THE ASANAS BENEFITS AND ADHO MUKHA SVANASANA

     

YOGA ASANAS

THE SANSKRIT WORD ASANA MEANS "TO SIT" TO BE PRESENT" AND IN CONTEXT OF THE YOGA TRADITION, MEANS TO BE ESTABLISHED IN A PARTICULAR POSTURE'.

TRADITIONALLY ASSOCIATED WITH YOGA, THE TERM ASANA REFERS TO A WIDE RANGE OT BODILY POSTURES THAT HAVE BEEN PROPOUNDED BY TEACHERS IN INDIA FOR THOUSANDS OF YEARS. THESE POSTURES HAVE BEEN MORE OR LESS PRECISELY DEFINED IN THE CLASSIC TEXTS WITH EACH ASANA CHARACTERISED BY CERTAIN OBJECTIVE CRITIRIA AND IN FACT, ONE TRADITIONAL DEFINITION OF ASANA IS THE ARRANGEMENT OFTHE DIFFERENT COMPONENTS OF THE BODY IN A SPECIFIC WAY.

PRINCIPLES OF ASANA BASED (GRAVITY)

 

THE INVERTED POSTURES AND THE REVERSE POSTURES TAKE THE BENEFITS OF GRAVITY TO INCREASE THE FLOW OF BLOOD TO THE DESIRED PART OF THE BODY. E.G. IN THE HEADSTAND TO THE BRAIN, IN THE SHOULDER STAND TO THE THYROID GLAND AND IN THE REVERSE POSTURE TO THE SEX GLANDS.

ORGAN MASSAGE

THE POSITION OF THE ASANA CAUSES A SQUEEZING ACTION ON A SPECIFIC ORGAN OR GLAND THAT ULTIMATELY RESULTS IN THE STIMULATION OF THAT PART OF THE BODY.

STRETCHING MUSCLES AND LIGAMENTS

STRETCHING HAS BENEFICIAL EFFECTS ON THE BODY. STRETCHING MUSCLES AND LIGAMENTS RESULT IN THE INCREASE OF BLOOD SUPPLY TO THE MUSCLES, LIGAMENTS AND RELAX THEM BY ALLEVIATING TENSION, PRESSURE IN THE NERVES OF THAT AREA.

DEEP BREATHING

DURING RETAINING THE YOGA POSTURE BREATHING SHOULD BE SLOW AND DEEP. THIS INCREASE THE OXYGEN AND PRANA SUPPLY TO THE TARGET ORGAN OR GLAND.

 

CONCENTRATION

DURING SLOW DEEP BREATHING THE ATTENTION IS FOCUSED ON THE TARGET ORGAN OR GLAND. THIS BRINGS THE MIND INTO PLAY, AND GREATLY INCREASES THE CIRCULATION AND PRANA SUPPLY TO THE ORGAN OR GLAND. A HEALTHY CENTRAL NERVOUS SYSTEM (BRAIN AND SPINE), HEALTHY GLANDS AND HEALTHY INTERNAL ORGANS ARE THE SECRET OF VITALITY AND REJEVENATION. THE PURPOSE OF THE YOGA EXERCISE IS TO RECONDITION THE SYSTEM, BOTH MIND AND BODY, AND TO DEVELOP THE NERVOUS THE GLANDULAR SYSTEMS.

WISDOM THOUGHTS

 

• BRILLIANT THINGS HAPPEN IN CALM MINDS.
• WHEN YOU ARE GIVING UP, SOMEONE ELSE IS STILL GOING.
• NO MATTER HOW YOUR HEART IS GRIEVING, IF YOU KEEP ON BELIEVING, THE DREAM THAT YOU WISH WILL COME TRUE.
• THE FIRST ONE TO APOLOGIZE IS THE BRAVEST. THE FIRST ONE TO FORGIVE IS THE STRONGEST. THE FIRST ONE TO FORGET IT THE HAPPIEST.
• FORGET THE PAST THAT MAKES YOU CRY AND FOCUS ON THE PRESENT THAT MAKES YOU SMILE.
• EARNING A RELATION IS A REWARD OF OUR TRUST, MAINTAINING THE SAME IS THE RESULT OF OUR SACRIFICE AND STRENGTHENING THE SAME IS THE RESULT OF OUR CARE.
• TO BE INSPIRED IS GREAT, TO INPIRE IS INCREDIBLE.
• SOMETIMES YOU HAVE TO SLOW DOWN AND APPRECIATE THE GOOD THINGS IN LIFE.

