HOW TO STRENGTHENS YOUR SAGGING SKIN?

 

ADVANCED ASANAS

THE ADVANCED ASANA GROUP SHOULD NOT BE ATTEMPTED UNLESS THE BODY IS VERY FLEXIBLE. THE ASANAS IS THE BEGINNERS AND INTERMIATE GROUPS MUST BE MASTERED BEFORE TRYING TO PERFORM ANY THESE POSTURES.WHILE PRACTISING THE ADVANCED ASANAS, IT IS ESSENTIAL TO AVOID OVERSTRAINING THE BODY IN ANY WAY. THESE PRACTICES REQUIRE THE LIMBS AND JOINTS TO MOVE INTO UNUSUAL POSITIONS TO WHICH THEY ARE NOT HABITUATED. ANY STRAIN MAY DAMAGE THEM. GENTLY COAXING THE BODY TO PERFORM ADVANCED ASANAS OVER A PERIOD OF TIME IS FAR BETTER THAN TRYING TO ACHIEVE QUICK RESULTS THROUGH FORCE.

THESE ASANAS STRONGLY AFFECT THE ENERGY OF THE BODY. THE CHAKRAS AND ASSOCIATED PHYSICAL, MENTAL, EMOTIONAL AND PSYCHIC DIMENSIONS OF THE PERSONALITY ARE STIMULATED AND HARMONIZED, CONTRIBUTING TO POSITIVE TRANSFORMATION IN ONE'S CHARACTER.

POORNA BHUJANGASANA

PRACTICE

• ASSUME BHUJANGASANA.
• HOLDING THE POSITION, BREATH IN AND OUT NORMALLY A FEW TIMES.
• BEND THE KNEES AND RAISE THE FEET.
• STRETCH THE HEAR, NECK AND SHOULDERS BACK A LITTLE FURTHER AND TRY TO TOUCH THE BACK OF THE HEAD WITH THE TOES OR WITH THE SOLES OF THE FEET.
• THIS IS THE FINAL POSITION.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• TO RETURN TO THE STARING POSITION, LOWER THE FEET.
• RELAX IN BHUJANGASANA FOR A FEW MOMENTS.
• RELEASE THE POSE AND RELAX WITH THE ARMS BY THE SIDE OF THE BODY AND THE HEAD TURNED TO ONE SIDE.
• THIS IS ONE ROUND.
• AFTER COMPLETING EACH ROUND, ALLOW THE RESPIRATION AND HEARTBEAT TO RETURN TO NORMAL.

BREATHING

INHALE WHILE ASSUMING BHUJANGASANA.

EXHALE WHILE RAISING THE TOES TO TOUCH THE HEAD.

BREATHE NORMALLY IN THE FINAL POSITION.

EXHALE WHILE RETURNING TO BHUJANGASANA AND WHILE RETURNING TO THE PRONE POSITION.

DURATION

UP TO 3 ROUNDS, GRADUALLY EXTENDING THE DURATION IN THE POSE.

AWARENESS

PHYSICAL - ON RELAXING THE SPINE AND ON THE STRETCHIN THE ABDOMINAL AND CHEST AREAS.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

SEQUENCE

THIS ASANA GIVES MAXIMUM BENEFITS IF PRECEDED OR FOLLOWED BY A FORWARD BENDING ASANA.

NOTES'

THIS VARIATION IS ONLY SUITABLE FOR ADEPTS OR CHILDREN OVER THE AGE OF 12 WITH VERY SUPPLE BACKS.

INDICATION

PEOPLE SUFFERING FROM PEPTIC ULCER, HERNIA, INTESTINAL TUBERCULOSIS OR HYPERTHYROIDISM SHOULD NOT PRACTICE THIS ASANA WITHOUT THE GUIDANCE OF A COMPETENT TEACHER. THOSE WITH ANY BACK CONDITIONS, CERVICAL SPONDYLITIS, HIGH BLOOD PRESSURE OR HEART CONDITIONS SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS ASANA KEEPS THE SPINE SUPPLE AND HEALTHY. IT TONES THE OVARIES AND UTERUS, AND IS BENEFICIAL FOR ALL THE ABDOMINAL ORGANS, ESPECIALLY THE LIVER AND KIDNEYS. ON A PRANIC LEVEL, THIS ASANA HAS A STRONG EFFECT ON ALL THE ORGANS RELATED TO SWADHISTHANA, MANIPURA, ANAHATA AND VISHUDDHI CHAKRA.

