Yoga 2

SHAVASANA - Corpse Pose This asana is known as Shavasana or Corpse Pose as it looks like a dead body. This asana is one of the easiest asanas to get into but the most difficult to practice. It is one of the best relaxation poses and if practiced correctly and with full efforts, can relax every body part, relaxing not only the body but also the mind. SH-vaa-sana Shav+Asana Shav = Corpse Asana = Posture

Taking the asana position:

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Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other, a comfortable distance apart.

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Bring the arms a little away from the body, palms turned upward.

Relax the neck and allow it to turn to the side if it is more comfortable. Close the eyes and focus the attention on the body, breathing normally. Begin focusing each body part and relaxing it, then moving on. Keep the mind focused on relaxation, the breath should be normal. Relax the whole body.

The asana position: This asana looks very simple to practice but is actually highly difficult. To keep the body in a corpse like state is the external position and is not so important. What is important, and lies in the success of this asana is keeping the mind focused on relaxing every body part. To be able to do this the body needs to be in a comfortable, soothing position and state. In each position of the body there is a kind of strain or pressure on every muscle, called tone. The aim of this asana is to reduce this strain and give the muscles the real rest and relaxation that they need. All the muscles cannot be relaxed immediately after taking the shavasana position, therefore one has to relax each muscle with great deliberation. One has to pacify and relax the mind, freeing it from thoughts, worries and ideas. One has to think of each and every body part (the amount of detail will depend on the time available) and relax it, from the crown of the head to the toes. The direction of relaxation can vary from crown to toes or from the right hand, to right foot and then left hand to left foot, finishing with the back and head. The mind and body are deeply connected. If the mind is occupied by thoughts and worries then the shavasana will be unsuccessful. Therefore one has to acquire the stability of the mind along with the stability of the body. When one first goes into the asana the motor neurons that innervate the skeletal muscles are still firing nerve impulses. As the breath becomes more regular and relaxed the nerve impulses slowly begin to drop. The rhythmical movement of the respiratory diaphragm leads to deeper relaxation and eventually even the nerve impulses to the deep postural muscles of the torso are minimised. After taking the position first attempt to free the mind from thoughts and worries and concentrate on the body. Then concentrate on each body part, relaxing it. After relaxing the whole body turn the mind to the direction of the breath. Do not allow the mind to control the breath but let it be slow and relaxed. The more the body relaxes, the slower the breath will become. In the final position the whole body is completely relaxed, the breath is very slow and the mind is stable and quiet. Releasing the asana position:

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First one should prepare ones mind for releasing the asana. Make small movements of the fingers and toes. Straighten the neck. Bring the arms back next to the sides. Bring the legs together and open the eyes.

Anatomical focus: On every body part. Awareness: On relaxing every body part, relaxed breathing. Do:

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Keep the mind focused on relaxing. If thoughts come do not stress about them but let them pass. • Keep the spine in a straight line. • Avoid moving the body parts as even the slightest movement will use many muscles and increase the nerve impulses. • Keep the eyes closed. Don’t:

• • Benefits:

Go to sleep, let the mind wander or move the body. Wear tight fitting clothing.

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Right from the time of conception to the time of death innumerable processes continue operating incessantly inside the human body. Even when the body seems quiet or asleep these processes do not stop. It can be said that the relaxation of the body depends upon the scale of slowness of these operations, therefore an attempt is made to slow down these internal operations. • Every activity inside the body needs oxygen, supplied through blood circulation. When we need more oxygen the circulation is increased which leads to an increase in respiration. In Shavasana an attempt is made to break this cycle by slowing down the speed of activities in the body. By practicing this asana the internal operations slow down, slowing the breath and therefore pacifying the mind. A new cycle is formed. • Leads to a relaxed mind which allows you to see and relate to the world in a more realistic light, be more efficient in work and bring more happiness into life. • Integrates the feeling of relaxation into the conscious and unconscious awareness. • Relaxation of entire nervous system, body and mind. • Relieves stress on the body and mind. • Removes disturbing thoughts and tensions. • Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving the circulatory and respiratory systems a break. • Beneficial for all stress related ailments. • Rejuvenates the body and mind. • Removes stress and fatigue. • Improves the functioning of the brain. • Decreases high blood pressure. • Useful for preventing and improving heart complaints. • When the body is relaxed the awareness of the mind increases and this leads to the development of pratyahara. • Can be used for insomnia. Benefits for Women:

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The benefits of shavasana cover the whole body but there are also some benefits especially for women. • Shavasana can be very useful during menstruation as it gives a deep relaxation to the muscles and also to the mind. If a women is feeling tearful, angry, irritable, tired or just plain stressed Shavasana will help. It will give the peace and calm needed by relaxing the muscles, focusing the mind and getting rid of any anxieties or worries. Shavasana can also help if there is any lower back or pelvic pain. By focusing on the stressed parts the women can relax the area and relieve the pain. • During pregnancy it is a great practice to do at any time of the day, especially if feeling tired or emotional. • Irregularities in the menstrual cycle are often indicative of a larger problem. Shavasana helps to rebalance the body and relaxes every body system. • It is beneficial for emotional disturbances, stress, anger, depression and frustration, redirecting the energy and giving a feeling of calmness and freshness. Therapeutic applications:

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All stress related diseases Fatigue High blood pressure Heart complaints Stress Anxiety Insomnia

Precautions and Contra-indications:

Avoid going to sleep as this will prevent the decrease in nerve impulses as well as the deep relaxation. Duration: There is no time duration as it is a relaxation pose. It should be practiced whenever the body becomes tired, before and after asanas it is necessary and also between asanas when required. It is especially necessary after dynamic asana series like surya namaskar. It may also be practiced separately during the day, when needed, after a hard days work or before going to sleep. Variations and tips:

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There should be some padding under the body and if necessary a little under the head, however the mat should not be soft as this will induce sleep. If the ground is slanted then let the head be lower, this prevents a drop in blood circulation to the brain and other vital organs. For those with lower back pain and light cushion can be placed under the lower back. Some may need a small cushion under their knees also. • Lengthen the body a little as when the muscles relax they also lengthen. If the body is relaxed without a little stretch then the body may feel cramped a bit after the practice. • If you are prone to low blood pressure then very slowly move from shavasana by first turning to the left side and then sitting up. This will increase the blood flow through the heart and prevent dizziness. • If you are prone to falling asleep then keep the legs a little closer together. This will give a mild moola bandha which will prevent sleep. Either this or bring the upper extremities closer together which will give a small amount of tension. If this is not enough then focus on the breath, giving a simple inhale and exhale focus. • For those who are not accustomed to relaxing the muscles and body many issues may arise, such as mental or psychological issues. If you cannot come to terms with these issues then you may try to avoid or be uncomfortable in this asana. To overcome this a wholistic yoga practice of asanas is needed, ideally with other yogic techniques. • If it is consistently difficult to relax then try a sequence of tensing and then relaxing the muscles. First the arms, then the legs, then the pelvis, lower back and abdomen, followed by the chest and upper back, then the facial muscles. Finish by tensing the whole body and then relaxing. By doing this the Golgi tendon receptors stimulate relaxation.

