WHAT IS THE SOLUTION FOR NECK AND SPINE PAIN?

 

BRAHMACHARYASANA

PRACTICE

• SIT WITH THE LEGS TOGETHER AND OUTSTRETCHED IN FRONT OF THE BODY.
• PLACE THE PALMS OF THE HANDS ON THE FLOOR ON EITHER SIDE OF THE HIPS WITH THE FINGERS POINTING FORWARD AND THE ELBOWS STRAIGHT.
• ADJUST THE POSITION OF THE HANDS, BRINGING THEN SLIGHTLY FORWARD, UNTIL THE CENTRE OF GRAVITY IS FOUND.
• PUSH DOWN WITH THE ARMS, USING THE ABDOMINAL MUSCLES TO LIFT THE BUTTOCKS, LEGS AND FEET FROM THE FLOOR.
• IN THE FINAL POSITION ONLY THE PALMS OF THE HANDS REMAIN ON THE FLOOR.
• THE WHOLE BODY IS SUPPORTED AND BALANCED ON THE HANDS ALONE.
• THE LEGS SHOULD BE HORIZONTAL AND STRAIGHT, THE SPINE MAY CURVE SLIGHTLY.
• DO NOT STRAIN.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• SLOWLY LOWER THE BUTTOCKS AND LEGS TO THE FLOOR.
• RELAX FOR A FEW MOMENTS WITH THE LEGS OUTSTRETCHED BEFORE PERFORMING THE NEXT ROUND.
• PRACTICE UP TO 3 ROUNDS.

BREATHING

INHALE WHILE SEATED ON THE FLOOR.

RETAIN INSIDE WHILE RAISING AND BALANCING THE BODY.

EXHALE WHILE RETURNING TO THE FLOOR.

AWARENESS

PHYSICAL - ON THE TENSION IN THE ABDOMEN, HIPS, LEG AND ARM MUSCLES, OR PERINEUM.

SPIRITUAL - ON MOOLADHARA OR MANIPURA CHAKRA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY PEOPLE WITH HIGH BLOOD PRESSURE OR ANY HEART AILMENT OR HERNIA.

BENEFITS

THIS ASANA STRENGTHENS THE ABDOMINAL ORGANS AND MUSCLES, AS WELL AS THE THIGHS AND ARMS. THE MUSCLES OF THE PERINEUM CONTRACT STRONGLY WHILE THIS ASANA IS PERFORMED, AUTOMATICALLY INDUCING VAJROLI MUDRA, ASHWINI MUDRA, AND MOOLA BANDHA.

CONSEQUENTLY, IT IS AN IMPORTANT ASANA FOR THE CONSERVATION OF SEXUAL ENERGY FOR SPIRITUAL PURPOSES.

GRIVASANA

PRACTICE

• LIE FLAT ON THE BACK.
• BEND THE KNEES AND BRING THE HEELS UP TO TOUCH THE BUTTOCKS.
• THE KNEES AND FEET SHOULD BE SLIGHTLY SEPARATED.
• PLACE THE PALMS ON THE GROUND ON EITHER SIDE OF THE HEAD, LEVEL WITH THE TEMPLES.
• PUSH DOWN ON THE HANDS AND FEET AND RAISE THE TRUNK, PLACING AND CROWN OF THE HEAD ON THE FLOOR.
• BALANCE ON THE HEAD AND FEET.
• RAISE THE ARMS AND CROSS THEM ON THE CHEST.
• THIS IS THE FINAL POSITION.
• HOLD FOR AS LONG AS IS COMFORTABLE.

BREATHING

INHALE DEEPLY IN THE STARTING POSITION.

RETAIN THE BREATH INSIDE WHILE RAISING.

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

EXHALE WHILE LOWERING THE TRUNK.

DURATION

UP TO 3 ROUNDS, GRADUALLY EXTENDING THE FINAL POSITION.

AWARENESS

PHYSICAL - ON THE NECK, THYROID GLAND OR PELVIC REGION, THE CROWN OF THE HEAD AND THE BALANCE.

SPIRITUAL - ON VISHUDDHI OR MANIPURA CHAKRA.

