04 Yoga
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Curative Yoga Introduction Most people, specially from western worlds, think of yoga as merely an eastern exercise program. Nothing could be further from the truth. The underlying purpose behind the practice of yoga - the literal meaning of yoga is `joining' is to reunite the individual self (Jiva) with the absolute or pure consciousness (Brahma). Union with this unchanging reality liberates the spirit from all sense of separation, freeing it from the illusions of time, space and causation. Since according to yogic philosophy the human body and mind are part of the illusory world of matter, with a limited time span, while the soul /spirit is eternal and passes onto another world when this body wears out. Thus, central to yogic philosophy are the concepts of Karma (cause- effect relationships) and Reincarnation. Yoga is therefore regarded as a divine science of life, revealed to enlightened sages in meditation. First textual mention in the Vedas was corroborated by oldest archeological evidence of seals from the Indus Valley dating back to around 3000 B.C. The Upanishads that followed the Vedas provide the main foundation of Vedanta philosophy (that espouses the idea of an absolute consciousness called Brahma) and yoga teachings. Around the sixth century B.C. appeared the massive epic The Mahabharata written by sage Vyasa and containing The Bhagavad Gita. Apparently a set of battlefield instructions on one's duties in life, they are very allegorical in showing how the challenges of life have to be faced - so much so that it is often considered the best book on management ever written. The Gita contains yoga terms and concepts to enable the reader face life similarly. The backbone of Raja Yoga is furnished by Patanjali's Yoga Sutra, thought to have been written in the third century B.C. The classical text on Hatha Yoga, the Hatha Yoga Pradipika which describes the various asanas and breathing exercises which form the basis of the practice of modern yoga, was compiled much later by a yogi named Svatmarama. In the modern perspective, Yoga is one of the most effective and wholesome forms of experience to control the waves of thought by converting mental & physical energy into spiritual energy. Yoga eases away pent -up tension, rejuvenates the body & soul, enhances concentration, cures diseases and keeps a hold on the aging process. Benefits of Yoga Preventive Value •
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Yoga helps to bring natural order and balance to the neuro-hormones and metabolism in the body.
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•
At the same time, these exercises improve endocrine metabolism, thus providing you with a preventive shield.
Curative Value •
•
Yogic postures activate the energies that have accumulated and stagnated in the energy pockets of the body - since left inert, these energies create various ailments. Yogic exercises cleanse your body, mind and consciousness by venting toxins from the body.
Principles of Yoga Patanjali's Eight Principles of Yoga • • • • • • • •
Abstinence (yama) Observance (niyama) Posture (asana) Regulation of breath (pranayama) Withdrawal of Senses (pratyahara) Concentration (dharana) Meditation (dhyana) Super Consciousness (samadhi)
Swami Sivananda's Modified Five Principles of Yoga 1. Proper relaxation • • •
Releases tension in the muscles Helps letting go of all worries Ensures conservation of energy
2. Proper exercise • • •
Yoga postures - to be performed as per body constitution. Yogic consultation is a must. Correct postures work systematically on all parts of the body. Stretching and toning the muscles & ligaments. Keeping the spine and joints flexible. Improving the blood circulation.
3. Proper breathing (pranayama) • •
Brings an extraordinary balance in the consciousness Teaches you to control your mental state by regulating the flow of the life force.
4. Proper diet • •
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Chart out a well-nourished balanced diet. Keeps the body light and supple and the mind calm.
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•
Resists ailments.
5. Positive Thinking & Meditation • •
Removes negative thoughts. Stills the mind. You attain super-consciousness. A state beyond time, space and causation.
Yoga for Vata, Pitta and Kapha There are different Yogic Postures for different body types. If you have not found your body type as yet then find your Body Type. (All postures should be performed while inhaling deeply) Yoga Asanas for Vata All postures should be performed while doing deep, quiet breathing. • •
Asthma Backward Bend, Plough, Knee to Chest, Corpse Backache Knee to Chest, Plough, Half Wheel, Backward Bend Constipation Backward Bend, Yoga Mudra, Knee to Chest, Shoulder Stand, Corpse. Belly should be drawn in while doing these postures. Depression Yoga Mudra, Plough, Corpse, Palm Tree, Lotus Sciatica Knee to Chest, Backward Bend, Plough, Yoga Mudra, Half Wheel Sexual Debility Backward Bend, Plough, Shoulder Stand, Elevated Lotus Varicose Veins Head Stand, Backward Bend, Corpse Wrinkles Yoga Mudra, Backward, Bend, Head Stand, Plough Rheumatoid Arthritis Half Wheel, Bow, Plough, Head Stand, Backward Bend Headache Plough, Yoga Mudra, Head Stand Insomnia Corpse, Cobra, Backward Bend Menstrual Disorders Plough, Cobra, Half Wheel, Yoga Mudra
• • • • • • • • • •
Yoga Asanas for Pitta All postures should be performed while doing deep, quiet breathing • •
Peptic Ulcer Hidden Lotus,Sheetali (inhale through coiled tongue through mouth) Hyperthyroidism Shoulder Stand, Ear Knee
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• •
Malabsorption Knee to Chest, Fish, Locust Hypertension Shoulder Stand, Cobra, Half Bow, Quiet breathing Anger or Hate Half Bow, Shoulder Stand, Hidden Lotus, Corpse Migraine Headache Sheetali, Shoulder Stand, Fish Colitis Fish, Ear Knee, Boat, Bow Liver Disorder Fish, Shoulder Stand, Ear Knee, Hidden Lotus Hemorrhoids Fish, Shoulder Stand, Bow Stomatitis (Inflammation of the Tongue) Sheetali
• • • • • •
Yoga Asanas for Kapha All postures should be performed while doing, deep, quiet breathing. • •
Bronchitis Head Stand, Plough, Forward Be nd, Backward Bend, Half Wheel, Fish Emphysema Half Wheel, Shoulder Stand Sinus Congestion Fish, Boat, Plough, Bow, Breath of Fire (Bhasrika) Sinus Headache Lion, Head Knee, Fish Diabetes Boat, Fish, Half Wheel, Backward Bend, Forward Bend Chronic Gastro Intestinal Disorders - Fish, Locust, Cobra Sore Throat Lion, Shoulder Stand, Locust, Fish Asthma Half Wheel, Bow, Boat, Shoulder Stand, Palm Tree, Fish, Cobra
• • • • • •
So just steal away 15 minutes from your hectic schedule and devote those precious moments to Yoga!
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Types of Yoga Asanas Listed below are some of the more common yoga asanas that prove very effective in the achieving of perfect health by ensuring a maintenance / correction of doshic balance / imbalance. For details, please click on the asana that you would like to know more about. • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
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The Sun Salutation (Surya Namaskar) Leg Raises Basic Breathing (Pranayama) The Plough (Hala Asana ) The Shoulder Stand (Sarvang Asana ) The Fish (Matsya Asana) The Bow (Dhanur Asana) The Lotus (Padma Asana) The Bridge (Sethu Bandh Asana) The Headstand (Shirsh Asana) Forwardbend (Paschimothana Asana) Cobra (Bhujanga Asana) The Locust (Salabha Asana) The Half Spinal Twist (Ardha Matsyendra Asana) The Crow (Kakasana) The Triangle (Trikona Asana) The Corpse Pose (Shava Asana) The Lion (Singhasana) The Half Wheel (Ardha Chakrasan) Yogamudra The Peacock (Mayurasan) The Knee to Chest (Pawanmuktasan) Hidden Lotus (Baddha padmasan) Knee Nose Pose(Supta Pawana Muktasana) Half Shoulderstand(Ardha Sarvangasana) Half Locust Pose(Ardha Shalabhasana) Vajrasana Janusirasana Anti Rheumatic Asana Vrikshasana(Ardha Chandrasana) Shoulder Socket Rotation(skandha chakra)
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1. The Sun Salutation (Surya Namaskar) The Sun Salutation or the Surya Namaskaar limbers up the whole body in preparation of the Asanas. Each position stretchs the body in a different way alternately expanding and contracting the chest to regulate the breathing . If practiced daily it will bring great flexibility to your spine and joints and trim your waist Description of the asana
1. Stand erect with feet together and
2.
palms in the prayer position in front of your chest. Make sure your weight is evently distrubuted. Exhale. Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist. Exhaling, fold forward, and press your palms down, fingertips in line with toes-bend your knees if necessary. Inhaling bring the left (or right ) leg back and place the knee on the floor. Arch back and look up, lifting your chin. Retaining the breath, bring the other leg back and support your weight on hands and toes. Keep your head and body in line and look at the floor between your hands. Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under. Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back. Exhaling, curl your toes under, raise your hips and pivot into an inverted "V" shape. Try to push your heels and head down and keep your shoulders back. Inhaling, step forward and place the left (or right ) foot between your hands. Rest the other knee on the floor and look up, as in position. Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3. Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist, as in position2. Exhaling, gently come back to an upright position and bring your arms down by your sides.