DHANURASANA 1

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Posture

Pre position Procedure

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The body takes the shape of Bow and therefore it is called Dhanu ( Bow in Sanskrit) asana. As the bow is strained during the archery, the whole body id stretched during this asana posture. Prone Position.

1. Bend both the legs in knees and keep them 6 to 8 inches apart from each other.

2. Catch both the legs firmly near the ankles. 3. Exhale & inhaling pull the legs upward with the hands, allow the body

Position Releasing

to be stretched in a curve, push the neck backwards. After taking the final position, try to raise the thighs up from ground along with shoulders and chest. Push the neck backwards as much as possible.

1. Inhale and exhaling bring both the knees, chin and shoulders slowly on the ground. 2. Leave the ankles and bring the hands beside the body.

3. Straighten the bent legs and bring them as in the prone position. Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. Internal Effects This asana is a combination of both Bhujangasana and Shalabhasana and can deliver benefits of both the asanas. Mainly the weight is taken by the abdomen. This has favorable effect on enzyme producing organs, liver, pancreas, small intestine and big intestine. As a result of this the concerned organs become more active and efficient. Also the blood circulation in arms and legs is improved. Precaution People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. People suffering from Abdomen problems should not do this asana without consulting Yoga expert. Duration

MAKARASANA 1

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ASANA POSITION

Posture

Position like that of a crocodile.

Pre position

Prone Position.

Procedure

In the prone position place your both hands crossed around head or rest your forehead on it, relax all the muscles, continue normal breathing.

1. Bring the arms forward and fold them. Then place the forehead on the folded elbows and relax the neck.

2. Spread the legs and keep them at a distance of a foot or so, with the heels inside and the toes outside. Then relax the legs.

3. Keep the whole body relaxed. Try to touch as many parts of the body

Position Releasing

to the floor as possible. Keep the breathing normal and the head in a positoin which is comfortable. This asana being for relaxation, the muscles of the body should not be strained. So attempt should be made to relax all muscles and the joints of the body.

1. Bring the feet together. 2. Unfold the arms & get them back as before and come to the Prone Position.

Duration

The aim of this asana is to release the strain caused by other asanas. Therefore, this

asana should be maintained for two to three minutes. Internal Effects As all the muscles are relaxed, they need less blood and oxygen supply. Consequently, the heart beats and the breathing also slow down. Now as the whole basic operation turns slow, the body gets good rest. Precaution In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep which one should strictly avoid.

Yoga for Beginners - Basic Movements (Yoga Positions or Postures or Asanas) Preposition

Neck Movement

Shoulder Movement

Hand Movement

Leg Movement

Knee Movement

These movements are very useful to beginners, who want to start doing yoga but don't have any experience of yoga or any other exercise. Basic MovementsThere are several joints in our body, which needs lubrication and movements. The food we consume supplies the lubrication and Yoga and other activities provide the movements. In our regular life some of these joints are overused and some are rarely used which may create problems at later stage in your life. To help these joints maintain their healthy condition Basic Movements are necessary also they are useful to prepare your body to take up Yoga. Benefits 1. As your body relaxes all your muscles also relax except those muscles, which are used in the movements, so one can easily concentrate on the movement / particular muscle (effort).

2. Aged and persons having diseases also can do these movements without much strain. Prerequisites for Yoga • • • • • • • • • •

Below 12 years of age Yoga postures should not be practiced for long duration and asanas are to be maintained for very short duration. Every day you should practice Yoga for at least 30 to 45 minutes to get maximum results. The best suited time to practice is early morning hours, but it can be practiced in the afternoon after following food restrictions. Food restrictions - stomach should be empty while practicing, that is you should consume solid food 3.5 hours before practicing and liquid 1 hour before. Place should be spacious, clean, airy, bright and away from disturbances. Yoga should not be practiced on bare floor but keep mat or carpet below. Clothes should be comfortable, loose, clean. Undergarments are necessary. Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible. Women should not practice Yoga during Pregnancy and menstruation. One should have faith in Yoga and what he is doing.

Yoga Positions or Asanas• •

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Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health, control over mind and power of concentration. Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a posture that is stable and pleasant. A more broad definition of Yogasana according to Patanjali is "Tatodwanabhighatah" which means practice of Yogasana leads to disappearance of duality of cold-hot, sadness-joy, happiness-sorrow and so on. Yoga is different from exercise as it doesn't involve speedy movements, but instead very slow and steady movements. Yoga helps achieve relaxation which reduces stress & strain. Very few calories are consumed during Yogasana practice and metabolism rate of the body also drops which means reduced Aging Process. Less food is required as digestive power is increased.

Pre-positions STANDING POSITION

SITTING POSITION

SUPINE POSITION

PRONE POSITION

TOP Neck: Movement 1 • •

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Neck Movement (Kanthasanchalana) Type 1

Aim - To increase the flexibility and stamina of neck muscles. Precaution - People with neck problems like spondilytis should avoid forward bending. Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk bend your neck forward as much as possible, back to normal position then bend it backward and then back to normal, then to the right and to the left.

Neck: Movement 2 -

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Aim - To increase the flexibility and stamina of neck muscles. Precaution - People with neck problems like spondilytis should avoid forward bending. Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk start rotating neck clockwise from left shoulder to backwards then to the right shoulder and to front. Repeat this in anticlockwise direction starting from right shoulder.

Neck Movement (Kanthasanchalana) Type 2 TOP

----------------------------------------------------------------------------------Shoulder: Movement 1 -

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Aim - To increase the flexibility and stamina of shoulder & back muscles. Precaution - No specific precautions. Procedure - Sit in the Vajrasana Position, keep your body straight, with arms by side. Then slowly but without jerk lift your both shoulders upwards as much as possible near to ears, back to normal position. Benefits - This posture is useful for people with back problems.

