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The practice
of 'HATHA YOGA' is encouraged as it's an inexpensive, safe an is one
of the natural ways of preventing and treating some of the diseases
without any side effects. Since ages Yoga has helped in treatment
of certain physical ailments like muscle and joint pains, heart complaints,
high blood pressure, asthma, diabetes, diseases of liver, pancreas
etc. Since the benefits of Yoga treatment are seen over time compared
to conventional therapies, one should not expect immediate results.
Note:
It's not necessary to do all the above on the same day and it's
only a guideline for the beginners. Every individual differs from one
another regarding the number of asanas and the total time one is allowed
to practice out of the above, which is decided by the yoga instructor.
It may be noted that between each asana, you've to perform Shavasana,
the best relaxation posture. This is the corpse posture, where the person
lies flat on the back with arms lying limp by the side of the body.
After each asana a counter-posture asana is done to reduce any excess
strain from the previous asana.
Description of the relaxation posture The most commonly practiced relaxation posture in yoga is Shavasana, meaning the posture of a corpse. This posture relaxes the whole body and mind after doing other tiring asanas. The mind should concentrate only on breathing only. Headache, dizziness, mental weakness, hot flushes, insomnia, high blood pressures are quickly relieved by this relaxation posture. Description of the yogic breathing Praanayaama, the best yogic breathing practice has more effect on the nervous system than the respiratory system. Through the improvement of respiratory system, this yogic practice improves the circulatory system, urogenital system, digestive system, nervous system and the most important aspect, the mind.  Naadi
Sodhana: Sit in Padmasana (the lotus posture), keep the left hand on
the left knee, press the right nostril with the right thumb to close
it and inhale through the left nostril. Now, close the left nostril
with the ring and little fingers of the right hand and exhale through
the right nostril. The duration of inhalation should be twice than that
of exhalation. This constitutes one unit. Do 5 units of Naadi Sodhana,
take a break for 1 minute and repeat the process to complete 20-25 units.
Yogasanas, Mudras and Bandhas The simplest Yogasanas that can be done in the sitting posture are: (a) Dandaasana (b) Sukhaasana (c) Swastikaasana (d) Siddhaasana (e) Vajraasana (f) Simhaasana (g) Shashankaasana (h) Vakraasana (I) Bhadraasana (j) Gomukhaasana (k) Ardha Padmaasana and (l) Padmaasana. The simplest Yogasanas that can be done in prone position (face down with abdomen touching the ground) are: (a) Makaraasana (b) Niraalambaasana and (c) Bhujangaasana The simplest Yogasanas that can be done in supine position (face up with the back resting on the ground) are: (a) Shavaasana, the relaxation posture (b) Uttanaasana (c) Ardha Svottanaasana and (d) Svottanasana. The simplest MUDRAAS are: (a) Dhyana Mudra (b) Yoga Mudra (c) Brahma Mudra and (d) Shanmukhi Mudra. The simplest BANDHAAS are: (a) Jalandhara Bandha (b) Moola Bandha and (c) Uddiyana Bandha. The simplest Yogasanas that can be done in standing position are: (a) Taadaasana (b) Kati Chakraasana and (c) Vrikshaasana Meditation Meditation is a part of yoga and can be done 1 to 3 times a day. This increases concentration of mind and frees it from worries, tensions and fears. Meditation is done in any of the sitting postures with closed eyes and the mind concentrating on either breathing or various Charkas (the energy centers of the body) or dark empty sky or rising sun of the morning or whichever God you've faith in.
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