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Nithya Yoga - The Ultimate Practice for Mind, Body and Being

~ om nithyanandam

Bring your hands into prayer position in front of your chest and slightly bow your head toward your hands. Chant the beautiful vibrational mantra three times deeply from the navel center. Allow the truth that you are nithya ananda (eternal bliss) in body, in mind and in Being resonate with you.

Adho Mukha Svanasana Sequence

  • - Start by sitting in vajrasana.
  • - INHALE, sweep your arms above your head.
  • - EXHALE, sweep your arms forward and place your hands on the floor, with the ājña (third eye center) touching the floor if possible.
  • - INHALE, stand up on your hands and knees and lift the heart into cat pose.
  • - EXHALE, curl your toes under and raise your hips up and back into downward facing dog.
  • - INHALE, come forward, lifting the heart into upward facing dog.
  • - EXHALE, again roll back on your toes and lift the hips into downward facing dog.
  • - INHALE, bring the knees onto the floor and lift the heart into cat pose.
  • - EXHALE, return to namaskar vajrasana, bringing the hips down to the heels.
  • - INHALE, keep the toes down on the floor sit back up simultaneously sweeping your arms up over your head.
  • - Repeat this entire sequence for the recommended amount of times.

Anjaneyasana

  • - Start by standing on your hands and knees (on all fours).
  • - Bring your left foot forward the foot doesn't have to be directly below the knee.
  • - Slide the right knee and foot back so there is quite a large distance between the left foot and the right knee on the floor. You should feel a stretch in the hips. Point your right toes.
  • - Have your arms by your side, look forward and establish your balance.
  • - INHALE, sweep your arms forward and up over your head. More advanced students can actually arch the spine, drop the head back and come into a backward bend.
  • - EXHALE, sweep the arms forward again and down onto the floor, allowing the chin to tuck gently into the chest. Bring your forehead down toward your knee.

- INHALE, come back up sweeping the arms up and opening the heart and repeat 5 more times on the right side. Then swap the position of the legs and repeat on the left side for 6 times.

Ardha Bakasana

  • - From the face down position, bend your left arm and bring your left forearm underneath your chest, with the palm facing down on the floor.
  • - Lift your chest right up off the ground.
  • - Press your right hand down on top of your left and lift the chest higher.
  • - Bend your right leg behind you.
  • - With your right hand, reach back and take a hold of your right foot. Try to have the grip so that the right hand is palm down on the top of your foot.
  • - INHALE, look forward.
  • - EXHALE, using your right hand and arm strength, start to gently push your right foot down toward the back of your right leg. Keep the chest lifted up.
  • - Breathe and hold this position for 3 6 breaths. Each exhale, you can encourage your foot down closer the back of the leg.
  • - On the last exhale, release your foot and allow the right leg to straighten slowly.
  • - Repeat on the other side.

Ardha Chandrasana

  • - Stand with your feet slightly apart for balance.
  • - INHALE, sweep your left arm up above your head, really extend and lengthen the spine.
  • - EXHALE, extend and reach up and over to the right side. Bring your right hand down the outside of your right leg and stretch the left arm over. Keep the chin up, both hips forward and the weight in of the body back in the heels slightly.
  • - INHALE, stand back bringing your left arm up over your head again.
  • - EXHALE, slowly allow the left arm to float down by your left side.
  • - Pause, close your eyes and visualize the posture. See you body moving through the movement blissfully and gracefully.
  • - Open your eyes and repeat on the left side. Moving right and left is equivalent to one round. Repeat for the recommend amount of rounds.

Ardha Matsyendrasana

  • - Sit in vajrasana (kneeling and sitting on your heels).
  • - Perform the posture on the right side first. Simply allow the buttocks to fall to the left side.
  • - Using your hands, help to lift your right leg and place the foot on the outside of the left knee.
  • - Ensure that both hips are down on the floor as evenly as possible.
  • - Bring the right hand behind your back (about 1 2 feet away from the spine). Fingertips pointing outward. (Elbow can be bent if needed to create more space between torso and legs).
  • - Bring the left arm up, and push back the knee with the left elbow. Keep the elbow bent with the palm facing outward.
  • - Look over your right shoulder.
  • - INHALE, lengthen the spine.
  • - EXHALE, gently twist around, looking gently over your right shoulder more.
  • - Student can hold āsana for 6 more breaths.
  • - After the last EXHALE, INHALE as you bring the head around to the front.
  • - Then EXHALE and allow the body to unwind slowly.
  • - Repeat on the other side.