Shoulder Movement (Skandhasanchalana) Type 1 Shoulder: Movement 2 • • •

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Aim - To increase the flexibility and stamina of shoulder and back muscles. Precaution - No specific precautions. Procedure - Sit in the Vajrasana position, keep your body straight, fold you hands and place left fist on left shoulder and right fist on right shoulder, bring both your elbows together near chest, then slowly but without jerk rotate both these arms in opposite direction, (left arm anticlockwise and right arm clockwise) Repeat this in opposite direction (right arm anticlockwise and left arm clockwise). Benefits - This posture is useful for people with back problems.

Shoulder Movement (Skandhasanchalana) Type 2 TOP

----------------------------------------------------------------------------------Hand: Movement 1 -

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Aim - To increase the flexibility and stamina of hand & shoulder muscles.

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Precaution - If you feel strain while lifting your hands above ground then do this with your hands resting on ground.

Hand Movement (Hastasanchalana) Type 1 • Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both the palms meet, place left palm on right palm and stretch hands upwards and legs downwards for 5 to 10 seconds, then slowly but without jerk rotate both the hands back to the normal position via the same path.

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Benefits - This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture.

Hand: Movement 2 •

Aim - To increase the flexibility and stamina of hand & shoulder muscles.

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Precaution - do not bend elbows while doing this.

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Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, raise your hands above ground and slowly take them towards head without bending elbows, place both hands on the ground, stretch hands upwards and legs downwards for 5 to 10 seconds. Then slowly but without jerk bring both the hands back to the normal position via the same path. Benefits - This posture is useful in increasing the strength of neck, shoulders and hands, the stretching helps retain normal posture.

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Hand Movement (Hastasanchalana) Type 2

Hand: Movement 3 • •

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Hand Movement (Hastasanchalana) Type 3

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Aim - To increase the flexibility and stamina of hand & shoulder muscles. Precaution - If you feel strain while lifting your hands above ground then do this with your hands resting on ground. The movements should be slow and continuous. Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both forearms cross, in this same cross position raise the arms above and on to the stomach, then slowly bring both the hands back to the normal position. Benefits - This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture. TOP

----------------------------------------------------------------------------------Leg: Movement 1 -

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Aim - To increase the flexibility and stamina of legs & hip muscles. Precaution - The movements should be slow & continuous. Procedure - Relax in Supine position, keep your hands around head rotating them side ways, then lift your left leg and bring it near to the hip, repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position. Benefits - This helps development of the leg muscles and hip joints.

Leg Movement (Padasanchalan) Type 1

Leg: Movement 2 • • •

• Leg Movement (Padasanchalana) Type 2 Leg: Movement 3 -

Aim - To increase the flexibility and strength of legs & hip muscles. Precaution - The movements should be slow & continuous. Do not bend the knees. Procedure - Relax in Supine position, keep your hands close to your body, then lift your left leg 30 to 40 degrees above ground level and rotate it in the clockwise direction without bending knees, repeat this procedure for the right leg. Benefits - This helps leg muscles and hip joints.

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Aim - To increase the flexibility and stamina of legs & hip muscles. Precaution - The movements should be slow & continuous. Do not bend the knees. Procedure - Relax in Supine position, Move your hands around and place them at shoulder height, parallel to the ground, then lift your left leg and turn it to the right side as far as possible touching the ground. Repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position. Benefits - This helps leg muscles and hip joints. Leg Movement (Padasanchalana) Type 3 TOP -----------------------------------------------------------------------------------

Knee: Movement 1 • • •

Knee Movement (Janusanchalan) Type 1

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Aim - To increase the flexibility and strength of knee & waist muscles. Precaution - The movements should be slow & continuous. Procedure - Relax in Supine position, Move your hands around your head, then bend your left leg in knee and rest foot near to hips , then turn the knee to the right side as far as possible. Repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position. Benefits - This helps knee joints

TRIKONASANA 1

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Posture Pre position Procedure

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In this asana the position of the body becomes like a triangle (trikon). And hence, it is called Trikonasana. Standing Position. 1. Lift the left leg and place it at a maximum distance towards the left. 2. Turn the toe of the left foot towards the left and inhale. 3. Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe. 4. Take the right hand forward straight above the right ear and continue smooth breathing.

Position

Releasing

It is necessary to keep the right hand, mid body and right leg in one straight line in this asana. The neck and the waist should be kept straight. The arms of the right hand should be kept touching the right ear. At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor. In this position the weight of the whole body comes on the left hand. 1. Exhale and inhailing, bring the right hand to its original place. 2. Straighten the left knee and bring the left hand to its original place. 3. Turn the left leg toe to front.

4. Bring the left leg near the right one and take up the standing

position. Duration It should be kept for one minute on each side. Internal Effects In this asana the weight of the body comes chiefly on the calves of the bent legs and on the muscles of the hand resting on the floor and has nice effect on them. The stretching of the body has good effect on the muscles of those parts and improves their functioning. This asana is useful for the joints of the waist. Precaution Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert. Note: This asana is to be done by taking out the right leg.

PASCHIMOTTANASANA (Full)

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Posture

The front side of the body is called east side, while the back side is called the west side. In this Asana complete back side, i.e., the west side, right from the heels to the forehead, gets stretched and therefore, it is called 'Pashchimottanasana'.

Pre position

Sitting Position.

Procedure

1. Only inhale. 2. Exhale, and hold the big toes of both the feet with both the hands. 3. In exhaled state bend downward and rest the forehead on the knees. Continue smooth breathing.

Position

1. After bending down, keep the heels, calves, thighs completely touching to the floor, keeping the spine straight, rest the forehead on the knees and continue smooth breathing. Try to rest the elbows on the floor. 2. Since here the abdomen gets completely folded, it becomes necessary to bend only after complete exhalation. 3. One should bend downward as much as one's body permits and then try to stabilize at that point, keeping the breathing smooth. Do not try to raise the knees in order to get the forehead on to the knees.

4. After taking the position, relax the whole body and automatically

the head, shoulder, chest will come down owing to their weight and relaxation.

