HOW TO RELIEVE THE WORK PRESSURE?

 

PAWANMUKTASANA PART 3

SHAKTHI BANDHA ASANAS

THIS GROUP OF ASANAS IS CONCERNED WITH IMPROVING THE ENERGY FLOW WITHOUT THE BODY AND BREAKING DOWN NEURO-MUSCULAR KNOTS. THEY ALSO ELIMINATE ENERGY BLOCKAGES IN THE SPINE, ACTIVATE THE LUNGS AND HEART, AND IMPROVE ENDOCRINE FUNCTION. THE SERIES IS USEFUL FOR THOSE WITH REDUCED VITALITY AND A STIFF BAKC AND IS ESPECIALLY USEFUL FOR MENSTRUAL PROBLEMS AND TONING THE PELVIC ORGANS AND MUSCLES. IT CAN BE PRACTICED AFTER PREGNANCY FOR RETONING FLACCID MUSCLES.

THE SHAKTI BANDHAS SERIES MAY BE STARTED STRAIGHT AWAY IF GOOD HEALTH AND FITNESS PREVAIL. HOWEVER, IF THERE ARE ANY SERIOUS AILMENTS, A THERAPIST SHOULD BE CONSULTED. ALSO TAKE CARE TO OBSERVE THE CONTRA-INDICATIONS GIVEN FOR INDIVIDUAL PRACTICES.

RIGHT-HANDED PEOPLE WILL FIND THESE ASANAS ARE EASILY LEARNED WITH THE RIGHT SIDE LEADING. THEY SHOULD THEN BE PRACTICED WITH THE LEFT SIDE LEADING TO BALANCE DEVELOPMENT OF THE LIMBS, NERVES AND BEHAVOUR PATTERNS.

RAJU KARSHANASANA

PRACTICE 1

• SIT ON THE FLOOR WITH THE LEGS STRAIGHT AND TOGETHER.
• KEEP THE EYES OPEN.
• IMAGINE THE THERE IS A ROPE HANGING IN FRONT OF THE BODY.
• BREATHE IN WHILE REACHING UP WITH THE RIGHT HAND AS THOUGH TO GRASP THE ROPE AT A HIGHER POINT.
• KEEP THE ELBOW STRAIGHT.
• LOOK UPRIGHT.
• WHILE BREATHING OUT, SLOWLY PULL THE RIGHT ARM DOWN, PUTTING DOWN INTO ITAS THOUGH PULLING THE ROPE DOWNWARDS.
• LET THE EYES FOLLOW THE DOWNWARD MOVEMENT OF THE HAND.
• REPEAT WITH THE LEFT HAND AND ARM TO COMPLETE THE FIRST ROUND.
• BOTH ARMS DO NOT MOVE AT THE SAME TIME.
• PRACTICE 10 ROUNDS.

BREATHING

INHALE WHILE RAISING THE ARM.

EXHALE WHILE LOWERING THE ARM.

AWARENESS

ON THE MOVEMENT AND STRETCH OF THE UPPER BACK AND SHOULDER MUSCLES, AND THE BREATH.

BENEFITS

THIS ASANA LOOSENS THE SHOULDER JOINTS AND STRETCHES THE UPPER BACK MUSCLES. IT FIRMS THE BREAST AND DEVELOPS THE MUSCLES OF THE CHEST.

PRACTICE 2

• SIT ON THE FLOOR WITH BOTH LEGS OUTSTRETCHED.
• SEPERATE THE LEGS AS FAR APART AS COMFORTABLE.
• DO NOT ALLOW THE KNEES TO BEND.
• STRETCH THE ARMS SIDEWAYS AT SHOULDER LEVEL.
• KEEPING THE ARMS STRAIGHT, TWIST TO THE LEFT AND BRING THE RIGHT HAND DOWN TOWARDS THE LEFT BIG TOE.
• STRETCH THE STRAIGHT LEFT ARM BEHING THE BACK AS THE TRUNK TWISTS TO THE LEFT.
• KEEP BOTH ARMS IN ONE STRAIGHT LINE.
• TURN THE HEAD TO THE LEFT AND GAZE AT THE LEFT OUTSTRETCHED HAND.
• TWIST IN THE OPPOSITE DIRECTION AND BRING THE LEFT HAND DOWN TOWARDS THE RIGHT BIG TOE.
• STRETCH THE STRAIGHT RIGHT ARM BEHING THE BACK.
• TURN THE HEAD TO THE RIGHT AND GAZE AT THE RIGHT OUTSTRETCHED HAND.
• THIS IS ONE ROUND.
• PRACTICE 10 ROUNDS.
• START SLOWLY AND THEN GRADUALLY INCREASE THE SPEED.

