Blog Archives

Asanas for Steadiness & Balancing

6/18/2021

Balance of body, mind and prana are essentials for physical and mental health. Regular specific asanas and moderate diet make this possible. In present time, when people running to meet deadlines, tension is imminent. A few asanas are discussed here which are extremely useful for sense of balance, steadiness of mind, breath balancing etc.

For balancing of body, increasing metabolic rate & eliminating toxins –
In starting breathe normally, when elevate body breathe deeply. Awareness maintained in the final pose. These asanas should be done at the end of asanas. People suffering from high BP, heart ailment, hernia or peptic or duodenal ulcers should not attempt.

Mayurasana (Peacock pose) – Lie flat on the ground inverted (on the stomach &chest), breathe normally, place both palms on the floor with the elbows on each side of the naval, bring the wrists & forearms together son they touch, lean forward and rest the abdomen on the top of the elbows just below the naval, let the chest rest on the top of the upper arms, breathe in deeply, slowly elevate the trunk, head & legs in the straight line, hold the head upward, balance the body on palms, final pose, remain as much as comfortable, lower the legs on the ground, if possible repeat.
Hamsasana (Swan pose) – it is exactly same as mayurasana, except the feet are not raised off the ground.
Padma Mayurasana (Lotus peacock pose) – it is done in padmasana.

For sense of balance, steadiness of mind and sooths tension –

Baka Dhyanasana (Patient crane pose – long bird) – Squat on the floor with feet apart, balance on tiptoes, place palms flat on the floor directly in the front of the feet with the fingers pointing forwards, the elbows should be bent outwards, adjust and slowly lean forward, lift the feet off the ground, support the whole body on the hands & arms, keep the knees firmly in contact with the upper arms, bring the two feet together, raise the head upwards, final pose, stay till comfortable, slowly lower the feet, repeat.
Padma Parvatasana (Lotus mountain pose) – it is beneficial in developing balance and helps to reduce nervous tension. Process – sit in padmasana, slowly raise the buttocks off the ground so that weight of the body is entirely on the knees, slowly straighten the spine & make the back & legs vertical (one can use support of wall initially), fix the gaze on the wall directly in front of the eyes, raise one arm upwards, maintaining balance with other arm, try to raise the other arm upwards, breath normally throughout, final pose.
Garbha Pindasana (Foetus in the womb pose) – Sit in Padmasana, slowly slide the two arms between the calf and thigh of each leg, insert the arms till elbows bend under the calves, place the hands behind or on the side of the head, simultaneously maintain balance of the body so that only bottom of the spine rests on the floor, final pose, breath normally, stay till comfortable, then lower the arms and legs, release.
Kukkutasana (Cockerel pose) – Sit in padmasana, slowly slide the two arms between the calf and thigh of each leg, place palms flat on the ground in front of the buttocks, push forwards & raise the body so that it is balanced on the two arms, hold the back straight, breath normally throughout, final pose, stay till comfortable, then lower the arms and legs, release.
Eka pada prnamasana (one legged prayer pose) – this helps to bring nervous equilibrium and develop coordination between different parts of the body. Process – stand upright, face forward & gaze at fixed point on the wall, bend one leg & place the sole on the thigh of other leg, using the hands, adjust the heels so that it is close to perinium, raise hands & place palms together in the front of chest, final pose, stay till comfortable, then lower the folded leg, do it with other leg.
Dwi pada kandharasana (Two-legged shoulder pose) - Eka pada sirsana is an excellent preparatory asana for dwi pada asana. This is advanced forward bending asana. It revitalizes the nerves of the whole body. It has profound effect on all the abdominal organs, esp. kidneys, liver, spleen, intestine, and pancreas. It also massages pelvic organs which brings efficiency in sexual and eliminatory systems. Process – lie flat on the back, relax, bend one leg upward and place the foot behind the head, leg under the armpit of same side of arm, repeat the same process with other side of leg, both arms rest above the two legs, try to cross the feet behind the head, place the palms together, relax, this is final pose, breathe slowly and deeply, stay in final pose till comfortable, then carefully unfold the legs and straighten them. Do counterpose – bhujanasana, matsyasana etc.
Santolanasana (Balancing pose) - this helps to bring nervous equilibrium and develop coordination between different parts of the body. Process – lie downward on the chest side, lean forward & raise the whole body on the arms, legs & trunk to be horizontal, arms vertical, then raise one arm & rest it along the trunk & thigh, entire body sideway so it stands on vertical arm & one foot, do this posture from other arm, return to original pose of downwards with both arms vertical, then place one arm on the back, maintain balance till comfortable, then return the arm on the floor & do it with other arm, return the arm to floor, then raise one leg, stretch it upward & backward, hold the head upward, maintain balance, one round complete.
Pada angusshthasana (Tiptoe pose) – this helps to bring nervous equilibrium and develop coordination between different parts of the body. Process – sit on the heels, breathe normally throughout, raise the heels & balance on tiptoe, lower the heels slightly to make the thighs horizontal, adjust the body to bring heel of one foot so that it presses into the area of perineum, carefully put the other foot on the opposite leg, place palms together in prayer position in the front of the chest, final pose, stay till comfortable, lower the foot and repeat the process with other leg. Initially, support of wall can be taken.
Tadasana (Palm tree pose) – This asana develops a sense of balance and loosens up the entire spinal cord. Stand with feet 15 cms apart, gaze directly in the front, interlock the fingers of both hands, raise oneself on the toes, try to stretch upward, remain in that position for a few seconds, then lower the body and bend and rest the back of hands-on top of the head, repeat. Inhale deeply as body is raised, hold the breath in final position and exhale while lowering.
Tiryak Tadasana (Swaying Palm tree pose) – modified Tadasana. Bend the body left and right in raised position. Breathing should be normal.

