2 Essential Elements of Safe Yoga Practice (Yoga Teacher Training Journal 5)

Pratikriya Sutra

The word pratika means “to be” or “to exist”. Pratikriyasana is one of the most basic and fundamental poses in any yoga practice.

It’s not just a pose; it’s a state of being. Pratikriyasana is like breathing. You are inhaling and exhaling while maintaining your balance and stability through the posture. The pose is a way of relaxing the body, which helps with relaxation and stress reduction.

In addition to its health benefits, pratikriyasana promotes good posture. Good posture improves the body’s ability to absorb energy from the environment.

Properly maintained proper posture is essential for all aspects of life including physical well-being, mental clarity and spiritual growth.

It is also important to note that pratikriyasana strengthens the spine and reduces back pain.

How to do Pratikriyasana?

1. Sit comfortably on the floor with your feet flat on the ground.

Your knees should be slightly bent and your toes pointed outwards. Keep your chest up and keep your shoulders relaxed.

Relaxing the neck muscles will allow you to maintain a stable spine throughout the pose. Hold for 30 seconds and then repeat 10 times on each side.

2. Sit in the same position as step 1 and bring your knees in towards your chest while your feet remain flat to the ground.

Make sure both of your arms are wrapped around the top of your legs. Hold this pose for 15 to 30 seconds before releasing it.

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Hold for another 15 to 30 seconds on the other side. Repeat this process at least 10 times for each side.

3. From the second position, move into the first position and hold for 15 to 30 seconds.

Release the knees and then bring them back in towards the chest. Hold for 15 to 30 seconds and then release the pose.

Hold for another 15 to 30 seconds before repeating the process at least 10 times.

4. Sit with your knees bent and your feet flat on the ground.

Try to keep your knees together while keeping your toes pointed outwards. Hold for 15 to 30 seconds and then repeat the process at least 10 times.

5. Place a thick pillow or rolled up towel on a carpeted floor.

Kneel down slowly on both knees and find your center of balance. Try to keep your back straight and hold this position for 15 to 30 seconds.

Release and repeat the process at least 10 times.

The last exercise is very easy and can be combined with the first one.

2 Essential Elements of Safe Yoga Practice (Yoga Teacher Training Journal 5) - gym fit workout

Yoga studio classes are a great way to learn basic yoga poses like pratikriyasana. If you’re interested in learning basic poses, it’s a good idea to sign up for a yoga class with an experienced teacher.

It’s also a great way to meet new people who have similar interests and goals.

It’s a good idea to keep your body supple and flexible as you get older. Practicing pratikriyasana can not only keep your mind and body alert, but it can also improve your flexibility and better prepare you for other poses and positions.

These exercises are simple enough that anyone can do them no matter what your age or fitness level. It’s also a great routine to do in the morning to start your day or right before bedtime.

If you’re looking for a way to improve your mind and body, pratikriyasana is an excellent start.

Sources & references used in this article:

The differences between yoga teacher training and yoga therapist training and the distinction between yoga teaching and yoga therapy by J Kepner, NJ Devi, J Le Page, L Le Page… – … journal of yoga …, 2014 – iaytjournals.org

Trauma-sensitive yoga: Principles, practice, and research by D Emerson, R Sharma, S Chaudhry… – … Journal of Yoga Therapy, 2009 – iaytjournals.org

Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part II—Clinical Applications and Guidelines by RP Brown, PL Gerbarg – Journal of Alternative & Complementary …, 2005 – liebertpub.com

Five essential elements of immediate and mid–term mass trauma intervention: Empirical evidence by SE Hobfoll, P Watson, CC Bell, RA Bryant… – Psychiatry …, 2007 – Guilford Press

Yoga and mindfulness: Clinical aspects of an ancient mind/body practice by P Salmon, E Lush, M Jablonski, SE Sephton – … and behavioral practice, 2009 – Elsevier

The practicability and relevance of developing a yoga intervention for mental health consumers: A qualitative study by N Snaith, P Rasmussen, T Schultz… – International Journal of …, 2020 – Wiley Online Library