OF THE BODY: SHATKARMA THROUGH YOGA  

Erestarting the practice of yoga, pranayama, and meditation, it is not only important but also very important to detoxify and purify the body.  There are many causes of toxins in the body.  Ignoring these toxins, not trying to get them out of the body, does not bring the expected benefits from yogasanas or pranayama.

Yoga has prescribed six types of purification: 

(1) Neti (2) Dhauti (3) Nauli (4) Basti (5) Tratak and (6) Kapalbhati.  

Brief information about these purifications is given below: 

(1) Neti: There are mainly two types of Neti - 1. Janet and 2.  Sutraneti.  

Finally, sneeze 15-20 times (expelling strong air from the nose) and expelling the remaining water in the nose.  Thus, a dry nose is extremely necessary.  

*** Note:

 (1) If the water in the nostrils gets into the mouth, spit it out, do not swallow it. 

 (2) It is natural for the nose to catch fire once or twice during watering, learning, and tears in the eyes.  But in a couple of days, you will get used to it.

 ** Repeat: This action should be done once a day, usually in the morning.  If you have a cold or stuffy nose, you can use Jalneti two or three times.

 **** Benefits: 

(1) Keeps nose clean.

(2) The nerve endings of the nose become efficient.

(3) Cold, sinus problems, headaches, and migraines are the panacea. 

(4) Pranayama can be done well after performing Jalneti.  

(5) Nasal warts disappear.  

(6) Keep the eyes clean. 

 *** Remember:

 If you have a chronic complaint of nasal congestion, you need the advice of a proper guide.  Action should be taken according to their advice. 

 2. Sutraneti : Sutra is a thread. In this experiment, a cotton thread is tightened with wax and inserted through a nostril.  So the other end of the thread comes through the throat into the mouth.  The thread is pulled out of the mouth.  Nowadays a thin rubber tube is also used instead of thread.  It can be obtained from any pharmacist.  The hose is inserted through a nostril and pulled out of the mouth.  Thus one end of it would come out of the nose and the other out of the mouth.  Hold both ends and move the tube back and forth.  Do this pulling action 30 to 50 times.  Take the tube out and repeat the same action through the other nostril.  Sutraneti should be done after Janet.

Note: 

(1) Slowly slide the rubber tube through the nostril. 

 (2) Practice under the guidance of a suitable instructor.  One can do it twice a day.

  **** Benefits: 

(1) Bleeding from the trachea, various muscular obstructions, and general form of inflammation are removed and the closed passage of the trachea is opened. 

 (2) A person who has been suffering from nasal congestion for many years also benefits from Sutraneti. 

 (3) The general benefits of water netting are also due to the formula. 

 **** (2) Dhauti: Among the various types of dhoti, here

1.  Vaman Dhauti (Kunjal Kriya) and 2. Varisar Dhauti   (conch washing) is introduced here. 

 **** 1.  Vaman Dhauti: Take two liters of lukewarm water.  Add three to four teaspoons of salt.  Drink six to eight glasses of water.  As soon as you feel nauseous, bend down and put the middle three fingers inside your mouth, and press on the very inside of the tongue.  Immediately vomit and water will come out.  Put your fingers in your mouth and keep vomiting until all the water in your stomach comes out.

Note: 

(1) Vomiting should be done in the morning when the stomach is empty.

 (2) In this action it is very important to drink plenty of water. 

 (3) Fingernails should be trimmed before performing this action. 

 (4) Do not eat for half an hour after vomiting.  

 (5) People with intestinal ulcers, high blood pressure, heart disease should not experiment with vomiting.

  **** Repeat: 

This action should be done about once a week.  

**** Benefits:

 (1) The organs of the digestive system become efficient. 

 (2) This experiment removes impurities, bile, acid, and gas from the stomach. 

 (3) Vomiting is a significant benefit in diseases like indigestion, chronic cold, and asthma. 

*** 2.  Varistor Dhauti: Varisar Dhauti is also known as 'Shankha Prakshalan'.  This is a great way to clear and clean the entire digestive tract from the mouth to the anus.  Take a bucket of lukewarm water to drink.  Add a little salt.  Try to keep your mind calm and healthy.  Drink two glasses of water quickly.  Then do each of the following five seats eight times.

