Kirtan Yoga 05-08

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Gopal’s Fun School (GFS) Kirtan Yoga
Index
Age: 5 – 8 Yrs
Invocation Prayers
1) Standing:
A) Palm Tree Pose (Talasana)
B) Ekpadasana
C) Cone Pose (Konasana)
2) Sitting:
A) Mountain Pose (Parvatasana)
B) Cat Pose (Manjarasana)
C) Butterfly Pose (Bhadrasana)
3) Lying On Abdomen:
A) Snake Pose (Bhujangasana)
B) Locust Pose (Bhalabhasana)
4) Lying On Back:
A) Hastapadangushtasana
B) Leg Lock Pose (Pavan Muktasana)
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C) Supta Vakrasana
Pranayam: 1) Equal Breathing
Hare Krsna Hare Krsna Krsna Krsna Hare Hare / Hare Rama Hare Rama Rama Rama Hare Hare
Standing Pose
Asana No: 1a
PalmTREE
PALM Tree Pose
POSE
(Talasana)
(Talasana) Kirtan Yoga
Gopal’s Fun School (GFS)
TheThe
Asana Technique:
Asana Technique: Step : 1
1.1.SitStand erect,
on your feet and
knees 12 inches
toes onapart, hands by
the ground.
2.theKeep
sidethe
ofpalms
the body.on the floor in such a way that the dis-
tance
2. Keep between
neck and them is about
spine the same as that between the
straight.
3. Now while inhaling for 2 seconds, raise
shoulders.
3. Keep
boththeyour
distance
arms between
and heelsthe palms and the knees about
simultaneously.
theRetain
4. same this
as that between
position for the shoulders and the hips.
4 seconds.
4. The distance between the soles should be about the same
as that between
Releasingthe knees.the Asana:
5. Relax the muscles in the trunk region and let them go
1. Afterunder
down this brief standstill,
the force returnAttothe
of gravity. thesame
nor- time, let the
maland
neck position, by rotating
head curve backwardthe arm backward
as far as possible.
and downward
6. Curve the back up simultaneously
so that it shapes lowering
like an the
arch. Relax the
heels while exhaling for 2 seconds.
neck and hang the head down as shown in Fig.4
Releasing the Asana:

1. Keep the bottom of theof
Duration Practice:
toes on the ground.
Daily practice
2. Slowly 2 - 3 to
come back rounds of 2 – 4position
the original breaths.of sitting with
toes and knees on the ground. Step : 2
Common
DurationFaults :
of Practice:
1. Strain
Daily of any
practice 2 - sort on any
3 rounds ofpart of the
6 – 10 bodyeach.
breaths
Common Faults :
Corrections:
1. Using force for taking the trunk down.
2. 1.
Turning thebe
It should eyes upwards while taking the head up.
avoided.
Corrections:
Benefits:
1. The process of the trunk sagging down should be brought
1.down
Helpsslowly.
increasing height to a certain age.
2.2.Do not turn stretches
Vertically eyes upward.
the spine.
3. Teaches how to maintain a balanced state of
mind. Benefits:
1. The spine becomes flexible
4. Expands lungs and improves andtheir
healthy.
lung
2. It capacity.
improves the health of the organs in the torso.
3. It relieves the backache and neck ache resulting from over
work.
HARE KRISHNA
HARE KRISHNA HARE
HARE KRISHNA
KRISHNA KRISHNA
KRISHNA KRISHNA
KRISHNA HARE
HARE HARE
HARE //// HARE
HARE RAMA
RAMA HARE
HARE RAMA
RAMA RAMA
RAMA RAMA
RAMA HARE
HARE HARE
HARE
1
Standing Pose
Asana No: 1b
Ekpadasana Kirtan Yoga

