HOW TO GET ENERGETIC BODY?

 

SHALABHASANA

• LIE FLAT ON THE STOMACH WITH THE LEGS AND FEET TOGETHER AND THE SOLES OF THE FEET UPPERMOST.
• THE ARMS MAY BE PLACED EITHER UNDER THE BODY OR BY THE SIDES, WITH THE PALMS DOWNWARD OR THE HANDS CLENCHED.
• STRETCH THE CHIN SLIGHTLY FORWARD AND REST IT ON THE FLOOR THROUGHOUT THE PRACTICE.
• CLOSE THE EYES AND RELAX THE BODY.
• THIS IS THE STARTING POSITION.
• SLOWLY RAISE THE LEGS AS HIGH AS POSSIBLE WITHOUT STRAINING, KEEPING THEM STRAIGHT AND TOGETHER.
• THE ELEVATION OF THE LEGS IN PRODUCED BY APPLYING PRESSURE WITH THE ARMS AGAINST THE FLLOR AND CONTRACTING THE LOWER BACK MUSCLES.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE WITHOUT STRAIN.
• SLOWLY LOWER THE LEGS TO THE FLOOR.
• THIS IS ONE ROUND.
• RETURN TO THE STARTING POSITION AND RELAX THE BODY WITH THE HEAD TURNED TO ONE SIDE.
• ALLOW THE RESPIRATION AND HEARBEAT TO RETURN TO NORMAL.

BREATHING

INHALE DEEPLY IN THE STARTING POSITON. RETAIN THE BREATH INSIDE WHILE RAISING THE LEGS AND HOLDING THE POSITION. EXHALE WHILE LOWERING THE LEGS. BEGINNERS MAY FIND IT HELPFUL TO INHALE WHILE RAISING THE LEGS.

ADVANCED PRACTITIONERS MAY EXHALE AFTER RETURNING 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 SYNCHORNIZING THE BREATH WITH THE MOVEMENT.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

SEQUENCE

MOST BENEFICIAL WHEN PERFORMED AFTER BHUJANGASANA AND BEFORE DHANURASANA.

INDICATIONS

SHALABHASANA REQUIRES A GREAT DEAL OF PHYSICAL EFFORT, SO IT SHOULD NOT BE PRACTICED BY PEOPLE WITH A WEAK HEART, CORONARY THROMBOSIS OR HIGH BLOOD PRESSURE. THOSE SUFFERING FROM PEPTIC ULCER, HERNIA, INTESTINAL TUBERCULOSIS AND OTHER SUCH CONDITIONS ARE ALSO ADVISED NOT TO PRACTICE THIS ASANA.

BENEFITS

SHALABHASANA STRENGTHENS THE LOWER BACK AND PELVIC ORGANS, AND PROVIDES RELIEF FROM BACKACHE, MILD SCIATICA AND SLIPPED DISC AS LONG AS THE CONDITION IS NOT SERIOUS. IT TONES AND BALANCES THE FUNCTIONING OF THE LIVER, STOMACH, BOWELS AND OTHER STOMACH BOWELS AND OTHER ABDOMINAL ORGANS, AND STIMULATES THE APPETITE. IT TIGHTENS THE MUSCLES OF THE BUTTOCKS AND CAUSES THE BODY TO DO VAJROLI MUDRA SPONTAENOUSLY.

VARIATION

LIE ON THE STOMACH WITH THE LEGS AND FEET TOGETHER AND THE FOREHEAD TOUCHING THE FLOOW. 

STRETCH BOTH ARMS ABOVE THE HEAD IN ADVASANA. PLACE THE CHIN ON THE FLOOR.

KEEP THE ARMS AND LEGS STRAIGHT THROUGHOUT THE PRACTICE. SIMULTANEOUSLY RAISE BOTH LEGS, THE HEAD AND BOTH ARMS AS HIGH AS IS COMFORTABLE.

RETAIN THE POSITION, BALANCING ON THE ABDOMINAL MUSCLES FOR AS LONG AS POSSIBLE WITHOUT STRAINING.

LOWER THE LEGS, HEAD AND ARMS TO THE STARTING POSITION. RELAX IN ADVASANA, ALLOWING THE RESPIRATION TO RETURN TO NORMAL. THIS IS ONE ROUND.

