VATAYANASAN




ABOUT


THIS ASAN ALSO BELONGS TO THE MEDITATIVE ASANAS AND IS HELD IN HIGH ESTEEM BY THE MODERN YOGIS.



TECHNIQUE

 




  • ON A FOLDED BLANKET, SIT WITH BOTH THE LEGS STRETCHED.
  • BEND THE RIGHT LEG FROM THE KNEE AND PLACE THE RIGHT FOOT BELOW RIGHT THIGH.
  • RAISE UP THE TRUNK FROM THE FLOOR AND PLACE THE RIGHT KNEE ON THE FLOOR.
  • EXPAND WITH CHEST WITH FOOT AND THE RIGHT KNEE.
  • RAISE THE HANDS FROM THE ELBOWS AND TOUCH THE PALMS WITH EACH OTHER.
  • REMAIN IN THIS POSITION FOR A COUPLE OF MINUTES AND BREATHE SLOLWY.
  • KEEP THE HEAD AND THE SPINE STRAIGHT.
  • THEN RELEASE THE ARMS AND THE LEGS.
  • NOW PRACTICE THIS POSE WITH REVERSE THE POSITION OF LEGS.
  • RETURN TO THE ORIGINAL POSITION AND RELAX.


 

BENEFITS


THIS ASAN IS HIGHLY BENEFICIAL FOR THE HIPS, KNEES, JOINTS AND THE ABDOMEN. IT ALSO HELPS INCREASE THE POWER OF CONCENTRATION. IMPROVE DIGESTION AND REMOVE PAIN IN HIPS, JOINTS AND KNEES. IT ALSO STIMULATES DIGESTIVE ORGANS.



GORAKSHASAN

(GORAKH NATH'S POSE)







ABOUT 


THIS ASANA IS NAMED AFTER GORAKHNATH, A RENOWNED YOGI WHO USED TO MEDITATE IN THIS POSE FOR HOURS TOGETHER. THIS ASAN IS ONE OF THE POPULAR AND POWERFUL ASANAS FOR CONCENTRATION AND MEDITATION.




TECHNIQUE


  • ON A FOLDED BLANKET, ADOPT A SITTING POSITION PLACING THE HEELS TOGETHER.
  • RAISE THE HEELS UPWARD TOWARDS THE NAVEL, KEEPING THE TOES ON THE FLOOR.
  • CROSS THE WRISTS IN FRONT OF THE NAVEL ANDHOLD THE HEELS AND TOUCH THE LEFT HEEL WITH RIGHT HAND AND RIGHT HEEL WITH LEFT HAND.
  • KEEP THE HEAD, NECK AND SPINE STRAIGHT AND BREATHE SLOWLY.
  • COME TO THE ORIGINAL POSITION AND RELAX.





BENEFITS



THIS ASAN CURES DIABETES, ARTHRITIS, JAUNDICE AND STRENGTHENS THE MUSCLES OF LEGS AND FEET AND MAKES THEM FLEXIBLE. THIS ASAN ALSO REMOVES MANY SEXUAL DISORDERS AND FAT IN THE ABDOMINAL REGION.




MOOLA BANDHASAN






ABOUT



THIS ASAN WAS ALSO HELP IN HIGH ESTEEM BY SOME ANCIENT YOGIS. THE ASAN IS ONE OF THE POWERFUL, FASCINATING AND POPULAR MEDITATIVE ASANAS HAVING MANY THERAPEUTIC ADVANTAGES. YOGIS BELIEVE THAT THIS ASAN STIMULATES THE BODY'S MAIN NERVE CENTRE. THIS ASAN BELONGS TO THE ADVANCED GROUP OF ASANAS.




TECHNIQUE



  • ADOPT A SITTING POSITION ON A FOLDED BLANKET.
  • STRETCH THE LEGS FOWARD AND BEND THE KNEES BRINGING THE FEET TOGETHER AT THE PERINEUM.
  • BREATHE SLOWLY AND COMFORTABLY.
  • RAISE THE BODY ON THE HEELS, SO THAT, THE HEELS PRESS THE PERINEUM.
  • WHEN YOU FEEL STRAIN IN THE LEGS, COME TO THE ORIGINAL POSITION AND RELAX.




