Balancing Pitta Dosha using Yoga PracticesDr. Shaun Matthews
(Shantideva, Australia)
In the ancient, scientific traditions of India, Yoga and
Ayurveda are considered as sister sciences. Both sciences were
first written in Sanskrit. Yoga means the experience of union with
the divine or inner being, and Ayurveda means the science or
knowledge of life or living. As such they are complementary, with
Ayurveda focusing more on the physical plane and Yoga on the
spiritual. Ayurveda describes three humours or motivating
principles called doshas, which are necessary for all living beings
whether plant, animal or human. They are vata, pitta and kapha,
represented in the body by wind, bile and mucus respectively. Vata
is responsible for the movement of the organism, without and
within. Pitta is responsible for metabolism and the processes of
transformation, and kapha is responsible for form and structure.
Disease is said to be the result of an imbalance in one or more of
the three doshas. In order to maintain good health and prevent
disease we need to be constantly monitoring and balancing the
doshas of our bodies and minds. Pitta dosha is a waste product of
the blood. How can we know pitta dosha? In the ancient texts it is
defined in terms of its attributes or qualities (gunas). The
Charaka Samhita, one of the foremost ancient texts in Ayurveda,
describes pitta as 'slightly unctuous, hot, sharp, liquid, sour,
mobile and pungent.' Pitta dosha is located primarily in the region
of the stomach, liver and duodenum (or first part of the small
intestine). It pervades the entire body and is also important in
the eyes. skin, sweat glands, brain and heart. Thus, when
aggravated it can produce signs and symptoms in any part of the
body. How do we know when pitta dosha is out of balance? The
Charaka Samhita says 'when it (pitta) enters into different parts
of the body it exhibits burning, heat, inflammation, perspiration,
moisture, sloughing, itching, discharge and redness.' So where
there is inflammation, pitta dosha is involved. At the mental level
pitta is responsible for discrimination, incisive thinking and
functioning of the Intellect. On the emotional level it is
concerned with courage, enthusiasm joy and passion. When aggravated
or out of balance it may manifest as one of the 'hot' emotions such
as rage, impatience, irritability, frustration and resentment. How
can we balance this dosha using the practices of Hatha Yoga? As
heat is a cardinal quality of pitta, by utilising yogic practices
which have a cooling effect on the body and mind, we can pacify or
balance an aggravated pitta dosha, using the law of opposites to
harmonise the system. This is the first approach. The cooling
pranayamas sheetali and sheetkari, are likely to be of benefit in
balancing pitta dosha. In sheetali cooled air is inhaled into the
lungs, thereby cooling the whole body, as blood circulates from the
lungs, back to the heart and to the entire body. In sheetkari the
blood vessels under the tongue are exposed to tine cool, inhaled
air which cools the blood in the vessels which then circulates
around the body. The second approach to balancing pitta dosha using
Hatha Yoga. practices is to harmonise the functioning of the organs
in the body where pitta is concentrated particularly the stomach,
duodenum and liver. Pitta is represented by bile. It governs the
digestion, absorption and assimilation of nutrients in the body and
also plays a central role in metabolism, or conversion of food into
energy. The practice of asanas that have a beneficial effect on the
upper part of the abdomen can improve the functioning of the liver,
stomach and duodenum. A sluggish liver can be related to factors
such as overeating, poor choice of foods, sedentary lifestyle and.
suppression of emotions. In Ayurveda, suppression of anger, in
particular, can impair liver function and aggravate pitta dosha. It
is important to practise asanas that suit your ability and
experience. Forcing an asana is more likely to aggravate pitta than
pacify it. The following asanas will be useful in balancing pitta
dosha. Beginners: Pawanmuktasana II: leg lock, naukasana; shakti
bandhas Nauka Sanchalanasana, Chakki chalana; standing: tadasana,
tiryaka tadasana; from Surya Namaskar: Pada hastasana, ashwa
Sanchalanasana, hasta utthanasana;
backward bending: Bhujangasana, tiryaka Bhujangasana, sphinx,
shalabhasana, sarpasana; forward bending: paschimottanasana, Pada
hastasana; spinal twists: trikonasana, meru wakrasana,
bhunamanasana and ardha matsyendrasana. Intermediate: supta
vajrasana, sarvangasana, vipareeta karani mudra, halasana,
merudandasana and sirshasana. Advanced: yoga mudra, matsyasana,
baddha padmasana, tolangulasana, mayurasana, hamsasana and
brahmacharyasana. Forward bending asanas compress and massage the
organs of the upper abdomen; backward bending postures squeeze the
abdominal organs; spinal twists alternately compress and stretch
the liver, stomach and duodenum; inverted poses allow blood
accumulated in the abdomen to drain back to the heart; and the
shakti bandhas help to remove energy blocks in the region of
manipura chakra which is closely related to the functioning of the
digestive system and the absorption of food. Many postures also
encourage belching, allowing wind to be removed from the stomach.
Both uddiyana bandha and maha band ha are useful in toning the
organs of the upper abdomen, stimulating the digestive fire and
massaging the liver and intestines, thereby helping to balance
pitta dosha. A third approach to balancing pitta dosha is to adopt
an appropriate attitude to sadhana. An out of balance pitta may
manifest as impatience, aggressiveness, forcefulness, intensity and
competitiveness. The adoption of a relaxed, non-hurried, gentle and
patient attitude to one's sadhana will definitely have a very
positive effect. In the ayurvedic scheme, body and mind are in
constant, dynamic interaction, influencing each other from moment
to moment. In Ayurveda, the treatment of choice to eliminate excess
bile (pitta) from the body is purgation therapy. Laghoo
shankaprakshalana and full shankaprakshalana will, therefore, be of
great benefit for the balancing of pitta dosha. In summary, we can
see that by using Hatha Yoga practices such as cooling pranayamas,
asanas, mudras and bandhas that tone the organs of pitta in the
upper abdomen, and by adopting a relaxed intention to sadhana
practice, we can effectively balance pitta dosha in our body and
mind, thus taking an active role in healing ourselves.
Yoga Asanas (Yoga Postures) At Health & Yoga, we are
involved in an initiative to bring you the most comprehensive range
of Yoga Postures. Due to the massive nature of this exercise, we
will be putting up fresh yoga positions from time to time.
Therefore, please check back from time to time to read about new
yoga exercises. At the present moment, we have the following:
Pawanmuktasana Series - Part I: The concept of Asanas (exercises)
in Yoga system commences with the Pawanmuktasana series. The main
idea behind these Asanas is to provide suppleness in the areas of
body joints. Concept: The concept of asanas in Yoga system
commences with Pawanmuktasana series. The main idea behind these
asanas is to provide suppleness in the areas of body joints. We
cannot practice these asnaas properly without allowing suitable
suppleness in the joints. Pawanamuktasana offers right practice for
making the joints supple. This asana is quite important for those
people who aspire to do something great in the field of higher
stages Yoga. You cannot go for higher stages asanas without proper
practice of this asana. The proper practice of this asana provides
flexibility in the joints and removes the hardness of the muscles.
You cannot forego this asana as the subtle effect of this easy and
natural practice affects the entire body and mind. Etymologically
this word - pawanmuktasana signifies three aspects which are pawana
namely air, wind or the vital breath, mukta is free and asana means
the sitting posture; thus this is a yoga posturethrough which the
stagnant air of the body joints is expelled. These stagnant airs
are the
reason behind arthritis. The practice of this asana has a
positive and subtle impact even regarding the heart ailments and
high blood pressure. The best part is that one can perform this
regardless of any age consideration. Wherefore, these days this is
being applied as naturopathy and has become a popular part of
modern medicine. As most of the diseases are psychological, Yoga is
a method through which we can get into the hidden facts of mind.
Yoga provides agility and vigour and sets one stress free in just a
few moments. This helps in restraining the mind and in the
development of consciousness through which one can realize the main
reason behind the stress. Further depending upon the skill,
knowledge and personality one can also get the solution. Yoga
raises the level of consciousness and establishes a better
understanding between the mind and the body. This removes every
dilemma and physical afflictions. The initial part of
Pawanmuktasana is quite successful in the amelioration of joints
related problems. General rules for Asanas: Follow the fixed hours
for the practice of asanas Keep the exercise room clean and airy
Spread a blanket or carpet on an even floor Use comfortable and
seasonable clothing Avoid tight clothing like bra, langota etc.
Never apply pressure on any particular limb Only regular exercises
are beneficial Always practice after the toilet No practice during
their menses for females Avoid practice during the sickness Always
perform the exercise in a particular series Practice the
complimentary Asanas also Inhale and exhale always through the nose
If possible, keep your eyes closed Remain fully conscious Never
hurry during the practice Always perform exercises in a rhythm
Follow pauses and use Shavasana Avoid blocking the nasal passage If
possible take the help of a qualified Yoga instructor Practice the
higher stages asanas only after becoming thoroughly aware of the
pros and cons Practice according to your capacity and not just for
the heck of it Keep proper track of the breathing pattern in the
final stages of asanas Stretch or strain your muscle according to
your physical capacities One gets the feeling of happiness and a
new vigour in the body; if you are not feeling then you must be
erring somewhere Adhere thoroughly the basic postures or primary
positions Following is the primary position of Pawanmuktasana: Sit
outstretched keeping both the knees together and the heel on floor
Keep the spine and the neck in the same line Put the palms of the
hands on the floor or on the blanket along with the waist, keeping
the fingers outstretched Apply pressure on the palm to maintain the
balance of the trunk while the neck should lean backwards
Now closing your eyes get conscious towards the breathing
Mentally prepare yourself for the practice Begin the exercise with
open eyes Always maintain a proper balance of the breathing pattern
Finally get back to the primary position Get conscious of the
affected limbs and the changes taking place there
Pawanmuktasana - Part I seriesToe Bending (Padangulin Naman)
Padangulin Naman is an Indian translation for Toe Bending pose. You
can learn this asana as below
Set yourself in the primary position. Set apart the legs
maintaining some distance. Concentrate on toes. Inhale deeply and
move the toes backward with ease. Exhale when moving the toes
forward. Be conscious about the toes movement. Dont move your
ankle. Keep your eyes close while practicing. Initially repeat this
exercise for 10 times. Open your eyes after the practice. Breathing
Pattern: Inhale deeply while moving the toes backward. Exhale while
moving the toes forward. Consciousness: On the breathing. Mental
counting. Ankle Rotation (Gulf Chakra) Gulf Chakra is an Indian
translation for Ankle Rotation pose. You can learn this asana as
below:
Get yourself in the primary position. Set the legs little apart
and straight. Rotate your feet clockwise and anti-clockwise, with
the heels touching the floor. Concentrate on your ankle movement
whether they are moving in a correct direction or not. Rotate your
foot simultaneously or alternatively if youre not able to do it
simultaneously. Remain attentive of the ankles. Breath easy and
natural. Practice this for ten times thereafter place the legs
together. Rotate both your ankles ten times first clockwise and
then anti-clockwise. Keep the toes together.