The Asana
The Asana Technique:
Technique: Step : 1
1.1. Stand
Sit on your
erectknees and toes
with your feet on the ground.
together and
2.hands
Keepalongside
the palmsyour on the floor
body. in such a way that the dis-
tance between
2. Focus eyes at athempointis in
about
fronttheof same
you &as that between the
shoulders.
hands.
3.3. Place
Keep the rightdistance
foot onbetween
the linerthe sidepalms and the knees about
of the
the
leftsame
thighasnear
thatthebetween
groin. the
Joinshoulders
hands and the hips.
4. The
neardistance
the chestbetween
bone. the soles should be about the same
as that between
4. Repeat the knees.
with another leg.
downReleasing
under the force theof Asana:
gravity. At the same time, let the: 2
Step
neck and head curve backward as far as possible.
1. Slowly
6. Curve the bring
backdown
up sothe legit in
that the nor-
shapes like an arch. Relax the
mal standing position.
neck and hang the head down as shown in Fig.4
2. Release your arms and bring them by
the side of your body.
1. Keep the bottom of the toes on the ground.
2. Slowly Duration
come backof Practice:
to the original position of sitting with
Daily practice
toes and knees2 -on3 the
rounds of 2 – 4
ground.
breaths.
Duration of Practice:
Common
Daily practice Faults
2 - 3 rounds of 6 –: 10 breaths each.
1. Leaning the body on one side. Step : 3
2. Keeping the joined hands above
Common the :
Faults
1. Using force for taking the trunk down.
chest bone
2. Turning the eyes upwards while taking the head up.
Corrections:
Corrections:
1. Try to maintain balance.
2. The joined hands should be exactly at
down slowly.
the chest bone.

2. Do not turn eyes upward.
Benefits:
Benefits:
1. The spinethe
1. Relaxes becomes
musclesflexible
of the and
leg. healthy.
2. It improves
2. Helps nervethe health of the organs in the torso.
control.
3. It relieves
3. Helps the backache and neck ache resulting from over
concentration.
work. to maintain balance.
4. Teaches
HARE KRISHNA HARE KRISHNA KRISHNA KRISHNA HARE HARE // HARE RAMA HARE RAMA RAMA RAMA HARE HARE
2
Standing Pose
Asana No: 1c
Cone Pose
Kirtan Yoga
(Konasana)
Step : 1
TheTechnique:
The Asana Asana Technique:
1. Sit on erect
1. Stand your with
kneesthe
and toes2 on
feet, feetthe ground.
apart
and
2. Keep the palms on the floor in such a way that the dis-
parallel.
tance between
2. Raise right armthem
above is the
aboutheadthetouch-
same as that between the
shoulders.
ing the ear.
3. Keep the distance
3. Bend sideward between
to left whilethe palms and the knees about
inhaling,
the same
right arm as that between
parallel the shoulders and the hips.
to the ground.
4. The distance
4. Slide left handbetween
towardsthe thesoles should be about the same
left ankle.
as that between
5. Repeat the knees.
on the other side.
down under the force of gravity. At the same time, letStep the: 2
6. Curve the back
1. Straighten your up so that
body; bringit your
shapes like an arch. Relax the
neck and
raised armhang the head down as shown in Fig.4
down.
2. Slide your hand back in the standing
position. Releasing the Asana:
1. Keep the bottom of the toes on the ground.
2. Slowly come back to the original position of sitting with
toesDuration
and knees onofthe Practice:
ground.
Daily practice 2 - 3 rounds of 2 – 4
breaths. Duration of Practice:
Step : 3
Daily practice 2 - 3 rounds of 6 – 10 breaths each.
Common Faults :
1. Not touching theCommon
raised arm toFaults
the :
1.
ear.Using force for taking the trunk down.
Leaning the
2. Turning forward while bending
eyes upwards while taking the head up.
Corrections:
Corrections:
1. down
Raisedslowly.
arm should touch the ear.
2. This should
Do not be avoided.
turn eyes upward.
Benefits:
Benefits:
1. The spine becomes flexible and healthy.
1. Reduces
2. It improvesmuscular pain.of the organs in the torso.
the health
2. Maintains
3. It relieves flexibility
the backacheof waist.
and neck ache resulting from over
3. Causes
work. lateral stretch of the spine.
3
Sitting Pose
Asana No: 2a
Mountain Pose Kirtan Yoga
(Parvatasana)