SARAL DHANURASANA

• LIE FLAT ON THE STOMACH WITH THE LEGS AND FEET TOGETHER, AND THE ARMS AND HANDS BESIDE THE BODY.
• BEND THE KNEES AND BRING THE HEELS CLOSE TO THE BUTTOCKS.
• GRASP THE ANKLES WITH THE HANDS.
• KEEP THE KNEES AND THIGHS FIRMLY ON THE FLOOR AND THE ARMS STRAIGHT THROUGHOUT THE PRACTICE.
• PLACE THE CHIN ON THE FLOOR.
• THIS IS THE STARTING POSITION.
• TENSE THE LEGS AND PUSH THE FEET BACKWARDS WHILE RAISING THE HEAD AND CHEST AS HIGH AS POSSIBLE FROM THE FLOOR WITHOUT STRAINING.
• USE THE BACKWARD MOVEMENT OF THE LEGS TO ASSIST THE RAISING OF THE BODY, ALLOWING THE BACK MUSCLES TO REMAIN PASSIVE.
• IN THE FINAL POSITION THE HEAD IS TILTED BACK.
• HOLD THE FINAL POSIION FOR AS LONG AS IS COMFORTABLE.
• SLOWLY LOWER THE CHEST AND HEAD TO THE GROUND BY RELEASING THE LEGS.
• RELAX IN THE PRONE POSITION UNTIL THE RESPIRATION RETURNS TO NORMAL.
• THIS IS ONE ROUND.
• PRACTICE UP TO 5 ROUNDS.

BREATHING

INHALE DEEPLY IN THE STARTING POSITION. RETAIN THE BREATH INSIDE WHILE RAISING THE BODY. BREATHE DEEPLY AND SLOWLY IN THE FINAL POSITION. EXHALE WHILE RETURNING TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON THE ABDOMINAL OR BACK REGION OR ON DEEP BREATHING IN THE FINAL POSITION.

SPIRITUAL - ON VISHUDDHI CHAKRA.

SEQUENCE

THIS IS A GOOD PREPARATORY ASANA FOR BEGINNERS AND ALSO FOR THOSE WITH STIFF BACKS WHO ARE UNABLE TO PERFORMS DHANURASANA.

BENEFITS

 

 

THE SAME BENEFITS AS FOR DHANURASANA, BUT AT DECREASED LEVELS. THIS POSTURE IS USEFUL FOR LOWER BACK PAIN DUE TO SLIPPED DISC OR CERVICAL SPONDYLITIS WHEN IT CAN BE PERFORMED WITHOUT DISCOMFORT. IT TONES THE HEART AND LUNGS, AND IS BENEFICIAL FOR RESPIRATORY DISORDERS. IT HELPS TO IMROVE THE POSTURE.

DHANURASANA

• LIE FLAT ON STOMACH WITH THE LEGS AND FEET TOGETHER, AND THE ARMS AND HANDS BESIDE THE BODY.
• BEND THE KNEES AND BRING THE HEELS CLOSE TO THE BUTTOCKS .
• CLASP THE HANDS AROUND THE ANKLES.
• PLACE THE CHIN ON THE FLOOR.
• THIS IS THE STARTING POSITION.
• TENSE THE LEG MUSCLES AND PUSH THE FEET AWAY FROM THE BODY.
• ARCH THE BACK, LIFTING THE THIGHS, CHEST AND HEAD TOGETHER.
• KEEP THE ARMS STRAIGHT.
• IN THE FINAL POSITION THE HEAD IS TILTED BACK AND THE ABDOMEN SUPPORTS THE ENTIRE BODY ON THE FLOOR.
• THE ONLY MUSCULAR CONTRACTION IS IN THE LEGS, THE BACK AND ARMS REMAIN RELAXED.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE AND THEN, SLOWLY RELAXINGTHE LEG MUSCLES, LOWER THE LEGS, CHEST AND HEAD TO THE STARTING POSITION.
• RELEASE THE POSE THE RELAX IN THE PRONE POSITION UNTIL THE RESPIRATION RETURNS TO NORMAL.
• THIS IS ONE ROUND.
• PRACTICE 3 OR UP TO 5 ROUNDS.

BREATHING

INHALE DEEPLY IN THE STARTING POSITION. RETAIN THE BREATH WHILE RAISING THE BODY. RETAIN THE BREATH INSIDE IN THE FINAL POSITION OR PRACTICE SLOW, DEEP BREATHING SO THAT THE BODY ROCKS GENTLY IN UNISON WITH THE BREATH. EXHALE WHILE RETURNING TO THE PRONE POSITION.

