Author Name:Satvic Yoga
Youtube Channel Url:https://www.youtube.com/@satvicyoga
Youtube Video URL:https://www.youtube.com/watch?v=lX3zZBeG1s4
**30 నిమిషాల పూర్తి ఉదయం యోగా - 7 చక్రాలను సక్రియం చేయడానికి** (Satvic Yoga) వీడియో నుండి ముఖ్యమైన తీసుకోవలసిన అంశాలు తెలుగులో ఇక్కడ ఉన్నాయి:
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## 🧘♂️ 1. ప్రారంభ పద్ధతులు (Pranayama & Purification)
* **నాడి శుద్ధి (Anulom Vilom):**
* **నాసికా ముద్ర** వాడి, కుడి మూతితో మూసి, ఎడమ మూతితో **శ్వాస తీసుకోవడం మరియు విడుదల చేయడం**.
* ఇది **నాడీలను శుద్ధి** చేస్తుంది, మెదడును ప్రశాంతతకు తెస్తుంది.
* **కపాల భాతి క్రియా:**
* **వజ్రాసనం**లో కూర్చుని, **ఛాతీ నుండి శ్వాసను తీవ్రంగా విడుదల చేయడం** (15 సార్లు).
* **ఉన్నత రక్తపోటు, ఆస్తమా** ఉంటే దీనిని **వెంటనే వదిలేయాలి**.
## 🧠 2. ఆధ్యాత్మిక అవగాహన (Spiritual Awareness)
* **మనం శరీరం కాదు:** యోగా చేస్తున్నప్పుడు **మనం శరీరం కాదు, మనస్సు కాదు** అనే అవగాహన ఉండాలి.
* **పరిశీలన:** శరీరం మరియు మనస్సును **ఇతర వ్యక్తి శరీరం లాగా పరిశీలించాలి**.
* **మనస్సులోని శబ్దం:** మనస్సులో ఉన్న **శబ్దాన్ని (Voice)** పరిశీలించాలి, **ఆ శబ్దం మనం కాదు**.
## 🧘 3. ప్రధాన ఆసనాలు (Asanas) మరియు చక్రాలు
### **అర్ధ సిద్ధాసన & సుఖాసనం** (ప్రారంభం)
* **నాడి శుద్ధి** మరియు **కపాల భాతి** తర్వాత **ఆసనాలు**.
### **తాడాసనం (Tadasana) & సుర్య నమస్కారం**
* **పంచ బిందు తారాసనం (5-Pointed Star):** చేతులు పైకి, శరీరం సరిగ్గా నిలబడటం.
* **సరస్ పక్షి ఆసనం (Saras Pakshi Asana):**
* ఒక కాలు ఎత్తి, చేతులు ముందుకు, ఆపై పైకి.
* **ప్రాణాన్ని పెంచుతుంది**.
* **సూర్య నమస్కారం (హఠా యోగా శైలి):**
* **7 చక్రాలను** పూర్తిగా **సక్రియం చేస్తుంది**.
* **12 ఆసనాలు** (ప్రతి వైపు 2 సార్లు).
### **విరిభద్రాసనం (Virabhadrasana) & మేరుదండ ముద్ర**
* **మేరుదండ ముద్ర:** ముష్టి చేసి, అంగుష్టం పైకి.
* **వంకీలా తీసుకువెళ్లడం** (దుందుభిలా).
* **మెడ, వెనుక భాగం వ్యాధులకు** చాలా శక్తివంతం.
* **బద్ధ విరిభద్రాసనం (Humble Warrior):**
* చేతులు వెనుకకు, ముందుకు వంగడం.
* **సీతానం (Chest)** తెరుస్తుంది.
### **ఉత్కటాసనం మోడిఫికేషన్ (Modified Utkatasana)**
* **ఒక కాలు మోకాళ్లపై**, **హిప్స్ వెనుకకు**, **చేతులు ప్రార్థన**.
* **కష్టంగా ఉంటే**, చేతులు మట్టిపై ఉంచాలి.
### **వైపరీత త్రికోణాసనం (Viparita Trikonasana)**
* **ఒక వైపు శరీరం** నీడగా **తీసుకువెళ్లడం**.
* **పక్కన శరీరం** నీడగా **తీసుకువెళ్లడం**.
