Creativity

Durga Manikandan

Block – 7

Institution: S – Vyasa University

Date: 18.12.2017
 Contents
Introduction
About me
Constant Practice – Pratidinam Yoga
Abyasa
Tapas
Creativity
Daily Sadhana
Streching your creative expression
Energy flow
Attening Creativity through Yoga
Daily Practice of Asana
Hydrate your spine
Dynamic yoga
Core Strength yoga
Stretch yoga
Prana, Dhayana, Kriya yoga
Reading yoga
How to create a daily yoga practice
Set realistic goals
Remove the barriers
Show up
Document the process
Be flexible
Take yoga of the mat
 Me – Time
Vary your routine
Start now
Yoga Benefits beyond the mat
Mindful eating
Weight Control
Health Benefits of Yoga
Increased Flexibility
Improved Mental fitness
Healthier blood flow
Better posture
Reduced risk of chronic disease
Enhanced fat lose
Improved balance
Better Breathing
Reduced soreness
Enhanced muscles strength and tone
Detox Yoga
Shiva Namaskar
Chandra Namaskar
Prithvi Namaskar
Suryanjali
Socks Yoga
Blind Yoga
Literature Review
Thirumoolar Thirumanthiram
Myths of Asanas
Patanjali Yoga Sutra
Appendix
January 2018 Yoga Calendar
Conclusion
 ABOUT ME
YOGA- This word was first written in my life 17years ago, during my
school days. Although I started learning it not in a serious way in the beginning,
my teacher’s and the co- student started watching my asana performance with
exclamation! Slowly that made me to learn more and deeper in asana and
experiencing the benefit and the results, the journey continued which made me
to learn teachers training course at integral yoga institute Coimbatore where
teachings of swami Satchitananda is thought
After the course I started teaching there for all age students men and
women, kids, senior people with self interest. Teaching school students was
quiet interesting and enjoyable. Years passed but thrive to learn and experiment
yoga was always bubbling inside I grabbed all the opportunity to learn where
and there yoga is available
Learning different styles and creating a new sequence was always
running in my mind. On 2014 I was again back to integral yoga to learn special
child yoga for special children from Sonia sumar.
Every time when I tried to learn new style or a practice I evolved with
various results which gave me a inner strength and energy that I relay on every
day. This made me constantly connect to my innerself and also to the outer
world. The impact of yoga was felt by me physically, mentally, and spiritually.
It is hard to explain, and I guess, it might just sound like a bunch of flowery
words…………. But this is how it works.
What I like in yoga specifically is that it does not pretend to be a religion
or a sacred practice. Yoga perfectly suits people living in the modern world
irrespective of their religious creed, nation or age.
Personally, I like the idea that all situations and experiences in my life
that made me to proceed in this way. Pertaining to my personal yoga
“WORDS FAIL TO CONVEY THE TOTAL VALUE OF YOGA
IT HAS TO BE EXPERIENCED”
-B.K.S.IYENGAR
“ANYONE WHO PRACTICES CAN OBTAIN SUCCESS IN YOGA
BUT NOT ONE WHO IS LAZY!
CONSTANT PRACTISE ALONE IS THE SECRET OF SUCCESS”
-HATHA YOGA PRDIPIKA
‘THE CONSTANT PRACTICE’
Made a better person mentally, physically, spiritually which gave me
intuition to look into CREATIVITY.
ABHYASA
“PRACTISE” – is a dedicated, unswerving, constants and vigilant search
into a chosen subject pursued against all odds in the face of repeated failures for
indefinitely long periods of time.
WHY I CHOOSE CREATIVITY? As my topic
Knowing Begins with believing. I believed in my constant practice.
“YOU WILL NEVER CHANGE YOUR LIFE UNTLL YOU CHANGE
SOMETHING YOU DO DAILY.THE SCECRET OF YOUR SUCCESS IS
FOUND IN YOUR DAILY ROUTINE”.
I decided to add more creativity in my daily practice, this thought
motivated me towards finding new style and new sequence which inspired me
to take a topic on “CREATIVITY”
Creativity is the quality that you bring to the activity that you are doing.
It is an attitude, an inner approach- how you look at things.. Whatsoever you do,
if you do it joyfully. if you do it lovingly, if your act of doing is not purely
economical, then it is creative.
I tapped my creative energy to make something special with hard work and a
little bit of luck.
As a result a third child, my extended family was born.
 “TAPAS’’

