HOW TO RELIEVE FROM BODY STIFFNESS ? (STANDING ASANAS)

STANDING ASANAS

THE SERIES OF ASANAS HAS A STRETCHING AND STRENGTHENING EFFECT ON THE BACK, SHOULDERS AND LEG MUSCLES. THEY ARE PARTICULARLY USEFUL FOR THOSE WHO SPEND A LOT OF TIME SITTING DOWN OR WHO HAVE STIFFNESS OR PAIN IN THE BACK. THEY IMPROVE POSTURE, BALANCE AND MUSCULAR COORDINATION. THEY ALSO STRENGTHEN THE MUSCLES USED TO KEEP THE BACK STRAIGHT DURING MEDITATION AND INCREASE OXYGENATION AND LUNG CAPACITY. THOSE WHO SUFFER FROM SCIATICA OR SLIPPED DISC MAY PRACTICE BANDHA HASTA UTTHANASANA, AKARNA DHANURASANA AND TADASANA, BUT SHOULD NOT PRACTICE ANY OF THE OTHER STANDING ASANAS EXCEPT UNDER THE GUIDANCE OF A COMPETENT TEACHER. CAREFULLY OBSERVE THE SPECIFIC CONTRA-INDICATIONS FOR EACH PRACTICE.

RIGHT-HANDED PEOPLE WILL FIND THESE ASANAS ARE EASILY LEARNED WITH THE RIGHT LEADING. THEY SHOULD THEN BE PRACTICED WITH THE LEFT SIDE LEADING TO COUNTERBALANCE THE EFFECT OF HABITUAL BEHAVIOUR PATTERNS.

BANDHA HASTA UTTHANASANA

PRACTICE

STAND ERECT WITH THE FEET TOGETHER AND THE ARMS BY THE SIDES.
RELAX THE WHOLE BODY AND BALANCE THE BODY WEIGHT EQUALLY ON BOTH FEET.
CROSS THE WRISTS IN FRONT OF THE BODY.
SLOWLY RAISE THE ARMS ABOVE THE HEAD, KEEPING THE WRISTS CROSSED, AND AT THE SAME TIME BEND THE HEAD SLIGHTLY BACKWARD AND LOOK UP AT THE HANDS.
SPREAD TEH ARMS OUT TO THE SIDES SO THAT THEY FROM A STRAIGHT LINE AT SHOULDER LEVEL.
HOLD THE POSITION, THEN REVERSE THE MOVEMENT, RE-CROSSING THE WRISTS ABOVE THE HEAD.
LOWER THE ARMS STRAIGHT DOWN SO THAT THEY ARE ONCE AGAIN IN THE STARTING POSITION, AND LOOK FORWARD.
REPEAT THE PROCESS 10 TIMES.

BREATHING

FOR BEGINNERS - INHALE RAISING THE ARMS, EXHALE WHILE SPREADING THEM OUT TO THE SIDES, INHALE WHILE RE-CROSSING THE WRISTS ABOVE THE HEAD, AND EXHALE WHILE LOWERING THE ARMS.

FOR MORE EXPERIENCED PRACTITIONER - INHALE WHILE RAISING THE ARMS AND INHALE MORE DEEPLY WHILE SPREADING THEM OUT TO THE SIDES. EXHALE WHILE RE-CROSSING THE WRISTS ABOVE THE HEAD AND EXHALE MORE DEEPLY WHILE LOWERING THE ARMS.

AWARENESS

ON THE STRETCH IN THE ARMS AND SHOULDERS, THE EXPANSION OF THE LUNGS, AND ON THE BREATH SYNCHRONIZED WITH THE MOVEMENT.

BENEFITS

THIS ASANA RECTIFIES ROUND SHOULDERS AND REMOVES STIFFNESS FROM THE SHOULDERS AND UPPER BACK. THE DEEP, SYNCHRONIZED BREATHS IMPROVES BREATHING CAPACITY. THIS ASANA ALSO INFLUENCES THE HEART AND IMPROVES BLOOD CIRCULATION. THE WHOLE BODY, ESPECIALLY THE BRAIN, RECEIVES AN EXTRA SUPPLY OF OXYGEN.

