YOGA FOR EVERYBODY - BEST BLOG ABOUT BREATHE YOGA: Asana

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Wednesday, October 20, 2021

KURMA ASANAA

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An extension to Vistrita Pad Asana is Kurma Asanaa or Tortoise Pose. This is excellent in reducing extra fat from thighs and stretching the calf muscles, opening up shoulder and releasing the compression of lower back vertebrae.

TECHNIQUE

Spread the legs maximum distance apart.

Bend the legs from knee joint.

Slide your arms under the knee, back towards the hips.

Kurma Asana

Try to touch the shoulders or forehead down to floor.

Duration is from 10 to 30 Seconds

A Variation is Ardha Kurma Asana, in which you sit back on your hips keeping hands stretched in front of you and forehead on floor. It is Z position of Surya Namaskar.

Sit back at your heels without changing the hand position keeping the knees and thighs together, forehead on the floor.

From here, you may go to vajrasan or diamond pose by the lifting head up, arms up and sitting in between the heels by rolling them out.

Keep the legs together, both the hands on the side of the chest.

Lift your head up.

Keep the foot on heel and legs externally rotated.

Do not force to bend to bend down, go naturally as per the capacity of your body.

Do not tense the shoulder and calves while in the Asanaa.

In Ardha Kurma Asanaa keep the knees and amp; thighs together,

Do not rest the elbow down and amp; Keep the hands completely stretched.

Do not perform Ardha Kurma Asanaa in case of menstruation, pregnancy, cervical.

BENEFITS

Apart from reducing the stiffness of the lumbar, sacral, thoracic region, it tones up the digestive system, regulates the metabolism, makes the breathing smooth and free, reduces the hyperacidity and opens up the shoulder and hip joint.

It cures frozen hip/shoulder, digestive disorders, asthma, compression of the lower back vertebrae, mental tension and insomnia.

For diabetes and indigestion Ardha Kurma Asana is more useful.

MATSYANDRA ASANA

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Matsyandra

Matseyandra Asana is indicative of spinal twist. This Asana aims at rotating the spine around the lumbar vertebra and bringing maximum flexibility and range of motion to the lumbar region. It also works on the abdominal organ place on the sides and gives a good massage to them.

TECHNIQUE

Sit in Danda Asana.

Fold the right leg outside the left knee pointing straight up and foot sole on floor.

Fold the right leg under the right hip.

Matsyandra Asana

Now, keep the right hand at the back on the floor in the centre of the body on fingertips or palms flat on floor.

Stretch the left hand up over head close to ear and Breathe in.

As you Breathe out twist to the right side and bring the hand down outside the knee.

With the elbow or shoulder push the knee inside.

Try to catch hold of the same or opposite foot and look back from the same side to give a good twist to the spine originating from lower back and finally the neck vertebra.

Stay here and breathe in.

To release the pose relax your hands and turn your head straight and then release the folded legs straight on the floor.

Repeat on the other side also.

Make sure you don’t put the body weight on the hands, sit on both legs, keep spine straight, shoulders relaxed & head straight with chin parallel to floor.

Duration is 30 seconds on each side

Its variation is half spinal twist or Ardha Matseyandra Asana.

In another variation of this Asana, by sitting on chair and holding the right arm of chair with left hand by twisting backward and left arm with right hand and repeat on the other side.

Make sure the weight of the body is equally distributed on both the limbs.

There is no weight on the hand kept at the back of the body.

Start the twist from lower back to the neck.

Do not tense the shoulder, neck and jaws as you twist.

Do not lift the hips off the floor as you twist.

Repeat on the other side also to seek balance.

Avoid in pregnancy, spinal injury, stiffness of neck and lower back.

BENEFITS

The twist of the spine releases the muscular spasm, nervous tension from the lumbar, sacral and thoracic region of the spine.

It massages the kidney, pancreas, liver and gallbladder.

It releases the tension and blockage in the intestine and releases the age old constipation.

It corrects the bad effect of the poor posture.

It gives the most important movement to most neglected muscle group i.e. Lateral side of the body and minor organs in the body.

It harmonizes the functioning of the digestive system, blood circulatory system, respiratory system and excretory system.

Strengthens the joints of vertebrae, shoulder and hips.

It brings the flexibility of spine naturally making it possible to perform and enjoy the benefits of various complicated Asanas.

It activates the endocrine and exocrine glands.

It distresses the mind by releasing the mental tension.

It increases the blood supply to cervical region and amp; brain.

It decreases the mental sluggishness by bringing the hormonal balance.

