Akarshana Dhanurasana - The Pulled Bow Pose
"This posture is known as "Akarshana Dhanurasana" because while practicing it, the heels and hips are raised.
Sequence:
- Sit erect.
- Stretch out the legs and keep them close together.
- Place the palms on the floor at the sides.
- Bend the right leg at the knee and crossing the left leg, place the right heel on the ground beside the left ankle.
- Grasp the right big toe with the thumb, index and middle fingers of the left hand and the left big toe with the right thumb, index and middle fingers.
- Inhaling and keeping the head erect, pull up the right foot till the right knee comes near the right armpit and the right big toe touches the left ear. While doing this, the right hand should pull the big toe of the left leg. While pulling the toes, fix your gaze on the big toe of the stretched left leg.
- Exhaling, bring back the right foot to the floor on the left side of the outstretched left leg. Release the hands and stretch the legs straight again side by side.
- Practice reversing the position of the legs.
Variation: Stretch out the legs. Pull the big toes straight towards the ears on the same side of the body, one after the other.
Benefits:
- The arms, shoulders, chest, waist, back, thighs and calves come into play in Akarshana Dhanurasana, and they become well developed, well proportioned and strong
Anantasana - Yoga Pose
This is a pose named after the sleeping position of Lord Vishnu.
Sequence:
- Lie down on the back with legs together, straight extended, the toes erect and hands straight and palms resting on the floor to acquire the supine pose.
- Turn on left side, and place the elbow of the left hand on ground with left palm supporting your head as shown in figure.
- Keep right hand near your chest on ground, continue normal breathing.
- Bend right leg at the knee and place the toe on left thigh.
- Keep right knee steady pointing towards roof, hold index finger of the right leg by right hand.
- Continue normal breathing.
- Repeat this for right side with left leg on right thigh.
- While releasing the pose, slowly bring hands to the normal position and take supine position.
Benefits:
- Practicing of the pose improves balancing capabilities.
- It also stretches the hamstrings and calves, improving blood circulation and also cures any mus
Ardha Halasana - The Half-Plough Pose
"Ardha" means 'half' and 'Hala' means 'plough' in.
Sequence:
- Lie flat on your back.
- Stretch your legs at full length.
- Keep the heels and the big toes together.
- Stretch your arms on the respective sides with palms turned down.
- Inhaling, press the palms down and raise first one leg slowly as high as possible without bending the knee, keeping the other leg flat on the floor.
- Hold the leg straight up until you complete the inhalation.
- Exhaling, bring the leg down slowly.
- Repeat the process with the other leg also.
- Take three turns, alternating the legs.
- Inhaling, press the palms down and, without bending the knees or raising the hands, raise the legs together slowly till they make an angle of 30 degrees to the ground, then 60 degrees, and, finally, bring them perpendicular at 90 degrees to the ground.
- Complete the inhalation.
- Fix your gaze on the big toes.
- Remain in this position as long as you can hold your breath comfortably.
- Exhaling, press the palms down again, and without bending the knees, bring down your legs together slowly, pausing for five seconds each as they reach 60 degrees and 30 degrees to the ground.
- Execute three turns, raising both legs together.
Caution:
- Practice this asana on an empty stomach.
- Keep your back as close to the floor as possible.
- The legs should not shake while performing the asana.
- Women should not practice this asana during menstruation and after the third month of pregnancy.
Benefits:
- Ardha Halasana builds up the elasticity of the muscle in the abdominal area.
- It prevents the prolapse of the abdominal organs, such as the uterus in women and the rectum in men.
- It has a curative effect on menstrual disorders.
- It helps to rid the stomach and intestines of gas and eliminate constipation.
- It prevents hernia.
- Persons who have varicose veins can practice this posture several times a day to get relief.
- You may perform this asana in bed also before rising in the morning if you are plagued by constipation.
Ardha Matsyendrasana - The Half-Spinal Twist Pose
"Ardha" means "half" in Sanskrit. Since the full posture is difficult to be practiced, the half-posture, which is easier, is followed widely. This posture was first promoted by the great Yogi Matsyendranath, one of the founders of Hatha Yoga, and hence the name.
Sequence:
- Sit erect.
- Stretch out your legs.
- Place the right heel in the perineum. Keep the right thigh straight.
- Place the left foot flat on the floor, crossing the right knee.
- The left heel should rest close to the right side of the right knee.