For breath balancing:

Padadhirasana (Breath balance pose) – pressure is simultaneously applied under both armpits. Place the right & left hands under the left & right armpits respectively with the thumb upwards in front of the shoulder. Close the eyes. This is final pose. Breath slowly & deeply. Practise until the breath flows become equalised. This brings about a balance of the air flows through the right and left nostrils. It is important for balancing external & internal realms.
Yoga Danda (T shaped wooden crutch used by yogis) – If the left nostril flow is predominant then the crutch in placed under left armpit. It will increase the right nostril flow. Likewise, crutch is placed under the right armpit to induce a greater flow of the left nostril.
Ida & Pingala Shuddhi – Sit in comfortable pose, close the eyes, Ida Shuddhi - imagine & feel the breath flowing in and out through the left nostril. Synchronize the mantra Aum with both inhalation and exhalation. Pingala Shuddhi – same as Ida Shuddhi except through right nostril.
Lying position – If the Ida needs to flow then automatically there is the tendency to lie down on the right side; likewise, for Pingala, lie down on the left side. For flow through left nostril, pressure under right armpit; to induce flow through right nostril, pressure under the left armpit.

For Balancing emotions: -
For dissolving Anger – Shashankasana

For Balancing various systems in the body (Surya Namaskara): -
Surya Namaskara is not categorised as asanas or yoga. Its twelve physical postures correspond to zodiac signs. The physical postures are synchronized with breathing, specific seed (bija) mantras, and awareness. The twelve physical postures are

Pranamasana (prayer pose) – Mantra – Om Hram Mitraya Namah – for friend
Hasta Utthanasana (Raised armed pose) – Mantra – Om Hrim Ravaye Namah – for shining
Padahastasana (Hand to foot pose) – Mantra – Om Hrum Suryaya Namah – beautiful light
Ashwa Sanchalasana (Equestrian pose) – Mantra – Om Hraim Bhanave Namah – for brilliance
Parvatasana (mountain pose) – Mantra – Om Hraum Khagaya Namah – for who moves in the sky
Ashtanga Namaskara (worship with eight points) – Mantra – Om Hrah Pushne Namah – for giver of strength
Bhujangasana (Cobra pose) – Mantra – Om Hram Hiranyagarbhaya Namah – for the golden centred
Parvatasana (Mountain pose) – Mantra – Om Hrim Marichaye Namah – for he lord of dawn
Ashwa Sanchalasana (Equestrian pose) – Mantra – Om Hrum Adityaya Namah – for the son of aditi
Padahastasana (Hand to foot pose) – Mantra – Om Hraim Savitre Namah – for beneficence
Hasta Utthanasana (Raised armed pose) – Mantra – Om Hraum Arkaya Namah – for energy
Pranamasana (prayer pose) – Mantra – Om Hrah Bhaskaraya Namah – for leading to enlightenment.