AKARNA DHANURASANA

PRACTICE

STAND ERECT WITH THE FEET SHOULDER WIDTH APART AND THE ARMS A THE SIDES.
TAKE A SHORT STEP FORWARD WITH THE RIGHT LEG.
CLENCH THE RIGHT FIST AND RAISE THE ARM IN FRONT OF THE BODY SO THAT IT IS OVER THE RIGHT FOOT AND SLIGHTLY ABOVE EYE LEVEL.
CLENCH THE LEFT FIST AND BRING IT SLIGHTLY BEHIND THE RIGHT FIST.
GAZE OVER THE RIGHT FIST AS THOUGH HOLDING A BOW AND ARROW, AND FIX THE EYES ON AN IMAGINARY TARGET.
INHALE AND SLOWLY PULL THE LEFT FIST BACK TO THE LEFT EAR, TENSING BOTH ARMS AS IF DRAWING THE BOW.
THE HEAD SHOULD MOVE BACK SLIGHTLY WITH THIS MOTION SO THE NECK MUSCLES BECOME TAUT.
KEEP THE LEFT ELBOW UP AT SHOULDER LEVEL.
EXHALE AND RELEASE THE IMAGINARY ARROW.
RELAX THE NECK AND BRING THE LEFT FIST FORWARD TO THE RIGHT FIST.
PRACTICE 10 TIMES ON EACH SIDE.

BREATHING

INHALE WHILE PULLING BACK THE BOWSTRING. EXHALE WHILE RELEASING THE BOWSTRING AND BRINGING THE HAND FORWARD.

AWARENESS

ON THE TENSING OF THE ARMS, THE IMAGINARY TARGET, AND ON THE BREATH SYNCHRONIZED WITH THE MOVEMENT.

BENEFITS

THIS ASANA EXERCISES THE SHOULDERS AND ALSO USERS THE SHORT AND DEEP MUSCLES OF THE NECK AND SHOULDER BLADES. THESE MUSCLES ARE NOT OFTEN EXERCISED AND CAN HOLD A SIGNIFICANT AMOUNT OF POSTURAL AND SUBCONSCIOUS TENSION WHICH IS RESPONSIBLE FOR STIFFNESS AND PAIN. THE ALTERNATE TENSING AND RELAXING SMOOTHES OUT THE ENERGY FLOW AND RELAXES THE MUSCLES. THIS ASANA IS HELPFUL FOR PEOPLE WITH BAD POSTURE, CERVICAL SPONDYLITIS, WRITERS CRAMP AND SHOULDER OR ARM STIFFNESS.

TADASANA

PRACTICE

STAND WITH THE FEET TOGETHER OR ABOUT 10 CM APART, AND THE ARMS BY THE SIDES.
STEADY THE BODY AND DISTRIBUTE THE WEIGHT EQUALLY ON BOTH FEET.
RAISE THE ARMS OVER THE HEAD.
INTERLOCK THE FINGERS AND TURN THE PALMS UPWARD.
PLACE THE HANDS ON TOP OF THE HEAD.
FIX THE EYES AT A POINT ON THE WALL SLIGHTLY ABOVE THE LEVEL OF THE HEAD.
THE EYE SHOULD REMAIN FIXED ON THIS POINT THROUGHOUT THE PRACTICE.
INHALE AND STRETCH THE ARMS, SHOULDERS AND CHEST UPWARD.
RAISE THE HEELS, COMING UP ON TO THE TOES.
STRETCH THE WHOLE BODY FROM TOP TO BOTTOM, WITHOUT LOSING BALANCE OR MOVING THE FEET.
HOLD THE BREATH AND THE POSITION FOR A FEW SECONDS.
AT FIRST IT MAY BE DIFFICULT TO MAINTAIN OUT AND BRING THE HANDS TO THE TOP OF THE HEAD.
THIS IS ONE ROUND.
RELAX FOR A FEW SECONDS BEFORE PERFORMING THE NEX ROUND.
PRACTICE 10 ROUNDS.