The Asana
Technique:
1. Sit on your knees and toes on the ground.
1. Sit cross legged on the floor. Hands should be Step : 1
2. Keep the palms on the floor in such a way that the dis-
on the side of the body.
tance between them is about the same as that between the
2. While inhaling for 2 seconds, raise both the
shoulders.
hands simultaneously upwards above the head,
3. Keep the distance between the palms and the knees about
palms forming a namaskar position.
the same as that between the shoulders and the hips.
3. Keep the elbows straight and palms joint.
4. Keep the arms close to the respective ears.
as that between the knees.
Keep entire body erect.
5. Pull the abdomen slightly inside, maintain the
down under the force of gravity. At the same time, let the
position while holding the breath for 4 seconds
6. Curve the back up so that it shapes like an arch. Relax the
neck andReleasing
hang the head the Asana:
down as shown in Fig.4
1. Now while exhaling, slowly bring the arms
down by the side of the body.the Asana:
Releasing
2. Come backbottom
1. Keep the to the of
normal sitting
the toes position.
on the ground.
2. Slowly come back to the original position of sitting with
toes andDuration
knees on theof Practice:
ground.
Daily practice 2 - 3 rounds of 2 – 4 breaths. Step : 2
Common
Daily practice 2 - 3 roundsFaults : breaths each.
of 6 – 10
1. Raised hands are bent at the elbow
2. Tendency of upper body to lean
Common forward:
Faults
3.1.Not keeping
Using force the palms together
for taking the trunkwhen
down.the
2.hands arethe
Turning stretched up
eyes upwards while taking the head up.
Corrections:
Corrections:
1.
1. Hands shouldofnot
The process thebetrunk
bentsagging
at the elbow.
down should be brought
2. The spine should
down slowly. be kept straight
3.
2. Do notshould
Palms be kept
turn eyes together right from the
upward.
root to the tip of the finger.
Benefits:
1. The spine becomes Benefits:
flexible and healthy.
1. Stretches all the
2. It improves abdomen
health and pelvic
of the muscles.
organs in the torso.
2. Straightens thebackache
3. It relieves the muscles ofandtheneck
back.
ache resulting from over
3. Improves
work. the shape of the body.
4
Sitting Pose
Asana No: 2b
Cat Pose Kirtan Yoga
(Manjarasana)

