SARVANGASANA
(SHOULDER STAND)
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SARVANGASANA IS ONE OF THE ADVANCED YOGA POSE PACKED WITH LOT OF HEALTH BENEFITS. IT IS A TOTAL BODY WORKOUT POSE AND HENCE THE NAME. IT STRENGTHENS ALL THE INNER ORGANS OF YOUR BODY AND KEEPS THEM STRONG AND HEALTHY.
❤ METHOD : LIE ON THE CARPET WITH LEGS TOGETHER. RAISE THE LEGS TO AN ANGLE OF 90 DEGREE. NOW PRESS THE FLOOR WITH YOUR PALMS, LIFT THE WAIST AND BRING THE LEGS FORWARD. THEN KEEP THEM VERTICAL TO THE GROUND. BEND THE HANDS, HOLD THE WAIST WITH THE PALMS, BALANCING AND RAISE THE LEGS TO AN ANGLE OF 90 DEGREE TO THE FLOOR. BODY AND LEGS SHOULD BE STRAIGHT VERTICAL TO THE FLOOR. THE WHOLE WEIGHT OF THE BODY RESTING ON THE SHOULDER BLADE AND ADJUST IF IT IS NOT STRAIGHT. REST THE ELBOW ON THE FLOOR WITH PALMS SUPPORTING THE BODY. GAZE AT THE TOE NAIL. LEGS SHOULD NOT MOVE. LOWER THE LEGS TOE AND BACK. TAKE THE HANDS FROM THE BACK AND PLACE IT ON THE FLOOR. BRISKLY BRING THE BACK TO THE FLOOR, THE LEGS AND LIE DOWN. DO NOT STRIKE THE LEGS ON THE GROUND OR GIVE JERK TO YOUR BACK WHILE COMING BACK TO START POSITION. THIS FINISHES ONE CYCLE. LIE DOWN IN SAVASANA FOR A FEW MINUTIES TO RELAX.
👀 BENEFITS : IT IS A COMPLETE BODY EXERCISE THAT PURIFIES BLOOD, STRENGTHENS NERVOUS SYSTEM, HEART, AND LUNGS. THE ASANA MAINTAINS A HEALTHY BLOOD CIRCULATORY SYSTEM, RESPIRATORY SYSTEM, AND DIGESTIVE SYSTEM. REGULAR PRACTICE BOOSTS VISION AND RECTIFIES DISORDERS EARS, NOSE AND THROAT. IT BEAUTIFIES SKIN, REDUCES WRINKLES IN FACE, AGED LOOK AND STIFFNESS. SARVANGASANA IS VERY BENEFICIAL FOR SINGERS, AS IT IMPROVES VOICE AND MAKES IT MELODIES. THOSE WHO FEEL EXERCESSIVE HEAT OR COLD ON THEIR FEET SHOULD ALSO PRACTICE THIS ASANA. HAIR LOSS AND PREMATURE GRAYING OF HAIR CAN BE CONTROLLED. THIS ASANA IS KNOWN TO REVERSE AGEING AND ADD A YOUTHFUL GLOW TO FACE.
💟 PRECAUTIONS : THOSE SUFFERING FROM HIGH BLOOD PRESSURE, HEART, PROBLEMS, MIDDLE EAR TROUBLE, CAPILLARY, WEAK EYE, SPONDYLOSIS, AND SLIPPED DISC SHOULD NOT ATTEMPT THIS ASANA. PREGNANT LADIES SHOULD ALSO AVOID PRACTICE THIS EXERCISE. THIS IS RANKED AMONG ONE OF THE TOUGHEST ASANAS. HENCE, MAKE SURE YOU PRACTICE IT UNDER THE GUIDANCE OF A TRAINED YOGI.
BHUJANGASANA (COBRA POSE)
BHUJANGASANA OR THE COBRA POSE, IS ONE OF THE MAIN BACKWARD BENDING ASANAS. IN BHUJANGASANA, THE HEAD AND TRUNK RESEMBLES A COBRA WITH RAISED HOOD, HENCE THE NAME (BHUJANGA MEANS COBRA IN SANSKRIT). BHUJANGASANA IS EASY TO PERFORM AND IS INTEGRATED INTO OTHER YOGA PRACTICES LIKE THE SURYA NAMASKARA, WHERE IT APPEARS AS THE 8TH POSE IN THE SERIES OF 12 POSES. BHUJANGASANA MAY STRENGTHENS THE SPINE, STRETCH THE CHEST, SHOULDERS, AND ABDOMEN, FIRM THE BUTTOCKS, AND RELIEVE STRESS AND FATIGUE. TRADITIONAL TEXTS SAY THAT BHUJANGASANA INCREASES BODY HEAT, DESTROYES DISEASES, AND AWAKENS KUNDALINI.