Tadasana 

*** Method: 

Stand at a distance of half a foot between two legs.  Engage the fingers of both hands and move both hands upwards as shown in the picture.  Lift the heel and bend the neck back and look at the fingers.  Pull the body upwards.  Let the body stay in such a stretched position for a while and then slowly return to the original position.  Do this seat eight times.

2.  Oblique Tadasana: 

**** Method: First of all, stand in the state of Tadasana.  Lean the body first to the right and then to the left, keeping the heel of the foot raised above the ground.  The body should be bent mostly from the waist.  Do this seat eight times on each side.

 **** 3.  Kati Chakrasana:

 Action: Stand at a distance of about two feet between the two legs.  Raise both hands in a line parallel to the shoulders.  Now turn right from the waist in the same position.  Place the left hand on the right shoulder.  Then move the right hand (as shown in the picture) behind the back.  Then bring the body back to its original position and then do the same action by turning to the left, do this asana eight times on each side.

 **** Kati Chakrasana

4.  Tiryak Bhujangasana: 

Italic Bhujangasana 

**** Method: Lie on the ground.  Keep the palms of the hands close to the shoulders.  Then lift the torso and head with the help of back muscles.  Try to give the least weight on the arm.  Then turn the head and torso to the right and look at the heel of the left foot.  Then turn the head and torso to the left and look at the heel of the right foot.  Then return to the original position.  Do this seat eight times. 

 **** 5. Udarakarshanasana :

 Abdominal Asana 

*** Method: First bend both knees and sit on the ground.  Place the paws on both knees.  Then place the left knee on the ground and lift the right knee (as shown in the picture).  Turn the torso as far to the right as possible and look back to the right.  Return to the original position.  Then do this seat on the other side as well. Do this seat eight times on each side.

  ** By sorting the asanas given above, certain muscles in the intestine and anus (sphincter muscles) gradually relax.  As a result, saline water taken orally starts moving to the anus with food and feces in the stomach. 

** Drink two glasses of water again and do the above five asanas eight times.  

** Now go and sit in the toilet.  Do not force the stool to come out, leave the abdominal muscles loose.  If you have not defecated, wait a minute and come out of the toilet.  Do not push to defecate.

 ** Repeat this action.  Drink two glasses of water, go to the toilet again with five seats.  Eventually, defecation begins.  Initially, there will be very thick and then thin stools. 

 ** Drinking water over and over again, sitting on the stool, and going to the toilet will eventually cause only water to come out through the anus, which means that the entire digestive tract from the mouth to the anus is cleared.  It only takes 16 to 20 glasses of water to reach the final state of excretion of water from the anus.  As the experiment of Varisar Dhoti is tiring, after its completion 45 to 60 minutes of inhalation and complete rest. 

** Note:

 (1) Varisar Dhoti experiment should be done on an empty stomach after completing the competition.

 (2) This experiment should be done under the guidance of an experienced yoga teacher.

  (3) People with stomach or intestinal ulcers should not do this experiment.  Those who have high blood pressure, kidney, or circulatory disorders, should do this experiment under the guidance of an experienced yoga teacher.

Repeat. 

 This experiment should be done once in two to three months.  If need be, the seeker should perform the action of 'Lapu Shankha prakshalan' in the days of Peter.  This involves drinking two glasses of water and turning the upper seat three times.  This experiment results in a run and a small amount of water immersion;  There is also a large amount of urine. 

 ** Benefits 

(1) The experiment of hereditary grandchildren brings relief to all the organs of the digestive system.  This makes the organs beautiful and increases their efficiency.

  (2) Inherited dhoti is an elixir for chronic constipation, acidosis, flatulence, indigestion, and other digestive ailments. 

 ** (3) Nauli: 

Nauli is an exercise for the abdominal muscles.

