YOGA ASANAS AND ITS BENEFITS ! (PASASANA, VATAYANASANA, AGNISAR )

 

                         

                                                                 PASASANA

                                                              💟💫💟

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                               THIS ASANA IS TRADITIONALLY SAID TO BE THERAPEUTIC FOR HUMAN DIGESTIVE SYSTEM AND IMPROVES BODY POSTURE. IT HELPS MILD BACK, SHOULDER AND NECK STRESS, AND TREATS MENSTRUAL DISCOMFORT.

                         METHOD : SIT ON A YOGA MAT AND GENTLY BEND YOUR KNEES SUCH THAT YOU ARE SQUATTING ON THE FLOOR, AND YOUR SITTING BONES COME CLOSE TO YOUR HEELS AS YOUR TORSO RESTS AGAINST YOUR THIGHS. IF YOU FIND IT HARD TO SQUAT WITH YOUR FEET FLAT ON THE GROUND, USE A FOLDED BLANKET UNDER YOUR HEELS TO MAKE THE SQUATTING EASIER. STARTING AT THE BELLY, TWIST TO YOUR RIGHT AND EXTEND YOUR LEFT ARM TO BRING ITS UPPER PART TO THE OUTSIDE OF THE RIGHT KNEE. THEN TURN YOUR PALM DOWN AS YOU BEND YOUR ELBOW TO WRAP THE FOREARMS AROUND THE RIGHT SHIN. STRETCH OUT YOUR RIGHT HAND AND SWEEP IT TO THE BACK. HOLD YOUR LEFT WRIST WITH YOUR RIGHT HAND. TURN YOUR HEAD TO THE RIGHT, AND PULL YOUR SHOULDER BLADES BACKWARD SUCH THAT THEY ARE TOWARDS EACH OTHER. AS YOU BREATHE, LIFT AND LENGTHEN YOUR STERNUM THROUGH THE TOP OF YOUR HEAD. TWIST YOUR BODY FURTHER AS YOU EXHALE, GOING FORWARD WITH YOUR LEFT RIBS. HOLD THE POSE FOR TWISTING TO YOUR LEFT.

                            BENEFITS : IT IS VERY HELPFUL IN KEEPING MENSTRUAL CYCLE REGULAR. VERY EFFECTIVE IN LOW BACK AND NECK PAIN.

                                       VATAYANASANA

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                                  THE ASANA WAS BEING PRACTICE BY YOG GURU "VATAYANA" HENCE, THE NAME.

                          METHOD : STAND STRAIGHT IN TADASANA. BOTH HEELS AND KNEES SHOULD TOUCH EACH OTHER.  NOW BEND THE RIGHT LEG UPWARD AT THE KNEE SO THAT THE HEEL OF YOUR RIGHT FOOT IS TOUCHING YOUR GROIN AND THE TOES ARE PLACED ALONG THE BASE OF YOUR LEFT THIGH. BEND YOUR KNEE SO AS TO LOWER YOUR BODY TILL THE FOLDED RIGHT KNEE IS RESTING ON THE GROUND. YOU ARE NOW STANDING ON YOUR LEFT FOOT AND RIGHT KNEE. RAISE BOTH YOUR ARMS AND BEND YOUR ELBOWS SO THAT YOUR FOREARMS ARE POINTING UPWARD. KEEP YOUR LEFT ELBOWS SO THAT YOUR FOREARMS ARE POINTING UPWARD. KEEP YOUR LEFT ELBOW IN THE CROOK OF YOUR RIGHT ELBOW AND ENTWINE YOUR RIGHT FOREARM AROUND YOUR LOWER LEFT ARM. 

