YOGA FOR EVERYBODY - BEST BLOG ABOUT BREATHE YOGA: Asana

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Wednesday, October 20, 2021

SAMYUKTA PADA SANTULANA ASANA

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One of the best balancing Asana is Samyukta Pad Santulana Asana which helps in releasing the blockages of the reproductive organs by activating the endocrine glands responsible for conception and retaining pregnancy or correcting menstruation disorders.

TECHNIQUE

Fold both the legs on floor.

Interlock the fingers under the thighs.

Samyukta Pad Santulana Asana

Slowly balancing on the tail bone lift the legs up together in air.

Slowly stretch the arms towards the toes.

Stay here balanced till you can.

Slowly fold the legs and come down in danda Asanaa.

Keep the back straight, chest cavity pushed out.

Keep the knees locked, toe and ankle relaxed.

Duration is from 10 seconds to 1 minute

Avoid in Osteoporosis, weak ankle joints, frozen hip or knees and lumbago.

BENEFITS

It open up the hip, knee and ankle joints.

It checks the imbalance of hormones and regulate the excretory and reproductive organs functioning.

It makes the spine and ankle strong.

It tones up the inner thighs and lower back muscles.

It helps in hormonal imbalances, stiffness of lower back, pelvic region and ankles.

It regulates the malfunction of the reproductive organs and cures obesity.

SHAV ASANA

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Shav

Shav Asana or Corpse Pose is a period of thoughtful voluntary relaxation with autosuggestion or following the instructions.

TECHNIQUE

Gently lie down on your back in final relaxation.

Let the legs fall comfortably apart - toes falling out.

Shav Asana

Hands comfortable away from the body with palms facing up.

Keep the chin down, shoulders relaxed.

Focus on how the breath is moving in the body.

Only having the intention to relax yourself as you breath in, feel the abdomen rising and as you breath out feel it caving in.

Feel the gentle messaging movement in your abdomen with the breath.

Now take your attention to the part of the body as I call upon the name and relax them consciously without moving them.

Be aware of the points of contact between the body and the floor.

Relax your heels, calf muscles, back of the knee, thighs, hips, lower back, and upper back, shoulders, back of the arms, back of palms, the neck and the back of the head.

Gently sweep down stress from the forehead to toes relaxing all the parts of the body.

Relax your forehead, eyes, noses, jaws, ears, throat, chest cavity, both the arms, the abdomen, both excretory organs, thighs, knees, ankles and toes.

Be aware what has happened to your breathing pattern.

What has happened to your heart beat with the intention to relax your body completely. Relax all the internal organs, joints and all systems of the body.

Be aware what has happened to your thought process.

Are there any thoughts stressing you.

Slowly relax your mind as if everything has come to a standstill, as if thoughts have gone into hibernation.

Allow the vibrations to enter from forehead sweep the entire body and leave from toes - taking away all the pain and aches, negative emotions and thoughts, blockages and fears, leaving you absolutely free, relaxed, rejuvenated and pure.

A variation of this Asana is lying on abdomen with legs apart as in Makar Asana.

Another variation incase of pregnant women is lying down on sides.

It is always best to choose a scheduled, silent and solitary place where distraction of noise is within tolerance level.

Always better to practice in dim light.

Always relax on a firm and flat surface to maintain right posture and alignment of spine.

Do not use a pillow as it raise the head higher than natural curve of the neck instead this cushion can be used if necessary.

Wear light, loose, comfortable clothing, preferably cottons.

You may cover up the body with a light and warm blanket or sheet if the weather is cold.

Remove all the extra jewellery or gadgets from the body like watch, belt, bracelets, neck chains etc.

Do not touch any part of the body to any object or another performer close to you.

Do not make any movement during the resting period.

Do not yawn/ scratch at any stage but at the same time do not stop or resist any natural response of the body like coughing, sneezing, yawning as they are natural ways to relax and detoxify the body.

Keep your mobile/ landline off during the resting period.

Do not give a jerk to the body as you release from the pose.

Go as per instructions and do not jump to the next stage as per previous mental conditioning.

Duration is from 5 to 10 minutes.

