Yogasanas

The literal meaning of “yoga” is “union,” for all practical purposes “yoga,” as defined by the great master Patanjali, refers to the attainment of mastery over the dynamic forces of the mind.
Mastery begins with cultivating a peaceful and concentrated mind.
The goal of yoga is primarily spiritual. Health and other benefits are secondary, though today most practitioners take to yoga for its physical and mental benefits.
Yoga improves awareness in all our activities.
Asanas are a prerequisite for the higher practices of pranayama and meditation.
Yoga and exercise are not the same.
Yoga asanas are not for building muscles, but harmonizing the body, breath and mind, thereby contributing to the overall health of the individual.
In the Patanjali Yoga Sutras, asana is described as “SthiramSukhamAsanam”, which means that which gives steadiness, stability and Joy is called Asana.
From this definition, it is clear that unlike exercises, you cannot do asanas with strain or tension. There is no extra load on the respiratory and cardiac systems. It has to be done in a steady and calm manner and should induce peace and sense of well being.

Asanas reduces your breath and heart rate. Yoga decreases your Basal Metabolic Rate while exercises increase it. When performing asanas, your body is learning to use much less resources and be more efficient.
Asanas help in optimal secretions of the endocrine glands, thereby balancing the emotions and improving relationships and social interactions.
The effect of yoga goes beyond the body. Benefits of yoga include not only strength and steadiness of the body, but also physiological and mental health.

Asana becomes a way of exploring our mental attitudes and strengthening our will thereby creating balance between our material world and spiritual experience.
Practicingasana fosters a quieting of the mind, prepares for meditation.The key to fostering expansion of awareness and consciousness begins with the control of breath, the fourth limb –Pranayama.
Patanjali suggests that the asana and the pranayama practices will bring about the desired state of health; the control of breath and bodily posture will harmonize the flow of energy in the body, thus creating a fertile field for the evolution of the spirit.

This practice is simply one of the most direct and expedient ways to meet yourself

Yoga Postures

Warm-up And Stretching

Sitting Rotation

Sit comfortably in Padmasana or Sukhasana
Inhale, both palms on both knees.
Bend forward, then rotate your torso onto the right, back, toleft.
Make 3-5 rotations, and then come back to the center.
Repeat the rotations starting from center, to left,back, to right counterclockwise.
Breathe consciously as it warms up the spine.

Side Stretch

Start in Sukhasana.
Then bring Right elbow and palm to the ground.
Bring theleft arm over the head.
Don’t bend your elbow.
Spread your fingers and look at them for deeper stretch.

Front Stretch

Start in Sukhasana.
Inhale and bring both arms up
Try to breathe more, stretch more.
Bend forward and bring the arms to the floor.
Slowly bring the arms to your right, without lifting your head up.
Slowly come back to your center, then onto your left.
Each pose hold for 2 breathe in cycles.

Front Stretch – Lookup

Same as above – but when you bend forward or when you move to left or right, lookup.
This will stretch different muscles.

Shoulder shrugging

Interlock the fingers of both hands.
Shrug (Pump) up and down.
Repeat 3-5 times.

Arm and shoulder rotation

Inhale, rotate right arm over the head
Exhale to the center.
Do it 3-5 times each side.

Wrist stretch

Start in Sukhasana.
Extend your right arm
Stretch your fingers back and then the other way.
Repeat 2 times with both hands.

Wrist Twist

Make a fist with both hands and rotate.
Repeat 5 times Clockwise and Counter Clockwise

Total Hand Stretch

Start in Sukhasana.
Bring the right arm near your left shoulder.
Bring the right arm near your left shoulder.
Make the hand straight with the support of left hand.
Breathe normally. Repeat with left hand.

Yoga Mudra

Interlock the fingers in the back
Exhale, bend forward, try to touch your forehead to the floor or where you can reach.
Hold in this position as much as you can.
Try to breathe consciously.
Inhale come back.
Exhale- Bring right ear to right knee or wherever you can reach. Hold in this position as long as you can.
Repeat with the left.

Neck Rolls

Most people seem to hold most of their tension in the neck, shoulders and upper back. Performing a series of neck rolls before beginning the asanas will release the blocked energy

Instruction:

Start in the easy sitting position with your back straight and chest erect.
Only the head and neck should move.
The back and shoulders should remain steady.

Eye Exercises

Like any other part of the body, the eye muscle needs exercise. This helps keep the muscles strong and active.

Instruction:

Step 1

Keep the back and neck straight and head still.
Look up as high as possible, and then look down.
Repeat the exercise 10 times.
Close the eyes and relax for 30 seconds before the next exercise.

Step 2

Keeping the eyes wide open, look as far to the right as possible, and then to the left.
Repeat the exercise 10 times.
Close the eyes and relax for 30 seconds before the next exercise.

Step 3

Move the eyes diagonally by looking from upper right hand corner to the lower left and back again.
Do this 10 times.
Repeat this exercise by looking from the top left hand corner to the bottom right.
Close and relax the eyes.

Step 4

Make wide circles with eyes by rolling them clockwise.
Beginning slowly gradually increase the speed, by moving them as fast as possible.
Perform atleast 10 circles.
Close the eyes for a moment and repeat the exercise counterclockwise.
Close and relax the eyes

About Us

The goal of Antharvani is to help people listen to their inner voice (self), develop awareness, stabilize the mind and develop holistic wellness of the individual through counselling, yoga and meditation.

Yogasanas

Yogasanas

Yoga Postures