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1 MORARJI DESAI NATIONAL INSTITUTE OF YOGA MORARJI DESAI NATIONAL INSTITUTE OF YOGA MORARJI DESAI NATIONAL INSTITUTE OF YOGA MORARJI DESAI NATIONAL INSTITUTE OF YOGA National Yoga Week National Yoga Week National Yoga Week National Yoga Week; 12 12 12 12 - 18 February 2014 18 February 2014 18 February 2014 18 February 2014 YOGA FOR YOGA FOR YOGA FOR YOGA FOR PERSONALITY DEVELOPMENT OF YOUTH PERSONALITY DEVELOPMENT OF YOUTH PERSONALITY DEVELOPMENT OF YOUTH PERSONALITY DEVELOPMENT OF YOUTH Workshop Workshop Workshop Workshop: YOGA AND SPORT; : YOGA AND SPORT; : YOGA AND SPORT; : YOGA AND SPORT; 16 16 16 16 - 18 February 2014 18 February 2014 18 February 2014 18 February 2014 Yogacharya Jadranko Miklec Yogacharya Jadranko Miklec Yogacharya Jadranko Miklec Yogacharya Jadranko Miklec Vicepresident of European Yoga Federation INTRO NTRO NTRO NTRODUCTION DUCTION DUCTION DUCTION It is very important for young people to practice all scientifically proven Yoga technologies: vyayam, asana, pranayama, meditation, etc. This will help them to develop their personality at all its levels: self-confidence, moral values, friendly, happy and compassionate character, will power, self-discipline, physical health, harmonious behavior and harmony with environment. Traditionally in yoga schools to young people were taught both vyayam (dynamic exercising) and asana (position) practice. We should understand the real meaning of the word asana. Asana means position and not exercise. Asana is a comfortable, stable, and immovable position. Practicing different positions as part of an exercise routine is called “vyayam”. Vyayam is the dynamic practice of Yoga postures and other exercises without holding a position for some time. Vyayam is necessary to prepare the body to feel comfortable and stable in asana. Vyayam can be related in its effect to sport, but with basic difference that in vyayam you have coordination of mind, breath and movement that is not the case with sport. Integrating the principles of yoga in sport we can consider sport in its effect as vyayam. It will develop health, strength and flexibility of body and full mental potential. Integration of Yoga in sport is similar like integration of Zen in different life activities: ikebana, tea ceremony, different martial arts, etc. In this way, practicing Yoga and sport youth will live healthy and happy life and give the best contribution to the improvement of life quality of their family and society.

YOGA AND SPORT - World of Yoga, Ayurveda, Technology · PDF file3 Thecurefortheproblemofhyperventilationistolearnaproperyogicbreathingtechnique (ujjayibreathing).Breathshouldbecomelong(dirgha)andsubtle(sukshma).Exercises

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MORARJI�DESAI�NATIONAL�INSTITUTE�OF�YOGAMORARJI�DESAI�NATIONAL�INSTITUTE�OF�YOGAMORARJI�DESAI�NATIONAL�INSTITUTE�OF�YOGAMORARJI�DESAI�NATIONAL�INSTITUTE�OF�YOGA����National�Yoga�WeekNational�Yoga�WeekNational�Yoga�WeekNational�Yoga�Week;�;�;�;�12�12�12�12�----�18�February�2014�18�February�2014�18�February�2014�18�February�2014����

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YOGA�FOR�YOGA�FOR�YOGA�FOR�YOGA�FOR�PERSONALITY�DEVELOPMENT�OF�YOUTH�PERSONALITY�DEVELOPMENT�OF�YOUTH�PERSONALITY�DEVELOPMENT�OF�YOUTH�PERSONALITY�DEVELOPMENT�OF�YOUTH�����WorkshopWorkshopWorkshopWorkshop:�YOGA�AND�SPORT;:�YOGA�AND�SPORT;:�YOGA�AND�SPORT;:�YOGA�AND�SPORT;��16���16���16���16�----�18�February�2014��18�February�2014��18�February�2014��18�February�2014�����

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Yogacharya�Jadranko�MiklecYogacharya�Jadranko�MiklecYogacharya�Jadranko�MiklecYogacharya�Jadranko�Miklec����Vicepresident�of�European�Yoga�Federation�

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IIIINTRONTRONTRONTRODUCTIONDUCTIONDUCTIONDUCTION����

���������It�is�very�important�for�young�people�to�practice�all�scientifically�proven�Yoga�technologies:�vyayam,�asana,�pranayama,�meditation,�etc.�This�will�help�them�to�develop�their�personality�at�all�its�levels:�self-confidence,�moral�values,�friendly,�happy�and�compassionate�character,�will�power,�self-discipline,�physical�health,�harmonious�behavior�and�harmony�with�environment.���������Traditionally�in�yoga�schools�to�young�people�were�taught�both�vyayam�(dynamic�exercising)�and�asana�(position)�practice.�We�should�understand�the�real�meaning�of�the�word�asana.�Asana�means�position�and�not�exercise.�Asana�is�a�comfortable,�stable,�and�immovable�position.�Practicing�different�positions�as�part�of�an�exercise�routine�is�called�“vyayam”.�Vyayam�is�the�dynamic�practice�of�Yoga�postures�and�other�exercises�without�holding�a�position�for�some�time.�Vyayam�is�necessary�to�prepare�the�body�to�feel�comfortable�and�stable�in�asana.�Vyayam�can�be�related�in�its�effect�to�sport,�but�with�basic�difference�that�in�vyayam�you�have�coordination�of�mind,�breath�and�movement�that�is�not�the�case�with�sport.��������Integrating�the�principles�of�yoga�in�sport�we�can�consider�sport�in�its�effect�as�vyayam.�It�will�develop�health,�strength�and�flexibility�of�body�and�full�mental�potential.�Integration�of�Yoga�in�sport�is�similar�like�integration�of�Zen�in�different�life�activities:�ikebana,�tea�ceremony,�different�martial�arts,�etc.�In�this�way,�practicing�Yoga�and�sport�youth�will�live�healthy�and�happy�life�and�give�the�best�contribution�to�the�improvement�of�life�quality�of�their�family�and�society.�����

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YOGA�AND�SPORTYOGA�AND�SPORTYOGA�AND�SPORTYOGA�AND�SPORT��������

THEORETICAL ASPECT

Yoga�can�counterbalance� the�negative�effects�of� sports.�Today�highly�trained�children� in�sports�and�athletics�can�experience�physical�problems�in�later�life.�This�happens�because�many�sports� coaches� and� instructors� rarely� pause� to� consider� what� they� might� be� doing� to� a�youngster's� body� when� they� encourage� him� or� her� to� concentrate� on� breaking� records� or�winning� more� matches.� Young� gymnasts,� for� instance,� spend� most� of� their� childhood�practicing,� in�order� to�reach�an� international� standard�by� the�age�of�14�or�15.�The�constant�practice� demanded� by� today's� high� standards� means� that� their� bodies� will� have� become�permanently� deformed� by� the� time� they� reach� early� adolescence.� The� same� happens� to�promising�tennis�players,�swimmers,�track�and�field�athletes,�dancers,�and�athletes�from�many�other�sports.�As�most�such�activities�require�the�body�to�be�twisted�into�unnatural�positions,�sometimes�for�hours�on�end,�it�is�not�surprising�that�in�time,�all�joints�and�muscles�will�be�out�of�alignment.�If,�for�example,�one�damages�a�knee,�it�will�inevitably�affect�other�joints.�This�is�because�everything�in�the�body�is�interconnected�and�nothing�works�in�isolation.�

�����Studies�on�sports�and�exercise�have�shown�that�physical�exercise,�performed�in�a�balanced,�recreational� way,� can� help� to� reduce� stress� levels� in� the� brain.� It� does� this� mainly� by�encouraging� the� release� of� endorphins,� the� body's� natural� painkillers,� which� enable� us� to�overcome�stress.�������Muscle� tears,� hip� diseases,� achilles� tendon� pain,� torn� hamstrings,� are� all� conditions�resulting�from�overuse�of�a�very�small�group�of�muscles.�In�later�life,�these�injuries�can�lead�to�rheumatism,�arthritis,�gout,�and� the�need� for�hip�replacement�operations.�Far� from�making�people�fit,�modern,�competitive�sports�programs�tend�to�“unfit”�them�for�later�years.

�����Pressure,� expectations,� and� getting� excited� about� winning� in� competitive� sports,� causes�increased�stress�and�leads�to�hyperventilation�(breathing�in�quick,�chest-heaving�pants).�This�kind�of�shallow�breathing�takes�place�in�the�upper�part�of�the�chest�only�and�the�balance�of�carbon� dioxide� and� oxygen� is� disturbed� (far� too�much� carbon� dioxide� is� expelled� from� the�body).�When� the�CO2�concentration� is� too� low,�blood�vessels� in� the�brain� contract�and� the�circulatory� flow� is� reduced.� Symptoms� of� this� condition� are:� sudden� changes� of� behavior;�nervousness;� inability� to�concentrate;�headaches;� tiredness.�When�hyperventilation�becomes�the�habitual�way�of�breathing,� in� time,�every�organ� in� the�body� is�affected,�and�can�cause�a�variety�of�symptoms�as:�hyper-sensitive�nerve�endings,�as�well�as�abnormal�sensitivity�to�noise,�petrol� fumes,� perfume,� wool,� pollen,� house� dust,� or� certain� foods.� The� classic� sign� of�hyperventilation�is�sensation�of�pins�and�needles,�especially�in�the�hands�and�feet.�

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������The�cure�for�the�problem�of�hyperventilation�is�to�learn�a�proper�yogic�breathing�technique�(ujjayi� breathing).� Breath� should� become� long� (dirgha)� and� subtle� (sukshma).� Exercises�recommended� by� Yoga� can� release� pent-up� emotions� and� stresses� which� have� led� to� the�problem�of�chronic�hyperventilation.