Do not allow the knees to be stirred. Keep your body straight
and erect. Perform this also with closed eyes. Remain attentive of
your breathing pattern. Open your eyes and get ready for the next
set of practice. Breathing Pattern: Inhale on the upward movement.
Exhale on the downward movement. Consciousness: On the breathing.
Mental counting. The rotation. Ankle Bending (Gulf Naman) Gulf
Naman is an Indian translation for Ankle Bending pose. You can
learn this asana as below:
Get into the base position. Set apart the legs maintaining some
distance. Concentrate on your ankles. Let the heel be in touch with
floor. Inhale deeply while moving the feet backward. Exhale when
moving the feet forward. Stretch your toes outward. Close your eyes
during the exercise. Concentrate on the movement of the ankles. If
possible pause for a while bending the ankles backward and forward.
Repeat this exercise for ten times. Note : Dont lift up the leg
above floor. Do it keeping in touch with the floor. Breathing
Pattern: Inhale while moving the feet backward. Exhale while moving
the feet forward. Consciousness: On the breathing. Mental counting.
The stretched part of the foot, ankle, calf and leg muscles or
joint. Ankle Crank (Gulf Ghurnan) Gulf Ghurnan is an Indian
translation for Ankle Crank pose. You can learn this asana as
below:
No change in the primary position. Keep the spinal chord and the
neck in the same line. Open your eyes with natural ease. Bend the
right knee and put the sole on the left thigh. The ankle should
protrude outward. Hold the right ankle joint with the right hand.
Grasp the toes of the right foot with the left hand. With the help
of the left hand, slowly rotate the right foot ten times both
clockwise and anti-clockwise. Repeat this exercise with the left
leg placed on the right thigh. Remain attentive of the ankle
joints. Breath rhythmically with the rotation. With closed eyes
feel the stretching sensation of the ankle joint. Get back to the
primary position after the completion of exercise. Keep your eyes
closed and savor the experience. Open your eyes and get ready for
the next set of practices. Breathing Pattern: Inhale during the
upward movement. Exhale during the downward movement.
Consciousness: On the breathing . Mental counting. Rotation.
Benefits: Help in returning the stagnant lymph and venous blood.
Relieve the tiredness and cramp. Prevent venous thrombosis
especially in bedridden, post-operative patients. Kneecap
Contraction (Januphalak Akarshan) Januphalak Akarshan is an Indian
translation for Kneecap Contraction pose. You can learn this asana
as below: Remain in the primary position. Contract the muscle
surrounding the right knee, drawing the kneecap back towards the
thigh. Maintain the contraction for 3 to 5 seconds. Release the
contraction and let the kneecap return to its normal position.
Practice this five times. Repeat this with left kneecap for five
times also. Then perform it with both the kneecaps together.
Breathing Pattern: Inhale while contraction and then hold the
breath. Relax the knee muscles while exhaling. Consciousness: On
the breathing pattern. Mental counting. The contraction. Knee
Bending (Janu Naman) Janu Naman is an Indian translation for Knee
Bending pose. You can learn this asana as below:
Balance the body in the primary position. Bend the right knee
and lift the sole above the floor. Interlocking the fingers below
the thighs. Hold the thighs up to the chest level and keep the heel
near the thighs. Keep your arm as straight as possible while
bending your elbow. Keep your spinal chord and neck straight.
Inhale deeply and slow while straightening your legs. Do not allow
the heel or toes to touch the floor. The thighs should get back to
the chest level when you exhale out. Keep the left leg straight.
Practice this ten times with both the legs alternately. Remain
attentive of your breathing pattern and the thighs. Apply more
thigh pressure on your abdomen when you exhale out and carry your
thighs close to the chest. Set both the legs back in the basic
position after the completion of exercise. Contraindications: High
blood pressure. Heart patients. Knee Crank (Janu Chakra) Janu
Chakra is an Indian translation for Knee Crank pose. You can learn
this asana as below: Remain in the primary position. Bend the right
leg from the knee. The left leg should remain straight during the
entire practice. Bend the elbows, interlock the fingers of both
hands Now place the interlocked palms below the thighs. If possible
encircle the thighs closely at the chest level. Now concentrating
on the right toe, carry the lower knee part at the face level. Then
rotate the lower knee part in circular motion while breathing
rhythmically. Maintain the spinal chord and the neck in straight
line during the entire exercise. Initially set a small level
circle, which should be gradually increased. Keep your attention on
the right big toe so that you could watch while rotating it. At
first rotate clockwise and then anti-clockwise. Repeat this ten
times alternately with left leg also. Never apply any pressure on
the knee. Breathing Pattern: Inhale during the upward movement.
Exhale during the downward movement. Consciousness: On the
breathing. Mental counting. Movement. The perfection of circular
rotation.
Benefits: Strengthens the quadriceps muscles and the ligaments
around the knee joint. Rejuvenates the joint by activating the
healing energies. Removes all knee related ailments. Full Butterfly
Pose (Purna Titali Asana) Purna Titali Asana is an Indian
translation for Full Butterfly Pose. You can learn this asana as
below:
Remain in the primary pose. Keep the spinal chord and the neck
straight. Breathe natural and easy. Bend both the knees. Bring the
soles of the feet together and place them up to the crotch area.
Grasp firmly both the paws with your hands. Do not allow the heel
to be raised. Keep the torso above waist including the neck
straight. Place the elbows on the thighs. Inhale deep and press
both the thighs downward with the elbows effortlessly. Remove your
hands from thighs and try to raise the knees without any support;
exhale breath. Practice this in the beginning with rhythmic and
natural breathing, if possible. Initially attempt this for 20-30
times. Get back to the primary position after the practice. Closing
your eyes remain focused on the hip joints and the waist zone. Open
your eyes after a while. Get ready for the next set of exercise.
Consciousness: Upward and downward movement of the knees. Mental
counting. The relaxation of inner thigh muscles. Benefits: Prepare
the legs for Padmasana and other meditative asanas. Relieve the
inner thigh muscles tension. Removes tiredness from long hours of
standing and walking. Hip Rotation (Shroni Chakra) Shroni Chakra is
an Indian translation for Hip Rotation pose. You can learn this
asana as below:
Get the body in the primary position. Bending the right knee put
the heel on the left thigh. Hold the right knee with right hand.
Keep the left leg straight on the floor. Grasp firmly the right toe
with the left hand and place the heel near the waist line. Keep the
spinal chord and the neck straight. Keep your eyes open. Breathe
slow and rhythmic. Rotate the hip joint in circular motion with the
help of right hand. Touch the floor with the knees while rotating
them, if possible. Remain focused on the knees to know whether you
are able to rotate them properly or not. Never allow the back or
the neck to fall forward. Perform this ten times with alternate
legs, first clockwise and then anti-clockwise. Get back to the
primary position. Concentrate on your waist position with closed
eyes. Remain conscious of any pressure or pain. Breathing Pattern:
Exhale during the downward movement. Inhale during the upward
movement. Consciousness: On the breathing. Mental counting. The
rotation of hip joints. Benefits: Flexibility to the joint. Removes
the muscle strain. Contraindications: Sciatica patients. Hand
Clenching (Mushtika Bandhana) Mushtika Bandhana is an Indian
translation for Hand Clenching. You can learn this asana as below:
Sit in Sukhasana or comfortable cross-legged pose. Keep your spinal
chord and neck straight. Keeping your eyes open. Stretch both the
hands forward at shoulder level.. Keep the elbows straight. Now
stretch out the fingers wide apart. Inhale deep and form a clenched
fist with the thumb inside. Exhale and stretch out the fingers.
This is the first cycle of practice. Repeat this ten times with
both hands. Perform this with closed eyes. Remain fully focused on
the fingers of your hand. Put the hands back on the thigh when the
exercise is over. Breathing Pattern: Inhale while closing the
hands.
Exhale when opening the hands. Consciousness: On the breathing.
Mental counting. Stretching sensation. The movement. Benefits:
Helps in developing a firm grip. Quite helpful whose hands tremble
while writing. Immensely useful for Tennis, Cricket and Badminton
players. Also helpful for computer operators. Wrist Joint Rotation
(Manibandha Chakra) Manibandha Chakra is an Indian translation for
Wrist Joint Rotation pose. You can learn this asana as below:
Remain in the Sukhasana or comfortable cross-legged pose.
Mentally get ready for the exercise. Keep the spinal chord and neck
straight. Stretch forward both the hands to your shoulder level.