Surya Namaskara should be practiced before doing other asanas, preferably at the time of sunrise. In day time, it should be done after a gap of at least three hours after meals. It should not be done at the time of sleep. To start with, two-three rounds can be done. It loosens up the entire body, eliminates toxins from the body and balances various systems in the body such as digestive system, circulatory system, respiratory system, endocrine system, eliminative system etc.

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

0 Comments

Backbone Asanas

6/11/2021

0 Comments

Back pain is one of the most common reasons, people go to the doctor or miss work, and it is a leading cause of disability worldwide. Improper handling of backbone and in absence of asanas doing on regular basis, backbone develops a number ailment. Back pain can range from a muscle aching to a shooting, burning or stabbing sensation. The various back problems crop up due to its mishandling & not doing practices to keep its flexibility. Indian yoga system provides several asanas (postures) which help in maintaining backbone in proper health. A flexible spine is often a clear indicator of good health, while a rigid spine often signifies poor health. A few asanas are discussed hereunder to massage abdominal organs concerning digestion, reproduction and elimination.

Ardha Bhujangasana (Sphinx Pose) – Lie flat on the floor, face downwards, extend the feet so that the heels and soles face upwards, rest the forehead on the ground, bend the arms and place the forearms flat on the floor, place the palms downwards on each side of the head, exhale deeply, then inhale deeply and slowly raise the head & shoulders by bringing upper arms in vertical position, the elbows remain on the ground. Stay in that position & hold the breath. Exhale while lowering the body. Movement is synchronized while breathing. Back should be relaxed always. Repeat. It is good for flexibility of the backbone.
Bhujangasana (Cobra Pose) – similar to Ardha Bhujanasana. In this, head is raised & slowly bent backward, hands are straightened including elbow. Limitation – People suffering from peptic ulcers, hernia, and intestinal tuberculosis or hyperthyroid should not do this asana. This asana increases flexibility of backbone, improves functioning of thyroid, kidneys and the adrenal glands, massages abdominal organs and pelvis such as stomach, pancreas, liver, gall bladder, sexual and eliminative organs.
Triyak Bhujangasana (Twisting Cobra Pose) – Benefit as from Bhujangasana. Twisting the body & head slightly to the right while doing Bhujangasana, twisting the body & head to the left side. Breath normally.
Shalabhasana (Locust Pose) – In this, lie flat on the ground, face downwards, legs straight with feet together, arms besides the body or under the body, palms face downwards, chin in contact of the ground throughout the practice, shoulders as near the floor as possible, breaths deeply, and raise both legs, retaining the breath in raised position of legs, then slowly lower the legs and exhale. People suffering from high BP or thrombosis should take care. This asana stimulates the whole autonomic nervous system, particularly the parasympathetic outflows. The asana is found useful for relieving sciatica and mild forms of slip disc.
Ardha Shalbhasana (Half Locust Pose) – Same as Shalabhasana except that it is done by raising each leg alternately. This is a great help in removing constipation.
Kandharasana (Shoulder pose) – Lie flat on the back, bend the legs at knees and place feet so that the heels are near or touching the buttocks, the feet be flat on the floor, slightly separated, grasp the ankles with the hands, relax the whole body, breathe deeply, while holding the breath raise the buttocks and arch the back upwards, try to push navel & chest as high as possible, body is supported by the feet, arms, shoulders & head, this is final pose, stay in final pose till comfortable, slowly lower the body with exhalation, repeat. The asana is useful for spinal defects.
Halasana (Plough pose) – Lie flat on the floor, facing upward, legs should be straight & together, relax, breathe deeply, raise the both legs vertically by using abdominal muscles, then fold the legs over top of the head, as legs are raised, buttocks & hips should be raised, gently lower the feet towards the ground behind the head, if possible touch the toes to the ground, hands can be flat or folded behind the back, stay in this (final) pose till comfortable, breathe slowly & deeply, sequence of the return is the reverse.
Pada Hatasana (Forward bending pose) – it standing paschimottanasana. Stand upright, relax whole body, inhale deeply, bend the forward while exhaling, at the end of exhalation head & trunk should point towards floor, head should as near as possible to the knees, breathe normally, try to hold back of ankles, if not possible calves, keep legs straight, stay in that position, raise the head & shoulders forwards & upwards as high as possible, head & shoulders to be raised as high possible & lower & middle part pulled downwards to stimulate spine, hold the breath during this, final pose, release breathe out, repeat, return to starting position. Coordinated breathing with physical movement. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
Variations – Pada Angushthasana (Tiptoe pose) – holding of big toes or placing hands under the front of the feet. Utthitajanu Sirshasana (Upward facing head between knees pose) – in Pada hatasana, while exhaling wrapping the arms horizontally around the back of knees, elbows pointing outwards, face looking backwards & upwards. Dynamic pada hastasana (Dynamic forward bending pose) – before pada hastasana, raise the arms above the head, leaning backwards slightly.
