ASANAS IN YOGA

Yoga, at its physical level is aimed at cleansing practice which can be very effective in addressing various disorders. Some of the main yoga benefits include increasing one's flexibility. 

Yoga is a simple process of reversing the ordinary outward flow of energy and consciousness so that the mind becomes a dynamic center of direct perception no longer dependent upon the fallible senses but capable of actually experiencing Truth.

By practicing the step-by-step methods of Yoga taking nothing for granted on emotional grounds or through blind faith we come to know our oneness with the Infinite Intelligence, Power, and Joy which gives life to all and which is the essence of our own Self.

The practice of yoga makes the body strong and flexible; it also improves the functioning of the respiratory, circulatory, digestive, and hormonal systems. Yoga brings about emotional stability and clarity of mind.

"The traditional purpose of Yoga, however, has always been to bring about a profound transformation in the person through the transcendence of the ego,"

In Hinduism, Buddhism and Jainism the word yoga means "spiritual discipline". People often associate yoga with the postures and stances that make up the physical activity of the exercise, but after closer inspection it becomes clear that there are many more aspects of yoga. It is an activity that has been practiced for thousands of years, and it is something that has evolved and changed overtime. Different factions of yoga have developed since its conception.

The exact history and origins of yoga is uncertain; however, there are pieces that have been connected and allow us to make some conclusions. It is known that yoga originated from the East. The earliest signs of yoga appear in ancient Shamanism. Evidence of yoga postures were found on artifacts that date back to 3000 B.C. Evidence of yoga is found in the oldest-existing text, Rig-Veda. Rig-Veda is a composition of hymns. Topics of the Rig-Veda include prayer, divine harmony, and greater being.

"The primary goal of shamanism was to heal members of the community and act as religious mediators,"

Yoga originally focused on applying and understanding the world. Its focus later changed to the self. Self-enlightenment became the ultimate goal.

It was not until the sixth century B.C. that the poses and meditation became a critical element. They were implemented by Buddhist teachings.

Yoga first originated in India. In the Yoga Sutras, Patanjali describes asana as the third of the eight limbs of classical, or Raja Yoga. Asanas are the physical movements of yoga practice and, in combination with pranayama or breathing techniques constitute the style of yoga referred to as Hatha Yoga.In the Yoga Sutra, Patanjali describes asana as a "firm, comfortable posture", referring specifically to the seated posture, most basic of all the asanas. He further suggests that meditation is the path to samādhi; transpersonal self-realization. The eight limbs are, in order, the yamas (restrictions), niyamas (observances), asanas (postures), pranayama (breath work), pratyahara (sense withdrawal or non-attachment), dharana (concentration), dhyana (meditation), and samadhi (realization of the true Self or Atman, and unity with Brahman.

Practice of Yoga Asana and its benefits.

Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. Yoga can hardly be called a trend.

Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance.

Precautions

Always spread a blanket or a mat. Never perform asanas on bare ground.

If possible, take a full bath or half bath before you perform asanas.

Keep complete control on breathing. Always breathe through the nose.

Always perform asanas in a clean, well lit and well ventilated place or room.

No smoke should be allowed to enter the room.

Wear light clothes that do not interfere with the movement of limbs during the performance of asanas.

If the body appears to be laboured, perform Shavasana.

Perform light physical exercises initially, then progress to your regular routine of asanas. Meditate in the end. This order is the most beneficial.

Conclude the exercises by massaging your arms, legs and the entire body.

Staying Safe While Practicing Yoga

Here are some tips to help you reduce your risk of injury from yoga:

If you are pregnant or have a per-existing health condition: Consult your health care provider before starting a yoga program. Your health care provider can help you know how to judge what type and level of yoga exercise is safe for you.

Don't try learning yoga on your own. Work with an experienced and credentialed instructor to learn the proper way to perform the exercises and avoid injury.

