MSP 301: Advance Yogasanas & Kriyas.

Block - 1: STANDING & SITTING POSTURES

1.2 Parivritta Trikonasana: Parivrtta means Revisited or turned 1.3 Virabhadrasana:
round or back. Trikona is a triangle.

Benefits: Benefits:
i. This asana tones the thigh, calf and hamstring muscles. i. The chest gets fully expanded and this helps deep breathing.
ii. The blood supply round the lower part of the spine region. ii. It relieves stiffness in shoulders and back.
iii. The chest gets expanded fully. iii. It helps reducing fat around the hips.
Limitations: Limitations:
i. This should not be practiced by acute back pain patients. i. Should not be tried by persons with a weak heart.
ii. People with knee pain, leg ligament stretch should not perform this ii. Even people who are fairly strong should not stay long in this asana.
pose.
1.4 Prasaritha Padottasana: 1.5 Natarajasana:

Benefits: Benefits:
i. In this pose the hamstring and abductor muscles are flexible i. It tones and strengthens the leg muscles.
ii. Increases digestive powers. ii. The shoulder blades get full movement and the chest expands
ii. This pose helps to reduce excess fat in the calf muscles and upper fully.
back and waist region. iii. All the vertebral joints benefit from the exercise in this pose.
Limitations:
Limitations: i. Ankle sprain cases should not perform this pose.
i. People with acute back pain should not attempt this pose. ii. Flat foot people cannot maintain for long, so stay in the pose
ii. High blood pressure patients should not perform this pose. according to your capacities.
iii. Vertigo, cervical spondylitis patients should avoid this pose.
1.6 Padahastasana: 1.7 Garudasana:

Benefits:
i. Digestive juices increase Benefits:
ii. Gastric troubles will be benefitted. Removed the stiffness in shoulder
Limitations: Preventing cramps in the calf muscles
iii. People with back pain should avoid Limitations: NA

2.2 Gomukhaasana: 2.3 Badda koqäsana:

Benefits:
i. This is very good for urinary disorders.
ii. The pelvis, the abdomen and the back get a plenty of blood supply
Benefits: and get stimulated.
The chest is well expanded and the back becomes erect. iii. It also relieves sciatic pain and prevents hernia.
The shoulder joints move freely and the latissimus dorsi are fully. iv. It checks irregularity of menstrual cycles
Limitations:
Limitations: i. Patients of piles, fistula should not attempt this pose.
Arthritis patients should not attempt this pose. ii. Pregnant women should do this asana only under teacher’s strict
observations.
iii. People with acute knee pain should avoid this pose.
2.4 Upavista koqäsana: 2.5 Privrtta jänusïrsäsana:

Benefits:
Benefits: i. This asana tones the liver and spleen, thereby aids digestion. It
i. This asana stretches the hamstrings and helps the blood to also tones and activates the kidneys.
circulate properly in the pelvic region and keeps it healthy. ii. This pose stimulates the blood circulation to the spine and
ii. It prevents the development of hernia of which it can cure mild relieves back aches.
cases and relieves sciatic pains. iii. The abdominal organs are contracted and hence both sides are
iii. Since the asana controls and regularizes the menstrual flow and stretched.
stimulates the ovaries, it is a boon to women who can regularly
practice it. Limitations:
Limitations: i. Persons with back pain, spinal injury should not attempt this pose.
i. People with stretched ligament should not practice this pose. ii. This should be avoided in knee ligament tear cases.
ii. It’s not suitable with those having acute back pain.

2.6 Maricäsana: 2.7 Pirvottäsana:

Benefits:
Benefits:
1. The fingers gain in strength by the practice of this asana.
This posture strengthens the wrists ankles, improves the
2. Better circulation of blood round the abdominal organs.
movements of the shoulder joints and expands the chest fully.
Limitations:
Limitations:
This asana should not be practiced by those with high blood
pressure, heart disease, stomach ulcers or weak wrists.

Block - 2: SUPINE & PRONE POSTURES

3.2 Sälambha Sarväùgäsana: 3.3 Ürdhva dhanuräsana:

Benefits:
Benefits: i. It tones up the spine by fully stretching the spinal muscles, thereby
i. This asana is considered as the mother of all asanas. keeps the body alert and supple.
ii. This activates the thyroid and parathyroid glands’ secretions. ii. The back feels strong and revitalized with improved blood supply.
iii. Persons suffering from breathlessness, palpitations, asthma, iii. It strengthens arms and the wrists and has very soothing effect
bronchitis and throat ailments get relief. on the head.
iv. This pose activates abdominal organs and relieves people iv. It bestows great energy, vitality and lightness.
suffering from stomach and intestinal disorders. Limitations:
Limitations: i. People suffering from acute back pain, frozen shoulder, tennis
i. People suffering from high blood pressure should first practice Halasana elbow, abdominal hernia or heavy menstrual periods should not
and then attempt this asana. attempt this pose.
ii. People with cervical spondylitis should never attempt this inverted iii. High blood pressure patients should also a void this posture.
posture.

