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Asanas for limbs & joints

5/28/2021

Our hands and feet are biomechanical marvels. Our feet need to be strong enough to deal with some of the greatest forces experienced by the body. Leg muscles, joints and nerves work together to bear the body weight and allow us to move the body. When injury or disease affects any of these structures, life can become difficult. Likewise, arms play so much important role in our lives. Indian yoga system has recommended several asanas (postures) to strengthen the arms, legs and joints.

For strengthening legs:

Ardha baddha padmottanasana (Half lotus forward bending asana) – Stand erect, keep the eyes open, balance on left leg, fold the right leg & place the foot on the left thigh, raise the two arms over the head, clasp the fingers, balance on the left foot, relax, slowly bend forward with exhalation, exhalation to end as fully bend forward & both hands touch left foot, try to touch nose at knees, final pose, stay in final till comfortable & hold the breath, breathe in & slowly return to upright starting pose, unfold the right leg, repeat. People suffering from slipped disc, sciatica, hernia and weak legs should not do. It also stimulates digestive and circulatory process.
Vatayanasana (Flying horse or airborne vehicle pose) – Stand upright, bend left leg and place the foot on the right thigh, place the two hands together in front of the chest, gaze at fixed point on the wall, spread arms sideways like wings, inhale deeply, slowly bend the right leg and lower the body, not to lose balance, thump the left knee against the floor & rest on it, again place the hands together in front of the chest, final pose, breathe deeply, hold breath, spread arms sideways, slowly raise the body with help of two arms, on reaching standing position, breathe out and unfold the left leg, repeat. It also tones up sexual organs.

For Strengthening arms:
Lolasana (Swinging pose) – this asana strengthens arms & abdominal muscles. Sit in padmasana, place palms on either side of the buttocks, inhale deeply, hold the breath and raise the whole body off the ground with the support of arms, swing the body backwards & forward, continue swinging, exhale while lowering on the ground, five rounds reasonable.

For Joints: -

Kati Chakrasana (Waist Rotating pose) – This asana tones up the waist, back and hip joints. Stand erect with feet about half a metre apart, arms hang besides the body, twist the body to the right, keep the feet & legs fixed, allow the right arm to swing to the back and left arm to the right shoulder, rotate the head as far as possible in the same direction, stay in the same position for a second and then twist the body in the opposite direction. Repeat. Breathing should be normal.
Trikonasana (Triangle Pose) – This asana tones up waist region including spinal muscles. Exhale while bending the body to the side and inhale while straightening the body and returning to the starting position. Do three to five times.

Stand erect with feet 1 metre apart, raise the arms sideways to the shoulder height, slowly lean to the right and bring the right hand to the right toe, left hand shall point directly upwards, arms in straight line, turn head upward & gaze at left hand, return to the standing position, performing the movements in the reverse sequence. Repeat the movements on left side.

Same procedure as above, except head facing forwards, left arm be vertical, slowly swing the left arm downwards over the left side of the head touching the left ear, slowly return the starting position, do on left side.

Slowly procedure as above, raise the left hand upwards towards the armpit, keeping the palm in contact with the side of chest, slowly return the starting position, do on left side.
Slowly procedure as above, place the hands behind the back and hold the left wrist with the right hand, twist the hips to right, keeping the feet in the same position, slowly bend to the right side, try to touch the right knee with the nose, return to the starting position, repeat on left side.

Slowly procedure as above, extend the arms horizontally to each other, look forwards, move the trunk to the right and touch the right foot with the left hand, allow the arms to swing so that when the left hand touches the right foot, the right arm points upwards, twist the head & look upwards at the right hand, stay in final position, return to the starting position.

