SIMPLE YOGA
INKART PUBLISHING
RZ 94, Sector - 6, Dwarka, New Delhi - 110075 Website: www.inkartpublishing.com ______
Copyright © Tetiana Kapranova, 2020
All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form by any means, electronic, mechanical, magnetic, optical, chemical, manual, photocopying, recording or otherwise, without the prior written consent of its writer.
ISBN: 978-93-5406-339-8
Price: ` 425.00 $17
The opinions/ contents expressed in this book are solely of the author and do not represent the opinions/ standings/ thoughts of Educreation.
Printed in India
SIMPLE YOGA
• Yoga Asanas. • Healthy Yoga Diet. • Complete Guide for Weight Loss, o Diabetes, Thyroid, o Anti-Aging. • Yoga for Children.
- Tetiana Kapranova
INKART PUBLISHING (Since 2014) www.inakrtpublishing .com
Dr Tetiana Kapranova is an International Alliance Yoga instructor, doctor an endocri- nologist, cosmetologist. She has been practising yoga since 2009. She practised yoga in China, India, Russia, Ukraine. She has organized yoga workshops and sessions for Universities, schools and or- ganizations. She has a YouTube Yoga channel. The purpose of writing "Simple Yoga" book is to give everyone understanding of the concept and knowledge about Yoga, Medita- tion, Pranayama, Mudras, Chakras, Doshas, Healthy Yogic Diet, Yoga asanas, Complete Guide for Weight Loss, Diabetes, Thyroid diseases, Anti-Aging and Yoga for Children. “True Yoga is not about the shape of your body, but the shape of your life. Yoga is not be performed; yoga is to be lived.” Aadil Palkhivala. I want to thank my lovely daughters Izabella, Annabella, who practiced with me all the time, my husband Daxter for amazing pho- tography he did while I did my poses to help me keep motivated, my sister Iulia for yoga inspiration, my best friend and editor Shivika. It would not have been possible for me to write my book without their believe in me and support on every step of my life. Here is hoping for a healthy and peaceful life for us.
Thank you my team: Editor: Shivika Dewan Photographer: Daxter Aujla Yoga expert: Iuliia Kapranova Illustrator: Bhumika Sharma
3 | S i m p l e Y o g a – T e tiana Kapranova Contents
1. About Yoga 5 2. Basic Rules for Practising Yoga 7 3. Mantra 8 4. Chakras 9 5. Hasta Mudras 13 6. Meditation 16 7. Pranayama 20 8. Surya Namaskar 25 9. Yoga Asanas: 30 I Standing Postures 31 II Seated and Floor Postures 44 10. Categories Yoga Pose on Sanskrit to English 72 11. Doshas 73 12. Healthy Yogic Diet 74 13. Yoga for Children 79 14. Complete guide for Weight Loss 81 15. Complete Guide for Diabetes 85 16. Complete Guide for Thyroid diseases 86
17. Complete Guide for PCOS 88 18. Complete Guide for Anti-Aging 89 19. Celebrities who Practice Yoga 92 20. Bibliography and References 93
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1. ABOUT YOGA “Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution includes all aspects of one's being, from bodily health to self re- alization. Yoga means union - the union of body with consciousness and con- sciousness with the soul. Yoga cultivates the ways of maintaining a balanced attitude in day to day life and endows skill in the performance of one's actions.”B.K.S. Iyengar
“Yoga means union. It represents a bridge between inner wisdom and outer actions. When your outer actions are based on your inner wisdom, you are always led for your highest and greatest good and there is no cause for worry.” Sangeetha Saran
Yoga (sanskrit “yuji” - yoke or union) is an ancient practice that brings together mind and body. Yoga is a physical (asanas), mental (meditation) and spiritual (pranayama) practice which originated in India. The practice of Yoga in the United States is often said to be a wa- tered down version of the original Yogic teachings from which it de- rived. In the Yoga Sutras, there were eight steps toward the path of self-realization, or enlightenment. Yogis started with the first step and traditionally spent many years progressively learning each one before finally reaching the highest, a state of self-realization or union. The eight limbs are listed below in the reverse order of that in which they were actually practiced. They are as follows: • Samadhi – Self-realization or enlightenment • Dhyana – meditation • Dharana – concentration, also known as one-pointed attention • Pratyahara – control of the senses • Pranayama – control of prana, or life force, through breathing tech- niques. • Asana – physical postures 5 | Simple Yoga – Tetiana Kapranova
• Niyamas – observances of purity and self-discipline in daily life. • Yamas – restrictions, such as truth and honesty, governing the care of one’s own body and his relationships with others. Life is filled with change, but the mind likes to cling to the same habits and ways of thinking. Yoga serves one ultimate goal: to facilitate constructive change and to make the mind totally aware of the true self in every relationship and personal decision. As the gurus have taught for thousands of years, we can be free in this lifetime. “Enlightenment,” Swami Rama said, “is our birth state.” The purpose of Yoga training is to allow us to know who exactly we are and to be able to experience the freedom to be that person. “The teach- er is within you,” and “Yoga’s purpose is to end suffering”, Dr. Paul. Benefits: Increased muscle strength and tone. Improved respiration, energy and vitality. Maintaining a balanced metabolism. Weight reduction. Cardio and circulatory health. Improved athletic performance. Protection from injury. Improves your flexibility. ` Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devas- tating effects on the body and mind. Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate. Yoga can be very effective in keeping you fit and positive. Regular yoga practice creates mental clarity and calmness; in- creases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration. Body- and self- awareness are particularly beneficial, because they can help with early detection of physical problems and allow for early preventive action. 6 | Simple Yoga – Tetiana Kapranova
