YOGA FOR EVERYBODY - BEST BLOG ABOUT BREATHE YOGA: Asana

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Thursday, October 21, 2021

ASANAS

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Asanas are yoga postures. Asanas are the exercises performed by holding body in a particular posture. Yoga practice consists of performing these asanas which generate flexibility, strength, energy and youth.

Asanas or yoga postures also provide positions for practicing paranayams, mudras, sutras, dhauthis etc. Each of these yoga types are practice in a particular asana.

Various branches of yoga like hatha yoga, raja yoga, kundlini yoga, tantric yoga etc. have their respective asanas.

Yoga asanas are the basis framework on which the whole structure of yoga is built. For each type and branch of Yoga different asanas are practiced.

SUKH ASANA

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Sukh

This is the most comfortable pose for the beginners or the elderly person, so the name Sukhasan or the easy pose. In this pose sit erect and cross your legs in a way that none of the legs are kept over the other. The heel of one leg comes in alignment with the heel of another and the knees are wide open.

TECHNIQUE

Take a cushion; sit on the angle of the cushion.

Stretch both the legs in front.

Sukh Asana

Now, fold any one leg (preferably left) and keep it in the center (heel close to the center of body).

Fold the other leg so that heel comes in alignment to the heel in center.

Adjust, to make the spine straight to feel the curve of spine.

Keep the hands on the knees either in mudra or with palms facing up.

BENEFITS

Excellent as a beginners pose to open up the major joints of the body.

Puts minimum tension on the muscular system & skeleton framework, so due to less pressure the circulation in the lower limbs is not hampered due to the weight of the body.

Checks the loss of prana as the 3 organs of action (both legs & excretory organs) are blocked.

VAJAR ASANA

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Vajra

This pose is also called the Zen Pose as they rarely utilize any other posture. It is also known as The Kneeling Pose/ the Firm Pose/ the Diamond Pose. The pose is so named as it releases the life current suddenly from base of the spine to the top of head.

TECHNIQUE

Vajra Asana

Fold the legs with top of foot flat on floor.

Keep the big toe over each other & roll the heels out.

Keep the knees & thighs together.

Keep the spine erect & chin parallel to the floor.

Keep the hands on the knees in mudra or with palms facing down.

Feel the curve of lower back to cross check the posture.

Do not sit for long stretches initially as it might hyper extend the muscles and joints of knee and ankles.

Do not sit over heels as it might lead to constipation or piles.

Always use a cushion incase of stiffness felt.

Keep a cushion under the knee to avoid strain.

Sit with the lower limbs out and the knees & thighs together.

Keep a cushion under the ankle joint in order to release tension (from the joint).

BENEFITS

The weight of the body on the feet drives out old blood & pumps fresh blood in.

According to reflexology, one get all the acupressure points on the feet to keep one healthy & fit, by sending nerve current to the corresponding organ, stimulating and relaxing it.

It also helps in digestion process by releasing the pressure from the abdominal organ and giving them a good internal massage.

Helps in keeping the diaphragms free, making the breath easy & light.

Helps in attaining a quiet state of mind & elevating the spirits by awakening the dormant energy.

EFFECTS ON BODY

Helps in increasing the efficiency of the digestive & excretory system.

Regulates the air imbalance (vata) in the body.

Tones the thighs, hips, spine & abdomen and reduces fat from hips and thighs.

Makes the posture correct and spine straight.

Allows full expansion and contraction of lung & rib cage. Does not put any pressure on lungs.

Good exercise for the knees & ankle joints to reduce their stiffness increases the mobility & the flexibility of these joints.

Tones up the reproductive system & organs.

Checks the loss of bladder control.

Cures indigestion, dyspepsia, flatulence, gastric troubles, flabby thighs & abdomen, poor posture, hypo activity of excretory and reproductive organs, asthma, bronchitis, constipation, depression, lethargy, piles.
EFFECTS ON MIND

Increases the focus and concentration as the spine is straight and nerve current flows straight up in it energizing the Chakras & activating the nervous system.