3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
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2. Leg Raises Description of the Asana The simple exercises prepare the body for asanas, strengthening in particular the abdominal and lower back muscles. Single Leg Raising
1. Inhaling raise the right leg as high possible; then, exhaling, lower it down. Repeat with the left leg. Perform three times.
2. Inhaling, raise the right leg, then clasp it in both hands and pull it toward you, keeping your head down. Take a few breaths.
3. Now raise your chin to your shin and hold for one deep breath; then exhaling, lower the head and, leg. Repeat three times each side. Double Leg Raising Lie flat on the floor inhaling, raise both legs, keeping your knees straight and your buttocks on the floor ; then exhale and lower them. Repeat ten times. Note: Make sure that your lower back remains flat on the floor while you bring the leg down,to avoid injuring your spine. Types of Yoga Asanas Main Page
3. Basic Breathing ( Pranayama) Yogic breathing or pranayaam revitalises the body steadies the emotion and creats great clarity of the mind. Yoga breathing exercises are performed sitting down with the spine neck and head in a straight line in the lotus pose. Kalpabhati is a kriyas of purification besides being a pranayama. The forced exhalation rids the lower lungs of the stale air making way for a fresh intake of oxygen rich air in cleansing the entire respiratory system. This is a wonderfully invigorating exercise to begin your pranayam. By increasing the amount of oxygen in the body its effect is to clear the mind and improve concentration. Kapalbhati Benefits
1. Effective for cardiovascular problems. 2. To clear the mind and improve the concentration Description of the asana
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1. Sit in ardha padmasana (lotus )--But if you have knee ache,sit on a bench 2. 3.
or chair.Keep the feet crossed on a rug or a carpet. Take two normal breaths. Inhale, Now exhale, pulling in your abdomen and inhale, relaxing your abdomen. Repeat 20 times, keeping a steady rhythm and emphasising the exhalation each time. Inhale fully and hold your breathe as long as you can. Slowly exhale.
4. 5. 6.
Anuloma Viloma In this alternate nostril breathing exercise, you inhale through one nostril, retain the breath, then exhale through the other nostril in a ratio of 2:8:4. If you are really healthy, you the will breathe predominantly through the Ida nostril for about one hour and fifty minutes, then through the other nostril. But in many people this natural rhythm is disturbed. Anuloma Viloma restores an equal flow, balancing the flow of prana in the body. Description of the asana
1. Close your right nostril with your thumb and keeping it closed breathe in through the left nostril counting up to four.
2. Hold your breath and count to sixteen while opening the right nostril and closing your left with your third finger.
3. Breathe out slowly through the right nostril to a counterfiet. 4. Repeat the exercise but breathe in through the right nostril and out through the left.
Brahmari It's a kind of meditation which improves concentration memory and confidence. This extended exhalation makes it a very beneficial exercise for pregnant women, in preparation for labour. Sometimes known as the humming breath, Brahmari also gives a sweet clear voice and is highly recommended for singers. Description of the asana To practise Brahmari
1. You partially close the glottis as you inhale through both nostrils, making a 2. 3. 4.
snoring sound Then exhale slowly, humming like a bee. The inhalation clears and vibrates the throat area. Humming while you breathe out, enables you to spin out the breath and make a longer exhalation. You should repeat Brahmari five to ten times.
5.
4. The Plough (Hala Asana) Benefits Effective for Asthma, Back ache, Depression, Sciatica, Headache, Sexual debility
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Rheumatoid Arthritis, Bronchitis, Sinus, Congestion,Premenstrual tension etc. Description of the asana Lie down on your back with your legs together and your palms on your sides. Inhale & raise your legs up. Exhale first and then inhale. Bring your hips up off the floor. Support your back with your hand, keeping your elbows as close to one another as possible. Without bending your knees, exhale and bring your legs down behind your head. If you cannot yet touch the floor with your feet, keep on breathing in this position. If your feet comfortably reach the floor, walk them as far behind your head possible. With your feet curled under, push your torso up and your heels back. Now clasp your hands together. Breathe slowly and deeply.
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.
Caution If you have breathing difficulties, hernia or are having nasal congestion, do not attempt this exercise.
5.The Shoulder Stand (Sarvang Asana) Benefits Effective for Excessive anger or hate, Migraine headache, Liver disorder, hemorrhoids, Anaemia, Hypertension, Indigestion. The Shoulder stand invigorates and rejuvenates your whole body. Description of the asana
1. Lie down on the floor with your legs together and
2.
your hands, push down, by your sides. inhaling, push down on your hands and raise your legs straight up above you. Lift your hips off the floor and bring your legs up, over and beyond your head, at an angle of about45°. Exhaling, bend your arms and support your body, holding as near the shoulders as possible, thumbs around the front of the body, fingers around the back. Push your back up, lift your legs. Now straighten your spine and bring the legs up to a vertical position. Press your chin firmly into the base of your throat. Breathe slowly and deeply in the pose, gradually trying to work your elbows closer together and your hands
3. 4.
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further down your back toward the shoulders, so as to straighten your torso. Keep your feet relaxed. Caution Shoulder stands should not be attempted without a qualified teacher. Any one suffering from breathing difficulties or pain in the upper spine should not attempt these postures.
6. The Fish (Matsya Asana) Benefits Effective for Malabsorption, Colitis, Sinus Congestion, Asthma, Sore throat, Diabetes, Bronchitis, Jaundice. Description of asana
1. Lie down on your back with your legs straight and your feet together. Place 2.
your hands, palms down, underneath your thighs. Pressing down on your elbows, inhale and arch your back, resting the very top of your head on the side, and your elbows should be on floor. Exhale. Breathe deeply while in the position,keeping legs and lower torso relaxed. To come out of you back. the pose, first lift your head and place it gently back down, than release the arms.
3. 4.
Note: In the fish pose, your hands should rest palms down, side by side, and your elbows should be as close together as possible under your back. Caution If the fish makes you feel giddy or nauseas, stop immediately and do not attempt it again without consulting a physician.
7.The Bow (Dhanur Asana) Benefits
1. Tones the back muscles, maintains the elasticity of your spine
2. Improves posture and increases vitality 3. Reduces abdominal fat 4. Keeps the digestive and reproductive systems healthy . 5. Effective for Bronchitis, Asthma, Constipation, Diabetes, Rheumatism etc. Description of the asana
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1. Lie down on your front, head down. Inhale and bend your knees up, then 2.
reach back with your hands and clasp hold of your ankles. Exhale. lnhaling, raise your head and chest, and simultaneously pull your ankles up, lifting the knees and thighs off the floor. Arch backward and look up. Take three deep breaths in this pose, then exhale and release it.
8. The Lotus (Padma Asana) Benefits of the asana Effective For liver disorder (hidden lotus) Lotus warm-ups Practising these bhadrasana poses will help you to achieve the lotus. Sit with spine erect and soles of the feet together, heels close to the body. For the Ankle-knee pose, press your knees forward with a straight back. For the Butterfly, right, clasp your feet and move your knees up and down. The lotus
1. To assume the Lotus position, start by sitting with your legs out in a "V"
2.
shape in front of you, with spine erect. Bend one knee and bring the foot in, placing it high on the thigh. Now bring the second foot in. If you place it under the opposite thigh, you form the Half Lotus The Half lotus(Ardha Palmasan) which is easier at first, and can be used for meditation and pranayama until your legs are more supple. For the full Lotus, you lift the second leg in over the first placing the foot high on the opposite thigh. In the classic Lotus, the left leg is on top, and the knees touch the floor.
9. The Bridge (Sethu Band Asana) Benefits Strengthens the abdominal and lower back muscles and makes the spine and wrists more supple. Description of the asana
1. Come up in to the Shoulder stand, supporting your wrist with your hands. Bend one leg and lower the foot toward the floor.
2. Repeat with the other leg. Keep your elbows close together. 3. Walk your legs out until your knees are straight and your feet flat on the 4.
floor. Hold the pose for at least three or four deep breaths, then walk your feet back in toward the body.
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Cautions Do not attempt this exercise if you have pain in the upper part of the back or in the neck or the throat.
10. The Headstand (Shirsh Asana) Benefits Aids in circulation, Relieves pressure on the lower back Improves memory, concentration and the sensory faculties. Description of the asana King of asanas, the Headstand or Sirshasana is one of the most powerfully beneficial postures for both body mind.