  ** Nauli ** 

Method: Stand with a distance of about one foot between the two legs, bend forward a little and bend the legs slightly at the knees, slightly above the knees, place the palms of the hands-on the thighs, take a deep breath.  Then slowly exhale and pull the abdomen towards the back.  This is called 'Uddiyan bandh'.  Now the palms of the hands pushed the abdominal muscles downwards, pressing against the thighs.  This means that the vertical muscles in the middle of the abdomen will swell and swell.  This is called 'Madhyam Nauli'.  Stay in this position, to the best of your ability.  Then breathe slowly and release the abdominal muscles. By exerting too much pressure on the right or left thigh during this experiment, only the right or left side muscles can be brought forward, respectively.  These conditions are called 'South Nauli' and 'Left Nauli' respectively.  This action is called 'Nauli-chain, 

** Note:

(1) Nauli's action should be done on an empty stomach after the competition.  

(2) First, master the flight.  Then learn to drive the middle navel, south navel, left navel, and finally navel. 

(3) The flight should continue while experimenting with naval. 

(4) This requires the guidance of an experienced yoga teacher. 

(5) People who have pregnancy, high blood pressure, heart disease, or severe digestive disorders should not do nauli. 

** Repeat: 

Every morning.  

(1) Nauli gives exercise to the abdominal organs.

(2) Unnecessary fat accumulated on the abdomen is removed.

(3) The feces left in the intestines start moving towards the anus.  Nauli is an effective treatment for chronic constipation. 

 ** (4) Basti: 

In Basti, the intestines are cleaned by pouring water into the intestines.  Stand (or sit in Utkatasana) in a tank, river, or pond to get water up to Bembi.  Then experiment with Nauli in the middle.  As soon as you do this, water starts to rise from the anus to the large intestine.  So when you run out of breath (that is, when you have to release the navel), close the anus with your finger.  So the water will not go out.  Do the middle navel again and remove the finger from the anus.  Water will start rising in the intestines again.  Doing this 5-7 times can cause a lot of water to rise in the intestines.  If possible, navigate and hold the water again for a while.  Finally, get out of the water and go to the toilet and defecate.

Note: 

(1) This experiment requires the guidance of an experienced yoga teacher. 

 (2) The experiment should be done on an empty stomach and early in the morning. 

 (3) People who cannot experiment with Nauli should get the benefits of Basti through Enema.

  ** Benefits: 

(1) The feces accumulated in the large intestine is washed away due to the experiment of Basti.  Thus, Basti is an effective remedy for constipation. 

 (2) Basti makes the intestines more efficient. 

 ** (5) Tratak: The act of keeping an eye on a particular object is called 'Tratak'.  

Action: 

Sit in Sukhasana as shown in the picture.  Place a burning candle or a small picture or a black dot one and a half to two feet from the face.  Keep your eyes loose and keep your eyes fixed on the object.  Don't move your eyelids.  If your eyes are tired or watery, close your eyes and then imagine the object in your mind.  After a while, open your eyes and repeat.  Do this experiment 4-5 times.

Note: 

(1) If the stroke is not done properly, eye damage is required.  There is a possibility.  Therefore, for this experiment also, under the guidance of an experienced teacher

(2) choose a place where there is not much wind and it is dark. 

 ** Repeat: once or twice a day.

 ** Benefits: 

Tratak This type of exercise strengthens the eyes and brightens the vision.  Indirectly the brain has a good effect on the mind.

 ** (6) Kapalbhati:

 Kapalbhati is the act of brightening the forehead, head, and brain.

  ** Method: 

Sit in Sukhasana or Padmasana for Kapalbhati.  Keep the body stiff.  Place the palms of the hands-on the knees.  Perform breathing in a specific way.  Breathe fast.  Then pull in the abdominal and pelvic muscles and exhale vigorously.  Do these actions quickly (at a speed of 60 to 120 per minute).  After one or two minutes, stop experimenting with Kapalbhati and then do your breathing speed as usual, i.e. as usual. 

** Note: 

(1) Keep Kapalbhati steady while experimenting with Kapalbhati.  

(2) The stomach should be empty while performing this experiment. 

 (3) This experiment should not be done by people with high blood pressure or heart disease. 

 ** Repetition: Before daily pranayama.

  ** Benefits: 

(1) This experiment gives good benefits to the respiratory system.  The purification of the blood begins to take place at a rapid pace.

 (2) Practicing Kapalabhati keeps the brain calm. 

 (3) Kapalbhati provides adequate oxygen to the body.  

 (4) Kapalabhati is useful for the health of the spinal cord. 

 (5) Kapalbhati is an excellent tool for muscle training. 

