WHAT IS THE SOLUTION FOR PILES? (PADMASANA)

 

PADMASANA 

PADMASANA IS TRADITIONALLY REGARDED AS ONE OF THE BEST POSTURES FOR PRANAYAMA AND PRATYAHARA AS IT ALLOWS THE BODY TO BE HELD COMPLETELY STEADY FOR LONG PERIODS OF TIME. AS THE BODY IS STEADY FOR LONG PERIODS OF TIME.

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 AS THE BODY IS STEADIED, THE MIND BECOMES CALM AND GIVES A FIRM FOUNDATION FOR CONCENTRATON. PADMASANA DIRECTS THE FLOW OF PRANA FROM MOOLADHARA CHAKRA IN THE PERINEUM TO SAHASRARA AT THE CROWN OF THE HEAD, HEIGHTENING THE EXPERIENCING OF MEDITATION.

THE ASANA IN THIS CHAPTER CLEAR PHYSICAL, EMOTIONAL AND MENTAL BLOCKS, HELP AWAKEN THE ENERGY CENTRES OF THE BODY AND INDUCE TRANQUILLITY. 

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THEY INCREASE THE ABILITY TO SIT IN PADMASANA FOR EXTENDED PERIODS OF TIME AS REQUIRED FOR ADVANCED MEDITATION PRACTICES, BUT SHOULD NOT BE PRACTICED BY PEOPLE WHO CAN ALREAY SIT IN PADMASANA WITHOUT THE SLIGHTEST DIFFICULTYOR STRAIN.

YOGA MUDRA

PRACTICE

• SIT IN PADMASANA AND CLOSE THE EYES.
• RELAX THE BODY FOR SOME TIME, BREATHING NORMALLY.
• HOLD ONE WRIST BEHIND THE BACK WITH THE OTHER HAND.
• INHALE DEEPLY.
• WHILE EXHALING, BEND FORWARD, KEEPING THE SPINE STRAIGHT.
• BRING THE FOREHEAD TO THE FLOOR OR AS CLOSE AS IS COMFORTABLE.
• RELAX THE WHOLE BODY IN THE FINAL POSITION, BREATHING SLOWLY AND DEEPLY.
• BE AWARE OF THE PRESSURE OF THE HEELS ON THE ABDOMEN.
• STAY IN THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• DO NOT STRAIN THE BACK, ANKLES, KNEES OR THIGHS BY FOCING THE BODY INTO THE POSTURE OR STAYING IN IT FOR TOO LONG.
• SLOWLY RETURN TO THE STARTING POSITION.
• REPEAT THE POSE WITH THE LEGS CROSSED THE OTHER WAY AROUND.

BREATHING

INHALE SLOWLY AND DEEPLY IN THE STARTING POSITION.

EXHALE WHILE BENDING FORWARD.

BREATHE DEEPLY AND SLOWLY IN THE FINAL POSITION.

INHALE WHILE RETURNING TO THE STARTING POSE.

DURATION

REMAIN IN THE FINAL POSITION FOR ONE OR TWO MINUTES IF COMFORTABLE.

AWARENESS

PHYSICAL - ON THE BACK, ABDOMEN OR BREATHING. 

SPIRITUAL - ON MANIPURA CHAKRA.

SEQUENCE

IDEALLY PRECEDED OR FOLLOWED BY A BACKWARD BENDING ASANA SUCH AS MATSYASANA (WITH THE LEGS STRETCHED OUT), USHTRASANA OR BHUJANGASANA.

INDICATION

PEOPLE WITH SERIOUS EYE, BACK OR HEART CONDITIONS, OR WITH HIGH BLOOD PRESSURE, AND THOSE IN THE EARLY POST-OPERATIVE OR POST-DELIVERY PERIOD SHOULD NOT ATTEMPT THIS ASANA.

BENEFITS

THIS IS AN EXCELLENT ASANA FOR MASSAGING THE ABDOMINAL ORGANS, REMOVING CONSTIPATION AND INDIGESTION. IT STRETCHES THE BACK, FREEING THE SPINAL NERVES WHICH EMERGE FROM THE SPACES BETWEEN THE VERTEBRAE, THUS CONTRIBUTING TO GOOD GENERAL HEALTH. YOGA MUDRASANA IS USED TO AWAKEN MANIPURA CHAKRA.