�����By�applying�principles�of�Yoga�to�sports,�one�will�enjoy�athletic�activities�throughout�one's�life,�stays�healthy�and�fit,�and�also�achieves�better�results�in�competitions.�

��������

Principles�of�ApplicationPrinciples�of�ApplicationPrinciples�of�ApplicationPrinciples�of�Application�������������A�regular�yoga�programme�can�help�an�athlete�to�both�achieve,�and�maintain�a�good�level�of�structural�fitness.�When�an�athlete�is�structurally�fit,�they�are�more�likely�to�stay�injury�free�and�at�the�same�time�become�more�energy�efficient.�The�key�is�to�make�yoga�relevant�to�the�athlete�by�understanding�their�sport's�specific�demands,�as�well�as�how�it�fit�into�their�overall�training�schedule.����������World� class� athletes� do� not� react� to� information� before� it� is� necessary.� They� are� more�present� in� “the� now”� and� they� have� a� clear� mind� that� is� not� occupied� with� unnecessary�thoughts.�More�integrated�brain�functioning�will�lead�to�clearer�thinking�and�more�successful�behavior.�In�other�words,�more�coherent�brain�functioning�should�translate�into�better�results�of� an� athlete's� performance.� Excellence� in� sports� is� all� about� reacting� to� situations� on� the�playing�field,�and�the�quicker�your�reaction,�the�greater�your�success.�When�a�player's�mind�is�established� in� Pure� Consciousness,� then� all� computation� is� done� by� Cosmic� Intelligence,�automatically�making�the�best�possible�choices.

�����For� competitive� sportsmen,� it� is� most� important� to� be� in� “the� ZONE”� (Samprajnata�Samadhi),�because�from�that�state,�the�body�will�automatically�react�in�the�best�possible�way.�When� you� are� in� the� ZONE� then� there� is� perfect� mind-body� coordination� and� the� body�follows� the�mind's� intentions�with� ease.�When� you�are� in� the�ZONE,� then� the�mind� is� free�from�disturbing�thoughts.�In�the�case�of�fighting�with�an�opponent�in�karate,�the�opponent's�movements�appear�to�go�in�slow�motion,�allowing�you�to�notice�each�of�his�gestures�and�plans,�even�before�he�moves�a�hand�or� leg.�On� the� contrary,�when�your�mind� is� full�of�disturbing�thoughts�then�the�same�opponent�looks�very�fast�and�you�can�not�defend�yourself. ������Another� principle� is� that� “flexibility� of� the�mind� determines� the� flexibility� of� the� body”.�When�an�athlete�restrains�from�acting�on�information�until�it�is�necessary,�his�mind�becomes�more�flexible.�The�mind�becomes�more�flexible�while�waiting�to�receive�more�information�in�the� gap.� In� a� sense,� it� is� “forced”� to� exist� in� a� state� of� silence� and� freedom� until� that�

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information� is� received.� The� minds� of� world-class� athletes� are� fluid.� Their� thoughts� are�moving� like� a� river,� rather� than� a� frozen� pond.� Fluidity� of� thinking�means� they� can�make�adjustments�in�their�thinking.�They�are�not�prisoners�of�thoughts�they�just�had.�They�are�able�to� analyze� a� situation� and� when� new� information� appears� on� the� scene,� they� are� able� to�integrate�that�information�seamlessly.�Fluidity�of�thinking�also�means�the�mind�is�silent�inside.�Because�of� the�mind-body�connection,�when� the�mind�experiences� silence,� the�body�will�be�infused�with�that�silence�as�well.�This�makes�the�muscles�supple.�������Players�in�every�sport�can�be�classified�by�how�many�possibilities�they�leave�themselves�at�the� last� second.�The� field�of�all�possibilities� is� always�available�until� the�point�of�no� return.�The�great�athletes�often�do�the�unexpected�because�they�do�not�react�to�information�before�it�is� needed,� they� are� able� to� make� split-second� adjustments� and� not� establish� a� discernible�pattern�that�their�opponent�can�read.�They�know�how�to�properly�digest�all� the�information�while�waiting�in�the�gap�(in�the�ZONE�–�Samprajnata�Samadhi)�and�this�allows�them�to�hold�their�action�until�the�last�possible�second.

����

Yoga�Program�for�an�Invincible�TenniYoga�Program�for�an�Invincible�TenniYoga�Program�for�an�Invincible�TenniYoga�Program�for�an�Invincible�Tennis�Players�Players�Players�Player��������

�����Yoga� has�many� benefits� that�will� enhance� your� tennis� playing� skills.� Physically,� you�may�notice:�Increased�flexibility;�Improved�balance;�Stronger�core�muscles;�Increased�leg�strength;�More� stamina;� Restored� and� revitalized� energy;� Injury� prevention;� Improved� full-body�coordination;� Symmetry� and� balance� on� both� sides� of� the� body.� Yoga� will� improve� your�physical�skills,�but�it�also�helps�to�train�your�brain!�������Deep�breathing�exercises�(called�"pranayama"�in�Sanskrit)�increase�your�breathing�capacity�while�calming�your�mind.�Pranayama�improves�circulation�and�cardiovascular�strength,�but�it�also�develops�greater� focus�and�concentration.�Practicing�yoga�will� train�your�mind� to�relax�during�a�match,�which�will�help�you� to�play� "in� the� zone"�with�all�of� your�awareness�on� the�game.�With�all�of�the�benefits�yoga�has�to�offer,� it's�no�wonder�that�tennis�players,� like�Pete�Sampras,� Novak� ðoković,� Serena� Williams� and� others,� have� added� yoga� to� their� training�routines.��������The�psysical� requirements� in� tennis� are�muscular� strength,�mobility,� endurance,� postural�balance� and� focus.�A�player�needs�high� levels� of� energy,� stamina,� a� balanced� temperament�and�positive�attitude.�A�game�of�tennis�can�last�up�to�5�hours�and�often�a�game�is�either�won�or�lost�in�the�mind�of�the�athlete.�A�player�needs�to�be�able�to�maintain�good�stroke�technique�throughout� the� game,� whilst� hitting� the� ball� at� high� speed,� they� must� position� themselves�quickly�to�recover�the�court�to�receive�the�next�ball.�This�requires�a�high�level�of�fitness,�good�

5

mobility� to� move� into� position� and� excellent� stability� to� deliver� the� shot.� Good� rotational�mobility� of� pelvis,� torso� and� shoulders� is� required� to� ensure� unrestricted� movement� and�enable�a�dynamic�release�of�elastic�energy.�A�player�needs�good�foot�mobility�to�ensure�that�the�feet�are�receptive�to�the�ground�and�can�be�light�and�steady�throughout�the�match.�A�good�range�of�movement�within�the�shoulder�girdle�is�required�to�allow�for�efficient�follow�through�of� the� stroke.� A� player� must� also� have� excellent� hand-eye� co-ordination� to� hit� the� ball�accurately.�Muscles�used�in�tennis:�Muscles�of�the�foot�and�leg�give�power�on�the�serve�and�strength�during�ground�strokes;�Muscles�of�the�torso�and�pelvic�muscles�provide�core�stability;�Muscles�of� the� shoulder� girdle� generate� speed�of� the� racket;�Muscles�of� the� arm�and�hand�assist� in�the�powerful�delivery�of�a�forehand�and�backhand.�Those�muscles�should�be�strong�and�flexible.��������Yoga�programme�designed�with�an�understanding�of�the�tennis�player's�biomechanics�can�help�them�achieve� functional�stability� they�require�to�remain�structurally� fit�and�injury�free.�Yoga� therapy� programme� can� remove� common� injuries� in� tennis,� like:� shin� splints,� tennis�elbow,�shoulder�pain,�lower�back�pain,�scoliosis,�etc.�������It� is� important� to�be� realistic�about� introducing�additional� training� to� tennis�player�often�already� heavy� schedule,� so� yoga� programme� should� last� between�5� to� 30�minutes,� enabling�tennis�player�to�achieve�his�training�target.����

