WHAT IS THE SOLUTION FOR STRESS AND MENTAL TENSION?

PESHNI ASAN

(CHURNING THE MILL POSE)

ABOUT

HERE IS ANOTHER SIMPLE, GRACEFUL BUT EFFECTIVE ASAN FROM THE SHAKTI BANDHA (ENERGY BLOCK) GROUP OF ASANS. THIS ASAN WHEN PERFORMED CORRECTLY REMINDS ONE OF A LADDY GRINDING WHEAT BETWEEN TWO STONES - A SCENE COMMON IN RURAL INDIA. THIS ASAN IS MORE BENEFICIAL FOR PREGNANT WOMEN.

TECHNIQUE

• ON A FOLDED BLANKET SIT WITH LEGS STRETCHED.
• KEEP THE ARMS PARALLEL TO LEGS AND MAKE HORIZONTAL MOVEMENTS WITH THE ARMS TEN TIMES CLOCKWISE AND TEN TIMES ANTI-CLOCKWISE.
• BREATHE SLOWLY AND RHYTHMICALLY WITHOUT ANY STRAIN.

 

BENEFITS

THIS ASAN MASSAGES THE UTERNUS AND THE ABDOMEN, IMPROVES DIGESTION, CORRECTS PROSTRATE DISORDERS, SEXUAL DEBILITY, STIMULATES REPRODUCTIVE ORGANS AND CURES RHEUMATISM, PROLAPSE AND LIVER DISORDERS.

ADVASANA

ABOUT

THIS IS THE SIMPLEST AND MOST COMFORTABLE ASAN WHICH CAN BE PERFORMED BY ANYONE YOUNG OR OLD, SICK OR HEALTHY, IRRESPECTIVE OF AGE OR SEX. IT CAN BE PERFORMED AS LONG AS ONE WISHES. THIS ASAN IS ALSO CALLED "YASTRIKASANA" OR "STICK POSE" BY SOME YOGIS.

TECHNIQUE

• SPREAD A BLANKET ON THE FLOOR AND LIE ON THE STOMACH.
• STRETCH BOTH ARMS FORWARD ON EACH SIDE OF THE HEAD.
• RELAX THE WHOLE BODY AND BREATHE SLOWLY AND FREELY.

BENEFITS

THIS ASAN IS HIGHLY BENEFICIAL FOR PEOPLE SUFFERING FROM SLIPPED DISC AND PAIN IN NECK, SHOULDERS AND JOINTS. IT ALSO REMOVES MENTAL TENSION, FATIGUE AND WORRY AND GIVES RELIEF AND RELAXATION TO THE WHOLE BODY.

SHAVASANA

(THE CORPSE POSE)

ABOUT

THIS ASAN IS VERY SIMPLE BUT DIFFICULT TO PRACTICE. OUR BODY IS LIKE A FACTORY WITH MANY MACHINES INSIDE. JUST AS MACHINE NEEDS REST, CLEANSING AND REPAIR, SIMILARLY THE MACHINE OF OUR BODY NEED COOLING, REST AND REPAIR. THE WASTES TOXINS ARE TO BE REPAIRED AND SWEPT AWAY FROM OUR BODY ORGANISM. 

THE CURRENT PRANA AND FLOW OF REGENERATING FORCES IN OUR BODY DOES NOT FUNCTION UNLESS AND UNTIL WE ARE AT COMPLETE REST AND RELAXATION FOR A COUPLE OF MINUTES. IN MORNING OR EVENNING OR ANY TIME DURING THE DAY WE CAN FIND AN OPPORTUNITY FOR TAKING REST. SOME FEEL RELAXED IN COFFEE HOUSES, CLUBS OR IDLE GOSSIPS AND SOME FEEL RELAXED UNDER THE INFLUENCE OF LIQUOR OR OTHER INTOXICANTS. THESE MODES OF RELAXATION GIVE TEMPORARY RELIEF OF "KICK" BUT THEY CAN BE HARMFUL PHYSICALLY AND MENTALLY IN THE LONG RUN.

