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TRIKONASANA (TRIANGLE POSE)
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THE TRIANGLE POSE IS CONSISTED OF TWO SANSKRIT WORDS "TRIKON" AND "ASANA". THE MEANING OF "TRIKON" IS TRIANGLE WHILE THE MEANING OF "ASANA" IS POSE. TRIANGLE POSE IS VERY IMPORTANT FOR HEALTH AND WELLNESS.
METHOD : STAND ERECT. NOW KEEP DISTANCE BETWEEN YOUR LEGS ABOUT 1 1/2 FEET EXTEND YOUR ARMS AT THE SHOULDER LEVEL. INHALE AND RAISES YOUR RIGHT ARM BY THE SIDE OF YOUR HEAD. NOW, BEND YOUR RIGHT ARMS AND PLACE IT AT THE TOE OR HEEL OF THE RIGHT LEG AND LEFT YOUR LEFT ARM TOWARDS UPWARD DIRECTION STRAIGHT. THEN TURN YOUR HEAD TOWARDS LEFT ARM AND THEN EXHALE AND COME TO ORGINAL POSITION. DO THE SAME PROCEDURE WITH THE LEFT ARM IN THE SIMILAR PATTERN. PERFORM THREE TO FIVE ROUNDS OF TRIKONASANA.
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BENEFITS : THIS ASANA IS GOOD TO BURN FAT AND RELIEVES BACKACHE. TRIANGLE POSE HELPS TO EXPAND YOUR CHEST AND SHOULDERS. IT ENSURES MOBILITY OF HIP JOINTS AND NECK AND GIVE PROPER STRETCH TO YOUR SPINE. IT STRENGTHENS WAIST, LOWERS THE DEPOSITED FAT ON THE BACK. IT STRENGTHENS THE MUSCLES OF CALF. IT LOWERS NECK PAIN AND LOW BACK PAIN.
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PARIVRATA TRIKONASANA
(REVOLVED TRIANGLE POSE)
THE ASANA HELPS STRENGTHEN LEGS AND BACKBONE, AND BACK PORTION OF BODY. REGULAR PRACTISE WILL PROVIDE RELIEF FROM BREATHING TROUBLES, LOW BACK PAIN, ASTHMA AND INDIGESTION.
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METHOD : STAND STRAIGHT ON YOGA MAT. OPEN LEGS TOWARDS FRONT AND BACK. RAISE YOUR ARMS UPWARD SO THEY ARE IN LINE WITH YOUR SHOULDERS AND THE PALMS ARE FACING DOWNWARDS. LOOK STRAIGHT AND BREATHE SLOWLY. TURN AND PRACTISE THE OTHER SIDE. CHANGE THE POSITION OF LEGS, AS PER CONVENIENCE.
BENEFITS : THE ASANA STRENGTHENS AND STRETCHES THE LEGS.
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SIDDHASANA (THE PERFECT POSE)
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MANY YOGIS HAVE PREFERRED THIS POSTURE. THEY HAVE CONSIDERED IT AN ACCOMPLISHED (PERFECT) POSE. HENCE, IT IS REFERRED TO AS SIDDHASANA (SIDDH - PERFECT, ASANA POSE).
METHOD : SIT ON THE FLOOR WITH LEGS CLOSE TO EACH OTHER. TAKE THE LEFT FOOT AND PLACE IT AT THE PERINEUM. THE PERINEUM IS THE SOFT TISSUE BETWEEN THE ANUS AND THE TESTIS. NOW TAKE THE RIGHT FOOT AND PLACES ITS HEEL OVER THE HEEL OF LEFT FOOT. TO MAKE THE POSTURE STEADIER, SLIDE THE RIGHT FOOT TOES INTO THE SPACE BETWEEN THE LEFT CALF MUSCLES. THIS MAY REQUIRE SOME ADJUSTMENT TO THE POSITION. IT IS LIKE CREATING A LOCK, SO THAT THE LOWER BODY IS STABLE FOR LONG DURATION OF MEDITATION. THE KNEES SHOULD TOUCH THE FLOOR. NOW STRAIGHTEN YOUR SPINE. GAZE AT THE SPACE BETWEEN THE EYEBROWS. FOCUS ON YOUR BREATHING PROCESS. THE BREATHING SHOULD BE NATURAL AND DEEP. ONE MAY ALSO PRACTICE UJJAYI BREATHING ACCORDING TO ONE'S MEDITATION TECHNIQUE. THE HANDS CAN BE KEPT ON THE KNEES. ONE MAY ASSUME THE JNANA MUDRA WITH THE FINGERS. SPINE SHOULD BE STRAIGHT IN POSITION. MAINTAIN THIS POSITION FOR AS LONG AS YOU ARE COMFORTABLE.
