Balancing Pitta Dosha using Yoga Practices Dr. Shaun Matthews (Shantideva, Australia)
In the ancient ancient,, scientific scientific traditions traditions of India, India, Yoga and Ayurve Ayurveda da are consider considered ed as sister sister sciences. Both sciences were first written in Sanskrit. Yoga Yoga means the experience of union with the divine or inner being, and Ayurveda means the science or knowledge of life or living. As such they are complementary, with Ayurveda focusing more on the physical plane and Yoga on the spiritual. Ayurveda Ayurveda describes three humours humours or motivating motivating principles called doshas, which are necessary for all living beings whether plant, animal or human. They are vata, pitta and kapha, represented in the body by wind, bile and mucus respectively. Vata is responsible for the movement of the organi organism sm,, witho without ut and and within within.. Pitta Pitta is respo respons nsibl ible e for metab metabol olism ism and and the proce processe sses s of transformation, and kapha is responsible for form and structure. Disease is said to be the result of an imbalance in one or more of the three doshas. In order to maintain good health and prevent disease we need to be constantly monitoring and balancing the doshas of our bodies and minds. Pitta dosha is a waste product of the blood. How can we know pitta dosha? In the ancient texts it is defined in terms of its attributes or qualities (gunas). The Charaka Samhita, one of the foremost ancient texts in Ayurveda, describes pitta as 'slightly unctuous, hot, sharp, liquid, sour, mobile and pungent.' Pitta dosha is located primarily in the region of the stomach, liver and duodenum (or first part of the small intestine). It pervades the entire body and is also important in the eyes. skin, sweat glands, brain and heart. Thus, when aggravated it can produce signs and symptoms in any part of the body. How do we know when pitta dosha is out of balance? The Charaka Samhita says 'when it (pitta) enters enters into different different parts parts of the body body it exhibits exhibits burning, burning, heat, inflamm inflammatio ation, n, perspira perspiration tion,, moisture, sloughing, itching, discharge and redness.' So where there is inflammation, pitta dosha is involved. At the mental level pitta is responsible responsible for discrimination, incisive thinking and functioning of the Intellect. On the emotional level it is concerned with courage, enthusiasm joy and passion. When aggravated or out of balance it may manifest as one of the 'hot' emotions such as rage, impatience, irritability, frustration and resentment. How can we balance this dosha using the practices of Hatha Yoga? As heat is a cardinal quality of pitta, by utilising yogic practices which have a cooling effect on the body and mind, we can pacify or balance an aggravated pitta dosha, using the law of opposites to harmonise the system. This is the first approach. The cooling pranayamas sheetali and sheetkari, are likely to be of benefit in balancing pitta dosha. In sheetali cooled air is inhaled into the lungs, thereby cooling the whole body, body, as blood circulates from the lungs, back to the heart and to the entire body. In sheetkari the blood vessels under the tongue are exposed to tine cool, inhaled air which cools the blood in the vessels which then circulates around the body. The second approach to balancing pitta dosha using Hatha Yoga. Yoga. practices is to harmonise the functioning of the organs in the body where pitta is concentrated particularly the stomach, duoden duodenum um and liver. liver. Pitta Pitta is represe represented nted by bile. bile. It governs governs the digesti digestion, on, absorptio absorption n and assimilation of nutrients in the body and also plays a central role in metabolism, or conversion of food into energy. The practice of asanas that have a beneficial effect on the upper part of the abdomen can improve the functioning of the liver, stomach and duodenum. A sluggish liver can be related to factors factors such as overeati overeating, ng, poor poor choice choice of foods, foods, sedenta sedentary ry lifestyle lifestyle and. suppress suppression ion of emotion emotions. s. In Ayurveda Ayurveda,, suppress suppression ion of anger anger,, in particula particularr, can impair impair liver liver function function and aggravate pitta dosha. It is important to practise asanas that suit your ability and experience. Forcing an asana is more likely to aggravate pitta than pacify it. The following asanas will be useful in balancing pitta dosha. Beginners: Pawanmuktasana II: leg lock, naukasana; shakti bandhas Nauka Sanchalanasana, Chakki chalana; standing: tadasana, tiryaka tadasana; from Surya Namaskar: Pada hastasana, ashwa Sanchalanasana, hasta utthanasana; • • • •
backward backward bending bending:: Bhujang Bhujangasan asana, a, tiryaka tiryaka Bhujang Bhujangasan asana, a, sphinx, sphinx, shalabha shalabhasana sana,, sarpasana; forward bending: paschimottanasana, Pada hastasana; spin spinal al twis twists ts:: trik trikon onas asan ana, a, meru wakr wakras asan ana, a, bhun bhunam aman anas asan ana a and and ardh ardha a matsyendrasana. Intermediate: supta supta vajrasan vajrasana, a, sarvanga sarvangasana sana,, vipareet vipareeta a karani karani mudra, mudra, halasan halasana, a, merudan merudandasa dasana na and sirshasana. Advanced: yoga mudra, matsyasana, baddha padmasana, tolangulasana, mayurasana, hamsasana and brahmacharyasana. Forward bending asanas compress and massage the organs of the upper abdomen; backward bending postures squeeze the abdominal organs; spinal twists alternately compress and stretch the liver, stomach and duodenum; inverted poses allow blood accumulated in the abdomen to drain back to the heart; and the shakti bandhas help to remove energy blocks in the region of manipura chakra which is closely related to the functioning of the digestive system and the absorption of food. Many postures also encourage belching, allowing wind to be removed from the stomach. Both uddiyana bandha and maha band ha are useful in toning the organs of the upper abdomen, stimulating the digestive fire and massaging the liver and intestines, thereby helping to balance pitta dosha. A third approach to balancing pitta dosha is to adopt an appropriate appropriate attitude to sadhana. An out of balance balance pitta may manifes manifestt as impatien impatience, ce, aggress aggressiven iveness, ess, forceful forcefulness ness,, intensity intensity and competitiveness. The adoption of a relaxed, non-hurried, gentle and patient attitude to one's sadhana will definitely have a very positive effect. In the ayurvedic scheme, body and mind are in constant, dynamic interaction, influencing each other from moment to moment. In Ayurveda, the treatment of choice to eliminate excess bile (pitta) from the body is purgation therapy therapy.. Laghoo Laghoo shankapr shankapraksh akshalan alana a and full shankap shankapraksh rakshalan alana a will, therefore therefore,, be of great great benefit for the balancing of pitta dosha. In summary, we can see that by using Hatha Yoga practices such as cooling pranayamas, asanas, mudras and bandhas that tone the organs of pitta in the upper abdomen, and by adopting a relaxed intention to sadhana practice, we can effectively balance pitta dosha in our body and mind, thus taking an active role in healing ourselves. •
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Yoga Asanas (Yoga Postures) At Health & Yoga, we are involved in an initiative to bring you the most comprehensive range of Yoga Postures. Due to the massive nature of this exercise, ex ercise, we will be putting up fresh yoga positions from time to time. Therefore, please check back bac k from time to time to read about abo ut new yoga exercises. At the present moment, we have the following: Pawanmuktasana Series - Part I: The concept of Asanas (exercises) in Yoga system commences with the Pawanmuktasana series. The main idea behind these Asanas is to provide suppleness supp leness in the areas of body joints. Concept: The concept of asanas in Yoga system commences with Pawanmuktasana series. The main idea behind these asanas is to provide suppleness in the areas of body joints. We cannot practice these asnaas properly without allowing suitable suppleness in the joints. Pawanamuktasana offers right practice for making the joints supple. This asana is quite important for those people who aspire to do something great in the field of higher stages Yoga. You cannot go for higher stages asanas without proper practice of this asana. The proper practice of this asana provides flexibility in the joints and removes the hardness of the muscles. You cannot forego this asana as the subtle effect of this easy and natural practice affects the entire b ody and mind. Etymologically this word - pawanmuktasana signifies three aspects which are pawana namely air, wind or the vital breath, mukta is free and asana means the sitting posture; thus this is a yoga posturethrough which the stagnant air of the body joints is expelled. These stagnant airs are the
reason behind arthritis. The practice of this asana h as a positive and subtle impact even ev en regarding the heart ailments and high blood pressure. The best part is that one can perform this regardless of any age consideration. Wherefore, these da ys this is being applied as naturopathy and ha s become a popular part of modern medicine. As most of the diseases are psychological, Yoga is a method through which we can get into the hidden facts of mind. Yoga provides p rovides agility and vigour and sets one stress free in just a few moments. This helps in restraining the mind and in the development of consciousness through which one can realize the main reason behind the stress. Further depending upon the skill, knowledge and personality one can also get the solution. Yoga raises the level of consciousness and establishes a better understanding between the mind and the body. This removes every dilemma and physical afflictions. The initial part of Pawanmuktasana is quite successful in the amelioration of joints related problems. General rules for Asanas: Follow the fixed hours for the practice of asanas Keep the exercise room clean and airy • Spread a blanket or carpet on an even floor • Use comfortable and seasonable clothing • Avoid tight clothing like bra, langota etc. • Never apply pressure on any particular limb • Only regular exercises are beneficial • Always practice after the toilet • No practice during their menses for females • Avoid practice during the sickness • Always perform the exercise in a particular series • Practice the complimentary Asanas also • Inhale and exhale always through the nose • If possible, keep your eyes closed • Remain fully conscious • Never hurry during the practice • Always perform exercises in a rhythm • Follow pauses and use Shavasana • Avoid blocking the nasal passage • If possible take the help of a qualified Yoga instructor • Practice the higher stages asanas only after becoming thoroughly aware of the pros and • cons Practice according to your capacity and not just for the heck of it • Keep proper track of the breathing pattern in the final stages of asanas • Stretch or strain your muscle according to your physical capacities • One gets the feeling of happiness and a new vigour in the body; if you are not feeling • then you must be erring somewhere Adhere thoroughly the basic postures or primary positions • Following is the primary position of Pawanmuktasana: Sit outstretched keeping both the knees together and the heel on floor • Keep the spine and the neck in the same line • Put the palms of the hands on the floor or on the blanket along with the waist, keeping the • fingers outstretched Apply pressure on the palm to maintain the balance of the trunk while the neck should • lean backwards •
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Now closing your eyes get conscious towards the breathing Mentally prepare yourself for the practice Begin the exercise with open eyes Always maintain a proper balance of the breathing pattern Finally get back to the primary position Get conscious of the affected limbs and the changes taking place there
Pawanmuktasana - Part I series Toe Bending (Padangulin Naman) Padangulin Naman is an Indian translation for Toe Bending pose. You can learn this asana as below
Set yourself in the primary position. Set apart the legs maintaining some distance. • Concentrate on toes. • Inhale deeply and move the toes backward with ease. • Exhale when moving the toes forward. • Be conscious about the toe’s movement. Don’t move your ankle. • Keep your eyes close while practicing. • Initially repeat this exercise for 10 times. • Open your eyes after the practice. • Breathing Pattern: Inhale deeply while moving the toes backward. • Exhale while moving the toes forward. • Consciousness: On the breathing. • Mental counting. • Ankle Rotation (Gulf Chakra) Gulf Chakra is an Indian translation for Ankle Rotation pose. You can learn this asana as below: •
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Get yourself in the primary position. Set the legs little apart and straight. Rotate your feet clockwise and anti-clockwise, with the heels touching the floor. Concentrate on your ankle movement whether they are moving in a correct direction or not. Rotate your foot simultaneously or alternatively if you’re not able to do it simultaneously. Remain attentive of the ankles. Breath easy and natural. Practice this for ten times thereafter place the legs together. Rotate both your ankles ten times – first clockwise and then anti-clockwise. Keep the toes together.