Dwikonasana (Double angle pose) – This asana gives wonderful stretch to the chest. Do maximum 10 times. Stand erect with feet 1 metre apart, twist the arms so that the palms face outwards away from the body, the hands to remain interlocked, bend forwards from the waist while simultaneously bringing the arms upwards behind back, stay in the final position for a few seconds, return to the standing position hanging arms downwards.
Dolasana (Pendulum pose) – Same benefit. Stand erect with the feet about 1 metre apart, bend forwards and touch the head to the right knee, then swing the head and try to touch the left knee, again touch the right knee, repeat 3 times, return to the starting position. Repeat the round.
Garudasana (Eagle Pose) – Take the standing position, raise the right leg and twist it around the left leg (ideally right thigh should lie in front of the left thigh & right foot should rest on the calf of the left leg), fold the arms from elbows, twist the left arm around the right arm, try to place the plams together so that they resemble the back of an eagle, gaze at fixed point in the front of the body, slowly bend the leg & lower the body as far as possible, this is final pose, after short while return to the original position, repeat the practice with right arm wrapped around the left arm and left leg around the right leg. This asana helps to bring about mental and physical harmony and strengthens the muscles of legs and loosens joints.
Dhanurakarshanasana (Archer’s pose) – Sit with both legs straight in front, straighten the arms, head upright, grasp the big toe of right foot with left hand fingers, grasp the big toe of left foot with right arm, place the right foot on the left thigh, keep the left leg & right arm straight, breathe deeply, hold the breath & pull the right big toe towards the left ear, final pose, breathe out, do it in opposite direction, repeat.
Hanumanasana (Hanuman pose) – it is the ultimate test of leg flexibility at the hips. Process – Kneel on the left knee, place the right foot beside the left knee, put the palms of both hands on the floor on each side of the body, gently & gradually slde the left foot backwards and right foot forward, there should not be undue strain, simultaneously support the weight of the body with the two hands, move the feet as far backwards and forwards as they will go without strain, it may be possible to lower the buttocks to the floor to attain the final pose, relax, place two hands in front of chest, breathe slowly and deeply, stay in the position till comfortable, return to original position, repeat the same procedure with the right leg pointing backwards.
For thigh, knee and ankle joints – Ardha Titali Asana (half butterfly), Uthanasana (Squat & rise pose)
For lower back, lower abdomen and waist – Chakki Chalanasana (Corn churning mill)
For spine – Gatyatmak meru wakrasana (Dynamic spinal twist)
For Neck – Greeva Sanchalana (Neck movements – rotate, forward-backward, both side)

Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati

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Yogasanas

5/21/2021

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Yogasanas
In Sanskrit, Yoga means union, Asana means a steady and comfortable posture. Asanas requires participation of one’s whole being, with awareness of oneself in relation to the physical position and movement, the breath, relaxation of the muscles and so forth. Whereas, exercise emphasizes on movement and stress on the muscles.
Rishi Patanjali in his yoga sutras (2-4th Ce), described asana practice as the third of the eight limbs. In the Nath tradition, Goraksha Paddhathi (10-11th Ce), Hatha Yoga Pradipika (15th Ce) & Gheranda Samhita (17th Ce) describe the origin of the 84 classic asanas said to have been revealed by Lord Shiva. In 1966, Iyengar published Yoga Dipika of around 200 asanas. In 1984, Dharma Mitra compiled a list of about 1,300 asanas and their variations, derived from ancient and modern sources.

Benefits of Asanas:
Asanas aim at slowing down the breathing rate to improve the exchange of oxygen and carbon dioxide in the lungs as well as to induce mental tranquillity. Every asana has positive and harmonious impact on the whole being of the person practising it.
Asanas are beneficial for the muscles, joints, cardiovascular system, nervous system and lymphatic system, as well as the mind, psyche and Chakras (energy centers). They are psychosomatic exercises, which strengthen and balance the entire nervous system and harmonize and stabilize the practitioner’s state of mind. The effects of these exercises are a sense of contentment, clarity of mind, relaxation and a feeling of inner freedom and peace.

