Manual simples para prática do yoga 2013

Transcrição

Yoga para todos, Seja bem vindo
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Manual
simples para prática
do Yoga
Versão revisada para curso 2013-2014
BRASILIA 2013
NEDO KRISKOVIC - BABA NANDA, Prof. Do Yoga CREF 001077-P/Pa
ONG Baba Ananda, QN 17, conj. 05, lt. 02, Riacho Fundo II, Brasília DF
E-mail: [email protected]
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Edições: 2005-2006 Belém do Para
2007-2008 Belém do Para
2010-2011 Brasília
2013-2014 Brasília
Revisão: Ilda Almeida
*É permitido copiar, multiplicar e distribuir esta apostila. Portanto que não se omita a fonte.
ÂSANAS
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ÂSANAS EM PÉ
Nome: TADÂSANA / Postura do tronco / Postura em pé
Tipo: Em pé. É uma postura inicial.
Técnica de Execução: Corpo ereto, pernas (pés) um pouco afastados, braços soltos ao lado
do corpo, os pés paralelos.
NOTA: Os pés na postura inicial são afastados na largura do quadril. Podemos manter
pés unidos (laterais dos pés se tocando), pés afastados uma chave de dedos, pés afastados
na largura do quadril, pés afastados na largura dos ombros, pés afastados duas larguras
dos ombros, calcanhares unidos e dedos afastados, dependendo do âsana que se
desenvolve em seguida.
Concentração: Observar a respiração, relaxar o corpo todo conscientemente, principalmente
os músculos que não participam na manutenção da postura.
Duração: Como se trata de uma postura inicial podemos permanecer nela o tempo necessário
para desenvolvimento das práticas.
Pranayama: Tadâsana também serve para execução dos pranayamas, principalmente da
respiração completa ( RC ).
Trabalho Terapêutico: Serve para descanso em pé, é calmante.
Trabalho Energético: Tadâsana combinado com os pranayamas se torna energizante.
Trabalho Emocional e Mental:
Trabalho Estético:
Contraindicação: Não existe contra indicação para este âsana, porém precisamos tomar
cuidado com as pessoas com graves problemas de coluna e membros inferiores para que
não fiquem de pé por muito tempo.
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Nome: CHANDRÂSANA / Postura lunar
Tipo: Em pé, assimétrica, estática ou dinâmica.
Técnica de Execução: Em pé, pés paralelos, afastados duas larguras dos ombros, ao inspirar
levanta o braço direito lateralmente, declinando o corpo para a esquerda, olhando para o
pé esquerdo por cima do ombro esquerdo. O braço fica declinado por cima da cabeça.
Relaxe. Ao expirar abaixe o braço e endireite o corpo. Relaxe. Repita a prática com o
braço esquerdo.
Concentração: Podemos nos concentrar em vários pontos diferentes durante a execução do
âsana, dependendo do nosso objetivo. Mantenha concentração na respiração se desejar
melhorar funcionamento do órgão respiratório; concentrando-se na lateral do corpo
vamos beneficiar o trabalho estético do âsana e concentrando-se nos órgãos internos
vamos melhorar o funcionamento dos mesmos.
Duração: Executando o âsana de modo estático – assumindo a postura e executando
pranayamas sem movimento, vamos fazer de quatro a seis respirações para cada lado.
Executando o âsana de modo dinâmico vamos repetir de seis a nove movimentos
sincronizados com respiração para cada lado.
Pranayama: Ao levantar braço inspira, ao baixar braço expira.
Trabalho Terapêutico: Alonga. Proporciona movimento lateral da coluna. Diminui as
gorduras localizadas na lateral do corpo, proporciona uma silhueta feminina destacada,
melhora digestão e funcionamento dos órgãos internos, estimula apetite, estimula
respiração. É recomendada para as mulheres grávidas, nos tratamento de diabetes, e como
alongamento para pessoas que ficam sentadas por muito tempo. Tonifica nervos
raquidianos e gânglios nervosos. Massageia os rins.
Trabalho Energético: É estimulante.
Trabalho Emocional e Mental: Dá e acentua autoconfiança.
Trabalho Estético: Destaca silhueta feminina, tira as gorduras localizadas lateralmente,
melhora elasticidade da pele no quadril o que promove diminuição de estrias e celulites.
Contraindicação: Não existem contra indicações para este âsana.
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Nome: ARDHA-VRIKHÂSANA / Meia postura da árvore
Tipo: Em pé. De equilíbrio.
Técnica de Execução: Em pé, os pés afastados na largura dos ombros, transfira o peso para a
perna esquerda e levante a perna direita e encoste o pé direito na coxa esquerda o mais
alto possível. Mãos em frente do coração em Pronom Mudra. Nesta posição executamos
pranayama, de seis a nove respirações. Repita a prática para o lado direito. No início
encontraremos certa dificuldade com o joelho dobrado, que deve permanecer para baixo e
não para cima. Neste caso levante o pé na altura da virilha o que automaticamente abaixa
o joelho. Execute o âsana com os olhos abertos. A dificuldade com o equilíbrio
venceremos com persistência. Nas primeiras vezes permaneça na postura quanto puder.
Para reiniciar o âsana quando nos desequilibramos comece tudo do primeiro passo, isto é,
transferindo o peso para uma das pernas.
NOTA: Este âsana possui muitas variações, tanto com a posição das pernas como dos
braços.
Concentração: No equilíbrio e na respiração.
Duração: De seis a nove respirações para cada lado. Também podemos permanecer na
postura um tempo elevado, mantendo a respiração calma e equilibrada.
Pranayama: Respiração Completa / Kumbhaka / Respiração Livre.
Trabalho Terapêutico: Promove equilíbrio no plano físico, emocional e mental. Dá
autoconfiança e desenvolve persistência. Excelente para as pessoas de baixa estima.
Consome gordura abdominal, vitaliza os órgãos digestivos e rins, vitaliza articulação
coxo-femoral, alivia dores lombares. Promove cura da labirintite (somente com
supervisão do Instrutor devidamente treinado).
Trabalho Energético: Equilibra correntes de prana e assim promove paz.
Trabalho Emocional e Mental: O benefício maior da execução deste âsana é no campo
emocional e mental, porque equilíbrio (desequilíbrio) físico diretamente influencia
equilíbrio emocional e mental. Promove sensação de auto-expansão. Ativa o cérebro e
aumenta lucidez.
Trabalho Estético: Com o tempo elevado da prática promove aparência firme do praticante.
Contra-indicação: É contra indicada para as pessoas que sofrem de labirintite, também
obesos, idosos e pessoas com osteoporose devem tomar cuidado nas primeiras tentativas
da execução.
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Nome: ARDHA –CHAKRÂSANA – Meia postura da roda / estiramento do peito
Tipo: Em pé
Técnica de Execução: Os pés afastados na largura dos ombros. Leve os braços para trás das
costas e entrelace os dedos. Inspirando decline-se para trás, eleve o peito e decline a
cabeça para trás e ao mesmo tempo afaste os braços o máximo para trás. Neste momento
você vai sentir uma pressão no peito. Relaxe e permaneça na posição por alguns
instantes. Ao expirar decline-se para frente o máximo possível, eleve os braços para cima.
Relaxe e permaneça na posição por alguns instantes. Em seguida repita o âsana. Não
dobre os joelhos.
Concentração: No movimento do corpo, se quiser usar o âsana como um bom alongamento.
Na respiração, quando queremos extrair benefícios energéticos da prática. Na coluna ou
no abdômen. No pulmão, quando queremos fortificar capacidade respiratória.
Duração: De seis a nove repetições.
Pranayama: Pela dificuldade física da execução da postura não se aplicam técnicas
respiratórias, exceto Kumbakha.
Trabalho Terapêutico: Os trabalhos terapêuticos deste âsana são maiores no nível
energético. Mesmo assim Meia postura da roda é um excelente alongamento para a
coluna. Prolonga a coluna. Expande o tórax e fortifica músculos intercostais. Fortifica
pulmão e é especialmente benéfica na recuperação das doenças respiratórias. Vitaliza e
fortifica o trabalho dos rins. Estimula glândulas supra-renais, timo, tireóide e
paratireóide, também pâncreas e gônadas são beneficiados com esta prática. Massageia
órgãos internos e promove uma digestão e metabolismo melhor. Aumenta apetite.
Aumenta tônico muscular. É vitalizante. Estimula circulação sanguínea.
Trabalho Energético: Promove melhor circulação do prana e ajuda desentupir os nadis.
Estimula funcionamento dos centros vitais – chakras.
Trabalho Emocional e Mental: Promove leveza e sentimento de auto-expansão. Inibe medo.
Trabalho Estético: Enrijece a musculatura.
Contra-indicação: É contra indicada para cardíacos, hipertensos e grávidas. Não é
aconselhável executar postura na crise de labirintite.
NOTA: Nas primeiras vezes da execução pode ocorrer sensação de falta de ar e vertigem
devido a um grande movimento de Prana e Apana ao qual não estamos acostumados.
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Nome: SAMKATÂSANA / Postura do perigo
Tipo: Em pé
Técnica de Execução: Em Tadâsana, pés unidos, mãos em Pronom Mudra. Inspirando eleve
os braços acima da cabeça, e expirando baixe os joelhos. Permaneça assim executando
pranayama.
Concentração: Na respiração.
Duração: De seis a nove respirações.
Pranayama: Respiração completa, respiração plena, Kumbakha.
Trabalho Terapêutico: Corrige e fortifica a coluna. Fortifica musculatura das pernas, do
quadril e das costas. Fortifica respiração e estimula digestão abrindo apetite.
Trabalho Energético: Tira fadiga e fortalece tônus muscular. É estimulante.
Trabalho Emocional e Mental: Estimula persistência e determinação.
Trabalho Estético: Embeleza a postura.
Contra-indicação: Cardíacos, hipertensos e em crise de labirintite precisam tomar cuidado ao
executar Samkatâsana.
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Nome: DANÇA DO ELEFANTE
Tipo: Exercício em pé, de torção.
Técnica de Execução: Em Tadâsana, com os pés afastados na largura dos ombros comece a
girar para a direita e para a esquerda. Relaxe todos os músculos que não participam no
movimento e na manutenção da postura.
Concentração: No movimento, no equilíbrio.
Duração: Tempo que se sinta à vontade com a prática.
Pranayama: Respiração livre.
Trabalho Terapêutico: É extremamente relaxante, combate insônia.
Trabalho Emocional e Mental: Acalma em momentos de crise de estresse.
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Nome: PRISTHÂSANA / Postura revirada
Tipo: Em pé
Técnica de Execução: Em Tadâsana, os pés afastados na largura dos ombros, inspirando
decline-se para trás o máximo possível, peito para cima e cabeça para trás , podendo
dobrar um pouco os joelhos. Mantenha braços relaxados e pendentes ao lado. Expirando
volte à posição ereta.
Concentração: Na coluna e nas costas.
Duração: De seis a nove repetições
Pranayama: RC ou respiração livre.
Trabalho Terapêutico: Proporciona e mantém flexibilidade da coluna, massageia e estimula
rins e glândulas supra-renais. Melhora irrigação sanguínea da cabeça e do sistema
nervoso central, estimula os órgãos internos, especialmente do baixo ventre.
Trabalho Energético: Estimula corrente de prana fluir pela Sushumna com mais ânimo.
Trabalho Emocional e Mental: Estimula coragem e dá autoconfiança.
Contra-indicação: Ao sentir vertigem, pare e continue com menos intensidade ou com
respiração livre. Este âsana não é indicado para quem sofre de labirintite. Também
cardíacos e hipertensos devem tomar cuidado.
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Nome: UTANÂSANA / Postura da força
Tipo: Em pé, invertida.
Técnica de Execução: Em Tadâsana, os pés afastados duas larguras dos ombros, inspire e ao
expirar decline-se para frente colocando as palmas das mãos no chão na linha entre os
pés. Permaneça assim por uns instantes e em seguida inspire levantando o corpo.
Concentração: No movimento, na coluna, no abdome.
Pranayama: RC
Trabalho Terapêutico: Flexiona a coluna e proporciona sua elasticidade; elimina dores do
estômago e melhora funcionamento de baço, pâncreas e rins. Estimula funcionamento do
fígado. Massageia coração e pulmão. Regulariza batidas cardíacas. Refresca os olhos e
visão. Previne dores de cabeça. Ajuda sair da depressão.
Trabalho Energético: É estimulante e aumenta força vital.
Trabalho Emocional e Mental: Previne cansaço nervoso e diminui exaltação. Melhora
concentração.
Trabalho Estético: Diminui gordura localizada, faz rosear as bochechas.
Contra-indicação: Em casos de crise de enxaqueca, para pessoas com labirintite,
hipertensão, graves desvios da coluna e pressão alta nos olhos.
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Nome: TRIKONÂSANA / Postura do Triângulo
Tipo: Em pé, Invertida, de Torção.
Técnica de Execução: Em Tadâsana, pés afastados duas larguras de ombros, inspirando eleve
os braços lateralmente, até a horizontal. Expirando decline-se para frente, sem perder o
equilíbrio dos braços, colocando a mão direita em frente do pé esquerdo, olhando para
cima, olhar concentrado no polegar. Inspirando eleve-se e repita o movimento para o lado
oposto. Não dobre o joelho durante a execução.
Concentração: No movimento do corpo, no abdômen, na coluna.
Duração: De quatro a cinco movimentos para cada lado.
Pranayama: Respiração completa.
Trabalho Terapêutico: Fortifica e rejuvenesce a coluna, estimula nervos raquianos; trabalha
intensamente os músculos dorsais e laterais. Estimula movimentos peristálticos. Previne
prisão de ventre e gases e estimula apetite.
Trabalho Energético: É estimulante.
Trabalho Emocional e Mental: Estimula autoconfiança.
Trabalho Estético: Reduz a gordura lateral e acentua a silhueta.
Contra-indicação: Não existem severas contra-indicações para este âsana.
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Nome: PADAHASTÂSANA / Postura da cegonha
Tipo: Em pé
Técnica de Execução: Em Tadâsana, inspire profundamente e ao expirar decline-se para
frente, segure com as mãos os tornozelos e toque com a cabeça os joelhos. Permaneça
assim por alguns instantes e inspirando erga o corpo.
