Januhastasana - Knee to Hand Posture

HereJanuhastasana  is one of the yoga asana which can be practiced  if you want to improve concentration and also improve blood circulation to the waist and lower portion of your body.

The meaning of the word 'Janu' means the knee   and 'Hasta' means Hand.   In the Januhastasana pose, the hand is placed just beside the knee hence the name.  In this asana,  the body is stretched like a string of a bow when pulled at the time or archery.

Step by step to practice Januhastasana

• First sit down on the ground with legs bent at the knees and folded backwards and soles upturned and toes touching the floor.
• Now as in Vajrasana pose,  place both the palms on the ground ahead of the knees touching each other.
• Push the neck backwards, chest outwards and waist downwards.
• Now relax your entire body with normal breathing.
• Continue normal breathing

Caution : The people with stiff joints should avoid practicing Januhastasana.  You should practice this asana only when the joints have free movement.

Benefits of Januhastasana

• Januhastasana is very useful for treating joint pains
• Hypertension and Gout can be cured by practicing Januhastasana
• The Januhastasana improves blood circulation to the waist and lower portion of your body
• The januhastasana is very much useful for meditation and for improving concentration

Here is a video showing how to practice Januhastasana.

 

How to practice Paschimottanasana

The meaning of  "Paschima" in Sanskrit is West Direction while "Uttana" means concentrated stretch.  The Paschimottanasana is very easy Asana to do but it is a difficult one  to practice.   Here are some of the steps to perform Paschimottanasana for getting the full benefits of this asana.   The back part of the body gets fully stretched while doing this asana, so this asana is also called as "Back Stretching Pose".

The Asana looks to be very simple but it is the most difficult of the asanas to perform.

Step by step procedure to perform paschimottanasana

• First sit on the floor with your buttocks supported on a folded blanket and stretch your legs forward in front of you.  Point both feet straight up towards ceiling.
• Make sure that you are sitting straight up and with your spine straight.  
• Now inhale, and stretch your arms up over your head.  By following the direction of your hands, lengthen the entire spine upwards at the same time.
• Now exhale and bend forward from the hips by keeping the spine as elongated as possible and reach towards your feet with your hands as you come down.
• Try to reach your feet with your hands.  The ideal position is to wrap your index fingers around the big toes, with the thumbs resting on tops of big toes.
• If you are not able to reach your feet, then you can let your hands fall comfortably on top of the thighs or alongside the legs on the floor or where ever they are comfortable.
• In this posture, avoid lot of curvature in middle part of your spine.  It is best to keep the back more straight, and bend from hip area.
• Once you are in position, you can gently pull the feet or legs with the arms, stretching the head more towards the feet and giving additional stretch to the spine and backs of legs.
• As you hold this posture, relax yourself as much as possible. With each exhale let your breath do the work - The abdomen should fall closer towards the thighs, the chest toward the knees and the head towards the feet.
• You can hold this asana for 30 seconds in the begining and slowly increase the time upto 5 minutes.

Benefits of Paschimottanasana

There are lot of benefits of Paschimottanasana.   The elasticity of the spine is increased with this asana.  This asana removes sliggishness and tones up the kidneys and obdomen.  Promotes better digestion.  Here are some of the benefits listed.

• Stretches the spine, shoulders.
• Reduces obesity, and increases appetite.
• Very useful asana for increasing height
• Stimulates the liver, kidneys, ovaries and uterus
• Reduces headache and anxiety and reduces fatigue.
• Very good asaasana na for high blood pressure.

Note :   The persons suffering from back problems, Asthma and Diarrhea should avoid practicing the paschimottanasana.  If any surgery is done, then also avaoid this asana.

Here is a video showing how to perform Paschimottanasana.

How to Practice Vajrasana

What is Vajrasana?

Vajrasana also called as Thunderbolt pose is the only asana which can be practiced immediately after food also.  To practice all  the other asanas, there should be a gap of at least 3 hours after food.  Like Padmasana, Vajrasana is also an Asana for meditation.  You can sit comfortably for a longer period in the Vajrasana.