BREATHING

TO GIVE MAXIMUM FLEXION OF THE SPINE. EXHALE WHEN TWISTING AND INHALE WHEN RETURNING TO THE CENTRE.

AWARENESS

ON THE TWISTING MOVEMENT AND THE EFFECT ON THE SPINAL VERTEBRAE AND MUSCLES, AND THE BREATH.

CONTRA-INDICATION

PEOPLE WITH BACK CONDITIONS SHOULD AVOID THIS ASANA.

BENEFITS

THIS ASANA REMOVES STIFFNESS OF THE BACK AND INCREASES FLEXIBILITY OF THE SPINE.

CHAKKI CHALANASANA

PRACTICE 3

• SIT WITH THE LEGS STRETCHED OUT IN FRONT OF THE BODY WITH THE FEET WIDELY SEPARATED.
• INTERLOCK THE FINGERS OF BOTH HANDSAND HOLD THE ARMS OUT STRAIGHT IN FRONT OF THE CHEST.
• KEEP THE ARMS STRAIGHT AND HORIZONTAL THROUGHOUT THE PRACTICE.
• DO NOT BEND THE ELBOWS.
• BEND FORWARD AS FAS AS POSSIBLE WITHOUT STRAINING.
• IMAGINE THE ACTION OF CHURNING A MILL WITH AN OLD-FASHINED STONE GRINDER.
• SWIVEL TO THE RIGHT SO THAT THE HANDS PASS ABOVE THE RIGHT TOES AND AS FAR TO THE RIGHT AS POSSIBLE WITHOUT STRAINING.
• LEAN BACK AS FAR AS POSSIBLE ON THE BACKWARD SWING.
• TRY TO MOVE THE BODY FROM THE WAIST.
• ON THE FORWARD SWING, BRING THE ARMS AND HANDS TO THE LEFT SIDE, OVER THE LEFT TOES AND THEN BACK TO THE CENTRE POSITION.
• ONE ROTATION IS ONE ROUND.
• PRACTICE 5 TO 10 ROUNDS CLOCKWISE AND THEN THE SAME NUMBER OF ROUNDS ANTI-CLOCKWISE.

BREATHING

INHAHLE WHILE LEANING BACK.

EXHALE WHILE MOVING FORWARD.

 

AWARENESS

ON THE MOVEMENT AND SENSATIONS IN THE LOWER BACK, HIPS AND PELVIC AREA, AND THE BREATH.

BENEFITS

THIS ASANA IS EXCELLENT FOR TONING THE NERVES AND ORGANS OF THE PELVIS AND ABDOMEN. IT IS VERY USEFUL FOR REGULATING THE MENSTRUAL CYCLE AND MAY BE PERFORMED DURING THE FIRST THREE MONTHS OF PREGNANCY. IT IS ALSO AN EXCELLENT EXERCISE FOR POSTNATAL RECOVERY.

