	SAMVATSAR YOGA

SAMVATSAR YOGA - YOGA FOR LIFE , YOGA FOR ALL , YOGA FOR FREE

YOGA POSES : PRANAYAM : MANTRAS (pre,post,on ocassions) : SHAT KARMAS : MEDITATION : DIET : EXERCISE :

Intermediate Level

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WARM UP EXERCISES (SUKSHMA VYAYAM)

Padanguli Naman (Leg Fingers Bending)
GULFA Naman (Ankles Bending)
GULFA CHAKRA (Ankles Rotation)
GULFA GHORNAN (Ankles Cranking on the thigh)
JANUFALAK AKARSHAN
JANU NAMAN (KNEE BENDING)
JANU CHAKRA (KNEE ROTATION )
SHRONI CHAKRA (HIP ROTATION)
ARDHA - TITLI AASAN (THE HALF BUTTERFLY)
POORNA - TITLI AASAN (THE FULL BUTTERFLY)
SHISHU-PALASAN ( MOVING THE BABY POSE )
SKANDA CHAKRA (SHOULDER JOINT ROTATION)
MANIBADDHA NAMAN (OPEN WRIST BENDING )
MANIBADDHA CHAKRA (CLOSED WRIST ROTATION )
KEHUNI NAMAN (ELBOW BENDING)
NECK EXERCISES (GREVA SANCHALANA)
EYE EXERCISES

SURYA AND CHANDRA NAMASKAR (SALUTATION TO SUN AND MOON)

SURYA NAMASKAR (SALUTATIONS TO SUN)
CHANDRA NAMASKAR (SALUTATIONS TO MOON)

AASANS IN DAND STITHI (STANDING POSITION)

PAD HAST AASAN (FORWARDING BENDING POSE )
HASTA UTTHAN AASAN (RAISING HANDS POSE )
SAMA KON AASAN (RIGHT ANGLE POSE )
DWI KON AASAN (DOUBLE RIGHT ANGLE POSE )
TRI KON AASAN (TRI-ANGLE POSE )
TAD AASAN (PALM TREE POSE )
TIRYAK TADASAN
KATI CHAKRA AASAN
TIRYAK KATI CHAKRASAN
NAMASKAR AASAN
VAYU NISHKASAN AASAN (RELEASING AIR POSE)
KASHTA KASHKAN AASAN (WOOD CUTTING POSE)
KAUVA CHALAN ASAN
UDARAKARSHAN AASAN
AKARNA DHANUR AASAN
DURUT UTKAT AASAN (ENERGY POSE)
EK PAD PRANAMASAN
UTTHANAASAN
TIRYAK DWIKON AASAN
MERU PRISHTASANA
NATRAJ AASAN
Standing Backward Bend - Standing Chandrasana
Forward Bending Trikon Aasan

AASANS IN BAITHAK STITHI (SITTING POSITION)

SUKHASAN
SIDDHASAN
ARDHA PADMASAN
PADMASAN
VAJRASAN
MARJARI AASAN (CAT POSE)
VYAGHRA AASAN (LION POSE)
CHAKKI CHALAN AASAN ( ROTATING THE CHAKKI POSE )
NAUKA SANCHALAN AASAN ( ROWING THE BOAT POSE )
RAJJU KARSHAN AASAN ( PULLING THE ROPE POSE )
GATYATMAK MERU VAKRASAN
YOG MUDRASAN
ARDHA USHTRASAN (HALF CAMEL POSE)
SHASHANK AASAN 1 (HARE POSE)
SHASHANK AASAN 2
SHASHANK AASAN 3
SHASHANK AASAN 4
SHAITHALYA AASAN
SHASHANK BHUJANG AASAN
DHYAN VEER AASAN
GO MUKH AASAN
NAMAN PRANAM AASAN
PASCHIMOTTANASAN
JANU SHIRSASAN
MERU VAKRASAN
USHTRASAN (CAMEL POSE)
SIMHA GARJAN AASAN
BHU NAMAN AASAN
LOLASAN
TIRYAK YOGMUDRASAN
SETU AASAN
ARDHA MATSENDRA AASAN
ARDHA PASCHIMOTTANASANA
ARDHA PADMA PASCHIMOTTANASANA
Setu aasan
Parivartit Janu Shirshasan
Supta Vajrasana

AASANS IN SHAIN STITHI (SLEEPING ON BACK)

PAD SANCHALAN AASAN (CYCLING WITH LEG POSE)
SUPTA PAWAN MUKTASAN
CHAKRA PAD AASAN (LEG ROTATION POSE)
UTTHANA PAD AASAN (LEG RAISING POSE)
SUPTA UDARAKARSHAN AASAN (SPINAL TWIST POSE)
SHAVA UDARAKARSHAN AASAN (TWISTED CORPSE POSE)
NAVKASAN (BOAT POSE)
KANDHAR AASAN (SHOULDER POSE)
SHAV AASAN (CORPSE POSE)
VIPARIT KARNI AASAN
SARVANG AASAN
HALASAN
ARDHA HALASAN
MATSYASAN
JHULANA AASAN SIDE WISE
JHULNA AASAN FRONT AND BACK
PADMA SARVANG AASAN