❤ METHOD : LIE DOWN ON YOUR STOMACH WITH HANDS ON THE SIDE, TOES TOUCHING TOGETHER. BRING YOUR HANDS TO THE FRONT AT THE SHOULDER LEVEL, WITH PALMS RESTING ON THE FLOOR. SLOWLY RAISE YOUR TRUNK AND HEAD WITH THE SUPPORT OF THE PALMS ALONE. THE ARMS SHOULD BE SLIGHTLY BENT AT THE ELBOWS. ARCH YOUR NECK SLIGHTLY BACKWARDS, SO THAT THE POSE LOOKS LIKE A COBRA WITH RAISED HOOD. BREATHE NORMALLY AND BE IN THIS POSE AS PER YOUR COMFORT, YOU SHOULD NOT PUT PRESSURE ON THE BACK. HOLD THE ASANAS FOR FEW SECONDS IN THE BEGINNING STAGES. ONE MAY GO UP TO 2 MINUTES AS ONE PROGRESSESS. YOU CAN RELEASES THE POSE BY BRINGING THE HANDS BACK TO THE SIDES AND RESTING YOUR HEAD ON THE FOREHEAD. THEN, PLACE THE HANDS UNDER YOUR HEAD LIKE A PILLOW. BEND AND REST YOUR HEAD ON ONE SIDE AND BREATHE NORMALLY.
👀 BENEFITS : IT STRENGTHENS THE BACK MUSCLES ESPECIALLY THE LOWER BACK. THE ASANA RELIEVES BACK PAIN, NECK PAIN, AND SCIATICA. IT KEEPS THYROID AND TONSILS GLANDS HEALTHY. BHUJANGASANA STRENGTHENS THE SPINE, STRETCH AND CHEST, SHOULDERS, AND ABDOMEN, FIRM THE BUTTOCKS, AND RELIEVE STRESS AND FATIGUE. IT IS PANACEA FOR DIABETES. IT ALSO STRENGTHEN WOMEN'S OVARY AND UTERUS. IT MAKES SPINE FLEXIBLE. THE ASANA IS VERY HELPFUL FOR THOSE SUFFERING FROM THE PROBLEM OF NAVEL DISPLACEMENT.
💟 PRECAUTIONS : THOSE SUFFERING FROM HERNIA, ULCER AND HEART DISEASES SHOULD NOT PRACTICE THIS ASANA. PREGNANT LADIES MUST PRACTICE THIS ASANA UNDER THE GUIDANCE OF AN EXPERT YOGA GURU.
BHUJANGASANA - A
THIS YOGA ASANA REMOVES STRESS FROM LUNGS AND CHEST. IT PROVIDES STRENGTH TO ABDOMEN AND ARMS. THE ASANA PROVIDES FLEXIBILITY TO SPINE AND HELPS RELIEVE FATIGUE AND STRESS. REGULAR PRACTIVE OF THIS ASANA IMPROVES BLOOD CIRCULATION IN THE SPINAL REGION.
METHOD :❤
LIE DOWN ON YOUR STOMACH AND PLACE YOUR HANDS ADJACENT TO CHEST AND SHOULDERS. KEEP ELBOWS LIFTED ABOVE THE FLOOR. TAKE A DEEP BREATH AND LIFT THE CHEST ABOVE THE FLOOR. KEEP LIFTING UNTIL YOU HAVE THE UPPER BODY (UP TO NAVEL) ABOVE THE FLOOR. HOLD ON TO THE POSITION FOR SOME TME AND RETURN BACK TO NORMAL POSITION WHILE EXHALING.
👀 BENEFITS : IT REMOVES FATIGUE AND STRESS.
BHUJANGASANA - B
THIS ASANA HELPS CHEST AND LUNGS HEALTHY AND FIT. IT ALSO REMVOVES EXERTION. BHUJANGASANA B RELIEVES LOW BACK PAIN AND SLIP DISC. REGULAR PRACTISE WILL IMPROVE FUNCTIONING AND OVERALL HEALTH OF LIVER, KIDNEY AND LUNGS. THOSE SUFFERING FROM HERNIA OR ABDOMINAL ULCER MUST AVOID PRACTICING THIS ASANA.