3.4 Halasana: 3.5 Matsyasana:

Benefits: Benefits:
i. The effect of Halasana is same as Sarvangasana.
ii. Abdominal organs are rejuvenated due to contraction. 1) The dorsal region is fully extended in this position and the chest is
iii. The spine receives an extra supply of blood due to the forward well expanded.
bend and this helps to relieve backache. 2) Breathing becomes fuller.
iv. Cramps in the hands are cured by interlocking and stretching the 3) The thyroids benefit from the exercise due to the stretching of the
palms and fingers. neck. The pelvic joints become elastic.
4) The asana relieves inflamed and bleeding piles.
v. People suffering from stiff shoulders and elbows, lumbago and Limitations: NA
arthritis of the back find relief in this asana.
vi. Gripping pain in the stomach due to gas formation is also relieved
and lightness is felt immediately.
Limitations:
i. This should not be attempted by any cervical problem patients.
ii. This should be avoided in case of very high blood pressure
patients.
iii. This should not be done immediately before, during or
immediately after getting the menstruation.

3.6 Supta Pädäiigustäsana: 3.7 Setu Bhandhäsana:

Benefits: Benefits:
1. Persons suffering from sciatica and paralysis of the legs will derive 1. The asana strengthen the neck and spine.
great benefits from it. 2. The hips are contracted and hardened.
2. The blood is made to circulate in the legs and hips where the 3. The pineal, pituitary, thyroid and adrenal glands are bathed in
nerves are rejuvenated. blood and function properly.
3. The pose removes stiffness in the hip joints and prevents hernia.
Limitations: Limitations:
People suffering from slipped disc, sciatica or cervical spondylitis This asana not be practiced by people with high blood pressure, weak
should not practice this asana neck muscles and hear conditions.
4.2 SALABHASANA: 4.3 BHUJANGASANA:

Benefits:
i. The pose aids digestion and relieves gastric troubles and Benefits:
flatulence. i. The pose is a panacea for injured spine and in cases of slight
ii. Since the back is stretched back, it becomes elastic and the pose displacement of spinal discs, the practice of this asana replaces the
relieves pain in the sacral and lumbar regions. discs in its original position.
Limitations: ii. The spinal region is toned and the chest is fully expanded.
This pose should not be done during pregnancy, menstruation Limitations:
period and diarrhoea. i. This should not be practiced by pregnant women, in menstrual
periods.
ii. Acute back pain patients should avoid.
4.4 DHANURASANA: 4.5 ADHO MUKHA SVANASANA:

Benefits: Benefits:
i. This asana brings back elasticity to the spine and tones the i. Long stay in this pose removes fatigue and brings back the lost
abdominal organs. energy.
ii. Even slipped disc cases can get some relief from this asana. ii. The pose relieves pain and stiffness in the heels and helps to
Limitations: soften the calcaneal spurs. It strengthens the ankles and makes the
i. This asana should not be performed during menstruation, legs shapely.
pregnancy and 3 months post abdominal surgery. iii. It helps to eradicate the stiffness in the shoulder blades, and
ii. Patients prone to stomach pain, digestion related problem need arthritis of shoulder joints is relieved.
not practice this posture. iv. The abdominal muscles are drawn towards the spine and
strengthened.
Limitations: Patients with very high blood pressure, frozen
shoulder should avoid
 4.6 CATURANGA DANDASANA:

Benefits:
Strengthens the arms and the wrists.
Limitations: People with weak wrists should avoid this asana.