- YOGASHALA
Tapas- means heat, austerity TAPAS was the ‘heat’ that cooked out the
impurities and obstacles to our experience of god.
I started Shala one year before though 17 years of practice was bubbling
inside with a fire to come out the luck and support of the family and
commitment as a mother paved the way to open a Shala on Dec 13 2016.
A Dream written down with daily practice, became
A Goal which broke down into steps settling up a yoga Shala becomes
A plan packed with creative schedule of yoga through my action
MADE MY DREAM COME TRUE ‘TAPAS YOGASHALA’
Influenced by my teachers, peers,environment and my travel. I aimed to
bring a unique sense of creativity to each of my classes. Through intention,
meditation, pranayama and asana my goal is to have my students leave each
class feeling refreshed and renewed. I teach in a way that provokes thought and
meaning, letting the students experience for themselves through careful
planning and energy reading.
My classes are always challenging physically and mentally, delivered in
English and Tamil with uplifting music, include minimum demonstration and
maximum hand on assist.
My yogic life style has added glow to not just me but people around me
who have started breathing this positive change of lifestyle in them too.
 CREATIVITY
PRATIDINAM YOGA
DAILY SADHANA
It is well known that the ancient art of yoga promotes health and well being, but
a great side benefit or regular yoga practice is it dramatically supports and
broadens creative expression.
Yoga practice and the refining of the inner emotions, while bringing balance to
the body, mind and soul, leads to a vivid vibrancy of artistic expression in a
person.
Certainly when you are used to standing on your head, or twisting your body
into interesting shapes, it has an effect on your brain and your inner self.
STRETCHING YOUR CREATIVE EXPRESSION
‘Do your practice and all is coming’
-Sri.K.Pathabi Jois
The more you practice, the better you get, but also the more you
experiment, Trust yourselves and step out of the comfortable zone, better the
result. You get that resounding wave of creative energy as you reach tour edge
and transit into the unknown world where genius in you awakens.

ENERGY FLOW
Practicing yoga unblocks the energy channels in the body and leads to greater
life force and vitality, increased circulation of blood and prana, which has
wonderful effect on the brain and the heart. A regular yoga practice balances the
hormones, tones the organ, and enlarge your chakra system.
The freedom of spirit,always leads to a certain creative wildness and
expression, through the increased energy flow and the supplement of the body,
The mind and the creative force is expressed more as a torrent than a trickle.
ATTAINING CREATIVITY THROUGH YOGA
1) DAILY PRACTISE OF ASANA
When a body hardened by yoga techniques, on gets what is called
the yoga- Deha. That is, the ordinary physical body has to be ‘burnt
out’ through the continual application of the fine of yoga.
Tirumular is happy to state that the body, which gave trouble
 before yoga-sadhana has become a good one after the yoga
process.
“In all earnestness”
Sahtadirsha kala nairantarya
satkara asevitahdridhabumih
14th sutra of patanjali
Practice becomes firmly grounded when all attended for a long time, without
break and in all earnestness.
- If you have seeking motivation to keep up your daily yoga practice we
have following styles of yoga systems which will get you back on your
mat every day.
Monday – Hydrate your spine
Tuesday – Dynamic flow
Wednesday – Core workout yoga
Thursday – Stretch yoga
Friday – Prana & dhyana & kriya yoga
Saturday – Reading yoga
1st of every month 108 Sun Salutations
On Prodosham of every month twice- Shiva Namaskar
On full moon- Chandra Namaskar
On no moon -Prithvi Namaskar
On every 3 months once- detox yoga
Monday – Hydrate your spine
Get your spine moving is 6 different direction, great practice helps to warm up
and wake – up all the joints and muscles of the body. The sequence for the day
stars with
1) Few rounds of Suryanamaskaar
2) 2 backward bending- Bhujangasana,
-Dhanuarasana
3) 2 forward bending –Paschimotasana,
-Janushirshasana
4) 1 twisting –ArsdhaMatsyendrasana
 5) 1 inversion–Sarvangasana
6) 1 Meditation –padmasana
Surya Namaskaar- is a prayer in motion, where 12 positions done in succession.
Surya Namaskar is a general tonic and complete warm up for the body. So that
it ready to perform asana. It is always better to do at the early morning before
Sunrise.
The creative quotient on this day is adding the Mantra while doing the
sun salutation –which helps us to be more focused and one centered.
JapaMantra
1 – Om MithrayaNamaha
2- Om RavayeNamaha
3- Om SuryayaNamaha
4- Om BhanaveNamaha
5- Om KhagayeNamaha
6- Om PushneNamaha
7 – Om HiranyagarbhayaNamaha
8- Om MarichayeNamaha
9- Om savitreNamaha
10 – Om AdithiyaNamaha
11- Om ArakayaNamaha
12- Om BhaskarayaNamaha
Repeating the Mantra on each step will give greater benefits.
Benefits:
SuryaNamaskar – It gets the blood circulating through every part of the body.
It returns blood from the legs to the heart and the brain.

