DIFFERENT ASANAS
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ALTHOUGH, YOGA IS A SCIENTIFIC A PATTERN, BUT IT IS CRUCIAL TO HAVE PROPER KNOWLEDGE ABOUT THE RIGHT WAY OF PRACTICING YOGA, IN ORDER TO EXTRACT MAXIMUM BENEFITS OUT OF VARIOUS ASANAS. APART FROM KNOWING ABOUT VARIOUS OF ASANAS, ONE MUST BE AWARE OF WHICH TYPE OF ASANAS TO PRACTICE OR AVOID OF ASANAS, ONE MUST BE AWARE OF WHICH TYPE OF ASANAS TO PRACTISE OR AVOID FOR SPECIFIC HEALTH CONDITIONS AND THE PRECAUTIONS TO FOLLOWED. YOGA S BENEFICIAL FOR THE PEOPLE OF ALL AGES. IT HELPS ONE STAY HEALTHY, HAPPY, AND STRESS FREE.
EACH ASANA ITS OWN IMPORTANCE ON HEALTH. HERE IS A BRIEF DESCRIPTION OF VARIOUS YOGASANAS AND THEIR BENEFITS.
1. SHASHANKASANA
THIS IS ALSO REFERED TO AS THE "HARE POSE" BECAUSE A HARE SLEEPS/SIT IN THIS POSITION. THE ASANA RESEMBLES A HARE IN THE FINAL POSITION.
METHOD :
SIT N VAJRASANA, THE THUNDERVBOLT POSE OR THE KNEELING POSE. NOW PLACE YOUR HANDS ON THE THIGHS AND BREATHE IN A RELAXED MANNER. RAISE BOTH YOUR HANDS ABOVE THE HEAD, PALMS FACING FORWARD. THE ARMS SHOULD BE IN LINE WITH THE SHOULDERS.
SLOWLY BEND DOWN AND BRING THE HANDS FORWARD, TILL THE HANDS AND FOREHEAD TOUCHED THE GROUND. EXHALE WHILE YOU ARE BENDING FORWARD. IN THE FINAL POSITION THE FOREHEAD AND HANDS REST ON THE GROUND. REST THIS POSITION FOR AS LONG AS YOU ARE COMFORTABLE. IN THE FINAL POSITION SLOW RYTHMIC AND RELAXED BREATHING CAN BE DONE. EXHALE SLOWLY AND COME BACK TO THE INITIAL POSITION (KNEELING POSE). REPEAT THIS PROCESS FOR 5 ROUNDS DEPENDING ON TIME AND COMFORT.
THE BENEFITS :
THIS ASANA RELAXES THE MIND AND RELIEVES DEPRESSION. IT ENHANCES CONCENTRATION, WILL POWER, AND CONTROLS ANGER. IT TONES THE PELVIC MUSCLES AND RELIEVES SCIATIC PAIN. THE ASANA BOOSTS FUNCTIONING OF BRAIN CONDITIONS INCLUDING ASTHMA, BRONCHITIS, AND ALL KINDS OF BREATHING PROBLEMS. IT GIVES A GOOD RELAXING STRETCH TO THE UPPER BODY. SHASHANKASANA IS VERY HELPFUL FOR SPINE HEALTH AND GIVES GLOWING AND RADIANT SKIN. THE ASANA IS ESPECIALLY BENEFICIAL FOR LADIES. IT ELIMINATES FATIGUE FROM THE BODY.
NOTE :
WOMEN SUFFERING FROM SLIP DISC AND ARTHRITIS AND PREGNANT LADIES MUST NOT PRACTISE THIS ASANA WITHOUT CONSULTING AN EXPERT.
2. GOMUKHASANA (COW FACE POSE)
THIS ASANAS REFERRED AS POSTURE LIKE A COW'S FACE, THUS NAMED AS GOMUKHASANA. AS IN SANSRIT "GO" AND MEANS THE "COW", "MUKHA" MEANS THE "FACE".
