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Yoga para todos, Seja bem vindo

ONG Baba Ananda, QN 17, conj. 05, lt. 02, Riacho Fundo II, Brasília DF E-mail: [email protected]

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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



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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.



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ÂSANAS 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. _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 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. Duração: De seis a nove repetições. 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. Duração: De seis a nove repetições. 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. Duração: De seis a nove respirações. 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 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. Duração: De seis a nove respirações. 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

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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. Duração: De seis a nove repetições. Pranayama: RC, respiração ritmada.

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 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. Duração: De seis a nove respirações. 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. ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ___________________________________________________________________________ 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.

Concentração: Na respiração. Duração: De seis a nove respirações. 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. Duração: De seis a nove repetições. Pranayama: RC, respiração ritmada. 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. Duração: De seis a nove repetições. Pranayama: RC, respiração ritmada. 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. Pranayama: RC, respiração ritmada. 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. Pranayama: RC, respiração ritmada. 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 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 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. Duração: De seis a nove respirações. Pranayama: RC, respiração ritmada 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. 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. Duração: De seis a nove repetições. 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. 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 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.

Concentração: Na respiração. Duração: De seis a nove respirações. 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 / deite-

se 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. Duração: De seis a nove respirações. 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. Duração: De seis a nove respirações. Pranayama: RC, respiração ritmada. 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. Duração: De seis a nove repetições. Pranayama: RC, respiração ritmada. 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. _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 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 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.

Concentração: Na respiração. 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. Trabalho Emocional e Mental: Vitaliza mente, estimula inteligência e raciocínio. 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 Emocional e Mental: Vitaliza mente, estimula inteligência e raciocínio. 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 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. Pranayama: Respiração completa. 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 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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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. Pranayama: RC, respiração ritmada. Trabalho Terapêutico: Estimula e equilibra trabalho dos Chakras maiores. ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________



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Nome: RITOS TIBETANOS Tipo: Exercícios de rejuvenescimento. Técnica de Execução: 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.

Pranayama: RC, respiração ritmada. 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. Técnica de Execução: 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 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. Duração: De seis a nove respirações. 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. Duração: De seis a nove respirações. 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.

_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 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.

Concentração: Na respiração. Duração: De seis a nove respirações. 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.

Concentração: Na respiração. Duração: De seis a nove respirações. 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.

Concentração: Na respiração. Duração: De seis a nove respirações. 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

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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.

Concentração: Na respiração. Duração: De seis a nove respirações. 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.

Concentração: Na respiração. 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 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. Duração: De seis a nove repetições. 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.

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 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. Duração: De seis a nove repetições. 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.

Concentração: Na respiração. Duração: Á vontade. Bons resultados são obtidos com práticas diárias acima de 20 min. Pranayama: RC, respiração ritmada. 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.

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ 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.

Concentração: Na respiração. Duração: Á vontade. Bons resultados são obtidos com práticas diárias acima de 20 min. Pranayama: RC, respiração ritmada. 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 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. _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Nome: PRONOM MUDRA Tipo: Chave energética Técnica de Execução: Mãos em frente do coração, viradas para cima, palmas das mãos

unidas. Concentração: Na respiração. Duração: Conforme a necessidade. Pranayama: Respiração completa. 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 Tipo: Chave energética 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. Duração: Durante as práticas da meditação e pranayamas. 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.

Contra-indicação: Não existe. _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Nome: PRAJNA PRANA KRIYA MUDRA / gesto do conhecimento mais elevado Tipo: Chave energética 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. Duração: Durante as práticas da meditação e pranayamas. 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.

Contra-indicação: Não existe.

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 Tipo: Chave energética 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. Duração: Durante as práticas da meditação e pranayamas. 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.

Contra-indicação: Não existe. _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Nome: *PRANA MUDRA / gesto do Prana Tipo: Chave energética 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. Duração: Durante as práticas da meditação e pranayamas. 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.

Contra-indicação: Não existe. * 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 Tipo: Chave energética 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.