                    THE PALMS OF YOUR HANDS SHOULD BE TOGETHER IN THE NAMASKAR POSITION. HOLD THIS POSE FOR AS FAR AS POSSIBLE AND THEN RETURN TO YOUR NORMAL POSITION. HOLD THIS POSE FOR AS FAR AS POSSIBLE AND THEN RETURN TO YOUR NORMAL POSITION. REPEAT THE POSE FOR THE OPPOSITE SIDE, STANDING ON YOUR RIGHT FOOT AND LEFT KNEE. THIS COMPLETES ONE SET. INITIALLY, YOU PRACTICE THIS ASANA FOR TWO TIMES EACH SIDE.

                                   BENEFITS : THE ASANA STREGTHENS THE MUSCLES OF LEGS AND HELPS WITH OVERALL BODY BALANCE. IT RELIEVES HERNIA, NECK PAIN, AND BACK PAIN. IT RELIVES DISORDERS OF FREQUENT URINATION, PREMATURE EJACULATION. IT REMOVES STIFFNESS IN THE SACROILIAC JOINT, STIFFNESS AND PAIN ASSOCIATED WITH ARTHRITIS. IT ALSO ENHANCES CONCENTRATION AND KEEPS MIND STABLE.

                             NOTE : THIS ASANA IS KNOWN TO BE ONE OF THE TOUGHEST OF ALL ASANAS. SO MAKE SURE YOU DON'T RUSH INTO BENDING OR TWISTING THE BODY PARTS. WOMEN AND THOSE SUFFERING FROM ARTHRITIS SHOULD NOT DO THIS ASANA. IT IS IMPORTANT THAT YOU PRACTICE THIS ASANA UNDER THE GUIDANCE OF A TRAINED AND EXPERIENCED YOGA GURU.

                                                AGNISAR

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                            METHOD : YOU CAN PERFORM AGNISAR IN PADMASANA OR SUKHASANA OR EVEN IN STANDING POSITION. STAND ERECT, WITH THE LEGS SLIGHTLY APART, BENDING FORWARD AND BENDING THE KNEES. PLACE BOTH HANDS ON THE THIGHS. THE BACK IS STRAIGHT, THE HEAD UPRIGHT, ALLOW THE ABDOMINAL MUSCLES TO RELAX, MOVE THE NAVEL INWARDS AND EXHALE. INHALE DEEPLY THROUGH THE NOSE AND EXHALE FULLY THROUGH THE MOUTH WHILE SLIGHTLY. HOLD FOR A MOMENT THEN BEGIN TO SNAP THE ABDOMEN BACKWARDS AND FORWARD 8-10 TIMES HOLDING THE BREATH. BREATHE OUT BEFORE IT BECOMES TOO UNCOMFORTABLE. THIS IS ONE ROUND, COMPLETE 2 ROUNDS INITIALLY. IT'S VERY COMMON AT FIRST FOR THE ABDOMINAL MUSCLES TO GET TIRED QUICKLY. THIS IS A SURE  SIGN OF WEAK AGNI. THE PRACTICE SHOULD BE RELAXING AND STIMULATING AND YOU SHOULD BE ABLE TO FEEL THE HEAT IN YOUR BODY.

                  AFTER A SHORT TIME YOU WILL GAIN STRENGTH IN THE ABDOMINAL AREA AND IT WILL BECOME VERY EASY TO INCORPORATE INTO YOUR DAILY PRACTICE.

                             BENEFITS : AGNISAR KRIYA ELIMINATES MADAGNI FROM THE BODY AND CREATES JATHARAGNI. THIS ASANA IS KNOWN TO BE A MIRACULOUS REMEDY FOR CONSTIPATION. EXCELLENT FOR THE HEALTH OF THE ABDOMINAL ORGANS AND THE DIGESTIVE SYSTEM, AGNISAR WORKS WONDERS ON A SLUGGISH LIVER AND KIDNEYS. IT REMOVES SEVERAL GASTRO-INTESTINAL COMPLAINTS SUCH AS EXCESSVE GAS, HYPERACIDITY, INDIGESTION ETC. THE ASANA MASSAGES THE ABDOMINAL ORGANS AND MAKES FOR AN EXCELLENT PRACTICE TO DEVELOP CONTROL OVER THE SLUGGISH ABDOMINAL MUSCLES AND DIAPHRAGM. WOMEN GET RELIEF FROM MENTRUAL PROBLEMS AND OBESITY.