## 🧘♀️ 4. ముగింపు: సుశాంతి ధ్యానం (Sushanti Meditation)
* **శరీరం రిలాక్సేషన్:**
* **మధ్య బ్రోవ్స్**, **గొంతు**, **కూల**, **కాళ్లు**, **వేళ్లు** వరకు **రిలాక్స్** చేయడం.
* **అనాహత చక్రం** (గుండె మధ్య), **స్వాధిష్ఠానం** (నాభి), **మూలాధారం** (పెల్విక్ బోన్) వరకు.
* **అవగాహన:** **మనం శరీరం కాదు, మనస్సు కాదు**. **అవగాహన మాత్రమే**.
***
## 🌟 5. ముఖ్యమైన సూత్రాలు
| అంశం | వివరణ | ప్రయోజనం |
|-------|--------|----------|
| **అనులోమ విలోమం** | నాడి శుద్ధి | మెదడు ప్రశాంతత |
| **కపాల భాతి** | శ్వాస తీవ్రంగా విడుదల | జీర్ణక్రియ, శక్తి |
| **7 చక్రాలు** | సూర్య నమస్కారం | పూర్తి శరీర శుద్ధి |
| **మేరుదండ ముద్ర** | ముష్టి + అంగుష్టం | వెనుక భాగం వ్యాధులు |
| **సుశాంతి ధ్యానం** | శరీరం రిలాక్స్ | లోతైన ప్రశాంతత |
> **"మనం **శరీరం కాదు**, **మనస్సు కాదు**. మనం **పరిశీలించే అవగాహన**."**
> **"సూర్య నమస్కారం **7 చక్రాలను** పూర్తిగా **సక్రియం** చేస్తుంది."**
> **"కపాల భాతి **ఉన్నత రక్తపోటు, ఆస్తమా** ఉంటే **వెంటనే వదిలేయాలి**."**
Transcript:
(00:00) Namaste. We will begin in a comfortable seated pose. If you like, you can come in ardha siddhasana. Left heel will be very close to the pelvis, right heel in front of left heel. If this is not available, sit in sukhasana. Left hand will come in your lap. We will make nasika mudra with the right hand. Index middle finger will be folded.
(00:25) We will practice anulom vilom, then kapal bhati kriya, and then asanas. Please close your eyes. Close your right nostril with the thumb, and slowly exhale fully from the left nostril. Inhale slowly and [music] deeply from the left nostril. Close left, and exhale from right. Slowly. Inhale right.
(01:16) Close with the [music] thumb. Exhale from left. Inhale left. Breathe into your abdomen and then lungs. Exhale right. When you exhale, exhale [music] fully. Inhale right. Exhale left. Continue at your own pace for another 2
(02:11) minutes. Exhale [music] fully from left,
(03:25) and then release. Gently [music] open your eyes. We want to do kapal bhati kriya. So, for this, if available, come into vajrasana. Knees will be together, big toes touching. With your fingers, make this mudra. So, [music] index finger and thumb will touch. Rest of the fingers will remain together [music] and straight.
(04:01) And we will place them downwards on the knees. This is chin mudra. For kapal bhati, [music] we will exhale sharply from the nose like this. And we will do this 15 times. So, the inhalation will happen automatically. Just focus on a sharp exhale from your diaphragm. Your diaphragm will go in, and air will come out. Rest will happen automatically.
(04:33) If you have high blood pressure or asthma, >> [music] >> please avoid this and simply continue anulom vilom. If you can't sit in vajrasana, sit in sukhasana. Close your eyes. Inhale, and begin. Don't do it very fast. >> [snorts] [snorts]
(05:22) >> Release. Return to normal breathing. Release the mudra, and open your eyes. Friends, since this is a class on spiritual evolution, you must first [music] understand what spirituality is. So, the basic understanding of spirituality is that [music] we are neither this body nor the mind. So, the process of creating distance from the body and mind is the journey of spirituality.
(06:07) So, while we do the next set of asanas, [music] please hold this awareness that I'm neither the body nor the mind. Just observe the body. You know, like you observe somebody else's body, observe your own body. Go through the movements, but [music] from a distance. We will begin in standing position. Please stand up on your mat.
