Yog and Meditation Poses for beginner........

   Sanskrit Words, Asana Names, Mantras and Devotional Songs related to Yoga

Yoga – Union (original verb Yuj is to join) Yoga is to join Atman (individual consciousness) with Param Atman (universal consciousness)

Yogi / Siddha – One who has reached the state of Union.

Yogini – word used for woman who has reached the state of Union

Swami – One who has mastered himself (body + mind)

Mantra – (Mananat Trayate) One if repeated in mind protects / saves the person

Beeja mantra – Seed syllables, which do not have any literal meaning but create powerful vibrations of energy in mental and pranic body.

Japa – Repetition of mantra

Guru – Dispeller of darkness, who brings light / right knowledge to disciple

Guruvandana – Salutations to the Teacher.

Omkar – Universal sound / mantra.

Yoga Nidra – Yogic Sleep

Sadhaka – Disciple, practitioner or seeker of yoga

Atma –Soul, individual consciousness.

Paramatma – The universal consciousness

Shiva – pure consciousness, Lord Shiva (the master of universe), the destroyer

Shakti – pure energy, Goddess (the energy in the universe)

Vishnu – the operator of the universe, Lord Ram or Lord Krishna are incarnations of Vishnu

Bramha – the creator of the universe

Bramhan – true nature of consciousness

Ganesha – God of wisdom (God represented with elephant head)

Hanuman – The god of strength and intelligence (The monkey God)

Durga – Goddess or Cosmic mother, energy principle, depicted as beautiful goddess with 8 hands, riding on lion, carrying armour.

Kali – primal form of energy (violent form of energy), often depicted as black colored, wearing rosary of skulls, blood dripping from the tongue, having arms and thrashed head in hands.

Tantra – Tan = Tanoti + Tra = Trayati , expansion of mind and liberation of energy

Karma yoga – yoga of selfless action

Bhakti yoga – yoga of devotion

Jnana yoga – yoga of knowledge

Raja Yoga – ashtanga yoga or eight fold path

Hatha Yoga – yoga of balancing body and mind. ‘Ha’ means ‘Pingala Nadi’ or pranic energy on physical level and ‘Tha’ means ‘Ida Nadi’ pranic energy on mental level. Balance of physical and mental energies is Hatha

Kundalini Yoga– Yoga of awakening of Pranic energy (it is in dormant condition and practices of yoga awakens the energy)

Swara Yoga – Yoga of alternate nostril breathing, yoga of Pranic energy science

Nada Yoga – Yoga of sound

Kriya yoga – yoga of various teachniques from Tantra to lead to the higher states of awakening

Ashtanga Yoga: – The eightfold path of yoga.

I. Yama – Social ethics/discipline.

            - Ahimsa – Non violence.                

                        - Satya – Truth.

                        - Asteya – Non-stealing / non theft.

                        - Brahmacharya – Celibacy, sexual abstinence.

                        - Aparigraha – Non-hoarding, non possessiveness

             II. Niyama  - Self discipline.

               - Shaucha – Purity/cleanliness.

               -  Santosha – Contentment.

               - Tapa – Austerity.

               - Svadhyaya – Self study

               - Ishwara Pranidhana –Surrender to God.

            III. Asana – Posture, position

Sthira Sukham Aasanam  ||– Steady stable and comfortable state of the body 

            IV. Pranayama – Breath Control/ Control of the prana or vital energy, life force.

            V. Pratyahara – sense withdrawal.

            VI. Dharana – Concentration.

            VII. Dhyana – Meditation.

VIII. Samadhi – The union of individual consciousness and universal consciousness, self realization, salvation, nirvana

- Prana – Vital energy or life energy, on physical level Bio energy

- Nadi – psychic passage of pranic energy,

- Ida Nadi – Moon Nadi / left nostril / moon principle controlling mental energy.

- Pingala Nadi – Sun Nadi / right nostril / sun principle controlling pranic energy.

- Sushumna Nadi – Energy passage carrying kundalini energy along spinal column.

- Kundalini – Pranic Energy in 3 & ½ coiled form lying dormant at the root of spine.

- Chakra – Whirlpool of pranic energy or Vortex of pranic energy

- Mooladhar Chakra – (Root Support) Root charka located in the perineum region

   sacral plexus, related to perineal body.

- Swadhisthan Chakra – (center of self) 2^nd charka located at the tail bone or coccyx or 

   pelvic plexus, related to testes or overies.

- Manipura Chakra –(Jewel city) 3^rd charka located at Solar plexus, related to adrenal

   glands.

- Anahata Chakra – (Unbeaten Sound) Chakra located at cardiac plexus, related to

   thymus glands.