AWARENESS

PHYSICAL - ON THE ABDOMINAL REGION, THE BACK, OR THE RHYTHMIC EXPANSION, AND CONTRACTION OF THE ABDOMEN TO THE SLOW, DEEP BREATHING.

SPIRITUAL - ON MANIPURA OR AJNA CHAKRA.

SEQUENCE

DHANURASANA IS IDEALLY PRACTICED AFTER BHUJANGASANA AND SHALABHASANA AND SHOULD BE PRACTICED UNTIL AT LEAST THREE OR FOUR HOURS AFTER A MEAL.

INDICATION

PEOPLE WHO SUFFER FROM A WEAK HEART, HIGH BLOOD PRESSURE, HERNIA, COLITIS, PEPTIC OR DUODENAL ULCERS SHOULD NOT ATTEPT THIS PRACTICE. THIS ASANA SHOULD NOT BE PRACTICED BEFORE SLEEP AT NIGHT AS IT STIMULATES THE ADRENAL GLANDS AND THE SYMPATHETIC NERVOUS SYSTEM.

BENEFITS

THE ENTIRE ALIMENTARY CANAL IS RECONDITIONED BY THIS ASANA. THE LIVER, ABDOMINAL ORGANS AND MUSCLES ARE MASSAGED. THE PANCREAS AND ADRENAL GLANDS ARE TONED, BALANCING THEIR SECRETIONS. THE KIDNEYS ARE MASSAGED AND EXCESS WEIGHT IS REDUCED AROUND THE ABDOMINAL AREA.

IT IS USED FOR THE MANANGEMENT OF DIABETES AND MENSTRUAL DISORDERS. IT IMPROVES BLOOD CIRCULATION GENERALLY. THE SPINAL COLUMN IS REALIGNED AND THE LIGAMENTS, MUSCLES AND NERVES ARE ACTIVATED, REMOVING STIFFNESS. IT HELPS TO CORRECT HUNCHING OF THE UPPER BACK. IT STRENGTHENS LEG MUSCLES. ESPECIALLY THE THIGHS.

DHANURASANA IS USEFUL FOR FREEING NERVOUS ENERGY IN THE CERVICAL AND THORAIC AREA, GENERALLY IMPROVING RESPIRATION.

KANDHARASANA

• LIE FLAT ON THE BACK.
• BEND THE KNEES, PLACING THE SOLES OF THE FEET FLAT ON THE FLOOR WITH THE HEELS TOUCHING THE BUTTOCKS.
• THE FEET AND KNEES MAY BE HIP WIDTH APART.
• GRASP THE ANKLES WITH THE HANDS.
• THIS IS THE STARTING POSITION.
• RAISE THE BUTTOCKS AND ARCH THE BACK UPWARD.
• RAISE THE CHEST AND NAVEL AS HIGH AS POSSIBLE WITHOUT STRAINING, PUSHING THE CHEST UP TOWARDS THE CHIN AND HEAD, BUT WITHOUT MOVING THE POSITION OF THE FEET OR SHOULDERS.
• KEEP THE FEET FLAT ON THE FLOOR.
• IN THE FINAL POSITION, THE BODY IS SUPPORTED BY THE HEAD, NECK, SHOULDERS AND ARMS AND FLOOR.
• HOLD THE POSE FOR AS LONG AS IS COMFORTABLE AND THEN LOWER THE BODY TO THE STARTING  POSITION.
• RELEASE THE ANKLES AND RELAX WITH THE LEGS OUTSTRETCHED.
• PRACTICE 5 TO 10 ROUNDS.

BREATHING

INHALE DEEPLY IN THE STARTING POSITION. RETAIN THE BREATH INSIDE WHILE RAISING AND HOLDING THE FINAL POSITION. ALTERNATIVELY, BREATHE SLOWLY AND DEEPLY IN THE FINAL POSITION. EXHALE WHILE LOWERING TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON THE MOVEMENT, THE ABDOMINAL REGION, THYROID GLAND OR ACCENTURATION OF FLEXION OF THE BACK. 

SPIRITUAL - ON VISHUDDHI OR ANAHATA CHAKRA.

SEQUENCE

PERFORM BEFORE OR AFTER A FORWARD BENDING ASANA. IT IS A GOOD PREPARATORY POSE FOR CHAKRASANA.