Concentração: No movimento do corpo, na coluna, nos órgãos internos.
Pranayama: RC, respiração ritmada.
Trabalho Terapêutico: Estimula e rejuvenesce a coluna. Cura problemas com nervo ciático,
estimula os rins, estimula e equilibra funcionamento dos órgãos internos. Ajuda combater
problemas hepáticos e diabetes. Combate cólicas, e regulariza ciclo menstrual. Estimula
apetite.
Trabalho Emocional e Mental: Da ânimo e força de vontade. Aumenta autoconfiança.
Trabalho Estético: Aumenta estatura e embeleza a figura do corpo.
Trabalho Energético: É estimulante, promove descanso e sensação de leveza.
Contra-indicação: Grávidas após o quarto mês da gestação.
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Nome: UTAN-MANDUKÂSANA / postura de sapo em pé
Tipo: Em Pé
Técnica de Execução: Em Tadâsana, una os calcanhares e afaste os dedos. Coloque as mãos
em Pronom mudra. Inspire e expirando dobre e afaste os joelhos e ao mesmo tempo fique
na ponta dos pés. Permaneça assim durante a execução do pranayama.
Concentração: Nas pernas, na pele do corpo, na respiração.
Pranayama: RC Respiração ritmada, respiração plena.
Trabalho Terapêutico: Fortifica a musculatura dos pés e das pernas, diminui celulite e
estrias, Melhora a pele no corpo todo. Acentua equilíbrio.
Trabalho Energético: Dá força física.
Trabalho Emocional e Mental: Fortalece vontade e dá autoconfiança.
Trabalho Estético: Faz pernas torneadas e rígidas.
Contra-indicação: É contra indicada para pessoas com graves problemas nos tornozelos.
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ACOCORADAS
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Nome: UTKATÂSANA / Postura arriscada / Postura da cadeira
Tipo: Acocorada, de equilíbrio
Técnica de Execução: Em Tadâsana, pés unidos, junte os calcanhares e afaste os dedos,
mãos em Pronom Mudra. Acocore-se, elevando calcanhares do chão e afaste os joelhos.
Coluna ereta. VARIAÇÔES: 1. Mantenha as mãos esticadas e apoiadas nos joelhos. 2.
Eleve os braços mantendo a cabeça no meio deles. 3. Coloque os cotovelos entre os
joelhos e una as palmas das mãos. Em seguida empurre os joelhos para os lados com os
cotovelos o máximo possível. 4. Ao acocorar permaneça na altura do assento da cadeira
(como se fosse sentado na cadeira) com as mãos esticadas em cima da cabeça.
Concentração: No equilíbrio, na respiração.
Pranayama: Respiração completa, Respiração plena, Kumbakha.
Trabalho Terapêutico: Estimula equilíbrio psicofísico. Fortalece e corrige a coluna.
Estimula região lombar. Estimula rins prevenindo formação de pedras e cristais. Tonifica
intestino e previne gases. Expande respiração e massageia coração. Fortifica musculatura
das pernas e do quadril. Previne varizes, estrias e celulite. As pessoas com problemas
cardíacos podem executar postura encostadas na parede. É recomendada para as grávidas.
Trabalho Energético: Proporciona força física nos membros inferiores.
Trabalho Emocional e Mental: Tranquiliza e equilibra de modo geral.
Trabalho Estético: Embeleza as pernas, acaba com as varizes e corrige postura.
Contra-indicação: É contra-indicada para pessoas com sérios problemas de joelhos e graves
deformações da coluna.
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Nome: CHAKRAVAKÂSANA / postura do gato
Tipo: Acocorada
Técnica de Execução: De quatro, inspirando eleve as costas e abaixe a cabeça, expire
abaixando as costas, projetando a barriga para baixo e levantando a cabeça. Em seguida
repita o movimento.
Concentração: No movimento, na coluna, nos órgãos internos.
Na execução da Chakravakâsasna aplicamos respiração invertida, portanto precisamos
tomar cuidado com exageros.
Trabalho Terapêutico: Chakravakâsasna é uma das poucas posturas que movimenta coluna
por completo. Beneficia tanto a coluna quanto os órgãos internos; estimula circulação e
trabalho dos rins. Executada com relaxamento adequado promove descanso para órgãos
internos. Estimula glândulas supra-renais, ovários e tireóide, o que especialmente
beneficia as mulheres que desejam engravidar ou em menopausa. Para as grávidas é um
excelente alongamento.
Trabalho Energético: É estimulante e dá vigor. Tira cansaço. Promove circulação energética
mais abundante.
Trabalho Emocional e Mental: Promove sentimento de ser jovem.
Trabalho Estético: Embeleza figura feminina.
Contra-indicação: Não existem contra-indicações propriamente ditas.
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SENTADAS
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Nome: SUKHÃSANA / Postura fácil / Postura da Costureira
Tipo: Sentada. É uma postura inicial.
Técnica de Execução: Sente-se no solo, afaste os pés, dobre as pernas e coloque pé esquerdo
embaixo da coxa direita e pé direito embaixo da coxa esquerda. Mantenha a coluna ereta,
as mãos pousam nos joelhos. Os joelhos devem estar o mais baixo possível e nivelados.
Mantenha-se relaxado.
Concentração: Este âsana serve para preparação da execução dos demais âsanas sentados,
pranayamas e meditação, o que vai definir a concentração.
Duração: Por tempo desejável. No início o praticante encontra dificuldades na execução,
porém com continuação da prática o corpo se acostuma na posição sentada e Sukhâsana
se torna agradável.
Pranayama: Em Sukhâsana podemos executar todos os tipos de pranayamas.
Trabalho Terapêutico: Em conjunto com as demais práticas desenvolvidas a partir de
Sukhâsana. Sukhâsana por si mesmo é calmante e relaxante quando dominado.
Trabalho Energético: Em conjunto com as demais práticas.
Trabalho Emocional e Mental: Acalma e relaxa quando bem dominada.
Trabalho Estético: Desenvolve elasticidade do quadril.
Contra-indicação: Não há contra-indicação expressa para esta postura, porém precisamos
tomar cuidado com as pessoas idosas, as pessoas que tem graves problemas nos joelhos e
obesos.
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Nome: VAJRÂSANA / Postura do Diamante
Tipo: Sentada
Técnica de Execução: Sente-se em cima das panturrilhas dobradas por baixo das coxas. Os
pés ligeiramente curvados para dentro. Mantenha o tronco ereto. Vajrâsana é uma postura
inicial e preparatória para execução dos outros âsanas, pranayamas e meditação.
Concentração: Conforme a prática desenvolvida nesta postura.
Duração: À vontade. No início o praticante encontrará dificuldades com circulação e
adormecimento dos membros inferiores, mas com o tempo elevado da prática Vajrâsana
se torna confortável por longo tempo.
Pranayama: Vajrâsana é uma postura indicada para prática de todos os tipos de pranayamas.
Trabalho Terapêutico: Descontrai as costas. Alivia e cura as dores do nervo ciático. Ajuda
na digestão. É calmante e diminui o stress. Tonifica músculos e nervos das pernas.
Trabalho Energético: É muito indicado para trabalhos que envolvem movimentos
energéticos – Kriyas.
Trabalho Emocional e Mental: É tranquilizante, acalma sistema nervoso.
Trabalho Estético: Proporciona uma estatura suave.
Contra-indicação: É contra indicada para pessoas com varizes, com problemas nos joelhos e
tornozelos.
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Nome: SWASTIKÂSANA / Postura da prosperidade
Tipo: Sentada
Técnica de Execução: Sentado no chão, afaste os pés bem afastados, dobre a perna direita
para dentro encostando a sola do pé na coxa esquerda, em seguida dobre a perna esquerda
para fora encostando a coxa no pé direito. Nesta posição execute pranayamas e em
seguida repita o âsana para o lado oposto. Trata-se de uma prática assimétrica. O tronco e
a coluna ficarão curvos para o lado o que promove benefícios terapêuticos para a própria
coluna e para os órgãos internos. Sempre mantenha o corpo o mais ereto possível.
Concentração: Na respiração, o que promove calma e bem estar. Nos órgãos internos, ou na
coluna.
Pranayama: O âsana não é indicado para prática dos exercícios de pranayamas por causa da
posição torta do tórax.
Trabalho Terapêutico: Dependendo da concentração. Concentrando-se na coluna
beneficiaremos vértebras e musculatura da coluna, o que diminui e melhora problemas
com hérnias de disco e dores nas costas. Posição em si massageia rins e estimula
glândulas supra-renais e ovários. Previne e diminui cólicas, praticada em conjunto com
outros âsanas. Concentrando-se nos órgãos internos, cura e diminui problemas hepáticos
e diabetes. Em geral melhora irrigação e circulação sanguínea nos órgãos internos.
Melhora digestão. Estimula possibilidade de engravidar.
Trabalho Energético: É vitalizante.
Trabalho Emocional e Mental: Maiorias dos efeitos deste âsana se manifestam no nível
físico. Promove a consciência de si mesmo.
Trabalho Estético: Dá elasticidade ao quadril e à coluna.
Contra-indicação: O âsana não é indicado para prática dos exercícios de pranayamas por
causa da posição torta do tórax.
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Nome: VIRÂSANA – Postura do herói
Tipo: Sentada
Técnica de Execução: São conhecidas duas posturas distintas com mesmo nome.
Primeira: Sentado no solo dobre perna direita para dentro de modo
que o pé direito fique no lado externo da coxa esquerda. Em seguida dobre perna
esquerda por cima da perna direita dobrada, de modo que o pé esquerdo fique no lado
externo da coxa direita. A sola do pé não toca o chão.
Segunda: Sentado inicialmente em Vajrâsana afaste os pés e os
joelhos e se sente no meio deles.
Nas duas práticas mantenha as mãos repousadas sobre os joelhos e cabeça e busto o mais
ereto possível.
Concentração: Conforme a prática do Pranayama ou meditação.
Duração: Por tempo que se sinta confortável.
Pranayama: Postura do herói é propícia para execução dos exercícios de Pranayamas e de
meditação.
Trabalho Terapêutico: Primeira: cura e alivia esporão de galo, ajuda nos problemas com
gota, alivia problema com pé chato. Combate celulite e varizes no estado inicial. As duas
aliviam problema com nervo ciático e melhoram digestão. Aliviam dores reumáticas nos
pés.
Trabalho Emocional e Mental: Proporciona repouso. Facilitam concentração.
Contra-indicação: É contra-indicada para pessoas com graves problemas com joelhos e para
quem sofre de varizes.
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Nome: PADMÂSANA / Postura do lótus
Tipo: Sentada
Técnica de Execução: Sentado no solo, pernas esticadas, afaste os pés bem afastados, dobre
a perna direita de modo que fique o pé direito em cima da coxa esquerda, em seguida
dobre a perna esquerda e traga o pé esquerdo em cima da coxa direita. As solas dos pés
ficam voltadas para cima e joelhos assentados no chão. Mantenha tronco ereto.
Concentração: No pranayama, na meditação ou no exercício que se executa nesta posição.
Duração: À vontade, ou até que sinta incômodos.
Pranayama: Padmâsana é adequada para execução de todos os tipos de pranayamas e Kriyas.
Trabalho Terapêutico: Em muitos casos serve como etapa inicial para execução dos âsanas.
Assim como a flor de lótus é preservada e afastada das impurezas, assim o espírito do
Yogue se afasta das impurezas mundanas quando sentado nesta posição. Melhora
irrigação sanguínea na região pélvica o que vitaliza nervos sacros e do cóccix, facilita
absorção das secreções das gônadas o que promove pacificação da sensualidade. Ativas
glândulas supra-renais e pâncreas. Acelera processo da assimilação e da evacuação das
toxinas do organismo. Fortalece coluna vertebral. Eleva consciência. Diminui atividade
do metabolismo. Trabalhos terapêuticos variam muito conforme pranayama praticado.
Trabalho Energético: Trata-se de uma chave energética que exclui baixa parte da grande
órbita energética e preserva fluxo energético na pequena órbita.
Trabalho Emocional e Mental: Produz repouso psíquico e mental.
Trabalho Estético: Mantém um porte bonito porque diminui desvios da coluna.
Contra-indicação: Esta postura é contra-indicada para pessoas que tem problemas com
joelhos e varizes.
NOTA: É normal para os ocidentais terem problemas com execução de Padmâsana pelo
hábito de sentar–se nas cadeiras elevadas do chão. Progresso gradativo e persistência são
chaves do sucesso. Faça exercícios preparatórios.
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Nome: ARDHA PADMÂSANA / Meia postura do lótus
Tipo: Sentada
Técnica de Execução: Sentado no solo, pernas esticadas, afaste os pés bem afastados, dobre
perna direita de modo que fique o pé direito ao lado da coxa esquerda, em seguida dobre
perna esquerda e a coloque por cima da perna direita dobrada.
Concentração: No pranayama, na meditação ou no exercício que se executa nesta posição.
Duração: À vontade, ou até que sinta incômodos.
Pranayama: Ardha-Padmâsana é adequada para execução de todos os tipos de pranayamas e
Kriyas.
Trabalhos: Vale o mesmo que para Padmâsana, porém numa escala menor.
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Nome: SIDHÂSANA / postura perfeita, postura do sábio
Tipo: sentada
Técnica de Execução: Sentado no chão, pernas esticadas, afaste os pés e dobre perna direita
de modo que o calcanhar toque o períneo (entre órgão sexual e ânus). Em seguida dobre a
perna esquerda até que o calcanhar toque o osso púbico. A ponta do pé deve ser
encaixada entre panturrilha e coxa.
Concentração, Duração, Pranayama: Trata-se de uma postura meditativa, portanto
Concentração, Duração, Pranayama são executadas conforme a necessidade da prática.
Contra-indicação: não há contra-indicações propriamente ditas.
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Nome: SIMHÂSANA / Postura do Leão
Tipo: Sentada; Pranayama.
Técnica de Execução: Simhâsana é considerado tanto um âsana quanto um pranayama.
Encontrei tantas variações da execução, quantos autores pude consultar no mundo
ocidental. Os textos clássicos não descrevem a execução detalhadamente, e assim deixam
uma brecha para interpretação livre de cada Mestre. Todas as variações funcionam.
