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A yoga practices program:

A yoga practices program can be is the compilation of the beneficial exercises for us.

It can be said that yoga can helps us to achieve better health, understanding health as the uthopic concept defined by the WHO (a complete wellbeing state including the physical, psicological and social). Human being is a whole entity and even if do not mention it, there is always a psicologic dimension in it.

By this way it can be valid to speak of yoga as a kind of self care, that means, an instrument for the yoga student to help himself.

Yoga may help us to replan our life stile.

Yoga can do a deep transformation of our life habits. A deliberate and minucious life style review that may afect the complete person.

To whom may help this yoga practices program?

Yoga means union, in its own sense it seems not possible to separate body and mind. To improve one is to better the other and viceversa. In its fudaments yoga seems to be similar to the mico and macro cosmic theories whre everything is inter related. This can show very inetresting aplications.

For example, we may have been observed some times to the following yoga self care case: some person comes to the yoga class and the teacher does say to him: -be calm-. ¿What should understand a person who listen this sentence? Maybe he can think: -I would like very much... to be calm, if I where knowing how to do this, only if I would know how-. So the word alone can not be more useful, we do need a practices program.

¿How this Yoga Practices Program will work?

Ancient yogis did see the close relation between the subtle and gross parts of the human being.

They observed the peaceful and the nervous persons body taking good notes on the psichological differences.

Seeing the surface they where able to see the deepness.

The tesis was: if an internal, psychological, habit, is showed in an external behaviour in the body. So, changing the external side, as we can affect it, can we change the internal side, that in the beginning seemed impossible to access?.

So, the yoga body postures, for example, became a entrance door or the key to operate on the deepness of us.One of the easiest to perceive is the relation between breathing and the own perception of wellbeing.

Which are the Yoga instruments?:  

1. A vegetal and moderate diet.

2. The regular habit of cleansing the organic systems.

3. The physical yoga postures for:

improving the breathing

protecting the back

protecting the legs

protecting the hands

protecting the abdominal area

protecting the knees

4. The Nervous System's protection exercises:

relaxation

silence

breathing practises

training of the atittude and will: self contentment, austerity, study and love.

 

5. Mild Aerobic Physical exercises as walking, cicling or swimming.

6. Tranquility and enough rest.

7. We shall not forget our clear aims, careful and judicious practicing and remarking our important points in learning

8. Very much important is to follow the classical texts reference.

Yoga practices program:

- Preparation:

Self testing and measuring the body asimetries

- Postures:

Savasana (Relaxation)

Bujangasana (Slowly three times)

Makarasana (Relaxation)

Halasana (Slowly three times)

Sarvangasana (Relaxation)

Paschimotanasana (Slowly three times)

Savasana (Relaxation)

Salabhasana (Slowly three times)

Savasana (Relaxation)

Breathing:

Kapalabhatti (five times)

Anuloma- Viloma (ten rounds without retention)

Silence: In any posture confortably seated and maintaining the quietness as possible.

- Cleansing of the Body Systems Program:

Sutra Neti 1/week

Jala Neti 1/day

Vauman Dhauti 1/15 days

Shanka Prasalana 1/six months

- Breathing Improvement Program

Chacrasana

Makarasana(2)

Bakrasana

Tadasana

Savasana

- Back protection:

Bujangasana

Shalabhasana

Vakrasana

Supta Vakrasana

Vajrasana

Gomukasana

Pavana Muktasana

Paschimotanasana

- Legs Protection:

Halasana

Sarvangasana

Viparita Karani

- Hands Protection:

Kukutasana

Mayurasana

- Abdominal Protection:

Nauasana

Uddiyana Bandha

- Knees Protection:

Vrksasana

Trikonasana

- Nervous System Protection:

Stetching and elongations

Matsyasana

Simhasana

Silence

Breathing Practices

- Training of the will and attitude:

Self Contentment, austerity, self study and Respect.