INDICATION

 

 

PEOPLE SUFFERING FROM PEPTIC OR DUODENAL ULCERS, OR ABDOMINAL HERNIA SHOULD NOT PRACTICE KANDHARASANA. IT IS GENERALLY RECOMMENDED THAT WOMEN IN THE ADVANSED STAGES OF PREGNANCY SHOULD NOT RAISE THE BUTTOCKS MORE THAN 15 CM WHEN PRACTISING THIS POSE.

BENEFITS

THIS ASANA MAY BE UTILIZED TO REALIGN THE SPINE, ELIMINATING ROUNDED SHOULDERS AND RELIEVING BACKACHE. IT MASSAGES AND STRETCHES THE COLON AND ABDOMINAL ORGANS. IMPROVING DIGESTION. IT TONES THE FEMALE REPRODUCTIVE IMPROVING DIGESTION. IT TONES THE FEMALE REPRODUCTIVE ORGANS AND IS USEFUL FOR WOMEN WHO HAVE A TENDENCY TO MISCARRY, FOR THE MANAGEMENT OF MENSTRUAL DISORDERS, PROLAPSE, ASTHMA, AND VARIOUS BRONCHIAL AND THYROID CONDITIONS.

ARDHA CHANDRASANA

• PRACTICE ASHWA SANCHALANASANA.
• IN THE FINAL POSITION MAINTAIN THE BALANCE AND RAISE THE HANDS, BRINGING THE PALMS TOGETHER IN FRONT OF THE CHEST IN PRAYER POSITION.
• KEEPING THE PALMS TOGETHER, RAISE THE ARMS UP OVER THE HEAD.
• ARCH THE HEAD AND UPPER TRUNK AS FAR BACK AS COMFORTABLE WITHOUT STRAINING.
• THERE SHOULD BE A GENTLE CURVE FROM THE TIPS OF THE FINGERS TO THE TOES OF THE RIGHT LEG, RESEMBLING A CRESCENT MOON.
• BALANCE IN THE FINAL POSTURE.
• TO RELEASE, LOWER THE HANDS BACK TO PRAYER POSITION THEN SMOOTHLY TO THE FLOOR, AND LOOK FORWARD, RETURNING TO ASHWASANCHALANASANA.
• RELEASING ASHWASANCHALASANA AND RETURN TO ITS STARTING POSITION.
• THIS IS ONE ROUND.
• CONTINUE WITH THE FORWARD AND BACKWARD LUNGES ON THIS SIDE.
• BEFORE PRACTISING AN EQUAL NUMBER OF ROUNDS ON THE OTHER SIDE, RELAX IN VAJRASANA ( AS FOR ASHWA SANCHALANASANA)
• PRACTICE 5 TO 10 ROUNDS.

BREATHING

EXHALE WHILE MOVING SLOWLY FORWARD INTO ASHWA SANCHALANASANA. 

INHALE RAISING THE ARMS INTO ARDHA CHANDRASANA.

HOLD FOR A FEW SECONDS WHILE MAINTAINING THE BALANCE.

EXHALE LOWERING THE ARMS.

INHALE RELEASING ASHWA SANCHALANASANA.

AWARENESS

PHYSICAL - ON THE SMOOTH CONTROLLED MOVEMENT, THE DEEP STRETCH FROM THE FEET TO FINGER TIPS AND THE FEELING OF SPACIOUSNESS INDUCED BY OPENING UP THE CHEST AND THROAT REGIONS, ON THE BALANCE AND SYBCHRONIZING THE MOVEMENT WITH THE BREATH.

SPIRITUAL - ON VISHUDDHI CHAKRA.

SEQUENCE

AFTER OR BEFORE A FORWARD BENDING POSTURE. 

INDICATIONS

NOT FOR PEOPLE WITH INJURED KNEES, ANKLES OR BACK INJURIES.

BENEFITS

 

 

AS FOR ASHWA SANCHALANASANA. THIS ASANA ALSO LIMBERS AND STRENGTHENS THE ENTIRE SKELETAL STRUCTURE. IT GIVES A GOOD STRETCH TO THE NECK, SHOULDERS, BACK AND CHEST, RELEASING FEELINGS OF CONGESTION. IT IMPROVES THE SENSE OF BALANCE.

NOTES

THE ADDITION OF THIS KEY POSTURE CHANGES SURYA NAMASKARA TO CHANDRA NAMASKARA.