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BENEFITS : THE POSTURE IS CONSIDERED THE PERFECT MEDITATION POSTURE FOR ANYONE PRACTICING CELIBACY. SIDDHASANA IS ALSO BENEFICIAL FOR MEN HAVING PROSTATE PROBLEMS. THE PERFECT POSTURE (SIDDHASANA) IS BELIEVED TO HELP IN AROUSING THE DIVINE COSMIC POWER (KUNDALINI SHAKTI) DORMANT IN THE LOWEST NERVE CENTER AT THE SPINAL COLUMN BASE BY THE PURIFICATION OF NADIS (DUCTS FOR PASSAGE OF NERVOUS ENERGY). REGULAR PRACTICE OF THIS ASANA IMPROVES DIGESTION AND STRENGTHENS HEART. IT ALSO HELPS WITH OTHE CONDITIONS SUCH AS NIGHTFALL, GONORRHEA ETC.
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SIRSASANA
(THE HEADSTAND POSE)
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IN SANSKRIT THE WORD "SIRSHA" MEANS "HEAD" AND "ASANA" MEANS POSE. SIRSANA IS CONSIDERED THE KING OF ALL ASANAS AND IS USUALLY DONE AT THE END OF THE YOGA ASANA PRACTICES.
METHOD : PREPARE A ROUND SOFT YET FIRM SEAT OUT OF A DHOTI OR A PIEACE OF CLOTH. KNEEL DOWN AND GRAB YOUR ELBOWS WITH YOUR HANDS. KEEP THE ELBOWS WHERE THEY ARE AND INTERLOCK THE FINGERS IN FRONT OF YOU. KEEP THE SEAT BETWEEN YOUR HANDS. PLACE THE VERY TOP OF YOUR HEAD ON THE SEAT WITH THE BACK OF YOUR HEAD RESTING AGAINST THE FINGERS. STRAIGHTEN THE KNEES, RAISE YOUR HIPS, YOUR BODY NOW RESEMBLING IN INVERTED V. THE WEIGHT IS EQUALLY DISTRIBUTED BETWEEN YOUR HEAD/ARMS AND THE FEET. KEEPING YOUR KNEES STRAIGHT AS MUCH AS POSSIBLE, WALK WITH LITTLE STEPS, BRINGING YOUR FEET AS CLOSE AS POSSIBLE TO YOUR HEAD.
THIS WILL SHIFT THE WEIGHT FROM THE FEET ONTO THE HEAD/ARMS. KEEP YOUR BACK AS STRAIGHT AS POSSIBLE TO PREVENT YOUR NECK FROM ARCHING. BEND THE KNEES KEEPING THEM CLOSE TO THE CHEST AND YOUR FEET CLOSE TO YOUR BUTTOCKS. SHIFT THE HIPS TO KEEP YOUR BALANCE. KEEP YOUR KNEES BENT AND POINT THEM TO SKY. STRAIGHTEN YOUR LEGS. KEEP YOUR FEET RELAXED. MAKE SURE THAT THE HEAD IS SUPPORTING NO MORE THAN 10 PERCENT OF YOUR BODY WEIGHT, THE REST BEING APPLIED ON THE ELBOWS. DO SAVASANA OR STAND STRAIGHT AFTER THIS ASANA TO BRING THE BLOOD FLOW TO NORMAL.
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TIME : IN THE BEGINNING, YOU CAN START THIS ASANA FOR 15 SECONDS. INCREASE GRADUALLY 5 TO 10 MINUTES. ONCE CAN EXCEED ITS TIME UP BY 1/2 HOUR, BUT THIS SORT OF PRACTICE SHOULD BE DONE UNDER AN EXPERT.
BENEFITS : IT IMPROVES BLOOD CIRCULATION TO THE BRAIN WHICH IMPROVES OVERALL HEALTH AND EFFICIENCY OF EYES, EARS AND NOSE. THE ASANA PUTS PRESSURE ON THE PITUITARY GLAND WHICH HELPS TO INCREASE ITS EFFICIENCY, AND IN TURN THE EFFICIENCY OF ALL OTHER HORMONE-PRODUCING ENDOCRINE GLANDS WHICH ARE CONTROLLED BY IT. SIRSANA IMPROVES MEMORY, INTELLIGENCE AND SPIRITUAL POWER.