Do not allow the knees to be stirred. Keep your body straight and erect. • Perform this also with closed eyes. • Remain attentive of your breathing pattern. • Open your eyes and get ready for the next set of practice. • Breathing Pattern: Inhale on the upward movement. • Exhale on the downward movement. • Consciousness: On the breathing. • Mental counting. • The rotation. • Ankle Bending (Gulf Naman) Gulf Naman is an Indian translation for Ankle Bending pose. You can learn this asana as below: •
Get into the base position. Set apart the legs maintaining some distance. • Concentrate on your ankles. • Let the heel be in touch with floor. • Inhale deeply while moving the feet backward. • Exhale when moving the feet forward. • Stretch your toes outward. • Close your eyes during the exercise. • Concentrate on the movement of the ankles. • If possible pause for a while bending the ankles backward and forward. • Repeat this exercise for ten times. • Note : Don’t lift up the leg above abo ve floor. Do it keeping in touch with the floor. Breathing Pattern: Inhale while moving the feet backward. • Exhale while moving the feet forward. • Consciousness: On the breathing. • Mental counting. • The stretched part of the foot, ankle, calf and leg muscles or joint. • Ankle Crank (Gulf Ghurnan) Gulf Ghurnan is an Indian translation for Ankle Crank pose. You can learn this asana as below: •
No change in the primary position. Keep the spinal chord and the neck in the same line. • Open your eyes with natural ease. • Bend the right knee and put the sole on the left thigh. • The ankle should protrude outward. • Hold the right ankle joint with the right hand. • Grasp the toes of the right foot with the left hand. • With the help of the left hand, slowly rotate the right foot ten times both clockwise and • anti-clockwise. Repeat this exercise with the left leg placed on the right thigh. • Remain attentive of the ankle joints. • Breath rhythmically with the rotation. • With closed eyes feel the stretching sensation of the ankle joint. • Get back to the primary position after the completion of exercise. • Keep your eyes closed and savor the experience. • Open your eyes and get ready for the next set of practices. • Breathing Pattern: Inhale during the upward movement. • Exhale during the downward movement. • Consciousness: On the breathing . • Mental counting. • Rotation. • Benefits: Help in returning the stagnant lymph and venous blood. • Relieve the tiredness and cramp. • Prevent venous thrombosis especially in bedridden, post-operative patients. • Kneecap Contraction (Januphalak Akarshan) Januphalak Akarshan is an Indian translation for Kneecap Contraction pose. You can learn this asana as below: •
Remain in the primary position. Contract the muscle surrounding the right knee, drawing the kneecap back towards the • thigh. Maintain the contraction for 3 to 5 seconds. • Release the contraction and let the kneecap return to its normal position. p osition. • Practice this five times. • Repeat this with left kneecap for five times also. • Then perform it with both the kneecaps together. • Breathing Pattern: Inhale while contraction and then hold the breath. • Relax the knee muscles while exhaling. • Consciousness: On the breathing pattern. • Mental counting. • The contraction. • •
Knee Bending (Janu Naman) Janu Naman is an Indian translation for Knee Bending pose. You can learn this asana as below:
Balance the body in the primary position. Bend the right knee and lift the sole above the floor. • Interlocking the fingers below the thighs. • Hold the thighs up to the chest level and keep the heel near the thighs. • Keep your arm as straight as possible while bending your elbow. • Keep your spinal chord and neck straight. • Inhale deeply and slow while straightening your legs. • Do not allow the heel or toes to touch the floor. • The thighs should get back to the chest level when you exhale out. • Keep the left leg straight. • Practice this ten times with both the legs alternately. • Remain attentive of your breathing pattern and the thighs. • Apply more thigh pressure on your abdomen when you exhale out and carry your thighs • close to the chest. Set both the legs back in the basic position after the completion of exercise. • Contraindications: High blood pressure. • Heart patients. • Knee Crank (Janu Chakra) Janu Chakra is an Indian translation for Knee Crank pose. You can learn this asana as • below: Remain in the primary position. • Bend the right leg from the knee. • The left leg should remain straight during the entire practice. • Bend the elbows, interlock the fingers of both hands • Now place the interlocked palms below the thighs. • If possible encircle the thighs closely at the chest level. • Now concentrating on the right toe, carry the lower knee part at the face level. • Then rotate the lower knee part in circular motion while breathing rhythmically. • Maintain the spinal chord and the neck in straight line during the entire exercise. • Initially set a small level circle, which should be gradually increased. • Keep your attention on the right big toe so that you could watch while rotating it. • At first rotate clockwise and then anti-clockwise. • Repeat this ten times alternately with left leg also. • Never apply any pressure on the knee. • Breathing Pattern: Inhale during the upward movement. • Exhale during the downward movement. • Consciousness: On the breathing. • Mental counting. • Movement. • The perfection of circular rotation. • •
Benefits: Strengthens the quadriceps muscles and the ligaments around the knee joint. • Rejuvenates the joint by activating the healing energies. • Removes all knee related ailments. • Full Butterfly Pose (Purna Titali Asana) Purna Titali Asana is an Indian translation for Full Butterfly Pose. You can learn this asana as below:
Remain in the primary pose. Keep the spinal chord and the neck straight. • Breathe natural and easy. • Bend both the knees. • Bring the soles of the feet together and place them up to the crotch area. • Grasp firmly both the paws with your hands. • Do not allow the heel to be raised. • Keep the torso above waist including the neck straight. • Place the elbows on the thighs. • Inhale deep and press p ress both the thighs downward with the elbows effortlessly. • Remove your hands from thighs and try to raise the knees without any support; exhale • breath. Practice this in the beginning with rhythmic and natural breathing, if possible. • Initially attempt this for 20-30 times. • Get back to the primary position after the practice. • Closing your eyes remain focused on the hip joints and the waist zone. • Open your eyes after a while. • Get ready for the next set of exercise. • Consciousness: Upward and downward movement of the knees. • Mental counting. • The relaxation of inner thigh muscles. • Benefits: Prepare the legs for Padmasana and other o ther meditative asanas. • Relieve the inner thigh muscles tension. • Removes tiredness from long hours of standing and walking. • Hip Rotation (Shroni Chakra) Shroni Chakra is an Indian translation for Hip Rotation pose. You can learn this asana as below: •
Get the body in the primary position. Bending the right knee put the heel on the left thigh. • Hold the right knee with right hand. • Keep the left leg straight on the floor. • Grasp firmly the right toe with the left hand and place the heel near the waist line. • Keep the spinal chord and the neck straight. • Keep your eyes open. • Breathe slow and rhythmic. • Rotate the hip joint in circular motion with the help of right hand. • Touch the floor with the knees kn ees while rotating them, if possible. • Remain focused on the knees to know whether you are able to rotate them properly or • not. Never allow the back or the neck to fall forward. • Perform this ten times with alternate legs, first clockwise and then anti-clockwise. • Get back to the primary position. • Concentrate on your waist position with closed eyes. • Remain conscious of any pressure or pain. • Breathing Pattern: Exhale during the downward movement. • Inhale during the upward movement. • Consciousness: On the breathing. • Mental counting. • The rotation of hip joints. • Benefits: Flexibility to the joint. • Removes the muscle strain. • Contraindications: Sciatica patients. • Hand Clenching (Mushtika Bandhana) Mushtika Bandhana is an Indian translation for Hand Clenching. You can learn this asana as below: •
Sit in Sukhasana or comfortable cross-legged pose. Keep your spinal chord and neck straight. • Keeping your eyes open. • Stretch both the hands forward at shoulder level.. • Keep the elbows straight. • Now stretch out the fingers wide apart. • Inhale deep and form a clenched fist with the thumb inside. • Exhale and stretch out the fingers. • This is the first cycle of practice. • Repeat this ten times with both hands. • Perform this with closed eyes. • Remain fully focused on the fingers of your han d. • Put the hands back on the thigh when the exercise is over. • Breathing Pattern: Inhale while closing the hands. • •
Exhale when opening the hands. Consciousness: On the breathing. • Mental counting. • Stretching sensation. • The movement. • Benefits: Helps in developing a firm grip. • Quite helpful whose hands tremble while writing. • Immensely useful for Tennis, Cricket and Badminton players. • Also helpful for computer operators. • Wrist Joint Rotation (Manibandha Chakra) Manibandha Chakra is an Indian translation for Wrist Joint Rotation pose. You can learn this asana as below: •
Remain in the Sukhasana or comfortable cross-legged pose. Mentally get ready for the exercise. • Keep the spinal chord and neck straight. • Stretch forward both the hands to your shoulder level. • Keep the elbow straight and erect. • Now form a clenched fist with the right hand, placing the thumb inside. • Grasp firmly the wrist joint of right hand with the left palm. • Keep the left thumb on the upper part and the rest four fingers on the lower part. • Now rotate the clenched fist clockwise and then anti clockwise. • Repeat this ten times with alternate hands. • Later simultaneously rotate both the hands in circular motion without any grip. • Do not allow the elbows to bend. • Repeat this also ten times. • Finally get back in the Sukhasana pose when the exercise is over. • Keep your eyes closed and concentrate on the breathing pattern. • Relax and place the palms on your knees. • Breath normally. • Benefits: Quite beneficial for gout or arthritis patients. • Relieve the tension of prolonged writing or typing. • Useful for a badminton player or a computer worker. • Neck Movement (Griva Sanchalana) Griva Sanchalana is an Indian translation for Neck Movement asana. This asana has four variations. You can learn this asana as below: Variation I: •
Remain in Sukhasana or comfortable cross legged pose. Hold the spinal chord and the neck straight. Keep your eyes open. Breathe slow and rhythmic. Stretch forward your arms to shoulder level. Keep the palms straight and open towards the ceiling with straight fingers. Bend both the elbows and stretch the palms face ward. Try to touch the shoulder with your palms. At this hour the palm should be shoulder ward. Now straighten your hand at the elbow. This is the first cycle of practice. Repeat this ten times. Breathing Pattern: Inhale during the upward movement. Exhale during the downward movement. Contraindications: Inhale during the upward movement. Exhale during the downward movement. Variation II: • • • • • • • • • • • •
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Remain in the same pose. Relax and keep your eyes closed. Place both the palms at your knees. Now concentrate again at your neck. Relax the shoulder. Exhaling out bend your neck towards the left shoulder. Inhaling get back in the original position. Exhaling out bend your neck towards the right shoulder. Try to touch the right or left shoulders with the ears without turning the head or raising the shoulders, only if possible. This is the first cycle. Repeat this exercise ten times. Breathing Pattern: Inhale during the upward movement. Exhale during the downward movement. Consciousness: On the breathing. Mental counting. The stretching sensation of the side neck muscles. Variation III: • • • • • • • • •
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Remain in the Sukhasana pose.