It massages the entire psychosomatic centre - the Chakras by channelising the energy from the mooladhara to the ajna.

It activates and regulates the Panch Vaayu - Samaan, Udaan, Vyan, Apaan, Prana.

It cures diabetes, high blood pressure, increasing lung capacity, stiffness and rigidity of spine, kidney malfunctioning, hormonal imbalance, digestive abnormalities.

MANDOOK ASANA

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Mandook

Mandook Asana or Frog Pose is a boon for diabetic patients. In this Asana you sit in vajrasan to allow the Asana to work on pancreas and activate it to control the glucose level in the body. This Asana also activates the Manipur Chakra and takes care of prolapsed abdomen. Blood Pressure patients should perform this Asanaa under supervision/ advice of medical practitioner.

TECHNIQUE

Sit in vajrasan and keep your back straight.

Mandook Asana

Make a fist of your hand with thumb inside.

Now breathe in two times deeply and on the 3rd breath exhale and keep the fist exactly under the rib cage.

Bend down towards thighs.

Keep the breath held, and leave the shoulders relaxed.

Keep the elbows loose and feel the gentle massage to abdominal organs due to the pressure of fist.

Stay there till you can hold the breath.

Slowly come up, release hands & breathe out normally.

Repeat it 2-3 times incase of abnormal glucose levels.

In variations of this Asana for Prolapsed Uterus - Keep the fist under lower abdomen and bend.

Stand on the knees and make a fist of your hands with thumb in.

Lift the lower abdomen up on the top of the fist by keeping the fist at the joint of thigh or base of abdomen.

Bend down to the thighs and stay there till you can keep the shoulders and amp; elbows relaxed.

Whenever you feel like slowly come up.

Do not over pressurize the abdominal organs under the weight of the body and pressure of fist.

Do not make the fist very tight.

Do not hold tension in your shoulder, head and jaws.

Do not practice in hyperacidity, full stomach, indigestion, dysentery and diarrhea.

BENEFITS

It massages the pancreas, liver and spleen with the pressure of the fists as you bend.

It kindles the gastric fire and improves the digestion.

It tones and regulates the functioning of the intestines.

It releases the stiffness of the mid back.

It tones the abdominal organs and muscles, increases the Pranic shakti/ energy flow to the abdomen.

It charges the Manipur Chakra or solar plexus.

It increases blood circulation in the abdomen, torso and brain.

This Asana activates and balances the Mooladhara and Swadhisthana Chakra.

It cures diabetes, obesity, weak digestion, loss of appetite, malfunctioning of liver, intestines and reproductive organs, prolapsed uterus and abdomen, loss of bladder control, obesity and stiffness of mid-back.

MATSYA ASANA

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Matsya

Fish Pose or Matsya Asana is the finest way to release the muscles of the neck, reduce the rounding of shoulder and activate the parathyroid glands and also opening up the chest cavity, This Asana is excellent for people with bronchial spasms, asthma, blockage in lungs etc.

TECHNIQUE

Lie down on your back on the mat.

Slide the hands with palms down under the thighs.

Matsya Asana

Keeping legs together, lift your head up and look on to your toes.

Keep on coming up till the weight comes on the elbows.

Walk the elbows closer.

Curl head back on floor, pushing the heart up, shoulder away from the ears and legs relaxed.

Stay in the position for sometime and take few deep and long breaths.

Slowly come back by lifting head up- looking at your toes and slide down on the mat.

Release the hands.

Move your neck from side to side 4-5 times.

Duration is from 10 to 30 seconds.

Do not tense the shoulder, jaws, forehead, eyes, thighs, calves, ankles or toes.

Maximum focus on opening up the rib cage.

Do not put weight of the body on head or legs.

A variation of this Asana is Advanced Fish Pose - keeping a bolster under the upper back and dropping the head back on the floor.

BENEFITS

It removes stiffness of the cervical, thoracic and and lumbar region and and increase the flow of nerve current to them.

It reduces the rounding of the shoulders and and massages the shoulder and neck.

It increase the capacity of the lungs, thereby releasing the bronchial spasms, blockages and and the releasing asthma and and other respiratory problems.

It energizes the parathyroid, pituitary and pineal glands.

It relieves stress and and mental agitation, regulates the abnormal moods and and negative emotions, thoughts, insecurity etc.

It increase flow of prana to neck, shoulder region.

It removes the Pranic blockage from the lungs, stomach and and neck.

It balances the Udaan Vaayu and and Vyan Vaayu.