BENEFITS


 

 




THIS ASAN IS MORE BENEFICIAL FOR CELEBRATES. IT TONES ALL THE SEXUAL AND ELIMINATE ORGANS. IT STRENGTHENS THE MUSCLES OF THE FEELS, LEGS AND THIGHS AND MAKES THEM SUPPLE AND ELASTIC. IT ALSO HELPS IN ATTAINING THE POWER OF CONCENTRATION. IT ALSO TONES THE REPRODUCTIVE ORGANS AND URINARY SYSTEM AND ENHANCES THE HEALTH OF THE SEX GLANDS.





NAUKASANA
(THE BOAT POSE)





ABOUT



THIS ASAN IS ONE OF THE SIMPLEST ASANAS BELONGING TO THE ENERGY BLOCKING GROUP OF ASANAS. ENERGY IN THE FORM OF PRANA (LIFE FORCE) IS IN EVERY PART OF THE BODY. IT MUST HAVE FREE FLOW. SOMETIMES DUE TO CERTAIN IMPURITIES OR CHEMICAL REACTIONS, THE FREE FLOW IS BLOCKED RESULTING IN STIFFNESS, RHEUMATISM AND MUSCULAR TENSION. THIS ASAN WHEN PERFORMED CORRECTLY RESEMBLES THE SHAPE OF A BOAT. HENCE, NAMED NAUKASANA. IT HAS NUMBER OF VARIATIONS.




TECHNIQUE



  • LIE FLAT ON THE FLOOR FACING THE SKY WITH HANDS CLASPED AT THE BACK.
  • RAISE YOUR FEET, HEAD AND CHEST UP AS TO FORM A CURVE ON THE FLOOR AND YOUR BODY RESTS ON ABDOMEN.
  • IN THIS POSE, THE BODY LOOKS LIKE A BOAT.
  • BREATHE SLOLWY AND RHYTHMICALLY.
  • REMAIN IN THIS POSE FOR A COUPLE OF MINUTES, AND ROCK THE BODY FROM ONE SIDE TO ANOTHER LIKE A BOAT.

 





BENEFITS


 

 





THIS ASAN ELIMINATES THE GAS FROM THE ABDOMEN, CURES BELCHING AND HICCOUGH. IT ALSO BRINGS THE DISLOCATED NAVEL PLEXUS TO ITS ORIGINAL POSITION. IT ALSO CURES DISORDERS OF LIVER AND THE GALL BLADDER, STRENGTHENS THE INTESTINES AND COLON. THIS ASAN IS EXCELLENT FOR PREGNANT WOMEN UPTO FOUR MONTHS. THE ASAN IMPROVES DIGESTION AND SHARPENS APPETITE.







OMKARASANA 
(OM POSE)





ABOUT


THIS IS ANOTHER SIMPLE ASAN AND CAN BE DONE BY ANYONE SICK OR HEALTHY, YOUNG OR OLD IRRESPECTIVE OF SEX. IN SANSKRIT "VRSABHA" MEANS "AN OX.




TECHNIQUE

  • ON A FOLDED BLANKET SIT IN ANY POSE AND BEND THE LEGS SIDEWAYS.
  • KEEP THE FEET AT SOME DISTANCE AND HANDS IN FRONT OF THE HEAD.
  • BREATHE SLOWLY, DEEPLY AND FREELY.
  • REMAIN IN THIS POSE FOR A COUPLE OF MINUTES.



BENEFITS


 




THIS ASAN TONES THE MUSCLES OF HANDS, ARMS, SHOULDERS AND THIGHS. IT INVIGORATES RESPIRATORY, DIGESTIVE AND CIRCULATORY SYSTEMS. IT ALSO RELIVES GAS FROM THE ABDOMEN AND REMOVES CONSTIPATION, PREVENTS DISEASE AND PROMOTES HEALTH.










MATSYA KRIDASANA 
(THE FLOPPING FISH POSE)







ABOUT


THIS SIMPLE BUT BENEFICIAL ASAN BELONGS TO THE RELAXATION GROUP OF ASANAS. THIS ASAN ALSO CAN BE PERFORMED BY ANYONE EASILY. THIS ASAN IS MORE USEFUL WHEN ONE FEELS TIRED OR FATIGUED. THE ASAN WHEN PERFORMED CORRECTLY REMINDS ONE OF A FLOPPING FISH.