Yoga is not a substitute for medical care. Yoga offers many health benefits and may even be included as part of some treatment plans. But it's still important to work closely with your regular health care providers and get proper treatment when you need it.

Know your limits and stay within them. Before beginning any new type of yoga, ask about its physical demands. Find out how strenuous it is. Talk with the instructor and others who do that type of yoga to be sure it's suitable for you.

Go slow. You're not in competition with anyone else in the class. Learn the basics, such as proper breathing and how to maintain balance, before you attempt the more ambitious stretches.

Warm up properly before every session. Cold muscles increase your chance of injury.

Wear proper clothing. Wear clothes that allow you to move freely.

"Asanas, different types of Kumbhakas, practices called Mudras, Nadanusandhana - this is the correct sequence for the practice of Hathayoga”

Patanjali has also said 'Tasmin sati svasaprasvasayorgativiccehedah pranayamah" after establishing oneself in a stable posture, Pranayama, has to be performed. Even if Asanas are preceded by Pranayama, no problem occurs. Normally Asanas are done before Pranayama.

Types of Yoga Asanas 

Padmasana.

While doing any asana, it is very important to be alert and be conscious of what we are doing. Concentration and relaxation play a vital role in the practice of yoga. Padmasana is also called kamalasana, which means lotus. The form of the legs while performing this asana gives the appearance of a lotus. It is the best asana for contemplation.

As we start the asana, one must become conscious of the body. We must try to visualize the posture one is going to practice. This is actually a form of mental tuning. So we have to visualize before doing the asana. As one takes the right posture, one must close the eyes and be aware of the body. The Muscles must be relaxed. One should feel the touch of the legs on the floor. The focus should then be shifted to the breath. A feeling of peace touches the mind. Sit in this posture for a few Minutes before proceeding to the next asana.

Steps to follow (Padmasana) :

1. Sit on the ground by spreading the legs forward.

2. Place the right foot on the left thigh and the left foot on the right thigh.

3. Place the hands on the knee joints.

4. Keep the body, back and head erect.

5. Eyes should be closed.

6. One can do Pranayama in this asana.

Benefits:

It helps in improving concentration / helps to preserve vital fluids in the body/ It prevents abdominal diseases and female disorders connected with the reproductive organs./It brings peace, solitude and longevity to the practitioner.

SIDDHASANA

Mastery over this asana helps one to acquire many supernal powers. While doing this asana, One must not force the body. Be aware of the feelings that the posture develops in various parts of the body. Let the mind move with the body movements. Close your eyes and taste peace.

Steps to follow (Siddhasana) :

1. Place the left heel at the anus, the terminal opening of the alimentary canal or digestive tube.

2. Keep the right heel on the root of the generative organ.

3. It should be in a way, that the knees and the heels, both lie upon the other.

4. The hands must be placed on either sole of  the feet. Keep the eyes half closed.

Benefits:

 Practice of this asana helps in concentration and clarity of mind / It improves memory, digestion and the faculty of the mind / It is beneficial to those suffering from wet dreams.

 

                                                                         SIRSASANA

Steps to practice Sirsasana:

1. Sit on soles, place knees on the ground.

2. Frame finger lock with both hands.

3. making a triangle from finger-lock and elbows, place it on ground.

4. Bending forward, place middle of the head on the ground near finger-lock.

5. Now straighten your legs.

6. Slowly bring the legs near your body.

7. Soles will automatically leave the ground by practice and Thighs and knees will touch the abdomen.

8. Now keeping the balance, straighten your legs from thigh-joint, knees will remain folded.

9. Now straighten the knees also and completely balance your body on head.

10. While returning to the original position fold your knee first. Then fold your legs from thigh and let the thigh and knee touch your abdomen.

11. Now slowly place the soles on the ground. Slowly raise your head also and sit on soles.

Benefits of Sirsasana

1. This increases the blood circulation in head and memory power is improved.

2. This strengthens the nervous-centres of the whole body and maintains the health of endocrine gland.

3. Digestive system is also benefited through this Asana.

4. According to Swami Kuvalayanandaji, it is beneficial against congested throat, diseases of liver and spleen and in visceroptosis.