__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Nome: SHIVAM MUDRA Tipo: Chave energética 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 Tipo: Chave energética 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. _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ BANDHAS Nome: JALANDHARA BANDHA / Chave de queixo Tipo: Chave energética 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 Tipo: Chave energética 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. _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Nome: ASWINI MUDRA Tipo: Chave energética 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. Pranayama: Respiração completa. 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 Tipo: Chave energética 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. Duração: De seis a nove repetições. Pranayama: RC, respiração ritmada. 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

• 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 • Cada vez que você inspira e expira seu relaxamento esta mais profundo e melhor,

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; • Inspire – expire suavemente relaxando cada vez mais profundamente • Cada vez que você inspira e expira seu relaxamento esta mais profundo e melhor,

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; • Inspire – expire suavemente relaxando cada vez mais profundamente • 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

• 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

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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 4 01 RESPÍRAÇÃO DA PURIFICAÇÃO, KAPALABHATI,

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

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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


SOPRO HÁ, SIMHÂSANA 02 RESPIRAÇÃO DA LIMPEZA 03 SURYABHADA-KUMBHAKA 04 TONICO DOS NERVOS 05 MEDHA PRANA KRIYA MUDRA

5 MANTRA 6 MEDITAÇÃO TRADICIONAL 7 SAUDAÇÃO



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Nº3

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02 PADAHASTHÂSANA 03 PRISTHÂSANA 04 SAMKATÂSANA 05 MAHA MUDRA 06 VAKRÂSANA 07 SHALABHÂSANA 08 SUPTA-VAJRÂSANA 09 SARVANGÂSANA 10 ARDHA-MATSYÂSANA 11 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 SOPRO HÁ 03 RESPIRAÇÃO CALMANTE 04 MULADHARA BANDHA 05 PRONOM MUDRA

5 MANTRA 6 MEDITAÇÃO CONDUZIDA 7 SAUDAÇÃO



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Nº4

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02 12 EXERCICIOS DOS M. BUDISTAS 03 DANÇA DO ELEFANTE 04 UTKATÂSANA 05 ARDHA-SHALABHÂSANA 06 HALÂSANA 07 ARDHA-MATSYÂSANA 08 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 RESPIRAÇÃO DA PURIFICAÇÃO 03 KUMBHAKA 04 TRATAK 05 PRAJNA PRANA KRIYA MUDRA




140

Nº5

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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


SOPRO HÁ, SIMHÂSANA 02 RESPIRAÇÃO DA ESCADINHA 03 RC 04 JALANDHARA-BANDHA 05 VISNU MUDRA




141

Nº6

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02 SURYANAMASKAR 03 DANÇA DE ELEFANTE 04 ARDHA-VRIKHÂSANA 05 PASCIMOTANÂSANA 06 MATSYENDRÂSANA 07 SIMHÂSANA 08 CHAKRAVAKÂSANA 09 ARDHA-BHUJANGÂSANA 10 VIPARITA KARANI 11 MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 KAPALABHATI 03 RESPIRAÇÃO DA LIMPEZA 04 UDDIYANA BANDHA 05 SHIVAM MUDRA




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Nº7

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02 TRIKONÂSANA 03 UTANÂSANA 04 ARDHA-BHUJANGÂSANA EM PÉ 05 UTKATÂSANA 06 YOGA MUDRA 07 ARDHA-MATSYENDRÂSANA 08 SUPTA VAJRÂSANA 09 SHIRSHÂSANA 10 VIPARITA KARANI 11 MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 BHASTRIKA 03 RESPIRAÇÃO DA PURIFICAÇÃO 04 ASWINI MUDRA 05 MERUDANDHA MUDRA




143

Nº8

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02 PADAHASTHÂSANA 03 PRISTHÂSANA 04 ARDHA-VRIKHÂSANA 05 MAHA MUDRA 06 MATSYENDRÂSANA 07 SIMHÂSANA 08 DHANURÂSANA 09 SARVANGÂSANA 10 ARDHA-MATSYÂSANA 11 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 SITALI 03 SOPRO HÁ 04 NAULI 05 APANA MUDRA




144

Nº9

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02 RITOS TIBETANOS 0 EXERCICIO PARA CHAKRAS 03 ARDHA CHAKRÂSANA 04 SAMKATÂSANA 05 ARDHA-MATSYENDRÂSANA 06 SHALABHÂSANA 07 HALÂSANA 08 ARDHA-MATSYÂSANA 09 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 SITKARI 03 RESPIRAÇÃO DA ESCADINHA 04 TONICO DOS NERVOS 05 PRANA MUDRA