Bhujangasana – the final position of this asana resembles the shape of the
cobra. Tis posture effects muscles of the back, it tones ovaries and uterus.
Dhanurasana – the position is called bow pose. This stimulates the
reproductive organs, it provides relief from headache adds greater flexibility to
the back.

Paschimotanasana – seated forward bend offers relaxation, stress relieve good

for constipation and digestive disorder

Janusirshasana – head to knee pose. Activates kidneys and liver, stimulates

digestive disorder.
Ardhamatsyendrasana – spinal twist pose. Increases hip and back flexibility.
Increases the purification of the blood.

Sarvangaasana – shoulder stand pose. Stimulates thyroid and para thyroid

glands. Strengthens shoulder and arm and spine.

Padmasana– lotus pose. Stretch the ankles and the knee keeps the spine
straight.
So the Monday sequence is planned in such way to start with surya namaskar
and followed by the asana mentioned above with 3 rounds of each asana and
finally finishing with sarasana will hydrate the spine and keep us ready for the
next day practice.
Tuesday – Dynamic Yoga
This day we go through the asana related to element of fire, water, air,
earth and sky. The five elements are present in everything in and around us.
Understanding each of these elements and their effects on our body can help us
to stay balanced.
Let us see only earth element related poses, which will increase our connection
through the groundling yoga poser.
1. Mountain pose – Tadasana
2. Warrior pose –Virabhadrasana
3. Tree pose –Vrikasana
4. Eagle pose –Garudansana
5. Hero pose – Virasana
6. Child’s pose - Balasana
Creative quotient in this day is practicing it through ujjai breathing focusing on
a gentle, and slow flow of movement from one pose to the other with ease and
comfort.
Japamanthra – whole standing in the pose by simply counting numbers we can
add a creative element of saying OM1 OM2 OM3 OM4……….. to keep us
more centered.
1) Tadasana – mountain pose
It is the best asana to help you to connect with the earth and
to your body, breath and mind. It is also a great foundation pose for all other
standing poses. When practiced regularly, It helps to improve posture and
stability.
2) Virabhadrasana 1 – Warrior pose 1
Warrior I is a fierce pose that offers strength, confidence and stability.
For an added challenge we can include warrior II and warrior III in
your sequence.

3) Vriksasana – Tree Pose

Balancing pose such as tree pose, helps improves stability. This is
foundational pose that teaches you how to root the ground
improves your concentration and strengthens your leg muscles.

4) Garudasana - Eagle pose

This balancing pose little more challenging than tree pose because
it requires a bit more strength, flexibility, endurance and
 concentration. But with a little practice you will see drastic
improvement in your balance.

5) Virasana – Hero pose

By stretching your lower limbs. It strengthen your spine as your
ground your body and mind in hero pose. It is very good pose to
meditate and to do pranayama

6) Balasana – Child Pose

Child pose invites you to release any tension or stress and it is a
great way to feel supported by the grand. It is also comfortable
 pose to begin or end your yoga sequence balance it allows you to
center yourself.

