HOW TO STRENGTHENS YOUR MUSCLES? (GOMUKHASANA, PADANGUSHTHASANA, UTKATASANA, GARBHASANA )

GOMUKHASANA

(FACE OF A COW POSE)

ABOUT

GOW IS SANSKRIT MEANS COW AND MUKHA "FACE". THIS ASAN IS USED FOR MEDITATION, PRAYER AND BREATH CONTROL. THE ASAN WHEN DISPLAYED CORRECTLY RESEMBLES THE FACE OF A COW.

 

TECHNIQUE

• SIT ON A FOLDED BLANKET ON THE HEELS, KNEES TOGETHER AND HEAD, NECK AND SPINE STRAIGHT. 
• BEND THE RIGHT ARM, RAISE THE ELBOW AND LOWER THE HAND AS FAR DOWN THE MIDDLE OF THE BACK WITHOUT DISTURBING THE UPRIGHT POSTURE.
• BEND THE LEFT ARM AND BRING THE LEFT HAND UP THE CENTRE OF THE BACK UNTIL THE FINGERS OF BOTH HANDS INTERLOCK.
• BREATHE DEEPLY.
• REMAIN IN THE POSE FOR A COUPLE OF MINUTES.
• UNLOCK THE HANDS AND REPEAT THE PROCESS IN REVERSE MANNER.
• RETURN TO THE ORIGINAL POSITION AND RELAX.

 

BENEFITS

THIS ASAN CURES DIABETES, BACKACHES, SEXUAL AILMENTS, INSOMNIA, KIDNEY TROUBLES, SCIATICA AND RHEUMATISM. IT ALSO STRENGTHENS AND TONES UP THE MUSCLES OF THE SHOULDERS, UPPER BACK AND TRICEPS. THIS ASAN ALSO CHECKS THE FORMATION OF CALCIUM DEPOSITS AT THE SHOULDERS JOINTS.

PADANGUSHTHASANA

(SITTING ON TOES POSE)

ABOUT

IT IS ONE OF THE GRACEFUL AND POPULAR ASANAS. SOME MODERN YOGIS CONSIDER IT HIGHLY BENEFICIAL FOR PREVENTING VITAL ENERGY AND INCREASING VIGOUR AND VITALITY. IN THIS ASAN THE BODY IS BALANCED ON THE TOES. FATTY PEOPLE MAY FIND IT DIFFICULT TO MAINTAIN BALANCE. THEY CAN TAKE THE HELP OF A CHAIR OR BENCH AT THE INITIAL STAGE. THIS ASAN IS ALSO CALLED "TIP-TOE POSE".

TECHNIQUE

• ON A FOLDED BLANKET, SIT ON THE FEET AND PUT ON THE WHOLE WEIGHT OF THE BODY ON TOES.
• PLACE THE LEFT TOE IN THE CENTRE OF THE ANUS AND PLACE THE RIGHT FOOT OVER THE THIGH NEAR THE KNEE AND MAINTAIN BALANCE ON THE RIGHT TOE.
• PLACE THE HANDS ON THE SIDES OF HIPS.
• RETAIN THE BREATH AS LONG AS YOU CAN.
• BREATHE SLOWLY AND RHYTHMICALLY.
• GAZE STEADILY ON ANY WHITE SPOT IN FRONT OF YOU.
• RETURN TO THE ORIGINAL POSITION AND RELAX.

 

BENEFITS

 

THIS ASAN IS GOOD FOR MAINTAINING CONTROL ON SEMINAL FLUID. BY PRESSING "THE VEERYA NADI" WITH THE HEEL, THE FLOW OF SEMEN IS CHECKED. THE CONSTANT PRACTICE OF THIS ASAN CAN ALSO CURE WET DREAMS. IT IS ALSO HIGHLY EFFICACIOUS FOR THE SUPERMATIC DUCT. THE ASAN ALSO STRENGTHENS THE MUSCLES OF LEGS, ANKLES, AND FEET.