Relax and focus at your shoulder and the neck. Place both the hands at your knees. Concentrate on the body balance. Keep your eyes closed and inhale easy. Exhale and gently turn the head to the right so that the chin is in line with the shoulder. Inhaling get back in the original position. Feel the tension release in the neck muscles and the loosening of the neck joints. Exhale and slowly turn the head to the left as far as possible. Inhaling get back in the original position. This is the first cycle. Repeat this ten times on each side. Never exert any pressure at your neck. Breathing Pattern: Inhale while turning to the front. Exhale while turning to the side. Variation IV: • • • • • • • • • • • •
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Remain in the Sukhasana pose. Focus at your body balance. Mentally get ready for this final practice. Here we have to rotate around the neck rhythmically and effortlessly. Relax and inhale deep. Exhale and bend your neck forward. Allow the chin to touch your breast. Now inhale and rotate the head downward, to the right, backward and then to the left side in a relaxed, smooth, rhythmic, circular movement. Realize the strain at the right side of the neck. If possible allow the ears to touch the shoulder. This is the first cycle of the exercise. Do this ten times clockwise in both the direction. Keep your eyes closed when the exercise is over. Concentrate on your neck and feel the stretching sensation. Now you may open your eyes after a while. Breathing Pattern: Inhale while turning to the front. Exhale while turning to the side. Contraindications: Old aged persons. Person suffering from high or low blood pressure, and cervical spondylitis. Immediately stop the exercise if you feel dizzy. Keep your eyes closed and recline in the Shavasana pose. Only when you feel better, proceed further. Overall Benefits: Our mind gets all the information from every part of bod y through the nerves, all of which passes via the neck. Sometimes the neck muscles gets stiff due to bad physical or mental hea lth. This stiffness also affects the blood flow and the various information passing through the nerves. The neck becomes flexible. • • • • • • • •
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The neck muscles become strong. Blood circulation becomes normal in the veins and nerves that help the mind to get the proper information. Useful for those who work in the bended position for long hours. Salutary effect on computer operators and long duration drivers. Removes the unnecessary fats on the shoulder and provide an attractive shape to the neck. • •
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Shoulder Socket Rotation (Skandh Chakra) Skandh Chakra is an Indian translation for Shoulder Socket Rotation pose. This asana has two variations. You can learn this asana as below:
Variation I: Remain in Sukhasana or comfortable cross legged pose. Hold the spinal chord and the neck straight. Keep your eyes open. Breathe slow and rhythmic. Stretch forward your arms to shoulder level. Keep the palms straight and open towards the ceiling with straight fingers. Bend both the elbows and stretch the palms face ward. Try to touch the shoulder with your palms. At this hour the palm should be shoulder ward. Now straighten your hand at the elbow. This is the first cycle of practice. Repeat this ten times. Variation II: Remain in Sukhasana pose. Out stretch your both hands sideways at shoulder level keeping the palm-ceiling ward. Bend your elbows and touch the shoulder with your fingers. Then place your hands back in the original position. Repeat this ten times. Inhale and stretch your arms then exhale and bend your elbows. Focus on the arms and elbows. Now get back in the primary position. Breathing Pattern: Inhale during the upward movement. Exhale during the downward movement. Consciousness: On the breathing. Mental counting. The rotation of hip joints. Benefits: Flexibility to the joint. Removes the muscle strain. • • • • • • • • • • • •
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Hand Clenching (Mushtika Bandhana) Mushtika Bandhana is an Indian translation for Hand Clenching. You can learn this asana as below:
Sit in Sukhasana or comfortable cross-legged pose. Hold the neck and the spinal chord straight. Keeping your eyes open. Stretch forward both of hands at the shoulder level. Keep the elbows straight. Now stretch out the fingers wide apart. Inhale deep and form a clenched fist with the thumb inside. Exhale and stretch out the fingers. This is the first cycle of practice. Repeat this ten times with both hands. Perform this with closed eyes also. Remain fully focused on the fingers of your han d. Put the hands back on the thigh when the exercise is over. Breathing Pattern: Inhale while opening the hands. Exhale when closing the hands. Consciousness: On the breathing. Mental counting. Stretching sensation. The movement. Benefits: Helps in developing a firm grip. Quite helpful whose hands tremble while writing. Immensely useful for Tennis, Cricket and Badminton players. Also helpful for computer operators. Pawanmuktasana - Part II series • • • • • • • • • • • • •
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Leg Lock Pose (Suptapawanmuktasana) Suptapawanmuktasana is an Indian translation for Leg Lock Pose. This asana has two variations. You can learn this asana as below:
Variation I: Get in the primary pose of Shavasana. In this asana we are to bend the knees and touch them with the nose. Mentally contemplate and prepare yourself for the exercise. Remain conscious of your entire body. Breathe easy and natural. Bend the right knee and bring the thigh to the breast. Interlock the fingers of both hand and place them on the shin just below the right knee. Maintain the left leg straight and on the ground. This is the initial position of the exercise. • • • • • • • • •
Inhale deep and hold the breath. Raise the head and shoulders of the g round and try to touch the right knee with the nose. Hold in this position for a while. Retain the breath and count mentally. Exhale slowly and relax. Get back to Shavasana pose. If possible, keep your eyes closed. Repeat this with other leg also ten times. Always better to start with the right leg as it presses the ascending colon directly. Follow with the left leg as it presses the descending colon directly. Variation II: Remain in Shavasana pose. Bend your both the knees and hold the soles just above the floor. Interlock the fingers and clasp the hands on the shin just below the knees. Inhale deep and hold the breath. Now push the knees towards the breast. Realize the pressure on your abdomen. Raise the head and shoulder Try to place the nose between the knees. Allow the knee to come so close that your thigh may touch the breast. Remain conscious towards the body balance. Exhale slowly out and lower the head, shoulder and legs down. Then lie down in Shavasana pose. This is the first cycle. Initially repeat this for five to ten times. Consciousness: On the breath and mental counting. Abdominal pressure and the movement. Benefits: Strengthens the lower back muscles and loosens the spinal vertebrae. Enhances the digestive system with the abdominal massage. Effective in removing wind and constipation. Helpful in the treatment of impotency, sterility and menstrual problems. Best exercise for the spinal chord. Contraindications: High blood pressure. Heart problems. Sciatica. Slip disc. Menstruation. 2nd or 3rd trimester of pregnancy. Raised Legs Pose (Utthanpadasana) (Utthanpadasana) Utthanpadasana is an Indian translation for Raised Legs Pose. This asana has two variations. You can learn this asana as below: • • • • • • • • • •
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Variation I: Get in the primary pose of Shavasana with the palms flat on the floor. Hold your body straight and eyes open. Keep your ankle straight and the heel in contact with the floor. Now mentally prepare yourself for the exercise. • • • •
Inhale deep and slow. Raise your right leg at a t comfortable level. Keep your knees and the other leg straight. Maintain the leg of the sole ceiling ward when you bend the toe of right leg face ward. Hold on for 5 seconds, count mentally and retain the breath. Now exhale slowly and lower the leg easy on the floor. This is the first cycle of exercise. Do it ten times alternately with each leg. Move the leg upward and downward along with the breath, if possible. Variation II: Remain in Shavasana pose with the palms flat on the floor. Inhale deep. Raise both the legs upward as much as comfortably possible. Keep the knee straight and the legs together. Now exhaling out slowly place back both the legs on the floor. Breathing Pattern: Inhale when you raise the leg. Hold the posture and the breath. Exhale when you lower the leg. Consciousness: On the synchronization of leg movement with the breath. The leg stretch and the mental counting in the final position. Benefits: Tones up the thigh muscle and make them taut. Strengthens the digestive system, hip, pelvic, and the perineal muscles. Helps correct prolapse. Knocks out unnecessary fat from the waist zone. Moderates the hip elasticity among those women who has just delivered a baby. Beneficial for players helping them in maintaining their leg balance. Contraindications: High blood pressure. Hernia. Peptic ulcer. Abdominal surgery. 2nd or 3rd trimester of pregnancy. Menstruation. Leg Rotation (Chakra Padasana) Chakra Padasana is an Indian translation for Leg Rotation Pose. This asana has two variations. You can learn this asana as below: • • • • • • • • •
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Variation I: Get in the primary position of Shavasana. Breathe easy and keep your eyes open. Raise your right leg upward almost two feet above the floor. Keep your knees straight. Hold the other leg easy on the floor. Rotate the entire leg clockwise in as large circle as possible. Do not allow the heel to touch the floor at any time during the rotation. Initially rotate both the legs clockwise ten times. Balance your breath for a while. • • • • • • • • •
Then resume this practice anti-clockwise. Variation II: Raise both the legs together and straight. Rotate both the legs in as large circle as possible. Do this first clockwise and then anti clockwise 3 to 5 times. Consciousness: On the mental counting of each round. Rotation of the legs. The effects of the asana on the h ips and abdomen. Benefits: Solid massage for the abdomen, spinal chord and thigh muscle. Good for hip joint. Highly useful for sciatica patients. Contraindications: High blood pressure. Hernia. Peptic ulcer. Abdominal surgery. 2nd or 3rd trimester of pregnancy. Menstruation. Sleeping Abdominal Stretch Pose (Suptudarakarshana) Suptudarakarshana is an Indian translation for Sleeping Abdominal Stretch pose. You can learn this asana as below: •
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Get in the primary pose of Shavasana. Mentally prepare yourself for the exercise. Keep your eyes open. Breathe natural and easy. Bend the knees and place the soles flat on the floor. Keep the knees and legs together throughout the exercise. Interlock the fingers of both hands and place them below your head. Keep the elbows on the floor. This is the initial position. Exhaling out bend the knees towards your left so that it touches the floor. Keep both of your legs together. Your right paw may spring up, which is quite natural. Now turn your neck towards right. This will provide uniform twisting stretch to the e ntire spine. This is the final position. Hold the breath and count mentally up to 3 seconds. Now inhale deep and raise both legs to the upright position. Keep the elbow and shoulder on the floor throughout the e xercise. Repeat this in the right direction. This is the first cycle. Breathing Pattern: Exhale when you lower the legs to the sides. Hold the breath in the final position. Inhale when you raise the legs. Consciousness: On the breath and the mental counting in the final position. The twisting stretch on the paraspinal and the abdominal muscles. Benefits: Excellent stretch to the abdominal muscles and organs Improves the digestive system and eliminates the constipation. Removes the spinal problems by making them flexible. Relives the strain and stiffness due to prolonged sitting. Bumps off the extra fat around the waist. Contraindications: • • • • • • • • • • • • • • • • • • • •
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High blood pressure. Recent abdominal surgery. 2nd or 3rd trimester of pregnancy. Boat Pose (Naukasana) Naukasana is an Indian translation for Boat Pose. You can learn this asana as b elow: • • •
Get in the primary position of Shavasana. Relax and remain conscious of easy and natural breathing. Close your eyes and contemplate about the shape of a boat. Open your eyes with ease. Keep the legs and knees together. This is the initial position. Place both hands on the thighs and hold the elbows straight. Breathe deep and raise both the legs about o ne and half feet above the floor. Raise your neck and shoulder also about a foot. Hold the breath inside for a while. Straighten both of your arms with palms down. Let this appear as if you want to touch the toe fingers. Continue for a while in this pose. This is the final stage of the exercise. Generate tension in the whole body particularly on the shoulders and the back area in this pose. The balance of your entire body should be on the lower waist area. Remain conscious towards your body balance. Exhale out slow. Place both the legs and shoulder back on the floor. Finally hold the neck downward and place both the hands a t your thighs. This is the first cycle. Repeat this initially for five times. After the exercise is over, get back in Shavasana pose. Breathing Pattern: Inhale before raising the body. Retain the breath while raising, tensing and lowering the body. Exhale in the primary position. Consciousness: On the breath, movement and mental counting. The body balance and the tension of the body particularly the abdominal muscle. Benefits: Stimulates the muscular, digestive, circulatory, nervous and hormonal systems. Tones up all the organs and removes lethargy. Restrains nervous tension and brings up deep relaxation. Perform after Shavasana to enhance the deeper state of relaxation. Practice early in the morning to have fresh feeling. Contraindications: High blood pressure. Pregnancy. Universal Spinal Twist (Shava Udarakarshanasana) Udarakarshanasana) Shava Udarakarshanasana is an Indian translation for Universal Spinal Twist pose. You can learn this asana as below: • • • • • • • • • • • • • • • • • • • • • • •
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Get in the primary position of Shavasana.