❤ METHOD : THIS IS ALSO REFERRED TO AS COMPLETE BHUJANGASANA. IT MUST BE PRACTICED ONLY ONCE YOU GAIN EXPERTISE IS DOING BASIC LEVELS OF BHUJANGASANA.
👀 BENEFITS : THE ASANA IMPROVES FUNCTIONING OF CHEST AND LUNGS.
SHALABHASANA (THE LOCUST POSE)
SHALABHASANA OR THE LOCUST YOGA POSE IS SO CALLED BECAUSE THE BODY AND THE LEGS RESEMBLE A LOCUST WHEN IT IS PERFORMED.
❤ METHOD : LIE ON YOUR STOMACH WITH THE CHIN STRETCHED AND TOUCHING THE GROUND. KEEP THE HANDS ON THE SIDE. SLOWLY BRING YOUR HANDS UNDER THE LEGS TO SUPPORT THEM. INHALE SLOWLY AND DEEPLY AND LIFT YOUR RIGHT LEG UPWARDS, WITHOUT BENDING THE KNEES, AS MUCH AS YOU CAN AND WITHOUT STRAINING. MAINTAIN THIS POSITION FOR AS LONG AS YOU CAN. SLOWLY RELEASE POSITION BY BRINGING DOWN THE RIGHT LEG BACK TO THE ORIGINAL POSITION. EXHALE DURING THIS PROCESS. REST FOR FEW SECONDS AND BREATHE NORMALLY AND DEEPLY. THIS COMPLETE ONE CYCLE. NOW TRY THE ABOVE STEPS WITH YOUR LEFT LIFTED ABOVE THE GROUND. THIS PROCESS CAN BE DONE AT LEAST 3-5 TIMES.
👀 BENEFITS : SHALABHASANA IS VERY HELPFUL FOR NAVAL HEALTH. IT HELPS THOSE SUFFERING FROM NAVAL DISPLACEMENT. THE ASANA STRENGTHENS THE LOW BACK MUSCLES, CHEST AND SHOULDERS. WOMEN CAN FIND RELIEF IN THEIR MENSTRUAL PROBLEMS AND MAINTAINS UTERUS HEALTH HELPS IN CONCEPTION. IT STRENGTHENS THE LOW BACK, ABDOMINAL ORGANS, SCIATICA NERVE, PROSTATE GLANDS AND KIDNEY. IT STRENGTHEN THE DISGESTIVE SYSTEM AND BACK PART OF THE BODY. IT HELPS IN SEMINAL PROBLEMS ALSO.
💟 PRECAUTIONS : THOSE SUFFERING FROM HIGH BLOOD PRESSURE HEART DISEASE, ULCER OR HERNIA SHOULD AVOID PRACTISING THE ASANA.
💫 NOTE : THIS IS A TOUCH ASANA. HENCE, YOU SHOULD NOT BE IN A HURRY WHILE PRACTICING THIS.
THE TYPES OF YOGA ASANAS
AND ITS USES!
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💟 URDHVA DHANURASANA (CHAKRASANA)💟
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BY DOING THIS ASANA, EACH MUSCLE OF THE BODY WORKS PROPERLY. IT STRENGTHENS THE MUSCLES THAT CONTROL OF YOUR SHOULDER BLADES AND LOW BACK MUSCULATURE. IT IS VERY HELPFUL IN PROVIDING STRENGTH TO HANDS AND WRISTS. THE ASANA HELPS KEEP STOMACH, LEGS, AND SPINE IN GOOD HEALTH. REGULAR PRACTISE WILL FILL IN THE BODY WITH ENERGY. HELPS RELIEVING DEPRESSION.
METHOD : LIE SPINE ON THE FLOOR. BEND YOUR KNEES AND SET YOUR FEET ON THE FLOOR, HEELS AS COME TO THE SITTING BONES AS POSSIBLE. BEND YOUR ELBOWS AND SPREAD YOUR PALMS ON THE FLOOR BESIDE YOUR HEAD, FOREARMS RELATIVELY PERPENDICULAR TO THE FLOOR, FINGERS POINTING TOWARDS YOUR SHOULDERS. PRESSING YOUR INNER FEET ACTIVELY INTO THE FLOOR, EXHALE AND PUSH YOUR TAILBONE UP TOWARDS THE PUBIS, FIRMING (BUT NOT HARDENING) THE BUTTOCKS, AND LIFT THE BUTTOCKS OFF THE FLOOR. KEEP YOUR THIGHS AND INNER FEET PARALLEL.