ADHO MUKHA SVANASANA

THE DOWNWARD FACING DOG POSE, YOU BUILD UP STRENGTH IN THE UPPER ARMS AND GIVE SPACE AND OPENING IN THE BACK, NECK, CHEST, HIPS AND SHOULDERS. IF YOU LET YOUR ANKLES SINK NICELY TO THE FLOOR IN THIS ASANA, YOU STRETCH THE CALVES AT THE SAME TIME, IN YOGA, THIS POSE IS OFTEN USED AS AN CALVES AT THE SAME TIME. IN YOGA, THIS POSE IS OFTEN USED AS AN EXERCISE IN BETWEEN OTHER EXERCISES IN BETWEEN OTHER EXERCISES, BUT IT IS IN FACT AN EXERCISE IN ITSELF.

STEPS 

1. STAND ON YOUR KNEES AND LEAN FORWARD AND REST YOUR PALMS ON THE GROUND. STETCH THE ELBOWS AND RELAX THE UPPER BACK BETWEEN THE SHOULDERS BLADES, WHICH GIVES YOU THE FEELING THAT THE ARMS FALL INTO THE SHOULDERS BLADES.

2. LIFE YOUR KNEES AND DRAW YOUR BACK BACKWARDS FROM THE PELVIS, SO THAT YOU ARMS AND BACK FROM ONE LINE.

3. STRETCH YOUR LEGS IN SUCH WAY THAT YOU GET THE FEELING THAT SOME BEHIND YOU IS PULLING YOUR LEGS AND HIPS BACKWARDS FROM THE TOP OF YOUR UPPER LEGS. LET YOUR HEAD HANG DOWN IN A RELAXED SORT OF WAY.

4. WHEN YOU HAVE PLACED YOUR BACK AND LEGS CORRECTLY, STRETCH OUR YOUR ARMS. THIS RESULTS IN A STRETCHING FROM TWO SIDES OF THE BACK, STRETCHING FROM THE PELVIC AND A STRETCHING FROM THE ARMS. WHEN THE BACK AND THE CHEST ARE PLACED CORRECTLY, YOU WILL NOTICE THAT YOU CAN QUIETLY BREATHE IN AND OUT THROUGH THE BELLY. YOU SHOULD NOT LET YOUR CHEST HANG DOWNWARD OR MAKE YOUR BACK EXTREMELY SUNKEN. IN THIS ASANA, THE BACK SHOULD BE LENGTHEND ALONG ITS ENTIRE LENGTH. TAKE YOUR TIME TO WORK OUT THE STRETCHING FURTHER AND FURTHER.

MANY PEOPLE EXPERIENCE THIS DOWNWARD FACING DOG POSES AS A MOMENT OF REST BETWEEN DIFFICULT YOGA EXERCISES. HOWEVER, WHEN YOU ARE DOING THIS, TRY TO REMAIN FOCUSED, BOTH PHYSICALLY AND MENTALLY, AND CONTINUE WORKING OUT THE TECHNIQUE FURTHER TO GET THE MAXIMUM BENEFITS FROM THIS ASANA.

BENEFITS

 

 

• GOOD FOR TONING THE SHOULDERS, LEGS, ARMS FEET AND SPINE.
• BUILDS IMMUNITY AND STRENGTHENS THE BODY. PROVIDES AN OVERALL BODY STRETCH.
• REMOVES FATIGUE AND REJEVENATES THE BODY.
• INCREASES BLOOD FLOW TO THE SINUSES.
• STRENGTHENS THE IMMUNE SYSTEM.
• CALMS THE MIND AND LIFTS THE SPIRITS.
• IMPROVES DIGESTION.
• STRENGTHENS ARMS, LEGS, AND FEET.

ADHO MUKHA VRIKSHASANA

ADHO MUKHA VRIKSHASANA CAN BE TERMED AS THE TILTED TREE POSE WHEREIN YOUR HANDS ARE SUPPORTING THE ENTIRE BODY WEIGHT. THE BEGINNERS HAVE TO BE VERY CAREFUL AS BALANCING YOURSELF ON YOUR HANDS CANNOT BE THAT EASY.

