KUMBHAKASANA, ADHO MUKHA SVANASANA, URDHA MUKHA SVANASANA, YOGA NIDRASANA (YOGA)

 

                           KUMBHAKASANA (PLANK POSE)

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                                THE ASANA STRENGTHENS AND TONES YOUR ARMS AND WRISTS. IT HELPS TONE ABDOMINAL MUSCLES. THE ASANA FILLS YOUR BODY WITH POSITIVE ENERGY. MIND BECOMES STRESS FREE.

                               METHOD : THE TECHNIQUE OF HOLDING BREATH IS KNOWN AS "KUMBAK" . LIE FLAT ON YOUR TUMMY ON THE FLOOR OR YOUR YOGA MAT. NOW PLACE YOUR PALMS NEXT TO YOUR FACE AND BEND YOUR FEET SO THAT THE TOES ARE PUSHING OFF THE GROUND. PUSH OFF YOUR HANDS AND RAISE YOUR BUTTOCK INTO THE AIR. YOUR LEGS SHOULD BE FLAT ON THE FLOOR  AS FAR AS POSSIBLE AND YOUR NECK SHOULD BE LOOSE. INHALE AND LOWER YOUR TORSO SO THAT YOUR ARMS ARE PERPENDICULAR TO THE FLOOR AND YOUR SHOULDERS AND CHEST ARE DIRECTLY OVER YOUR ARMS. REMEMBER TO KEEP YOUR FINGERS FROM FLARING OUT AND KEEP THEM CLOSE TOGETHER. YOU WILL FEEL YOUR STOMACH MUSCLES TIGHTEN. HOLD THIS POSE FOR AS LONG AS YOU CAN. TO GET OUT OF THIS POSE, EXHALE AND GENTLY LOWER YOUR BODY TO THE FLOOR.

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                             BENEFITS : THE POSE WILL MAKE YOU FEEL LIGHTER AND REFRESHED.

                              ADHO MUKHA SVANASANA 

                       (DOWNWARD FACING DOG POSE)

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                              CALMS THE MIND AND RELIEVES HEADACHE, INSOMNIA AND FATIGUE. THIS POSE LEAVES YOU ENERGIZED AND REJUVENATES THE BODY. IT INCREASES BLOOD CIRCULATION TO THE BRAIN. THE ASANA IS VERY HELPFUL FOR WOMEN FACING PROBLEMS AFTER THEIR MENOPAUSE.

                        METHOD :  ADHO MUKHA SVANASANA POSTURE REPLICATES A DOG BENDING FORWARD. THIS IS AN INVERTED POSE THAT HELPS IN REVERSING THE ACTION OF GRAVITY ON THE BODY. IT ALSO FACILITATES BLOOD AND LYMPH FLOWING IN OPPOSITE DIRECTIONS. SINCE THERE IS AN INCREASED BLOOD FLOW TO THE TOP OF THE BODY, THE ASANA HELPS IMPROVE BRAIN FUNCTION AND COGNITION. IT ALSO TAKES PRESSURE OFF THE HEART, WHICH HAS TO WORK LESS TO GET BLOOD FLOWING IN TO THE BRAIN. COME ONTO YOUR FOURS. FORM A TABLE SUCH THAT YOUR BACK FORMS THE TABLE TOP AND YOUR HANDS AND FEET FORM THE LEGS OF THE TABLE. AS YOU BREATH OUT LIFT THE HIPS UP, STRAIGHTENING THE KNEES AND ELBOWS, FORM AN INVERTED V-SHAPE WITH THE BODY. HANDS AND SHOULDER WIDTH APART, FEEL AND HIP WIDTH APART AND PARALLEL TO EACH OTHER. TOES POINT STRAIGHT AHEAD. PRESS YOUR HAND INTO THE GROUND. WIDEN THROUGH THE SHOULDER. BLADES. KEEP THE NECK LENGTHENED BY TOUCHING THE EARS TO THE INNER ARMS. HOLD THE DOWNWARD DOG POSE AND TAKE LONG DEEP BREATHS. LOOK TOWARDS THE NAVEL. EXHALE. BEND THE KNEES, RETURN TO TABLE POSE. RELAX.

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                                 BENEFITS : AN EFFECTIVE ASANA TO GET RID OF STRESS AND FATIGUE.

                           URDHVA MUKHA SVANASANA

                           (UPWARD FACING DOG POSE)

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                             THIS ASANA HELPS FLOWING ENERGY IN OUR SPINE, WRISTS, AND HANDS  AND STRENGTHEN THEM. IT IS MORE BENEFICIAL TO ASTHMATIC PATENTS. BECAUSE THEY HAVE BREATHING PROBLEM.