1. Kneel down and rest your weight on your forearms, Wrap your hands around your hands around your elbows.
2. Release your hands and place them in front if you , with fingers interlocked. Your elbows now stay in this position.
3. Place the back of your head in your clasped hands and the top of your head 4. 5.
on the floor.The hands and elbows from a tripod, making a firm foundation for the inverted body. Now straighten your knees and raise your hips. Without bending the knees, walk your feet in as close to your head as possible. Pull your hips back so that your neck is not bent backward or forward, but is in straight line with the spine. Bend your knees in to your chest and lift your feet of the floor pulling your hips backward as you do so. Pause at this point do not immediately attempt to raise your knees higher. Then, keeping your knees bent, lift them up toward the ceiling, using your abdominal muscles. Now slowly straighten your legs. You will feel most of the body's weight on the forearms. To come down, reverse steps 5, 6 and 7. Rest in the Child's pose for at least six deep breaths.
6. 7. 8.
Cautions People with high BP, glaucoma or a detached retina should avoid head stand. Preferably done under supervision.
11. Stretching the Spine Benefits
1. If these asanas are performed regularly it will give the spine great flexibility of movement.
2. Invigorates the internal organs, reduces fat, effective for diabetes and 3.
stimulates the entire nervous system. It also stimulates the gastric fire and , and removes all the diseases of men.
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4. The pose is particulary effective for combating menstural irregularities and pain, anaemia and relieving constipation.
There are two asana for stretching the spine. The Forward Bend (Paschimothana Asana) Description of the asana
1. From a lying position, with your arms straight out behind
2.
you, inhale and come up to a sitting position. Point your feet at the ceiling and pull the flesh of your buttocks out from underneath you, so that you are sitting directly on the pelvic bone. Stretch your arms above your head, lengthening the spine. Pulling the abdomen in, exhale and fold forward from the pelvis, leading with the chest and keeping your back straight. Bring your chin toward your shins and your chest toward your thighs. Don't bend from the middle spine. Continue right down and hold on to whichever part of your legs or feet you can comfortably reach without bending the knees. With practice, you can warp your index fingers around your big toes and bring your elbows down to the floor, or stretch your arms out over your feet, as shown right. In the position, breath deeply, feeling yourself advancing forward a little more every time you exhale. Hold for three to four deep breaths at first gradually increasing the number as you become relaxed in the pose. When you release the position, reach forward as you come up.
3.
4.
12. The Cobra (Bhujanga Asana) Description of the asana
1. Lie down with your legs together and
2.
your hands palms down under your shoulders. Rest your forehead on the floor. Inhaling, bring your head up, brushing first your nose, then your chin against the floor Now lift'up your hands and use your back muscles to raise your chest as high as possible. Hold for a few deep breaths then, exhaling; slowly return to position 1, keeping your chin up until last. Inhaling, come up as before, but this time use your hands to push the trunk up. Continue up until you are bending from the middle of the spine. Hold for two or three deep breaths, then exhale and come slowly down. Inhaling, raise the trunk as before, but this time continue up and back until you can feel your back bending all the way down from the neck to the base of the spine. Breathe normally. To complete the asana., walk your hands in toward your body, straighten the arms, and lift the pelvis slightly. Separate the legs, bend the knees and, pushing out the chest, drop the head back and touch the feet to the head. Breathe normally, then slowly come down, as before.
3. 4. 5.
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13. The Locust (Salabha Asana)
Benefits of the asana
1. For back pain, sciatica pain varicose veins 2. This asana ensures efficient functioning of the digestive systyem preventing 3.
constipation, reducing fat. Effective for diabetic people.
Description of the asana To perform this asana successfully, concentrate on every muscle being exercised, try to remain relaxed
1. Lie face down with your forehead resting on the mat, your legs out behind
2.
you, the soles of your feet facing upward and your arms by your sides, palms downwards. Strech your neck, pushing your chin as far forward as possible, so that it rests on the mat. Brethe out slowly. Breathe in, and leaning slightly on your left arm, contract the muscles in the small of your back and lift your left leg. It is important to keep your pelvis on the mat and not to twist it and to keep your left arm from shoulder to fingertips firmly on the mat. Keep your left leg straight as you lift it. Hold the position for a few seconds, then lower your leg as your breathe out. Repeat with the right leg.
14. The Half Spinal Twist (Ardha Matsendra Asana) Benefits
1. The movement tones the spleen liver kidney and the pancreas kidney
2. It also tones the spinal nerves and ligaments and improves the digestion
The half-Spinal Twist is one of the few poses that rotate the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. Description of the asana
1. Kneel down with your legs together, resting on your heels. 2. Then sit to the right of your feet, as illustrated (below) 3. Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
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4. Stretch your arms out to the sides at shoulder level, and twist around to the 5.
left. Now bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you. Exhaling, twist as far as possible to the left. Look over the left shoulder.
15. The Crow (Kakasana) Benefits Strengthens your wrists arms and shoulders, improves concentration, increases breathing capacity by expanding the chest Description of the asana
1. Squat down and bring your arms between your knees. Place
2.
your palms down flat on the floor in front of you, shoulderwidth apart, with fingers splayed and pointing lightly out ward. Then bend your elbows out to the sides, making the backs of your arms into shelves for your knees to rest on. Choose a point on the floor in front of you on which to focus. Inhale, then while you retain the breath, lean toward this point, transferring your weight to your hands and lifting your toes up. Exhale and hold the pose for three or four deep breaths.
16. The Triangle (Trikona Asana) Benefits Gives an excellent lateral stretch to the spine, tones the spinal nerves, helps in the proper functioning of the digestive system. Description of the asana
1. Stand with your feet well apart (about 3-4 feet). Point
2.
your left foot to the left, and your right foot slightly to the left. Stretch your left arms out at shoulder level and bring the right arm straight up, against your right ear. Now inhale. As you exhale, bend to the left and slightly forward to bypass your ribs. Slide your left hand down your left leg and hold on to the lowest part you can reach. Look out at your right hand. Take several full breaths in this position before releasing it. Repeat, bending to the right.
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17. The Corpse Pose (Shava Asana) Benefits Relaxation and relief from hypertension, fear psychosis and insomnia. Description of the Asana The classic relaxation pose practised before each session, between asanas and in the final relaxation.
1. Lie on your back and feet spread about 18 inches apart and hands about 6 inches from your sides, palms up.
2. Ease yourself into the pose, making sure the body is symmetrical. 3. Let your thighs, knees turn outward. 4. Close your eyes and breathe deeply . 18. The Lion (Singhasana) Benefits 1. 2. 3. 4.
Increases Blood circulation to throat and tongue . Strengthens face and throat muscles. Improves voice. Effective for sinus headache.
Description of the Asana:
1. Kneel on the mat and sit on your heels. Place your hands down on your Knees and look straight ahead.
2. Now breathe in deeply, through your nose, lean slightly forward and exhale
3.
forcefully, opening your mouth as wide as you can shouting 'HAA'. At the same time stretch your tongue out and bend down so it touches your chin. Glare at the tip of your nose. Raise your hands and tighten all the muscles in your arms, hands and fingers. Hold the pose as long as you can. Let all your muscles relax slowly, breathe nomally for a few minutes . Then repeat 2-3 times
19. The Half Wheel (ArdhaChakrasan) Benefits
1. Most dynamic back ward bend. 2. Stimulates all the charkas or energy 3.
centers. Effective for respiratory problems,
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backache, rheumatic pains etc. Description of the asana
1. Keeping feet far apart and hands on hips arch slowly backward. 2. Keep your weight on your knees and push your hips forward. 3. Inhale, raise your arms over and behind your head and drop back onto your hands.
4. To stand up again , shift your weight to your knees, then push yourself forward and bring your arms up one at a time or both at once.
20. Yogamudra Benefits
1. Tones up the spinal nerves and is of 2.
great benefit to the proper functioning of the digestive system. Helps to normalize movement of the faeces in the intestines. Also effective for depression , sciatica etc.
3.
Description of the asana
1. Sit on a blanket . Form a foot lock by 2.
placing the right foot over the left thigh and left foot over the right thigh as in Lotus (padmasan) posture. Slowly bend forward and touch the ground with the forehead. Take your hands to the back and catch hold of the left wrist with the right hand. Exhale slowly as your bend down. Remain in this position for 10 seconds. Resume the original sitting posture and inhale slowly. Repeat the posture three times.
3. 4.
21. The Peacock (Mayurasana) Benefits
1. Highly beneficial for indigestion ,flatulence and allied problems, as the weight of the body presses the elbow into the upper abdomen, massaging the pancreas and spleen. Description of the asana
1. Sit back on your heel with knees apart. Place your palms on the floor, fingers 2.
pointing back toward your feet. Using your arms bend forward and place the top of your head on the floor. Keep your elbows together, pressing into the upper abdomen.