INDICATION

THIS IS A STRENUOUS POSTURE. ONLY PEOPLE IN GOOD, SOUND HEALTH SHOULD ATTEMPT IT. PEOPLE WITH NECK CONDITIONS SUCH AS SPONDYLITIS, ARTHRITIS, SLIPPED DISC, HIGH BLOOD PRESSURE SHOULD NOT PRACTICE THIS ASANA.

CAUTION FOR INVERTED ASANAS APPLY.

BENEFITS

GRIVASANA STRENGTHENS THE NECK, BACK AND THIGHS, AND IMPROVES THE SENSE OF BALANCE.

SIRSHAPADA BHUMI SPARSHASANA

PRACTICE

• LIE IN SHAVASANA.
• RELAX THE WHOLE BODY.
• TURN THE PALMS OF THE HANDS TO THE FLOOR.
• PRESS DOWN ON THE HANDS, ELBOWS AND LOWER ARMS, RAISING THE HEAD AND SHOULDERS.
• PLACE THE TOP OF THE HEAD ON THE FLOOR.
• TENSE THE BODY AND, MOVING THE BODY TOWARDS THE HEAD, RAISE THE TRUNK OFF THE GROUND AS HIGH AS POSSIBLE.
• THE ARMS AND HANDS ARE KEPT ON THE GROUND TO SUPPORT THE BODY UNTIL BALANCE IS OBTAINED.
• TRY TO STRAIGHTEN THE LEGS.
• PLACE THE SOLES OF THE FEET FLAT ON THE GROUND.
• IN THE FINAL POSITION THE PALMS OF THE HANDS ARE PLACED ON THE THIGHS.
• THE ENTIRE BODY IS SUPPORTED BY THE HEAD AND FEET ONLY.
• TO RELEASE THE FINAL POSITION, PLACE THE HANDS AND ARMS ON THE FLOOR FOR SUPPORT AND GENTLY LOWER THE BODY.
• RELAX AND LET THE BREATHING RETURN TO NORMAL.
• THIS IS ONE ROUND.

BREATHING

INHALE BEFORE RAISING THE TRUNK AND WHILE HOLDING THE FINAL POSITION.

EXHALE WHILE LOWERING THE BODY.

DURATION

HOLD FOR AS LONG AS IS COMFORTABLE WITHOUT STRAIN, PRACTICE UP TO 3 ROUNDS.

AWARENESS

PHYSICAL - ON THE SPINE AND BACK.

SPIRITUAL - ON MANIPURA CHAKRA.

INDICATION

NOT TO BE PRACTICED BY PEOPLE WITH HIGH BLOOD PRESSURE, HEART CONDITIONS OR ANY CHRONIC CONDITIONS, WITHOUT THE GUIDANCE OF A COMPETENT TEACHER.

ONLY PEOPLE IN GOOD, SOUND HEALTH SHOULD ATTEMPT IT.

PEOPLE HAVING ANY NECK CONDITIONS, ARTHRITIS, SERIOUS EYE PROBLEM SHOULD NOT PRACTICE THIS ASANA. CAUTIONS FOR STRENUOUS INVERTED ASANAS APPLY.

BENEFITS'

THIS ASANA MAKES THE BACK MUSCLES STRONG AND SUPPLE. IT STRENTHENS THE THIGH, NECK AND ABDOMINAL MUSCLES AND IS AN EXCELLENT POSE FOR INDUCING RELAXATION.

POORNA MATYENDRASANA

PRACTICE

• SIT ON THE FLOOR WITH THE LEGS STRETCHED FORWARD.
• RELAX THE WHOLE BODY.
• PLACE THE RIGHT FOOT ON THE LEFT THIGH AS NEAR TO THE WAIST AS COMFORTABLE, AS IN ARDHA PADMASANA.
• THE RIGHT FOOT SHOULD PRESS AGAINST THE ABDOMEN WITH THE RIGHT KNEE REMAINING ON THE FLOOR.
• BEND THE LEFT KNEE AND PLACE THE FOOT ON THE OUTSIDE OF THE RIGHT KNEE WITH THE SOLE ON THE FLOOR.
• TWIST THE BODY TO THE LEFT, BRINGING THE RIGHT ARMPIT AGAINST THE OUTSIDE OF THE LEFT KNEE AND REACH DOWN TO GRASP THE LEFT ANKLE OR TOE WITH THE RIGHT HAND.
• TRY TO KEEP THE HEAD AND SPINE STRAIGHT.
• THE RIGHT ARM SHOULD EVENTUALLY BE STRAIGHT AND IN LINE WITH THE LEFT CALF.