Releasing

1. Exhale, and inhaling, start raising the head. 2. Restore the hands to their place and take up the sitting position.

Duration

Internal Effects

One finds it difficult to take up this Asana initially. But with practice and patience it can be maintained for thirty seconds. Later one certainly succeeds in having the final position and the duration is also increased to three minutes. 1. As the whole of the west side gets stretched, they get purified and their functioning is greatly improved. At the same time, the muscles of the front side get contracted and there is pressure on the lungs, intestines and other internal juice producing glands. As a result of this their functioning is also improved. 2. It is very useful in setting right the troubles concerning the lumber part of the spinal cord and the digestive system.

3. Further, there is very sensitive part in our body known as Kundalini Precaution

lying in dormant stage. This Asana is supposed to activate it. It has been said that this Asana is useful for the troubles of the spine. Yet people suffering from such troubles should practice this Asana only after consulting some Yoga experts.

Reference Book:- Yoga Pravesh

VAJRASANA

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Posture

Like Padmasana, this is also the Asana for meditation. One can sit comfortably for a prolonged period in this Asana.

Pre position

Sitting Position.

Procedure

1. Fold the left leg in the knee and place the toe on the floor. 2. Fold the right leg in the knee and place the toe on the floor and join the two toes. 3. Sit on the pit formed by the parted heels.

4. Place the palms on the knees. Position

Releasing

Duration

Internal Effects

It is important to keep the spine, the neck and the head, upright in one straight line in this Asana. Keep the sight fixed at the level of the height. Don't have any pressure on the hands. The whole weight of the body be set on the spine. Continue smooth breathing, when the final position is attained.

1. Remove the palms from the knees and bring them to the sides. 2. Take out the left leg and straighten it. 3. Take out the right leg and straighten it. 4. Take the sitting position. After a little practice, this Asana can be maintained for a long time. In the daily routine it should be kept for five minutes to experience good results. With more practice it can be kept for three hours. Along with the body, the mind also gets stabilized in this Asana. Hence, it is preferred for meditation in this Asana. Hence, it is preferred for meditation and concentration. This Asana is alsofound to be good for Pranayama. The special fold of the legs forms one Bandha in this Asana. Consequently the blood circulation in the waist - downward parts is controlled. For this reason this Asana is recommended after Shirshasana.

Precaution

The people having stiff joints and whose movements have become difficult, should practice this Asana with a lot of care. Such persons should

practice this Asana after getting the joints free and relaxed.

SARVANGASANA - Shoulder Stand Pose Sarvangasana is one of the best and most important asanas in Hatha Yoga. It has a huge amount of benefits which cover all the body systems.

(sar-vang-asana) Sarva = Whole Anga = Body parts Asana = Posture

Taking the asana position:

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Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90 degree angle from the floor.

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Exhaling raise the waist and the hips from the floor and take the legs backwards over the head.

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Inhaling raise the back and the legs up into a vertical position, placing the hands on the upper back for support. The chin should rest against the chest, creating the chin lock. Fix the eyesight on the toes and maintaining the asana, continue normal breathing. The asana position: One should concentrate on getting the legs, waist and the back in one straight line and making this line 90 degrees with the ground. In this asana the arms up to the elbows are placed on the floor, shoulder width apart. The body from the feet to the shoulders is in a straight line. The chest is pushed forward and the chin is placed in the throat pit / jugular notch forming a tie which is called 'Jalandhar Bandha'. All the pressure is on the neck, shoulders and the back of the head. The hands are placed on the back ribs, the legs are straight and the feet are relaxed. Releasing the asana position:

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Inhale and while exhaling bend in the waist and lower the legs over the head, releasing the hands from the upper back. • Inhaling slowly lower the back to the floor, keeping the legs at a 90 degree angle from the floor. Here lower the back very slowly, vertebrae by vertebrae. • Exhaling slowly lower both legs back to the supine position. Anatomical focus: Neck, shoulders, abdomen Awareness: Keeping the body in a straight line. Remaining balanced. Abdominal breathing. The focus can also be on the throat and the thyroid. Do:

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Keep the legs straight in knees with toes pointing to the sky. Try and keep the body in a straight line from the chest to the tips of the toes. Head straight and eye sight fixed on the toes. Make sure that the trunk is raised enough vertically so that the chin can comfortably rest against the chest. Don’t:

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Bend the knees. Move the neck or overstrain it in the chin lock position. Bring the legs over the head when in the asana position but don’t keep them completely vertical if it causes tension. • Raise the head from the floor. • Tense the legs or point the feet as this contracts the legs and prevents drainage of blood. Benefits:

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The Jalandhar Bandha improves the function of the thyroid, parathyroid and pituitary glands due to the increase oxygen and blood. All of the other endocrine glands are regulated by the pituitary gland and so the overall function of the endocrine system is improved. This results in the improved functioning of all other systems of the body and the reduction of emotional and mental stress . • Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the heart thereby improving the supply of fresh blood to these parts and the whole circulatory system. Blood supply to the head area i.e. brain, eyes, ears, nose and throat is improved thereby improving

their functioning. Therefore all of the pelvic and abdominal area circulation, ear, throat and nose ailments are improved. • The lung capacity is increased as the diaphragm, which is the muscle of respiration, has to work against gravity in this posture, this helps in the abdominal respiration and is therefore helpful in the treatment of asthma. Toxins in the respiratory system are drained thereby improving the respiratory system. • Prevents and cures varicose veins. • Detoxification of the body due to improved efficiency of the organs of the body which leads to youthfulness and anti-ageing effects • Normalizes body weight due to its effect on the thyroid. • Due to the effect this asana has on the hormonal system, particularly the thyroid, it balances the circulatory, digestive, reproductive and nervous system. • Due to the increased blood flow to the head the mind is tranquilized, stress and psychological disturbances are removed. • The increased blood flow can be beneficial for those who suffer from headaches, though it should not be practiced at the time of headache. • The thymus gland is stimulated which boosts the immune system. • It balances the parathyroid glands which ensures regeneration and normal development of the bones. • It releases the normal gravitational pressure from the anus muscles which helps with haemorrhoids. • The nerves passing through the neck are toned and the neck flexibility is increased. • The digestive system is greatly improved due to the increase in blood circulation and drainage of stagnant blood. • The pranic flow is harmonized, increasing energy and having a positive effect on all the body systems. • Sarvangasana has all the benefits of Shirshasana but is safer and easier to perform. Benefits for women:

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It is beneficial for the reproductive system as there is fresh blood to the pelvic region as the stagnant blood is flushed from the organs and therefore increased efficiency of the reproductive organs. • It strengthens the uterine ligaments as the gravity acting on the ligaments in Sarvangasan is in the opposite direction. • It improves the functioning of the ovaries. • It helps to balance the moods and calm the mind. Therapeutic applications: Thyroid disorders Asthma Reproductive problems Headache Haemorrhoids Varicose veins Prevention of cough and colds Diabetes Precautions and Contra-indications:

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Should not be performed by people suffering from high blood pressure, heart conditions or brain diseases. • Should be avoided during menstruation and pregnancy. • Should be avoided if suffering from a very enlarged thyroid, enlarged spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.