145

Nº10

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02 SURYANAMASKAR 03 DANÇA DE ELEFANTE 04 ARDHA-VRIKHÂSANA 05 SIMHÂSANA 06 SWASTIKÂSANA 07 ARDHA-SHALABHÂSANA 08 BHUJANGÂSANA 09 SUPTAVAJRÂSANA 10 VIPARITA KARANI 11 MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 SUKHA PURVAK 03 KAPALABHATI 04 TRATAK 05 GNANA MUDRA




146

Nº11

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02 12 EXERCICIOS DOS M. BUDISTAS 03 UTANMANDUKÂSANA 04 PASCHIMOTANÂSANA 05 VAKRÂSANA 06 DHANURÂSANA 07 SARVANGÂSANA 08 MATSYÂSANA 09 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 SURYABHADA KUMBHAKA 03 BHASTRIKA 04 MULADHARA BANDHA 05 MEDHA PRANA KRIYA MUDRA




147

Nº12

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02 CHANDRÂSANA 03 PADAHASTHÂSANA 04 PRISTHÂSANA 05 SAMKATÂSANA 06 YOGA MUDRA 07 ARDHA-MATSYENDRÂSANA 08 CHAKRÂSANA 09 SUPTAVAJRÂSANA 10 HALÂSANA 11 ARDHA-MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 KUMBHAKA 03 SITALI 04 JALANDHARA BANDHA 05 PRAJNA PRANA KRIYA MUDRA




148

Nº13

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02 TRIKONÂSANA 03 UTANÂSANA 04 ARDHABHUJANGÂSANA - EM PÉ 05 UTANMANDUKÂSANA 06 MATSYENDRÂSANA 07 SIMHÂSANA 08 ARDHA-BHUJANGÂSANA 09 ARDHA-SHALABHÂSANA 10 VIPARITA KARANI 11 ARDHA-MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 RESPIRAÇÃO CALMANTE 03 SITKARI 04 UDDIYANA BANDHA 05 PRONOM MUDRA




149

Nº14

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02 PADAHASTHÂSANA 03 PRISTHÂSANA 04 UTKATÂSANA 05 PASCHIMOTANÂSANA 06 MAHA MUDRA 07 VAKRÂSANA 08 CHAKRAVAKÂSANA 09 CKAKRÂSANA 10 HALÂSANA 11 MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 R.C. 03 SUKHA PURVAK 04 ASWINI MUDRA 05 VISNU MUDRA




150

Nº15

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02 CHANDRÂSANA 03 ARDHA-CHAKRÂSANA 04 SAMKATÂSANA 05 YOGA MUDRA 06 VAKRÂSANA 07 DHANURÂSANA 08 SHIRSHÂSANA 09 ARDHA-SHIRSHÂSANA 10 MATSYÂSANA 11 VIPARITA KARANI 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 RESPIRAÇÃO DA LIMPEZA 03 SURYABHADA KUMBHAKA 04 NAULI 05 SHIVAM MUDRA




151

Nº16

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02 SURYANAMASKAR 03 DANÇA DO ELEFANTE 04 ARDHA-VRIKHÂSANA 05 SIMHÂSANA 06 SWASTIKÂSANA 07 SHALABHÂSANA 08 BHUJANGÂSANA 09 ARDHA-SHIRSHÂSANA 10 SARVANGÂSANA 11 MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 RESPIRAÇÃO DA PURIFICAÇÃO 03 RESPIRAÇÃO CALMANTE 04 TONICO DOS NERVOS 05 MERUDANDHA MUDRA




152

Nº17

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02 TRIKONÂSANA 03 ARDHA-CHAKRÂSANA 04 ARDHA-BHUJANGÂSANA EM PÉ 05 UTKATÂSANA 06 ARDHA-MATSYENDRÂSANA 07 SIMHÂSANA 08 CHAKRÂSANA 09 DHANURÂSANA 10 HALÂSANA 11 ARDHA-MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 SOPRO HÁ 03 KUMBHAKA 04 TRATAK 05 APANA MUDRA