The Vajrasana makes your body exceptionally strong and healthy.  Vajra means thunderbolt in Sanskrit.  Now let us see how to practice Vajrasana.  

How to practice Vajrasana

In order to practice Vajrasana, sit on your knees.  Take your foot backwards and touch the thumbs of your feet each other and sit right on your feet.  You should keep your spine straight and place your hands on the knee.  The breathing should be normal during the Vajrasana. Concentrate on the Agna chakra which is between the eyes.  See the steps to perform Vajrasana below.

• Fold your left leg in the knee and place the toe on the floor
• Fold right leg in the knee and place the toe on the floor and now join both the toes
• Sit on the pit formed by the parted heels
• Place the palms on the knees.

You can practice Vajrasana 15 minutes after food in order to increase digestive power and curing all digestive disorders.  Vajrasana can be practiced preferably after a meal because it will cure all indigestion and acidity problems in the stomach.  Your back pain also gets removed by vajrasana.  Vajrasana also makes your body and mind alert and strong.   If you practice vajrasana regularly, high blood pressure also gets corrected.   Vajrasana is an excellent yoga pose which boosts up the blood supply and refreshes the mind and thoughts.  If you practice vahrasana regularly,  it controls blood pressure and diabetes and other ailments related to stomach problems.  

Benefits of vajrasana

• Cures stomach and digestive disorders
• Can be practiced any time of the day
• Controls high blood pressure and diabetes
• Leg pain due to arthiritis can be removed
• Vajrasana cures urinary disorders and reduced back pain too
• Practicing vajrasana for 5 to 7 minutes is equivalent to a long walking exercise

Here is a sample video which shows how to practice Vajrasana

How to practice Sharangata Mudra?

What is Sharangata Mudra?

 We already studied about how to practice Padmasana in my earlier article.  Now let us see what is Sharangata Mudra or the forward bending.

The position of the body in Sharangata mudra gives a feeling of submission to the Almighty God. Sharangata Mudra is one of the best yoga asanas for controlling Hypertension.  The desire of submitting to the almighty God is the main theme of this Yoga Asana.

How to practice Sharangata Mudra

You should sit  in Padmasana position before performing this asana.  Here are the steps to perform Sharangata Mudra.

•  Inhale and raise your hands upwards from sides and the join the palms.
• Now exhale and bend the waist so that the forehead touches the floor
• Again inhale and raise the arms, neck and the trunk and straighten the waist.  Keep the hands outstretched above the head.
•  Now start exhaling and bring both hands down from the sides to attain Dhyan Mudra.

The hands should be kept as outstretched as possible in this asana.  The knees should rest on the follor and spine should be kept straight in Sharangata Mudra.  The forehead should be at the farthest point from the crossed legs when you bend forward.  While stretching the hands, the arms should touch the years.

One should be in this asana for at least one and half minute or two minutes to obtain the desired results.

How to practice Padmasana?

What is  Padmasana or the Lotus Pose

 The Padmasana or the Lotus pose is on of the important and most familiar poses of all yoga poses. The Padmasana or the Lotus Pose has gained its name from Sanskrit word Padma which means Lotus because the legs look like blooming lotus in this pose.  The Padmasana provides a firm pose on which to sit for meditation.   Hence the padmasana is best suited for Pranayam, Meditation and concentration. 

How to practice Padmasana?

 In order to practice padmasana, follow the step by step instructions given below.

• First sit with legs extended forward in front of you.
• Now take the left foot and bring it up on to the right thigh with the soles of the foot upturned.
• Now take the right foot and bring it up over the left leg so that it can be placed similarly on the left thigh.
• Take hold of both feet and ease them so that you can be in a balanced symmetrical position.
• The head, neck and spine should always be straight in Padmasana.
• Now place the hands on the knees with the fingers depicting the holy sign as in Jnana mudra.  
• Close the eyes and concentrate on normal breathing.  
• Sit in the Padmasana pose as long as you can.

