NATARAJASANA
LORD OF THE DANCE POSE
THE WORD "NATA MEANS ACTOR OR DANCER AND RAJA IS KING. ALSO CALLED THE COSMIC DANCER, NATARAJA IS ANOTHER NAME FOR SHIVA.
NATARAJASANA IS DEPEND IN INDIAN ICONOGRAPHY AS A GRACEFUL FIGURE WITH ONE LEG LIFTED IN DANCE, SURROUNDED BY A CIRCLE OF FLAMES. HIS DANCE SYMBOLIZES COSMIC ENERGY IN ITS "FIVE ACTIONS" CREATION, MAINTENANCE, AND DESTRUCTION OR RE-ABSORPTION OF THE WORLD, CONCEALMENT OF AUTHENTIC BEING, AND GRACE. NATARAJA, OR SHIVA AS THE COSMIC DANCER, DESTROYS AND RECREATES THE UNIVERSE WITH EACH STEP. THE COSMIC DANCER SYMBOLIZES THE CONSTANT FLOW OF ENERGY AND MATTER. IT REPRESENTS THE DESTRUCTION OF THE OLD SELF IN PREPARATION FOR THE CREATION OF A NEW ONE.
STEPS
- STAND WITH THE BODY FACING STRAIGHT AHEAD. BEND THE RIGHT KNEE, LIFTING THE FOOT UNTIL IT IS CLOSE THE BUTTOCK. GRASP THE ANKLE WITH THE RIGHT HAND. HOLD THE POSITION FOR A MOMENT UNTIL YOU FEEL BALANCED AND READY TO PROCEED.
- INHALE AS YOU STRETCH THE LEFT ARM UP. WITH THE ELBOW STRAIGHT, BRING THE ARM ALONG SIDE THE LEFT EAR. KEEP THE EYES FOCUSED ON A POINT IN FRONT OF YOU TO MAINTAIN BALANCE.
- WITHOUT RELEASING THE HOLD ON THE ANKLE, SLOWLY BEGIN TO SHIFT THE LINE OF THE BODY WHILE BREATHING NORMALLY. STRETCH THE RIGHT FOOT AWAY FROM THE BUTTOCK. STRAIGHTEN AND LIFT THE RIGHT KNEE UNTIL THE RIGHT THIGH IS PARALLEL TO THE GROUND.
- FOCUS THE EYES ON A POINT ON THE FLOOR JUST IN FRONT OF THE BODY AND KEEP THE LEFT ARM ALONGSIDE THE EAR, AND SLOWLY SHIFT WE WEIGHT FORWARD UNTIL THE CHEST AND ARM ARE PARALLEL TO THE GROUND. HOLE THE POSITION FOR AS LONG AS LONG AS YOU FEEL COMFORTABLE. RELEASE AND PRACTICE ON THE OTHER SIDE.
BENEFITS
- STRETCHES THE SHOULDERS AND CHEST.
- STRETCHES THE THIGHS, GROINS, AND ABDOMEN.
- STREGTHENS THE LEGS AND ANKLES.
- IMPROVES BALANCE.
PRECAUTIONS
ASANA IS NOT RECOMMENDED IN THE CASES OF
- HIGH OR LOW BLOOD PRESSURE.
- SERIOUS LOWER-BACK INJURY.
- KNEE INJURY.
PADA HASTASANA
HANDS TO FEET POSE
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A VARIATION OF THE "STANDING FORWARD BEND' (UTTASANA), THE "HANDS TO FEET POSE (PADA HASTASANA) IMPROVES FLEXIBILITY OF YOUR SPINE, STRENGTHENS YOUR LEGS, ENHANCES DIGESTION, AND AIDS IN BLOOD CIRCULATION IN YOUR HEAD. TAKE NOTE THAT THIS POSE IS NOT ADVISABLE FOR PEOPLE WHO HAVE SPINAL PROBLEMS.
STEPS
- START WITH THE MOUNTAIN POSE.
- AS YOU INHALE, RAISE YOUR ARMS ABOVE YOUR HEAD.
- BEND FORWARD UNTIL YOUR HANDS TOWARDS YOUR FEET.
- SLOWLY BEND FURTHER SO THAT YOUR BELLY IS TOUCHING YOUR UPPER LEGS. GRASP YOUR TOES AND BREATHE DEEPLY IN THE POSE.
WHEN YOU HAVE GRABBED YOUR ANKLES OR TOES, USE A SLIGHT STRETCHING FORCE TO LENGTHEN THE BODY. WITH THE PULL FROM THE HANDS, MOVE YOUR BELLY TO YOUR UPPER LEGS AND PREVENT YOUR CHEST TO SINK. BE CAREFULL! YOU PERFORM THIS FORWARD BEND THROUGH RELAXATION AND NOT THROUGH BRUTE FORCE BY PULLING YOUR FEET WITH TOO MUCH PHYSICAL STRENGTH. WHEN YOU PULL TOO HARD, THE BODY STIFFENS, YOUR THINKING AND BREATHING BECOME AFFECTED AND WORST OF ALL, YOU RUN A RISK OF INJURING YOURSELF.
BENEFITS
- MAKES THE SPINE FLEXIBLE.
- HELPS TO REMOVE BACK PAIN.
- STRENGTHENS THE THIGH.
- HELPFUL IN PREVENTING CONSTIPATION.
- CORRECTS MENSTRUAL PROBLEMS IN WOMEN.
PADMASANA
LOTUS POSE
THIS IS PROBABLY THE BEST KNOWN AND A VERY POPULAR MEDITATION POSE ROUTINELY USED BY BUDHA. THIS IS NOT ALWAYS EASY FOR WESTERNERS TO MASTER. IT MAY TAKE TIME FOR THE LIGAMENTS TO BECOME EXTENDED SO THAT THE LOTUS POSE IS COMFORTABLE. IF ONE CANNOT MASTER THE LOTUS POSE. ANY OF THE OTHER SEATED POSES WILL DO QUITE WELL FOR THE PURPOSE OF MEDITATION. START SLOWLY AND ACQUIRE PROFICIENCY OVER A PERIOD OF TIME. THIS IS ONE OF THE BASIC YOGA POSTURES.
STEPS
- FROM THE EASY SITTING POSITION TAKE HOLD OF YOUR RIGHT FOOT WITH BOTH HANDS AND PLACE IT ON YOUR LEFT THIGH. THE FOOT WILL TURN SLIGHTLY SO THAT THE SOLE IS FACING UPWARDS.
- NEXT, TAKE HOLD OF THE LEFT FOOT AND BRING IT ONTO THE RIGHT THIGH. FOR MEDITATION, PLACE THE HANDS IN CHIND MUDRA POSE OR JOIN THEM IN OTHER POSITIONS.
BENEFITS
- THIS IS AN EXTREMELY GOOD POSE FOR MEDITATION AND CONCENTRATION.
- IT HAS A CALMING EFFECT ON THE MIND AND THE NERVES.
- THIS POSE KEEPS THE SPINE ERECT.
- HELPS DEVELOP A GOOD POSTURE.
- HELPS KEEP THE JOINTS IN FLEXIBLE CONDITION.
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