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Yoga Asanas {  Yoga Postures }     

Yoga Asanas {  Yoga Postures }   

 

Siddhasana (perfect posture)

   Meaning: this asana (posture) is performed mostly by the siddhas  -semi divine being. This is the reason why this posture is called siddhasana.

Technique:

  • Sit with legs extended.
  • Bend left leg and place its heel against perineum (the area between genitals and anus).
  • Fold the right leg and fix its heel against the pubic bone.
  • Insert the outer edge of the foot,sole upturned, in the fold between the calf and thigh of the left leg,
  • Make an attempt to rest buttocks, thighs and knees on the floor.
  • Make a ring of index finger with middle of thumb, the other three fingers remaining straight (GyanMudra) and rest the wrists on respective knees.
  • Fix gaze either at mid-eyebrows or at tip of nose, as preferred.
  • Continue sitting in this attained stable posture as long as it is comfortable for the practiser.
  • Repeat the posture by reversing the legs.

 

Yogic claims:

  • Perfect posture for meditation.
  • Contracts the perineum and thereby directs Prana (vital energy) and semen upwards towards the direction of head.
  • Helps to check sensuality and attain mental discipline.
  • Helps in opening the passage of Sushumna.
  • Steadies the flow of Pranas, sense organs and mind.
  • Helps in maintaining continence, due to slackening of spermatic nerves caused by pressure by the heel.
  • Enables the practiser to bear the pain of opposites (e.g. pain/pleasure, heat/ cold, profit/loss etc.)
  • Helps the mind to concentrate, meditate and contemplate.
  • Best postural technique for awakening of Kundalini Shakti-Yogic viewpoint of immense storehouse of human static energy.
  1. Helps to develop effortlessly the application of three muscular locks ‘Yogic

bandhas’ viz. Chinlock (voluntary closure of glottis), Abdominal lock (voluntary control over abdominal muscles-abdominal rectii) and Anal lock (voluntary control over anal sphincters) known respectively in yogic language as Jalandhaar-bandh, Uddiyanabandha and Muladhara-bandha.

 

Scientific Evaluation:

N.B.:  The common rules for all seated postures of meditation are:

  1. i) Spine, neck and head must be kept in a yogic straight line,
  2. ii) Hands may rest either on the knees in Gyan Mudra or be placed below the navel, making Brahmanjali.

 

 

   PADMASANA (LOTUS POSTURE)

Meaning: Padma means lotus. Padmasana acquires its name because when performed this resembles a lotus. This is also known as kamalasana.

Technique:

  • Sit on the ground ,spread the legs forward and place the right foot on the left thigh .
  • Support the body firmly on the buttocks and thighs, the spine, neck and head erect in a vertical line.
  • Keep each foot onto the opposite thigh and with sole upturned fix it against the opposite
  • Join the heals of both the feet below the navel at the
  • Try to fix the knees firmly on the ground.
  • Gaze at the tip of the nose or mid-eyebrow point as preferred.

 

Yogic claims:

  • Cures a number of diseases especially constipation,asthma,insomnia,hysteria, indigestion and flatulance.
  • Strengthens the nerves and muscles below the waist region and makes them flexible.
  • Improves digestion and strengthens thighs and calves.
  • Annihilates all bodily ailments.
  • Diminishes sexual urges in both males and females  and makes womb healthier in women.
  • Directs the breath after deep full inspiration into the path of’Sushumna nadi’ known to awaken the ‘Kundalini shakti.
  • Aids in focussing the concentration by quitening the mind and sense
  • Helps free movement of Prana’ in the ‘Sushumna’ due to the straightening of the spinal cord and vertebral column.
  • Keeps breathing normal and correct.
  • Utilized in breathing and concentration exercises, hence known as meditative posture.
  • More effective and useful for attaining the state of well being.
  • Helps to maintain the body steady, firm and undisturbed to enable the perfect practice of ‘Pranayama’ whereby the body develops the tendency to buoy up.
  • Helps the mind to concentrate, meditate and contemplate.
  • This asana relieves the body of its excessive fat and it increases the vitality.

 

 

  BHADRASANA (AUSPICIOUS POSTURE)

Technique;

  • Spread the knees wide out of the sides with soles and heels opposed each
  • Fix the heels against the perineum.
  • Make spine, neck and head straight in a vertical line.
  • Place the hands on the knees during

 

Yogic claims :

  • Strengthens thighs, knees and legs and prevents disorders of knees, toes and perineum.
  • Cures gonorrhoea, urinary diseases, piles, fistula, etc.
  • Keeps sexual urge in
  • Helps in maintaining continence,
  • Benefits the
  • Helps develop the ability in mind to concentrate, meditate and

 

Scientific Evaluation and Benefits:

  • Wide-apart pull exerted on the pelvis may help for easier child birth.
  • Must tone up the reproductive organs and the urinary system.

 

 

   MUKTASANA (Liberation posture)

Technique:

  • Bring the soles of both the feet against each other.
  • Rest the body on the toes keeping the joined heels in perineum (place between the anus and the genitals)
  • Touch the knees to the ground, keeping the spine, neck and head in a yogic.vertical line.
  • Place hands on the knees in Gyan Mudra.
  • Stay in the pose for six to ten seconds, breathing freely, normally and comfortably.

 

Yogic claims :

  • Strengthens legs and generative organs.
  • Helps attain    perfection    and supernatural faculties.
  • Provides the same benefits as those obtained in
  • Enhances and develops spiritual faculties besides helping the mind to attain the capacity of concentration, meditation and contemplation.
  • Helps attain peace and repose of mind

 

 

   VAJRASANA (THUNDERBOLT  POSTURE)

 

Technique:

  • Bend your knees to touch the calves with the
  • Rest both the Knees close to each other and sit on the inner edges of the heels and upturned soles.
  • Rest the palms on the respective knees.
  • Sit erect and gaze straight in front or tip of the nose or mid-eyebrow point.
  • Breath freely, normally and comfortably.

 

Yogic claims :

  • Helps in gaining success in breath controlling exercises of Suryabhedana, Bhastrika, Kumbhak, Rechak etc. and meditation.
  • Helps in Pranoutthana’ and ‘awakening of Kundalini’.
  • Makes the body strong and firm like adament or ‘Vajra’.
  • Strengthens toes, knees, legs and thighs.
  • Normalizes and balances quantum of sleep.
  • Speads up digestion by reversing the downward flow of energies through nadis after meals.
  • Bestows perfections and supernatural faculties (Siddhis) to the practiser.

 

Scientific Evaluation and Benefits:

  • Must help loosening of the synovial ligaments.
  • Sitting still in the posture must calm the mind and quieten the nervous system.
  • Must improve posture.
  • Must firm the legs and limber the knee-joints.

 

 

   SWASTIKASANA (POSTURE PROSPEROUS)

Swastika-‘good-fortune’ symbol also called Ankle-lock posture.

 

Technique:

  • Cross the ankles to insert each foot between the thigh and calf of the opposite leg.
  • Attempt to keep the knees down on the floor.
  • Both feet must be visible in front view.

 

Yogic claims :

  • Prevents aching of feet.
  • Develops control   over  profuse sweating of feet (hyper-hydrosis)
  • Checks the vulnerability of extremities especially of feet to extremes of hot and cold weather.

 

 

   VIRASANA (HERO’S POSTURE)

Technique :

  • Stand erect on the ground.
  • Stretch left leg backwards and right knee forward.
  • Stretch the right arm forward in front of the chest, simultaneously bend back the left
  • Clench the fists of the hands with the thumbs tucked
  • Keeping the left leg straight, stretch the trunk backwards with full
  • Keep both the eyes open without blinking and gaze straight.
  • Stay in the pose for 15 to 20 seconds, breathing normally.
  • Repeat the posture by reversing the position of the arms and legs.

 

Yogic claims:

  1. Generates strength, vigour, courage, fortitude and power.
  2. Removes the sluggishness and imparts alterness, freshness instead.
  3. Reduces the need for sleep and produces fearlessness and chivalry.
  4. Dispels various ailments specifically seminal disorders.
  5. Reduces the waist and makes the chest broader.
  6. Strengthens feet, thighs and arms.

 

Scientific Evaluation:

  1. Must improve posture and balance.
  2. Must stretch the front of the body.
  3. Must limber and strengthen the spine, hips and legs.
  4. Must firm the muscles of the back, chest and arms.
  5. Must tone the nervous system.

 

 

    GUPTASANA (HIDDEN POSTURE)

Technique :

  • Sit on the ground with the left foot in such a way that the heel comes in contact with the anus.
  • Lift the buttocks and place the right foot on top of the left.
  • Place the right heel against the anus firmly.
  • Extend the hands beyond the knees keeping trunk, neck and head straight.

 

Yogic claims :

  • Provides a cure for wet dreams and other seminal disorders.
  • Helps subdueing sexual urge and diminishes hyper-excitability.
  • Provides relief in diseases of urethral system.
  • Directly activates the ‘Chitrakhya nadi’ and affects the health of genital

organs.

  • Helps maintain celibacy.
  • Checks the ailments of anus and genitalia.
  • Helps awakening Kundalini shakti quickly when associated with abdominal uplift and anal lock (Uddiyana and Mula Bandha).

 

Scientific Evaluation :

 

 

UTKATASANA (HUNKERING POSTURE TIP-TOE SQUATTING)

Technique:

  • Stand upright and rise on the toes and then.
  • Hunker down and sit on the raised heels placing them under the arms.
  • Try to bring the feet together or nearly so.
  • Spread the knees a little apart and rest the elbows on the knees with arms bent and hands clasped with the fingers lightly interlaced.
  • Stay down at least 10 seconds, breathing freely and then return to standing upright.

 

Yogic claims:

  • Relieves painful afflictions of the joints of the feet and the fingers.
  • Helps in the attainment of uninterrupted celibacy.
  • Induces the semen to course upwards.
  • Relieves the diseases of the abdomen owing to automatic application of abdominal lock or Uddiyana bandha.
  • Helps cleansing the rectum by performing Jala-vasti (water douche) and pavan-vasti (air-douche) during the adoption of this asana.
  • Helps performing other yogic practices like ‘Vajroli (sucking liquid through the urethra) and ‘Nauli’ (isolation of rectus abdominis muscles and their rotation.
  • Helps gaining control over sexual energies and urges,

 

Scientific Evaluation :

  • Must induce negative pressure in the abdomen which in turn returns blood speedily from the abdominal visceral organs to the heart.
  • Must benefit patients’ suffering from painful applications of joints of the feet, knees and fingers.

 

 

   MANDUKASANA (FROG POSTURE)

Meaning: “Manduk” means “frog” in Sanskrit. The arrangement of the legs in this posture resembles the hind legs of a frog. Hence the name.

Technique :

  • Fold back each leg with sole upturned behind the buttock on it’s own side of the body.
  • Touch the big toes with each other.
  • Make spine, neck and head erect in a vertical line.
  • Rest the hands lightly on the knees.
  • Stay in the pose for atleast 15 seconds, breathing deeply, normally and comfortably.

 

Yogic claims:

  • The Apana vayu (vital energy from below the naval to toes ) is directed

downwards,thus helping the movement of faecal matter in the bowels.

  • Prana begins to move up in the Sushumna and their posture generally tones up the entire
  • Lungs become strong,.blood is purified and Prana comes under control by retention of breath.

 

Scientific evaluation :

  • Wider spacing of the knees is certain to improve pelvic mobility and hence health benefits.
  • Mandukasana improves functions of all organs.
  • It benefits people suffering from constipation, diabetes, and digestive disorders.
  • It improves the lungpower, circulation in the walls of the chest and abdomen and tone of the abdominal and shoulder muscles.
  • It also improves sciatica in some people.
  • The asana acts especially in the joints of the knees and ankles improving coordination and fluidity of movement.