YYYYogic�recommendations�for�tennis�playerogic�recommendations�for�tennis�playerogic�recommendations�for�tennis�playerogic�recommendations�for�tennis�player.�������In�the�morning�clean�the�tongue�and�nostrils�(neti).�Then�do�the�exercises�1�to�11�from�the�advanced� sequence� no.� 1,� folowed� by� twisting� exercises� for� the� spine.� This� sequence� of�exercises� should� also� be� done� before� entering� a� competition� and� as� a� warm-up� before� a�training�session.�After�the�training�or�match,� to�relax�the�effort�from�the�body�and�recharge�the� energy,� do� the� exercises� from� 11� to� 40� from� the� advanced� sequence�No.1.� Eat� Kolath�breakfast�and�fresh�fruit�juices.�Do�sun�gazing�and�expose�the�back�to�the�sun�(sun�bath).�Do�mental�preparation�(visualization�of�perfect�movement).�Have�faith�in�yourself,�thinking�that�you�will�win�(placebo�effect).�Practice�breathing�combined�with�affirmation�and�visualisation.�Breathe�Ujjayi.�With�breath�move�the�body.�Coordinate�the�power�of�breath�with�the�speed�of�the�movement�of�the�body.�Be�in�a�neutral,�relaxed�position.�Relaxed�does�not�mean�passive�but�inside�awake,�with�full�readiness�to�move�the�body�to�where�it�is�needed,�at�any�moment.�Contract�all�body�muscles�only�in�the�moment�when�you�hit�the�ball�and�in�the�next�moment�again�relax.�A�quick�exchange�of�contraction�and�relaxation�gives�more�efficiency�in�playing�tennis.�Extend�awareness�to�tennis�racket,�ball,�tenis�court�and�oponent.�Feeling�everything�as�part�of�you,�then�the�game�is�played�within�you.��������

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FewFewFewFew�examples�of�top�athletes�who�use�yoga�to�impro�examples�of�top�athletes�who�use�yoga�to�impro�examples�of�top�athletes�who�use�yoga�to�impro�examples�of�top�athletes�who�use�yoga�to�improve�their�performanceve�their�performanceve�their�performanceve�their�performance�������������������������David�James,�England�Goalkeeper:David�James,�England�Goalkeeper:David�James,�England�Goalkeeper:David�James,�England�Goalkeeper:�„I� came� to�yoga�as�part�of�my� rehabilitation�process�but�quickly�saw�the�benefit�of�an�on�going�practice.�I�now�have�regular� sessions� to�keep�my�muscles�flexible,�my�body�aligned�and�my�mind�free�from�stress.“�����������������������Ted�Johnson,�American�Footballer:Ted�Johnson,�American�Footballer:Ted�Johnson,�American�Footballer:Ted�Johnson,�American�Footballer:�prepares� for�playing� in� front�of�60,000� fans�by�doing�yoga.�Ted�started�yoga�as�injuries�had�affected�flexibility�in�his�upper�body.�He�now�finds�he�is�more�centered�and�able�to�make�fast�decisions�with�greater�clarity.����������������������Andy�Murray,�British�Tennis�no1:Andy�Murray,�British�Tennis�no1:Andy�Murray,�British�Tennis�no1:Andy�Murray,�British�Tennis�no1:�was� introduced� to�yoga�by�his�new� fitness� trainers� Jez�Green�and�Matt�Little.�„It�has�helped�me�a�lot�with�my�fitness�and�my�mental�strength...“����������������������Welsh� National� Rugby� Team:Welsh� National� Rugby� Team:Welsh� National� Rugby� Team:Welsh� National� Rugby� Team:� took� up� yoga� as� part� of� their� World� Cup� preparations.�Fitness�coach�Andy�Hore�signed�up� the�entire�55-man�squad� for�weekly� lessons� to� improve�the�players'�kicking�ability,�speed�and�power.�����������������������Keri�Hehn,�US�Olympic�Swimmer:Keri�Hehn,�US�Olympic�Swimmer:Keri�Hehn,�US�Olympic�Swimmer:Keri�Hehn,�US�Olympic�Swimmer:� „I� do� have� to� say,� the� day� after� I� do� yoga� I� swim� so�much� faster� because� my� muscles� are� loose� and� I� am� not� as� sore...� I� would� definitely�recommend�yoga�to�any�athlete�that�wants�an�extra�edge�by�learning�about�their�body!”�������Novak�ðoković,�World�Tennis�no1:Novak�ðoković,�World�Tennis�no1:Novak�ðoković,�World�Tennis�no1:Novak�ðoković,�World�Tennis�no1:�„�Yoga�is�very�useful.�In�my�profession�there�is�a�lot�of�anxiousness.�We�need�to�relax,� release�stres�and�achieve�balance.�Yoga�practice�helps�us�to�unite�mind�and�body,� to� create�balance.�Purpose�of� yoga� is� to� relax�and� find� inner�peace.� I�learned�yoga�on�one�island�where�I�was�on�vacation.�If�you�practice�yoga�and�meditation�for�one� hour� early� morning� and� evening,� easily� you� become� World� champion.“� –� Yoga� and�Fitness�magazin,�February�2009�Beograd.������

����PPPPRACTICAL�ASPECTRACTICAL�ASPECTRACTICAL�ASPECTRACTICAL�ASPECT����

����Main�principle�of�Yoga�practiceMain�principle�of�Yoga�practiceMain�principle�of�Yoga�practiceMain�principle�of�Yoga�practice����

���������Asana�becomes�Yoga�Asana�when�the�person�experiences�Yoga�(quality�of�Anandasana-�Shavasana,�Chetanasana)�while�holding�the�position.�������Every�asana�has�three�phases:�entering,�maintaining�and�coming�out�of�the�position.���

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�����The�entering�phase�represents�the�force�of�creation�–�Brahma.�This�phase�is�the�first�part�of� an� asana.� The� body� is� placed� in� the� starting� position� and� slowly� moves� into� the� final�posture.�The�entry�phase�is�of�vital�importance�to�end�up�in�a�correct�static�phase.�If�the�entry�phase�is�not�done�carefully,�the�posture�may�be�distorted,�resulting�in�tensions,�pain�and�other�harmful�effects.�������The�static�phase�(maintaining�the�position)�represents�the�force�of�maintenance�–�Vishnu.�The�static�phase�is�the�final�motionless�posture�of�the�body�which�is�the�actual�asana.�In�this�phase�the�body�is�kept�in�the�position�for�a�certain�length�of�time,�while�one�tries�to�use�only�the�necessary�muscles�and�let�the�body�remain�as�steady�and�relaxed�as�possible.�This�is� the�most� important� phase� of� the� asana,� in� which� the� posture� should� be� allowed� to� exercise� its�effect�on�the�body�without�any�disturbances.�������Coming�out�of�the�position�represents�the�force�of�dissolution�–�Shiva.�The�exit�phase�is�the�last�part�of� the�asana,� in�which�the�body�is�brought�back�to�a�neutral,�relaxed�position.�This�part�of�the�yoga�asana�often�covers�the�movements�of�the�entry�phase�in�reverse�order.�It� is�important�to�perform�the�exit�phase�properly�to�ensure�that�the�body�is�left�in�a�relaxed�state�so�that�the�organism�may�fully�absorb�the�effects�of�the�exercise.�������Performing�yoga�asanas�is�thus�an�action�of�God�(Ishvara).�������The� basic� yoga� position� called� Anandasana,� Shavasana,� Shivasana,� or� Chetanasana,�represents� the� unmanifest� field� of� life,� the�Absolute,� the�Unified�Field,� the� state� of�Yoga,�total�wakefulness�and�peace�of�mind�and�body.�From�the�Absolute,�which� is� the� field�of�all�possibilities,�all�differences�(asanas�–�forms)�are�created,�maintained,�and�dissolved�again�into�their� source.�Like� that�Anandasana� represents� the� field�of� all� possibilities,� because� starting�from�that�asana�you�can�assume�any�position.�While�maintaining�a�specific�asana,�one�should�have� the� experience� of� the� quality� of� Anandasana,� together� with� the� specific� asana.� This�introduces�the�quality�of�Yoga�into�the�asana,�and�only�then�is�asana�called�Yoga�asana.�With�the�proper�practice�of�Yoga�asana�we�are�integrating�more�progressive�states�of�silence�and�dynamism,�until�we�reach�the�state�where�we�live,�at�the�same�time,�infinite�silence�together�with� infinite� dynamism.� Then� the� state� of� Yoga� (unity� of� opposites)� is� achieved.� Thus� the�practice�of�Yoga�asana�develops�higher�states�of�consciousness:�Cosmic�consciousness�(turiya�titha),�etc.�

8

�����

Developing�strength,�flexibility,�and�structural�alignment�through�the�practice�of�Developing�strength,�flexibility,�and�structural�alignment�through�the�practice�of�Developing�strength,�flexibility,�and�structural�alignment�through�the�practice�of�Developing�strength,�flexibility,�and�structural�alignment�through�the�practice�of�the�different�series�of�asanasthe�different�series�of�asanasthe�different�series�of�asanasthe�different�series�of�asanas����

������Different�series�of�asanas�are�basically�a�series�of�physical�movements�designed�to�correct�bad�posture�and�bring�the�body�back�into�alignment,�thus�helping�it�to�function�efficiently,�as�nature�intended.�Various�ills�of�the�body,�caused�by�wrong�movement,�may�be�corrected�with�the� appropriate� practice� of� the� sequences� of� yoga� asana.�Old� habits� (samskaras)� of� wrong�postures�and�use�of�muscles�are�thus�replaced�by�good�habits,�leading�to�correct�postures.�As�a�habit�can�be� learned,� so� it�can�be�unlearned.�The�best�way�of�unlearning�a�bad�habit�is� to�replace�it�by�a�good�one�(yogic�samskaras)�until�that�becomes�innate�in�its�turn.�You�learn�to�replace�unconscious�habits�by�conscious�control,�and�in�doing�so,�pave�the�way�for�optimum�health�and�maximum�achievement�for�realizing�full�mental�and�bodily�potential.�The�way�you�move�in�and�out�of�postures�is�more�important�than�the�final�stage�of�the�posture�itself.�That�is� why� proper� movement� in� and� out� of� asana� should� be� learned� from� a� competent� yoga�teacher�and�not�from�a�book.�Practice�of�the�following�sequences�of�asana�aleviate�a�variety�of�mental,�emotional�and�physical�conditions.�Before�Sukha�pranayama,�at�the�end�of�series�of�asanas,� you� can� introduce� the�practice�of� some�pranayamas�which� are� adequate� to�psycho-physical�state�of�the�practitioner.�

�����Sun� salutation�consists�of�a� series�of� flexion�and�extension�exercises� that� integrate�mind,�body,�and�breath.�Sun�salutation� lubricates� the� joints,� conditions� the�spine,�and�strengthens�

9

every�major�muscle�group�in�the�body.�It�creates�balance,�stability,�suppleness,�and�flexibility.�It�has�a�powerful�effect�on�the�glandular,�circulatory�and�digestive�systems�and�it�harmonizes�them.�It�has�a�balancing�effect�on�the�nervous�system�and�it�tones�up�the�energy.�It�acts�as�a�strong�antidote�to�stress.�������It�should�be�practiced�at�the�beginning�of�a�Yoga�session,�as�a�warm-up�exercise�and�should�be�followed�by�a�short�relaxation�in�Anandasana.�Always�do�an�even�number�of�cycles�so�that�both�sides�of�your�body�are�exercised�in�a�balanced�way.�Do�not�rush�through�the�exercises.�Maximum�value�comes�from�doing�them�slowly.�Be�careful�not�to�strain�by�stretching�too�far.�You� should� stretch�only� as� far� as� your�body� is� comfortable.�Over� time,�more� flexibility�will�develop.�You�should�definitely�not�feel�pain�or�discomfort�while�doing�these�exercises.�If�you�have�back�problems,�consult�your�physician�before�starting�these�exercises.�Each�cycle�takes�one� to� two�minutes.�After� completing� the� final� cycle,� lie� down�on� your� back,� arms� at� your�sides,�with� palms� facing�upward,� for� two�minutes.� Just� allow� your� attention� to� easily� be� on�your�body.�Advanced�stages�of�practice�include�bandhas,�mudras,�and�mantras�of�the�Sun,�to�enliven� all� levels� of� our� mind� and� body.� During� Suryanamaskar� sun� light� enters� through�inhalation� (prana)� and� strengthens� every� cell.� Through� exhalation� (apana)� impurities� are�removed.� Prana� and� Apana� are� the� two� Asvinikumaras� (prana� =� anabolism,� apana�=katabolism)�in�our�body.������

Suryanamaskaram�variations:�A,�B,�C,�DSuryanamaskaram�variations:�A,�B,�C,�DSuryanamaskaram�variations:�A,�B,�C,�DSuryanamaskaram�variations:�A,�B,�C,�D����������During�Suryanamaskar�variation�A,�you�can�repeat�the�Sun�mantras�with�every�exhalation.�During�variation�B,�while�staying�in�Adhomukhasvanasana�for�seven�breaths,�you�can�practice�all� three� bandhas� (Maha� bandha)� after� every� second� exhale� (3� times).�During� variation�C,�while� staying� in� the� Adhomukhasvanasana� for� seven� breaths,� you� can� lead� your� attention�along� the� spine� from� Muladhara� to� Sahasrara� chakra� and� at� the� same� time,� with� every�exhalation� repeat� the� Sun�mantras� according� to� the� chakras.�During� variation�D,� you� can�repeat� the�Sun�mantras�with�every�exhale.�Practicing�Suryanamaskaram� in� this�way� turns� it�into� Surya� Yoga,� Ishwara� Pranidhana,� and� Kriya� Yoga.� Ishvara� pranidhana� means� that�Ishwara�(God)�is�your�only�support�in�life�and�this�removes�fears�and�reduces�kleshas.���

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����

����

Yoga�Sequence�No.1Yoga�Sequence�No.1Yoga�Sequence�No.1Yoga�Sequence�No.1����

�����The�sequence�is�structured�in�accordance�with�the�Vedic�principles�of�proper�sequencing�in�the� Asana-practise.� Between� each� asana� do� Ānandāsana� for� 10� to� 15� seconds.� Before�Ānandāsana�do�fish�relaxation�few�times�to�remove�tension�from�neck,�spine,�joints�and�limbs.�Sequence�involves�mind,�body�and�breath�and�influences�all�5�kośas�of�the�body�(sthūla-śarīra�-�gross�physical�body:�annamaya-kośa;�liSga-śarīra/�sūkUma-śarīra�-�subtle,�astral,�mental�body:�prāVamaya-kośa,� manomaya-kośa,� vijñānamaya-kośa/buddhimaya-kośa;� kāraVa-śarīra� -�causal�body:�ānandamaya-kośa.�All�asanas�woman�starts�from�the�left�side�and�man�from�the�

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right�side�of�the�body.�All�asanas�in�the�sequence�should�be�modified�according�to�the�psycho-physical�and�constitutional�conditions�of�the�person.�Only�then�the�practice�of�yoga�asana�will�have� therapeutic� effect.� Before� starting� the� sequence,� do� Ānandāsana� (bliss� posture)� and�stretch�the�whole�body�to�centralize�position�of�navel�(Brahmasthan�of�the�body).�If�the�navel�is�in�it's�proper�place�than�there�is�correct�arrangements�of�all�inner�organs.�

1. Sukhāsana� -� comfortable� (sitting)� posture� with� Ujjāyī� breathing� (restructuring� the�proper�position�of�spine�and�body�by�breathing)�-�holding�as�convenient.�

2. Peace�chant-�Saha�nāvavatu...;�Asato�ma�Sat�gamaya...�(sound�and�meaning�effect).�3. Sankalpa�-�resolution�(meaning�effect)�-�holding�as�convenient.�

„In�Thy�presence,�O�Lord,�Filled�with�Thy�grace,�I�am�starting�Yoga�Asanas.�Grant�me�good�health,�energy,�And�efficiency�in�life.�I�feel�Thy�grace,�Thy�divine�presence.“�

4. SaXvāhan�and�Marma�massage�(abhyanga)�-�massage�as�convenient.�5. AUYa� Sandhi� Vimochana� kriyā� -� eight� joint� release� exercise� (neck,� shoulders,� hips,�

knees,�ankles�-�repeat�each�movement�3�times).�6. Bhastrikā� prāVāyāma� combined� with� basic� movements� of� the� spine� -� blacksmith's�

bellows� prāVāyāma� -� 5� series� of� 10� breaths� (in� between� series� practise:� SamasthitiZ�(standing�pose)�-�with�variations,�Pārśva�Uttānāsana�(asymmetrical)�-�with�variations,�Tādāsana� (variations:� lateral� bend� /� twist)� -� with� variations,� Uttānāsana� (forward�bend)� -� with� variations,� CaturaSgadaV[āsana� (four-limbed� stick� posture),�Ūrdhvamukhaśvānāsana� (upward� dog� posture),� Adhomukhaśvānāsana� (downward�dog� posture)� -� stay� for� six� breaths,� Chakravākāsana� (sunbird),� ]aUankāsana� (hare),�Vajrāsana�(diamond,�kneeling�posture)�-�with�variations.�

7. Kapālabhāti� prāVāyāma� -� shining� skull� -� 4� series� of� 10� breaths� in�Vajrāsana� and� 20�breaths�in�Tā[āsana�while�twisting.�

8. Mahā-bandha� -� great� lock� -� practice� first� in� TaYākamudrā� then� in�Adhomukhaśvānāsana�posture,�(repeat�5-10�times).�

9. Horse� Power� Prānāyāma� -� Aśvini-mudrā� -� hors� seal� (practice� in� standing� posture,�repeat�5-10�times).�

10. Sūryanamaskāram�-�Sun�salutation�variation�A�(repeat�4�times)�and�D�(repeat�2�time)�with�Sun-mantra�(bija)�during�exhale.�

11. Ānandāsana�-�bliss�posture�(holding�as�convenient).�12. Vellan�-�rolling�to�left�and�right�(3�times�each�side).��13. Pād�Sanchalan�-�knee�to�chest�exercises�(3�to�5�times�each�leg).�

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14. Pavanamuktāsana�-�supine�posture�for�eliminating�gas�from�stomach�and�intestines�-�2�times�dynamic,�1�time�static�(hold�during�3�breaths).�

15. Aśvāsana�-�horse�twisting�exercise�on�back�-�2�variations�with�knees�bent�(repeat�each�variation�6�times).�Finish�with�repeating�Apānāsana�3�times.�

16. Ardha-JaYharapariv_ttiasana� -� lying� twist�and� lateral� stretch�(each�side�hold�during�3�breaths).�Finish�with�repeating�Apānāsana�3�times.�

17. Ānandāsana�-�bliss�posture�(holding�as�convenient).�18. Utthitekāpadāsana�-�elevation�of�the�stretched�leg�(2�times�dynamic,�1�time�static).���19. Katiāsana� -� lower�back� raised�up�posture� -�1� to�2� times�dynamic,�1� time�static� (hold�

during�3�breaths).�20. Apānāsana�-�posture�for�elimination�of�apana�(3�to�6�times�dynamic).�21. ViparītakaraVīāsana/SarvāSgāsana� -� inversion,�half� shoulder� stand�or� shoulder� stand�

(holding�for�6�to�12�breaths).�22. Ānandāsana�-�bliss�posture�(holding�as�convenient).�23. Vimanāsana�-�aeroplane�posture�(3�to�6�times�dynamic).��24. BhujaSgāsana�-�cobra�pose�-�1�time�static�(hold�during�3�breaths).��25. PriUYa� Tā[ana� Kriyā� -� exercise� for� reducing� tensions� in� the� feet,� thighs,� buttocks,�

increasing�flexibility�of�the�waist�and�toning�the�sacro-lumbar�area�of�the�spine�(10�to�20�times�dynamic).�

26. Aśvāsana�-�horse�twisting�exercise�on�stomach� -�2�variations�with�knees�bent� (repeat�each�variation�6�times).�

27. Śalabhāsana�-�locust�posture�(repeat�1�to�3�times�dynamic).�28. Ānandāsana�-�bliss�posture�(holding�as�convenient).�29. Apānāsana�-�posture�for�elimination�of�apana�(3�to�6�times�dynamic).�30. Aśvāsana� -� horse� twisting� exercise� in� sitting� position� -� 2� variations� with� knees� bend�

(repeat�each�variation�6�times).�31. DaV[āsana�-�stick�posture�(1�time�dinamic).�32. Jānuśiršāsana� -�head� to�knee�posture� -� each� side�1� to�2� times�dynamic,�1� time� static�

(hold�during�3�breaths).�33. DaV[āsana�-�stick�posture�(1�time�dynamic).�34. Vakrāsana�-�spinal�twist�posture�-�1�time�to�each�side�(hold�during�3�breaths).�������35. DaV[āsana�-�stick�posture�(1�time�dynamic).�36. Paśčimottānāsana� -� stretching� the� back� (west)� -� 1� to� 2� times� dynamic,� 1� time� static�

(hold�during�3�breaths).�37. Ānandāsana�-�bliss�posture�(holding�for�3�to�5min.).�38. Fast�prāVāyāma�-�alternative�nostril�fast�prāVāyāma�(1�to�2�min.).�39. Nā[ī-śodhana�prāVāyāma�-�breathing�exercise�for�purification�of�the�nā[īs�-�5�min.�40. Meditation�-�(20�to�30�min.).�Experiencing�Samādhi.�

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�����Note:� Asana� that� generate� high� levels� of� energy� (in� the� sequence� from� 1-10)� are� better�performed� in� the�morning,� since� these�asanas�provide�enormous�amounts�of�energy� for� the�utilization� during� the� activities� of� the� day.�On� the� other� hand,� the� relaxing� asanas� (in� the�sequence�from�11-37),�are�appropriately�practiced�in�the�evening�to�provide�the�conditions�for�healing�and�recuperation�of�the�body.��

��������

Twisting exercises for the spine

�����Twisting� exercises� for� the� spine� from�Maharishi� Swami� dev�Murti� charge� up� the� spinal�chord� and� thus� recharge� the� human� battery� and� build� up� an� immense� reservoir� of� energy.�These� exercises� are� designed� to� improve� the� functioning� of� the� spinal� chord,� blood�circulation,� the� vertebral� discs,� and� the� nervous� system,� and� also� for� the� awakening� of� the�dormant�powers�within.�They�are�auto-chiropractic�because�when�the�muscles�are�completely�relaxed�you�can�consciously�activate�only�certain�muscles�to�move�certain�vertebras,�or�discs�to� its� proper� place.� They� also� aid� digestion� and� other� functions� of� the� internal� organs� and�prepare� the� body� to� perform�other� classical� yoga� positions.�A�healthy� spine�means� that� no�area�of� the� spine� is� stiff�and� that�you� feel�no�pressure� in� the�spine.�There�should�be�a� light�feeling�in�the�spine,�as�if�it�is�floating.�These�spinal-twist�exercises�are�done�with�eyes�closed�and�the�breath�must�be�kept�inside,�pushed�well�down�to�the�navel,�and�for�as�long�as�it�can�be�retained.�The�only�exception� is� exercise�no.�12� in�which� the�air� is� retained� inside� the�chest.�

14

The� exercises� can� also� be� done�while�holding� the� breath� after� exhale.�There� are� 4�ways� of�breathing�which�should�be,�over�period�of�time,�usually�applied�in�the�following�sequence:��

• In�the�starting�position�inhale�and�then�start�twisting�the�body�while�exhaling.�While�coming�back�to�starting�position�inhale.�

• In� the�starting�position�exhale�and�while�holding� the�breath,� twist�and�return�back�to�starting�position.�

• In�the�starting�position�inhale�(to�the�stomach)�and�while�holding�the�breath,�twist�and�return�back�to�starting�position.�

• In�the�starting�position�inhale�(to�the�stomach)�and�while�holding�the�breath,�twist�left�and�right�for�as�long�as�you�can�comfortably�hold�the�breath.�

�������Which�way�of�breathing�should�be�applied�depends�on�the�condition�of�the�person.�Always�start�with�normal�breathing�without�holding�the�breath.�Breathing�should�always�be�through�the�nose,�with�the�mouth�closed.�If�the�person�is�mentally�and�emotionally�tense�than�it�will�be�good� to�exhale�through�the�mouth�at� the�same�time�producing�the�sound�AAAAAA.�Older�people�and�those�suffering�from�heart�diseases,�lung�or�thyroid�disorders,�as�well�as�asthma,�or� high� or� low� blood� pressure,� should� not� retain� the� breath,� but� should� breath� normally�(exhaling�during� twisting,�while� inhaling� return� to� starting�position).�Women� should�not�do�these�exercises�if�they�are�pregnant�or�menstruating.�The�eyes�should�be�kept�closed�and�the�awareness�should�be�on�the�proper�breathing�and�spine�movement.�Move�the�spine�only�how�much�is�comfortable,�do�not�strain.�Keep�the�eyes�closed�all�the�time�and�be�conscious�of�the�movement� of� the� spine.� The� shoulders� should� remain� on� the� ground� during� twisting.� The�exercises�should�be�done�in�the�early�morning�or�at�least�three�hours�after�a�meal.�The�place�where�you�practice�should�be�well-aired�but�not�draughty.�The�best�place� is�in�the�open�air.�Remember�to�drink�some�water�before�the�exercises�so�that�all�the�internal�organs�are�washed�thoroughly.�Afterwards�go�to�the�toilet�and�pass�water,�before�having�a�bath�or�shower.��NoteNoteNoteNote:�������Before�doing�every�exercise,�assume�Anandasana�(relaxing�all�muscular�tension),�breathe�normally,� and� have� the�mind� at� rest.� In� the� beginning� of� the� practice�move� the� body� with�breath�(twisting�as�you�exhale,�returning�to�the�starting�position�with�inhale).�If�a�person�has�lordosis,� then�one� should�place� a� folded�blanket�under� the� pelvis� (fold� it� as�many� times� as�necessary� to�make� the� position�most� comfortable).� A� person� with� kyphosis� should� place� a�folder� blanket�under� the� thoracic� curvature,� and�also� a� small� (thin)�pillow�under� the�head.�Before� twisting� the� spine,� it� must� be� stretched.� At� the� end� of� each� course� of� spinal-twist�exercises,�do�some�balancing�asana�(Pratikriya�asana).�The�pratikriya�asana�for�courses�done�lying�on�the�back,�sitting,�or�lying�on�the�side�of�the�body,�is�Apanasana�(repeat�6�times).�For�courses�in�which�you�lie�on�the�stomach,�do�Shashanka�asana�and�Chakravakasana.��

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Benefits:Benefits:Benefits:Benefits:���������The�spine�twisting�exercises�strengthen�the�muscles�between�the�vertebras,�deepest�muscles�of�the�back,�along�the�spine,�which�are�most�important�to�maintain�the�proper�position�of�the�spine.�They�massage�the�nerves�of�the�peripheral�nervous�system,�thus�improving�the�functions�of�all�internal�organs.�They�apply�uniform�pressure�on�the�vertebral�bodies�and�thus�strengthen�the�bone�structure�and�improve�its�flexibility.�Furthermore,�these�exercies�improve�the�circulation�which�helps�to�nourish�the�discs�and�to�recover�their�normal�size�and�function.�They�purify�the�nadis�(energy�channels)�along�the�spine�and�awaken�the�life�energy�in�the�body�(kundalini�shakti).��Spinal�Twist�CourseSpinal�Twist�CourseSpinal�Twist�CourseSpinal�Twist�Course�I�I�I�I�����Zero�ExerciseZero�ExerciseZero�ExerciseZero�Exercise:��

• Assume�Ananda�Asana.�Keep�the�feet�about�a�foot�apart.�Stretch�the�arms�out�at�the�shoulder�level.�Take�a�deep�breath�and�press�it�down�below�the�navel.�While�holding�the�breath,�twist�the�lower�part�of�the�body�to�the�left�and�turn�the�head�to�the�right�with�the�chin�pointing�over�the�right�shoulder.�The�big�toe�of�the�right�foot�must�touch�the�heel�of�the�left�foot.�Then�turn�the�head�to�the�left�with�chin�pointing�over�the�left�shoulder� and� the� lower� part� of� the� body� to� the� right� with� the� toe� of� the� left� foot�touching�the�heel�of�the�right�foot.�Repeat�these�movements�alternately�4�to�5�times�or�as� long� as� the� breath� can� be� held� within.� Do� the� same� exercise� keeping� the� feet�together.�After�every�exercise,�do�the�Fish�Relaxation.�

�Fish�Fish�Fish�Fish�Relaxation:Relaxation:Relaxation:Relaxation:��

• Lie� down� fully� stretched� in� Ananda� Asana.� During� inhale� slowly� raise� the� hands�(bending�the�arms�at�the�elbows,�while�the�elbows�themselves�remain�on�the�ground)�and�simultaneously� raise� the�knees�about�a� foot�off� the�ground.�During�exhale�drop�the�arms�and�legs�to�the�original�position�slowly�turning�the�head�from�right�to�left�and�next�time�from�left�to�right.�

�The�First�Exercise:The�First�Exercise:The�First�Exercise:The�First�Exercise:����

• Assume�Ananda�Asana.� Cross� the� right� foot� over� the� left.� Stretch� the� arms� out� at�shoulder� level.� Take� a� deep� breath,� pressing� it� down� below� the� navel� and� hold� the�breath� within.� Then� turn� the� head� slowly� to� the� right� and� feet� to� the� left.� The� hip�should�be�raised.�Repeat�this�on�the�opposite�side.�Fish�Relaxation�follows.�

�The�Second�Exercise:�The�Second�Exercise:�The�Second�Exercise:�The�Second�Exercise:�����

• It�is�the�same�exercise�with�the�left�foot�crossed�over�the�right�foot,�followed�by�Fish�Relaxation.�

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The�Third�Exercise:The�Third�Exercise:The�Third�Exercise:The�Third�Exercise:��• Assume�Ananda�Asana.�Place� the�heel�of� the�right�foot�between�the�big�and�second�

toes�of� the� left� foot.� Stretch� the� arms�out� at� shoulder� level.�Draw� in� a�deep�breath,�press�it�down�below�the�navel�and�hold�it.�Turn�the�lower�part�of�the�body�slowly�to�the�left�and�head�to�the�right.�The�shoulders�remain�flat�on�the�ground.�In�this�position,�the�ankle�bone,� the�left�hip�and�the�right�ear�are�to�be�in�a�line.�Repeat�the�exercise�alternately� 4� to� 5� times� or� as� long� as� the� breath� can� be� held.� Follow� up� with� Fish�Relaxation.�

�The�Fourth�Exercise:The�Fourth�Exercise:The�Fourth�Exercise:The�Fourth�Exercise:��

• Same�as�above,�but�with�the�heel�of�the�left�foot�between�the�big�and�the�second�toes�of�the�right�foot.�Follow�up�with�Fish�Relaxation.�

�The�Fifth�Exercise:The�Fifth�Exercise:The�Fifth�Exercise:The�Fifth�Exercise:��

• Assume�Ananda�Asana.�Place�the�outside�of�the�right�ankle�just�above�the�left�knee-cap.�Stretch�the�arms�out�at�shoulder�level.�Take�a�deep�breath,�press� it�down�below�the�navel�and�hold�it�within.�Then�turn�the�lower�part�of�the�body�to�the�left�and�head�to�the�right.�Bring�the�right�knee�as�near� to�the�ground�as�possible.�The�chin�should�move�above�the�right�shoulder.�Then�move�the�lower�part�of�the�body�to�the�right,�the�right�knee�touching� the�ground�(if�possible)�and�the�head�turned�to�the� left�with� the�chin�moving�over�the�left�shoulder.�Repeat�the�exercise�4�to�5�times�or�as�long�as�the�breath�can�be�held.�Then�do�Fish�Relaxation.�

�The�Sixth�ExerciseThe�Sixth�ExerciseThe�Sixth�ExerciseThe�Sixth�Exercise:��

• Same�as�the�above,�but�the�outside�of�the�left�ankle�placed�on�the�knee-cap�of�the�right�leg.�Then�do�Fish�Relaxation.�

�The�Seventh�ExerciseThe�Seventh�ExerciseThe�Seventh�ExerciseThe�Seventh�Exercise:�������This�exercise�is�the�most�important�of�all�these�exercises.�If�there�is�no�time�for�doing�the�whole�course�of�12,�the�one�should�do�at�least�this�exercise�in�all�its�parts,�without�fail,�both�in�the�morning�(while�still�in�bed)�and�as�one�goes�to�bed�at�night.�This�will�induce�sound�sleep�and�also�remove�constipation.�All�regions�along�the�spine�become�strong:�the�cervical�region�of�the�neck,�thoracic�region�of�the�chest,�the�lumbar�region�of�the�stomach,�the�sacrum,�and�the�cocyxial�region.�They�become�supple,�strong,�and�free�of�aches�and�pains.�Cholesterol� is�reduced�and� the�nerves�and�arteries�become�clearer.�These�exercises�are�also�beneficial� for�diabetic� patients,� keeping� the� abdomen� and� buttocks� in� shape.� They� benefit� the� womb,�uterus,�urinary�tract,�appendix,�liver,�spleen,�the�large�and�small�intestines,�navel,�the�kidneys�and�other�organs�in�these�regions.��

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• Assume�Ananda�Asana.�Raising�the�knees,�placing�the�feet�near�the�thighs�/�buttocks,�keeping�them�one�and�a�half�feet�apart.�Stretch�the�arms�out�at�shoulder�level,�draw�in�a�deep�breath,�press�it�down�below�the�navel�and�hold�it.�Then�turn�the�knees�to�the�left� and� the� head� to� the� right,�with� the� left� knee� touching� the� ground� and� the� right�knee�touching�the�left�heel.�Then�turn�the�knees�to�the�right�and�the�head�to�the�left,�with� the� right� knee� touching� the� ground� and� the� left� knee� touching� the� heel� of� the�right�foot.�Repeat�this�4�to�5�times.�Then�do�Fish�relaxation.�

����Variation:Variation:Variation:Variation:�������In�case� that�a�person�has�problems� in� the� lumbar� region�of� the�spine,� then� the� following�combination� of� breathing� and� movement� is� recommended� (this� applies� also� to� the� other�spinal-twist�exercises):�Inhale�deeply�and�then�exhale�completely�and�hold�the�breath.�Then�turn�the�knees�to�the�left�and�the�head�to�the�right,�with�the�left�knee�touching�the�ground�and�the�right�knee�touching�the� left�heel.�At�the�same�time�turn�your�head�and�neck�to�the� left.�Remain�in�this�position�as�long�as�you�feel�comfortable.�Then,�while�inhaling,�move�back�into�the�starting�position.�Then�repeat� the�same�exercise� in� the�opposite�direction�(knees� to� the�right,�head�to�the�left).�Do�this�3�times�in�both�directions.��

• Assume�Ananda�Asana.�Join�the�legs�together�and�bring�the�feet�as�close�as�possible�to�the�buttocks.�Stretch�the�arms�out�at�shoulder�level.�Draw�in�a�deep�breath,�press�it�down�below�the�navel�and�hold�it.�Turn�the�knees�to�the�left�and�the�head�to�the�right,�with�chin�over�the�right�shoulder.�The�left� leg�should�touch�the�ground�and�the�right�foot�should�remain�over�the�left�foot�without�raising�the�feet�off�the�ground.�Then�turn�the�knees� to� the� right�and�head� to� the� left,�with� chin�over� the� left� shoulder�and� the�right�leg�touching�the�ground.�The�left�foot�remains�over�the�right�foot�without�raising�the�feet�off�the�ground.�Repeat�4�to�5�times�or�as�long�as�the�breath�can�be�held.�Then�do�Fish�relaxation.�

�• Assume�Ananda�Asana.� Join� the� legs� together� and� draw� the� knees� over� the� chest,�

stretch�the�arms�and�hold�the�breath.�Turn�the�knees�to�the�left�to�touch�the�ground�and�the�head�to�the�right.�Then�turn�the�knees�to�the�right�(again�touching�the�ground)�and� the� head� to� the� left.�Repeat� 4� to� 5� times� or� as� long� as� the� breath� can� be� held.�Follow�up�with�Fish�Relaxation.�

