Sarvanga Asana

Sarvanga Asana - SHOULDER STAND POSTURE

Sarvanga Asana is an asana which is said to benefit the whole body. In this asana the whole body weight rests on the shoulders and the neck and upper back regions are stretched to the limit. Beginners should practice the sarvanga asana in a moderate way, or may even use a support (wall) to rest the back / legs and gradually attempt the full posture, without support.

How to do Sarvangasana? :

1. Lie straight, with your back on the floor. Palms should be on the floor close to the body and the heels and the toes should be
2. Inhale and raise both the legs slowly up in a vertical position (trying to make an angle of 90 Degree).
3. Raising of the legs should be synchronized with your breathing.
4. Exhale and again raise the legs upward from the second position.
5. Bring both palms underneath the hips and should be used to assist in raising the body upwards.
6. The hands should always work as a support to body weight.
7. Try to raise the body as straight as possible. Beginners may find it difficult to perform the full sarvanga asana. They should practice in a moderate way - i.e. raise their legs upwards only as far as they can
8. At the final stage of this asana you will be resting on your shoulders, chin touching the chest.
9. In this position the legs should be stiff hard and together and the toes is pointing towards the ceiling.
10. Do not shake. Be firm and keep breathing normally.
11. Remain in this position for about 30 seconds on the first day.
12. For returning to the first position, first fold the legs on the knees.
13. Your heels should be now on the thighs and above the buttock. Then slowly let the body return to the floor while the palms are supporting the body weight.
14. Now stretch out the legs forward and relax.


Benefits of Sarvangasa :

1. Sarvanga Asana helps to Strengthen and balance the functions of the thyroid which is also known as the master gland.

2. As a result of the reverse blood circulation due to this asana, it brings youthfulness, strength and nourishes the inner cells, tissues and all the

3. It cures impotency, frigidity, lack of sexual power and gives vitality.

4. This asana centralizes the blood supply in the spinal column and stretches the spine helping to keep it strong and elastic.

Siddhasana

Siddhasana - The Accomplished Pose

Meaning: In Sanskrit, this asana means accomplished or adept. So this asana basically signifies accomplishment. The name signifies the attainment of a perfectly stilled mind and the experience of peace that results from meditation. The siddha-asana is also a recommended pose for meditation. This asana forms a part of the Hatha Yoga Style.

How to do Siddhasana?

Press your left foot heel firmly against the perineum, and the right heel above the genitals. With the chin pressing on the chest, one should sit calmly, having restrained the senses, and gaze steadily on the space between the eyebrows. This is called the Siddha-asana, the opener of the door of freedom.

a. Sit straight. Bend the left knee and grasp the left foot with both hands and place the heel against the perineum and the sole of the foot against the inside of the right thigh.

b. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.

c. Bend the right knee, grasp the right foot with both hands and place the outside edge of the right foot where the calf and thigh of the left leg meet, right ankle over left ankle. The heel of the right foot should line up approximately with the navel and be as close to the pubic area as possible.

d. With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead.

Initially this may be done for 2-3 minutes, depending upon your concentration levels. It may further be extended to 8-10 minutes at a stretch.

Benefits of Siddhasana

As the name suggests this pose helps to establish an equilibrium between your body & maind. It helps to strengthen the muscles of the legs & pelvic area. Since the spine is kept straight, it also helps people facing back problems or spinal problems. Its also easy for people suffering from acute back-aches.When concentration is highly focused and undistracted, meditation follows. Meditation helps to improve concentration & develops brain power.

Padmasana

Padmasana - The Lotus Pose

The basic sitting pose in yoga, specially used in meditation, is the padmasana. It is the most routinely used posture in Yoga.

Though it may look very easy to do, it is one of the most difficult asanas, as it takes time for the ligaments to extend, so as to make you feel comfortable in the lotus pose.

One may not easily become accustomed to doing Padmasana, for a long duration, but if done regularly for as long as possible, each day, you may be very easily adapted to it.

Start slowly and acquire proficiency over a period of time. This is one of the basic yoga postures.


How to do Padmasana?

1. Sit down straight with both your legs extended (open) in front of you
2. Now, Keep the right foot on your left thigh
3. Start bouncing the right knee. If the bouncing knee easily touches the floor, then bend the left knee, take hold of the left foot with both hands, gently glide it over the crossed right leg and place it on the right thigh.
4. This will give symmetrical placement of the legs and you are in lotus position.
5. The hands should be kept on the knees with palms open, and the thumb and second finger of each hand should touch forming a letter O.

Note: If it becomes difficult to attain the complete pose at one go, you may also try doing the ardha-padmasana (shown in the picture below) for the initial period & then advance ahead to the complete Lotus Pose.