KOORMASANA 

PRACTICE

• SIT ON THE GROUND WITH THE LEGS OUTSTRETCHED.
• SEPARATE THE FEET AS WIDE APART AS IS COMFORTABLE.
• BEND THE KNEES SLIGHTLY, KEEPING THE HEELS IN CONTACT WITH THE FLOOR.
• LEAN FORWARD FROM THE HIPS AND PLACE THE HANDS UNDER THE KNEES, PALMS FACING EITHER UP OR DOWN.
• LEARN FURTHER FORWARD AND SLOWLY SLIDE THE ARMS UNDER THE LEGS.
• THE KNEES MAY BE BENT MORE IF NECESSARY.
• SLIDE THE ARMS SIDEWAYS AND BACKWARD UNTIL THE ELBOWS LIE NEAR THE BACK OF THE BUTTOCKS.
• DO NOT TENSE THE BACK MUSCLES.
• SLOWLY PUSH THE HEELS FORWARD AND STRAIGHTEN THE LEGS AS FAS AS POSSIBLE.
• THE BODY WILL SIMULTANEOUSLY BEND FURTHER FORWARD AS LEVERAGE IS APPLIED ON THE HANDS AND LEGS.
• GRADUALLY, KEEPING THE AWARENESS ON BREATH AND RELAXATION, MOVE THE BODY FORWARD UNTIL THE FOREHEAD OR CHIN TOUCHES THE FLOOR BETWEEN THE LEGS.
• DO NOT FORCE OR STRAIN IN ANY WAY.
• FOLD THE ARMS AROUND THE BACK AND INTERLOCK THE FINGERS OF BOTH HANDS UNDER THE BUTTOCKS.
• THIS IS THE FINAL POSITION.
• RELAX THE WHOLE BODY, CLOSE THE EYES AND BREATHE SLOWLY AND DEEPLY.
• STAY IN THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• RETURN OT THE STARTING POSITION.
• PERFORM A COUNTERPOSE AND THEN RELAX IN SHAVASANA.

BREATHING

EXHALE WHILE BENDING FORWARD.

BREATHE NORMALLY IN THE FINAL POSITION.

DURATION

HOLD THE POSE FOR UP TO 3 MINUTES.

FOR SPIRITUAL PURPOSES, IT MAY BE HELD FOR LONGER PERIODS.

AWARENESS

 

 

PHYSICAL - ON RELAXING THE SPINE, BACK MUSCLES AND ABDOMEN, AND ON THE BREATH IN THE FINAL POSITION.

SPIRITUAL - ON SWADHISTHANA OR MANIPURA CHAKRA.

SEQUENCE

FOLLOW OR PRECEDE WITH A BACKWARD BENDING ASANA SUCH AS BHUJANGASANA, MATSYASANA OR SUPTA VAJRASANA. POORNA DHANURASANA IS THE PERFECT COUNTERPOSE FOR KOORMASANA.

INDICATION

THOSE SUFFERING FROM SLIPPED DISC, SCIATICA, HERNIA OR CHRONIC ARTHRITIS SHOULD NOT PERFORM THIS ASANA. IT SHOULD ONLY BE ATTEMPTED IF THE SPINE IS SUFFICIENTLY FLEXIBLE.

BENEFITS

KOORMASANA TONES ALL THE ORGANS OF THE ABDOMEN AND IS HELPFUL IN MANAGING DIABETES, FLATULENCE AND CONSTIPATION. IT INCREASES CIRCULATION IN THE SPINE, SOOTHING THE NERVES AND RELIEVING HEAD AND NECK ACHE. IT INDUCES INTROVERSION, MENTAL RELAXATION, COMPOSURE AND A SENSE OF INNER SECURITY AND SURRENDER. PASSION,  FEAR AND ANGER SUBSIDE, AND THE BODY AND MIND ARE REFRESHED THROUGH THIS PRACTICE.

