Asanas (Yoga Poses)
1. Shavasana ( Dead body
pose )
Lie flat on your back, feet comfortably part, arms
and hands extended about six inches from the body, palms upwards and fingers
half-folded. Close your eyes. Begin by consciously and gradually relaxing every
part and each muscle of the body; feet, legs, calves, knees, thighs, abdomen,
hips, back, hands, arms, chest, shoulders, neck, head and face. Relax yourself
completely feeling as if your whole body is lifeless. Now concentrate your mind
on breathing rhythmically as slowly and effortlessly as possible. This creates
a state of complete relaxation. Remain motionless in this position,
relinquishing all responsibilities and worries for 10 to 15 minutes. Discontinue
the exercise when your legs grow numb. This asana helps bring down high blood
pressure, and relieves the mind, particularly for those who are engaged in
excessive mental activity. This exercise should be done both at the beginning
and at the end of the daily round of yogic asanas. During a fast, shavasana
soothes the nervous system.
2. Padmasana ( Lotus pose
)
Sit erect and stretch your legs out in front of you.
Bend one leg to place the foot on the thigh of the other, the sole facing
upwards. Similarly, bend the other leg too, so that the heels are opposite each
other and placed in such a way that they press down on the other side of the
groin. Keep your neck, head and spine straight. Place your palms one upon the
other, both turned upward and cupped, and rest them on the upturned heels a
little below the navel. Padmasana is a good pose for doing pranayama and
meditation. It helps in the treatment of many heart and lung diseases and
digestive disorders. It also calms and refreshes the
mind.
3. Yogamudra
Sit erect in padmasana. Fold your hands behind your
back, holding your left wrist with the right hand. Take a deep breath. While
exhaling, bend forward slowly keeping your hands on your back. Bring your face
downwards until your nose and forehead touch the floor. While inhaling, slowly
rise back to the upright position. The practice of this asana tones up the
nervous system, builds up powerful abdominal muscles and strengthens the pelvic
organs. It helps pep up digestion, boosts the appetite and removes constipation.
It tones up and relaxes the nerves of the head and face. It also strengthens
the sex glands.
4. Vajrasana ( Pelvic pose )
Sit erect and stretch out your legs. Fold your legs
back, placing the feet on the sides of the buttocks with the soles facing back
and upwards. Rest your buttocks on the floor between your heels. The toes of
both feet should touch. Now, place your hands on your knees and keep the spine,
neck and head straight. Vajrasana can be performed even after meals. It
improves the digestion and is beneficial in cases of dyspepsia, constipation,
colitis, seminal weakness and stiffness of the legs. It strengthens the hips, thighs,
knees, calves, ankles and toes.
5. Shirshasana ( Topsyturvy pose )
Shirsha means “head”. In this asana, one stands on
one’s head. Kneel on the ground, interlocking the fingers of both hands. Place
the “fingerlock” on the ground in front of you, keeping the elbows apart.
Support your head on the fingerlock. Start raising your knees one at a time, to
chest level. Then raise your feet slowly so that the calf muscles touch the thighs.
Breathe normally. This is the first stage which should be done perfectly as the
balance of the final posture depends mainly on this stage. Next, raise your
knees first and then slowly raise the feet so that the whole body is straight,
like a pillar. This is the final pose. Return to the original position by
reversing the order, step by step. This asana
should not be done jerkily. The important factor in
shirshasana is mastering the balance, which comes through gradual practice. For
proper balance, elbows should be placed firmly on the ground, alongside the
fingerlock. Initially the asana should be done for 60 seconds only. The
duration may be gradually increased by a further 10 seconds each week. Regular
practice of shirshasana will benefit the nervous, circulatory, respiratory,
digestive, excretory and endocrine systems. This asana helps cases of
dyspepsia, seminal weakness, varicose veins, arteriosclerosis, jaundice, renal
colic and congested liver. Those suffering from oozing from the ears, iritis,
high blood pressure or a weak heart should not practice this asana.