AASANS IN VIPARIT SHAIN STITHI (SLEEPING ON STOMACH)

BHUJANG AASAN (COBRA POSE)
TIRYAK BHUJANG AASAN
SPHINX AASAN
SHALABH AASAN (LOCUST POSE)
TIRYAK SHALABH AASAN
SARPA AASAN (SNAKE POSE)
MATSYA KRIDA AASAN (FISH PLAYING POSE )
ADHVASAN
DHANUR AASAN (BOW POSE)
MAKARASAN (CROCODILE POSE)
TIRYAK DHANUR AASAN
MAKARASAN PRAKAR 2
MAKARASAN PRAKAR 3
KATI HASTA BHUJANG AASAN
KARNA HASTA BHUJANG AASAN
SARAL BHUJANG AASAN
VIPARIT NAUKASAN

DAILY YOGA CAPSULE

Intermediate Level

MANTRA SADHANA

MANTRA SADHANA BEFORE YOGA
MANTRA SADHANA AFTER YOGA
MANTRA , AARTIS , STOTRAS
MANTRA , AARTIS , STOTRAS 2
Various Gayatri Mantras
Manache Shok
108 Names Ashtottarshat Namavali

PRANAYAM

BASIC TERMINOLOGY AND CONCEPTS OF PRANAYAMA
NADI SHODI OR ANULOM VILOM PRANAYAM
KAPAL BHATI PRANAYAM VAR 1
KAPAL BHATI PRANAYAM VAR 2
BHRAMARI PRANAYAM
SHITKARI PRANAYAM
SHITALI PRANAYAM
CHANDRA BHEDAN PRANAYAM
SURYA BHEDAN PRANAYAM
BHASTRIKA PRANAYAM
UJJAI PRANAYAM
SHEETALI BHRAMARI PRANAYAM (COMBO)
UJJAYI PRANAYAM WITH KEJRI MUDRA

AAHAR SHUDDHI (DIET PURIFICATION)

AAHAR SHUDDHI (DIET PURIFICATION )

BHAGWAD GEETA 4 PATHS OF YOGA

KARMA YOG
DNYAN YOG
BHAKTI YOG
RAJ YOG

SYSTEMS OF HUMAN BODY

PACHAN SANSTHA (THE DIGESTIVE SYSTEM)
SWASHAN SANSTHA (THE RESPIRATORY SYSTEM)
ASTHI AND SNAYU SANSTHA (SKELETONS AND MUSCLES SYS...
CIRCULATORY SYSTEM
CHETNA SANSTHA OR MAJJA SANSTHA OR NERVOUS SYSTEM
ENDOCRINE OR HORMONE SYSTEM

YOG SAMPRADAY TEXTS

ShrimadBhagvadGita
SHIV SAMAHITA
GHERAND SAMAHITA
GORAKH SAMAHITA
HATH YOG PRADAPIKA
PATANJALI YOGA SUTRAS

SHAT KARMA (PURIFICATION)

VAMAN DHAUTI (ONE OF SHAT KARMAS OF SHUDDHI)
JAL NETI (ONE OF SHAT KARMAS OF SHUDDHI)
KAPAL BHATI PRANAYAM VAR 2
KAPAL BHATI PRANAYAM VAR 1