Duration: This asana is difficult in the beginning especially for women with heavy hips and men with big bellies. This asana should be maintained for 3 minutes after sufficient practice to get the desired results. Variations and tips:

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One may need a folded blanket under the neck and shoulders for support. For some beginners it may be difficult to raise the legs straight. If so then one can bend the knees a little while taking the position and then straighten out the legs. Some can take help of the wall to raise the legs. • If there is tension in the back or neck then the feet can be slightly tilted over the head like inverted pose or viparit karani. Preparatory poses: Dwi Pada Uttanpadasana Viparit Karni Follow up poses: Matsyasana is essential to practice after Sarvangasana to counter balance the effect of the Jalandhar Bandha. Otherwise an asana that bends the head backwards like Bhujangasana or Chakrasana. Halasan, Vistrut Pada Halasana, Karnapeedanasana and Ashwini Mudra can be practiced after Sarvangasana, before Matsyasana.

Halasana, Plough pose In this position the body looks like a traditional Indian plough pulled by bulls in the fields. Also by practicing this pose one ploughs the body like one digs the earth, making it loose and free.

Ha-LA-sana Hala - plough

Taking the asana position:

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Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.

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Exhaling raise the waist and hips, taking the legs over the head, keeping them suspended above the ground.

•

After exhaling fully, lower the leg further down and rest the toes on the floor. Keep the toes stretched and breathe normally.

The asana position: In this position the toes rest on the floor, if there is enough flexibility, otherwise the toes are towards the floor, as far as is comfortable. If the toes reach the floor then try to place the toenails on the floor. Remember there should be no strain. The legs remain straight. If the knees are bent there is less pressure on the abdomen and less stretch into the legs, particularly the hamstrings. The arms should remain in the same position, flat on the floor supporting the neck. The chin is pressed into the chest in the jalandhar bandha or chin lock. Releasing the asana position:

• •

Exhale and inhaling lift the toes up from the floor, keeping the legs straight in the knees. Continue inhaling and slowly lower the spine back down to the ground, keeping the legs at a 90 degree angle with the floor. • Exhaling slowly lower both legs back to the supine position. Anatomical focus: The neck region, thyroid glands in the throat region, shoulders, lowerback, hamstrings. Awareness: On the neck, Vishuddhi chakra, and Maniour chakra in the abdominal region. Normal breathing focused on abdominal efforts. Do:

• • • • •

Keep the legs straight in knees with toes vertical on the ground over your head. Legs are in one straight line. As far as possible, the back remains straight and vertical. Arms straight with palms on the ground. Shoulders resting on the ground with shoulder baldes taking most of the weight and less on the neck. • The chin resting against the chest. Don’t:

• • •

Bend the knees. Move the neck or overstrain it in the chin lock position. Move into this asana fast as a lot of stress is put onto the spine.

Benefits:

•

Improves the tone and strength of the back muscles as the back is folded, as well as the leg muscles and abdominal muscles. It also removes the rigidity of the back muscles. • Improves the working of the spinal nerves, putting pressure on the nerves in the neck region which are predominantly sympathetic. • Improves the function of the thyroid, parathyroid and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. This results in the improved functioning of all the systems of the body. • Gives a complete stretch to the spine which increases its elasticity and overall functioning. • Stretches the shoulders.

•

Activates digestion and helps with constipation, improves the efficiency of all the abdominal organs such as the spleen, pancreas, liver and kidneys. The breathing movements of the diaphragm help to massage the abdominal organs. • Activates the thyroid gland and thymus gland, stimulating metabolism and immunity. • Calms the mind and reduces stress. • Can induce states of pratyahara (sense withdrawal). Benefits for Women

•

Due to the compression of the pelvic area it improves the circulation and tone to the reproductive organs, increasing their efficiency. • Can help to strengthen the lower back and sacral area, preventing lower back pain during menstruation. Therapeutic applications: Asthma Cough and cold Constipation Menstrual disorders Precautions and Contra-indications:

•

Should be avoided during pregnancy and menstruation, high blood pressure and brain diseases. • Should be avoided if suffering from an enlarged thyroid, spleen or liver as well as cervical spondylitis, slipped disc, neck problems, headache and weak blood vessels in the eyes. Duration: To begin with this pose can be a little difficult so start with a few repetitions of ten seconds at a time. When the body is used to this then the asana can be held for 30 seconds. After some time it can be maintained for up to 3 minutes. Additional section Variations and tips: Some like to hold the toes of the feet with the hands or place the hands below the neck. However if held for too long this can put too much pressure on to the upper spine. It is important that the back is straight, not at 45 degrees, with the chin tucked in towards the chest as this helps the toes to touch the floor. If liked the arms can be bent with hands placed on the back like in sarvangasana. This can be helpful for balance when the toes do not touch the ground. Preparatory poses: Sarvangasana Viparit Karni Ashwini Mudra Follow up poses:

Vistrut Pada Halasana Karnapeedanasana Matsyasana – to counterbalance the Jalandhar Bandha Chakrasana Pawanmuktasan and/or Ardha Chakrasan with both feet on the floor – to relieve any tension that has accumulated in the lower back

UTTANPADASANA (With Both Legs)

1

2

Posture Pre position Procedure

In this asana both the legs are raised upwards and so is called Dwipada(both legs) Uttanpadasana. Supine Position.

1. Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor.

2. Keep the sight at the toes of the feet.

Position

3. Continue normal breathing and try to maintain the posture steady. While raising the legs, it is necessary that the legs be kept straight and close together. Keep the toes together and stretched towards sky.

Inhale and exhaling, bring both the legs down, back on to the floor. Though this asana appears to be simple, it is difficult to maintain the posture. To start with try to maintain this for 5 to 10 seconds. Do not take unnecessary strain, if you feel uncomfortable then release the posture immediately. Internal Effects In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation. Precaution One should avoid movement of legs with jerk or speed. The movements should be controlled otherwise this asana can strain muscles. Releasing Duration

Do’s & Don’ts Do’s - Raise both the legs at 90 degrees to ground keeping them straight in knees with toes pointing to the sky. - Keep the back & buttocks on the ground - Arms straight with palms resting on the ground close to the body. - Head straight and eye sight fixed on the raised toes. Don’ts - Do not bend the legs in knees. - Do not lift the lower back or buttocks.