VARIATION

THIS VARIATION FOLLOWS THE SAME METHOD AS THE BASIC TECHNIQUE EXCEPT THAT INSTEAD OF REMAINING IN THE FINAL POSITION, THE BODY IS RAISED AND LOWERED A NUMBER OF TIMES.

IT IS PARTICULARLY USEFUL FOR THOSE WHO ARE STIFF AND CANNOT TOUCH THE FLOOR WITH THEIR FOREHEADS. SYNCHRONIZE THE MOVEMENT WITH THE BREATH.

MATSYASANA

PRACTICE

• SIT IN PADMASANA AND RELAX THE WHOLE BODY.
• CAREFULLY BEND BACKWARD, SUPPORTING THE BODY WITH THE ARMS AND ELBOWS.
• LIFT THE CHEST SLIGHTLY, TAKE THE HEAD BACK AND LOWER THE CROWN OF THE HEAD TO THE FLOOR.
• HOLD THE BIG TOES AND REST THE ELBOWS ON THE FLOOR.
• ADJUST THE POSITION FOR THE HEAD SO THE MAXIMUM ARCH OF THE BACK IS ATTAINED.
• RELAX THE ARMS AND THE WHOLE BODY, ALLOWS THE HEAD, BUTTOCKS AND LEGS TO SUPPORT THE WEIGHT OF THE BODY.
• CLOSE THE EYES AND BREATHE SLOWLY AND DEEPLY.
• RETURN TO THE STARTING POSITION, REVERSING THE ORDER OF MOVEMENTS.
• REPEAT THE ASANA, WITH THE LEGS CROSSED THE OTHER WAY.

BREATHING

BREATHE DEEPLY AND SLOWLY IN THE FINAL POSITION.

DURATION

THE FINAL POSITION MAY BE HELD FOR UP TO 5 MINUTES, ALTHOUGH 1 TO 3 MINUTES IS SUFFICIENT FOR GENERAL HEALTH.

AWARENESS

PHYSICAL - ON THE ABDOMEN, CHEST, NECK AND HEAD OR BREATH.

SPIRITUAL - ON MANIPURA OR ANAHATA CHAKRA.

SEQUENCE

HALASANA OR SARVANGASANA ARE THE IDEAL COUNTERPOSES AS THEY STRETCH THE NECK IN OPPOSITE DIRECTIONS, RELEASING ANY MUSCULAR TENSION.

INDICATION

PEOPLE WHO SUFFER FROM HEART DISEASE, PEPTIC ULCERS, HERNIA, BACK CONDITIONS OR ANY SERIOUS ILLNESS SHOULD NOT PRACTICE THIS ASANA. PREGNANT WOMEN SHOULD ALSO NOT ATTEMPT IT.

BENEFITS

THIS ASANA STRETCHES THE INTESTINES AND ABDOMINAL ORGANS AND IS USEFUL FOR ALL ABDOMINAL AILMENTS. TO REMOVE CONSTIPATION, DRINK 3 GLASSES OF WATER AND THEN PERFORM THIS ASANA. IT ALSO RELIEVES INFLAMED AND BLEEDING PILES. THIS PRACTICE IS VERY GOOD FOR ASTHMA AND BRONCHITIS AS IT ENCOURAGES DEEP RESPIRATION. IT RECIRCULATES STAGNANT BLOOD IN THE BACK, ALLEVIATING BACKACHE.

NOTES

IT IS IMPORTANT THAT THE BODY IS SLOWLY LOWERED INTO AND RAISED FROM THE FINAL POSITION BY USING THE ELBOWS AS A SUPPORT. THE MOVEMENT SHOULD BE PERFORMED WITH CONTROL AND CARE IT IS VERY EASY TO INJURE THE SPINE.

VARIATION 1

THIS VARIATION FOLLOWS THE BASIC TECHNIQUE EXCEPT FOR THE POSITION OF THE HANDS.

INTERLOCK THE FINGERS OF BOTH HANDS.