MEDITATION

YOG NIDRA
Ajapa Japa

MUDRAS

DNYAN MUDRA or CHIN MUDRA
KEJRI MUDRA
SHAMBHAVI MUDRA

DOCTOR's AREA

DOCTORS SPEAK

Philosophy in Real Life

SAHAJEEVAN YATRI - By Geeta Samvatsar

YOGA TEACHERS SECTION

21st Century and Yoga

ALL Pages

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Padanguli Naman (Leg Fingers Bending)
GULFA Naman (Ankles Bending)
GULFA CHAKRA (Ankles Rotation)
GULFA GHORNAN (Ankles Cranking on the thigh)
SHRONI CHAKRA (HIP ROTATION)
SHISHU-PALASAN ( MOVING THE BABY POSE )
SKANDA CHAKRA (SHOULDER JOINT ROTATION)
KEHUNI NAMAN (ELBOW BENDING)
MANIBADDHA NAMAN (OPEN WRIST BENDING )
MANIBADDHA CHAKRA (CLOSED WRIST ROTATION )
JANU NAMAN (KNEE BENDING)
JANU CHAKRA (KNEE ROTATION )
EYE EXERCISES
NECK EXERCISES (GREVA SANCHALANA)
ARDHA - TITLI AASAN (THE HALF BUTTERFLY)
POORNA - TITLI AASAN (THE FULL BUTTERFLY)
NAUKA SANCHALAN AASAN ( ROWING THE BOAT POSE )
CHAKKI CHALAN AASAN ( ROTATING THE CHAKKI POSE )
RAJJU KARSHAN AASAN ( PULLING THE ROPE POSE )
GATYATMAK MERU VAKRASAN
MARJARI AASAN (CAT POSE)
SHASHANK AASAN 1 (HARE POSE)
YOG MUDRASAN
SUPTA PAWAN MUKTASAN
PAD SANCHALAN AASAN (CYCLING WITH LEG POSE)
CHAKRA PAD AASAN (LEG ROTATION POSE)
UTTHANA PAD AASAN (LEG RAISING POSE)
SUPTA UDARAKARSHAN AASAN (SPINAL TWIST POSE)
SHAVA UDARAKARSHAN AASAN (TWISTED CORPSE POSE)
NAVKASAN (BOAT POSE)
KANDHAR AASAN (SHOULDER POSE)
BHUJANG AASAN (COBRA POSE)
TIRYAK BHUJANG AASAN
SPHINX AASAN
SHALABH AASAN (LOCUST POSE)
TIRYAK SHALABH AASAN
SARPA AASAN (SNAKE POSE)
MATSYA KRIDA AASAN (FISH PLAYING POSE )
HASTA UTTHAN AASAN (RAISING HANDS POSE )
PAD HAST AASAN (FORWARDING BENDING POSE )
SAMA KON AASAN (RIGHT ANGLE POSE )
DWI KON AASAN (DOUBLE RIGHT ANGLE POSE )
TRI KON AASAN (TRI-ANGLE POSE )
TAD AASAN (PALM TREE POSE )
KATI CHAKRA AASAN
NAMASKAR AASAN
VAYU NISHKASAN AASAN (RELEASING AIR POSE)
AKARNA DHANUR AASAN
SURYA NAMASKAR (SALUTATIONS TO SUN)
CHANDRA NAMASKAR (SALUTATIONS TO MOON)
SHAITHALYA AASAN
KASHTA KASHKAN AASAN (WOOD CUTTING POSE)
UDARAKARSHAN AASAN
SHAV AASAN (CORPSE POSE)
VYAGHRA AASAN (LION POSE)
DURUT UTKAT AASAN (ENERGY POSE)
VIPARIT KARNI AASAN
SUKHASAN
VAJRASAN
PADMASAN
ARDHA PADMASAN
SIDDHASAN
TIRYAK TADASAN
TIRYAK KATI CHAKRASAN
ARDHA HALASAN
HALASAN
MATSYASAN
ADHVASAN
SARVANG AASAN
ARDHA USHTRASAN (HALF CAMEL POSE)
KAPAL BHATI PRANAYAM VAR 1
KAPAL BHATI PRANAYAM VAR 2
NADI SHODI OR ANULOM VILOM PRANAYAM
BHRAMARI PRANAYAM
JAL NETI (ONE OF SHAT KARMAS OF SHUDDHI)
VAMAN DHAUTI (ONE OF SHAT KARMAS OF SHUDDHI)
SHITALI PRANAYAM
SHITKARI PRANAYAM
MANTRA , AARTIS , STOTRAS
MANTRA SADHANA BEFORE YOGA
MANTRA SADHANA AFTER YOGA
DHANUR AASAN (BOW POSE)
SHASHANK BHUJANG AASAN
SURYA BHEDAN PRANAYAM
DHYAN VEER AASAN
GO MUKH AASAN
NAMAN PRANAM AASAN
SHASHANK AASAN 2
SHASHANK AASAN 3
SHASHANK AASAN 4
DNYAN YOG
BHAKTI YOG
KARMA YOG
PACHAN SANSTHA (THE DIGESTIVE SYSTEM)
SWASHAN SANSTHA (THE RESPIRATORY SYSTEM)
ASTHI AND SNAYU SANSTHA (SKELETONS AND MUSCLES SYS...
CIRCULATORY SYSTEM
CHETNA SANSTHA OR MAJJA SANSTHA OR NERVOUS SYSTEM
ENDOCRINE OR HORMONE SYSTEM
PASCHIMOTTANASAN
MERU VAKRASAN
JHULANA AASAN SIDE WISE
JHULNA AASAN FRONT AND BACK
BHASTRIKA PRANAYAM
BASIC TERMINOLOGY AND CONCEPTS OF PRANAYAMA
USHTRASAN (CAMEL POSE)
EK PAD PRANAMASAN
AAHAR SHUDDHI (DIET PURIFICATION )
JANUFALAK AKARSHAN
SIMHA GARJAN AASAN
BHU NAMAN AASAN
UJJAI PRANAYAM
JANU SHIRSASAN
SHEETALI BHRAMARI PRANAYAM (COMBO)
LOLASAN
UTTHANAASAN
RAJ YOG
SHIV SAMAHITA
GHERAND SAMAHITA
HATH YOG PRADAPIKA
PATANJALI YOGA SUTRAS
DOCTORS SPEAK
GORAKH SAMAHITA
RAJ YOG
DNYAN MUDRA or CHIN MUDRA
KEJRI MUDRA
SHAMBHAVI MUDRA
UJJAYI PRANAYAM WITH KEJRI MUDRA
YOG NIDRA
MAKARASAN (CROCODILE POSE)