TO MAKE IT EASIER IT WOULD BE BETTER FOR YOU TO TAKE SUPPORT OF A WALL, HELPING YOU TO OVERCOME YOUR FEAR TO FALLING WHILE DOING THIS ASANA. IN DOING THIS ASANA, YOU RELAX YOUR CHEST AND BUILD POWER IN YOUR ARMS AND WRISTS. ASIDE FROM THAT, THIS ASANA HELPS TO IMPROVE YOUR COORDINATION AND SENSE OF BALANCE. WHEN YOU MAKE PROGRESS AND ARE FINALLY ABLE TO STAND LOOSE FROM THE WALL, THIS EXERCISE WILL GIVE YOU A GREAT MENTAL REVIVER.

STEPS 

 

• START THIS EXERCISE BY DOING A DOWNWARD FACING DOG POSE.
• BEND YOUR KNEES AND DRAW THEM CLOSER TO YOUR ARMS.
• SUPPORT YOURSELF ON YOUR LOWER ARMS AND WALK OR HOP INWARDS UNTIL YOU HAVE YOUR BACK STRAIGHT.
• SWING ONE LEG UP. LET YOUR LOWER BACK CONTINUE THE MOVEMENT. THE PELVIS THEN FOLLOWS AND YOUR OTHER LEG MOVES UPWARDS.
• BRING BOTH FEET TOGETHER AND LOOK AT YOUR FOCAL POINT, WHICH HELPS YOU TO MAINTAIN YOUR BALANCE.

BENEFITS

THERE IS FRESH SUPPLY OF BLOOD DUE TO THIS TILTED POSE. IT STRETCHED YOUR ARMS, MUSCLES, SHOULDER AND WRISTS MAKING IT MORE FLEXIBLE AND AGILE. THIS ASANA TESTS YOUR STRENGTH AT THE SAME TIME HELPS IN INCREASING YOUR STAMINA. THIS BALANCING ACT YOU REMAIN CALM AND COOL DUE TO THE STABILITY IT PROVIDES. A SENSE OF BALANCE IS ACHIEVED IN YOUR MIND AS WELL AS YOUR SOUL. THERE IS A CALMING EFFECT OVERALL IN YOUR MIND WHICH HELPS THE BRAIN TO RELAX.

ARDH CHANDRA ASANA

IN SANSKRIT ARDHA MEANS "HALF" AND CHANDRA MEANS "MOON", THUS, THIS IS THE "HALF MOON" POSTURE. THIS POSE IS ALSO ONE OF THE POSTURES THAT ARE SEQUENCED IN SURYA-NAMASKAR (THE SUN SALUTATION).

THE ARDHA-CHANDRA-ASANA IS A BASIC STRETCHING AND BALANCING POSE THAT BENEFITS PRINCIPALLY THE LOWER BACK, ABDOMEN AND CHEST. IT IS EQUALLY SUITABLE FOR USE IN YOUR STRETCHING ROUTINE AS WELL AS FORMAL ASANA PRACTICE.

STEPS

1. FROM VAJRASANA, RISE UP ON THE KNEES. BRING THE RIGHT FOOT FLAT ONTO THE FLOOR IN FRONT OF THE BODY.

2.BRING THE PALMS TOGETHER AT THE CHEST IN PRAYER POSITION. HOLD THIS POSE FOR A FEW MOMENTS TO ACHIEVE YOUR PHYSICAL AND MENTAL BALANCE, IN PREPARATION FOR THE CRESCENT MOON POSE.

3. STRAIGHTEN THE ELBOWS, STRETCHING THE BACK AND THE ARMS UP OVER THE HEAD. AS THE ARMS ARCH BACK, ALLOW THE BODY TO FOLLOW. BE AWARE OF KEEPING THE PALMS FLAT AGAINST EACH OTHER AND THE ARMS STRAIGHT ALONGSIDE THE EARS. HOLD FOR AS LONG AS IT FEELS COMFORTABLE. REPEAT ON THE OTHER SIDE.

BENEFITS 

1. THE ARDHA-CHANDRA-ASANA IS THE BASIC STRETCHING AND BALANCING POSE THAT MAINLY BENEFITS THE LOWER BACK, ABDOMEN AND CHEST.
2. THIS ASANA MAKES THE RIB CAGE SUPPLE AND FLEXIBLE. IT MASSAGES, LOOSENS AND STRENGTHENS THE WAIST AND BRINGS BALANCE IN THE BODY POSTURE.

ARDH MATSYENDRASANA

AFTER THE FORWARD AND BACKWARD BENDING OF THE SPINE, THE SPINAL TWIST GIVES A LATERAL STRETCH TO THE VERTEBRAE, BACK MUSCLES, AND HIPS. THIS IMPORTANT ASANA TAKES ITS SANSKRIT NAME FROM THE GREAT SAGE. MATSYENDRA, ONE OF THE PIONEER TEACHERS OF HATHA YOGA.