Do modo seguinte me foi ensinado pelo meu Mestre: Sente-se em Vajrâsana, palmas das
mãos no chão ao lado dos joelhos, inspire profundamente e ao expirar pela boca projete a
língua bem para fora, arregale os olhos e permaneça assim por alguns instantes. Em
seguida relaxe e repita o exercício.
Trabalho Terapêutico: Simhâsana e tanto feia quanto benéfica. Trabalha principalmente
língua e órgãos de fonação. Previne doenças respiratórias principalmente no início,
estimula Timo e sistema imunológico. Previne rouquidão e estimula cordas vocais, o que
é especialmente benéfico para quem precisa falar muito. Clareia voz. Estimula Tireóide e
Paratireóide, melhora audição, melhora sensação gustativa, diminui mau hálito e estimula
salivação. Aumenta temperatura do corpo. Tira gases do estômago. Estimula
metabolismo, especialmente quando sentimos falta da alguma substancia no organismo
(desejo de grávida).
Trabalho Energético: É energizante e estimulante. Ao expirar podemos direcionar a
concentração no expurgo de todos os maus pensamentos, traumas, angústias etc. e assim
jogar fora todas as energias negativas que nos perturbam.
Trabalho Estético: Ao inspirar podemos engelhar o rosto e assim promover uma massagem
benéfica para a musculatura facial e rejuvenescer o rosto.
Contra-indicação: Não é indicada para as grávidas.
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Nome: DANDÂSANA / postura do bastão
Tipo: Sentada
Técnica de Execução: Sentado em Vajrâsana ou Sukhâsana, mãos em Pronom Mudra,
inspire profundamente e ao mesmo tempo levante os braços, expire e abaixe os braços.
Preste atenção para não separar as mãos ao levanta-las. Você não esta movimentando
somente os braços, mas principalmente movimentando energia.
Concentração: Na respiração, no movimento.
Trabalho Terapêutico: Alonga musculatura dos braços da coluna vertebral. Estimula órgãos
internos e estimula pulmão. Estimula coração.
Trabalho Energético: Ajuda na circulação da prana, é vitalizante e dá ânimo.
Trabalho Emocional e Mental: Promove descanso mental, aumenta concentração.
Trabalho Estético:
Contra-indicação: Não possui contraindicações propriamente dito.
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Nome: YOGA – MUDRA / símbolo do Yoga
Tipo: Sentada
Técnica de Execução: Em Vajrâsana, mãos nas costas (mão direita pega no pulso esquerdo,
mão esquerda em Gnana mudra), expirando decline-se para frente até a testa tocar o solo.
Inspirando eleve o corpo. Possui muitas variações.
Concentração: Na coluna, nos órgãos internos, no movimento ou na respiração. Em caso de
querer promover benefícios para algum órgão específico, concentre-se nele.
Trabalho Terapêutico: Yoga mudra é tão benéfico para o ser humano que é considerado um
Mudra e não um âsana. Melhora digestão e funcionamento de órgãos internos,
especialmente os do baixo ventre. Previne cólicas intestinais e menstruais. Melhora
flexibilidade da coluna, estimula sistema nervoso. Diminui barriga. Previne enxaqueca e
crise asmática, MAS NÃO EM CRISE! Benefícios do Yoga mudra são maiores no nível
energético do que no nível físico.
Trabalho Energético: Aumenta capacidade vital. Promove elevação da Apana e descida da
Prana. Estimula despertar da Kundalini.
Trabalho Emocional e Mental: É calmante, acalma agitação e ansiedade.
Trabalho Estético: Reduz a cintura.
Contra-indicação: Não é indicada para depressivos, em crise de enxaqueca ou de asma.
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Nome: MAHA MUDRA / grande símbolo
Tipo: sentada
Técnica de Execução: Sentado com as pernas esticadas para frente, afaste os pés, dobre a
perna esquerda para dentro, encostando a sola do pé na coxa direita, pegue com as mãos
no pé direito e assim execute o pranayama. Repita a prática para o outro lado. Possui
muitas variações.
Concentração: No pranayama, nos órgãos internos.
Duração: Quatro a cinco respirações para cada lado.
Trabalho Terapêutico: Pelo seu desempenho energético, o Maha Mudra é considerado um
mudra e não um âsana. Melhora a digestão, inibe prisão de ventre e gases, estimula
funcionamento dos órgãos internos. Fortifica o processo de metabolismo. Abaixa a febre,
cura problemas com próstata, elimina os efeitos das drogas. Para obter bons resultados do
Maha Mudra é necessário um tempo prolongado de prática.
Trabalho Energético: Estimula movimento da prana.
Trabalho Emocional e Mental: Estimula concentração intelectual.
Trabalho Estético: Proporciona um aspecto harmonioso do corpo.
Contra-indicação: Não há contra-indicações propriamente ditas. Algumas variações que são
executadas com os Mudras e Bandhas devem ser evitadas pelos cardíacos e hipertensos e
grávidas.
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Nome: VAKRÃSANA / Postura da torção
Tipo: Sentada, de torção.
Técnica de Execução: Sentado no solo com pernas esticadas para frente, dobre a perna
direita de modo que a coxa toque o peito e pouse o pé direito do lado externo da coxa
esquerda que repousa no solo. Gire para direita e coloque mão direita no solo atrás do
corpo. Em seguida coloque a mão esquerda por cima da perna direita e pouse a mão ao
lado interno do joelho esquerdo. Cabeça virada para trás. Permaneça assim por alguns
instantes até sentir incômodos. Repita em seguida a prática para o lado oposto. Podemos
executar Vakrâsana com pranayama ritmado.
Concentração: No corpo, na respiração, na torção da coluna
Duração: De seis a nove respirações ou até sentir incômodos.
Trabalho Terapêutico: Promove irrigação sanguínea abundante na região da coluna,
estimula e massageia nervos raquidianos e gânglios, massageia diretamente a medula
espinhal e assim estimula centros de comando que controlam funcionamento dos órgãos
internos. Massageia e estimula funcionamento dos órgãos internos e promove irrigação
sanguínea abundante nos mesmos. Ao torcer a coluna ao redor do eixo lubrifica
movimento das vértebras. Melhora flexibilidade da coluna. Previne cólicas, melhora
excreção, regulariza e estimula metabolismo. Proporciona rejuvenescimento geral. Quem
pratica Vakrãsana regularmente não adoece.
Trabalho Energético: Dá vigor e serenidade.
Trabalho Emocional e Mental: Fortalece vontade e senso de equilíbrio.
Trabalho Estético: Diminui gorduras localizadas, especialmente no abdome.
Contra-indicação: Hipertensos, cardíacos e idosos devem tomar cuidados e não exagerar na
intensidade da prática nas primeiras vezes, e executar âsana sem respiração ritmada.
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Nome: MATSIYENDRÂSANA / Postura da torção da espinha
Tipo: Sentada, de torção
Técnica de Execução: Sentado no solo com pernas esticadas para frente, dobre a perna
esquerda para dentro e dobre a perna direita de modo que a coxa toque o peito e pouse o
pé direito do lado externo da coxa esquerda que repousa no solo. Gire para direita e
coloque mão direita no solo atrás do corpo. Em seguida coloque mão esquerda por cima
da perna direita e segure com a mão o tornozelo da mesma. Cabeça virada para trás.
Permaneça assim por alguns instantes até sentir incômodos. Repita em seguida a prática
para o lado oposto. Podemos executar Matsiyendrâsana com pranayama ritmado.
Concentração: No corpo, na respiração, na torção da coluna.
Duração: De seis a nove respirações ou até sentir incômodos.
Pranayama: RC, respiração ritmada
excreção, regulariza e estimula metabolismo. Proporciona rejuvenescimento geral. Quem
pratica Matsiyendrâsana regularmente não adoece.
intensidade da prática nas primeiras vezes, e executar âsana sem respiração ritmada.
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Nome: ARDHA-MATSIYENDRÂSANA / Meia postura da torção
Tipo: Sentada, da torção
Técnica de Execução: Sentado em Sukhâsana, inspire e ao expirar gire para direita
repousando a mão direita atrás do corpo e a mão esquerda no joelho direito. Neste
momento intensifique conscientemente o giro para sentir uma pressão maior na coluna.
Inspirando volte à posição inicial e repita o exercício para o lado esquerdo.
Concentração: No corpo e no movimento, na respiração, na torção da coluna.
excreção, regulariza e estimula metabolismo. Proporciona rejuvenescimento geral. Ardha
Matsiyendrâsana contem todos os efeitos da Matsiyendrâsana porem numa escala menor.
intensidade da prática nas primeiras vezes.
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Nome: PACHIMOTANÂSANA / postura da pinça
Tipo: Sentada
Técnica de Execução: Sentado no solo, pernas esticadas para frente e unidas, inspire
profundamente e ao expirar decline-se para frente tocando com a cabeça os joelhos e com
as mãos segure os artelhos. No inicio das práticas também podemos segurar nos
tornozelos e assim ajudar a descida do corpo.
Concentração: No movimento do corpo, na coluna, nos órgãos internos.
Trabalho Terapêutico: Estimula e rejuvenesce a coluna. Cura problemas com nervo ciático
estimula os rins, estimula e equilibra funcionamento dos órgãos internos. Ajuda combater
problemas hepáticos e diabetes. Combate cólicas, e regulariza ciclo menstrual. Estimula
apetite.
Trata-se de uma das mais benéficas posturas para o ser humano. É recomendada para as
mulheres após o dia do trabalho.
Trabalho Energético: É estimulante, promove descanso e sensação de leveza.
Trabalho Emocional e Mental: Da ânimo e força de vontade. Aumenta autoconfiança.
Contra-indicação: Grávidas após o quarto mês da gestação.
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DEITADAS
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Nome: SHAVÂSANA / Postura do Cadáver
Tipo: Deitada.
Técnica de Execução: A prática de Shavâsana é uma prática consciente! Deite-se de costas,
afaste os pés duas larguras dos ombros, afaste os braços e as mãos num ângulo de 45º,
com as palmas das mãos viradas para cima. Acomode confortavelmente o tronco e a
cabeça.
Concentração: Observando parte por parte do corpo e os relaxando conscientemente. Ao
adormecer o relaxamento para.
Duração: De dez a quinze minutos.
Pranayama: Respiração Completa / Respiração Livre.
Trabalho Terapêutico: É relaxante e revigorante. Dá ânimo. Quinze minutos de
relaxamento bem executado substitui seis horas de sono. Bons resultados do relaxamento
só aparecem com prática prolongada. Diminui stress. Acalma e dá serenidade. Relaxando
à noite antes de adormecer o sono se torna mais tranquilo e profundo.
Trabalho Energético: Acalma e revigora as correntes prânicas. Proporciona a reserva
positiva do prana.
Trabalho Emocional e Mental: Diminui o stress físico, emocional e mental. Relaxa em
todos os três níveis. É excelente tônico contra mente cansada.
Trabalho Estético: Relaxa musculatura e dá suavidade à aparência, especialmente ao rosto.
Contra-indicação: Para as pessoas com graves desvios da coluna e portadores da “corcunda”
se torna difícil a execução de Shavâsana. Nestes casos podemos fazer relaxamento
deitados de bruços. A mesma técnica podemos aplicar para os obesos. Muitas das vezes
um pequeno travesseiro resolve incômodos durante o relaxamento.
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Nome: SUPTA-VAJRÂSANA / postura estirada pelo solo
ARDHA SUPTA-VAJRÂSANA / meia postura estirada pelo solo
Tipo: Deitada
Técnica de Execução: SUPTA-VAJRÂSANA: Sentados em Virâsana /no meio das pernas/,
deite-se para trás, inspirando eleve os braços até a vertical, e expirando os leve para trás.
Permaneça assim executando pranayama.
ARDHA SUPTA-VAJRÂSANA: sentado com as pernas esticadas para frente deite-se
para trás, inspirando eleve os braços até a vertical, e expirando os leve para trás.
Permaneça assim executando pranayama.
Pranayama: RC, Respiração Ritmada, Respiração livre.
Trabalho Terapêutico: Alonga o corpo, relaxa, diminui fadiga, renova energias, corrige
deformações nas espáduas, beneficia órgãos da pelve.
Trabalho Emocional e Mental: Aumenta sensação de bem estar e tranquilidade.
Contra-indicação: SUPTA-VAJRÂSANA é contra-indicada para as pessoas com problemas
com varizes e graves problemas de joelhos.
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Nome: MATSYÂSANA /Postura do peixe
ARDHA MATSYÂSANA / Meia postura do peixe
Tipo: deitada
Técnica de Execução: MATSYÃSANA: Sentado em Virâsana / no meio das pernas / deitese de costas, gire a cabeça para trás e se apoie no topo da cabeça, arqueando bem a coluna
elevando as costas e os ombros do chão. Relaxe os braços e os pés e assim execute o
pranayama.
ARDHA MATSYÃSANA: Deitado de costas, gire a cabeça para trás e se apoie no topo
da cabeça, arqueando bem a coluna elevando as costas e os ombros do chão. Relaxe os
braços e os pés e assim execute o pranayama.
Concentração: No pranayama, na coluna ou no abdome.
Pranayama: RC, Respiração ritmada.
Trabalho Terapêutico: Beneficia glândulas endócrinas, tireóide, paratireóide, pineal,
hipófise, supra-renais, pâncreas e gônadas. Estimula respiração e tira a pessoa de crise
asmática, acalma, fortifica músculos do pescoço e a musculatura torácica. Combate
prisão de entre, estimula movimento peristáltico, evita tuberculose, cura problemas com
as amídalas, é neuro-estimulante e ajuda obter peso.
NOTA: Recomenda-se a execução da Postura do peixe para as crianças que tem
problemas respiratórios.
Trabalho Energético: Estimula chakras Anahata, Vishuda, Sahasrara e Swadistana. Melhora
circulação energética e ativa energia vital. Retira a fadiga.
Trabalho Emocional e Mental: Dá otimismo e autoconfiança, clareia a mente, promove
alegria e segurança psicológica, por isso se recomenda para pessoas melancólicas e
depressivas.
Trabalho Estético: Fortifica musculatura do pescoço e das costas e do abdome.
Contra-indicação: Não é recomendada a execução da Postura do peixe para hipertensos e
cardíacos sem primeiramente adquirir condicionamento físico.