BENEFITS

It wards off fatigue and gives complete relaxation to all parts of the body and removes physical tension.

It purifies the body by discharging muscular, nervous and emotional tensions almost immediately.

It helps gain stability and balance in case of persons with hot temperament and restless attitude.

The mal effects of anxiety, frustration, fear, phobias, and insecurity both physical and mental are minimized with this Asana.

It brings vigor and vitality to the body imparting freshness and youth.

It is the repair time for the over worked parts of the body and recharges them with energy. It increases efficiency of work to be done.

It prepares one to strike balance between works, rest, social, personal, professional life.

It helps people with restless sleep, also help in bringing quality sleep hours required for healthy body and life.

The need of sedative is minimized, as it is a natural tranquilizer.

It has a regenerative effect on old age people or sports persons/ athletes.

It slows down the aging process and develops strong will power.

It relieves various pains and aches of the body.

The chances of recovery improve drastically in case of dreadful disease by practicinf this Asana.

It restores the natural curve of spine and helps metabolic activity slow down.

It reduces the pressure on heart and also helps in various heart diseases.

If pacifies mental tension and emotional blockages.

It relaxes the mind and slows down the thought process.

It nullifies the harmful effects of stressful and hectic day schedule or odd working hours.

It imparts freshness to mind, makes thinking positive, increase mental capacity.

Incase of mental fatigue it improves concentration.

It gives psychosomatic relaxation.

It heightens the awareness and help gain control over emotions and reactions.

It makes meditation easy.

It develops introspection.

It helps in case of anemia and disturbed sleep pattern.

It maintains the natural body clock.

It relaxes and soothes the mental nerves.

It fills each cell of the body with prana.

It regulates the ratio of the Panch vaayu.

It makes the absorption of prana in the blood easier and qualitative.

It releives body of negative pressure i. e. Apaan Vaayu.

It cures tension, headache, depression, high blood pressure, diabetes, angina pectoris, arteriosclerosis, colitis, dyspepsia, nervous tension, giddiness, ill temperament, phobias and manias, insomnia, muscular fatigue, asthma, bronchitis, palpitations, menstrual cramps, labor in delivery, hyper anxiety, lack of concentration and poor memory.

SAALAMBIT NAUK ASANAA

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Saalambit Nauk

Saalambit Nauka Asana or Supported Bow Pose is an easier version to perform the vibrations exercise, as it supports the muscles of middle and lower back with the elbow touching the floor.

TECHNIQUE

Saalambit Nauk Asana

Rest the elbows on floor with palms down and adjust to feel comfortable. Start by raising one leg up and changing the leg performing scissor movement coordinated with breath without touching the heel to the floor, You may also keep both the legs straight up at 90º and stay keeping the middle back on floor and abdomen in, chin up. Fold both the legs together on the chest with knees and thighs pressed to the abdomen and chin up in variation of Pawan Mukta Asana.

Again, pushing the middle back to floor and shoulder relaxed.

Stretch the leg straight in air and slowly bring them down and stay at 45º angle from the floor for some time keeping the abdomen in. Slowly bring the legs on floor take up a sitting position. You may move your neck from side to side to relax neck muscles.

In 45º Stay take a deep breath in and breathe out.

Gently go a little back rest your arms from elbows to the palms down on floor.

Walk the elbows closer to feel more balanced.

Keep your palms flat down.

Keep looking on your toes.

Take a deep breath in and breathe out.

Now lift both the legs up to 45º.

Allow the middle back to touch the floor.

Pull the abdomen in.

Keep the shoulders relaxed.

Keep the legs joined knees locked.

In Salambit Pawan Mukta Asana take a deep breathe in and breathe out.

Fold both the legs on the chest.

Pull the knees close to the body.

Allow the vibrations in the abdomen.

Press the mid back to the floor.

Keep the toes ankles relaxed.

Stretch both the legs back to 45º.

Slowly bring the legs together on the floor.

In 90º Stay take a deep breath in-breathe out.

Now lift both the legs straight 90º.

Allow the middle back to touch the floor.

Pull the abdomen in.

Keep the shoulders relaxed.

Keep the legs joined knees locked.