YOGA The Art of Living “ Yoga has a complete message for humanity It has a message for the human body, It has a message for the human mind, And it has also a message for the human soul”

– – – – – – – –

ASTANG YOGA YAMA Attitudes towards society NIYAMA Attitudes towards ourselves ASANA Correct way to using the body PRANAYAMA Science of breathing PRATYAHARA Restraintment of our senses DHARNA Ability to direct our minds DHAYANA Ability to maintain direction SAMADHI Complete integration with object

(A) ASTANG YOGA - YAMA 1. AHIMSA - Friendly feeling among all 2. SATYA - The art of right communication 3. ASTEYA - Ability to resist a desire for that which does not belong to us 4. BRAHMACHARYA - Moderation in all actions 5. APARIGRAHA - An ability to accept only what is appropriate (B) ASTANG YOGA - NIYAMA 1. SAUCHA - Cleanliness of body and mind 2. SANTOSH - Feeling of contentment 3. TAPA - Removal of impurities 4. SWADHAYA - Study, review & evaluate our progress 5. ISHWAPRANIDHANA - Acceptance of our limitations in relation to God (C) ASTANG YOGA - ASANA Yogic asanas/exercises are referred as “neuromuscular integration,” because they benefit not only the muscular, cardiovascular, and metabolic systems but also serve to integrate mind and body to order to create specific and predictable physiological effects. (D) ASTANG YOGA - PRANAYAMA 1. Pranayama practices similarly involve the manipulation of breathing mechanism alongwith the increased awareness of the pressure changes inside the cavity of chest and abdomen. 2. Breathing is a bridge between our body and mind. Changes in our body and mind affect our breathing.. 3. Breathing can balance our nervous system. When practices regularly, they produce a profound, calming effect on our mind and body and decrease sympathetic nervous system stimulation.

(E) ASTANG YOGA - PRATYAHARA The restraint of senses occurs when the mind is able to remain in its chosen direction and the senses disregard the different objects around them and faithfully follow the direction of the mind. (F) ASTANG YOGA - DHARNA 1. The mind has reached the ability to be directed when direction towards a chosen object is possible in spite of many other potential objects with the reach of the individual. 2. The ability to maintain direction in this way is not possible if our minds are immersed in distractions or strongly affect by obstacles such as misapprehension. (G) ASTANG YOGA - DHYANA • Once the direction is fixed, then the mental activities form an uninterrupted flow only in relation to this object. • Initially our understanding is influenced by misapprehension, our imagination and our memories. But as the process of comprehension intensifies and deepens our understanding of the object. (H) ASTANG YOGA - SAMADHI Soon the individual is so much involved in the object that nothing except its comprehension is evident. It is as if the individual has lost his own identity. This is the complete integration with the object of understanding.

Relaxation Yoga exercises, such as gentle stretching, breathing, meditation and guided relaxation, release body tension and calm the nervous system and emotions. Concentration Focus, attention and concentration are promoted by a yoga practice of mindful movement and body awareness. The practice of balancing postures, in particular, builds concentration. Toning Holding yoga postures creates isometric exercise which tones every part of the body, including the internal organs. Healing Yoga exercises the glands, organs and endocrine system, massaging, toning and increasing circulation to stimulate, heal, and eliminate toxins from the body. Flexibility Yoga postures gently stretch the muscles in the body, increasing the flexibility and lengthening the muscles, tendons and ligaments. Nourishing Slow, gentle movements with deep breathing energize the body rather than tire it. This, in combination with yoga’s relaxation and healing benefits, allows daily renewal and nourishment of the body-mind-spirit.

Pranayama Breathing is life. The ancient yogis in India knew the intimate connection between breath and mind. For example, when your mind is angry, watch your breathing. It will be disturbed. And similarly, if you hold your breath for long, your mind will get agitated. The yogis were trying to get some degree of control over the mind. By controlling the breath, they were indirectly able to influence the mind. Breathing is an automatic process controlled by the autonomic nervous system. We do not have any conscious control over it. The science of bio-energy including the breathing movements is the practical yoga par excellence. In the Bhagavad Gita, Lord Krishna explains to Arjuna that one should practice Yoga to purify himself. Pranayama, or control or regulation of the life force is the fourth step in the Ashtanga yoga system of Patanjali. The control of the breath leads to the control of the life force or prana. The ancient yogis developed many breathing techniques to maximize the benefits of prana. The word "Pranayama" is made up of two words, Prana and Yama. Here Prana means the capacity to keep body alive by air i.e breath and Ayama means expansion, stretching or extension and control of breath. Thus Pranayama means the art of controlling breath. Pranayama is used in yoga to clear and cleanse the body and mind. It is also used in preparation for meditation, asanas, postures and focussing of the mind. Pranayama create alertness, heat on both physical and subtle levels, and arouse body, mind and spirit or kundalini power. The purpose of Pranayama is to make the respiratory system function at its best. Pranayam is not so complex as it is thought to be. The ancient Sanskrit texts state that Pranayam properly done can cure all diseases, but wrongly done will only invite the same diseases. Therefore we must take extreme caution before practicing and learn it under the supervision of an experienced teacher. If you feel any kind of discomfort or symptom such as dizziness or nausea arising as you practice breathing, then lie down and relax in Savasana or the Child Pose for a few recovery breaths. If discomfort persists, do not continue your practice until you get advice regarding your symptoms. Before doing Pranayama, one must first learn the sectional breathing. We breathe through three parts of the chest mainly, upper, middle and lower as well as the abdomen. We must first learn how to breathe through each part individually before we can breathe through all of them. Sectional breathing helps to increase the lung capacity by encouraging fuller breathing into the lungs. It has a deeply calm effect on body and mind. This technique is used as an introduction to the full Yogic breath. Simple breathing techniques can be used at the start of a session to calm and focus the mind and body. The practice of Pranayama is highly recommended before relaxation and meditation or at the end of the session. Yoga and Ayurveda Tour Types of Pranayama The different types of Pranayama are the Bhastrika Pranayam, Anuloma / Viloma, Kapalbhati, Bhramri, Sitlee, Sitkari, Ujjayi, Vedhene Bandh. The main Pranayama is the Bhastrika Pranayama. 1. Bhastrika Pranayama The word ‘Bhastrika’ is a Sanskrit word which means leather bellow, which was used in the olden times to blow furnaces, where air is forcibly drawn in and out. This pranayama increases the fire in the body. In this type of pranayama, the diaphragm movement is used for the internal fire creating physical, Pranic and psychic heat. Bhastrika constitutes as a very powerful pranayam. Basically, a combination of Kapalbhati and Ujjaye Pranayam makes one Bhastrika. One who starts practice of Kapalbhati or Ujjaye finds it very easy to do the Bhastrika. Steps in Bhastrika Pranayama 1). Firstly, sit in Padmasana, Siddhasana or Sukhasana with tends on knees and eyes closed. These postures lock the body into a stable position and permit freedom of abdominal movement. Also these postures are firm and strong which is a strong requirement for this pranayama in which rapid breathing is required.

