HOW TO RELIEVE FROM WORK TENSION?

 

GREEVA SANCHALANA

PRACTICE

• SIT IN A CROSS-LEGGED POSE WITH THE HANDS RESTING ON THE KNEES IN JNANA OR CHIN MUDRA.
• CLOSE THE EYES.
• SLOWLY MOVE THE HEAD FORWARD AND TRY TO TOUCH THE CHIN TO THE CHEST.
• MOVE THE HEAD AS FAR BACK AS IS COMFORTABLE.
• DO NOT STRAIN.
• FEEL THE STRETCH OF THE MUSCLES IN THE FRONT AND BACK OF THE NECK, AND THE LOOSENING OF THE VERTEBRAE IN THE NECK.
• PRACTICE 10 TIMES.

BREATHING

INHALE ON THE BACKWARD MOVEMENT.

EXHALE ON THE FORWARD MOVEMENT.

STAGE 2

• REMAIN IN THE SAME POSITION, KEEPING THE EYES CLOSED.
• FACE DIRECTLY FORWARD.
• RELAX THE SHOULDERS.
• SLOWLY MOVE THE HEAD TO THE RIGHT, BRINGING THE RIGHT EAR CLOSE TO THE RIGHT SHOULDER WITHOUT RAISING THE SHOULDERS.
• MOVE THE HEAD TO THE LEFT SIDE AND BRING THE LEFT EAR CLOSE TO THE LEFT SHOULDER.
• DO NOT STRAIN, TOUCHING THE SHOULDER IS NOT NECESSARY.
• THIS IS ONE ROUND.
• PRACTICE 10 ROUNDS.

BREATHING

INHALE ON THE UPWARD MOVEMENT.

EXHALE ON THE DOWNWARD MOVEMENT.

AWARENESS

ON THE STRETCHING SENSATION OF THE MUSCLES IN THE SIDES OF THE NECK, AND THE BREATH.

STAGE 3

• REMAIN IN THE SAME SITTING POSITION.
• KEEP THE HEAD UPRIGHT AND THE EYES CLOSED.
• GENTLY TURN THE HEAD TO THE RIGHT SO THAT THE CHIN IS IN LINE WITH THE RIGHT SHOULDER.
• FEEL THE RELEASE OF TENSION IN THE NECK MUSCLES AND THE LOOSENING OF THE NECK JOINTS.
• SLOWLY TURN THE HEAD TO THE LEFT AS FAR AS IS COMFORTABLE.
• DO NOT STRAIN.
• PRACTICE 10 TIMES ON EACH SIDE.

BREATHING

INHALE WHILE TURNING TO THE FRONT.

EXHALE WHILE TURNING TO THE SIDE.

STAGE 4

• REMAIN IN THE SAME POSITION WITH THE EYES CLOSED.
• SLOWLY ROTATE THE HEAD DOWNWARD, TO THE RIGHT, BACKWARD AND THEN TO THE LEFT SIDE IN A RELAXED, SMOOTH, RHYTHMIC, CIRCULAR MOVEMENT.
• FEEL THE SHIFTING STRETCH AROUND THE NECK AND THE LOOSENING UP OF THE JOINTS AND MUSCLES OF THE NECK.
• PRACTICE 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.
• DO NOT STRAIN.
• IF DIZZINESS OCCURS, OPEN THE EYES AND DISCONTINUE THE PRACTICE FOR THAT DAY.
• AFTER THE PRACTICE, KEEP THE NECK STRAIGHT AND THE EYES CLOSED.
• BE AWARE OF THE SENSATIONS IN THE HEAD AND NECK.

BREATHING

INHALE AS THE HEAD MOVES UP.

EXHALE AS THE HEAD MOVES DOWN.

AWARENESS'

ON THE MOVEMENT AND THE BREATH.