 (6) It increases blood circulation. 

 (7) Kapalbhati is also used for inflammation of the stomach and relief

Introduction to Yoga | Meditation

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Yoga Se Hi Hogan

 Yogasane: Importance, Rules, and Classification 

One act of keeping the inner and outer parts of the body healthy, that is, 'Yogasanas', as long as these parts are not healthy, no work can be done well because body and mind are closely related to each other.  If one of these is neglected, the other will not be able to stay healthy, so, thousands of years ago, the Greeks recognizes 'A sound mind in a sound body, and this whole method of teaching was based on this principle.  

The excrement and waste products produced in the body due to daily movements and food are excreted from the body in seven ways as follows: (1) Left-right nostrils (2) Left-right eye (3) Left-Right ear (4) Mouth (5) Anus  (6) through the genitals and (7) through the skin.  If these seven ways of excretion are not excreted adequately and regularly from the body, then many types of diseases are possible.  Due to yogasanas, defects like excrement, etc. are regularly excreted from the body in the above seven ways and thus the body remains completely healthy. 

 Importance of Yogasana: Yogasana method is more beneficial than other methods of exercise.  The reasons for this are as follows:

 (1) In other forms of exercise, the internal organs of the body do not get the proper amount of exercise;  But yogasanas also provide adequate exercise to the internal parts of the body.  As a result, a person can live a long and healthy life due to yogasanas.

  (2) Yoga requires very limited space and limited resources.

  (3) Other exercise methods often require a partner, but in yoga, a person can do asanas alone.

  (4) Yogasanas have more effect on the human mind and other senses than any other form of exercise.  That is why the inner strength of the human mind develops, which can control the mind and the senses.

  (5) There is no need for more food in Yogasana.  So there is no special cost.

(6) Due to yogasanas, feces and other wastes are properly excreted from the body. As a result, the body's immune system is strengthened and the body becomes immune.

 (7) Yogasanas make the body flexible. It creates excitement in the body, increases the power to work, and brightens the radiance of man.

 (8) Blood in different capillaries of the body can be purified through different yogasana.

 (9) Yoga and Pranayama increase blood circulation and purify the blood to a great extent.

 (10) The youth and health of a person depend on the flexibility of the spinal cord. We can keep the spine flexible with the help of asanas.

 (11) Yoga uses very little energy; So don’t feel too tired; Therefore, yogasanas are called 'non-violent actions'.

 (12) Yoga makes a person charismatic.

 (13) Yogasanas bring peace of mind and increase mental strength and develop intellect.

 (14) Through yogasanas, different glands in the bodywork and the right amount of saliva are produced in those glands. This sava is mixed in the blood and balanced development of the body takes place.

 (15) Yoga and pranayama can cure constipation, flatulence, diabetes, high blood pressure, hernia, and headaches.

 (16) Physical and mental development are achieved through yogasanas; Apart from that, spiritual development is also possible.

 (17) Older men and women can also do yoga. This exercise method is all Indian. This method has been adopted by our sages for thousands of years. Therefore, they could live a long and healthy life. 

 (18) Yogasanas strengthen the heart and spinal cord and increase their efficiency. The mind gets satisfaction and peace.

(19) Regular practice of yogasanas gives more relaxation to the body and mind in less time.  Properly covered, it will withstand plenty of adverse conditions. 

 (20) There is no impurity in the body of a person who practices yoga regularly.  As a result, her mind is always calm and happy.  Useful Instructions To get the expected benefits from Yogasanas, 

It is advisable to follow the following instructions:

 (1) Yoga should be done in the morning after defecation.  Better if you can do yoga after bathing;  Because after bathing the body becomes light and happy.  So the seats can be done easily.  If you want to take a bath after yogasanas, use hot water instead of cold water.  Yoga can also be done before dinner in the evening.

  (2) The place to do yoga should be flat, clean, well-ventilated - light and quiet. Sataranji should be done in such a place and yoga should be done on it.

  (3) When doing yoga, dress according to the season.  Diapers, panties or shorts for men and Punjabi dress or slacks for women are more suitable.

  (4) Do not speak while doing yoga.  The person doing the asana should focus on the breathing as well as the part of the body where the pressure is on.  If you do yoga with concentration, the physical and mental benefits are greater.