TECHNIQUE

• ON A SOFT CARPET OR BLANKET OR FOLDED RUG LIE FULL LENGTH ON BACK WITH ARMS AWAY FROM THE BODY WITH PALMS FACING UPWARD AND FEET SLIGHTLY APART.
• CLOSE THE EYES AND MOUTH AND WITHDRAW THE CONSCIOUSNESS BY STAGES BEGINNING WITH THE FEET, THE ANKLES, THE KNEES, THE ABDOMEN, THE CHEST, THE NECK AND THE FACE..
• FINALLY KEEP THE MIND FREE.
• START BREATHING DEEPLY, SLOWLY AND RHYTHMICALLY.
• THE PRACTITIONER AT THE FINAL STAGE OF THIS ASAN SHOULD FEEL THAT HIS BODY IS MOTIONLESS LIKE A DEAD BODY AND IS SINKING IN THE GROUND.
• IN THIS ASAN ALL TISSUES, NERVES AND MUSCLES ARE TO BE RELAXED WITH THE MIND.
• SIMPLY LYING ON THE FLOOR, CLOSING THE EYES AND BREATHING SLOWLY DOEST NOT MEAN SHAVANA.
• THE TECHNIQUE OF THIS ASAN MUST BE FOLLOWED CAREFULLY.
• RHYTHMIC AND DEEP BREATHING ARE ABSOLUTELY NECESSARY FOR CONCENTRATION WHICH GIVES COMPLETE RELAXATION.

BENEFITS

SHAVASAN IS AN EXCELLENT ASAN FOR COMPLETE PHYSICAL, MENTAL AND SPIRITUAL RELAXATION AND REFRESHMENT. TENSION, IRREGULAR BREATHING OR FAULTY BREATHING CAN CAUSE MANY DISEASES. RHYTHMICALLY BREATHING IN SHAVASANA IS HIGHLY BENEFICIAL FOR THE BDOY AND MIND. THIS ASAN REMOVES ALL MENTAL TENSION, STRESS OR STRAIN, PHYSICAL FATIGUENESS AND STIMULATES THE ENTIRE NERVOUS SYSTEM. IT ALSO ELIMINATES TOXINE ACCUMULATED IN THE BODY, RECHARGES ORGANISM WITH PRANA, RESTORES ENERGY AND CURES HIGH BLOOD PRESSURE, HEART AILMENTS, INSOMNIA, NERVOUS DISORDERS AND DEPRESSION. THIS ASAN WHEN PERFORMED CORRECTLY GIVES REST, PEACE, TRANQUILLITY AND RELAXATION TO BODY AND MIND.

PRANAMASANA

(THE BOWING POSE)

ABOUT

THIS ASAN GIVES MANY BENEFITS OF SIRSHANA. THIS ASANA SHOULD BE PERFORMED AFTER VAJRASANA AND PERSONS SUFFERING FROM HIGH BLOOD PRESSURE AND VERTIGO SHOULD NOT ATTEMPT THIS ASAN.

TECHNIQUE

• ON A FOLDED BLANKET, ADOPT THE POSE OF VAJRASANA, KEEPING TEH SPINE ERECT AND HANDS ON THE KNEES.
• GRASP THE LOWER CALVES FROM UNDERNEATH.
• BEND FORWARD AND PLACE THE CROWN OF THE HEAD ON THE FLOOR.
• RAISE THE BUTTOCKS AND KEEP THE THIGHS VERTICAL.
• BREATHE SLOWLY AND DEEPLY.
• RETURN TO THE ORIGINAL POSITION AND RELAX.

 

BENEFITS

THIS ASAN INVIGORATES THE CIRCULATORY SYSTEM AND PROVIDES SUFFICIENT FLOW OF BLOOD TO THE HEAD. IT REMOVES PSYCHOLOGICAL DISTURBANCE, RELIEVES HEADACHE, MIGRAINE, ASTHMA, HAY FEVER AND REVITALIZES THE MIND AND BODY.

DRADASANA

(SIDE RELATION POSE)

ABOUT

THIS IS ONE OF THE EASIEST, THE BEST RESTFUL ASANS BELONGING TO THE RELAXATION GROUP OF ASANAS. IT WAS DEVISED ORIGINALLY FOR REMOVING FATIGUE AND MENTAL TENSION OR TAKING A NAP OR REST IN THE OPEN. "DRADA" IS SANSKRIT MEANS "FIRM". THIS ASAN CAN BE USED EITHER FOR REST OR RELAXATION OR FOR TAKING A NAP.