NAUKA SANCHALANASANA

PRACTICE 4

• SIT WITH BOTH LEGS STRAIGHT FRONT OF THE BODY.
• IMAGINE THE ACTION OF ROWING A BOAT.
• CLENCH THE HANDS AS THOUGH GRASPING OARS, WITH THE PALMS FACING DOWN.
• BREATHE OUT AND BEND FORWARD FROM THE WAIST AS FAR AS IS COMFORTABLE, STRAIGHTENING THE ARMS.
• BREATHING IN, LEAN BACK AS FAS AS POSSIBLE, DRAWING THE HANDS BACK TOWARDS THE SHOULDERS.
• THIS IS ONE ROUND.
• THE HANDS SHOULD MAKE A COMPLETE CIRCULAR MOVEMENT IN EVERY ROUND, MOVING UP THE SIDES OF THE LEGS AND TRUNK.
• THE LEGS SHOULD BE KEPT STRAIGHT THROUGHOUT.
• PRACTICE 5 TO 10 ROUNDS.
• REVERSE THE DIRECTION OF THE ROWING MOVEMENT AS THOUGH GOING IN THE OPPOSITE DIRECTION.
• PRACTICE 5 TO 10 ROUNDS.

BREATHING

INHALE WHILE LEANING BACK.

EXHALE WHILE BENDING FORWARD.

AWARENESS

ON THE MOVEMENT AND SENSATIONS IN THE LOWER BACK, HIPS AND PELVIC AREA, AND THE BREATH.

BENEFITS

THIS ASANA HAS A POSITIVE EFFECT ON THE PELVIC AND ABDOMEN AND RELEASES ENERGY BLOCKAGES IN THESE AREAS. IT IS ESPECIALLY USEFUL FOR GYNAECOLOGICAL DISORDERS AND POSTNATAL RECOVERY. IT ALSO REMOVES CONSTIPATION.

KASHTHA TAKSHANASANA

PRACTICE 5

• SQUAT WITH THE FEET FLAT ON THE FLOOR ABOUT 45 CM APART.
• THE KNEES SHOULD BE FULLY BEND AND SEPARATED.
• CLASP THE FINGERS OT BOTH HANDS TOGETHER AND PLACE THEM JUST ABOVE THE FLOOR BETWEEN THE FEET.
• STRAIGHTEN THE ARMS AND KEEP THEM STRAIGHT THROUGHOUT THE PRACTICE.
• THE ELBOWS SHOULD REMAIN OPEN.
• IMAGINE THE ACTIONS OF CHOPPING WOOD.
• RAISE THE ARMS ABOVE AND BEHIND THE HEAD, STRETCHING THE SPINE UPWARD.
• LOOK UP TOWARDS THE HANDS.
• MAKE A DOWNWARDS STROKE WITH THE ARMS, AS IF CHOPPING WOOD.
• EXPEL THE BREATH MAKING A "HA" SOUND.
• THE HANDS SHOULD RETURN NEAR THE FLOOR IN BETWEEN THE FEET.
• THIS IS ONE ROUND.
• PRACTICE 5 TO 10 ROUNDS.
• 
  

BREATHING

INHALE WHILE RAISING THE ARMS.

EXHALE WHILE LOWERING THE ARMS.

AWARENESS

ON THE MOVEMENT AND STRETCH OF THE SHOULDER AND UPPER BACK MUSCLES, AND THE BREATHE.

INDICATION

NOT FOR PEOPLE WITH KNEE PROBLEMS OR SCIATICA.

BENEFTIS 

THIS ASANA LOOSENS UP THE PELVIC GIRDLE AND TONES THE PELVIC MUSCLES. IT ALSO HAS A SPECIAL EFFECT ON THE USUALLY INACCESSIBLE MUSCLES OF THE BACK BETWEEN THE SHOULDER BLADES, AS WELL AS THE SHOULDER JOINTS AND UPPER BACK MUSCLES. IT HELPS TO RELEASE FRUSTRATION AND LIGHTEN THE MOOD.

NOTES

THOSE PEOPLE WHO FIND THE SQUATTING POSE TOO DIFFICULT SHOULD PRACTICE IN THE STANDING POSITION. THE BENEFITS, HOWEVER, WILL BE LESS.