  (5) Before starting yoga, the body and mind should be calmed (stabilized) by breathing. 

 (6) Even some compound actions that may seem difficult at first may be achieved with regular practice.  The seeker must decide for that.

  (7) Yogasana is a non-violent form of action;  So, do not do asanas by jerking or pushing the body. 

 (8) The practice of yogasanas should be gradually increased.  Doing so makes the body flexible and can achieve the full position of the seat in a short period of time.

(9) Regularity is required in practice. Irregularities can cause damage.

 (10) Yogasana is a science-based process. It is related to the inner and outer parts of the body. Therefore, one should learn under the guidance of a knowledgeable person and then do yoga.

 (11) The one who does yoga should eat light food as much as possible, so his body will also remain light.

 (12) Yoga should not be done when there is a lot of fever, or when the body is diseased. Women should not do yoga after four months of pregnancy, as well as up to three months after delivery and during menstruation. Women-seekers should not do yoga, which puts full weight on the muscles of the hands, without any practice.

 (13) The number of yogasanas and the time allotted for them should be gradually increased. Do not insist on doing too many seats on the first day.

 (14) Do not make any haste incoming from the initial position of any yogasana to the final position and from the final position to the initial position. 

 (15) After doing yoga, breathe for a while. Shavasana is a complete seat. As a result, fatigue in the body disappears and energy is transmitted.

 (16) If you do not feel tired after doing yoga, your body feels light, and your energy to work increases, then it should be considered that you can do yoga well. 

 (17) Yoga should not be done with a sense of competition or a desire for ostentation. There is no benefit from such yogasanas.

 (18) Impulse of urine and feces should not be stopped before, during, or after doing yoga.

 (19) The mind must be calm while doing yoga. 

 (20) If for some reason yoga has been discontinued for a long period of time, then it should be started slowly while starting again. Then gradually increase it.

(21) While doing yoga, it is necessary to do yogic actions with certain bows.  Information on this sequence should be sought from an informed person.  In general, the practice of yoga should go from the gross to the subtle.  Thus the compound purification should be done initially.  Then practice yoga, mudra and pranayama.  Lastly, sit for chanting and meditation.  Not only this, with the help of yoga you can do wonders. 

 (22) Yoga should be done with full faith, from the heart.

  Classification of Yogasanas To make yoga easier to understand and to be practiced better, Yogasanas have been classified in this book as follows:  

(1) Seated seats

 (2) Leaning on the ground 

(3) Leaning on the ground (4) Seats on the hands (5) Seats on the knees (6) Seats on the feet (7) Seats on the head.

Introduction to Yoga | Meditation

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A very short introduction to yoga 

  Introduction to Yoga

 The practice of practicing yoga has been going on in India since time immemorial.  Thousands of years ago, our sages had designed yoga with a sense of public welfare.  The nature of yoga is extremely broad.  That is why it cannot be tied to anyone's definition. 

 Yoga is the original Sanskrit word and is derived from the root 'Yuj'.  It means to put together.  Yoga unites the soul and the Paramatma.  Yoga is efficient.  It is considered to be a means of controlling the emotions of the mind and attaining the truth.  Yoga is a perfect science for balancing the human personality.  Yoga is as ancient as the Vedas.  Yoga is also mentioned in Vedanta.  Yoga is a living science.  Yoga is also called the 'Science of Spirituality.  

In 'Yogasutra', Maharshi Patanjali has explained the eight limbs of yoga for the purification of body, mind, and soul.  It is also known as 'Ashtanga-Yoga'.  These eight limbs are - (1) Yama (2) Niyama (3) Asana (4) Pranayama (5) Pratyahara (6) Dharana (7) Dhyana and (8) Samadhi.  A brief interpretation of these organs is as follows :

(1) Yama: 'Yama' means restraint.  Restraint means not doing certain things.  There are five Yama - Ahimsa, Satya, Asteya, Brahmacharya, and Aparigraha.  Non-violence means not hurting any animal with the mind, read, and action.  A person who practices yoga should practice non-violence.  What is thought in the mind, what the mind knows, what the eyes see, what the ears hear, is called 'truth'.  Truth is the nature of life.  Real spirituality is the search for the ultimate truth in life.  Truth cannot be achieved by untruth.  Therefore, a person who practices sadhana must follow the truth with his mind, words, and deeds.  'Asteya' means not to steal my mind, word, or deed and not to be greedy for another's wealth.  'Asteya' applies not only to wealth but also to rights, ideas, honor, and prestige.  Asteya is also important in terms of mental purification and social happiness.  All Yogasana - Pranayama and stay healthy with the senses Subject - to keep restraint on disorders, that is, 'polygamy'.  Both yoga and bhoga are contradictory.  Yoga cannot be done with lust.  'Abstinence' means renunciation of luxuries and hoarding. 

