Satya Yoga

Gentle Yoga consists of a set of simple, slow paced, preparatory postures that can be performed by a beginner. It is also used as preparatory to more difficult postures. To be able to practice Yoga, the body should be flexible and supple to minimize injury. Practicing Gentle Yoga really is a good way to achieve that condition.

The results achieved by Gentle Yoga are a more flexible body, improved circulation of the blood, improved memory power and a harmony within the entire body. Pre-existing health conditions such as diabetes, neck and back pain, blood pressure and gastric issues and also a heart condition, can be helped by practicing of Gentle Yoga, and in fact, it is quite often recommended. The following 6 Gentle Yoga exercises are recommended and they can be varied based on your level of flexibility. The postures, also known as asanas, are:

Leg Lift (Viparitakarani) – While lying on your back, raise the feet to a ninety degree angle. Hold for 5-10 breaths, release and repeat 2-4 times.

Bow Pose (Dhanurasana) – Start by lying face down on mat, legs together, and hands at your side with palms up. Bend knees and bring heels towards buttocks. Lift head, reach behind and hold ankles firmly. Pulling with legs and arms, raise your knees, thigh, chest and head off the floor. Try raising clasped leg higher, but relax spine as much as possible. The whole body weight should be resting on the navel. Take a breath and then exhale slowly. Hold that position for 5-10 breaths, and release. Repeat the pose twice.

Downward-Facing Dog (or Adho Mukha Svanasana) – Start by lying face down, palms flat on mat at side of chest and fingers pointing inwards, and with arms bent. Curl the toes under and raise yourself up on hands and knees. Raise your buttocks into the air; straighten you knees without locking them. Breathe in, then exhale and hold for 5-10 breaths, then lower yourself again to the floor. Repeat for 2-5 times.

Spinal Twist (Vakrasana) – While sitting on the mat with legs outstretched in front of you, place palms on the floor close to the buttocks. Bending left knee up and position left foot against right knee. Bend right elbow and place against outside of left knee, keeping torso straight, and left palm flat on floor close to buttock. Slowly turn body and neck towards left hand. Take a breath in and exhale slowly, holding the position for 5-10 breaths. Release slowly. Repeat on the next side. Repeat sequence 2-4 times.

Corpse (Savasana) – Lying on your back, arms at your side, palms facing upwards, and feet spread shoulder width apart. Concentrate on your breathing. Focus on your body and relax one part at a time; start with one leg, then work one part at a time from the toes to the groin. Work the left side in the same manner. Then work on relaxing the hands to the arms to the shoulder. Relax from the abdomen to the chest and throat. Relax from the back to the neck to the head.

Thunderbolt Pose (Vajrasana) – Place hands and knees on mat, then sit on your heels looking to the front. Take a breath in and exhale slowly. Keep this position for 5-10 breaths, next completely exhale.