2. BASIC RULES FOR PRACTISING YOGA “Have only love in your heart for others. The more you see the good in them, the more you will establish good in yourself.” Paramhansa Yogananda
Yoga should be practiced empty stomach. If you had food, wait for at least 3 hours before practicing. Relax for 10 seconds at least after each yoga exercise. Avoid excessive intake of tea or coffee when you are practicing yo- ga. Wear comfortable cotton clothes for practicing yoga. First begin with easy poses and thereafter you can advance to the tough ones. Do not practice yoga on naked ground. Always use thin yoga mat or thick bed sheet for Yoga. Before you start Yoga, you must clear your bowels and bladder. Clean your nostrils and throat of all mucus. Woman should not practice yoga during menstruation and two months after becoming pregnant. Food can be taken after an hour of practicing yoga. Morning (before sunrise 4-5:30 a.m.) is the best time to prepare for yoga and it is always better to practice yoga where there is abundant clean air. Don't do yoga twenty minutes before or after taking a shower as blood circulation could speed up after take a shower. It is better to take cold shower after practicing it. After the Yoga Practice, keep silent for a time period for stress re- moval from body. For that Shavasana is the best position.
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Try to cultivate a regular meditation practice. The beautiful thing about yoga is that it’s more than asana. Make your practice a priority. It’s an amazing act of self-care and your mind and body will thank you for it. Practice self-love with mantras like “I am enough.” Say “No” to things that don’t serve you. Say “Yes” to things that make you shine from within.
3. MANTRA “Whenever human beings consciously change their thought Vibrations they can change their life. Mantras are the thought vibrations”. Amit Ray Mantra (“man” – mind, “tra” – to protect) means protects the mind. Gayatri (Savitri) Mantra is one of the oldest available divine hymns from the Rig Veda. Chanting the mantra serves three purposes: The first is to give back to the sun, an offering of gratitude to re- fuel the sun's gracious offering. The second purpose is to seek wisdom and enlightenment. Con- sider that the sun offers its gift of illumination and energy to all beings, without judgment and without attachment to the outcome of the gift. Finally, the mantra is an expression of gratitude, to both the life- giving sun and the Divine. The Gayatri mantra constitutes three lines of eight syllables each Om bhūr bhuvaḥ suvaḥ Tat savitur vareṇyaṃ bhargo devasya dhīmahi dhiyo yo naḥ prachodayāt
Translation Gayatri Mantra: The eternal, earth, air, heaven That glory, that resplendence of the sun 8 | Simple Yoga – Tetiana Kapranova
May we contemplate the brilliance of that light May the sun inspire our minds. Shanti Mantras are prayers for Peace. Usually Shanti mantra is chanted three times as: "Om Shanti, Om Shanti, Om Shanti” Shanti is repeated thrice since it is chanted for peace in the body, mind and spirit. It is also chanted thrice to make the past, present and future peaceful. When Shanti is chanted first time, it purifies the body and relieves it from the sufferings, diseases and discomfort. The body is thus re- freshed. When you chant it for the second time, an incomparable feeling of peace lands on the mind and the mind is relieved of its negative feel- ings, worries, stresses and tensions. The third Shanti bestows a heightened spiritual experience touch- ing the soul of the person. This time is leads to spiritual blossoming from within. In the other sense, Shanti is chanted thrice for oneself, for his immediate family and friends and the world at large. Hence Shanti mantra usually prays for the peace of all beings in the universe. Shanti mantra can be of immense help in refreshing and recharg- ing the body, mind and soul. Shanti mantra prepares the mind for meditation. Sit in a relaxed position on a meditation mat. Keep the spine straight and your hands in any one of the popular meditative poses on your lap. Take a deep breath and say “Om Shan- ti…Shanti…Shanti…”
4. CHAKRAS
“The chakras are very intelligent, they are like the software of the whole computer body”. Dharma Mittra
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Chakras (sanskrit ‘wheel’ or ‘disk’) are wheels of energy throughout our bodies. Seven chakras: 1. Muladhara (Root or Basic Chakra) 2. Svadhisthana (Sacral or Pelvic Chakra) 3. Manipura (Navel Chakra) 4. Anahata (Heart Chakra) 5. Vishuddha (Throat Chakra) 6. Anja (Third-Eye Chakra) 7. Sahasrara (Crown Chakra)
1. Muladhara (Root Chakra) Element: Earth Color: Red Sound: Lam The Muladhara related to adrenal medulla, governs your family ties
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