Ardha Pawanmuktasana

  • - Lift your right leg up and interlace the ten fingers below the knee joint.
  • - Move the knee out to the right side of the body, so to avoid your ribcage.
  • - INHALE.
  • - EXHALE, pull your right knee down toward your right shoulder.
  • - INHALE, allow the knee to move away from the body. Allow the arms to straighten to their maximum extension without losing the grip with the hands.
  • - EXHALE, release the right leg down onto the floor.
  • - Repeat on left side.

Ardha Shalabasana

  • - Lie down on your stomach with your arms beside you, palms facing upwards.
  • - Keep the head down with your forehead touching the floor.
  • - INHALE, sweep your right arm up and forward simultaneously lifting your left leg off the floor. Lift your heart and chest from the floor.
  • - EXHALE, slowly bring your body back down to the original starting position with the forehead touching the floor.
  • - INHALE, lift the opposite arm and leg.
  • - EXHALE, come back to the original starting position.
  • Repeat right/left alternating 5 more times.

Ardha Sirsasana

  • - Start by sitting in vajrasana.
  • - Bend forward and place your forearms on the ground.
  • - Take each elbow with the opposite hand. This will measure the exact distance the elbows should be apart during the half head stand. Once you have this distance, let go of each elbow, release your forearms forward and then interlace your 10 fingers together including the thumbs.
  • - Bring your head down and place the head just inside the support you have just created with your hands. The crown of the head shouldn't be touching the floor.
  • - Straighten your legs while lifting the hips high into the air. Start to walk your toes toward your hands.
  • - Stand right up on your tip-toes.
  • - INHALE, in a very small movement, roll forward on your toes and your whole body will move forward.
  • - EXHALE, just reverse and in a very small movement, move back on your toes. The body will move back.
  • - Repeat this very small movement 5 more times with your breath.
  • - After the last exhale, slowly lower your head down into the support formed by your hands. Place the crown of the head on the floor.
  • - Students should use their arm strength here and not put too much weight in the crown of the head and in the neck.
  • - Hold this position for 3- 6 breaths.
  • - On the last exhale, slowly lower your knees to the floor.
  • - Sit the hips back onto the heels.

Apanasana

  • Bring both knees in toward the chest.
  • Take hold of each knee with each hand (Do not clasp or interlace the fingers).
  • - INHALE in this position.
  • - EXHALE, allow the knees to fall in toward the chest. You don't have to pull the knees with a lot of force.
  • - INHALE, let the knees move away from the chest. Allow the arms to straighten to their maximum extension, however, continue to hold the knees.
  • Repeat this movement more times.
  • After the last INHALE, EXHALE, release the grip on the knees and bring the feet onto the floor.

Baby Natarajasana

  • Stand at the front of your mat.
  • Bend your right leg behind you, drop your right hand down and take your right foot from the outside. Bring the two knees close together if possible.
  • Focus in front of you. This is a balancing posture therefore try to keep the eyes focused on one point in front to help maintain the balance.
  • - INHALE, stretch the left arm up in front of you bringing the chin close to the shoulder.
  • - EXHALE, start to gently kick your right foot back behind you whilst maintaining the grip with the hand. Keep the right hip down as much as you can.
  • Bring the chest down toward the floor a little bit, keeping the heart open, the chin slightly lifted and your gaze steady.
  • Hold this position for some breaths.
  • You may feel a stretch on your right quadriceps.
  • To release the pose, slowly come back up to an upright position. Bring your left arm down and release your right foot.
  • Repeat on the other side.

Balasana Variation

  • Separate the knees. Keep the toes together.
  • Sit down on your heels.
  • Bring your forehead down on the floor.
  • With your hands, form namaskar (prayer position).
  • Bend your elbows and bring your hands over the back of your head. Rest the thumbs on the back of the neck.
  • Rest here for some breaths.
  • This is a beautiful posture of surrender. Hands in prayer position, have a beautiful attitude of gratitude while maintaining this posture.