STEPS

1. SIT ON YOUR HEELS, WITH THE BACK ERECT. KEEPING BOTH KNEES BENT, LOWER THE HIPS TO THE GROUND SO THAT YOU ARE SITTING TO THE LEFT OF THE FEET.

2. RAISE THE RIGHT KNEE AND PLACE THE RIGHT FOOT FLAT ON THE FLOOR. ALLOW THE LEFT LEG TO TURN ON ITS SIDE, WITH THE LEFT FOOT BELOW THE RIGHT LEG.

3. PLACE THE RIGHT FOOT ON THE GROUND OUTSIDE THE LEFT THIGH. PLACE THE RIGHT HAND FLAT ON THE FLOOR BEHIND THE BACK, BUT NOT TOO FAR AWAY FROM THE BODY, AS THIS WILL MAKE YOU LEAR RATHER THAN TWIST, COMPRESSING THE SPINE INSTEAD OF GIVING IT A LATERAL STRETCH. RAISE THE LEFT ARM STRAIGHT UP OVER THE HEAD.

4. BRING THE LEFT ARM OVER THE RIGHT SIDE OF THE KNEE. REACH AROUND TO CATCH HOLD OF THE RIGHT ANKLE. HOLD THE POSE FOR AT LEAST 30 SECONDS, WORKING UP TO 1 MINUTE, BREATHING DEEPLY. RELEASE, AND REPEAT ON THE OTHER SIDE.

BENEFITS 

• STIMULATES THE LIVER AND KIDNEYS.
• STRETCHES THE SHOULDERS, HIPS AND NECK.
• ENERGIZES THE SPINE.
• STIMULATES THE DIGESTIVE FIRE IN THE BELLY.
• RELIEVES MENSTRUAL DISCOMFORT, FATIGUE, SCIATICA, AND BACKACHE.
• THERAPEUTIC FOR ASTHMA AND INFERTILITY.
• TRADITIONAL TEXTS SAY THAT ARDHA MATSYENDRASANA INCREASES APPETITE, DESTROYS MOST DEADLY DISEASES, AND AWAKENS KUNDALINI.

 

BIDALASANA (CAT POSE)

THIS ASANA TEACHES YOU TO INITIATE MOVEMENTS FROM YOUR CENTRE AND TO COORDINATE YOUR MOVEMENT AND BREATH. THESE ARE TWO OF THE MOST IMPORTANT THEMES IN YOGA ASANA PRACTICES. THE ALIGNMENT OF YOUR CENTRE DEPENDS ON THE POSITIONING OF YOUR PELVIS. THERFORE, THINK OF YOUR HIP POSITIONING AS THE CENTRE OF EACH POSE. THIS IS IMPORTANT BECAUSE YOUR SPINE IS THE MOST SIGNIFICANT LINE OF ENERGY IN EVERY POSE AND BECAUSE THE WAY YOUR SPINE SLONGATES FROM YOUR CENTRE DEPENDS SOLELY ON WHICH WAY YOUR PELVIS IS TURNING.

STEPS 

 

 

1. ON YOUR HANDS AND KNEES. POSITION YOUR HANDS DIRECTLY BENEATH YOUR SHOULDERS AND YOUR KNEES DIRECTLY BENEATH THE HIPS. HAVE YOUR FINGERS FULLY SPREAD WITH THE MIDDLE FINGERS POINTING STRAIGHT AHEAD. MAKE YOUR BACK HORIZONTAL AND FLAT. GAZE AT THE FLOOR. THIS IS YOUR "NEUTRAL" POSITIONING. WHEN YOUR PELVIS IS IN NEUTRAL, YOUR SPINE WILL BE AT FULL EXTENSION, WITH BOTH THE FRONT AND BACK SIDES EQUALLY LONG.

2. AS YOU WANT FOR THE INNER CUE, DO NOT SAG INTO YOUR SHOULDERS. INSTEAD, CREATE A LINE OF ENERGY THROUGH EACH ARM BY PRESSING DOWNWARD INTO YOUR HANDS AND LIFTING UPWARD OUT OF YOUR SHOULDERS.

GO BACK AND FORTH LIKE THIS SEVERAL TIMES TO MAKE SURE YOU UNDERSTAND THE MOVEMENT. AS YOU EXHALE, SAG INTO YOUR SHOULDERS AND DO THE CORRECT ACTION, AS YOU INHALE, LENGTHEN THE ARMS, LIFT OUT OF THE SHOULDERS AND DO THE CORRECT ACTION.