Mukta Hasta Merudandasana (Rocking horse pose) – Sit on the floor with the back straight, fold legs so the knees are near chest, bend the arms at the elbows, clench the fists & place them near the knees, breathe in deeply, lean backwards while simultaneously straightening & raising the arms & legs, keep the fists in contact or near the knees, this is final pose, whole body should be balanced on the buttocks, hold the breath in final pose, stay as long as comfortable, then lower & bend the legs into the starting position, round one, repeat. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
Merudandasana (Spinal column pose) - Sit on the floor with the back straight, place soles of the feet flat on the floor in front of the buttocks, about half a metre apart, hold the big toes with thumbs & index fingers, breathe deeply, lean back & straighten the two legs simultaneously try to separate the legs as much as possible, final pose, raise the legs as high as possible, hold the breath till comfortable, return to the starting pose, round one, repeat. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
Utthita Hasta Merudandasana (raised hand and spine pose) - Sit on the floor with the back straight, fold legs so the knees are near chest, bend the arms at the elbows, hold the big toes with thumb & index fingers of each hand, breathe in deeply, lean backwards while simultaneously straightening the legs & keeping them together, the arms & legs should be straight and together, whole body should be balanced on the buttocks, hold the breath in final pose, stay as long as comfortable, then lower & bend the legs into the starting position, round one, repeat. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
Nirmalamba Paschimottanasana (unsupported back stretching asana) – it is possible with flexible spine. Sit on the floor with the knees bent, breathe deeply, raise the feet, try to straighten the legs, maintain balance, hold the feet with the hands, adjust so that you are balanced, breathe out, then breathe in deeply, try to pull head near knees, this is final pose, hold the breath till comfortable, lower the legs to the starting position, relax, one round completed, repeat. People suffering from slipped disc, heart problems, high BP, abdominal hernia and severe sciatica, should not do.
Meru Wakrasana (Spinal twist) – Sit on the floor with legs stretched out in the front, place both the hands outside of right buttock, lift the left foot off the floor and place it on the outside of the right knee, gently twist the spine & place the right hand further behind the back. Again, relax the spine. Then return the starting position. Repeat on the left side the body. It helps in relocating displaced vertebrae and tones all the nerves within and surrounding the spine.
Vyaghrasana (tiger pose) – kneel on the floor, feet and knees slightly separated, lean forward, place both hands flat on the floor, palms downwards, slowly bend the right leg & swing the thigh up to the chest, arch the back upwards & bend the head near the upcoming right knee, breath out, then slowly inhale & move the right leg backward & upward of the body, keep right foot off the ground & pointing upward, try to bring the back of the head as near as possible to the right toe, hold the breath, exhale while bending in the original position, repeat it with left leg.
Ardha Matsyendrasana (half spinal twist) – named after great yogi Matsyendranath. Sit on the floor with both legs stretched forward, make the trunk straight and vertical as comfortable, bend the right leg & place the right foot on the outside of the left knee, sole flat on the ground with the ankles in touch with the side of the left knee, the foot & toe point forwards, place the left hand on the left side of the body, fold the left leg backwards to the right, place the left heel so that it is in contact with the right buttock, try to grasp the right ankle with the left hand, don’t strain, the left arm be adjusted so that it is straight & so that the back of the arm is in contact with the right knee and calf, the right knee be as close as possible to the left armpit, push the right thigh towards the abdomen, place the right arm behind the back, pushing the hand either towards the top of the spine or towards the outside of the left thigh, inhale deeply and then exhale slowly twist the trunk further to the right as much as comfortable, stay in final position for some time, then return to starting position & straighten both legs. Repeat it by twisting the body to the left. It should be practised after most other asanas. People suffering from peptic ulcers, hernia or hyperthyroidism should not do it. People who suffer from sciatica or slipped disc may gain much benefits from this asana. This asana contributes in bringing the spinal muscles and nerves into optimum health, reduce tendency of adjoining vertebrae to fuse together and help in treatment of backache, neckache and headache as well as general body stiffness.
Poora Matsyendrasana (Full spinal twist pose) – it has same benefits as ardha matsyendrasana. Process - named after great yogi Matsyendranath. Sit on the floor with both legs stretched forward, make the trunk straight and vertical as comfortable, place the left foot on the right hip joint, as near the side of the waist as possible, left thigh to remain flat on the ground, carefully twist the spine to the right hand side, try to place the left armpit against the right side of the raised knee, if possible grasp the right ankle with the left hand, , straighten the left arm and line it up with right calf, place the right arm behind the back, this is final pose, twist the head to the right, close the eyes, breathe slowly, stay in the final pose as long as comfortable, return to the starting position, relax all muscles, repeat the process in the opposite direction. For counterpose, sit legs stretched in the front.