- Relaxation and Rest improvement:

Savasana

Makarasana

- Tuning and improving the Breating Practices:

Anuloma - Viloma

Ujjayi

Kapalabhatti Kriya

- Self Tranquility training exercises. Postures:

Samasana

Padmasana

Vajrasana

Tukhasana

Sidhasana

A stable siting in any comfortable position with the back straight and open chest we can develop a short period of silence and quietness.

This is self calming and so protecting the student mind.

For the study of yoga will be useful:

- To read the life and experience of other people who where example, light and guide for others.

- To meditate over the important moments in own life.

- In the difficult moments we can feel the yoga as a very solid suport. We will not loose stabilty if we can feel this line from the very deep of the earth high to the sun. Then we can breathe, close the eyes and call to the peace from within.

- Take care of us, to be good to us.

- To pray will help us.

- To feel the breating movements during any activity may help.

- Try to find some time to give a little minute of rest to your mind. Say "Stop, Enough and No" and jump out of rutine creating diffrent thinking in the same place. What am I doing now?. . try to see it from another point of view if possible.

- Objetives of a yoga practices program:

- to obtain calmness and body relaxation in order to reach silence and quietude (for mind protection).

- to listen and to care about ourselves.

- to feel the breathing flow.

- to be conscious of the own body.

- to know ourselves a little better.

- to obtain physical strenght for the protection of the back, knees, legs, hands and abdominal muscles. (protection of the body).

 

- Cautions:

- Use always the common sense. Find the middle point. Do never go to the maximum in any practice.

- Do not retain breath. Breathe naturally and freely in each posture as quietly as possible.

- Compare your inner sensations after each exercise. Listen to your body.

- Voluntarily relax and practice gently, without pulling hard, try to be gradual in your progression.

- The yoga training is individual, personal and not competitive. Avoid comparisons.

 

- Important Points of a Yoga Practices Program:

- The yoga must be complemented with regular practice of any soft and regular aerobic exercise: to walk, to swim or cycling.

- The yoga is highly effective if maintained a continuous practice during enough time. Regularity is more important than intensity.

- Yoga is not magic or something miraculous, therefore you may try to do all the exercises cautiously, avoid to fall in a mechanical routine. Give attention to every practice.

 

Some references to the Classical Texts:

The classic text of yoga "Patanjaly Yoga Sutra" written by the wise Patanjaly says:

- Mind peace can be achieved by cultivating the attitudes of: friendship, compassion, happiness, indifferent attitude toward the pleasure, the pain, the virtue and the vice seen in others (PYS 1:3 Maitri karuna mudito upeksanam sukha dukha punya apunya visayanam bhavanatschitta prasadana).

- One can found the peace through control and tuning of the breath (PYS 1:3 Pracharadanvidharanabhyam va pranasya).

- Also says that we can know if we do not go well in our path by observing the various sensations in us as pain, anxiety, shaking of the members and irregular breathing (PYS 1:3 Duhka daurmanasya angamejayatva suasa prasuasa viksepa sahabuvah).

 

- Justification of a yoga practices program.

The benefit of these Yoga program in one self can be:

- Mind can be protected of several stressing influences related to the person life or profession. Car control and corporal balance would help to work with mind balanced in difficult realities presence.

- The sanitary are sometimes authority for the person and our example of life has great influence on them. It can be raised the credit of the profession with the credibility of our own example.

- Tranquility and Silence they can improve the abilities of the communication based on to listen, empatizar and to attend with patience.

- To improve the physical posture is not only healthy, gives good image and respect toward one same.

- Is possible to improve and to maintain the resistance of the body to work in the risk environment of the hospital means.

- Is possible to prevent some illnesses.

- When we care ourselves we know how to care to the other.

- Mistakes and "wrong practice" in the work can be prevented with attention, concentration and calmness.

- Can help us to humanize the care. The sick requires kindness, acceptance and soother attention.

- The persons that are care d are more productive and creative.

Prevention and Protection Health with the yoga Practical exercises. .. . Practical Exercises for Health This page offers you a easy program to improve and maintain your Health. To care for oneself is easy

Yoga The main Yoga Asana

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