 

Benefits of  Padmasana

 Here is a list of some of the benefits of practicing Padmasana

• Padmasana destroys all diseases and awakens your kundalini energy ( the dormant spiritual energy)
• Calms the brain and mind
• Keeps the spine straight
• Helps to develop good posture
• Helps knee joints and ligaments to be flexible
• Stimulates the spine, abdomen and bladder

Please do not practice padmasana if you have knee or ankle injury.   Here is a video of how to practice Padmasana.

How to practice Makarasana

The meaning of 'Makar' in Sanskrit is Crocodile.  Makarasana is an important pose for all round stretching of the body.  The Makarasana straightens and stretches the muscles of the back, legs, buttocks and the back of the arms and legs.    This pose releases the strain caused by other asanas.  While doing this asana, the body looks similar to a crocodile and hence the name Makarasana.

Step by step to practice Makarasana

Here is a step  by Step procedure to practice Makarasana.

• First lie down on the floor on your stomach with the hands on the sides.  The chin and chest should be touching the ground.
• Now stretch both the legs to full length
• Separate both the legs and put them on the floor such that the toes are pointing outwards and heels inwards
• The feet should be at right angles to the legs
• Now raise your head and trunk and take your right hand under your left shoulder
• Hold the left shoulder gently with the right hand and take the right shoulder with left hand.
• The two hands should be making a double triangle one above the other
• Now place your forehead on the triangle.  Your face should be within the space created by both the arms.
• Now close your eyes and relax your body completely
• Practice abdominal breathing and remain in this position as long as you are comfortable.  It can be 2 to 3 minutes or even more.
• Turn over and lie on your back.  Start again.
 

Here are some of the benefits of Makarasana 

1. Makarasana is very good asana pose for complete relaxation of mind and body
2. Makarasana relieves fatigue after strenuous yoga session
3. Makarasana controls high blood pressure
4. Breathing problems are cured by Makarasana.

Here is a video on how to practice Makarasana.

Adhvasana

Adhvasana is also called as Reversed Corpse pose.  The Adhvasana is very useful to relax each and every muscle and provide them a deep repose.   The Adhvasana can be practiced with the following steps.   The Adhvasana is very useful if you have back pain related problems.  In the Adhvasana, the body stretches completely.  The two arms should be joined together ahead of the head and the legs should be stretched.  The body should lie on the stomach with normal breathing.   Here is a step by step method to practice Adhvasana.

Step by Step method to practice Adhvasana

• First lie down on your stomach over a clean yoga mat
• Now stretch your hands above the shoulder with palms facing downward
• The forehead should touch the floor and the elbow should touch both the ears
• You should keep your neck straight
• Now maintain comfortable distance between legs
• Now try to relax your spinal chord and lower torso
• The arms should be straight and you should not put any pressure on your stomach
• Concentrate on your stomach and breath rhythmically.
• Count reverse way like 27 to 1
• Once counting is over, return back to corpse pose.

How Yoga is beneficial in curing diseases?

Yoga helps us in having a healthy body and mind, but it also helps in curing certain diseases which can not be cured even the most advanced medicines.  Yoga is being practiced from thousands of years for various diseases.

Yoga is very much helpful for people suffering from Diabetes and Heart problems.  Diabetes is controlled to a great extent by practicing Yoga.  One Yoga asana which is very effective in controlling diabetes is the Surya Namaskara.  Nadi Shodhana or alternative nostril breathing is one of the pranayama technique which helps to decrease glucose levels in our body.  Meditation also helps to be effective against diabetes.  The Pranayamam reduces the stress levels.   Some more yoga asanas which help people against diabetes are Shavasana, single leg raises, Surya Namaskara, double leg raises, shoulder stretches and Matsyasana. 