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

0 Comments

Asanas for Internal Organs

6/5/2021

0 Comments

Asanas for Internal Organs
Asanas actually boasts an impressive plethora of physical benefits and can be used as complementary therapy in combination with conventional treatments for various diseases. This article is attempted with a view to describe the asanas to tone up the internal organs and to alleviate the general ailments of the organs.

For Throat region (Tonsils, thyroid glands, the pharynx, the larynx, the salivary glands as well as the auditory system) –

Simhasana (roaring lion pose) – Sitting in Vajrasana, separating the knees about 45 cms, leaning forward, placing the hands on the floor between the legs, fingers & elbows pointing backwards, stretching the neck backward and folding the tongue backwards so that the tongue presses hard against the soft palate at the top & back of the mouth. Simhasana is useful practice for preventing and removing pharyngitis, laryngitis, tonsillitis and general throat ailments.
Sarvangasana (Shoulder Stand Pose) – Lie flat on your back with both legs straight & together, straighten the arms and place them beside the body, palms downwards, relax, breath out deeply, raise up the legs by contracting & using the abdominal muscles, keep the legs straight & together, buttocks and back be on the ground, stage 2 – elevate the legs further off the ground by pressing the hands and arms against the ground & contracting the abdominal muscles, raise the buttocks & legs, fold the forearms upwards, placing hands on the back & sides of the chest, keep legs vertical, stage -3 – fold the straight legs over the head so that the feet are above & behind the back of the head, slowly lower the buttocks to the floor, gradually rotate the straight legs over the top of the head and lower them on the ground, relax.

Alternatively, lie flat on the ground facing upwards, bend the legs & place the soles of the feet flat on the ground with knees point upwards, raise the trunk to the vertical position by contracting the abdominal muscles & pushing the lower back with hands & arms, keep the legs bent, place the hands on the side & rear of the ribs with elbows on the ground, slowly straighten the legs to attain the final pose. Retain the breath either inside or outside while raising or lowering the body.
It is essential to practise counterpose after any inverted asana. The best counterpose is bhujangasana, ushtrasana, chakrasana, supta vajrasana and matsyasana. People suffering from excessive BP, excessive enlarged thyroid, weak heart, weak blood vessels of eyes, arteriosclerosis, cerebral thrombosis, slipped disc, during illness etc. should not do it. Sarvangasana is beneficial for operational efficiency, thyroid gland, para-thyroid gland, rejuvenate aging body, balances endocrinal system etc.