The
The Asana
Asana Technique:
Technique:
1. Sit
1. Siton
onyour
yourknees
kneesand and toes
toes on onthethe ground.
ground. Step : 1
2.2. Keep
Keepthe thepalms
palmsonon thethefloor in such
floor in sucha way
a waythatthat
the the dis-
distance betweenthem
tance between themisisabout
about thethe same
same as asthat
thatbe-between the
tween the
shoulders. shoulders.
3.
3. Keepthe
Keep thedistance
distancebetween
between thethe
palms
palmsandand
the knees
the knees about
about
the same as that between the shoulders and thethe
the same as that between the shoulders and hips.
hips.
4. The distance between the soles should be about the
as that between the knees.
same as that between the knees.
5. Relax
5. Relaxthethemuscles
musclesinin thethe trunk
trunk region
region andand let them
let them go go
downunder
down underthetheforce
force ofof gravity.
gravity. At Atthethe
same same
time,time,
let let the
neck
the andand
neck head
headcurve
curvebackward
backwardas asfar
far as
as possible.
possible.
6. Curve
6. Curvethe theback
backupupsosothatthat it shapes
it shapes likelike an arch.
an arch. Relax Relax the
neck
the andand
neck hang
hangthethehead
headdown downasasshown
shown in in Fig.4
Fig.4
Releasing thethe
Releasing Asana:
Asana:
1. Keepthe
1. Keep thebottom
bottomofofthethe toes
toes onon
thethe ground.
ground.
2. Slowly
2. Slowlycome
comeback
backtotothethe
original position
original of sitting
position of sitting with
with
toes toes
and and knees
knees on the
on the ground.
ground.
Duration of of
Duration Practice:
Practice: Step : 2
Daily
Dailypractice
practice2 2- 3- 3rounds of of
rounds 6 –610 breaths
– 10 each.
breaths each.
Common Faults
Common : :
Faults
1.
1. Using
Usingforce
forcefor
fortaking thethe
taking trunk down.
trunk down.
2.
2. Turning
Turningthe
theeyes
eyesupwards
upwardswhile taking
while the the
taking headhead
up. up.
Corrections:
Corrections:
1.
1.The
Theprocess
processofofthethe
trunk sagging
trunk down
sagging should
down be be brought
should
brought down slowly.
down slowly.
2.
2. Do not turneyes
Do not turn eyes upward.
upward.
Benefits:
Benefits:
1. Thespine
1. The spinebecomes
becomesflexible
flexibleandand healthy.
healthy.
2. It
2. It improves
improvesthethehealth
healthofof
thethe
organs in the
organs torso.
in the torso.
3. It
3. It relieves
relievesthe
thebackache
backache and
andneck ache
neck resulting
ache fromfrom over
resulting
over
work. work.
5
sitting pose
Asana No: 2c
Butterfly Pose Kirtan Yoga
(Bhadrasana)
1. Sit on the floor with legs fully stretched.
Step : 1
2. Keeping the feet in contact with the floor, draw
them near the body.
3. While inhaling 2 seconds, join the soles of feet to-
gether, the toes pointing outwards and heels touch-
ing the perineum.
4. Lock the hands over the feet.
5. Flap both your legs like the wings of a butterfly.

1. Release the joint soles of the feet and sit in the
normal position.
Daily practice 2 - 3 rounds of 2 – 4 breaths. Step : 2
Common Faults :
1. Forcing to join the soles together.
2. Flapping the legs too fast.
Corrections:
1. This should be consciously avoided.
2. Flapping of the legs should be in rhythm.
Benefits:
1. Aids in extreme stretching of the superficial and
deep muscles of the inner side of the thighs and
pelvis.
6
Lying on abdomen
Asana No: 3a
Snake Pose Kirtan Yoga
(Bhujangasana)
1. Lie on the stomach with legs pointing out, heels Step : 1
together.
2. Place palms on the floor at the side of the chest.
3. Lift head and shoulders backwards without ap-
plying pressure on the palms while inhaling for
2 seconds.
4. Retain the asana position for 4 seconds

1. Breathe out for 2 seconds and bring down your Step : 2
head and shoulders on the floor.
2. Stretch the arms full length by the side of the
body as in the starting position.
Daily practice 2 - 3 rounds of 2-4 breaths each.
Common Faults :
1. Raising the body forcibly and balancing the up-
per body on the hands. Step : 3
2. Raising up of pupils or eyebrows while raising
the head.
Corrections:
1. Avoid this as it will defeat the purpose of this
asana.
2. Try to avoid this consciously.
Benefits:
1. Keeps the spine supple and flexible.
2. Feeling of confidence.
3. Stimulates appetite and eliminates constipation.
7
Lying on abdomen
Asana No: 3b
Locust Pose Kirtan Yoga
(Bhalabhasana)
1. Lie on your abdomen keeping arms along-
side of the body.
2. Now place your arms under your thighs.
3. While exhaling for 2 seconds lift both the
legs up as far as possible without bending
the knees.
4. Retain in this position for 4 seconds.
Step : 1

1. Relax the muscles of the waist and thigh, in-
hale 2 seconds and slowly bring down both
the legs on the floor.
Daily practice 2 - 3 rounds of 2-4 breaths
each.
Common Faults :
1. There is a tendency to fold the legs at the
knees and over-stretching of the toes.
2. While taking the legs higher and higher the
Step : 2
head is raised up unknowingly
Corrections:
1. Consciously check these tendencies.
2. This should be avoided.
Benefits:
1. Good for lower back exercise.
2. Reduces the flabbiness of the thighs.
3. Strengthens the abdominal muscles.
4. Relieves the indigestion, feeling of heavi-
ness after meals, gas troubles, etc
8
Lying on back
Asana No: 4a
Hastapadangushtasana Kirtan Yoga

The Asana Technique: Step : 1
1. Lie down flat with the feet straight on the
floor.
2. Exhaling, raise the right leg and right arm
at right angles simultaneously
3. Now try holding the toe of the leg with
your hand.
4. Repeat the same with your left leg.