153

Nº18

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02 RITOS TIBETANOS 0 EXERCICIO PARA CHAKRAS 03 DANÇA DE ELEFANTE 04 UTKATÂSANA 05 MATSYENDRÂSANA 06 ARDHABHUJANGÂSANA 07 SHIRSHÂSANA 08 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 RESPIRAÇÃO DA ESCADINHA 03 R.C. 04 MULADHARA BANDHA 05 PRANA MUDRA




154

Nº19

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02 CHANDRÂSANA 03 PADAHASTHÂSANA 04 PRISTHÂSANA 05 SAMKATÂSANA 06 VAKRÂSANA 07 SWASTIKÂSANA 08 BHUJANGÂSANA 09 SHALABHÂSANA 10 SARVANGÂSANA 11 ARDHA-MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 KAPALABHATI 03 RESPIRAÇÃO DA LIMPEZA 04 JALANDHARA BANDHA 05 GNANA MUDRA




155

Nº20

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02 SURYANAMASKAR 03 ARDHA-CHAKRÂSANA 04 ARDHA-VRIKHÂSANA 05 MAHA MUDRA 06 ARDHA-MATSYENDRÂSANA 07 CHAKRAVAKÂSANA 08 CHAKRÂSANA 09 ARDHA-SHIRSHÂSANA 10 ARDHA-MATSYÂSANA 11 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 BHASTRIKA 03 RESPIRAÇÃO DA PURIFICAÇÃO 04 UDDIYANA BANDHA 05 MEDHA PRANA KRIYA MUDRA




156

Nº21

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02 12 EXERCICIOS DOS M. BUDISTAS 03 DANÇA DE ELEFANTE 04 UTANMANDUKÂSANA 05 YOGA MUDRA 06 SWASTIKÂSANA 07 ARDHA-SHALABHÂSANA 08 ARDHA-BHUJANGÂSANA 09 VIPARITA KARANI 10 ARDHA-MATSYÂSANA 11 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 SITALI 03 SOPRO HÁ 04 ASWINI MUDRA 05 PRAJNA PRANA KRIYA MUDRA




157

Nº22

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02 TRIKONÂSANA 03 UTANÂSANA 04 ARDHA-BHUJANGÂSANA EM PÉ 05 UTANMANDUKÂSANA 06 PASCHINMOTANÂSANA 07 MATSYENDRÂSANA 08 ARDHA-SHALABHÂSANA 09 ARDHABHUJANGÂSANA 10 SHIRSHÂSANA 11 ARDHA-MATSYÂSANA 12 SHAVÂSANA


SOPRO HÁ, SIMHÂSANA 02 SITKARI 03 RESPIRAÇÃO DA ESCADINHA 04 TRATAK 05 PRONOM MUDRA




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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



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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 RESPIRAÇÃO DA PURIFICAÇÃO SOPRO HÁ RESPIRAÇÃO DE ESCADINHA KAPALABHATI / O que faz crânio brilhar RESPIRAÇÃO DA LIMPEZA BHASTRIKA / O fole RESPIRAÇÃO CALMANTE RESPIRAÇÃO PLENA KUMBHAKA / respiração ritmada SITALI SITKARI



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SUKHA PURVAK / respiração polarizada SURYABHADA KUMBHAKA / r.p/deglutição JNANA MUDRA / Mudra da sabedoria PRONOM MUDRA MEDHA PRANA KRIYA MUDRA PRAJNA PRANA KRIYA 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 ROTEIRO PARA RELAXAMENTO ROT./ MEDITAÇÃO TRANSCENDENTAL MANTRA OM CHAKRAS ASTANGA CAMINHOS DO YOGA PALESTRA LAVAGEM INTESTINAL AULA Nº1 AULA Nº2 AULA Nº3 AULA DA CONCLUSÃO ESTAGIO