These re-orientate a person’s mental outlook.
These influence positively on the endocrine gland system & its hormonal releases which improves the emotional make-up.
These bring harmony in the various other bodily systems and bring rhythm & balance in body-mind complex.
These encourages encourage free flow of pranic energy and thereby facilitate good health.
These are important to remove stiffness of body.

Precautions:

Asanas should be done in well ventilated and at tidy place.
While performing asanas, one should wear comfortable clothes, use blanket or rug on floor and not to use unnecessary strain.
Awareness is an essential feature of the practice of asanas.
Try to use the same place every day to build up the atmosphere of peace.
Go to the toilet and take a wash or bath, if possible.
The best time to practice is before breakfast, early in the morning. The ideal period to start asanas is half-an hour before sunrise.
Regularity of asanas is most important. So, one should be realistic in choosing the duration of the program.
Breathing should be through nose, not through mouth. It should be deep and rhythmical as possible.
Breath should be synchronized with the movement.
People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, etc. should practice asanas only under guidance of trained teacher.

Techniques of Asanas:
Many Asanas were derived from the natural movements and positions of animals and carry the names of animals such as “cat”, “deer”, “tiger”, “hare”, etc. The asanas may be practiced for general health, for alleviating the ailments of internal organs, for strengthening the limbs, for joints, backbones & abdomen, for balancing body & mind, for relaxation and pre-meditation and meditation. Under the above categories are the following asanas:

For general health – Surya Namaskar
For alleviating ailments of internal organs -
1. For Throat region (Tonsils, thyroid glands, the pharynx, the larynx, the salivary glands as well as the auditory system) – Simhasana (roaring lion pose), Sarvangasana (Shoulder Stand Pose), Padma Sarvangasana (Shoulder stand lotus pose), Niralamba Sarvangasana (Unsupported Shoulder stand pose);
2. For Chest – Ushtrasana (Camel pose, backward bending asana);
3. For abdominal organs – To massage abdominal organs concerning digestion, reproduction and elimination - Ardha Bhujangasana (Sphinx Pose), Bhujangasana (Cobra Pose), Shalabhasana (Locust Pose), Ardha Shalbhasana (Half Locust Pose), Shashank Bhujangasana (Striking Cobra Pose), Triyak Bhujangasana (Twisting Cobra Pose), Dhanurasana (Bow pose), Setu Asana (Bridge pose), Chakrasana (Wheel pose), Udarakarshanasana (Abdomen stretch pose), Paschimottanasana (Back Stretching Pose), Janu Sirhasana (Head to knee pose), Ardha Padma Paschimottanasana (half lotus back stretching pose), Gatyatmak Paschimottanasana (Dynamic Back Stretch Pose), Pada Prasar Paschimottanasana (Legs spread back stretch pose), Kandharasana (Shoulder pose), Halasana (Plough pose), Pada Hatasana (Forward bending pose), Mukta Hasta Merudandasana (Rocking horse pose), Merudandasana (Spinal column pose), Utthita Hasta Merudandasana (raised hand and spine pose), Nirmalamba Paschimottanasana (unsupported back stretching asana);
4. For abdominal disorders such as constipation, indigestion etc. - Shashanasana (Moon or Hare Pose), Supta Pawanmuktasana (Leg lock Pose), Agnisar Kriya, Utthanpadasana (raised feet), Yoga Mudrasana (Psychic union pose, forward bending asana), Baddha Padmasana (Locked lotus pose), Matsyasana (Fish pose), Koormasana (Tortoise pose), Eka pada sirasana (One foot to head pose);
5. For Lungs – Makarasana (Crocodile Pose) – Lie flat on the stomach with the head and shoulders raised off the ground, head cupped in palms with elbows resting on the ground and relax the whole body. It alleviates spinal or lungs ailments.
6. For heart – Sarpanasana (Snake Pose) This asana is good for lungs, heart, back and spinal muscles.
7. For Brain – Sirshasana (Headstand pose) is found helpful in relieving diabetes, sexual disorders, thyroid ailments; revitalize sensory organs, skin, pelvic & abdominal organs etc., Salanba Sirshasana (supported head stand), Niralamba Sirshasana (Unsupported head stand), Oordhwa Padasana (Raised lotus headstand pose);
8. For Stomach – Cleansing of digestive track is done by Kunjal Kriya, Vaman (vomiting) and Dhauti.
9. For transmutation of the sexual energy – Supta Vajrasana (Sleeping Thunderbolt pose),
For Strengthening limbs –
For arms - Lolasana (Swinging pose);
For legs –Ardha baddha padmottanasana (Half lotus forward bending asana), Vatayanasana (Flying horse or airborne vehicle pose),
1. To remove stiffness of joints -
For thigh, knee and ankle joints – Ardha Titali Asana (half butterfly), Uthanasana (Squat & rise pose)
For lower back, lower abdomen and waist – Chakki Chalanasana (Corn churning mill)
For spine – Gatyatmak meru wakrasana (Dynamic spinal twist)
For Neck – Greeva Sanchalana (Neck movements – rotate, forward-backward, both side)
For Backbone: - A flexible spine is often a clear indicator of good health, while a rigid spine often signifies poor health - Meru Wakrasana (Spinal twist), Vyaghrasana (tiger pose), Ardha Matsyendrasana (half spinal twist), Poora Matsyendrasana (Full spinal twist pose), Tadasana (Palm tree pose), Tiryak Tadasana (Swaying Palm tree pose), Kati Chakrasana (Waist Rotating pose), Trikonasana (Triangle Pose), Dwikonasana (Double angle pose), Dolasana (Pendulum pose), Garudasana (Eagle Pose), Dhanurakarshanasana (Archer’s pose), Hanumanasana (Hanuman pose);
1. For sense of balance, steadiness of mind and sooths tension – Baka Dhyanasana (Patient crane pose – long bird), Padma Parvatasana (Lotus mountain pose), Garbha Pindasana (Foetus in the womb pose), Kukkutasana (Cockerel pose), Eka pada prnamasana (one legged prayer pose), Dwi pada kandharasana (Two-legged shoulder pose), Santolanasana (Balancing pose), Pada angusshthasana (Tiptoe pose), n.
2. For balancing of body, increasing metabolic rate & eliminating toxins –Mayurasana (Peacock pose), Hamsasana (Swan pose), Padma Mayurasana (Lotus peacock pose);
3. To balance external & internal realms – Padadhirasana (Breath balance pose), Nadi Shodhana Pranayama, Jala Neti & Sutra Neti, Yoga Danda (T shaped wooden crutch used by yogis), Anulom Vilom, Ida & Pingala Shuddhi, Asanas in general
4. To improve emotional or temperamental problems – Shashankasana;
5. Relaxation Asanas - Naukasana (boat pose), Saithalyasana (animal relaxation pose), Marjari-Asana (cat stretch pose), Shavasana (corpse pose), Gomukhasana (Cow’s face pose), Gupta padmasana (Hidden lotus pose);
6. Pre-Meditative Asanas - Poorna Titali Asana (full butterfly pose), Kashtha Takshanasana (Chopping wood), Vayu Nishkasana (Wind releasing pose);
7. Meditative Asanas - Padmasana (lotus Pose), Siddhasana (male accomplished pose), Siddha yoni asana (Accomplished pose for women), Swastikasana (Auspicious pose), Ardha Padmasana (Half lotus pose), Vajrasana (thunderbolt pose), Veerasana (Hero Pose), Chankramanam.

Refenrence:A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati

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PUJA, Kriya & Bhakti

Asanas for limbs & joints

Yogasanas

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​PUJA, Kriya & Bhakti

Asanas for limbs & joints

Yogasanas

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PUJA, Kriya & Bhakti