3. WHEN YOU ARE READY TO BEGIN, BREATHE IN DEEPLY. AS YOU EXHALE, TURN YOUR HIPS INTO CAT TILT. DO THIS BY GENTLY PULLING THE ABDOMINAL MUSCLES BACKWARD TOWARDS THE SPINE, TUCKLING THE TAILBONE (COCCYX) DOWN AND UNDER, AND GENTLY CONTRACTING THE BUTTOCKS. PRESS FIRMLY DOWNWARD WITH YOUR HANDS IN ORDER TO STAY LIFTED OUT OF THE SHOULDERS, AND PRESS THE MIDDLE OF YOUR BACK TOWARDS THE CEILING, ROUNDING YOUR SPINE UPWARD. CULL YOUR HEAD INWARD . GAZE AT THE FLOOR BETWEEN YOUR KNEES.

BENEFITS 

DOING THE BIDALASANA BENEFITS YOUR HEALTH BY STIMULATING SPINAL FLUID AND THE DIGESTIVE TRACT, BESIDES IMPROVING CIRCULATION THROUGH THE SPINE AND CORE. IT IS ALSO BENEFICIAL IN MANAGING STRESS.

CHAKRASANA (WHEEL POSE)

THIS ASANA IS SO NAMED BECAUSE THE BODY TAKES THE SHAPE OF A CIRCLE OR SEMI-CIRCLE. THE ASANA IS VERY SIMILAR TO THE GYMNASTIC BACK-BEND. THE POSE IS THE SAME, EXCEPT WHILE DOING A BACK BEND, THE PERSON IS STANDING AND KEEPS BENDING FURTHER BACK TILL HIS PALMS REST ON THE FLOOR WHILE IN THE CHAKRASANA, THE PERSON IS LYING DOWN, AND SLOWLY LIFTS HIS BODY UP. PERSON THIS ASANA IN THE MORNING OR AFTERNOON, NOT IN THE EVENING.

THIS ASANA STRENGTHENS THE POWER OF YOUR LEGS, ARMS AND WRISTS AND MAKES YOUR BACK AND SPINAL COLUMN SUPPLE AND FLEXIBLE. IN THIS EXERCISE THE FRONT PART OF THE BODY IS STRETCHED AND THE BACK SIDE OF THE BODY IS BENT.

STEPS

1. LIE ON YOUR BACK ON YOUR YOGA MAT. PULL IN YOUR LEGS AND PUT YOUR FEET, SOMEWHAT TURNED INSIDE, ON THE MAT. HOWEVER, DO NOT PULL THEM FURTHER APART THAN THE DISTANCE OF ONE HIP END TO THE OTHER.

2. MOVE YOUR HANDS TOWARDS YOUR HEAD AND SPREAD YOUR PALMS ON THE FLOOR BESIDE YOUR HEAD, YOUR FINGERS PLACED TOWARDS YOUR SHOULDERS.

3. LIFT YOUR HIPS, WITH YOUR HEAD STILL ON THE YOGA MAT.

4. KEEP YOUR FEET AND KNEES PARALLEL AS YOU PUSH YOURSELF UP INTIL YOU STAND ON THE GROUND WITH THE CROWN OF YOUR HEAD.

5. STAND ON YOUR FEET AND STRETCH OUT YOUR ARMS UNTIL YOU HAVE ASSUMED THE COMPLETE BRIDGE POSITION. THE ARMS ARE SLIGHTLY BENT INWARDS. LET YOUR HEAD FALL BACKWARDS. THE BENDING IS BROUGHT ABOUT BY STRENGTH FROM YOUR LEGS AND WITH FORCE FROM YOUR ARMS. ASIDE FROM THAT, YOU TRY TO ACHIEVE THE BENDING THROUGH THE ENTIRE BACK AND NOT JUST THROUGH A FEW VERTEBRAE. LOOT AT THE FLOOR, AND EVERY TIME YOU EXHALE, TRY TO BEND THE UPPER BACK FURTHER AND FURTHER. KEEP THE KNEES TOGETHER, STRETCH THE LEGS WITHOUT TIGHTENING THE BUTTOCKS, RELAX THE SHOULDERS AND TRY TO KEEP THE ANGLE OF YOUR WRISTS AND HANDS 90 DEGRESS.