Slowly bring the legs together on the floor.

For Scissor Movement take a deep breath in and breathe out.

Gently go a little back rest your arms from elbows to the palms down on floor.

Walk the elbows closer to feel more balanced.

Keep your palms flat down.

Gently raise one leg up to 90º.

Change the leg performing scissor movement coordinated with breath.

Do not touch the heels to the floor for other 5-10 rounds.

Make sure you don’t tense your shoulders.

Mid back touches the floor all the time and stomach pulled in, chin is relaxed and not locked with throat.

Minimal weight on the elbows and legs relaxed.

Allow the abdominal and lower back muscle to work as you lift the legs up.

Duration is from 10 to 30 seconds in every variation

Avoid in hernia, lumbago, cervical, spondilytis.

BENEFITS

It tones the abdominal muscles.

It strengthen the back muscles, arm, shoulder legs.

It gives mobility to hip joint releasing the compression of lower back vertebrae.

It massages the abdominal organ activates them.

It trims the waist line and reduces fat around the thighs.

It activates the blood circulation in abdominal organs and middle back.

It helps in prolapsed abdomen, gastric constraints, prevention of lumbago.

It brings a sense of security due to the support.

It prepares the body mind to face the challenges of busy work schedule hectic life style.

It activates the Manipur and Anahata Chakra.

Directs the flow of Prana from lower psychic centers to higher psychic centers.

USHTRA ASANA

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Ushtra

The Ushtra Asana or Camel Pose aims at opening up the chest cavity, promoting lymph drainage, sliming the thighs, waist line, hip and activating the vishuddha chakra or thyroid plexus.

TECHNIQUE

Stand on the knee little apart with the feet standing on the toes or keep flat pointing back.

Keep your hand on your waist and start curling your head, shoulders, chest cavity back.

Release your hands one by one trying to catch hold of the ankles.

Stay here for a while, pushing the thighs, abdomen, chest cavity and chin up and out.

Ushtra Asana

To release, support your back with your hands and slowly come up vertebra by vertebra on knees.

Always support your back when curling back and while coming up.

Come up very slowly vertebra by vertebra to avoid spasms and jerk.

Keep a cushion under the knee incase of knee pain.

Stay in the position to your capacity.

In a variation of this Asana curl back only to your capacity.

In another variation of this Asana While standing/ sitting on chair/ stool support your spine and curl back to your capacity.

Duration is from 10 to 30 Seconds

Avoid in high Blood Pressure, Spinal Injury, Migraine, Cervical, Slip Disc, Lumbago, osteoporosis, frozen knees, hips or shoulders.

BENEFITS

It is excellent when done in combination with Shashank Asana.

It increases the lung capacity by expanding the rib cage.

It works to mobilize the fat tissue of abdomen, thighs and hips.

It increases the muscular flexibility, mobility of joints and elasticity of ligaments of the spine.

In this Asana with gravity pull, blood circulation is boosted in head and hence, sensory organs are activated and helps in curing hair problems.

It strengthens the arms, shoulders, knees and thighs.

It massages the kidneys and bladder and gives simultaneous stretch and contraction to posterior and anterior sides of the body.

It increases blood supply to brain and increases memory, concentration and reduces stress and anxiety levels.

It helps in cases of insomnia, nightmares, disturbed sleep, depression, tension headaches.

It regulates the functioning of the pituitary, pineal thyroid, parathyroid and adrenal glands.

It increases the flow of prana to brain and spine.

It activates the Udaan Vaayu, energizing the vishuddha chakra.

It helps in kidney malfunctioning, asthma, bronchitis, breathing problems, poor memory/concentration, depression, tension, headaches, constipation, stiff back, weak feeble voice, hormonal imbalance.

VIPARITAKARNI ASANA

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Viparitakarni

Viparitakarni Asana or inverted pose is an excellent answer to reverse the aging process, by bathing the internal organ glands and Chakras with the energy from the lower charkas and reversing the flow of current or nectar dripping in and consumed by the gastric fire. This is a very good alternate to Sarvang Asana for people with heart ailments, high blood pressure and cervical spondilytis. This Asana should be preferably done after completing the Asana session.