NOTES

THIS ASANA INDUCES SPONTANEOUS PRATYAHARA, SENSE WITHDRAWAL, WHICH IS SYMBALIZED BY THE TORTOISE.

POORNA SHALABHASANA

PRACTICE

• ASSUME THE FINAL POSITION OF SHALABHASANA WITH THE LEGS RAISED IN THE AIR AS HIGH AS POSSIBLE.
• TENSE THE ARMS MUSCLES.
• KEEP THE ARMS AND SHOULDERS IN FIRM CONTACT WITH THE FLOOR TO SUPPORT THE BODY.
• LIFT THE BODY WITH JERK TO THE VERTICAL POSITIONAND BALANCE ON THE SHOULDER, CHIN AND ARMS.
• ONCE THE POINT OF BALANCE IS OBTAINED, GRADUALLY BEND THE KNESS AND BRING THE TOES DOWN TO TOUCH THE HEAD.
• THIS IS THE FINAL POSITION.
• THE FINAL POSITION MAY SOMTIMES BE MORE EASILY ACHIEVED BY RHYTHMICALLY SWINGING THE LEGS UP TO PROGRESSIVELY HIGHER LEVELS UNTIL THE POINT OF BALANCE IS REACHED.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• TO RETURN TO THE STARTING POSITION, LIFT THE FEET FROM THE HEAD AND FIND THE POINT OF BALANCE.
• THEN SLOWLY LOWER THE BODY TO THE STARTING POSITION.
• TURN THE HEAD TO ONE SIDE, OR PRACTICE ADVASANA, AND ALLOW THE RESPIRATION AND HEARTBEAT TO RETURN TO NORMAL.

BREATHING

INHALE WHILE IN THE PRONE POSITION.

RETAIN THE BREATH INSIDE WHILE RAISING THE BODY INTO THE FINAL POSITION.

BREATHE NORMALLY IN THE FINAL POSITION.

RETAIN THE BREATH INSIDE WHILE LOWERING THE BODY TO THE PRONE POSITION.

DURATION

PRACTICE 1 OR 2 ROUNDS, SLOWLY INCREASING THE LENGTH OF TIME IN THE FINAL POSITION.

AWARENESS

PHYSICAL - ON THE ABDOMEN, RELAXING THE BACK AND MAINTAINING BALANCE.

SPIRITUAL - ON VISHUDDHI CHAKRA.

SEQUENCE

THIS ASANA GIVES MAXIMUM BENEFITS IF PRECEDED OR FOLLOWED BY A FORWARD BENDING ASANA.

INDICATION

THIS ADVANCED FORM OF SHALABASANA SHOULD ONLY BE PERFORMED BY PEOPLE WHO ARE PHYSICALLY FIT AND WHO HAVE VERY SUPPLE BACKS. IT SHOULD NOT BE PRACTICED BY WEAK HEART, CORNORY THROMBOSIS, HIGH BLOOD PRESSURE. THOSE SUFFERING FROM PEPTIC ULCERS ARE ALSO ADVISED NOT TO PRACTICE THIS ASANA.

BENEFITS

POORNA SHALABHASANA STRENGTHENS THE BACK AND PELVIC ORGANS. IT TONES AND BALANCES THE FUNCTIONING OF THE LIVER, STOMACH, BOWELS AND OTHER ABDOMINAL ORGANS, AND STIMULATES, BOWELS AND OTHER ABDOMINAL ORGANS. IT TIGHTENS THE MUSCLES OF THE BUTTOCKS AND CAUSES THE BODY TO DO VAJROLI MUDRA SPONTANEOUSLY. MANY OF THE BENEFITS OF INVERTED ASANAS ALSO APPLY.

POORNA DHANURASANA

PRACTICE

• LIE ON THE STOMACH AND BEND THE KNEES.
• CLASP THE FEET WITH THE HANDS, THE FINGERS SHOULD BE IN CONTACT WITH THE TOP OF THE FOOT WITH THUMB ON THE SIDE, OR THE FINGERS SHOULD CLASP THE BIT TOE.
• THIS IS THE STARTING POSITION.
• RAISE THE HEAD, CHEST AND THIGHS, PULLING THE FEET AS CLOSE TO THE HEAD AS POSSIBLE.
• THE ELBOWS POINT UPWARD.
• IN THE FINAL POSITION THE BODY RESEMBLES A FULLY STRETCHED BOW.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• SLOWLY RAISE THE LEGS AND RETURN TO THE PRONE POSITION.
• THIS IS ONE ROUND, AND IS GENERALLY SUFFICIENT.
• RELAX UNTIL THE RESPIRATION AND HEARTBEAT RETURN TO NORMAL.

