REGULAR YOGA PRACTICE BENEFITS

REGULAR
YOGA
PRACTICE

Gayatri Maha mantra    

should be uttered lengthily for three times.

                                                                       Om Bhoorbhuvaswah.
Tatsaviturvarenyam bhargo devasya dheemahi.
Dhiyoyonah prachodayaat

Maha mrityunjaya-mantra : Om,
Trayambakam yajāmahē Sugandhim
pushtivardhanam. Urvārōkamiva
bandhanānmrityōrmukshīya māmrutāt.
Sankalpa (Determination)-mantra
: Om sahanēvavatu. Saha now
bhunaktu. Saha vīryam karavāvahai.
Tējaswināvadhītamastu. Mā
vidwishāvahai.
Prayer – mantra : Om asatōmā sadgamaya.
Tamasōmā jyōtirgamaya. Mrityōrmā
amritamgamaya.
Om Sāntih Sāntih Sāntihi .
Natural Exercise : Yogic jāgging 12
exercises (time: 2-5 minutes)
Surya Namaskar : 3 to 5 exercises (time:
2-5 minutes)
Indian Exercise : Mishra danda or 12
types of danda or 8 types of baithaks
full exercises of youth shivir (time: 1-3
minutes)
Important Yogāsanās : Āsanās that can
be done in sitting posture – Mandukasan,
(part-1,2) Sasakasan, Gomukhasan,
Vakrasan.
Āsanās laying on stomach : Makarasan,
Bhujangasan (part – 1 and 2), Salabhasan
(part-1,2)
Āsanās laying on back : Markatasan (part-