UTTHAN PRISTHASANA

• LIE ON THE STOMACH WITH THE ARMS CROSSED UNDER THE CHEST, THE HANDS HOLDING THE UPPER ARMS.
• SEPARATE THE LEGS SLIGHTLY AND KEEP THE FEET FLAT.
• RAISE THE HEAD SO THAT THE FACE LOOKS FORWARD.
• THIS IS THE STARTING POSITION.
• THE ELBOWS SHOULD NOT MOVE DURING THE PRACTICE.
• RAISE THE TRUNK AND BUTTOCKS SO THAT THE BODY IS SUPPORTED BY THE KNEES AND ELBOWS, AS IN THE FIRST DIAGRAM.
• STRETCH THE TORSO BACK, PLACING THE CHIN AND CHEST ON, OR AS CLOSE AS POSSIBLE TO, THE FLOOR BEHIND THE FOREARMS.
• RETURN TO THE RAISED POSITION AND THEN TO THE STARTING POSITION.
• THIS IS ONE ROUND.

BREATHING

INHALE WHILE RAISING THE TRUNK, EXHALE INTO THE STRETCH. BREATHE NORMALLY WHILE HOLDING THE POSITION. INHALE COMING UP ON TO THE KNEES AND ELBOWS. EXHALE WHILE LOWERING THE BODY BACK TO THE GROUND. 

DURATION

UP TO 10 ROUNDS IF PRACTISING DYNAMICALLY, LESS OF HOLDING THE STRETCH FOR A COMFORTABLE LENGTH OF TIME.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE UPPER ARMS, SHOULDERS, CHEST AND BACK, ESPECIALLY THE REGION BETWEEN THE SHOULDERS BLADES, ON SYNCHRONIZING THE MOVEMENT WITH THE BREATH.

SPIRITUAL - ON SWADHISTANA, MANIPURA AND ANAHATA CHAKRA.

SEQUENCE

PERFORM AFTER A FORWARD BENDING ASANA SUCH AS PASCHIMOTTANASANA. IT IS A GOOD PREPARATION FOR THE ASHTANGA NAMASKARA POSITION OF SURYA NAMASKARA.

BENEFITS

 

 

THIS ASANA EXERCISES AND STRENGTHENS THE CHEST AND DIAPHRAGM. IT TONES THE ENTIRE BACK AND GIVES EFFECTS. IT IS EXCELLENT OF INVERTED ASANAS WITH LESS RISK OF SIDE EFFECTS. IT IS EXCELLENT FOR RELIEVING TIGHTNESS BETWEEN THE SHOULDER BLADES. WHEN HELD FOR SOME TIME, IT HELPS TO RELIEIVE CONSTIPATION AND PILES.

SETU ASANA

• SIT WITH THE LEGS STRETCHED FORWARD.
• PLACE THE PALMS ON THE FLOOR ON EITHER SIDE OF THE BODY, ABOUT 30 CM BEHIND THE BUTTOCKS.
• THE ELBOWS SHOULD BE STRAIGHT, THE FINGERS POINTING BACK AND THE TRUNK SLIGHTLY RECLINED.
• THIS IS THE STARTING POSITION.
• RAISE THE BUTTOCKS AND LIFT THE BODY UPWARD.
• LET THE HEAD HANG BACK AND DOWN.
• TRY TO PLACE THE SOLES OF THE FEET FLAT ON THE GROUND.
• KEEP THE ARMS AND LEGS STRAIGHT.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• LOWER THE BUTTOCKS TO THE FLOOR.
• THIS IS ONE ROUND.
• PRACTICE UP TO 5 TIMES.

BREATHING

INHALE IN THE STARTING POSITION. RETAIN THE BREATH INSIDE WHILE RAISING THE BODY AND HOLDING THE FINAL POSITION. 

EXHALE WHILE LOWERING TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON THE WRISTS, ARMS, BACK AND ABDOMEN.

SPIRITUAL - ON MANIPURA CHAKRA.

SEQUENCE

AS A PRELIMINARY PRACTICE TO CHAKRASANA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY THOSE WITH HIGH BLOOD PRESSURE, HEART DISEASES, CERVICAL SPONDYLOSIS, HERNIA, STOMACH ULCERS OR WEAL WRISTS.

BENEFITS

 

 

 

THIS ASANA HAS SIMILAR BENEFITS TO CHAKRASANA. IT IS GENERALLY STRENGTHENING FOR SHOULDERS, TO CHAKRASANA. IT IS GENERALLY STRENGTHENING FOR SHOULDRS, THIGHS AND WRISTS, AND ALSO TONES THE LUMAR REGION OF THE SPINE AND THE ACHILLES TENDONS.