2) Secondly, breathe in vigorously but deeply through both the nostrils and then breath out or exhale forcefully through both the nostrils. One such vigorous, forceful inhalation and exhalation with out any strain constitute one cycle of Bhastrika. It should be remembered that the inhalation should be with the same and uniform force and vigour. Please ensure that both nostrils are clear and blowing freely. The intensity or frequency of breathing should be very mild, without any undue force. It should be like an amplified form of normal breathing. 2. Ujjayi Breath The Ujjayi technique is a very soothing technique which can be applied to sectional breathing or used while holding Yoga postures. This type of breathing helps to increase the lung capacity (and more oxygen is absorbed into the bloodstream), energy levels, and also achieves a state of calmness and mental clarity. In this technique, partially close the back of your throat, which cover the windpipe, so that as you inhale and exhale through your nose, the air passes through a narrower air passage in your throat, creating the sound made by your breathing while you are in a state of deep sleep. This sound can be likened to the whispering of the letters “hhhhh” expressed on inhalation and exhalation. 3. Bhramri Bhramri is known as the bee breath. Bhramri helps to clear and strengthen the respiratory system and improve vocal resonance. It has a calming effect on the body that uplifts the spirit, and clears and invigorates the mind. In this pranayama, keep your lips gently closed throughout, inhale deeply, then hum as you exhale, extending the exhalation as long as possible. Use your abdominal muscles to control the evenness of your breath on exhalation. Repeat this once more. If you wish to stimulate your lung cells to further invigorate the vocal resonance and your body, tap your chest with your fists or fingertips as you hum on the out breath. 4. Sitali and Sitkari Sitali and Sitkari are the two breathing techniques which have a cooling effect on the body. This technique is very useful during the hot months of the year. They also calm the nervous system. Sitali, particularly, can alleviate nausea and the symptoms of asthma. In Sitali on inhalation, curl your tongue so that the sides fold up, forming a tube, with your tongue protruding from you lips. Raise your chin as you inhale through your tongue (like a straw), feeling the cool air over the tongue. On exhalation, slightly lower your chin, place the tip of your tongue behind your front teeth, close your lips, and exhale through your nose. In Sitkari part your jaw slightly, so that your upper and lower teeth are a small distance apart. Your tongue rests at the base of your mouth, and the corners of your mouth are opened out as if in a wide smile. Inhale and exhale through your teeth, with the air passing over your tongue. The air should feel cool as it moves over the surface of your tongue during inhalation. 5. Anuloma Viloma Anuloma means with the natural order and Viloma means going against the order. This technique helps to balance and harmonize the functioning of the right and left hemispheres of the brain. It has a soothing effect on the nervous system and calms the mind. Because exhalations are longer than inhalation, it encourages the removal of state air and toxins. In this type of pranayama, raise your right hand, curling your forefinger and middle finger into your palm, leaving thumb, fourth finger, and little finger extended. Then place your thumb on the right side of your nose and apply gentle pressure just under the bone, where the fleshy part of the nose begins. Inhale through the left nostril then release and exhale through both nostrils. Then, use your fourth finger, apply pressure to the left nostril, inhaling through the right and release and exhale through both nostrils.

BENEFITS OF PRANAYAMA He who practices Pranayama will have good appetite, cheerfulness, handsome figure, good strength, courage, and enthusiasm, a high standard of health, vigor and vitality and good concentration of mind. Pranayama is quite suitable for the Westerners also. A Yogi measures the span of his life not by the number of years but by the number of his breaths. You can take in a certain amount of energy or Prana from the atmospheric air along with each breath. Vital capacity is the capacity shown by the largest quantity of air a man can inhale after the deepest possible exhalation. A man takes fifteen breaths in a minute. The total number

of

breaths

comes

to

21,600

times

per

day.

Other benefits are as follows:1.

It makes the life meaningful and social.

2.

It keeps the man balanced in all the conditions and situations.

3.

It helps in understanding the real nature of man and its relationships with the community.

4.

It manages psycho physical diseases.

5.

It put chain on the senses.

6.

It makes the body healthy.

7.

It helps in controlling the modalities of mind.

8.

It gives opportunities to soul to flourish.

9.

Intellectual development is accelerated.

10. Will power becomes strong through its practice. 11. It develops feelings of national and international well-being.

Tadasana

This is a traditional posture. The final position of this asana resembles the palm tree. Palm tree is usually erect and straight. Therefore, one should stand straight and erect in this asana.

Technique :1. Stand erect, legs together,hands by the side of the thighs. Gaze in front. 2. Raise your hands straight in front up to arms. Palms facing each other. 3. Bring the hands up straight fowards sky, fingers pointing upward. 4. Now slowly raise your heels and stand on toes. Raise heels as much as you can. Stretch body up as much as possible. 5. While returning to the original position, bring your heels on the ground first. 6. Slowly bring down your hands also.

Remember :1. This is a balancing pose. 2. Do not make haste so that you lose your balance or get jerk. 3. In the beginning, legs can be kept apart.

Benefits and Limitations :1. This improves height. 2. Spine becomes flexible. 3. Visceroptosis and pain in the backbone is removed. 4. Those having complaints of reeling sensation should not practice it.

Makarasana with

Lie prone, the chest should touch the ground and both the legs stretched out. Hold the head both the arms. This is Makarasana that increases the heat of the body.

Note:-

'Makara' means 'Crocodile'. While doing this Asana body resembles the shape of 'crocodile', hence it is known as Makarasana. It is also considered a relaxative Asana like Savasana.