 

 

    YOGASANA (ANCHOR POSTURE) 

Technique

  • Sit in the Lotus posture (Padmasana)
  • Take a deep breath.
  • While inhaling, bend the trunk forward and lower the forehead to the floor.
  • Hold the arms behind the back.
  • Stay in the pose for 10 to 15 seconds, breathing normally.

 

Yogic Claims :

  • One does not feel lazy or drowsy while sitting in this posture.
  • Sitting in this posture for long periods enhances the possibility of awakening the Kundalini.

 

Scientific evaluation :

  • In the forward-bent position, the abdominal muscles (recti abdominis)

and organs (liver, spleen, pancreas, kidneys, stomach, small and large intestines) must receive considerable massage.

  • Functions of digestion and elimination (urine and faecal matter) must improve.

 

    DHANURASANA (BOW POSTURE)

 Technique :

  1. Lie flat on the abdomen and chest, the chin on the floor.
  2. Spread the knees well apart for one foot or so.
  • Flex the legs and bring the heels close to the buttocks.
  • grasp the ankles firmly, the thumbs and fingers side by side.
  • Lift the head, neck and shoulders as high as one can.
  • At the same time as in step 5 above, pull on the ankles strongly, the arms

straight and lift the thighs and chest off the floor.

  • In so doing, balance on the stomach only.
  • Hold the thus ‘attained body bow’ for five to ten seconds, breathing normally.

N.B.: Those who suffer from heart disease or high blood pressure are warned not to attempt this posture.

Yogic claims

  • Makes the body supple and resilient.
  • Strengthens the bones of vertebral column.
  • Makes the spine elastic, supple and resilient-a sign of good health, longevity and the absence of disease.
  • Removes flatulence and streamlines paunches and heavy buttocks.
  • Relieves constipation and dyspepsia.
  • Slims the waist and strengthens the shoulders, neck, arms, thighs, hands and feet.
  • Improves eye-sight and sparkles the eyes.
  • Makes body look beautiful and radiant.

Scientific evaluation:

  1. Must increase the speed of circulation of blood.
  2. Must markedly stretch the entire musculature.
  3. Must limber the spine, hip and shoulder joints.
  4. Must strengthen the back muscles.
  5. Must stretch the front of the body including legs, abdomen, chest, arms, throat and jaw line.
  6. Must stimulate massage and tone up the visceral organs of chest (heart and lungs) and abdomen (stomach, small intestine, large intestine,

liver, spleen,pancreas, kidneys and genitals).

  1. Must regulate and restore the glandular functions.
  2. Must improve the health and fitness of the body.
  3. Risky for patients of high blood pressure (Hypertension) and heart diseases.

 

    MATSYASANA (FISH POSTURE)

Technique :

  • Sit on the floor with the legs flexed and feet crossed on to the thighs as in Padmasana (Lotus posture).
  • Lie back on the floor by supporting the body on hands or elbows.
  • Keep the legs flexed and the knees down on the floor.
  • Arch the back and throw back the head, pressing its crown on the floor in such a manner that shoulders and back are off the floor.
  • Finally, grasp the toes with the hands.
  • Stay in the pose for ten to twenty seconds, breathing freely, normally and comfortably.

 

Yogic claims :

  • Eradicates many dangerous, irremediable and supposedly incurable diseases e.g. painful piles.
  • Cures the disorders of stomach and strengthens the trunk and the legs.
  • Cures the ocular defects.
  • Relieves the ailments of throat e.g. tonsils.
  • Relieves constipation.
  • Makes spine supple and resilient.
  • Benefits aching knees and back and diabetics.
  • Enables floating on water.

 

Scientific evaluation :

  • Must shift the centre of gravity towards the middle of the body.
  • Must benefits the legs and pelvis as in Lotus posture.
  • Must expand the thorax and make it more mobile and elastic.
  • Must strengthen the spine.
  • Must correct the rounded back due to poor posture.
  • Must activate the spinal nerves and nourish these with fresh blood.
  • Must stretch the abdominal muscles.
  • Must activate and  tone  up  the abdominal viscera, pelvic organs and endocrine glands.
  • Must stimulate the pancreas and liver to aid digestion.
  • Must affect the functioning of brain, pituitary pineal glands, thyroid and parathyroid glands.
  • Might act as a potent prophylactic against the development of pulmonary ailments.
  • Should also provide relief to the maladies of the uterus.
  • Should normalise the disorders of menstruation.

 

 

     USHTRASANA(CAMEL POSTURE)

Technique :

  • Kneel on the floor, with knees and ankles together and toes flat with soles upturned.
  • Bend back and grasp the ankles, the thumbs being inside of each ankle.
  • Push the pelvis forward, throw the head back and arch the spine strongly,
  • Stay in the pose for ten to fifteen seconds, breathing freely, normally and comfortably.

 

Yogic claims:

  • Makes the neck strong.
  • Reduces the fat on the waist and stomach.
  • Improves digestion and cures all stomach diseases.
  • Prevents the disorders of three humours.

 

Scientific evaluation:

  • Stretches the spine severally and hence must nourish the spinal nerves with blood.
  • Stretches the whole front of the body, must stimulate the circulation in all parts.
  • Must correct the rounded shoulders and a hump at the base of the neck.
  • Must impart a massage to the abdominal muscles and viscera, send a rich flow of blood to the pelvic region, enhance sexual fitness and correct constipation and digestion.

 

 

    BHUJANGASANA (COBRA POSTURE)

Technique:

  • Lie flat on the abdomen, the legs stretched out together, the soles of the feet turned up and the toes flat.
  • Bend the arms and place the hands flat on the floor, fingers pointing forward, five to six inches in front of the shoulders to begin with.
  • Keep the elbows in against the sides of the body.
  • Rest the chin on the floor.
  • While inhaling, slowly raise the head, neck and upper back, successively and simultaneously straightening the arms.
  • Look diagonally upwards towards the sky.
  • Feel the bending of spine vertebra by vertebra.
  • Hold the raised pose for ten to twenty seconds.
  • While exhaling, return gradually to the starting position.
  • If felt like staying in pose longer than twenty seconds, start breathing freely, normally and comfortably.

 

Scientific Evaluation

  • When performed slowly and smoothly, the posture exercises the spine from the lumbar region to the neck, limbering and strengthening it.
  • Stretches the front of the body, legs, abdomen, chest, throat, jawline.
  • Must stimulate the circulation and nourish the nerves in the spinal column with additional supply of blood.
  • Pose must improve digestion, relieve constipation, normalize glandular functions and correct menstrual disorders and improve functioning of urino-genital organs.

 

 

    PASCHIMOTTANASANA (BACK-STRETCHING POSTURE) OR (POSTERIOR STRETCH POSTURE).

Technique :

  • Lie full-length on the back, the legs out-stretched together, the palms of the hands placed flat on the tops of the thighs.
  • While breathing in, slowly curl up the upper body (trunk, neck and head), sliding the hands down the thighs towards the knees.
  • Bring the upper body (head, neck, shoulders and back) slowly up, in the vertical position.
  • On assuming the vertical position change from inhaling to exhaling and continue the body movement downwards, lowering the head as far as one comfortably can towards the knees.
  • Simultaneously with step 4, slide the hands down to the ankles or to the feet if elasticity permits.
  • Stay in the stretched forward position for ten seconds to begin with, adding more seconds with passage of regular practice.
  • Breath freely if one stays longer than ten seconds in the bent-forward pose.
  • Breath in slowly, while coming out of the pose by gradually unwinding.

 

Yogic claims :

  • Improves digestion by stimulating gastric secretions
  • Improves sexual vigour (fitness) and leads to mastery over sexual energies and urges.
  • Corrects constipation and enhances the efficacy of elimination of wastes.
  • Reduces distended stomach and cures practically all diseases.
  • Slims the waist and makes body symmetric, well-built and supple.
  • Cures gastritis, enlarged spleen, seminal diseases and dyspepsia.
  • Strengthens nerves, joints and muscles of the legs.
  • Opens the passage of Sushumna, directs ‘Prana’ vital energy upwards.
  • Preserves semen, awakens Kundalini.
  • Brings under control Prana and sense organs.
  • Enhances concentration of mind.

 

Scientific evaluation :

  • Must stretch the muscles of the back, arms and legs (hamstring muscles located at the back of the thighs, resist stretching to begin with, but loosen up with practice.
  • Must squeeze and contract abdomen in the early states of curl-up (forward bending).
  • Must stretch pelvis and provide massage to pelvic organs.
  • Must promote the strength and suppleness of the spine and make it resilient.
  • Must enrich the blood supply to the spine, and nourish the complex network of nerves emerging from it.
  • Must ensure proper circulation of blood to the whole body,
  • Must help the mind to attain the qualities of concentration, meditation and contemplation effortlessly and spontaneously.
  • Must stimulate the secretions from stomach, liver and pancreas.
  • Must provide relief to patients of arthritis, sciatica, backache and those suffering from pain in the knees, thighs and legs.

 

 

   KURMASANA (TORTOISE POSTURE)

Technique:

  • Sit on the floor with the legs spread apart slightly.
  • Draw up the knees, bend forward slowly and slip the arms gradually below the knees.
  • Stretch the arms fully out sideways, the palms being flat on the floor.
  • Straighten the legs and press the chin, shoulders and chest to the floor.
  • Hold the pose for ten to twenty seconds, breathing normally and comfortably.

 

Yogic claims :

  • Applies Mool bandha (Abdominal lock) automatically.
  • Contraction of anus quickens the upward movement of ‘prana’ and awakens Kundalini.
  • Prevents piles and fistula.

 

Scientific Evaluation:

  • Must stretch the muscles of the back, arms and legs (hamstring muscles located at the back of the thighs resist stretching to begin with, but loosen up with practice).
  • Must squeeze and contract abdomen in the early states of curl-up (forward bending).
  • Must stretch pelvis and provide massage to pelvic organs.
  • Must promote the strength and suppleness of the spine and make it resilient.
  • Must enrich the blood supply to the spine, and nourish the complex net work of nerves emerging from it.
  • Must ensure proper circulation of blood to the whole body.
  • Must help the mind to attain the qualities of concentration, meditation and contemplation effortlessly and spontaneously.
  • Must stimulate the secretions from stomach, liver and pancreas.
  • Must, provide relief to patients of arthritis, sciatica, backache and those

suffering from pain in the knees, thighs and legs.

 

 

     MATSYENDRASANA  (SPINAL-TWIST POSTURE)

 

Technique:

  • Sit solidly on the buttocks, bend the right knee, and place the right foot high up on the left thigh.
  • Now place the sole of the left foot on the floor on the right side of the right knee, the ankle bone against the knee and the foot pointing in the same direction as the right upper leg.
  • Attempt to place the left knee almost in the right armpit.
  • Reach out with the right arm and grasp the left foot or ankle-the arm is outside the left leg with the back of the arm against the left side of the left knee.
  • Finally, twist the trunk to the left, hold the left arm across the lower back, and gaze over the left shoulder.
  • Stay in the pose for ten to twenty seconds, breathing freely, normally and comfortably.
  • Repeat by reversing the positions of legs, arms, spinal twist and gaze.

 

Yogic claims:

  • Prevents backache, lumbago and combats and eradicates many other serious ailments.
  • Improves digestion and thereby makes the body healthy, symmetric, radiant, strong, free from wrinkles and agile.
  • Relieves flatulance,chronic enlargement of spleen, disorders of intestine and liver.
  • Only asana for curing helminthiasis and worms infestations viz. round worms, flat worms and tapeworms.
  • Benefits immensely the patients of Diabetes mellitus.
  • Helps in continence and delays old age.
  • Helps speedily awakening of Kundalini ‘serpent power’ and stabilize ‘lunar power’ in the palate.

