HOW TO REMOVE YOUR SUBCONSCIOUS TENSION? (BACKWARD ASANAS)

BACKWARD BENDING ASANAS

BACKWARD BENDING ASANAS ARE POSTURES WHICH TURN THE BODY OUT TO FACE THE WORLD. THEY ARE STIMULATING AND EXTROVERTING. BECAUSE THEY EXPAND THE CHEST ENCOURAGE INHALATION, THEY ARE ASSOCIATED WITH THE ATTITUDE OF EMBRACING LIFE. THEY ARE ALSO DYNAMIC POSTURES WHICHMOVE COUNTER TO GRAVITY AND THEREFORE, REQUIRE STRENGTH AND ENERGY TO PERFORM.

SUBCONSCIOUS TENSION AND "HANG-UPS' ARE OFTEN REFLECTED IN THE TONIC ACTIVITY OF THE BACK MUSCLES, RESULTING IN TOO HARD OT TOO LAX ZONES INSTEAD OF HOMOGENEOUS CONSISTENCY. RESEARCH HAS SHOWN THAT NINETY PERCENT OF BACKACHE HAS ITS ORIGIN IN MUSCULAR IMBALANCE.

PEOPLE WITH EXCESSIVE LOWER BACK CURVE (LUMBAR LORDOSIS) SHOULD NOT PRACTICE THE ASANAS IN THIS SECTION, APART FROM SARAL BHUJANGASANA, ARDHA SHALABHASANA AND GOMUKHASANA. GENERALLY, DURING PREGNANCY, ASANAS WHERE THE STOMACH IS WEIGHT-BEARING ARE NOT RECOMMENDED. OF THE ASANAS IN THIS SECTION, KANDHARASANA PRACTICED GENLY WILL GIVE THE BENEFITS OF BACKWARD BENDS. IN GENERAL, THE SPECIFIC CONTRA-INDICATIONS FOR EACH PRACTICE SHOULD ALSO BE CAREFULLY OBSERVED.

SARAL BHUJANGASANA

LIE FLAT ON THE STOMACH WITH THE FOREHEAD RESTING ON THE FLOOR, THE LEGS STRAIGHT, FEET TOGETHER, AND THE SOLES OF THE FEET UPPERMOST.
BEND THE ARMS AND PLACE THE FOREARMS ON THE FLOOR WITH THE PALMS DOWNWARD ON EACH SIDE OF THE HEAD.
THE FINGERTIPS POINT FORWARD, BUT ARE IN LINE WITH THE CROWN OF THE HEAD.
THE FOREARMS AND ELBOWS ARE CLOSE TO THE BODY.
RELAX THE WHOLE BODY.
RAISE THE WHOLE BODY.
RAISE THE HEAD, SHOULDERS AND CHEST BY BRINGING THE UPPER ARMS TO THE VERTICAL POSITION.
THE ELBOWS, FOREARMS AND HANDS WILL REMAIN ON THE FLOOR.
RELAX IN THE POSITION FOR A COMFORTABLE LENGTH OF TIME AND THEN SLOWLY LOWER THE BODY.
THIS IS ONE ROUND.

BREATHING

INHALE WHILE RAISING THE HEAD, SHOULDER AND CHEST. EXHALE NORMALLY IN THE FINAL POSITION.

DURATION

HOLD THE POSITION FOR 3 TO 4 MINUTES AS A STATIC POSE OR PRACTICE UP TO 5 ROUNDS AS A DYNAMIC POSE.

AWARENESS

PHYSICAL - ON THE SENSATION IN THE ARMS AND SHOULDERS, ON RELAXING THE BACK, AND ON THE BREATH.

SPIRITUAL - ON SWADHISHTHANA CHAKRA.

SEQUENCE

A GOOD PREPARATORY POSE FOR BHUJANGASANA. FOLLOW WITH A FOREHEAD BENDING ASANA.

BENEFITS

THIS ASANA STRENGTHENS THE ARMS AND SHOULDERS AND IS ESPECIALLY GOOD FOR STIFF BACKS.

NOTES

THIS POSTURE IS ALSO KNOWN AS SPHINX ASANA.

