Yoga – Asana
Lie on the floor facing downwards. Place the palms below the shoulders and straighten your hands
and bend your spine backwards.
Plough PoseIn supine pose, rise your both the legs together and bring them to the back of your head. It is a great asana for your nervous system. Halasana strengthens your body and mind.
Mayurasana: It is an advanced Asana one should take care in the practice. Sit in Vajrasana(sitting above the legs with knees bent backwards). Keep the knees slightly open and place your palms in between your knees with fingers facing backwards. Place your abdomen on the elbows take your body forward and bring it straig
ht above the elbows, keep well balanced. Come back in reverse order.
Pada hasthasana: Raise your hands up towards sky and stretch. Bring your hands towards foot by bending your body forward. Return in reverse order.
Vakrasana: Sit with legs stretched forward. Fold the right leg and place the right foot by the side of left knee. Place the right palm behind the spine on the ground. (Twist to the right side). Place the left palm on the ground crossing the right knee. Twist to the right side and look back. Return and repeat to the left side.
The term ‘Gyana’ denotes the insight knowledge. Gyana mudra means attitude of intuitive knowledge. The technique to perform Gyana Mudra is as follows.Sit in any meditative asana which is comfortable to you. Then fold the index finger of your both hands so that the tip of the finger touches the end of the corresponding thumb. Straighten your other three fingers and slightly separate them. Then place your palms over the knees in such a way that palms should point downwards. Apart from the index finger the other four fingers should point downwards. Relax your arms and hands. Then be prepared to do the meditative practice.You can also perform Gyana Mudra by touching the tip of the thumb and index finger and thereby forming a circle. This method will also give the same results as that of the previous method.
Chin Mudra – The Sanskrit term ‘chin’ denotes the consciousness whereas mudra means attitude. Thus we can mean chin mudra is an ‘attitude of consciousnesses’. This mudra is very much similar to Gyana mudra. Here the difference lies in the arrangement of palms over the knees. The back of the hands should rest on the knees i.e. your palm should face upwards.
Tadagi means pond immitating the form of a pond.Technique is similar to Uddiyana.TechniqueUddiyana in lying condition is called as Tadagi. In the supine position, the knees are folded and kept vertical.After deepest exhalation Uddiyana is practiced as usual. Since the abdomen is sucked in, it gives an appearance of Tadaga (dry pond) to the abdomen.
Exhale maximum with contraction of abdominal muscles then hold the breath outside, air should not be allowed to go inside the lungs.Perform mock inhalation, which can be achieved by expanding the chest and raising the ribs simultaneously relaxing the abdominal muscles.Negative pressure is created in the thoracic cavity due to this action, so the diaphragm is lifted up, the whole abdomen is sucked in towards the diaphragm and spine making a concave appearance. This is final position of Uddiyana.
The technique is same for the positions of standing, sitting, lying and topsy-turvy for the practice of Uddiyana.One can remain in final stage according to the capacity of holding the breath outside, say around 10 to 30 seconds. When the practitioner can no more hold the breath then should relax the chest and ribs allowing the abdomen to take normal position and allow the inhalation.
Practise for three to four rounds according to the capacity taking few normal breathing in between each round of Uddiyana.
Viparita karani Mudra
Benefits of Viparita Karani and Sarvangasana: Sarvangasana means all limbs of thebody.
Circulation: Sarvangasana directs the blood flow of the entire lower body towards the heart through Venus return. Helps to prevent and reduce varicose veins by reducing the pressure on the legs. This pose helps to remove blood stagnation from reproductive system and lower limb of the body by draining used blood and toxins from the legs, pelvis and abdominal area.
2.Sarvangasana promotes blood circulation to the brain. All centers in the brain get a rich blood circulation.
Thyroid: The thyroid gland is located in the neck. Thyroid gland is responsible for your weight and youthful appearance. Sarvangasana gives rich blood circulation directly into the neck, strengthening the thyroid glands.
Bandha – Maha Bandha
Maha Bandha is application of three bandhas. You can practice maha bandha to increase your lung capacity in breathing exercise – pranayama.
Bandha: A fixed arrangement of contracted muscles (Muscular locks) are called as bandhas.
Jalandhara bandha – Chin lock.
Uddiyana bandha – Rising up of the diaphragm. Uddiyana helps you to get experience of prana moving upward in Sushumna.
Mula bandha – Anal contraction.
Jiva bandha – Tongue lock
Bandhas are advanced techniques, should be done under an experienced Guru.
BEN EFITS OF PRANAYAMA
Lungs are expanded to the maximum and all the air sacs (alveoli) in the lungs are opened so the lung capacity increases which causes better exchange of gases (O2 and CO2). Prevention and cure in respiratory diseases like Asthma, Cough, Cold, Bronchitis, can be gained. Cardio Vascular System There is a smooth massage to the heart from the lungs and diaphragm which is more beneficial to heart patients.
The skeletal and smooth muscles are relaxed during the Pranayama. So, better circulation of blood to all over the body takes place, without increasing the blood pressure.
Digestive System Slow and controlled movement of diaphragm and abdominal muscles provide a good massage to the whole digestive system thereby helping for various functions of digestive system (digestion, absorption, peristaltic movement, defecation). It removes constipation.
The aim of Pranayama seems to be controlling the emotions. By the practice of pranayama various centers in the brain can be controlled by one’s own will, thus emotions are also controlled. The pressure created in the spinal column and brain affects the ego consciousness centre in the brain. One gets away from ego and experiences the reality face to face. The increased CO2 level in the blood during pranayama gives calmness and relaxation to mind. Various disorders related to mind like depression, neurosis can be treated by pranayama.
Pranayama regulates the endocrinal glands. Perfusion in the kidney takes place well due to massage. Liver, spleen, pancreas are well regulated. It is more helpful practice to the diabetic patients.
Pranayama is a wonderful practice for psycho somatic disorders (Stress). Balanced state of body and mind, concentration, mental peace and inner awareness are revealed in pranayama.