(06:39) We will do a quick warm-up. So, ground down from the right foot, raise the left knee, >> [music] >> and then raise the right arm above. And then, the other side. So, raise the right knee and left arm up. Right arm is right next to the body. Switch sides. Change with control. The other side. Change. Keep your awareness on the body.
(07:33) And last one. Very nice. Release. Now, bring a little distance between the feet, about 2 ft. Toes pointing towards the front, not diagonally, towards the front. We will extend the arms up in parivrtta tadasana, five-pointed star. Inhale. Then, bring the left foot to meet the right foot.
(08:06) [music] Bring your hands together in prayer and take a bend to the right. Come back to center. Again, open the feet and go into five-pointed star. This time, bring the right foot to meet the left. Hands come together, bend to the left. Back to center. Once again, open the legs. Shift to the right. Join the hands together, bend to the right. Back to center. Open.
(08:50) And then to the left. Friends, your own body has changed a lot. Isn't it? From a child's to a teenager's to a full-grown adult. But somewhere you feel the same inside. You say, "I don't feel 30 years old. I don't feel 40 years old." So, there is an awareness within you that is always watching the body. So, that means you cannot be the body.
(09:24) You are not the body. You are the awareness watching the body. So, while we do the next set of asanas, please keep this awareness. Back to center. Release the hands, and close the legs. Very good. Now, we'll take saras pakshi asana. So, for this, we will raise the right knee up, and then point the toes downwards.
(09:54) Hands will come in prayer. Then, you will extend the hands in front and point them downwards. Come on, try. Once you are here, you open the arms onto the side, hands facing downwards. From here, you will take the right toes back and extend the arms towards the top. Show you from the side. You were here. You take the right toe back and extend the arms towards the top.
(10:39) So, you're leaning slightly forward. From here, once again, we will lift the right knee, bring the hands in prayer, and then go into Saras Pakshi Asana. Open the arms onto the side, fingers pointing downwards. Take the right toes back, extend the arms towards the top. Last time, Saras Pakshi. Open the arms on the side.
(11:20) Bring the right toes on the mat and extend the arms towards the top. Very good. Release, bring the feet together. Samasthitihi. And we will do the same sequence now on the other side. Bring the hands in prayer. Left knee will come up, toes pointing downwards. Extend the hands in front and point the fingers slightly downwards.
(11:55) [music] Then open the arms on the side, fingers pointing downwards. Keep observing the body like you're observing somebody else's. Take the left toes back on the mat, extend the arms over and above, leaning slightly forward. Once again, Saras Pakshi. Extend the arms in the front. Then open them to the side. Toes back. With control.
(12:40) One last time, Saras Pakshi. Open on the side. Left toes back. Extend the [music] arms. Bring your feet together, your hands together, and stay in Samasthitihi. Take a couple of breaths. Feeling the engagement in the body already. With such subtle movements, you can raise the prana within the
(13:26) [music] body. Now, we'll take Tadasana with a modification of Janu Hastasana. So, we'll raise the right knee up, bring the left hand on your waist, and place the right hand on the right knee, opening the leg towards the right. And try and take your drishti towards the left. Balancing here. Let me show you from front as well.
(14:16) Breathe. And then bring the leg back to center and release. [music] Let's take it to the other side. Right hand on the waist, left hand on left knee. Open the leg towards the left. And drishti goes towards the right. Focus your awareness on one point. Fix it. Bring your head back to center first, then the knee, and then release.
(14:59) Very nice. Now, next asana, we'll take a modification of Utkatasana. So, right foot will come just above the left knee. And we'll send the hips back, bringing the hands in prayer. So, this is Utkatasana modified. Now, this time, we'll bring our hands onto the mat if available, while maintaining the chair position.
(15:33) If this is too challenging, you can stay with your hands in prayer. No problem. Breathe. Modification of Ek Pada Utkatasana. Two more breath cycles, friends. With control, come back up. And then gently release the leg. [music] Very nice. Dusri aur lenge. So, ground down from the right foot this time.
(16:17) Let's place [music] the left foot on the right knee. Hands come in prayer in front of heart center, send [music] the hips back. Can also do this close to a chair to support. Now, if available, bring your hands on the mat [music] while maintaining the chair position. So, right knee will remain bent. Don't straighten the right knee.
