sample text

sample text

Lying Down

/Lying Down

Sarpasana (Snake pose)

, ,

Sarpasana also called snake pose , helps straighten and correct the posture , particularly rounded shoulders and has a profound strenthening effect on the back muscles. How to do it? 1. Lie flat on your stomach with your legs straight and feet together. 2. Interlocking your hands behind place them above your buttocks. keep your chin on the floor . 3.  Breathe in and Raise your chest above, as far as possible from the floor. 4. Push your hands further behind and raise your arms as high as comfortable. 5. Hold for 30sec to 1min with controlled and slow breathing. 6. Breathe out and Slowly return to your original position releasing your hands. 7. Turn to one side and sit upright. 8. Repeat this asana 3 times.   Contra-indications: People suffering from the following problems must not practice this asana: Peptic ulcer Hernia Intestinal tuberculosis Hyperthyroidism High BP/ Heart conditions Benefits: It tones the ovaries and uterus Helps in menstrual and gynecological disorders. Keeps the spine supple and healthy Stimulates appetite and alleviates constipation. Beneficial for kidneys and the liver.   - Ruchi Renavikar

Supta Pawanmuktasana (wind-release pose)

,

    Asana Description Supta pawana muktasana strengthens the lower back muscles and loosens the spinal vertebrae. It massages the abdomen and the digestive organs and is therefore very effective in removing wind and constipation. By massaging the the pelvic muscles and reproductive organs, it is also useful for impotence, sterility and menstrual problems. How to do Pawakmuktasa? - Begin by lying on the back - Bend both knees and bring the thighs to the chest - Interlock the fingers and clasp the hands on the shin bones just below the knees - Inhale deeply - Exhaling, raise the head and the shoulders and try to place the nose in the space between the knees - Hold the raised position for a few moments - Slowly lower the head and shoulder while inhaling - Practice this three times Contraindications Do not perform this asana if you suffer from high blood pressure or serious back conditions such as sciatica and slipped disk. - Catherine Juliano

Supta Vajrasana (sleeping thunderbolt pose)

Supta Vajrasana (sleeping thunderbolt pose)   Asana description Supta Vajrasana or sleeping thunderbolt pose is great for digestion as it gently massages the abdominal organs. It alleviates digestive problems and constipation. It tones the spinal nerves, makes the back flexible and realigns rounded shoulders. The chest is stretched and the lungs expands to full capacity when arms are lifted above the head. The lungs become full and invite more oxygen into the system. It stretches the quadriceps and prepares the legs to sit in meditation. How to do supta vajrasana? - Start in vajrasana and slowly bend back, taking the support of first the right elbow and then the left - The back of the head can rest on the floor - Try to keep the knees in contact with the floor - Close the eyes and relax the entire body, breathe deeply and slowly - Return to the starting position by breathing in and taking the support of the elbows to return to vajrasana Contraindications Care should be taken not to strain the knees by forcing the knees to touch the floor. When coming out of the asana, be sure to return to vajrasana first, never straiten the legs while in the lying position. This asana should not be performed by people suffering from sciatica, slipped disk, sacral ailments or knee complications. - Catherine Juliano

Matsyasana (Fish Pose)

,

Sit in padmasana and relax the whole body. Carefully bend backward supporting the body with the arms and elbows. Inhale and lift your chest toward the ceiling, creating an arch in the back. Allow the head and neck to relax, dropping the crown of the head on the floor. The weight of the body should be supported by the elbows, not the head. Breath deeply and slowly in the final posture. How it helps: Relieves tension in the neck, throat and shoulders. Good for correcting rounded shoulders. Stretches the intestines and abdominal organs, useful for all abdominal ailments. Good for asthma and bronchitis as it encourages deep respiration. Regulates the function of the thyroid gland. Matsyasana should always be practiced after sarvanagasana (Shoulder stand.) In sarvangasana the throat becomes locked as the chin presses onto the collar bone. In matsyasana we unlock the throat. If it is difficult to sit in padmasana, you can practice the variation pictured above, keeping the legs strait and together throughout the practice.

Shavasana (corpse pose)

, ,

Lie flat on the back. Separate the feet slightly, place the hand by the side of the body, about one foot away. Relax the whole body and breath normally through the nose. Shavasana is an extremely simple practice but most people find it very difficult to completely relax the whole body. Try to ignore the mental chatter and concentrate only on the breath and relaxing the body. This asana is very useful for developing body awareness and pratyahara (sense withdrawal). It is essential to practice shavasana for a few minutes for every 30 minutes of asana practice you do in order to relax the system. By Manish Pole and Catherine Juliano

Dhanurasana (bow pose)

,

How to do Dhanurasana  Lie flat on the stomach with legs and feet together, the arms and hands resting beside the body. Bend the knees and bring the heels close to the buttocks. Clasp the hands around the ankles. Chin should be resting on the floor. Use the leg muscles to push the feet away from the body and into the hands. Arch the back, lifting the thighs, chest and head together. Keep the arms strait. In the final position the only muscular contraction is in the legs, arms and back should remain relaxed. Hold the final position for as long as is comfortable. Release the pose and relax in prone position until the breath returns to normal. How it helps: The entire alimentary canal is reconditioned by this asana. The liver, abdominal organs,  and muscles are massaged. The pancreas and adrenal glads are massaged, balancing your hormones. The kidneys are massaged and it is effective if you are trying to loose weight around the abdomen. It is useful for the management of diabetes. It improve blood flow throughout the body. Stiffness leaves the back as muscles and nerves are activated. It helps to correct hunching of the upper back and increases the strength of the thighs.