- Vishuddha Chakra – (purification center) Charka located at laryngeal plexus, related

   to thyroid glands.

- Ajna Chakra – (Command Center) charka located at cavernous plexus, related to

   pineal gland.

- Sahasrara Chakra – (Seat of Infinite) located along hypothalamic – pituitary axis,   

   related to pituitary gland.

YOGA SOPAN

 Names of Postures

- Shavasana  (The Corpse pose)

- Tadagasana (The pond pose)

- Sulabha Pavanamuktasana (The easy gas release pose)

- Ardhachakrasana (The half wheel pose)

- Anantasana (The pose of Lord Vishnu)

- Vajrasana (The thunderbolt pose)

- Januhastasana (The hand to knee pose)

- Hastashirasana (The hand to head pose)

- Ekapad Sahajahasta Bhujangasana (Easy hand cobra pose with one leg)

- Sahajahasta Bhujangasana (Easy hand cobra pose)

- Makarasana (The crocodile pose)

- Adhvasana (The reverse corpse pose/ the prone salutation pose)

- Dattamudra (The gesture of Lord Datta)

- Swastikasana (The auspicious pose)

-Parvatasana (The Mountain pose)

-Vrikshasana (The Tree pose)

-Padmasana (The Lotus pose)

-Dnyanmudra (The gesture of meditation)

-Bhramari (The humming bee breathing)

- Shitali/kaki mudra (The cooling breath/ the crow’s beak)

YOGA PRAVESH

Names of Postures

·         Suryanamaskara (Salutation to the Sun)

      

Suryanamaskara Mantra

OM RHAM MITRAYA NAMAHA(Rham is the Beeja Mantra, Salute to the friend of all

OM RHIM RAVAYE NAMAHA.( ...to the shining one)

OM RHUM SURYAYA NAMAHA. (...to one who induces activity)

OM RHAIM BHANAVE NAMAHA. (...to one who illumines)

OM RHOUM KHAGAYA NAMAHA.(...to one who moves quickly in the sky)

OM RHAH PUSHNE NAMAHA. (...to the imparter of strength)

OM RHAM HIRANYAGARBHAYA NAMAHA. (...to the golden cosmic self)

OM RHIM MARICHAYE NAMAHA. (... To the lord of the dawn)

OM RHUM ADITYAYA NAMAHA. (...to the son of Aditi, the cosmic mother)

OM RHAIM SAVITRE NAMAHA. (...to the Lord of creations)

OM RHOUM ARKAYA NAMAHA. (...to the one who is fit to be praised)

OM RHAH BHASKARAYA NAMAHA. (...to the one who leads to enlightenment)

OM SHRI SAVITRE SURYANARAYANAYA NAMAH

            The complete Mantra:

           

            OM RHAM RHIM RHUM RHAIM RHOUM RHAH,

            MITRA RAVI SURYA BHANU KHAGA PUSHAN HIRANYAGARBHA

            MARICHI ADITYA SAVITRU ARKA BHASKAREBHYO NAMO NAMAHA.

• Asanas in Prone position 

      - Saralahasta Bhujangasana (The straight hand cobra pose)

            - Vakrahasta Bhujangasana (The bend hand cobra pose)

            - Ardha Shalabhasana (The half- locust pose)

            - Shalabhasana (The locust pose)

            - Dhanurasana (The bow pose)

            - Naukasana (The boat pose)

            - Makarasana (The crocodile pose)

• Asanas in Supine position

      - Ekapada Uttanapadasana (The one leg raised pose)

            - Dwipada Uttanapadasana (The two legs raised pose)

            - Viparitakarni (The inverted pose)

            - Sarvangasana (The shoulder stand pose)

               – Jalandar bandh (The throat / chin lock)

               -  Matsya bandh (The fish lock)   

            - Ashwini  Mudra (The horse gesture)

            - Matsyasana (The fish pose)

            - Halasana (The plough pose)

            - Naukasana (The boat pose)

            - Pavanmuktasana (The gas-release pose)

            - Shavasana (The corpse pose)

• Asanas in sitting position

      - Dhyana Mudra (The meditation gesture)

      - Swastikasana (The auspicious pose)

            - Samasana (The balance pose)

            - Padmasana (The Lotus pose)

            - Baddha Padmasana (The tied lotus pose)

            - Utthita Padmasana (The lifted lotus pose)

            - Parvatasana (The Mountain pose)

            - Aakarna Dhanurasana (The stretched bow pose)

            - Padmasana Yogamudra (The lotus pose in a yogic gesture)

      - Vakrasana (The twisted pose)

      - Ardhamatsyendrasana (The half spinal twist)

      - Sharanagata Mudra (The gesture of surrender)

            - Vajrasana (The thunderbolt pose)

            - Vajrasana Yogamudra (The thunderbolt pose in a yogic gesture)

      - Ardha Paschimottanasana (The half-Forward bend pose)

      - Paschimottanasana (The Forward bend pose)

• Asanas in standing position

             - Vrikshasana (The tree pose)

             - Veerasana (The warrior’s pose)

             - Trikonasana (The traingle pose)

• Preparation for Pranayama - Controlling the vital energy/ breath control.