Keep the elbow straight and erect. Now form a clenched fist with
the right hand, placing the thumb inside. Grasp firmly the wrist
joint of right hand with the left palm. Keep the left thumb on the
upper part and the rest four fingers on the lower part. Now rotate
the clenched fist clockwise and then anti clockwise. Repeat this
ten times with alternate hands. Later simultaneously rotate both
the hands in circular motion without any grip. Do not allow the
elbows to bend. Repeat this also ten times. Finally get back in the
Sukhasana pose when the exercise is over. Keep your eyes closed and
concentrate on the breathing pattern. Relax and place the palms on
your knees. Breath normally. Benefits: Quite beneficial for gout or
arthritis patients. Relieve the tension of prolonged writing or
typing. Useful for a badminton player or a computer worker. Neck
Movement (Griva Sanchalana) Griva Sanchalana is an Indian
translation for Neck Movement asana. This asana has four
variations. You can learn this asana as below: Variation I:
Remain in Sukhasana or comfortable cross legged pose. Hold the
spinal chord and the neck straight. Keep your eyes open. Breathe
slow and rhythmic. Stretch forward your arms to shoulder level.
Keep the palms straight and open towards the ceiling with straight
fingers. Bend both the elbows and stretch the palms face ward. Try
to touch the shoulder with your palms. At this hour the palm should
be shoulder ward. Now straighten your hand at the elbow. This is
the first cycle of practice. Repeat this ten times. Breathing
Pattern: Inhale during the upward movement. Exhale during the
downward movement. Contraindications: Inhale during the upward
movement. Exhale during the downward movement. Variation II:
Remain in the same pose. Relax and keep your eyes closed. Place
both the palms at your knees. Now concentrate again at your neck.
Relax the shoulder. Exhaling out bend your neck towards the left
shoulder. Inhaling get back in the original position. Exhaling out
bend your neck towards the right shoulder. Try to touch the right
or left shoulders with the ears without turning the head or raising
the shoulders, only if possible. This is the first cycle. Repeat
this exercise ten times. Breathing Pattern: Inhale during the
upward movement. Exhale during the downward movement.
Consciousness: On the breathing. Mental counting. The stretching
sensation of the side neck muscles. Variation III:
Remain in the Sukhasana pose.
Relax and focus at your shoulder and the neck. Place both the
hands at your knees. Concentrate on the body balance. Keep your
eyes closed and inhale easy. Exhale and gently turn the head to the
right so that the chin is in line with the shoulder. Inhaling get
back in the original position. Feel the tension release in the neck
muscles and the loosening of the neck joints. Exhale and slowly
turn the head to the left as far as possible. Inhaling get back in
the original position. This is the first cycle. Repeat this ten
times on each side. Never exert any pressure at your neck.
Breathing Pattern: Inhale while turning to the front. Exhale while
turning to the side. Variation IV:
Remain in the Sukhasana pose. Focus at your body balance.
Mentally get ready for this final practice. Here we have to rotate
around the neck rhythmically and effortlessly. Relax and inhale
deep. Exhale and bend your neck forward. Allow the chin to touch
your breast. Now inhale and rotate the head downward, to the right,
backward and then to the left side in a relaxed, smooth, rhythmic,
circular movement. Realize the strain at the right side of the
neck. If possible allow the ears to touch the shoulder. This is the
first cycle of the exercise. Do this ten times clockwise in both
the direction. Keep your eyes closed when the exercise is over.
Concentrate on your neck and feel the stretching sensation. Now you
may open your eyes after a while. Breathing Pattern: Inhale while
turning to the front. Exhale while turning to the side.
Contraindications: Old aged persons. Person suffering from high or
low blood pressure, and cervical spondylitis. Immediately stop the
exercise if you feel dizzy. Keep your eyes closed and recline in
the Shavasana pose. Only when you feel better, proceed further.
Overall Benefits: Our mind gets all the information from every part
of body through the nerves, all of which passes via the neck.
Sometimes the neck muscles gets stiff due to bad physical or mental
health. This stiffness also affects the blood flow and the various
information passing through the nerves. The neck becomes
flexible.
The neck muscles become strong. Blood circulation becomes normal
in the veins and nerves that help the mind to get the proper
information. Useful for those who work in the bended position for
long hours. Salutary effect on computer operators and long duration
drivers. Removes the unnecessary fats on the shoulder and provide
an attractive shape to the neck.
Shoulder Socket Rotation (Skandh Chakra) Skandh Chakra is an
Indian translation for Shoulder Socket Rotation pose. This asana
has two variations. You can learn this asana as below:
Variation I: Remain in Sukhasana or comfortable cross legged
pose. Hold the spinal chord and the neck straight. Keep your eyes
open. Breathe slow and rhythmic. Stretch forward your arms to
shoulder level. Keep the palms straight and open towards the
ceiling with straight fingers. Bend both the elbows and stretch the
palms face ward. Try to touch the shoulder with your palms. At this
hour the palm should be shoulder ward. Now straighten your hand at
the elbow. This is the first cycle of practice. Repeat this ten
times. Variation II: Remain in Sukhasana pose. Out stretch your
both hands sideways at shoulder level keeping the palm-ceiling
ward. Bend your elbows and touch the shoulder with your fingers.
Then place your hands back in the original position. Repeat this
ten times. Inhale and stretch your arms then exhale and bend your
elbows. Focus on the arms and elbows. Now get back in the primary
position. Breathing Pattern: Inhale during the upward movement.
Exhale during the downward movement. Consciousness: On the
breathing. Mental counting. The rotation of hip joints. Benefits:
Flexibility to the joint. Removes the muscle strain.
Hand Clenching (Mushtika Bandhana) Mushtika Bandhana is an
Indian translation for Hand Clenching. You can learn this asana as
below: Sit in Sukhasana or comfortable cross-legged pose. Hold the
neck and the spinal chord straight. Keeping your eyes open. Stretch
forward both of hands at the shoulder level. Keep the elbows
straight. Now stretch out the fingers wide apart. Inhale deep and
form a clenched fist with the thumb inside. Exhale and stretch out
the fingers. This is the first cycle of practice. Repeat this ten
times with both hands. Perform this with closed eyes also. Remain
fully focused on the fingers of your hand. Put the hands back on
the thigh when the exercise is over. Breathing Pattern: Inhale
while opening the hands. Exhale when closing the hands.
Consciousness: On the breathing. Mental counting. Stretching
sensation. The movement. Benefits: Helps in developing a firm grip.
Quite helpful whose hands tremble while writing. Immensely useful
for Tennis, Cricket and Badminton players. Also helpful for
computer operators. Pawanmuktasana - Part II series Leg Lock Pose
(Suptapawanmuktasana) Suptapawanmuktasana is an Indian translation
for Leg Lock Pose. This asana has two variations. You can learn
this asana as below:
Variation I: Get in the primary pose of Shavasana. In this asana
we are to bend the knees and touch them with the nose. Mentally
contemplate and prepare yourself for the exercise. Remain conscious
of your entire body. Breathe easy and natural. Bend the right knee
and bring the thigh to the breast. Interlock the fingers of both
hand and place them on the shin just below the right knee. Maintain
the left leg straight and on the ground. This is the initial
position of the exercise.
Inhale deep and hold the breath. Raise the head and shoulders of
the ground and try to touch the right knee with the nose. Hold in
this position for a while. Retain the breath and count mentally.
Exhale slowly and relax. Get back to Shavasana pose. If possible,
keep your eyes closed. Repeat this with other leg also ten times.
Always better to start with the right leg as it presses the
ascending colon directly. Follow with the left leg as it presses
the descending colon directly. Variation II: Remain in Shavasana
pose. Bend your both the knees and hold the soles just above the
floor. Interlock the fingers and clasp the hands on the shin just
below the knees. Inhale deep and hold the breath. Now push the
knees towards the breast. Realize the pressure on your abdomen.
Raise the head and shoulder Try to place the nose between the
knees. Allow the knee to come so close that your thigh may touch
the breast. Remain conscious towards the body balance. Exhale
slowly out and lower the head, shoulder and legs down. Then lie
down in Shavasana pose. This is the first cycle. Initially repeat
this for five to ten times. Consciousness: On the breath and mental
counting. Abdominal pressure and the movement. Benefits:
Strengthens the lower back muscles and loosens the spinal
vertebrae. Enhances the digestive system with the abdominal
massage. Effective in removing wind and constipation. Helpful in
the treatment of impotency, sterility and menstrual problems. Best
exercise for the spinal chord. Contraindications: High blood
pressure. Heart problems. Sciatica. Slip disc. Menstruation. 2nd or
3rd trimester of pregnancy. Raised Legs Pose (Utthanpadasana)
Utthanpadasana is an Indian translation for Raised Legs Pose. This
asana has two variations. You can learn this asana as below:
Variation I: Get in the primary pose of Shavasana with the palms
flat on the floor. Hold your body straight and eyes open. Keep your
ankle straight and the heel in contact with the floor. Now mentally
prepare yourself for the exercise.
Inhale deep and slow. Raise your right leg at comfortable level.
Keep your knees and the other leg straight. Maintain the leg of the
sole ceiling ward when you bend the toe of right leg face ward.
Hold on for 5 seconds, count mentally and retain the breath. Now
exhale slowly and lower the leg easy on the floor. This is the
first cycle of exercise. Do it ten times alternately with each leg.
Move the leg upward and downward along with the breath, if
possible. Variation II: Remain in Shavasana pose with the palms
flat on the floor. Inhale deep. Raise both the legs upward as much
as comfortably possible. Keep the knee straight and the legs
together. Now exhaling out slowly place back both the legs on the
floor. Breathing Pattern: Inhale when you raise the leg. Hold the
posture and the breath. Exhale when you lower the leg.
Consciousness: On the synchronization of leg movement with the
breath. The leg stretch and the mental counting in the final
position. Benefits: Tones up the thigh muscle and make them taut.
