Showing posts with label Yoga Asanas. Show all posts
Showing posts with label Yoga Asanas. Show all posts

Physical Pains can be Controlled by yoga


We all know what pain or aches is as at one point or the other everyone has experienced it. A child screams, due to stomach ache. When children play, they get injured and even a life of an adult is full of risks. With the old age come different problems, causing body pain. The joints weaken at ripe ages which cause trouble in daily movements.

But the question is whether pain is beneficial or harmful?  And most of us, without second thought would say harmful. But probably the answer is not correct. Pain or aches are good for body. Basically it gives indication what is stored for future? It indicates what problems the body is likely to face in future. Pain is a sort of indication that in the body everything is not correct. When a person gets burn injury, he feels uneasiness and burning sensation. Just think if this pain would not cause, would you go immediately for treatment? Perhaps no. And when an injury is not taken care of, the seriousness increases.  Thus injury indicates that everything is not normal and thus acts as alarming bell.

Yoga Poses - Kapotasana (Pigeon Pose)


Yoga Poses - Kapotasana (Pigeon Pose)

Method:

A) Place both hands and knees on the floor (i.e., like a cat).

B) Lift the hands and stand upright from the knees. Place the right big toe over the left big toe.

C) Move the arms behind the back, extended between the right thigh and calf; left hand between the left thigh and calf toward the heels).

D) Exhale, leaning the body backward until the palmsreach the heels. Then grab the heels (or touch them with the fingers).

E) Breathe normally and hold the posture.

F) Exhale, returning the torso to the upright position.

Precaution: Do not hurt the knees or spine.

Kukkutasana (Cockerel Pose)


Yoga Asana Postures : Kukkutasana (Cockerel Pose)

Method:

A) Sit in Padmasana (lotus pose) and insert hands between the thighs and knees (right hand between the right thigh and calf; left hand between the left thigh and calf).

B) Place the palms on the ground, fingers pointing forward.

C) Inhale, shifting the body weight to the hands and raising the body off the ground.

D) Hold the position and breathe normally. Focus the eyes on a fixed point in front of you.

E) Exhale, slowly returning to the ground.

Benefits: The pose awakens kundalini, strengthens the wrists, arms, shoulder muscles, and abdominal walls.

Kurmasana (Tortoise Pose)


Kurmasana (Tortoise Pose)

Method:

A) Cross the legs and sit on the ankles, pressing them firmly on the anus. Keep the knees as close together as comfortable. Toes point outward to-wards the sides.

B) Sit up straight; palms rest on their respective knees.

C) The body is balanced; weight is on the ankles, heels, and sides of feet.

Kurmasana Benefits: This pose straightens the curvature of the spine. The ankles or heels press the anus, closing the vajra nadi, preventing kundalini energy from escaping. This pose is useful for both celibates and family members. It channels sexual energy to the higher chakras; it also regulates the sex glands, as well as the reproductive and excretory organs.

Organs Helped: Reproductive, excretory, visceral organs (nadis in the side of the feet are stimulated - i.e., thorax, abdomen, heart, liver, intestines, and kidneys).

Gomukhasana (Cow’s Face Pose)


Gomukhasana (Cow’s Face Pose)

All the ancient texts agree on this posture—except the final arm position.

Method:

A) While seated, bend the legs so that the right heel touches the left buttock and the left heel touches the right buttock (the left leg is crossed over the right leg and the left knee is over the right knee).

B) Bring the left arm up behind the head and back. The right arm wraps around the side and back. The left elbow points straight up (towards the sky), and the right elbow points towards the ground. Clasp the hands behind the back.

C) Breathe naturally and hold the posture. The eyes can be open or closed, or practicing Shambhavi mudra (staring at the third eye).

D) Release and repeat, reversing the leg and arm positions.

Benefits: This pose tones the shoulder muscles, nerves, and cardiac plexus (blood and lymphatic vessels in the heart region). Nadis in the legs stimulate the reproductive organs and glands, and regulate hormone secretion. The vajra nadi is stimulated, preventing the outward flow of prana. Thus, prana accumulates at the  muladhara (first) chakra. The interlinking of the fingers prevents the prana from escaping through the hands. This causes energy to flow through the spinal region. Persons will notice the arms forming an infinity sign that balances the higher and lower (positive and negative) prana.

Organs Helped: Reproductive organs and glands, heart.

Ardha Matsyendrasana Pose


Ardha Matsyendrasana Pose

Method:

A) Bend the right foot by the side of the left buttock (i.e., left leg is crossed over the right knee). The right foot is in front of the left knee; the left knee is raised near the chest.