Wednesday – Core Strength Yoga

You don’t have to bang out crunches to firm up your tummy. Yoga can give you
even better results. If you look at all the poses put together down they work the
entire core and all of the major muscles of the body in balance.

1. ArdhaNavasana – half boat pose.

In this particular pose the body attains the shape of a boat, all the
balance is put on the hips. It helps in relieving strength and improving
digestive growth.

2. Makara Adhomukhasavasana – Dolphin Plank Pose

It is an intermediate level rejuvenating yoga posture that helps to
tone the abdominal muscles. It strength the arm and legs, Relieves
menstrual discomfort.
3. Uttitha chaturanga Dandansana
This pose toner all of the core muscles of the body including
abdomen, chest and low back. It can take some time to build up
enough strength to hold the pose for more than a breath or two.
Holding it for extended periods will build endurance and
determination.

4. Vasisthasana – Side Plank Pose

Vasisthasana is typically a one arm balancing poses. This pose
strengthen arms, belly and legs, improves sense of balance.

5. Sethu bandhasana – Bridge Pose

This rejuvenating backbend will open chest up and keep your spine
flexible. Sethu bandhasana will also help to prepare you for more
intense backbends.
 6. Bakasana – Crow Pose
Bakasana strengthens the upper arms, fore arms and wrist. It tones
and strengthen the abdominal muscles and the organs of the torso
while stretching the upper back and groins

Thursday – Stretch yoga

Yoga is an excellent way to provide deep, intense stretches throughout the body,
Ensuring that the muscles are kept free and supple, In today’s modern days
there are many reasons out there why one might want to stretch out their
muscle, to say first is to prevent injury, to improve flexibility, and finally to
calm down our mind as we stretch, toxins are released from the muscles and
exit the body through sweet gland; fresh oxygenated blood is then supplied to
all area of the body, making us feel healthy, recharged and roaring to go.
Following yoga poses helps to stretch specific muscles.
1) Adhamukhasvanasana – Downward facing dog pose
It stretches your leg muscles when practiced regularly by pressing
your heads to the floor. It increases the circulation of blood to the brain.
With regular practice you can also get rid of flat feet.
2) Ustrasana- camel pose
It is a deep back bending yoga asana, it stretches abdomen, thorax,
throat, thigh, ankle, quadriceps, and entire front of the body. It is
known to open up the heart chakra and increase strength and
flexibility.

3)Halasana – Plow Pose

To begin this pose Sethu bandhasana &saravangasana should
be prepared so that it will help to stretch out and work the muscles
of our back along with the vertebral column, throax and neck.
Halasana is a physically challenging pose but it is also one of the
best by strengthening yoga asana.
Matsyasana – Fish Pose
This fish pose, if carried out is water, allowed body to float quite
easily like that of a fish. It is commonly considered a countersana to
saravangasana. This asana is a backbend. When the arch of the back deep
with practice, and the heart and throat open further. Stretches the deep
hip flexors and the muscles between the ribs.

Kurmasana – Tortoise Pose

Kurnasana remember a tortoise that withdraws into its shell when
threatened or agitated. Kurmasana lengthens of spine and open up your
shoulder. It takes care of all the back problems and insomnia. The pose
releases the tight knots in the lumbar and sacrum areas of your body

Gomukhasana – Cow Face pose

This pose relaxes the muscles and imparts a sense of calm when
you attempt to pull our hands in this pose, the tension in the muscles
tend on joints of our body gets escalated. In response to this tension, the
spinal card signal the muscles to relax. The ‘Stretch’ this pose creates
results in the release of endorphins that induce a feeling of relaxation
with in your body and mind.

Friday – Prana& Dhyana + Kriya yoga

On this day, no asana is practiced we divide the 1 hour 30 min for
practicing kriya. a simple kriya jalaneti is done with guidance followed by
kapalabathi and basthrika of few rounds, finishing with a chanting
meditation will keep you more calm and refreshed whole day.