It activates the Vishuddha and and Anahata Chakra and and energize the Ajna Chakra.

It cures bronchial spasms, asthma, respiratory problems, stiffness of neck and and shoulder, malfunctioning of parathyroid glands, balancing and amp; regulating the absorption of calcium in the body.

NATRAJ ASANA

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Natraj

Natraj, the cosmic dancer symbolizes the constant flow of energy and nectar. The Natraj Asana is therefore excellent pose to get that flow of energy and nectar. It also helps in stretching the upper body and developing balance.

TECHNIQUE

Stand with straight leg and fold the right leg back.

Breathe in and take the right hand back to grip the folded leg firmly, breathe out.

Natraj Asana

Inhale and stretch the left arm up along side the ear.

Keep the eyes focused, to maintain the balance without releasing the hold on the ankle; slowly begin to shift the line of the body, breathing normally.

Stretch the right heel away from the buttock. Keep the weight on the left foot without losing balance.

Slowly, bend forward till the chest, arm become parallel to floor and knee, thigh, hip, spine and arm come in a straight line.

Relieve the pose in the reverse order and repeat on the other side also.

Try to bring the knee, hip, shoulder and arm at same line as you bend.

Do not look here and there - fix a point and keep your focus constantly on it to maintain balance.

Do not tense the toes, ankles and shoulders as you balance.

Duration is from 10 to 30 seconds each side

Avoid in joint pains and osteoporosis.

In a variation of this Asana touch the folded legs toe to the head by dropping the head back and lifting the leg higher.

BENEFITS

It imparts balance, stability and calm state of mind to the body.

it brings flexibility to the spine.

it allows the nerve current to flow freely in the body to balance Chakras and energizing the body at cellular level.

It tones up the lower limbs including ankles, calves, thighs and hips.

It encourages lymphatic drainage increasing the immunity and resistance.

It increase concentration and focusing ability.

It makes the mind one pointed and prepares it for meditation.

It strengthens the lower limbs as it bears the weight of the body one by one.

It expands the chest cavity and relieves bronchial spasms.

The symbol Natraj is the symbol of cosmic dancer hence going in this pose charges the body and and mind with dynamism and positivity.

It activates the rudra granthi and the ajna chakra by channelising the flow of prana to them.

It helps in balancing, stability of mind, increasing concentration, memory, reducing depression and lethargy, arthritis, muscular weakness, poor flexibility, hyperactivity.

PARVAT ASANA

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Parvat

Parvat Asana is very fruitful to give a balanced stretch to the torso. This is an excellent pose to help incase of prolapsed uterus and abdomen, in toning the abdominal and excretory reproductive organs and trim the waist line in addition to opening up the hip joint.

TECHNIQUE

Sit in Sukh Asana.

Stretch the hands on the sides at the shoulder level and while breathing in, stretch your arms up over head to join the palms in Namaskar.

Parvat, Asana

Stretch like a candle flame by pulling abdomen in and lifting the rib cage up.

Stretch to the maximum capacity by using your breath, as every exhalation gives you the scope to stretch a little more and drop the head back. Look at your palms.

Slowly bring the hands down, by again stretching on the sides and then finally rest them over the knees.

Keep the knees on floor.

Keep the abdomen pulled in abdominal lock.

Join palm to palm from fingertips to wrist.

Sit on the cushion to avoid the poor posture and ensure the right curve of the back.

Duration is from 10 seconds to 1 minute

In its variation you can do it while sitting on chair.

Another variation is pushing the ceiling of the car with both the palms, after long driving, to avoid blockage of nerve current or prana in the body.

Avoid in cervical problem.

BENEFITS

It gives good stretch to torso.

It ensure the rib cage expansion.

It tones the abdomen, arms and chest cavity.

It releases the compression of back vertebra.

It tones up the abdominal organs and controls their hypo activity and hyperactivity.

It invokes a peaceful state of mind.

It induces the meditative tranquility to the performer and neutralize the lethargy.

It activates the attributes of love and compassion.

It allow a free flow of prana from Mooladhara to Ajna Chakra.

It activates all the psychic centers.

It activates all the Panch Vaayu.

It invokes a triangular flow of nerve current or prana in the body and checks loss of prana from reproductive and excretory system.

It cures prolapsed uterus, prolapsed abdomen, lethargy, backache and respiratory blockages and activates the nerve endings in the palms to allow the flow of current in the whole body hence overall torso is toned.