PLACE THE HANDS BEHIND THE HEAD AND REST THE BACK OF THE HEAD IN THE OPEN PALMS.

VARIATION 2

BEGINNERS

SIT WITH LEGS STRETCHED FORWARD.

FOLD ONE LEG, PLACING THE FOOT ON THE OPPOSITE THIGH AS IN ARDHA PADMASANA, THE HALF LOTUS POSE.

KEEP THE OTHER LEG STRAIGHT IN FRONT OF THE BODY.

SLOWLY BEND BACKWARD, USING THE ELBOWS FOR SUPPORT, AND LOWER THE CROWN OF THE HEAD TO THE FLOOR.

HOLD THE FOOT OF THE BENT LEG WITH BOTH HANDS.

ACCENTUATE THE ARCH OF THE BACK AS MUCH AS POSSIBLE WITHOUT STRAINING.

RELAX THE WHOLE BODY AND CLOSE THE EYES.

REMAIN IN THE FINAL POSITION FOR A COMFORTABLE LENGTH OF TIME AND THEN RETURN TO THE STARTING POSITION.

REPEAT THE SAME POSE WITH THE OTHER LEG FOLDED.

AS AN ALTERNATIVE, RST THE BACK OF THE HEAD ON THE FLOOR INSTEAD OF THE TOP OF THE HEAD.

VARIATION 3

STRETCH BOTH LEGS STRAIGHT IN FRONT OF THE BODY.

LEAN BACKWARD, USING THE ARMS FOR SUPPORT, AND REST THE TOP OF THE HEAD ON THE FLOOR.

ARCH THE BACK AND PLACE BOTH PALMS ON THE THIGHS OR LET THEM REST ON THE FLOOR.

AS AN ALTERNATIVE, THIS CAN BE DONE FROM THE LYING POSITION.

RETURN TO THE STARTING POSITION AFTER SOME TIME IN THE FINAL POSITION.

GUPTA PADMASANA

• ASSUME PADMASANA.
• PLACE THE HANDS ON THE FLOOR IN FRONT OF THE KNEES.
• LEANING ON THE ARMS, RAISE THE BUTTOCKS AND STAND ON THE KNEES.
• SLOWLW LOWER THE FRONT SIDE OF THE BODY TO THE FLOOR IN THE PRONE POSITION.
• REST THE CHIN ON THE FLOOR.
• PLACE THE PALMS TOGETHER BEHIND THE BACK.
• THE FINGERS MAY POINT DOWNWARD, OR UPWARD IN HAMSA MUDRA.
• IF POSSIBLE, TOUCH THE BACK OF THE HEAD WITH THE MIDDLE FINGERS.
• CLOSE THE EYES AND RELAX THE WHOLE BODY.
• RETURN TO THE STARTING POSITION, CROSS THE LEGS THE OTHER WAY AND REPEAT THE ASANA.

BREATHING

NORMAL AND UNRESTRAINED IN THE FINAL POSITION.

DURATION

HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.

AWARENESS

PHYSICAL - ON RELAXATION OF THE WHOLE BODY AND MIND, AND ON THE BREATH.

SPIRITUAL - ON ANAHATA CHAKRA.

BENEFITS

THIS ASANA HELPS TO CORRECT POSTRUAL DEFECTS ON THE SPINE AND SO IS USEFUL IN ACHIEVING A PRODUCTIVE MEDITATION POSTURE.

IT MAY BE USED AS A RELAXATION POSE AS IT INDUCES PEACE, STABILITY AND EMOTIONAL BALANCE.

VARIATION

FOR COMPLETE RELAXATION, THE HANDS MAY REST ON THE FLOOR BEHIND THE BODY WITH THE PALMS UPWARD. ALSO THE HEAD CAN BE TURNED TO ONE SIDE, RESTING ONE CHECK ON THE FLOOR.

AFTER SOME TIME, GENTLY TURN THE HEAD TO THE OTHER SIDE FOR AN EQUAL LENGTH OF TIME.