1)Kriya – JelaNeti – Nasal Cleanser

It is a personal hygiene practice is which the nasal cavity is washed to
flush out mucus and debris from the nose to sinuses.
Pranayama
Physically pranayama appears to be a systematic exercise of respiration
which make the lungs stronger, improper blood circulation most of the
people do not have the habit of breathing deeply with the result of that
only one-fourth part of the lungs is brought into action and 75% remains
idle. In todays practice we will be doing.
2) Kapalabathi – Shatkarma, Breathing Thehnique
Kapalabathi balances 3 doshas of the human body- vatha, pitha, kapha.
these three is the root cause for unhealthy body. It is excellent for not
only for the physical body but for sub-conscious mind as well

3)Bhasthrika – Fellow breathing

Bhastrika is ‘inhale and exhale’ deeply and fatefully. Therefore, it is also
known as ‘deep breathing exercise’. This is the best breathing exercise for
lungs. It directly affects all respiratory systems of body and cures all lungs
related problems.
4) Chanting Meditation – Japa Manthra
By combing sound, breath and rhythm, Mantra meditation Channels the
flow of energy through the mind body circuit. By balancing the nervous
system, chanting regulates the chronic stress and tension, that is the
norm for many people in today’s hyper-stimulated lifestyle.
In the Hindu traditions that use of mantra in meditation as a regular part
of practice, we will face there is a mantra for everything – for every ill and
every challenge.
We can either repeat a “OM” is the mind to keep it simple or any favorite
mantra to keep you centered.
Saturday – Reading Yoga
This is all about learning the defiant of the asanas sutras and some yoga
related books. The class starts with reading on or two asanas from the
book.
“Myths of the Asanas”
-Alanna Kaivalya& Arjuna van der kooy
This book provider the background myths for about 30 asana, intended to
serve us as a inspirational guides that can enhance our yoga practice,
fueling in with a deeper, meditative quality.
 “Patanjali Yoga Sutra”
-pantajali
Yoga sutra as expounded by the sage patanjali maharishi comprises the
first and foremost scripture of yoga. There are 200 sutras the entire
science of yoga is clearly defined. It aims the necessary practices, the
obstacle you may meet along the path, their removal and precise
description of the result that will be obtained from such practices.

How to create a daily yoga practice?

If you want to be good at something you need to practice, you
have probably heard that before!
The same thought applies to your yoga practice. It is not just about
mastering asanas, yoga is an ancient practice that teaches us true
connection to our innerself.
Dedicating yourself to a daily practice of yoga will have a profound
effect on your physical, emotional and spiritual health. you may have
already read tones of articles about the benefits of yoga, but the true
benefits cannot be truly understood until you have a direct experience
with it
 Mat is your world. For me, stepping on the mat and actually
sticking around become a journey of self discovery through movement,
breath and meditation and this is how you can realistically get started.
Set realistic goals
When it comes to building any habit, it is important to set realistic
goals. If you’re committed to getting on your mat everyday, then specify
what that might look like. committing to a daily 1.5 hrs is likely too much
and you will find that it is easy for life to get in that way. Whatever you
can fit into your schedule is the key. so that you can actually stick to your
goal.
Remove barriers
There’s always an excuse to be made as to why you can’t do
something. So let’s switch up remaining the barriers. There are lots of
yoga shalas teaching around your place, it is always best to learn from a
guru.
Show Up
The choice you make to show up and be open to what comes is
often the hardest part. In yoga we refer to this as “TAPAS”. The TAPAS
(fire and discipline) keeps you dedicated.
So often we just don’t feel like getting into the mat and its days like
that, that day we need is the most one. Your practice might end up being
a 10 minutes meditation, followed by a 20 minutes savasana and that is
okay! You showed up, connected with yourself and gave your body what
it needs in that moment.
Document the process
Journalizing is a great tool that not only help you connect a little
deeper to yourself, but to keep track of your progress and more
importantly, how you feel. Take a few moments after or before each
practice to note down how you feel. It’s a great reference point for you to
look back on and will keep you motivated as you start to observe the
benefits.
 Be flexible
The flexibility gained in yoga is not just for your body it is also for
your mind. Dedication is one thing, but beating yourself is another!
Sometimes life just doesn’t go as per plan. Don’t be hard on yourself if
you miss your class time or slept in and don’t have the full amount of
time you’d like to have in order practice. May be your practice today is
only 5 minutes of breathing or as simple as taking few moments out of
your day to meditate. Being flexible to what you practice look like each
day will make it so much more sustainable for you to stick to and it won’t
cause unnecessary stress.
Taking yoga off the mat
You don’t need to be on your yoga mat to practice yoga. It is a daily
practice that you can take with you and invoke anytime, anywhere.
Taking conscious breaths while you navigate the stress of peak hour on
the way to you work counts, so does eating lunch in the park. Instead of
hunched over your desk while you aimlessly refresh your newsfeed. You
can take all the lessons thought on the mat and apply then to your
everyday life. This is afterall where the real yoga begins or happens.
Me-time
Especially if you’re a parent, or your job entails managing or looking
after others, it can be difficult to feel as though you have had anytime to
yourself that extra time in the morning is a way to show yourself that not
just that you care about yourself, but about others do. In order to give
own energy out in the world, it’s essential we have enough within us in
the first place. A morning yoga practice is a way to know you’ve done
something for yourself that day,whether it was for five minutes or an
hour.
Very your routine
Doing something new or in a new way forces you to pay attention.
You may not like it at the first but it forces you to focus as your brain and
body try to make sense of what is happening. your brain benefits from
variation.
Bringing newness to your practice or practicing in a “new” way can
change hundreds of millions of connection between the nerve cell in your
brain map. Your body needs variation. This is a fundamental and powerful
law of nature.
you can’t satisfy that by eating the same meal every day.
Same goes for what you do with your body.
Change your routine.