INDICATION

THESE FOUR NECK MOVEMENTS SHOULD NOT BE PERFORMED BY ELDERLY PEOPLE AND THOSE SUFFERING FROM LOW BLOOD PRESSURE, HIGH BLOOD PRESSURE, VERTIGO OR EXTREME CERVICAL SPONDYLOSIS. 

EXPERT ADVICE SHOULD BE SOUGHT FOR ANY OF THESE PROBLEMS. EXPERT ADVICE SHOULD BE SOUGHT FOR ANY THESE PROBLEMS. CERVICAL SPONDYLOSIS PATIENTS SHOULD STRICTLY AVOID FORWARD BENDING OF THE NECK.

BENEFITS

ALL THE NERVOUS CONNECTING THE DIFFERENT ORGANS AND LIMBS OF THE BODY PASS THROUGH THE NECK. THEREFORE, THE MUSCLES OF THE NECK AND SHOULDERS ACCUMULATE TENSION, ESPECIALLY AFTER PROLONGED WORK AT A DESK. THESE ASANAS RELEASE TENSION, HEAVINESS AND STIFFNESS IN THE HEAD, NECK AND SHOULDER REGION.

CHANDRA NAMASKARA

SALUATIONS TO THE MOON

 

THE WORD CHANDRA MEANS "MOON". JUST AS THE MOON, HAVING NO LIGHT OF ITS OWN, REFLECTS THE LIGHT OF THE SUN, SO THE PRACTICE OF CHANDRA NAMASKARA REFLECTS THAT OF SURYA NAMASKARA. 

THE LUNAR ENERGY FLOWS WITHIN IDA NADI.IT HAS COOL, RELAXING AND CREATIVE QUALITIES. IDA IS THE INTROVERTED, FEMININE OR MENTAL FORCE WHICH IS RESPONSIBLE FOR CONSCIOUSNESS.

PREPARATION

IT IS ADVISABLE TO LEARN SURYA NAMASKARA BEFORE ATTEMPTING CHANDRA NAMASKARA AS THE POSTURES ARE THE SAME FOR BOTH, EXCEPT FOR ONE EXTRA POSE.

TIME OF PRACTICE

CHANDRA NAMASKARA IS BEST PRACTICE IN THE EVENING OR AT NIGHT, ESPECIALLY WHEN THE MOON IS VISIBLE, OR AT DAWN AT THE TIME OF THE FULL MOON. WHEN PRACTISING AT NIGHT, ENSURE THAT THE STOMACH IS EMPTY.

AWARENESS

BEFORE BEGINNING CHANDRA NAMASKARA, A FEW MOMENS SHOULD BE GIVEN TO PREPARE THE BODY AND MIND.

❤

STAND IN THE UPRIGHT POSITION WITH THE FEET TOGETHER, THE EYES CLOSED AND THE ARMS AT THE SIDES. THE WEIGHT OF THE BODY SHOULD BE EVENLY DISTRIBUTED ON BOTH FEET. OBSERVE ANY SPONTANEOUS MOVEMENT OF THE BODY AS IT RELAXES.

GRADUALY BECOME MORE AWARE OF THE NATURAL FLOW OF THE BREATH WITH EACH INHALATION AND EXHALATION. THEN INCLUDE AWARENESS OF THE MOVEMENT IN THE BODY WITH THE RHYTHM OF THE BREATH. RETAIN THIS AWARENESS FOR A FEW MOMENTS.

❤

SLOWLY WITHDRAW THE AWARENESS FROM THE BREATH AND BECOME AWARE OF BHRUMADHYA, THE SPACE BETWEEN THE EYEBROWS, WITHIN THIS SPACE, VISUALIZE THE FULL MOON IN A CLEAR NIGHT SKY, SHINING BRIGHTLY UPON THE WAVES OF THE OCEAN. THE FULL REFLECTION OF THE MOON PENETRATES THE DEEP WAVES AS THEY DANCE. SEE THE IMAGE CLEARLY AND DEVELOP AWARENESS OF ANY FEELINGS OR SENSATIONS THAT ARE CREATED IN THE MIND AND BODY.