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BENEFITS : IT GIVES GREAT FLEXIBILITY TO THE SPINE THUS DELAY OLD AGE AND STRENGTHENS LIVER, PANCREAS, AND KIDNEYS. INCREASES ENERGY AND COUNTERACTS DEPRESSION. IT HELPS THOSE SUFFERING FROM SPONDYLITIS, CERVICAL PAIN, HEADACHE, BREATHING PROBLEMS AND CONDITIONS RELATED TO VISION. IT ENERGIZES THE BODY, MAKING IT POWERFUL AND ACTIVE. IT HELPS IN ROMOVING DISORDERS OF UTERUS, IN WOMEN. IT STRENGTHENS THE MUSCLES OF UPPER AND LOWER LIMBS.
PRECAUTIONS : THOSE SUFFERING FROM HEART DISEASE, HIGH BLOOD PRESSURE, AND WEAK WRISTS SHOULD NOT PRACTISE THIS ASANA. LADIES SHOULD AVOID PRACTISING THE ASANA DURING PREGNANCY AND PERIODS. THIS IS A TOUGH ASANA AND SHOULD BE PRACTISED ONLY UNDER AN EXPERT.
UTTHITA ARDHA DHANURASANA
(STANDING HALF BOW POSE)
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IT STRENGTHENS SPINE AND LEGS AND TUNE UP THE ABDOMINAL ORGANS.
METHOD : STAND IN STRAIGHT ON A MAT. GRADUALLY TRANSFER YOUR WEIGHT ON TO THE LEFT FOOT, AND TAKE YOUR RIGHT FOOT BACK TO PLACE THE BIG TOE ON THE FLOOR BEHIND YOU. WITH HANDS ON HIPS, LIFT OUT OF YOUR LOWR BACK AND ARCH YOUR BACK INTO A LONG BEND.
BEND THE RIGHT KNEE AND LIFT THE HEEL HIGH IN THE AIR. STAY IN THIS BACKBEND FOR A FEW BREATHS TO STRENGTHEN THE BACK MUSCLES. BRIG THE HEEL TOWARD THE RIGHT BUTTOCK, REACH BACK WITH THE RIGHT HAND, AND GRASP THE OUTER ANKLE WITH THE RIGHT HAND. PRESS THE RIGHT FOOT BACK WHILE YOU PULL THE ANKLE FORWARD WITH YOUR RIGHT HAND TO CREATE AS BIG AN ARCH IN YOUR "BOW" AS POSSIBLE. LIFT THE RIGHT LEG BACKWARD TO BRING THE THIGH MORE PARALLEL TO THE FLOOR AND YOUR SHIN MORE VERTICAL, SOLE OF THE FOOT FACING UPWARD. PRESS YOU'RE RIGHT HIP AND RIGHT SIDE RIBS FORWARD TO SQUARE YOUR TORSO TO THE FRONT. BEND THE SUPPORTING LEG AND LEAN FORWARD AS YOU RAISE THE LEFT ARM PARALLEL TO THE FLOOR, PALM FACING UP. BRING THE TIPS OF THE INDEX FINGER AND THUMB TOGETHER. WITH EYES SOFT, GAZE AT THE POINT OF UNION BETWEEN FINGER AND THUMB. BREATH SMOOTHLY AND EVENTLY, BALANCING WITH EASE AND GRACE ON THE LEFT LEG AS THE RIGHT FOOT CONTINUES TO PUSH BACKWARD AND UPWARD. TAKE A DEEP BREATH AND KEEP YOUR EYES STRAIGHT.
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BENEFITS : THE ASANA IS VERY HELPFUL IN STRENGTHENING BACK BONE.
PADANGUSHTA DHANURASANA
IT ENERGIES THE BACK BONE AND STOMACH. IT BRINGS IMPROVEMENT IN THE FLEXIBILITY FOR THE BODY AND ENHANCES POSTURE. OUR KIDNEYS START FUNCTIONING WELL. IT STRENGTHENS THE THIGH'S MUSCLES.
