KUMBHAKASANA (PLANK POSE)
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THE ASANA STRENGTHENS AND TONES YOUR ARMS AND WRISTS. IT HELPS TONE ABDOMINAL MUSCLES. THE ASANA FILLS YOUR BODY WITH POSITIVE ENERGY. MIND BECOMES STRESS FREE.
METHOD : THE TECHNIQUE OF HOLDING BREATH IS KNOWN AS "KUMBAK" . LIE FLAT ON YOUR TUMMY ON THE FLOOR OR YOUR YOGA MAT. NOW PLACE YOUR PALMS NEXT TO YOUR FACE AND BEND YOUR FEET SO THAT THE TOES ARE PUSHING OFF THE GROUND. PUSH OFF YOUR HANDS AND RAISE YOUR BUTTOCK INTO THE AIR. YOUR LEGS SHOULD BE FLAT ON THE FLOOR AS FAR AS POSSIBLE AND YOUR NECK SHOULD BE LOOSE. INHALE AND LOWER YOUR TORSO SO THAT YOUR ARMS ARE PERPENDICULAR TO THE FLOOR AND YOUR SHOULDERS AND CHEST ARE DIRECTLY OVER YOUR ARMS. REMEMBER TO KEEP YOUR FINGERS FROM FLARING OUT AND KEEP THEM CLOSE TOGETHER. YOU WILL FEEL YOUR STOMACH MUSCLES TIGHTEN. HOLD THIS POSE FOR AS LONG AS YOU CAN. TO GET OUT OF THIS POSE, EXHALE AND GENTLY LOWER YOUR BODY TO THE FLOOR.
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BENEFITS : THE POSE WILL MAKE YOU FEEL LIGHTER AND REFRESHED.
ADHO MUKHA SVANASANA
(DOWNWARD FACING DOG POSE)
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CALMS THE MIND AND RELIEVES HEADACHE, INSOMNIA AND FATIGUE. THIS POSE LEAVES YOU ENERGIZED AND REJUVENATES THE BODY. IT INCREASES BLOOD CIRCULATION TO THE BRAIN. THE ASANA IS VERY HELPFUL FOR WOMEN FACING PROBLEMS AFTER THEIR MENOPAUSE.
METHOD : ADHO MUKHA SVANASANA POSTURE REPLICATES A DOG BENDING FORWARD. THIS IS AN INVERTED POSE THAT HELPS IN REVERSING THE ACTION OF GRAVITY ON THE BODY. IT ALSO FACILITATES BLOOD AND LYMPH FLOWING IN OPPOSITE DIRECTIONS. SINCE THERE IS AN INCREASED BLOOD FLOW TO THE TOP OF THE BODY, THE ASANA HELPS IMPROVE BRAIN FUNCTION AND COGNITION. IT ALSO TAKES PRESSURE OFF THE HEART, WHICH HAS TO WORK LESS TO GET BLOOD FLOWING IN TO THE BRAIN. COME ONTO YOUR FOURS. FORM A TABLE SUCH THAT YOUR BACK FORMS THE TABLE TOP AND YOUR HANDS AND FEET FORM THE LEGS OF THE TABLE. AS YOU BREATH OUT LIFT THE HIPS UP, STRAIGHTENING THE KNEES AND ELBOWS, FORM AN INVERTED V-SHAPE WITH THE BODY. HANDS AND SHOULDER WIDTH APART, FEEL AND HIP WIDTH APART AND PARALLEL TO EACH OTHER. TOES POINT STRAIGHT AHEAD. PRESS YOUR HAND INTO THE GROUND. WIDEN THROUGH THE SHOULDER. BLADES. KEEP THE NECK LENGTHENED BY TOUCHING THE EARS TO THE INNER ARMS. HOLD THE DOWNWARD DOG POSE AND TAKE LONG DEEP BREATHS. LOOK TOWARDS THE NAVEL. EXHALE. BEND THE KNEES, RETURN TO TABLE POSE. RELAX.
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BENEFITS : AN EFFECTIVE ASANA TO GET RID OF STRESS AND FATIGUE.
URDHVA MUKHA SVANASANA
(UPWARD FACING DOG POSE)
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THIS ASANA HELPS FLOWING ENERGY IN OUR SPINE, WRISTS, AND HANDS AND STRENGTHEN THEM. IT IS MORE BENEFICIAL TO ASTHMATIC PATENTS. BECAUSE THEY HAVE BREATHING PROBLEM.
METHOD : LIE FLAT ON YOUR BELLY WITH THE TOP OF YOUR FEET FACING DOWNWARDS. YOUR ARMS SHOULD BE STRETCHED DOWN THE LENGTH OF THE BODY. THIS SHOULD BE SIMILAR TO A THE POSE OF A SITTING DO AND FACING UPWARD. AND YOUR ELBOWS AND SPREAD YOUR PALMS BESIDE THE LOWERST RIB. AS YOU INHALE, PRESS YOUR PALMS FIRMLY ON THE MAT AND SLOWLY LIFT YOUR TORSO, HIPS AND KNEES OFF THE MAT. THE ENTIRE WEIGHT OF THE BODY SHOULD BE RESTING ON THE PALMS AND TOP OF THE FEET. STAY IN THIS POSE FOR OF BREATHS. AS YOU EXHALE, SLOWLY LOWER YOUR KNEES, HIPS AND TORSO BACK ON THE MAT. IN BETWEEN BEND YOUR SHOULDERS A LITTLE, AND PUT YOUR CHEST SLIGHTLY FORWARD AND DOWNWARD. BENT YOUR KNEES AND CAME TO THE ORIGINAL POSITION.
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BENEFITS : THE ASANA STRENGHTHENS ARMS AND WRISTS.
YOGA NIDRASANA
(YOGIC SLEEP POSE)
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THE POSTURE STRETCHES AND STRENGTHENS THE MUSCLES OF THE SPINE, NECK AND SHOULDERS. ALL THE LIGAMENTS AND SMALLER MUSCLES ARE ALSO STRETCHED. THE MUSCLES OF THE ABDOMEN AND CHEST ARE ALSO EXPANDED AND CONTRACTED TO THEIR MAXIMUM IN THIS POSTURE. THIS HELPS TO MASSAGE AND TONE THEM, THUS IMPROVING THEIR FUNCTION. THE ASANA KEEPS BODY HEALTHY. IT HELPS IN OUR DIGESTION SYSTEM, AND ALL THE ORGANS RELATED TO STOMACH WORK PROPERLY.
METHOD : LIE DOWN ON MAT. KEEP FEET AROUND 1 FOOT APART. ALSO HANDS AROUND 6 FEET FROM WAIST. DO NOT MOVE YOUR BODY. LEAVE IT LOOSE AND IN A RELAXED POSITION. TAKE A DEEP BREATH AND EXHALE . IMAGINE AS IF YOU ARE PRACTISING YOGANIDRA BY SEA-SIDE.
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BENEFITS : MAINTAIN A HEALTHY STOMACH AND FIT BODY.
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