TECHNIQUE

Lie down straight on back.

Slowly lift the legs up, along with legs lift the hips up.

Support your hips with your palms and walk the elbows closer.

Viparitakarni Asana

Chin is absolutely relaxed with throat and legs little tilted towards head. Keep the knees locked, toes and ankles relaxed and the legs together.

Stay there as per your capacity.

Slowly come back and rest for a while.

In a variation of this Asana keep your hands over your head interlocked.

In case of beginners keep the legs on the wall at 60º angle as an easy variation. Keep a bolster or round pillow under the hips and lift the legs up.

Duration is from 30 seconds to 45 minutes.

Do not move the neck while in position.

Never perform in case of pregnancy and menstruation

Make sure there is no weight on the neck and tension in neck/ shoulders/ ankles/ toes/ jaws.

BENEFITS

Redirects the flow of blood from feet to heart with pull of gravity for detoxification.

Relieve the varicose veins, edema, and elephantiasis.

Massages the abdominal organs with blood circulation and tones up the abdomen.

Relieves constipation.

Increases the cardiac output and strengthens the wall of the heart and cardiac muscles.

Activates the thyroid and parathyroid glands.

Balances the metabolism of the body and rekindles the gastric fire.

Activates the synthesis of protein and vitamin.

Reverse the aging process.

Helps absorb the nutrients from the food consumed.

Activates the mind by reducing mental sluggishness and lethargy.

Diverts the flow of blood to the brain.

Increases the efficiency of sensory organs.

Checks the loss of prana through the excretory organs.

Cures diabetes, varicose veins flushing the metabolic wastes, edema, elephantiasis, high blood pressure or purification of blood, eczema, skin infection and digestive disorders.

AKARSHANA DHANUR ASANA

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Asana

"Akarshana" means 'pulled' and "dhanur" means 'bow'. In this Asana the final posture of body resembles an archer taking aim before shooting an arrow therefore it is called Akarshana Dhanur Asana. In this Asana you will have to pull the toes up to the ears resembling an archer pulling the string of a bow as he prepares to shoot the arrow.

TECHNIQUE

Sit in Dhanda Asana or in upright position on the floor, with hands on the sides and legs stretched out together.

Akarshana Dhanur Asana

Place palms on the ground on both the sides.

Bend your right leg at the knee, cross it over your left leg and place the foot near the left ankle.

Hold the big toe of the right foot by forming a finger lock with your thumb, index and middle fingers.

Similarly catch your left big toe with the right hand.

Inhale slowly and raise your right foot at the level of the right arm pit.

Try to touch your right big toe to the left ear.

Simultaneously, the right hand should be pulling the left toe.

Concentrate your gaze on the toe of the outstretched leg.

Exhale slowly and lower your right leg and place it near the left ankle.

Release the big toes and bring the legs back to the starting position.

Repeat the same on the other side.

BENEFITS

Within a short span of time all parts of your body get stretched effectively.

Your arms, shoulders, thighs, chest and back gain strength with regular practice of this Asana.

It helps get thighs and waist toned and into shape.

Your calves, thighs, backbone, waist, chest, shoulders and the arms become well proportioned and well developed.

TRIKONA ASANA

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Trikona

Trikona Asana

The term Trikona is derived from words Tri meaning three and Kona referring to angle. Trikona therefore means triangle and Trikona Asana meaning Triangle Pose. In this Asana body assumes a posture whereby feet resembles the three sides of a triangle. Forming triangle teaches body a sense of direction. The trikona asana is also known as the happy pose because it opens your Venus chakra (the energy center located behind your heart) and allows joy to fill your body and radiate within you and from you. Trikona asana tones your spine and waist. It stimulates your bowels and intestines, strengthens your legs and ankles, improves your blood circulation, and develops your chest. It also strengthens breathing. As you come back into tada asana, feel your chest opening. Breathe freely and deeply.

TECHNIQUE

From a standing pose, spread your legs apart so your feet are a little less than twice as wide as your shoulders.

While inhaling, raise both arms straight up to shoulder height so they are parallel to the floor.