                                NOTE : DO NOT RUSH INTO FINISHING THE ASANA INITIALLY. AGNISAR SHOULD ALWAYS BE PERFORMED ON AN EMPTY STOMACH. THOSE SUFFERING FROM HIGH BLOOD PRESSURE, HEART PATIENTS AND HAVING SWOLLEN INTESTINES SHOULD AVOIDE THIS ASANA.

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                                SINHASANA (LION POSE)

                                 THIS ASANA ENHANCES THE BEAUTY OF YOUR FACE, AND HELPFUL IN TONSILS, THYROID AND OTHER THROAT PROBLEMS. THIS POSITION EVEN DETOXIFIES YOUR BODY. THIS ASANA IS HIGHLY BENEFICIAL IN SHUTTERING.

                        METHOD : SIT WITH YOUR KNEES BENT AND SPREAD THE KEES. MAKE A BOW OF THUMB AND SOLE, THEN SIT ON THAT. PUT YOUR HEELS UNDER BUTTOCKS. IF YOU ARE UNABLE TO SIT IN THE BOW POSE THEN LIE IN ANY POSITION. STRENGTHEN YOUR BODY AND GAZE TOWARDS FRONT. TAKE NORMAL BREATHING.

                         BENEFITS : THIS ASANA IS PERFECT FOR ENHANCING THE BEAUTY OF FACE. A GREAT WORKOUT FOR LADIES, IS STRENGTHENS LEGS AND NECK REGION.

                                     NAVASANA (BOAT POSE)

                             THE ASANA STENTHENS THE ABDOMINAL MUSCLES, THE LEGS AND THE PARTS OF STOMACH. IT RELIEVES STESS, IMPROVE DIGESTION AND AID THE LOWER ABDOMINAL ORGANS, KIDNEY, THYROID, PROSTATE AND INTESTINES AND EVEN WORKS ON THE UPPER ABDOMINAL ORGANS, PANCREAS, GALL BLADDER, SPLEEN AND LIVER.

                      METHOD : SIT ON THE FLOOR WITH YOUR LEGS STRAIGHT IN FRONT OF YOU.  PRESS A LITTLE BEHIND YOUR HIPS, FINGERS POINTING TOWARDS THE FEET, AND STREGTHEN THE ARMS. LIFT THROUGH THE TOP OF THE STERNUM AND LEAN BACK SLIGHTLY. SIT ON THE "TRIPOD" OF YOUR TWO SITTING BONES AND TAILBONE. EXHALE AND BEND YOUR KNEES, THEN LIFT FEET OFF THE FLOOR, SO THAT THE THIGHS ARE ANGLED ABOUT 45-50 DEGREES RELATIVE TO THE FLOOR.  LENGTHEN YOUR TAILBOE INTO THE FLOOR AND LIFT YOUR PUBIS TOWARD YOUR NAVEL. IF POSSIBLE, SLOWLY STRAIGHTEN YOUR KNEES, RAISING THE TIPS OF YOUR TOES SLIGHTLY ABOVE THE LEVEL OF YOUR EYES. IN CASE, YOU FIND IT DIFFICULT,  REMAIN WITH YOUR KNEES BENT, PERHAPS LIFTING THE SHINS PARALLEL TO THE FLOOR. AT FIRST STAY IN THE POSE FOR 10-20 SECONDS. GRADUALLY INCREASE THE TIME OF YOUR STAY TO 1 MINUTE. RELEASE THE LEGS WITH AN EXHALATION AND SIT UPRIGHT ON AN INHALATION.

                       BENEFITS : RELIEVES STRESS ANE TONES ABDOMINAL MUSCLES.

