PASASANA, VATAYANASANA, AGNISAR (YOGA ASANAS)

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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