Relax and remain conscious towards natural breathing. Mentally prepare yourself for this asana. Place both the legs together. Stretch out your both the hands parallel to your shoulder with the palms facing down. Hold the spinal chord and the neck straight. Keep your eyes open. Bend your right knee. Place the right sole on the left thigh. Allow the right knee to remain ceiling ward. Now raise your left hand and place the palm on the right knee. Inhale deep. This is the initial position. Exhale out and allow the right knee to be pressed naturally on floor towards the left side. Keep your left leg straight. Maintain the shoulder on the floor. Turn the neck to the right. Pause for a while looking along the straight-arm and gaze at the middle finger of the right hand. This is the final moment of asana. Inhale deep and raise your knees to get in the primary position. Straighten your neck and the right leg. Out stretch your hands again parallel to the shoulder on the floor. Repeat this exercise with the left leg. Practice once to each side, gradually extending the holding duration. Get in the shavasana pose when the exercise is finally over. Relax and breathe easy. For the maximum benefit perform this after those asanas which are strenuous on the lower back. Breathing Pattern: Inhale in the initial position. Exhale when you push the knee to the floor and turn the head. Breathe deep and slow in the final position. Inhale while centering the body and exhale while straightening the leg. Consciousness: Physical - Breath and the affected part of the waist. Spiritual - on Manipur Chakra. Benefits: Rectifies the disorders of hip joint. Relieves the strain and pain of the waist and pelvic area. Removes the unnecessary fats stored in the waist area. Eliminates the constipation by providing abdominal massage. Practice of this asana also enhances the utility of elbows. Contraindications: Pain around the hip area. Cycling Pose (Pada Sanchalanasana) Sanchalanasana) Pada Sanchalanasana is an Indian translation for Cycling Pose. This asana has two variations. You can learn this asana as below: • • • • • • • • • • • • • • • • • • • • • • • • • •
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Variation I: Get in the primary pose of Shavasana. Remain conscious towards your entire body. Close your eyes for a while. Breathe natural and easy. Mentally prepare yourself for the exercise. Just imagine how you use your legs while cycling. Open your eyes, breathe deep and begin the practice Raise the right leg little above the floor. Bend the knee and bring the thigh up to the breast. Now straighten your leg upward so that the sole of the leg goes ceiling ward. Then lower the straight leg in forward movement. Bend the knee and bring it back to the chest to complete the cycling movement. Do not allow the heel to touch the floor during the movement. Repeat this ten times as forward stroke and ten times in reverse. Hold the other leg always straight. This is the first cycle of exercise. Repeat this with the left leg. If you are able to hold the body balance then attempt to perform this with both the legs simultaneously. Breathing Pattern: Inhale when you straighten the leg. Exhale when you bend the knee and bring the thigh to the breast. Variation II: Raise both the legs and keep them together throughout the practice. Bring the knees as close as possible to the breasts on the backward movement. Straighten the legs fully on the forward movement. Slowly lower the legs together, maintaining the knees straight, until the legs are just above the floor. Then bend the knees and b ring them back on the breast. Practice 3 to 5 cycling movement and the same in reverse. Inhale deep if you experience cramps in the abdominal muscles. Then exhale and relax. Do not strain. Breathing Pattern: Inhale while straightening the legs. Exhale while bending the legs to the breast. Consciousness: On the breath, mental counting, smooth movement and synchronization. The abdomen, hip, thighs and the lower back while relaxing. Benefits: Good for hip and knee joints. Strengthens abdominal and lower back muscles. Tones up the thigh muscle. Bumps off extra fat around the waist area. Restrains the early ejaculation. Moderates the hip elasticity among those women who has just delivered a baby. Contraindications: High blood pressure. • • • • • • • • • • • • • • • • • •
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Heart problems. Hernia. Appendicitis. Abdominal surgery. Menstruation. 2nd or 3rd trimester of pregnancy. Rocking and Rolling (Jhulana Ludhakana) Jhulana Ludhakana is an Indian translation for Rocking and Rolling posture. This asana has two variations. You can learn this asana as below: • • • • • •
Variation I: Get in the primary pose of Shavasana. Use thick mat or folded blankets. Lie flat on the back. Close your eyes and relax. Remain conscious towards your breathing. Mentally prepare yourself for the exercise. Bend both the knees to the b reast. Interlock the fingers of both hands and clasp them around the shin just below the knees. Never exert on your spinal chord. This is the initial position. Both the sole should remain somewhat above the floor. Breathe normal. Tilt your body carefully towards the right side of floor. Allow the shoulder and the right ear to touch the floor. Now move upwards. Again tilt your body towards the left. Allow the shoulder and ear to touch the floor. This is the first cycle of exercise. Perform this ten times each in both the direction. Close your eyes and lie in Shavasana pose when the exercise gets over. Variation II: Get into the squatting position. Keep your buttocks just above the floor. Push both the knees towards your breast. Interlocking the fingers of both hands clasp them around the shins slight below the knees. Keep your both of legs so pressed that the thigh constantly remains in touch with your breast. Keep your eyes open during the entire exercise. Now you may roll on your back. Mark that you do not get hurt in the head part. Now get back in the squatting position. • • • • • • • • • • • • • • • • • • • •
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Initially this may appear somewhat difficult to return b ack in the squatting position but after few practices you will be able to do it comfortably. Perform this also for ten times. Get back in Shavasana pose when the exercise is over. Consciousness: Synchronization of movement. The effect on the back and the buttocks. Benefits: Good massage of entire back, buttock and hip area. Knocks out the unnecessary fats of waist area. Gives fresh feeling performing this asana in the morning after brisk walk. Contraindications: Spinal problem. Abdominal surgery or pain. 2nd or 3rd trimester of pregnancy. •
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Pawanmuktasana - Part III Concept: The third series of Pawanamuktasana helps in maintaining the equilibrium of unbalanced energy in the body. These asanas sustain the energy flows and break down neuro-muscular n euro-muscular knots. They eliminate the stiffness of the shoulder muscles and the spinal chord by removing the energy blockages. Further they charge the lungs and heart and revitalize the endocrine functions. Those persons who have trouble with their genital organs or those who suffer with problems like early ejaculation or weakness are also benefited. For females these asanas are particularly helpful in regulating their menstruation. Even pregnant women can resume the practice just after two months of delivery that helps toning up their flaccid muscles around girdle zone after childbirth. Thus we can easily surmise that people who are conscious of maintaining their youthful energy should work vigorously upon these asanas. The various asanas in Pawanmuktasana - Part III series are listed below. You can learn about the asana by clicking each link: Abdominal Stretch (Udarakarshanasana) Udarakarshanasana is an Indian translation for Abdominal Stretch posture. You can learn this asana as below:
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Get in the primary position - Squat down holding the legs apart. Maintain the body balance on the soles of legs. Place the palms on the knees. Hold the spinal chord and the neck straight. This is the initial position of the exercise. Remain conscious towards the body balance. Inhale deep and then exhale out. Place the right knee on the floor near the left toe. This is possible that the right heel may get raised. Turn the right knee left ward and an d the left knee towards the right. Maintain the palm pressure on the left knee. Attempt to squeeze the lower abdomen with the combined pressure of both thighs. Now look over the left shoulder. Hold the breath for 3 to 5 seconds in this final position.
Inhale and get back in the initial position. Repeat this exercise from the other side and complete the cycle. Practice at least ten times. When the right knee touches the floor then keep the hind paw loose so that most of the thigh area touches the floor. Practiced also during Shankha Prakshalana, in which breathing is reversed to increase the pressure of the thigh against the abdomen. Breathing Pattern: Body balance. Synchronization of the body movement with the breathing. Alternate stretch and compression of the lower abdomen. Consciousness: Body balance. Smoothness of the movement. Heart beat and breath when reclining in Shavasana pose. Effects of the asana on the lower back, hips, knees and the ankles. Benefits: Cures abdominal ailments. Relieves the constipation. Contraindications: Surgery. Hernia. Post 2nd trimester pregnancy. Menstruation. Wind Releasing Pose (Vayunishkasana) Vayunishkasana is an Indian translation for Wind Releasing Pose. You can learn this asana as below: • • • •
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Get in the primary pose - Squat down with the legs wide apart. Hold the spinal chord and the neck straight. Press the knees slowly with your arms. Keep the elbows slightly bent. Now bend the elbows and place the palms below the insteps of legs. Keep the four fingers under the soles with the thumbs above. Keep your eyes open during the entire exercise. This is the initial position of exercise. Breathe easy and bend your neck forward. Hold your breath for a while. Slowly raise your buttocks and straighten your knees. Allow the neck to remain downward. If possible try to touch both the knees with your nose. Hold out the position for 3 seconds, accentuating the spinal bend. However do not strain. Exhale out and get back in the initial position.
This is the final moment and first cycle of exercise. Initially repeat this for 8-10 times. Breathing Pattern: Inhale when you squat and retain. Exhale when you raise the buttocks bu ttocks and retain. Consciousness: On the breath. Movement. Neck stretch in the starting position. Spinal bend in the standing position. Synchronization of body movement with the breathing. Benefits: Provides flexibility in the thigh muscles and spinal chord. Prepares the body for higher stages asanas. Eradicates the spinal stiffness developed due to the wrong sitting posture. Balances the pressure between all the vertebrae and joints. Stretches and tones up all the spinal nerves and dural sheaths. Relieves flatulence. Contraindications: High blood pressure. Waist related pain. Sciatica. Cervical spondylitis. Hernia. Post 2nd trimester pregnancy. Menstruation. Rope Pulling (Rajju Karshanasana) Rajju Karshanasana is an Indian translation for Rope Pulling. You can learn this asana as below: • •
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Get in the primary position - Sit on a blanket b lanket or floor and keep your legs stretched and together. Maintain your toes ceiling ward and the heel on the floor. Place both hands on the floor alongside the waist. Hold your spinal chord and the neck straight. Breathe easy and keep your eyes closed. Remain conscious towards your body balance. Now contemplate about pulling a hanging rope with alternate hands. Open your eyes with ease. This is the initial position. Clench the fingers to form a fist. Inhale and reach up with the right hand as if to grasp the rope at a higher end. Do not allow the elbows to bend. Look upwards. Exhale deep and act as if pulling the rope downwards. Follow the downward movement with the eyes. Repeat this with the left hand and an d complete the cycle. Practice this with both the hands ten times. Breathing Pattern: Inhale when you raise the arm. Exhale when you lower the arm. Consciousness: •
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On the breath and the movement of hands upward and downward. On the shoulder muscles and the back. Benefits: Works up the arms muscles taut and strong. Firms up the breast among women and develops chest muscles for men. Loosens the shoulder joints and stretches the upper back muscles. Also beneficial for long hour computer operator. • •
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Mill Churning (Chakki Chalasana) Chakki Chalasana is an Indian translation for Mill Churning exercise. You can learn this asana as below:
Get in the primary position - Sit down with legs stretched ap art. Hold the neck and the spinal chord straight. Close the eyes. Place the hands on the thighs. Remain conscious towards the body balance. Breathe slow and rhythmic. Just contemplate about churning a village flourmill. Now open the eyes. This is the initial position. Interlock the fingers of both hand and hold them in front of your face. Maintain the hands straight, erect and parallel to the shoulder height. Now inhale deep and bend the torso backward. Exhale easy and bend the body right ward. Place the straight but interlocked hands on the right toe. Bend forward and inhale. Touch the left toe while swiveling the torso to the right. Lean back as far as possible on the backward swing. Swing the torso and bring the arms a rms and hands to the left side, over ove r the left toes and then back to the center position. This signifies that you are forming a circle with your hand. This is the first cycle of exercise. Repeat this ten times clockwise and then anticlockwise. Maintain the hands straight and interlocked during the entire exercise. Recline in Shavasana pose for a while when the exercise gets over. Breathing Pattern: Inhale when you lean back. Exhale when you move forward. Consciousness: On the breath. • • • • • • • • • • • • • • • • • •