BREATHING

INHALE DEEPLY IN THE STARTING POSITION.

RETAIN THE BREATH INSIDE WHILE COMING INTO THE FINAL POSITION.

IN THE FINAL POSITION, RETAIN THE BREATH INSIDE OR PRACTICE SLOW, DEEP BREATHING.

EXHALE WHILE RETURNING TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON THE ABDOMEN OR BACK.

SPIRITUAL - ON MANIPURA CHAKRA.

SEQUENCE 

THIS ASANA GIVES MAXIMUM BENEFITS IF PRECEDED OR FOLLOWED BY A FORWARD BENDING ASANA.

INDICATION

THIS ASANA IS FOR ADVANCED PRACTITIONERS AND SHOULD ONLY BE PRACTICED IF THE BACK IS VERY SUPPLE. PEOPLE WHO SUFFER FROM A WEAK HEART, HIGH BLOOD PRESSURE, HERNIA, SHOULD NOT ATTEMPT THIS PRACTICE. IT SHOULD NOT BE PRACTISED BEFORE SLEEP AT NIGHT AT IT STIMULATES THE ADRENAL GLANDS AND THE SYMPATHETIC NERVOUS SYSTEM.'

BENEFITS

THE ENTIRE ALIMENTARY CANAL IS RECONDITIONED BY THIS ASANA. THE ABDOMINAL ORGANS AND MUSCLES ARE MASSAGED. THE LIVER, PANCREAS, KIDNEYS AND ADRENAL GLANDS ARE TONED. 

THE SPINAL COLUMN IS REALIGNED AND THE LIGAMENTS, MUSCLES AND NERVES ARE ACTIVATED. IT STRENGTHENS THE SHOULDERS, ARM AND LEG MUSCLES, ESPECIALLY THE THIGHS.

IT IS USED FOR FREEING NERVOUS ENERGY IN THE CERVICAL AND THORACIC AREA, GENERALLY IMPROVING RESPIRATION.

DHANURAKARSHANASANA

PRACTICE

• SIT IN ARDHA PADMASANA WITH THE RIGHT FOOT ON TOP OF THE THIGH AND GAZE STEADILY AT A FIXED POINT, AS AT A TARGET.
• THIS IS THE BASE POSITION.
• GRASP THE RIGHT FOOT WITH THE LEFT HAND AND THE LEFT FOOT, OR TOE, WITH THE RIGHT HAND.
• KEEP THE SPINE AND HEAD ERECT.
• RAISE THE RIGHT FOOT TOWARDS THE LEFT EAR.
• THIS IS THE FINAL POSITION.
• HOLD FOR AS LONG AS IS COMFORTABLE.
• REST THE RIGHT FOOT BACK ON THE LEFT THIGH IN ARDHA PADMASANA, RELEASE THE LEFT FOOT, AND RELAX.
• REPEAT ON THE OTHER SIDE.
• PRACTICE UP TO 3 TIMES ON EACH SIDE.

BREATHING

INHALE WHILE DRAWING THE FOOT TOWARDS THE EAR. RETAIN THE BREATH FOR A COMFORTABLE DURATION IN THE FINAL POSITION.

EXHALE WHILE RETURNING THE FOOT TO THE THIGH.

AWARENESS

 

PHYSICAL - ON THE FLEXIBILITY OF THE KNEES, FOOT AND HIP, AND ON MAINTAINING THE BACK AND HEAD STRAIGHT AND ON FOCUSING ON THE TARGET WHILE COORDINATING THE MOVEMENT WITH THE BREATH.

SPIRITUAL - ON SWADHISTHANA CHAKRA.

SEQUENCE

THIS ASANA MAY BE PERFORMED AT ANY STAGE DURING THE ASANA PROGRAM.

