YOGA: PRAYER, SADILAJA/CĀLANA KRIYĀS /LOOSENING PRACTICES

(Part-1)

Hello friends, in this post today, we will learn some of the early practice of yoga, its rules and benefits. So let's start ...

1. PRAYER                                                    

Yogic Practice shall start with a prayer or prayerful mood to enhance the benefits of practice.

ॐ Samgacchadhvam samvadadhvam

sam vo manāmsi jānatām

devā bhāgam yathā pūrve

sanjānānā upāsate ||

 Prayer 

May you move in harmony; may you speak in unison; let our mind be equanimous like in the beginning; let the divinity manifest in your sacred endeavours.

2.SADILAJA/CĀLANA,KRIYĀS/LOOSENING PRACTICES                                     

The Cālana Kriyās/loosening practices/Yogic Sūkṣma Vyāyāmas help to increase microcirculation. These practices can be done while standing and sitting.

I. NECK BENDING (Grivā Śakti Vikāsaka)

 Neck bending 

Sthiti: Samasthiti ( Alert Posture)

Technique

Stage i: (Forward and Backward Bending)

• Stand with the feet 2-3 inches apart.
• Keep the hands straight beside the body.
• This is Samasthiti. This is also called Tāḍāsana.
•  Keep your arms on the waist. While exhaling, move the head forward slowly and try to touch the chin to the chest.
• While inhaling, move the head up and bend back comfortably.
• This is one round: repeat 2 more rounds.
  
  
  

  
  

   Forward and backward bending

  
  

Stage - ii : (Right and Left bending)

• While exhaling, bend the head slowly to the right; bring the ear as close as possible to the shoulder without raising the shoulder.
• While inhaling, bring the head to the normal position.
• Similarly, while exhaling bend the head to the left side.
• Inhale and bring the head up to normal position.
• This is one round: repeat 2 more rounds.
  
  
  

  
  

   Right and left bending 

  
  

Stage - iii : (Right and Left Twisting)

• Keep the head upright.
• While exhaling, gently turn the head to the right so that the chin is in line with the shoulder.
• While inhaling, bring the head to the normal position.
• Similarly, while exhaling, turn the head to the left.
• Inhale and bring the head to the normal position.
• This is one round: repeat 2 more rounds.
  
  
  

  
  

   Right and left twisting 

  
  

Stage iv: Neck Rotation

• Exhale; bend the head forward to touch the chin to the chest.
• Inhale; slowly rotate the head clockwise in a circular motion, exhale while coming down
• Do a full rotation.
• Then rotate the head in an anti-clockwise direction.
• Inhale; go back and exhale, come down.
• This is one round: repeat 2 more rounds.
  
  
  

  
  

   Neck rotation 

  
  

Note:

• Move the head as far as possible. Do not over strain.
• Keep the shoulders relaxed and steady.
• Feel the stretch around the neck and loosening up of the joints and muscles of the neck.
• Can also be practiced sitting on a chair.
• People with neck pain can do the practice gently especially when taking the head back to the extent it is comfortable.
• Elderly people and persons with chronic cervical spondylitis may avoid these practices.

II. SHOULDER'S MOVEMENT

Sthiti: Samasthiti (Alert Posture)

Technique:

Stage i: (Shoulder's Stretch)

 Shoulders stretch

• Keep the feet together, the body straight and the arms by the sides.
• While inhaling; raise your both arms sideways above your head with the palm outward.
• Exhale and bring it down in the same manner.
• Palms must be opened, with fingers together.
  
  
  

Stage ii: Skandha Cakra (shoulder Rotation)

 Shoulder rotation 

• Stand erect.
• Place the fingers of left hand on the left shoulder and the fingers of right hand on the right shoulder.
• Full rotation of the both elbows in a circular manner.
• Inhale and raise your elbows & bring them back when you exhale.
• Try to touch the elbows in front of the chest on the forward movement, stretch the elbows back in the backward movement and touch the side of the trunk while coming down.
• Repeat this 2 times rotating from front to back. Do the same in reverse manner.
• Inhale while raising the elbows & exhale while bringing them down.
  
  
  
  
  
  
  

Benefits:

• Practice of this Yogic kriyā makes the bones, muscles and nerves of the neck and shoulder healthy.
• These practices are helpful in cervical spondylosis and frozen shoulder.

III. TRUNK MOVEMENT (Kaṭiśakti Vikāsaka)

Sthiti: Samasthiti (Alert Posture)

Technique

• Keep the legs about 2-3 feet apart.
• Raise both the arms up to shoulder level with palms facing each other and keep them parallel.
• While exhaling, twist the body towards the left side so that the right palm touches the left shoulder, come back with inhalation.
• While exhaling, twist the body towards the right side so that the left palm touches the right shoulder, come back with inhalation.
• This is one round: repeat it two more times.
• Relax in Samasthiti.
  
  
  

  
  

   Trunk movement 

  
  

Note:

• Do it slowly with coordination of breathing.
•  Cardiac patients shall do with care.
• Avoid this practice in case of severe back pain, vertebral and intervertebral disc disorders and during menstruation.
  
  
  
  

IV. KNEE MOVEMENT

Sthiti: Samasthiti (Alert Posture)

Technique

• Inhale; lift your arms up to the shoulder level, palms facing downwards.
• Exhale; bend the knees and bring down the body to the semi squatting position.
• In the final position, both the arms and thighs should be parallel to the ground.
• Inhale; and straighten the body.
• Exhale while bringing down the hands.
• Repeat it two more times.
  
  
  

  
  

   Knee movement 

  
  

Note:

• Helps to strengthen knees and hip joints.
• Avoid this asana in case of acute conditions of arthritis.

Part-2:  click here

Standings Postures 

I hope you have liked and understood all the information we have given in this post today.  So keep learning and wait for the next post which will help you learn something new.

  Thank you so much for reading.  And take care of yourself and your family.