Mythical references : Legend goes that Lord Shiva explained the mysteries of yoga to his companion Parvathi, in the river nearby there was a fish who listened quietly to the entire narrative. Lord shiva realising that the fish had learnt Yoga blessed it. The fish took the divine form of Lord Matsyendra, Lord of the fishes. How to do Matsyedrasana Sit with the legs stretched out in front of you. Bend the right knee in under the left leg, to bring the right foot close to the left buttock. Bend the left knee to bring the left foot over the right knee and flat on the floor outside of the right knee. Bring the left hand through the space between the chest and the right knee. Twisting the torso to bring the left armpit over the right knee. Hold the right foot / ankle with the left hand Place the right hand on the floor behind and use as a lever to open up your chest. Sit up straight. Reverse the movement to come out of the posture and repeat on the other side. Benefits: It stretches the muscles on the upper back, shoulders, hips, and neck. Stimulates the digestive fire in the belly This asana massages the abdominal organs alleviating digestive ailments.It regulates the secretion of the adrenal glands, liver and pancreas. Contra-indication : Pregnant women should avoid this asana.
How to do Kati Naukasana? Assume the final position of naukasana Twist your upper body so that the upper body is facing the left side. Turn lower body so that toes are facing the right. This is the final posture. Hold for as long as comfortable. Repeat on the opposite side. Benefits: This asana removes lethargy by toning all organs and stimulating the digestive, muscular, circulatory, nervous and hormonal systems.
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 [...]
We look at one of the most critical Yogic ‘Bandhas’ or neuro-muscular locks – Jalandhar Banhdha. It is done to stimulate the thyroid gland and hence maintain the levels of thyroxin in the body. Thyroxin controls the BMR (Basal Metabolic Rate) of the body. For you to lose weight, it is necessary to raise your BMR – that’s why Jalandhar Bandha is such as important practice. How to do Jalandhar Bandha? Sit comfortably on the floor or on a chair. Keep your back straight, and your palms on your thighs. Take in a deep breath and while keeping the breath inside, drop your chin to touch the jugular notch on your chest. Hold for about 10 – 15secs. Then raise your head upwards and exhale out. Do the practice 3 times, preferably in the morning. Then relax with a few deep breaths. Contra-Indications: If you have cervical spondylitis then place your fist between your chin and chest. If you have high BP, then do not hold your breath for long. If you suffer from hyperthyroidism, avoid the practice. By Manish Pole and Catherine Juliano
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.
Naukasana is one asana that all of you worrying about tummy fat should try out. How to do Naukasana? Breath in deeply, hold your breath and then raise the legs, arms, shoulders, head and trunk off the ground. The shoulders and feet should be no more than 15 cm off the floor. Balance the body on the buttocks, keeping the spine straight. Arms should be held at the same level and in the line with the toes. Hands should be open with the palms down. Benefits This asana stimulates the muscular, digestive, circulatory, nervous and hormonal systems, tones all the organs and removes lethargy. It is especially useful for eliminating nervous tension and bringing about deep relaxation. So, here is something, if practiced regularly, will help alleviate back aches and give you a toned abdomen! - By Lovely Singh & Manish Pole