BREATHING

INHALE WHILE RAISING THE ARSMS, RETAIN OR BREATHE NORMALLY IN THE STRETCH, AND EXHALE WHILE LOWERING THE ARMS.

AWARENESS

PHYSICAL - ON THE STRETCH OF THE WHOLE BODY FROM TOP OF BOTTOM, AND ON MAINTAINING BALANCE AND ON THE BREATH.

SPIRITUAL - INITIALLY ON MOOLADHARA CHAKRA TO PROVIDE STABILITY. ONCE BALANCE IS ACHIEVED, CHANG TO AJNA CHAKRA.

SEQUENCE

TADASANA CAN BE FOLLOWED BY ANY INVERTED ASANA.

BENEFITS

THIS ASANA DEVELOPS PHYSICAL AND MENTAL BALANCE. THE ENTIRE SPINE IS STRETCHED AND LOOSENED, HELPING TO CLEAR UP CONGESTION OF THE SPINAL NERVES AT THE POINTS WHERE THEY EMERGE FROM THE SPNAL COLUMN. IT HELPS TO INCREASE HEIGHT BY STRETCHING THE MUSCLES AND LIGAMENTS, ENABLING GROWING BONES TO GROW LONGER. TADASANA STRETCHES THE RECTUS ABDOMINAL MUSCLES AND THE INTESTINES, AND IS USEFUL DURING THE FIRST SIX MONTHS OF PREGNANCY TO KEEP THE ABDOMINAL MUSCLES AND NERVES TONED.

VARIATION 1

TADASANA MAY ALSO BE PERFORMED WHILE GAZING UP AT THE INTERLOCK FINGERS.
IT WILL BE SLIGHTLY MORE DIFFICULT TO MAINTAIN BALANCE IN THE FINAL POSITION.

VARIATION 2

STAND IN TADASANA WITH BOTH ARMS OVERHEAD.
WHILE BALANCING ON THE TOES, LIFT ONE LEG AND EXTEND IT EITHER FORWARD OR BACKWARD.
REPEAT WITH THE OTHER LEG.
PRACTICE 10 TIMES.

NOTES

THOSE PRACTITIONERS WHO HAVE MASTERED TADASANA WITH THE EYES OPEN MAY TRY IT WITH THE EYES CLOSED.

THIS IS OF THE ASANAS FOR SHANKHAPRAKSHALANA.

TIRYAKA TADASANA

PRACTICE

STAND WITH THE FEET MORE THAN SHOULDER WIDTH APART.
FIX THE GAZE ON A POINT DIRECTLY IN FRONT.
INTERLOCK THE FINGERS AND TURN THE PALMS OUTWARD.
RAISE THE ARMS OVER THE HEAD, STRETCHING UPWARDS.
BEND TO THE RIGHT SIDE FROM THE WAIST.
DO NOT BEND FORWARD OR BACKWARD OR TWIST THE TRUNK.
HOLD THE POSITION FOR A FEW SECONDS, THEN SLOWLY COME BACK TO THE UPRIGHT POSITION.
REPEAT ON THE LEFT SIDE.
THIS COMPLETES ONE ROUND.
PRACTICE 10 ROUNDS.
TO END THE PRACTICE, RETURN TO THE UPRIGHT POSITION, RELEASE THE HANDS, BRINGING THE ARMS DOWN TO THE SIDES.

BREATHING

INHALE RAISING THE ARMS, EXHALE WHILE BENDING TO THE SIDE, INHALE TO CENTRE.
EXHALE WHILE RELEASING THE POSTURE.

AWARENESS

PHYSICAL - ON KEEPING THE BALANCE AND THE STRETCH ALONG THE SIDE OF THE BODY.
ON KEEPING THE BODY AND HEAD FACING FORWARD WHILE BENDING TO THE SIDES WITHOUT TWISTING.
ON THE BREATH SYNCHRONIZED WITH THE MOVEMENT.

SPIRITUAL - ON MOOLADHARA OR MANIPURA CHAKRA.

BENEFITS

AS FOR TADASANA, BUT IT ESPECIALLY MASSAGES, LOOSENS AND EXERCISES THE SIDES OF THE WAIST. IT BALANCE THE RIGT AND LEFT GROUPS OF POSTURAL MUSCLES.

