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.