Block - 3: KRIYAS
Unit-1: Yogic Shat Kriyas
1.2 Kapalabhati – (Naadishudhi, Nose-Mouth water, Mouth-Nose water)
1.3 Dhauti - (Antara Dhauti-Internal, Danta Dhauti-Teeth, Hrid Dhauti-Heart, Mulashodhana Dhauti-Rectum)
1.4 Neti
1.5 Trataka
1.6 Udhyana bandha and Agnisara
1.7 Nauli
1.8 Bhasti

1. Kapalabhati: purification
2. Trataka: eye, memory, concentration
3. Neti: nasal cleansing, including jala neti and sutra neti.
4. Dhouti: cleansing of the digestive tract, including danta dhauti, vastra dhuti and so forth.
5. Nauli: abdominal massage.
6. Basti: colon cleaning.
MSP 302: Advance Pranayama & Advance Meditation.
1.2 Pranamaya Kosha
1.3 Kumbhaka Pranayama
1.4 Bandhas and Pranayama
1.5 Anuloma-viloma Pranayama
1.6 Expansion of awareness
1.7 Laya - the merger
1.8 Prananusandhana
1.9 Samavritti and Vishamavritti Pranayama

1.2 Pranamaya Kosha:

Prana, the basic life fabric of the entire creation manifests itself in Pranayama Kosa
in five
major forms: Udana, Prana, Samana, Apana and Vyana. (PAUS V)

Up-Pranah:

Naga: Relieves pressure on the abdomen by belching.

Kurma: Controls eyelids and size of Iris.
Krakala: Controls sneezing and cough reflexes.
Devadatta: Controls yawning.
Dhananjaya: Produces phlegm and nourishes; last to leave the body.
 Pranas Upa-Pranas Name of Yogic Practice
Prana Devadatta Conventional Pranayama
Dhananjaya Conventional Pranayama
Kurma Trataka

Udana Kundalini Yoga

Samana Krakla Kriyas, Bandhas
Naga
Apana Kriaya Yoga, Bandhas
Vyana Savasana

1.3 KUMBHAKA PRANAYAMA:

Three components of Breathing
1. Inhalation or brcathing in is callcd Puraka.
2. Exhalation or breathing out is called Recaka.
3. Stoppage of breath is called Kumbhaka.

Three types of Kumbhaka can further be differentiated:

a. Stoppage after inhalation is called Puraka Kumbhaka or Antarya Kumbhaka.
b. Stoppage after exhalation is called Recaka Kumbhaka or Bahirkurnbhaka or Sunyaka (both of these are called Sahita Kumbhaka).
c. Automatic effortless stoppage of breath at any stage of breathing is called Kevala Kumbhaka.

Three types of Pranayama are:

a. Recaka-Kumbhaka Pranayama,
b. Puraka-Kumbhaka Pranayama,
 c. Starnbha-Vrtti Pranayama
1.4 BANDHAS AND PRANAYAMA:
• Jalanadhar Bandha (Glottis lock)
• Mula Bandha (Anus lock)
• Uddiyana Bandha (Abdominal lock)

1.5 Anuloma-viloma Pranayama

ANULOMA means breathing IN and VILOMA means breathing OUT. These are permutations and combinations of breathing in and out slowly
through a single nostril, alternate nostrils and both nostrils. The six possibilities are shown here;

1. Both nostrils: Anybody can practice.

a. Sukha Pranayama - (Reducing the stresses and tensions, increasing memory, concentration power, immunity power)
2. Single nostrils: Very useful for Nasal allergy, Deviated Nasal Spectrum (DNS)
a. Candranuloma-Viloma - (Inhalation and exhalation are through the left nostril (Candra Nadi) only. Right nostril is kept closed all the
time using the right thumb in Nasika Mudra, helps in increasing weight)
b. Suryanuloma-Viloma - (Inhalation and exhalation are through the left nostril (Surya Nadi) only. Right nostril is kept closed all the time
using the right thumb in Nasika Mudra, helps in decreasing weight)
3. Alternate nostrils: Nasika Mudra
a. Candra Bhedana – (Inhale through left and exhale through right)
b. Surya Bhedana – (Inhale through right and exhale through left)
c. Nadi Suddhi – (Inhale through left, exhale through right and inhale through right and exhale through left)

1.6 Expansion of awareness

Ujjayi – means victory, flow of air through the trachea, inhale through the nostrils, hissing sound produced from the throat,
hold the breath and exhale through left nostril by closing the right nostril.
Cooling pranayama: Sitali (Beak Tougue), Sitkari (Hissing breath) and Sadanta (Teeth)
1.7 Laya - the merger
Bhramari – Inhale fully and exhaling produce the humming sound of a female bee.
Murccha – similar to sukha pranayama – Inhale slowly and go for kevala kumbhaka, focus the mind between two eyebrows
effortlessly. Exhale slowly and go for kevala kumbkaka.
1.8 Prananusandhana
By practicing pranayama, we can control 6 enemies – kama, krodha, lobha, moha, mada and matsara.
Memory, IQ, creativity and enhancements are seen often clearly by practice.
1.9 Samavritti and Vishamavritti Pranayama

MSP 303: Advance Yoga Techniques.