BHUJANGASANA

LIE FLAT ON THE STOMACH WITH THE LEGS STRAIGHT, FEET TOGETHER AND THE SOLES OF THE FEET UPPERMOST.
PLACE THE PALMS OF THE HANDS FLAT ON THE FLOOR, BELOW AND SLIGHTLY TO THE SIDE OF THE SHOULDERS, WITH THE FINGERS TOGETHER AND POINTING FORWARD.
POSITION THE ARMS SO THAT THE ELBOWS POINT BACKWARD AND ARE CLOSE TO THE SIDES OF THE BODY.
REST THE FOREHEAD ON THE FLOOR AND CLOSE THE EYES.
RELAX THE WHOLE BODY, ESPECIALLY THE LOWER BACK.
SLOWLY RAISE THE HEAD.
GENTLY TILT THE HEAD BACKWARD, SO THAT THE CHIN POINTS FORWARD AND THE BACK OF THE NECK IS COMPRESSED, THEN RAISE THE NECK AND THEN THE SHOULDERS.
STRAIGHTEN THE ELBOWS, USING THE BACK MUSCLES FIRST, THEN THE ARM MUSCLES TO RAISE THE TRUNK FURTHER AND ARCH THE BACK.
IN THE FINAL POSITION, THE PUBLIC BONE REMAINS IN CONTACT WITH THE FLOOR AND THE NAVEL IS RAISED A MAXIMUM OF 3 CM.
IF THE NAVEL IS RAISED TOO HIGH, THE BEND TENDS TO BE IN THE KNEES AND NOT IN THE BACK.
THE ARMS MAY OR MAY NOT BE STRAIGHT, THIS WILL DEPEND ON THE FLEXIBILITY OF THE BACK.
HOLD THE FINAL POSITION.
TO RETURN TO THE STARTING POSITION, SLOWLY RELEASE THE UPPER BACK BY BENDING THE ASANAS, LOWER THE NAVEL, CHEST, SHOULDERS AND FINALLY THE FOREHEAD TO THE FLOOR.
RELAX THE LOWER BACK MUSCLES.
THIS IS ONE ROUND.

BREATHING

INHALE WHILE RAISING THE TORSO.
BREATHE NORMALLY IN THE FINAL POSITION OR RETAIN THE BREATH IF THE POSE IS HELD FOR A SHORT TIME.
EXHALE WHILE LOWERING THE TORSO.

DURATION

PRACTICE UP TO 5 ROUNDS, GRADUALLY INCREASING THE LENGTH OF TIME IN THE FINAL POSITION.

AWARENESS

PHYSICAL - ON THE SMOOTH, SYSTEMATIC ARCHING MOVEMENT OF THE BACK, THE STRETCHING OF THE ABDOMEN, AND ON SYNCHRONIZING THE BREATH WITH THE MOVEMENT.

SPIRITUAL - ON SWADHISTANA CHAKRA.

SEQUENCE

THIS ASANA GIVES MAXIMUM BENEFITS IF PRECEDED OR FOLLOWED BY A FORWARD BENDING ASANA. IF MAY ALSO BE PERFORMED IN CONJUNCTION WITH SHALAHASANA AND DHANURASANA FOR EFFECTIVE GENERAL HEALTH OF THE BACK AND SPINE.

CONTRA-INDICATIONS

PEOPLE SUFFERING FROM PEPTIC ULCER, HERNIA, INTESTINAL TUBERCULOSIS OR HYPERTHYTHYROIDISM SHOUND NOT PRACTICE THIS ASANA WITHOUT THE GUIDANCE OF A CONPETENT TEACHER.

BENEFITS

THIS ASANA IMPROVES AND DEEPENS BREATHING. IT CAN HELP TO REMOVE BACKACHE AND KEEP THE SPINE SUPPLE AND HEALTHY. IT TONES THE OVARIES AND UTERNUS, AND HELPS IN MENSTRUAL AND APPETITE, ALLEVIATES CONSTIPATION AND IS BENEFICIAL ALL THE ABDOMINAL ORGANS, ESPECIALLY THE LIVER AND KIDNEYS.

NOTES

THIS IS POSITION 7 IN SURYA NAMASKAR AND POSITION 8 IN CHANDRA NAMASKAR.

