Traditional Yoga Module 1

Youtube Video Channel: Traditional Yoga Module 1 Playlist

TY Module 1 consists of the following. Click below to learn more about each of them:

1. Surya Namaskaras

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2. Standing Postures

   Utkatasana :Variant 1: Sitting in chair position keeping thighs parallel to ground.
   Variant 2: Sitting in chair position in exhalation and standing in inhalation (5 to 7 times),
   Variant 3: Splitting feet in to V-shape with heels touching together, then sitting and standing (5 to 7 times).
   

   Veerabhadrasan-III : Balancing posture. Standing on right leg and extending right hand into front and left leg on to back parallel to the ground. Repeat the same on other leg too.
   

   Parsvakonasan: Keep right foot away from left with knee in perpendicular to the floor and inhale lift your left hand and in exhalation bend such that whole body is bent in 45 degrees sideways with force acting on right thigh and leg. Repeat the same other side.
   

   Parvrittha Trikonasan: Split legs far apart and bend forward and touch toes with opposite hands.
   

   Prasarita Padottanasana: Split legs apart bend forward in exhalation and touching head to the floor and then trying to move head closer under the legs.
   

   Parvottanasan: Lifting the trunk up and keeping it in parallel to the floor on feet and hands with fingers pointed inside.

3. Sitting Postures

   1. Upavista konasan: Sit straight and split legs in to V-shape then try to catch opposite toes with hands by bending forward alternately.
   2. Janusirasan: Keep left heel to the perineum (inner side of the starting point of thigh) and right leg extended straight inhale lift hands up and in exhalation bend forward to catch the right toes. Repeat the same other side.
   3. Pachimottanasan: Sitting straight both legs extended forward- in inhalation lift hands up and in exhalation bend forward trying to catch toes.
   4. Bharadwajasan: Put both legs bent at knees sideways and put the palms on the floor, inhale and in exhalation turn around moving palms to catch toes. Repeat the other side.
   5. Prasarita svanasana: Sit in dog posture extends right hand in front and left leg on the back. Repeat the other side too.

4. Prone Postures

   1. Niralambasan: Lie down on stomach with chin resting on palms with chest lifted up.
   2. Ekapada adomukha naukasan: Lie down on stomach lift right hand up and left leg on the back. Repeat the same. Try not to bend knees. Relax in makarasan or shithilasan and makarasan for each variant.
   3. Adomukha naukasan: Lift both hands in front and lift both legs on back. Relax in shithilasan.
   4. Dhanurasan: Hold your ankles with hands and lift chest in front and thighs on back.

5. Supine Postures

   1. Naukasan: Lie down on back lift legs and trunk in less than 10 degrees and stay there for a count of 20.(Relax in jyeshthikasan stretching the body in inhalation trunk upwards and legs downwards.)
   1. Paryankasan: Here lift trunk and legs in 45 degrees. Relax as explained above.
   2. Parivrittha Uttanapadasan: Lift both legs in 90 degrees and rotate both legs together clock wise and anti clock wise five times.
   3. Halasan: Push legs back to head on to the floor.
   4. Chakrasan: Lift trunk with support on hands and legs lying on back. Relax in jyesthikasan.

6. Breathing Techniques

   Surya Bedhi: Inhale from right nostril and exhale from left. Ten times.

   Vibhaga mudra paranayama: Keep index finger to the top of the thumb. Sit straight and inhale deeply and exhale deeply without producing sound. Repeat six times. Observe to which part of lungs Oxygen is being supplied. It goes to upper parts.Keep index finger to the middle of the thumb and breathe as mentioned above.Keep index finger to the bottom of the thumb and breathe as mentioned above.

   Bandatraya Pranayama: Inhale deeply while expanding rectum, lower abdomen with chin locked in throat pit and hold the breath keep above organs in expansion, start exhalation by contracting the organs and chin lifted up. Just hold breath and keep all organs on contraction. Repeat the same six times.

   Anulom and Vilom: Breath in from right and breath out from left and breath in from left and exhale from right nostril. Repeat six times. No sound should come.

   Bhramari: In Shanmukhi mudra inhale deeply and produce the sound like bee and concentrate on echo. Keep your ears closed with fingers in a position such that where you can hear maximum echo. Repeat for five times.

   Sitkari: Lock your tip of tongue between teeth and inhale deeply and swallow it and then exhale through nose. Repeat five times.

   Sitali: Protrude (point it out of the mouth like a tube) tongue like crow beak, inhale and exhale as mentioned above.