YOGIC WORKS | DR FREEDOM AND LELLA | FULL BOOK | PDF DOWNLOAD ||
Page
Disclaimer i.
About Sound body YOGA & Foreword ii.
Table of Contents v.
What Is Yoga? 1
The Musculo-Skeletal System & Yoga 2
I. MechanicalAlignment & Posture 3
The Importance of Posture in Yoga
What is Optimum Posture?
Benefits of Optimum Posture
Determining Optimum Standing Posture 4
Neutral Spine 5
What Is Neutral Spine?
Determining ‘Neutral Spine’ In Standing Posture?
The Core 6
Rib Cage Expansion & Shoulder Retraction 8
Chin And Neck Retraction
9
II. Stretching Of Muscle Groups 11
Basic Rules About Stretching 12
GeneralStretching Tips
WarmUp & Cool Down 13
III. Joints 14
Joint Range Of Motion 15
What Is The ‘Normal’ Range Of Body Joint Motion? 15
Joint Tissue Function 17
Joint Health Maintenance & Joint Pain 18
Joint Breakdown Mechanism 19
Joint Repair And Mobility Restoration 19
Mula Bandha 20
Yoga Practice Tips 21
Breathing 25
Importance Of Breathing In Yoga 25
The Diaphragm Muscle 25
Breathing Mechanics 25
How To Breathe 26
What Effects BreathingPatterns 26
Benefits Of Diaphragmatic Breathing 26
Alignment and Positioning 27
Awareness During Asana Practice 29
What may be Experienced from Yoga Practice 30
WHAT IS YOGA?
Yoga literally means ‘to unite with the self’ or ‘become one’. The root word of
yoga is ‘yu¡’, which means to yolk or go within the center. In the simplest terms, yoga is a
practice of uniting the body, thought, and breath for living in the present without ‘suffering’.
There are 3 fundamental components in the journey of yoga:
Asana – the practice of static and dynamic body movements to align and balance the
physical components;
Prana – the practice of coordinatingall body and mind activities with the breath;
Dhayana – the practice of focusing thoughts inward, awakening creative awareness, and
relaxing the mind.
Yoga is an ancient art which gives a wealth of knowledge on how to exercise the mind and
body to unlock the full human potential. Asana practice is one way to achieve this. The
practice of asanas challenges thought and breath patterns. Regular practice of yoga
unites the body, mind, and breath in a synchronous flow. There are many other dimensions
to the discipline of yoga, some of which include: spiritual undertakings, dietary rules,
sound and mantra techniques, awareness of subtle energy levels, etc. All these practices,
including those discussed in this book, are aimed at bringing consciousness to a state of
‘awakenedcontentment’.
This book primarily emphasizes the physical aspects of the body - asana and prana. Yoga
is the mother of all physical exercises. It encompasses: flexibility, strength, balance,
coordination, conditioning, cardiovascular training, visceral balancing, and mind-body
fitness. Asanas influence the nervous, cardiovascular, respiratory, musculo-skeletal,
endocrine, reproductive, and digestive systems. The systems in the body work in a
harmonious unit where a change in one system manifests a complimentary change in all
others.
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