Scientific evaluation :

  • The twist during the pose appears to begin at   the   sacrum   and   rises gradually up the spine until with the turn of the hand reaches the cervical region.
  • Likely to squeeze and hence tone the abdominal visceral organs-liver, spleen, pancreas, stomach, duodenum, small intestine, large intestine and urino-genital organs,
  • The abdominal squeeze/contraction must be providing massage to the kidneys, ureters, urinary bladder enriching their blood supply,
  • The abdominal squeeze must aid digestion, encourage natural peristaltic  action  in  the  intestines and   enhance   the  functioning of     eliminatory organs.

 

 

    SINGHASANA (LION POSTURE)

Technique:

  • Sit with back erect and legs crossed as in the Lotus posture or with legs as in the thunderbolt posture.
  • Exhale until the lungs have been emptied.
  • Keeping the chin at level, open the eyes and the mouth widely, protrude

the tongue out and down as as possible simultaneously strengthen the arms and tense the whole body.

  • Hold this static pose for six to ten seconds, taking short breaths through

the mouth.

  • Breath normally before repeating the posture.

 

Yogic claims:

  • Improves the quality of the voice.
  • Provides relief to ailments of oral cavity, teeth, tongue, jaws and throat.
  • Prevents or cures sore throats.
  • Makes the chest broad, belly slim, body strong and develops tongue and eyes.
  • Strengthens glands of throat.
  • Improves digestion and eyesight.
  • Helps attain undisturbed celibacy.
  • Generates fearlessness.
  • Makes one behaviourally self-controlled and disciplined.
  • Checks sensual motivation.
  • Helps develop automaticity in application of three yogic bandhas (Jalandhar, Mula and Uddiyan) effortlessly.

 

Scientific evaluation:

  • It is a static or isometric contraction exercise. Isometrics— a form of strengthening and firming the body without moving the muscles.
  • Must stimulate the circulation of blood throughout the body and direct the flow specifically to the throat and the larynx which otherwise rarely receives such additional nourishing.
  • Limbers and stretches the legs, pelvis and trunk.
  • Pushing of tongue out to its limit of extension, the muscles of the throat and face are certainly to get strengthened and toned up.

 

 

    GAUMUKHASANA (COW-FACE  POSTURE)

Technique:

  • Sit on the floor in the Vajrasana (Thunderbolt posture)-means that the back is erect, the knees are together and the buttocks are against the inner edges of the heels and upon the soles of the feet.
  • Bend the right arm, raise the elbow high and stretch the hand over the right shoulder and down the middle line of the back as far as it will reach without disturbing the spines vertical poise,
  • Simultaneously, bend the left arm and bring the left hand up the centre of the back from below until the fingers of the two hands meet.
  • Clasp the hands firmly by curling the fingers of both hands and hooking them together taking care that the palm of the right hand faces the back and the palm of the left hand faces outwards.
  • Stay in the pose for six to eight seconds, breathing freely.
  • Then repeat reversing the arm and legs position.

N.B.: Beginners who find difficulty in interlocking the hands can grip a handkerchief, towel or belt with the hands, shortening its length as the suppleness increases.

 

Yogic claims:

  • Helps prevent bursitis.
  • Strengthens feet, knees and waist.
  • Prevents enlargement of testicles.
  • Limbers shoulders’ joints.
  • Benefits patients suffering from diseases of lung disorders viz. asthma and tuberculosis of the lungs.

Scientific evaluation:

  • The pose must improve poor posture.
  • Must limber the shoulder joints, strengthen and tone the muscles of the shoulders, upper back (trapezius, latissimus dorsi) and rear upper arm (triceps) and must produce a stronger grip.
  • Increases the efficiency of the lungs by initiating the haemocirculatory actions of the lungs.
  • Decreases the respiratory movement of the lung (ventilation) on the side of performing the asana, the other lung, however, gets activated, vice-versa occurs by reversing the position of arms and legs.
  • The alternate activation and de-activation of lungs’ ventilation help in utilizing more of alveoli for gaseous exchange purposes by replacing the residual volume.
  • Increases the total ventilatory capacity of the lungs.

 

   SHAVASANA (CORPSE POSTURE)

Technique:

  • Lie full-length on the back, legs stretched out with the heels touching each other and the toes pointing limply outwards.
  • Rest the arms by extending on the floor slightly out from the sides.
  • Keep the hands near the buttocks with palms up and fingers spread a, little apart.
  • Make the whole body limp and relax and rest with the feeling’ of – ‘Let go’… ‘Let go’ ….’ Let go’.
  • Relax all the parts of the body-neck, chest, shoulders, waist, back, belly, eyes, knees, legs, feet and hands as if they are no more parts of the body, they are dead, assume at this juncture the body as corpse.
  • Breath through the nose quietly and smoothly, to begin with some deep breaths, as though into the stomach, exhaling also fully each time by drawing the abdomen in.
  • After a couple of deep breaths, make the breathing quiet, smooth and even.

 

  • Breath awareness as a means to quieten the mind during Shavasana:

 

  • Continue observing breathing-inhaling and exhaling for as long as one lies in Shavasana as in corpse.
  • Stay in the pose observing incoming and outgoing breath for two to three

 

  1. Feeling of ‘Let-go’ to each part of the body in sequence from feet to scalp as a means to release muscular tensions during shavasana :

 

  • After observing breathing for a minute or two or three, one can turn one’s full attention to feeling of’Letting go’ by focussing or fixing mind on the selected part of the body in the following sequence : (i) both feet, (ii) both calves, (iii) both thighs, (iv) pelvis including lower back, (v) abdomen with back, (vi) chest including upper back, (vii) both hands,  (viii) both forearms, (ix) both upper arms, (x) both shoulders, (xi) throat, (xii) neck, (xiii) jaws, (xiv) lips, (xv) tongue, (xvi) eyes (xvii) eye brows and (xviii) scalp and finally that the   is no body no mind but only awareness.
  • After doing away with both body and mind, try to stay only with awareness for a minute or two or three-or one can continue in this state for as long as the time for relaxation permits or otherwise the pure awareness turns into body awareness of its own.
  • After staying with awareness, the practiser must observe breathing again-this will quieten the mind and aid relaxation.

 

Yogic claims :

  • Relieves both physical and mental fatigue in howsoever-tiresome person.
  • Removes fatigue and relaxes the mind by checking its activity.
  • Induces deep state of meditation.
  • Develops a capacity to mobilise and harness the effects of ‘prana-shakti’ (vital energy) in the body.
  • Induces unsurpassed relaxation and physical recuperation to all the parts of the body.

Scientific Evaluation:

  • Must induce active relaxation to the contractile tensions generated in the motor organs of the body.
  • Must provide active relaxation to each contractile muscle group.
  • Must induce mental association and familiarity with respect to the position of the body.
  • Must diminish precipitously the muscle tone and intra tissue tensions.
  • Must lower markedly the peripheral vascular resistance to inflow of arterial blood.
  • Must provide more nutrients and oxygen to all organs and muscle mass.
  • Might help    in    flushing out accumulated waste materials-the metabolic intermediaries and injurious end products like carbon dioxide.
  • Diminishes the accumulated lactic acid in exercised muscles.

 

  GAURAKSHASANA (COWHERD POSTURE)

Technique:

  • Spread the knees wide out to the sides with soles and heels of the feet apposed each other closely.
  • Make spine, neck and head in a vertical line-a yogic straight line.
  • Move the body slightly forward and place the perineum (area between genitals and anus) over the heels.
  • Hold the feet with hands either grasping the toes or place the hands on the knees.
  • Stay in the pose for ten to fifteen seconds, breathing freely, normally and comfortably.

 

Yogic claims:

  • Lessens the rigidity of joints of knee, ankle and pelvic region.
  • Strengthens the nerves and muscles of the knee and thighs.
  • Cures diseases like spermatorrhoea, gonorrhoea and urinary diseases and other disorders viz. piles and ano-rectal abnormalities.
  • Benefits patients of ano-rectal fistulae.
  • Removes all nervous debility.
  • Helps awakening ‘Kundalini’ (serpent power) by unifying ‘Prana’ and ‘Apana’.

 

Scientific evaluation:

  • Imparts wide-apart pull on the pelvis, which is good for easier childbirth.
  • Must tone up the reproductive organs and the urinary system.
  • must aid in providing relief to patients suffering from diseases of urinary disorders, spermatorrhoea  and gonorrhoea.
  • Must provide relief to patients of arthritis by limbering joints of knees, ankles, toes and pelvic region.
  • Might benefit patients of exostrosis.

 

    SANKATASANA (DANGER FACING POSTURE)

Technique:

 

  • Sit on the buttocks and cross the legs in a manner that left heel is brought against the right buttock and vice-versa.
  • Keep the back straight.
  • place the back of one hand against the upper knee and join the palms of the hands together.
  • Stay immobile in the pose for at least fifteen to twenty seconds, breathing normally, freely and comfortably.

Yogic claims :

  • Strengthens nerves , tissues , muscles and bones of arms, legs and hands.
  • Helps cure enlargement of kidneys and testicles.
  • Relieves fatigue produced through walking.
  • Helps providing relief to patients of arthritis and analogous disorders.

Scientific Evaluation :

  • Must promote suppleness in the legs and shoulders.
  • Must strengthen the knees, ankles and calf muscles.
  • Must develop coordination and balance.
  • Must improve concentration.

 

     VRAKSHASANA (TOPPLING TREE  POSTURE)

Technique:

  • Stand upright with the feet together.
  • Fold the left leg, taking the heel back grasp the foot with the left hand.
  • Hold the right arm straight up along wide the right ear, the palm of the hand being
  • Keeping the back straight and the right leg locked at the knee, tilt forward until the right arm, trunk and left thigh are in line parallel to the floor.
  • Maintain the balance straight on the right leg.
  • Stay steadily in the balanced pose for six to ten seconds, breathing normally.
  • Repeat the pose by reversing the balance on the left leg.

Yogic claims :

  • Very beneficial for head, neck, chest, heart and eyes.
  • Improves digestion and helps in continence.
  • Hair do not turn grey prematurely.

 

Scientific evaluation;

  • Must improve balance, posture and concentration.
  • Must limber the hips, deepen the thorax, strengthen and firm the

ankles, tone up the muscles of the legs, back and chest.

  • Must reduce the fat on the waistline.
  • Must aid in digestion and elimination.
  • Must tone up the nervous system.

 

    GARUDASANA (EAGLE  POSTURE)

Technique:

  • Stand upright.
  • Bend the left knee and slightly twist the right leg over the left leg in a manner

that the right instep is tucked behind the left calf.

  • Cross the arms in front of the chest in a way that the left elbow rests on the

right biceps against the elbow joint.

  • Keep the left fist above the right fist in front of the face.
  • Stay steady in the pose for six to ten seconds, breathing freely and normally.
  • “Repeat the pose, balancing on the right leg and reversing the arm and leg positions.

 

Yogic claims:

  • Strengthens nerves, tissues, muscles and bones of arms, legs and hands.
  • Cures enlargement of kidney.

 

Scientific evaluation:

  • Must promote suppleness in the legs and shoulders.
  • Must strengthen the knees, ankles and calf muscles.
  • Must develop coordination and balance.
  • Must improve concentration.

 

 

 Shashankasana {Moon posture}

Meaning:-

‘Shashanka’ in Sanskrit means the moon, that’s why it is called moon pose also.