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Nome: SHALABHÂSANA / Postura do gafanhoto
ARDHA SHALABHÂSANA / Meia postura do gafanhoto
Tipo: Deitada
Técnica de Execução: ARDHA SHALABHÂSANA: Deitado de bruços, mãos ao lado do
corpo palmas das mãos viradas para baixo. Ao inspirar levante a perna direita e ao
expirar a abaixe. Repita com a perna esquerda alternadamente. Tomar cuidado de não
rolar o corpo.
SHALABHÂSANA: Deitado de bruços, mãos ao lado do corpo palmas das mãos viradas
para baixo. Ao inspirar levanta os dois pés ao mesmo tempo, ao expirar os abaixe.
Concentração: No movimento, na coluna, no abdome.
Trabalho Terapêutico: Fortifica pulmão e dá elasticidade ao tecido pulmonar, cura prisão de
ventre, revigora diafragma e músculo cardíaco, estimula rins e os limpa, massageia
vísceras, fortalece os músculos sacros, lombares, abdominais, reduz a cintura.
Trabalho Energético: É estimulante e revigorante.
Trabalho Emocional e Mental: Estimula a mente e dá firmeza ao caráter.
Trabalho Estético: Reduz a cintura, diminui estrias e celulite.
Contra-indicação: Não existe contra indicação específica.
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Nome: BHUJANGÂSANA / postura da cobra
Tipo: Deitada
Técnica de Execução: Deitado de bruços, mãos embaixo dos ombros, ao inspirar eleve o
corpo e ao expirar o abaixe novamente. Na variação estática da execução do âsana,
permaneça com o corpo elevado durante os pranayamas.
Concentração: Na coluna, nos órgãos internos.
Trabalho Terapêutico: Melhora circulação sanguínea, ativa sistema nervoso, melhora
digestão e funcionamento dos órgãos internos, dá flexibilidade à coluna, diminui dores de
cabeça, estimula tireóide, supra-renais e gônadas e por isso é especialmente indicada para
mulheres em menopausa. Diminui e elimina leucorréia, regula menstruação; os asmáticos
e cardíacos são beneficiados com a execução desta prática.
Trabalho Energético: Estimula circulação da prana, é energizante.
Trabalho Emocional e Mental: Desenvolve sabedoria e as Faculdades Superiores.
Trabalho Estético: Afina o corpo e melhora o porte.
Contra-indicação: É contra indicado no caso dos graves problemas na coluna, úlceras e
hérnias. Pessoas com hipertensão e cardíacos não devem prender respiração.
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Nome: ARDHA-BHUJANGÂSANA / Meia postura da cobra - Esfinge
Tipo: Deitada.
Técnica de Execução: Deitada de bruços, apoie-se nos cotovelos e eleve os ombros e a
cabeça o mais alto possível. Pés unidos. Assim execute o pranayama.
O que foi dito para Bhujangâsana é também válido para Ardha Bhujangâsana - esfinge.
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Nome: ARDHA-BHUJANGÂSANA / Meia postura da cobra – em pé
Tipo: Acocorada.
Técnica de Execução: De joelhos, leve o pé direito para frente de tal maneira que a distância
entre o joelho e calcanhar seja idêntica ao tamanho do comprimento da coxa. Braços
soltos ao lado do corpo. Inspire profundamente e ao expirar deslize para frente dobrando
joelho sem declinar o corpo para frente. Inspirando volte para a postura inicial.
O que foi dito para Bhujangâsana é também válido para Ardha Bhujangâsana em pé.
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Nome: CHAKRÂSANA / postura da roda
Tipo: deitada, invertida
Técnica de Execução: Deitado de costas, traga os pés perto das nádegas, coloque as palmas
das mãos no chão ao lado da cabeça e em seguida levante o tronco o mais alto possível,
esticando os braços e as pernas. A perfeição da execução se adquire com persistência e
dedicação.
Concentração: No movimento do corpo, na postura em si, nas partes do corpo e nos órgãos
que se desejam beneficiar.
Duração: Á vontade. Num estado elevado do domínio da postura, de seis a nove respirações.
Pranayama: RC, respiração livre.
Trabalho Terapêutico: Eleva tônus muscular, excelente contra sedentarismo, regulariza
ciclo menstrual, estimula glândulas endócrinas, elimina dores nas costas. Proporciona
bem estar e jovialidade.
Trabalho Energético: Melhora circulação energética em todos os níveis. Como estimula
circulação energética com mais força isto também ajuda desobstruir os nadis e bloqueios
energéticos.
Trabalho Emocional e Mental: Dá vivacidade intelectual e aumenta a memória. É
psicoestimulante.
Trabalho Estético: Ajuda emagrecer.
Contra-indicação: Cardíacos, hipertensos, sedentários devem tomar cuidado com prática até
adquirir um domínio maior.
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Nome: DHANURÂSANA / postura do arco
Tipo: deitada
Técnica de Execução: Deitado de bruços dobre as pernas e segure os tornozelos com as
mãos. Puxe os braços para frente e pernas para trás e assim o corpo assumirá a forma de
um arco. Dhanurâsana pode ser feita de modo dinâmico ou estático. Ahimsa!
Concentração: Na execução, ou nas partes do corpo e nos órgãos que se desejam beneficiar.
Duração: De seis a nove repetições no modo dinâmico ou de seis a nove respirações no modo
estático.
Pranayama: RC, respiração livre
Trabalho Terapêutico: Estimula muito a região sacro-lombar. Regulariza ciclo menstrual,
previne e regulariza irregularidades intestinais. Rejuvenesce e fortifica a coluna. Estimula
glândulas endócrinas. Combate problemas na menopausa.
Trabalho Energético: É estimulante, rejuvenesce e dá força física.
Trabalho Emocional e Mental: É psicoestimulante. Clareia a mente.
Trabalho Estético: Embeleza figura do corpo.
Contra-indicação: Não há contra-indicações propriamente ditas.
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INVERTIDAS
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Nome: SHIRSHÂSANA / Postura da bananeira
Tipo: Invertida, de equilíbrio.
Técnica de Execução: Em Vajrâsana, incline-se para frente e coloque antebraços no solo,
entrelace os dedos e coloque o topo da cabeça no chão entre as mãos. Levante o quadril
esticando as pernas e pés. Em seguida levante os pés, puncione-os para cima e fique em
equilíbrio apoiado no topo da cabeça e na base triangular. Nas primeiras vezes é bom
executar a postura perto da parede e assim evitar tombos.
Concentração: No equilíbrio do corpo. Mantenha a mente vazia.
Duração: Á vontade, isto é, até aparecer incômodos. Não exagere nas primeiras vezes.
Postura da bananeira dá realmente bons resultados com permanência prolongada na
execução.
Pranayama: Respiração espontânea, respiração livre.
Trabalho Terapêutico: É extremamente relaxante quando dominada, retira fadiga e
REJUVENESCE. Promove equilíbrio psicofísico. É chamada Rainha das âsanas.
Melhora irrigação sanguínea do sistema nervoso central. Melhora memória e estimula
funcionamento do cérebro. Estimula trabalho da glândula Pineal e Hipófise. Promove
estado elevado de autoconhecimento. Intestinos e órgãos internos relaxam durante a
prática. Diminui barriga.
Trabalho Energético: Estimula circulação e captação da prana.
Trabalho Emocional e Mental: Dá autoconfiança, inibe medo. Promove equilíbrio físico,
emocional e mental.
Trabalho Estético: Diminui barriga, “endireita” coluna e dá uma postura firme.
Contra-indicação: Hipertensos, cardíacos, idosos e obesos devem tomar cuidado com
execução da Postura da bananeira.
NOTA: Progresso gradativo e persistência são chaves do sucesso. Faça exercícios
preparatórios.
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Nome: ARDHA – SHIRSHÂSANA / Postura do golfinho
Tipo: Invertida
Técnica de Execução: Em Vajrâsana, incline-se para frente e coloque antebraços no solo,
entrelace os dedos e coloque o topo da cabeça no chão entre as mãos. Levante quadril
esticando as pernas.
Duração: De seis a nove respirações, e nas primeiras vezes conforme bem estar mantendo
respiração livre.
Pranayama: Respiração completa e ritmada.
Trabalho Terapêutico: É extremamente relaxante quando dominada, retira fadiga e
rejuvenesce. Promove equilíbrio psicofísico. Melhora irrigação sanguínea do sistema
nervoso central. Melhora memória e estimula funcionamento do cérebro. Estimula
trabalho da glândula Pineal e Hipófise. Promove estado elevado de autoconhecimento.
Trabalho Energético, Emocional e Mental: Serve como prática preparatória para
Shirshâsana e também promove efeitos similares porem numa escala menor.
Contra-indicação: Hipertensos, cardíacos, idosos e obesos devem tomar cuidado com
execução da Meia postura da bananeira nas primeiras tentativas e preservar progresso
gradativo.
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Nome: HALÂSANA / postura do arado
Tipo: Invertida
Técnica de Execução: Deitado de costas, eleve as pernas e quadril, em seguida pouse a ponta
dos pés no solo atrás da cabeça. As mãos podem repousar no solo ou apoiar quadril o que
é mais recomendado especialmente no início. Mantenha cuidado com a execução e não
exagere.
Concentração: Como Halâsana atua em várias frentes é muito importante que determinemos
a concentração conforme resultados desejados.
Duração: De seis a nove respirações ou até sentir cansaço. É importante saber que benefícios
da prática são maiores com permanência prolongada na postura.
Pranayama: Respiração livre, RC e respiração ritmada.
Trabalho Terapêutico: Estimula glândulas: Tireóide, Supra-renal, Pâncreas, Gônadas e
Timo. Cura hemorróidas e varizes e beneficia e diminui tremores e contrações nervosas.
Diminui barriga e estimula órgãos internos. Rejuvenesce e restaura energia perdida com
atividade sexual. Regulariza ciclo menstrual, aumenta produção do esperma. Massageia
coração e pulmão. É tranquilizante. Alivia ansiedade.
Trabalho Energético: Dá vitalidade, tira cansaço.
Trabalho Emocional e Mental: Vitaliza mente, estimula inteligência e raciocínio.
Contra-indicação: Não é conciliável para cardíacos, pessoas com pressão alta, em crise de
enxaqueca ou asma.
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Nome: SARVANGÂSANA / postura da vela
Tipo: Invertida
Técnica de Execução: Deitado de costas, eleve as pernas e quadril, em seguida se apoie nos
ombros e mantenha corpo esticado e ereto. As mãos podem repousar no solo ou apoiar
quadril o que é mais recomendado especialmente no início.
Concentração: Como Sarvangâsana atua em várias frentes é muito importante que
determinemos a concentração conforme resultados desejados.
Duração: Até sentir cansaço. É importante saber que benefícios da prática são maiores com
permanência prolongada na postura.
Pranayama: Respiração livre, RC e respiração ritmada.
Trabalho Terapêutico: Estimula sistema endócrino. Diminui barriga e estimula
funcionamento dos órgãos internos. Rejuvenesce e é estimulante. Equilibra
funcionamento dos órgãos internos.
Trabalho Energético: Dá vitalidade, tira cansaço.
Contra-indicação: Não é conciliável para cardíacos, pessoas com pressão alta.
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Nome: VIPARITA – KARANI / Postura da foice
Tipo: Invertida
Técnica de Execução: Deitado de costas, eleve as pernas e quadril, em seguida apoie o
quadril com as mãos e mantenha os pés relaxados e unidos passando um pouco da
cabeça. Mantenha quadril e as pernas num ângulo de noventa graus.
Concentração: Como Viparita-Karani atua em várias frentes é muito importante que
determinemos a concentração conforme resultados desejados.
Duração: De seis a nove respirações ou até sentir cansaço. É importante saber que benefícios
da prática são maiores com permanência prolongada na postura.
Pranayama: Respiração livre, RC e respiração ritmada, Simhâsana.
Trabalho Terapêutico: Trata-se de uma das mais importantes práticas para o ser humano.
Estimula, rejuvenesce, tira rugas, diminui barriga, estimula sistema nervoso central e
sistema endócrino, especialmente Tireóide. Melhora irrigação sanguínea para o cérebro.
Promove descanso, especialmente para as pernas.
Trabalho Energético: É energizante, dá ânimo e aumenta força vital.
Trabalho Estético: Diminui barriga e tira rugas. Rejuvenesce o rosto.
Contra-indicação: Não é conciliável para cardíacos, pessoas com pressão alta e em casos de
hiper tiroidismo.
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EXERCICIOS
81
Nome: SURYNAMASKAR / Saudação ao Sol
Tipo: Prática conjunta de Âsanas
Técnica de Execução: Em Tadâsana, mãos em pronom Mudra. 1. Inspire profundamente, ao
mesmo tempo levante as mãos acima da cabeça, e se decline levemente para trás. 2.
Expire e ao mesmo tempo abaixe as mãos e o corpo até colocar as palmas das mãos no
chão em frente dos pés. 3. Inspire e leve ao mesmo tempo para trás a perna esquerda, bem
esticada e joelho tocando o chão, perna direita dobrada e o joelho direito tocando o peito.
4. Ainda inspirando flexione a perna direita para trás. 5. Expire e simultaneamente abaixe
o corpo flexionando os braços e tocando o chão com a testa, peito, joelhos e a ponta dos
pés. 6. Inspirando estique os braços e eleve o tronco e a cabeça o mais alto possível,
mantendo quadril abaixado. 7. Expirando eleve o quadril o mais alto possível e mantenha
a cabeça entre os braços. 8. Inspirando traga primeiro a perna direita para frente, perto
das palmas das mãos e eleve a cabeça o mais alto possível. 9. Em seguida expirando traga
a perna esquerda para frente. Mantenha o quadril o mais alto possível e pernas esticadas.
10. Inspirando eleve o tronco erguendo os braços acima da cabeça e recomece o
exercício.
Concentração: Na sequência da execução, no pranayama.
Duração: Até dez repetições.
Trabalho Terapêutico: Melhora funcionamento do corpo todo. Mestres antigos consideram
Suryanamaskar “um poço de saúde”, e dizem que é a melhor coisa para se fizer cedo de
manhã.
Trabalho Energético: É estimulante, revigora e dá ânimo. Melhora tônus muscular.
Trabalho Emocional e Mental: Promove equilíbrio mental e dá paz.
Trabalho Estético: Rejuvenesce o corpo e a mente e retarda envelhecimento.