1. Release your toe and bring down the legs
Step : 2
to the starting position
2. Hands by the side of your body.
Daily practice 2 - 3 rounds of 2 – 4 breaths.
Common Faults :
1. Bending the knee while stretching the leg
up.
2. Not maintaining a 90 degree angle.
Step : 3
Corrections:
1. Try to stretch you leg straight.
2. Maintain the required angle.
Benefits:
1. Improves the circulation in the extremi-
ties.
2. Strengthens the abdominal muscles.
3. Gently massages the internal abdominal
organs.
9
Lying on back
Asana No: 4b
Leg Lock Pose Kirtan Yoga
(Pavan Muktasana)

The Asana Technique: Step : 1
1. Lie down on the back with the legs together and
the hands by the side of the body, palms facing
the floor.
2. While inhaling raise the legs slowly at about 20-
30cms above the floor to make an angle.
3. Now, while exhaling fold the legs at the knees
and bring the knees to the chest.
4. Clasp both the hands with fingers interlocked aver
both the knees, pull to a knee-chest position.

1. Unfold the hands and bring them to their earlier
position.
Step : 2
2. Inhaling, straighten both the legs.
3. Exhaling, slowly bring both the legs down and
place them on the floor.
Practice 3-5 rounds maintaining the final posture for
3-10 breaths.
Common Faults :
1. Holding of breath while pressing the folded legs
against the chest and taking the head up.
Corrections: Step : 3
1. Ensure that breathing goes on in its natural
rhythm.
Benefits:
1. Corrects chronic constipation, flabby abdomen and
sub-normal function of the abdominal viscera and
pelvic organs.
2. Energizes the digestive and excretory systems and
makes them more efficient.
3. Relieves gastric troubles.
10
Lying on back
Asana No: 4c
Supta Vakrasana Kirtan Yoga

1. Lie on the back with your legs together and the
hands in ‘T’ position. Step : 1
2. Bend your legs at the knee and keep them togeth-
er next to the hips.
3. Exhale and allow the legs to gently drop to the
right side, twisting the spine from the waist. Si-
multaneously turn the head to the left side.
4. Inhale and come in the center and repeat the same
on the left side.

1. Come in the center, unbend the folded knees,
stretch your legs. Step : 2
2. Bring the arms back by the side of your body.
Daily practice 2 - 3 rounds of 2 – 4 breaths.
Common Faults :
1. There is a tendency to use force while twisting.
Corrections: Step : 3
1. Perform the posture only within your capacity.

Benefits:
1. Flexibility of the neck and the pelvic region in-
creases.
2. Reduces the flabbiness of the waist.
3. Releases stress from the shoulder and neck re-
gion.
4. Tones the abdominal organs.
11
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Kirtan Yoga 05-08

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Pranayam: 1) Equal Breathing

Releasing the Asana:

Ekpadasana Kirtan Yoga

Gopal’s Fun School (GFS)

the chest bone.

Gopal’s Fun School (GFS)

Gopal’s Fun School (GFS)

Releasing the Asana:

Releasing the Asana:

Releasing the Asana:

Hastapadangushtasana Kirtan Yoga

Gopal’s Fun School (GFS)

Releasing the Asana:

Gopal’s Fun School (GFS)

Releasing the Asana:

Supta Vakrasana Kirtan Yoga

Gopal’s Fun School (GFS)

Releasing the Asana:

1. Perform the posture only within your capacity.

OLor d,thisma teri

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