• PLACE THE LEFT ARM BEHIND THE BACK AND TRY TO TOUCH THE RIGHT HEEL WITH THE HAND.
• BE CAREFUL NOT TO STRAIN THE BODY IN ANY WAY BY EITHER TWISTING THE TRUNK MORE THAN ITS FLEXIBILITY WILL ALLOW OR BY PLACING THE LEG, IN ARDHA PADASANA, HIGHER THAN IT IS ABLE TO GO NATURALLY.
• USING THE RIGHT ARM AS A LEVER, GENTLY TWIST THE TRUNK FURTHER TO THE LEFT.
• FINALLY, TWIST THE HEAD TO THE LEFT.
• THIS IS THE FINAL POSITION.
• MAINTAIN THE POSE FOR AS LONG AS IS COMFORTABLE.
• SLOWLY RETURN TO THE FORWARD POSITION, RELEASE THE LIMBS AND RELAX.
• REPEAT THE SAME PROCESS WITH THE LEGS REVERSED AND TWIST IN THE OPPOSITE DIRECTION.
• AFTER TWISTING TO EACH SIDE, STRETCH THE LEGS FORWARD AND RELAX IN SHAVASANA.
• 
  

BREATHING

EXHALE AS THE BODY TWIST.

BREATHE NORMALLY IN THE FINAL POSITION.

INHALE WHILE RETURNING TO THE FORWARD FACING POSE.

DURATION

HOLD THE POSE UP TO 2 MINUTES ON EACH SIDE.

IT SHOULD NOT BE MAINTAINED FOR LONG PERIODS OF TIME.

 

AWARENESS

PHYSICAL - ON THE TWIST OF THE SPINE OR ON THE NATURAL BREATH.

SPIRITUAL - ON AJNA CHAKRA.

INDICATION

PEOPLE SUFFERING FROM PEPTIC ULCERS, HERNIA, SHOULD NOT PRACTICE THIS POSE.

BENEFITS

THIS ASANA SIMULTANEOUSLY STRETCHES THE MUSCLES ON ONE SIDE OF THE BACK AND ABDOMEN WHILE CONTRACTING THE MUSCLES ON THE OTHER SIDE.

IT TONES THE NERVES OF THE SPINE, MAKES AND BACK MUSCLES SUPPLE, RELIEVES LUMBAGO AND MUSCULAR SPASMS, REDUCING THE TENDENCY OF ADJOINING VERTEBRAE TO DEVELOP INFLAMMATORY PROBLEMS AND CALCIUM DEPOSITS.

IT REGULATES THE SECRETIONS OF THE ADRENAL GLAND, LIVER AND PANCREAS, AND IS BENEFICIAL FOR THE KIDNEYS.

NOTES

THIS ASANA IS DEDICATED TO THE GREAT YOGI MAYSYENDRANATH, WHO FOUNDED HATHA VIDYA.

MAYURASANA

PRACTICE

• KNEEL ON THE FLOOR.
• PLACE THE FEET TOGETHER AND SEPARATE THE KNEES.
• LEAN FORWARD AND PLACE BOTH PALMS BETWEEN THE KNEES ON THE FLOOR WITH THE FINGERS POINTING TOWARDS THE FEET.
• THE HAND POSITION WILL HAVE TO BE ADJUSTED ACCORDING TO COMFORT AND FLEXIBILITY.
• BRING THE ELBOWS AND FOREARMS TOGETHER.
• LEAN FURTHER FORWARD AND REST THE ABDOMEN ON THE ELBOWS AND THE CHEST ON THE UPPER ARMS.
• STRETCH THE LEGS BACKWARD SO THEY ARE SLIGHTLY AND TOGETHER.