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INDICE TADÂSANA / Postura do tronco 003 CHANDRÂSANA / Postura lunar 005 ARDHA-VRIKHÂSANA / Meia p. da árvore 007 ARDHA-CHAKRÂSANA / Meia p. da roda 009 SAMKATÂSANA / Postura do perigo 011 DANÇA DO ELEFANTE 011 PRISTHÂSANA / Postura revirada 013 UTANÂSANA / Postura da força 015 TRIKONÂSANA / Postura do Triângulo 017 PADAHASTÂSANA / Postura da cegonha 019 UTAN-MANDUKÂSANA /P. de sapo em pé 021 UTKATÂSANA / Postura arriscada 023 CHAKRAVAKÂSANA / postura do gato 025 SUKHÃSANA / Postura fácil 027 VAJRÂSANA / Postura do Diamante 029 SWASTIKÂSANA / Postura da prosperidade 031 VIRÂSANA – Postura do herói 033 PADMÂSANA / Postura do lótus 035 ARDHA PADMÂSANA / M.p. do lótus 037 SIDHÂSANA / P. perfeita, postura do sábio 037 SIMHÂSANA / Postura do Leão 039 DANDÂSANA / postura do bastão 041 YOGA – MUDRA / símbolo do Yoga 043 MAHA MUDRA / grande símbolo 045 VAKRÃSANA / Postura da torção 047 MATSIYENDRÂSANA / P. tor. da espinha 049 ARDHA-MATSIYENDRÂSANA / M. p .torção 051 PACHIMOTANÂSANA / postura da pinça 053 SHAVÂSANA / Postura do Cadáver 055 SUPTA-VAJRÂSANA / P. estirada pelo solo 057 ARDHA SUPTA-VAJRÂSANA /M.p.e. p. solo 057 MATSYÂSANA /Postura do peixe 059 ARDHA MATSYÂSANA / Meia p. do peixe 059 SHALABHÂSANA / Postura do gafanhoto 061 ARDHA SHALABHÂSANA / M. p. gafanhoto 061 BHUJANGÂSANA / postura da cobra 063 ARDHA-BHUJANGÂSANA / M.p. c.- Esfinge 065 ARDHA-BHUJANGÂSANA / M.p. cobra em pé 065 CHAKRÂSANA / postura da roda 067 DHANURÂSANA / postura do arco 069 SHIRSHÂSANA / Postura da bananeira 071 ARDHA – SHIRSHÂSANA / P. do golfinho 073 HALÂSANA / postura do arado 075 SARVANGÂSANA / postura da vela 077 VIPARITA – KARANI / Postura da foice 079 SURYNAMASKAR / Saudação ao Sol 081 TÔNICO DOS NERVOS 083 TRATAK 085 EXERCICIOS PARA OS CHAKRAS 087 RITOS TIBETANOS 089 12 EXERCICIOS DOS MONGES BUDISTAS 091 NAULI / dança do ventre 093 TABELA DOS EXERCICIOS DE MERIDIANOS

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RESPIRAÇÃO COMPLETA 097 RESPIRAÇÃO DA PURIFICAÇÃO 099 SOPRO HÁ 101 RESPIRAÇÃO DE ESCADINHA 101 KAPALABHATI / O que faz crânio brilhar 103 RESPIRAÇÃO DA LIMPEZA 105 BHASTRIKA / O fole 107 RESPIRAÇÃO CALMANTE 109 RESPIRAÇÃO PLENA 111 KUMBHAKA / respiração ritmada 113 SITALI 115 SITKARI 115



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SUKHA PURVAK / respiração polarizada 117 SURYABHADA KUMBHAKA / r.p/deglutição 117 JNANA MUDRA / Mudra da sabedoria 119 PRONOM MUDRA 119 MEDHA PRANA KRIYA MUDRA 121 PRAJNA PRANA KRIYA MUDRA 121 APANA MUDRA / gesto do Apana 123 PRANA MUDRA / gesto do Prana 123 VISHNU MUDRA 125 SHIVAM MUDRA 125 MERUDANDHA MUDRA 127 JALANDHARA BANDHA / Chave de queixo 127 MULADHARA BANDHA 129 ASWINI MUDRA 129 UDHIYANA BANDHA / sucção abdominal 131 ROTEIRO PARA RELAXAMENTO 133 ROT./ MEDITAÇÃO TRANSCENDENTAL 135 22 AULAS PROGRAMADAS 136-157 136 LIVROS PARA A LEITURA 158 TERMOS USADOS NAS AULAS DO YOGA 158 LISTA DAS PROVAS 159 INDICE 161

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