Padma Sarvangasana (Shoulder stand lotus pose) – in Stage 2 of Sarvangasana, fold the legs in padmasana, then lean backwards &lie flat on the back, elevate the legs to the vertical pose, final pose is same as in Sarvangasana.
Niralamba Sarvangasana (Unsupported Shoulder stand pose) – similar to Sarvangasana except the arms and hands are held behind the back.

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.

For heart –
Sarpanasana (Snake Pose) - Lie flat on the floor, face downwards, extend the feet so that the heels and soles face upwards, fold the arms behind the back, inhale deeply and slowly, expanding the chest & abdomen as much as possible, at the end of inhalation slowly bend the head backwards and raise shoulders & upper back. Whole body be relaxed and tensed. Limitation – People suffering from ulcers, high BP, heart troubles or hernia should not attempt it. This asana is good for lungs, heart, back and spinal muscles.

For Brain –

Sirshasana (Headstand pose) – The benefits of sirshasana are immense. Perfect health of brain cells allows the brain in turn the physical body to function efficiently and to full capacity. Sirshasana is found helpful in relieving diabetes, sexual disorders, thyroid ailments; revitalize sensory organs, skin, pelvic & abdominal organs etc.

Practise on a blanket, mat or thin cushion. Place the blanket on the ground, kneel in the front of the blanket with the feet together or apart, interlock the fingers, place the forearms flat on the blanket in triangular form, lean forwards so that the head rests on the blanket just in the front of the clasped hands, crown should rest on the blanket, wrap the interlocked hands around the back of the head and adjust them so that they firmly support the head, straighten the legs, slowly bring the toes nearer the face, this will progressively make the back move towards the vertical position till most of the weight of the body is supported by head & arms, slowly bend the legs, bring the thighs close to the trunk without slightest tendency to topple backwards, try to raise one foot, then both feet together about 20 cms, if you feel any instability, then let the feet drop slightly onto the floor, repeat the process & perfect the process of raising the feet off the ground without losing balance, slowly raise the legs upwards & knees pointing downwards, keeping the heels near the buttocks, maintain the equilibrium, slowly raise the knees upwards & finally pointing directly upwards, make sure spine & thighs in line – straight & vertical, slowly raise the feet so that they point upwards, whole body in one line, breathe slowly & deeply, return to the starting pose. Beginners can start it with 30 seconds. It can be done for a few minutes. Counterpose of Sirasana is Tadasana. People suffering from High BP, weak heart, cerebral or coronary thrombosis, weak eye-blood vessels, conjunctivitis & chronic glaucoma, haemorrhage, inflammation in ears, chronic catarrh, sliiped disc, extremely impure blood, kidney problems etc. should not practice Sirshasana.

Salanba Sirshasana (supported head stand) - Place the blanket on the ground, kneel in the front of the blanket, lean forward, place the head on the blanket midway of forehead & crown, place palms flat on the ground on either side of the body, fingers pointing forward, adjust the position of the hands, the forearms should be vertical, raise knees, straighten both legs, keeping them together, move both feet slowly forward on tiptoe until the back is vertical, most body weight is supported on the head, raise the legs upwards till they are vertical, keeping both legs straight & together, keep spine and legs straight, breathe normally, stay in this pose till comfortable, slowly return to the original pose. Counterpose tadasana. This pose is much easier than sirshasana.
Niralamba Sirshasana (Unsupported head stand) – similar to Salamba Sirshasana, except arms are stretched straight. This pose is more difficult than Sishasana. For better balance.
Oordhwa Padasana (Raised lotus headstand pose) – Similar to Sirshasana, except legs are in padmasana. This pose is much difficult and drainage of blood is impeded.