(16:44) And take [music] three to four breath cycles here. Very nice. >> [music] >> With control, come back up, hands in prayer. And then release. Coming into Samasthitihi. Now, we'll take the right leg back about 4 4 and 1/2 feet apart. Right foot is at a 60° angle. So, Virabhadrasana legs. With the hands,
(17:32) you will [music] make Merudanda Mudra. So, for this, you'll first fold your fingers and then make them into a fist. And thumbs will come up. Now, take the hands in front of you in Merudanda Mudra. And now, just like an archer uses a bow when he's pulling an arrow, pull your right hand back like you are pulling an arrow.
(18:08) This Mudra is [music] very powerful for all ailments of the back and for building heightened awareness in your spiritual practice. Breathe. Keep bending the left knee at a 90° angle. One more deep breath cycle. Very nice. Release the Mudra. Turn your body, turn your navel towards the left knee. Clasp your hands behind, open the chest, and we will go down in Baddha
(18:52) Virabhadrasana, humble warrior. So, you will fold over the left knee and send the arms over and above behind you. Breathe. Very nice. Come back up. Release the hands, straighten the left knee. Place the right hand on your right thigh and we will take the left arm over and above in Viparita Trikonasana. So, you'll feel an elongation in your
(19:38) left side body. Breathe. Very nice. Release. Turn your body towards the front and step to the top of the mat. We'll do the same sequence on the other side. So, left leg goes back. Left foot is at a 60° angle. We'll make Merudanda Mudra. So, first fold the fingers bringing them to the edge where your palm and your fingers meet, and then fold them further to make a
(20:23) fist. [music] Thumbs will be pointing up. Extend the arms in front of you. And then pull the left hand back like an archer pulls an arrow. Breathe. This is a very powerful pose and powerful Mudra, friends. Very nice. Gently release the Mudra. Turn your body towards the right knee this time. Clasp your hands behind.
(21:06) Open the chest. Look up. And then fold forward >> [music] >> in Baddha Virabhadrasana. Breathe. Gently come up. Release the hands. Straighten the right knee. Take your left hand on the left thigh. And right arm will go towards the back stretching out the right >> [music] >> side body in Viparita Trikonasana. Very nice. Release the hands.
(21:57) And step to the top of the mat. Sit in Vajrasana. I want to give you a rest for a few breath cycles before we move on to the next set of asanas. Please close your eyes as you sit in Vajrasana. Friends, have you noticed that there is often a voice in your head that is telling you all kinds of things during [music] the day? Now, the problem is that most of you today feel that you are this voice.
(22:40) If I'm not the voice in my head, then who am I? Now, if you take a few steps [music] back from this voice, you'll realize it tells you one thing today. It tells you completely different thing tomorrow. What is changing so much cannot be you. It creates all kinds of stories based on your [music] past. It feeds your fears. It keeps you in survival.
(23:15) So, in the next set of asanas, [music] step back from this voice in your head. And understand. Hold this realization that you are not your mind. You have a mind, but essentially you are not your mind. You have the ability to watch your mind. [music] What you can watch cannot be you. We will now practice Surya Namaskar of the Hatha style.
(23:45) Surya Namaskar is a complete practice that works on all seven chakras. [music] So, for your spiritual evolution, this is a beautiful practice. Once again, we will stand [music] up. Come to the top of the mat. Now, bring the feet together. If standing upright with feet together is challenging and you become disbalanced, then open the feet slightly in a V shape.
(24:15) Inhale, open the hands on the side. Exhale, bring your hands in front of [music] your heart center. Inhale, raise your arms up and stretch back. [music] Urdhva Hastasana. Exhale, fold forward. Hinge your hips. Send your hips back. Place your hands right next to your feet. Try and bring your thighs close to the chest.
(24:47) [music] Uttanasana [music] or Padahastasana. Now, send the right foot back bringing the right knee on the mat. Ashwa Sanchalanasana. [music] Look up. Step back in plank Dandasana. >> [music] >> And then bring your knees, chin, and chest on the mat in Ashtanga Namaskar. Come up to Bhujangasana. Exhale, [music] you will come into Adho Mukha Svanasana or Parvatasana.