5. Calms the mind.

6. Strengthens the arms, legs and spine.

7. Improves balance.

Precautions during Sirsasana

1. While practicing Sirsasana, place that part of your head on the ground on which the spine can remain erect.

2. Do not raise your legs with jerk. Slow and gradual practice will raise your legs up automatically.

3. In the beginning practice it under the guidance of a teacher because there is a fear of falling down.

4. While returning, do not raise your head soon after completing asana. There remains a fear of getting giddiness. Therefore, keep your head near finger-lock for some time and then raise it up.

5. Those suffering from high blood pressure, running ear or heart disease should not practice it.

6. Those having cough or chronic cold also should not practice it.

7. Persons suffering from constipation should practice it carefully.

SAVASANA

Benefits of savasana

Relaxes your body and middle nervous system /Calms your mind /Relive stress and depression/Reduces fatigue and headache /Improve sleep /Decreases the beta waves in brain and change slower brain waves.

Steps

In Savasana it is very essential at that time the body be placed in a neutral position. Sit on the floor with your knees bent, lean back your forearms and feet on the floor.

Raise your pelvis slightly off the floor and, with your hands, push back of the pelvis toward the tailbone, then return the pelvis to the floor.

Inhale and gradually lengthen the right leg, then the left, just about through the heels.

Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally.

Slender the front pelvis and soften (but don’t flatten) the lower back.

With your hands lift the base of the skull away release the back of the neck down toward the tailbone.

If you have any difficulty doing this, support the back of the head and neck on a folded blanket.

Enlarge the base of the skull too, and lift the streak of the neck diagonally into the center of the head.

Make sure your ears are equidistant from your shoulders.

Reach your arms toward the ceiling, at a 90 degree angle to the floor. Rock slightly from side to side and broaden the back ribs and the shoulder blades away from the spine. Then release the arms to the floor, angled evenly relative to the mid-line of torso.

Turn the arms outward and stretch them away from the space between the shoulder blades.

Rest the backs of the hands on the floor as close as you comfortably can to the index finger knuckles.

Make sure the shoulder blades are resting evenly on the floor.

Imagine the lower tips of the shoulder blades are lifting diagonally into your back toward the top of the sternum. From here, spread the collarbones.

In addition to quieting the physical body in Savasana, it’s also necessary to pacify the sense organs. Soften the root of the tongue, the wings of the nose, the channels of the inner ears, and the skin of the forehead, especially around the bridge of the nose between the eyebrows.

Let the eyes sink to the back of the head, then turn them downward to gaze at the heart. Release your brain to the back of the head.

Stay in this pose for 5 minutes for every 30 minutes of practice.

To finish this asana, first roll gently with an exhalation onto one side, preferably the right. Take 2 or 3 breaths.

With another exhalation press your hands against the floor and lift your torso, dragging your head slowly after. The head should always come up last.

Caution:

Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way

SWASTIKASANA

Starting position: Sitting with the leg extended together.

Bend the left leg in the knee and adjust the left foot in the right groin.

Bend the right leg in the knee and adjust the right foot comfortable between the left thigh and the calf.

Sit erect and place the hand on the knees.

Close the eyes and maintain the position comfortably.

Open the eyes gently.

Unfold the right leg and extend it.

Unfold the left leg and extend it.

Place the hands on the sides and come back to the starting position.

Important Points to Remember

Do’s

 Adjust the toes comfortable between the thighs and the calves.

Don’ts

Avoid sitting with forward or backward bending.

Benefits of Swastikasana

Helps in calming down the mind and give as feeling of freshness, useful in concentration.

SARVANGASANA

This is a mysterious Asana which gives wonderful benefits. This is termed "all-members' pose," because all the parts of the body are engaged when this Asana is performed.