- Pass the right arm over the left side of the left knee and line it up with the left calf.
- Grasp the left big toe with the index finger, middle finger and thumb of the right hand.
- Slide the left hand across the small of the back and grasp the root of the right thigh.
- Turn round your head, neck, shoulders and the whole trunk to the left and bring the chin in line with the left shoulder.
- Look as far behind you as you can. Keep the head and spine erect.
- Maintain this position until strain is felt.
- Release in the reverse order.
- Repeat on the other side.
Benefits:
- Ardha Matsyendrasana is considered to be the best of the twisting postures as it rotates the spine around its own axis besides giving two side-twists to the spine throughout its length with the greatest efficacy, using one's own arm and knee as a lever.
- As the spine is twisted spirally, each movable vertebra rotates in its socket, as a result of which the spinal column, particularly the lumbar vertebrae, becomes more flexible.
------------------------------------------------------------------------------------------------------------------------------------------------------
Ardha Padmasana - The Half-Lotus Pose
"Ardha" means "half" and "Padma" means "lotus" in Sanskrit. Those who are unable to assume the full Padmasana posture using both legs as described above owing to the stiffness of their legs or bulky thighs may begin practicing with one leg at a time alternately until they are able to develop the full posture. With the practice of this asana daily, they will be able to take that posture for a long time without discomfort and switch on to the full Padmasana posture after sufficient practice.
Sequence:
- Sit erect on the carpet in sukhasana
- Stretch out the legs fully in front of you and keep the heels a little apart.
- Fold the right leg slightly at the knee-joint. Take hold of the right ankle with the right hand and the right big toe with the left hand. Bending the right knee towards the floor, bring the foot up slowly towards your body and set it firmly at the root of the left thigh with the sole turned upwards and without changing the position of the extended left leg. The heel should lightly press the left side of the lower abdomen and the back portion of the foot should rest on the left thigh.
- Press down the bent right knee gently with your palm so that it remains touching the ground.
- Fold the left leg slightly at the knee-joint.
- Take hold of the left ankle with the left hand and the left big toe with the right hand.
- Bending the left knee outwards towards the floor, slide the outer edge of the foot along the floor and draw it gently towards the right calf.
- Slightly raise the right thigh and place the left foot beneath the right thigh in a comfortable position with its sole turned upward.
- The back portion of the left foot should lie straight along the floor.
- The left knee should also touch the floor closely.
- Place the right palm on the right knee and the left palm on the left knee with fingers close together.
- Remain motionless and relaxed in this position as long as you feel comfortable.
- Stretch out your legs and return to the starting position of Sukhasana slowly and without any jerks.
- Stretch out your left leg first and then your right.
- Repeat changing the position of the legs.
Benefits:
- Performing the Ardha Padmasana makes it easier to do the more difficult full padmasana as it makes the hip-joints, knees and ankles more flexible.
- You may sit in this position as long as you wish and even make it a regular sitting posture.
- It is also suitable for meditation.
--------------------------------------------------------------------------------------------------------------------------------------------------
Ardha Shalabhasana - The Half-Locust Pose
"Shalabha" means "locust" in Sanskrit. The final position of this asana resembles a locust when it lowers its head to eat and raises its tail. Hence, the name. 'Ardha' means 'half' in Sanskrit.
Sequence:
- Lie flat on your abdomen and chest with the face downwards.
- Keep the hips close to the floor and the legs straight and close to each other.
- Keep your arms stretched back on the sides.
- Raise your head a little and place your chin on the floor.
- Clench your fingers into fists and place them on the floor facing upwards.
- Inhale and hold your breath.
- Pressing the fists down, raise backward your left leg as far up as you can, keeping the leg straight and outstretched.
- Hold the breath and maintain the position for about five seconds.
- Exhaling slowly, press the fists down and lower the leg without bending the knee.
- Repeat with the right leg.
Caution:
- Do not clench your fist too tight or too loose.
- Persons with hernia, weak lungs and cardiac complaints should not practice the asana.
- Pregnant women should also not practice this asana.
Benefits:
- It improves blood circulation.
- It dissolves excess fat from the thighs, hips, waist, abdomen and the posterior.
- Diabetic patient may practice this asana to control the disease.
- It relieves constipation and improves digestion.
- This yoga pose benefits women through its effect on the ovaries and uterus, helping to correct disorders of these organs.