TIRYAKA BHUJANGASANA

LIE FLAT ON THE STOMACH WITH THE LEGS SEPARATED ABOUT HALF A METRE.
THE TOES SHOULD BE TUCKED UNDER AND THE HEELS RAISED SO THAT THE FOOT RESTS ON THE BALL OF THE FOOT.
PLACE THE PALMS OF THE HANDS FLAT ON THE FLOOR, BELOW AND SLIGHTLY TO THE SIDE OF THE SHOULDERS.
THE FINGERS SHOULD BE TOGETHER AND POINTING FORWARD.
THE ARMS SHOULD BE POSITIONED SO THAT THE ELBOW POINT BACKWARD AND ARE CLOSE TO THE SIDES OF THE BODY.
REST THE FOREHEAD ON THE FLOOR AND CLOSE THE EYES.
RELAX THE WHOLE BODY, ESPECIALLY THE LOWER BACK SLOWLY RAISE THE HEAD, NECK AND SHOULDERS.
STRAIGHTENING THE ELBOWS, RAISE THE TRUNK AS HIGH AS COMFORTABLE.
USE THE BACK MUSCLES MORE THAN THE ARMS MUSCLES.
THE HEAD SHOULD BE FACING FORWARD, INSTEAD OF BENDING BACKWARD AS IN BHUJANGASANA.
TWIST THE HEAD AND UPPER PORTION OF THE TRUNK, AND LOOK OVER THE LEFT SHOULDER.
GAZE AT THE HEEL OF THE RIGHT FOOT.
IN THE FINAL POSITION, THE ARMS REMAIN STRAIGHT OR SLIGHTLY BEND AS THE SHOULDERS AND TRUNK ARE TWISTED.
RELAX THE BACK AND KEEP THE NAVEL CLOSE TO THE FLOOR.
STAY IN THE FINAL POSITION FOR A FEW SECONDS.
FACE FORWARD AGAIN AND REPEAT THE TWIST ON THE OTHER SIDE WITHOUT LOWERING THE TRUNK.
RETURN TO THE CENTRE AND LOWER THE BODY TO THE FLOOR.
THIS IS ONE ROUND. PRACTICE 3 TO 5 ROUNDS.

BREATHING

INHALE WHILE RAISING THE TORSO.

EXHALE WHILE TWISTING TO THE SIDE, INHALE TO CENTRE, EXHALE TO THE OTHER SIDE AND AGAIN INHALE TO CENTRE.

EXHALE WHILE LOWERING THE TORSO TO THE FLOOR.

AWARENESS

PHYSICAL - ON THE STRETCH OF THE MUSCLES OF THE BACK AND INTESTINES, AND THE DIAGONAL STRETCH OF THE ABDOMEN.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

BENEFITS

AS FOR BHUJANGASANA, WITH INCREASED INFLUENCED ON THE ARMS AND THE INTESTINES.

NOTES

THIS ASANA IS PERFORMED AS PART OF THE SHANKHAPRAKSHALANA SERIES.

SARPASANA

LIE FLAT ON THE STOMACH WITH THE LEGS STRAIGHT AND THE FEET TOGETHER.
INTERLOCK THE FINGERS AND PLACE THE HANDS ON TOP OF THE BUTTOCKS.
PLACE THE CHIN ON THE FLOOR.
THIS IS THE STARTING POSITION.
USING THE LOWER BACK MUSCLES, RAISE THE CHEST AS FAS AS POSSIBLE FROM THE FLOOR.
PUSH THE HANDS FURTHER BACK AND RAISE THE ARMS AS HIGH AS IS COMFORTABLE.
IMAGINE THE ARMS ARE BEING PULLED FROM BEHIND.
RAISE THE BODY AS HIGH AS POSSIBLE WITHOUT STRAINING.
SQUEEZE THE SHOULDER BLADES TOGETHER AND LOOK FORWARD.
HOLD FOR AS LONG AS IS COMFORTABLE.
SLOWLY RETURN TO THE STARTING POSITION AND RELAX TIME WHOLE BODY.
TURN THE HEAD TO ONE SIDE.
THIS IS ONE ROUND.
PRACTICE UP TO 5 ROUNDS.

BREATHING

INHALE DEEPLY AND SLOWLY IN THE STARTING POSITION PRIOR TO RAISING.

RETAIN WHILE RAISING AND IN THE FINAL POSITION.

EXHALE WHILE LOWERING.

AWARENESS

PHYSICAL - ON THE UNIFORM CONTRACTION OF THE SPINAL MUSCLES AND ARMS.

SPIRITUAL - ON ANAHATA CHAKRA.

SEQUENCE

A GOOD PREPARATORY POSE FOR BHUJANGASANA.

CONTRA-INDICATIONS

PEOPLE SUFFERING FROM PEPTIC ULCERS, HERNIA, INTESTINAL TUBERVULOSIS OR HYERTHYROIDISM SHOULD NOT PRACTICE THIS ASANA WITHOUT THE GUIDANCE OF A COMPETENT TEACHER.

PEOPLE WITH HEART CONDITIONS AND HIGH BLOOD PRESSURE SHOULD NOT PERFORM THIS ASANA.

BENEFITS

BASICALLY THE SAME BENEFITS AS FOR BHUJANGASANA, IN ADDITION SARPASANA HELPS TO CORRECT THE POSTURE, PARTICULARLY ROUNDED SHOULDERS, AND HAS A PROFOUND STRENGTHENING EFFECT ON THE BACK MUSCLES.