�• Assume�Ananda�Asana.�Join�the�legs�and�draw�the�knees�over�the�chest.�Then�rotate�

the�knees�clock-wise�and� turn� the�head� to� the�other� side.�When� the�knees�go� to� the�right,�the�head�should�turn�to�the�left�and�vice�versa.�Repeat�4�to�5�times�or�as�long�as�the�breath�can�be�held.�Then�do�Fish�Relaxation.�Do�the�same�by�turning�the�knees�counter-clock�wise�and�the�head�away�from�the�knees�(if�knees�are�on� left�side,�then�turn�the�head�to�the�right�and�vice�versa).�Follow�up�with�Fish�Relaxation.�

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�The�Eighth�Exercise:�The�Eighth�Exercise:�The�Eighth�Exercise:�The�Eighth�Exercise:�����

• Assume�Ananda�Asana.�Join�both�knees�together�and�draw�them�over�the�chest.�Draw�in�a�deep�breath,�press� it�down�below�the�navel�and�hold� it.�Clasp�the�hands�around�the�knees.�Turn�the�knees�first� to�the�right�and�then�to�the� left� to�touch�the�ground,�and�at�the�same�time,�turn�the�head�to�the�left�and�then�to�the�right�(in�the�opposite�direction�of�the�knees),�with�the�chin�moving�over�the�shoulder�on�each�side.�Repeat�the�exercise�4�or�5� times�or�as� long�as�you�can�hold� the�breath.�Follow�up�with�Fish�relaxation.�

�• After�Ananda�Asana,� assume� the� same�position� as� above.�Clasp� the�knees�over� the�

chest�with�both�hands,�and�rock�the�body�slowly�forward�and�backward�without�jerks.�Breath�should�be�deep,�pressed�down�below�the�navel�and�held�all�the�time.�Then�do�Fish�Relaxation.�

�The�Ninth�Exercise:�The�Ninth�Exercise:�The�Ninth�Exercise:�The�Ninth�Exercise:�����

• Assume�Ananda�Asana.�Lifting�both�arms�and�legs�in�the�air,�make�cycling�movements�with�both� arms� and� legs:�First� in� the� forward�direction� for� some� time,� then� reverse.�While�making�the�movements,�laugh�out�loud�and�boisterously�uttering�AAA�-�haaa,�haaa,� haaa…;�EEE� -� heee,� heee,� heee…;� III� -� hiii,� hiii,� hiii…;�OOO� -� hooo,� hooo,�hooo…;�UUU�-�huuu,�huuu,�huuu….�This�exercise� replenishes� the� lungs�with� clean�and�fresh�air�and�removes�all�tension�from�mind�and�body.�The�louder�and�deeper�the�laughter,� the� better� the� results.�A� baby� does� this� exercise� naturally.� Follow� up�with�Fish�relaxation.�

• Assume� Ananda� Asana.� Lift� the� arms� and� legs� and� do� the� cycling� movements� as�described� above.� But� this� time� the� mouth� is� closed� and� the� boisterous� laughter� is�through�the�nose�(“horse�laughing”).�The�force�of�the�air�expels�the�toxins�through�the�nose.�Then�do�the�Fish�relaxation.�

�The�Tenth�Exercise:The�Tenth�Exercise:The�Tenth�Exercise:The�Tenth�Exercise:��

• Assume�Ananda�Asana.� Join� the� feet� together�with� the� toes� stretched� and� pointing�forward.�Draw�in�a�deep�breath,�press�it�down�below�the�navel�and�hold�it.�Stretch�the�arms�over�the�body�in�front,� interlock�the�fingers�and�turn�the�palms�outwards.�With�the�arms�stretched�out,�make�a�circular,�clockwise�movement�from�the�right�side�over�the�head�to�the�left�side�up�to�the�navel,�turning�the�head�to�the�opposite�direction�of�the�arms.�Do�it�4�to�5�times�or�as�long�as�the�breath�can�be�held.�Follow�up�with�Fish�Relaxation.�Then�do�the�same�exercise�counter-clockwise�from�the� left�side�over� the�head� to� the� right� side� up� to� the� navel.� The� head� should� again� turn� in� the� opposite�direction� of� the� arms,� the� chin� moving� over� the� shoulder� on� each� side.� Repeat� as�above,�followed�by�Fish�relaxation.�

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�The�Eleventh�The�Eleventh�The�Eleventh�The�Eleventh�ExerciseExerciseExerciseExercise:��

• Assume�Ananda�Asana.�Stretch�the�arms�above�the�head�with�thumbs�linked�together�and�raised�little�off�the�ground.�Keep�the�legs�stretched�out�with�feet�also�raised�a�little�off�the�ground.�Draw�in�a�deep�breath,�press�it�down�below�the�navel�and�hold�it.�Then�roll�the�body�over�and�over�to�the�right�and�then�over�and�over�back�to�the�left.�Do�it�4�to�5� times�or�as� long�as� the�breath�can�be�held,� followed�by�Fish�Relaxation.� (Note:�This�gives�a�“self-massage”�to�the�back).�

�The�Twelfth�Exercise:The�Twelfth�Exercise:The�Twelfth�Exercise:The�Twelfth�Exercise:����

• This�last�exercise�is�done�in�a�sitting�position.�Assume�Padmasana�(Lotus�position)�if�possible,�or�sit�comfortably�cross-legged.�Keep�the�spine�straight�and�erect�and�place�the�hands�on�the�knees.�Draw�in�a�deep�breath�up�to�the�chest�(not�to�the�navel�this�time!)�and�hold�it.�Now�slowly�raise�the�right�shoulder�up�to�the�ear�and�bring�it�down�again�slowly�without�tilting�the�head�on�any�side.�Do�this�as�long�as�you�can.�Then�do�the�same�with�the�left�shoulder�and�also�with�both�shoulders�together.�

�• Assume�the�same�position�as�above,�placing�the�hands�on�the�knees.�Draw�in�a�deep�

breath�up�to�the�chest,�and�hold�it.�Then�rotate�the�right�shoulder�from�back�to�front�without�tilting�the�head.�Go�on�rotating�as�long�as�possible.�After�that,�rotate�it�from�front�to�back�as�long�as�possible.�Do�the�same�rotation�with�the�left�shoulder�in�both�directions.�

�• Assume�the�same�position�as�above,�placing�the�hands�on�the�knees.�Draw�in�a�deep�

breath�up�to�the�chest�and�hold�it.�Now�rotate�both�the�shoulders�simultaneously�for�some�time�forwards�and�then�backwards,�then�alternately�forwards�and�backwards,�as�long�as�possible.�

������Then�do�the�pratikriya�asana�and�finish�up�the�exercise�with�fish�relaxation.������������

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0

1&2

Fish relaxation

3& 4 5& 6

7

8 9

10 11

12

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PPPPranayamaranayamaranayamaranayama�������������It�must�be�noted�that�the�practice�of�Pranayama�should�not�be�done�after�merely�reading�books� on� the� subject.� The� various� forms� of� Pranayamas� should� be� practiced� under� the�guidance�and�in�the�presence�of�instructors,�who�have�thorough�knowledge�of�the�merits�and�demerits� of� Pranayama� and� understand� the� different� natures� and� dispositions� of� the�practicioner.�By�simply�imitating�the�Yoga�exercises,�the�body�will�become�weak�and�ailments�will� increase.� The� Yoga� Siddhi� says:� “Pranayama� practiced� systematically� under� proper�guidance�cures�and�prevents�many�diseases�but,�if�irregularly�done,�it�causes�hiccup,�asthma,�headache,�earache,�eye�troubles,�etc.”���

MudraMudraMudraMudra����

Ashvini�MudraAshvini�MudraAshvini�MudraAshvini�Mudra��������Stand�upright� (Samasthiti)� and� tighten� the� fists�while� inhaling.�At� the� end�of� the� inhale,�swallow� the� breath� (Aprakasha�mudra),� hold� the� breath,� do� Jalandhara-bandha� (lower� the�chin�down�and�raise�chest�to�press�the�chin),�tighten�the�perineum�(Mula-bandha)�and�anus�(tighten�the�external�anal�sphincter,�followed�by�the�internal�anal�sphincter�–�Ashvini�mudra),�and�pull�them�up.�Men�also�pull�up�testes�and�ladies�tighten�muscles�which�regulate�urination.�While� keeping� the� anal� contraction,� pull� the� abdomen� in� slightly� and� the� diaphragm� up�(modified�Uddiyana�bandha).�While�holding� the�breath�keep� Jihva�bandha�and�Shambhavi�mudra.�Then,�still�during�the�overall�retention�phase,�release�the�two�sphincters�of�the�anus�and� repeat� this� alternate� movement� of� compression� and� release� about� five� times.� Then�tighten�the�anus�as�much�as�possible,�and�while�keeping�it�tightened�shift�the�awareness�to�the�top�of�the�head�feeling�that�consciousness�expands�there�like�the�rays�of�the�sun,�or�opening�the�petals�of�white�lotus.�Allow�the�awareness�to�be�naturally�drawn�and�absorbed�in�infinity.�Hold�for�as�long�as�is�comfortable�and�then�open�Jalandhara-bandha,�exhale�and�relax�all�the�bandhas.� Repeat� this� cycle� seven� times.�While� inhaling� keep� hands� in� chin�mudra,� during�holding�of� the�breath�keep� the� fingertips�of�each�hand� together�near� the�navel,� and�during�exaling�bend�the�thumb�to�the�palm�and�make�the�fist.�������Benefits:Benefits:Benefits:Benefits:�Ashvini�mudra�allows�energy�to�be�liberated�from�muladhara�chakra�and�helps�to�harmonize� the� flow�of�prana�and�apana.� Its�effects�are�mainly� felt� at� the� level�of� the�pelvic�part�of� the�parasympathetic�nervous�system.� It� fortifies� the�pelvic� floor�and�acts�against� the�tendency�of�ptosis.�Moreover,�it�decongests�the�anal�venous�system�and�strengthens�the�pelvic�muscles.�It�produces�vitality�and�strength�and�soothes�the�nervous�system�while�preventing�the�organism�from�aging.�This�exercise�also�awakens�Kundalini,�allowing�it�to�travel�along�spine,�to�the�top�of�the�head�(Sahasrara�chakra),�thus�enlivening�the�entire�brain�physiology.�Ashvini�

22

mudra� can� also� be� practiced� sitting� in� Padmasana,� Siddhasana� or� Vajrasana.� The� best�position�in�which�to�learn�this�mudra�is�to�lie�on�the�back�with�folded�knees.��

��������

Yoga�NidraYoga�NidraYoga�NidraYoga�Nidra�������������The� sleep�of� yogis� is� called�Yoga�Nidra.�The� yogi� does�not� sleep�–�only�his� body� sleeps.�Jivatma� (the� Self� of� the� yogi)� is� constantly� awake.� In� the� practice� of�Yoga�Nidra,� the� yogi�relaxes�his�body�parts�one�by�one�and�thereby�induces�a�process�of�relaxation.�

�Benefits�of�Yoga�NidraBenefits�of�Yoga�NidraBenefits�of�Yoga�NidraBenefits�of�Yoga�Nidra����������Physical,�mental,�and�emotional�stress�is�removed�by�the�practice�of�Yoga�Nidra.�The�body�parts�become�active�and�strong.�Several�disorders�of�the�body,�mind,�and�brain,�such�as�stress,�diabetes,�high�blood�pressure,�angina,�heart�disease,�and�general�weakness�may�be�cured�by�this�practice.�By�practicing�Yoga�Nidra,�control�on�the�mind�becomes�possible.�By�controlling�the�mind,� the�yogi�overcomes� lust,�anger,�pride,�greed�and�attachment.�He�leaves� indolence�and�becomes�active.�The�energy�to�do�work�is�maintained�and�fatigue�is�removed.�Yoga�Nidra�provides� the�easiest�way� to�reach� the� inner�recesses�of� the�heart.�The�person�attains�purity,�

23

stability�and�peace�by� this�practice.�It�also�endows�energy�and�peace�to�the�mind,� the�brain,�and�the�nervous�system.�������Yoga�Nidra�is�an�important�process�of�Yoga.�Its�practice�leads�the�person�not�only�to�the�innermost�recesses�of�his�heart,�but�empowers�him�to�achieve�the�state�of�restful�alertness�in�which��his�entire�being�gets�filled�with�a�wonderful�freshness�and�bliss.�� Practice of Yoga Nidra: travel beyond final frontiers of macrocosmos (mahatomahiyan)

and deep within microcosmos (anoraniyan).

Scientific�researchScientific�researchScientific�researchScientific�research�on�Yoga�and�sport�on�Yoga�and�sport�on�Yoga�and�sport�on�Yoga�and�sport����������������������������Published� Scientific� research:� “Higher� psychoPublished� Scientific� research:� “Higher� psychoPublished� Scientific� research:� “Higher� psychoPublished� Scientific� research:� “Higher� psycho----physiological� refinement� in� worldphysiological� refinement� in� worldphysiological� refinement� in� worldphysiological� refinement� in� world----class�class�class�class�Norwegian�athletes:�brain�measures�of�performance�capacity”Norwegian�athletes:�brain�measures�of�performance�capacity”Norwegian�athletes:�brain�measures�of�performance�capacity”Norwegian�athletes:�brain�measures�of�performance�capacity”��H.�S.�Harung,�F.�Travis,�A.�M.�Pensgaard,�R.�Boes,�S.�Cook-Greuter,�K.�Daley�Oslo�University�College,�St�Olavs�Plass,�Oslo,�Norway,�Center� for� Brain,� Consciousness� and� Cognition,� Maharishi� University� of� Management,�Fairfield,�Iowa,�USA�The�Norwegian�School�of�Sport�Sciences,�Ullevaal�Stadion,�Oslo,�Norway,�Independent�Scholar�and�Management�Consultant,�Wayland,�Massachusetts,�USA,�Department�of�Exercise�and�Sport�Science,�Maharishi�University�of�Management,�Fairfield,�Iowa,�USA�������Corresponding� author:� Harald� S.� Harung,� PhD,� Oslo� University� College,� PO� Box� 4� St�Olavs�Plass,�N-0130�Oslo,�Norway.�������Published�in:�Scandinavian�Journal�of�Medicine&�Science�in�Sports,�February�2011.�This� study� tested� the� hypothesis� that� the� degree� of� psycho� physiological� development� is�related� to�performance� levels� in�world-class� athletes.�The�world-class� performance� athletes�had� significantly� higher� scores� on� the�Brain� Integration� Scale,�more� rapid� habituation� to� a�loud� stimulus,� and� higher� levels� of� self-development� and�moral� reasoning� than� the� control�athletes.�All�these�measures�give�different�angles�into�how�athletes�may�be�able�to�excel.����������Brain� integration�may�be� the�next� frontier�of� training� for�excellence� in� sports.�The�hand�moves;�but�who�moves�the�hand?�Brain�functioning�underlies�how�we�make�meaning�of�daily�experiences;� how� we� perceive� the� world;� and� how� we� respond� to� challenge.� Higher� brain�integration� supports� higher� levels� of� self-development,� higher� ethical� values� and� behavior,�and�a�higher�quality�of�life.�Methods�for�enhancing�brain�integration�may�therefore�be�critical�

24

for� becoming� a� champion.� Inner� development� could� give� the� added� edge� for� outer�performance.�The�Brain�Integration�Scale�may�provide�an�objective�measure�to�allow�athletes�and� coaches� to� monitor� growth� of� inner� development,� and� by� inference� performance�potential,�as�the�athletes�actualize�their�athletic�career�game�plan.�����

Yogacharya�Jadranko�MiklecYogacharya�Jadranko�MiklecYogacharya�Jadranko�MiklecYogacharya�Jadranko�Miklec

Jadranko�Miklec� is� the�author�of� six�books�and�DVD�on�yoga.�Title�of� first�book� is�Yama,�second� -�Niyama,� third� -�Asana� and�Pranayama,� fourth� -�Yoga� for� the� spine� and�beauty�of�body,�fifth�–�Transcendental�Meditation,�Return�to�health�and�sixt�–�Science�of�Vedic�Yoga.�Jadranko�Miklec�was�the�representative�of�Yoga�in�the�Department�of�Ministry�of�Justice�of�Croatia�for�regulation�of�application�of�nonconventional�medicine.�He�practices�and�teaches�Yoga�all�over� the�World�already� for�30�years.�He� is�master�of�Martial� arts� (karate).�For�30�years� he� is� teacher� of� Transcendental�Meditation� and� for� 19� years� teacher� of�Maharishi’s�Vedic� Science.� Knowledge� and� support� to� teach� Yoga� Jadranko� gained� from� Maharishi�Mahesh�Yogi.� Jadranko's� knowledge� about� asanas� and�pranayama� is� based� on� teaching� of,�A.G.� Mohan� (disciple� of� Shri� T.� Krishnamacharya),� Maharishi� Swami� Dev� Murti,� other�Yogacharyas� and� his� own� insights� which� he� gained� trough� the� long� practice� and� proper�understanding�of�Yoga�and�Maharishi’s�Vedic�Science.�Jadranko�has�also�experience�with�the�application� of� Yoga� and� Ayurveda� to� sport� and� he� was� yoga� trainer� of� one� of� the� most�popular�tennis�player�in�the�world.�For�teaching�yoga�Jadranko�is�cooperating�with�Maharishi�Vedic�Academy� in�Germany,�Deutsche�Gesellschaft� für�Ayurveda,� and�Academy� for� living�healthy,�USA.�He�is�president�of�the�Association�for�sport�and�recreation�„SUNCE“,�Croatia.�He�is�International�Secretary�General�of� the�World�Academy�of�Ayurved�from�India.�From�World� Academy� of� Ayurveda,� Jadranko� received� the� noble� prestigious� award� and� title� of�Vanaushadhi� Bhishagacharya� (Herbal� Scientist)� and� expert� for�Yoga� and�Ayurveda.�He� is�also� cooperating�with�Morarji�Desai�National� Institut�of�Yoga� in� India.� Jadranko�Miklec� is�vicepresident� of� European� Yoga� Federation� and� also� member� of� the� board� of� World�Movement�for�Yoga�and�Ayurveda�and�is�recognized�to�train�Yoga�teachers.���Jadranko�Miklec,��Mikleci�25,��10040�Zagreb,��Croatia�Tel:�00385�(0)1�2980663;�Mobitel:�00385�(0)959147314;�e.mail:�[email protected]�www.jadrankomiklec.com