INDICATION

THOSE SUFFERING FROM SLIPPED DISC, SCIATICA, OR DISLOCATION OF THE HIP JOINTS SHOULD NOT PRACTICE IT.

BENEFITS

THIS IS AN EXCELLENT ASANA FOR LOOSENING THE HIP JOINTS AND MAKING THE LEGS SUPPLE. IT STRENGTHENS THE ARMS AND TONES THE ABDOMINAL ORGANS. IT HELPS TO RELIEVE TENSION IN THE BACK AND NECK, AND IS HELPFUL FOR PEOPLE WITH HYDROCELE.

VARIATION

ONCE THIS BASIC FORM CAN BE PERFORMED EFFORTLESSLY, THE PRACTICE CAN BE ATTEMPTED WITH THE HEEL OF THE RIGHT FOOT RESTING IN THE PALM OF THE LEFT HAND.

NOTES'

THE WORD DHANU MEANS "BOW" AND AKARSHAN MEANS "DRAWING" OR "PULLING BACK". THIS POSE IS VERY GRACEFUL. IT SHOULD BE PRACTICED UNTIL IT COMES EFFFORTLESSLY AND GIVES THE APPEARANCE OF A TRAINED ARCHER DISCHARGING ARROWS FROM A BOW.

PRISHTHASANA

PRACTICE

• STAND ERECT WITH THE FEET ABOUT 30 CM APART AND THE TOES TURNED OUT TO THE SIDES.
• BEND THE KNEES, BRINGING THEM AS CLOSE TO THE FLOOR AS POSSIBLE.
• SIMULTANEOUSLY, BEND THE TRUNK BACKWARD FROM THE WAIST.
• MOVE THE ARMS BACK AND REACH DOWN TO GRASP THE ANKLES.
• BEND THE HEAD BACK.
• WITHOUT STRAINING, LOWER THE HAND AND BACK NEARER TO THE FLOOR.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• ALTERNATIVELY, THE HANDS MAY BE PLACED ON THE WAIST TO SUPPORT THE BACKWARD MOVEMENT OF THE SPINE, AND THEM MOVED DOWN THE THIGHS AND LEGS.

BREATHING

INHALE WHILE IN THE STANDING POSITION.

EXHALE WHILE BENDING BACKWARDS AND GRASPING THE ANKLES.

BREATHE NORMALLY IN THE FINAL POSITION.

RETAIN THE BREATH INSIDE WHILE RETURNING TO THE STARTING POSITION.

EXHALE IN THE STANDING POSITION.

DURATION

PRACTICE A MAXIMUM OF 3 TIMES, GRADUALLY EXTEND THE LENGTH OF TIME IN THE POSTURE.

AWARENESS

 

 

PHYSICAL - ON RELAXING THE BACK AND MAINTAINING BALANCE.

SPIRITUAL - ON MANIPURA CHAKRA.

SEQUENCE

FOLLOW WITH A STANDING, FORWARD BENDING POSTURE SUCH AS UTTHITA JANU SIRSHASANA.

INDICATION

NOT FOR PEOPLE WITH STOMACH ULCERS, HIGH BLOOD PRESSURE, CORONARY THROMBOSIS .

BENEFITS

THIS ASANA BENEFICIALLY STRETCHES THE ABDOMINAL MUSCLES AND ORGANS. IT INCREASES CIRCULATION IN THE BACK, STIMULATING AND TONING THE NERVES OF THE SPINE. IT STRENGTHENS THE LEGS AND DEVELOPS BALANCE.

PARIGHASANA

PRACTICE

• KNEEL ON THE FLOOR WITH THE ANKLES TOGETHER, TOES FLAT ON THE FLOOR AND THE TRUNK UPRIGHT.
• MENTALLY RELAX THE WHOLE BODY.
• STRETCH THE RIGHT LEG SIDEWAYS TO THE RIGHT, KEEPING IT IN LINE WITH THE TRUNK AND THE LEFT KNEE.
• TURN THE RIGHT TOES IN SLIGHTLY AND REST THE SOLE OF THE RIGHT FOOT ON THE GROUND.
• RAISE THE ARMS SIDEWAYS AT SHOULDER LEVEL SO THAT THEY FORM ONE STRAIGHT LINE.