Contra-indicação: Idosos, cardíacos e hipertensos devem tomar cuidado nas primeiras
tentativas até adquirir melhor preparo físico e domínio. Normalmente ao praticar
Suryanamaskar regularmente condição de saúde melhora consideravelmente.
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Nome: TÔNICO DOS NERVOS
Tipo: Exercício
Técnica de Execução: De preferência de pé, em Tadâsana, inspirando eleve os braços até a
horizontal, com as palmas das mãos viradas para cima. Mantendo Kumbhaka traga as
mãos com os punhos cerrados até os ombros vigorosamente três vazes. Em seguida
expire e relaxe. Repita várias vezes.
Concentração: No movimento do corpo, nos momentos do relaxamento.
Duração: De seis a nove vezes.
Trabalho Terapêutico: Vitaliza e devolve energia e bem estar, relaxa.
Trabalho Energético: É energizante, dá vitalidade na terceira idade.
Contra-indicação: Não há contra-indicação propriamente dita, mas precisamos tomar
cuidado com as pessoas idosas e com osteoporose nas primeiras seções. .
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Nome: TRATAK
85
Tipo: Exercício para os olhos
Técnica de Execução: Sentado em uma postura confortável eleva a mão direita com o
polegar elevado para frente do corpo. Movimenta a mão, primeiro para a direita, o
máximo possível, e depois para a esquerda o máximo possível. Acompanhe o movimento
do polegar com o olhar sem mexer com a cabeça. Movimente somente os glóbulos
oculares. Traga a mão em frente do corpo e aproxime polegar até o nariz. Repita
exercício com a mão esquerda.
Abaixe a mão direita com o polegar elevado no meio dos joelhos. Levanta a mão para
cima e acompanhe movimento com olhar. Abaixe a mão em frente da cabeça e aproxime
o polegar até o nariz. Repita o exercício com a mão esquerda.
Inspire e ao mesmo tempo eleve o olhar para cima. Permaneça assim alguns instantes e
expirando desfaça o olhar. Repita o exercício olhando para baixo, para a direita e para a
esquerda.
Olhe para cima, para a direita, para baixo e para a esquerda. Repita o círculo várias vezes
e em seguida faça o exercício para o lado contrário.
Concentração: Nos glóbulos oculares.
Duração: Podemos repetir o exercício várias vezes em seguida. Também podemos executar
Tratak várias vezes no mesmo dia. Para obter melhores resultados a prática deve ser
regular e diária.
Pranayama: Respiração livre.
Trabalho Terapêutico: Corrige todos os tipos de anomalias dos olhos.
Contra-indicação: Não há contra indicação para a execução do Tratak.
NOTA: Não se executa Tratak com os óculos.
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86
Nome: EXERCICIOS PARA OS CHAKRAS
Técnica de Execução:
Chakra nº 1: Em Tadâsana, os pés na largura dos ombros, joelhos dobrados, movimentando
quadril para frente e para trás, executando pranayama.
Chakra nº 2: Em Tadâsana, os pés na largura dos ombros, imagine que sua cabeça está presa,
e assim arqueie o corpo para frente e para trás executando pranayama.
Chakra nº 3: Em Tadâsana, os pés na largura dos ombros, decline-se para frente na altura da
coluna torácica (imagine que está se declinando por uma janela na altura do peito), tomando
cuidado para não declinar a coluna lombar. Movimento é acompanhado com o pranayama
bem vigoroso.
Chakra nº 4: Em Tadâsana, os pés na largura dos ombros, empurra quadril para frente,
elevando o peito e levando cabeça para trás. Repita este movimento várias vezes.
Chakra nº 5: Sentado, em Jalandhara bandha, executando grande círculo com o movimento da
cabeça e alternando os lados.
Chakra nº 6: Sentado, olhando para o Trikute executando pranayama ritmado.
Chakra nº 7: Sentado, com a mão direita no topo de cabeça, fazendo círculos no sentido
horário e executando pranayama para cada círculo percorrido.
Concentração: MAIS IMPORTANTE DO QUE A PRÓPRIA EXECUÇÃO DOS
EXERCÍCIOS É A CONCENTRAÇÃO CORRETA NO LUGAR DO CHAKRA
EXERCITADO.
Duração: Cada exercício de seis a nove vezes.
Trabalho Terapêutico: Estimula e equilibra trabalho dos Chakras maiores.
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Nome: RITOS TIBETANOS
Tipo: Exercícios de rejuvenescimento.
Primeiro rito: Girando no sentido horário.
Segundo rito: Deitado de costas, levantando a cabeça e as pernas/quadril ao mesmo tempo.
Terceiro rito: De joelhos, empurrando quadril para frente, peito para cima e cabeça para trás.
Quarto rito: Sentado, com as pernas esticada para frente, afastadas na largura dos ombros,
mãos apoiadas no chão ao lado do quadril, inspirando eleva o corpo fazendo mesinha,
queixo em Jalandhara bandha, enrijeça todos os músculos, solte e expirando sente-se no
mesmo lugar.
Quinto rito: Deitado de bruços, mãos embaixo dos ombros, inspirado eleve o corpo e
enrijeça todos os músculos, solte. Expirando eleve o quadril, enrijeça todos os músculos,
solte e em seguida abaixe o corpo na posição inicial.
Sexto rito: Em Tadâsana, os pés afastados na largura dos ombros, joelhos dobrados, apoie-se
com as mãos nas coxas, execute o pranayama e ao término da expiração faça Uddhiyana
bandha.
Sétimo rito: Mantra OM
Concentração: Na execução dos ritos.
Duração: Até vinte e uma repetições de cada rito, começando com um número de repetições
menor, conforme a possibilidade de cada um e aumentando a prática com o passar do
tempo. Exceções são o primeiro e sétimo ritos que devem começar com, no mínimo, doze
repetições cada um.
Trabalho Terapêutico: Rejuvenesce.
Contra-indicação: Todas as pessoas, mesmo as que são muito debilitadas ou em idade
avançada podem executar os ritos, porém nas primeiras vezes com cautela, visando um
progresso gradativo.
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Nome: 12 EXERCICIOS DOS MONGES BUDISTAS
Tipo: Exercícios de rejuvenescimento e energização.
Exercício nº 1: Em Tadâsana, os pés afastados na largura dos ombros, mãos em Pronom
Mudra, assim inspire pausadamente durante três minutos.
Exercício nº 2: Em Tadâsana, os pés afastados na largura dos ombros, eleve os braços
lateralmente na altura dos ombros, na ponta dos pés, respire pausadamente durante dois
minutos.
Exercício nº 3: Em Tadâsana, os pés afastados na largura dos ombros, entrelace os dedos das
mãos e eleve as mãos acima da cabeça. Permaneça assim por dois minutos.
Exercício nº 4: Em Tadâsana, os pés afastados na largura dos ombros, eleve o braço direito
acima da cabeça com a palma da mão virada para cima e dobre a mão esquerda nas
costas. Permaneça assim por um minuto e em seguida repita o exercício para o outro
lado.
Exercício nº 5: Em Tadâsana, os pés afastados na largura dos ombros, faça com a perna
direita um passo para a frente e para o lado, eleve a mão direita para frente, com a palma
da mão virada para cima. A mão esquerda permanece estendida para trás com a palma da
mão virada para baixo. Permaneça assim por um minuto, e em seguida repita o exercício
para o outro lado.
Exercício nº 6: Em Tadâsana, os pés afastados na largura dos ombros, mãos em frente do
coração, expire e afaste os braços para frente e para lateral e inspirando traga os braços na
posição inicial pelo mesmo caminho. Ao movimentar braços dobre joelhos. Exercite-se
assim por dois minutos.
Exercício nº 7: Em Tadâsana, os pés afastados na largura dos ombros, eleve o braço esquerdo
por trás da cabeça e dobre o braço direito nas costas. Permaneça assim por um minuto e
depois repita exercício para outro lado, sempre mantendo respiração ritmada.
Exercício nº 8: Em Tadâsana, os pés afastados na largura dos ombros, de um pulo para frente
e pare no meio do caminho. Permaneça assim por dois minutos em respiração ritmada.
Exercício nº 9: Em Tadâsana, os pés afastados na largura dos ombros, eleve o braço esquerdo
em frente do corpo com os dedos erguidos e palma da mão para frente, em seguida
movimente a mão para fora e para dentro – fazendo rotação do corpo por um minuto e
depois repita exercício para outro lado.
Exercício nº 10: Em Tadâsana, os pés afastados na largura dos ombros, de um passo com a
perna esquerda para frente e para o lado, coloque as mãos no chão e expirando abaixe o
queixo até o solo. Faça isto durante um minuto e depois repita exercício para o ouro lado.
Exercício nº 11: Em Tadâsana, os pés afastados na largura dos ombros, junte as mãos na
nuca e dobre o tronco para frente o máximo possível. Permaneça assim respirando
durante dois minutos sem dobrar os joelhos.
Exercício nº 12: Em Tadâsana, os pés afastados na largura dos ombros, decline-se para frente
e coloque as palmas das mãos no solo e levante a cabeça. Permaneça assim respirando
durante dois minutos sem dobrar os joelhos.
Concentração: Na execução dos exercícios ou no pranayama.
Duração: Podemos executar os exercícios também com seis a nove repetições.
Pranayama: RC e respiração ritmada.
Trabalho Terapêutico: Rejuvenescem e revitalizam o corpo. Aumentam força física e tônus
muscular. Melhoram respiração e circulação sanguínea, regularizam pressão. Estimulam
apetite. São especialmente recomendados para quem leva uma vida sedentária.
Contra-indicação: Nas primeiras vezes devemos exercitar os ritos com menos intensidade.
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Nome: NAULI / dança do ventre
Tipo: Exercício
Técnica de Execução: Movimente músculos do abdome num movimento ondular de cima
para baixo e de baixo para cima por alguns instantes até causar incômodos, ou
movimente músculos de abdome num movimento ondular de direita para esquerda e de
esquerda para direita por alguns instantes até causar incômodos.
Nauli pode ser feito em pé ou sentado (de preferência em vajrâsana).
São necessárias persistência e dedicação por muito tempo para dominar Nauli com
perfeição.
Concentração: no movimento muscular do abdome.
Duração: Três voltas de seis a nove movimentos ou até sentir cansaço.
Pranayama: Kumbhaka
Trabalho Terapêutico: Pertence aos exercícios de purificação - Kriya, combate gastrites e
prisão de ventre. Massageia intensamente os órgãos internos e combate irregularidades
dos mesmos. Reduz a gordura abdominal. Melhora movimento peristáltico. Combate
insuficiência ovariana.
Trabalho Emocional e Mental: A prática de Nauli requer muita concentração, o que
aumenta nosso poder de focalização da mente.
Contra-indicação: Não pode ser praticado com estômago cheio. Não é conciliável para
cardíacos, pessoas com pressão alta, os que sofrem de apendicite crônica e menores de 14
anos.
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Nome: TABELA DOS EXERCICIOS DE MERIDIANOS
VG – VC
Grandes rios da energia
- Postura revirada, postura da força
- Símbolo do Yoga migrando para postura da cobra
- Sacudir o corpo com as mãos postas nos rins e respirar em escadinha
P – IG
Absorção da energia
- Metade da meia postura da roda – estática, com respiração suave
E – BP
Transformação da energia
- Postura estirada pelo solo, postura do camelo
C – ID
Circulação da energia
- Postura da tartaruga
B–R
Purificação da energia
- Postura da pinça – estática
- Mãos nos rins fazendo círculos grandes – reverter a cada três giros
CS - TA
Proteção da energia
- Meia postura do Lótus, as mãos cruzadas em frente e em decúbito
frontal
- Dança do elefante
VB – F
Armazenamento da energia
- Mãos para frente - para trás,
- Sentado, pés afastados, deitar lateralmente sobre a perna
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PRANAYAMAS
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Nome: RESPIRAÇÃO COMPLETA
Tipo: Pranayama, domínio do alento vital.
Técnica de Execução: A Respiração completa ( RC ) é uma respiração consciente. Podemos
executar RC em pé, sentados ou deitados. RC é executada em três fases: 1ª respiração
abdominal, 2ª respiração torácica, 3ª respiração clavicular. Na primeira fase projetamos
abdômen para frente e assim aumentamos o volume pulmonar com expansão do
diafragma para baixo. O ar entra livremente e preenche a base do pulmão. Na segunda
fase vamos expandir o tórax lateralmente e para frente e assim preencher o volume
mediano do pulmão, e no final, na terceira fase, preencheremos a alta parte do pulmão.
Ao expirar vamos primeiro esvaziar a alta e mediana parte do pulmão e no final projetar
abdômen para dentro e assim expulsar o resto do ar contido no pulmão. Ao dominar a RC
conseguiremos um ritmo natural de expansão e contração sem esforços. Ao inspirar
barriga - peito e ao expirar peito – barriga. Precisamos prestar atenção para que a
respiração se desenvolva plenamente e não só pela metade.
Concentração: No ritmo respiratório, que deve ser uniforme e tranquilo.
Trabalho Terapêutico: Melhora capacidade respiratória. Melhora desempenho do pulmão
aumentando e limpando os alvéolos e brônquios, assim proporcionando melhor troca
gasosa. Rimo natural da RC melhora funcionamento dos órgãos internos e da digestão.
Praticada regularmente numa quantidade maior emagrece sem fome. Restabelece paz e
equilíbrio natural. Pessoa que pratica RC dificilmente adoece e tem consideráveis
melhoras da sua saúde. É calmante. Rejuvenesce e estimula. Previne doenças
respiratórias. Fortifica musculaturas intercostais.
Trabalho Energético: Aumenta energia psíquica e desejo de viver. Purifica nadis e ativa
chakras.
Trabalho Emocional e Mental: É tranquilizante com efeitos prolongados.
Trabalho Estético: Emagrece; proporciona um aspecto de serenidade.
Contra-indicação: Pessoas com sérios problemas cardíacos devem tomar cuidados nas
primeiras sessões até adquirir o condicionamento físico para execução da prática.
Também os hipertensos não devem ir com muita sede ao pote. É normal sentir tontura nas
primeiras práticas por causa da hiperoxigenação.
Somente prática prolongada vai proporcionar execução correta da RC que somente
depois de atingir perfeição serve como base para os demais exercícios do pranayama.