BADDHA PADMASANA

PRACTICE

• SIT IN PADMASANA.
• TAKE THE ARMS BEHIND THE BACK AND CROSS THEM.
• EXHALE, LEANING FORWARD SLIGTLY, AND REACH FOR THE RIGHT BIG TOE WITH THE RIGHT HAND AND LEFT BIG TOE IN THE LEFT HAND.
• IF IT IS DIFFICULT TO GRASP THE TOES, STRETCH THE SHOULDERS BACK SO THAT THE SHOULDER BLADES ARE BROUGH NEARER TO EACH OTHER.
• HOLD THE BIG TOE OF THE FOOT WHICH IS UPPERMOST FIRST.
• REMAIN IN THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• RETURN TO PADMASANA, CROSS THE LEGS THE OTHER WAY AROUND AND REPEAT THE PRACTICE.

BREATHING

DEEP AND SLOW IN THE FINAL POSITION.

AWARENESS

PHYSICAL - ON THE ABDOMEN OR BREATHING PROCESS.

SPIRITUAL - ON ANAHATA CHAKRA.

INDICATION

PEOPLE WITH SERIOUS EYE, BACK OR HEART CONDITIONS, OR WITH BLOOD PRESSURE, HERNIA OR HYDROCONDITIONS SHOULD NOT PRACTICE THIS ASANA OR ITS VARIATION, ALSO THOSE IN THE EARLY POST-OPERATIVE OR POST-DELIVERY PERIOD.

BENEFITS

IT ALLEVATES PAIN IN THE SHOULDERS, ARMS AND BACK. IT ENCOURAGES NORMAL GROWTH IN CHILDREN WITH POORLY DEVELOPED CHESTS. SPIRITUALLY, IT IS USED IN THE PROCESS OF AWAKENING KUNDALINI.

SEQUENCE

AN EXCELLENT PRELIMINARY FOR MEDITATION PRACTICES.

VARIATION

SIT IN BADDHA PADMASANA.

INHALE DEEPLY THENWHILE EXHALING BEND FORWARD WITHOUT STRAINING AND TRY TO TOUCH THE FOREHEAD TO THE FLOOR.

REMAIN IN THE FINAL POSITION WHILE COMFORTABLE WITH NORMAL BREATHING.

INHALE WHILE RETURNING TO THE UPRIGHT POSITION.

GENTLY RELEASE.

BENEFITS

THE VARIATION MASSAGES THE ABDOMINAL ORGANS, STRETCHES THE BACK, AND IS USED TO AWAKEN MANIPURA CHAKRA.

LOLASANA

PRACTICE

• SIT IN PADMASANA.
• PLACE THE PALMS ON THE FLOOR BESIDE THE THIGHS.
• INHALE DEEPLY.
• RAISE THE WHOLE BODY FROM THE FLOOR, BALANCING ONLY ON THE HANDS.
• SWING THE BODY BACKWARD AND FORWARD BETWEEN THE ARMS.
• LOWER THE BUTTOCKS AND LEGS TO THE GROUND.
• REST IN THE SITTING POSITION.
• REPEAT THE POSE WITH THE LEGS CROSSED THE OTHER WAY.
• PRACTICE 3 TO 5 ROUNDS.

BREATHING

INHALE BEFORE LIFTING THE BODY OFF THE FLOOR.

RETAIN THE BREATH INSIDE WHILE RAISING AND SWINGING BACKWARD AND FORWARD.

EXHALE ON RETURNING TO THE FLOOR.

AWARENESS

PHYSICAL - ON THE STRENGTH OF THE ARMS, CONTRACTION OF THE PERINEAL FLOOR, THE SENSATION OF MOVEMENT AND ENERGY COORDINATED WITH THE BREATH, AND THE BALANCE.

SPIRITUAL - ON ANAHATA CHAKRA.

INDICATION

THIS IS A STRENUOUS ASANA, NOT SUITABLE FOR PEOPLE WITH HEART CONDITIONS, HIGH BLOOD PRESSURE, PROLAPSE, HERNIA OR BACK PAIN.

BENEFITS

THE ARMS, WRITS, SHOULDERS AND ABDOMINAL MUSCLES ARE STRENGTHENED AND THE CHEST IS OPENED. IT GENERATES CONTROL AND BALANCE.