Technique:-

  • Sit with legs folded backwards, heels apart, knees and toes together (sit in vajrasana).
  • Adjust your hips between the heels (Vajrasana). Slowly raise your arms over the head.
  • While exhaling, slowly bend forward and stretch your palms on the floor with abdomen pressing against the thighs.
  • Then bring your face downwards and touch the floor with the forehead without raising the buttocks. Inhaling slowly, return to an upright position, and then reverse the process.

Duration

To release, slowly revert to the normal position of vajrasana. You may do this asana at least 8 to 10 times.

Yogic claims:

  • This asana stretches the rectus muscle of the abdomen and helps in improving the digestion
  • It also relieves Constipation and benefits people with sciatica and hypertension.

Caution

  • Do not release the ankles from their position, without raising the back.
  • Not for the people who are suffering from pain in the hip joint.

 

    MAYURASANA (PEACOCK POSTURE)

Technique:

  • Kneel down on the floor.
  • Place the palms in front of the knees little apart {not more than 2 to 3 inches) with the fingers pointing back towards the feet, wrists and forearms touching the ground.
  • Keep the elbows joined together against the navel.
  • Lower the abdomen and chest onto the elbows and upper arms.
  • While exhaling, bring the body weight forwards and straighten the legs until the body balances in a straight horizontal line on the palms.
  • Keep the elbows as close together as possible and should touch the body at the navel.
  • Put the weight of the whole body on the hands.
  • Stay in this balanced pose for ten to twenty seconds, breathing freely.

Yogic claims:

  • Relieves indigestion, constipation and flatulence.
  • Removes all maladies of the abdomen and provides cure to chronic gastritis, dropsy and disorders caused by phlegm, bile and wind.
  • Arrests the chronic enlargement of stomach, liver and spleen.
  • Increases the digestive fire (Jathragni) and improves digestion.
  • Makes kidneys work more efficiently.
  • Increases blood circulation.
  • Improves defective eyesight.
  • Strengthens hands, wrists, arms.
  • Benefits lungs.
  • Makes whole body radiant and handsome.
  • Prolongs youth and increases the life-span and reverses the age.

 

Scientific evaluation:           

  • Posture requires   considerable muscular strength and exceptional coordination.
  • Must strengthen the back and the abdominal muscles.
  • Chest and abdominal visceral organs must get toned up.
  • Must aid in digestion and stimulate the peristaltic activity in the intestines.
  • Circulation must get invigorated.
  • Due to considerable intra-abdominal pressure, this pose does not seem to be suitable for women especially pregnant ones.

 

    KUKKUTASANA (COCK POSTURE)

Technique:

  • Sit in the Lotus posture (Padmasana)
  • Insert the arms between the thighs and the calves upto the elbows.
  • Rock forward and balance on the palms with the body lifted off the floor.
  • Hold the balance for eight to fifteen seconds, breathing normally, freely and comfortably.

Yogic claims:

  • Strengthens arms and chest.
  • Improves digestion and liver.
  • Removes fats from hands and feet and make them strong.
  • Destroys worms of the stomach.

 

Scientific evaluation:

  • The pose is compact and evenly balanced.
  • It must strengthen the wrists, arms, neck, shoulders, and abdomen, in addition to giving the usual benefits of the Lotus posture.

 

 Vipareetkarani Mudra

The yoga asanas or postures are supposed to give strength, while mudras or gestures are supposed to give balance and steadiness.
According to yoga , within the human body, “The sun dwells at the root of the naval (the solar plexus) and the moon at the root of the palate,” In the reverse posture the position is reversed and the sun is raised above the moon.

Technique:

  • Lie on your back. Raise your legs and back, supporting your body by placing your hands under your hips. Make sure your legs are vertical and your toes pointed.
  • Close your eyes. Breathe slowly and deeply from the abdomen and concentrate on the gonads (sex glands). In the male, these are in the testis, and in the female in the ovaries. Stay in this position for about two minutes.

Yogic claims:

  • This posture is known as the restorer of youth and vitality. It is supposed to keep the glands, organs, and skin in a youthful condition, to banish premature wrinkles, and prevent untimely ageing.
  • The reverse posture produces optimum functioning of the sex glands
  • It has a beneficial effect on the thyroid gland.
  • It produces vitality and rejuvenation due to stimulation of the sex glands and the thyroid gland.
  • This posture is especially recommended for women who suffer from female disorders, irregular or painful periods and physical or mental discomforts during menopause. It restores the manly vigor
  • According to the yogis, this posture prevents premature ageing and removes facial wrinkles. The headstand and shoulder stand also have this effect.

Time:

At first, keep this posture for a few seconds at a time, gradually increasing its duration to about ten minutes.

 

Yoga Mudra {Yoga posture}

The practice of this posture is considered very important for its  spiritual value in the higher stages of Yoga training when the pose is maintained for as long as one hour or more. The physical effect of the Yoga Mudra is mainly internal purification, as it helps keep our system clean by promoting a good elimination. To do the Yoga Mudra you must first sit down in the Lotus Posture.

Technique:

  • Sit up straight, keeping both legs crossed tailor fashion. Clench your fists and place them on both sides of the abdomen, a little below the navel.
  • Take a deep breath, and while exhaling bend forward as low as you can, firmly pressing the fists against the abdomen.

Time:

Stay in this position from five to ten seconds, holding your breath, then slowly straighten the back, returning to the original posture. Eventually you should increase the time to three minutes, adding one second per week.

Yogic claims:

  • The Yoga Mudra is an excellent exercise for people troubled by constipation, as it increases the peristaltic movements of the bowels.
  • It strengthens the abdominal muscles, tones up the nervous system and the colon, and massages the pelvic region.
  • It helps men to overcome seminal weakness.
  • In the higher stages of training it helps the awakening of the Kundalini.

Caution:

If you suffer from constipation, you should practice the Yoga Mudra very gently. Always release the posture slowly, without any jerking movement.

Lie down and rest before doing the next posture.

 

Trikonasana:-

Meaning:

In this asana the position of the body becomes like a triangle (trikon). And hence, it is called Trikonasana.

Pre position:
Standing Position.

Technique:

  • Lift the left leg and place it at a maximum distance towards the left.
  • Turn the toe of the left foot towards the left and inhale.
  • Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe.
  • Take the right hand forward straight above the right ear and continue smooth breathing.

 

 

Supta vajrasana

Technique:

  • Kneel, with the knees together, the feet about 12 inches apart, soles upward, and sit between the feet.
  • Begin with the spine upright (vajrasana) and then bend backwards until the spine rests on the floor with the arms stretched back.
  • Retain the position for 2 minutes. Regain the normal position by reversing the process.

Caution:

There should never be more than normal pressure on the back, arms, and the ankle joints while doing this exercise.

Yogic claims:

  • This stretches the thigh muscles and the abdomen
  • The stomach is stimulated.
  • It strengthens the thighs.
  • Helps those suffering from constipation.

 

 

Sukhasana  {Happiness}

Meaning:  sukh = joy, happiness, and comfort

Technique:

  Begin sitting with the sit-bones on the front edge of a firm cushion or folded blanket. The hips should be elevated 4-6 inches. Cross the legs inwards starting with the left leg in first and then the right leg. Allow the knees to separate, crossing the shins and sliding the feet under the opposite knee. Maintain a comfortable gap between the feet and pelvis.

  • Rest the palms on the knees. Begin to find balance over the pelvis. Come lightly forward onto the sit-bones preventing the body from leaning back and rounding the spine. Keep the bottom front ribs slightly pulled down as the sit-bones begin to reach down into the cushion. Discover the feeling of neither arching forward or leaning back, but simply balancing the spine over the pelvis.
  • Feel the thighs roll outwards and the knees move down towards the ground. Then, inhale and lift up through the spine through the top of the head. Exhale and relax the shoulders. Broaden the chest and collar bones without becoming hard between the shoulder blades.
  • Relax and close the eyes. Veryslight, you can lower the chin without excessively tilting the head forward. Relax the facial muscles, the jaw, and the nostrils. Allow the tip of the tongue to touch the roof of the mouth at the back of the front teeth.
  • Breath slowly through the nostrils for as long as it is comfortable watching the rhythm of the breath. Maintain the sensation of grounding through the sitbones and hips as the spine lifts lighter. To exit, straighten the legs forward and give them a shake. Repeat crossing the legs the opposite way.

Contraindications/ Cautions

Recent or chronic knee or hip injury or inflammation.

Modifications/Cautions

  • For beginners, sitting on a higher cushion will make the pose more comfortable especially for the hips and lower back.
  • If you have knee discomfort, keep the effected leg straight.
  • For a more calming position, place the palms down on the knees with the thumb and index fingers together in Dyana Mudra.

Yogic claims:

  • Open the hips
  • Lengthens the spine
  • Promotes groundedness and inner calm
  • Amplifies the state of serenity, tranquility, and eliminates anxiety.
  • Relieves physical and mental exhaustion and tiredness

 

Vrikshasana {Tree posture}

Meaning:

A tree is always in a standing position, remains stable and grows upward. The similar process is involved in this asana and hence it is called Vrikshasana.

Pre position:

Standing Position.

Technique:

  • Exhale and inhailing take both the arms up above the head from the sides and join the palms at the top.
  • Lift the heels and stand on the toes and pull the whole body upward. Continue smooth breathing.
  • Except the toes, the whole body right from the heels to the fingers of the hands, is stretched upward. Pull the hands upward as much as possible. The more the body is kept stretched, the more it is possible to keep the balance. Keeping the legs stable, one should pull the body upward, thinking that he is being pulled up by some force. Taking the asana position continue smooth breathing, and keep the sight and the mind fixed, as looking here and there will disturb the balance of the body.
  • Inhale, and exhailing bring both the hands down from the sides.
  • Bring the heels on the floor and take up standing position.

Duration:

As this asana involves balancing, it is enough to maintain it for one minute.
To have certain special results, one should increase this duration to three minutes.

Yogic claims:

In this asana all the muscles are stretched in one direction at one time and then relaxed. This process helps to remove all the strains. The muscles get rest and relaxation and even the earlier strains caused by other asanas get removed.

Precaution:

The asana being simple there is nothing to bother. However, while stretching the body upward, one should take care to maintain the balance.

 

Ardh matsyendrasana

This is one of the basic yoga poses. It is a beautiful posture. When executed correctly, you will feel like a peacock majestically unfolding his large, colourful fan.

In order to make this posture easy to master, we will present it in three stage. Do the first stage first. After a week, add stage two to your schedule and after another week, add stage three.

Technique (First Movement)

  • Sit on the floor with both legs extended.
  • Cross your right foot over your left knee, place it firmly on the floor, keeping the left hand on the right toes.
  • Stretch out the right arm and twist it around the back of your waist line as far as you can. The open palm and the wrist should be resting on the left hip bone
  • Keep both the head and spine straight, and the entire sole of your right foot on the floor. Inhale deeply.
  • While exhaling, slowly start turning your head, then shoulders and back, to the right. When you have finished exhaling, you will find that you are able to twist still a little more to your right. Do not bend your head while doing so. Keep your chin up.
  • Remain in this position, holding your breath for as long as you can, then start inhaling. At the same time, slowly unwind the twist until the head, shoulders, and back are in the original position again.
  • Concentrate on the stretching taking place in your spine.
  • Pause for a while and repeat the twist.
  • Reverse the position of the legs and arms, and assume the same position with the twist to the left side.

Time:

Maintain this posture for five seconds, holding your breath. Increase the time to one minute, adding five seconds per week. When holding it for more than several seconds, resume the deep breathing while remaining in the posture, but always unwind on exhalation. Repeat the twist two to three times.

After the exercise lie down and relax. When your breathing has returned to normal, take a few deep breaths.