                             URDHVA  PRASARITA PADASANA                                              (UPWARD EXTENDED FEET POSE)

                              THIS ASANA STRENGTHENS YOUR ABDOMEN AND BEAUTIFY IT. IT HELPS IN REMOVING FAT AROUND YOUR ABDOMEN AND ENHANCES ITS BEAUTY. URDHVA PRASARITA PADASANA ALSO HELPS IN RELIEVING GAS RELATED PROBLEMS.

                    METHOD : LIE STRAIGHT ON YOGA MAT (ON YOUR BACK). PLACE YOUR ARMS ALONG YOUR SIDES OR EXTEND THEM BEHIND YOUR HEAD. RAISE YOUR STRAIGHT LEGS VERTICAALLY UP IN THE AIR. TIGHTEN YOUR KNEES AND DRIVE YOUR TOES DOWN. PUT YOUR HANDS UNDER YOUR THIGHS IF YOU FEEL ANY DIFFICULTY. DO THIS FOR A MINUTE. LOOK STRAIGHT.

                             BENEFITS : THE ASANA HELPS TONING ABDOMEN AND MAKE IT BEAUTIFUL. YOUNG GIRS MUST DO THIS ASANA.

                          JATHRA PARIVARTASANA

                         (THE ABDOMINAL TWIST)

                        THIS ASANA BOOSTS THE FLEXIBILITY OF SPINE AND RELIEVES BACK PAIN AND STRAIN IN BUTTOCKS. IT KEEPS DIGESTIVE SYSTEM AND BLOOD CIRCULATION HEALTHY.

                        METHOD : LIE DOWN ON THE MAT AND EXTEND YOUR ARMS TOWARDS BOTH YOUR SIDES. YOU MUST KEEP YOUR SHOULDER ERECT. BREATHE OUT AND LIFT YOUR LEGS TOGETHER IN A WAY THAT THEY ARE PERPENDULAR TO THE GROUND. YOU MUST REMAIN IN THIS POSE FOR FEW MINUTES. BREATHE OUT AND SLOWLY TRY TO MOVE BOTH OF YOUR LEGS AT ONE PARTICULAR SIDE SO THAT THE TOES TOUCH THE GROUND MAKE SURE YOUR BACK IS LAID STRAIGHT IN THE FLOOR. TRY TO REMAIN IN THIS POSITION FOR FEW SECONDS. DEEP BREATHING. REPEAT THE SAME PROCESS ON THE OTHER SIDE.

                              BENEFITS : TREATS BACK PAIN EFFECTIVELY.

                              ARDHA MATSYENDRASANA 

                           THIS ASANA ENHANCE SPINE FLEXIBILITY AND IMPROVES CENTRAL NERVOUS SYSTEM. IT IMPROVES DIGESTION AND STIMULATES THE ACTION OF HEART, KIDNEYS, LIVER, SPLEEN AND LUNGS.

                             METHOD : SIT ON A MAT, BEND THE LEFT LEG AND PLACE THE LEFT FOOT ON THE GROUND OVER THE RIGHT KNEE (IN A 45 DEGREE ANGLE). NOW BEND THE RIGHT LEG AND FOLD IT SO THAT IT IS RESTING ON THE GROUND WITH THE RIGHT HEEL NEAR THE LEFT BUTTOCK. BRING THE RIGHT HAND OVER THE LEFT LEG AND GRAB THE BIG TOE OF THE LEFT FOOT. INHALE AND EXHALING TWIST THE TRUNK OF THE BODY AS MUCH AS POSSIBLE, TURNING THE NECK SO THE GAZE IS OVER THE LEFT SHOULDER AND ENCIRCLE THE WAIST WITH THE LEFT HAND WITH THE PALM FACING OUTWARDS. CONTINUE TO MAINTAIN THE ASANA, BREATHING NORMALLY, NOW REPEAT ON THE OTHER SIDE.

                             BENEFITS : THIS ASANA IS VERY HELPFUL IN TONING THE SPINAL NERVES AND LIGAMENTS, AND IMPROVING DIGESTION. IT TAKES CARE OF WHOLE NERVOUS SYSTEM.