For Chest – Shallow breathing is often caused by inflexibility of the ribcage.
Ushtrasana (Camel pose, backward bending asana) – knees and feet are separated by the same width as the hips. The top of the feet should rest on the ground. Thigh, trunk and head should be vertical. Then lean backward slightly and grasp the right heel with the right hand. Allow the arms to support the weight of the body. Tilt the head backwards as far as it is comfortable. Relax the muscles of the neck, legs, arms and back as much as possible. Breathe normally. Then return to the starting position by tensing all the muscles.

For Reproductive System – Shashank Bhujangasana (Striking Cobra Pose) – It combines the backward bending (Bhujangasana) and forward bending. In forward bending, arms are outstretched in front of the shoulder and body weight is gradually transferred on the palms. It gives similar benefits as Bhujangasana and shashankasana. It is particularly useful in toning reproductive organs.

For abdominal organs (liver, pancreas, alimentary canal, kidneys and spinal column) – To alleviates abdominal disorders such as constipation, indigestion etc.

Shashanasana (Moon or Hare Pose) – Sit in Vajrasana & place the hands on the knees, inhale slowly & simultaneously slowly raise the arms vertically above head, keeping them straight, then exhale slowly & bend forward keeping the arms, trunk and head in one line, at the end of exhalation, the forehead and arms should rest on the floor in the front of knees and inhale & raise the trunk and arms to the vertical position and then exhale & return in the original position. Repeat.
Supta Pawanmuktasana (Leg lock Pose) – lie flat on the back, bend the right leg & bring the thigh and knee as near as possible to the chest, the other leg keeping straight, place the hands over the knees and interlock the fingers, inhale slowly, deeply & raise the head and shoulders, nose / chin / neck to be as close as possible to the right knees. Then exhale slowly and lower the head and shoulders on the floor to resume the starting position. Repeat the procedure with left leg then repeat the procedure with both legs.
Agnisar Kriya – It is contracting and expanding the abdomen (naval) towards spinal cord a hundred times, while simultaneously breathing in and out passively. The movement of the abdomen should be rapidly and fully but not over-rapidly. It can be done in Padmasana, Vajrasana or in standing position. Open the mouth and extend the tongue. The eyes may be open or closed.
Utthanpadasana (raised feet) – lie flat on the floor, face upward, arms to remain passive & relaxed on the sides, slowly raise the legs keeping together 30 to 60 cms above ground, hold the legs as well as breath in final position as long as comfortable and then lower the legs on ground. Repeat.
Yoga Mudrasana (Psychic union pose, forward bending asana) – Sit in Padmasana, close the eyes, hold hands behind the back, relax the body, breathe deeply & slowly, then inhale deeply, exhale while slowly bending the trunk forwards, try to touch forehead on the ground in front of the body, if possible, this is final pose, relax the whole body, stay in this position for as long as possible, then inhale slowly & slowly raise the body to the starting position, repeat. Variation – 1, hold the breath in final pose; variation – 2, breath slowly & deeply in final pose; variation – 3, place hands in front of the body persons suffering from sciatica, high BP, hernia or any serious abdominal ailment, should not attempt it.
Baddha Padmasana (Locked lotus pose) – sit in Padmasana, place the feet as high as possible on the thighs so that the toes are near each side of the waist, place the right arm behind the back and try to grasp the big toe of the right leg, breath out deeply, lean forward slightly, grasp the left big toe with the left hand, breathe normally & relax the whole body, stay in final pose as long as possible, straighten the legs, repeat.
Matsyasana (Fish pose) – This asana is excellent for abdominal organs, ribcage and lungs. People who suffer from peptic ulcers, hernia, or any serious ailment should not do it. Sit in padmasana, lean slightly backwards, place the hands on the floor slightly behind & on the sides of the buttock, support the weight of the body on the straight arms, bend one of the arms, allowing forearm & elbow to rest on the ground, slowly bend the other arm so that both elbows rest on the ground behind the buttocks, bend the head backwards so that you can see the floor behind the head, stretch the neck as much as comfortable, slowly slide the arms forwards away from the head, lower the top of the head towards the ground, gently allow top of the head to support the body weight, relax the arms allowing head, buttocks & legs take the body weight, breathe slowly & deeply, stay in this final pose, return to the starting position. Alternatively, the arms can be folded behind the head.