PASCHIMOTTAN ASANA

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Paschimottan

The Paschimottan Asana or West Facing Stretch aims at giving good stretch from the heels to the top of the spine, messaging the internal organ, reducing fat and activating the nervous system, enhances concentration ability and establishes perennial youth.

TECHNIQUE

Start by sitting in Danda Asana.

Stretch your arms up towards head.

Keep on stretching up to your capacity.

Paschimottan Asana

With exhalation bend down from lower back towards the feet pulling the ankles towards self, trying to catch hold of the feet or ankles.

Drop the head down to knees.

Keep the legs straight and together, shoulders relaxed

Stay for some time, trying to leave the body loose to gravity and allow every exhalation to stretch you a little more and bend down a little more.

Slowly come up from the position back to Danda Asana.

Beginners, obese people or people with rigid spine may start by practicing the Ardha Paschimottasana Asana or Janushir Asana.

Practice of Ardha Matseydra Asana, Paschimottan Asana, Ustra Asana one after another is very beneficial as the spine gets twist, forward bend and backward bend in continuity.

Make sure you do not tense the shoulder and the abdominal muscles are relaxed.

Do not overdo or use any prop to reach toes.

Bend from lower back first and avoid rounding of spine keeping the legs together through out.

Gradually increase the time period and compliment with Kona Asana.

Duration is 10 seconds to 15 minutes.

You may try different variation here as beginners may perform Ardha Paschimottan Asana by folding one leg and forward bending and 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 students are warned not to drop head down but keep looking up.

Poorna Paschimottan Asana is performed by touching the elbows to floor, joining the palms in Namaskar, cross the hand around ankles.

Sitting on chair or while traveling incase try to stretch the arms up and then try to reach the foot down and head to knee.

Standing pose, by stretching arms up and bending down to touch the feet.

Avoid in pregnancy, cervical, slip disc, lumbago, menstruation, spinal injury, stiff neck, full stomach.

BENEFITS

It tones the muscles of posterior side of the body from ankle to neck.

It strengthens the arms and pectoral girdle (shoulder blade).

It is excellent for people who wants to reduce around the waist line, hip and thighs.

It massages and increases the blood supply to the abdominal organs i.e. stomach, liver, pancreas, ovaries, reproductive system, spleen, kidneys and excretory organs.

It reduces the stiffness of calf muscles, thighs and relax the spasm of the back muscles.

It give natural traction to the back vertebrae.

It increase flexibility of the spine and loosen up the spinal ligament.

It stretches the ribcage and enforces the expansion of lungs.

It increases the supply of oxygen and blood to the brain.

It brings clarity of mind by reducing mental sluggishness.

It allows the prana to flow from Ida and Pingala into Sushmana.

It activates the solar, sacral and coccygeal psychic centers and thereby improving the overall personality of human beings.

It is one of the Asanas for Asananjaya or victory of Asanas.

With this Asana Vyan Vaayu is activated and blockage of prana in the posterior side of the body is removed.

It cures diabetes, obesity, high blood pressure, hormonal imbalance, poor flexibility, prolapsed abdomen, constipation, gastric complaints, muscular rheumatism of back, flatulence, enlargement or sluggishness of liver/ spleen, increases vitality and enhances the power of sex drive control, menstrual disorders.

PAWAN MUKTA ASANA

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Pawan Mukta

Pawan Mukta Asana is also called Wind Relieving Pose. Beginner may start with Ardha Pawan Mukta Asana. This releases the compression in the lower back vertebrae, activating and massaging the Manipur chakra, toning up the muscles of thigh and abdomen and a good massage to all the abdomen organs.

TECHNIQUE

Lie down on you back with legs together.

Pawan Mukta Asana

Keep your hands straight by the side of the body, chin down, shoulders relaxed.

Fold both the legs together on the chest as you breathe in.

Embrace the folded legs with both the arms from shin, ankle or foot sole by either crossing hands, interlocking fingers or simply holding.

Lift your chin or head up to the knees as close to yourself as possible.

Stay in the position for sometime.

Relax your head down and release the hands.

Stretch the legs straight down.

Press the thigh to abdomen and knees to chest, keep the ankle relaxed. In the variation of head or chin to knee keep the shoulder relaxed.

A variation is Ardha Pawan Mukta Asana. Instead of folding both the legs, fold one leg at a time and repeat the procedure of Pawan Mukta Asana.

Roll and rock in Pawan Mukta Asana.

Head to knee, chin to knee.

Holding foot around knees/ chin/ ankles, foot soles.

Locking with cross hands/ holding by interlocking fingers.