START NOW
A yoga practice has no-pre requests ; You don’t need to be flexible,
strong, skinny, vagan or any other stereotype attached to “yoga people”.
All you have to do is be you and let the practice do the rest. A yoga
practice is not about attaining the ability to perform impressive postures ,
it is not about standing upside down, or sitting in meditation for hours
and hours; it is all about finding out who you are beneath the bad habits
that have built up over line, the waving mind and acking body. It is all
about your authentic self.
As the saying goes “start from where you are, use what you have ,
Do what you can”.
SO WHAT DO I GET IF I PRACTICE DAILY.
Yoga benefits beyond the mat
Mindful Eating:
Being more aware of how your body feels carries over to mealtime
as you savor each bite or sip and notice how food smells, tastes and feels in
your mouth.
Weight Control:
Mindfulness developed through yoga can make you more sensitive
to use of hunger and fullness, which helps you to develop more positive
relationship with food.
Health Benefits of Yoga
Increased Flexibility
One of the best principal benefits of yoga in that is improves your
flexibility. This not only improves the quality of life but also reduces your risk
of injury when you exercise.
So, if you find that your body constantly feels stiff and inflexible
practicing yoga on a daily basis could be the answer.
Improved mental fitness
Unlike many form of exercise, yoga benefits your body and your mind
equally. You will find that when you practise yoga any stress that you are
experiencing must always and as a result you feel much calmer and more
relaxed.
With regular practise, this state of calmness and relaxation will become
natural and you will find that you become much happier person as result.
Healthier Blood flow
Studies have shown that practicing yoga regularly relaxes your blood
Vessels and enhances articulation. This not only helps lower blood pressure but
it also ensures all your muscles and vital organs have a constant supply of
oxygen.
Better posture
Another great thing about yoga is that it boosts your positive the slow,
controlled movements of yoga promotes proper spine alignment and help to
permanently strengthen and straighten your back. This improved posture
reduces back pain improves you breathing and circulation protects against
injury and much more.
Reduced risk of chronic disease
Yoga helps to fight chronic disease such as cancer, diabetes and heart
diseases are directly linked to stress and by practicing yoga regularly, you
naturally lower you stress levels. Finally, the enhanced blood flow that comes as
a result of practicing yoga improves your overall internal health.
Enhanced Fat loss
Yoga is not often credited for its fat burning properties. However, if you
choose the right type of yoga you can burn close to 600 calories per hour.
 Two of the most effective types for burning fat are Bikram/hot yoga (477
calories per hour) and vinyasa yoga/ flow yoga (594 calories per hour).
Improved Balance
Many yoga moves involves holing your body in positions which tests
your balance to the limit. As a result, your balance naturally improves with
regular practice of yoga
This improved balance enhances the coordination between your brain and
your muscles, increases your core stability and helps you isolate individual
muscles more effectively.
Better Breathing
Further benefit of yoga is that, it promotes deeper, more controlled
breathing. This opens up your chest, soothens, respiratory disorders (such as
Asthma and bronchitis), boots digestion and much more.
Reduced Soreness
Yoga relaxes your entire body and helps to loosen up your joints, muscles and
more. In addidion to this.,It promotes good positive and enhances circulation.
This has a soothing effect on you entire body and helps to alleviate chronic pain
and soreness.
Enhanced muscles strength and tone
One final benefit of yoga is that its strengthens and tones all the muscles in
your body without adding sizes, the dynamic nature of yoga also helps your
muscles to develop in balance with each other. And ensures that certain muscles
groups don’t get neglected in addition to this the way that yoga exercises target
your muscles helps to develop functional strength and endurance which make
performing day to day tasks such as grocery shopping and general lifting much
easier.
Considering the above information of why we need to practice yoga daily, its
health benefits, mental benefits, purposes, how to start up for practice and
motivation on practices. We can come to a conclusion that a different styles of
yoga is needed to fulfill and keep your on track.
 CREATIVITY
Now this plays a bigger role in sticking to your practice. With my
experience of yoga practice I have been driven through various methods and
styles of yoga.
It is quite interesting when you segregate your needs and moods to
match what style of yoga can be done. It can be done easily by allotting each
day with one type/style of yoga and picking up the important and auspicious
days of the month and practicing the style.
So here we go what styles can be done apart from daily practice.
Detox Yoga
The first and foremost is detox yoga – A detox doesn’t always mean a
rigorous diet, juice fast, or ingesting a combination of nauseating herbs, you can
detox through yoga too, with the practice that will leave you feeling cleaner on
the inside and more energetic on the outside.