            - Puraka - Inhaling

            - Rechaka - Exhaling

            - Kumbhaka– Breath retention

            - Abhyantara Kumbhaka – Breath retention after inhaling.                                     - Bahya Kumbhaka – Breath retention after exhaling.

            - Pranava Mudra – The gesture used for Pranayama.

  

YOGA PARICHAY (Part I)

Names of Postures

• Asanas with Suryanamaskara

-          Janubhalasana (The Forward bend in standing pose)

-          Ardhabhujangasana (The half-cobra pose)

-          Hastapadasana (The plank pose)

-          Ashtangasana (8 body parts pose)

-          Bhujangasana (The cobra pose)

-          Adhomukh Shavasana (The downward dog pose)

Asanas in Prone position

-          Niralamba Bhujangasana (Cobra pose without support)

-          Niralamba Shalabhasana (Locust pose without support)

-          Dhanurasana (The bow pose)

-          Naukasana (The boat pose)

        Asanas in supine pose

-          Sarvangasana (The shoulder stand pose)

-          Matsyasana ( The Fish pose)

-          Halasana (The plough pose)

-          Vistrutapada Halasana (The plough pose with spread out legs)

-          Karnapeedanasana (The knee to ear pose)

-          Ardha Chakrasana (The half wheel pose)

-          Chakrasana (The wheel pose)

        Asanas in sitting pose

-          Padmasana (The Lotus pose)

-          Siddhasana ( The perfect pose)

-          Ardhamatsyendrasana (The half spinal twist )

-          Simhasana (The Lion pose)

-          Kukkutasana (The cockerel pose)

-          Garbhasana (The Foetus pose)

-          Padangushtasana (The single toe balancing pose)

-          Merudandasana (The spinal column pose)

-          Utkatasana (The balancing on both toes pose)

-          Tolangulasana (The weighing scale pose)

-          Ekapadahastasana (The hands to foot pose)

-          Ugrasana (The ferocious pose)

-          Paschimottanasana (The back stretching pose)

-          Ardhapadmabandhasana (The half lotus-leg stretch pose)

-          Hansasana (The swan pose)

-          Ekapadashirasana (The one leg to head pose)

      Asanas in Standing pose

-          Shirshasana (The head stand pose)

-          Parivarta Trikonasana (The inverted triangle pose)

-          Ekapadahastasana (The hands to foot pose)

-          Ugrasana (The ferocious pose)

-          Sankatasana (The difficult pose)

-          Garudasana (The Eagle pose)

-          Mridanga Bandh (The drum pose)

      Bandha

-          Jalandar Bandha (The throat lock/the chin lock)

-          Uddiyana Bandha (The abdominal lock)

-          Mool Bandha (The root/anus lock)

     Shuddhikriyas (The cleansing techniques) or Shatkarmas (6 techniques)

            Neti – Cleansing of nasal passage,

Dhouti - Cleansing of alimentary canal,

Basti – Enima,

Nouli – Abdominal massage,

Kapalbhati – Frontal brain cleansing,

Trataka – Concentrated gazing

-          Jalaneti (Cleansing of Nasal passage with water)

-          Kapalabhati (Cleansing of lungs & wind pipe)

-          Agnisar (Churning digestive fire technique)

-          Vamandhouti (Cleansing of stomach and esophagus)

-          Nasagra Drishti – Nose tip gazing (Trataka-concentrated gazing)

     Pranayama

-          Nadishuddhi Pranayama – The psychic network purification.

-          Ujjayi Pranayama – The psychic breath.

-          Bhramari Pranayama – The humming bee breath.

SANSKRIT VERSES FOR RECITATION

Om - AUM

    - Symbol of the supreme energy.

Mantras for daily practice -

Morning Mantras -

Mahamrityunjaya mantra (11 times) :  For increasing self healing quality of Body and Mind, protecting from negativities of death and pain.

Om tryambakam yajamahe sugandhim pushtivardhanam l

Urvarukamiva bandhanat mrityormukshiya mamritat ll

Meaning – I offer my regards to Lord Shiva, please give me best of Health (physical, mental and spiritual). Free me from all the bondages and give me immortality by saving from untimely death.

The Gayatri Mantra (11 times): For increasing creative energy for Body and Mind, increasing pranic energy.