From Pawan Mukta Asana after embracing the folded legs with both the arms from shin/ ankle or foot sole by either crossing hands/ interlocking fingers or simply holding, roll from side to side.

Come back to center.

Now rock up and down from tail bone to neck.

Come back to center.

Release your hands and relax the legs down.

Duration is from 30 seconds to 1 minute

In case of pregnancy fold the foot outside the abdomen and hold individually.

Do not lift the head up to knee in case of cervical, high blood pressure, pregnancy, menstruation, slip disc and ulcer, etc.

BENEFITS

It activates the digestive fire and boost up the digestive system.

It gives a good message to all abdominal organ.

It releases the compression of mid and lower back vertebrae.

Rolling and rocking relieves and neutralizes the spasm of back.

It tones up the abdominal and thigh muscles.

It activates the excretory system.

Rolling and rocking activates the nervous system.

It relieves the mental sluggishness by releasing the toxins of the body.

It activates the brain and thought process by bringing clarity of mind.

It activates the Samaan Vaayu and Apaan Vaayu.

It activates the flow of Prana in solar plexus and Manipur Chakra.

It helps in dyspepsia, flatulence, balancing the metabolic rate of body, lumbago, prolapsed abdomen, diabetes, decrease in compression of lower back vertebra, works on the shoulder, elbow, hips, knee and ankle joint.

POORVATTAN ASANA

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Poorvattan

Complementary to Paschimottan Asana is Poorvattan Asana or Kon Asana or Inclined Plane Pose. When practiced regularly it strengthens the shoulder, arms, hips and also increases lung capacity by opening up the ribcage. It gives natural acupressure points to the reproductive organs and hence, brings about hormonal balance.

TECHNIQUE

Start by keeping your hands one by one at your back on floor with finger pointing back

Poorvattan Asana

Keep the legs together point the toes down.

Breathe in and pressing the palms and heels to the floor, lift the body straight up and high and breathe out.

Drop the head back and touch all the ten toes down to floor.

Open up chest cavity and stay here as per your capacity.

Breathe in and as you breathe out slowly come down.

Duration is from 10 seconds to 1 minute

Balancing on diagonal arms and leg in table position

Hands are kept shoulder distance apart.

Keep the legs together and try to touch the toes down.

Make sure the spine does not sinks from the center and the body in completely pushed up.

Weight is on the arms and heels and not on shoulder.

Focus is on the back muscles to contract the complete spine from neck to tail bone.

Complete expansion of rib cage by pushing chest cavity up.

In variations of this Asana doing the same with folded legs lifting the body up in table posture.

Incase of osteoporosis or weak ankle/wrist joints, pull the hands at back and keep them down on floor by pushing shoulder back to open up chest cavity.

Balancing on 2 arms and one leg lifting the other leg up.

Avoid in weak ankle and wrist joint, tennis elbow, frozen shoulders, Osteoporosis and spinal injury.

BENEFITS

It stretches the anterior side of the body from ankle to neck.

It makes the ribcage parallel and hence creates the room for full expansion of lungs to increase lung capacity.

It strengthens the arms, shoulders and ankles as they bear weight of the body.

It decreases the rounding of the shoulder and activates the parathyroid.

It increases the mobility and flexibility of shoulder and ankle joints apart from making the spine and ligaments elastic and supple.

It activates the entire nervous system, endocrine glands, massages the kidneys, pancreas, liver and bladder.

It gives natural acupressure points in the ankles and wrist to activate the reproductive system.

It tones up the thighs and arm muscles.

It increase the supply of blood to brain and cervical region.

It helps in case of insomnia and disturbed sleep patterns.

It gives a sense of strength to face the world.

It allow the Prana to flow freely in the anterior side of the body.

It gives a simultaneous contraction and stretch to the Chakras to activate the flow of energy through them.

It activates the Udaan Vaayu.

Gives the benefit of moolabandha/ anal lock.

Cures cervical, kidney malfunctioning, menstrual disorder, hormonal imbalance, asthma, bronchitis, to reduce stiffness of shoulders and ankle joints, to reduce TA tightness, increase vitality and sex drive and also control over it, insomnia, depression, ulcer, acidity.

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Wednesday, October 20, 2021

KURMA ASANAA

MATSYANDRA ASANA

MANDOOK ASANA

MATSYA ASANA

NATRAJ ASANA

PARVAT ASANA

PASCHIMOTTAN ASANA

PAWAN MUKTA ASANA

POORVATTAN ASANA

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