Yoga is also helpful for people suffering from cardiac disorders.  Yoga enhances the flexibility in the body and therefore controls blood pressure.  Yoga provides relief from stress and anxiety.   The Bhujangasana  stimulates the heart.  Kapalabhati is very much beneficial for various cardiac diseases.   Kapalabhati increases the oxygen absorption in the blood stream thereby nourishing the organs. 

There are some yoga asanas which bring stability in the posture and the mind of the individual.  Th yoga asanas help in increasing oxygen intake of the body.  Also the capacity of oxygen intake by the body is increased by yoga asanas.  Yoga asanas builds up physical strength, flexibility and stamina of the body.  Yoga also increases self control and concentration.    

Yoga asanas boost up immunity of the body.   Yoga can cure some of the medical problems like arthiritis, anemia, acidity, allergies, skin diseases, facial wrinkles, alzheimer disease, blood pressure, depression, obesity, stress and many more diseases.  So we can conclude that yoga not only cures common ailements but also chronic disorders which cannot be cured by most advanced medicines.

Matsyasana

Matsya, the Fish, was one of the incarnations of the Hindu God Vishnu.  Vishnu assumed this form to save the world from the floods.    

This asana is called as Matsyasana because the posture is in the shape of fish ( Matsya).  The shape of the body appears similar to a fish in the water.   It is possible to float on the water without any movement in this asana.  Matsya is a Sanskrit word which means fish.  The other asanas imitate the poses of creatures they are named after, but the fish pose does not actually look like a fish.  But if you perform this pose in water, the person can float like a fish.

Normally the Fish pose is performed with the legs in Padmasana.  But Padmasana is a little bit difficult for beginners, we will practice the Matsyasana with the knees bent, feet on the floor, or with the legs straight pressed against the floor.

Steps to perform Matsyasana

• First lie down on your back on the floor with knees bent and the feet on the floor.   Inhale and lift your pelvis slightly off the floor and slide your hands, palms down, below your buttocks.  Now rest your buttocks on the back of your hands ( don't lift them off your hands while performing this asana).  Your fore arms and elbows should be close to the sides of your body.
•  Now inhale and press your forearms and the elbows against the floor.  Now press your scapulas ( shoulder blades) into your back, and with an inhale, lift your upper body and head away from the floor.  Now release your head back onto the floor.  Either the back of your head or its crown will rest on the floor depending on how high you arch your back and lift your chest.  Try to have minimal amount of weight on your head.
• Your knees can be either bent or straight on the floor. 
• Stay for 15 to 30 seconds breathing smoothly.  Now with an exhalation, lower your body and head to the floor.  Draw your thighs up into your belly and sqeeze.

Benefits of Matsyasana

Here are some of the benefits of Matsyasana
 

Matsyasan is called traditionally as the "Destroyer of all diseases"

Matsyasan strengthens the muscles of upper back and neck

This asana stretches the muscles of the belly and front of the neck

 Improves the quality of your breath

 Relieves you of back spinal tension

You can see a video of Matsyasana below.
 

Lower your Blood Pressued by Yoga practice

High blood pressure is one of the most prevailing ailments in the world right now.  High blood pressure is affecting people of all ages now a days. There are many methods to reduce high blood prssure.  Many people are now opting to reduce high blood pressure naturally like herbs, exercises and diet.  Yoga is one of the best proven method to increase low blood pressure and reduce high blood pressure.



Do you know that your blood pressure can be lowered by practicing yoga asanas?  Yoga asanas help to lower your blood pressure and keep it stable.  Yoga asanas have favorable effect on the nervous system.   You can not only reduce the B.P. but also reduce the effects of hypertension on other parts of your body by practicing Yoga.  There are some yoga asanas to reduce blood pressure.  Some categories of asanas to reduce high blood pressure are forward bends, sitting, supine and inversion groups.

The forward bends have the best effect to reduce blood pressure.  The forward bending exercises have a calming effect on the brain and the blood circulation to the brain is normalized and they help to reduce the stress from sense organs.  So the brain, nervous system and the sense organs are relaxed and so the blood pressure will be normal and stabilizes.