• TENSE THE MUSCLES OF THE BODY AND SLOWLY ELEVATE THE TRUNK AND LEGS SO THAT THEY ARE HORIZONTAL TO THE FLOOR.
• HOLD THE HEAD UPWARD.
• THE WHOLE BODY SHOULD NOW BE BALANCED ONLY ON THE PALMS OF THE HANDS.
• TRY TO ELEVATE THE LEGS AND FEET HIGHER, KEEPING THEM STRAIGHT BY APPLYING MORE MUSCULAR EFFORT AND BY ADJUSTING THE BALANCE OF THE BODY.
• DO NOT STRAIN.
• IN THE FINAL POSITION, THE WEIGHT OF THE BODY SHOULD BE SUPPORTED BY THE MUSCLES OF THE ABDOMEN AND NOT TO CHEST.
• MAINTAIN THE POSE FOR A SHORT PERIOD OF TIME, THEN SLOWLY RETURN TO THE BASE POSITION.
• THIS IS ONE ROUND.
• THE ASANA MAY BE REPEATED WHEN THE BREATHING RATE HAS RETURNED TO  NOMALY.

BREATHING

EXHALE WHILE RAISING THE BODY FROM THE FLOOR.

INHALE WHILE LOWERING THE BODY BACK TO TH FLOOR.

TO BEGIN WITH, HOLD THE BREATH OUT IN THE FINAL POSITION.

ADVANCED PRACTITIONER MAY BREATHE SLOWLY AND DEEPLY IN THE POSE.

ALLOW THE BREATHING TO RETURN TO NORMALY BEFORE ATTEMPTING A SECOND ROUND.

DURATION

UP TO 3 ROUNDS. IN THE BEGINNING, THIS ASANA SHOULD BE HELD FOR A FEW SECONDS, SLOWLY INCREASING THE DURATION WITH PRACTICE. ADEPTS MAY HOLD THE FINAL POSITION FOR A FEW MINUTES.

AWARENESS

PHYSICAL - ON THE PRESSURE ON THE ABDOMEN AND ON MAINTAINING BALANCE.

SPIRITUAL - ON MANIPURA CHAKRA.

INDICATION

MAYURASANA SHOULD NOT BE PRACTICED BY PEOPLE WITH HIGH BLOOD PRESSURE OR ANY HEART AILMENTS, HERNIA, PEPTIC OR DUODENAL ULCER. THIS POSE SHOULD NOT BE ATTEMPTED IF THERE IS ANY SIGN OF ILLNESS OR PHYSICAL WEAKNESS. PREGNANT WOMEN ARE STRONGLY ADVISED NOT TO PRACTICE THIS ASANA. CAUTIONS FOR INVERTED POSTURES APPLY.

BENEFITS

THIS ASANA STIMULATES THE METABOLIC PROCESSESS WHICH INCREASE SECREATIONS FROM DIFFERENT GLANDS. IT STIMULATES THE ELIMINATION OF TOXINS FROM THE BLOOD, ASSITING THE REMOVAL OF SKIN CONDITIONS SUCH AS BOILS. IT IS USEFUL IN MANAGING FLATULENCE, CONSTIPATION, DIABETES AND KIDNEYS. IT HARMONIZES THE GLANDS OF THE ENDOCRINE SYSTEM, DEVELOPS MENTAL AND PHYSICAL BALANCE, STRENGTHENS THE MUSCLES OF THE WHOLE BODY AND DEVELOPS MUSCULAR CONTROL.

NOTES

AS WOMEN HAVE A DIFFERENT MUSCULAR SYSTEM TO MEN IN THE ABDOMEN AND CHEST AREAS, THEY MAY FIND MAYURASANA DIFFICULT TO PERFORM.

IT IS VERY EASY TO FALL FORWARD FROM THE FINAL POSITION AND CRUSH THE NOSE ON THE FLOOR. SO BE CAREFUL, IF NECESSARY. PLACE A SMALL CUSHION ON THE FLOOR UNDER THE FACE.

