Assume posture no. 3 of surya namaskar, ashwasanchalan. With the left leg in the front. Allow the back knee to rest on the floor. Take your right arm over the left knee so that the armpit is resting over the knee. This will allow you to turn your upper body to face the left side. Join your hands to make a Namaste at the centre of your chest. Gaze at your left elbow. This is the final posture. Hold for as long as comfortable. Repeat on the other side.
Asana Description: How to do Naukasana? Sit down on the floor with the knees bent and palms resting on the floor near the hips. Inhale and straighten your knees so that the feet are no more than 15cm above the floor, simultaneously lean back with the hands stretched out straight in front of you. Arms and feet are at the same level with the palms facing downwards. Balance only on the buttocks. Gaze at your toes. Benefits: This asana removes lethargy by toning all organs and stimulating the digestive, muscular, circulatory, nervous and hormonal systems.
How to do Padma Mauryasana? Sit in padmasana. Come up to stand on the knees, place palms flat on the ground in front of you with fingers facing backwards towards knees. Bend the elbows and bring them closer together. Lean forward and place each elbow on the either sides of the abdomen. Lean forward further and slowly rest your chest on the upper arms and transfer the body weight on to the arms. Once comfortable lean further and lift the folded legs off the floor. Balance in this position for as long as comfortable. Practice note : Padma mayurasana is easier to practice than mayurasana especially for women.
Asana Description: This forward bend asana rejuvenates the spine and tones the abdominal organs and gets rid of sluggishness. Paschima means west or back of the body and uttana intense stretch or extension and asana posture or pose. How to do Paschimottasana? Sit with the legs out stretched with the feet together. Place the hands on the knees. Relax your body in this posture. This is the starting posture. Slowly bend from your hip, slide your hands down your legs and grasp your big toes between your thumbs and fingers. If this is not possible you may hold your heels, ankles calves or knees. Hold this position and relax your back and legs allowing them to gently stretch. Without bending your knees gently pull your torso towards your legs. Pull using the arm muscles, do not strain the back. Try to touch your head to the knee. Be careful not to strain. This is the final posture. Hold in this posture for as long as comfortable. Counter-Indications: People suffering from back problems, slip-disc, sciatica, hernia should not practice paschimottanasana.
Asana Description: Janusirsasana quite literally means head to knee pose. In Sanskrit ‘janu’ means knee, sirsha means head and asana pose or posture. Janusirsasana is a forward bending posture that strengthens and stretches the shoulders, spine, groins and hamstrings while simultaneously stimulating the livers and kidneys. It is beneficial for people suffering from high bloods pressure, insomnia and sinusitis and also helps relieve menopausal symptoms, menstrual discomfort, stress & anxiety. How to do Janusirsasana? Sit with the legs out stretched with the feet together. Bend the left leg and place the heel of the foot at the perineum and allow the sole of the foot to rest against right inner thigh. Keep your spine stretched and back muscles relaxed. Slowly bend forward sliding your hands down your right leg and try to hold your right foot. If possible hold your right foot with both your hands. Try to touch your forehead on the right knee. This is the final position. Stay in this posture for as long as is comfortable. Slowly sit up and straighten the left leg. Return to the starting posture and rest the hands on the knees. Change sides and repeat with the right leg bent and left leg straight. Practice up to 5 times each side. Counter-Indications: People suffering from back problems, slip-disc, sciatica, hernia should not practice this asana.
This pose strengthens the digestive system, stimulates metabolism, and purges your body of toxins by massaging the digestive organs, increasing the blood circulation, and strengthening the core. It is believed that peacocks can eat deadly snakes without being affected by their venom. Each snake the peacock destroys represents an earthly attachment. As you practice this pose, try to cultivate the true spirit of being liberated from poisonous things in your life. How to do Mayurasana: - Kneel on the floor and place the feet together. - Lean forward and place both palms between the knees on the floor with fingers pointing towards the feet. The hands with need to be readjusted according to comfort and flexibility. - Bring the elbows and forearms together. Lean further forward and rest the abdomen on the elbows and chest on the upper arms. - Stretch the legs backwards so they are strait and together. Tense the muscles of the body and slowly elevate the trunk and legs so that they are horizontal to the floor. Hold the head upward. - The whole body should now be balanced on the palms of the hands. In the final position, the weight of the body should be supported by the muscles of the abdomen, not the chest. In the beginning, this asana should only be held for a few seconds and can be attempted a second time when the breath returns to normal. Mayurasana should be performed at the end of a sequence. Mayurasana can speed up the circulation quite vigorously and tends to increase the amount of toxins in the blood as part of the process of purification. Therefore, it should never be practiced before any inverted asana as it may [...]