Turn your left foot 90 degrees outward, and bending from the waist, slide your left arm down your left leg until you can grasp your ankle just above your foot. If you cannot reach this far, grab hold of your leg as far down as you can reach.

Bring your right arm up so it is straight and pointing directly toward the ceiling. Look up toward your reaching hand.

Hold this triangle posture, breathing deeply for five or six breaths, then gradually return to an upright position with your arms outstretched. Close your eyes and check in with your body for a few moments.

Repeat the pose with the opposite arm and leg. Turn your right foot outward 90 degrees and then slide your right arm down your leg, grasping your ankle while your left arm is pointing straight up.

Take several slow, deep breaths before returning to an upright position. The classical triangle pose enlivens both balance and flexibility.

Use this pose to open your chest.

Stretching while maintaining your balance is a great skill to develop in your yoga practice and in your life.

If you suffer from sciatica the do Trikona asana slowly.

BENEFITS

Trikona asana is an ideal exercise to alleviate pains in various portions of the body.

It gives relief from pains in the knees, waistline, joints, hips, elbows and the neck besides back pain.

Trikona asana improves digestive system.

Trikona asana also boosts appetite.

With this asana constipation is also cured and regular movement of bowels is ensured.

Urinary problems also get cured.

Trikona asana is particularly effective against enteroptosis.

In this Asana entire body gets stretched hence it limbers up the entire body.

In case of females Trikona asana strengthens pectoral muscles, which hold the breasts.

Trikona asana corrects defects in posture and grants grace and the optimum posture according to body constitution..

Regular practice of Trikona asana also improves height.

Trikona asana is ideal for people who basically have desk jobs.

This asana can be easily done at the workplace too. Trikona asana can also be done as the first thing in the morning to get over lethargic feeling.

This asana makes back always straight.

Trikona asana loosens up the pelvis region.

With this asana body becomes well proportioned.

Minor deformities of the shoulders and legs are corrected.

Trikona asana makes hips and waist flexible.

The adrenal and thymus glands are stimulated with this asana.

Blood supply to face, parathyroid and thyroid glands is stimulated.

With Trikona asana you can also exercise your eyes.

Trikona asana further exercises the buttocks and the hips and excess flab in the hips, waist and abdomen will be reduced.

Trikona asana massages the flanks.

The pelvic organs and the abdominal muscles are stretched and exercised.

Tension marks on the neck are cured.

Trikona asana expands the ribcage by stretching the chest muscles.

The intercostal muscles are alternately stretched and relaxed.

Trikona asana makes the entire vertebral column flexible and it goes through a vibrant rotary twist and a lateral stretch.

Trikona asana works upon all the lateral muscles and ligaments.

UTKATA ASANA

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Utkata

The lightning bolt pose or utkata asana or raised posture is a powerful yoga pose. As you form the shape of a lightning bolt you are filled with the dynamic energy of lightning. Utkata asana removes shoulders’ stiffness, strengthens legs and ankles, lifts diaphragm, massages heart, tones back and stomach and develops chest. It also warms up the entire body. The name given to each asana does not reflect just a name but an inner thought which is needed to know that feeling. This asana gives power to whole body in an attacking manner. The power or fierceness would signify the importance that every part of your body tries to attain. During this Asana the imaginary chair helps find that power, the power by which sitting pose can be achieved without any support. Learning this asana would also help to know about body strength and stamina to remain in the pose.

TECHNIQUE

Begin with the Mountain Pose or Parvat Asana or Tada Asana.

Inhale and raise the arms over your head with your palms together or slightly apart.

Exhale and bend the knees, taking the thighs as parallel to the floor as possible. Be careful to keep your knees from buckling inward; keep your feet together, or slightly apart.

Press the stretched shoulders to the back.

Utkata Asana

Extend your arms so they are in line with your torso. Feel the shape of the lightning and breathe deeply.

Stay in this position from 40 seconds to one minute.

Now straighten knees while inhaling.

Exhale and release arms to the sides and return to the starting position i.e. to Tada Asana.

To help you stay in this pose, perform it near a wall. Stand with your back to the wall, a few inches away from the wall. Adjust your position relative to the wall so that when you bend into the position, your tailbone just touches and is supported by the wall.