❤

• MOVE THE TRUNK AND RIGHT ARM TOWARD THE EXTENDED LEG.
• REST THE RIGHT FOREARM AND WRIST ON THE RIGHT SHIN AND ANKLE RESPECTIVELY, WITH THE RIGHT PALM FACING UPWARD.
• THE RIGHT EAR WILL THEN REST ON THE RIGHT UPPER ARM.
• MOVE THE LEFT ARM OVER THE HEAD AND PLACE THE LEFT PAM ON TOP OF THE RIGHT PALM.
• THE LEFT EAR WILL NOW TOUCH THE LEFT UPPER ARM.
• MAKE SURE THAT THE HEAD AND TRUNK FACE FORWARD SO THE FRONT OF THE BODY LIES IN INE PLANE.
• THIS IS THE FINAL POSITION.
• REMAIN IN THIS POSE FOR AS LONG AS IS COMFORTABLE, UP TO ONE MINUTE.
• COME BACK TO THE UPRIGHT POSITION.
• BEND THE RIGHT LEG AND KNEEL ON THE FLOOR, KEEPING THE ANKLES TOGETHER IN THE STARTING POSITION.
• REPEAT THE POSE ON THE OTHER SIDE FOR AN EQUAL LENGTH OF TIME. PRACTICE ONCE ON EACH SIDE.

BREATHING

INHALE WHILE RAISING THE ARMS HORIZONTALLY.

EXHALE WHILE BENDING TO THE SIDE.

BREATHE NORMALLY IN THE FINAL POSITION.

AWARENESS 

 

 

PHYSICAL - ON THE LATERAL STRETCH AND ON MAINTAINING BALANCE.

SPIRITUAL - ON AJNA CHAKRA.

 

INDICATION

PEOPLE WITH BACK COMPLAINTS SHOULD NOT PRACTICE THIS ASNA.

BENEFITS

THIS POSTURE GIVES A GOOD LATERAL STRETCH TO THE PELVIC REGION AND TRUNK. IT MASSAGES THE ABDOMINAL MUSCLES AND ORGANS, HELPING TO PREVENT ACCUMULATION OF FAT AND SUGGING SKIN AROUND THE ABDOMEN.

NOTES

IN THIS POSTURE, THE BODY RESEMBLES THE BEAM OR BAR, PARIGHA USED TO SHUT A GATE.

CHAKRASANA

PRACTICE

• LIE ON THE BACK WITH THE KNEES BENT AND THE HEELS TOUCHING THE BUTTOCKS.
• THE FEET AND KNEES SHOULD BE ABOUT 30 CM APART.
• PLACE THE PALMS ON THE FLOOR BESIDE THE HEAD WITH THE FINGERS POINTING TOWARDS THE SHOULDERS.
• THIS IS THE STARTING POSITION.
• SLOWLY RAISE THE BODY AND ARCH THE BACK, ALLOWING THE CROWN OF THE HEAD TO SUPPORT THE WEIGHT OF THE UPPER BODY.
• MOVE THE HANDS TO SUPPORT THE WEIGHT OF THE UPPER BODY.
• MOVE THE HANDS IN FURTHER TOWARDS THE BODY FOR MORE SUPPORT IF NECESSARY.
• STRAIGHTEN THE ARMS AND LEGS AS MUCH AS POSSIBLE WITHOUT STRAINING THE LIFT THE HEAD AND TRUNK FROM THE FLOOR.
• ARCH THE BACK AS HIGH AS IS COFORTABLE IN THE FINAL POSITION.
• STRAIGHTEN THE KNEES FURTHER BY MOVING THE TRUNK TOWARD THE HEAD.
• LET THE HEAD HANG BETWEEN THE STRAIGHT ARMS.
• LIFT THE HEELS AND BALANCE ON THE BALLS OF THE FEET AND THE HANDS FOR A FEW SECONDS, THEN LOWER THE HEELS.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• SLOWLY LOWER THE BODY SO THE HEAD RESTS ON THE FLOOR AND THEN LOWER THE REST OF THE BODY.
• THIS IS ONE ROUND.