B) With the right hand grab the toes of the left foot, ankle, knee, or floor. Place the left hand around the back; or place the palm on the floor by the left side.

C) Inhale; gently and slowly rotate the spine and head to the left as far as is comfortable. The hands can hold the position, or the position can be held with the stomach and back muscles. Breathe naturally.

D) Exhale, gently and slowly untwisting the torso to its original position.

E) Repeat the pose in the reverse direction.

Benefits: This pose channels prana (kundalini), awakening the chakras and the sushumna nadi. The posture also stimulates the navel or manipura chakra. This maintains the body, harmonizes underactive or overactive functions, and removes sluggishness and diseases arising from this condition. The posestrengthens the digestive fire (agni) and improves nutrient absorption. It prevents the crown-moon nectar (neurohormones of the pituitary and pineal glands that activate the endocrine glands) from being burnt up by the navel-sun heat. Thus, diseases of old age and death are prevented or slowed. This nectar is associated with the bindu (semen/ovum). The navel or manipura chakra is powered by Samana Vayu. This is responsible for nutrient and prana absorption from food and air. This absorbs Prana Vayu as well. Through this pose Apana Vayu and Prana Vayu are made to meet at the manipura chakra. They are combined, energized, and then moved into the sushumna nadí. The lower (animal) energies and the higher spiritual energies are united, and kundalini is awakened.

This asana  relieves diabetes, constipation, indigestion, urinary problems, nerve and nervous conditions; lumbago, rheumatism, slipped discs.

Organs Helped: Pancreas, liver, spleen, stomach, ascending and descending colon; the pose tones nerve roots, adjusts and realigns the vertebral column; back muscles are pulled and stretched.

Matsyendrasana - Pashasana (Chord Pose)


Matsyendrasana - Pashasana (Chord Pose)

Method:

A) Squat on the floor (keeping the soles and heels flatly on the ground). Knees and feet are close together. Achieve a balanced squat.

B) Twist the trunk until the right arm reaches around the outside of the left knee. The right shoulder touches the left outer knee or thigh.

C) With hands or fingers on the floor, exhale; gently continue the twist as far as the arms will reach. Hold this position while breathing naturally.

D) Release the posture, exhaling and  slowly untwisting to the starting position.

E) Repeat the pose, twisting in the opposite direction.

Benefits: This poses strengthens the ankles, making them more elastic; it helps to release gas, to tone, and to help people who stand on their feet all day. Both poses improve spine agility, strengthen the shoulders, reduce abdominal fat, massage abdominal organs, expand the chest; help diabetes, and improve digestion.

Organs Helped: Liver, spleen, pancreas sluggishness.

Matsyendrasana (Spinal Twist Pose)


Matsyendrasana (Spinal Twist Pose)

Method:

A) Fully extend the right foot. Cross the left foot over the right knee, placing it on the ground next to the knee.

B) The right arm rests against the outer left leg. The hand is placed on the right knee or on the floor by the left side of the body.

C) The left arm is wrapped around the back, or the palm is placed on the floor behind the left buttock.

D) Inhale, gently and slowly rotating the spine and head as far to the left as comfortable. The position is held with the hands or with the stomach and back muscles. Breathe naturally.

E) Exhale, gently and slowly releasing the pose, and return to the starting position.

F) Repeat in the reverse position.

Precautions: It is very important not to strain the spine or neck in this pose; especially for those with bad backs or necks. Remember, once hurt from a  yoga pose, healing takes a very long time.

Yoga Pustures - Dhanurasana (Bow Pose)



Dhanurasana (Bow Pose)

This is similar to Vajroli, but the hands are kept off the ground.

Method:

A) Lie flat on the stomach, forehead on the ground, and arms by your sides.

B) Inhale, bending knees; then grasp both ankles.

C) Separate the knees and exhale.

D) Inhale, slightly raising the knees, head, and chest simultaneously, while pulling the feet away and up from the hands (the whole body should be moving together at one time). Breathe naturally. Concentrate on the back of the neck (vishuddha chakra), on the abdominal area (manipura chakra), or on the mid-point where the back is bent.

E) Exhale, slowly while lowering the body and limbs to the ground.