---------------------------------------------------------------------------------------------------------------------------------------------------
Baddha Konasana
"Baddha" means "locked-up" and "kona" means "angle" in Sanskrit.
Sequence:
- Assume the bhadrasana posture, holding with your clasped hands the forepart of your feet which are placed firmly on the floor on their outer edges.
- Keep the back straight and look straight ahead.
- Bend forward and place the elbows on the thighs and press them down gently.
- Inhale deeply and exhale slowly. While exhaling, draw in your abdomen and bend your pelvis and trunk forward from your posterior bones slowly without jerks, at the same time lowering your elbows outside the shin.
- When you have bent forward as much as you can, place your forehead gently on the floor in front of your feet without raising your seat and rest your forearms and elbows on the floor.
- Keep the elbows in a line. This is the final position.
- Maintain this position motionlessly for about five seconds or as long as you can comfortably hold out your breath.
- Breathe normally if you can increase the duration of the posture.
- Inhale slowly and while inhaling, release the feet, straighten the arms, stretch out the legs.
- Raise the trunk and head together and resume the erect sitting position slowly.
- Take only two turns as this is a strenuous posture.
- After completing the practice, relax for a few minutes in savasana
Benefits:
- Baddha Konasana keeps the spine and the hip-joints supple.
- It removes tension in the back and thighs and relieves pain in the hip-joints.
- It tones up the organs in the abdomen and pelvis.
- It reduces excess fat in the thighs.
Bhujangasana - Cobra Pose
"Bhujanga" means "cobra" in Sanskrit. This asana is called 'Bhujangasana' as the raised trunk, neck and head while practicing it resemble a cobra rearing its hood and about to strike, while the joined and stretched legs resemble its tail.
Sequence:
- Lie flat on your abdomen at full length.
- Stretch your arms on the sides with the palms turned upwards.
- Rest the forehead and nose on the ground.
- Keep your legs and feet together and the whole body straight. Soles must be turned upwards.
- Relax the whole body.
- Place the palms flat on the floor exactly beneath the corresponding shoulders with fingers close together.
- Keep the elbows close to the sides.
- Place the chin on the ground.
- Slowly bend the neck and head backward as far as possible, keeping the chest close to the ground.
- Supporting yourself lightly on the hands and forearms and inhaling, raise slowly your head, shoulders, chest and the upper abdomen (up to the navel) above the ground in a smooth backward movement, tensing the muscles of the back and the nape of the neck.
- Bend the head and neck as far back as possible.
- Arch the back and bend the whole spine further back as far as you can, putting very little pressure on the hands.
- Gaze upwards.
- Maintain this position comfortably, holding your breath.
- Exhaling, return slowly to the starting position in the reverse order.
Caution:
- Do this asana on an empty stomach.
- Persons with peptic ulcer, hernia or high blood pressure must not practice it.
- Women must avoid it during pregnancy because of the pressure on the abdomen.
Benefits:
- It is very useful for removing excess fat in the abdomen and waist and reducing the hips.
- The practice of this asana after office work will dispel fatigue.
- The regular practice of Bhujangasana will help postpone old age and bring youthfulness by improving the elasticity of the spine.
- It relieves tension and stiffness in the neck and back.
- The alternate compression and stretching of the abdomen improves the digestive system and stimulates the appetite.
- Bhujangasana alleviates the pain in the back and neck.
- This asana is especially beneficial to persons with a slight hump as the head, neck and back are bent in the reverse direction.
- It helps to cure low blood pressure.
- It strengthens the arms, wrists, shoulders and the posterior
Chakrasana - The Wheel Pose
"Chakra" means "wheel" in Sanskrit.
Sequence:
- Stand erect. Place the feet slightly apart.
- Keep the hands on the sides of the respective thighs with fingers close together and touching them.
- Look straight ahead.
- Inhaling, tense and raise the right arm slowly and laterally and bring it above the head, the inside of the upper arm touching the right ear.
- While raising the arm, keep the palm inwards up to the shoulder level and then turn it upwards till it is brought straight above the head.
- Exhaling, raise the right shoulder and bend the trunk and head together along with the raised right arm sideways to the left till the right arm is parallel to the floor.
- While bending thus, slide the left palm down your left thigh until it reaches the left knee; knees should be kept straight, and the right arm must follow the ear without bending the elbow.