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3. Stretch your legs back one at a time, keeping the knees off the floor and the 4.
feet together. Your weight should be on your toes, hand and head. Now lift your head. Inhale and gently ride forward on your arms lifting your toes up and balancing on your hands. Keep your legs straight. Hold the pose as long as possible, breathing normally, then exhale and release it, coming down on your toes.
22. The Knee to Chest (Pawanmuktasana)
Benefits
1. As the stomach is pressed and then allowed to go limp in this asana , the liver , urinary bladder, spleen, intestines and stomach are well exercised by it.
2. Helps one to get rid of constipation , improves appetite, releases wind and reduces flatulence. Description of the asana
1. Lie down on a mat . Exhale and stop breathing. Lift left leg, bend it and bring it up to the stomach. Let the knee touch the chin , with the rest of the leg touching the chest, press down on the leg, so that the stomach and chest receive pressure.
2. Lift your neck and place your chin on the knee. Remain in this position as long as you can hold your breath. Then breath slowly, and straighten you leg. Put your head back on the floor.
3. Repeat with the right leg. 4. Repeat the same with the both legs 5. Repeat the whole operation three times.
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23. Hidden Lotus (Baddha Padmasan) Benefits
1. Decreases joints pains. 2. Improves digestive system, appetite. 3. Improves liver functions. Description of the asana
1. Sit in the posture of Lotus(padma asana) [click here to set details of Lotus].
2. While exhaling twist slightly to the right and reach
3.
back with the right hand to grasp your right big toe. Inhale. Again while exhaling, twist slightly to the left and reach back with your left hand to grasp your left big toe. Maintain the asana as long as possible ,and increase the duration gradually and with ease. Don't forget to inhale and exhale normally.
4.
24. Knee Nose Pose (Supta Pawana Muktasana)
Benefits 1. Strengthens lower back muscles and loosens the Spinal Vertebrae 2. Massages abdomen and digestive organs 3. Effective in removing gas and constipation 4. Useful in treatment of impotence, sterility and menstrual problems
Description of the asana 1. Bend both knees and bring both knees to the chest. Inter lock your fingers and clasp the hands and on the Shinbones just below the knees. Inhale deeply. 2. Holding the breath, raise the head and shoulder and try to place the nose in the space between the two knees. 3. Hold the breath, in the raised position for few seconds, counting mentally. Slowly lower your head, shoulders and legs while breathing out
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25. Half Shoulderstand (Ardha Sarvangasana) Benefits 1. Promotes proper thyroid function 2. strengthens abdomen 3. stretches upper back 4. improves blood circulation induces relaxation
Description of the asana 1.
Lie on your back and lift your legs up into air.
2.
Place your hands on your lower back for support, resting your elbows and lower arms on the ground.
3.
Make sure your weight is on your shoulders and mid to upper back -- not your neck.
4.
Breathe deeply and hold for at the posture for at least 5-10 breaths, increasing the hold over time.
5.
To come down, slowly lower your legs, keeping them very straight -- a little workout for your abdominal muscles.
26.Half Locust Pose (Ardha Shalabhasana)
Benefits 1. It alleviates constipation 2. Helps to tone the back muscles 3. Recommended for the management of sciatica & slipped disc 4. improves blood circulation
Description of the asana
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1.
Lie flat on the stomach with the hands under the thighs, palms downwards or hands clenched.
2.
Keep both the legs straight throughout the practice.
3.
Place the chin on the floor, slightly stretched forward to give the best possible stretch to the neck muscles and nerves.
4.
Using the back muscles, raise the left leg as high as possible, keeping the other leg straight, relaxed and in contact with the floor.
5.
Retain the position for- as long as is possible without strain.
6.
Do not tilt or twist the pelvis.
7.
Lower the leg to tile floor.
8.
Repeat the same movement with the right leg.
27. Vajrasana Benefits 1. It ensures digestion and prevents excess wind formation.
Caution 1. Those suffering from knee pain should not practise this asana
Description of the asana 1. Sit on your knees keeping them together. 2. Draw both toes together, and with heels apart, sit on them. Keep your hands straight on the respective knees. 3. Breathe normally with your spine straight. Relax your hands and release the legs
4. Now lie on your back or stretch your legs in front with hands at the back and relax.
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5. Take rest for 10 counts and repeat. 6. Do this two times.
28. Janusirasana Benefits 1. It keeps the liver healthy and ensures that it functions normally. 2. It cures stomach disorders and secrete digestive juices apart from stimulating the solar plexus. Caution 1. Those suffering from cervical pain should practise this asana with the head straight. Those with lumbar pain should avoid this asana. Description of the asana 1. Sit straight with both legs stretched in front. 2. Now bend the left leg, bring your heel to the groin and touch the right thigh with your foot. Keep hands on your lap. Keep your hands straight on the respective knees. 3. Now, breathe out, bend forward and stretch your hands to touch your right toe. 4. Your head should touch the right knee. Initially, if you find it difficult, hold the lower end of your foot and bend your head. 5. Once you get used to the posture try doing it the right way. Sit straight, breathe normally and stay in this position for six counts.. 6. Repeat this with the other side. The entire sequence c omprises one time. Repeat four times.
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29. Anti-Rheumatic Asana Prarambhik sthiti (base position) • • • • • •
Sit with the legs outstretched. Place the palms of the hands on the floor to the sides and just behind the buttocks. The back, neck and head should be straight. Straighten the elbows. Lean back slightly, taking the support of the arms. Close the yes and relax the whole body in this position.
Padanguli Naman (toe bending) • • • •
Sit in the base position with the legs outstretched and the feet slightly apart. Place the hands beside and slightly behind the buttocks. Lean backs a little, using the arms to support the back. Keep the spine as straight as possible. Be aware of the toes. Move the toes of both feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless. Hold each position for a few seconds. Repeat 10 times.
• •
Breathing: Inhale as the toes move backward. Exhale as the toes move forward. Awareness: On the breath, mental counting and the stretching sensation produced by the movement.
Ankle Bending: • • •
Remain in the base position. Keep the feet slightly apart. Slowly move both feet backward and forward, bending them from the ankle joints. Try to stretch the feet forward to touch the floor and then draw them back towards the knees. Hold each position for a few seconds. Repeat 10 times.
Breathing: Inhale as the feet move backward. Exhale as the feet move forward. Awareness: On the breath, mental counting and the stretch in the foot, ankle, calf and leg
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muscles
or
joints.
Ankle rotation: • • •
Remain in the base position. Separate the legs a little keeping them straight. Keep the heels on the ground throughout the practice. Slowly rotate the right foot clockwise from the ankle 10 times and then repeat 10 times anti-clockwise. Repeat the same procedure with the left foot. Place the feet together. Slowly rotate both feet together in the same direction, Keeping them in contact with each other. Do not allow the knees to move. Practice 10 times clock and 10 times anti- clockwise. Keep the feet separated. Slowly rotate both feet from the ankles together but in opposite directions. The big toes should touch each other on the inward store of each foot. Do 10 rotations in one directions in one direction and then 10 rotations in the opposite direction.
• • • • • • • •
Breathing: Inhale on the upward movement. Exhale on the downward movement. Awareness: On the breath, mental counting and rotation.
30.Vrishasana (Ardha Chandrasana) Vrikshasana (Ardha Chandrasana) Explanation: 'Vriksha' means tree in sanskrit. In this asana, the body stays upright like a tree. This is also called Ardha (half) Chandrasana. Description: Stand straight and keep both the legs together. With the right hand lift the right foot and keep the right heel pressed against the right hip so that the toes point downwards. Balance the body in this position. Then bring both the palms together in the middle of the chest in 'Namaskar' (greeting) pose and breathe normally. Stay in this position as long as you can and reverse all the steps to the standing position and repeat the same procedure on the other side. Do it five times on both the sides. Benefits:
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If done regularly, the stiffness of the joints in the feet, ankles and knees is relieved with reduction of arthritic pain. The muscles of the legs are also strengthened.
31. Shoulder Socket Rotation (Skandh Chakra)
Skandh Chakra is an Indian translation for Shoulder Socket Rotation pose. This asana has two variations. You can learn this asana as below: Variation I: • • • • • • • • • • • • • •
Remain in Sukhasana or comfortable cross legged pose. Keep spinal chord and the neck straight. Keep your eyes open. Breathe slow and rhythmic. Stretch forward your arms to shoulder level. Keep the palms straight and open towards the ceiling with straight fingers. Bend both the elbows and stretch the palms face ward. Try to touch the shoulder with your palms. At this hour the palm should be shoulder ward. Keeping the fingers on your shoulder rotate the hand in clockwise and anti-clockwise direction. Do this exercise ten times. Now straighten your hand at the elbow. Repeat this ten times. Bring back the hands in original position.