Technique (Second Movement)

  • Start by assuming the familiar first stage of this exercise.
  • Stretch out both legs, placing the right foot over the left knee.
  • Bend the left knee so that the left heel touches the right buttocks. Keep the left hand on the right foot. Wind the right arm around the back of the waist line, with your palm open.
  • Take a deep breath and slowly make a complete turn to the right, keeping the shoulders straight and the chin up, while exhaling.

Time:

Retain this posture for ten seconds, the slowly straighten your head, shoulders and chest. Do the whole exercise once more, then reverse the position of legs and arms and repeat the twisting movement to the left.

After that lie down and relax. When your breathing has returned to normal, take a few deep breaths.

Technique (Third Movement)

This is done almost like the second, except that you change the position of your outstretched arm.

  • Get into the second pose of the twist as given above.
  • Bend the left leg, place the right foot over the left knee, left hand on the right toes, right arm on the back of the waistline.
  • Raise your left arm, place the elbow cap on the right knee and glide it down along the right side of the right thigh until you can reach the toes of the right foot with your left hand.
  • Now assume the twist pose by first inhaling deeply, then exhaling and twisting your head, shoulders and back to the right as you did before.
  • Repeat two or three times, then reverse the position of legs and arms and repeat the twist to the left side.
  • If you are unable to reach your toes, simply keep them up off the floor until you can master the correct posture, or put a strap around your toes and hold on to that.

After the exercise lie down and relax. When your breathing has returned to normal, take a few deep breaths.

Yogic claims:

  • The twist benefits the adrenal glands, kidneys, liver and spleen.
  • It is very helpful for asthma, indigestion, constipation, and obecity.
  • This exercise strengthens the spine and deep muscles. They are also made flexible. It corrects stooping shoulders, a bent back, and defective posture.
  • This is the only asana which twists the spine. The other asanas stretch the spine in the flexion (forwards) and extension (backwards). The twist completes the stretching of the spine so that now every muscle and ligament of the bach & neck has been stretched in all directions.

 

  Ardh matsyendrasana

This is one of the basic yoga poses. It is a beautiful posture. When executed correctly, you will feel like a peacock majestically unfolding his large, colourful fan.

In order to make this posture easy to master, we will present it in three stage. Do the first stage first. After a week, add stage two to your schedule and after another week, add stage three.

Technique (First Movement)

  • Sit on the floor with both legs extended.
  • Cross your right foot over your left knee, place it firmly on the floor, keeping the left hand on the right toes.
  • Stretch out the right arm and twist it around the back of your waist line as far as you can. The open palm and the wrist should be resting on the left hip bone
  • Keep both the head and spine straight, and the entire sole of your right foot on the floor. Inhale deeply.
  • While exhaling, slowly start turning your head, then shoulders and back, to the right. When you have finished exhaling, you will find that you are able to twist still a little more to your right. Do not bend your head while doing so. Keep your chin up.
  • Remain in this position, holding your breath for as long as you can, then start inhaling. At the same time, slowly unwind the twist until the head, shoulders, and back are in the original position again.
  • Concentrate on the stretching taking place in your spine.
  • Pause for a while and repeat the twist.
  • Reverse the position of the legs and arms, and assume the same position with the twist to the left side.

Time:

Maintain this posture for five seconds, holding your breath. Increase the time to one minute, adding five seconds per week. When holding it for more than several seconds, resume the deep breathing while remaining in the posture, but always unwind on exhalation. Repeat the twist two to three times.

After the exercise lie down and relax. When your breathing has returned to normal, take a few deep breaths.

Technique (Second Movement)

  • Start by assuming the familiar first stage of this exercise.
  • Stretch out both legs, placing the right foot over the left knee.
  • Bend the left knee so that the left heel touches the right buttocks. Keep the left hand on the right foot. Wind the right arm around the back of the waist line, with your palm open.
  • Take a deep breath and slowly make a complete turn to the right, keeping the shoulders straight and the chin up, while exhaling.

Time:

Retain this posture for ten seconds, the slowly straighten your head, shoulders and chest. Do the whole exercise once more, then reverse the position of legs and arms and repeat the twisting movement to the left.

After that lie down and relax. When your breathing has returned to normal, take a few deep breaths.

Technique (Third Movement)

This is done almost like the second, except that you change the position of your outstretched arm.

  • Get into the second pose of the twist as given above.
  • Bend the left leg, place the right foot over the left knee, left hand on the right toes, right arm on the back of the waistline.
  • Raise your left arm, place the elbow cap on the right knee and glide it down along the right side of the right thigh until you can reach the toes of the right foot with your left hand.
  • Now assume the twist pose by first inhaling deeply, then exhaling and twisting your head, shoulders and back to the right as you did before.
  • Repeat two or three times, then reverse the position of legs and arms and repeat the twist to the left side.
  • If you are unable to reach your toes, simply keep them up off the floor until you can master the correct posture, or put a strap around your toes and hold on to that.

After the exercise lie down and relax. When your breathing has returned to normal, take a few deep breaths.

Yogic claims:

  • The twist benefits the adrenal glands, kidneys, liver and spleen.
  • It is very helpful for asthma, indigestion, constipation, and obecity.
  • This exercise strengthens the spine and deep muscles. They are also made flexible. It corrects stooping shoulders, a bent back, and defective posture.
  • This is the only asana which twists the spine. The other asanas stretch the spine in the flexion (forwards) and extension (backwards). The twist completes the stretching of the spine so that now every muscle and ligament of the bach & neck has been stretched in all directions.

 

  Makrasana {Crocodile posture}

Meaning:      “Makar” means “Crocodile” in Sanskrit.

Technique:

  • Lie flat on the carpet with the chin, chest and abdomen touching the ground.
  • Stretch out the legs together at full length.
  • Keep the arms on their respective sides.
  • Spread the legs comfortably apart and rest them on the floor.
  • Heels must point towards each other and the edges of the feet must touch the floor.
  • The feet should be at right angles to the legs and the toes pointing outward.
  • Raise your trunk and head.
  • Bring one hand beneath the opposite shoulder and grasp it lightly and place the other hand on the opposite shoulder and grasp it lightly. Do this in such a way that a ‘double triangle is formed with the folded elbows resting exactly above one another and the forearms crossing the opposite upper arms.
  • Rest your forehead on this ‘double triangle’ and dip your face in the space in between.
  • Close your eyes and relax.
  • Do abdominal breathing and maintain this position as long as comfortable.
  • Lie on your back and resume.

Yogic claims:

  • Makarasana induces a complete relaxation of the body and mind.
  • It relaxes the muscles and relieves the fatigue after a strenuous asana.
  • The asana relieves and helps correct many breathing troubles and disorders in the genito-urinary system.
  • It helps to reduce high blood pressure.
  • Makarasana stimulates the small intestines which, in helps the digestive processes.
  • It prevents scoliosis and flatulence.

 

 

Hastapaddsana { Bending-Forward Posture}

Meaning:  In Hastapaddsana, hasta, means hand, and pada, foot. Thus, in this case the English name of this asana is not a literal translation

Technique:

  • Stand straight, keeping the feet together and the arms hanging loosely along your sides.
  • Inhale deeply and raise the arms above the head with elbows straight.
  • Exhale while bending forward until you can grasp your toes with your hands.
  • Get hold of the big toe by hooking it with the second and third fingers from inside and the thumb outside. If you cannot reach the toes, get hold of the ankles or calves.
  • When exhalation is completed, press your head to your knees, keeping the knees straight.
  • Hold this pose for a few seconds, then return to standing position and take a deep breath. Repeat this exercise twice.

Time:

  • Hold this position for two to ten seconds. At first do it only twice but gradually increase up to five times.

Yogic claims:

  • The Bending-Forward Posture is a very invigorating exercise.
  • It gives lightness to the body, does away with sluggishness and with abdominal fat and relieves constipation and gas.
  • It also gives a good pull to the sciatic nerves and hamstrings.

Caution:

This posture should be done slowly, without any jerkiness. After finishing it you can lie down for a moment, if you wish, or proceed with the next posture.

 

Chakrasana

Technique:

  • Lie flat on the back in the Shavasana.
  • While exhaling bend the knees and bring the feet as close to the buttocks as possible with the soles of the feet flat on the floor.
  • Bend the arms at the elbows and place the palms of the hands flat on the floor directly under each shoulder with the fingers pointing toward the back.
  • While inhaling slowly, begin to raise the head, back and buttocks off the floor while arching the spine. Continue to press downward on the hands and feet while raising the hips and stomach as high as possible.
  • Hold for the duration of the held inhaled breath. When you can’t hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shavasana

Comments:

The chakra-asana is more challenging than most other yoga postures. Don’t be discouraged if your unable to accomplish it right away. Even attempting this posture without successful completion holds great benefits.

First and foremost is the strength and suppleness it restores to the spine. It strengthens the arms, shoulders and upper back as well and stimulates the cardiovascular system. The chakra-asana has an overall tonic effect for the entire body.

As the natural suppleness of the spine is restored after a period of practice you can begin to perfect the form of this asana and thus experience greater benefits.

First be certain that the arms are as straight as possible with very little to no bend in the elbows. When you can hold this comfortably, begin breathing through the nostrils while holding the posture and attempt to get a greater arch in the spine by bringing your hands closer to your feet and/or bringing your feet closer to your hands. Finally, you can extend the duration of the chakra-asana by doing several repetitions in sequence without resting in-between. As you return from the posture keep the hands behind the shoulders and the soles of the feet flat on the floor and as soon as the back returns to floor immediately raise it and enter the full posture again.

Durations/Repetitions:

The chakra-asana is either held for the duration of the inhaled breath or between one and three minutes while breathing gently through the nostrils. Repeat it two or three times.

The “Bridge” Variation:

Although this variation is much easier to perform than the full chakra-asana, it shares several of its benefits. In particular it will help to stretch the spine and relieve tightness in the upper back and shoulder area.

To get the full benefit of the bridge variation continual effort should be applied to raising the back upward and creating the greatest possible arch with the spine.

While holding the bridge breath slowly through the nostrils. If there is no discomfort felt in the spine or shoulders then one should advance to the full variation of the chakra-asana as described above. Both variations strengthen the back and promote flexibility of the spine. Tightness in the back and spine results from poor posture, stress, a sedentary lifestyle and/or emotional disturbances. You should begin to feel the tightness being released after just a few repetitions

 

 

Ardh pawanmuktasana

Meaning:

The Sanskrit word ardha means half, pavana means air or wind and mukta means freedom or release, therefore this is the “wind relieving posture” so named because it assists in releasing trapped digestive gas from the stomach and intestines.

Other Names:

Half Wind-freeing Posture, Mild Wind releaving Pose, Soft knee Squeeze Posture, Ardha Pavan or Pawan Mukt Asan.

Technique:

  • Lie down on your back in shavasana.
  • Now fold your leg and pull it with both of your hands.
  • Rest the knee on your lower chest.
  • Remain in the position for some time and then try the same with other leg.
  • To release, Come back to the shavasana position and relax.

Yogic claims:

  • This-asana regulates wind in the body.
  • It relieves constipation and indigetion.
  • It reduces obesity and excessive fat of the abdomen.
  • It helps in keeping away the disease of the lungs and the heart.
  • For people suffering from wind trouble, acidity and gas formation, it has an instant corrective effect.
  • It is also useful in the treatment of impotence, sterility and menstrual problem.

Caution:

  • Pregnant women should not perform this asana.
  • People with serious back conditions, such as sciatica and slipped disc should avoid this asana.