Shiva Namaskar on pradosham

Pradosha is a bimonthly occasion on the thirteenth day of every
fortnight in Hindu calendar. It is a closely connected with the worship of Hind
god Shiva. The auspicious 3 hour period, 1.5 hours before and after the sunset is
one of the optimum time for worship of lord shiva.
The following are the sequences of asanas practiced with chanting shiva mantra
Japa Mantra
Mrityunjaya rudraya
neelakanthaya sambhave
amriteshaya sarvaya
mahadevayadhe namaha.

Mrityunjaya; Conqueror of Death, he who is above the bondage of body/

mind; he who is above Physical & Astral worlds
Rudraya: He who destroys the worlds at the end of time, so that the entire
universe can appear from nothing again
Neelakantaya: He whose neck is blue; Shiva drank blue poison (haalaahala) to
save the world; Blue is the color of omniscience, Omnipresence, Omnipotence
It is said to be the color of the Aura of the enlightened ones. Blue also
represents Vastness as in Sky,Ocean
Shambhave: The very source of happiness/ Bliss
Amriteshaya: The immortal one, Amrita= Ambrosia/ Nectar
 Chandra Namaskar on full moon- Poournami
Practicing moon salutation outdoor on full moon is very powerful practice, as
liner energy can be absorbed for healing, empowerment and intuitive energy.
The moon is cooling and luminous and these salutations are meant to celebrate
and promote all the magical gifts that the moon has to give.

Chandra Namaskar A

Chandra Namaskar B

Chandra Namaskar C
Japa Mantra
Kshira puthraya vidhmahe
Amirththvaya dheemahe
Tanno Chandra prachodayath
Kshira puthraya- Let me meditate on the son of milk
Amirththvaya dheemahe - Essence of nectar, give me higher intellect
Tanno Chandra prachodayath -And let moon God illuminate my mind

Prithivi Namaskar on No Moonday - Amavasya

Prithivi Namaskar is practised on no Moonday. Showing our
respect to elders and mother earth. If you are seeking of liberation or
dissolution, Amavasya is better.For those who are seeking absolute dissolution
Amavasya is great day to practice prithivi Namaskar. Amavasya mean no moon
day or new moonday whenever something or somebody becomes absent,
through the absence, their presence always becomes more powerful.