Ardha Padmasana:

Benefits of Padmasana:


This is an extremely good pose for meditation and concentration.
1. It has a calming effect on the mind and the nerves.
2. This pose keeps the spine erect.
3. Helps develop a good posture
4. Helps keep the joints in flexible condition.

Bhujangasana

Bhujangasana is also known as The Cobra Pose. This is a posture of Hatha Yoga.

The Name Bhujangasana, comes from the combination of 2 words from the Sanskrit Language i.e. Bhujanga – Meaning Serpent and Asana – meaning Pose.

This is a very good asana / posture for resolving back problems. It helps to strengthen chest, abdomen, shoulders, helps to firm the buttocks. More importantly, helps to relieve stress.
Bhujangasana increases body heat, destroys disease, and awakens kundalini.

How to do Bhujangasana?
Here is a step by step guide on how to do Bhujangasana..
1.Lie on the floor - back up. 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.
2.Press the top of the feet and thighs and the pubis firmly on the floor.
3.On inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs.

4.Press the tailbone toward the pubis and lift the pubis toward the navel.
5.Narrow the hip points. Firm but don't harden the buttocks.
6.Firm the shoulder against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.
7.Distribute the backbend evenly throughout the entire spine.
8.Hold the pose for 15 to 30 seconds, breath easily. Release back to the floor with an exhalation.

Benefits of Bhujangasana:
1.Bhujangasana affects the adrenal glands, by supplying them more blood.
2.Helps to tone uterus, liver & ovaries
3.Helps to strengthen back muscles, abdomen and upper body.
4.Helps people facing problems of back ache due to overwork or long hours of standing.
5.Helps to control menstrual irregularities.
6.Relieves constipation.
7.Relieves gastro-intestinal problems.

Yoga Postures

Engage yourself in the right posture for any kind of yoga pose that you do. Remember, the importance of yoga & its benefits, depend highly upon the body posture. A well maintained postured not only allows your body the ease of doing any pose, it also helps you to attain the desired benefits as early as possible. Here are some common yoga poses:

Yoga Styles

Beginner's Guide to Yoga

Yoga is derived from the Sanskrit Language. The word of 'Yuj' - meaning "Union" orginated in India more than 5000 years ago. Yoga majorly focusses on breathing, meditation, flexibility of the body through yoga asanas. Yoga is very spiritual in nature, and helps to link the body, mind & soul.

For beginners, a regular practice of yoga for 5-10 mins. a day, by practicing basic pranayama (breathing exercises) and some basic asanas, is a good practice. You dont need a yoga trainer or maestro to train you to begin yoga. Basic yoga can be started by just knowing the basics of it and reading some good literature on the subject.

Yoga offers an increased concentration level, better connection in body & soul, greater strength & flexibility to body. It helpd in better co-ordination of body & mind.

Some basic Styles of Yoga for beginners:

If you're new to yoga, here are a few of the most common yoga styles that may be followed:

Ashtanga yoga (also referred to as Power yoga) is a fast-paced, intense yoga style. It focuses on constant movement from one pose to the next. However, this system does allow each student to work at her own pace.

Bikram, or Hot yoga, is practiced in an environment where the temperature is 95-100 degrees Fahrenheit. The heat promotes intense sweating that will loosen tight muscles and facilitate cleansing of the body.

Hatha yoga is a general term. These workouts usually include basic introductory yoga poses, and move at a gentle and slow pace.

Iyengar yoga: in this style, poses are held for a longer duration. The purpose of this is for students to recognize the subtleties of each posture and to pay attention to their musculoskeletal system and body alignment. Using props (blocks, belts, blankets, etc.) to accommodate a variety of fitness levels and special needs is common in Iyengar yoga.

Vinyasa yoga includes more aggressive stretches. These workouts focus on sun salutations and the connection of breath and movement.

Yoga for Back Pain

Causes of Back Ache / Back Pain
Back pain is a general ailment which can be caused by general fatique, irregular sitting postures at your office desk, continuous hours of standing and over exercising of your back muscles. Disc injury can also be the cause of prolonged back pain, muscles and ligaments may also be damaged or inflamed. Other causes may be infections, tumor, cysts and bone spurs.

Discs are located between the bones in the spine. Disc damage can be a slipped disc or sometimes called herniated / ruptured or bulging disc. Discs do not actually slip. Discs that rupture leak their internal fluid. This can interfere with nerve energy flow and can cause pain. Discs can degenerate causing bone to grind on bone and tissue to be displaced. This can also place pressure on nerves causing pain due to bone fragments or loose tissue.

Rupturing can quite often occur when a disc has been bulging for a while or can suddenly occur due to an accident or sudden force on the spine due to incorrect lifting.

The sacroiliac joint can create pain when it does not sit in its housing correctly. This problem occurs in a higher rate in women than men, this is due to the increased flexibility in this area. The joint fuses in men at about 35 years old and about 50 years old for women. A few factors may vary the time of this fusion.


