Iyengar Yoga

 Asanas for Emotional Stability 

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h e fo l l o wi n g a s a n a s wi l l h e l p y o u t o d ev el o p em o t i o n a l s t a bili litty. Whe hen n the gi give ven n sequ queence is fol ollo low wed, they relax a person

totally. The arrows show the right direction to extend and expand in th thee as asan ana. a. Fo Forr de dettai ailled st steepp-by by-s -sttep di dirrectio ion ns on how to perfo form rm Yoga . I also receach asana, please see my earlier book,  Light on Yoga. ommend that you learn the practice under the guidance of an experienced and qualified teacher. It is important to do the practices c o r r e c t l y a n d p r ec i s el y t o r ec e i v e t h e d e s i r ed b en e f i t s a n d t o a v o i d any an y ha harm rm..

1. Adho Mukha Svanasana 1. Adho 2. Uttanasana 2.  Uttanasana (resting the (res (r esti ting ng th thee he head ad on su supp ppor ort) t):: head on the chai airr an and d he hea ad dow own n Stay St ay fo forr 2 to 3 min minut utes es.. wit ith h th thee sho houl ulde derrs res esti ting ng on tw two o high hi gh st stoo ools ls): ): St Stay ay fo forr 3 to 5 mi minu nute tess.

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3. Shirsasana (using ropes): Stay as long as you feel comfortable.

4. Viparita Dandasana (on two stools): Stay for 3 to 5 minutes.

5. Sarvangasana (on a chair): Stay for 5 to 10 minutes.

6. Niralamba Sarvangasana (resting the shoulders on support): Stay for 5 minutes.

7. Niralamba Halasana (knees or thighs resting on a stool): Stay for 5 to 10 minutes.

8. Setubandha Sarvangasana (on a bench): Stay for 10 minutes.

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9. Viparita Karani in Sarvangasana (here shown resting on two bolsters): Stay for 5 minutes.

10. Paschimottanasana (head resting on a bolster): Stay for 3 to 5 minutes.

11. Upavista Konasana: (If one cannot hold the toes, one can sit straight with palms on the floor behind the buttocks.) Stay for 2 minutes.

12. Baddhakonasana: (Roll a blanket and place underneath the knees for comfort.) Stay for 3 to 5 minutes.

13. Supta Virasana (on a bolster): 14. Viloma Pranayama (with inStay as long as you can lie terrupted exhalation either in sitting with ease. or lying position): If done in sitting position, stay for 5 to 8 minutes.

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15. Shavasana with chest elevated: (Some bolsters or a heavy weight to be kept on the thighs for a quick relaxation of the body and a wrapped cloth around the eyes for the relaxation of the brain. The weight on the thighs opens the lungs.) This can be done at any time, even after meals, according to one’s available time. Please note:

While doing Sarvangasana on the chair (5), if you feel pressure on the temples, you can instead do Niralamba Sarvangasana (6). Sarvan gasana on the chair can be tried after doing Niralamba Sarvangasana first in the beginning. Niralamba Sarvangasana (6), Setubandha Sarvangasana on a bench (8), and Viparita Karani in Sarvangasana (9) are very good for those suffering from migraine. • Asanas 1 to 3 completed in sequence of asanas calms the mind and cools the brain. • Asanas 4 to 10 balance the intelligence of the head (intellectual center) and the intelligence of the heart (emotional center). • Asanas 11 and 12 stimulate the brain for positive thinking. • Asana 13 brings quietness in the body. • Asana 14 allows you to experience inner silence. • If you do not have enough time, skip asana 14 and go to 15. If  time allows, do for 5 to 10 minutes.

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