                          METHOD : LIE FLAT ON YOUR BELLY WITH THE TOP OF YOUR FEET FACING DOWNWARDS. YOUR ARMS SHOULD BE STRETCHED DOWN THE LENGTH OF THE BODY.  THIS SHOULD BE SIMILAR TO A THE POSE OF A SITTING DO AND FACING UPWARD. AND YOUR ELBOWS AND SPREAD YOUR PALMS BESIDE THE LOWERST RIB. AS YOU INHALE, PRESS YOUR PALMS FIRMLY ON THE MAT AND SLOWLY LIFT YOUR TORSO, HIPS AND KNEES OFF THE MAT. THE ENTIRE WEIGHT OF THE BODY SHOULD BE RESTING ON THE PALMS AND TOP OF THE FEET. STAY IN THIS POSE FOR OF BREATHS. AS YOU EXHALE, SLOWLY LOWER YOUR KNEES, HIPS AND TORSO BACK ON THE MAT. IN BETWEEN BEND YOUR SHOULDERS A LITTLE, AND PUT YOUR CHEST SLIGHTLY FORWARD AND DOWNWARD. BENT YOUR KNEES AND CAME TO THE ORIGINAL POSITION.

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                                BENEFITS : THE ASANA STRENGHTHENS ARMS AND WRISTS.

                            YOGA NIDRASANA

                                    (YOGIC SLEEP POSE)

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                            THE POSTURE STRETCHES AND STRENGTHENS THE MUSCLES OF THE SPINE, NECK AND SHOULDERS. ALL THE LIGAMENTS AND SMALLER MUSCLES ARE ALSO STRETCHED. THE MUSCLES OF THE ABDOMEN AND CHEST ARE ALSO EXPANDED AND CONTRACTED TO THEIR MAXIMUM IN THIS POSTURE. THIS HELPS TO MASSAGE AND TONE THEM, THUS IMPROVING THEIR FUNCTION. THE ASANA KEEPS BODY HEALTHY. IT HELPS IN OUR DIGESTION SYSTEM, AND ALL THE ORGANS RELATED TO STOMACH WORK PROPERLY.

                      METHOD : LIE DOWN ON  MAT. KEEP FEET AROUND 1 FOOT  APART. ALSO HANDS AROUND 6 FEET FROM WAIST. DO NOT MOVE YOUR BODY. LEAVE IT LOOSE AND IN A RELAXED POSITION. TAKE A DEEP BREATH AND EXHALE . IMAGINE AS IF YOU ARE PRACTISING YOGANIDRA BY SEA-SIDE. 

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                           BENEFITS :  MAINTAIN A HEALTHY STOMACH AND FIT BODY.

ANJANEYASANA, BALASANA, UTHITA BALASANA, MAKARASANA (YOGA)

 

                      ANJANEYASANA (LOW LUNGE POSE)

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                                    THIS ASANA STRENGTHENS SKINS AND MAKES THEM FLEXIBLE. IT STRETCHES THE WHOLE BODY, IN WHICH GIVES COMFORT. ANJANEYASANA BALANCES THE BODY AND STRENGTHENS SUPPORTING MUSCLES FOR THE KNEES. IT IS HELPFUL IN STRENGTHENING LIVER AND KIDNEYS.

                         METHOD : SIT IN VAJRASANA.  NOW STAND ON YOUR KNEES KEEPING BACK, NECK, HEAD AND THIGHS, STRAIGHT. KEEP LEFT HAND ON RIGHT THIGH. MOVE YOUR ARMS UP TOWARDS THE CHEST AND JOIN PALMS WITH EACH OTHER IN "NAMASKAR" POSE. INHALE AND MOVE YOUR HEAD BACKWARDS. REPEAT ALL THE ABOVE STEPS WITH THE LEFT LEG AND HOLD THE POSITION FOR THE SAME AMOUNT OF TIME. MOVE BACKWARDS BY BENDING THE BACK. HOLD ON THE POSITION FOR SOME TIME.

                                BENEFITS : ANJANEYASANA IS A GREAT EXERCISE FOR ENHANCING AND MAINTAINING BODY BALANCE. IT STRENGTHENS THE BACK  PART OF BODY. 

                                BALASANA (CHILD POSE)

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                          THE ASANA IS VERY HELPFUL IN ADDING STRENGTH TO THE MUSCLES AND REDUCES FAT IN THE ABDOMINAL REGION.