 

 

Mandukasana {Frog posture}

Technique:

  • Assume the vajrasana posture with the posterior planted firmly on the floor between the upturned feet.
  • The inner edges of the feet should encircle the posterior.
  • Spread the knees as wide apart as possible and rest them on the floor.
  • The feet should point towards each other with the soles facing upwards.
  • Heels must point towards each other and the edges of the feet must touch the floor.
  • The feet should be at right angles to the legs and the toes pointing outward.
  • The big toes should touch each other behind the posterior.
  • You will now be squatting between your heels.
  • Rest the hands, palms down, on the respective knees.
  • Straighten the spine and look straight ahead.
  • Sit erect in this position for about ten seconds without strain.

Caution:

People suffering from peptic or duodenal ulcer, severe back pain and cardiac problem, and patients who have undergone abdominal surgery should avoid this exercise.

 

 

Padhastasana:

Technique:

  • Breathe normally as you stand with feet solidly on the ground. Allow all muscles to relax. Close your eyes. Be aware of your body. Feel the sensations associated with the contact of your feet with the floor.
  • Visualize the posture you are going to practice. This is a form of mental tuning.
  • Inhale, then exhale while you slowly bend forward. Lean forward until you can touch your knees, calves, ankles, or feet. Do the movement slowly and in a relaxed manner. From the start to the final position, the movement should be slow, fluid, continuous, and mindful. Do not force the stretch. Remain bent over for approximately five seconds, or as long as feels comfortable, while holding onto that part of your body as you gently breathe into your back.
  • Do not bounce up and down. Allow yourself to bend over farther after your breath has helped your back muscles to stretch out. You may feel some trembling in your body. Allow that trembling to happen. Practice with full awareness and concentration, moment to moment.
  • Be aware of the sensations and the feelings the posture develops in different parts of your body, especially in the areas of your back and legs. Feel the movement of your belly.
  • Concentrate on a focal point of this posture. This can be your hamstring muscle, muscles of your back, the first chakra, relaxation aspect of your muscle, or a spiritual aspect such as visualizing humility. Just relax into the posture. Be aware of your feelings and sensations.
  • Return to an upright position by bending your knees slightly and stacking your vertebrae up one at a time. Let your head be the last part of your body to come back into position. Be aware of and feel the changes in your position and in your spine as you slowly straighten to an erect position. Be aware of the sensations in your body and muscles. Relax.
  • Repeat two to four times.

Yogic claims:

  • The forward posture stimulates organs and glands in the abdominal region, such as the kidneys, liver and pancreas.
  • It tones the abdominal muscles and stretches the hamstring muscles of the thighs.
  • It is very beneficial for cases of constipation, low back pain and sciatica In fact, this posture is a specific for constipation.

 

 

Parvatasana {Mountain posture}

Meaning:

In this the body is stretched to look like a mountain peak and so it is called the Parvatasana (parvat means mountain in Sanskrit).

Other Names

Seated Mountain Pose, Seated Hill Posture, Parvata Asana, Parvat Asan

Technique:

  • Start from padmasana, take both the hands forward and lock the fingers of both the hands together.
  • Take the hands over the head and turn the palms downside up facing the roof. Stretch the body upwards with the arms stretched towards the sky.
  • Stabilize the position and continue normal breathing.
  • Relax the body and bring the hands as in position 1 in figure above.
  • Take the position as in padmasana.
  • Straighten the left leg in the knee then straighten right leg.
  • Get both the legs together, take the sitting posture.

Yogic claims:

  • This makes spine flexible.
  • Visceroptosis and pain in backbone is removed.
  • It is beneficial in constipation and removes seminal weakness.

Caution:

Those having complaints of reeling sensation should not practice it.

 

Setubandhasana {Bridge posture}

Meaning:

Setu” means bridge. “Bandha” is Lock, and “Asana” is Pose or Posture. “Setu Bandhasana” means construction of a bridge.

Other Names:

Bridge Posture/ Pose, Setu Bandh Sarvang Asan, Bandha Sarvanga Asana

Technique:

  • Lie in Supine pose (Shavasana) on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones possible.
  • Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
  • Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
  • Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.

Time:

Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

Yogic claims:

  • Stretches the chest, neck, and spine.
  • Calms the brain and helps alleviate stress and mild depression.
  • Stimulates abdominal organs, lungs, and thyroid.
  • Rejuvenates tired legs.
  • Improves digestion.
  • Helps relieve the symptoms of menopause.
  • Relieves menstrual discomfort when done by support.
  • Reduces anxiety, fatigue, backaches, headache, and insomnia.
  • Therapeutic for asthma, high blood pressure , osteoporosis, and sinusitis.

Caution

  • Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.
  • If necessary, place a thickly folded blanket under your shoulders to protect your neck.

 

Shalbhasana {Locust}

This is an exceptional posture in that it requires a sudden movement. It is like the cobra posture but raising the feet instead of the head. It can therefore be used, occasionally only, instead of the cobra.

Technique:

  • Lie face down with arms at the side, hands palms down, elbows slightly bent (fingers pointing towards the feet).
  • Then suddenly raise the legs and thighs (and body if possible) off the ground. Only the chin, shoulders and chest should touch the ground.
  • Hold the position for 1 second

Time:

This exercise may be done about half a dozen times with safety. Don’t hold the breath and the pose too long if it feels uncomfortable.

Caution:

After finishing this posture, the breathing will be rather rapid. Do not repeat the posture until the acceleration of the breathing has diminished.

Yogic claims:

  • This posture has a good effect on the pelvis and the abdomen.
  • The muscles of the back are developed.
  • Improves the general circulation in the lower limbs.

 

  Uttith padmasana:

Technique:

  • Place both palms on the floor beside the thighs. While inhaling, lift up your body and balance its weight on the palms. Look straight.
  • Try to keep your spine and elbows straight. Hold this for some time.
  • Then, while exhaling, slowly return to the normal position. Repeat by changing the position of the legs.

Precautions:

However, persons suffering from acute arthritis, hernia, high blood pressure and who have undergone abdominal surgery should not practise this asana.

Yogic claims:

Utthit Padmasana tones up the body by strengthening hands, legs and spine. It also helps in treating genital diseases and improves vitality.

 

Akrana dhanurasana {String bow}

Meaning:
In this asana the body is stretched more like a string of bow when pulled at the time of archery.

Pre Position:
Sitting Position.

Ardha chakrasana:

Pre Position:
Supine Position.

Technique:
Take supine position, attain Tadagasana posture then join both the legs & knees, lift your waist and make straight line of your spinal column as shown in fig. Try to remain in this position without disturbing the posture, relax all muscles and continue normal breathing. While releasing slowly lower the waist to touch the ground, legs to original position.

 

                                                                                              Surya namaskar {Sun Salute}  

Surya Namaskara or ‘salutation to the sun’ is one of the most vital and well-known yoga practices. Its versatile and intense nature makes it the most adaptable practice and a complete sadhana (spiritual practice), as it includes the most important components of yoga, i.e. asana, pranayama, mudra, mantra, visualization and meditation.

The history of Sun Salutation dates back to the ancient Vedic period when the Sun was considered the cause and the source of life. Till today, it is considered the most powerful symbol of life, vitality, strength, purity, knowledge, intuition and higher awareness.

Sa esha vaishvanaro vishvarupah pranoagnirudrayate / Tadetadrichyuktam //

Prashnopanishad 7:1

The Sun, which rises every day is the source of Prana (energy) and Agni (fire) is Him (Brahman – Lord of Creation), who assumes all forms and is in all living beings.

Om! Bhoor Bhuvah Svaha, Tatsa Viturvarenyama /
Bhargo Devasya Dhimahih Dhiyo Yonaha Prachodayat //

Rig Veda – 3:62:10

The famous Gayatri mantra, describes Sun as the supremely luminous and creator of the three worlds, the earth, the sky and the space, and also as the guide of our intellect.

A famous ancient text Prashnopanishad talks about the origin of all living beings. It explains how the Lord (the creator) created prana, the Sun (energy), and food, the moon (matter). It says that without the Sun, nothing can exist—time, day or night, seasons, or any creation. Sun Salutation is an act of acknowledgement (or, thanks giving) and a process of receiving the energies from mother nature.

A sadhaka (practitioner of yoga) should always have the right bhava (right attitude) towards the Sun and the nature before practicing Surya Namaskara. It is not just about keeping fit, but about developing faith and gratitude towards the originator and the sustainer of life.

Faith can be developed towards one’s personal symbol of meditation: God, guru, parents, nature or the whole world. Therefore, the practice of Surya Namaskara in India is linked to the traditional ritual of child initiation into the world, the upanayana sanskara or the sacred thread ceremony. Surya Namaskara is deeply rooted in Indian traditions, and its teachings are passed on to every child as a vital tool to keep them physically, mentally, emotionally and spiritually harmonized.

Surya Namaskara Sequence of Twelve Practices are as follows-

 Step 1: Pranamasana (Prayer Pose)

  • Stand straight with your feet together and arms by the side of your body
  • Gently close your eyes and visualize the Sun rising in front of you
  • Feel the warmth of early morning sunrays
  • Accept the energy and life given by the mighty Sun
  • Join the palms in front of the chest in Pranama mudra
  • Palms should touch each other with root of joined thumbs touching the sternum
  • Keep your body relaxed and focus on natural breath

Step 2: Hasta Utthanasana (Raised Hands Pose)

  • Stand relaxed in Pranamasana with natural breathing
  • With next inhalation, raise and stretch your arms over the head
  • Keep the elbows straight
  • Raise the chin up and look towards the fingertips
  • Simultaneously arch the upper back
  • Become aware of the stretches in the whole body

Step 3: Pada Hastasana (Hand to Foot Pose)

  • Stretch the body with Hasta Utthanasana
  • With exhalation, start to bend forward
  • Keep the spine straight and arms in line with the body
  • Bend forward and reach the sides of your feet with palms
  • Try to bring the forehead close to the knees
  • Keep the knees straight
  • Stretch the back and contract your stomach

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

  • Take Pada Hastasana pose
  • Place the palms by the sides of your feet
  • Pull back your right leg as far as possible
  • Bend the left knee and place the right knee on the floor to maintain balance
  • Without hunching the shoulders keep the elbows as much straight as possible
  • The body is balanced on the palms, left foot, right knee and toes of the right foot
  • Raise the chin up and gaze at the center of eyebrows

Step 5: Parvatasana (Mountain Pose)

  • Assume Ashwa Sanchalanasana with exhalation
  • Pull back the left foot beside right foot
  • Raise the buttocks
  • Bring back and arms in one line
  • Keep the heels on the floor and knees straight
  • Make a mountain with legs and back as elevations on both sides of buttocks
  • Squeezing the shoulders push the upper body towards the knees

Step 6: Ashtanga Namaskara (Salutation with Eight Limbs or Body Parts)

  • From Parvatasana, hold your breath in this position
  • Touch the knees to the floor
  • Place the chest and chin on the floor one after the other
  • Advanced practitioners can bring knees, chest and chin simultaneously on the floor
  • Make sure the buttocks, and abdomen are raised from the floor

Step 7: Bhujangasana (Cobra Pose)

  • From Ashtanga Namaskara, with simultaneous inhalation, slide forward and raise the head and chest above the floor
  • Raise upper body above the navel
  • Rest of the body should remain on the floor
  • Without hunching the shoulders, use the arms to support your back
  • Look above the eye level with chin slightly raised

Step 8: Parvatasana (Mountain Pose)

  • From Bhujangasana with exhalation
  • Raise the buttocks
  • Bring the back and arms in one line
  • Keep the heels on the floor and knees straight
  • Make a mountain with legs and back as elevations on both sides of buttocks
  • Squeezing the shoulders push the upper body towards the knees

Step 9: Ashwa Sanchalanasana (Equestrian Pose)

  • Inhale and bring the left foot between the two palms
  • Bend the left knee and place the right knee on the floor to maintain balance
  • Without hunching the shoulders keep the elbows as much straight as possible
  • The body is balanced on the palms, left foot, right knee and toes of the right foot
  • Raise the chin up and gaze at the center of eyebrows

Step 10: Pada Hastasana (Hand to Foot Pose)

  • With exhalation, bring right foot forward as well
  • Try to bring the forehead close to the knees
  • Keep the knees straight and palms touching the ground
  • Stretch the back and contract your stomach

Step 11: Hasta Utthanasana (Raised Hands Pose)

  • With next inhalation, raise the arms, head and back
  • Keep the elbows straight and arms in line with the back
  • Raise the chin up and look towards the fingertips
  • Simultaneously arch the upper back
  • Become aware of the stretches in the whole body

Step 12: Pranamasana (Prayer Pose)

  • With exhalation lower the arms down
  • Join the palms in front of the chest assuming Namaskara mudra
  • Palms should touch each other with root of joined thumbs touching the sternum
  • Gently close your eyes for a while and visualize the Sun rising in front of you
  • Feel the warmth of early morning sunrays
  • Accept the energy and life given by the mighty Sun
  • Keep your body relaxed and focus on natural breath
  • Once breath becomes normal lower the arms by the sides

This completes first half of one round. To complete the second half of Surya Namaskara follow the same twelve pose sequence except for slight change in the technique to move into fourth and ninth positions.