BENEFITS

1. STRENGTHENS THE LIVER, PANCREAS AND KIDNESY.
2. STRENGTHENS THE MUSCLES OF THEHANDS AND FEET.
3. INCREASES ELASTICITY OF THE SPINAL CORD.
4. EXCELLENT FOR THE HEART, AS IT CAUSES THE AORTA TO STRETCH.

DHANURASANA (BOW POSE)

IN SANSKRTI "DHANU" MEANS BOW. IN THE ASANA BODY TAKES THE SHAPE OF BOW, AND THERFORE, IT IS CALLED DHANU. THIS ASANA IS A COMBINATION OF BOTH BHUJANGASANA AND SHALABHASANA AND CAN DELIVER BENEFITS OF BOTH THE ASANAS.

THIS, EXERCISE EXPANDS THE CHEST, MOBILIZES THE ENTIRE SPINAL COLUMN, AND CAN BE A WELCOME CHANGE TO THE USUAL MOVEMENT OF YOUR BODY. THE BOW POSE IS A GOOD EXERCISE TO IMPROVE POSTURE AND STRENGTHEN TEH BACK MUSCLES.

STEPS

 

1. LIE ON YOUR STOMACH, ARMS ON YOUR SIDES, AND PALMS SIDEWORD ADHERED TO THE SIDES OF THIGHS.
2. MOVE YOUR LEGS IN THE 90 DEGREE ANGLE UPWARDS.
3. REACH BACK WITH YOUR ARMS AND GRASP YOUR ANKLES. LET YOUR WEIGHT REST ON YOUR STOMACH AND NOT ON YOUR PELVIS.
4. RAISE YOUR KNEES FURTHER BY PULLING YOUR ANKLES WITH YOUR HANDS. CONTINUE BREATHING REGULARLY AND TRY TO INCREASE THE STRETCHING IN THE CHEST AND THE BACKWARD BEND FOR A RELAX BODY AND MIND.

BENEFITS 

 

 

• THOUGH THIS ASANA IS A COMBINATION OF BOTH BHUJANGASANA AND SHALABHASANA IT DELIVERS BENEFITS OF BOTH AND ASANAS. IT ACTIVATE ALL THE GLANDS OF ENDOCRINE SYSTEM.
• THIS ASANA ALSO HAS GOOD EFFECTS ON PANCREAS ADRENAL, THYROID, PARATHYROID, PITUITARY AND SEX GLANDS LEADING TO NORMAL SECRETION OF THEIR RESPECTIVE HORMONES.
• THIS HAS FAVOURABLE EFFECT ON ENZYME PRODUCING ORGANS, LIVER, PANCREAS, SMALL INTESTINE AND LARGE INTESTINE. AS A RESULT OF THIS THE CONCERNED ORGANS BECOME MORE ACTIVE AND EFFICIENT.
• IT RESTORES FLEXIBILITY TO THE SPINE. REGULAR PRACTICE WILL RELIEVE LOWER BACK PAIN AND RELEASE TENSION AND STRAIN IN THE UPPER BACK AND NECK AREA.
• IT INCREASES BLOOD FLOW IN ABDOMINAL AREA AND AIDS ALL SORTS OF DIGESTIVE DISORDERS AND DISCOMFORT. ALSO THE BLOOD CIRCULATION IN ARMS AND LEGS IN IMPROVED.

BAKASANA (CRANE POSE)

 

THE BAKASANA IS A YOGA POSE, THE NAME OF WHICH COMES FROM THE SANSRIT WORD "BAKA" WHICH LITERALLY MEANS CRANE, MEANING CRANE POSE. HOWEVER, SOME PEOPLE KNOW IT AS THE CROW POSE.

BY DOING THIS ASANA, YOUR BACK BECOMES STRETCHED IN ITS ENTIRE LENGTH. WITH THAT, YOUR ARMS, JOINTS AND SHOULDERS ARE STRENGTHENED AND YOU DEVELOP YOUR SENSE OF BALANCE, COORDINATION AND CONCENTRATION.

THIS ASANA IS NOT ONLY A POSITION OF POWER AND BALANCE, BUT IT ALSO GIVES AN ACTIVE STRETCHING TO THE BACK. TRY TO LET GO TO THE TENSION IN THE BACK, TO LET YOUR BACK LIE DEEPER AND DEEPER AND TO LENGTHEN THE BACK TOWARDS BOTH THE CHIN AND PELVIS.