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The body balance. Hips. Pelvic area. Benefits: Tones up the nerves and pelvic organs. Regulates the menstrual cycle. Improves the postnatal recuperation. Contraindications: High blood pressure. Hernia. Post 2nd trimester pregnancy. Abdominal surgery. Wood Chopping (Kashtha Takshanasana) Kashtha Takshanasana is an Indian translation for Wood Chopping exercise. You can learn this asana as below: • • •
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Get in the primary position - Squat holding legs somewhat apart. Hold the spinal chord and the neck straight Maintain some distance between the knees. Interlock the fingers of both hands and straighten your elbows. Holding both the hands between the knees place the fist on the floor. Do not allow the elbows to bend during the entire exercise. This is the initial position. Just contemplate about axing a tree. Inhale deep and stretch your hands upward so much that your breast b reast swells up and the head comes in between the hand. Fix the eyes on the raised and interlocked hands. Exhaling out sound 'haa' to expel all the air from lungs. Simultaneously bring back both the hands quick on the floor as if to chop a tree. This is the first cycle. Repeat this for fifteen times. Recline in Sukhasna pose when the exercise gets over. One may perform this in Vajrasana or standing pose if squatting down is uncomfortable. Breathing Pattern: Inhale when you raise the arms. Exhale when you lower the arms. Consciousness: On the breath. Hands movement. Shoulder stretch. Upper back muscles. Benefits: Firms up the breast among women and develops chest muscles for men. Relax the pelvic girdle and tones up the pelvic muscles. • • • • • • • • •
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Pretty useful for shoulder blade muscles, shoulder joints and upper back muscles.. Quite beneficial for women in the 1st trimester of pregnancy. Valuable for an asthmatic patient provided sounding 'haa' one keeps mouth shut and exhales out from the nose. Psychologically quite useful exercise for a depressed person. Contraindications: High blood pressure. Epilepsy. Dynamic Spinal Twist (Gatyatmaka Meru Vakrasana) Gatyatmaka Meru Vakrasana is an Indian translation for Dynamic Spinal Twist. You can learn this asana as below: • • •
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Get in the primary position - Sit down with outstretched legs. Hold your legs apart as much as possible. Maintain your shoulder and neck straight. Keep your eyes open during entire exercise. Place both hands on the floor or the blanket along side the waist. This is the initial position of exercise. Remain conscious towards the body balance and the breath. Do not allow the body to kneel forward during the exercise. Inhale deep and stretch the arms sideways to the shoulder level. Exhale slowly and twist the body. Place the right hand on the left big toe. Simultaneously move the left hand along the shoulder towards back. Turning the neck left wards cast an eye towards the outstretched hand. If possible pause for a while. Inhale slowly and move the torso back at the initial position. Repeat this exercise with the left hand. This is the first cycle. Repeat this twenty times with both hands at comparatively fast pace. Breathing Pattern: To apply pressure on the abdomen, abd omen, inhale while twisting and exhale while w hile returning to the initial position. To apply maximum flexion to the spine, exhale while twisting and inhale while returning to the initial position. Consciousness: On the breathing. The twisting movement. On the body balance. And finally on the spinal chord. And the creeping sensation of the waist back. Benefits: Loosens up the vertebrae and eradicates the stiffness of the back. Gets rid of every spinal chord related problems. Shapes up the shoulder. Removes the unnecessary fat around the girdle. Contraindications: Post 2nd trimester pregnancy. Sciatica. Slip disc. Spinal chord problem. • • • • • • • • • • • • • • • • • •
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Boat Rowing (Nauka Sanchalana) Nauka Sanchalana is an Indian translation for Boat Rowing exercise. You can learn this asana as below:
Get in the primary position - Sit down with the legs stretched together. Hold the neck and the spinal chord straight. Place the palms on the thighs. Close the eyes and relax. Breathe slow and rhythmic. Just contemplate rowing all alone a boat. Inhale deep and open your eyes. This is the initial position of exercise. Stretch the hands parallel to the shoulder and form a clenched fist. Bend the elbows place them alongside the breast as if holding down an oar. Exhale and move the torso forward to the possible extent. Allow the forehead to touch the knee and the hands to the sole of legs. Do not allow the knee to get raised when you move forward. Inhale and lean back to the possible extent. Withdraw the hands back to the shoulders. This is the first cycle. Make out a complete circle with the hands moving up the leg sides and the torso. Hold the legs straight thorough out the exercise. Practice this for 5 to 10 rounds Reverse the rowing direction and practice again for 5 to 10 rounds. Recline in Shavasana pose when the exercise gets over. Breathing Pattern: Inhale when you lean back. Exhale when you move forward. Consciousness: On the breath. Body balance. Buttocks. Pelvic area. Benefits: Positive impact on the pelvis and abdominal area. Alleviates the constipation with abdominal massage. Beneficial for gynecological disorders. Shoulder, arms and buttocks gets attractive and taut look. Contraindications: High Blood Pressure. Spinal chord problem. Post 2nd trimester pregnancy. Menstruation. Salutation (Namaskarasana) Namaskarasana is an Indian translation for Salutation Pose. You can learn this asana as below: • • • • • • • • • • • • • • • • • • • • •
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Get in the primary position - Squat down with the legs and knees wide apart. ap art. Place the elbows against the inside of the knees. Maintain the body balance. Hold the spinal chord and the neck straight. Now place both the hands to the breast in salutation pose. Breathe easy and natural. Keep your eyes closed or open. Inhale and move the head backwards. At the same time press the knees apart with the elbows as wide as possible. p ossible. While pressing the knees turn the neck backward. This is the initial position. Hold the position while retaining the breath. Exhale out. Lessen the pressure on the knees of elbows. Straighten the neck. Apply pressure on the elbows and straighten the hand Push in with the knees pressing the arms inward. Move the neck forward and allow the chin to touch the breast. Exhale out and pause for a while. This is the first cycle of exercise. Repeat this for ten times. Recline in the Sukhasana pose when the exercise gets over. Breathing Pattern: Inhale when you bring the palms together in front of the chest. Exhale when you extend the arms forward and retain. Consciousness: On the breath. Movement. Back of the neck stretch. Chest in the initial position. Shoulder muscles in the forward position. Benefits: Profound effect on the nerves and thigh muscles. Proper massage of the shoulder, arms and neck muscles. Enhances the flexibility of hips. Quite useful for normal delivery provided done under a qualified Yoga instructor. Contraindications: High blood pressure. Crow Walking (Kaua Chalasana) Kaua Chalasana is an Indian translation for Crow Walking Pose. You can learn this asana as below: • • • • • • • • • • • • • • • •
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Get in the primary position - Squat down with the legs held apart and the buttocks above the heels.
Remain conscious towards the body balance. Place the hands on the knees. Maintain the spinal chord and neck straight. Mentally contemplate about the crow movement. This is the initial position. Move in small steps while still squatting. Do not tumble forward. Hold the knees flexed so the buttock remains on the right heel. Move either on the toes or o r the soles of the feet whichever is difficult. Step forward and move the opposite knee on the floor. Practice only to your capacity. Then relax and recline in Shavasana pose. Breathing Pattern: Breathe naturally and with ease throughout. Consciousness: Body balance. Smoothness of the movement. Heart beat and breath when reclining in Shavasana pose. Effects of the asana on the lower back, hips, knees and the ankles. Benefits: Regulates the blood circulation in the leg muscles. Helps in sitting for a long duration during the meditation. Regular practice allays the constipation. Contraindications: Knee or joint pain. Toe or ankle sprain. • • • • • • • • • • • •
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Relaxation Asanas Concept: These asanas provide mental peace and one feels energetic after just few hours of practice. One may practice this at the beginning, middle and or at the end of any asanas. These exercises seem very easy at first, but if followed rigorously, are quite difficult for the tension in all the muscles of the body must be consciously released. The muscles often appear completely relaxed but, in fact, tightness still remains. Even when one sleeps, the comfort is elusive. Constant postural abnormalities exert strain on the back muscles providing them little solace in the traditional supine pose. That is why these exercises prove very relaxing to the spine and related structures. The primary aim of such asanas is to relax the every bit of muscle and provide them a deep repose. Those who feel uncomfortable due du e to the spinal chord problem will certainly get huge solace in these asanas. Generally all asanas follow certain fixed time period, but one can perform these asanas any time. The various poses in Relaxation Asana series are listed below. You can learn about the asana by clicking each link: Corpse Pose (Adhvasana) These asanas provide mental peace and one feels energetic after just few hours of practice. This asana has two variations. You can learn this asana as below:
Variation I: Best time- just before the sleep after a hard days' work. Lie flat on the back over a blanket in clean and quiet place. • •
Maintain some distance between your legs. Place your hands along side the waist with palm fingers curled up. Hold the spinal chord and the neck straight. Keep your eyes and lips closed with w ith ease. Hold your body positions firm and get conscious towards breathing. Breathe easy and get your consciousness up to the navel zone. Become free from all the physical and mental afflictions. Begin mental counting, say 27. Breathe easy then along with swelled tummy repeat 27. Repeat again this number when you exhale out. Next time when you inhale then mentally count 26. Repeat this number when you exhale out. Complete this inverse counting without any miss. Suppose if you miss out then begin once again from the start. Do not make any change chang e in your rhythm or style of breathing. You will certainly get relaxed and peaceful by the time you're counting gets over. Now get in the Sukhasana pose and relax. Variation II: Hold oneself in tadasana pose with the both the arms overhead. Maintaining the physical balance on the toes, raise one leg and extend it either forward or backward. Repeat this with the other leg. Practice this for 10 times. Benefits: Mental and physical relief. More effective after Surya Namaskara. Insomniacs particularly heart patients. Consciousness: Physical - relaxing the body, breathing and mental counting. Spiritual - on ajna chakra. Contraindications: Depression. Superior Posture (Jyeshtikasana) Jyeshtikasana is an Indian translation for Superior posture. You can learn this asana as below: • • • • • • • • • • • • • • • • •
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Lie flat on the stomach over a clean blanket. Hold both the legs together with the straight knees. Keep the paws relaxed, holding the sole upward. Bring forward the hands and interlock the fingers. Bend the elbows and place the palms just above the neck. Support the elbows on the blanket. Close your eyes with ease and remain conscious towards the breathing. Realize the soothing warmth of the palms p alms evaporating the tensions in the neck and related areas. Maintain yourself for five minutes in such positions. Now get back in Shavasana pose. Breathing Pattern: Natural and rhythmic. Consciousness: Physical - On relaxing the body, breathing. Spiritual - On ajna or manipura chakra. Benefits: • • • • • • • •
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Cervical spondylitis. Spinal chord related problems. Contraindications: 2nd or 3rd trimester pregnancy. Flapping Fish Pose (Matsya Kridasana) Matsya Kridasana is an Indian translation for Flapping Fish pose. The position is called so as this resembles a flapping fish. This exercise is highly beneficial for the rest of pregnant women; as by the time of 3rd trimester the tummy swells inordinately which often causes restlessness. However even such women can practice this asana with quiet ease. You can learn this asana as below: • •
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Lie on the stomach, shoulder and waist with straight legs. Move the right knee upward, while maintaining the left leg straight. Support the neck or right cheek overt the interlocked fingers. Retain both the palms downward. Now touch the right knee with left elbow. Place the knee anywhere according to comfort. Balance the entire body. Close the eyes with ease and mentally relax the body. Practice this at your comfortable time. Get back to Shavasana pose when the practice gets over. Breathing Pattern: Normal and relaxed. Consciousness: Physical- on relaxing the body and breathing. Spiritual - on manipura chakra. Benefits: Stimulates digestive peristalsis. Constipation. Backache. Sciatica. Rest during pregnancy. Fat reduction. Reversed Corpse Pose (Adhvasana) The primary aim of this asana is to relax the every bit of muscle and provide them a deep repose. You can learn this asana as below: • • • • • • • • • •
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Lie down on the stomach over a clean blanket. Male persons may hold a thin pillow below their breast. Stretch the hands above the shoulder with palms facing downward. Let the forehead touch the blanket and the elbow, both the ears. Hold the neck straight and allow the forehead and nose touch blanket. Maintain comfortable distance between your legs. Once again adjust your body. Mentally relax the spinal chord and lower torso. Hold your arms straight but do not put any an y pressure on the belly. Concentrate on your stomach.