PADMA MAYURASANA

PRACTICE

• SIT IN PADMASANA.
• STAND ON THE KNEES AND PLACE THE PALMS FLAT ON THE FLOOR IN FRONT OF THE BODY WITH THE FINGERS POINTING BACKWARDS TOWARDS THE KNEES.
• BEND THE ELBOWS AND BRING THEN TOGETHER.
• LEAN FORWARD AND PLACE THE ELBOWS AGAINST EACH SIDE OF THE ABDOMEN.
• LEAM FURTHER FORWARD SO THAT THE CHEST REST ON THE UPPER ARMS.
• FIND THE BALANCE POINT OF THE BODY.
• LEAN FURTHER FORWARD AND SLOWLY RAISE THE FOLDED LEGS FROM THE FLOOR.
• DO NOT STRAIN.
• THE TRUNK, HEAD AND LEGS SHOULD LIE IN ONE HORIZONTAL, STRAIGHT LINE.
• THIS IS THE FINAL POSITION.
• MAINTAIN THE POSITION FOR A COMFORTABLE LENGTH OF TIME.
• SLOWLY OVER THE KNEES AND RETURN TO THE STARTING POSITION.
• CHANGE THE POSITION OF THE LEGS, MAKING THE OPPOSITE LEG UPPERMOST, AND PERFORM ANOTHER ROUND.

INDICATION

AS FOR MAYURASANA. IN ADDITION, THOSE WITH SCIATICA, OR WEAK INJURED KNEES SHOULD NOT PRACTICE THIS ASANA.

NOTES

IF THE PRACTITIONER IS ABLE TO SIT COMFORTABLY IN PADMASANA, PADMA MAYURASANA IS EASIER TO PERFORM THAN THE BASIC MAYURASANA POSE, ESPECIALLY FOR WOMEN.

MOOLABANDHASANA

PRACTICE

• SIT WITH THE LEGS OUTSTRETCHED IN FRONT OF THE BODY.
• BEND THE KNEES AND BRING THE SOLES OF THE FEET TOGETHER.
• DRAW THE HEELS TOWARDS THE BODY.
• THE OUTSIDE OF THE FEET SHOULD REMAIN ON THE FLOOR.
• PLACING TEH HANDS BEHIND THE BUTTOCKS WITH THE FINGERS POINTING BACKWARD, RAISE THE BUTTOCKS ON TO THE HEELS, SO THAT THE HEELS REMAIN ON THE FLOOR.
• DO NOT STRAIN THE ANKLES.
• PLACE THE HANDS ON THE KNEES IN EITHER CHIN OR JNANA MUDRA.
• PRACTICE NASIKAGRA DRISHTI.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• RELEASE THE LEGS AND STRETCH THEM FORWARD.
• REPEAT WHEN ALL THE TENSION HAS LEFT THE LEGS AND FEET.

BREATHING

BREATHE NORMALLY THROUGHOUT THE PRACTICE.

 

AWARENESS

PHYSICAL - ON THE PRESSURE OF THE HEELS AT THE PERINEUM.

SPIRITUAL - ON MOOLADHARA CHAKRA OR THE TIP OF THE NOSE.

INDICATION

THIS POSE SHOULD NOT BE ATTEMPTED UNTIL THE KNEES AND ANKLES HAVE BECOME VERY FLEXIBLE.

BENEFITS

THIS ASANA AUTOMATICALLY INDUCES MOOLA BANDHA AND IS PRIMARILY USED FOR AWAKENING MOOLABANDHA CHAKRA. IT IS AN IMPORTANT ASANA FOR THE CONSERVATION OF SEXUAL ENERGY, AND TONES THE REPRODUCTIVE AND ELIMINATORY ORGANS. IT ALSO MAKES THE LEGS AND FEET ESCEPTIONALLY SUPPLE.

GORAKSHASANA 

PRACTICE

• SIT WITH THE LEGS STRETCHED OUT IN FRONT OF THE BODY.
• BEND THE KNEES, TAKE HOLD OF THE FEET AND PLACE THE SOLES TOGETHER.
• DRAW THE HEELS UP TO THE PERINEUM.
• RAISE THE HEELS, KEEPING THE BALLS OF THE FEET ON THE FLOOR.
• PLACE THE HANDS BEHIND THE BUTTOCKS, FINGERS POINTING BACKWARD, AND LEVER THE BODY FORWARD UNTIL THE FEET BECOME VERTICAL.
• THE KNEES SHOULD REMAIN ON THE FLOOR.
• DO NOT STRESS.
• CROSS THE WRISTS IN FRONT OF THE NAVEL.
• HOLD THE LEFT HEEL WITH THE RIGHT HAND AND THE RIGHT HEEL WITH THE LEFT HAND.
• STRAIGHTEN THE SPINE AND FACE FORWARD.
• PERFORM NASIKAGRA DRISHTI.
• THIS IS THE FINAL POSITION.
• HOLD FOR AS LONG AS IS COMFORTABLE.
• 
  

BREATHING

BREATHE NORMALLY THROUGHOUT THE PRACTICE.