STEP TO BAKASANA

1. PUT YOUR HANDS FLAT ON THE GROUND. LIFT YOUR HEELS AND SHIFT YOUR WEIGHT TO YOUR HANDS.

2. LIFT YOUR FEET AND KEEP YOUR BALANCE ON YOUR HANDS. TRY STRETCHING YOUR BACK IN ORDER TO KEEP YOUR CHEST FREE. BREATHE IN AND OUT QUIETLY AND CONCENTRATE ON A SPOT IN FRONT OF YOU. AS YOU PROGRESS, TRY TO KEEP UP THIS EXERCISE LONGER AND LONGER AND TO WORK OUT THE STRETCHINGOF THE BACK FURTHER AND FURTHER.

BENEFITS

THIS POSTURE HELPS TO TONE ARM AND HAND MUSCLES. IT ALSO STRENGTHENS THE ABDOMINAL MUSCLES AND ORGANS. SOME PEOPLE FEEL THAT THE BOWEL PRESSURE IS EASED BY THE CONSTANT PRACTICE OF THIS POSTURE.

BALA ASANA

CHILD POSE

 

THE CHILD POSE IS A RELAXATION POSE WHICH IS USED TO NORMALIZE THE CIRCULATION AFTER THE HEAD STAND TO THE SPINE AFTER THE BACKWARD BENDS. IT IS A RESTING POSE THAT CAN BE DONE TO PRECEDE OR FOLLOW ANY POSE.

PERFORMING THE CHILD POSE STRETCHS THE HIPS, THIGHS AND ANKLES GENTLY. IT ALSO HELPS RELIEVES STRESS AND FATIGUE, AND CALMS THE MIND. HOWEVER, YOU NEED TO OBSERVE CAUTION IN PRACTISING THE BALA ASANA WHEN YOU ARE SUFFERING FROM DIARRHOEA OR KNEE INJURY AS IT MAY WORSEN YOUR AILMENT WHEN NOT DONE PROPERLY. PREGNANT WOMEN SHOULD ALSO AVOID DOING THE CHILD POSE. PRACTISING UNDER THE SUPERVISION OF AN EXPERIENCED YOGA TEACHER IS ADVISED.

STEPS

1. KNEEL AND SIT ON YOUR FEET WITH YOUR HEELS POINTING OUTWARD. YOUR KNEES SHOULD BE SEPARATED, ABOUT THE WIDTH OF YOUR HIPS.

2. PLACE YOUR TOREHEAD ON THE FLOOR, THEN SWING YOUR ARMS TOWARD.

3. REST YOUR FOREHEAD ON THE FLOOR, THEN BRINGYOUR ARMS AROUND AND TO YOUR SIDES, PALMS FACING UPWARD.

BENEFITS 

BALA ASANA GENTLY STRETCHES AND RELAXES THE SHOULDERS, NECK, BACK MUSCLES, HIPS, THIGHS, AND ANKLES. IT CALMS THE BRAIN AND HELPS RELIEVE STRESS AND FATIGUE. IT RELIEVES BACK AND NECK PAIN WHEN DONE WITH HEAD AND TORSO SUPPORTED.

BHUJANGASANA

 

 

BHUJANGASANA IS KNOWN AS THE SNAKE OR COBRA'S POSE BECAUSE IT REFLECTS THE LOOK OF A RAISED HOOD. THE COBRA POSE IS A GREAT EXERCISE FOR PEOPLE WITH LOWER BACKACHES. THIS POSTURE DECREASES STIFFNESS IN THE LOWER BACK, ENLARGE THE CHEST, AND STRENGTHENS THE ARMS AND SHOULDERS. THIS ASANA IS ALSO GOOD TO COMBAT MENSTRUAL IRREGULARITIES, AND IT HELSP RELIEVE STRESS.

STEPS 

1. THIS IS THE RELAXATION POSITION BEFORE AND AFTER EACH OF THE NEXT FEW ASANAS. AS YOU RELAX ON YOUR ABDOMEN, BREATHE AS YOU DID YOU ON YOUR BACK IN THE CORPSE POSE.

2.  BRING THE LEGS TOGETHER AND THE FOREHEAD TO THE GROUND. PLACE THE HANDS, PALMS DOWNWARDS ON THE GROUND DIRECTLY BENEATH THE SHOULDERS.

VISUALIZE HTE SLOW, GRACEFUL MOVEMENT OF THE SNAKE AS YOU PREPARE TO ROLL THE BODY UPWARDS.