IT ACTS DIRECTLY ON THE THYROID GLAND BY BALANCING THE METABOLIC FUNCTIONS. MALFUNCTIONING OF THE THYROID CAN RESULT IN MANY AILMENTS EITHER DIRECTLY OR INDIRECTLY. THE HEADSTAND YOGA POSE HELPS TO BRING PERFECT HEALTH TO THIS VITAL ORGAN. SIRSANA HELPS IN COMBATING SEXUAL DISORDERS SUCH AS PROSTATE PROBLEMS HYDROCELE, LEUCORRHEA, SPERMATORRHEA, AND ALL GENERAL MENOPAUSAL AND MENSTRUAL AILMENTS. THE YOGA POSE DRAINS BLOOD FROM THE ASSOCIATED SEXUAL ENDOCRINE GLANDS AND ORGANS, THUS IMPROVES THE FUNCTIONAL EFFICIENCY.
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THE FACIAL SKIN IS ALSO IMPROVED THROUGH REGULAR PRACTICE OF SIRSASANA. PIMPLES AND WRINKLES ARE OFTEN CAUSED BY INADEQUATE REMOVAL OF WASTE MATERIALS AND INSUFFICIENT NOURISHMENT FROM THE BLOOD. SIRSASANA DIRECTS AN OXYGEN RICH FLOW OF BLOOD TO THE FACIAL SKIN THEREBY IMPROVING THE FACIAL COMPLEXION. HAIR LOSS, GREYING OF HAIR AND BALDNESS ARE OFTEN CAUSED DUE TO POOR BLOOD CIRCULATION IN THE SCALP. SIRSASANA DOESN'T ONLY DIRECT ENRICHED BLOOD TO THE BRAIN, IT ALSO SENDS IT TO THE SCALP. THE TRANSFORMING OF GREY INTO ITS ORIGINAL COLOR AND GOOD GROWTH OF HAIR IS POSSIBLE THROUGH THE PRACTICE OF THIS HEADSTAND POSE.
THE ASANA IS HELPFUL IN CURING CONDITIONS, RELATED TO SPERMOTORRHEA (DHATU ROG) SUCH AS NIGHTFALL, GONORRHEA, IMPOTENCE, ETC.
PRECAUTIONS : THOSE SUFFERING FROM EAR RELATED PROBLEMS LKE PUS IN EARS OR OTITIS MEDIA SHOULD AVOID THIS ASANA. INDIVIDUALS WTH SHORT SIGHTEDNESS, WEAK BLOOD VESSELS IN THE EYES, AND RED EYES SHOULD NOT PERFORM SIRSANA. IT SHOULD ALSO BE AVOIDED UNDER OTHER HEALTH CONDITIONS SUCH AS HEART DISEASES, HIGH OR LOW BLOOD PRESSURE, BACK PAIN, THROMBOSIS, ARTERIOSCLEROSIS, ETC. AVOID THIS ASANA AFTER PERFORMING AEROBIC EXERCISE OR A RIGOROUS EXERCISE. THE BODY TEMPERATURE SHOULD BE NORMAL WHILE DOING SIRSASANA. DO NOT PRACTICE IF YOU HAVE COLD, COUGH OR FEVER.
EKPAD SHIRHASANA
(ONE LEG - BEHIND - HEAD POSE)
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THIS ASANA IS VERY HELPFUL FOR MAINTAINING ABDOMINAL HEALTH AND IMPROVES BLOOD CIRCULATION IN THE ORGANS AROUND THE AREA. IT STRENGTHENS BACKBONE. THIS ASANA IMPROVES HAEMOGLOBIN LEVELS IN THE BODY AND BOOSTS ENERGY LEVELS AND BRAIN POWER.