Strengthens the digestive system, hip, pelvic, and the perineal
muscles. Helps correct prolapse. Knocks out unnecessary fat from
the waist zone. Moderates the hip elasticity among those women who
has just delivered a baby. Beneficial for players helping them in
maintaining their leg balance. Contraindications: High blood
pressure. Hernia. Peptic ulcer. Abdominal surgery. 2nd or 3rd
trimester of pregnancy. Menstruation. Leg Rotation (Chakra
Padasana) Chakra Padasana is an Indian translation for Leg Rotation
Pose. This asana has two variations. You can learn this asana as
below:
Variation I: Get in the primary position of Shavasana. Breathe
easy and keep your eyes open. Raise your right leg upward almost
two feet above the floor. Keep your knees straight. Hold the other
leg easy on the floor. Rotate the entire leg clockwise in as large
circle as possible. Do not allow the heel to touch the floor at any
time during the rotation. Initially rotate both the legs clockwise
ten times. Balance your breath for a while.
Then resume this practice anti-clockwise. Variation II: Raise
both the legs together and straight. Rotate both the legs in as
large circle as possible. Do this first clockwise and then anti
clockwise 3 to 5 times. Consciousness: On the mental counting of
each round. Rotation of the legs. The effects of the asana on the
hips and abdomen. Benefits: Solid massage for the abdomen, spinal
chord and thigh muscle. Good for hip joint. Highly useful for
sciatica patients. Contraindications: High blood pressure. Hernia.
Peptic ulcer. Abdominal surgery. 2nd or 3rd trimester of pregnancy.
Menstruation. Sleeping Abdominal Stretch Pose (Suptudarakarshana)
Suptudarakarshana is an Indian translation for Sleeping Abdominal
Stretch pose. You can learn this asana as below: Get in the primary
pose of Shavasana. Mentally prepare yourself for the exercise. Keep
your eyes open. Breathe natural and easy. Bend the knees and place
the soles flat on the floor. Keep the knees and legs together
throughout the exercise. Interlock the fingers of both hands and
place them below your head. Keep the elbows on the floor. This is
the initial position. Exhaling out bend the knees towards your left
so that it touches the floor. Keep both of your legs together. Your
right paw may spring up, which is quite natural. Now turn your neck
towards right. This will provide uniform twisting stretch to the
entire spine. This is the final position. Hold the breath and count
mentally up to 3 seconds. Now inhale deep and raise both legs to
the upright position. Keep the elbow and shoulder on the floor
throughout the exercise. Repeat this in the right direction. This
is the first cycle. Breathing Pattern: Exhale when you lower the
legs to the sides. Hold the breath in the final position. Inhale
when you raise the legs. Consciousness: On the breath and the
mental counting in the final position. The twisting stretch on the
paraspinal and the abdominal muscles. Benefits: Excellent stretch
to the abdominal muscles and organs Improves the digestive system
and eliminates the constipation. Removes the spinal problems by
making them flexible. Relives the strain and stiffness due to
prolonged sitting. Bumps off the extra fat around the waist.
Contraindications:
High blood pressure. Recent abdominal surgery. 2nd or 3rd
trimester of pregnancy. Boat Pose (Naukasana) Naukasana is an
Indian translation for Boat Pose. You can learn this asana as
below:
Get in the primary position of Shavasana. Relax and remain
conscious of easy and natural breathing. Close your eyes and
contemplate about the shape of a boat. Open your eyes with ease.
Keep the legs and knees together. This is the initial position.
Place both hands on the thighs and hold the elbows straight.
Breathe deep and raise both the legs about one and half feet above
the floor. Raise your neck and shoulder also about a foot. Hold the
breath inside for a while. Straighten both of your arms with palms
down. Let this appear as if you want to touch the toe fingers.
Continue for a while in this pose. This is the final stage of the
exercise. Generate tension in the whole body particularly on the
shoulders and the back area in this pose. The balance of your
entire body should be on the lower waist area. Remain conscious
towards your body balance. Exhale out slow. Place both the legs and
shoulder back on the floor. Finally hold the neck downward and
place both the hands at your thighs. This is the first cycle.
Repeat this initially for five times. After the exercise is over,
get back in Shavasana pose. Breathing Pattern: Inhale before
raising the body. Retain the breath while raising, tensing and
lowering the body. Exhale in the primary position. Consciousness:
On the breath, movement and mental counting. The body balance and
the tension of the body particularly the abdominal muscle.
Benefits: Stimulates the muscular, digestive, circulatory, nervous
and hormonal systems. Tones up all the organs and removes lethargy.
Restrains nervous tension and brings up deep relaxation. Perform
after Shavasana to enhance the deeper state of relaxation. Practice
early in the morning to have fresh feeling. Contraindications: High
blood pressure. Pregnancy. Universal Spinal Twist (Shava
Udarakarshanasana) Shava Udarakarshanasana is an Indian translation
for Universal Spinal Twist pose. You can learn this asana as below:
Get in the primary position of Shavasana.
Relax and remain conscious towards natural breathing. Mentally
prepare yourself for this asana. Place both the legs together.
Stretch out your both the hands parallel to your shoulder with the
palms facing down. Hold the spinal chord and the neck straight.
Keep your eyes open. Bend your right knee. Place the right sole on
the left thigh. Allow the right knee to remain ceiling ward. Now
raise your left hand and place the palm on the right knee. Inhale
deep. This is the initial position. Exhale out and allow the right
knee to be pressed naturally on floor towards the left side. Keep
your left leg straight. Maintain the shoulder on the floor. Turn
the neck to the right. Pause for a while looking along the
straight-arm and gaze at the middle finger of the right hand. This
is the final moment of asana. Inhale deep and raise your knees to
get in the primary position. Straighten your neck and the right
leg. Out stretch your hands again parallel to the shoulder on the
floor. Repeat this exercise with the left leg. Practice once to
each side, gradually extending the holding duration. Get in the
shavasana pose when the exercise is finally over. Relax and breathe
easy. For the maximum benefit perform this after those asanas which
are strenuous on the lower back. Breathing Pattern: Inhale in the
initial position. Exhale when you push the knee to the floor and
turn the head. Breathe deep and slow in the final position. Inhale
while centering the body and exhale while straightening the leg.
Consciousness: Physical - Breath and the affected part of the
waist. Spiritual - on Manipur Chakra. Benefits: Rectifies the
disorders of hip joint. Relieves the strain and pain of the waist
and pelvic area. Removes the unnecessary fats stored in the waist
area. Eliminates the constipation by providing abdominal massage.
Practice of this asana also enhances the utility of elbows.
Contraindications: Pain around the hip area. Cycling Pose (Pada
Sanchalanasana) Pada Sanchalanasana is an Indian translation for
Cycling Pose. This asana has two variations. You can learn this
asana as below:
Variation I: Get in the primary pose of Shavasana. Remain
conscious towards your entire body. Close your eyes for a while.
Breathe natural and easy. Mentally prepare yourself for the
exercise. Just imagine how you use your legs while cycling. Open
your eyes, breathe deep and begin the practice Raise the right leg
little above the floor. Bend the knee and bring the thigh up to the
breast. Now straighten your leg upward so that the sole of the leg
goes ceiling ward. Then lower the straight leg in forward movement.
Bend the knee and bring it back to the chest to complete the
cycling movement. Do not allow the heel to touch the floor during
the movement. Repeat this ten times as forward stroke and ten times
in reverse. Hold the other leg always straight. This is the first
cycle of exercise. Repeat this with the left leg. If you are able
to hold the body balance then attempt to perform this with both the
legs simultaneously. Breathing Pattern: Inhale when you straighten
the leg. Exhale when you bend the knee and bring the thigh to the
breast. Variation II: Raise both the legs and keep them together
throughout the practice. Bring the knees as close as possible to
the breasts on the backward movement. Straighten the legs fully on
the forward movement. Slowly lower the legs together, maintaining
the knees straight, until the legs are just above the floor. Then
bend the knees and bring them back on the breast. Practice 3 to 5
cycling movement and the same in reverse. Inhale deep if you
experience cramps in the abdominal muscles. Then exhale and relax.
Do not strain. Breathing Pattern: Inhale while straightening the
legs. Exhale while bending the legs to the breast. Consciousness:
On the breath, mental counting, smooth movement and
synchronization. The abdomen, hip, thighs and the lower back while
relaxing. Benefits: Good for hip and knee joints. Strengthens
abdominal and lower back muscles. Tones up the thigh muscle. Bumps
off extra fat around the waist area. Restrains the early
ejaculation. Moderates the hip elasticity among those women who has
just delivered a baby. Contraindications: High blood pressure.
Heart problems. Hernia. Appendicitis. Abdominal surgery.
Menstruation. 2nd or 3rd trimester of pregnancy. Rocking and
Rolling (Jhulana Ludhakana) Jhulana Ludhakana is an Indian
translation for Rocking and Rolling posture. This asana has two
variations. You can learn this asana as below:
Variation I: Get in the primary pose of Shavasana. Use thick mat
or folded blankets. Lie flat on the back. Close your eyes and
relax. Remain conscious towards your breathing. Mentally prepare
yourself for the exercise. Bend both the knees to the breast.
Interlock the fingers of both hands and clasp them around the shin
just below the knees. Never exert on your spinal chord. This is the
initial position. Both the sole should remain somewhat above the
floor. Breathe normal. Tilt your body carefully towards the right
side of floor. Allow the shoulder and the right ear to touch the
floor. Now move upwards. Again tilt your body towards the left.
Allow the shoulder and ear to touch the floor. This is the first
cycle of exercise. Perform this ten times each in both the
direction. Close your eyes and lie in Shavasana pose when the
exercise gets over. Variation II: Get into the squatting position.