- Hold this position comfortably as long as you can hold out your breath.
- Inhaling, bring back the trunk, head and the right arm together till the right hand comes straight above the head.
- Exhaling and keeping the head erect, lower the right arm again to the side, turning the palm inward at the shoulder level.
- Repeat the exercise on the right side also.
Benefits:
- Chakrasana gives a good lateral bend to the spine and improves its elasticity.
- It increases the flexibility of the hip-joints which get very little lateral exercise in daily life.
- With regular practice of this asana, the body becomes resilient and supple, the waist slim and the chest broad.
- It is useful in removing the rigidity of the joints of the ribcage and thus increases the capacity of the lungs.
Chakrasana - The Wheel Pose (Supine)
"Chakra" means "wheel" in Sanskrit. In the final position of this asana, the body is arched backward and resembles the rim of a wheel. Hence the name.
Sequence:
- Lie flat on your back.
- Keep the feet sufficiently apart.
- Stretch your arms on their respective sides with palms turned down.
- Fold the legs and draw the feet back so that the heel of each foot touches the corresponding buttock.
- Keep the soles flat on the floor.
- Bring your hands backwards and place them on either side of your head.
- Rest your palms and fingers flat on the floor in the reverse direction beneath the corresponding shoulders.
- The palms should be in line with the heels.
- Inhaling, press down the hands and feet and raise the thighs, hips, abdomen, trunk and shoulders slowly and simultaneously from the floor.
- Arch the back and neck and rest the crown of your head firmly on the floor.
- Exhale and inhale a few times and again take a deep breath.
- Hold your breath and press the hands and feet down on the floor.
- Supporting the weight of your body on your hands and feet, raise your thighs, hips, abdomen, trunk, shoulders and head slowly and simultaneously as far as your spine allows them to do so.
- The elbows should be straight.
- Bend the whole body backwards as much as possible.
- The head should drop back between the shoulders.
- Maintain this posture for about ten seconds, holding your breath.
- Exhaling, lower the body gradually to the floor and resume the starting position.
Benefits:
- Chakrasana exercises several parts of the body simultaneously in a very short time.
- It strengthens the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.
- It also strengthens the muscles and organs of the pelvis and the abdominal area.
------------------------------------------------------------------------------------------------------------------------------------------------
Padahastasana - The Hand-to-Feet Pose
"Pada" means "foot" and "Hasta" means "hand" in Sanskrit. You have to catch your big toes with your hands in this posture.
Sequence:
- Stand upright with the feet parallel and the heels about six inches apart.
- Inhaling, raise your hands straight above your head, palms outwards.
- Exhaling, bend your head and trunk from the waist as far back as you can without tipping over, with upper arms touching the ears.
- Inhaling, bend forward from the waist, keeping the knees straight and the upper arms touching the ears.
- As soon as the arms extend straight above your head, start exhaling and continue to bend your head and trunk forward from the waist.
- Reach forward and catch hold of the big toes with your thumbs, index and middle fingers.
- Holding out your breath, pull the big toes and move your forehead into the space between the knees. Keep the legs straight and the knees stiff.
- Maintain this position for a few seconds while holding out your breath.
- Start inhaling and return slowly to the upright position in the reverse order.
Benefits:
- Padahastasana secures the maximum stretching of the posterior muscles, from the legs to the neck. The lateral muscles of the trunk are also brought into play to some extent.
- The tendons and ligaments of the thighs and legs are well stretched and the hamstring muscles at the back of the thighs are strengthened by this practice.
- It also gives a good pull to the sciatic nerve.
- The ankles, calves, the back of the thighs, hips, waist, back, shoulders and neck are all well exercised and blood is rushed to all these parts.
------------------------------------------------------------------------------------------------------------------------------------------------------
Pavanamuktasana- The Wind-Releasing Pose
"Pavana" means "wind" and "Mukta" means release in Sanskrit. As the name suggests, this asana massages the digestive organs and gives relief from excess wind in the stomach and intestines.
Sequence:
- Lie flat on your back.
- Stretch your arms on the respective sides with palms turned down.
- Fold the legs back and place the feet flat on the floor.
- Draw the feet in so that the legs are folded against the thighs and the heels come near the posterior.
- Pressing the palms down on the floor, lift your feet oft the ground and bring the knees towards the chest.
- While pressing the palms down again on the floor, raise your head and shoulders off the floor.