TECHNIQUE


  • SPREAD A BLANKET ON THE FLOOR AND LIE ON THE STOMACH WILL FINGERS INTERLOCKED UNDER THE HEAD.
  • FOLD THE LEFT LEG SIDEWAYS AND BRING THE KNEE CLOSE THE RIBS AND REST THE LEFT ELBOW ON THE LEFT KNEE.
  • BREATHE SLOWLY AND FREELY.
  • REMAIN IN THIS POSE FOR A COUPLE OF MINUTES.




BENEFITS


 

 




THIS ASAN REMOVES EXCESS FAT ON HIPS, THIGHS AND WAIST. IT MASSAGES THE INTESTINES AND REMOVES CONSTIPATION, SHOULDER PAIN, HEADACHE AND NIGRAINE. IT ALSO INVIGORATES THE NERVOUS SYSTEM.






SIRSHASANA

(THE HEAD STAND POSE)





ABOUT


IN SANSKRIT "SIRSHA" MEANS "HEAD", SIRSHASANA IS THE MOST IMPORTANT, POPULAR SPECTACULAR AND EXTREMELY BENEFICIAL ASAN. IT IS CALLED THE KING OF ASANS WHILE OTHER THINK OF IT AS QUEEN OF THE ASANAS. TO A LAYMAN YOGA MEANS SIRSHASANA, AND SIRSHASANA MEANS YOGA. 



IN THE WEST THIS ASAN IS POPULARLY KNOWN AS "TOPSI-TURVY" POSE. TO THOSE WHO ARE IGNORANT, IT SEEMS MADNESS TO PERFORM HEADSTAND AND BREAK THEIR NECK. PERSONS SUFFERING FROM HIGH BLOOD-PRESSURE, THROMBOSIS, VERTIGO, BLOOD IMPURITIES SHOULD NOT ATTEMPT THIS ASAN. YOGIS RECOMMEND THE SIRSHASANA TO ELIMINATE THE DIS-ADVANTAGE WHICH APPEARS FROM STANDING UPRIGHT. THIS ASAN TOO HAS A NUMBER OF VARIATIONS AND INNUMERABLE BENEFITS.












TECHNIQUE


  • ON A FOLDED BLANKET, PLACE A FOLDED TOWEL, ADOPT VAJRASANA POSE.
  • THIS ASAN IS PERFORMED WITH THE HELP OF THE HANDS AND ARMS.
  • THE WHOLE WEIGHT OF THE HEAD, TRUNK THE BODY IS PLACED ON THE INTER-TWINED HANDS AND ELBOWS.
  • BEND FORWARD AND PLACE THE FOREARMS ON THE FLOOR WITH FINGERS INTER-TWINED AND ELBOWS IN FRONT OF THE KNEES.
  • PLACE THE CROWN OF THE HEAD BETWEEN THE INTER-TWINTED HANDS.
  • SLOWLY MOVE THE LEGS TOWARDS THE TRUNK AND ALLOW THE KNEES TO BEND, SO THAT, THE BACK IS UPRIGHT AND THE THIGHS PRESS  AGAINST THE ABDOMEN AND LOWER CHEST.
  • SLOWLY TRANSFER THE BODY WEIGHT FROM THE TOES TO THE HEAD AND ARMS.
  • WHEN THE BALANCE HAS BEEN MAINTAINED, RAISE AND STRENGTHEN THE HIPS, SO THAT THE THIGHS MOVE UP.
  • SLOWLY RAISE THE LEGS HIGH UP IN THE AIR TILL THE WHOLE BODY BECOMES ERECT.
  • STAND IN THIS POSE FOR TEN SECONDS AND GRADUALLY INCREASE THE PERIOD OF TIME.
  • ALWAYS BREATHE SLOWLY WITHOUT ANY JERK TO THE FLOOR TO THE ORIGINAL POSITION.
  • AFTER COMPLETING THE ASAN STAND ERECT FOR A MINUTE.
  • THIS WILL HARMONISE THE BLOOD CIRCULATION.