VARIATION

BALANCE ON THE TOES ON THIS PRACTICE.

NOTES

THIS IS ONE OF THE ASANAS FOR SHANKHAPRAKSHALANA.

KATI CHAKRASANA

PRACTICE

STAND WITH THE FEET ABOUT SHOULDER WIDTH APART AND THE ARMS BY THE SIDES.
RAISE THE ARMS TO SHOULDER LEVEL, THEN TWIST THE BODY TO THE RIGHT.
BRING THE LEFT HAND TO THE RIGHT SHOULDER AND WRAP THE RIGHT ARM AROUND THE BACK, BRINGING THE RIGHT HAND AROUND THE LEFT SIDE OF THE WAIST.
LOOK OVER THE RIGHT SHOULDER AS FAR AS IS COMFORTABLE.
KEEP THE BACK OF THE NECK STRAIGHT AND IMAGINE THE TOPOF THE SPINE IS THE FIXED POINT AND AROUND WHICH THE HEAD TURNS.
HOLD FOR TWO SECONDS, ACCENTUATE THE TWIST, GENTLY STRETCHING THE ABDOMEN.
RETURN TO THE STARTING POSITION.
REPEAT TO THE STARTING POSITION.
REPEAT ON THE OTHER SIDE TO COMPLETE ONE ROUND.
KEEP THE FEET FIRMLY ON THE GROUND WHILE TWISTING.
RELAX THE ARMS AND BACK AS MUCH AS POSSIBLE THROUGHOUT THE PRACTICE.
DO NOT STRAIN.
THE MOVEMENT SHOULD BE RELAXED AND SPONTANEOUS.
PERFORM THE ROTATION SMOOTHLY, WITHOUT JERKING OR STIFFNESS.
PRACTICE 5 TO 10 ROUNDS.

BREATHING

INHALE RAISING THE ARMS.
EXHALE TWISTING TO THE SIDE.
INHALE RETURNING TO THE CENTRE.
EXHALE WHILE RELEASING THE POSTURE.

AWARENESS

ON THE STRETCH OF THE ABDOMEN AND SPINAL MUSCLES, AND ON THE BREATHING SYNCHRONIZED WITH THE MOVEMENT.

BENEFITS

THIS ASANA TONES THE NECK, SHOULDERS, WAIST, BACK AND HIPS. IT IS USEFUL FOR CORRECTING BACK STIFFNESS AND POSTURAL PROBLEMS. THE RELAXATION AND TWISTING MOVEMENT INDUCES A FEELING OF LIGHTNESS AND MAY BE USED TO RELIEVE PHYSICAL AND MENTAL TENSION AT ANY TIME DURING THE DAY.

PRACTICE NOTES

THIS ASANA MAY BE PERFORMED IN A MORE DYNAMIC WAY BY SWINGING RHYTHMICALLY WITH ARMS, WITHOUT SYNCHRONIZING THE MOVEMENTS WITH THE BREATH.

THIS IS ONE OF THE ASANAS FOR SHANKHAPRAKSHALANA.

TIRYAKA KATI CHAKRASANA

PRACTICE

STAND ERECT WITH THE FEET ABOUT SHOULDER WIDTH APART.
INTERLOCK THE FINGERS IN FRONT OF THE BODY.
RAISE THE ARMS OVER THE HEAD AND ROTATE THE WRISTS, TURNING THE PALMS OUT.
BEND FORWARD FROM THE HIPS TO FORM A RIGHT ANGLE BETWEEN THE LEGS AND TRUNK.
WATCH THE BACK OF THE HANDS AND KEEP THE BACK STRAIGHT.
SLOWLY SWING THE ARMS AND TRUNK TO THE RIGHT AS FAR AS IS COMFORTABLE, THEN TO THE LEFT AND THEN BACK TO THE CENTRE.
RETURN TO THE UPRIGHT POSITION AND LOWER THE ARMS.
PRACTICE 5 TO 10 TIMES.