SLOWLY LET THE VISUALIZATION FADE AND AGAIN BECOME AWARE OF THE WHOLE BODY IN THE STANDING POSITION.

ARDHA CHANDRASANA

PRACTICE

• WITH THE LEFT LEG EXTENDED BACK, MAINTAIN THE BALANCE IN THE FULL STRETCH OF ASHWA SANCHALASANA, RAISE THE HANDS AND STRETCH BOTH ARMS OVER THE HEAD, KEEPING THE ARMS SHOULDER WIDTH APART. ATCH THE BACK AND LOOK UP RAISING THE CHIN.
• THERE SHOULD BE A GENTLY CURVE FROM THE TIPS OF THE FINGERS TO THE TIPS OF THE TOES, RESEMBLING A CRESCENT MOON.
• HOLD THE POSE FOR A SHORT TIME.
• LOWER THE ARMS AND PLACE THE HANDS ON EACH SIDE OF THE FRONT FOOT AS IN POSITION 4.

BREATHING

INHALE DEEPLY WHILE RAISING THE ARMS, ARCHING THE BACK AND BENDING THE HEAD BACK.

RETAIN THE BREATH INSIDE WHILE HOLDING THE POSTURE FOR A FEW SECONDS.

START EXHALATION WHILE LOWERING THE ARMS.

AWARENESS 

PHYSICAL - ON THE SMOOTH CONTROLLED MOVEMENT AND BALANCE.

SPIRITUAL - ON VISHUDDHI CHAKRA.

 

CHANDRA MANTRAS

OM KAMESHVARYAI NAMAHA, SALUATIONS TO ONE WHO FULFILLS DESIRES.

OM BHAGAMALINYAI NAMAHA, SALUATIONS TO ONE WHO IS EVER COMPASSIONATE.

OM NITYAKLINNAYAI NAMAHA, SALUATIONS TO ONE WHO IS EVER COMPASSIONATE.

OM BHERUNDAYAI NAMAHA, SALUATIONS TO ONE WHO IS FEROCIOUS.

OM VAHNIVASINYAI NAMAHA, SALUATIONS TO ONE WHO RESIDES IN FIRE.

OM DUTYAI NAMAHA, SALUATIONS TO ONE WHOSE MESSENGER IS SHIVA.

DWI HASTA BHUJASANA

PRACTICE

• SQUAT WITH THE FEET ABOUT 45 CM APART.
• PLACE BOTH PALMS FLAT ON THE FLOOR BETWEEN THE FEET.
• FOCUS ON A FIXED POINT.
• BEGIN TRANSFERRING THE WEIGHT ON TO THE ARMS, AND ESPECIALLY ON TO THE RIGHT SIDE.
• TAKE THE LEFT FOOT OFF THE FLOOR AND, WRAPPING THE LEFT LEG AROUND THE OUTSIDE OF THE LEFT ARM, REST THE THIGH ON THE UPPER ARM.
• MAINTAIN THE BALANCE.
• TRANSFER THE WEIGHT OF THE BODY MORE EQUALLY ON TO BOTH ARMS AND, RAISING THE RIGHT FOOT, SLOWLY REST THE RIGHT LEG ON THE OUTSIDE OF THE RIGHT ARM ABOVE THE ELBOW.
• IN THE FINAL POSITION THE WHOLE BODY IS SUPPORTED BY THE ARMS AND HANDS.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• SLOWLY REVERSE THE ORDER OF MOVEMENTS AND RESUME THE STARTING POSITON.
• RELAX FOR A SHORT TIME.
• REPEAT LEADING WITH THE RIGHT FOOT.
• PRACTICE ONCE OR TWICE ON EACH SIDE.

BREATHING

BREATHE NORMALLY THROUGHOUT THE PRACTICE.

AWARENESS

PHYSICAL - ON CAREFULLY TRANSFERRING THE WEIGHT TO AVOID OVERBALANCING, AND ON THE STRENGTH IN THE ARMS AND SHOULDERS.