AWARENESS

PHYSICAL - ON MAINTAINING BALANCE OR ON THE FEET AND KNEES.

SPIRITUAL - ON MOOLADHARA CHAKRA.

INDICATION

THIS POSE SHOULD NOT BE ATTEMPTED UNTIL THE KNEES AND ANKLES HAVE BECOME VERY FLEXIBLE.

BENEFITS

THIS ASANA REVERSE THE FLOW OF APANA, DIRECTING IT UPWARD TO THE HIGHER CENTRES FOR USE IN MEDITATIVE STATES.

IT MAKES THE LEGS AND FEET EXTREMELY SUPPLE.

NOTES'

TO PERFORM THIS ASANA, THE MUSCLES OF THE LEGS AND FEET NEET TO BE SLOWLY STRETCHED OVER A PERIOD OF TIME.

ASTAVAKRASANA

PRACTICE

• STAND WITH THE FEET ABOUT HALF METRE APART.
• BEND THE KNEES.
• PLACE THE RIGHT PALM ON THE FLOOR BETWEEN THE FEET AND THE LEFT PALM A LITTLE IN FRONT OF THE LEFT FOOT.
• PLACE THE RIGHT LEG ABOVE THE RIGHT ARM, RESTING THE THIGH ON THE BACK OF THE UPPER RIGHT ARM, JUST ABOVE THE ELBOW.
• BRING THE LEFT FOOT FORWARD BETWEEN THE ARMS SO THAT IT LIES CLOSE TO THE RIGHT FOOT.

• LIFT BOTH LEGS FROM THE FLOOR AND INTERLOCK THEM BY PLACING THE LEFT FOOT ON THE RIGHT ANKLE.
• STRETCH BOT LEGS TO THE RIGHT SIDE.
• BE SURE THAT THE RIGHT ARM IS BETWEEN THE THIGHS.
• THE RIGHT ELBOW SHOULD BE SLIGHTLY BENT THE THIGHS.
• THE LEFT UUPER ARM SHOULD BE STRAIGHT.
• BALANCE ON THE ARMS.

• BEND THE ELBOWS, LOWER THE TRUNK AND HEAD UNTIL THEY ARE PARALLEL TO THE FLOOR.
• THIS IS THE FINAL POSITION.
• HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
• STRAIGHTEN THE ARMS AND RAISE THE TRUNK.
• RELEASE THE LEGS AND LOWER THEM TO THE FLOOR.
• RETURN TO THE STARTING POSITION.
• REPEAT ON THE OPPOSITE SIDE.

BREATHING

EXHALE WHILE LIFTING THE LEGS OFF THE FLOOR AND LOWERING THE HEAD AND TRUNK INTO THE FINAL POSITION.

BREATHE NORMALLY IN THE FINAL POSITION.

INHALE WHILE STRETCHING THE LEGS SIDEWAYS AND WHILE RAISING THE TRUNK TO COME OUT OF THE FINAL POSITION.

AWARENESS

PHYSICAL - ON MAINTAIN BALANCE.

SPIRITUAL - ON MANIPURA CHAKRA.

INDICATION

THIS POSE SHOULD NOT BE ATTEMPTED UNTIL THE ARMS AND SHOULDERS HAVE BECOME VERY STRONG. PEOPLE WITH HEART AILMENTS, HIGH BLOOD PRESSURE, BACK CONDITIONS OR PROBLEMS IN THE HIPS SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS ASANA DEVELOPS NERVOUS CONTROL THROUGHOUT THE BODY AND MIND. IT REVERSES THE FLOW OF APANA, DIRECTING THE ENERGY TOWARDS MANIPURA CHAKRA, HELPING TO MAINTAIN BRAHMACHARYA, "CELIBACY". IT STRENGTHENS THE WRISTS, THE ARM AND LEG MUSCLES AND THE MUSCLES OF THE ABDOMEN.