  • To assume Ashwa Sanchalanasana pull back left leg instead of the right leg
  • Same way while coming back bring right foot forward first to move into Ashwa Sanchalanasana

Contra-Indications:

  • Toxins in the body
  • High blood pressure
  • Knee or ankle injuries
  • Dizziness
  • Slipped disc
  • Sciatica
  • Hernia
  • Hypertension

Benefits:

  • Increases body-mind balance
  • Develops concentration and mental focus
  • Regulates cardiovascular system
  • Regulates digestion and respiration
  • Removes excess weight
  • Tones spinal and back muscles
  • Eliminates abdominal ailments
  • Reduces accumulated fat layers in the abdominal region
  • Strengthens arms, shoulders, chest, back and leg muscles
  • Induces nervous balance
  • Regulates blood circulation throughout the body
  • Regulates blood circulation in the back
  • Improves flexibility of the neck, shoulder and upper back
  • Relieve backache, rounded back and drooping shoulders
  • Helpful in regulating whole endocrine system

 

 

  Yoga-nidra

Shavasana is a period of thoughtful voluntary relaxation with autosuggestion or following the instructions.

* Duration:  Minimum 5 & maximum 10 minutes.

Procedure:

  • Gently lie down on your back in final relaxation.
  • Let the legs fall comfortably apart – toes falling out.
  • Hands comfortable away from the body with palms facing up.
  • Keep the chin down, shoulders relaxed.
  • Focus on how the breath is moving in the body.
  • Only having the intention to relax yourself as you BI, feel the abdomen rising and as you BO feel it caving in.
  • Feel the gentle messaging movement in your abdomen with the breath.
  • Now take your attention to the part of the body as I call upon the name and relax them consciously without moving them.
  • Be aware of the points of contact between the body and the floor.
  • Relax your heels – calf muscles, back of the knee, thighs, hips, lower back, and upper back, shoulders, back of the arms, back of palms, the neck and the back of the head.
  • Gently sweep down the ………. From the forehead to toes relaxing all the parts of the body.
  • Relax your forehead, eyes, noses, jaws, ears, throat, chest cavity, both the arms, the abdomen, both the excretory organ, the thigh, knee, ankle and toes.
  • Be aware what has happened to your breathing pattern.
  • What has happened to your heart beat with the intention to relax your body completely. Relax all the internal organs, joints and ………… system of the body.
  • Be aware what has happened to your thought process.
  • Are there any thoughts ……… you.
  • Slow relaxed to your mind as if everything has come to a standstill, as if thoughts have gone into hibernation.
  • As I chant the prayer, allow the vibrations to enter from forehead sweep the entire body and leave from toes – taking away all the pain and aches, negative emotions and thoughts, blockage and fears, leave you absolutely free, relaxed, rejuvenated and pure.

Benefits

Body

  • Wards off fatigue and gives complete relaxation to all parts of the body and removes physical tension.
  • Purifies the body by discharging muscular, nervous & emotional tensions almost immediately.
  • Will help gain stability and balance in case of persons with hot temperament and restless attitude.
  • The mal effects of anxiety, frustration, fear, phobias, and insecurity both physical and mental are minimized.
  • It brings vigor & vitality to the body imparting freshness & youth.
  • It is the repair time for the over worked parts of the body and recharges them with energy. It increases efficiency of work to be done.
  • It prepares one to strike balance between works, rest, social, personal, professional life.
  • Helps people with restless sleep, also help in bringing quality sleep hours required for healthy body & life.
  • The need of sedative is minimized, as it is a natural tranquilizer.
  • It has a regenerative effect on old age people or sports persons/ athletes.
  • It slows down the aging process & develops strong will power.
  • It relieves various pains & aches of the body.
  • The chances of recovery improve drastically incase of dreadful disease.
  • It restores the natural curve of spine & helps metabolic activity slow down.
  • It reduces the pressure on heart and also helps in various heart diseases.

Mind

  • If pacifies mental tension & emotional blockages.
    * It relaxes the mind & slows down the thought process.
  • It nullifies the harmful effects of stressful & hectic day schedule or odd working hours.
  • It imparts freshness to mind, makes thinking positive, increase mental capacity.
  • Incase of mental fatigue it improves concentration.
  • It give psychosomatic relaxation.
  • Heightens the awareness and help gain control over emotion & reactions.
  • Makes meditation easy.
  • Develops introspection.
  • Helps in case of anemia & disturbed sleep pattern.
  • Maintains the natural body clock.
  • Relaxes & soothes the mental nerves.

Pranic

  • Fills each cell of the body with prana.
  • Regulates the ratio of the Panch vaayu.
  • Makes the absorption of prana in the blood easier & qualitative.
  • Free the body of negative pressure i.e. Apaan vaayu.

Variation

  • Lying on abdomen with legs apart as in makar Asana.
  • Lie down on sides incase of pregnant women

Helps In

  • Tension headache, Depression, High Blood Pressure, Diabetes, Angina pectoris, arteriosclerosis, colitis, dyspepsia, nervous tension, giddiness, ill temperament, phobia & manias, Insomnia, muscular fatigue, Asthma, Bronchitis, Palpitations, menstrual cramps, labor in delivery, hyper anxiety, Lack of concentration & poor memory.

Key Points

  • It is always best to choose a scheduled, silent & solitary place where distraction of noise is within tolerance level.
  • Always better to practice in dim light.
  • Always relax on a firm & flat surface to maintain right posture & alignment of spine.
  • Do not use a pillow as it raise the head higher than natural curve of the neck instead this cushion can be used if necessary.
  • Wear light, loose, comfortable clothing as possible, preferably cottons.
  • You may cover up the body with a light & warm blanket or sheet if the weather is cold.
  • Remove all the extra jewellery or gadgets from the body like – watch, belt, bracelets, neck chains etc.
  • Do not touch any part of the body to any object or another performer close to you.
  • Do not make any movement during the resting period.
  • Do not yawn/ scratch at any stage but at the same time do not stop or resist any natural response of the body like coughing, sneezing, yawning as they are natural ways to relax and detoxify the body.
  • Keep your mobile/ landline off (Silent Mode) during the resting period.
  • Do not give a jerk to the body as you release from the pose.
  • Go as per the instructions; do not jump to the next as per previous mental conditioning.

 

 Naukasana {Boat posture}

  • Lie straight on your abdomen and chest with your forehead resting on the floor.
  • Keep the feet together and the arms on the sides.
  • Stretch out the arms on both sides of the head and keep them parallel.
  • Turn down the palms on the floor with fingers close together.
  • Keep your forehead on the floor between the upper arms.
  • Inhaling, raise the arms, head, neck, shoulders, trunk and legs all together slowly and simultaneously as high.

as possible   without bending the knees and elbows and without any jerk.

  • While doing this, keep the upper arms touching the ears and the feet together.
  • Bring the head up as high as possible and keep it between the raised upper arms.
  • Bend the extremities as far back as possible, and the back should be well arched.
  • The whole body should be curved from the fingertips to the toes, both of which should be on the same level.
  • Balance the entire weight of the body on the lower part of the abdomen which alone should touch the ground.
  • Maintain the posture motionlessly, as long as you can comfortably hold your breath.
  • Exhaling return slowly to the starting position.
  • Relax completely in savasana.

Yogic claims:

  • Naukasana bends the middle of the spine and makes it flexible.
  • Deformities of the spinal column are corrected.
  • It strengthens the hips, arms, thighs, knees, calves, feet and the pelvic region.
  • It expands the chest and strengthens the lungs.
  • It strengthens the muscles of the back, abdomen, the lower limbs, neck and shoulders.

 

 

Skandh katiasana

  Technique:

  • Lie on your back gently, bend both the legs at the knees and bring your feet near the tips. While inhaling, slowly raise hands and shoulders and try to touch the knees. Retain this posture for a few seconds.
  • While exhaling, return to the starting position.

Yogic claims:

This asana strengthens the abdominal and vertebral muscles. It is good for patients suffering from arthritis, stiff back, respiratory disorders, diabetes and constipation.

 

  Padotanasana:

Padotanasana is ideal exercise for large intestine and boosting the metabolism.

Lie on your back on the floor and look upwards. Keep both the arms straight close to your body and palms touching the floor. Keep both the legs straight, heels and toes touching each other. Stretch your toes away so that your feet are in line with the legs. Stretch your arms and hands towards your head in line with your body.

Technique:

  • While inhaling, raise your left arm and right leg up upwards. Keep the hands and toes stretched. Your toes and hands should be parallel to each other.
  • Make your breath normal and bring your arms and legs to starting position.
  • Now, while inhaling, raise your right arm and left leg upwards. Keep the hands and toes stretched. Make your breath normal and bring your arms and legs to starting position.
  • Relax in shavasana pose.

Time:

Carry out 2 to 3 sets daily. After sufficient practice, you can hold this asana for more time.

Yogic claims:

  • Tones up the large intestine.
  • Improves metabolism rate.
  • Helps to regulate menstrual cycle in ladies.

 

 

Tadasana:

Meaning:

Tadasana derves its name from Sanskrit word “Tada” meaning a ‘palm tree’. In this asana body looks like a palm tree.

preparations

  • Stand erect on the floor. Legs, waist and neck all should be in a straight line. Your weight should be evenly spread on the feet.

                    Tadasana in standing position:

Technique:

  • While inhaling, clasp your hands as shown and raise both hands slowly upwards. Both the palms are facing upwards.
  • Retain breath, slowly lift your heels so that you stand on your toes. Stretch all of your body upwards as far as possible. Keep your legs and arms straight (no bending).
  • While exhaling, slowly bring your hands down. Bring your heels on the floor as in starting position.

Practice:

  • Repeat this asana 2 to 3 times. Try to increase the duration you can stay in this asana.
  • After sufficient practice, while you are standing on your toes, take 4 steps forward and 4 steps backwards. This will improve your grace while walking.

Yogic claims:

  • This asana increases height.
  • The vertebral column and heart are strengthened. Good for regulating the menstrual cycle.
  • Cures indigestion.
  • Strengthens arms and legs and helps to remove lethargy.

                                                         Tadasana while lying down in supine position

Preparations

  • Lie down in supine position. Hands by the side of body, palms facing downwards. Legs, waist and neck all should be in a straight line.

Tadasana In Supine Position:

Technique:

  • While inhaling, raise both arms slowly upwards and place the arms behind your head. Both the arms parallel to each other, palms facing upwards.
  • Retain breath. Stretch your hands and feet in opposite directions as far as possible. Keep your legs and arms straight (no bending).
  • While exhaling, slowly bring your hands to the starting position.