BREATHING

INHALE IN THE STARTING POSITION.

RETAIN THE BREATH INSIDE WHILE RAISING THE BODY.

RETAIN THE BREATH INSIDE OR BREATHE NORMALLY IN THE FINAL POSITION.

EXHALE WHILE LOWERING THE BODY.

DURATION

HOLD FOR AS LONG AS IS COMFORTABLE. PRACTICE UP TO 3 ROUNDS.

AWARENESS

PHYSICAL - ON RELAXING THE SPINE IN THE FINAL POSITION AND ON THE CHEST AND ABDOMEN.

SPIRITUAL - ON MANIPURA CHAKRA.

INDICATION

CHAKRASANA SHOULD NOT BE PRACTICED BY PEOPLE WITH ILLNESS, WEAK WRISTS, WEAK BACK, DURING PREGNANCY, OR WHEN FEELING GENERALLY TIRED. THE CAUTIONS FOR INVERTED POSTURES APPLY.

BENEFITS

CHAKRASANA STRENGTHENS THE LEGS. IT IS BENEFICIAL TO THE NERVES, DIGESTIVE, RESPIRATORY, CARDIOVASCULAR AND GLANDULAR SYSTEMS. IT INFLUENCES ALL THE HORMONAL SECREATIONS AND HELPS RELIEVE VARIOUS GYNACOLOGICAL DISORDERS.

NOTES

CHAKRASANA SHOULD PREFERABLY BE PRACTICED ON A SOFT CARPET, WHILE WILL PROTECT THE HEAD, IT SHOULD NOT BE PRACTICED ON A BLANKET, WHICH MAY SLIP.

HANUMANASANA

PRACTICE

• KNEEL ON THE LEFT KNEE AND PLACE THE RIGHT FOOT ABOUT 30 CM IN FRONT OF THE LEFT KNEE.
• PLACE THE PALMS OF THE HANDS ON THE FLOOR ON EITHER SIDE OF THE RIGHT FOOT.
• GENTLY AND GRADUALLY SLIDE THE RIGHT FOOT FORWARD.
• SIMULTANEOUSLY, SUPPORT THE WEIGHT OF THE BODY ON THE HANDS.
• STRAIGHTEN BOTH LEGS, MOVING THE RIGHT FOOT AS FAR FORWARD AND THE LEFT AS FAR BACKWARD AS THEY WILL GO WITHOUT STRAIN.
• IN THE FINAL POSITION, THE BUTTOCKS ARE LOWERED SO THAT THE PELVIC FLOOR AND BOTH LEGS REST ON THE GROUND IN ONE STRAIGHT LINE.
• CLOSE THE EYES, RELAX THE BODY AND BRING THE PALMS TOGETHER IN FRONT OF THE STERNUM.
• CHECK THAT THE BACK KNEE IS STRAIGHT.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• RETURN TO THE STARTING POSITION.
• REPEAT THE ASANA WITH THE OPPOSITE LEG FORWARD.

BREATHING

BREATHE NORMALLY THROUGHOUT.

DURATION

ONCE ON EACH SIDE.

AWARENESS

PHYSICAL - ON THE STRETCH OF THE HIPS, GROIN AND LEG MUSCLES, AND ON THE BREATH.

SPIRITUAL - ON MOOLADHARA, AJNA OR ANAHATA CHAKRA.

INDICATION

PEOPLE WITH SUFFER FROM CONDITION SUCH AS SLIPPED DISC, SCIATICA, HERNIA ARE STRICTLY ADVISED TO NOT ATTEMPT THIS ASANA.

BENEFITS

THIS POSE IMPROVES FLEXIBILITY AND BLOOD CIRCULATION IN THE LEGS AND HIPS. IT MASSAGES AND MAKES THE PELVIC AREA SUPPLE.

NOTES

HANUMANASANA IS THE ULTIMATE TEST OF LEG AND HIP FLEXIBILITY. VERY FEW PEOPLE WILL BE ABLE TO LOWER THE BODY TO THE FLOOR IN THE FINAL POSITION. THOSE WHO CANNOT MAY PLACE A CUSHION OR FOLDED BLANKET UNDERNEATH THE PELVIC FLOOR TO AVOID STRAIN.