The yoga asanas which are beneficial to nervous system are the Uttanasana and Adhomukha Savasana which are to be practiced with the head resting.  The Baddhakonasana and Virasana are some of the sitting yoga asanas which you can practice to lower your blood pressure.  These poses eliminate the tension from the ribs and the muscles so they help to breathe without any difficulty and lower blood pressure.

The other poses of asanas which help to reduce blood pressure are the supine poses like Supta Baddhakonasana which by relaxing the abdominal region calms the nerves.  The inversion asanas like Viparita Karanti and Halasana revitalize the nerves and lowers the blood pressure. 

Here are some of the yoga poses for hypertension.

• Sukhasana :   Sukhasana is one of the meditative poses and can be practiced after doing the corpse pose. The sukhasana helps in making the spine straight and slows down the metabolism and keeps your mind calm.
• Bidalasana ( Cat pose) : This pose is very ideal for loosening and stretching of the spine and hips.  This pose initiates movement from your center and to coordinate your movement and breath.  
• Anuloma viloma :  This is one of the breathing exercise.  It is also called as alternate nostril technique.  In this breathing technique, you inhale through one nostril, retain the breath, and exhale through the other nostril.  Repeat the same for other nostril.
• Shoulder stretches : The shoulder stretches are very good for relieving stress and tension in your shoulders and also in upper back.  You can practice shoulder stretches for several weeks and notice the changes.

 There are many more yoga poses to control blood pressure  like pavan mukhtasana and double leg raises etc.

Chakrasana - The whel pose

How to practice Chakrasana - the wheel pose

The body is bent towards back in a circular pose in this asana, hence this asana is called as chakrasana.  This asana is very much similar to the gymnastic back-bend.   In the Chakrasana pose, the person practicing this asana has his / her hands and feet on the floor, and his / her abdomen arches up towards the sky.    Chakrasana is a very good asana for improving the elasticity of the spinal cord.  Chakrasana is one of the best asanas to reduce weight.   Please perform this asana in the morning or afternoon but not in the evening.  

Here are the steps on how to do chakrasana with proper technique and approach to obtain the best results.

Step by step procedure for Chakrasana

• First lie down comfortably on a mat on your back in Shavasana pose.
• Now bend your knees until the feet touches the buttocks.
• Now bend your arms at elbows over the head and put your palms just under the shoulders on floor such that the fingers are pointing towards your back.
• While inhaling slowly raise your hands, chest, stomach and waist by arching the spine.  Continue to press the ground by feet and hands.  Try to raise your body as high as possible in wheel pose.
• If you are comfortable in this pose, they try to bring your hands and feet as closer as possible to make a wheel type pose.
• After completing the process, reverse down the process for returning back to normal position in Shavasana posture.
• Maintain slow and rhythmic breathing throughout the whole process of staying in Chakrasana.

Benefits of Chakrasana

• Chakrasana strengthens the liver, pancreas and kidneys
• Makes the spinal cord flexible and strengthens stomach and instestine
• Chakrasana strengthens the neck, wrists, finger tips, spin, thighs, ankles, feet and the back
• This asana is very good for people suffering from back pain
• Cures problems of throat, tonsils and even chronic head ache
• Improves vision power of eyes

Duration of Chakrasana

Chakrasana pose can be held for 15 seconds if you are a beginner.  With more practice, you can gradually increase it to 2 minutes.

Precautions during Chakrasana

• Avoid Chakrasana if you have recent chronic injury to legs, arms, hips, shoulders, back etc.
• Chakrasana should b avoided in cases of un medicated hyper tension or high blood pressure or detached retina.
• Chakrasana should not be prcticed by people with heart problems

 

Please see below a video showing the steps to perform Chakrasana

Shalabhasana

How to practice Shalabhasana ( Locust Pose)

'Shalabha' means Locust or the Grasshoopper.   This asana is named as Shalabhasana because the position of the body in this asana appears like that of a grasshopper.  Shalabhasana strengthens the muscles of spine, buttocks and backs of arms and legs.  Here is a step by step guide to practice Shalabhasana.