Keep your buttocks just above the floor. Push both the knees
towards your breast. Interlocking the fingers of both hands clasp
them around the shins slight below the knees. Keep your both of
legs so pressed that the thigh constantly remains in touch with
your breast. Keep your eyes open during the entire exercise. Now
you may roll on your back. Mark that you do not get hurt in the
head part. Now get back in the squatting position.
Initially this may appear somewhat difficult to return back in
the squatting position but after few practices you will be able to
do it comfortably. Perform this also for ten times. Get back in
Shavasana pose when the exercise is over. Consciousness:
Synchronization of movement. The effect on the back and the
buttocks. Benefits: Good massage of entire back, buttock and hip
area. Knocks out the unnecessary fats of waist area. Gives fresh
feeling performing this asana in the morning after brisk walk.
Contraindications: Spinal problem. Abdominal surgery or pain. 2nd
or 3rd trimester of pregnancy.
Pawanmuktasana - Part IIIConcept: The third series of
Pawanamuktasana helps in maintaining the equilibrium of unbalanced
energy in the body. These asanas sustain the energy flows and break
down neuro-muscular knots. They eliminate the stiffness of the
shoulder muscles and the spinal chord by removing the energy
blockages. Further they charge the lungs and heart and revitalize
the endocrine functions. Those persons who have trouble with their
genital organs or those who suffer with problems like early
ejaculation or weakness are also benefited. For females these
asanas are particularly helpful in regulating their menstruation.
Even pregnant women can resume the practice just after two months
of delivery that helps toning up their flaccid muscles around
girdle zone after childbirth. Thus we can easily surmise that
people who are conscious of maintaining their youthful energy
should work vigorously upon these asanas. The various asanas in
Pawanmuktasana - Part III series are listed below. You can learn
about the asana by clicking each link: Abdominal Stretch
(Udarakarshanasana) Udarakarshanasana is an Indian translation for
Abdominal Stretch posture. You can learn this asana as below:
Get in the primary position - Squat down holding the legs apart.
Maintain the body balance on the soles of legs. Place the palms on
the knees. Hold the spinal chord and the neck straight. This is the
initial position of the exercise. Remain conscious towards the body
balance. Inhale deep and then exhale out. Place the right knee on
the floor near the left toe. This is possible that the right heel
may get raised. Turn the right knee left ward and the left knee
towards the right. Maintain the palm pressure on the left knee.
Attempt to squeeze the lower abdomen with the combined pressure of
both thighs. Now look over the left shoulder. Hold the breath for 3
to 5 seconds in this final position.
Inhale and get back in the initial position. Repeat this
exercise from the other side and complete the cycle. Practice at
least ten times. When the right knee touches the floor then keep
the hind paw loose so that most of the thigh area touches the
floor. Practiced also during Shankha Prakshalana, in which
breathing is reversed to increase the pressure of the thigh against
the abdomen. Breathing Pattern: Body balance. Synchronization of
the body movement with the breathing. Alternate stretch and
compression of the lower abdomen. Consciousness: Body balance.
Smoothness of the movement. Heart beat and breath when reclining in
Shavasana pose. Effects of the asana on the lower back, hips, knees
and the ankles. Benefits: Cures abdominal ailments. Relieves the
constipation. Contraindications: Surgery. Hernia. Post 2nd
trimester pregnancy. Menstruation. Wind Releasing Pose
(Vayunishkasana) Vayunishkasana is an Indian translation for Wind
Releasing Pose. You can learn this asana as below:
Get in the primary pose - Squat down with the legs wide apart.
Hold the spinal chord and the neck straight. Press the knees slowly
with your arms. Keep the elbows slightly bent. Now bend the elbows
and place the palms below the insteps of legs. Keep the four
fingers under the soles with the thumbs above. Keep your eyes open
during the entire exercise. This is the initial position of
exercise. Breathe easy and bend your neck forward. Hold your breath
for a while. Slowly raise your buttocks and straighten your knees.
Allow the neck to remain downward. If possible try to touch both
the knees with your nose. Hold out the position for 3 seconds,
accentuating the spinal bend. However do not strain. Exhale out and
get back in the initial position.
This is the final moment and first cycle of exercise. Initially
repeat this for 8-10 times. Breathing Pattern: Inhale when you
squat and retain. Exhale when you raise the buttocks and retain.
Consciousness: On the breath. Movement. Neck stretch in the
starting position. Spinal bend in the standing position.
Synchronization of body movement with the breathing. Benefits:
Provides flexibility in the thigh muscles and spinal chord.
Prepares the body for higher stages asanas. Eradicates the spinal
stiffness developed due to the wrong sitting posture. Balances the
pressure between all the vertebrae and joints. Stretches and tones
up all the spinal nerves and dural sheaths. Relieves flatulence.
Contraindications: High blood pressure. Waist related pain.
Sciatica. Cervical spondylitis. Hernia. Post 2nd trimester
pregnancy. Menstruation. Rope Pulling (Rajju Karshanasana) Rajju
Karshanasana is an Indian translation for Rope Pulling. You can
learn this asana as below:
Get in the primary position - Sit on a blanket or floor and keep
your legs stretched and together. Maintain your toes ceiling ward
and the heel on the floor. Place both hands on the floor alongside
the waist. Hold your spinal chord and the neck straight. Breathe
easy and keep your eyes closed. Remain conscious towards your body
balance. Now contemplate about pulling a hanging rope with
alternate hands. Open your eyes with ease. This is the initial
position. Clench the fingers to form a fist. Inhale and reach up
with the right hand as if to grasp the rope at a higher end. Do not
allow the elbows to bend. Look upwards. Exhale deep and act as if
pulling the rope downwards. Follow the downward movement with the
eyes. Repeat this with the left hand and complete the cycle.
Practice this with both the hands ten times. Breathing Pattern:
Inhale when you raise the arm. Exhale when you lower the arm.
Consciousness:
On the breath and the movement of hands upward and downward. On
the shoulder muscles and the back. Benefits: Works up the arms
muscles taut and strong. Firms up the breast among women and
develops chest muscles for men. Loosens the shoulder joints and
stretches the upper back muscles. Also beneficial for long hour
computer operator.
Mill Churning (Chakki Chalasana) Chakki Chalasana is an Indian
translation for Mill Churning exercise. You can learn this asana as
below:
Get in the primary position - Sit down with legs stretched
apart. Hold the neck and the spinal chord straight. Close the eyes.
Place the hands on the thighs. Remain conscious towards the body
balance. Breathe slow and rhythmic. Just contemplate about churning
a village flourmill. Now open the eyes. This is the initial
position. Interlock the fingers of both hand and hold them in front
of your face. Maintain the hands straight, erect and parallel to
the shoulder height. Now inhale deep and bend the torso backward.
Exhale easy and bend the body right ward. Place the straight but
interlocked hands on the right toe. Bend forward and inhale. Touch
the left toe while swiveling the torso to the right. Lean back as
far as possible on the backward swing. Swing the torso and bring
the arms and hands to the left side, over the left toes and then
back to the center position. This signifies that you are forming a
circle with your hand. This is the first cycle of exercise. Repeat
this ten times clockwise and then anticlockwise. Maintain the hands
straight and interlocked during the entire exercise. Recline in
Shavasana pose for a while when the exercise gets over. Breathing
Pattern: Inhale when you lean back. Exhale when you move forward.
Consciousness: On the breath.
The body balance. Hips. Pelvic area. Benefits: Tones up the
nerves and pelvic organs. Regulates the menstrual cycle. Improves
the postnatal recuperation. Contraindications: High blood pressure.
Hernia. Post 2nd trimester pregnancy. Abdominal surgery. Wood
Chopping (Kashtha Takshanasana) Kashtha Takshanasana is an Indian
translation for Wood Chopping exercise. You can learn this asana as
below:
Get in the primary position - Squat holding legs somewhat apart.
Hold the spinal chord and the neck straight Maintain some distance
between the knees. Interlock the fingers of both hands and
straighten your elbows. Holding both the hands between the knees
place the fist on the floor. Do not allow the elbows to bend during
the entire exercise. This is the initial position. Just contemplate
about axing a tree. Inhale deep and stretch your hands upward so
much that your breast swells up and the head comes in between the
hand. Fix the eyes on the raised and interlocked hands. Exhaling
out sound 'haa' to expel all the air from lungs. Simultaneously
bring back both the hands quick on the floor as if to chop a tree.
This is the first cycle. Repeat this for fifteen times. Recline in
Sukhasna pose when the exercise gets over. One may perform this in
Vajrasana or standing pose if squatting down is uncomfortable.
Breathing Pattern: Inhale when you raise the arms. Exhale when you
lower the arms. Consciousness: On the breath. Hands movement.
Shoulder stretch. Upper back muscles. Benefits: Firms up the breast
among women and develops chest muscles for men. Relax the pelvic
girdle and tones up the pelvic muscles.
Pretty useful for shoulder blade muscles, shoulder joints and
upper back muscles.. Quite beneficial for women in the 1st
trimester of pregnancy. Valuable for an asthmatic patient provided
sounding 'haa' one keeps mouth shut and exhales out from the nose.
Psychologically quite useful exercise for a depressed person.
Contraindications: High blood pressure. Epilepsy. Dynamic Spinal
Twist (Gatyatmaka Meru Vakrasana) Gatyatmaka Meru Vakrasana is an
Indian translation for Dynamic Spinal Twist. You can learn this
asana as below:
Get in the primary position - Sit down with outstretched legs.
Hold your legs apart as much as possible. Maintain your shoulder
and neck straight. Keep your eyes open during entire exercise.
Place both hands on the floor or the blanket along side the waist.
This is the initial position of exercise. Remain conscious towards
the body balance and the breath. Do not allow the body to kneel
forward during the exercise. Inhale deep and stretch the arms
sideways to the shoulder level. Exhale slowly and twist the body.