NAMASKARASANA

PRACTICE 6

• SQUAT WITH THE FEET FLAT ON THE FLOOR ABOUT 60 CM APART.
• THE KNEES SHOULD BE WIDE APART AND THE ELBOWS PRESSING AGAINST THE INSIDES OF THE KNEES.
• BRING THE HANDS TOGETHER IN FRONT OF THE CHEST IN A GESTURE OF PRAYER.
• THIS IS THE STARTING POSITION.
• THE EYES MAY BE OPEN OR CLOSED.
• INHALE AND BEND THE HEAD BACKWARDS.
• FEEL THE PRESSURE AT THE BACK OF THE NECK.
• SIMULTANEOUSLY, USE THE ELBOWS TO PUSH THE KNEES AS WIDE APART AS COMFORTABLE.
• HOLD THIS POSITION, RETAINING THE BREATH, FOR 3 SECONDS.
• RETURN TO THE STARTING POSITION.
• THIS IS ONE ROUND.
• PRACTICE 5 TO 10 ROUNDS.

BREATHING

INHALE WHILE BRINGING THE PALMS TOGETHER IN FRONT OF THE CHEST.

EXHALE WHILE EXTENDING THE ARMS FORWARD.

AWARENESS

ON THE STRETCH IN THE GROIN AND COMPRESSION AT THE BACK OF THE NECK, THEN CHANGING TO RELAXATION OF THE UPPER BACK AND SHOULDER MUSCLES IN THE FORWARD POSITION, AND THE BREATH.

CONTRA-INDICATION

NOT FOR PEOPLE WITH KNEE PROBLEMS OR SCIATICA.

BENEFITS

THIS ASANA HAS A PROFOUND EFFECT ON THE NERVES AND MUSCLES OF THE THIGHS, KNEES, SHOULDERS, ARMS AND NECK. IT INCREASES FLEXIBILITY IN THE HIPS.

AWARENESS

ON THE STRETCH IN THE GROIN AND COMPRESSION AT THE BACK OF THE NECK, THEN CHANGING TO RELAXATION OF THE UPPER BACK AND SHOULDER MUSCLES IN THE FORWARD POSITION, AND THE BREATH.

CONTRA-INDICATION

NOT FOR PEOPLE WITH KNEE PROBLEMS OR SCIATICA.

BENEFITS

THIS ASANA HAS A PROFOUND EFFECT ON THE NERVES AND MUSCLES OF THE THIGHS, KNEES, SHOULDERS, ARMS AND NECK. IT INCREASES FLEXIBILITY IN THE HIPS.

VAYU NISHKASANA

PRACTICE 7

• SQUAT WITH THE FEET ABOUT 60 CM APART.
• GRASP THE INSTEPS OF THE FEET, PLACING THE FINGERS UNDER THE SOLES WITH THE THUMBS ABOVE.
• THE UPPER ARMS SHOULD BE PRESSING AGAINST THE INSIDES OF THE KNEES WITH THE ELBOWS SLIGHTLY BENT.
• THE EYES SHOULD BE OPEN THROUGHOUT THE PRACTICE.
• INHALE WHILE MOVING THE HEAD BACK.
• DIRECT AHT GAZE UPWARD.
• THIS IS THE STARTING POSITION.
• HOLD THE BREATH FOR 3 SECONDS, ACCENTUATING THGE BACKWARD MOVEMENT OF THE HEAD.
• WHILE EXHALING, STRAIGHTEN THE KNEES, RAISE THE BUTTOCKS AND BRING THE HEAD FORWARD TOWARDS THE KNEES.
• HOLD THE BREATH 3 SECONDS, ACCENTUATING SPINAL BEND.
• DO NOT STRAIN.
• INHALING, RETURN TO THE STARTING POSITION.
• THIS IS ONE ROUND.
• PRACTICE 5 TO 10 ROUNDS.

BREATHING

INHALE IN THE SQUATTING POSITION.

EXHALE IN THE RAISED POSITION.

AWARENESS

ON THE SQUATTING POSITION, THE STRETCH OF THE NECK IN THE STARTING POSITION AND FLEXING OF THE SPINE IN THE STANDING POSITION, AND THE BREATH.

CONTRA-INDICATION

NOT FOR PEOPLE WITH KNEE PROBLEMS OR SCIATICA. PEOPLE WIH VERY HIGH BLOOD PRESSURE OR ARTERIOSCLEROSIS SHOULD NOT PRACTICE THIS ASANA - CAUTIONS FOR INVERTED POSTURES APPLY.