- Then, pressing the palms down once again on the floor, raise your hips and buttocks and move your knees further towards your chest, keeping the knees and feet together and without lowering the head.
- Fold your arms and embrace the folded legs a little below the knees.
- While exhaling, press down the knees together on top of the chest with your folded forearms. While doing this, raise your head, shoulders and the upper portion of the chest and bring down your nose in the space between the knees.
- Maintain this position for about five seconds while holding out your breath.
- Inhaling, bring back the head to the floor, relaxing the pressure of the arms on the legs and keeping the arms still folded below the knees.
- After taking the necessary turns, stretch out your arms and legs and relax.
Benefits:
- It benefits persons suffering from flatulence by releasing the gas which is the main object of this asana.
Sirshasana - The Head Stand
"Sirsha" means "head" in Sanskrit. It is required to "stand on his head" in this asana and hence the name.
Sequence:
- Spread a cloth or blanket folded several times on the carpet to serve as a cushion or pad for your head.
- Kneel down in front of the pad with only the toes and knees touching the ground.
- Sit back between your heels.
- Stoop forward, raising the haunches from the heels.
- While doing so, bend your arms and place your elbows, forearms and hands on the pad on either side of your head.
- Form a firm finger-lock to fit round the back of your head, palms facing inwards.
- Bring the elbows in towards each other and make a convenient angle in front of you with the forearms and elbows.
- Bend the head down perpendicularly and place the hind part of the crown of your head on the pad with the interlocked fingers pressing the back of your head.
- Raise your knees, hips and the lower part of your trunk and straighten out your legs.
- Bring the feet together.
- Drag your feet slowly towards your face and balance your feet on tiptoe.
- Knees should be close to the chest.
- Pressing the toes, elbows, forearms and head against the floor, give a gentle kick and lift your feet together off the floor.
- The thighs should be upright, the legs horizontal and the trunk perpendicular to the ground.
- Keep the feet together and maintain balance.
- Fold the legs back on the thighs.
- Raise the folded legs and thighs till the thighs come parallel to the floor.
- Straighten the back maintaining balance.
- Straighten out the thighs fully in line with the trunk, with the legs still folded back on the thighs.
- Open out your legs and stretch them up vertically.
- Bring the legs together and maintain balance.
- This is the final position.
- Return to the starting position slowly in the reverse order.
- Lie down in savasana and allow your muscles to relax.
Benefits:
- This asana directly stimulates the pineal and the pituitary glands in the brain whose healthy functioning is essential proper metabolism.
- A regular practice of Sirshasana benefits the nervous, circulatory, respiratory, digestive, excretory and endocrine systems.
- It also sharpens the sensitivity of the sense organs.
Naukasana - The Boat Pose
"Nauka" means "boat" in Sanskrit. The final position of this asana resembles a boat. Hence the name.
Sequence:
- Lie straight on your abdomen and chest with your forehead resting on the floor.
- Keep the feet together and the arms on the sides.
- Stretch out the arms on both sides of the head and keep them parallel.
- Turn down the palms on the floor with fingers close together.
- Keep your forehead on the floor between the upper arms.
- Inhaling, raise the arms, head, neck, shoulders, trunk and legs all together slowly and simultaneously as high as possible without bending the knees and elbows and without any jerk.
- While doing this, keep the upper arms touching the ears and the feet together.
- Bring the head up as high as possible and keep it between the raised upper arms.
- Bend the extremities as far back as possible, and the back should be well arched.
- The whole body should be curved from the fingertips to the toes, both of which should be on the same level.
- Balance the entire weight of the body on the lower part of the abdomen which alone should touch the ground.
- Maintain the posture motionlessly, as long as you can comfortably hold your breath.
- Exhaling return slowly to the starting position.
- Relax completely in savasana
Benefits:
- Naukasana bends the middle of the spine and makes it flexible.
- Deformities of the spinal column are corrected.
- It strengthens the hips, arms, thighs, knees, calves, feet and the pelvic region.
- It expands the chest and strengthens the lungs.
- It strengthens the muscles of the back, abdomen, the lower limbs, neck and shoulders.
-------------------------------------------------------------------------------------------------------------------------------------------------
the above asana's are the most important in the world of yoga these are to be performed under a special
yoga trainer DO NOT PERFORM WITHOUT ANY TRAINING this will cause you problems
Post Comments