Place the right hand on the left big toe. Simultaneously move the
left hand along the shoulder towards back. Turning the neck left
wards cast an eye towards the outstretched hand. If possible pause
for a while. Inhale slowly and move the torso back at the initial
position. Repeat this exercise with the left hand. This is the
first cycle. Repeat this twenty times with both hands at
comparatively fast pace. Breathing Pattern: To apply pressure on
the abdomen, inhale while twisting and exhale while returning to
the initial position. To apply maximum flexion to the spine, exhale
while twisting and inhale while returning to the initial position.
Consciousness: On the breathing. The twisting movement. On the body
balance. And finally on the spinal chord. And the creeping
sensation of the waist back. Benefits: Loosens up the vertebrae and
eradicates the stiffness of the back. Gets rid of every spinal
chord related problems. Shapes up the shoulder. Removes the
unnecessary fat around the girdle. Contraindications: Post 2nd
trimester pregnancy. Sciatica. Slip disc. Spinal chord problem.
Boat Rowing (Nauka Sanchalana) Nauka Sanchalana is an Indian
translation for Boat Rowing exercise. You can learn this asana as
below:
Get in the primary position - Sit down with the legs stretched
together. Hold the neck and the spinal chord straight. Place the
palms on the thighs. Close the eyes and relax. Breathe slow and
rhythmic. Just contemplate rowing all alone a boat. Inhale deep and
open your eyes. This is the initial position of exercise. Stretch
the hands parallel to the shoulder and form a clenched fist. Bend
the elbows place them alongside the breast as if holding down an
oar. Exhale and move the torso forward to the possible extent.
Allow the forehead to touch the knee and the hands to the sole of
legs. Do not allow the knee to get raised when you move forward.
Inhale and lean back to the possible extent. Withdraw the hands
back to the shoulders. This is the first cycle. Make out a complete
circle with the hands moving up the leg sides and the torso. Hold
the legs straight thorough out the exercise. Practice this for 5 to
10 rounds Reverse the rowing direction and practice again for 5 to
10 rounds. Recline in Shavasana pose when the exercise gets over.
Breathing Pattern: Inhale when you lean back. Exhale when you move
forward. Consciousness: On the breath. Body balance. Buttocks.
Pelvic area. Benefits: Positive impact on the pelvis and abdominal
area. Alleviates the constipation with abdominal massage.
Beneficial for gynecological disorders. Shoulder, arms and buttocks
gets attractive and taut look. Contraindications: High Blood
Pressure. Spinal chord problem. Post 2nd trimester pregnancy.
Menstruation. Salutation (Namaskarasana) Namaskarasana is an Indian
translation for Salutation Pose. You can learn this asana as
below:
Get in the primary position - Squat down with the legs and knees
wide apart. Place the elbows against the inside of the knees.
Maintain the body balance. Hold the spinal chord and the neck
straight. Now place both the hands to the breast in salutation
pose. Breathe easy and natural. Keep your eyes closed or open.
Inhale and move the head backwards. At the same time press the
knees apart with the elbows as wide as possible. While pressing the
knees turn the neck backward. This is the initial position. Hold
the position while retaining the breath. Exhale out. Lessen the
pressure on the knees of elbows. Straighten the neck. Apply
pressure on the elbows and straighten the hand Push in with the
knees pressing the arms inward. Move the neck forward and allow the
chin to touch the breast. Exhale out and pause for a while. This is
the first cycle of exercise. Repeat this for ten times. Recline in
the Sukhasana pose when the exercise gets over. Breathing Pattern:
Inhale when you bring the palms together in front of the chest.
Exhale when you extend the arms forward and retain. Consciousness:
On the breath. Movement. Back of the neck stretch. Chest in the
initial position. Shoulder muscles in the forward position.
Benefits: Profound effect on the nerves and thigh muscles. Proper
massage of the shoulder, arms and neck muscles. Enhances the
flexibility of hips. Quite useful for normal delivery provided done
under a qualified Yoga instructor. Contraindications: High blood
pressure. Crow Walking (Kaua Chalasana) Kaua Chalasana is an Indian
translation for Crow Walking Pose. You can learn this asana as
below:
Get in the primary position - Squat down with the legs held
apart and the buttocks above the heels.
Remain conscious towards the body balance. Place the hands on
the knees. Maintain the spinal chord and neck straight. Mentally
contemplate about the crow movement. This is the initial position.
Move in small steps while still squatting. Do not tumble forward.
Hold the knees flexed so the buttock remains on the right heel.
Move either on the toes or the soles of the feet whichever is
difficult. Step forward and move the opposite knee on the floor.
Practice only to your capacity. Then relax and recline in Shavasana
pose. Breathing Pattern: Breathe naturally and with ease
throughout. Consciousness: Body balance. Smoothness of the
movement. Heart beat and breath when reclining in Shavasana pose.
Effects of the asana on the lower back, hips, knees and the ankles.
Benefits: Regulates the blood circulation in the leg muscles. Helps
in sitting for a long duration during the meditation. Regular
practice allays the constipation. Contraindications: Knee or joint
pain. Toe or ankle sprain.
Relaxation AsanasConcept: These asanas provide mental peace and
one feels energetic after just few hours of practice. One may
practice this at the beginning, middle and or at the end of any
asanas. These exercises seem very easy at first, but if followed
rigorously, are quite difficult for the tension in all the muscles
of the body must be consciously released. The muscles often appear
completely relaxed but, in fact, tightness still remains. Even when
one sleeps, the comfort is elusive. Constant postural abnormalities
exert strain on the back muscles providing them little solace in
the traditional supine pose. That is why these exercises prove very
relaxing to the spine and related structures. The primary aim of
such asanas is to relax the every bit of muscle and provide them a
deep repose. Those who feel uncomfortable due to the spinal chord
problem will certainly get huge solace in these asanas. Generally
all asanas follow certain fixed time period, but one can perform
these asanas any time. The various poses in Relaxation Asana series
are listed below. You can learn about the asana by clicking each
link: Corpse Pose (Adhvasana) These asanas provide mental peace and
one feels energetic after just few hours of practice. This asana
has two variations. You can learn this asana as below:
Variation I: Best time- just before the sleep after a hard days'
work. Lie flat on the back over a blanket in clean and quiet
place.
Maintain some distance between your legs. Place your hands along
side the waist with palm fingers curled up. Hold the spinal chord
and the neck straight. Keep your eyes and lips closed with ease.
Hold your body positions firm and get conscious towards breathing.
Breathe easy and get your consciousness up to the navel zone.
Become free from all the physical and mental afflictions. Begin
mental counting, say 27. Breathe easy then along with swelled tummy
repeat 27. Repeat again this number when you exhale out. Next time
when you inhale then mentally count 26. Repeat this number when you
exhale out. Complete this inverse counting without any miss.
Suppose if you miss out then begin once again from the start. Do
not make any change in your rhythm or style of breathing. You will
certainly get relaxed and peaceful by the time you're counting gets
over. Now get in the Sukhasana pose and relax. Variation II: Hold
oneself in tadasana pose with the both the arms overhead.
Maintaining the physical balance on the toes, raise one leg and
extend it either forward or backward. Repeat this with the other
leg. Practice this for 10 times. Benefits: Mental and physical
relief. More effective after Surya Namaskara. Insomniacs
particularly heart patients. Consciousness: Physical - relaxing the
body, breathing and mental counting. Spiritual - on ajna chakra.
Contraindications: Depression. Superior Posture (Jyeshtikasana)
Jyeshtikasana is an Indian translation for Superior posture. You
can learn this asana as below:
Lie flat on the stomach over a clean blanket. Hold both the legs
together with the straight knees. Keep the paws relaxed, holding
the sole upward. Bring forward the hands and interlock the fingers.
Bend the elbows and place the palms just above the neck. Support
the elbows on the blanket. Close your eyes with ease and remain
conscious towards the breathing. Realize the soothing warmth of the
palms evaporating the tensions in the neck and related areas.
Maintain yourself for five minutes in such positions. Now get back
in Shavasana pose. Breathing Pattern: Natural and rhythmic.
Consciousness: Physical - On relaxing the body, breathing.
Spiritual - On ajna or manipura chakra. Benefits:
Cervical spondylitis. Spinal chord related problems.
Contraindications: 2nd or 3rd trimester pregnancy. Flapping Fish
Pose (Matsya Kridasana) Matsya Kridasana is an Indian translation
for Flapping Fish pose. The position is called so as this resembles
a flapping fish. This exercise is highly beneficial for the rest of
pregnant women; as by the time of 3rd trimester the tummy swells
inordinately which often causes restlessness. However even such
women can practice this asana with quiet ease. You can learn this
asana as below:
Lie on the stomach, shoulder and waist with straight legs. Move
the right knee upward, while maintaining the left leg straight.
Support the neck or right cheek overt the interlocked fingers.
Retain both the palms downward. Now touch the right knee with left
elbow. Place the knee anywhere according to comfort. Balance the
entire body. Close the eyes with ease and mentally relax the body.
Practice this at your comfortable time. Get back to Shavasana pose
when the practice gets over. Breathing Pattern: Normal and relaxed.
Consciousness: Physical- on relaxing the body and breathing.
Spiritual - on manipura chakra. Benefits: Stimulates digestive
peristalsis. Constipation. Backache. Sciatica. Rest during
pregnancy. Fat reduction. Reversed Corpse Pose (Adhvasana) The
primary aim of this asana is to relax the every bit of muscle and
provide them a deep repose. You can learn this asana as below:
Lie down on the stomach over a clean blanket. Male persons may
hold a thin pillow below their breast. Stretch the hands above the
shoulder with palms facing downward. Let the forehead touch the
blanket and the elbow, both the ears. Hold the neck straight and
allow the forehead and nose touch blanket. Maintain comfortable
distance between your legs. Once again adjust your body. Mentally
relax the spinal chord and lower torso. Hold your arms straight but
do not put any pressure on the belly. Concentrate on your
stomach.