Variation II: • • • • • • • • •
Remain in Sukhasana pose. Out stretch your both hands sideways at shoulder level keeping the palmceiling ward. Bend your elbows and touch the shoulder with your fingers. Keeping the fingers on the shoulder rotate both the hands in circular and anti-circular motion. Then place your hands back in the original position. Repeat this ten times. Inhale and stretch your arms then exhale and bend your elbows. Focus on the arms and elbows. Now get back in the primary position.
Breathing Pattern:
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• •
Inhale during the upward movement. Exhale during the downward movement.
Consciousness: • • •
On the breathing. Mental counting. The rotation of hip joints.
Benefits: • •
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Flexibility to the joint. Removes the muscle strain.
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Yoga helps to bring natural order and balance to the neuro-hormones and metabolism in the body.
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•
At the same time, these exercises improve endocrine metabolism, thus providing you with a preventive shield.
Curative Value •
•
Yogic postures activate the energies that have accumulated and stagnated in the energy pockets of the body - since left inert, these energies create various ailments. Yogic exercises cleanse your body, mind and consciousness by venting toxins from the body.
Principles of Yoga Patanjali's Eight Principles of Yoga • • • • • • • •
Abstinence (yama) Observance (niyama) Posture (asana) Regulation of breath (pranayama) Withdrawal of Senses (pratyahara) Concentration (dharana) Meditation (dhyana) Super Consciousness (samadhi)
Swami Sivananda's Modified Five Principles of Yoga 1. Proper relaxation • • •
Releases tension in the muscles Helps letting go of all worries Ensures conservation of energy
2. Proper exercise • • •
Yoga postures - to be performed as per body constitution. Yogic consultation is a must. Correct postures work systematically on all parts of the body. Stretching and toning the muscles & ligaments. Keeping the spine and joints flexible. Improving the blood circulation.
3. Proper breathing (pranayama) • •
Brings an extraordinary balance in the consciousness Teaches you to control your mental state by regulating the flow of the life force.
4. Proper diet • •
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Chart out a well-nourished balanced diet. Keeps the body light and supple and the mind calm.
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•
Resists ailments.
5. Positive Thinking & Meditation • •
Removes negative thoughts. Stills the mind. You attain super-consciousness. A state beyond time, space and causation.
Yoga for Vata, Pitta and Kapha There are different Yogic Postures for different body types. If you have not found your body type as yet then find your Body Type. (All postures should be performed while inhaling deeply) Yoga Asanas for Vata All postures should be performed while doing deep, quiet breathing. • •
Asthma Backward Bend, Plough, Knee to Chest, Corpse Backache Knee to Chest, Plough, Half Wheel, Backward Bend Constipation Backward Bend, Yoga Mudra, Knee to Chest, Shoulder Stand, Corpse. Belly should be drawn in while doing these postures. Depression Yoga Mudra, Plough, Corpse, Palm Tree, Lotus Sciatica Knee to Chest, Backward Bend, Plough, Yoga Mudra, Half Wheel Sexual Debility Backward Bend, Plough, Shoulder Stand, Elevated Lotus Varicose Veins Head Stand, Backward Bend, Corpse Wrinkles Yoga Mudra, Backward, Bend, Head Stand, Plough Rheumatoid Arthritis Half Wheel, Bow, Plough, Head Stand, Backward Bend Headache Plough, Yoga Mudra, Head Stand Insomnia Corpse, Cobra, Backward Bend Menstrual Disorders Plough, Cobra, Half Wheel, Yoga Mudra
• • • • • • • • • •
Yoga Asanas for Pitta All postures should be performed while doing deep, quiet breathing • •
Peptic Ulcer Hidden Lotus,Sheetali (inhale through coiled tongue through mouth) Hyperthyroidism Shoulder Stand, Ear Knee
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• •
Malabsorption Knee to Chest, Fish, Locust Hypertension Shoulder Stand, Cobra, Half Bow, Quiet breathing Anger or Hate Half Bow, Shoulder Stand, Hidden Lotus, Corpse Migraine Headache Sheetali, Shoulder Stand, Fish Colitis Fish, Ear Knee, Boat, Bow Liver Disorder Fish, Shoulder Stand, Ear Knee, Hidden Lotus Hemorrhoids Fish, Shoulder Stand, Bow Stomatitis (Inflammation of the Tongue) Sheetali
• • • • • •
Yoga Asanas for Kapha All postures should be performed while doing, deep, quiet breathing. • •
Bronchitis Head Stand, Plough, Forward Be nd, Backward Bend, Half Wheel, Fish Emphysema Half Wheel, Shoulder Stand Sinus Congestion Fish, Boat, Plough, Bow, Breath of Fire (Bhasrika) Sinus Headache Lion, Head Knee, Fish Diabetes Boat, Fish, Half Wheel, Backward Bend, Forward Bend Chronic Gastro Intestinal Disorders - Fish, Locust, Cobra Sore Throat Lion, Shoulder Stand, Locust, Fish Asthma Half Wheel, Bow, Boat, Shoulder Stand, Palm Tree, Fish, Cobra
• • • • • •
So just steal away 15 minutes from your hectic schedule and devote those precious moments to Yoga!
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Types of Yoga Asanas Listed below are some of the more common yoga asanas that prove very effective in the achieving of perfect health by ensuring a maintenance / correction of doshic balance / imbalance. For details, please click on the asana that you would like to know more about. • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
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The Sun Salutation (Surya Namaskar) Leg Raises Basic Breathing (Pranayama) The Plough (Hala Asana ) The Shoulder Stand (Sarvang Asana ) The Fish (Matsya Asana) The Bow (Dhanur Asana) The Lotus (Padma Asana) The Bridge (Sethu Bandh Asana) The Headstand (Shirsh Asana) Forwardbend (Paschimothana Asana) Cobra (Bhujanga Asana) The Locust (Salabha Asana) The Half Spinal Twist (Ardha Matsyendra Asana) The Crow (Kakasana) The Triangle (Trikona Asana) The Corpse Pose (Shava Asana) The Lion (Singhasana) The Half Wheel (Ardha Chakrasan) Yogamudra The Peacock (Mayurasan) The Knee to Chest (Pawanmuktasan) Hidden Lotus (Baddha padmasan) Knee Nose Pose(Supta Pawana Muktasana) Half Shoulderstand(Ardha Sarvangasana) Half Locust Pose(Ardha Shalabhasana) Vajrasana Janusirasana Anti Rheumatic Asana Vrikshasana(Ardha Chandrasana) Shoulder Socket Rotation(skandha chakra)
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1. The Sun Salutation (Surya Namaskar) The Sun Salutation or the Surya Namaskaar limbers up the whole body in preparation of the Asanas. Each position stretchs the body in a different way alternately expanding and contracting the chest to regulate the breathing . If practiced daily it will bring great flexibility to your spine and joints and trim your waist Description of the asana
1. Stand erect with feet together and
2.
palms in the prayer position in front of your chest. Make sure your weight is evently distrubuted. Exhale. Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist. Exhaling, fold forward, and press your palms down, fingertips in line with toes-bend your knees if necessary. Inhaling bring the left (or right ) leg back and place the knee on the floor. Arch back and look up, lifting your chin. Retaining the breath, bring the other leg back and support your weight on hands and toes. Keep your head and body in line and look at the floor between your hands. Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under. Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back. Exhaling, curl your toes under, raise your hips and pivot into an inverted "V" shape. Try to push your heels and head down and keep your shoulders back. Inhaling, step forward and place the left (or right ) foot between your hands. Rest the other knee on the floor and look up, as in position. Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3. Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist, as in position2. Exhaling, gently come back to an upright position and bring your arms down by your sides.
3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
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2. Leg Raises Description of the Asana The simple exercises prepare the body for asanas, strengthening in particular the abdominal and lower back muscles. Single Leg Raising
1. Inhaling raise the right leg as high possible; then, exhaling, lower it down. Repeat with the left leg. Perform three times.
2. Inhaling, raise the right leg, then clasp it in both hands and pull it toward you, keeping your head down. Take a few breaths.