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Nome: RESPIRAÇÃO DA PURIFICAÇÃO
Tipo: Pranayama
Técnica de Execução: Inspire profundamente / primeiro abdômen e depois peito /,
preenchendo totalmente o pulmão. Em seguida expire pela boca. Relaxe queixo e abra a
boca e solte bruscamente o ar com a força dos músculos intercostais e contração do
abdome. Não se preocupe com som produzido e não tente auxiliar expiração com
movimento das bochechas.
Concentração: Na execução da própria respiração.
Trabalho Terapêutico: Limpa e expande alvéolos, limpa brônquios, expele catarro, promove
troca gasosa mais ativa, reativa tecido pulmonar, previne doenças respiratórias, aumenta
capacidade pulmonar. É recomendada nos casos da intoxicação com gases e fumaça.
NOTA: no início da gripe fazer respiração da purificação várias vezes por dia.
Trabalho Estético: Aumenta tórax.
Contra-indicação: Precisamos tomar cuidados com pessoas que sofrem com doenças
respiratórias graves como tuberculose e asmáticos. Não se deve executar respiração da
purificação em ambientes empoeirados e cheios de fumaça.
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Nome: SOPRO HÁ
Tipo: Pranayama de limpeza
Técnica de Execução: Primeiro execute o Jalandhara bandha. Em seguida, inspirando,
levante a cabeça para o alto e para trás o máximo possível. Inspire durante todo
movimento. Ao atingir o ponto máximo abra bem a boca e expire bruscamente pela boca.
Concentração: No movimento da cabeça e principalmente na respiração.
Duração: De seis a nove respirações
Trabalho Terapêutico: Limpa pulmão da sujeira física. Expele catarro. Renova o ar
estagnado nos alvéolos. É recomendada nos casos de envenenamento com gás. Expande
alvéolos e promove uma melhor troca gasosa. Previne doenças respiratórias. Fortifica e
limpa cordas vocais e previne rouquidão. Estimula sistema imunológico. Equilibra
trabalho da Tireóide e Paratireóide o que melhora distribuição de cálcio no corpo.
Contra-indicação: Não há contra indicações propriamente ditas, mas precisamos tomar
cuidado com dosagem e intensidade de exercício no início das práticas e com as pessoas
hipertensas e cardíacos. Sopro Há não é recomendado para as grávidas.
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Nome: RESPIRAÇÃO DE ESCADINHA
Tipo: Pranayama
Técnica de Execução: Ao inspirar preencha o pulmão aos poucos, com pequenas paradas, até
encher o pulmão totalmente. Mantenha Kumbhaka por alguns instantes e em seguida
expire suavemente pela boca. Ao mesmo tempo relaxe.
Trabalho Terapêutico: É vitalizante, promove expansão pulmonar e melhora troca gasosa.
Trabalho Energético: Aumenta energia vital. Executado junto com Tônico dos nervos
promove considerável diminuição da fadiga e dá ânimo.
Contra-indicação: Não há contra-indicação
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Nome: KAPALABHATI / O que faz crânio brilhar
Tipo: Pranayama
Técnica de Execução: Inspire pelo nariz, preenchendo pulmão plenamente, logo em seguida
expire rapidamente e com força pelo nariz. Kapalabhati pode ser executado sentado ou
em pé, contanto que mantenhamos a coluna ereta.
Trabalho Terapêutico: Limpa alta parte da via respiratória. Desentope nariz, previne
doenças respiratórias. Fortifica pulmão. É estimulante. Revigora as cordas vocais.
Tonifica circulação sanguínea e metabolismo.
Trabalho Energético: Kapalabhati também pode ser usado para estímulo da hipófise, pineal,
Ajna Chakra e do Sahasrara. Porém estes exercícios somente com supervisão de um
instrutor devidamente treinado.
Contra-indicação: Não é recomendada para quem sofre de pressão, distúrbios circulatórios
ou tem graves problemas respiratórios. Kapalabhati não se executa durante gravidez.
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Nome: RESPIRAÇÃO DA LIMPEZA
Tipo: Pranayama
Técnica de Execução: Inspire profundamente, preenchendo plenamente o pulmão. Cerre bem
os lábios, em seguida expulse o ar com força entre os lábios cerrados, em curtos sopros,
produzindo um som como se tocasse trompete.
Trabalho Terapêutico: Previne doenças respiratórias. Rejuvenesce e revitaliza pulmão.
Reativa funcionamento do tecido pulmonar e dos alvéolos. Reabre alvéolos e brônquios
entupidos. Promove uma troca gasosa muito mais ativa. Melhora metabolismo e
evacuação. É recomendada nos casos da intoxicação com gases.
Contra-indicação: Respiração da limpeza não é recomendada nos casos das doenças
respiratórias graves.
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Nome: BHASTRIKA / O fole
Tipo: Pranayama
Técnica de Execução: Inspire pelo nariz rapidamente, e em seguida expire pelo nariz
rapidamente. Repita o exercício sem demora no mínimo dez vezes. Na ultima inspiração
prenda o ar por alguns instantes, e em seguida expire suavemente, relaxando ao mesmo
tempo. Podemos executar Bhastrika de duas maneiras distintas. 1: expandir e contrair o
abdômen vigorosamente ou 2: executar Bhastrika com expansão e contração do tórax.
Para os fins dos trabalhos terapêuticos se utiliza o primeiro modo de execução.
Concentração: Na execução, no pranayama.
Duração: Normalmente três voltas de dez respirações, aumentando até 108 vezes por prática.
Mais do que isto somente sob supervisão de instrutor devidamente treinado.
Trabalho Terapêutico: Estimula produção hormonal especialmente de supra-renais,
pâncreas e gônadas. Também útero, ovários, bexiga e próstata assim como fígado, baço e
intestinos são beneficiados com esta prática. Aumenta apetite. Tonifica sistema nervoso e
estimula sistema circulatório. Auxilia na cura das doenças respiratórias. Aquece o corpo e
produz calor o que é especialmente benéfico para quem sofre de mãos e pés frios.
Trabalho Energético: Abastece o corpo energeticamente. Promove circulação energética
mais abundante.
Trabalho Emocional e Mental: Fortalece vontade, aumenta calma e “sangue frio” em
situações criticas. Aprofunda consciência de si.
Trabalho Estético: Enrijece musculatura abdominal, consome gordura abdominal e diminui
barriga.
Contra-indicação: Idosos, cardíacos e hipertensos devem tomar cuidado nas primeiras
tentativas até adquirir melhor preparo físico e domínio. Não exagere na prática!
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Nome: RESPIRAÇÃO CALMANTE
Tipo: Pranayama
Técnica de Execução: Faça um biquinho com os lábios e em seguida sugue o ar suavemente
até preencher o pulmão totalmente. Prenda por um instante e em seguida expire pelo
nariz.
Trabalho Terapêutico, Trabalho Emocional e Mental: Acalma, relaxa, serena mente e
aumenta poder do raciocínio.
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Nome: RESPIRAÇÃO PLENA
Tipo: Pranayama
Técnica de Execução: Respiração plena é uma mistura de pranayama com visualização ativa.
Ao inspirar visualize que o ar / o prana / está entrando por todos os poros da pele do seu
corpo, e ao expirar visualize que o ar está saindo por todos os poros da pele do seu
corpo.
Concentração: Na respiração, na entrada e saída do prana.
Duração: À vontade. Para obter resultados avançados é necessário no mínimo 20 min
contínuos de prática em cada sentada.
Trabalho Terapêutico: Se existe algum pranayama milagroso este com certeza é um deles.
Movimenta energia no nível físico, energético, emocional e mental. Limpa e desentope
veias energéticas e promove circulação livre e plena da energia. Equilibra e harmoniza
em todos os níveis. Alivia dores e proporciona funcionamento correto dos órgãos.
Podemos também executar Respiração plena com a concentração parcial em determinado
órgão ou parte do corpo, quando queremos beneficiá-los, como no caso do reumatismo,
cólicas, problemas hepáticos etc.
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Nome: KUMBHAKA / respiração ritmada
Tipo: Pranayama
Técnica de Execução: Kumbhaka ou respiração ritmada consiste em aplicar determinado
ritmo no processo respiratório. Mais comum é ritmo 1x – 4x – 2x . Isto significa um
tempo para inspiração - Puraka, quatro tempos para retenção – Kumbhaka e dois tempos
para expiração Rechaka. Na prática isto significa que se inspiramos durante 5 seg. vamos
reter o ar por 20 seg. e expirar por 10 seg.. Melhor do que tudo seria o ritmo do seu
próprio pulso.
Podemos começar com um ritmo menor e com o tempo gradativamente aumentar a
duração da Kumbhaka. É importante que cada um descubra duração do seu próprio ritmo.
Duração: À vontade. Por mais tempo que se pratica, melhores são os resultados.
Trabalho Terapêutico: Acalma e tranquiliza. Equilibra correntes prânicas. Tranquiliza
sistema nervoso e ritmo cardíaco. Desenvolve força de vontade.
Observação: as pessoas com problemas cardíacos não devem fazer Kumbhaka muito
prolongado – pelo menos no início da prática.
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Nome: SITALI
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Tipo: Pranayama
Técnica de Execução: Coloque a língua para fora da boca em forma de calha, inspire, passe a
língua nos dentes, engula a saliva e em seguida expire. A expiração pode ser feita pelo
nariz ou fazendo “carrinho”.
Concentração: Na execução do pranayama.
Trabalho Terapêutico: Previne doenças respiratórias em geral. Previne sensação de garganta
seca e de rouquidão. Fortifica cordas vocais. Diminui sensação de fome. Diminui
temperatura do corpo e é refrescante. Podemos usar Sitali para diminuir a febre do corpo.
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Nome: SITKARI
Tipo: Pranayama
Técnica de Execução: Cerre os dentes e cole a língua firmemente por trás dos dentes. Inspire
com firmeza. Passe a língua nos dentes, engula a saliva e em seguida expire pela boca
varrendo os dentes com o fluxo do ar.
Concentração: Na execução do pranayama.
Trabalho Terapêutico: Previne doenças respiratórias em geral. Previne sensação de garganta
seca e de rouquidão. Fortifica cordas vocais. Diminui sensação de fome. Aumenta
temperatura do corpo. Previne cáries. Podemos usar Sitkari para aumentar temperatura do
corpo.
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Nome: SUKHA PURVAK / respiração polarizada
Tipo: Pranayama
Técnica de Execução: Com a mão direita assuma Visnu Mudra e com o polegar pressione a
narina direita e assim inspire pela narina esquerda. Em seguida pressione com anelar a
narina esquerda e expire pela narina direita, em seguida inspire pela narina direita, troque
pressão na narina e expire. Importante! Sempre troque pressão na narina com pulmão
cheio.
Duração: Á vontade. Bons resultados são obtidos com práticas diárias acima de 20 min.
Trabalho Terapêutico, energético, emocional e mental: Limpa nadis, promove abundante
circulação da energia vital, desenvolve faculdades mentais, aumenta concentração,
promove calma e paz interior, facilita êxtase espiritual.
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Nome: SURYABHADA KUMBHAKA / respiração polarizada com deglutição
Tipo: Pranayama
Técnica de Execução: Com a mão direita assuma Visnu Mudra e com polegar pressione
narina direita e assim inspire pela narina esquerda. Em seguida pressione com anelar a
narina esquerda e expire pela narina direita, passe a língua nos dentes e engula a saliva,
em seguida inspire pela narina direita, troque pressão na narina e expire. Importante!
Sempre troque pressão na narina com pulmão cheio.
Duração: Á vontade. Bons resultados são obtidos com práticas diárias acima de 20 min.
Trabalho Terapêutico, energético, emocional e mental: Tudo que promove Sukha purvak
(Limpa nadis, promove abundante circulação da energia vital, desenvolve faculdades
mentais, aumenta concentração, promove calma e paz interior, facilita êxtase espiritual)
Sorrabada Kumbhaka também promove, mas numa escala menor, porém aumenta
sensivelmente a temperatura do corpo físico e é excelente para combater o frio.
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MUDRAS
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Nome: JNANA MUDRA / GNANA MUDRA / Mudra da sabedoria
Tipo: Chave energética
Técnica de Execução: Unir ponta de polegar e indicador. Dedos médio, anelar e mínimo
permanecem esticados e retos. Mãos relaxadas e soltas no colo ou apoiadas nas coxas.
Concentração: Conforme o pranayama ou meditação praticada.
Duração: Durante as práticas da meditação e pranayamas.
Trabalho Terapêutico, Trabalho Energético: Aumenta concentração, promove calma,
impede perda energética.
Contra-indicação: Não existe.
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Nome: PRONOM MUDRA
Técnica de Execução: Mãos em frente do coração, viradas para cima, palmas das mãos
unidas.
Duração: Conforme a necessidade.
Trabalho Terapêutico: Acalma, aumenta concentração. Recomendada para execução dos
mantras e da meditação.
NOTA: Para aumentar concentração, com as mãos em Pronom mudra, concentre-se no
topo do dedo médio, fixando o olhar nele, e assim execute várias respirações completas.
Mantenha a concentração firme durante o exercício.
Trabalho Energético: Fecha e une circuito energético solar - lunar e assim promove
estabilidade neutra.
Trabalho Emocional e Mental: Acalma mente e emoções.
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Nome: MEDHA PRANA KRIYA MUDRA / gesto do vigor ou poder mental
Técnica de Execução: Unir polegar e indicador de tal modo que a ponta do indicador toque a
articulação média do polegar. Dedos médio, anelar e mínimo permanecem esticados e
retos. Mãos relaxadas e soltas no colo ou apoiadas nas coxas.
Concentração: No nível emocional conforme o pranayama ou meditação praticada.
Trabalho Terapêutico, Trabalho Energético: Estimula irrigação sanguínea no cérebro,
possui efeito sedativo e diminui ritmo respiratório. Facilita meditação. Atua
principalmente no nível emocional. Promove limpeza no nível emocional e limpa nadis
neste nível.
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Nome: PRAJNA PRANA KRIYA MUDRA / gesto do conhecimento mais elevado
Técnica de Execução: Unir polegar e indicador de tal modo que ponta do indicador toque a
articulação da base do polegar. Dedos médio, anelar e mínimo permanecem esticados e
retos. Mãos relaxadas e soltas no colo ou apoiadas nas coxas.