Meaning - We meditate on the adorable sun of spiritual energy. May it inspire our higher intelligence.

Om bhur bhuvah swah l Tat saviturvarenyam bhargo devasya dhimahi l Dhiyo yo nah prachodayat ll

Durga Namavali (3 times)– For protection from downfall and ensuring constant evolution.

Durga  Durgartishamani  DurgaPadminivarani ||

Durgamachhedini  Durgasadhani  Durganashini ||

Durgatoddharini  Durganihantri  Durgamapahaa ||

Durgamadnyanada  DurgadaityaLokaDavanala  ||

Durgama  Durgamaloka  Durgamatmaswaroopini ||

Durgamargaprada  Durgamavidya  Durgamashrita ||

DurgamaDnyanaSansthana  Durgamadhyanabhasini ||

Durgamoho  Durgamaga  Durgamarthaswaroopini ||

DurgamaSuraSanhantri  DurgamaYudhdharini ||

Durgamangi  Durgamatha  Durgamya  Durgameshwari ||

DurgaBhima  DurgaBhama  Durgabha  Durgadarini ||

Initial prayer (while starting asana class)

Guruvandana – Salutations to Guru

Gurur Brahma Gurur Vishnuh  Gurur Devo Maheshwarah l

Guruh Sakshat Parabrahma tasmaie shri (Gurave namah)3 ll

-          Guru is the creator (Brahma), Guru is Operator (Vishnu), Guru is Destroyer (Maheshwara), Guru is supreme consciousness, I am offering my regards to Guru.

Final prayer (while ending asana class)

Salutations to the Cosmic Mother / Mother nature -

Durge smruta harsi bheetim, ashesha jantoho l

Swasthaiee smruta matimateeva shubhandadasi ll

Daridrya dukkha bhaya harinee ka tvadanya l

Sarvopakar karanaya sadardra chitta  ll

Sarva mangal mangalye shive sarvartha sadhike l

Sharanye tryambake Gauri Narayani Namostute ll

Om Shantih Shantih Shantih  l

Om Shantih Shantih Shantih  l

Om Shantih Shantih Shantih  l

-          O Goddess Durga (Cosmic Mother)! Those who pray you, are free from fear. Thou impart wisdom to those who contemplate you. Thou shower thy love and affection upon all beings. Who else would free us from the bondages of poverty, sorrow and fear.

-          O Goddess of beauty and creation! Your auspicious presence fills the universe with divinity and your kindness fulfills all our wishes. O Goddess of three eyes, we surrender to you and offer our salutations.

-          May there be peace peace peace!...

Prayer for Universal Peace –

Om asato ma sadgamaya l

Tamaso ma jyotirgamaya l

Mrityorma amritam gamaya ll

-          Let the truth destroy untruth

-          Let the light destroy darkness

-          Let the immortality destroy mortality or death

Sarvesham Swastirbhavatu l

Sarvesham shantirbhavatu l

Sarvesham mangalam bhavatu l

Sarvesham poornam bhavatu ll

-          May all become auspicious

-          May all attain peace.

-          May all attain joy.

-          May all become complete / reach the state of completeness.

Loka samasta sukhino bhavantu l

Loka samasta sukhino bhavantu l

Naham karta hariri karta l

Harihi kartahi kevalam  ll

-          Let everybody be happy.

-          Let everybody be happy.

-          I am not the creator.

-          God / pure consciousness is doing everything.

Om Shantih! Om Shantih! Om Shantih!

Prayer of Omkar –

Omkaram bindu sanyuktam nityam dhyanti yoginah ||

Kamadam mokshadam chaiva, omkaraya namo namaha ||

    - The Yoga aspirants meditate regularly on the Onkara, which is a communion of a 

    bindu, i.e. a dot point and a sound. Salutations  to the Onkara, which satiates the

    worldly desires and enables liberation.

BHAJANS (Devotional Songs)

Song of Lord Rama -

Shri Rama Jaya Rama, Jaya Jaya Rama

Song of Lord Krishna -

Govind Bolo Hari Gopal Bolo

Radha Raman Hari Gopal bolo

Song of Lord Rama -

Rama Laxman Janaki, Jai Bolo Hanumanki

Song of Goddess Durga (Cosmic Mother)-

Amba prameshwari akhilandeshwari,

adi para shakti palaya maa

Shri bhuvaneshwari, raja rajeshwari,

chamundeshwari palaya maa

Song of Lord Krishna -

Narayana Narayana shri Vyankateshwara Narayana – 2

Narayana Narayana Narayana Narayana – 2

            Song of Lord Shiva -

Om Namah Shivaya, Om Namah Shivaya.