VARIATION 2


  • ADOPT THE POSE OF SIRSHASANA.
  •  KEEP THE HANDS SEPARATED AND MAINTAIN BALANCE ON HEAD AND HANDS. 
  • STRETCH THE THIGHS AND KEEP THE SOLES OF THE FEET TOGETHER.
  •  THIS ASAN IS CALLED OORDHWA PADAMASANA (THE HEAD STAND LOTUS POSE) BY SOME YOGIS.



VARIATIONS 3


  • ADOPT THE POSE OF VARIATION NO 2 AND INTER-TWINE THE LEGS. BREATHE SLOWLY AND NORMALLY. 
  • REMAIN IN THIS POSE FOR A COUPLE OF SECONDS AND INCREASE THE PERIOD OF TIME GRADUALLY.






VARIATION 4


  • ADOPT THE POSE OF VARIATION 3 AND STRETCH THE LEGS APART AS MUCH AS YOU CAN WITHOUT ANY JERK OR STRAINER PAIN.
  •  REMAIN IN THIS POSE FOR A COUPLE OF SECONDS AND INCREASE THE PERIOD OF TIME GRADUALLY.




 




VARIATION 5


  • ADOPT THE POSE OF SIRSHASANA AND KEEP THE HANDS FOLDED IN FRONT OF THE HEAD.
  • IN THIS POSTURE GREATER PRESSURE IN PUT ON THE HEAD AND ALL THE LIGAMENTS CONNECTED WITH THE VERTEBRAL COLUMN GET SUFFICIENT BLOOD.


VARIATION 6


  • ADOPT THE POSE OF SIRSHASANA AND TWIST THE SPINE IN BOTH DIRECTIONS.
  • IN THIS POSE SPINE IS FREELY ROTATED TOWARDS IN THE RIGHT SIDE.




VARIATION 7


  • ADOPT THE POSE OF SIRSHASANA AND TWIST THE SPINE IN THE DIRECTIONS.
  • IN THIS POSE THE SPINE IS ROTATED THE LEFT SIDE.



VARIATION 8


  • ADOPT THE POSE OF SIRSHASANA.
  • BRING DOWN THE KNEES AND TOUCH THE ARMPITS, SO THAT, THE KNEES CAN BE RESTED ON THE ARMS.




BENEFITS

 







IN THIS ASAN THE WHOLE WEIGHT OF THE BODY RESTS ON THE HEAD AND THE ACTION EXTENDS UPTO THE BASE OF THE SPINE AND SACRUM WHICH SUPPORTS THE WHOLE WEIGHT OF THE BODY. SIRSHASANA INFLUENCE CIRCULATION OF BLOOD TREMENDOUSLY. THE STOMACH IS LIKE A LABORATORY OR WORSHOP OF THE BODY AND IN THIS WORSHOP THE DIAPHRAGM PLAYS MOST VIRAL ROLE. MANY PERSONS AFTER THE AGE OF 40 BECOME VICTIMS OF PROSTRATE TROUBLE. SUCH PERSONS CAN GET OF THE TROUBLE BY PRACTISING SIRSHASANA REGULARLY AND CORRECTLY. SIRSHASANA STRENGTHENS AND MASSAGE THE LIVER, KIDNEY, STOMACH, INTESTINES, IMPROVE DIGESTION AND REMOVE HEPATIC CONGESTION.

 








BRAIN WITH BILLION OF NERVE CELLS IS THE MOST SENSITIVE AND HIGHLY COMPLEX ORGAN IN THE BODY. THIS ORGAN COMPARED TO OTHER ORGANS REQUIRES ENORMOUS QUANTITY OF BLOOD. THE FACE RECEIVING PLENTY OF ARTERIAL BLOOD GROWS YOUNGER AND YOUTHFUL WITHOUT, WRINKLES AND THE GROWTH OF THE HAIR BECOMES HEALTHY. THE GREAT SAGE PATANJALI HAS RIGHT SAID, "SIRSHANA" LIKE SARVANGASANA IS THE DESTROYER OF ALL DISEASES AND BESTOWER OF HEALTHY LIFE.