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Sunday, July 20, 2014

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. 

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


             Yoga Asanas on Sitting Positions
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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.

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
         
             Yoga Asanas on Sitting Positions
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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.

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.
Advantages of Viparitakarani Mudra or Vilomasana (The Inverted Posture):
  • 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.
Therapeutics:
  • Headache
  • Weight Loss
  • Insomnia
  • Sinusitis
  • Thyroid disorders
  • Backache
  • Asthma
  • Reproductive problems
  • Varicose veins
  • Prevention of cough and colds
  • Diabetes

             Yoga Asanas on Sitting Positions
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Monday, July 7, 2014

Halasana (Plough Pose)

Halasana is so named because the posture assumed in doing this asana resembles a plough, for which Hala is the Sanskrit word. 

This posture also, like Sarvangasana, helps to manage hormones within the body.


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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Sarvangasana (Shoulder Stand)

This is one of the most important asanas. Sarvangasana literally means ’all parts pose’. When this asana is practiced, all the parts of the body are exercised. So it is called Sarvangasana.
 

Procedure for Sarvangasana (Shoulder Stand):

  • Lie on the back with the body fully stretched.
  • Inhale as in complete Yogic breathing. Slowly raise the leg together.
  • Then raise the legs, the hips and trunk in a continuous movement until they attain a vertical position.
  • Support the back on two sides with both the hands.
  • Keep the elbows on the ground. Let the shoulders and the neck touch the ground. Keep the body steady.
  • Keep the legs raised straight up. Breathe normally. Look at the toes of the feet. Bend the legs towards the head.
  • Relax the body and bring the legs back to the ground without jerking the spine.
  • In this asana, the weight of the entire body is borne by the shoulders.
  • Concentrate your mind on the thyroid gland in the lower part of the throat.
  • This asana can practice twice a day-in the morning and in the evening. This asana should be followed by Matsyasana to derive all the benefits of Sarvangasana.
  • Practice this asana for two minutes in the beginning gradually increasing the time to the limit of half an hour.
Advantages of Sarvangasana (Shoulder Stand):
  • Healthy thyroid means healthy functioning of all organs of the body. This asana diverts the flow of blood into thyroid glands and promotes their health. It tones up the blood circulatory system, the respiratory system, the digestive system and the excretory system.
  • This is an ideal and strength-giving asana. It energies and invigorates the body.
  • It supplies abundant flow of blood to all the roots of the spinal column.
  • It preserves the elasticity of the spinal column and prevents it from being sluggish. Thus, youth is preserved for a long time.
  • It prevents nocturnal discharges effectively and helps in observing celibacy. It is a remedy for the diseases of the genitals and the anus.
  • It tones up the blood circulation and the digestive system.
  • It eliminates kidney troubles and the diseases of the bladder.
  • It eliminates the pain in the heels and other disorders of the feet.
  • It is beneficial to those who suffer from anemia and leprosy.
  • It tones up the functioning of the nose and the ears. It purifies blood.
  • Women can safely practice this asana. This asana eliminates the disorders of the ovary.
  • It awakens the Kundalini and stimulates intestines juices.
  • It eliminates the longtime diseases of the intestines like indigestion.
  • If there is a shortage of time, Sarvangasana, Matsyasana, Shirshasana and Paschimottanasana can keep you in perfect health.
Therapeutics:
  • Headache
  • Weight Loss
  • Backache
  • Insomnia
  • Sinusitis
  • Thyroid disorders
  • Asthma
  • Reproductive problems
  • Haemorrhoids
  • Varicose veins
  • Prevention of cough and colds
  • Diabetes


             Yoga Asanas on Sitting Positions
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