SPIRITUAL - ON VISHIDDHI CHAKRA.

SEQUENCE'

RELAX IN ADVASANA OR JYESTIKASANA AFTER THE PRACTICE.

INDICATION

PEOPLE WITH SCIATICA , SLIPPED DISC, WEAK BACK, HERNIA, HEART PROBLEMS OR HIGH BLOOD PRESSURE SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS ASANA DEVELOPS THE ARM MUSCLES AND INCREASES FLEXIBILITY IN THE SHOULDER JOINTS AND LOWER BACK. IT MASSAGES AND TONES THE ABDOMEN AND VISCERAL ORGANS, STIMULATING THE PANCREAS.

EKA HASTA BHUJASANA

PRACTICE

• SIT ON THE FLOOR WITH BOTH LEGS OUTSTRETCHED.
• BEND THE LEFT LEG AND PLACE THE INNER KNEE AS HIGH AS POSSIBLE ON THE OUTSIDE OF THE LEFT UPPER ARMS.
• SQUEEZE SO THAT THERE IS A GRIP BETWEEN THE LEG AND THE ARM CAPABLE OF BEARING SOME WEIGHT.
• PLACE BOTH PALMS FLAT ON THE FLOOR WITH THE RIGHT PALM ON THE OUTSIDE OF THE RIGHT LEG.
• FOCUS ON THE FIXED POINT.
• RAISE THE WHOLE BODY OFF THE GROUND, KEEPING THE RIGHT LEG STRAIGHT AND PARALLEL TO THE FLOOR BETWEEN THE ARMS.
• HOLD THE FINAL POSITION FOR A COMFORTABLE LENGTH OF TIME.
• LOWER THE BODY TO THE FLOOR AND COMPLETELY RELAX IN THE SEATED POSITION.
• REPEAT THE PRACTICE WITH THE LEFT LEG HELD STRAIGHT.

BREATHING

INHALE WHILE SEATED ON THE FLOOR.

RETAIN THE BREATH INSIDE WHILE RAISING THE BALANCING THE BODY.

EXHALE WHILE RETURN TO THE FLOOR.

BENEFITS

THIS ASANA STRENGTHENS THE ARMS MUSCLES AND INCREASES FLEXIBILITY IN THE SHOULDERS, HIPS AND LOWER BACK.

IT STRENGTHENS THE ABDOMINAL ORGANS AND TONES THE PERINEUM AS THE MUSCLES CONTRACT. THUS IT HELPS WITH THE PRESERVATION OF SEXUAL ENERGY FOR SPIRITUAL PURPOSES.

OTHER DETAILS

AS FOR DWI HASTA BHUJASANA.

HAMSASANA

PRACTICE

• KNEEL ON THE FLOOR WITH THE FEET TOGETHER AND THE KNEES APART.
• PLACE THE PALMS FLAT ON THE FLOOR WITH THE FINGERS POINTING TOWARDS THE FEET.
• BRING THE WRISTS AND FOREARMS TOGETHER SO THAT THEY TOUCH.
• LEAN FORWARD SO THAT THE ABDOMEN RESTS ON TOP OF THE ELBOWS AND THE CHEST RESTS ON THE UPPER ARMS.
• MAINTAIN THE BALANCE AND SLOWLY STRETCH THE LEGS BACKWARD UNTIL THEY ARE STRAIGHT.
• KEEP THE FEET TOGETHER AND PLACE THE TIPS OF THE TOES ON THE FLOOR.
• RAISE THE HEAD SLIGHTLY AND FOCUS THE GAZE ON A FIXED POINT IN FRONT AT EYE LEVEL.
• IN THE FINAL  POSITION, ALL THE WEIGHT OF THE BODY SHOULD REST ON THE HANDS AND THE TIPS OF THE TOES.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• DO NOT STRAIN.
• LOWER THE KNEES TO THE FLOOR AND SIT UP IN VAJRASANA.
• RELAX THE WHOLE BODY.