                       METHOD : SIT ON YOUR KNEES AND SHIFT ALL OF THE BODY WEIGHT ON HEELS. TAKE A DEEP BREATH AND BEND FORWARD. KEEP YOUR FOREHEAD ON THE FLOOR AND ALLOW YOUR CHEST TO TOUCH THIGHS. PLACE YOUR ARMS NEXT TO YOUR WITH HANDS ADJACENT TO FEET AND PALMS FACING UP. REMAIN IN THIS POSE FOR SOME TIME. RELEASE THE POSE AND LIFT YOURSELF TO THE ORIGINAL POSITION AGAIN.

                         BENEFITS : SOOTHES AND HAS A CALMING EFFECT ON MIND.

                                     UTHITA BALASANA

                            (EXTENDED CHILD'S POSE)

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                         THIS YOGASANA HELPS RELIEVE THIGH, KNEE AND JOINT PAIN.

                          METHOD : PLACE  A MAT ON FLOOR AND SIT ON IT. BEND YOUR KNEES AND PUT YOUR WEIGHT ON YOUR TOES. SPREAD ONE KNEE AND BEND YOUR BODY IN THE FRONT, AT THE SAME TIME SPREAD YOUR ARMS IN THE FRONT AND TOUCH THE GROUND. YOU'LL FEEL AS LIKE WHOLE WEIGHT OF YOUR WAIST ON YOUR HANDS. PRACTICE THIS FOR 30 SECONDS OR 1 MINUTES.

                         BENEFITS : THE ASANA IS VERY HELPFUL MUSCLES OF THIGH AND SHOULDERS.

                      MAKARASANA (CROCODILE POSE)

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                            THE MEANING OF MAKARASANA IN SANSKRIT IS "CROCODILE", BECAUSE THIS POSE RESEMBLES A CROCODILE DURING RESTING WITHIN THE OCEAN. THE CROCODILE KEEPS ITS NECK AND FACE ABOVE THE WATER. A SIMILAR FORM IS SEEN IN HIS ASANA. THE AIM OF MAKARASANA IS TO UNLEASH STRAIN CAUSED BY OTHER ASANAS.

                             METHOD : THIS ASANA IS PRACTISED IN TWO PARTS. LIE DOWN STRAIGHT ON THE MAT BY THE SIDE OF YOUR STOMACH. NOW JOIN YOUR ELBOWS, MAKING A STAND AND PLACE YOUR PALMS UNDER THE CHIN. LIFT YOUR CHEST UP. BEND THE ARMS AT THE ELBOWS, REST THE ELBOWS ON THE GROUND. STRAIGHTEN THE ARMS IN NAMASKAR POSITION. KEEP EACH PALM ON THE OPPOSITE SHOULDER. PLACE THE HEAD BETWEEN THE ARMS. BREATHE NORMALLY.

  

                                 BENEFITS : THIS POSE IS BEST FOR RELAXING AFTER DOING OTHER ASANAS. IT ALSO RELAXES MENTALLY. MAKARASANA STRAIGHTENS AND STRETCHES THE MUSCLES OF THE WHOLE BODY, ESPECIALLY BACK. THIS ASANA IS ADDITIONALLYAN EXCELLENT POSE TO CUT BACK STRESS AND IMPROVES YOUR BODY POSTURE. IT RELIEVES FATIGUE, HIGH BLOOD PRESSURE, HEART COMPLAINTS, STRESS, ANXIETY, AND INSOMNIA.

                          SINCE THE HANDS ARE IN "PASSIVE STRETCHING CONDITION" WHILE DOING THIS ASANA, THE " PARA SYMPATHETIC NERVES" ARE AFFECTED POSITIVELY. IT IMPARTS FLEXIBILITY TO SPINE AND CURE DISORDERS RELATED TO GENITO-URINARY SYSTEM.

HOW TO SOLVE OUR DISEASES WITH ASANA?

 

                          

                             TO SOLVE OUR DISEASES

                                     WITH ASANAS!

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                              CLASSIFICATION OF YOGA

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                    ALL TYPES OF ASANAS ARE USEFUL AND HEALTHY FOR OUR BODY. HOWEVER, THEY ARE CLASSIFIED INTO VARIOUS SECTIONS ACCORDING TO THEIR BENEFITS AND IMPACT ON VARIOUS BODY PARTS / CONDITIONS. PRIMARILY, YOGANA IS CLASSIFIED INTO TWO MAIN PARTS:

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                          DHYANA ASANAS - SIDDHASANA, PADMASANA ETC.