Never perform this Asana in case of headache, insomnia and low blood pressure.

BEBEFITS

Strengthens the ankles, thighs, calves, and spine

Stretches the shoulders and chest

Stimulates the abdominal organs, diaphragm, and heart

Reduces flat feet problem.

The pose helps to stimulate the diaphragm and the heart which provides the extra power for the entire body to work its magic.

The strength which drives this pose is in pelvis which helps to maintain that sitting position for a very long time.

This pose seems to be very simple but while doing this pose one gets benefited in so many ways. There is fervor in body due to this asana which helps to strengthen it even more. Overall body strength is boosted with this asana. The pelvis opens up helping with spine and back.

Women suffering from menstrual cramping are provided a relief by doing this asana. The lower body muscles gets toned and entire muscle structure gets a proper shape due to the stress and pressure applied. The butts which look extra big due to the fat which is accumulated is also cleared, giving it proper shape.

It is very good for digestion and other problems faced in immune system. The constant suffering from arthritis of the knees can be treated by regularly performing this pose.

Stiff body achieves flexibility in the ankles as well as toes.

It also helps in relieving pains at the joints. Sciatica pain gets proper care by doing this asana.

It also helps liver, intestines and pancreas which get a good massage to work more efficiently.

Tuesday, October 19, 2021

HALA ASANA

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Hala

The name of Hala Asana is made up of the two Sanskrit terms Hala or plough and Asana or posture. Therefore Hala Asana points to the pose where the body resembles the traditional plough in its final posture.

TECHNIQUE

Hala Asana

Lie on your back with your knees bent, feet flat on the floor, and hands at your waist.

Inhale and raise your legs and hips off the ground.

Instead of bringing your feet up, curl backward, keeping your legs straight.

Exhale, and lower your feet to the floor behind your head.

Touch your legs to the ground only when they are straight and you feel no strain in your neck. Witness your breath while feeling the sensations in your body.

Clasp your hands under your body, facing away from your feet.

Be sure to keep your knees straight. Don’t twist your head or neck.

Don’t force your toes to the ground; let gravity do this slowly. If

your toes seem like they aren’t even close, try the plough pose with a cushion or pillow behind you, so your feet can rest on something a little higher.

The hands to feet pose is a variation of the plough pose. For an even greater challenge in the plough pose, try the hands-to-feet variation. This variation is identical to the first plough, except that you stretch your arms along the ground until they touch your feet. This pose further opens and stretches the shoulders.

When you first try this asana you may find that your center of gravity is in your hips and buttocks and you may have difficulty maintaining your legs over your head. With repeated practice, you will feel increasing comfort bringing your legs over your head and maintaining your balance with little effort. You may initially have difficulty flexing enough for your toes to touch the floor.

Avoid Hala Asana during pregnancy and menstruation.

Hala Asana should be discontinued when you experience pain on the abdominal region.

If you experience pain in the spleen or the liver while doing Hala Asana, immediately discontinue it.

Hala Asana is not advisable for people having heart problems, high blood pressure or hernia.

BENEFITS

This Asana stimulates the spine; strengthens the nervous system, improves the circulation; releases neck tension; relieves constipation; decreases insomnia; promotes mental relaxation; activates the mercury chakra located in the throat; improves communication; and stimulates the stomach, spleen, small intestine, heart, liver, gall bladder, and kidneys.

Menstrual and uterine disorders get corrected.

Regular practice of Hala asana cures the early symptoms of piles.

The pancreas is rejuvenated and activated hence diabetic patients can get therapeutic benefits from this asana.

If there is a family history of high blood pressure, you can use Hala Asana to avoid it and keep it under control. However, if you are already suffering from high blood pressure then first cure high blood pressure using other yoga asana.

Hala Asana also give relief from chronic asthma, bronchitis, and headaches.

Enteroposis, flatulence, gastritis, and belching are also rectified.

Cramps in the hands get cured when we put pressure on the palms while raising the legs or during the finger lock.

Hala Asana is an ideal exercise to ensure regular bowl movement and you will experience heightened digestive power.

Various kinds of rheumatisms get cured.

