Sunday, July 20, 2014
Katiasana (Twist in Knee Stand Pose)
This
asana is very beneficial to the waist and the abdomen. It is a bit difficult to
practise but with continuous and regular practise, one will be able to practise
it with ease.
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Procedure for Katiasana (Twist
in Knee Stand Pose):
- Lie flat on the back.
- Raise both the leg up.
- Now hold the left toe with the left hand and the right toe with the right hand. Then straighten both the legs.
- Inhale deeply.
- The head and the waist should be firmly attached to the floor.
- Remain in this position for about ten seconds and then revert to the original position.
- In the beginning, practise this asana four times daily.
- Later, it can be practise six times a day.
Advantages of Katiasana (Twist
in Knee Stand Pose):
- This asana cure all the diseases of the waist.
- It stimulates the blood circulation in the heart, purifies the blood and prevents heart-troubles.
- It strengthens the lungs and the shoulders.
- It is a sure remedy for colic pain.
Therapeutics:
- Digestive disorders
- Constipation
- Backache
- Weight Loss
- Asthma
- Colic Pain
Matsyasana (Fish Pose)
This
asana is known as Matsyasana because in this asana, with the help of Plavini
Pranayama, one can float on the surface of water, like a fish. ‘Matsya’ is the
Sanskrit word for fish. This asana is not very difficult to perform. Some practice will enable one to perform this asana easily. This asana is very
useful for concentration, meditation and self-realization. There are three
techniques to perform this asana.
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Procedure for Matsyasana (Fish
Pose):
Technique-I:
- Lie on the back.
- Start with the Padmasana pose with the right leg on the left thigh and the left leg on the right thigh.
- Lock the forearms and rest your head on them.
- Breathe normally.
- This is the first technique of practise Matsyasana.
Technique-II:
- Sit in Padmasana and then lie flat on the back.
- Hold the left toe with the right hand and the right toe with the left hand.
Technique-III:
- Sit in Padmasana and lie flat on the back.
- Slide the head backwards in such a way that the crown of the head and the hips would support the body.
- Between the head and the hips, an arch is formed similar to a bridge.
- Now stretch your arms forward and hold the toes with the fingers.
- In this technique, the neck is pulled in such a way that it gives the body the shape of an arch.
- Fat persons having bulky muscles of their legs can perform this asana instead of practice Padmasana.
- First practise Padmasana. Then practise Matsyasana.
- This asana should be done foe ten seconds at the beginning.
- Increase the time gradually.
- At the time of the completion of the asana, loosen the head with the help of the hands. Sit and practise Padmasana.
Advantages of Matsyasana (Fish
Pose):
- The stiffness in the neck-muscles and the dullness around the throat-muscles caused by Sarvangasana can be alleviated by practicing Matsyasana immediately after performing Sarvangasana.
- It stimulates the facial nerves and blood vessels thus brighten up the face.
- The windpipe and the sound box remain open while practicing this asana. This induces deep breathing.
- It activates the spine column and the muscles of the back.
- This exercise enlarges the thoracic cage ad allows deeper breathing. It tones up the digestive system.
- This asana is beneficial to those suffering from asthma. It removes the disorders of the entire respiratory system.
Therapeutics:
- GI disorders
- Digestive disorders
- Constipation
- Backache
- Weight Loss
- Asthma
- Rheumatism
Suptabhadrasana (Sleeping Butterfly Pose)
This
asana is also called ‘Suptagorakshasana’. Japa, Pranayama, Dhyana (Meditation)
and other activities can be performed easily in this asana. This can be
performed in two different postures.
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Procedure for Suptabhadrasana
(Sleeping Butterfly Pose):
Technique-I:
- Bend the right leg at the knee and join the heel in front of the right side of the genitals.
- Similarly, bend the left leg at the knee and join the heel in front of the left side of the genitals.
- Let the soles touch each other.
- Then lie flat on the back.
- Now, lie in such a way as the heels do not touch the part close to the genitals. While performing this exercise, the soles of both the feet should be in constant touch with each other.