Breathe rhythmically and count inversely like the Corpse pose from 27 to 1. Return back to the Corpse pose when the counting gets over. Breathing Pattern: Natural and rhythmic. Consciousness: Physical - on relaxing the body, breathing and a nd the counting. Spiritual - on ajna or manipura chakra. Benefits: Slipped disc. Hardness in the neck muscles. Stooping figure. Contraindications: 2nd or 3rd trimester pregna Crocodile Pose (Makarasana) Makarasana is an Indian translation for Crocodile pose. This is the best pose of this series which provides mental peace to the persons of all ages. Here the effect is felt at two points - the neck and the lower back. You can learn this asana as below: • •
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Lie flat on the stomach over a blanket. Relax the lower torso. Place both the hands forward before the shoulder. Place both the elbows beside the shoulder. Raise the wrists and palms. Support your cheeks on the palms. Now raise the shoulder and neck. Remain conscious towards the body. You may realize some strain on the neck or waist. Keep adjusting the elbows so that tension is evenly spread out between the neck and the lower back. Position your body in best way. Breathe easy and close the eyes with ease. Practice this at your leisure and comfort. Breathing Pattern: Natural and rhythmic. Consciousness: Rhythmic breathing. Spinal chord. Shoulder above region. Benefits: Slip disk. Sciatica. Waist pain. Asthma. Contraindications: Back ache or waist pain. 2nd or 3rd trimester of pregnancy. • • • • • • • • • •
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Maharshi Patanjali has averred - sthiram sukham asanam i.e. that comfortable pose in which one can sit without any body movement is termed as asana. According to Shivanand if one can sit for three hours without any body movement, then one can attain all the accomplishments and benefits of asanas. Obviously, he too shares the Pantajali viewpoint. Though this is difficult initially but certainly not impossible. To sit in meditational poses, one requires adequate flexibility in all the muscles and above all a healthy body. The important point regarding this asanas is that one must hold the spinal chord straight which is not easy all the time. Generally whenever we sit or whatever we do, we tend to tilt ourselves in one particular direction. One may be tempted to ask, why not use shavasana during meditational asanas. As d uring this pose the body remains inactive and the spinal chord cho rd too remains straight. But to meditate during shavasana is not so easy. One may be easily induced to sleep and never meditate. The various poses in Meditational Asana series are listed below. You can learn about the asana by clicking each link: Easy Pose (Sukhasana) Sukhasana is an Indian translation for the Easy Pose. Sukhasana is a relaxing posture which may be practiced for extended periods of o f sitting in siddhasana or padmasana. This is most common and popular asana which can be performed by everyone irrespective of sex and age. One who finds unable to hold physical balance in any other asanas can also practice this with ease. You can learn this asana as below: Sit and stretch both the legs forward. Bend the right knee and place the sole over left thigh. Thereafter bend the left knee and place the sole over right thigh. Remain conscious towards the physical balance. Hold the spinal chord and the neck straight. Place both the palms over the knees. You may utilize chin or jnanamudra (explained in mudra chapter). Close the eyes and relax. Remain conscious towards the easy and natural breathing. Lotus Pose (Padmasana) Padmasana is an Indian translation for the Lotus pose. Padmasana holds the body stable for longer periods. As the body is steadied the mind becomes calm. This steadiness and calmness is the first step towards real meditation. During padmasana the energy flow is towards sahsradhara from muladhara heightening the meditational experience. The breathing gets rhythmic and blood flow also remains slow. You can learn this asana as below: • • • • • • • • •
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This is most celebrated meditational pose. Sit and stretch forward both the legs. Bend the right leg and place the paw on the left thigh. Thereafter bend the left leg and place the paw on the right thigh. Allow the right and left sole to touch the waistline. Remain conscious towards the knees. Let the knees remain in touch with the floor. Hold the spinal chord and the neck straight. Place both the palms over the knees in chin or jnanamudra.
Relax and close the eyes. Remain conscious towards the easy and natural breathing. Contraindication: Sciatica. Knee problems. Benefits: Relaxing effect on the nervous system. Decreased muscular tension. Reduces blood pressure. Coccygeal and sacral nerves are toned. Stimulates digestive process. Measured stability and steadiness. Mental and physical peace. Accomplished Pose For Men (Siddhasana) Siddhasana is an Indian translation for the Accomplished pose for men. After padmasana this is second most celebrated meditational pose. This asana makes the meditational experiences path more accessible by transferring the energy used during the practice. The basic import of Sanskrit word siddha is power, which refers to those hidden powers within the body using which one can attain spiritual upliftment. During this asana the flow of prana energy is towards sahasradhara from muladhara. This flow takes place via spinal chord (sushumna). This energy provides good bit of peace and relaxation which wh ich is the first point for meditation. There are two ch akras above both the heels known as, muladhara and svadhishthana. This converts the sensual energy to the higher level which also ultimately helps in the observance of continence. Even a person with high blood pressure can perform this. You can learn this asana as below: • •
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Sit and stretch forward both the legs together. Bend the right knee and place the paw over the left thigh. The right heel should be near the perineum. Now bend the left knee and press the right ankle with left ankle. Press the pubic area with the left ankle. Maintain the pubic area between both the ankles. Now point the big left toe upwards from right thigh and rib. Similarly point the big right toe upwards from the left thigh and rib. Maintain the physical balance. Let both the knees and left heel remain in touch with the floor. Hold the spinal chord and the neck straight. Place both the arms over the knees in jnanamudra. Relax and close the eyes. Remain conscious towards easy and natural breathing. Hold on the practice as long as you wish. Contraindication: Sciatica. Benefits: Directs the energy from the lower psychic centres upward through the spine. Stimulates the brain and calms the entire nervous system. The lower leg at the perineum presses muladhara chakra stimulating mulabandha. Pressure applied to the pubic bone presses the trigger point for swadhisthana automatically activating vajroli/sahjoli mudra. These psycho-muscular locks redirect sexual nervous impulses back up the spinal chord to the brain establishing control over the reproductive hormones which induces continence. • • • • • • • • • • • • • • •
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Prolonged siddhasana produces tingling sensations in the muladhara region. Redirects blood circulation to the lower spine and abdomen. Tones up the lumbar region of the spine, the pelvis and the abdominal organs. Balances the reproductive system and blood pressure. Hero Pose (Dhyanavirasana) Dhyanavirasana is an Indian translation for Hero pose. You can learn this asana as below: • • • •
Sit and stretch forward both the legs together. Bend the right knee while wh ile retain the left leg straight. Place the right knee over the left thigh. Place the lower knee part towards the left waist. Allow the right heel to touch the left buttocks. Now bend the left knee. Place the heel below the right thigh. The heel should be in touch with the right buttocks while the knee should touch the floor. Here the both the knees should be upon each other. This might be possible initially that both the knees remain raised somewhat upward. Realize pressing strain over the pelvic zone. Hold the spinal chord and the neck straight. Place the palms over the knees. Relax and close the eyes. Remain conscious towards the easy and natural breathing. Hold yourself in this pose as long as you wish for. Benefits: Abnormalities regarding pelvic and reproductive organs. Half - Lotus Pose (Ardha Padmasana) Ardha Padmasana is an Indian translation for the Half-Lotus pose. You ca n learn this asana as below: • • • • • • • • • • • • • • • •
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Sit and stretch forward both the legs. Bend the right knee. Place the right heel near the genitalia. Do not allow the right knee to touch the floor. Place the left paw on the right thigh. Allow the left heel to touch the waist. Hold the spinal chord and the neck straight. Place both the palms over the knees in chin or jnanamudra. Close the eyes and relax. Remain conscious towards the easy and natural breathing. Contraindication: Sciatica . Auspicious Pose (Svastikasana) Svastikasana is an Indian translation for Auspicious pose. This is one of the easiest meditation asanas and simplified version of siddhasana. The symbol of svastika symbolizes the different corners of the earth and universe, the spokes, and their meeting point and common centre of consciousness. This asana is most favoured for realizing the unity of existence. You can learn this asana as below: • • • • • • • • • •
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Sit and stretch forward both the legs together. Bend the left knee and place the left sole against the inside of right thigh. Do not allow the heel to touch the perineum. Bend the right knee and place the right leg in the vacant space between the left thigh and calf muscle. Similarly do not allow the heel to touch the pubis. Grip the left toes and pull them up into the space between the right calf and thigh. Feel comfortable and hold the knees firmly on the floor. Hold the spine straight. Place the hands on the knees in chin or jnanamudra. Benefits: Alleviates suffering from varicose veins. Tired and aching muscles. Fluid retention in the legs. Contraindication: Sciatica. Sacral infections. Variation: Sit and stretch forward both the legs together. Bend the left leg and place the sole against the inside of the right thigh. Then bend the right leg and place the right heel in front of the left sole resting against the left shin. Let the heels face each other. Place the hands on the knees in chin or jnanamudra. Accomplished Pose For Women (Siddhyoniasana) Siddhyoniasana is an Indian translation for the Accomplished Pose For Women. According to tantra yoga the flow of sensual energy is different among males and females. The sensual field among males lies in his genital organs whereas for females this is centered in their breast. But general perception is different from tantra. But even then this asana holds quite a positive impact among women. You can learn this asana as below: • • • •
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Sit and stretch forward both the legs together. Bend the right knee and an d allow the right sole touchingly press the inner portions of left thigh. Allow the left heel touch the vagina inward. Maintain the physical balance. Remain conscious towards the right heel sensation. Now bend the left knee and place the heel over the right heel in such way that this presses the clitoris. Jut out the big left toe between the left thigh and rib. Similarly jut out the big right toe between the right thigh and rib. Let both the knee touch the floor. Remain conscious towards the entire body. Hold the spinal chord and the neck straight. Relax and close the eyes.
Place both the arms over the knees in jnanamudra. Breathe easy and natural. Hold yourself in this pose as long as wish for. Contraindication: Sciatica. Menstruation. 3rd trimester of pregnancy. Lion Pose (Sinhasana) Sinhasana is an Indian translation for Lion pose. You can learn this asana as below: • • •
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This asana fulfills all the energy required for meditational asanas. This plays especially an important role in awakening ajnachakra. During this pose, alpha waves are generated which provides peace to the senses and an d when senses withdraws itself from all the allurements the mind gets inward and slowly concentration arises that simplifies the meditational path. Sit and stretch forward both the legs together. Bend the right knee and place the heel near the right buttocks. Allow the knee to touch the floor. Now bend the left knee and place the heel near the left buttocks. Maintain at least two foot distance between the knees. Join both the big toes together. The buttocks will get placed over the soles. Balance the body in this pose. Now bend forward the torso. Holding the both the hands straight place both the palms inside the knees below the thighs. Fingers of both hands should remain inside the thighs. Now turn the neck back bac k so that you may realize some strain over there. Balance the body in this position. Close the eyes and remain conscious towards the breathing. • • • • • • • • • •
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Vajrasanas Concept: The vajra or thunderbolt is regarded as the weapon of lord Indra, the lord the gods. Similarly this asana may be regarded as the king of all asanas related with the mind, the king of all the senses. Vajra is major pulse (nadi) directly directly related with the genito- urinary system system which regulates regulates the sensual energy of body. There are over all fourteen asanas in Vajrasana series. All these asanas are related with the digestive system and sensual energy of a person. Therefore control of vajra nadi nadi leads leads to sublim sublimati ation on and contro controll of sensua sensuall energy. energy. Vajras Vajrasana ana series series asanas are most most recommended in therapeutic yoga. There is hardly one person who has never been afflicted with sensua sensuall or digest digestive ive proble problems. ms. After certain certain age even even waist waist pain pain is normal normal problem. problem. The vajrasana series plays an important role in alleviating waist pain, spinal chord or shoulder pain. These are also quite effective during menstrual disorders and abortions like problems or even normal delivery. That is why these days various doctors recommend yoga for safe and normal delivery. There is no time boundation for these asanas with only provision that you are on empty stomach and healthy. One can perform vajrasana even during menstruation. This relives one from pelvic strain, waist pain or burning sensation. During Vajrasana the vital energy flow is towards sahsradhara from muladhara which helps in meditation. Thus the sensual energy is promoted towards spiritual upliftment. Even that person afflicted with sciatica and slip disc who find unable to sit in meditational poses, can practice vajrasana easily. Primary Vajrasana: •
Bend the knees and holding them together sit down.