6. Viparitakarani ( Inverted action pose )
Lie flat on your back, with your feet together and
arms by your side. Press your palms down, raising your legs to a perpendicular
position without bending the knees. Your palms should touch the waist. Then
straighten your legs. The trunk should not make a right angle with the ground
but simply an upward slanting position. The chest should not press against the
chin but be kept a little away. To return to the ground, bring your legs down slowly,
evenly balancing your weight.
Through this asana, the muscles of the neck become
stronger and blood circulation is improved. The functioning of the cervical
nerves, ganglia and the thyroid also gets improved.
7. Sarvagasana ( Shoulder stand pose )
In Sanskrit ‘sarva’ means whole and ‘anga’ means
limb. Almost all parts of the body are involved in and benefit from this asana.
Lie flat on your back with your arms by the side, palms turned down. Bring your
legs up slowly to a 90 o angle and then raise the rest of the body by pushing
the legs up and resting their raise the rest of the body by pushing the legs up
and resting their weight on the arms. Fix your chin in jugular notch, and use
your arms and hands to support the body at the hip region. The weight of the
body should rest on your head, back and shoulders, your arms being used merely
for balance. The trunk and legs should be in a straight line. The body, legs,
hips and trunk should be kept as vertical as possible. Focus your eyes on your
big toes. Press your chin against your chest. Hold the pose for one to three
minutes. Return to the starting position slowly reversing the procedure. Sarvangasana
helps relieve bronchitis, dyspepsia, varicose veins and peps up the digestion.
It stimulates the thyroid and para-thyroid glands, influences the bran, heart
and lungs. It helps lymphatic juices to circulate in the brain and strengthens
the mind. This asana should not be done by those suffering Viparitkarani from
high blood pressure, heart disease and eye trouble.
8. Matsyasana (Fish pose )
Sit in padmasana. Bend backwards and lie flat on your
back without raising your knees. Press your palms beneath the shoulder. Push
the hip backwards thus making a bridge-like arch with the spine. Then making
hooks of your forefingers, grasp your toes without crossing your arms. Maintain
this pose and breathe rhythmically and comfortably. Reverse the order and return
gradually to the starting position of Padamasana. Matsyasana is beneficial in
the treatment of acidity, constipation, diabetes, asthma, bronchitis and other
lung disorders.
9. Uttanapadasana ( Left-lifting pose)
Lie on your back with leg and arms straight, feet
together, palms facing downwards, on the floor close to the body. Raise your
legs above two feet from the floor without bending your knees. Maintain this
pose for some time. Then, lower your legs slowly without bending the knees.
This asana is helpful for those suffering from constipation. It strengthens the
abdominal muscles and intestinal organs.
10. Halasana ( Plough pose )
Lie flat on your back with legs and feet together,
arms by your side with fists closed near your thigh keeping your legs straight,
slowly raise them to angles of 30°, 60° and 90°, pausing slightly at each point. Gradually, raise
your legs above your head without bending your knees and then move them behind
until they touch the floor. Stretch your legs as far as possible so that your
chin presses tightly against the chest while your arms remain on the floor as
in the original position. Hold the pose from between 10 seconds to three minutes,
breathing normally. To return to the starting position slowly reverse the procedure.
This asana relieves tension in the back, neck, and legs and is beneficial in
the treatment of lumbago, spinal rigidity and rheumatism, myalgia, arthritis,
sciatics and asthma.
11. Bhujangasana ( Cobra pose )
Lie on your stomach with your legs straight and feet
together, toes pointing backwards. Rest your forehead and nose on the ground.
Place your palms below the shoulders and your arms by the side of the chest.
Inhale and slowly raise your head, neck, chest and upper abdomen from the navel
up. Bend your spine back and arch your back as far as you can and look upwards.
