Yoga Instructor Course - Asanas and relaxation techniques

Asanas must be practiced on a mat with an empty stomach to get proper benefits. Around the time of sunrise and sunset are the best times to do yoga. ‘Asana’ is the one of the limb/anga of the atanga yoga. Asana or physical pose must be done in a natural and Effortless way to attain steady and comfort. There is a sequence to practice yoga asanas.

Standing postures
Sitting postures
Supine postures
Prone postures

Standing postures:

There are many standing postures including bending to forward, sideward and backward etcetera. Every practice must be done slowly with breathing. Sequence for some of the asanas to follow...

Ardhakati chakrasana
Ardha chakrasana
Pada hastasana
Trikonasana
Parivritta trikonasana
Parsva konasana

Sitting postures:

Some of the sitting posture resembles animals, birds, objects etcetera. Sitting posture is so relaxed and stretches most of the muscles and stimulates the function of organs in our body.

Vajrasana
Shashankasana
Supta-Vajrasana
Paschimottanasana
Ustrasana
Vakrasana
Ardha matsyendrasana
Hamsasana
Mayurasana

Supine postures:

Laying on our back and practicing some of the asanas which resemble any object or living thing will stretch our body and tone the muscles. Improves the function of abdominal organs.

Pawana muktasana
Sarvangasana
Matsyasana
Halasana
Chakrasana
Ardha shirshasana
Shirshasana

Prone postures:

Asanas which we perform laying on our abdomen. Prone postures will help in stimulating many of the organs and strengthen the muscles.

Bhujangasana
Shalabhasana
Dhanurasana

Relaxation techniques:

Relaxation techniques are best practices to reduce the stress of the mental and physical body. After the practice of various series of asanas we need to relax our body and mind with any of the following relaxation techniques.

The practices include IRT (instant relaxation technique) QRT (quick relaxation technique) and DRT (deep relaxation techniques).

- Vivekananda Health Global