Place the buttocks over both the soles. Keep the fingers closed. • Hold the spinal chord and the neck straight. • Place the palms over the knees. • Relax and close the eyes. • Remain conscious towards the physical balance and breathing. • Do not allow the body to move forward or backward. • Hold the big toes over each other provided your body is flexible enough. • Practice this according to one's time and comfort particularly just after the meal. • During this period breathe from abdomen. • Consciousness On the breathing. • inflammation. Piles. Peptic ulcer. Menstrual Menstrual disorders and pain. Benefits: Digestion. Testicles inflammation. The various poses in Vajrasana series are listed below. You can learn about the asana by clicking each link: Thunderbolt Pose (Vajrasana) Vajrasana is an Indian translation for Thunderbolt pose. Vajrasana is an important meditation posture so as to give the body an upright and straight posture without any extra effort. This asana is even employed among Muslims and Zen Buddhists as prayer and meditational posture. One who finds padmasana padmasana or siddhasana siddhasana uncomfortable uncomfortable may practice vajrasana vajrasana for meditationa meditationall pur purpo pose ses. s. In this this asan asanaa the the flow flow of the the vita vitall breat breath h (pra (prana) na) is from from Mula Muladha dhara ra towa toward rdss Sahasrahdhara which helps in the meditation. It stimulates the vajra nadi, activates prana in shushumna and redirects sexual energy to the brain for spiritual purposes. There is no time limit for the practice of this asana. Practice this particularly after meal, for at least 5 minutes to enhance the digestive function. During the acute digestive disorder, practice abdominal breathing in this asana for 100 breaths before and an d after meals. You can learn this asana below: •
Variation I: Get in the Vajrasana pose as aforementioned Block breathing flow through nostrils Place the left or right big toe over each other This depends on the predominant air flow via left or right nostril This balances the breathing flow in the left and right nostrils related to ida and pingala nadis Eventually this helps in tranquilizing the mind. Variation II: Hold the feet apart so that big toes are quite apart from each other Get in the Vajrasana pose with the buttocks flat on the floor. This stimulates muladhara chakra • • • • •
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Bend the knees and sit on the buttocks. Maintain close sole distance. Interlock the fingers. Maintain the spinal chord and the neck straight. Place the palms on the knees and relax the shoulder. Balance the body in this position.
Avoid excessive backward spinal arch. Keep your eyes closed and remain conscious towards the breathing. Place both the toes on each eac h other if your body is flexible Routine: Get in Vajrasana pose with ease. • Keep the spinal chord and the neck straight. • Keep your eyes open. • Stretch the hands forward parallel to the shoulder. • In this pose one has to place both the palms in the armpits. • Bend the right elbow and place the four fingers except thumb below the shoulder. • Similarly bend the left elbow and place the four fingers below the shoulder. • Now move the elbows down towards the stomach and relax. • Both the wrists will get over each other. • Press close to chest. • Close the eyes and get conscious con scious towards the breathing. • Remain conscious towards the easy and rhythmic breathing. • Practice this for at least five minutes before getting in Pranayama if you are desirous of • higher stage meditational asanas. • • •
Consciousness: Physical- on the breathing and mental peace Spiritual- on manipura chakra Benefits: Strenghtens the pelvic muscles Prevents hernia Relieves piles Digestion Constipation Dilated testicles and hydrocele Hyper acidity and peptic ulcer Assists in labour Alleviates menstrual disorder Sciatica and sacral infections Slip disc Breath Balancing Pose (Padadhirasana) Padadhirasana is an Indian translation for Breath Balancing pose. This asana may be used for the preparation for pranayama. This is quite useful when one or the other nasal passage gets blocked. You can learn this asana as below: Variation I: To achieve better results place fists instead of only palms under the armpits. Variation II: The use of yoga danda or balancing stick). Yoga danda is a special T - shaped stick primarily used by ascetics from ancient times for meditational purposes. Place the horizontal beam of the stick under the armpits. Practice to equalize the breath flow. Thereafter place the balancing stick in front of the body. Balance both the elbows on the horizontal beam of yoga danda. Hold yourself in this pose as long as you find comfortable. • •
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Get in Vajrasana pose with ease. Hold the spinal chord and the neck straight.
Keep your eyes open. Stretch forward the hands parallel to the shoulder. In this pose one has to place both the palms in the armpits. Bend the right elbow and place the four fingers except thumb below the shoulder. Similarly bend the left elbow and place the four fingers except below the shoulder. Now fold the elbows down towards the stomach and relax. Both the wrists will get over each other. Press the breasts close by. Close the eyes and get conscious con scious towards the breathing. Remain conscious towards the easy and rhythmic breathing. Practice this for at least five minutes before getting in Pranayama if you are desirous of higher stages meditational asanas. Breathing Patterns: Slow, deep and rhythmical. Practice to equalize the breath from both the nostrils. Consciousness: Physical - on the nasal breathing process. Spiritual - on ajna chakra. Benefits: Balances the breathing flow from both the noses. Balances sympathetic and parasympathetic nervous system which helps in the meditational practice. Facilitates the pranayama practice. Opening of the two nostrils induces a state of automatic balance. Roaring Lion Pose (Sinhagarjanasana) Sinhagarjanasana is an Indian translation for Roaring Lion pose. po se. If possible practice this asana during sunrise time facing eastern direction. You can learn this asana as below: • • • • • • • • • • •
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Get in the Vajrasana pose. Close the eyes and contemplate about the roaring lion. Open the eyes and spread apart the knees. Place the palm fingers below the knees. Bend little forward but hold the rest of body b ody as it is. Keep the elbows straight. Turn the neck little backward with ease so that you may realize some strain there. If possible keep the mouth shut. Attempt to concentrate over the eyebrow centre with open eyes. For this you may adopt shambhavi mudra. Remain conscious towards the physical balance in this pose. Inhale deep from the nose in the lungs. Hold the air to the limit in the lungs, thereafter open the mouth and tongue to the maximum. You may realize some strain at the facial muscle. Slowly exhale out with clear audible sound from the throat.
You need to copy the roaring lion. After exhaling out completely place the tongue inside and shut the lips close. Then breathe again from nose. This completes one cycle. Breathing Patterns: Breath deep and slow from the nose and make sound from the mouth. Consciousness: On the coolness and internal throat tension while exhaling and inhaling. Benefits: Sweetness in the speech. Relief in the nose, ear and throat related problems. Provides confidence to gibberish child. Provides extrovert quality to introvert child. ch ild. Cat Stretch Pose (Marjariasana) Marjariasana is an Indian translation for Cat Stretch pose. You ca n learn this asana below: • • • •
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Get in Vajrasana pose. Rise on your knees and straighten the waist. Move the upper torso little forward. Place the palms on the floor with straight fingers without bending the elbows. Maintain distance of about two feet between the knees and the palms. Retain both the soles upward but maintain distance between them. Balance your body position. This is the primary position. Inhale deep and raise the head Depress the spine so that the back becomes concave. Stretch the abdomen and fill the lungs with air to the capacity. Hold on for some moments. Exhale and lower the head. Stretch the spine upward. Exhale completely out then draw the abdomen inwards and raise the waist upwards. The neck should hang downward and both the arms should touch the ears. Let the chin touch the breast. Retain the breath for few seconds. Accentuate the spinal arch and the abdominal contraction. This is the first cycle and initially repeats this for 10 times. Breathing Patterns: Practice this with as slow breathing as possible. Repeat this every five seconds. Consciousness: Physical - On the breathing, and proportionate upward and downward movements of spinal chord Spiritual - On swadhisthana chakra Benefits: Flexibility in the spinal chord, neck and shoulder Specially beneficial for women Gently tones the female reproductive system Menstrual disorder and leucorrhea Women can practice up to 2nd trimester But avoid forceful contraction after 1st trimester Hare Pose (Shashankasana) • • • • • • • • • • • • • • • • • • • •
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Shashanka literally means 'moon' which itself has been derived from two words shas i.e. hare and ank i.e. lap. Indian people often equate the dark patches on the full moon with the hare shape and the moon in its lap. The moon symbolizes peace and calm as it emits soothing and tranquilizing vibrations. This asana has three variations. You can learn this asana as below: Passive:
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Get in the Vajrasana pose. Place both the palms on the knees. Hold the spinal chord and the neck straight. Close the eyes and mentally get conscious towards the body and the breathing. Initially practice this with open eyes, the adept one may practice with closed eyes. Inhale deep and without bending the elbow raise the arms over above the shoulder. Maintain equidistance between the arms with raised fingers. Slowly exhale out and touch down the floor with both the hands and head on the floor. When the palm and forehead touches the floor then relax. Place both the hands on the floor after bending the elbows. Some parts of abdomen and breast will get on both the thighs. Relax from upper torso and hold yourself in this pose for a while. Remain conscious towards straight arms. Hold the neck straight between the arms. Exhale out and place both the palms back on the knees. This completes one cycle. Initially practice this for 5 to 7 times. Consciousness: Physical - on the breathing and body synchronization accordingly, on the abdominal pressure against the thighs in the final position. Spiritual - on manipura and svadhishthana chakra. Contraindications: High Blood Pressure. Slipped disc. Vertigo. Benefits: Stretches the back muscles. Separates the individual vertebrae from each other. Releases disc pressure. • • • • • • • • • • • • • • • • •
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Relieves the backache. Encourages the disc to correct position. Regulates the adrenal gland functions. Tones the pelvic muscles and sciatic nerves. Alleviates the reproductive organs disorders. Relives constipation. Eliminates anger when practiced with ujjayi pranayama. Variation I: • • • • • • •
Get in the vajrasana pose and close the eyes. Keep the right wrist with the left hand behind the back. Close the eyes and relax. Inhale and then exhaling out slowly bend the torso forward. Rest on the forehead on the floor. Hold the position as long as you find comfortable. Get back to the initial position while inhaling. Variation II: • • • • • • •
Get in Vajrasana pose. Place the fists in front of the lower abdomen. Inhale thereafter exhaling out slowly bends forward till the forehead touches the floor. Exert pressure on the lower abdominal region with the fists. Hold the breath in the final position till you find comfortable. Inhale and raise the torso and head. Practice 2 to 3 cycles. Consciousness: Physical - on the fist pressure in the abdominal region in the final position. Benefits: Massages and improves the intestinal efficiency and digestive organs. Relives constipation and flatulence. • • • • • • •
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Get in the Vajrasana pose. Interlock the fingers of both hands behind the back. Inhale deep and exhaling out bend the torso forward till the head touches the floor. Raise the arms up and bring them as forward as possible. Retain the breath and slowly move the arms from both sides thrice. Do not strain. Inhale and raise the head and torso. Simultaneously lower the arms. This is the first cycle. Practice 2 to 3 rounds. Benefits: Releases the tension and stiffness in the upper back and neck muscle. Bowing Pose (Pranamasana) Pranamasana is an Indian translation for Bowing pose. You can learn this asana as below: • • • • • • • • • •
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Get in the Vajrasana pose. Hold the spinal chord and the neck straight. Keep the eyes open.
Bring both the hands near the ankles. Grip the ankles firmly with four fingers keeping the thumb a bove them. Exhaling out bend the upper torso forward. Allow the forehead to touch the floor or cushion. Slowly raise up the waist to the maximum. Realize the strain over knee and the back. Attempt to touch the breast with the chin. ch in. Place back the waist on the floor. Get back in the Vajrasana pose. This completes the cycle. Practice this for at least five times initially. Breathing Patterns: Exhale out while bending forward the upper torso. Inhale when you raise the waist up. Hold the breath if no high blood pressure problem. Consciousness: Physical - on the breathing and that part of the body where you realize the sensation while practicing. Spiritual - on sahasradhara chakra. Benefits: Blood circulations towards brain raise the level of consciousness. Asthma. Promotes drainage of the lungs and chest. Helps to open the air passages. Decompresses the lower cervical and upper thoracic vertebrae and nerve roots. Contraindications: High blood pressure. Spinal or waist or neck pain. Half Camel Pose (Ardha Ushtrasana) Ardha Ushtrasana is an Indian translation for Half Camel pose. You can learn this asana as below: • • • • • • • • • •
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Get in the Vajrasana pose maintaining some distance between the knees. Hold the spinal chord and the neck straight. Place the buttocks over the soles. Keep the eyes open and stand up cautiously over the knees. Hold both the hands along side the body and relax. Inhaling deep stretch forward the right hand. Slowly exhale out and turn the body right wards. Maintain the physical balance. Get the right hand backward then raise the left hand parallel to the shoulder. Now grip the right heel with the right hand. Bend the torso and the neck backward. Place the right hand over the right heel. Press the waist forward and realize the strain over the stomach. Maintain your awareness over the left thumb. This is the final position of the practice. Hold yourself in this pose. Inhale deep and straighten the waist. Stretch forward both the hands parallel to the shoulder. Hold the neck straight. Now repeat this in other direction.
