PRASARITA PADOTTANASANA, PURVOTTANASANA AND PURVOTTANASANA

 

PRASARITA  PADOTTANASANA

WIDE LEGGED FORWARD BEND

THIS IS GOOD STRETCHING EXERCISE THAT REDUCES THAT STIFFNESS, TIREDNESS AND TENSION IN THE MUSCLES IN YOUR HIND LEGS. AT THE SAME TIME, THE MUSCLES OF THE BACK AND THE NECK ARE THOROUGHLY STETCHED AND YOU LEARN TO DEAL WITH POSSIBLE STRETCHING ACHES.

STEPS 

1. START WITH THE MOUNTAIN POSE.
2. JUMP SO THAT YOUR FEET ARE AROUND FOUR FEET APART. SLIGHTLY TURN HEELS TOWARDS WHILE YOU LOOK FORWARD.
3. BEND FORWARD UNTIL THE UPPER BODY STANDS HALFWAY PARALLEL TO THE GROUND. PLACE YOUR HANDS RIGHT UNDER YOUR SHOULDERS ON THE GROUND AND SEE TO IT THAT YOUR LOWER BACK IS STRAIGHT AND STILL SUPPORTS YOUR POSITION.
4. PUSH, AS IT WERE, YOUR PELVIS UPWARD, LOOK TO THE GROUND AND STRETCH FROM THE NECK TOWARDS THE GROUND. IF YOU DO THIS EASILY, YOU CAN GRAB THE OUTSIDES OF YOUR FEET AND SLIGHTLY PULL AT THEM SO THAT THE FRONT PART OF YOUR BODY FEELS LONG AND YOU CAN STRETCH EVEN FURTHER. THE STRETCHING SHOULD BE THE RESULT OF RELAXATION, LETTING LOOSE, GRAVITATION AND THE STRETCHIG MOTION ITSELF AND NOT THE RESULT OF PULLING, YOUR HANDS WITH FORCE.

WHEN YOU COME BACK, STAND STRAIGHT UP AGAIN AND THEN YOU JUMP BACK TO TADASANA. TRY TO MAINTAIN THE FEELING OF STRETCHING AND GIVING LENGTH TO THE BACK AND THE CHEST AT ALL TIMES IN THE FORWARD BEND. WHEN THE BACK SINKS DOWN THE CHEST AND YOUR BREATHING GET OPPRESSED AND YOU LOSE A MAJOR PART OF THE STRETCHING.

BENEFITS 

• THIS ASANA STRENGTHENS AND STRETCHES THE INNER AND BACK LEGS, AS WELL AS THE SPINE.
• TONES THE ABDOMINAL ORGANS.
• CALMS THE BRAIN.
• RELIEVES THE MILD BACKACHE.
• THERAPEUTIC APPLICATIONS OF THE ASANA INCLUDES HEADACHE, FATIGUE AND MILD DEPRESSION.

PURVOTTANASANA

INCLINED POSE

PURVOTTANASANA IS AN INTENSE STRETCH FOR THE FRONT OF THE BODY FROM THE TOES TO THE COLLAR BONES WHICH AWAKENS AND STIMULATES THE ENERGY PATHWAYS IN THE BODY.

STEPS

1. BEGIN BY SITTING UP WITH BOTH LEGS STRAIGHT OUT IN THE FRONT. PLACE THE HANDS FLOAT ON THE FLOOR BEHIND YOUR BACK WITH THE FINGER POINTING BACKWARDS. DROP YOUR HEAD BACK AND REST ON YOUR HANDS.
2. INHALE AS YOU LIFT THE HIPS TO AS MUCH HEIGHT AS POSSIBLE, TRYING TO BRING THE FEET FLAT ON THE FLOOR. TRY TO HOLD THE POSE FOR AT LEAST 10 SECONDS, GRADUALLY INCREASING TO 1 MINUTE. BREATHE NORMALLYAS YOU HOLD THE POSITION. LOWER THE HIPS TO THE GROUND, AND GENTLY SHAKE OUT THE HANDS TO RELAX.

BENEFITS 

PURVOTTANASANA STRENGTHENS AND STRETCHES YOUR ARMS, ABDOMEN, LEGS AND NECK. AS A BALANCE POSE IT HELPS WITH YOUR SENSE OF BALANCE AND CALM.

PRECAUTIONS

DON'T DO THIS POSE IF YOU HAVE ANY SORT OF NECK OR LOWER BACK PROBLEM.

SARVANGASANA

(STAND ON SHOULDER)

IT IS KNOWN AS THE QUEEN OF ASANAS WHICH WORKS OUT TO BE VERY BENEFICIAL TO YOUR MIND, BODY AND SOUL. SARVANGASANA IS A COMBINATION OF THREE PARTS SUCH AS "SARVA" "ANGA" AND "ASANA" WHICH MEANS "ALL BODY POSTURE". IT IS ONE OF THE ASANA WHICH IS VERY IMPORTANT AND HELPFUL FOR YOUR ENTIRE BODY INCLUDING THE PRESSURE MASSAGES FOR YOUR THYROID GLANDS.