(25:31) Inhale, step your right foot between your hands once again coming into Ashwa Sanchalanasana. Look up. Exhale, bring your left foot to join the right foot forward fold. Inhale, raise your arms. Stretch back. Exhale, Samasthiti. Inhale, open the hands on the side. We'll take it to the other side. Exhale, hands to heart.
(26:08) Inhale, raise your arms up. Exhale, send [music] your hips back. Fold forward. Inhale, send the [music] left foot back. Ashwa Sanchal. Go back to plank. And with [music] your exhale, bring your chin, chest, and knees on the mat. Elbows [music] are tucked in. Inhale, cobra or Bhujangasana. Exhale, Parvatasana. Feet are together.
(26:50) Inhale, [music] left foot comes between the hands. Right knee is on the mat. Ashwa Sanchal. [music] Exhale, bring your left foot to meet the front the right foot to meet the front foot. Fold forward. [music] Inhale, raise your arms up. Stretch back. Exhale, Samasthiti. One more time. Inhale, open your arms on the side.
(27:29) Exhale, hands to heart. Inhale, Urdhva Hastasana. Exhale, Padahastasana. >> [music] >> Fold forward. Inhale, Ashwa Sanchalanasana. Send the right [music] leg back. Step back into Dandasana where you hold your breath. And with your exhale, chin, knees, chest on the mat. Inhale, Bhujangasana. [music] Exhale, Parvatasana. Feet together.
(28:10) Inhale, right foot comes [music] between the hands. Exhale, left foot meets the right. Forward fold. Inhale, raise your arms. Stretch back. Exhale, [music] hands to heart. Samasthiti. Let's take it to the [music] left side. Inhale, open your arms on the side. Exhale, hands to heart. Inhale, raise your arms up. Exhale, Padahastasana.
(28:53) [music] Inhale, left foot goes back. Ashwa Sanchal. Look up. Step back [music] to Dandasana. And with your exhale, knees, chin, chest on the mat. Inhale, Bhujangasana. Exhale, Parvatasana. Inhale, left foot [music] comes between the hands. Ashwa Sanchal. Exhale, right foot meets [music] the left. Forward fold. Inhale, raise your arms up.
(29:32) [music] Stretch back. Exhale, Samasthiti. Please lie down [music] on your back. And close your eyes. Leave your and your legs loose. Placed by the side of your body. I will guide you through Sushanti meditation, which is a deep spiritual practice for connection with the higher self. I will name [music] some body parts and you have to simply bring your awareness to that body part and relax it.
(30:21) Middle of the eyebrows. Pit of the throat. Right shoulder. Right [music] elbow. Right wrist. Relax. Right thumb. Index finger. Middle finger. Ring finger. Little finger. Relax. Right wrist. Right elbow.
(31:08) Right shoulder. Pit of the throat. Relax. Left shoulder. Left elbow. Left wrist. Left thumb. First finger. [music] Middle finger. Ring finger. Little finger. Wrist. Relax. Left elbow. Left shoulder.
(31:53) Pit of the throat. Chest. Where the rib cage meets. Right chest. [music] Middle of the chest at Anahata. Left chest. Middle of the chest. Navel. Middle of the pelvic bone, just above the genitals. Right hip. Relax. Right [music] knee. Right ankle.
(32:40) Right big toe. First toe. Second toe. Third [music] toe. Fourth toe. Fifth toe. Right ankle. Relax. Right knee. Right hip. Pelvic bone. Right in the middle. Left hip. Left knee. Left [music] ankle. Left big toe.
(33:27) Second toe. Third toe. Fourth toe. Little toe. Ankle. Relax. Left knee. Left hip. Pelvic bone. Right in the middle. Swadisthana area. Navel. Middle of the chest where the diaphragm meets. Pit of the throat. Middle of the eyebrows. Relax.
(34:14) Relax your entire body. And in this moment bring the awareness that you are neither the body nor the mind. You're simply the awareness watching it. Whenever you're ready gently roll over to your right side. With the support of your hands, come up. Come into a seated position.
(35:04) Rub your hands together. >> [panting] >> Cover your eyes. Gently blink your eyes open. As you keep practicing this meditation you will start [music] to notice a deep sense of calm and peace in your daily life. So, if you want to practice it again, you can find it here and you can click here to subscribe to the channel.
(35:32) Hopefully, I'll see you tomorrow. Namaste.
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