Japa mantra
Om, prithivyaee namaha
Bhoodeviyaee namaha
he first one is “ OM PRITHIVYAEE NAMAHA” and second one is “ OM
BHOODEVIYAEE NAMAHA” – both are directed to the Mother Earth. And
in every position of Prithivi Namaskar you will have to say these mantras
loudly. And saying these mantras loudly starts reaction in the certain way in
your breathing, which has a direct effect on your pranic force and your mentally
stability and your mind begins to open up.
 Suryanjali-108 times of surya namaskar
Practising sun salutation 108 times once in a month, on every 1 st of the
month gives a abudent energy to keep you more motivated for the following
weeks. A slow and steady rounds is done 108 times. The number also connects
the sun, moon, earth
The Surya Namaskar is appreciation in motion that is offered to the Sun.
It involves twelve yoga postures or asanas signifying the Sun’s cycles which run
at approximately twelve and a quarter years. If your system is invigorated, then
your cycle will be in harmony with the solar cycle. The Surya Namaskar helps
create this harmony between your physical cycles and that of the Sun’s. The
Surya Namaskar may be accompanied by chants called Sun Salutation
Mantras.

Japa Mantra
1 – Om Mithraya Namaha 7 – Om Hiranyagarbhaya Namaha
2- Om Ravaye Namaha 8- Om Marichaye Namaha
3- Om Suryaya Namaha 9- Om savitre Namaha
4- Om Bhanave Namaha 10 – Om Adithiya Namaha
5- Om Khagaye Namaha 11- Om Arakaya Namaha
6- Om Pushne Namaha 12- Om Bhaskaraya Namaha
 Socks Yoga
We all know that we should stretch. Moreover, it feels good but at times
it is too difficult to get into some poses. Perhaps your body doesn’t move well,
or may be it isn’t flexible. While using socks on legs and hands it is very easy to
get into the asana by engaging the pleasure and soothing of the stretch you add
more benefits to your flexibility.

Blind yoga
It is often assumed practicing yoga with your eyes closed leads to a
deeper relaxation. That it allows us to go little deeper into our practice and
therefore into ourselves. The poses that you have regularly practiced are done
here with eyes closed. While practicing this style you will fine tune your ability
to concentrate and focus. You actually shift in ward,You will remove obstacles
of judgments and competition that often come when you see others on their
yoga mats doing something that you may not do.
So finally we can say that daily sadhana of yoga given us the way to
practice in many creative ways .A simple chart for a month can be illustrated
and adding these creative elements to it we can be strongly motivated to
practice.
 JANUARY 2018
YOGA CALENDER

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5 6
Chandra 108 Core Stretch Prana Reading
namaskar times of strength yoga dhayana yoga
sun yoga kriya
salutation yoga
7 8 9 10 11 12 13
Blind Hydrate Dynamic Core Stretch Prana Reading
yoga your yoga strength yoga dhayana yoga
spine yoga kriya
yoga
14 15 16 17 18 19 20
Shiva Hydrate Prithvi Core Stretch Prana Reading
namaskar your namaskar strength yoga dhayana yoga
spine yoga kriya
yoga
21 22 23 24 25 26 27
Socks Hydrate Dynamic Core Stretch Prana Reading
yoga your yoga strength yoga dhayana yoga
spine yoga kriya
yoga
28 29 30 31
Detox Shiva Dynamic Chandra
yoga namaskar yoga namaskar
 CONCLUSION
‘PRATHIDHINAM YOGA’ – Daily sadhana was the first step to start with.
‘ABYASHA’- Practise, practise, practise, the more you practise it opens the
door for all physical, spiritual and mental upliftment.
‘CREATIVITY’- Child born through practice.
Summing it up finally the result is
Daily sadhana is the door for creativity.
Therefore, I love to end by saying

It is not just about creativity,

It is about the
Person you’re,
Becoming while you’re creating”.