3. Now raise your chin to your shin and hold for one deep breath; then exhaling, lower the head and, leg. Repeat three times each side. Double Leg Raising Lie flat on the floor inhaling, raise both legs, keeping your knees straight and your buttocks on the floor ; then exhale and lower them. Repeat ten times. Note: Make sure that your lower back remains flat on the floor while you bring the leg down,to avoid injuring your spine. Types of Yoga Asanas Main Page
3. Basic Breathing ( Pranayama) Yogic breathing or pranayaam revitalises the body steadies the emotion and creats great clarity of the mind. Yoga breathing exercises are performed sitting down with the spine neck and head in a straight line in the lotus pose. Kalpabhati is a kriyas of purification besides being a pranayama. The forced exhalation rids the lower lungs of the stale air making way for a fresh intake of oxygen rich air in cleansing the entire respiratory system. This is a wonderfully invigorating exercise to begin your pranayam. By increasing the amount of oxygen in the body its effect is to clear the mind and improve concentration. Kapalbhati Benefits
1. Effective for cardiovascular problems. 2. To clear the mind and improve the concentration Description of the asana
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1. Sit in ardha padmasana (lotus )--But if you have knee ache,sit on a bench 2. 3.
or chair.Keep the feet crossed on a rug or a carpet. Take two normal breaths. Inhale, Now exhale, pulling in your abdomen and inhale, relaxing your abdomen. Repeat 20 times, keeping a steady rhythm and emphasising the exhalation each time. Inhale fully and hold your breathe as long as you can. Slowly exhale.
4. 5. 6.
Anuloma Viloma In this alternate nostril breathing exercise, you inhale through one nostril, retain the breath, then exhale through the other nostril in a ratio of 2:8:4. If you are really healthy, you the will breathe predominantly through the Ida nostril for about one hour and fifty minutes, then through the other nostril. But in many people this natural rhythm is disturbed. Anuloma Viloma restores an equal flow, balancing the flow of prana in the body. Description of the asana
1. Close your right nostril with your thumb and keeping it closed breathe in through the left nostril counting up to four.
2. Hold your breath and count to sixteen while opening the right nostril and closing your left with your third finger.
3. Breathe out slowly through the right nostril to a counterfiet. 4. Repeat the exercise but breathe in through the right nostril and out through the left.
Brahmari It's a kind of meditation which improves concentration memory and confidence. This extended exhalation makes it a very beneficial exercise for pregnant women, in preparation for labour. Sometimes known as the humming breath, Brahmari also gives a sweet clear voice and is highly recommended for singers. Description of the asana To practise Brahmari
1. You partially close the glottis as you inhale through both nostrils, making a 2. 3. 4.
snoring sound Then exhale slowly, humming like a bee. The inhalation clears and vibrates the throat area. Humming while you breathe out, enables you to spin out the breath and make a longer exhalation. You should repeat Brahmari five to ten times.
5.
4. The Plough (Hala Asana) Benefits Effective for Asthma, Back ache, Depression, Sciatica, Headache, Sexual debility
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Rheumatoid Arthritis, Bronchitis, Sinus, Congestion,Premenstrual tension etc. Description of the asana Lie down on your back with your legs together and your palms on your sides. Inhale & raise your legs up. Exhale first and then inhale. Bring your hips up off the floor. Support your back with your hand, keeping your elbows as close to one another as possible. Without bending your knees, exhale and bring your legs down behind your head. If you cannot yet touch the floor with your feet, keep on breathing in this position. If your feet comfortably reach the floor, walk them as far behind your head possible. With your feet curled under, push your torso up and your heels back. Now clasp your hands together. Breathe slowly and deeply.
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.
Caution If you have breathing difficulties, hernia or are having nasal congestion, do not attempt this exercise.
5.The Shoulder Stand (Sarvang Asana) Benefits Effective for Excessive anger or hate, Migraine headache, Liver disorder, hemorrhoids, Anaemia, Hypertension, Indigestion. The Shoulder stand invigorates and rejuvenates your whole body. Description of the asana
1. Lie down on the floor with your legs together and
2.
your hands, push down, by your sides. inhaling, push down on your hands and raise your legs straight up above you. Lift your hips off the floor and bring your legs up, over and beyond your head, at an angle of about45°. Exhaling, bend your arms and support your body, holding as near the shoulders as possible, thumbs around the front of the body, fingers around the back. Push your back up, lift your legs. Now straighten your spine and bring the legs up to a vertical position. Press your chin firmly into the base of your throat. Breathe slowly and deeply in the pose, gradually trying to work your elbows closer together and your hands
3. 4.
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further down your back toward the shoulders, so as to straighten your torso. Keep your feet relaxed. Caution Shoulder stands should not be attempted without a qualified teacher. Any one suffering from breathing difficulties or pain in the upper spine should not attempt these postures.
6. The Fish (Matsya Asana) Benefits Effective for Malabsorption, Colitis, Sinus Congestion, Asthma, Sore throat, Diabetes, Bronchitis, Jaundice. Description of asana
1. Lie down on your back with your legs straight and your feet together. Place 2.
your hands, palms down, underneath your thighs. Pressing down on your elbows, inhale and arch your back, resting the very top of your head on the side, and your elbows should be on floor. Exhale. Breathe deeply while in the position,keeping legs and lower torso relaxed. To come out of you back. the pose, first lift your head and place it gently back down, than release the arms.
3. 4.
Note: In the fish pose, your hands should rest palms down, side by side, and your elbows should be as close together as possible under your back. Caution If the fish makes you feel giddy or nauseas, stop immediately and do not attempt it again without consulting a physician.
7.The Bow (Dhanur Asana) Benefits
1. Tones the back muscles, maintains the elasticity of your spine
2. Improves posture and increases vitality 3. Reduces abdominal fat 4. Keeps the digestive and reproductive systems healthy . 5. Effective for Bronchitis, Asthma, Constipation, Diabetes, Rheumatism etc. Description of the asana
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1. Lie down on your front, head down. Inhale and bend your knees up, then 2.
reach back with your hands and clasp hold of your ankles. Exhale. lnhaling, raise your head and chest, and simultaneously pull your ankles up, lifting the knees and thighs off the floor. Arch backward and look up. Take three deep breaths in this pose, then exhale and release it.
8. The Lotus (Padma Asana) Benefits of the asana Effective For liver disorder (hidden lotus) Lotus warm-ups Practising these bhadrasana poses will help you to achieve the lotus. Sit with spine erect and soles of the feet together, heels close to the body. For the Ankle-knee pose, press your knees forward with a straight back. For the Butterfly, right, clasp your feet and move your knees up and down. The lotus
1. To assume the Lotus position, start by sitting with your legs out in a "V"
2.
shape in front of you, with spine erect. Bend one knee and bring the foot in, placing it high on the thigh. Now bring the second foot in. If you place it under the opposite thigh, you form the Half Lotus The Half lotus(Ardha Palmasan) which is easier at first, and can be used for meditation and pranayama until your legs are more supple. For the full Lotus, you lift the second leg in over the first placing the foot high on the opposite thigh. In the classic Lotus, the left leg is on top, and the knees touch the floor.
9. The Bridge (Sethu Band Asana) Benefits Strengthens the abdominal and lower back muscles and makes the spine and wrists more supple. Description of the asana
1. Come up in to the Shoulder stand, supporting your wrist with your hands. Bend one leg and lower the foot toward the floor.
2. Repeat with the other leg. Keep your elbows close together. 3. Walk your legs out until your knees are straight and your feet flat on the 4.
floor. Hold the pose for at least three or four deep breaths, then walk your feet back in toward the body.
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Cautions Do not attempt this exercise if you have pain in the upper part of the back or in the neck or the throat.
10. The Headstand (Shirsh Asana) Benefits Aids in circulation, Relieves pressure on the lower back Improves memory, concentration and the sensory faculties. Description of the asana King of asanas, the Headstand or Sirshasana is one of the most powerfully beneficial postures for both body mind.
1. Kneel down and rest your weight on your forearms, Wrap your hands around your hands around your elbows.
2. Release your hands and place them in front if you , with fingers interlocked. Your elbows now stay in this position.
3. Place the back of your head in your clasped hands and the top of your head 4. 5.
on the floor.The hands and elbows from a tripod, making a firm foundation for the inverted body. Now straighten your knees and raise your hips. Without bending the knees, walk your feet in as close to your head as possible. Pull your hips back so that your neck is not bent backward or forward, but is in straight line with the spine. Bend your knees in to your chest and lift your feet of the floor pulling your hips backward as you do so. Pause at this point do not immediately attempt to raise your knees higher. Then, keeping your knees bent, lift them up toward the ceiling, using your abdominal muscles. Now slowly straighten your legs. You will feel most of the body's weight on the forearms. To come down, reverse steps 5, 6 and 7. Rest in the Child's pose for at least six deep breaths.
6. 7. 8.
Cautions People with high BP, glaucoma or a detached retina should avoid head stand. Preferably done under supervision.