Bhujangasana

  • Lie down on your stomach.
  • Place your hands beneath your shoulders.
  • Join the legs together, point the toes and tighten the hips and buttocks.
  • Forehead down on the floor.
  • - INHALE, gently pushing the hands into the floor, raise the chest up off the ground.
  • - EXHALE, slowly lower the chest back down and the forehead onto the floor.
  • Repeat this movement more times.

Dhanurasana

  • Lie face down on the floor.
  • Bend both of your knees behind you.
  • Start with the right side. Take your right foot with your right hand from the outside.
  • Then take your left foot with your left hand from the outside.
  • Straighten both of your arms however continue to hold onto the feet.
  • Bring your ajna center (forehead) down on the ground.
  • - INHALE, start to gently kick your feet back behind you whilst continuing to hold the feet from the outside. Let your shoulders roll back. Lift your heart and open your chest.
  • - EXHALE, slowly lower your thighs, chest and forehead back down the floor.
  • Let go of your feet and relax the legs down. Rest your head on your hands and visualize this movement once. See your body lifting up with ease in this more challenging posture.
  • Relax into a soft smile and open your eyes.

NITHYA YOGA PRACTICE SESSIONS - Repeat this movement more times.

Dwipadapeetam

  • Bring your heels in towards your buttocks and have your feet spaced apart approximately hip width.
  • Have the arms beside you with the palms facing up or down.
  • If you face the palms upward, hug the shoulder blades in close together and press them to the earth nice and firm.
  • Throughout the posture, the back of the head remains on the floor.
  • - INHALE, keeping the shoulders down on the floor, firmly raise the buttocks and hips into the air.
  • - EXHALE, allow the hips to gently lower down to the floor.
  • Close your eyes and take a moment to intensely visualize this posture. See your body performing the posture with ease and grace.
  • After visualizing, open your eyes and repeat more times.

Dynamic Vajrasana

  • Start by sitting in vajrasana.
  • - INHALING, stand up on your knees, sweeping the arms into the sky.
  • - EXHALE, swim your arms in front of you and around, as you bend forward placing the forehead on the earth. Bring the hands onto the lower back and take the right wrist with the left hand. Or if hands can't reach, simply place the hands on lower back.
  • - INHALE, stand back up on the knees, gracefully sweeping the arms and hands into the sky.
  • - EXHALE, sit down on your heels and relax the arms down by your side.
  • Repeat for the amount of recommended times.

Makrasana

  • Lie down on your stomach.
  • Open your legs slightly with your toes pointing directly backwards.
  • Rest your hands on top of each other.
  • Place your chin on your hands, so the chin remains forward.
  • Close your eyes and relax.
  • Feel your connection with the earth.

Parivrtta Trikonasana

  • Step the feet wide apart. The further the feet are apart the easier this will be.
  • Keep the feet and toes pointing directly forward.
  • - INHALE, raise the arms out to the side, parallel to the floor.
  • - EXHALE, twist to the right and bring your left hand down to your right foot and stretch the right hand up to the ceiling. Turn your head gently and look up past your right thumb.
  • - INHALE, come back to the beginning position.
  • - EXHALE, twist to the left, bring your right hand down to your left foot and stretch the left hand up to the ceiling. Turn your head gently and look up past your left thumb.
  • - INHALE, come back up to the beginning position, arms parallel to the floor.
  • Repeat this alternating movement more times. 1 time = right and left.

BEGINNERS NOTES:

The feet must point forward in this posture.

If the student cannot touch the foot with opposite hand, instruct them to bend the corresponding knee. You can simplify this posture further by letting the student rest the hand (that is meant to be stretching toward the ceiling) onto the lower back.

Paschimottanasana

  • Open your eyes.
  • Stretch your legs in front of you and bring your heels close together.
  • Shuffle your hips back right and left a few times.
  • Move your buttocks out of the way with your hands.
  • Take each thigh and rotate the inner thigh in and the outer thigh out.
  • For most beginners, you should bend the knees up slightly to start, to prevent over rounding of the spine.
  • - INHALE, sweep your arms above your head.
  • - EXHALE, sweep your arms forward, reaching for the toes and bring the forehead down close to the knees.
  • - INHALE, sweep the arms up above your head.
  • - EXHALE, relax your arms down by your side.
  • Close your eyes and visualize this movement once. See your body performing the
  • Open you eyes and repeat paschimottanasana more times.
  • On the time, keep the head down close to the knees and hold for some smooth breaths.