PET – PRANIC ENERGISATION TECHNIQUE. MSRT – MIND SOUND RESONANCE TECHNIQUE
(Prashnapshat) (Yajurved Samhita)
1-Prayer
2-Breath awareness – Naadi shuddhi for balancing breath. 1- Opening prayer
-Pointed awareness, Linear awareness, Surface awareness, 3D awareness. 2- A-U-M chanting
3-Recognition of Vyana – Cin, Cinmaya, Adi and Namaskara mudra. (a) Loud A, U, M and AUM (3 rounds)
4-Movement and Rotation – (b) Ahata – Anahata: A…U…M…and AUM (3 rounds)
a. Rotate palms slowly – clockwise & anticlockwise 3- Maha Mritunjaya Mantra
b. Place palm on knees, move prana from right heel->rt calf muscle->thigh (a) Loud (3 times)
muscle->rt buttock->rt lowback->rt canal spine and same on left side. (b) Ahata – Anahata (3 rounds)
5-Balancing and Energization – check Prana between left and right sides 4- Anahata AUM (9 rounds)
6-Silence 5- Ajapajapa AUM to Silence (9 rounds)
7-Resolve - I am very blissful, I am full of energy, repeat 9 times. 6- Stay in silence
8-Closing Prayer 7- Resolve - I am very blissful, I am full of energy, repeat 9 times.
8- Closing Prayer
Note: Persons with high BP, IHD, slip-disc, spondylosis, etc. to avoid
Women during menstrual period and pregnancy to avoid
MIRT – MIND IMAGERY TECHNIQUE MEMT – MASTERING THE EMOTIONS TECHNIQUE
(Shrimad bhagavdgita) (Narad Bhakti sutra)
1) Prayer, Recognize thinking – feeling
#1 – Prayer 2) Art of Sublimation
#2 – Recognize active – passive visualizations 3) Invoke-Intensify-Diffuse (The triplet)
#3 – Contract & Expand OM (3 rounds) – Focussing, Defocussing, Contracting, 4) Pairs of Opposites - a) Heat and Cold, b) Stretch and Relax,
and Expanding.
#4 – Speeding & Slowing OM (3 rounds)
c) Construct and Expand, d) Sukha(Happiness) and Duhkha(Sorrow)
#5 – Mind imagery e) Mana (Respect/Honour/Regard) and Apamana(Insult)
(a) Upasana – Fix mind on Ista Devata, expand, contract and flicker 3 times. f) Punya (Virtue) and Apunya(Vice)
(b) Meditation - on Inner Sun on heart area, follow the step#3 5) Actions towards different emotions - Sukha → Maitri, Duhkha →
(c) Sri Yantra – follow the step#3 and #4. White, blue, orange, green, yellow Karuna, Punya → Mudita, Apunya → Upeksa
#6 – Silence
#7 – Resolve
6) Death Experience
#8 – Closing prayer 7) Stay in Silence – Bliss
8) Resolve … 9 rounds

VISAK – VIJNANA SADHANA KAUSALA ANAMS – ANANDA AMRTA SINCANA

(YOGA VASISTA) - VISAK works on fear (THAITREEYA UPANISHAT) - ANAMS works on happiness
1) Prayer
1) Prayer
2) Staying in Bliss
2) Happiness Analysis
a) Bliss = Silence = Pure Consciousness
3) Fear Analysis
b) Bliss → Creation (srishti– sthithi - laya)
a) Loss of money, property, b) Death of spouse or the near and dear
3) Bliss in pairs of Opposites
c) Loss of name and fame, d) Missing of happiness
a) Hot and Cold b) Clean and Unclean
e) Death; Annihilation of individuality extension
c) Light and Darkness
4) Fear – Happiness Combine
4) Ananda in Everythind (Action and Non-action)
a) Invoke fear, b) Diffuse and normalize Analyse, c) Expand to bliss
Bliss – Pervades, Envelopes, Everything
5) Preyas – Sreyas
5) Love all
a) Wrong → Right, b) Tamas → Rajas Analyze
Overcome strong likes and dislikes
c) Rajas → Sattva, d) Sattva → Beyond (Gunatita)
a) Good – Bad b) Health – Disease
6) Stay in Silence Convert all problems into opportunities
7) Resolve … 9rounds Misery, pain, disease are triggers for growth
8) Closing Prayer Unattached love with understanding knowledge
6) Spread Ananda Everywhere
7) Resolve … 9rounds
8) Closing Prayer