11. Stretching the Spine Benefits
1. If these asanas are performed regularly it will give the spine great flexibility of movement.
2. Invigorates the internal organs, reduces fat, effective for diabetes and 3.
stimulates the entire nervous system. It also stimulates the gastric fire and , and removes all the diseases of men.
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4. The pose is particulary effective for combating menstural irregularities and pain, anaemia and relieving constipation.
There are two asana for stretching the spine. The Forward Bend (Paschimothana Asana) Description of the asana
1. From a lying position, with your arms straight out behind
2.
you, inhale and come up to a sitting position. Point your feet at the ceiling and pull the flesh of your buttocks out from underneath you, so that you are sitting directly on the pelvic bone. Stretch your arms above your head, lengthening the spine. Pulling the abdomen in, exhale and fold forward from the pelvis, leading with the chest and keeping your back straight. Bring your chin toward your shins and your chest toward your thighs. Don't bend from the middle spine. Continue right down and hold on to whichever part of your legs or feet you can comfortably reach without bending the knees. With practice, you can warp your index fingers around your big toes and bring your elbows down to the floor, or stretch your arms out over your feet, as shown right. In the position, breath deeply, feeling yourself advancing forward a little more every time you exhale. Hold for three to four deep breaths at first gradually increasing the number as you become relaxed in the pose. When you release the position, reach forward as you come up.
3.
4.
12. The Cobra (Bhujanga Asana) Description of the asana
1. Lie down with your legs together and
2.
your hands palms down under your shoulders. Rest your forehead on the floor. Inhaling, bring your head up, brushing first your nose, then your chin against the floor Now lift'up your hands and use your back muscles to raise your chest as high as possible. Hold for a few deep breaths then, exhaling; slowly return to position 1, keeping your chin up until last. Inhaling, come up as before, but this time use your hands to push the trunk up. Continue up until you are bending from the middle of the spine. Hold for two or three deep breaths, then exhale and come slowly down. Inhaling, raise the trunk as before, but this time continue up and back until you can feel your back bending all the way down from the neck to the base of the spine. Breathe normally. To complete the asana., walk your hands in toward your body, straighten the arms, and lift the pelvis slightly. Separate the legs, bend the knees and, pushing out the chest, drop the head back and touch the feet to the head. Breathe normally, then slowly come down, as before.
3. 4. 5.
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13. The Locust (Salabha Asana)
Benefits of the asana
1. For back pain, sciatica pain varicose veins 2. This asana ensures efficient functioning of the digestive systyem preventing 3.
constipation, reducing fat. Effective for diabetic people.
Description of the asana To perform this asana successfully, concentrate on every muscle being exercised, try to remain relaxed
1. Lie face down with your forehead resting on the mat, your legs out behind
2.
you, the soles of your feet facing upward and your arms by your sides, palms downwards. Strech your neck, pushing your chin as far forward as possible, so that it rests on the mat. Brethe out slowly. Breathe in, and leaning slightly on your left arm, contract the muscles in the small of your back and lift your left leg. It is important to keep your pelvis on the mat and not to twist it and to keep your left arm from shoulder to fingertips firmly on the mat. Keep your left leg straight as you lift it. Hold the position for a few seconds, then lower your leg as your breathe out. Repeat with the right leg.
14. The Half Spinal Twist (Ardha Matsendra Asana) Benefits
1. The movement tones the spleen liver kidney and the pancreas kidney
2. It also tones the spinal nerves and ligaments and improves the digestion
The half-Spinal Twist is one of the few poses that rotate the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. Description of the asana
1. Kneel down with your legs together, resting on your heels. 2. Then sit to the right of your feet, as illustrated (below) 3. Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
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4. Stretch your arms out to the sides at shoulder level, and twist around to the 5.
left. Now bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you. Exhaling, twist as far as possible to the left. Look over the left shoulder.
15. The Crow (Kakasana) Benefits Strengthens your wrists arms and shoulders, improves concentration, increases breathing capacity by expanding the chest Description of the asana
1. Squat down and bring your arms between your knees. Place
2.
your palms down flat on the floor in front of you, shoulderwidth apart, with fingers splayed and pointing lightly out ward. Then bend your elbows out to the sides, making the backs of your arms into shelves for your knees to rest on. Choose a point on the floor in front of you on which to focus. Inhale, then while you retain the breath, lean toward this point, transferring your weight to your hands and lifting your toes up. Exhale and hold the pose for three or four deep breaths.
16. The Triangle (Trikona Asana) Benefits Gives an excellent lateral stretch to the spine, tones the spinal nerves, helps in the proper functioning of the digestive system. Description of the asana
1. Stand with your feet well apart (about 3-4 feet). Point
2.
your left foot to the left, and your right foot slightly to the left. Stretch your left arms out at shoulder level and bring the right arm straight up, against your right ear. Now inhale. As you exhale, bend to the left and slightly forward to bypass your ribs. Slide your left hand down your left leg and hold on to the lowest part you can reach. Look out at your right hand. Take several full breaths in this position before releasing it. Repeat, bending to the right.
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17. The Corpse Pose (Shava Asana) Benefits Relaxation and relief from hypertension, fear psychosis and insomnia. Description of the Asana The classic relaxation pose practised before each session, between asanas and in the final relaxation.
1. Lie on your back and feet spread about 18 inches apart and hands about 6 inches from your sides, palms up.
2. Ease yourself into the pose, making sure the body is symmetrical. 3. Let your thighs, knees turn outward. 4. Close your eyes and breathe deeply . 18. The Lion (Singhasana) Benefits 1. 2. 3. 4.
Increases Blood circulation to throat and tongue . Strengthens face and throat muscles. Improves voice. Effective for sinus headache.
Description of the Asana:
1. Kneel on the mat and sit on your heels. Place your hands down on your Knees and look straight ahead.
2. Now breathe in deeply, through your nose, lean slightly forward and exhale
3.
forcefully, opening your mouth as wide as you can shouting 'HAA'. At the same time stretch your tongue out and bend down so it touches your chin. Glare at the tip of your nose. Raise your hands and tighten all the muscles in your arms, hands and fingers. Hold the pose as long as you can. Let all your muscles relax slowly, breathe nomally for a few minutes . Then repeat 2-3 times
19. The Half Wheel (ArdhaChakrasan) Benefits
1. Most dynamic back ward bend. 2. Stimulates all the charkas or energy 3.
centers. Effective for respiratory problems,
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backache, rheumatic pains etc. Description of the asana
1. Keeping feet far apart and hands on hips arch slowly backward. 2. Keep your weight on your knees and push your hips forward. 3. Inhale, raise your arms over and behind your head and drop back onto your hands.
4. To stand up again , shift your weight to your knees, then push yourself forward and bring your arms up one at a time or both at once.
20. Yogamudra Benefits
1. Tones up the spinal nerves and is of 2.
great benefit to the proper functioning of the digestive system. Helps to normalize movement of the faeces in the intestines. Also effective for depression , sciatica etc.
3.
Description of the asana
1. Sit on a blanket . Form a foot lock by 2.
placing the right foot over the left thigh and left foot over the right thigh as in Lotus (padmasan) posture. Slowly bend forward and touch the ground with the forehead. Take your hands to the back and catch hold of the left wrist with the right hand. Exhale slowly as your bend down. Remain in this position for 10 seconds. Resume the original sitting posture and inhale slowly. Repeat the posture three times.
3. 4.
21. The Peacock (Mayurasana) Benefits
1. Highly beneficial for indigestion ,flatulence and allied problems, as the weight of the body presses the elbow into the upper abdomen, massaging the pancreas and spleen. Description of the asana
1. Sit back on your heel with knees apart. Place your palms on the floor, fingers 2.
pointing back toward your feet. Using your arms bend forward and place the top of your head on the floor. Keep your elbows together, pressing into the upper abdomen.
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3. Stretch your legs back one at a time, keeping the knees off the floor and the 4.
feet together. Your weight should be on your toes, hand and head. Now lift your head. Inhale and gently ride forward on your arms lifting your toes up and balancing on your hands. Keep your legs straight. Hold the pose as long as possible, breathing normally, then exhale and release it, coming down on your toes.
22. The Knee to Chest (Pawanmuktasana)
Benefits
1. As the stomach is pressed and then allowed to go limp in this asana , the liver , urinary bladder, spleen, intestines and stomach are well exercised by it.
2. Helps one to get rid of constipation , improves appetite, releases wind and reduces flatulence. Description of the asana
1. Lie down on a mat . Exhale and stop breathing. Lift left leg, bend it and bring it up to the stomach. Let the knee touch the chin , with the rest of the leg touching the chest, press down on the leg, so that the stomach and chest receive pressure.