BREATHING

INHALE WHILE RAISING THE ARMS.
EXHALE WHILE BENDING FORWARD.
HOLD THE BREATH WHILE SINGING FROM SIDE TO SIDE.
INHALE WHILE RAISING THE TRUNK AND EXHALE WHILE LOWERING THE ARMS.

INDICATION

THIS ASANA IS QUITE STRENUOUS AND SHOULD NOT BE PRACTICED BY THOSE WITH BACK PROBLEMS, SLIPPED DISC OR SCIATICA.

BENEFITS

AS FOR KATI CHAKRASANA. THIS ASANA ALSO STRENGTHENS THE BACK MUSCLES, AND IMPROVES BALANCE AND COORDINATION.

VARIATION

AFTER TWISTING TO THE SIDE, BEND FROM THE HIPS TO FORM A RIGHT ANGLE, KEEPING THE LEGS STRAIGHT.

THE HEAD, NECK AND SPINE SHOULD BE IN ONE STRAIGHT LINE.

THE ELBOWS SHOULD BE LEVEL WITH THE SHOULDER.

STAY IN THE POSITION FOR UP TO 5 SECONDS.

RETURN TO THE UPRIGHT POSITION AND TWIST TO THE FRONT.

REPEAT ON THE OTHER SIDE.

BREATHING

INHALE WHILE RAISING THE FINGERS TO THE SHOULDER.
RETAIN THE BREATH INSIDE WHILE TWISTING.
EXHALE WHEN BENDING FORWARDS.
INHALE WHILE RAISING THE BODY TO THE UPRIGHT POSITION.
EXHALE WHILE LOWERING THE ARMS.

INDICATION

PEOPLEWITH STIFF BACKS OR BAKACHE SHOULD AVOID THIS ASANA.

BENEFITS

THIS ASANA STRETCHES THE SPINE, TONES THE BACK MUSCLES AND REDISTRIBUTES EXCESS WEIGHT FROM THE WAISTLINE.

UTTHANASANA

PRACTICE

STAND ERECT WITH THE FEET ABOUT ONE METRE APART.
TURN THE TOES OUT TO THE SIDES WHERE THEY REMAIN THROUGHOUT THE PRACTICE.
INTERLOCK THE FINGERS OF BOTH HANDS AND LET THEM HANG LOOSELY IN FRONT OF THE BODY.

STAGE 1

SLOWLY BEND THE KNEES AND LOWER THE BUTTOCKS ABOUT 20 CM. THE KNEES SHOULD BEND OUTWARD OVER THE TOES AND THE SPINE SHOULD BE STRAIGHT.

STAGE 2

BEND THE KNEES AND DESCEND ABOUT HALF A METRE. AGAIN RETURN TO THE UPRIGHT POSITION.

STAGE 3

BEND THE KNEES AND LOWER THE BUTTOCKS UNTIL THE HANDS ARE ABOUT 30 CM ABOVE THE FLOOR AND THEN RISE AGAIN.

STAGE 4

FINALLY, OVER THE BUTTOCKS UNTIL THE HANDS REST ON OR AS NEAR AS POSSIBLE TO THE FLOOR.

KEEP THE ARMS AND SHOULDER LOOSE AND AVOID BENDING FORWARD.

STAY IN THE FINAL POSITION FOR A FEW SECONDS. THEN RETURN TO THE UPRIGHT POSITION AND RELAX THE BODY.

SEQUENCE

BEGINNERS SHOULD PRACTICE ONLY 5 ROUNDS OF THOSE STAGES THEY CAN MANAGE COMFORTABLY. PRACTICE ALL THE STAGES ONE AFTER THE OTHER ONLY WHEN THERE IS NO STRAIN.

BREATHING

EXHALE WHILE LOWERING THE BODY.
INHALE WHILE RAISING THE BODY.

INDICATION

PEOPLE WITH KNEE PROBLEMS SHOULD PRACTICE ONLY THE INITIAL STAGES. DO NOT STRAIN. NOT TO BE PRACTICED BY WOMEN SUFFERING FROM PROLAPSE OF THE UTERUS.

DURING PREGNANCY PRACTICE ONLY THE FIRST 2 STAGES.