BENEFITS

LIKE NAMASKARASANA, THIS POSE HAS A BENEFICIAL EFFECT ON THE NERVES AND MUSCLES OF THE THIGHS, KNEES, SHOULDERS, ARMS AND NECK. THE PELVIC ORGANS AND MUSCLES ARE MASSAGED. IT GIVES AN EQUAL STRETCH TO THE WHOLE SPINE AND BOTH THE ARM AND LEG MUSCLES. ALL THE VERTEBRAE AND JOINTS ARE PULLED AWAY FROM EACH OTHER SO THAT THE PRESSURE BETWEEN THEM IS BALANCED. SIMULTANEOUSLY, ALL THE SPINAL NERVES ARE STRETCHED AND TONED. IT IS ALSO USEFUL FOR RELIEVING FLATULENCE.

KAUVA CHALASANA

PRACTICE 8

• SQUAT WITH THE FEET APART AND THE BUTTOCKS ABOVE THE HEELS.
• PLACE THE PALMS IN THE SQUATTING POSITION.
• TRY TO KEEP THE KNEES FLEXED SO THAT THE BUTTOCKS ARE NOT MOVED AWAY FROM THE HEELS.
• WALK EITHER ON THE TOES ARE NOT MOVED AWAY FROM THE HEELS.
• WALK EITHER ON THE TOES OR THE SOLES OF FEET, WHICHEVER IS MOST DIFFICULT.
• AS YOU TAKE A STEP FORWARD, BRING THE OPPOSITE KNEE TO THE FLOOR.
• TAKE AS MANY STEPS AS POSSIBLE, UP TO 50, AND THEN RELAX IN SHAVASANA.

BREATHING

BREATHE NORMALLY THROUGHOUT.

AWARENESS

WHILE WALKING, ON SMOOTHNESS OF MOVEMENT. WHILE RESTING IN SHAVASANA, ON THE EFFECTS OF THE ASANA ON THE LOWER BACK, HIPS, KNEES AND ANKLES, AND ON THE HEARTBEAT OR BREATH.

CONTRA-INDICATIONS

PEOPLE SUFFERING FROM DISORDERS OF THE KNEES, ANKLES, OR TOES SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS ASANA PREPARES THE LEGS FOR MEDITATION ASANAS AND IMPROVES BLOOD CIRCULATION IN THE LEGS. IT ALSO HELPS TO REMOVE CONSTIPATION.

UDARAKARSHANASANA

PRACTICE 9

• SQUAT WITH THE FEET APART AND THE HANDS ON THE KNEES.
• INHALE DEEPLY.
• EXHALE, BRINGING THE RIGHT KNEE TO THE FLOOR NEAR THE LEFFT FOOT.
• USING THE LEFT HAND AS A LEVER, PUSH THE LEFT KNEE TOWARDS THE RIGHT, SIMULTANEOUSLY TWISTING TO THE LEFT.
• KEEP THE INSIDE OF THE RIGHT FOOT ON THE LEFT.
• KEEP THE INSIDE OF THE RIGHT FOOT ON THE FLOOR.
• TRY TO SQUEEZE THE LOWER ABDOMEN WITH THE COMBINED PRESSURE OF BOTH THIGHS.
• LOOK OVER THE LEFT SHOULDER.
• HOLD THE BREATH OUT FOR 3 TO 5 SECONDS IN THE FINAL POSITION.
• INHALE WHEN RETURNING TO THE STARTING POSITION.
• REPEAT ON THE OTHER SIDE OF THE BODY TO COMPLETE ONE ROUND.
• PRACTICE 5 TO 10 ROUNDS.

AWARENESS

ON THE MOVEMENT AND THE ALTERNATE STRETCH AND COMPRESSION OF THE LOWER ABDOMEN, AND ON THE SUNCHRONIZED BREATH.

CONTRA-INDICATION

NOT FOR PEOPLE WITH KNEE PROBLEMS OR SCIATICA.