                         HEALTH BENEFITTING ASANAS - SHIRSHASANA, BHUJANGASANA, MAYURASANA , ETC.

                               THE HEALTH BENEFITTING ASANAS ARE FURTHER CLASSIFED INTO THE FOLLOWING PARTS :

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•        PART 1 - ASANAS PERFOMRED WHILE LYING DOWN SUCH AS TANASANA, SHAVASANA.

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•        PART 2 - ASANAS PERFORMED WHILE BENDING DOWN SUCH AS SARPASANA, HANSASANA, SHALABHASANA, CHAKRASANA, MATSYASANA, NABHI-ASANA, DHANURASANA, USHTRASANA, SUPTAVAJRASANA.

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•        PART 3 -  ASANAS PERFORMED WHILE LEARNING DOWN IN FORWARD POSITION SUCH AS PAVANMUKTASANA, UTTANAPADASANA, LUDAKANASANA, HALASANA, JANUSHIRASANA, PASHCHIMOTTASANA.

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•       PART 4 - REVERSE ASANAS SUCH AS SHIRSHASANA, SARVANGASANA. 

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•       PART 5 - SPINAL RELATED ASANAS SUCH AS ARDHAMATSYENDRASANA.

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•       PART 6 - ABDOMINAL RELATED ASANAS SUCH AS MAYURASANA, YOGAMUDRA, UDDAYANA BANDHA.

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•      PART 7 - ASANAS FOR FACE AND NECK SUCH AS SIMHASANA.

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                    NOW, WHICH ASANAS ARE EFFECTIVE FOR VARIOUS PARTS OF BODY AND BENEFIT THEM, SO IT WOULD BE BETTER TO DISCUSS IN DETAIL FOR MORE CLARITY.

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                       HEAD, BRAIN, EYES, EARS, AND NOSE - SARVANGASANA, SHIRSASHANA, MATSYASANA, AND SIMHASANA.

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                      NECK, SHOULDERS AND SPINE - SARVANGASANA, HALASANA, MATYASANA, ARDHAMATSYENDRASANA, SURYASANA AND HANSASANA.

 

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                     DIGESTIVE SYSTEM (STOMACH, INTESTINE AND RECTUM) - PASHCHIMOTASANA, MAYURASANA, DHARURASANA, PADHASTASANA, PAVANMUKTASANA, MATSYENDRASANA, UDDAYANA BANDHA, YOGAMUDRA.

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                      HANDS, LEGS AND HEIGHT - TADASANA, MAYURASANA, SARVANGASANA, MATSYASANA.

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                              YOGA THERAPY - CURE DISEASES WITH ASANA

• FOR STOMACH RELATED AILMENTS - UTTANPADASANA, PAVANMUKTASANA, VAJRASANA, YOGMUDRASANA, BHUJANGASANA, MATSYASANA.

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• AILMENTS OF HEAD - SIRSHASANA, SARVANGASANA AND CHANDRASANA.

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•  DIABETES - PASHCHIMOTTASANA, NAUKASANA, VAJRASANA, BHUJANGASANA, HALASANA, AND SIRSHASANA.

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•  MALE INFERTILITY - SARVANGASANA, VAJRASANA, YOGAMUDRA.

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•   THROAT AILMENTS - SUPTAVAJRASANA, BHUJANGASANA, CHANDRASANA.

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•  EYE AILMENTS - SARVANGASANA, SIRSHANSANA, BHUJANGASANA.

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•  NAVEL DISEASES - DHANURASANA, NABHI-ASANA, BHUJANGASANA.

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•  ARTHRITIS - PAVANMUKTASANA, PADMASANA, SUPTAVAJRASANA, MATSYASANA, USHTRASANA.

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•  AILMENTS OF THE UTERUS - UTTANPADASANA, BHUJANGASANA, SARVANGASANA, TADASANA, CHANDRANAMASKARASANA.

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• LOW-BACK AILMENTS - HALASANA, CHAKRASANA, DHANURASANA, BHUJANGASANA.

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• LUNG AILMENTS - VAJRASANA, MATSYASANA, SARVANGASANA.

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• LIVER AILMENTS - LATASANA, PAVANMUKTASANA, YANASANA.

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•  ANAL AILMENTS, PILES, FISTULA ETC. UTTANPADASANA, CHANDRANAMASKARASANA.

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•  ASTHMA - SUPTAVAJRASANA, MATSYASANA, BHUJANGASANA.

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•  INSOMNIA - SIRSHASANA, SARVANGASANA, HALASANA, YOGAMUDRASANA.