Maintain this position and hold your breathe for a few seconds. Exhale, and
slowly return to the original position. This asana has great therapeutic value
in the treatment of diseases like cervical spondylitis, bronchitis, asthma and
eosinophillia. It removes weakness of the abdomen and tones up the reproductive
system in women. It exercises the vertebrae, back muscles and the spine.
12. Shalabhasana ( Locust pose )
Lie flat on your stomach, with your legs stretched
out straight, feet together, chin and nose resting on the ground, looking
straight ahead. Move your arms under the body, keeping them straight, fold your
hands into fists and place them close to the thighs. Now, raise your legs up
keeping them straight together and stretching them as far back as possible
without bending your knees and toes. Hold this position for a few seconds and repeat
four or five times. This asana helps in the treatment of arthritis, rheumatism
and low backache. The whole body is strengthened by this asana especially the
waist, chest, back and neck. Persons suffering from high blood pressure or
heart disease should not practice this asana.
13. Dhanurasana ( Bow pose )
Lie on your stomach with your chin resting on the
ground, arms extended alongside the body with the legs straight. Bend your legs
back towards the hips, bring them forward and grasp your ankles. Inhale and
raise your thighs, chest and head at the same time. Keep your hands straight.
The weight of the body should rest mainly on the navel region. Therefore, arch
your spine as much as possible. Exhale and return slowly to the starting position,
by reversing the procedure. Dhanurasana provides good exercise for the arms,
shoulders, legs, ankles, back and neck. It also strengthens the spine. It
relieves flatulence and constipation and improves the functioning of the
pancreas and the intestines. It should not be done by those with a weak heart,
high blood pressure and ulcers of the stomach and bowels.
14. Makarasana ( Crocodile pose )
Lie flat on your abdomen. Spread your legs, with
heels pointing towards each other. Bring your left hand under the right
shoulder and grasp it. Grasp the left shoulder with your right hand, keeping
the elbows together, one upon the other on the ground. Your face should be
between your crossed hands. Relax and breathe normally for two or three
minutes. Then gradually go back to the sitting position. This asana completely
relaxes both the body and the mind and also rests the muscles. It is beneficial
in the treatment of hypertension, heart disease and mental disorders.
15. Vakrasana
Sit erect and stretch legs out. Raise your right knee
until your foot rests by the side of the left knee. Place your right hand
behind your back without twisting the trunk too much. Then bring your left arm
from in front of you over the right knee. Place your left palm on the ground
near the heel of your right foot. Push your knee as far as to the left arm.
Twist your trunk to the right as much as possible. Turn your face to the right
over the right shoulder. Release and repeat on the left side. This asana tones
up the spinal and abdominal muscles and nerves and activates the kidneys,
intestines, stomach, adrenaline and gonad glands. It relieves cases of constipation
and dyspepsia.
16. Ardhamatsyendrasana
This is the half position of Matsyendrasana, which is
named after the great sage
Matsyendra. Sit erect on the ground, stretching your
legs in front of you. Insert your left heel in the perineum, keeping the left
thigh straight. Place your right foot flat on the floor, crossing the left
knee. Pass your left arm over the right knee and grasp the big toe of your right
foot. Grasp your left thigh from the rear with your right hand. Turn your head,
neck, shoulders and trunk to the right bringing your chin in line with the
right shoulder. Maintain this position for a few seconds, gradually increasing
the duration to 2 minutes. Repeat the same process on the other side for the
same duration. This asana exercises the vertebrae and keeps them in good shape.
It helps the liver, spleen, bladder, pancreas, intestines and other abdominal
organs, and also stretches and strengthens the spinal nerves. This asana is
beneficial in the treatment of obesity, dyspepsia, asthma and diabetes.
17. Paschimottanasana (Posterior stretching pose )
Sit erect. Stretch your legs out in front of you,
keeping them close to each other. Bend
18. Gomukhasana ( Cow-face pose )
Sit erect on the floor, with your legs outstretched.