Step by step for Shalabhasana

• Lie down on your stomach with your arms along side of your body with palms facing up.  Your forehead should rest on the floor.  Turn your toes towards each other to inwardly rotate your thighs and firm your buttocks.
• Now exhale and lift your head, upper torso, arms and legs away from the floor.   Now you are resting on your lower ribs, belly and front pelvis.  Firm your buttocks and keep your arms parallel to the floor.
• Raise your arms parallel to the floor and stretch back actively through your finger tips.  Assume that there is a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance.
• Gaze forward or upwards slightly.  be careful not to jut your chin forward and crunch the back of your neck.  Keep the base of your skull lifted and the the back of the neck long.
• Stay in this position for 30 seconds to a minute. Now release with a exhalation.  Take few breaths and repeat the asana 2 or 3 times.

Benefits of Shalabhasana

• Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
• Stretches the shoulders, chest, belly, and thighs
• Improves posture
• Stimulates abdominal organs
• Helps relieve stress

See the video below for practicing Shalabhasana.

Bhujangasana

How to practice Bhujangasana

The Bhujangasana or the Cobra Pose is one of the very powerful backward bending Asana.  This asana is very useful for people with lower back aches.  This asana enlarges the chest and strengthens the arms and shoulders.   It also helps to relieve stress.  In this asana the body takes the position of cobra, raising its body and preparing to strike.  There are huge benefits of the Cobra Pose or the Bhujangasana.   Let us now see how Bhujangasana can be performed.

Step by step for Bhujangasana

• First lie down prone on the floor.   Stretch your legs back, tops of the feet on the floor.  Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
• Now press the tops of the feet  and thighs firmly on the floor.
• Now start inhaling and begin to slowly raise the forehead, bend the neck backwards and then slowly raising the shoulders, chest and abdomen from the ground until the arms are straight.  Slowly start stretch backward.
• Maintain the asana by breathing normally for 15 to 30 seconds.
• Now while exhaling slowly lower the abdomen, chest and finally the forehead on the ground using the support of the arms.    Place the chin on the floor and return the arms back to the prone position.
• This asana can be repeated 3 to 5 times depending on your capacity.  With practice you can reduce the number of repetitions but increase the duration of the asana.  

Caution :  This asana should  not be practiced by those with severe problems of the spine, stomach ulcers, hernias or pregnant women.  Also not recommended for people with heart diseases. Should not be practiced by those who have undergone surgeries of spine, brain, abdomen, heart and lungs.   Benefits of Bhujangasana Strengthens the spine Firms the buttocks Stretches the chest, lungs, shoulders and abdomen Stimulates abdominal organs Opens the heart and lungs Very good for Asthama  Pressure on the abdomen is helpful for good digestion Tones the kidneys which helps purification of blood thereby giving good healthy body Very useful for slipped disc Tones up the liver   Do's and Dont's of Bhujangasana Try to keep the arms straight, palms on the ground Keep the knees and ankles together, toes pointed Gaze towards the ceiling You can lift hips and thighs if the back is not flexible Open the chest and pull the shoulders backwards and downwards. Relax the lower back and raise the hips if you experience pain in the lower back Do not have any distance between legs Do not let the shoulders hunch upwards towards ears

Dhanurasana

How to practice Dhanurasana?

This pose of Yoga Asana is called as Dhanurasana because it looks like an archer's bow.  Hence it is also called as Bow Pose.    The torso and legs represent the body of the bow and the arms represent the string.

The Dhanurasana activates the abdomen and back muscles.    To start with Dhanurasana, following the instructions given below.

Preparing for the Dhanurasana

First lie down in prone position on the mat with forehead touching the ground.  Now bring your legs and heel together and bring the heels closer to your hip.   Now hold the right ankle with right hand and the left ankle with left hand.  If you are unable to do it, then hold the toes in place of ankles.