BREATHING

EXHALE COMPLETELY BEFORE MOVING INTO THE FIRST POITION.

HOLD THE BREATH OUT IF HOLDING THE FINAL POSITION FOR A SHORT TIME, OR BREATHE DEEPLY AND SLOWLY IF HOLDING THE POSE FOR AN EXTENDED PERIOD.

HOLD THE BREATH OUT WHEN LOWERING THE BODY.

INHALE AFTER RETURNING TO THE SITTING POSITION.

DURATION

ADEPTS MAY HOLD THE FINAL POSITION FOR UP TO 3 MINUTES. BEGINNERS SHOULD HOLD THE POSE FOR A FEW SECONDS, GRADULLY INCREASING THE DURATION OVER A PERIOD OF WEEKS.

PRACTICE UP TO 3 ROUNDS.

AWARENESS

PHYSICAL - ON THE ABDOMEN, THE SENSE OF BALANCE AND ON THE BREATH.

SPIRITUAL - ON MANIPURA CHAKRA.

SEQUENCE 

THIS POSE IS A PREPARATION FOR MAYURASANA AND MAY BE PERFORMED AS AN ALTERNATIVE BY PEOPLE WHO DO NOT HAVE THE MUSCULAR STRENGTH REQUIRED FOR THAT PRACTICE. IT SHOULD NOT PRECEDE INVERTED ASANAS.

INDICATION

PEOPLE SUFFERING FROM PEPTIC OR DUODENAL ULCERS, HYPERACIDITY, HERNIA OR HIGH BLOOD PRESSURE SHOULD NOT PRACTICE THIS ASANA. PERGNANT WOMEN ARE STRICTLY ADVISED NOT TO ATTEMPT THIS ASANA.

BENEFITS

HAMSASANA MASSAGES AND STIMULATES THE ABDOMINAL ORGANS AND MUSCLES, AND IS BENEFICIAL FOR A HEALTHY DIGESTIVE SYSTEM.

SANTOLANASANA

PRACTICE

• COME INTO THE STARTING POSITION OF MARJARI-ASANA.
• GRASP THE GROUND WILL THE TOES.
• STRAIGHTEN THE KNEES, MOVE THE SHOULDERS FORWARD AND DROP THE BUTTOCKS UNTIL THE BODY IS STRAIGHT.
• THE ARMS SHOULD BE VERTICAL.
• FOCUS THE GAZE ON THE FIXED POINT IN FRONT.
• HOLD THE FINAL POSITION FOR SHORT DURATION.
• LOWER THE KNEES TO THE FLOOR.'
• RELAX IN MARJARI-ASANA OR SHASSHANKASANA.
• PRACTICE UP TO 5 TIMES.

BREATHING

BREATHE NORMALLY THROUGHOUT THE PRACTICE.

AWARENESS

PHYSICAL - ON THE STRENGTH IN THE ARMS, LEGS AND BACK, AND ON MAINTAINING BALANCE.

SPIRITUAL - ON MANIPURAL CHAKRA.

BENEFITS

THIS ASANA IMPROVES NERVOUS BALANCE AND DEVELOPS A SENSE OF INNER EQUILIBRIUM AND HARMONY. IT STRENGTHENS THE MUSCLES OF THE THIGHS, ARMS, SHOULDER AND SPINE.

VARIATION

ASSUME FINAL POSITION OF SANTOLANASANA.

SLOWLY RAISE THE LEFFT ARM, KEEPING THE BODY STRAIGHT, AND ROLL ON TO THE RIGHT SIDE SO THAT THE CHEST FACES FORWARD.

THE OUTSIDE OF THE RIGHT FOOT MUST BE FIRMLY ON THE FLOOR WITH THE LEFT FOOT RESTING ON TOP OF IT.

REST THE UPPER ARM AND HAND ALONG THE TRUNK AND THIGHS.

BALANCE IN THIS POSITION, KEEPING THE BODY STRAIGHT.