UTKATASANA

(THE HUNKERING POSE)

ABOUT 

IT IS ANOTHER POWERFUL AND POPULAR ASAN FOR MAINTAINING EQUILIBRIUM AND BALANCE. THIS ASAN IS CALLED BY OTHER NAMES, SUCH AS, "SQUATTING POSE", "DIFFICULT POSE", EAGER POSE" AND FIERCE POSE". THIS ASAN IS ALSO USED BY SOME TANTRIC YOGIS FOR CONTROLLING SEXUAL ENERGIES.

TECHNIQUE

• ON  A FOLDED BLANKET, STAND ON YOUR TOES AND RAISE THE HEELS AS HIGH AS YOU CAN.
• THEN SLOWLY SIT DOWN ON THE HEELS WITHOUT LOWERING THEM TO THE FLOOR.
• THE ENTIRE WEIGHT ON THE BODY SHOULD BE KEPT ON THE TOES.
• THE THIGHS AND CALVES SHOULD JOIN TOGETHER. 
• PLACE BOTH HANDS ON YOUR KNEES AND UDER YOUR CHIN.
• THE BODY SHOULD REMAIN ERECT.
• BREATHE SLOWLY AND DEEPLY.
• RETURN TO THE ORIGINAL POSITION AND RELAX. 

 

BENEFITS

 

 

THIS ASAN STRENGTHENS ALL THE MUSCLES OF THE BODY IN GENERAL AND THE MUSCLES OF TOES, ANKLES, LEGS AND FEET IN PARTICULAR. THE ASAN CAN ALSO REMOVE IMPURITIES IN BLOOD, AND CURE SEXUAL DISEASES OF WOMEN. IT CAN ALSO STIMULATE NERVOUS SYSTEM AND PROMOTE SEX SUBLIMATION.

GARBHASANA 

(CHILD-IN-THE WOMB POSE)

ABOUT

IN SANSKRIT GARBHA MEANS "THE WOMB". WHEN THIS ASAN IS PERFORMED CORRECTLY, IF RESEMBLES THE POSE OF A CHILD IN THE WOMB OF THE MOTHER. HENCE, THE ASAN IS NAMED SO. THIS ASAN BELONGS TO THE ADVANCED GROUP OF ASAN AND IT TO BE PERFORMED WITH CARE.

TECHNIQUE

• ON A FOLDED BLANKET, SIT IN PADMASANA POSE AND INSERT THE HANDS BETWEEN THE THIGHS AND THE CALVES.
• BRING OUT THE ELBOWS OF THE TWO HANDS.
• CATCH HOLD OF THE RIGHT EAR WITH RIGHT HAND AND LEFT EAR WITH LEFT HAND.
• RAISE THE KNEES FROM THE FLOOR AND REST THE BODY ON THE BUTTOCKS.
• MAINTAIN THE BALANCE ON THE BUTTOCKS WITH THE PALMS OR THE FINGERS TOUCHING THE EARS.
• KEEP EYES OPEN AND BREATHE SLOWLY.
• THE BODY SHOULD BE KEPT STEADY WITHOUT ANY MOVEMENT AND KEEP THE HEAD UPWARD.
• REMAIN IN THIS POSE FOR A FEW MINUTES.
• COME TO THE ORIGINAL POSITION AND RELAX.

 

BENEFITS

 

 

THIS ASAN CURES GASTRIC TROUBLE, INDIGESTION, HYPERACIDITY AND PAIN IN JOINTS, BUTTOCKS AND KNEES. IT IS EXTREMELY USEFUL FOR THOSE SUFFERING FROM COLLITIS. IT TONES UP THE MUSCLES AND REDUCES FAT FROM BUTTOCKS, ABDOMEN AND HIPS.

GARUDASANA

(THE EAGLE POSE)

ABOUT

IN SANSKRIT GARUDA MEANS "AN EAGLE". THIS ASAN IS DIFFICULT FOR BEGINNERS. BUT WITH REGULAR PRACTICE AND PATIENCE THEY CAN DO IT WELL.