- Now, spread the arms sideways and place the hands on the thighs and press them down quite gently.
- Both the arms should remain straight.
- Do this exercise for thirty seconds in the beginning and gradually increases the time to maximum of fifteen minutes.
Technique-II:
- First practise Suptabhadrasana as shown in Technique-I.
- Then close hands by interlocking the fingers of both the hands.
- Raise the head, the neck and the shoulders.
- Slide the interlocked hand over loses and stretch the heels pressing the thighs. Now, straighten both the hands and allow the body to relax.
- Those who fined ‘Baddhahastapadmasana’ difficult to perform should practise this asana.
- Practise this asana for thirty seconds at the beginning. Gradually, increase the time to maximum of three minutes.
Advantages of Suptabhadrasana
(Sleeping Butterfly Pose):
- This asana stimulates the blood circulation with the result that the internal glands function properly.
- It strengthens the heart. The heart beats normally even if one works strenuously.
- As the spine remains erect in this asana, the activities like Japa, Pranayama, Meditation, etc. can be done easily.
- It sublimates Kundalini Shakti.
- As this asana makes every system of the body much more active, the body becomes healthy and the mind cheerful.
- The second technique of Suptabhadrasana strengthens the joints and the muscles of the arms and the legs.
- This asana is of the same category of Padmasana, Matsyasana and Padmadolasana, so it has all the benefits of those asanas. It can cure all such diseases as are cured by the asanas mentioned above.
Therapeutics:
- Backache
- Weight Loss
- Asthma
- Rheumatism
- Constipation
- GI disorders
- Digestive disorders
Tolangulasana (Scale Pose)
When
this asana is performed, the body takes the shape of scales. So it is called
Tolangulasana.
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Procedure for Tolangulasana
(Scale Pose):
- Lie with the foot-lock as in Padmasana.
- Place your hands, palms upward, under the middle part of the hips.
- If it is difficult to place the palms under the hips, lift the body up with the help of the elbows and rest.
- Thus, the body will remain supported on the elbows and the hips.
- Hold the breath as long as possible.
- Then exhale slowly.
- Keep the eyes open and the body stretched.
- Breathe normally.
- Bend the neck forward and fix the eyes on the navel.
- Retain the posture for half a minute to begin with, and progressively, but quite slowly, increase the duration maximum to three minutes depending on individual age, strength and benefits desired.
- Practice this asana five to ten times.
Advantages of Tolangulasana
(Scale Pose):
- This asana relieves foul gases accumulated in the stomach.
- This asana makes the vertebral column elastic and flexible.
- The abdominal tension pushes down all fecal matter to the end of the passage of the colon.
- It stimulates blood circulation in the muscles and the nerves of the arms and the hands which are incidentally tones up and strengthened.
- It increases the elasticity of the spine and tones up the nervous system.
- It strengthens and enlarges the rib-box.
- It cures diseases such as constipation, dysentery, asthma, tuberculosis and diabetes.
- It cures the swelling in the thighs and strengthens the loins.
- The constant practice of this asana improves the functioning of the sound box and brings melody to the voice. It improves the eyesight.
- One experiences the fresh flow of energy and vitality in the arms and the shoulders.
Therapeutics:
- Diabetes
- Weight Loss
- Backache
- Rheumatism
- Constipation
- Dysentery
- GI disorders
- Digestive disorders
- Asthma
- Varicose veins
Uttanapadasana (The Raised Leg Pose)
This
asana is very useful for removing the excess fat of the body. It is like
Ekapada Uttanasana with the variation that in Uttanapadasana both the legs are
to be lifted and lowered together.
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Procedure for Uttanapadasana
(The Raised Leg Pose):
- Lie flat on the back.
- Keep the arms by the side of body.
- Keep the heels and the feet together. Inhale slowly.
- Then lift the legs up slowly.
- Retain this position for six to eight seconds.
- Hold the breath.
- Bring the leg slowly down on the floor.
- Exhale.
- Take rest for six to eight seconds and repeat the same.
- In the beginning, practise this asana four times a day and gradually increase it to five or six times a day.