Keeps you alert and in a good pose to keep the mind calm in meditation.

Remove lethargy and sluggishness.

PRANA EFFECTS

Allows the prana to flow freely from mooladhara Chakra to ajna Chakra as the body assumes perfect posture (through reproductive and excretory organs).
Regulates the inflow & outflow of prana and Apaan vaayu.

Activates the solar plexus and Manipur Chakra.

SIDDH ASANA

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Siddh

The siddh Asana is one of the finest meditative poses adapted by most of the sages or seers, named after them. The Siddh Asana is also called Adept Pose. The adept is one who has attained proficiency in the control of mind and awakening of the dormant nerve current in the body. It is also known as the perfect pose or the sage pose. It is comparatively easier pose to adopt - since there is no locking of legs, which cannot be sustained by many people for long.

TECHNIQUE

Siddh Asana

Take a cushion and sit on the angle of the cushion.

Stretch both the legs straight and together.

Now, fold one leg from the knee and keep the heel under the perineum (soft under part of the pubis, between anus and scortum).

Fold the other leg over the joint of the opposite thigh.

Adjust to keep the spine straight and both the knees touch the floor.

Keep the hands on the knees in mudra and eyes closed.

The masculine position of this pose is with the right foot on the top.

The feminine position of this pose is with the left foot on the top.

BENEFITS

The steadier the pose, the more you will be able to concentrate and make the mind one pointed so adept pose helps to keep the mind steady.

Does not block off as much blood flow to the leg which might otherwise lead to numbness and pain in lower limbs.

Does not irritate the sciatic nerve which runs from the pubic region down the thigh to the leg.

This pose gives stability to the body and mind.

It also de-stresses the nervous system and calms the mind.

Regular practice of this pose causes the dream state to become exceptionally clear.

PADMA ASANA

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Padma

It is the most significant of all the meditative poses and also regarded to as the symbol of yoga. "Padma" means "Lotus" which has a mystical significance. Firstly, the lotus grows in muddy water and in spite of being there, it maintain its poise beauty & grace which relate to the human race in a way that - staying in this world of "Illusion" or "Maya" detach from it & live in the inner world of peace & joy. Secondly, the lotus flower guided by the wind moves freely over the water yet is deeply rooted at the base of the pond. This symbolizes the growth with a strong base.

TECHNIQUE

Take a cushion (preferably) and sit on the angle of the cushion.

Stretch the legs straight in front.

Padma Asana

Take hold of the right foot with both the hands.

Fold the right leg at the knee & place it at the heel at the joint of the left thigh.

Fold the left leg at the knee using both hands and place the heel at the joint of right thigh.

Keep the spine straight & chin parallel to floor.

Let both the knees touch the floor.

Keep the hands in between the heels in the Dhyana mudra.

Half Lotus or Ardha padmasan where you fold and keep any one leg at the joint of thigh and the other leg is folded comfortably on floor.

Baddha Padmasan or Locked Lotus where you catch hold of the big toe with opposite hand by crossing them from the back.

BENEFITS

Tones & stimulates the nerves of the lower back.
Increases the flexibility of the spine & strengthens the base.

Stimulates the excretory system.

Regulates the function of the endocrine glands by maintaining their level of secretion of hormones.

Regulates & calms down the breath making an apt pose for meditation & Pranayama.

Closes the mooladhara, swadhisthana & Manipur Chakra making it easy for the vital energy to pierce & rise above to the highest abode.

Induces a feeling of detachment & calms the mind.

Balances the life current i.e. the Ida & Pingala to regulate the body temperature with alternate hot & cold current.

Help in maintaining the weight and metabolic rate of the body.

ARDHA PASCHIMOTTAN ASANA

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Asana

The Ardha Paschimottan Asana or Janushir Asana or Half Forward Bend Asana is excellent in massaging the kidneys, pancreas, and liver and opening up the rib cage. In this Asana, bent leg gives support while the second leg is stretched by the weight of upper body, bending gives stretch to the sides of body.