ARDHA SHALABHASANA

LIE FLAT ON THE STOMACH WITH THE HANDS UNDER THE THIGHS, PALMS DOWNWARDS OR HANDS CLENCHED.
KEEP BOTH THE LEGS STRAIGHT THROUGHOUT THE PRACTICE.
PLACE THE CHIN ON THE FLOOR, SLIGHTLY STRETCHED FORWARD, TO GIVE THE BEST POSSIBLE STRETCH TO THE NECK MUSCLES AND NERVES.
USING THE BACK MUSCLES, RAISE THE LEFT LEG AS HIGH AS POSSIBLE, KEEPING THE OTHER LEG STRAIGHT, RELAXED AND IN CONTACT WITH THE FLOOR.
RETAIN THE POSITION FOR AS LONG AS IS POSSIBLE WITHOUT STRAIN.
DO NOT TILT OR TWIST THE PELVIS.
LOWER THE LEG TO THE FLOOR.
REPEAT THE SAME MOVEMENT WITH THE RIGHT LEG.
THIS IS ONE ROUND.

BREATHING

INHALE IN THE STARTING POSITION.

RETAIN THE BREATH INSIDE WHILE RAISING THE LEG AND IN THE FINAL POSITION.

EXHALE WHILE LOWERING THE LEG TO THE STARTING POSITION.

DURATION

UP TO 5 ROUNDS WHEN PERFORMED DYNAMICALLY. UP TO 3 ROUNDS WHEN PERFORMED STATICALLY.

AWARENESS

PHYSICAL - ON THE LOWER BACK, ABDOMEN AND HEART, AND ON SYNCHRONIZING THE BREATH WITH THE MOVEMENT.

SPIRITUAL - ON SWADHISHTHANA CHAKRA.

BENEFITS

ARDHA SHALABHASANA IS AN EXCELLENT ASANA FOR THE BACK AND PELVIC ORGANS. IT CAN RELEASE TENSION IN THE PELVIC AREA.

PRACTICE NOTES

THE LEFT LEG SHOULD BE RAISED FIRST SO THAT PRESSURE IS APPLIED ON THE RIGHT SIDE OF THE ABDOMEN TO MASSAGE THE ASCENDING COLON OF THE LARGE INTESTINE, FOLLOWING THE DIRECTION OF INTESTINAL PERISTALSIS.

VARIATION

LIE ON THE STOMACH WITH THE LEGS AND FEET TOGETHER AND THE FOREHEAD TOUCHING THE FLOOR.
STRETCH BOTHA RMS ABOVE THE HEAD IN ADVASANA.
PLACE THE CHIN ON THE FLOOR.
KEEP THE ARMS AND LEGS STRAIGHT THROUGHOUT THE PRACTICE.
SIMULTANEOUSLY, RAISE THE LEFT LEG, THE HEAD AND RIGHT ARM AS HIGH AS POSSIBLE .
THE LEFT LEG SHOULD BE STRETCHED BACKWARDS AND THE RIGHT ARMS STRETCHED FORWARD AS THEY ARE RAISED.
RETAIN THE POSITION FOR AS LONG AS POSSIBLE WITHOUT STRAINING.
LOWER THE LEG, HEAD AND ARM TO THE STARTING POSITION.
RELAX IN ADVASANA, ALLOWING THE RESPIRATION TO RETURN TO NROMAL.
REPEAT THE SAME MOVEMENT WITH RIGHT LEG AND LEFT ARM.
THIS IS ONE ROUND.
PRACTICE UP TO 5 ROUNDS.

BREATHING

INHALE WHILE RAISING THE LEG. ARMS AND HEAD.

RETAIN WHILE HOLDING THE POSITION.

EXHALE WHILE LOWERING THE LEG, ARM AND HEAD TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON SYNCHRONIZING THE BREATH WITH THE MOVEMENT AND ON THE DIAGONAL STRETCH THROUGH THE BODY FROM THE TIP OS THE TOES OF THE RAISED LEG TO THE FINGERTIPS OF THE OPPOSTIE HANDS.

SPIRITUAL - ON SWADHISHTHANA CHAKRA.

BENEFITS

THIS VARIATION IS BENEFICIAL FOR BEGINNERS WITH WEAK AND STIFF BACK AS IF HELPS TO TONE THE BACK MUSCLES AND STIMULATE THE NERVES, PARTICULARLY IN THE LOWER BACK, WHILE SIMULTANESOULY GIVING A STRONG DIAGONAL STRETCH TO THE BODY. IT DEVELOPS CONCENTRATION THROUGH AWARENESS OF COORDINATION OF MOVEMENT WITH BREATH.