THE YOGA METHOD AND USES (MALASANA, TOLOSANA, EKA PADA MALASANA)

 

                                  MALASANA (SQUAT POSE)

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                           MALASANA IS A SIMPLE ASANA TO PERFORM YET VERY POWERFUL FOR INTERNAL BODY FUNCTIONING. IT IS HIGHLY BENEFICIAL IN PROVIDING RELIEF FROM BACK PAIN. THE ASANA STRENGTHEN NECK AND ENERGIZES LOWER LEGS, AND ENHANCES ENERGY LEVEL. IT STRENGTHENS SPINE.

                    💟   METHOD : SQUAT WITH YOUR FEET AS CLOSE TOGETHER AS POSSIBLE (JUST AS YOU POSE IN INDIAN TOILET SEAT). SEPARATE YOUR THIGHS SLIGHTLY WIDER THAN YOUR TORSO. EXHALING, LEAN YOUR TORSO FORWARD AND FIT IT SNUGLY BETWEEN YOUR THIGHS. PRESS YOUR ELBOWS AGAINST YOUR INNER KNEES, BRINGING YOUR PALMS TO TOGETHER IN NAMASKAR MUDRA. HOLD ON TO THE POSITION FOR SOME TIME.

                                👀👀    BENEFITS : THIS ASANA IS VERY HELFUL IN SPINE HEALTH.

                            TOLOSANA (SCALE POSE)

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                             THE ASANA STRENGTHENS THE SHOULDERS MUSCLES, ARMS, AND ABDOMEN. TOLASANA AIMS AT PERKING THE BALANCE OF YOUR ARMS. IT IS ALSO VERY BENEFICIAL FOR EYES, MAKING THEIR POSITION PERFECT AND RELIEVES ITS PROBLEMS.

                              💟   METHOD : THE ASANA TURNS YOUR BODY INTO THE SPINE OF A PAIR OF SCALES. START BY SITTING IN PADMASANA OR LOTUS POSE. YOUR ARMS SHOULD REST ON THE  FLOOR NEAR YOUR HIP REGION. NOW, PRESS YOUR PALM ON THE FLOOR, STRAIGHTEN YOUR HANDS, EXHALE, AND LIFT YOUR BODY UPWARD. DO NOT JERK, RATHER SLOWLY AND SLOWLY UPLIFT YOUR BODY. WHEN BODY HANGS IN AIR, TAKE DEEP BREATHS. THEN SETTLE DOWN ON MAT YOUR UPPER BODY AND RELEASE YOUR LEGS.

                           👀👀     BENEFITS : STRENGTHENS YOUR ARM, HELPFUL IN ARTHRITIS.

                                   EKA PADA MALASANA

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                           THE POSE STRENGTHEN OUR ARMS. IT ALSO WORKS ON THE ABDOMINAL MUSCLES AND ENHANCES POWER OF THE SHOULDERS. IT ALSO ENHANCES YOUR MENTAL CAPABILITY.

                      💟     METHOD : STAND ON A MAT. KEEP YOUR BODY STRAIGHT. MOVE RIGHT UP IN THE AIR (FOLDED KNEE). HOLD THIS LEG WITH BOTH HANDS. YOU NEED TO HELP THE RIGHT LEG STAY IN THE AIR BY PROVIDING AMPLE SUPPORT WITH HANDS. YOU HAVE TO TAKE YOUR LEFT HAND TOWARDS YOUR BACK. AND ALWAYS KEEP YOUR RIGHT FEET UPWARD, WITH THE SUPPORT OF YOUR ARMS AND HANDS.

                     👀👀         BENEFITS : IT STRENGTHENS YOUR ARMS.

                           LOLASANA (PENDANT POSE)

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                         THE POSE HELPS ENHANCING INTERNAL POWER, MORAL, COURAGE, SELF-CONFIDENCE AND MENTAL BALANCE. IT IMPROVES CONCENTRATION AND INNATE ABILITY TO CONCENTRATE. THE ASANA BOOSTS SELF CONFIDENCE AND COURAGE.THIS POSE STRENGTHENS THE ARMS, WRITS, SHOULDERS, UPPER BACK AND ABDOMINAL MUSCLES.

                         💟  METHOD : SIT IN PADMASANA POSITION. KNEEL ON THE FLOOR WITH YOUR ANKLES CROSSED OVER EACH OTHER. ALLOW YOUR BUTTOCKS TO REST IN THE CRADLE OF YOUR HEELS. PLACE YOUR HANDS BESIDES YOUR FOLDED LEGS, A LITTLE AHEAD OF THE FOLDED LEGS. LEAN FORWARD AS YOU EXHALE, PUTTING PRESSURE ON YOUR HANDS. CURVE YOUR BACK AND SHOULDER BLADES AND PRESS YOUR SHOULDERS TOWARDS THE FLOOR. THIS WILL SLOWLY HELP YOU RAISE YOUR LEGS OFF THE GROUND AND STAY SUSPENDED IN THE AIR. STAY IN THE SAME POSITION FOR A FEW SECONDS.

                      👀👀    BENEFITS : HELPFUL IN DEVELOPING SELF-CONFIDENCE AND COURAGE.

 

                                  BHARDWAJ ASANA

                            (BHARADVAJA'S TWIST)

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                                     THE YOGASANA STRETCHES, NECK, SPINE, SHOULDERS, AND ARMS. IT IS VERY HELPFUL IN REDUCING STRESS.