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
Chakrasana (wheel pose) How to do Chakrasana? -Lie on the back with knees bent and the heels touching the buttock. – Place the palms on the floor besides the head with the fingers pointing towards the shoulders. This is the starting position. […]
SURYA NAMASKAR is a complete Sadhana (spiritual practice) in itself for it includes asana, pranayama, mantra and meditation techniques. In English we know the practice as Sun Salutation; which is the literal translation of the Indian (Sanskrit language) term. It is interesting to learn that the Sanskrit word ‘Surya’ (meaning the Sun) – literally translates into ‘Beautiful Light‘. This is an indication that Surya Namaskar is at once an energizing practice. In the ancient times; people would practice Surya Namaskaar at sunrise; the practice would be done facing up to the sun. The Yogis of yore refined the practice into something resembling the modern day practice with a sequence of 12 postures. For the Yogis; it became a staple practice to loosen the limbs in the mornings, and also as a preparation and warm-up for the other Asanas and Pranayam practices they would undertake. In fact the various postures in Surya Namaskaar helped in energizing each of the 7 Chakras (energy centers) in the human body. How to practice Surya-Namaskaar? The practice involves 12 poses – alternately stretching the Spine backwards and forwards; and with alternate Inhale and Exhale instructions. Also, each posture has a chant associated with it - these are all different Sanskrit names of the Sun. Pranamasana Position 1--Pranamasana (prayer pose) "Om Mitraya Namah" Keep the eyes closed and remain standing upright with the feet together and palms together in front of your chest in namaskara mudra. Mentally offering homage to the sun, the source of energy. Relax the whole body. Benefits: This pose establishes a state of concentration and calmness in preparation of the practice to be performed. Hasta Uttanasana Position 2--Hasta Utthanasana (raised arms pose) "Om Ravaye Namah" Raise [...]
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
Asana description Parivrtta Janu Sirasana (Revolved head to knee pose) gives a lateral stretch to the body and also stretches the hamstrings and behind the shoulders. It gives a beneficial compression of the abdominal muscles and organs on one side of the body and simultaneously stretches them on the other side. It prepares the body for long hours of sitting in meditation. How to do Parivrtta Janusirasana? - Sit with legs about a meter apart. Bend the left knee and place the heel against perineum. - Bend forward, inclining the body to the right to hold the right foot with the right hand. - The fingers should be in contact with the arch of the foot and the thumb should be on top. - Place the elbow on the floor on the inside of the strait leg. - Bring the left arm over the head and grasp the right foot with the left hand. - Ease the head under the left arm, relax the back and twist the trunk as much as possible so that the chest is open and facing forward. - Hold for as long as is comfortable. Release the hands and slowly return to the starting position. Contraindications Pregnant women and people with back complaints should not perform this asana. It is a rather advanced practice, so be sure you are comfortable with janu sirasana before you attempt the revolved variation. - Catherine Juliano
Lying in shavasana stretch out both hands paralell to the shoulders, palms facing down. Bend your right knee and place the right sole on the left thigh. Bring the knee down toward the floor, twisting to the left side. Be sure to keep the right shoulder in contact with the floor. Turn the head to the right. Stay for a few breaths, inhale and come back to the center. Change sides. This asana rectifies the disorders of hip joint, relieves the strain and pain of the waist and pelvic area, removes the unnecessary fats stored in the waist area, eliminates constipation by providing abdominal massage. It can be performed after back bending to ensure suppleness of the spine. This asana is also great for those suffering form diabetes. The pancreas is squeezed in the twist secreting insulin and promoting healthy function of the pancreas. By Manish Pole and Catherine Juliano