TECHNIQUE

• ON A FOLDED RUG OR BLANKET LIE DOWNOF LEFT SIDE AND USE A PILLOW OR CUSHION TO PLACE THE HEAD IN ALIGNMENT WITH THE SPINE.
• STRETCH THE LEFT ARM AND KEEP THE RIGHT ARM NEAR THE DIAPHRAGM.
• BEND THE RIGHT LET TO A RIGHT ANGLE AND TURN THE LEFT PALM UPWARDS AND KEEP ALL THE LIMBS OF THE BODY LOOSE.
• CLOSE YOUR EYES AND MOUTH AND BREATHE SLOWLY AND RHYTHMICALLY.

BENEFITS

THIS IS ONE OF THE EASIEST AND THE BEST ASANS FOR RELAXATION AND REST. THIS ASAN REMOVES FATIGUE, MENTAL TENSION, DEPRESSION AND IS MORE BENEFICIAL FOR THOSE WHO SUFFER FROM HEADACHE OR SLEEPLESSNESS. IT IS ALSO EXTREMELY BENEFICIAL FOR PREGNANT WOMEN.

SETU ASANA 

(THE BRIDGE POSE)

ABOUT

THIS ASAN BELONGS TO THE BACKWARD BENDING GROUP OF ASANS. DURING THE BACKWARD BENDING THE ABDOMEN MUSCLES STRETCH AND GIVE AN EFFECTIVE MASSAGE TO THE INTERNAL ORGANS.

TECHNIQUE

• ON A FOLDED BLANKET, SIT WITH LEGS STRETCHED FORWARD AND INHALE SLOWLY.
• PLACE THE PALMS ON THE FLOOR TO THE SIDE BEHING THE BUTTOCKS AND KEEPTHE ABLOWS STRAIGHT.
• RAISE THE BUTTOCKS AND STRETCH THE BODY UPWARD AND BEND THE HEAD BACKWARD.
• RETAIN BREATH FOR A COUPLE OF SECONDS.
• THE SOLES OF THE FEET SHOULD BE KEPT ON THE FLOOR.
• THEN COME TO THE ORIGINAL POSITION AND RELAX.

 

BENEFITS

THIS ASAN IMPROVES RESPIRATION, TONES THE LIMBER REGION OF THE SPINE, STIMULATES NERVOUS SYSTEM AND GIVES VIM, VIGOUR AND VITALITY TO THE BODY.

ARDH MATAYENDRASAN 

ABOUT

THIS ASAN IS DEDICATED TO YOGI MATSYENDRA WHO USED TO MEDITATE IN THIS POSE FOR HOURS TOGETHER. THIS ASAN BELONGS TO THE ADVANCED GROUP OF ASANS AND CAN BE PRACTICED BY THOSE WHOSE BODIES HAVE BECOME SUPPLE BY REGULAR PRACTICE OF ASANS. MATSYENDRA IS ONE OF THE GREAT PROPOUNDERS OF HATHE YOGA. HE WAS ONE OF THE DEVOTED YOGIS OF LORD SHIVA.

TECHNIQUE

• ON  FOLDED BLANKET, SIT WITH LEGS STRETCHED.
• BEND THE LEFT KNEE AND PLACE THE LEFT FOOT UNDER THE BUTTOCKS AND SIT ON THE LEFT FOOT.
• BEND THE RIGHT KNEE AND PLACE IT OUTSIDE THE LEFT THIGH.
• THEN EXHALE AND STRETCH THE LEFT ARM FROM THE SHOULDER AND TURN IT ROUND THE RIGHT KNEE.
• BEND THE LEFT ELBOW AND MOVES THE LEFT WRIST TOWARDS THE BACKSIDE OF WRIST.
• NOW SWING BACK THE RIGHT ARM FROM THE SHOULDER.
• THEN TURN THE NECK TOWARDS THE RIGHT SHOULDER.
• REMAIN IN THIS POSE FOR A COUPLE OF MINUTES.
• COME TO THE ORIGINAL POSE AND RELAX.

 

BENEFITS

 

 

THIS ASAN MAKES THE SPINE HEALTHY AND STRONG, MASSAGES THE ABDOMEN ORGANS, REMOVES CONSTIPATION, STRENGTHENS KIDNEYS, SPLEEN, LIVER, STOMACH AND INTESTINES, EXPELS GAS FROM THE ABDOMEN AND CURES DIABETES.