KUKKUTASANA

PRACTICE

• SIT IN PADMASANA.
• INSERT THE HANDS BETWEEN THE CALVES AND THIGHS, NEAR THE KNEES.
• GRADUALLY PUSH THE ARMS THROUGH THE LEGS UP TO THE ELBOWS.
• PLACE THE PALMS OF THE HANDS FIRMLY ON THE FLOOR WITH THE FINGERS POINTING FORWARD.
• KEEPING THE HEAD STRAIGHT AND THE EYES FIXED ON A POINT IN FRONT, RAISE THE BODY FROM THE FLOOR, BALANCING ONLY ON THE HANDS.
• HOLD THE BACK STRAIGHT.
• REMAIN IN THE FINAL POSITION FOR AS LONG  AS IS COMFORTABLE.
• RETURN TO THE FLOOR AND SLOWLY RELEASE THE ARMS, HANS AND LEGS.
• CHANGE THE LEG POSITION AND REPEAT THE POSE.

BREATHING

TAKE A DEEP BREATH IN AND RAISE THE BODY.

BREATHE NORMALLY IN THE FINAL POSITION.

EXHALE WHILE LOWERING.

AWARENESS

PHYSICAL - ON THE CONTRACTION OF THE PERINEUM AND THE STRENGTH IN THE ARMS AND SHOULDERS, AND ON THE BREATH IN THE NOSTRILS WHILE MAINTAINING BALANCE.

SPIRITUAL - ON MOOLADHARA CHAKRA.

INDICATION

THIS IS A STRENUOUS ASANA, NOT SUITABLE FOR PEOPLE WITH HEART CONDITIONS, HIGH BLOOD PRESSURE, PROLAPSE, HERNIA OR BACK PAIN.

BENEFITS

THIS POSTURE STRENGTHENS THE ARM AND SHOULDER MUSCLES, AND STRETCHES THE CHEST. IT DEVELOPS A SENSE OF BALANCE AND STABILITY. IT IS USED IN THE PROCESS OF KUNDALINI AWAKENING DUE TO THE STIMULATION OF MOOLADHARA CHAKRA.

NOTES

THE ARMS AND WRISTS MUST BE STRONG ENOUGH TO SUPPORT THE BODY. PEOPLE WITH A LOT OF HAIR ON THEIR LEGS MAY FIND IT DIFFICULT AND PAINFUL TO INSERT THE ARMS BETWEEN THE THIGHS AND CALVES. APPLYING OIL TO THE LEGS WILL EASE THE PROBLEM. THOSE WITH A LOT OF FAT OR MUSCLES ON THE LEGS WILL ALSO HAVE DIFFICULTY.

GARBHASANA

PRACTICE

• SIT IN PADMASANA.
• INSERT AN ARM BETWEEN THE THIGH AND CALF OF EACH LEG AND BEND THE ELBOWS UNDER THE CALVES.
• FOLD THE ARMS UPWARD AND RAISE THE LEGS.
• HOLD THE EARS, BALANCING THE WHOLE BODY ON THE COCCYX.
• THE EYES MAY BE OPEN OR CLOSED.
• MAINTAIN THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
• LET GO OF THE EARS, LOWER THE LEGS AND SLOWLY RELEASE THE ARMS FROM THE LEGS.
• CROSS THE LEGS THE OTHER WAY AROUND AND REPEAT THE POSE.
• THIS ASANA MAY ALSO BE PERFORMED LYING ON THE BACK.

BREATHING

EXHALE WHILE BRINGING THE HANDS TO THE EARS.

BREATHE NORMALLY IN THE FINAL POSITION.

IN THE FINAL POSITION THE BREATH WILL BE SHALLOW BECAUSE THE STOMACH AND LUNGS ARE COMPRESSED.

AWARENESS

PHYSICAL - ON THE COMPRESSION OF THE ABDOMEN, ON MAINTAINING BALANCE, AND ON THE BREATH.

SPIRITUAL - ON MANIPURA CHAKRA.