Step by step for Dhanurasana

• Slowly inhale and take a deep breath and hold the breath.   Now lift your thighs and knees.  Now lift your head and chest up.  Look towards the sky.  Now your body should be resting on the stomach and the navel only.  
• Stay in this pose for 5 to 10 seconds. If you get sufficient practice, you can hold for 30 to 60 seconds.
• Now start exhaling and simultaneously lower your head and chest towards ground.
• Repeat these movements at least 2 or 3 times.
• Once you take the final position, you try to raise the thighs up from the ground along with shoulders and chest.  Try to push your neck backwards as much as possible.
• You can see a video below about how to perform Dhanurasana.

Benefits of Dhanurasana

• Mobilizes the spine
• Relieves some form of back pain
• Good for Asthma, opening accessory muscles of breathing
• Tones abdominal organs and stimulates organs of the neck
• Expands the chest and shoulders
• The organs like liver, pancreas, small intestine and big intestine become more active and efficient.  The blood circulation in the arms and legs is improved.
• Strengthens kidneys, back muscles and thigh muscles.

Caution :   People suffering from back problems, ulcers in stomach, TB in intestine and Hernia should consult yoga expert before performing this asana.  Jerks and unbearable strains should be avoided.  Also the people suffering from abdominal pains should not perform this asana without consulting yoga expert.

Benefits of Yogic exercises

Harmony is called Yoga - "Samatvam Yoga uchyate" - says Bhagawadgita.   In spite of all scientific developments, man continues to suffer as before, from the begining of the recorded history.  This is all due to dishormany within himself and with the world outside.  Man is nothing but a part of nature.  And nature is constituted and governed by three gunas - Tamas, Rajas and Sattva.  These three gunas exist like three strands of a rope supporting each other. 

Our entire personality is nothing but a combination of Body, Prana and Mind.  All our troubles are due to disharmony among these three - Body, Prana and Mind.  It is this state of disharmony that puts man under the clutches of the three gunas.  A state of harmony frees him from their grip.  Yoga brings about this harmony.  Yoga prescribes Asana (postures),  Pranayama (regulation of breath) and Dhyana ( concentration and meditation).   Asana brings harmony in the body,  Pranayama brings harmony in Prana and Dhyana in the mind.  Now let us see some of the benefits of Yoga Asanas.

Benefits of Yoga Asanas 

Good health is the greatest  asset to all of us.  You can not expect success in any walk of life without good health.   In order to have a good health, there are lot of yoga exercises which move our muscles which results in rapid functioning of heart and lungs.  Some of yogic exercises develop the chest and arms only.

In yogic exercises, there is a harmonious development of all the muscles of our body, internal organs, nerves and the frame.  In yoga, the movements are gentle and rhythematic, hence there is no wastage of energy.    The three important organs i.e. heart, lungs and the brain are kept in a healthy condition by regular practice of few yoga asanas and one or two breathing exercises.  

If the muscles are not given proper exercise, they will try to contract and you can see stiffness and heaviness in your body.  Blood circulation and nerve force will be reduced.  This will disturb the organs.  Some of the yogic exercises concentrate on the development of the muscles along with development of other parts. 

The yogic exercises will prevent diseases attacking our body by maintaining natural health.  Some of the yogic exercises also cure existing diseases like cold, cough, constipation, high BP and gastric troubles.  

Some of the yoga asanas involve the forward and backward movements, others help lateral movement of the spine. some asanas clean the lungs, throat etc.  So the whole body is toned up and strengthened.  Your entire body becomes flexible thereby preventing stagnation of blood in any part of your body. The malfunctioning of Thyroid, Pituitary and Pineal glands is corrected by some of the yogic exercises.  In addition to this,  some of the exercises have great effect on the mind and memory.   The yogic asanas help to improve your health by regulating the functioning of the internal organs.  The regular practice of Yoga asanas brings good health, longevity, strength and vitality to the practitioner.  By practicing the Yoga asanas regularly with care and attention, the personality as a whole becomes pleasing and attractive. 