Technique :1. Take prone lying position, hands by the side of the thiqhs. 2. Slowly spread out both the legs. The toes should remain out and heels inward. 3. Slowly fold the left hand at elbow bringing it from below the armpit. Place it in the right shoulder. Fold the right hand at the elbow and place it on the left shoulder. 4. Place your head on the triangle made by both the elbows.

Remember:1. You can bring either hand on the shoulder from below the armpit. 2. If it is difficult to place one elbow on the other place both elbows slightly apart. 3. Head should remain inside elbow. 4. If it is difficult to rest the head, keep chin between the elbows

Benefits and Limitations:1. This is beneficial in Asthma. 2. For those who have acquired wrong process of respiration (due to Asthma etc.) this Asana is more useful. 3. Abdominal muscles get automatic massage. 4. Those having heart problem, obesity, gas or high blood pressure should not practice it.

Yogasanasa - Yoga Exercises

Chakrasan

Time: 1/2 minute Method: • •

•

Lie on your back. Bend knees, place feet apart and close to hips, place hands overhead, palms besides ears and shoulders. Push with hands and, without moving feet, raise trunk as high as possible to curve the back into an arch.

Look on the ground between the hands. Benefits: Builds a flexible back, stimulates the nerves of the spine. One of the powerful back bending postures. •

MARJARASANA

Benefits 1. It is useful in hip pain and rashes in the rectum. It strengthens the lungs.. 2. It is cures the diseases in which the uterus moves out.

Step by Step 1. Take the position by resting both the palms and knees on the ground. 2. Now inhale and lift the head and the chest,bend the waist downwards. Remain in this position for sometime, exhale and lift the back and bend the head down. Repeat this 5 to 6 times.

YOGA EXERCISE - HANDS TO FEET (PADA HASTASANA) A variation of the Standing Forward Bend (Uttanasana), the Hands to Feet Pose (Pada Hastasana) improves flexibility of your spine, strengthens your legs, enhances digestion, and aids in blood circulation in your head. Take note that this pose is not advisable for people who have spinal problems. Learn how to perform this pose with the help of our animation and steps below

STEP 1: Start with the Mountain Pose.

STEP 2: As you inhale, raise your arms above your head.

STEP 3: Bend forward until your hands touch your feet.

STEP 4: Slowly bend further so that your belly is touching your upper legs. Grasp your toes and breathe deeply in the pose. When you have grabbed your ankles or toes, use a slight stretching force to lengthen the body. With the pull from the hands, move your belly to your upper legs and prevent your chest to sink and lose the supportive power of the lower back during the exercise.

Be careful! You perform this forward bend through relaxation and not through brute force by pulling your feet with too much physical strength. When you pull too hard, the

Full Butterfly Pose (Purna Titali Asana)

Purna Titali Asana is an Indian translation for Full Butterfly Pose. You can learn this asana as below:

Routine

Benefits

Consciousness

Contraindications

Routine:

• • • • • • • • • • • • • • • • •

Remain in the primary pose. Keep the spinal chord and the neck straight. Breathe natural and easy. Bend both the knees. Bring the soles of the feet together and place them up to the crotch area. Grasp firmly both the paws with your hands. Do not allow the heel to be raised. Keep the torso above waist including the neck straight. Place the elbows on the thighs. Inhale deep and press both the thighs downward with the elbows effortlessly. Remove your hands from thighs and try to raise the knees without any support; exhale breath. Practice this in the beginning with rhythmic and natural breathing, if possible. Initially attempt this for 20-30 times. Get back to the primary position after the practice. Closing your eyes remain focused on the hip joints and the waist zone. Open your eyes after a while. Get ready for the next set of exercise.

Consciousness:

• • •

Upward and downward movement of the knees. Mental counting. The relaxation of inner thigh muscles.

Benefits:

• • •

Prepare the legs for Padmasana and other meditative asanas. Relieve the inner thigh muscles tension. Removes tiredness from long hours of standing and walking.

Contraindications:

•

Sciatica patients.

Pawanmuktasana, Gas Release pose A very powerful pose at the beginning of the asana practice, which helps entire digestive system and makes asana practice more easy. Pawanmuktasana – Gas Release Posture Pawan - Air, Gas Mukta - Free, release Asana – Pose

Taking the asana position:

•

•

Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.

Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.

•

Encircle the knees with both arms, hands clasping opposite elbows.

•

Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally. The asana position: In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed. Releasing the asana position:

• • • •

Straighten the neck and lower the head back on to the ground. Release the arms and place them beside the body. While inhaling straighten both of the legs, let them rest at 90 degrees from the ground. Exhaling slowly lower the legs back to the supine position.

Anatomical focus: Abdomen (especially lower abdomen), thighs, hips, buttocks Awareness: On relaxing the abdomen, thighs, hips, buttocks. Normal breath. Do:

• • • •

Try to touch the chin to the knees. Try to keep the legs together. Relax the body and breathe normally in the pose. Point the toes.

• •

Strain your neck. Overstretch, trying to pull the thighs too close and causing strain.

Don’t:

Benefits:

• •

Stretches the neck and back. The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs. • The pressure on the abdomen releases any trapped gases in the large intestine. • Blood circulation is increased to all the internal organs. • Digestive system is improved. • Relieves constipation. • Strengthens the lower back muscles and loosens the spinal vertebrae. • Sterility and impotence. Benefits for Women:

•

Massages the pelvic muscles and reproductive organs and is beneficial for menstrual disorders. • Reduces fats in the abdominal area, thighs and buttocks. Therapeutic applications: Flatulence Constipation Menstrual disorders Sterility Impotence Precautions and Contra-indications:

•

Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen. • Anyone suffering from hernia or piles should avoid this asana. • Pregnant women should not practice this asana. • If there is any pain, stiffness or injury to the next the head should remain on the floor. Duration: To begin with start with 10 seconds and slowly increase up to one minute. Sequence It is good to practice this pose on waking as it stimulates bowel movements. During your asana practice, this pose should be the done in first few practices as it will relieve the trapped gases from intestines and will make the asana practice more easy and flexible. Additional section Variations and tips: Preparatory poses: Sulabh Pawanmuktasana (Easy Gas release pose) - Please keep the head on the floor instead of lifting it. Ardha Pawanmuktasana (Half Gas Release pose) - Instead of bending both the legs, bend one leg. Follow up poses: Dwi Pada Uttanpadasana (2 legs raised pose)