TECHNIQUE

• ON A FOLDED BLANKET STAND UPRIGHT.
• BEND THE LEFT KNEE SLIGHTLY AND TWIST THE RIGHT LEG OVER THE LET LEG, SO THAT, THE RIGHT IS STEP IS TOUCHED BEHIND THE LEFT CALF.
• THE ARMS SHOULD REMAIN CROSSED IN FRONT OF THE CHEST SO THAT THE LEFT ELBOW RESTS ON THE RIGHT BICEPS AGAINST THE ELBOW JOINT AND THE LEFT IS KEPT ABOVE THE RIGHT TIST IN FRONT OF THE FACE.
• REMAIN IN THIS POSE FOR 20 SECONDS AND BREATHE SLOWLY.
• THEN REPEAT THE POSE BALANCING ON THE RIGHT LEG AND REVERSING THE ARMS AND THE LEG POSITIONS.
• GAZE AT A VISIBLE WHILE SPOT OR POINT.
• COME TO THE ORIGINAL POSITION AND RELAX.

 

BENEFITS

THIS ASAN STRETCHES AND STRENGTHEN THE MUSCLES, TONES THE NERVES, PROMOTES SUPPLENESS IN THE LEGS, SHOULDERS, KNEES, ANKLES AND CALF, DEVELOPS CO-ORDINATION AND BALANCE, IMPROVES CONCENTRATION, DIGESTION AND CIRCULATION. IT ALSO CURES SCIATICA AND RHEUMATIS, AND REDUCES FAT FROM HIPS AND THE ABDOMINAL REGION.

VIRABHADRASANA

(VIRBHARA POSE)

ABOUT

VIRABHADRA WAS ONE OF THE BRAVEST AND BRIGHTEST HEROES IN HINDU MYTHOLOGY. HE WAS A RENOWNED ARCHER, BEST SWORDSMAN AND FEARLESS WARRIOR. THIS ASAN IS NAMED AFTER HIM. THE ASANA IS VERY SIMPLE AND CAN BE PERFORMED BY ANYONE IRRESPECTIVE OF AGE OR SEX. THIS ASAN HAS A NUMBER OF VARIATIONS.

TECHNIQUE

• ON A FOLDED BLANKET STAND UP RIGHT WITH YOUR ARMS RAISED HORIZONTALLY OUTWARD ON BOTH SIDES MAKING A STRAIGHT LINE WITH YOUR SHOULDERS.
• THE ELBOWS AND ARMS SHOULD NOT BEND.
• THE PALMS OF BOTH THE HANDS SHOULD BE POINTING TOWARDS THE FLOOR.
• NOW JUMP FROM THE FLOOR STRAIGHT UP AND BEFORE THE FEET TOUCH THE FLOOR, SEPARATE THE LEGS.
• TURN YOUR FACE TO THE RIGHT AND BEND YOUR RIGHT KNEE SO THAT THE PART OF THE LEG BENEATH THE KNEE IS AT RIGHT ANGLE.
• REVERSE THE POSE BY TURNING THE FACE TO THE LEFT KNEE WHILE KEEPING THE RIGHT LEG STRAIGHT.

 

BENEFITS

 

 

 

THIS ASAN MAKES THE MUSCLES OF THE CALVES, KNEES, THIGHS, HIP JOINTS, NECK AND SHOULDERS SUPPLE AND ELASTIC. IT ALSO TONES UP THE TENDORS AND LIGAMENTS, IMPROVES CIRCULATION AND DIGESTION, REMOVES HEADACHE, TOOTH ACHE AND NECK PAIN. IT ALSO CURES ARTHRITIS, ACIDITY, BRONCHITIS, CONSTIPATION, CORRECTS DISPLACEMENT OF SPINAL DISC AND STIFFNESS OF THE NECK.