Breathe rhythmically and count inversely like the Corpse pose
from 27 to 1. Return back to the Corpse pose when the counting gets
over. Breathing Pattern: Natural and rhythmic. Consciousness:
Physical - on relaxing the body, breathing and the counting.
Spiritual - on ajna or manipura chakra. Benefits: Slipped disc.
Hardness in the neck muscles. Stooping figure. Contraindications:
2nd or 3rd trimester pregna Crocodile Pose (Makarasana) Makarasana
is an Indian translation for Crocodile pose. This is the best pose
of this series which provides mental peace to the persons of all
ages. Here the effect is felt at two points - the neck and the
lower back. You can learn this asana as below:
Lie flat on the stomach over a blanket. Relax the lower torso.
Place both the hands forward before the shoulder. Place both the
elbows beside the shoulder. Raise the wrists and palms. Support
your cheeks on the palms. Now raise the shoulder and neck. Remain
conscious towards the body. You may realize some strain on the neck
or waist. Keep adjusting the elbows so that tension is evenly
spread out between the neck and the lower back. Position your body
in best way. Breathe easy and close the eyes with ease. Practice
this at your leisure and comfort. Breathing Pattern: Natural and
rhythmic. Consciousness: Rhythmic breathing. Spinal chord. Shoulder
above region. Benefits: Slip disk. Sciatica. Waist pain. Asthma.
Contraindications: Back ache or waist pain. 2nd or 3rd trimester of
pregnancy.
Maharshi Patanjali has averred - sthiram sukham asanam i.e. that
comfortable pose in which one can sit without any body movement is
termed as asana. According to Shivanand if one can sit for three
hours without any body movement, then one can attain all the
accomplishments and benefits of asanas. Obviously, he too shares
the Pantajali viewpoint. Though this is difficult initially but
certainly not impossible. To sit in meditational poses, one
requires adequate flexibility in all the muscles and above all a
healthy body. The important point regarding this asanas is that one
must hold the spinal chord straight which is not easy all the time.
Generally whenever we sit or whatever we do, we tend to tilt
ourselves in one particular direction. One may be tempted to ask,
why not use shavasana during meditational asanas. As during this
pose the body remains inactive and the spinal chord too remains
straight. But to meditate during shavasana is not so easy. One may
be easily induced to sleep and never meditate. The various poses in
Meditational Asana series are listed below. You can learn about the
asana by clicking each link: Easy Pose (Sukhasana) Sukhasana is an
Indian translation for the Easy Pose. Sukhasana is a relaxing
posture which may be practiced for extended periods of sitting in
siddhasana or padmasana. This is most common and popular asana
which can be performed by everyone irrespective of sex and age. One
who finds unable to hold physical balance in any other asanas can
also practice this with ease. You can learn this asana as below:
Sit and stretch both the legs forward. Bend the right knee and
place the sole over left thigh. Thereafter bend the left knee and
place the sole over right thigh. Remain conscious towards the
physical balance. Hold the spinal chord and the neck straight.
Place both the palms over the knees. You may utilize chin or
jnanamudra (explained in mudra chapter). Close the eyes and relax.
Remain conscious towards the easy and natural breathing. Lotus Pose
(Padmasana) Padmasana is an Indian translation for the Lotus pose.
Padmasana holds the body stable for longer periods. As the body is
steadied the mind becomes calm. This steadiness and calmness is the
first step towards real meditation. During padmasana the energy
flow is towards sahsradhara from muladhara heightening the
meditational experience. The breathing gets rhythmic and blood flow
also remains slow. You can learn this asana as below:
This is most celebrated meditational pose. Sit and stretch
forward both the legs. Bend the right leg and place the paw on the
left thigh. Thereafter bend the left leg and place the paw on the
right thigh. Allow the right and left sole to touch the waistline.
Remain conscious towards the knees. Let the knees remain in touch
with the floor. Hold the spinal chord and the neck straight. Place
both the palms over the knees in chin or jnanamudra.
Relax and close the eyes. Remain conscious towards the easy and
natural breathing. Contraindication: Sciatica. Knee problems.
Benefits: Relaxing effect on the nervous system. Decreased muscular
tension. Reduces blood pressure. Coccygeal and sacral nerves are
toned. Stimulates digestive process. Measured stability and
steadiness. Mental and physical peace. Accomplished Pose For Men
(Siddhasana) Siddhasana is an Indian translation for the
Accomplished pose for men. After padmasana this is second most
celebrated meditational pose. This asana makes the meditational
experiences path more accessible by transferring the energy used
during the practice. The basic import of Sanskrit word siddha is
power, which refers to those hidden powers within the body using
which one can attain spiritual upliftment. During this asana the
flow of prana energy is towards sahasradhara from muladhara. This
flow takes place via spinal chord (sushumna). This energy provides
good bit of peace and relaxation which is the first point for
meditation. There are two chakras above both the heels known as,
muladhara and svadhishthana. This converts the sensual energy to
the higher level which also ultimately helps in the observance of
continence. Even a person with high blood pressure can perform
this. You can learn this asana as below:
Sit and stretch forward both the legs together. Bend the right
knee and place the paw over the left thigh. The right heel should
be near the perineum. Now bend the left knee and press the right
ankle with left ankle. Press the pubic area with the left ankle.
Maintain the pubic area between both the ankles. Now point the big
left toe upwards from right thigh and rib. Similarly point the big
right toe upwards from the left thigh and rib. Maintain the
physical balance. Let both the knees and left heel remain in touch
with the floor. Hold the spinal chord and the neck straight. Place
both the arms over the knees in jnanamudra. Relax and close the
eyes. Remain conscious towards easy and natural breathing. Hold on
the practice as long as you wish. Contraindication: Sciatica.
Benefits: Directs the energy from the lower psychic centres upward
through the spine. Stimulates the brain and calms the entire
nervous system. The lower leg at the perineum presses muladhara
chakra stimulating mulabandha. Pressure applied to the pubic bone
presses the trigger point for swadhisthana automatically activating
vajroli/sahjoli mudra. These psycho-muscular locks redirect sexual
nervous impulses back up the spinal chord to the brain establishing
control over the reproductive hormones which induces
continence.
Prolonged siddhasana produces tingling sensations in the
muladhara region. Redirects blood circulation to the lower spine
and abdomen. Tones up the lumbar region of the spine, the pelvis
and the abdominal organs. Balances the reproductive system and
blood pressure. Hero Pose (Dhyanavirasana) Dhyanavirasana is an
Indian translation for Hero pose. You can learn this asana as
below:
Sit and stretch forward both the legs together. Bend the right
knee while retain the left leg straight. Place the right knee over
the left thigh. Place the lower knee part towards the left waist.
Allow the right heel to touch the left buttocks. Now bend the left
knee. Place the heel below the right thigh. The heel should be in
touch with the right buttocks while the knee should touch the
floor. Here the both the knees should be upon each other. This
might be possible initially that both the knees remain raised
somewhat upward. Realize pressing strain over the pelvic zone. Hold
the spinal chord and the neck straight. Place the palms over the
knees. Relax and close the eyes. Remain conscious towards the easy
and natural breathing. Hold yourself in this pose as long as you
wish for. Benefits: Abnormalities regarding pelvic and reproductive
organs. Half - Lotus Pose (Ardha Padmasana) Ardha Padmasana is an
Indian translation for the Half-Lotus pose. You can learn this
asana as below:
Sit and stretch forward both the legs. Bend the right knee.
Place the right heel near the genitalia. Do not allow the right
knee to touch the floor. Place the left paw on the right thigh.
Allow the left heel to touch the waist. Hold the spinal chord and
the neck straight. Place both the palms over the knees in chin or
jnanamudra. Close the eyes and relax. Remain conscious towards the
easy and natural breathing. Contraindication: Sciatica . Auspicious
Pose (Svastikasana) Svastikasana is an Indian translation for
Auspicious pose. This is one of the easiest meditation asanas and
simplified version of siddhasana. The symbol of svastika symbolizes
the different corners of the earth and universe, the spokes, and
their meeting point and common centre of consciousness. This asana
is most favoured for realizing the unity of existence. You can
learn this asana as below:
Sit and stretch forward both the legs together. Bend the left
knee and place the left sole against the inside of right thigh. Do
not allow the heel to touch the perineum. Bend the right knee and
place the right leg in the vacant space between the left thigh and
calf muscle. Similarly do not allow the heel to touch the pubis.
Grip the left toes and pull them up into the space between the
right calf and thigh. Feel comfortable and hold the knees firmly on
the floor. Hold the spine straight. Place the hands on the knees in
chin or jnanamudra. Benefits: Alleviates suffering from varicose
veins. Tired and aching muscles. Fluid retention in the legs.
Contraindication: Sciatica. Sacral infections. Variation: Sit and
stretch forward both the legs together. Bend the left leg and place
the sole against the inside of the right thigh. Then bend the right
leg and place the right heel in front of the left sole resting
against the left shin. Let the heels face each other. Place the
hands on the knees in chin or jnanamudra. Accomplished Pose For
Women (Siddhyoniasana) Siddhyoniasana is an Indian translation for
the Accomplished Pose For Women. According to tantra yoga the flow
of sensual energy is different among males and females. The sensual
field among males lies in his genital organs whereas for females
this is centered in their breast. But general perception is
different from tantra. But even then this asana holds quite a
positive impact among women. You can learn this asana as below:
Sit and stretch forward both the legs together. Bend the right
knee and allow the right sole touchingly press the inner portions
of left thigh. Allow the left heel touch the vagina inward.