SARVANGASANA IS ALSO KNOWN AS THE CANDLE STAND AS YOU HAVE TO KEEP YOUR BODY STRAIGHT AS A CANDLE.

STEPS 

1. LIE DOWN WITH YOUR BACK ON THE FLOOR.
2. YOUR SHOULDERS SHOULD LIE ON THE EDGE AND YOUR HEAD RESTS ON THE MAT. YOUR LEGS ARE DRAWN IN AND STILL STAND ON THE MAT.
3. LIFT YOUR HIPS OFF THE FLOOR AND BRING YOUR LEGS UP, OVER THE BEYOND YOUR HEAD.
4. AT THIS POINT, LIFT YOUR BACK AND MOVE YOUR LEGS FURTHER BEYOND YOUR HEAD.
5. STRAIGHTEN YOUR SPINE AND KEEP YOUR BACK STRAIGHT. MOVE YOUR HANDS TOWARDS YOUR BACK.
6. PLACE YOUR ARMS AGAINST YOUR UPPER BACK AND TRY TO PLACE YOUR HANDS AS NEAR AS POSSIBLE TO THE SHOULDER BLADES. TRY TO PLACE YOUR ELBOW AT SHOULDER-WIDTH. IF YOU CANNOT DO THIS, PUT THEM AT A SOMEWHAT WIDER DISTANCE FROM EACH OTHER. IF YOU WANT, YOU CAN USE A BELT TO KEEP THE ARMS TOGETHER.
7. PUSH YOUR BACK UPWARDS WITH YOUR HANDS. YOUR WILL GET A FORCE UPWARDS COMING FROM THE SEVENTH NECK-VERTEBRA. USE YOUR HANDS TO PUSH THE BACK FORWARD WITH THE RESULT THAT IT GETS NARROWER AND STRAIGHTER AND THERE IS AN INCREASED PRESSURE ON YOUR SHOULDERS. AT THE SAME TIME, THIS REQUIRES MORE POWER OF THE MUSCLES OF THE LOWER BACK. REST YOUR WEIGHT ON THE BACK SIDE OF THE SHOULDERS. SEE TO IT THAT YOU DO NOT BEND THE UPPER BACK AND THE CHEST.
8. LIFT UP YOUR LEGS, ON AT A TIME, AND MAKE IT SURE THAT THE PELVIS IS PLACED STRAIGHT OVER YOUR BACK AND YOUR HANDS. YOUR LEGS ARE PLACED A LITTLE FORWARD. DIVIDE THE WEIGHT OF YOUR LEGS BETWEEN THE HANDS AND THE SHOULDERS. BUILD UP STRENGTH IN THE UPPER BACK AND GIVE SPACE TO YOUR CHEST AND SHOULDER MUSCLES A SLIGHT BENDING OF THE LEGS SEES TO IT THAT THE BACK REMAINS STRAIGHT AND THAT THE DYNAMISM FROM THE SACRUM AND THE HIP IS MAINTAINED. WAIT UNTIL YOUR SHOULDERS START TO RELAX MORE. TRY TO INCREASE THE RIGHT DYNAMISM THROUGH THE ANGLE OF THE LEGS AND VIA THE HANDS.
9. AFTER SOME TIME, TRY PLACING YOUR ARMS A LITTLE LOWER IN THE DIRECTION OF THE SHOULDER BLADES ON YOUR BACK. SEE TO IT THAT THE ELBOWS DO NOT STAND TOO FAR APART. BREATHE IN AND OUT QUIETLY AND TRY TO FIND YOUR BALANCE. SLOWLY BRING YOUR LEGS BACK TO THE MAT, ONE BY ONE, STRETCH OUT YOUR ARMS (LENGTHWISE), AWAY FROM YOU AND SLOWLY ROLL YOUR BACK DOWNWARD.

BENEFITS 

• BY DOING THIS ASANA PROPERLY IT COULD HELP YOU IN CURING YOUR AILMENTS RELATED TO BRONCHITIS, ASTHMA, HEAVY BREATHING AND SHORTNESS IN BREATH. DIGESTON IS ONE OF THE MAJOR PROBLEMS WHICH MANY PEOPLE FACE, DUE TO FAST FOOD AND OTHER JUNK WE FILL IN OUR STOMACH. YOUR DIGESTION WOULD COME IN TERMS WITH YOUR FOOD BY THIS ASANA AS WELL AS YOUR BODY WOULD BE A PLACE OF BETTER HEALTH. IF YOU HAPPEN TO BE ANAEMIC YOUR CONDITIONS COULD IMPROVE BY SIMPLY DOING THIS ASANA AS WELL AS HAVE DAILY ROUTINE IN DIETARY AND EXERCISE HABITS.
• THIS ASANA HELPS THE SEX GLANDS WHICH WE ALL KNOW WOULD BE VERY BENEFICIAL FOR FUTURE PARENTS AS WELL AS FOR A GOOD SEX LIFE.