METHOD :
SIT ON THE FLOOR WITH LEGS EXTENDED IN FRONT OF YOU. NOW FOLD THE LEFT LEG AND PLACE IT UNDER THE RIGHT BUTTOCKS. FOLD THE RIGHT LEG, AND PLACE IT UNDER OF THE LEFT BUTTOCKS. THE KNEES OF BOTH THE LEGS SHOULD BE CLOSE TO EACH OTHER, ONE ABOVE THE OTHER. BEND YOUR LEFT ARM AND PLACE IT BEHIND THE BACK. BEND YOUR RIGHT RIGHT ARM, TAKE IT OVER THE RIGHT SHOULDERS AND PLACE IT ON THE BACK AS FAR AS IT CAN GO. NOW TRY TO TOUCH THE TWO HANDS BEHIND THE BACK. INITIALLY YOU MAY BE ABLE TO JUST TOUCH THE FINGERS. LATER ON AS YOU DEVELOP FLEXIBILITY. YOU WILL BE ABLE TO HOLD THE LEFT HAND WITH THE RIGHT HAND. KEEP THE WAIST, NECK AND HEAD SHOULD BE STRAIGHT AND LOOK IN FRONT. BREATHIG SHOULD BE NORMAL. ALSO PULL THE HEAD A LITTLE TOWARDS BACK. MAINTAIN THIS POSITION FOR AS LONG AS A COMFORTABLE. THEN CHANGE THE POSITION OF LEG AND DO VICE VERSA. DO THIS ASANA FOR 3 TIMES EACH.
BENEFITS :
GOMUKHASANA IS A PANACEA IN "ASTHMA" AND "TB" PATIENTS. IT HELPS TO MAKE THE BACK FLEXIBLE. IT CAN REMOVE STIFF SHOULDERS AND BACKPAIN. THE ASANA ALSO HELPS IN THE TREATMENT OF SCIATICA. IT STIMULATES THE KIDNEYS AND CAN HELP THOSE SUFFERING FROM DIABETES AND FREQUENT URINATION. IT HELPS TO DEVELOP THE CHEST AND RELIEVES SEXUAL AILMENTS. IT HELPS IN ARTHRITIS. GIVES STRENGTH IN BACK, NECK, ARMS AND LOWER LIMBS. IT IS HELPFUL IN BOTH MALE AND FEMALE.
NOTE :
DO NOT PRACTICE IN HURRY. PRACTICE TILL BECOME
COMFORTABLE WITH "VAJRASANA".
3. DHANURASANA (BOW POSE)
IN THIS EXERCISE, OUR BODY POSE LOOKS LIKE A DHANUSH (BOW). HENCE, IT IS KNOWAS AS DHANURASA IN SANSKRIT.
METHOD :
LIE ON YOUR STOMACH WHICH TOUCHES THE GROUND, WITH YOUR FEET HIP-WIDTH APART AND YOUR ARMS BY THE SIDE OF YOUR BODY. FOLD YOUR KNEES AND YOUR ANKLES. BREATHING IN, LIFT YOUR CHEST OFF THE GROUND AND PULL YOUR LEGS UP AND BACK. LOOK STRAIGHT AHEAD WITH A SMILE ON YOUR FACE. CURVE YOUR LIPS TO MATCH THE CURVE OF YOUR BODY! KEEP THE POSE STABLE WHILE PAYING ATTENTION TO YOUR BREATH. YOUR BODY IS NOW TAUT AS A BOW. CONTINUE TO TAKE LONG DEEP BREATHS AS YOU RELAX IN THIS POSE. EXHALE AND GENTLY BRING YOUR LEGS AND CHEST TO THE GROUND. RELEASE THE ANKLES AND RELAX. THIS COMPLETES ONE CYCLE. PRACTICE 3-5 CYCLES.
BENEFITS :
THE ASANA RELIEVES CHRONIC CONSTIPATION, INDIGESTION, GAS, AND CHRONIC INDIGESTION. THE PRACTICE STRENGTHENS THE BACK AND ABDOMINAL MUSCLES. IT ENHANCES AND CHEST AND REDUCES WAIST SIZE. DHANURASANA OPENS UP THE CHEST, NECK, AND SHOULDERS. TONES THE LEG AND ARM MUSCLES, AND ADDS GREATER FLEXIBILITY TO THE BACK. THE ASANA IS A GREAT STRESS AND FATIGUE BUSTER. IT RELIEVES MENSTRUAL DISCOMFORT AND CONSTIPATION, AND HELPS PEOPLE WITH RENAL (KIDNEY) DISORDERS. REGULAR EXERCISE WILL MASSAGES LIVER AND PANCREAS GLAND. IT MAKES OUR HEART MUSCLES STRONG AND PANACEA IN RESPIRATORY PROBLEMS.
NOTE :
THOSE SUFFERING FROM HIGH BLOOD PRESSURE, HERNIA, BACK PAIN, HEADACHE, ABDOMEN SURGERY, OR MIGRAINE MUST NOT PRACTICE DHANURASANA. LADIES SHOULD NOT PRACTICE YOGA DURING PREGNANCY AND DURING PERIODS.