Benefits: This pose alleviates diabetes and chest ailments; it produces cortisone in the adrenal glands (for inflammatory, allergic, or excess tissue or tumor growth); adjusts the vertebrae, and straightens hunched back and drooping shoulders. The posture regulates the menstrual cycle and corrects infertility (if not due to deformed reproductive organs—i.e., if not hormonally caused); helps Kapha - asthma, Pitta—hemorrhoids, colitis, hypertension (half bow), rheumatism; Vayu—arthritis. This is one of the best postures for all digestive disorders. All the nadis run through the navel. The navel becomes uncentered if a person lifts heavy items with only one arm. This creates a disturbance in the flow of the nadis, and causes digestive troubles. Three minutes of practicing the bow pose realigns the navel within three days. Signs of proper digestion will be noticed immediately thereafter.

Organs Helped: This pose stimulates the solar plexus, digestive, elimination, and reproductive organs; massages the heart, liver, and pancreas; stimulates the kidneys and tones the alimentary canal. It regulates the endocrine glands (especially the thyroid and adrenals).

Yoga Postures - Vajroli Mudra (Thunderbolt Pose)



Vajroli Mudra (Thunderbolt Pose)

Method:

A) Begin in Shalabhasana, then place the palms on the ground beside the shoulders or under the thighs.

B) Lift the head and upper torso into the air by pressing the hands to the ground. Feel a gentle pressure in the small of the back, urinary tract, and reproductive organs.

C) The legs are also lifted as in Shalabhasana.

Benefits: Semen/ovum (bindu)  is prevented from being discharged; the power to retain this fluid is developed, enhancing long life. The Gherand Samhita says this pose is one of the best because it develops liberation.

Organs Helped: Urinary tract, reproductive organs.

Yoga Postures - Shalabhasana (Locust Pose)



Shalabhasana (Locust Pose)

Method:

A) Both arms are placed on the ground (palms facing up) while the head is placed on them. (Some practitioners place the hands beside the shoulders under the chest (palms down).

B) Inhale, raising legs off the ground. Contract the buttocks muscles and stretch the thigh muscles. The back and stomach muscles are doing the lifting, not the hands and head.

C) Breathe naturally; if the body begins to tremble, the posture is being held too long.

D) Exhale, gently lowering the legs to the ground.

Benefits: This pose improves digestion and heals physical weaknesses. The sun-fire at the navel that draws the nectar flow from the crown is blocked. This removes the effects of old age; thus retaining a youthful appearance. The posture is good for malabsorption, the gastrointestinal system, and sore throats.

Yoga Postures - Bhujangasana (Serpent Pose)



Bhujangasana (Serpent Pose)

Method:

A) Lie on the stomach with hands parallel to the shoulders and palms placed on the floor.

B) Inhale, gently raising the head and upper torso up (lifting with the back muscles, not the hands). The lower torso and legs remain on the ground (navel to toes). The head is upright and the back is curved.

C) Exhale, gently lowering the body to the floor.

Benefits: Kundalini is raised, digestion is increased, diseases are healed. Asthma, gastrointestinal disorders, hypertension, menstrual disorders, and insom-nia are relieved.

Yoga Postures - Visasana (Alternative to Virasana)



Visasana (Alternative to Virasana)

Method:

A) Sit on the left heel, while the right foot rests on top of the left thigh. Knees are spread wide apart. Optional - place the big toe under the buttock.

B) Optional - keep hands in the jnyan or chin mudra.

Benefits: This pose heals rheumatism, hemorrhoids, and other diseases of the anus.

Yoga Postures - Virasana (Hero’s Pose)



Virasana (Hero’s Pose)

Method:

A) Sit on the left heel. Bend the right knee, placing the right foot by the left knee.

B) Place the right elbow on the right knee and the palm against the right cheek.

C) Place the left palm on the left knee.

D) Close eyes and concentrate on the breath.

Benefits: This posture develops the heroic power of Hanuman (monkey god; Mahavir). It increases will power and strengthens the body. The pose is also excellent for immune disorders like AIDS, MS, Epstein Barr, etc.

Organs Helped: The pose stabilizes the energy flow to the reproductive organs and controls sexual energy; it also stimulates the reproductive organs and their associated brain centers (this is achieved by activating the nadis found in the legs and connected to the reproductive glands).

Doshas: VP-

Yoga Postures - Maha Bandha (Great Lock Pose)



Maha Bandha (Great Lock Pose)

Method:

A) One leg is extended (as in Maha mudra); the other leg is placed on the extended thigh.

B) The stomach is filled with air, while in Jalandhara pose, and the breath is held.

C) Air is slowly exhaled when air can no longer be comfortably retained.

Benefits: The life breath enters the sushumna. The body becomes robust. Bones and ribs are strengthened. Doshas: VP-; Best for Vayu.