Fold your leg back. Place your left foot under the right hip. Similarly, fold
back the right leg and cross your right foot over your left thigh. Place your
right heel against the left hip. Both soles should face backwards, one over the
other. Now interlock your hands behind your back. See to it that if your right
leg is over the left, then your right elbow should face upward and the left
elbow downward. This position is reversed when the leg position is changed.
Hold the pose for 30 seconds and then repeat the procedure reversing the
process. The practice of gomukhasana will strengthen the muscles of the upper
arm, shoulder, chest, back, waist and thigh. It is beneficial in the treatment
of seminal weakness, piles, urethral disorders and kidney troubles. It also
relieves varicose veins and sciatica.
19. Pavanmuktasana ( Gas-releasing pose )
Lie flat on your back, hands by your side. Fold your
legs back, placing your feet flat on the floor; make a fingerlock with your
hands and place them a little below the knees. Bring your thighs up near your
chest. Exhale and raise your head and shoulders and bring your nose between
your knees. This is the final position. Maintain this pose for a few seconds and
repeat three to five times. Reverse the procedure to get back to the original
position. This asana strengthens the abdominal muscles and internal abdominal
organs like the liver, spleen, pancreas and stomach. It helps release excessive
gas from the abdomen and relieves flatulence. Persons suffering from
constipation should do this exercise in the morning after drinking lukewarm water
to help proper evacuation of the bowels.
20. Chakrasana ( Lateral bending pose )
Stand straight with your feet and toes together and
arms by your sides, palms facing and touching the thighs. Raise one arm
laterally above the head with the palm inwards up to shoulder level and palm
upwards when the arm rises above the level of your head. Then, bend your trunk
and head sideways with the raised arm touching the ear, and sliding the palm of
the other hand downwards towards the knee. Keep your knees and elbows straight
throughout. Maintain the final pose for a few seconds. Then gradually bring
your hand back to the normal position. Repeat the exercise on the other side. This
asana induces maximum stretching of the lateral muscles of the body, especially
the abdomen. It strengthens the knees, arms and shoulders and increases lung
capacity.
21. Trikonasana ( Triangle pose )
Stand erect, with your legs apart. Stretch your arms
up to shoulder level. Bend your trunk forwards and twist to the left, looking
upwards and keeping your left arm raised at an angle of 90°. Place your right palm on your left foot without bending the knees.
Maintain this pose for a few seconds. Then straighten up and return to the
normal position. Repeat the procedure on the other side. Trikosana is an all-round
stretching exercise. It keeps the spinal column flexible and reduces the fat on
the lateral sides of the body. Besides, it stimulates the adrenal glands and
tones up the abdominal and pelvic organs.
22. Pranayama
Prana
means ‘ vital force ‘ and Ayama means ‘ control ‘ in Sanskrit. Thus ranayama means
the control of the vital force through concentration and regulated breathing.
By means of controlled breathing that is, inhaling and exhaling by holding the
breath for a fixed time and changing the rhythm of inspiration and expiration,
it is possible to influence the life-force in the body. Pranayama is the
process by which such conscious control is achieved through controlled and
rhythmical breathing . Pranayama purifies the channels along which the life
stream of ‘prana’ flows in the body and prevents various disorders. It increases
one’s resistance to respiratory diseases. The best position in which to
practice pranayama is the padmasana or lotus pose. If for some reason that
position is difficult to adopt, it can be done while sitting in any comfortable
pose. The important thing is to keep the back, neck and head in a straight line.
The body should be in its natural relaxed condition and this can be achieved by
resting a few minutes in shavasan. If necessary, use your right finger and
thumb on either side of the nose to control the right and left nostrils during
inhalation and exhalation. In practicing pranayama, a ratio of two to one
should be maintained throughout, that is, the exhalation time should be double
that required for inhalation. For instance, if inhalation takes 5 seconds,
exhalation should take 10 seconds. Both inhalation and exhalation should be
smooth and quiet.
Source: www.healthlibrary.com through
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