TECHNIQUE

Spread a thick blanket on the floor and practice this Asana over blanket. Lie on the back quite flat. Slowly raise the legs. Lift the trunk, hips and legs quite vertically. Support the back with two hands, one on each side. Rest the elbows on the ground. Press the chin against the chest and form a chin-lock firmly, Jalandhara Bandha. Allow the back, shoulder portion and neck to touch the ground closely. Do not allow the body to shake or move to and fro. Keep the legs straight. When the Asana is over, bring the legs down very, very slowly with elegance and not with any jerks. Do the Asana very gracefully. In this Asana the whole weight of the body is thrown on the shoulders. You really stand on the shoulders with the help and support of the elbows. Concentrate on the thyroid gland which lies on the front lower part of the neck. Retain the breath as long as you can do with comfort and slowly exhale through the nose.

You can do this Asana daily twice, morning and evening. This should immediately be followed by Matsyasana (fish posture). This will relieve pains in the back part of the neck and intensify the usefulness of Sarvangasana. Practise this Asana for two minutes in the beginning and gradually increase it to half an hour.

BENEFITS

In this Asana, the thyroid gland is nourished properly which plays a prominent part in the metabolism, growth, nutrition and structure. Healthy thyroid means healthy function of the circulatory, respiratory, alimentary, genito-urinary and nervous systems of the body. This thyroid operates in conjunction with other ductless glands, pituitary, pineal in the brain, suprarenal above the kidneys, liver, spleen, testes. If this thyroid is diseased all the other glands suffer. A vicious circle is formed. Sarvangasana keeps a healthy thyroid. Healthy thyroid means healthy functioning of all the organs of the body.

I have taught this Asana to hundreds of persons. I have started a Sirsha-Sarvanga Propaganda. I generally recommend these two Asanas, combined with Paschimottanasana invariably to those who approach me. These three Asanas alone can keep you in perfect health. You need not take any long walk or physical exercise. All have unanimously reported to me of the wonderful, mysterious, beneficial results of this Asana. As soon as you come down from the Asana, it braces you up and gives a new vigorous, healthy tone. It is an ideal "pick-me-up".

It supplies a large quantity of blood to the spinal roots of nerves. It is this Asana which centralises the blood in the spinal column and nourishes beautifully. But for this Asana there is no scope for these nerve-roots to draw sufficient blood-supply. It keeps the spine quite elastic. Elasticity of the spine means everlasting youth. It prevents the bone from early ossification (hardening). So you will preserve and retain your youth for a long time. This Asana destroys the ravages of old age. It helps a lot in maintaining Brahmacharya. Like Sirshasana, it makes you an Urdhvareto-Yogi. It checks wet-dreams effectively. It acts as a powerful blood tonic and purifier. It tones the nerves. It is a cheap, readily available blood, nervine and digestive tonic. It is at your disposal at all times. It will save your doctor's bills. When you have not much time to practise a course of Asanas, do this without fail daily along with Sirshasana and Paschimottanasana. It is useful in gonorrhoea and other diseases of bladder and ovaries. It removes sterility and diseases of womb. Ladies also can practise this Asana with safety. Sarvangasana awakens Kundalini and augments the Jatharagni (digestive fire). It removes dyspepsia, constipation and other gastro-intestinal disorders of a chronic nature. It energies, invigorates and vivifies. A course of Sirsha-Sarvangasana powerfully rejuvenates

VAKRASANA

Bend the left leg in the knee and place the foot by the side of the right knee.

Place the left hand at the keep the body in erect position.

Pass the right arm over the left knee and place the hand on the ground.

Pressing against the raised knee with the right arm give good twist to the trunk to the left and turn the head over the left shoulder.

Turn the head to the front. Withdraw the twist of the spine.

Withdraw the right arm from the left and place it on the right side.

Bring the left arm from the back and place it on the left side.

Extend the leg and come to the starting position.