Some important instructions for Yoga Asanas

There are some 'dos'  and 'don'ts'  which should be adhered strictly in order to get maximum benefit from Yoga  and avoid harmful results.

 

• Generally yoga asanas should be practiced by young people above age of 12 years and not before 12 years of age.  The minimum age limit for certain asanas like Sirshasana and Sarvangasana is higher.
• Practice of Yoga Asanas for curing diseases should be done under supervision of an experienced instructor.
• The persons suffering from eye diseases, running ears and heart troubles should not practice yoga asanas.   But they can practice relaxation in Savasana which is beneficial to them
• You should get up early in the morning at 4 or 4.30 AM.  If you feel sleepy, practice standing postures and four to six surya namaskaras.  Then answer the calls of nature and wash your face.
• If you are not in the habit of answering natural calls in early morning,  then you can practice the asanas without answering the calls of nature. After finishing the yoga asanas, Pranayama and Meditation,  you can go to lavotary.
• Take bath in luke warm water or cold water according to your capacity.
• Spread a folded blanket on the floor and practice yoga asanas on the blanket.
• Please do not wear spectacles or loose ornaments when you perform yoga asanas.  They may get damaged and also cause injuries.
• Asanas should be performed on empty stomach in morning hours or at least 3 to 4 hours after food.  There should be half an hour gap after you perform asanas and before taking bath or heavy tiffin. 
• You can practice each asana for few seconds in beginning and gradually increase the duration of the time.  There should not be any jerks or rapid movements of the body.
• After the practice of asanas and pranayamam,  you must sit in a comfortable posture and practice meditation atleast for 10 to 30 minutes.
• If it is not possible to practice asanas in the morning,  you can do standing postures and surya namaskaras followed by savasana.  The remaining asanas and pranayama can be done in the evening times.
•  Before practicing Sirshasana and also pranayama,  see that your body and mind are calm, and un disturbed.  If you are tired or mentally disturbed then relax in savasana for 10 minutes and then start the practice.
• Asanas should be practiced in well ventilated room where there is clean air and free movement of fresh air.  The floor must be even.  In cold places, you can practice in closed rooms.  
• If you stop praacticing yoga asanas due to any reason, there is no need to worry.  You can again start practice after some time.
• Regularity is very important if you want to derive full benefits of yoga quickly.

 

Pranayama Tips

Tips on  Pranayama

Pranayama is nothing but the control of Breath.  Prana means breath or the vital energy in our body.  Prana represents the energy responsible for the life and "Ayama" means control.  So Pranayama means control of breath.   You can control the breath with pranayama and achieve healthy body and mind,.

Pranayamam  frees your mind from untruthfulness, ignorance and other painful experiences of the body and mind.  Pranayamam is the systematic exercise of respiration which gives strength to lungs and improves the blood circulation and gives a long life to us.    Several diseases can be cured by prcticing pranayama.  Pranayamam improves functioning of brain cells thereby improving memory and gives lot of concentration to  a person,.  Here are some tips or rules which must be kept in mind while practicing pranayamam.

• Select a clean, airy and peaceful place for pranayamam.
• You can sit either in any of the asanas like padmasana or vajrasana which ever is convenient to you.
• Breath only through nose only.   Never breath through mouth.  The air that we breath through nose gets filtered.  Nasal respiration keeps the temperature of the nadis - Ida, Pindala and Susumna.  It also prevents any foreign objects to enter lungs.
• Keep your mind calm and be with peaceful mind.
• You should perform pranayamam 4 to 5 hours after taking food.  In the morning, pranayamam should be performed after completing daily routines like cleaning mouth, emptying bowels etc.   It should be done before performing yogasanas.
• If you feel tired during pranayamam, take rest and take a deep breath.
• Pregnant woman, hungry persons or those suffering from fever should not perform pranayamam.
• It would be beneficial if you chant mantras.
• You should not get strained while doing 'Kumbhaka' i.e. retaining the breathed air inside or keeping air out after exhaling.