 (2) Rules: There are also five rules - defecation, contentment, penance, self-study, and meditation on God.  'Defecation' means purity of body and mind.  Yoga sadhana requires both internal and external defecation.  Satisfaction is the name given to the quality of being happy in both favorable and unfavorable situations.  Santosh is the name of the greatest happiness.  Contentment is man's greatest treasure.  The name of the physical and mental means of enduring the events of happiness and sorrow is 'Tap'.  The exchange of thoughts for the purification of thoughts and the acquisition of knowledge is called 'Swadhyaya'.  Devotion to God by the mind, read, action, and dedication of all our deeds to God is called 'meditating on God'.  Surrendering to the Lord brings peace of mind and peace of mind.  Surrendering to the Lord builds confidence.  Divya experiences such bliss and realized our pettiness.  It destroys a person's pride and arrogance.  He saves from the destruction that pride can cause.

  (3) Asana: This is the third step of Ashtanga Yoga.  From this, it should be clear that asana is not complete yoga and is not the final state of yoga.  But this is an important part of complete yoga, by the practice of which the seeker can prepare for his highest (and perfect) study. 

 In Maharshi Patanjali's 'Yoga Sutra', the seat is called 'Sthirasukhm asanam'.  This means that the position of the body in which the body remains stable and the mind feels happy is called 'asana'.  Asanas purify the pulse, increase health and inspire the whole mind.  Doing regular asanas in this way makes the body powerful for yoga.  There are many types of seats.  But in the present book, there is a discussion about the seats that will be useful for the health of the common man.

  (4) Pranayama: Pranayama has a special and important place in terms of compound actions.  Pranayama literally means 'control of the soul'.  That is, the purpose of pranayama is to stimulate, transmit, regulate and balance the life force in the body.  That is why a pranayama is an accurate tool. The way a bath is needed to keep the body healthy, clean, and pure;  Similarly, pranayama is required to keep the mind clean and pure. 

 (5) Pratyahara: The stage in which the senses become free from external objects and become introverted is called 'withdrawal'.  This calms the seeker's fickle mind and voluntary senses.  Withdrawal can completely control the senses.  The immense power of the Lord is realized and the seeker is absorbed in the footsteps of God. 

 (6) Dharana: Concentrating the mind in the idol of God or in a particular place is called 'Dharana'  The seeker can succeed in concentrating the calm mood in any one place by holding, 

(7) Meditation(Dhyana): Keeping the mind constantly engaged in the specific place where the mind is to be focused by holding, is called 'Dhyana'.  Through meditation, the defects of Rajas and Tamas in the mind are destroyed and Sattvic virtues are developed.  The practice of meditation awakens the conscience to discern true-false, good-evil.  The power to see with a neutral feeling is created everywhere. 

 (8) Samadhi: When the seeker is only aware of the nature of the goal, then the seeker enters the state of 'samadhi' from the state of 'meditation'.  Thus, after attaining the state of samadhi (meditation), the seeker becomes engrossed in the 'self' for the attainment of his goal.  Worldly temptations and anxieties distract the leopard;  So the seeker should increase the concentration of the leopard by staying away from these distractions;  Because the ultimate limit of meditation is 'Samadhi'.  The first five organs of yoga - Yama, Niyama, Asana, Pranayama, and Pratyahara are called 'External Yoga';  So Dharana Dhyana and Samadhi are called 'Internal Yoga' or 'Samyam'. 

 If all these eight organs are used with a conscience in life, then a person develops the noble virtues of piety, virtue, and virtue.  At the same time, man progresses mentally, physically, and spiritually and attains perfect physical and mental health.

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