Advantages of Uttanapadasana
(The Raised Leg Pose):
- This asana gives sufficient exercise to every muscle of the abdomen. The abdominal muscles are strengthened and the digestive system functions efficiently.
- This asana reduces the fat in the body.
- It tones up the pancreas and alleviates indigestion and constipation.
- This asana is beneficial to those who suffer from backache and pain of the loins and thighs. Moreover, it is a boon to those who suffer from the discomfort caused by intestinal worms.
- It rejuvenates the spinal nerves and the brain cells, strengthens the muscles and activates them.
- This asana is a good remedy for piles in the initial stage.
- This asana cures hiccough, pain in the thighs, belching, constipation and helps expelling the wind at the anus.
- It is an introduction to Sarvangasana.
Therapeutics:
- Weight Loss
- Backache
- Rheumatism
- Asthma
- Constipation
- GI disorders
- Digestive disorders
- Varicose veins
Ekapada Uttanasana (Standing Splits Pose)
This
asana gives sufficient exercise to the abdominal muscles. This asana is to be
performed with one leg at a time and then changing it to other leg.
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Procedure
for Ekapada Uttanasana (Standing Splits Pose):
- Lie on the back. Keep the heels together.
- Put the hands on the floor by the side of the body.
- Stretch one of the feet forward and loosen the other leg.
- Inhale slowly. Slowly lift the tight leg up. Hold the breath.
- Remain in this position for six to eight seconds.
- Then slowly lower the leg without jerk and exhale.
- Take rest for six to eight seconds and practice this exercise with the other leg.
- In the beginning, this asana should be practiced four times with each leg. After practice, on can practice this asana six times with each leg.
- This asana being easy should be performed regularly be a student of Yoga.
Advantages of Ekapada
Uttanasana (Standing Splits Pose):
- This asana relieves stomach pain and tones up the liver, the spleen and the kidneys.
- It reduces abdominal obesity.
- It removes swelling in the legs, tones up the blood circulation in the legs and relives pain in the knees and the lower parts of the legs.
- It relieves pain during in the menstrual periods.
- It cures indigestion, gas-trouble and intestinal disorders.
- It has a beneficial effect on the upper part of the body (thorax). It strengthens the lungs.
Therapeutics:
- Weight Loss
- Constipation
- Asthma
- Backache
- GI disorders
- Rheumatism
- Varicose veins
- Digestive disorders
Setu Bandhasana (Bridge Pose)
Setu
means bridge; bandha means formation or construction. In this asana, the body
is arched as if to form a bridge. So this asana is called Setu Bandhasana. This
asana is very easy to practice. Persons of any age can practice this asana.
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Procedure for Setu Bandhasana (Bridge Pose):
- Lie on the back. Bend both the knees.
- Raise the loins and the thighs upward.
- Keep the back of the head, the neck and the shoulders firmly on the floor. Breathe normally. Remain in this position for six to eight seconds.
- Then take some rest and repeat the exercise.
- Practise this exercise four times a day in the beginning. Later, practise it six times a day.
Advantages of Setu Bandhasana
(Bridge Pose):
- This asana cures the diseases of the loins and the thighs.
- It gives exercise to the shoulders, the neck, the elbows and the hands. The constant practise of this asana strengthens these parts of the body.
- It expels excess of gases and cures indigestion.
- This asana makes the spine flexible and active.
Therapeutics:
- Weight Loss
- Constipation
- Backache
- Rheumatism
- Varicose veins
- Digestive disorders
Pavanamuktasana (Wind-Relieving Yoga Pose)
As
its name suggests, this asana gives relief from excess wind in the belly. This
asana can be performed by raising one leg or both the legs.
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Procedure for Pavanamuktasana
(Wind-Relieving Yoga Pose):
- Lie flat on the back. Keep the heels of both the legs together.
- Inhale deeply and bend the right knee towards stomach and hold it with both hands.
- Raise the head above the ground and bring the chin closer to knee so that it touches knee-cap.
- Exhale and press the muscles of the right abdomen with right thigh.