Prasarita Padottanasana with Side Hip Opener

  • Spread the legs wide apart and have the toes pointing forward.
  • - INHALE, bring the arms up to your side parallel to the floor with the palms facing downward.
  • - EXHALE, bend forward and bring the hands down on the floor between your feet. Have the hands about shoulder width apart. Stretch the spine and bring the crown of the head towards the floor between your hands.
  • - INHALE, turn to the right, bend your right knee. Bend your left knee also and place it on the floor. Bring both hands on the inside of your right foot.
  • - EXHALE, bow the head down next to the hands and try to touch the crown of the head to the floor.
  • - INHALE, straighten your legs, stand right back up bringing your arms and hands up parallel to the floor again.
  • Repeat entire sequence again, however, next time alternate and go to the left.
  • Right and left is equivalent to time. Repeat this movement some times in total.

Santolasana

  • Start by standing on all fours (your hands and your knees).
  • Lift up into a plank position ensuring your hands are placed directly beneath your shoulders.
  • Spine, neck and head should be in a straight line.
  • - INHALE, move forward over your hands, rolling on your toes slightly.
  • - EXHALE, roll back on your toes, into the beginning position. Repeat this movement some times.

BEGINNERS NOTES:

For practitioners who find it difficult to remain in this plank position, they can stay on their hands and knees. Simply move back and forth on your hands and knees with the correct breathing.

Sarvangasana and Halasana

  • Start by lying on your back.
  • Bend you knees with feet on the floor.
  • Place your hands at your lower back.
  • Use momentum and swing your legs up over your head with your knees bent.
  • With the knees still bent, walk your shoulder blades closer together and bring the elbows closer together.
  • Straighten your legs up into the air. Have the feet flexed or toes slightly pointed.
  • Continue to support your back with your hands.
  • Look up toward your feet and breathe here for some B.
  • Halasana on the final exhale in shoulder stand, keeping your legs straight, lower your feet to the floor behind the back of your head.
  • Continue to support your lower back with your hands.
  • Breathe here for some B.
  • After the last INHALE, exhale and slowly roll your back onto the floor, bending the knees halfway and allow the legs to be on the mat.

Shalabasana

  • Lay on your stomach.
  • Arms beside you, palms facing upwards, keep the chin forward.
  • - INHALE, sweep your arms forward and up into the air, simultaneously lifting your legs into the air.
  • - EXHALE, bring your arms back down beside you, resting your legs on the floor.
  • Just remain in this position on the floor with your eyes closed. Visualize for a few moments, your body doing the posture.
  • Open you eyes and repeat shalabasana more times.

Shavasana

  • Lie down on your back.
  • Open the legs slightly.
  • Let your toes fall open to the side.
  • Smile softly and relax.
  • Try to maintain the stillness required for this posture.
  • Scan the body for any tension you are holding and allow any tension to melt.

Shavasana with Gentle Arm Raises

  • Start by laying on your back with your feet together and your arms placed by your sides with your palms facing upwards.
  • On the INHALE, smoothly and gracefully lift your arms into the air.
  • - EXHALE, smoothly let the arms float back down to the floor.
  • This movement is very simple, however, remind yourself that Nithya Yoga doesn't rely on the complexity of the posture to receive benefit. Remember to add LIFE TO THE MOVEMENT. Add awareness and blissful intention.

Sukhasana

  • Sit cross-legged on the floor.
  • Place your hands on your knees.
  • Close your eyes.
  • Completely relax for some regular breaths.
  • Relax into a soft smile and scan the body for any tension you are holding.
  • Breathe in blissful energy and breathe out blissful energy.

Sukhasana with Gentle Arm Raises

  • Sit in sukhasana (cross-legged).
  • - INHALE, sweep your arms up over your head.
  • - EXHALE, gently lower your arms back down.
  • Although this seems like a simple movement, add life to this movement. Add awareness and bliss to this movement.