BENEFITS

THIS POSE IS VERY USEFUL FOR ABDOMINAL AILMENTS BECAUSE IT ALTERNATELY COMPRESSES AND STRETCHES THE ORGANS AND MUSCLES OF THIS REGION. IT ALSO RELIEVES CONSTIPATION.

NOTES

THIS IS ONE OF THE ASANAS PRACTICED IN SHANKHAPRAKSHALANA. TAKE CARE NOT TO OVERSTRETCH THE BACK AS THE BODY BEGINS TO FEEL LIGHTER AND MORE FLEXIBLE.

KEHUNI CHAKRA

• REMAIN IN THE BASE POSITION OF A CROSS-LEGGED POSE.
• STRETCH THE RIGHT ARM IN FRONT OF THE BODY AT SHOULDER LEVEL.
• THE RIGHT HAND CAN BE OPEN, OR LOOSELY CLOSED.
• SUPPORT THE RIGHT UPPER ARM WITH THE LEFT HAND.
• BEND THE RIGHT ARM AT THE ELBOW, ROTATING THE ELBOW JOINT SO THAT THE LOWER ARM AND HAND MOVE CLOCKWISE.
• KEEP THE UPPER ARM STEADY AND PARALLEL TO THE FLOOR.
• THE MOVEMENT SHOULD BE SMOOTH.
• THE FINGERS SHOULD ALMOST TOUCH THE RIGHT SHOULDER AS THEY MOVE PAST.
• PRACTICE SLOWLY 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOKWISE.
• GENTLY LOWER THE RIGHT ARM.
• REPEAT ON THE OTHER SIDE.

BREATHING

INHALE ON THE UPWARD STROKE.

EXHALE ON THE DOWNWARD STROKE.

AWARENESS

ON THE ROTATION OF THE ELBOW JOINT WITH THE BREATH AND ON KEEPING THE UPPER ARM STEADY.

SKANDHA CHAKRA

• REMAIN IN THE BASE POSITION OR A CROSS-LEGGED POSE.
• PLACE THE FINGERS OF THE RIGHT HAND ON THE RIGHT SHOULDER.
• KEEP THE LEFT HAND ON THE LEFT KNEE AND THE BACK STRAIGHT.
• ROTATE THE RIGHT ELBOW IN A LARGE CIRCLE.
• PRACTICE 10 TIMES CLOCKWISE AND 10 TIMES ANTI-CLOKWISE.
• REPEAT WITH THE LEFT ELBOW.
• MAKE SURE THAT THE HEAD, TRUNK AND SPINE REMAIN STRAIGHT AND STILL.

STAGE 2

• PLACE THE FINGERS OF THE LEFT HAND ON THE LEFT SHOULDER AND THE FINGERS OF THE RIGHT HAND ON THE RIGHT SHOULDER.
• FULLY ROTATE BOTH ELBOWS AT THE SAME TIME IN A LARGE CIRCLE.
• TRY TO TOUCH THE ELBOWS IN FRONT OF THE CHEST ON THE FORWARD MOVEMENT AND TOUCH THE EARS WHILE MOVING UP.
• STRETCH THE ARMS BACK IN THE BACKWARD MOVEMENT AND TOUCH THE SIDES OF THE TRUNK WHILE COMING DOWN.
• PRACTICE SLOWLY 10 TIMES CLOCKWISE AND THEN 10 TIMES ANTI-CLOCKWISE.

 

BREATHING

INHALE ON THE UPWARD STROKE.

EXHALE ON THE DOWNWARD STROKE.

AWARENESS

ON THE STRETCHING SENSATION AROUND THE SHOULDER JOINT AND THE BREATH.

BENEFITS

THE SHOULDER ASANAS RELIEVE THE STRAIN FOR DRIVING AND OFFICE WORK. AND ALSO HELP RELIEVE THE PRESSURE IN CERVICAL SPONDYLITIS AND FROZEN SHOULDER. THEY MAITAIN THE SHAPE OF THE SHOULDERS AND CHEST.