Yoga Postures - Maha Mudra (Great Sealing Pose)



Maha Mudra (Great Sealing Pose)

Method:

A) The left heel is pressed against the anus; the sole is pressed against the right inner thigh (or vice versa).

B) Inhale, raising the hands over the head. The spine is erect.

C) Exhale and lean forward, hands grasping the knees, calves, or feet of the outstretched leg. Beginners may use a towel or belt for help.

D) The forehead should be close to the outstretched knee; touching it if possible.

E) Inhale, raising the hands over the head and sitting up straight.

F) Exhale, lowering the hands to the knees.

Benefits: Bindu (semen or ovum) is kept from moving downward; physical lassitude is removed, physical ailments are healed; digestion is increased. The body becomes charming, symptoms of aging are dispelled, senses become controlled. Wasting diseases, skin diseases, hemorrhoids, indigestion, tumors, and abscesses are healed.

Yoga Postures - Paschimottanasana (Ugrasana)


Paschimottanasana (Ugrasana) (Back-stretching Pose)

Method:

A) Stretch both legs straight out in front of the body.

B) Inhale and raise hands over head, keeping the back straight.

C) Exhale and bend forward from the hips, stretching the hands out towards the toes (if toes can be comfortably touched or held, do so. Otherwise, feel a sense of completeness regardless of how far you can stretch - e.g., holding knees, calf muscles, etc.). The spinal cord should feel stretched. The back should be straight - not curved or hunched. One may use a towel or rope around the toes to begin to sit properly.

D) Place the forehead on the knees if comfortably reached. Keep the knees on the floor.

E) Breathe normally, concentrating on the navel or on a mantra.

F) Inhale and gently raise the arms up over the head while sitting upright.

G) Exhale and bring the hands to the knees.

Benefits: Increases digestive power, physical lassitude vanishes; the breath is soon controlled and miseries are dispelled, diabetes. Prana (air) enters the sushumna (the western or inner path).

Precautions: Practice other postures first to loosen the back’s muscles and nerves; and the hamstrings and spine.

Doshas: All; also for Kapha sinus headaches.

Yoga Postures - Swastikasana (Auspicious Pose)


Swastikasana (Auspicious Pose)

Method:
A) Sit cross-legged and bring feet up between the thigh and calf muscles. (Beginners - place pillows under the feet to keep the feet propped to stay inside the thigh and calf muscles.)

B) Place hands in jnyan or chin mudra.

C) Sit up straight and comfortable.

Benefits: Nadis (actual acupuncture meridians) inside the back of the legs are stimulated. The sciatic nerve is gently massaged; lumbar region and abdominal muscles are toned, and the inner body temperature is balanced. In Vedic culture the swastika is the symbol of fertility, creativity, and auspiciousness; therefore, practicing this posture develops these attributes. It dispels miseries and stabilizes the mind and body. Breath is quickly controlled by this posture.

Doshas: All; especially Vayu and Pitta.

Seated Simhasana (Lion Asana Pose)


Seated Simhasana (Lion Pose)


Method :

A) Separate knees and lean on them.

B) Place the right foot under the right buttock and the left foot under the left buttock.

C) Seat the buttocks between the heels.

D) Hands can rest on the knees or on the ground between the heels; palms facing down and fingers point-ing in towards the body. Put pressure on the balls of the palms.

E) Raise the chin two or three inches and gaze at the third eye (ajnn chakra) - this is known as Shambhavi Mudra.

F) Extend the tongue out as far as comfortable.

G) Inhale deeply through the nose. Exhale, making a roaring sound like a lion (“aaahhhh”).

H) Move the tongue from side to side to stimulate the throat further.

Yoga Postures - Simhasana (Lion Pose)


Simhasana (Lion Pose)
Method: (Feet and ankles must be very flexible to perform this pose)

A) Sit on crossed ankles

B) Press the left heel on the right side of the perineum-males; right side of the reproductive organ-females.

C) Press the right heel on the opposite side of the perineum or organ.

D) Place palms on knees and spread fingers apart.

E) Lean the head forward with chin almost touching the collar bone.

F) Focus the eyes on the tip of the nose.

G) Open the mouth (i.e., as if yawning), extending the tongue as far out as possible .

The position of the feet induces a natural practice of mula bandha due to the pressure on the perineum or generative organ. The bent head stimulates the neck lock (jalandhara). Uddiyana bandha is induced from bending forward. This pose is best per-formed outside, facing the sunrise.

Simhasana Benefits: This pose is beneficial for singers and speakers; sore throats, Kapha sinus headaches. Organs Helped: Ears, nose, throat, and mouth disorders.

Doshas: All; especially Kapha.