BENEFITS

THIS ASANA HAS A REGULATING EFFECT ON THE ADRENAL GLANDS AND CALMS AN EXCITED MIND. IT HELPS EMOTIONAL STABILITY GENERALLY, GIVING A SENSE OF SECURITY, WHILE THOSE WHO EXPERIENCE UNCONTROLLABLE ANGER MAY PRACTICE THIS POSE REGULARITY. IT MASSAGES AND TONES THE ABDOMINAL ORGANS, STIMULATES THE DIGESTIVE FIRE AND INCREASES THE APPETITE. IT ALSO DEVELOPS THE SENSE OF BALANCE.

TOLANGULASANA

PRACTICE

• SIT IN PADMASANA.
• SLOWLY AND CAREFULLY LOWER THE BACK TO A 45 DEGREES ANGLE WITH THE FLOOR, USING THE HANDS AND ELBOWS TO ASSIT THE MOVEMENT.
• PLACE THE PALMS OF THE HANDS UNDERNEATH THE BUTTOCKS.
• RAISE THE TRUNK AND LEGS SO THAT THE WHOLE BODY IS SUPPORTED ONLY ON THE BUTTOCKS AND FOREARMS.
• PERFORM JALANDHARA BANDHA.
• ADVANCED PRACTITIONER MAY ALSO PRACTICE MOOLA BANDHA.
• REMAIN IN THE FINAL POSITION FOR A COMFORTABLE PERIOD OF TIME WITHOUT STRAINING.
• SLOWLY LOWER THE BODY TO THE FLOOR.
• REPEAT UP TO 5 TIMES.

BREATHING

INHALE IN THE RAISED POSITION AND RETAIN THE BREATH WHILE DOING JALANDHARA BANDHA. DO NOT STRAIN THE BREATH FOR LONGER THAN IS COMFORTABLE.

RELEASE JALANDHARA BANDHA AND EXHALE WHILE RETURNING TO THE STARTING POSITION.

AWARENESS

PHYSICAL - ON THE SENSE OF BALANCE AND TRANQUILLITY AND ON RETENTION OF THE BREATH.

SPIRITUAL - ON VISHUDDHI CHAKRA.

BENEFITS

THIS ASANA TONES THE ABDOMINAL ORGANS AND LOWER ABDOMINAL MUSCLES, AND REMOVES EXCESS WEIGHT. IT STRENGTHENS THE BACK, AND ESPECIALLY THE THIGH MUSCLES. IT INDUCES A STATE OF RELAXATION AND EQUANIMITY.

SWASTIKASANA

PRACTICE

• SIT WITH THE LEGS STRAIGHT IN FRONT OF THE BODY.
• BEND THE LEFT KNEE AND PLACE THE SOLE OF THE LEFT FOOT AGAINST THE INSIDE OF THE RIGHT THIGH SO THERE IS NO CONTACT BETWEEN THE HEEL AND THE PERINEUM.
• BEND THE RIGHT KNEE AND PLACE THE RIGHT FOOT IN THE SPACE BETWEEN THE LEFT THIGH CALF MUSCLES SO THAT THERE IS NO CONTACT BETWEEN THE HEEL AND THE PUBIS.
• GRASP THE TOES OF THE LEFT FOOT AND PULL THEM UP INTO THE SPACE BETWEEN THE RIGHT CALF AND THIGH.
• ADJUST THE POSITION SO THAT IT IS COMFORTABLE.
• THE KNEES SHOULD BE FIRMLY ON THE FLOOR.
• STRAIGHTEN THE SPINE.
• PLACE THE HANDS ON THE KNEES IN CHIN, JNANA OR CHINMAYA MUDRA.

INDICATION

SWASTIKASANA SHOULD NOT BE PERFORMED BY PEOPLE WITH SCIATICA OR SACRAL INFECTIONS.

BENEFITS

SWATIKASANA IS A HEALTHY POSITION TO SIT IN, ESPECIALLY FOR THOSE SUFFERING FROM VARICOSE VEINS, TIRED AND ACHING MUSCLES OR FLUID RETENTION IN THE LEGS.

NOTES

THIS IS THE EASIEST CLASSICAL MEDITATION ASANA AND IS A SIMPLIFIED VERSION OF SIDDHASANA.