Spinal rigidity and lumbago also get healed through regular practice of Hala asana and there will be release of tension especially of the legs, back and the neck. Different types of pains including joint pain are effectively addressed. Moreover, it alleviates neuralgic back pain, as well as the pain of waist and shoulders.

Hala Asana boosts reproductive glands and pelvic and abdominal organs are strengthened. Moreover, their positions get corrected.

Regular practice of Hala Asana rejuvenates the mind and the body removing laziness and fatigue.

Hala Asana corrects posture and gives its practitioner full stature and increased height. The hip joints become suppler and waist line will become slimmer.

It reduces body weight and gives a trimmer abdominal region. In other words, superfluous flab on the hips, waist, thighs and abdomen get reduced.

The legs and the pelvic region gets stretched and well exercised.

It also clears throat hnce musicians and teachers can enjoy special advantages from regular practice of Hala asana.

The neck muscles are also exercised and they become stronger.

It gives better parathyroid and thyroid functioning.

The lungs become suppler.

There would be augmented blood supply to your face and brain.

Liver and spleen enlargement or congestion is reduced.

Minor spinal disorders are corrected.

Hala Asana prevents premature degeneration of the vertebral column and the vertebral bones. Regular slow and alternate stretching, unwinding, relaxation and contraction of the spinal column make it flexible. Spinal ligaments, muscles and nerves get toned up and they get more supply of oxygenated blood.

The heart gets strengthened owing to the alternate pressure put on the heart muscle. The posterior and the intercostal muscles become stronger. Blood circulation is increased.

Hamstrings, back muscles and the neck muscles get well stretched and exercised with Hala Asana.

SHALABH ASANA

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Shalabh

Shalabh means 'locust' as the position of the body in the asana appears to be like that of a locust. Lying on stomach both legs are raised to a position where body looks like a locust. For beginners Ardha Shalabh Asana or Half Locust Pose is better in which legs are raised one by one.

Shalabh,Asana

TECHNIQUE

Lie on your stomach with your arms beneath your chest and abdomen.

Make fists side by side below your groin with your arms straight.

As you inhale, lift your legs off the floor, keeping your knees together. Keep the toe stretched to the backside and continue normal breathing. Hold it for a few moments then lower it while exhaling.

Take precaution that legs are straight at knees as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.

In this asana legs should be raised and kept stable without allowing them to bend at the knees. The chin should rest on the ground.

The muscles of the shoulders neck and head should be kept relaxed. But the muscles of the thighs and abdomen should be kept stretched.

Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.

People suffering from back problems, TB in intestines, ulcer and, hernia should avoid this asana or consult doctor before practicing this asana.

Pregnant women should also not practice this asana.

Jerks and unbearable strains should be avoided during this asana.

BENEFITS

This asana extend spine to increase backward strength and flexibility.

In people with prolonged sitting at work and while traveling in car or in an airplane breathing becomes shallower and subtle anxiety is experienced. This asana counter balances the effects of long sittings and has a noticeable effect on both physical and emotional well-being.

This asana has a direct effect on improving spinal health. Spine consists of bony spinal vertebrae separated by shock-absorbing disks. This asana extends the spine and the pressure is placed on the back part of the vertebral body, which has the effect of pushing the disks forward into their normal and healthy position.

The muscles that run along the spine are also strengthened with this asana, so that less weight is directly borne by the spinal disks. For people troubled by chronic back pain due to bulging vertebral disks, this asana helps normalize the anatomy and reduce back discomfort.

This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands.

This asana also improves blood circulation in all parts of body.

It dissolves excess fat from the thighs, hips, waist, abdomen and the posterior.

Diabetic patients may control the disease with practice of this asana.

It relieves constipation and improves digestion.

This asana benefits women through its effect on the ovaries and uterus, helping to correct disorders of these organs.

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Wednesday, October 20, 2021

SAMYUKTA PADA SANTULANA ASANA

SHAV ASANA

SAALAMBIT NAUK ASANAA

USHTRA ASANA

VIPARITAKARNI ASANA

AKARSHANA DHANUR ASANA

TRIKONA ASANA

UTKATA ASANA

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