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METHOD : START THE POSE OF DHANURASANA BY BRINGING THE FRONT BODY TO THE FLOOR. NOW BEND THE KNEES AND LIFT THE SHINS VERTICAL AND THEN FLEX YOUR FEET AND TURN THE FEET OUT AS MUCH AS POSSIBLE. THEN HOLD ON TO THE INNER EDGES OF THE BIG TOES WITH THE FINGERS. AFTER THIS INHALE AND THEN LIFT THE LEGSAND THE TORSO. AGAIN EXHALE AND THEN ROTATE THE ARMS TO POINT THE ELBOWS FORWARD. THE NEXT STEP IS TO WRAP THE FINGERS AND THUMBS AROUND THE BIG TOES. AGAIN INHALE AND KICK THE FEET UP AND BACK TO CAPACITY. THEN STRAIGHTEN THE ARMS. NOW LIFT THE CHIN AND LOOK UP. HOLD THE POSE FOR SOME TIME AND THEN BREATHE.
BENEFITS : IT PROVIDES YOU A GOOD PHYSIQUE AND BODY POSTURE. THE ASANA IS A COMPLETE EXERCISE FOR BACK BONE AND KEEP IT HEALTHY.
VAJRASANA
(THE THUNDERBOLT POSE)
ALSO KNOWN AS VEERASANA, VAJRASANA COMES FROM THE SANSKRIT WORD "VAJRA" WHICH MEANS THUNDERBOLT OR DIAMOND. VAJRASANA STIMULATES THE VAJRA NADI WHICH FACILITIES GOOD DIGESTION. WHEN YOU SIT IN VAJRASANA YOU OBSTRUCT BLOOD FLOW TO THE LOWER PART OF YOUR BODY, THIGHS AND LEGS. THIS INCREASES BLOOD, FLOW TO YOUR PELVIC AREA AND STOMACH DUE TO WHICH BOWEL MOVEMENT AND DIGESTION BECOMES BETTER. THE ASANA IS USED FOR WORSHIPPING BECOMES BETTER. THE ASANA IS USED FOR WORSHIPPING AND MEDITATION IS ISLAM AND BUDDHISM.
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METHOD : STAND ON THE KNEES WITH THE LOWER LEGS TOGETHER AND STRETCHED BACKWARDS, THE TWO BIG TOES CROSSING EACH OTHER. LOWER YOUR BODY AND SIT ON YOUR HEELS. YOUR BUTTOCKS WILL BE RESTING ON THE HEELS AND THE THIGHS ON THE CALF MUSCLES. KEEP YOUR HANDS ON YOUR KNEES AND KEEP THE HEAD STRAIGHT. CONCENTRATE ON THE BREATH AND OBSERVE THE PROCESS OF INHALATION AND EXHALATION. REMAIN IN THIS POSITION FOR AT LEAST 2 MINUTES INITIALLY. INCREASE THE TIME PERIOD AFTER REGULAR PRACTICE.
BENEFITS : VAJRASANA HELPS IN DIGESTIVE SYSTEM. IT HELPS TO PREVENT ACIDITY AND ULCERS BY IMPROVING THE DIGESTION, MODIFIES THE BLOOD FLOW IN THE LOWER PELVIC REGION. THE BLOOD FLOW TO THE LOWER LIMBS IS REDUCED AND THE BLOOD FLOW TO THE PELVIC AREA AND DIGESTIVE ORGANS IS INCREASED. VAJRASANA IS A GOOD MEDITATIVE POSE FOR THOSE SUFFERING FROM SCIATICA AND SERVERE LOW BACK PROBLEMS. IT HELPS THOSE SUFFERING FROM INSOMNIA. STUDENTS STAYING UP LATE AT NIGHT AND PROFESSIONALS WORKING FOR NIGHT SHIFT CAN ALSO BENEFIT FROM THIS ASANA. IT CAN ALSO CURE HYDROCELE. HEDROCELE IS A CONDITION WHERE CLEAR FLUID ACCUMULATES IN THE MALE SCROTUM. LADIES, DURING THEIR PREGNANCY, IF PRACTICES, IT WOULD HELP THEM TOHAVE NORMAL DELIVERY.
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PRECAUTIONS : DO NOT DO VAJRASANA IF YOU HAVE A KNEE PROBLEM, OR IF HAD A RECEN KNEE SURGERY, AS IT MAY PUT ADDITIONAL STRAIN ON THE KNEE. ALSO, WHO ARE SUFFERING FROM ARTHERITIS ARE ADVISABLE NOT TO DO THIS ASANA.
NOTE : NOVICES CAN EXPERIENCE PAIN IN LEGS, ANKLE AND HEELS. ALWAYS MOVE LEGS AFTER THE ASANA, TO IMPROVE REGULAR BLOOD CIRCULATION. VAJRASANA IS THE ONLY ASANA WHICH EVEN CAN BE DONE AFTER MEALS.
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