Concentração: No nível mental conforme o pranayama ou meditação praticada.
Trabalho Terapêutico, Trabalho Energético: Estimula irrigação sanguínea no cérebro,
possui efeito sedativo e regula ritmo respiratório. Facilita meditação mais profunda. Atua
principalmente no nível mental. Promove limpeza no nível mental e limpa nadis neste
nível.
OBSERVAÇÃO: Jnana Mudra, Medha prana Kriya Mudra e Prajna prana Kriya Mudra
são uma sequência energética e vibratória que funcionam consecutivamente no nível
físico, emocional e mental.
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Nome: APANA MUDRA / gesto do Apana
Técnica de Execução: Unir a ponta do polegar com ponta dos dedos médio e anelar.
Indicador e dedo mínimo permanecem relaxados ao lado.
Concentração: No fluxo do Apana e conforme o pranayama ou meditação praticada.
Trabalho Terapêutico, Trabalho Energético: Estimula corrente da Apana que é
responsável pela excreção, portanto cada vez que desejamos estimular saída dos detritos
do nosso corpo, ou fortificar a própria corrente do Apana podemos usar este mudra.
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Nome: *PRANA MUDRA / gesto do Prana
Técnica de Execução: Unir a ponta do polegar com ponta dos dedos mínimo e anelar.
Indicador e dedo médio permanecem unidos e relaxados ao lado.
Concentração: Na corrente do Prana, ou conforme o pranayama ou meditação praticada.
Trabalho Terapêutico, Trabalho Energético: Estimula corrente da Prana que é responsável
pela respiração, portanto cada vez que desejamos estimular respiração, trabalho
pulmonar, ou fortificar própria corrente do Prana podemos usar este mudra.
* Trata-se de um dos dez componentes do alento vital ou Prana que se situa na região do
pulmão entre clavículas e plexo solar.
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Nome: VISHNU MUDRA
Técnica de Execução: Dobre indicador e dedo médio. Polegar, anelar e mindinho
permanecem esticados.
Concentração: No pranayama que acompanha a execução da chave energética.
Duração: Á vontade
Trabalho Terapêutico, trabalho Energético, trabalho Emocional e Mental: Promove
circulação energética direcionada e polarizada. Na maioria das vezes os efeitos dependem
da técnica do pranayama que acompanha a execução da chave energética.
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Nome: SHIVAM MUDRA
Técnica de Execução: Mão direita em cima da mão esquerda e pontas dos polegares unidas,
mãos repousando no colo. Para as mulheres a mão esquerda repousa em cima da mão
direita.
Concentração: No pranayama que acompanha a execução da chave energética.
Duração: Á vontade.
Trabalho Terapêutico, trabalho Energético, trabalho Emocional e Mental: Une as
correntes polarizadas da energia vital, promove calma e paz e dá sensação de plenitude.
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Nome: MERUDANDHA MUDRA
Técnica de Execução: Dedos indicador, médio, anelar e mindinho são dobrados como
quando cerramos os punhos e o polegar fica esticado para cima. Coloque as mãos no colo
com os polegares virados para cima, paralelos com a coluna.
Concentração: No pranayama que acompanha execução da chave energética.
Duração: Á vontade.
Trabalho Terapêutico, trabalho Energético, trabalho Emocional e Mental: Promove e
facilita abundante corrente da energia vital pela Sushumna.
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BANDHAS
Nome: JALANDHARA BANDHA / Chave de queixo
Técnica de Execução: Em Kumbhaka decline cabeça para frente até o queixo tocar o peito
entre as clavículas.
Concentração: Na execução.
Duração: Conforme a necessidade do exercício.
Pranayama: Não existe.
Trabalho Energético: Inibe a circulação de prana pela Ida e Pingala e a força subir pela
Sushumna.
Trabalho Emocional e Mental: Aumenta concentração.
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Nome: MULADHARA BANDHA
Técnica de Execução: Contraia a musculatura do períneo, isto é, o lugar entre ânus e órgão
sexual, e a mantenha contraída o tempo necessário. No inicio é difícil contrair somente
períneo. Com muita facilidade contraímos também o ânus e plexo púbico junto com
órgão sexual. Com tempo e com prática regular obteremos domínio necessário para
contrair somente períneo.
Concentração: Na execução da Muladhara bandha, ou no exercício da qual faz parte.
Duração: Conforme a necessidade da prática.
Pranayama: Kumbhaka.
Trabalho Terapêutico: Estimula vitalidade e potência sexual (o que não é o objetivo),
previne hemorróidas e incontinência urinária.
Trabalho Energético: É uma chave energética extremamente importante e poderosa. Inibe
circulação da prana pela baixa parte da grande órbita. Estimula despertar da Kundalini.
Força circulação e entrada da prana e da Kundalini pela Sushumna.
Trabalho Emocional e Mental: Destrói medo da morte.
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Nome: ASWINI MUDRA
Técnica de Execução: Em posturas em que as pernas fiquem muito unidas. Contraia somente
o esfíncter do ânus. Expirando contraia, permaneça assim por uns instantes, inspirando
relaxe.
Concentração: Na execução da técnica e no pranayama.
Duração: Até dez repetições.
Trabalho Terapêutico: Melhora processo de excreção do homem, estimula próstata, previne
hemorróidas. Ativa circulação sanguínea na região. Tonifica órgãos reprodutores. É
estimulante. Combate hipertensão.
Trabalho Energético: Estimula despertar da Kundalini.
NOTA: Deve ser evitada pelas pessoas que mantém vida sexual ativa.
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Nome: UDHIYANA BANDHA / sucção abdominal
Técnica de Execução: De estômago vazio. Pode ser feito de pé ou sentado. Faça uma RC e
ao terminar, com o pulmão vazio, sugue abdome para dentro e para cima colando assim a
parede abdominal contra a coluna. Permaneça assim por alguns instantes e em seguida
solte o abdome e repita o exercício.
Concentração: Na execução da prática.
Trabalho Terapêutico, energético, emocional e mental: Tonifica os órgãos internos,
fortifica diafragma, massageia pulmão e coração, estimula apetite e digestão – aumenta
fogo gástrico. Combate preguiça hepática. Consome gorduras localizadas no abdome e
fortifica a musculatura abdominal. Reduz a barriga. Os efeitos da Uddhiyana bandha são
muito maiores no nível energético. Estimula o Prana, a energia vital, subir pela
Sushumna. Desperta a Kundalini.
Contra-indicação: Cardíacos e tuberculosos devim evitar os exageros. Pessoas com graves
dificuldades respiratórios devem primeiro fortificar e limpar o pulmão e só depois
praticar Uddhiyana bandha.
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ROTEIRO PARA RELAXAMENTO
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Relaxe
Profundamente relaxe
Relaxe todos os seus músculos, relaxe todos os seus ossos, relaxe todos os seus
órgãos, profundamente relaxe;
Cada vez que você inspira e expira seu relaxamento esta mais profundo e melhor,
relaxe;
Visualize seus pés e os relaxe, relaxe os dedos dos pés, relaxe a sola dos pés,
relaxe os calcanhares, relaxe os tornozelos, profundamente relaxe;
Inspire – expire suavemente, relaxando cada vez mais profundamente;
Relaxe as panturrilhas, relaxe os joelhos, relaxe as coxas, profundamente relaxe;
Relaxe o quadril e todos os órgãos internos dessa região;
Inspire – expire suavemente relaxando cada vez mais profundamente
relaxe;
Relaxe a coluna, profundamente relaxe, visualize a coluna como uma vara reta,
firme, porém profundamente relaxada e estirada pelo solo; profundamente relaxe;
Relaxe o abdômen e também todos os órgãos internos da cavidade abdominal,
profundamente relaxe;
Relaxe o peito, relaxe as costas, relaxe os ombros, braços, antebraços, palma das
mãos e os dedos, profundamente relaxe;
relaxe;
Relaxe o pescoço, relaxe o rosto, relaxe todos os seus músculos, relaxe todos os
seus ossos, relaxe todos os seus órgão, profundamente relaxe;
Relaxe o queixo, a boca, a língua e os lábios, profundamente relaxe;
Relaxe as bochechas, relaxe o nariz e os olhos, profundamente relaxe;
Relaxe a testa, as fontes, relaxe as orelhas e o couro cabeludo, relaxe;
Relaxe seu corpo, relaxe sua mente, relaxe suas emoções;
Cada vez que você inspira e expira seu relaxamento está mais profundo e melhor,
relaxe;
Nada importa; nem o tempo, nem o espaço, nem a luz, nem barulhos. A única
coisa que realmente importa é sua paz e seu relaxamento, profundamente relaxe.
_________________
OM SAI RAM
Devagar, devagar, retorne seus sentidos para o seu corpo;
Faça uma respiração profunda: Puraka – Rechaka;
Mexa com dedos, dedos das mãos, dedos dos pés, mexa com os braços e com as
pernas;
Espreguice- se, sinta bem o seu corpo;
Vire para direita e sente-se, por favor.
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ROTEIRO PARA MEDITAÇÃO TRANSCENDENTAL
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Acomode seu corpo agradavelmente;
Sente-se confortavelmente;
Relaxe e feche os olhos;
Concentre-se no mantra escolhido e comece a repeti-lo mentalmente;
Se por acaso um pensamento estranho lhe distrair e lhe desconcentrar, volte
novamente a repetir o mantra e permaneça assim concentrado até o fim do exercício
da Meditação Transcendental;
OM SAI RAM
Devagar, devagar retorne seus sentidos para o seu corpo;
Faça uma respiração profunda: Puraka – Rechaka;
Abra os olhos.
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Nº1
136
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 SURYANAMASKAR
03 ARDHA-VRIKHÂSANA
04 PASCHIMOTANÂSANA
05 YOGA MUDRA
06 MATSYENDRÂSANA
07 CHAKRAVAKÂSANA
08 CHAKRÂSANA
09 SHIRSHÂSANA
10 SUPTA-VAJRÂSANA
11 SHAVÂSANA
3
RELAXAMENTO
DA PURIFICAÇÃO, KAPALABHATI,
4 01 RESPÍRAÇÃO
SOPRO HÁ, SIMHÂSANA
02 RC
03 SUKHA-PURVAK
04 NAULI
05 GNANA MUDRA
5
MANTRA
6
MEDITAÇÃO TRANSCIDENTAL
7
SAUDAÇÃO
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Nº2
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 RITOS TIBETANOS
0 EXERCICIO PARA CHAKRAS
03 TRIKONÂSANA
04 ARDHA-BHUJANGÂSANA - EM PÉ
05 ARDHA-MATSYENDRÂSANA
06 DHANURÂSANA
07 VIPARITA-KARANI
08 MATSYÂSANA
09 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02
03
04
05
5
6
7
RESPIRAÇÃO DA LIMPEZA
SURYABHADA-KUMBHAKA
TONICO DOS NERVOS
MEDHA PRANA KRIYA MUDRA
MANTRA
MEDITAÇÃO TRADICIONAL
SAUDAÇÃO
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Nº3
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 PADAHASTHÂSANA
03 PRISTHÂSANA
04 SAMKATÂSANA
05 MAHA MUDRA
06 VAKRÂSANA
07 SHALABHÂSANA
08 SUPTA-VAJRÂSANA
09 SARVANGÂSANA
10 ARDHA-MATSYÂSANA
11 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 SOPRO HÁ
03 RESPIRAÇÃO CALMANTE
04 MULADHARA BANDHA
05 PRONOM MUDRA
5
MANTRA
6
MEDITAÇÃO CONDUZIDA
7
SAUDAÇÃO
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Nº4
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 12 EXERCICIOS DOS M. BUDISTAS