3. BEGIN WITH THE HEAD BEND DOWNWARDS AND THE FOREHEAD TOUCHIG THE GROUND.

4. AS YOU INHALE, SLOWLY RAISE THE FOREHEAD AND BRING THE NOSE TO THE GROUND.

5. ROLL THE HEAD UPWARDS, RAISING THE NOSE AND BRUSHING THE CHIN ON THE FLOOR.

6. PUSHING THE CHIN FORWARDS, SLOWLY ROLL THE BODY UP AND BACK. WHEN YOU HAVE COME UP AS FAR AS IS COMFORTABLE, BREATHE AS YOU HOLD THE POSITION FOR AT LEAST 10 SECONDS. GRADUALLY INCREASE TO 1 MINUTE. TO COME DOWN, UNROLL THE BODY FROM THE BASE OF THE SPINE, VERTEBRA BY VERTEBRA, KEEPING THE HEAD BACK UNTIL LAST. END IN THE POSITION SHOWN IN STEP 2, WITH THE FOREHEAD ON THE GROUND. REPEAT 3-6 TIMES.

BHUJANGASANA

 

 

BHUJANGASANA IS KNOWN AS THE SNAKE OR COBRA'S POSE BECAUSE IT REFLECTS THE LOOK OF A RAISED HOOD. THE COBRA POSE IS A GREAT EXERCISE FOR PEOPLE WITH LOWER BACKACHES. THIS POSTURE DECREASES STIFFNESS IN THE LOWER BACK, ENLARGE THE CHEST, AND STRENGTHENS THE ARMS AND SHOULDERS. THIS ASANA IS ALSO GOOD TO COMBAT MENSTRUAL IRREGULARITIES, AND IT HELSP RELIEVE STRESS.

STEPS 

1. THIS IS THE RELAXATION POSITION BEFORE AND AFTER EACH OF THE NEXT FEW ASANAS. AS YOU RELAX ON YOUR ABDOMEN, BREATHE AS YOU DID YOU ON YOUR BACK IN THE CORPSE POSE.

2.  BRING THE LEGS TOGETHER AND THE FOREHEAD TO THE GROUND. PLACE THE HANDS, PALMS DOWNWARDS ON THE GROUND DIRECTLY BENEATH THE SHOULDERS.

VISUALIZE HTE SLOW, GRACEFUL MOVEMENT OF THE SNAKE AS YOU PREPARE TO ROLL THE BODY UPWARDS.

3. BEGIN WITH THE HEAD BEND DOWNWARDS AND THE FOREHEAD TOUCHIG THE GROUND.

4. AS YOU INHALE, SLOWLY RAISE THE FOREHEAD AND BRING THE NOSE TO THE GROUND.

5. ROLL THE HEAD UPWARDS, RAISING THE NOSE AND BRUSHING THE CHIN ON THE FLOOR.

6. PUSHING THE CHIN FORWARDS, SLOWLY ROLL THE BODY UP AND BACK. WHEN YOU HAVE COME UP AS FAR AS IS COMFORTABLE, BREATHE AS YOU HOLD THE POSITION FOR AT LEAST 10 SECONDS. GRADUALLY INCREASE TO 1 MINUTE. TO COME DOWN, UNROLL THE BODY FROM THE BASE OF THE SPINE, VERTEBRA BY VERTEBRA, KEEPING THE HEAD BACK UNTIL LAST. END IN THE POSITION SHOWN IN STEP 2, WITH THE FOREHEAD ON THE GROUND. REPEAT 3-6 TIMES.

BENEFITS

 

• AFFECTS THE ADRENAL GLANDS, SENDING THEM A RICHER SUPPLY OF BLOOD.
• TONES OVARIES, UTERNUS AND LIVER.
• MUSCLES OF THE BACK, ABDOMEN AND ENTIRE UPPER BODY ARE STRENGTHENED BY THE PRACTICE OF THE COBRA POSE.
• AIDS IN RELIEF AND ELIMINATION OF MENSTRUAL IRREGULARITIES.
• RELIEVES CONSTIPATION.
• LIMBERS CONSTIPATION.
• PEOPLE SUFFERING FROM GAS AFTER MEALS WILL FIND THIS POSE VERY USEFUL.
• EXCELLENT FOR SLIPPER DISCS. IT ADJUSTS DISPLACEMENT IN THE SPINAL COLUMN AND TONES THE SYMPATHETIC NERVES.
• BENEFICIAL FOR BACKACHE DUE TO OVERWORK OR LONG HOURS OF STANDING.