- Keep the stomach pressed till the breath is suspended. This asana is called ‘Dakshina Pavanamuktasana’.
- If this asana is performed with the left leg, it is called ‘Vama Pavanamuktasana’. Practice this exercise with both the leg together. This is called ‘Purna Pavanamuktasana’.
- While holding the legs with both the hands, exhale and control the breathing. Then slowly begin inhaling while stretching the legs out. (Women are advised not to practice this asana after conception).
Advantages of Pavanamuktasana
(Wind-Relieving Yoga Pose):
- Pavanamuktasana is the best natural way to get rid of foul gases.
- It prevents heart-trouble and improves the working of the lungs.
- It reduces obesity of the body and the fat around the abdomen.
- This asana cures diseases such as gas, constipation, the disorders of the uterus, intestinal worms, appendix, rheumatism, piles, blood-impurities, windiness in the stomach, etc.
Therapeutics:
- Weight Loss
- Constipation
- Backache
- Asthma
- Rheumatism
- Reproductive problems
- Varicose veins
- Prevention of cough and colds
Viparitakarani Mudra or Vilomasana (The Inverted Posture)
Mudras
are the developed from of asanas. Holding the body in particular postures in
order to control the sense organs is of prime importance in asanas, whereas in
Mudras, main thrust is given on Prana, the root of human life. Our scriptures
speak very high about the achievement of Mudras in the world. He who practices
them only for a period of three hours every day conquers time.
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Procedure for Viparitakarani
Mudra or Vilomasana (The Inverted Posture):
- Lie flat on the back and inhale as in complete Yogic breathing.
- Exhale and raise the legs and hips with the help of the arms and hold the hips in the hands so that the body is supported on the elbows. Gaze at the toes.
- This exercise is called Viparitakarani because, when practiced, the body takes up an inverted position.
- Some people consider Shirshasana to be ‘Viparitakarani Mudra’.
- In the beginning, this posture should be maintained for a minute only.
- Increases the time to ten minutes - a limit to be attained gradually.
- This asana prevents the formation of wrinkles on the face. It slackens the process in which black hair begins to turn into white hair.
- It makes the eyes brighter.
- It makes the swelling (edema) in the leg. It cures elephantiasis if it is in the initial stage.
- It kindles gastric fire.
- It makes the voice sweet and melodious.
- It cures goiter.
- It cures derma tic diseases such as abscess, pimples, and eczema.
- The body becomes charming, active and strong. This asana nourishes all the nervous centers of the brain. It strengthens and brightens up the sense organs.
- This asana is beneficial to all men, women and children.
- Headache
- Weight Loss
- Insomnia
- Sinusitis
- Thyroid disorders
- Backache
- Asthma
- Reproductive problems
- Varicose veins
- Prevention of cough and colds
- Diabetes
Yoga Asanas on Sitting Positions
Monday, July 7, 2014
Halasana (Plough Pose)
This posture also, like Sarvangasana, helps to manage hormones within the body.
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Procedure
for Halasana (Plough Pose):
- Lie flat on your back with knees bent, feet flat on ground, legs together; arms are stretched alongside the body, palms press into the ground.
- Bring knees in toward chest.
- Extend legs back over your head that the balls of the feet come back to ground behind you.
- Clasp the hands along in front of you and straighten arms on ground.
- Hold for three to five breaths.
- Bend the knees, inserting the proper knee next to the proper ear and also the left knee next to the left ear.
- Release hands and sweep them out and up, therefore hands rest next to feet, palms up.
- Hold for three to five breaths.
- Slowly roll the shoulders and back off to the mat, till hips and feet return to ground in their original position.
Advantages
of Halasana (Plough Pose):
- Massages the abdominal organs
- Calms the brain
- Reduces stress and fatigue
- Helps relieve the symptoms of menopause
- Makes the spine flexible, creates energy, and blood of the muscles of the rear
- Aids the functioning of the thyroid and thymus glands so serving to retain the individual's young physical characteristics for an extended period
Therapeutics:
- Headache
- Weight Loss
- Backache
- Infertility
- Insomnia
- Sinusitis
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