03 DANÇA DO ELEFANTE
04 UTKATÂSANA
05 ARDHA-SHALABHÂSANA
06 HALÂSANA
08 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02
03
04
05
5
6
7
RESPIRAÇÃO DA PURIFICAÇÃO
KUMBHAKA
TRATAK
PRAJNA PRANA KRIYA MUDRA
MANTRA
SAUDAÇÃO
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Nº5
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 CHANDRÂSANA
03 ARDHA-CHAKRÂSANA
04 UTANMANDUKÂSANA
05 MAHA MUDRA
06 VAKRÂSANA
07 SWASTIKÂSANA
08 CHAKRAVAKÂSANA
09 BHUJANGÂSANA
10 SUPTA VAJRÂSANA
11 ARDHA- SHIRSHÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 RESPIRAÇÃO DA ESCADINHA
03 RC
04 JALANDHARA-BANDHA
05 VISNU MUDRA
5
MANTRA
6
7
SAUDAÇÃO
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141
Nº6
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 SURYANAMASKAR
03 DANÇA DE ELEFANTE
05 PASCIMOTANÂSANA
06 MATSYENDRÂSANA
07 SIMHÂSANA
08 CHAKRAVAKÂSANA
09 ARDHA-BHUJANGÂSANA
10 VIPARITA KARANI
11 MATSYÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 KAPALABHATI
03 RESPIRAÇÃO DA LIMPEZA
04 UDDIYANA BANDHA
05 SHIVAM MUDRA
5
MANTRA
6
7
SAUDAÇÃO
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142
Nº7
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 TRIKONÂSANA
03 UTANÂSANA
04 ARDHA-BHUJANGÂSANA EM PÉ
05 UTKATÂSANA
06 YOGA MUDRA
08 SUPTA VAJRÂSANA
09 SHIRSHÂSANA
10 VIPARITA KARANI
11 MATSYÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 BHASTRIKA
03 RESPIRAÇÃO DA PURIFICAÇÃO
04 ASWINI MUDRA
05 MERUDANDHA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
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143
Nº8
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 PADAHASTHÂSANA
03 PRISTHÂSANA
05 MAHA MUDRA
06 MATSYENDRÂSANA
07 SIMHÂSANA
08 DHANURÂSANA
09 SARVANGÂSANA
11 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 SITALI
03 SOPRO HÁ
04 NAULI
05 APANA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
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144
Nº9
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 RITOS TIBETANOS
03 ARDHA CHAKRÂSANA
04 SAMKATÂSANA
06 SHALABHÂSANA
07 HALÂSANA
09 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02
03
04
05
5
6
7
SITKARI
RESPIRAÇÃO DA ESCADINHA
TONICO DOS NERVOS
PRANA MUDRA
MANTRA
SAUDAÇÃO
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145
Nº10
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 SURYANAMASKAR
05 SIMHÂSANA
06 SWASTIKÂSANA
08 BHUJANGÂSANA
09 SUPTAVAJRÂSANA
10 VIPARITA KARANI
11 MATSYÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 SUKHA PURVAK
03 KAPALABHATI
04 TRATAK
05 GNANA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
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146
Nº11
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
03 UTANMANDUKÂSANA
05 VAKRÂSANA
06 DHANURÂSANA
07 SARVANGÂSANA
08 MATSYÂSANA
09 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 SURYABHADA KUMBHAKA
03 BHASTRIKA
04 MULADHARA BANDHA
05 MEDHA PRANA KRIYA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
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147
Nº12
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 CHANDRÂSANA
03 PADAHASTHÂSANA
04 PRISTHÂSANA
05 SAMKATÂSANA
06 YOGA MUDRA
08 CHAKRÂSANA
09 SUPTAVAJRÂSANA
10 HALÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 KUMBHAKA
03 SITALI
04 JALANDHARA BANDHA
05 PRAJNA PRANA KRIYA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
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148
Nº13
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 TRIKONÂSANA
03 UTANÂSANA
04 ARDHABHUJANGÂSANA - EM PÉ
05 UTANMANDUKÂSANA
06 MATSYENDRÂSANA
07 SIMHÂSANA
10 VIPARITA KARANI
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
03 SITKARI
04 UDDIYANA BANDHA
05 PRONOM MUDRA
5
MANTRA
6
7
SAUDAÇÃO
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149
Nº14
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 PADAHASTHÂSANA
03 PRISTHÂSANA
04 UTKATÂSANA
06 MAHA MUDRA
07 VAKRÂSANA
08 CHAKRAVAKÂSANA
09 CKAKRÂSANA
10 HALÂSANA
11 MATSYÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 R.C.
03 SUKHA PURVAK
04 ASWINI MUDRA
05 VISNU MUDRA
5
MANTRA
6
7
SAUDAÇÃO
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
150
Nº15
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 CHANDRÂSANA
04 SAMKATÂSANA
05 YOGA MUDRA
06 VAKRÂSANA
07 DHANURÂSANA
08 SHIRSHÂSANA
09 ARDHA-SHIRSHÂSANA
10 MATSYÂSANA
11 VIPARITA KARANI
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
03 SURYABHADA KUMBHAKA
04 NAULI
05 SHIVAM MUDRA
5
MANTRA
6
7
SAUDAÇÃO
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
151
Nº16
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 SURYANAMASKAR
03 DANÇA DO ELEFANTE
05 SIMHÂSANA
06 SWASTIKÂSANA
07 SHALABHÂSANA
08 BHUJANGÂSANA
10 SARVANGÂSANA
11 MATSYÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
04 TONICO DOS NERVOS
05 MERUDANDHA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
152
Nº17
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 TRIKONÂSANA
05 UTKATÂSANA
07 SIMHÂSANA
08 CHAKRÂSANA
09 DHANURÂSANA
10 HALÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 SOPRO HÁ
03 KUMBHAKA
04 TRATAK
05 APANA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
153
Nº18
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 RITOS TIBETANOS
04 UTKATÂSANA
05 MATSYENDRÂSANA
06 ARDHABHUJANGÂSANA
07 SHIRSHÂSANA
08 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
03 R.C.
04 MULADHARA BANDHA
05 PRANA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
154
Nº19
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 CHANDRÂSANA
03 PADAHASTHÂSANA
04 PRISTHÂSANA
05 SAMKATÂSANA
06 VAKRÂSANA
07 SWASTIKÂSANA
08 BHUJANGÂSANA
09 SHALABHÂSANA
10 SARVANGÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 KAPALABHATI
04 JALANDHARA BANDHA
05 GNANA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
155
Nº20
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 SURYANAMASKAR
05 MAHA MUDRA
07 CHAKRAVAKÂSANA
08 CHAKRÂSANA
11 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 BHASTRIKA
04 UDDIYANA BANDHA
05 MEDHA PRANA KRIYA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
156
Nº21
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
04 UTANMANDUKÂSANA
05 YOGA MUDRA
06 SWASTIKÂSANA
09 VIPARITA KARANI
11 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 SITALI
03 SOPRO HÁ
04 ASWINI MUDRA
05 PRAJNA PRANA KRIYA MUDRA
5
MANTRA
6
7
SAUDAÇÃO
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
157
Nº22
1 00 SAUDAÇÃO
2 01 TADÂSANA + RC
02 TRIKONÂSANA
03 UTANÂSANA
05 UTANMANDUKÂSANA
06 PASCHINMOTANÂSANA
07 MATSYENDRÂSANA
09 ARDHABHUJANGÂSANA
10 SHIRSHÂSANA
12 SHAVÂSANA
3
RELAXAMENTO
4 01 RESPÍRAÇÃO
02 SITKARI
04 TRATAK
05 PRONOM MUDRA
5
MANTRA
6
7
SAUDAÇÃO
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
LIVROS PARA A LEITURA E ESTUDO DURANTE O CURSO
Auto Perfeição com Hatha Yoga / Hermógenes
Yoga Terapia / Nilda Fernandez
O Corpo Fala / Pierre Weil
Fundamento e Técnica do Hatha Yoga / Antônio Blay
Chakras – Centros energéticos de transformação / Harish Johari
Mãos de Luz / Bárbara A.Brennan
LIVROS SAGRADOS
Bhagavad –Gita
Os Sutras do Yoga de Patanjali
Hatha Yoga Pradipika
Gheranda Samhita
LEITURA RECOMENDADA
A Doutrina Secreta / H. P. Blavatsky
Autobiografia de um Iogue / P. Yogananda
Coleção dos livros do Yogue Ramacharaca / Y. Ramacharaca
TERMOS USADOS NAS AULAS DO YOGA
PURAKA inspira
RESHAKA expira
KUMBHAKA retenção
ÂSANA postura
PRANAYAMA domínio da prana / da respiração
MUDRA gesto
BANDHA chave
MANTRA oração ou som repetitivo
NAMASTE Eu saúdo Deus que esta em você
158
LISTA DAS PROVAS
TADÂSANA / Postura do tronco
CHANDRÂSANA / Postura lunar
ARDHA-VRIKHÂSANA / Meia p. da árvore
ARDHA-CHAKRÂSANA / Meia p. da roda
SAMKATÂSANA / Postura do perigo
DANÇA DO ELEFANTE
PRISTHÂSANA / Postura revirada
UTANÂSANA / Postura da força
TRIKONÂSANA / Postura do Triângulo
PADAHASTÂSANA / Postura da cegonha
UTAN-MANDUKÂSANA /P. de sapo em pé
UTKATÂSANA / Postura arriscada
CHAKRAVAKÂSANA / postura do gato
SUKHÃSANA / Postura fácil
VAJRÂSANA / Postura do Diamante
SWASTIKÂSANA / Postura da prosperidade
VIRÂSANA – Postura do herói
PADMÂSANA / Postura do lótus
ARDHA PADMÂSANA / M.p. do lótus
SIDHÂSANA / P. perfeita, postura do sábio
SIMHÂSANA / Postura do Leão
PASCHIMOTANÂSANA / postura da pinça
YOGA – MUDRA / símbolo do Yoga
MAHA MUDRA / grande símbolo
VAKRÃSANA / Postura da torção
MATSIYENDRÂSANA / P. tor. da espinha
ARDHA-MATSIYENDRÂSANA / M. p .torção
PACHIMOTANÂSANA / postura da pinça
SHAVÂSANA / Postura do Cadáver
SUPTA-VAJRÂSANA / P. estirada pelo solo
ARDHA SUPTA-VAJRÂSANA /M.p.e. p. solo
MATSYÂSANA /Postura do peixe
ARDHA MATSYÂSANA / Meia p. do peixe
SHALABHÂSANA / Postura do gafanhoto
ARDHA SHALABHÂSANA / M. p. gafanhoto
BHUJANGÂSANA / postura da cobra
ARDHA-BHUJANGÂSANA / Esfinge
ARDHA-BHUJANGÂSANA / cobra em pé
CHAKRÂSANA / postura da roda
DHANURÂSANA / postura do arco
SHIRSHÂSANA / Postura da bananeira
ARDHA – SHIRSHÂSANA / P. do golfinho
HALÂSANA / postura do arado
SARVANGÂSANA / postura da vela
VIPARITA – KARANI / Postura da foice
SURYNAMASKAR / Saudação ao Sol
TÔNICO DOS NERVOS
TRATAK
EXERCICIOS PARA OS CHAKRAS
RITOS TIBETANOS
12 EXERCICIOS DOS MONGES BUDISTAS
NAULI / dança do ventre
TABELA DOS EXERCICIOS DE
MERIDIANOS
RESPIRAÇÃO COMPLETA
SOPRO HÁ
RESPIRAÇÃO DE ESCADINHA
KAPALABHATI / O que faz crânio brilhar
BHASTRIKA / O fole
RESPIRAÇÃO CALMANTE
RESPIRAÇÃO PLENA
KUMBHAKA / respiração ritmada
SITALI
SITKARI
159
SUKHA PURVAK / respiração polarizada
SURYABHADA KUMBHAKA / r.p/deglutição
JNANA MUDRA / Mudra da sabedoria
PRONOM MUDRA
APANA MUDRA / gesto do Apana
PRANA MUDRA / gesto do Prana
VISHNU MUDRA
SHIVAM MUDRA
MERUDANDHA MUDRA
JALANDHARA BANDHA / Chave de queixo
MULADHARA BANDHA
ASWINI MUDRA
UDHIYANA BANDHA / sucção abdominal
ROT./ MEDITAÇÃO TRANSCENDENTAL
MANTRA OM
CHAKRAS
ASTANGA
CAMINHOS DO YOGA
PALESTRA
LAVAGEM INTESTINAL
AULA Nº1
AULA Nº2
AULA Nº3
AULA DA CONCLUSÃO
ESTAGIO
160
INDICE
TADÂSANA / Postura do tronco
CHANDRÂSANA / Postura lunar
ARDHA-VRIKHÂSANA / Meia p. da árvore
ARDHA-CHAKRÂSANA / Meia p. da roda
SAMKATÂSANA / Postura do perigo
DANÇA DO ELEFANTE
PRISTHÂSANA / Postura revirada
UTANÂSANA / Postura da força
TRIKONÂSANA / Postura do Triângulo
PADAHASTÂSANA / Postura da cegonha
UTAN-MANDUKÂSANA /P. de sapo em pé
UTKATÂSANA / Postura arriscada
CHAKRAVAKÂSANA / postura do gato
SUKHÃSANA / Postura fácil
VAJRÂSANA / Postura do Diamante
SWASTIKÂSANA / Postura da prosperidade
VIRÂSANA – Postura do herói
PADMÂSANA / Postura do lótus
ARDHA PADMÂSANA / M.p. do lótus
SIDHÂSANA / P. perfeita, postura do sábio
SIMHÂSANA / Postura do Leão
DANDÂSANA / postura do bastão
YOGA – MUDRA / símbolo do Yoga
MAHA MUDRA / grande símbolo
VAKRÃSANA / Postura da torção
MATSIYENDRÂSANA / P. tor. da espinha
ARDHA-MATSIYENDRÂSANA / M. p .torção
PACHIMOTANÂSANA / postura da pinça
SHAVÂSANA / Postura do Cadáver
SUPTA-VAJRÂSANA / P. estirada pelo solo
ARDHA SUPTA-VAJRÂSANA /M.p.e. p. solo
MATSYÂSANA /Postura do peixe
ARDHA MATSYÂSANA / Meia p. do peixe
SHALABHÂSANA / Postura do gafanhoto
ARDHA SHALABHÂSANA / M. p. gafanhoto
BHUJANGÂSANA / postura da cobra
ARDHA-BHUJANGÂSANA / M.p. c.- Esfinge
ARDHA-BHUJANGÂSANA / M.p. cobra em pé
CHAKRÂSANA / postura da roda
DHANURÂSANA / postura do arco
SHIRSHÂSANA / Postura da bananeira
ARDHA – SHIRSHÂSANA / P. do golfinho
HALÂSANA / postura do arado
SARVANGÂSANA / postura da vela
VIPARITA – KARANI / Postura da foice
SURYNAMASKAR / Saudação ao Sol
TÔNICO DOS NERVOS
TRATAK
EXERCICIOS PARA OS CHAKRAS
RITOS TIBETANOS
12 EXERCICIOS DOS MONGES BUDISTAS
NAULI / dança do ventre
TABELA DOS EXERCICIOS DE
MERIDIANOS
RESPIRAÇÃO COMPLETA
SOPRO HÁ
RESPIRAÇÃO DE ESCADINHA
KAPALABHATI / O que faz crânio brilhar
BHASTRIKA / O fole
RESPIRAÇÃO CALMANTE
RESPIRAÇÃO PLENA
KUMBHAKA / respiração ritmada
SITALI
SITKARI
003
005
007
009
011
011
013
015
017
019
021
023
025
027
029
031
033
035
037
037
039
041
043
045
047
049
051
053
055
057
057
059
059
061
061
063
065
065
067
069
071
073
075
077
079
081
083
085
087
089
091
093
095
097
099
101
101
103
105
107
109
111
113
115
115
161
SUKHA PURVAK / respiração polarizada
SURYABHADA KUMBHAKA / r.p/deglutição
JNANA MUDRA / Mudra da sabedoria
PRONOM MUDRA
APANA MUDRA / gesto do Apana
PRANA MUDRA / gesto do Prana
VISHNU MUDRA
SHIVAM MUDRA
MERUDANDHA MUDRA
JALANDHARA BANDHA / Chave de queixo
MULADHARA BANDHA
ASWINI MUDRA
UDHIYANA BANDHA / sucção abdominal
ROT./ MEDITAÇÃO TRANSCENDENTAL
22 AULAS PROGRAMADAS 136-157
LIVROS PARA A LEITURA
TERMOS USADOS NAS AULAS DO YOGA
LISTA DAS PROVAS
INDICE
117
117
119
119
121
121
123
123
125
125
127
127
129
129
131
133
135
136
158
158
159
161
162

Manual simples para prática do yoga 2013

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