2. Lift your neck and place your chin on the knee. Remain in this position as long as you can hold your breath. Then breath slowly, and straighten you leg. Put your head back on the floor.
3. Repeat with the right leg. 4. Repeat the same with the both legs 5. Repeat the whole operation three times.
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23. Hidden Lotus (Baddha Padmasan) Benefits
1. Decreases joints pains. 2. Improves digestive system, appetite. 3. Improves liver functions. Description of the asana
1. Sit in the posture of Lotus(padma asana) [click here to set details of Lotus].
2. While exhaling twist slightly to the right and reach
3.
back with the right hand to grasp your right big toe. Inhale. Again while exhaling, twist slightly to the left and reach back with your left hand to grasp your left big toe. Maintain the asana as long as possible ,and increase the duration gradually and with ease. Don't forget to inhale and exhale normally.
4.
24. Knee Nose Pose (Supta Pawana Muktasana)
Benefits 1. Strengthens lower back muscles and loosens the Spinal Vertebrae 2. Massages abdomen and digestive organs 3. Effective in removing gas and constipation 4. Useful in treatment of impotence, sterility and menstrual problems
Description of the asana 1. Bend both knees and bring both knees to the chest. Inter lock your fingers and clasp the hands and on the Shinbones just below the knees. Inhale deeply. 2. Holding the breath, raise the head and shoulder and try to place the nose in the space between the two knees. 3. Hold the breath, in the raised position for few seconds, counting mentally. Slowly lower your head, shoulders and legs while breathing out
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25. Half Shoulderstand (Ardha Sarvangasana) Benefits 1. Promotes proper thyroid function 2. strengthens abdomen 3. stretches upper back 4. improves blood circulation induces relaxation
Description of the asana 1.
Lie on your back and lift your legs up into air.
2.
Place your hands on your lower back for support, resting your elbows and lower arms on the ground.
3.
Make sure your weight is on your shoulders and mid to upper back -- not your neck.
4.
Breathe deeply and hold for at the posture for at least 5-10 breaths, increasing the hold over time.
5.
To come down, slowly lower your legs, keeping them very straight -- a little workout for your abdominal muscles.
26.Half Locust Pose (Ardha Shalabhasana)
Benefits 1. It alleviates constipation 2. Helps to tone the back muscles 3. Recommended for the management of sciatica & slipped disc 4. improves blood circulation
Description of the asana
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1.
Lie flat on the stomach with the hands under the thighs, palms downwards or hands clenched.
2.
Keep both the legs straight throughout the practice.
3.
Place the chin on the floor, slightly stretched forward to give the best possible stretch to the neck muscles and nerves.
4.
Using the back muscles, raise the left leg as high as possible, keeping the other leg straight, relaxed and in contact with the floor.
5.
Retain the position for- as long as is possible without strain.
6.
Do not tilt or twist the pelvis.
7.
Lower the leg to tile floor.
8.
Repeat the same movement with the right leg.
27. Vajrasana Benefits 1. It ensures digestion and prevents excess wind formation.
Caution 1. Those suffering from knee pain should not practise this asana
Description of the asana 1. Sit on your knees keeping them together. 2. Draw both toes together, and with heels apart, sit on them. Keep your hands straight on the respective knees. 3. Breathe normally with your spine straight. Relax your hands and release the legs
4. Now lie on your back or stretch your legs in front with hands at the back and relax.
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5. Take rest for 10 counts and repeat. 6. Do this two times.
28. Janusirasana Benefits 1. It keeps the liver healthy and ensures that it functions normally. 2. It cures stomach disorders and secrete digestive juices apart from stimulating the solar plexus. Caution 1. Those suffering from cervical pain should practise this asana with the head straight. Those with lumbar pain should avoid this asana. Description of the asana 1. Sit straight with both legs stretched in front. 2. Now bend the left leg, bring your heel to the groin and touch the right thigh with your foot. Keep hands on your lap. Keep your hands straight on the respective knees. 3. Now, breathe out, bend forward and stretch your hands to touch your right toe. 4. Your head should touch the right knee. Initially, if you find it difficult, hold the lower end of your foot and bend your head. 5. Once you get used to the posture try doing it the right way. Sit straight, breathe normally and stay in this position for six counts.. 6. Repeat this with the other side. The entire sequence c omprises one time. Repeat four times.
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29. Anti-Rheumatic Asana Prarambhik sthiti (base position) • • • • • •
Sit with the legs outstretched. Place the palms of the hands on the floor to the sides and just behind the buttocks. The back, neck and head should be straight. Straighten the elbows. Lean back slightly, taking the support of the arms. Close the yes and relax the whole body in this position.
Padanguli Naman (toe bending) • • • •
Sit in the base position with the legs outstretched and the feet slightly apart. Place the hands beside and slightly behind the buttocks. Lean backs a little, using the arms to support the back. Keep the spine as straight as possible. Be aware of the toes. Move the toes of both feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless. Hold each position for a few seconds. Repeat 10 times.
• •
Breathing: Inhale as the toes move backward. Exhale as the toes move forward. Awareness: On the breath, mental counting and the stretching sensation produced by the movement.
Ankle Bending: • • •
Remain in the base position. Keep the feet slightly apart. Slowly move both feet backward and forward, bending them from the ankle joints. Try to stretch the feet forward to touch the floor and then draw them back towards the knees. Hold each position for a few seconds. Repeat 10 times.
Breathing: Inhale as the feet move backward. Exhale as the feet move forward. Awareness: On the breath, mental counting and the stretch in the foot, ankle, calf and leg
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muscles
or
joints.
Ankle rotation: • • •
Remain in the base position. Separate the legs a little keeping them straight. Keep the heels on the ground throughout the practice. Slowly rotate the right foot clockwise from the ankle 10 times and then repeat 10 times anti-clockwise. Repeat the same procedure with the left foot. Place the feet together. Slowly rotate both feet together in the same direction, Keeping them in contact with each other. Do not allow the knees to move. Practice 10 times clock and 10 times anti- clockwise. Keep the feet separated. Slowly rotate both feet from the ankles together but in opposite directions. The big toes should touch each other on the inward store of each foot. Do 10 rotations in one directions in one direction and then 10 rotations in the opposite direction.
• • • • • • • •
Breathing: Inhale on the upward movement. Exhale on the downward movement. Awareness: On the breath, mental counting and rotation.
30.Vrishasana (Ardha Chandrasana) Vrikshasana (Ardha Chandrasana) Explanation: 'Vriksha' means tree in sanskrit. In this asana, the body stays upright like a tree. This is also called Ardha (half) Chandrasana. Description: Stand straight and keep both the legs together. With the right hand lift the right foot and keep the right heel pressed against the right hip so that the toes point downwards. Balance the body in this position. Then bring both the palms together in the middle of the chest in 'Namaskar' (greeting) pose and breathe normally. Stay in this position as long as you can and reverse all the steps to the standing position and repeat the same procedure on the other side. Do it five times on both the sides. Benefits:
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If done regularly, the stiffness of the joints in the feet, ankles and knees is relieved with reduction of arthritic pain. The muscles of the legs are also strengthened.
31. Shoulder Socket Rotation (Skandh Chakra)
Skandh Chakra is an Indian translation for Shoulder Socket Rotation pose. This asana has two variations. You can learn this asana as below: Variation I: • • • • • • • • • • • • • •
Remain in Sukhasana or comfortable cross legged pose. Keep spinal chord and the neck straight. Keep your eyes open. Breathe slow and rhythmic. Stretch forward your arms to shoulder level. Keep the palms straight and open towards the ceiling with straight fingers. Bend both the elbows and stretch the palms face ward. Try to touch the shoulder with your palms. At this hour the palm should be shoulder ward. Keeping the fingers on your shoulder rotate the hand in clockwise and anti-clockwise direction. Do this exercise ten times. Now straighten your hand at the elbow. Repeat this ten times. Bring back the hands in original position.
Variation II: • • • • • • • • •
Remain in Sukhasana pose. Out stretch your both hands sideways at shoulder level keeping the palmceiling ward. Bend your elbows and touch the shoulder with your fingers. Keeping the fingers on the shoulder rotate both the hands in circular and anti-circular motion. Then place your hands back in the original position. Repeat this ten times. Inhale and stretch your arms then exhale and bend your elbows. Focus on the arms and elbows. Now get back in the primary position.
Breathing Pattern:
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• •
Inhale during the upward movement. Exhale during the downward movement.
Consciousness: • • •
On the breathing. Mental counting. The rotation of hip joints.
Benefits: • •
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Flexibility to the joint. Removes the muscle strain.
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