BENEFITS

THIS ASANA STRENGTHENS THE MUSCLES OF THE MIDDLE OF THE BACK, THE PELVIS, UTERUS, THIGHS, KNEES AND ANKLES.

DRUTA UTKATASANA

PRACTICE

STAND ERECT WITH BOTH THE FEET TOGETHER.
PLACE THE PALMS TOGETHER IN FRONT OF THE CHEST.
WHILE INHALING, RAISE AND STRAIGHTEN THE ARMS ABOVE THE HEAD.
WHILE EXHALING, SLOWLY LOWER THE BODY, BENDING THE KNEES.
KEEP THE FEET AND KNEES TOGETHER, AND THE ARMS STRIGHT THROUGHOUT THE PRACTICE.

STAGE 1

LOWER THE BODY DOWN ABOUT 30 CM.
STRAIGHTEN THE LEGS AND RETURN TO THE UPRIGHT POSITION.

STAGE 2

REPEAT THE PRACTICE, LOWERING THE BODY ABOUT HALF A METRE BEFORE RETURNING TO THE UPRIGHT POSITION.

STAGE 3

FINALLY, LOWER THE BODY UNTIL THE BUTTOCKS REST ON THE FLOOR. INHALE, RAISING TO THE UPRIGHT POSITION.

BREATHING

EXHALE WHILE LOWERING THE BODY.
INHALE WHILE RAISING THE BODY.

SEQUENCE

BEGINNERS SHOULD PRACTICE ONLY 5 ROUNDS OF THOSE STAGES THEY CAN MANAGE COMFORTABLY. PRACTICE ALL THE STAGES ONE AFTER THE OTHER ONLY WHEN THERE IS NO STRAIN.

INDICATION

NOT DURING PREGNANCY, OTHERWISE AS FOR UTTHANASANA.

BENEFITS

THE MUSCLES OF THE BACK AND LEGS ARE STRENGTHENED.

NOTES

THIS ASANA STRETCHES THE ANKLES, KNEES AND THIGHS. AT FIRST, THEREFORE, IT MAY BE NECESSARY TO COME ON TO THE TOES WHEN SQUATTING UNTIL THE ACHILLES TENDONS HAVE BECOME MORE FLEXIBLE.

SAMAKONASANA

PRACTICE

STAND WITH THE FEET TOGETHER AND THE ARMS BY THE SIDES.
RAISE THE ARMS STRAIGHT UP ABOVE THE HEAD.
BEND THE WRISTS SO THAT THE FINGERS ARE POINTING FORWARD.
ALLOW THE HANDS TO HANG LIMP.
ARCH THE BACK SLIGHTLY, PUSHING THE BUTTOCKS OUR A LITTLE.
SLOWLY BEND FORWARD AT THE HIPS, KEEPING THE LEGS STRAIGHT, UNTIL THE BACK IS HORIZONTAL AND FORMS A RIGHT ANGLE WITH THE LEGS.
KEEP THE HEAD, NECK AND SPINE IN A STRAIGHT LINE.
HOLD THE FINAL POSITION FOR UP TO 5 SECONDS.
SLOWLY RETURN TO THE UPRIGHT POSITION, WITH THE ARMS, HEAD AND BACK IN A STRAIGHT LINE.
LOWER THE ARMS.
PRACTICE 5 TO 10 ROUNDS.

BREATHING

INHALE WHILE RAISING THE ARMS ABOVE THE HEAD.
EXHALE WHILE BENDING FORWARD.
HOLD THE BREATH IN THE FINAL POSITION.
INHALE WHILE RAISING THE TRUNK.
EXHALE WHILE LOWERING THE ARMS.

AWARENESS

PHYSICAL - ON KEEPING THE SPINE STRAIGHT AND MAINTAINING BALANCE, AND ON SYNCHRONIZING THE MOVEMENT WITH BREATHE.

SPIRITUAL - ON ANAHATA CHAKRA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY THOSE SUFFERING FROM SCIATICAL. TO AVOID STRAIN, PEOPLE WITH BACKACHE SHOULD TAKE CARE TO BEND FROM THE HIPS AND NOT FROM THE WAIST.