Chakra Asana

Chakra Asana - The Wheel Pose

In sanskrit, Chakra means Wheel.. Thus the posture signifies the shape of the Wheel and is also known as the Wheel Posture. This asana has the highest difficulty level, hence beginners should wait for the complete body flexibility & comfort so as to attain a complete Wheel Posture. Though, slowly & steadily the posture can be attained to perfection.

The chakra-asana is more challenging than any other yoga postures. Don't be discouraged if you are unable to accomplish it right away. Even attempting this posture without successful completion holds great benefits.

How to do Chakrasana?


1. Lie flat on your back.
2. While exhaling, bend your kneed & bring the feet as close to your buttocks, with soles of your feet firmly flat on the floor.
3. Bend your arms at the elbows & place your palms flat on the floor, directly under each shoulder with fingers, pointing towards the back.
4. While inhaling slowly, begin to raise your head, back & buttocks, off the floor while arching your spine; Continue pressing downwards on the hands and feet while raising your hips & stomach as high as possible.
5. Hold on for the duration of your held-inhaled breath. (preferably - 10-15 counts initially.) Then, slowly exhale & return back to the floor, slide the legs out straight returning to your posture @ step-1.


Benefits of Chakrasana

1. Restores the strength & suppleness to your spine.
2. Strengthens arms, shoulders & upper back.
3. Stimulates the cardiovascular system.
4. Helps regulate blood supply to all parts of the body, most importantly your head.
5. Gives an overall tonic effect to your entire body & refreshes you completely.

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.

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 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 @ Work

We are all busy in our daily lives, to find time for any kind of workout. So why not try some yoga exercises that we can do while we're still at work. Sitting on our office chairs and also working our way to health. Anything that guides us this way can always be a welcome break, isn't it. So lets find out some of the yogas that can help us work out, while we're still at work.

Stretch Yoga

Shoulder Stretches
Long Stretch: Clasp your hands together and reach palms up towards the ceiling. Hold for at least 10 seconds and repeat 5-10 times.







Forward Reach:
Link your fingers as you reach forward with your arms at shoulder level pushing your palms away from you. This helps to stretch your shoulders and backs of your arms, forearms, and wrists. Hold for at least 10 seconds and repeat 5-10 times.



Shoulder Shrugs:
Bring your shoulders up to your ears, hold for at least 10 seconds and then slowly relax. Repeat 5-10 times. This exercise helps to relieve early tension in the neck and shoulder areas.




Backward Reach:
Clasp your hands behind your back and lift your arms upwards as you turn your elbows in towards you. Hold for at least 10 seconds and repeat 5-10 times. Do not bend forward. This exercise helps to stretch the muscles on the front of your chest, the front of your shoulders, arms, and forearms.



Behind-the-head:
Clench your fists and rest your clenched knuckled gently on the side of your head. Without moving your hands, pull your elbows back and draw your shoulder blades together. Hold for at least 10 seconds.



Behind-the-Back:
Reach both hands behind your back, then gently slide up the back as far as you can with your thumbs leading. Hold for at least 10 seconds and repeat 5-10 times.



Cross-Body Stretch
Drape one hand across the opposite shoulder while maintaining the arm at shoulder level. Assist this cross the body stretch by pushing the elbow and applying a slow sustained stretch. Hold for at least 10 seconds and repeat 5-10 times. Alternate the arms. This is an effective stretch for the shoulders and upper arms.



Alternate Behind-The-Head:
Clasp one elbow with the opposite hand behind your head. Apply a gentle stretch to bring the elbow behind the head. Hold for at least 10 seconds and repeat 5-10 times. This is an effective stretch for the muscles on your side and through the armpit area.




Neck Stretches

Side-Bends:
Starting with your head in a neutral position, looking straight ahead, bring your ear to your shoulder and hold for at least 10 seconds. Repeat 5-10 times, alternating sides. The stretch must be slow and sustained, not jerky. This exercise will help stretch the muscles on the side of the neck.



Chin Tuck:
Bring your chin to your chest and hold for at least 10 seconds. Repeat 5-10 times only going to the point of tension. This exercise will help stretch out the muscles in the back of your neck.





Wrist Stretches

Palm Up-Palm Down:

Start with your elbows bent 90 degrees and resting by your side. Without moving your upper arm, turn your palms up and hold for at least 10 seconds, then turn them down and hold for another 10 seconds. Repeat 5-10 times.

Wrist Circles:
Using just your wrists, circle your wrists forward for at least 10 seconds then backwards for the same count.




Clench 'n Spread:
Clench both fists and hold for at least 10 seconds then relax. Then spread both hands and hold for at least 10 seconds. Repeat 5-10 times.




Back Stretches

Seated Low-Back Stretch:
Sit in a chair with knees spread apart. Bend forward to the floor. A comfortable stretch should be felt in the lower back.



Side Stretch:
Drop left shoulder, reaching left hand towards the floor. Hold for at least 10 seconds. Return to starting position. Repeat on right side.




Eye Yoga
Turn away from your computer or paper work. Sit up straight. Without moving your head, look up and down 5 times. Then look side to side 5 times. Look around in circles three times in each direction. Then come back to center. Close your eyes. Place your palms together, rub them briskly to make your hands warm and then gently place the palms over your eyes. Take a long, deep breath in, filling your lungs as completely as possible and then exhale slowly. Repeat this breath and, on an exhalation, remove the hands slowly as you open your eyes softly. Blink a few times and return to work.

Deep Breathing Yoga
Inhale deeply, filling your belly, lower lungs, mid-lungs, upper lungs and chest. Slowly push the breath out of your upper lungs, mid-lungs, lower lungs and belly.

Breathing with Head Bowed:
Keeping your eyes closed, bring your chin to your chest. Take three long breaths and then slowly bring your neck to its upright position by uncurling it one vertebra at a time. This exercise is beneficial for the seven vertebrae that make up the neck.

Breath Retention:
Inhale slowly for five counts, hold in for five counts and exhale out for five counts. Do three or more full sets