 

JANU SIRSHASANA

(THE HEAD KNEE POSE)

ABOUT

THIS ASAN BELONGS TO THE FORWARD BENDING GROUP OF ASANAS. THIS ASAN CAN BE PERFORMED WELL AFTER PASCHIMOTTANASAN. THE BEGINNERS MAY FIND IT DIFFICULT AND STRENUOUS BUT BY REGULAR PRACTICE THEY WILL BE ABLE TO PERFORM THIS ASAN.

TECHNIQUE

• ON A FOLDED BLANKET SIT WITH LEGS STRETCHED IN FRONT OF THE BODY.
• FOLD ONE LEG AND PLACE THE HEEL AGAINST THE PERIEUM, THE SOLE TOUCHIG THE THIGH.
• KEEP THE KNEE ON THE FLOOR.
• LEAN FORWARD AND GRASP THE TOES OF THE STRAIGHT LEG WITH BOTH HANDS.
• DO NOT BND THE KNEE.
• PULL THE TRUNK FORWARD SLOWLY, SO THAT THE HEAD IS ON THE KNEE AND BREATH SLOWLY WITHOUT ANY JERK OR STRAIN.
• REPEAT THE PROCESS NUMBER OF TIMES.
• RETURN TO THE ORIGINAL POSITION AND RELAX.

 

BENEFITS

 

 

THIS ASAN MAKES THE SPINAL CORD SUPPLE AND ELASTIC. IT INVIGORATES THE NERVOUS SYSTEM, IMPROVES DIGESTION, MASSAGES THE ABDOMINAL REGION, REMOVES EXCESS FAT IN THE ABDOMINAL REGION, ACTIVATES KIDNEYS, LIVER, PANCREAS, ADRENAL GLANDS, LONES PELVIC ORGANS AND CURES JAUNDICE, DIABETES AND FEMALE SEXUAL DISORDERS.

BHUMI PADA MASTAKASANA

ABOUT

THIS ASAN BELONGS TO THE INVERTED GROUP OF ASANAS AND IS PREPARATION FOR SIRSHASANA. THE ASAN IF PERFORMED CORRECTLY, CAN HAVE WONDERFUL EFFECT ON THE BODY AND MIND WHILE PERFORMING THIS ASAN, SUFFICIENT SOFT PADDING MUST BE KEPT BENEATH THE HEAD.

TECHNIQUE

• ADOPT THE POSE OF MARJARIASANA (THE CAT POSE). PLACE THE CROWN OF THE HEAD ON THE FLOOR BETWEEN THE HANDS.
• RAISE THE KNEES AND BUTTOCKS AND MAINTAIN BALANCE ON THE HEAD AND THE FEET.
• RAISE THE ARMS AND CLASP THE HANDS BEHIND THE BACK.
• REMAIN IN THIS POSTURE AS LONG AS YOU CAN WITHOUT ANY STRAIN OR JERK.
• REPLACE THE HANDS, LOWER THE KNEES AND RETUNR TO THE ORIGINAL POSITION AND RELAX.

 

BENEFITS

 

 

THIS ASAN TONES NERVOUS SYSTEM, STRENGTHENS THE HEAD AND NECK MUSCLES, SUPPLIES BLOOD TO THE BRAIN, REMOVES CONSTIPATION AND MENTAL TENSION AND CURES DIABETES, ARTHRITIS AND ABDOMINAL DISORDERS.

VIRKSHASANA

(THE TREE POSE)

ABOUT

THIS ASAN BELONGS TO THE INVERTED BALANCING GROUP OF ASANAS. IT IS ONE OF THE MOST FASCINATING, DIFFICULT BUT EFFECTIVE ASANAS. WHEN PERFORMED CORRECTLY, IT LOOKS LIKE A TREE.

TECHNIQUE

• ON A FOLDED BLANKET, ADOPT THE SCORPTION POSE.
• BALANCE ON THE PALMS KEEPING THE ARMS STRAIGHT.
• RAISE THE LEGS UP AS HIGH AS YOU CAN.
• THE LEGS, BODY AND THE ARMS SHOULD REMAIN STRAIGHT.
• THE ENTIRE WEIGHT OF THE BODY SHOULD REST ON THE PALMS.
• BREATHE SLOWLY WITHOUT ANY JERK OR STRAIN.
• RETURN TO THE ORIGINAL POSE AND RELAX.