                             METHOD : THIS ASANA IS VERY BENEFICIAL FOR YOUNG GIRLS. SIT DOWN ON A MAT AND KEEP THE LEGS BENT AT THE KNEES. DROP THEM TO THE LEFT, BRINGING THE FEET TO THE RIGHT HIP. TOP RIGHT FOOT END DOWN TO THE FLOOR. CRADLE AND LEFT ANKLE WITHING RIGHT FOOT ARCH. STRAIGHT. INSERT THE HAND UNDER THE RIGHT ARM STRAIGHT. INSERT THE HAND UNDER THE LEFT KNEE. RELEASE THE LEGS AND RETURN TO ORIGINAL POSITION. REPEAT ON THE LEFT SIDE.

                      BENEFITS : THIS ASANA IS VERY EFFECTIVE IN RELIEVING STRESS.

                                      BHUJA PIDASANA

                         (SHOULDER PRESSING POSE)

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                              THE ASANA HELPS IN MAINTAINING PROPER BODY BALANCE AND STRENGTHENS ARMS, HANDS, SHOULDERS AND WRISTS. IT PROVIDES GREAT RELIEF IN DISEASES LIKE SCIATICA AND SLIP DISC.

                      METHOD :SIT ON A MAT. SQUAT PLACING YOUR FEET AT A DISTANCE SLIGHTLY LESS THAN THE DISTANCE BETWEEN YOUR SHOULDER WITH THE KNEES WIDE. ANGLE YOUR TORSO IN A FORWARD DIRECTION PLACING IT BETWEEN THE INNER THIGHS.  AS YOU KEEP THE TORSO  LOW, THE HIPS SHOULD BE RAISED TILL THE THIGHS BECOME ALMOST IN LINE WITH THE FLOOR. TRY AND PLACE THE UPPER LEFT SHOULDER AND ARM AS CLOSE AS POSSIBLE TO THE REAF OF THE LEFT THIGH, SLIGHTLY ABOVE YOUR KNEES. AS YOU COMPLETE THIS, KEEP THE LEFT HAND ON THE GROUND TOWARDS THE OUTER EDGE OF THE LEFT FOOT. THE SAME SET OF MOVEMENTS SHOULD THEN BE REPEATED WITH THE RIGHT SIDE WHICH WILL THEN CAUSE THE UPPER BACK TO ROUND. 

                             PRESSING YOUR HANDS FLAT ON THE FLOOR, YOU SHOULD TRY AND LIFT YOUR WEIGHT USING YOUR HANDS. THE LIFTING OF THE FEET OFF THE FLOOR BY STRAIGHTENING OF THE ARMS IS AN ACCOUNT OF A SHIFT IN THE CENTER OF GRAVITY AND NOT SIMPLY BECAUSE OF RAW STRENGTH. HOLD ON A FEW SECONDS AND RELEASE YOUR BODY BACK ONTO THE FLOOR BY SLIGHTLY BENDING YOUR ELBOWS AND EXHALE.

                        BENEFITS : PROVIDES RELIEF FROM PAIN PERTAINING TO THE BACK AND WAIST.

                                  BAKASANA (CRANE POSE)

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                            IT HELPS IN STRENGTHENING THE WRISTS AND ARMS. IT ALSO STRENGTHENS AND TONES VARIOUS MUSCLES AND ORGANS IN THE ABDOMINAL REGION. IT, THUS, HELPS IN MAINTAINING PROPER COORDINATION OF VARIOUS ORGANS, AND DEVELOPS CONCENTRATION.

                             METHOD : WHILE IN A SQUATTING POSITION ON A YOGA MAT, MAINTAING EQUAL DISTANCE BETWEEN BOTH THE KNEES AND KEEP THE FEET FLAT ON THE MAT. PLACE THE PALMS IN BETWEEN THE KNEES AND FLAT ON THE GROUND WHILE MAINTAINING THE KNEES AND ELBOWS AT THE SAME LEVEL. BEND THE TORSO FORWARD WHILE LIFTING BOTH THE LEGS UP SO THAT THE WHOLE BODY BALANCES SOLELY ON THE PALMS. WHILE IN THIS POSTURE, MAINTAIN A STRAIGHT GAZE SO THAT THE BODY BALANCES PROPERLY. WITH PRACTICE, YOUR POSITION WOULD BE LIKE THE CRANE. FINALLY, COME TO THE ORIGINAL POSITION, BRINING THE FEET DOWN ON THE GROUND.

                                BENEFITS : REGULAR PRACTICE IMPROVES CONCENTRATION, AND PROPER CO-ORDINATION OF BODY PARTS.

                                                VASHISHTASANA

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                              THE ASANA STRENGTHENS WRISTS, THE MUSCLES OF THE ARMS, SHOULDERS, AND ABDOMEN. IT ALSO SUPPLE LEG MUSCLES AND DEVELOPS BETTER CO-ORDINATION OF BODY PARTS.

                                METHOD : SIT ON A YOGA MAT. KNEEL DOWN ON YOUR PALMS AND KNESS. INHALE AND LIFT KNEES UP BRINGING YOUR BODY FORWARD IN PLANK. GRIP THE FLOOR WITH TOES AND KEEP THE KNEES STRAIGHT. AND KEEP THE KNEES STRAIGHT. GENTLY RAISE THE RIGHT ARM AND ROLL ON LEFT SIDE SHIFTING THE BODY WEIGHT ON LEFT ARM AND FOOT FORM A STRAIGHT LINE SIDEWAYS WITH YOUR BODY AND PUSH OUR HIPS UP. KEEP LEFT ARM STRAIGHT BELOW SHOULDER. LIFT YOUR RIGHT LEG UP TOWARDS SKY. TILT YOUR NECK AND FOCUS YOUR GAZE UP. HOLD THE FINAL POSTURE FOR SOME TIME. REPEAT ON THE OTHER SIDE TO COMPLETE THE CYCLE.

                          BENEFTIS : IT ENHANCES EFFICIENCY AND AGILITY IN LEGS AND MAKES THEM STRONG.