ROLL BACK TO THE INITIAL POSITION AND REPEAT THE MOVEMENT TO THE LEFT SIDE.

BREATHING

BREATHE NORMALLY IN THE BASE POSITION.

RETAIN THE BREATH INSIDE WHEN PRACTISING THE VARIATIONS.

 

VARIATION 2

ASSUME THE FINAL POSITION OF SANTOLANASANA.

FOCUS THE EYES ON A POINT IN FRONT OF THE BODY.

RAISE THE LEFT ARM AND PLACE IT BEHIND THE BACK SO THAT THE FOREARM REST ACROSS THE SMALL OF THE BACK.

LOWER THE ARM AND REPEAT ON THE OTHER SIDE.

VARIATION 3

ASSUME THE FINAL POSITION OF SANTOLANASANA.

FOCUS THE EYES ON A POINT IN FRONT OF THE BODY.

EITHER KEEP BOTH HANDS ON THE FLOO ROR ASSUME THE RAISED ARM POSITION OF VARIATION 2

RAISE THE RIGHT LEG, STRETCHING IT BACK AND UP.

HOLD FOR A SHORT DURATION.

LOWER THE LEG AND ARM.'

REPEAT ON THE LEFT SIDE.

INDICATION

PEOPLE SUFFERING FROM HIGH BLOOD PRESSURE, HEART CONDITIONS OR HERNIA SHOULD NOT PRACTICE VARIATIONS 2 OR 3.

BENEFITS

AS FOR THE BASIC FORM, IN ADDITION, VARIATION 2 AND 3 BALANCE THE INTERACTION BETWEEN THE DORSAL AND VENTRAL MUSCLES.

VASHISHATHASANA

PRACTICE

• ASSUME THE FINAL POSITION OF SANTOLASANA VARIATION 1
• BALANCE IN THIS POSITION, KEEPING THE BODY STRAIGHT.
• BEND THE RIGHT KNEE AND TAKE HOLD OF THE BIG TOE.
• STRAIGHTEN THE KNEE AND RAISE THE LEG TO THE VERTICAL POSITION.
• TURN THE HEAD AND FOCUS THE GAZE ON THE RIGHT BIG TOE.
• BALANCE THE BODY, KEEPING THE LEGS AND ARMS STRAIGHT.
• HOLD THE FINAL POSITION FOR A SHORT DURATION.
• DO NOT STRAIN.
• BEND THE RIGHT KNEE AND RELEASE THE TOE.
• LOWER THE LEG AND RETURN SANTOLANASANA.
• LOWER THE KNEES TO THE FLOOR AND RELAX IN MARJARI-ASANA OR SHASHANKASANA.
• REPEAT THE PRACTICE ON THE OTHER SIDE.
• PRACTICE UP TO 3 TIMES ON EACH SIDE.

BREATHING

BREATHE NORMALLY WHILE IN SANTOLANASANA.

RETAIN THE BREATHE INSIDE WHILE ASSUMING THE FINAL POSITION.

CONTINUE TO RETAIN THE BREATH INSIDE IN THE FINAL POSITION.

AND WHILE LOWERING THE LEG IF HOLDING THE POSE FOR A SHORT PERIOD.

BREATHE NORMALLY IF HOLDING FOR LONGER PERIODS.

EXHALE WHILE MOVING BACK INTO SANTOLANASANA.

AWARENESS

PHYSICAL - ON MAINTAININ BALANCE AND RELAXING THE LEG MUSCLES.

SPIRITUAL - ON MANIPURA CHAKRA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY PEOPLE WITH HERNIA, HIGH BLOOD PRESSURE, HEART AILMENTS, BACK CONDITIONS, VERTIGO OR WEAKNESS OF THE LIMBS.

BENEFITS

THIS ASANA IMPROVES NERVOUS BALANCE. IT ALSO MAKES THE LEG MUSCLES SUPPLE, STRENGTHENS THE ARMS AND TONES THE LOWER BACK.