Practice:

  • Repeat this asana four times. Try to increase the duration you can stay in this asana position.

 

 Konasana

Preparations:

  • Stand on your yoga mat.
  • Legs should be spaced two to three feet apart so that legs are widely spaced than the shoulders.
  • Hands hang loosely on either side. Legs should be firm and tight. Keep back and neck straight, look in front.

Technique:

  • While inhaling, from the shoulders, raise both the hands. Bring both the hands in a straight line. Palms should face downward. Bring both the hands parallel to ground.
  • Keep your legs and arms straight (no bending).
  • Now start exhaling and simultaneously gradually touch your left foot with right hand while the left hand and arm are stretched and pointed upwards.
  • Now inhale and gradually come back to starting position.
  • Now start exhaling and simultaneously touch your right foot with left hand while right arm and hand are stretched and pointed upwards.
  • If your body is not flexible, try to bend your body as long as you are comfortable. Do not strain your body.

Practice

  • Repeat this procedure 2 to 3 times.

Yogic claims:

  • Burns fat in the abdomen area.
  • Exercises the lungs.
  • Good for regulating the menstrual cycle.
  • Helps to reduce acidity.
  • Helpful in fighting arthritis and inflammation of joints.
  • Note:- Those suffering from cervical and lumbar spondilitis and hypertension should not practise it.

 

 

 Janushirasana

Meaning:

Janushirasana (head to knee pose)derives its name from two Sankrit words, ‘Janu’ means ‘knee’ and ‘siras’ means ‘head’. In this asana head is made to rest on the knee.

Technique:

  • Bend left leg and place left foot touching the perineum.
  • While exhaling, bend forwards so that your palms are ahead of the toes. Catch your right toe with both the hands and bend further so that your forehead touches the right knee. In this position carry out normal breathing, hold as long as you are comfortable.
  • While inhaling come back to resting position.
  • Now, bend right leg and place right foot touching the perineum.
  • While exhaling, bend forwards so that your palms are ahead of the toes. Catch your left toe with both the hands and bend further so that your forehead touches the left knee. In this position carry out normal breathing, hold as long as you are comfortable.
  • While inhaling, come back to resting position.

Practice:

Repeat this asana three times. If your body is not flexible enough, try to touch the respective knee with your hands and gradually you will be able to touch the toes. Do not bend your knees while bending forwards.

Yogic claims:

  • This asana has beneficial effect on sciatic nerve.
  • Makes back bone and back muscles flexible.
  • Aids digestion.

 

Vakrasana:

This Asana is a simple form of Ardha-Matsyendrasana. Those who are unable to perform Ardha- Matsyendrasana should practise.

Technique :-

  • Sit erect, stretching your legs in front together. Hands by the side, palm resting on the ground, fingers together pointing forward.
  • Slowly fold your one leg (i.e left) at the knee and place the sole on the ground near the knee of the right leg. The knee of the left leg should make 90° angle straight towards sky.
  • Taking the left hand towards back, place the palm on the ground at the distance of 9″ straight from spine. Fingers together pointing backward. Then place the right hand towards the other side of the left knee. If legs are stretched towards east then fingers of the hand will point towards north.
  • Now twist your head and back towards backside and try to look at the backside.
  • While returning to the original position first bring your head to the orginal position.
  • Now take the right hand to its original position anc then bring the left hand from the back and place it by the side of the body.
  • Now slowly stretch out your folded leg and sit erect as in the first position.
  • In the same way practise it from the other leg. This makes one round of Vakrasana.

Remember :-

  • This Asana is simple, but those who are having a big belly may feel it difficult to place the hand to the other side of the knee, they suggested to place the hand on the knee or keep it wherever it is, if it is not possible to place it on the ground.

Yogic claims:-

  • This removes constipation, flatulence, liver weakness and nervous weakness.
  • Reduces the rigidity of spine.
  • This is also useful for kidney and other stomach diseases.
  • Everybody can practise this Asana.

 

 

 Akarna dhanurasana:

Holding the toes (alternately) with hands, pulling them (the toes) up to the (corresponding or opposite) ears, (and thus) assuming the shape of a stretched bow. This is called Akarna- Dhanurasana.

Note:- According to Brahmananda this is Akama-Dhanurasana. It is known as Akarna-Dhanurasana because in its final position the body resembles the shape of a stretched bow.

Technique :-

  • Sit,stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
  • Now hold the big toe of left leg with the help of fore finger and thumb of right hand. Similarly hold the big toe of right leg with left hand.
  • Pull the right leg with the left hand till the toe touches the right ear.
  • After few seconds come back to the original position.
  • Now holding the right leg at big toe by fore finger and thumb of left hand raise it upto the left ear. Again after few seconds come back to the original position. This completes one round of Akarna-Dhanurasana.

Remember :-

  • Bend forward to hold the big toes of legs while practising this Asana.
  • Keep your legs comfortably. When the right leg is pulled upto the ear, you can fold it a little at the knee.

Yogic claims:-

  • It is a good posture to remove the pain of back and lumbar region.
  • It increases the elasticity of thigh joint and shoulder.
  • It is also useful in arthritis and rheumatic condition.

 

   Tolangulasana

This Asana balances the body like the balance, therefore, it is known by the name ‘Tolangulasana’. This has come through tradition. In its final position the whole body is balanced on closed fists.

Technique:-

  • Sit in Padmasana.
  • Take support of the elbows to lie down on the back.
  • Lie down on the bank.
  • Raise the foot-lock slightly towards the stomach so that your buttocks may be raised. Place both the closed fists under the buttocks. Elbows should touch the ground.
  • Now raise foot-lock as well as head and back and balance your whole body on the fists. (Elbows should be up from the around).
  • While retrurning back to the original position take your weight on both the elbows first. Slowly bring back and head back to the ground.
  • Now remove the fists from under the buttock and come to original position.

Remember:-

  • It is a balancing Asana.
  • Maximum load remains on the fists. Therefore, remember that fingers of fist should remain on the ground.

Yogic claims:-

  • It improves biceps muscles and muscles of abdomen and back are also made strong.
  • This is beneficial in diabetes and piles.
  • It improves digestion.
  • Those suffering from pain in spine or neck, or having complaint of ulcer in stomach should not practise it.

 

 Garbhasana {Foetus}

Meaning:

Garbha means foetus in the womb. This posture gives complete relaxation. The speed of inhalation and exhalation get reduced in this pose. It is quite beneficial asana for the whole body. Mind of a man starts getting communion with the soul after the perfection of this posture. All inner organs get toned up in this asana

Technique:

  1. Sit in Padmasana, take your hands between thighs and ankle to your ears and hold them.
    2. Try rest the back against the wall and pull the crossed legs upwards by bending at the hip.
    3. Remained  cheer up through out this posture.
    4. Use your hands to lift the legs in the beginning.  Later on you will learn to balance the upraised legs without support.
    5. Maintain this position for some time.
    6. Come back gradually and bit by bit.
    7. Keep the balance while coming back to normal position.
    8. Breathe normally through out this practice.
    9. Don’t do this asana in a hurry.

Yogic claims:

While doing the Garbhasana (Fetus Pose) your abdomen is under pressure and therefore you can gradually develop a flat washboard-like abdomen. Due to this pressure on the abdomen, your abdominal organs also perform efficiently and can increase your body’s resistance to ailments like gastric troubles, indigestion flatulence, colic pains, stomach upsets, enteritis, and constipation.

This exercise can also help in toning your elbows and knees as these joints are under considerable pressure while doing the Fetus Pose.

 

 

  Bakasana {Crane pose}

 other names:

Bakasana, Kakasana, Kagasana, Crow, Crane.

Technique:

Squat down with your feet a few inches apart from each other. If you can, touch your buttocks with your heels. Open your knees apart and place your hands in front of your feet with the elbows in between your knees. They should be hip-wide apart from each other.
In the next step you bend your elbows and place your knees on your upper arm, on the triceps. Now slowly shift your body weight onto your arms, slowly lift your heels and with exhalation come on your toes. Bit by bit you shift your weight further and lift your toes from the floor.
Lean more and more on your hands, lift your buttocks higher and try to straighten your arms. Look to the front and smile. If you do this pose in front of a mirror, you will be surprised how good it looks.

Yogic claims:

Performing the crow pose of course strengthens your whole arms from the wrist and the lower arms to the upper arms, shoulders and neck. The whole upper back benefits from it. If you practice the crane posture regularly, you will less likely have tension and pain in your upper back and the region of your neck and shoulders.
Your  respiratory system is stimulated and prompted to its proper functions and your abdomen organs experience a nice massage. It is even helpful for problems with diabetes. 

 

Sequence of Performing Yogic Postures

(Yogasanas)

It is always preferable to do Yogasanas in the sequence list below. In case, only a selected few yogasanas are to be done, the sequence of doing so may be chosen from the serial order of yogasanas given below. If is always preferable to select yogasanas from amongst the categories of (i) Forward Bending, (ii) Backward Bending (iii) Spinal Twist (iv) Arms & Legs Balance (v) ‘Ida-Pingla’ or ‘Solar-Lunar’ or ‘Masculine – Feminine’ Energy Balancing and (vi) Seated postures.

  • KATI-CHAKRASAN (Semi-Circle)
  • DWI HASTHA PADASANA (Both Hands & Feet)
  • VIPAREETA HASTHA PADASANA ( Reversed Hands & Feet)
  • KANDHA STITHIASAN (Fixed Shoulder)
  • ARDHA KATI CHAKR ASANA
  • TAAD-ASANA (Vertical Stretch)
  • KON-ASANA (Angle)
  • VEER-ASANA (Brave Hero’s)
  • SANKAT ASANA (Danger Facing)
  • MERU DAND ASANA (Spinal)
  • PASHCIM UTTAN ASANA (Posterior Back-Stretch)
  • VAJR ASANA (Thunder bolt)
  • MANDUK-ASANA [Frog – (a)]
  • MANDUK-ASANA [Frog – (b)]
  • SUPT-VAJR-ASANA (Asleep Thunderbolt)
  • AJRDHA-MATSYENDER ASANA (Half-Spinal-Twist)
  • YOG-ASANA (Anchor)
  • TULA-ASANA (Balance)
  • SINGH-ASANA (a) (Lion)
  • SINGH ASANA (b) (Lion)
  • GARBH-ASANA (Uterus)
  • MAYURI-ASANA (Peahen)
  • GAU-MUKH-ASANA (Cow-Face)
  • MAYUR-ASANA (Peacock)
  • EK-PADANGUSHTH-ASANA
  • HANS-ASANA
  • UT-KAT-ASANA (Tip-toe Squatting)
  • SUPT-PAVAN MUKT ASANA
  • SARVANG-ASANA (Hill-Top)
  • SARVANG-ASANA (Shoulder-Stand)
  • PARVOTTAN-ASANA (Hill-Top)
  • HAL-ASANA (Plough)
  • SARP-ASANA (Snake)
  • BHUJANG-ASANA (Cobra)
  • SHALABH-ASANA
  • UTTAN-PADASANA (Lifted-Feet)
  • MAKARASANA
  • DHANUR-ASANA (Bow)
  • CHAKAR-ASANA (Circle)
  • MATSY-ASANA (Fish)
  • SHAV-ASANA (Corpse)

 

SEATED POSTURES FOR MEDITATION

  • SIDDHASANA (PERFECT)
  • PADMASANA (LOTUS)
  • BHADRASANA (AUSPICIOUS)
  • MUKTASANA (LIBERATION)
  • SWASTIKASANA (PROSPEROUS)
  • GUPTASANA (HIDDEN)