METHOD : STAND IN SAVDHAN MUDRA. RISE YOUR SHOULDERS BY STRETCHING YOUR ARM UPWARD, SO THAT FIGURES OF BOTH THE HANDS TOUCH EACH OTHER. NOW COME TO TADASAN POSITION, PUTTING YOUR WAIST STRAIGHT. RAISE THE LEFT LEG USING BOTH HANDS AND BRING TO THE LEVEL OF THE LEFT SHOULDER. PLACE THE LEG BEHIND THE NECK AND PLACE HANDS ON THE PRAYER POSITION, CLOSE TO THE CHEST. HOLD YOUR RIGHT THIGH WITH YOUR RIGHT ARM AND THEN REST YOUR FOREARM ON THE RIGHT CALF AND SLOWLY CLUTCH THE ARCH ON YOUR FOOT. WITH LEFT LEG RESTS ON YOUR CHEST, GRIP YOUR RIGHT FOOT OPPOSITE YOUR RIGHT HAND WITH YOUR LEFT ARM. THEN SLOWLY RAISE YOUR RIGHT FOOT SO THAT IS MAKES A 91 DEGREE ANGLE WITH THE FLOOR. KEEP STRETCHING YOUR KNEE TOWARD THE FLOOR. MOVE YOUR RIGHT HAND TO YOUR RIGHT CALF AND MAKING SURE THAT YOUR LEFT HAND HOLDS YOUR FOOT. AFTER THIS TRY TO BRING YOUR LEG FORWARD TOWARD YOUR SHOULDER AND THEN TUCK IT OVER. COME BACK TO SAVDHAN MUDRA AND REPEAT THE SAME POSE ON THE OTHER SIDE.
BENEFITS : THIS ASANAIMPROVES HAEMOGLOBIN LEVELS IN THE BODY. THE POSE IS ESPECIALLY BENEFICIAL FOR YOUNG GIRLS.
MATSYASANA (FISH POSE)
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THIS YOGASANA ENSURES A LOT OF HEALTH BENEFITS. IT PROMOTES HEALTHY THROAT AND LUNGS. REGULAR PRACTICE WILL REMOVE STIFFNESS, FROM NECK AND ARMS. THE ASANA TONES THE PARATHYROID, THYROID, PITUITARY AND PINEAL GLANDS.
METHOD : SIT IN PADMASANA AND SLOWLY LIE ON YOUR BACK. YOUR FEET ARE TOGETHER AND HANDS RELAXED ALONGSIDE THE BODY. PLACE THE HANDS UNDERNEATH THE HIPS, PALMS FACING DOWN. BRING THE ELBOWS CLOSER TOWARD EACH OTHER. BREATHING IN, LIFT THE HEAD AND CHEST UP. KEEPNG THE CHEST ELEVATED, LOWER THE HEAD BACKWARD AND TOUCH THE TOP OF THE HEAD TO THE FLOOR. WITH THE HEAD LIGHTLY TOUCHING THE FLOOR, PRESS THE ELBOWS FIRMLY INTO THE GROUND, PLACING THE WEIGHT ON THE ELBOW AND NOT ON THE HEAD. LIFT YOUR CHEST UP FROM IN - BETWEEN THE SHOULDER BLADES. PRESS THE THIGHS AND LEGS TO THE FLOOR. HOLD THE POSE FOR AS LONG AS YOU COMFORTABLY CAN, TAKING GENTLE LONG BREATHS IN AND OUT. RELAX IN THE POSTURE WITH EVERY EXHALATION. NOW LIFT THE HEAD UP, LOWERING THE CHEST AND HEAD TO THE FLOOR. BRING THE HANDS BACK ALONG THE SIDES OF THE BODY. LIE DOWN IN SAVASANA AND RELAX.
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BENEFITS : THIS ASANA IS MUCH BENEFICIAL FOR THROAT, CHEST AND ABDOMEN. IT HELPS MAKING INTESTINES ACTVE THUS RELIEVE FROM CONSTIPATION. THE ASANA TONES THE PARATHYROID, THYROID, PITUITARY AND PINEAL GLANDS. THOSE SUFFERING FROM NECK PAIN LUMBAGO, CERVICAL, AND SPONDLOSIS SHOULD PRACTICE THIS POSE DAILY FOR RELIEF. MATSYASANA ALSO PROVIDES RELIEF FROM RESPIRATORY DISORDERS SUCH AS ATHMA BY ENCOURAGING DEEP BREATHING. IT PROVIDES STRENGTH TO LUNGS. HELPS IN ARTHRITIS, NAVEL DISPLACEMENT, ASTHMA. IT STRENGTHENS VAGINA, AND KEEPS AWAY FROM DISORDERS.
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