Koormasana (Tortoise pose) – it loosens the vertebrae of spine and tones the spinal nerves. It massages and improves the efficiency of the abdominal organs. Process – sit on the ground with the two legs pointing forward, bend the legs upward from the knees, separate the feet half a metre apart, keep eyes open, breath in , lean forward & place hands under the knees, slowly slide the arms under the two legs, until the elbows lie near the back of the knees, breath normally, spine to remain passive (not to tense), leaning forward slightly, breath out, relax, breath in, try to touch forehead on the ground between the legs, fold the arms around the back and interlock the fingers of both hands under the buttocks, final pose, stay as long as comfortable, return to the starting position. People suffering from slipped disc, sciatica and hernia should not do it. Counter pose is bhujangasana, matsyasana or supta vajrasana.
Eka pada sirasana (One foot to head pose) – this gives massage to abdominal organs and useful for removing constipation and stimulating peristalsis. It found useful in improving blood circulation in the legs and relieving varicose veins. Process - sit on the ground with the two legs pointing forward, bend the left leg slightly, hold the left foot with the right hand, , the fingers placed in the region of the ankle, the palm in contact with the outside the foot, wrap the fingers of the left hand around the left leg slightly above the ankle, the left arm should be positioned so that the elbow lies between the thigh and the lower leg, raise the left leg bend the trunk forward and twist slightly to the right, try to place the left leg on the top of the left shoulder, do not strain, release the grip of the left hand, place the left arm under the left thigh so that the hand points towards the buttocks, raise the left leg higher by using the right arm and by pushing the left thigh to the back with the left arm, try to place the left foot behind the head at the nape of the neck by bending the head forward, if comfortable place hands together in front of the chest, try to straighten the spine and hold the head upright, final pose, breathe slowly and deeply, stay as long as comfortable, slowly release and return to the starting position, repeat.
Dhanurasana (Bow pose) – this asana is very useful for overcoming lethargy and sluggishness in mind and body. It decongests the entire abdominal region and tones up its organs (liver, pancreas, alimentary canal, kidneys and spinal column.
Lie flat on the floor facing downwards, inhale deeply, bend the legs at the knees and bring the heels as close as possible to the back, reach back with the hands and grasp the ankles of each leg, hold the feet together so that the big toes are in contact, place the chin on the ground, adjust the position so that the soft part of the abdomen supports the weight of the entire body on the ground, hold the breath in the final pose, stay as long as comfortable, relax and breath out.
People who suffer from weak heart, high BP, hernia, peptic or duodenal ulcers, appendicitis, colitis and other abdominal ailments, should not do this asana.
Setu Asana (Bridge pose) – similar benefits as of Dhanurasana. Sit on the floor with legs stretched in front, place the palms of the hands on the floor, straighten the arms with fingers pointing backwards, trunk inclined, inhale deeply, raise the buttocks, head hang backward & downward, hold the breath, final pose, exhale while returning, repeat it.
Chakrasana (Wheel pose) - similar benefits as of Dhanurasana. Lie flat on the back, bend legs & place the heels near buttocks, feet apart, bend arms & place hands on the ground beside the back of the head, the fingers should point towards shoulders, relax, breathe deeply, raise the head & trunk off the ground, by straightening arms & legs, try to arch the back as much possible, head hang between straight arms, stay in the final pose, slowly return to the ground, repeat once or twice.
Udarakarshanasana (Abdomen stretch pose) – This asana is useful in abdominal ailments. Take a squatting position with the feet about half a metre apart, turn to the right side, pushing the left knee to the ground, keep the hands on the knees throughout the practice, twist the head & back as far as possible, gaze over the right shoulder, stay in this position, return to the original position, repeat it in other direction. Breath normally.

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

0 Comments

PUJA, Kriya & Bhakti

Asanas for Steadiness & Balancing

Backbone Asanas

Asanas for Internal Organs

Archives

Categories

​PUJA, Kriya & Bhakti

Asanas for Steadiness & Balancing

Backbone Asanas

Asanas for Internal Organs

Archives

Categories

PUJA, Kriya & Bhakti