Important Point to Remember

 Do’s

Give a good twist to the spine with the support of the arm.

Repeat the asana by changing the legs.

Don’ts

Do not keep the supporting hand either too far or too close to the body.

Benefits of Vakrasana

The spine gets gentle twist in both the directions, thereby it attains flexibility.

Prevent obesity at the waist line

Relaxes the spinal Colum.

The neck muscles get good stretch and become stronger.

Helps in correcting postural defects.

Abdominal organs get considerable exercise which improves their functions.

Flab on the lateral side of the abdomen gets reduced.

SAMASANA

1. Sit on the ground by spreading legs forward. Keep 1 to 1.5 feet distance in both the legs.

2. Bend left leg in knee and place it touching the thigh of the right leg in such a way that its heel rests on the procreating organ.

3. Bend right leg in knee & place its foot in between the thigh & its heal is placed of the left leg.

4. Keep the wrist of both the hand on respective knees & take Dyana Mudra.

Position:

1.Keep body, back, Head straight.

2.Eyes should be closed.

3. Keep muscles relax.

Releasing:

1.Brings the hand besides the waist.

2. Straighten the right leg

3. Straighten the left leg.

4. Get both the legs together & take sitting position.

Duration:  This asana is mostly used for concentration & meditation. Within 8-10 days practice, you can maintain it for 10 mins. After practice this period can extend to 2-3 hrs.

Benefits:

Breathing slows down.

Dhyana mudra helps in stabilizing the pulse beats.

Improve concentration of mind.

Muscle strain reduces, which in turn reduces the strain on heart.

Improve backbone function.

Contraindication:

People suffering from Hydrocele or Enlargement of testicle should not practice this asana.

BHUJANGASANA

1. Lie on your belly on the floor.

2. Place your forehead on the floor with palms by the side of the trunk.

3. Slowly inhale lifting the head and trunk back from the floor.

4. While raising the trunk, straighten the elbows by pressing the palms on the floor.

5. Keep the legs perpendicular to the ground by bending the knees and exhale.

6. Remove the left arm off the floor and clasp the left knee, by applying pressure on  the right hand.

7. Maintain this position for several deep breaths and exhale slowly while lowering your body and bringing your arms against the body and relax.

Benefits:

It is a very rejuvenating exercise.

It cures back and shoulder problems.

Those who practice this asana maintain their youth and vitality.

HALASANA

This asana is called the plough pose. In this posture, the abdominal muscles are strengthened and it ensures a healthy condition of the spine. It enhances the flexibility of the spine and all the 31 pairs of spinal nerves are well nourished. Lifting the legs to touch the ground above the head, is not easy in the beginning. Try to do only as much as you can. The muscles of the back and rear thighs are affected here. Try to concentrate on what you are doing for better results. Relax into the posture. Feel the changes in your position and in your spine as you come to the starting position. Relax and proceed to the next asana.

Steps to follow (Halasana) :

1. Lie flat on your back.

2. Raise the legs slowly and touch the ground with the toes above the ground.

3. Keep the palms flat on the ground.

4. Do this asana for 1to 2 minutes.

Benefits:

 It cures obesity, constipation, dyspepsia, liver and spleen disorders.

 It strengthens the abdominal muscles and nourishes the spinal nerves.

 It also cures myalgia, lumbago, sprain in the neck and neuralgia

SUPTAVAJRASANA

.

Kneel, with the knees together, the feet about 12 inches apart, soles upward, and sit between the feet.

Begin with the spine upright (vajrasana) and then bend backwards until the spine rests on the floor with the arms stretched back.

Retain the position for 2 minutes. Regain the normal position by reversing the process.

Benefits

This stretches the thigh muscles and the abdomen.

The stomach is stimulated.

It strengthens the thighs.

Helps those suffering from constipation.

Caution:

There should never be more than normal pressure on the back, arms, and the ankle joints while doing this exercise.

                                             

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.