VRISCHIKASANA

PRACTICE

• PLACE THE FOLDED BLANKET ON THE FLOOR FOR THE HEAD.
• ASSUME THE FINAL POSITION OF SIRSHASANA.
• RELAX THE WHOLE BODY, BEND THE KNEES AND ARCH THE BACK.
• AFTER SECURING THE BALANCE, MOVE THE FOREARMS CAREFULLY SO THAT THEY LIE ON EACH SIDE OF THE HEAD, PARALLEL WITH EACH OTHER, PALMS FLAT ON THE FLOOR.
• TRANSFER THE WEIGHT ON TO THE FOREARMS AND FIND THE BALANCE.
• LOWER THE FEET AS FAR AS POSSIBLE TOWARD THE HEAD.
• SLOWLY RAISE THE HEAD BACKWARD AND UPWARD.
• RAISE THE UPPER ARMS SO THAT THEY ARE VERTICAL.
• THE HEELS SHOULD REST ON THE CROWN OF THE HEAD IN THE FINAL POSITION.
• TRY TO RELAX THE WHOLE BODY AS MUCH AS POSSIBLE.
• HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• SLOWLY RETURN TO SIRSHASANA FOR A MINUTE OR TWO BEFORE ASSUMING THE UPRIGHT POSITION. 

BREATHING

RETAIN THE BREATH INSIDE WHILE ASSUMING SIRSHASANA.

BREATHE NORMALLY IN SIRSHASANA.

WHEN LEARNING TO PRACTICE VRISCHIKASANA, THE LEGS MAY BE LOWERED IN STAGES, INHALING AND RELAXING THE SPINE, EXHALING AND LOWERING A LITTLE MORE EACH TIME.

EXPERIENCED PRACTITIONER WOULD RETAIN THE BREATH INSIDE WHILE GOING INTO THE FINAL POSITION.

AS THE NECK, SHOULDERS, SPINE AND ABDOMEN ARE ALL EXTENDED IN THIS POSE, THE BREATHING MAY BE FAST AND HEAVY.

HOWEVER, TRY TO BREATHE NORMALLY IN THE FINAL POSITION.

DURATION

VRISCHIKASANA IS DIFFICULT TO MAINTAIN FOR LONG, IN THE BEGINNING, IT MAY BE HELD FOR UP TO 30 SECONDS, ALTHOUGH ADEPTS MAY MAINTAIN IT FOR UP TO 5 MINUTES.

AWARENESS

PHYSICAL - ON TRANSFERRING THE WEIGHT ON TO THE FOREARMS OR HEAD WHILE MOVING BETWEEN VRISCHIKASANA AND SIRSHASANA, AND ON MAITAINING BALANCE.

SPIRITUAL - ON AJNA CHAKRA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY PEOPLE WITH HIGH BLOOD PRESSURE, VERTIGO. ONLY THOSE WHO CAN PERFORM ALL THE INVERTED POSES WITHOUT THE SLIGHTEST DIFFICULTY SHOULD ATTEMPT IT. ALL CAUTIONS FOR STRENUOUS INVERTED POSTURES SHOULD BE OBSERVED.

BENEFITS

VRISCHIKASANA REORGANIZES PRANA IN THE BODY, ARRESTING THE PHYSICAL AGEING PROCESS. IT IMPROVES THE BLOOD FLOW OF THE BRAIN AND PITUITARY GLAND, REVITALIZING ALL THE BODY'S SYSTEM. IT IMPROVES CIRCULATION IN THE LOWER LIMBS AND ABDOMEN, AND TONES THE REPRODUCTIVE ORGANS. THE ARCHED POSITION STRETCHES AND LOOSENS THE BACK, TONING THE NERVES OF THE SPINE. IT STRENGTHENS THE ARMS AND DEVELOPS TH SENSE OF BALANCE.

NOTES

PRACTICE NEAR A WALL UNTIL THIS POSE IS PERFECTED. THERE SHOULD BE NO FURNITURE OR OTHER OBJECTS NEARBY AGAINST WHICH THE BODY MAY FALL, IF BALANCE IS LOST.