You may try different variation like beginners may perform Ardha Paschimottan Asana by folding one leg and forward bending advanced students may join the hands in Namaskar or cross hands around foot or hold the big toe trying to touch the elbows to floor. Cervical patients are warned not to drop head down but keep looking up.

TECHNIQUE

Ardha Paschimottan Asana

Take a deep breath in and fold left foot to the base of the thighs. Keep the right leg in alignment of ear.

Stretch your arms up to the ceiling.

Bend forward while breathing out to reach the toes.

Ardha Paschimottan Asana

Again take a deep breath in and while breathing out stretch further forward try to catch hold of the foot from little toe side and drop yo head down trying to touch head to knee.

Make sure knees are pressed to the floor and right foot is on the center of the heel.

Breathe in and lift you head and body up stretching your arm up - spread them by your side and bring them down and open up the left leg straight.

Repeat the same on other side.

Fold the right leg at the base of left thigh and repeat the same.

Duration is 10 seconds to 1 minute on each side.

Not to be done in pregnancy, cervical, lumbago, frozen hip joints.

Cervical patients may look up instead of dropping the head down.

You may hold ankles instead of foot incase of poor flexibility.

In case of good flexibility you may try to cross arms around ankle joint in Namaskar or touch the elbow down or hold foot from both sides.

Keep the folded knee on the floor.

Keep the stretched leg straight and knee locked.

Do not round the spine and over stretch to reach the hand to foot.

Try to bend from lower back.

Keep the body weight balanced on both hips.

BENEFITS

Apart from the benefit of Poorna Paschimottan Asana it opens up the pelvic girdle and hamstring.

It gives support to the spine to stretch further up.

It relieves the sciatica nerve and activates the solar plexus.

It increase blood circulation in hip joint, spine and head.

Alternately it contracts and stretches the abdominal organs and nervous system.

ARDHA UPAVISTA KON ASANA

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Asana

The Ardha Upavista Kon Asana or Side Way Stretch give required twist to body. The lateral sides of body are responsible for the opening of the rib cage and giving more space for the lungs to expand. It gives a good shape to the torso and also mobilizes the fat on the sides of the body.

TECHNIQUE

Ardha Upavista Kon Asana

Take a deep breath in breathe out.

Now fold your right leg at the back of left thigh.

Stretch your left leg back at the ear level.

Gently twist your spine towards the left foot.

Stretch your arms forward towards the foot trying to embrace your foot with your palms, pulling the toes towards yourself.

Gently bend down trying to bend your head to the knee.

Push the right knee down left leg straight knee logged feet the stretch on the entire right side of the body.

Gently lift your head up and arm up. Come straight up.

Now change the side. Open up the right leg.

Fold the left leg at base of right thigh & keep on pushing the right leg back at the ear level and repeat the same on other side.

Make sure you do not twist the spine as you bend.

Knees are on the floor all the time.

Shoulders should be relaxed.

Duration 30 seconds to 1 minute

Avoid in Spinal injury and spondilytis.

BENEFITS

Gives an excellent stretch to the lateral sides of the body.

Good expansion of rib cage, increase lung capacity.

Mobilize the fat deposits on the sides of the body.

Strengthen the pelvic region & stretches the hamstrings.

Massages the kidney, pancreas, spleen and liver.

Kidney malfunctioning, releasing compression of rib cage, diabetes, lymph drainage.

Makes the mind stable and relaxed.

Allow the prana to travel up in the higher astral centers.

Activates the vayan vaayu.

Opens up the Anahata and mooladhara chakra.

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Thursday, October 21, 2021

ASANAS

SUKH ASANA

VAJAR ASANA

SIDDH ASANA

PADMA ASANA

ARDHA PASCHIMOTTAN ASANA

ARDHA UPAVISTA KON ASANA

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