Maintain the physical balance. Remain conscious towards the right
heel sensation. Now bend the left knee and place the heel over the
right heel in such way that this presses the clitoris. Jut out the
big left toe between the left thigh and rib. Similarly jut out the
big right toe between the right thigh and rib. Let both the knee
touch the floor. Remain conscious towards the entire body. Hold the
spinal chord and the neck straight. Relax and close the eyes.
Place both the arms over the knees in jnanamudra. Breathe easy
and natural. Hold yourself in this pose as long as wish for.
Contraindication: Sciatica. Menstruation. 3rd trimester of
pregnancy. Lion Pose (Sinhasana) Sinhasana is an Indian translation
for Lion pose. You can learn this asana as below:
This asana fulfills all the energy required for meditational
asanas. This plays especially an important role in awakening
ajnachakra. During this pose, alpha waves are generated which
provides peace to the senses and when senses withdraws itself from
all the allurements the mind gets inward and slowly concentration
arises that simplifies the meditational path. Sit and stretch
forward both the legs together. Bend the right knee and place the
heel near the right buttocks. Allow the knee to touch the floor.
Now bend the left knee and place the heel near the left buttocks.
Maintain at least two foot distance between the knees. Join both
the big toes together. The buttocks will get placed over the soles.
Balance the body in this pose. Now bend forward the torso. Holding
the both the hands straight place both the palms inside the knees
below the thighs. Fingers of both hands should remain inside the
thighs. Now turn the neck back so that you may realize some strain
over there. Balance the body in this position. Close the eyes and
remain conscious towards the breathing.
VajrasanasConcept: The vajra or thunderbolt is regarded as the
weapon of lord Indra, the lord the gods. Similarly this asana may
be regarded as the king of all asanas related with the mind, the
king of all the senses. Vajra is major pulse (nadi) directly
related with the genito- urinary system which regulates the sensual
energy of body. There are over all fourteen asanas in Vajrasana
series. All these asanas are related with the digestive system and
sensual energy of a person. Therefore control of vajra nadi leads
to sublimation and control of sensual energy. Vajrasana series
asanas are most recommended in therapeutic yoga. There is hardly
one person who has never been afflicted with sensual or digestive
problems. After certain age even waist pain is normal problem. The
vajrasana series plays an important role in alleviating waist pain,
spinal chord or shoulder pain. These are also quite effective
during menstrual disorders and abortions like problems or even
normal delivery. That is why these days various doctors recommend
yoga for safe and normal delivery. There is no time boundation for
these asanas with only provision that you are on empty stomach and
healthy. One can perform vajrasana even during menstruation. This
relives one from pelvic strain, waist pain or burning sensation.
During Vajrasana the vital energy flow is towards sahsradhara from
muladhara which helps in meditation. Thus the sensual energy is
promoted towards spiritual upliftment. Even that person afflicted
with sciatica and slip disc who find unable to sit in meditational
poses, can practice vajrasana easily. Primary Vajrasana: Bend the
knees and holding them together sit down.
Place the buttocks over both the soles. Keep the fingers closed.
Hold the spinal chord and the neck straight. Place the palms over
the knees. Relax and close the eyes. Remain conscious towards the
physical balance and breathing. Do not allow the body to move
forward or backward. Hold the big toes over each other provided
your body is flexible enough. Practice this according to one's time
and comfort particularly just after the meal. During this period
breathe from abdomen. Consciousness On the breathing. Benefits:
Digestion. Testicles inflammation. Piles. Peptic ulcer. Menstrual
disorders and pain. The various poses in Vajrasana series are
listed below. You can learn about the asana by clicking each link:
Thunderbolt Pose (Vajrasana) Vajrasana is an Indian translation for
Thunderbolt pose. Vajrasana is an important meditation posture so
as to give the body an upright and straight posture without any
extra effort. This asana is even employed among Muslims and Zen
Buddhists as prayer and meditational posture. One who finds
padmasana or siddhasana uncomfortable may practice vajrasana for
meditational purposes. In this asana the flow of the vital breath
(prana) is from Muladhara towards Sahasrahdhara which helps in the
meditation. It stimulates the vajra nadi, activates prana in
shushumna and redirects sexual energy to the brain for spiritual
purposes. There is no time limit for the practice of this asana.
Practice this particularly after meal, for at least 5 minutes to
enhance the digestive function. During the acute digestive
disorder, practice abdominal breathing in this asana for 100
breaths before and after meals. You can learn this asana below:
Variation I: Get in the Vajrasana pose as aforementioned Block
breathing flow through nostrils Place the left or right big toe
over each other This depends on the predominant air flow via left
or right nostril This balances the breathing flow in the left and
right nostrils related to ida and pingala nadis Eventually this
helps in tranquilizing the mind. Variation II: Hold the feet apart
so that big toes are quite apart from each other Get in the
Vajrasana pose with the buttocks flat on the floor. This stimulates
muladhara chakra
Bend the knees and sit on the buttocks. Maintain close sole
distance. Interlock the fingers. Maintain the spinal chord and the
neck straight. Place the palms on the knees and relax the shoulder.
Balance the body in this position.
Avoid excessive backward spinal arch. Keep your eyes closed and
remain conscious towards the breathing. Place both the toes on each
other if your body is flexible Routine: Get in Vajrasana pose with
ease. Keep the spinal chord and the neck straight. Keep your eyes
open. Stretch the hands forward parallel to the shoulder. In this
pose one has to place both the palms in the armpits. Bend the right
elbow and place the four fingers except thumb below the shoulder.
Similarly bend the left elbow and place the four fingers below the
shoulder. Now move the elbows down towards the stomach and relax.
Both the wrists will get over each other. Press close to chest.
Close the eyes and get conscious towards the breathing. Remain
conscious towards the easy and rhythmic breathing. Practice this
for at least five minutes before getting in Pranayama if you are
desirous of higher stage meditational asanas.
Consciousness: Physical- on the breathing and mental peace
Spiritual- on manipura chakra Benefits: Strenghtens the pelvic
muscles Prevents hernia Relieves piles Digestion Constipation
Dilated testicles and hydrocele Hyper acidity and peptic ulcer
Assists in labour Alleviates menstrual disorder Sciatica and sacral
infections Slip disc Breath Balancing Pose (Padadhirasana)
Padadhirasana is an Indian translation for Breath Balancing pose.
This asana may be used for the preparation for pranayama. This is
quite useful when one or the other nasal passage gets blocked. You
can learn this asana as below: Variation I: To achieve better
results place fists instead of only palms under the armpits.
Variation II: The use of yoga danda or balancing stick). Yoga danda
is a special T - shaped stick primarily used by ascetics from
ancient times for meditational purposes. Place the horizontal beam
of the stick under the armpits. Practice to equalize the breath
flow. Thereafter place the balancing stick in front of the body.
Balance both the elbows on the horizontal beam of yoga danda. Hold
yourself in this pose as long as you find comfortable.
Get in Vajrasana pose with ease. Hold the spinal chord and the
neck straight.
Keep your eyes open. Stretch forward the hands parallel to the
shoulder. In this pose one has to place both the palms in the
armpits. Bend the right elbow and place the four fingers except
thumb below the shoulder. Similarly bend the left elbow and place
the four fingers except below the shoulder. Now fold the elbows
down towards the stomach and relax. Both the wrists will get over
each other. Press the breasts close by. Close the eyes and get
conscious towards the breathing. Remain conscious towards the easy
and rhythmic breathing. Practice this for at least five minutes
before getting in Pranayama if you are desirous of higher stages
meditational asanas. Breathing Patterns: Slow, deep and rhythmical.
Practice to equalize the breath from both the nostrils.
Consciousness: Physical - on the nasal breathing process. Spiritual
- on ajna chakra. Benefits: Balances the breathing flow from both
the noses. Balances sympathetic and parasympathetic nervous system
which helps in the meditational practice. Facilitates the pranayama
practice. Opening of the two nostrils induces a state of automatic
balance. Roaring Lion Pose (Sinhagarjanasana) Sinhagarjanasana is
an Indian translation for Roaring Lion pose. If possible practice
this asana during sunrise time facing eastern direction. You can
learn this asana as below:
Get in the Vajrasana pose. Close the eyes and contemplate about
the roaring lion. Open the eyes and spread apart the knees. Place
the palm fingers below the knees. Bend little forward but hold the
rest of body as it is. Keep the elbows straight. Turn the neck
little backward with ease so that you may realize some strain
there. If possible keep the mouth shut. Attempt to concentrate over
the eyebrow centre with open eyes. For this you may adopt shambhavi
mudra. Remain conscious towards the physical balance in this pose.
Inhale deep from the nose in the lungs. Hold the air to the limit
in the lungs, thereafter open the mouth and tongue to the maximum.
You may realize some strain at the facial muscle. Slowly exhale out
with clear audible sound from the throat.
You need to copy the roaring lion. After exhaling out completely
place the tongue inside and shut the lips close. Then breathe again
from nose. This completes one cycle. Breathing Patterns: Breath
deep and slow from the nose and make sound from the mouth.
Consciousness: On the coolness and internal throat tension while
exhaling and inhaling. Benefits: Sweetness in the speech. Relief in
the nose, ear and throat related problems. Provides confidence to
gibberish child. Provides extrovert quality to introvert child. Cat
Stretch Pose (Marjariasana) Marjariasana is an Indian translation
for Cat Stretch pose. You can learn this asana below:
Get in Vajrasana pose. Rise on your knees and straighten the
waist. Move the upper torso little forward. Place the palms on the
floor with straight fingers without bending the elbows. Maintain
distance of about two feet between the knees and the palms. Retain
both the soles upward but maintain distance between them. Balance
your body position. This is the primary position. Inhale deep and
raise the head Depress the spine so that the back becomes concave.
Stretch the abdomen and fill the lungs with air to the capaci