BENEFITS

 

BY THIS ASAN, THE SPINE IS STRETCHED AND LIMBERED AND MUSCLES OF ABDOMINAL ARMS, SHOULDERS AND CHEST ARE STRENGTHENED. THIS ASAN ALSO TONES THE NERVOUS SYSTEM, REMOVES TENSION AND RADIATES THE FACE.

MANDUKASANA

(THE FROG POSE)

ABOUT

IN SANSKRIT, MUDUKA MEANS "FROG". THIS ASAN WHEN PERFORMED CORRECTLY LOOKS LIKE A FRONG. IT IS ALSO ONE OF THE EASIEST ASANS BELONGING TO THE LEG-FEET BENDING GROUP OF ASANS. THIS ASAN IS EXTREMELY BENEFICIAL FOR THE CIRCULATION OF BLOOD TO LEGS AND FEET.

TECHNIQUE

• ON A FOLDED BLANKET, SIT IN ANY EASY POSTURE, KEEPING THE FEET TOGETHER.
• SEPARATE THE KNEES AS FAR APART AS YOU CAN WITHOUT ANY PAIN, STRAIN OR JERK.
• KEEP THE BIG TOES OF BOTH FEET TOUCHING.
• PLACE THE HANDS ON THE KNEES.
• REMAIN IN THIS POSE FOR A COUPLE OF MINUTES AND BREATHE SLOWLY.
• RETURN TO THE ORIGINAL POSE AND RELAX.

 

BENEFITS

 

THIS ASAN IS HIGHLY BENEFICIAL TO LEGS, KNEES, JOINTS, PELVIS AND PERINEUM . IT CURES RHEUMATISM, GOUT, DIABETES, ARTHRITIS, AND PILES. IT ALSO INCREASE THE POWER OF CONCENTRATION, SHARPENS MEMORY AND STIMULATES CIRCULATION OF BLOOD.

NATARAJASANA

(LORD NATARAJA'S POSE)

ABOUT

THIS ASAN IS DEDICATED TO LORD NATARAJA (LORD SHIVA), THE GOD OF DANCE, THE FOUNTAIN HEAD OF YOGA AND THE MASTER OF TIME. THIS POSE IS LIVELY FULL OF VIGOUR, GRACE AND BEAUTY.

TECHNIQUE

• ON A FOLDED BLANKET, STAND ERECT AND BEND THE RIGHT LEG AT THE KNEE.
• GRASP THE BIG TOE AND PULL IT TOWARDS THE HEAD AND RAISE THE LEFT ARM.
• BREATHE SLOLWY.
• REMAIN IN THIS POSE FOR A COUPLE OF MINUTES.
• RETURN TO THE ORIGINAL POSITION AND RELAX.

BENEFITS

 

 

THIS ASAN IS HIGHLY BENEFICIAL TO NERVOUS SYSTEM. IT ALSO INCREASE THE POWER OF CONCENTRATION AND RESTORES SENSE OF EQUILIBRIUM. IT ALSO MAKES THE LEGS AND SPINE SUPPLE AND STRENGTHENS DIFFERENT LIGAMENTS.

JYESTIKASANA

(THE BET POSE)

ABOUT

IT IS MORE OR LESS THE SAME AS ADVASANA WITH SLIGHT VARIATION. IT IS ALSO VERY SIMPLE, EASY AND COMFORTABLE ASAN AND CAN BE PERFORMED BY ANYONE IRRESPECTIVE OF AGE, SEX OR PLACE.

TECHNIQUE

• SPREAD A BLANKET ON THE FLOOR AND ADOPT THE POSE OF ADVASANA.
• INTERLOCK THE FINGERS AND PLACE THE PALMS AT THE BACK OF THE HEAD.
• BREATHE SLOWLY, DEEPLY AND RHYTHMICALLY.
• RELAX THE WHOLE BODY.

 

BENEFITS

 

 

THIS ASAN TONES THE NERVOUS SYSTEM, RELIEVES NECK PAIN, SHOULDER PAIN AND DEVELOPS POWER OF CONCENTRATION, SHARPENS MEMORY AND REMOVES HEADACHE AND MIGRAINE.