Exercise / Yoga for Back Pain
For back problems you must choose an exercise program that is not too intense. Slowly increase the intensity of stretches and strengthening exercises to prevent aggravation in the spine. This is something that must be done strictly under the guidance of your doctor / consultant. There may be a little back pain after exercises but don't be put of. Try again at less intensity. Choosing the right Yoga for back pain will help to strengthen the spine and increase its flexibility. This is necessary for support and greater range of motion.

Back exercises are necessary for a healthy spine and can also help to eliminate back pain. This is possible only if proper posture & proper routine is followed on a daily basis.

Follow Simple exercises for reducing back pain:



Some Yoga Postures, that may be practices for Reducing Back Pain:

a. Pelvic Tilt

b. Standing Forward Bend

c. Side-Angle Pose

d. Triangle Pose

e. Tadasana or Mountain Pose

Yoga for Kids

We have realized how important Yoga is for us, in our everyday lives. It not only helps us in keeping fit, but also helps in mental & physical relaxation.

Yoga is equally important for the kids. Children have a very flexible body and thus pickup, most difficult postures of yoga with a lot of ease. Yoga helps them to maintain their body & also helps them find balance in their lives.

Kids today, undergo a lot of stress. Right from the time time they enter school, their books, homework, play, pressure to compete on classroom, school & interschool level, meet the expectations of their teachers & parents. Thus, yoga can be a good way to relax their body & mind. Just like their parents, children can find peace in yoga. Infact, my suggestion would be to include the yoga sessions in school curriculum.

Since the kids have a very raw mind and flexibility in body is high, teaching yoga to kids can be very easy. It also helps them develop better body awareness, self-control and co-ordination.

Yoga Poses for Kids:

Parents may start with teaching the basics of yoga to kids, at home itself, if it is not possible to find a good yoga trainer nearby. Lots of TV programs present yoga training sessions as per their program schedules, which may be regularly followed.

Popularity for yoga is increasing in the kids, yoga will also help the child develop healthy habits for life. It will also keep him healthy & relaxed.

For beginners Yoga poses for kids, you may start by asking them to sit or lie down with hands on their bellies. This way they will be able to feel their abdomens move.

Teach them the basis breathing techniques of breath-in & breath-out. This exercise helps kids concentrate on their breathing. Persuade the kids to suck the stomach in on every inhalation and drive it out on every exhalation. Then turn around the movements – so drive the stomach out on the inhalation and suck it in on the exhalation.

This technique may later on be graduated into proper breathing exercises like Kapal-Bharti & Avlom Vilom.

After that teach them you may continue to teach the following poses:
Tadasana – Mountain Pose
Vrikshasana – Tree Pose
Trikonasana – Triangle Pose
Uttanasana – Hand to Foot Pose
Ardha Chandrasana – Half Moon Pose
Halasana – Plough Pose
Viparitakarani – Inverted Leg Stretch Pose
Gomukhasana – Cow Face Pose
Ushtrasana – Camel Pose
Marichyasana - Sage Marichi Twist Pose.
Naukasana – Boat Pose
Matsyasana – Fish Pose
Adho Mukha Svanasana - Downward Facing Dog Pose  
Bhujangasana – Cobra Pose
Dhanurasana – Bow Pose
Padmasana - Sitting Posture for Meditation

Once the above is accomplished, the next we may do is to teach them Surya-Namaskar or Sun Salutation. It is the best yoga which engages each part & muscle of your body. As I already mentioned about the flexibility of kids bodies, it is very easy for them to learn all the poses & thus get into routine.

Yoga & Pregnancy

In my earlier post on prenatal yoga & yoga for getting pregnant, i have discussed how important a role, yoga & meditation play in a healthy pregnancy. Smooth pregnancy & a natural childbirth are the natural outcomes of successful yoga routine. More importantly it works wonders for the young one inside you. It helps in the physical & mental development of the foetus.

Some of the yoga exercises that we may practice, to ensure a healthy pregnancy include:

Stretching Exercises:
Pregnancy Yoga Stretching Exercises help relieve aches and pains. The practice also helps to improve overall posture and this can help alleviate back problems, common in pregnant women. Pregnancy Yoga also helps to prepare expectant mums for childbirth. It encourages breath and body awareness, lowers levels of worry and helps pregnant women adapt to their situation.

Breathing or Pranayama
These powerful techniques of breathing & pranayama, ensures an abundant supply of oxygen and a better life force for you and your little one. These breathing exercises work on your fitness during pregnancy.

Meditation & Deep Relaxation:
Meditation helps to resolve the fears & conflicts, that go on within ones mind, during this period. It helps the mother to connect with her child.

Yoga Nidra or relaxation is particularly effective during this period for mental as well as physical relaxation and helps the mother to prepare for coming challenges.