This completes the cycle. Initially practice this 3 to 5 times. Breathing Patterns: Inhale when you stand up on your knees. Exhale out when you grip the heel while turning the waist. You may hold or slow down the breath in the final position. Consciousness: Physical - on the breathing, body movement, especially over the back, neck and lower waist. Spiritual - on the anahata and Vishudhi chakra. Benefits: Constipation Stiffness in the shoulder muscles Contraindications: Waist pain. High blood pressure. Thyroid. Heart disease. Intoxicating Bliss Pose (Anand Madirasana) Anand Madirasana is an Indian translation for Intoxicating Bliss pose. This asana is primarily used to awaken ajna chakra, and also to calm the mind, to relax the nervous system. You can learn this asana as below: • •
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Get in Vajrasana pose. Remove the palms over the knees. Place the palms over the heel tops so as fingers point towards each other. Place palms just above the heels if you feel uneasy. Hold the spinal chord and the neck straight. Keep the elbow and the hand straight. Close the eyes and get the consciousness between the eyebrows. Breathing Patterns: Slow and deep. Contemplate as if you are breathing from the eyebrow centre. Inhale from the eyebrow centre to ajna chakra. Exhale from ajna to the eyebrow centre. Consciousness: Physical - initially on the breathing, later on the eyebrow centre. Spiritual - on ajna chakra. Benefits: Like the vajrasana. Awakens the ajnachakra. Reveals the path for para-psychology. Gracious Pose (Bhadrasana) Bhadrasana is an Indian translation for Gracious pose. You can learn this asana as below: • • • • • • •
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Get in Vajrasana pose. Spread apart the knees according to the flexibility of your body. Maintain the physical balance. Get conscious towards both the sole. Raise the heel upwards while allow the rest of the ten toes touch the floor. Support the buttocks over the soles.
Balance the body in such a way that the perineum (muladhara) touches the floor. This is the main aim of this asana. Hold the spinal chord and the neck. Place the palm over the knees. Close the eyes and get conscious con scious towards the easy and natural breath. Open the eyes and get conscious towards nose tip. When the eyelids get tired then closing relax them and only after a while practice again. Breathing Patterns: Slow and deep rhythmic breath. Consciousness: Physical - on the slow breathing, on the nose tip. Spiritual - on muladhara chakra. Benefits: Awakening the first chakra that is muladhara. Other benefits similar to vajarasana. Hero's Pose (Virasana) Virasana is an Indian translation for Hero's pose. This pose is also known as the thinker's or philosopher's pose. You can learn this asana as below: Variation I: One may practice with sitting on the heel so as to stimulate the muladhara chakra. • • • • • • •
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Get in Vajrasana pose. Hold the spinal chord and the neck straight. Raise the right knee and place the sole on the floor. Retain the left leg in Vajrasana pose. Attempt to touch the anal point p oint with the heel. Hold the right knee at the shoulder level. Stretch forward the right hand. Place the left hand on the left knee. Place the right elbow on the right knee. Bend the right elbow and place the palm over the right cheek and chin. Balance the body in this pose and hold yourself for a while. Close the eyes and remain conscious towards the breathing. Repeat this with the left leg and complete the cycle. Practice this for at least 3 minutes with both the legs. Breathing Patterns: Easy, natural and rhythmic with deep and slow breath. Consciousness: Physical - hold the spinal chord and the neck straight. Spiritual - on ajna chakra. Benefits: Advances the concentration. Balances the mental tension. Enlivens the thought process. Removes the blockages in the kidney and digestive system. Benefits reproductive and abdominal organs related problems. Variation II: One may practice with sitting on the heel so as to stimulate the muladhara chakra. • • • • • • • • • • • • • •
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Get in the Vajrasana pose. Place the right leg over the left thigh like the half lotus posture. Keep the leg near to the lower abdomen and the right knee on the floor.
Place the palms together on the breast in the prayer position and relax. Slowly raise yourself on the knees. You may use the left leg as a lever and the right knee as a support. Do not jerk and straighten the spine. Balance and raise the hands above the head. Keep the palms together and point fingers upward. Remain in this position as long as you find comfortable. Bring the hands back to the breast and slowly lower the body down do wn on the floor. Repeat with the left leg on the top of right thigh. Practice up to 3 times on both bo th sides. Breathing Patterns: Inhale when you raise the body from the floor. Breathe normal in the final position. Exhale when you lower down the body. Consciousness: Physical - on maintaining balance and steadiness in the upright position. Spiritual - on swadhisthan chakra. Benefits: Stabilizes the nervous system. Contraindication: Knee weakness. Arthritis. Osteoarthritis. Striking Cobra Pose (Shashanka Bhujangasana) Shashanka Bhujangasana is an Indian translation for Striking Cobra pose. This is the only asana in this series in which one is to perform three exercises simultaneously. Here we start with with Vajr Vajras asan ana, a, hold hold for for some some mome moment ntss in Shas Shasha hank nkas asan anaa and and then then comp comple lete tess in Bhujangasana. You can learn this asana as below: Full Form: • • • • • • • • • •
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Get in Vajrasana pose. Exhale and set yourself in Shashankasana pose. Maintain equidistance between both the hands and shoulder. Touch the forehead on the floor. Remain conscious towards the body balance. This is the initial position. Inhale deep and move the shoulder forward. Hold the forehead close but do not touch the floor. Move the waist alongside the back so that you move forward. Maintain the hands at the same position. Move the shoulder somewhat forward than the palms. Raise the shoulder upward straightening the elbows and move the neck backward.
Place the pelvis slowly on the floor. Realize the strain over the shoulder, neck and the breast. Place only the lower navel zone part on the floor. This is the final position. Hold yourself in this position for a while. Inhaling deep raise the buttocks Bend the elbows and place the forehead back on the floor. Place the buttocks over the heels in Shashanakasana pose. Inhaling deep raise the upper torso and both the hands upwards. Hold both the arms straight and above abo ve the shoulder. Maintain equidistance between the hands equal to the shoulder. Exhaling out place both the hands back on the knees. This is the first cycle. Repeat this for five times. Breathing Patterns: Inhale when you pass to Bhujangasana from Shashankasana. Exhale out when return back in Shashankasana. Hold for a while when you find yourself in the final position. Consciousness: Physical - synchronization of the breathing along with the body movement. Spiritual - on swadhisthan chakra. Benefits: All the three benefits of three asanas together. However this asana is especially beneficial for women. Alleviates menstrual disorders. Strengthens and tightens the abdominal and pelvic region Tones and improves the functions of liver, kidneys and other visceral organs. Useful for reliving the back pain and spinal stiffness. Contraindications: High blood pressure. 2nd and 3rd trimester of pregnancy. Heart patients. Camel Pose (Ushtrasana) Ushtrasana is an Indian translation for Camel pose. You can learn this asana as below: • • • • • • • • • • • • •
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Get in the Vajrasana pose. Close the eyes and contemplate about the practice. Open the eyes and stand up on the knees maintaining equidistance between them. Hold the upper torso straight and stand still. Inhale slowly and bend the torso backwards. Remain conscious towards the body balance. Bring the right hand from the back and place it over the right heel. Similarly place the left hand over the left heel. Slowly press the waist towards the front Allow the neck to move backwards.
Realize the strain over abdomen. Feel the body weight over the arms and thighs. Hold yourself in this position as long as you find comfortable. Slowly straighten the neck and then the upper torso. Thereafter slowly remove both the hands over ov er the heels. Get in the Vajrasana pose. Place both the hands over the knees. Keep the eyes closed and concentrate over the breathing. Breathing Patterns: Breathe normally and with ease during the entire practice. Consciousness: Physical - on the abdomen, neck, spinal chord and both the shoulder. Spiritual - on svadhishthan and vishudhi chakra. Benefits: Beneficial for the digestive and reproductive systems. Stretches the stomach and intestines. Alleviates constipation. Backward bends loosens up the vertebrae and stimulates the spinal nerves. Relives backache, lumbago, rounded back and drooping shoulder. Fully stretches the neck front. Regulates the thyroid gland. Contraindications: High blood pressure. Heart ailments. Severe back problems. Abdominal surgery. 2nd and 3rd trimester of pregnancy. Sleeping Thunderbolt Pose (Supta Vajrasana) Supta Vajrasana Vajrasana is an Indian translation for Sleeping Thunderbolt pose. This is last but an important asana of Vajrasana series and before practicing this asana one should regularly practice all the asanas of Vajrasana series. You can learn this asana as below: • • • • • • • •
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Get in the vajrasana pose. Hold the spinal chord straight and relax. Keep the eyes closed and remain conscious towards the breathing. Mentally contemplate about this asana. Open the eyes and bend the neck backwards with ease. Remove the hands from the knees and place them over the buttocks. Place the palms along side the waist. Slowly bend the elbows and move the upper torso towards the floor. Now hold the entire body weight over the elbows. Breathe natural and easy. Slowly move the shoulder towards the floor. Do not allow the knees to get raised. Now place the neck and raise the shoulder upwards from the floor. Maintain the lower waist part above the floor. Now place both the hands over the thighs. This is the final position. You may keep eyes closed or open. Breathe normal, slow and rhythmic. Bring both of hands back on the floor. Bring the body weight over the elbows.
Straighten the shoulder and neck keeping the body balance in the mind. Get back in Vajrasana pose. Place back both the hands on the knees. Keep the eyes closed and remain conscious towards the breathing. Realize the sensation in the body. Breathing Patterns: Normal, slow and rhythmic. Consciousness: Physical - on the abdominal and breast stretch, lower body parts and breathing. Spiritual - on svadhishthan, anahata and vishudhi chakra. Benefits: Massages the abdominal organs. Alleviates digestive ailments and constipation. Tones up the spinal nerves. Makes the back flexible. Realigns rounded shoulders. Asthma. Bronchitis. Enhances creativity and intelligence. Redirects sensual energy to the brain for spiritual purposes. Contraindications: Sciatica. Slip disc. Knee problems. Sacral ailments. Menstruations. 2nd and 3rd trimester of pregnancy. Tiger Pose (Vyaghrasana) yaghrasana is an Indian translation for Tiger pose. This is called so as it simulates the stretching movement made by a tiger as it wakes up from deep sleep. You can learn this asana as below: • • • • •
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This is the most important asana for females among Vajrasana series. Get in Vajrasana pose. Set yourself in the cat stretch pose. Maintain equidistance between the knees and hands. Hold the arms straight and keep the eyes open. This is the primary position. Inhale deep. Slowly raise the right thigh towards the back when the thigh gets parallel to the back. bac k. Then raise the lower knee and bring the toe towards the head. Turn the neck towards the back. The sole gets towards the back.
Balance the body in this pose. Keep the eyes open and bring the consciousness between the eyebrow centers. Place any soft matter if you realize any knee pain. Exhale and bend down the neck and the right knee. Bring the right knee between the arms and attempt to touch the nose. Raise the back upwards. Hold yourself in this pose for a while. Place back the leg near the knee and straighten the neck. Similarly repeat this with the left leg and complete the cycle. Initially practice this five times and slowly increase it. Breathing Patterns: Inhale when you raise the leg from behind towards the back. Exhale out when you touch the leg with the nose. Consciousness: Physical - on the breathing and physical movement. Spiritual - on svadhishthan chakra. Benefits: Tones the spinal nerves. Relaxes the sciatic nerves. Relives sciatica. Loosens up the legs. Tones up the vaginal passage p assage after the child delivery. Stretches the abdominal muscles. Promotes digestion. Stimulates blood circulation. Reduces weight from the hips and thigh. • • • • • • • • • •
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