Urdhva Prasrita Padasana

  • Bring your legs into the air with the knees bent.
  • Have the arms beside you on the ground with the palms facing down.
  • - INHALE, straighten the legs into the air and simultaneously, sweep your arms up over the head onto the floor behind you.
  • - EXHALE, bring your arms back down onto the floor and bend your knees.
  • Repeat this movement blissfully more times.

BEGINNERS NOTE:

If the legs cannot completely straighten, the knees can remain bent. Students should just straighten them as much as possible, within their range of flexibility, without forcing or straining.

Ustrasana

  • Stand on your knees with them separated about hip width apart.
  • Place your hands on your lower back with the fingers pointing downward.
  • - INHALE, lift your heart and allow your head to gently relax back.
  • - EXHALE, push the hips forward, so the hips are out past your knees.
  • If you are a beginning student, you can remain in this position with the hands on the hips, pushing the hips forward, opening the heart and breathing for some breaths.
  • Intermediate to advanced students can go back and take the heels with the hands. Thumbs on the outside of the heels, fingers inside.
  • Continue to push the hips forward from there. At the same time, lifting the heart toward the ceiling. Hold this position for some breaths.
  • To come out of the posture, place the hands on the lower back, one at a time, and then only, gently roll back up.

Utkatasana

  • Stand with your feet separated hip width apart.
  • If your hips are tighter, please spread the feet wider and you can slightly turn the toes out to the side.
  • - INHALE, blissfully sweep your arms above your head.
  • - EXHALE, bend the knees and come into a deep squat. Keep the head up and place the hands down on the floor in front of your feet.
  • - INHALE, smile softly and stand up, blissfully sweeping the arms up over the head.
  • - EXHALE, bring your arms down. Close your eyes and visualize this movement intensely.

Uttanasana

  • Stand with the feet slightly apart.
  • - INHALE, gracefully sweep your arms up above your head.
  • - EXHALE, pressing your heart and chest forward first, sweep the arms down, folding at your hips. Bend the knees and place the hands on the floor near the feet.
  • - INHALE, lift your chin, lead with the chest, sweep your arms up into the air.
  • - EXHALE, allow the arms to float down by your side.
  • Visualize the posture once.
  • Open your eyes and repeat uttanasana slowly, more times.

Vajrasana

  • Start by standing on all fours (your hands and knees).
  • Bring your knees and feet together completely.
  • EXHALE, gently sit your buttocks down on your heels.
  • Allow the arms to just relax down beside the body or alternatively you can place your hands on your lap.
  • Look forward and focus your eyes on one point in front of you.
  • Breathe naturally.

BEGINNERS NOTES:

  • If you find it difficult to sit directly on the heels, place a blanket or a cushion

between your heels and buttocks.

  • You can also place a blanket underneath your feet.

Viparita Karani

  • Lie down on your back.
  • Bend you knees with feet on the floor.
  • Place your hands at your lower back.
  • Use momentum and swing your legs up over your head with your knees bent.
  • With the knees still bent, walk your shoulder blades closer together and bring the elbows closer together.
  • The back can remain at a 45 degree angle.
  • Straighten the legs however unlike shoulder stand, you will not straighten them vertically into the air. Straighten the legs so the legs are positioned at an over your torso and head.
  • Hold this position for 6-12 breaths.

Viparita Karani with wall support.

  • Come close to a wall in the yoga room.
  • Sit down next to the wall.
  • Put your buttocks close to the wall and swing your legs up the wall.
  • Have your arms beside you with the palms facing up.
  • Allow your legs to just be up the wall.
  • Relax and breathe here for 6 12 breaths.
  • Eventually, you can place your hands at your hips and while pushing your feet into the wall, raise your buttocks and hips off the floor.

Vinyasa of Vajrasana into Chakravakrasana

  • Sit in vajrasana.
  • INHALE, sweep your arms up over your head.
  • EXHALE, fold forward at the hips, sweep your arms down, place your hands on the floor and rest your forehead on the floor.
  • INHALE, come up on all fours, arching your spine and lifting your heart.
  • EXHALE, bring your hips back down to your heels, resting the forehead on the floor.
  • Pressing the tops of the feet into the floor, INHALE sit back up, sweeping your arms into the air.
  • EXHALE, allow your arms to relax down beside you.
  • Repeat this sequence for the recommended amount of times.