Yoga Posture: Dancer pose (Natarajasana)

Nataraja (nata=dancer; raja=lord, king) is a name of Siva, Lord of the Dance.  Siva is not only the god of mystical stillness, death and destruction, but also Lord of the Dance.  In His Himalayan abode on Mount Kailasa and in His southern home, the temple of Chidambaram, Siva dances.  The God created over a hundred dances, some calm and gentle, others fierce and terrible.  The most famous of the terrible ones is the Tandava, the cosmic dance of  destruction, in which Siva, full of fury at his father-in-law Daksa for killing his beloved spouse Sati, surrounded by his attendants (ganas), beats out a wild rhythm, destroys Daksa and threatens the world.  Siva, as Lord of the Dance, has inspired some of the finest Indian sculptures and South Indian bronzes.

This vigorous and beautiful pose is dedicated to Siva, Lord of  the Dance, who is also the fountain and source of Yoga.

This asana stretches the upper body and developes balance.  This difficult balancing asana develops poise and a graceful carriage.  It tones and strengthens the leg muscles. The shoulder-blades get full movement and the chest expands fully.  All the vertebral joints benefit from  the exercise in  this pose.


Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Light on Yoga by B.K.S. Iyengar
                     Yoga Mind & Body by Sivananda Yoga Vedanta Centre

Yoga Posture: Side of Chest Stretch (Parsvottanasana)

Parsva means side or flank.  Uttana (ut=intense, and tan=to extend, stretch, lengthen) means an intense stretch.  The same implies a pose in which the side of the chest is stretched intensely.

This asana relieves stiffness in the legs and  hip muscles and makes the hip joints and spine elastic.  While the head is resting on the knees, the abdominal organs are contracted and toned.  The wrists move freely and any stiffness there disappears.  The posture also corrects round and drooping shoulders.  In the correct pose, the shoulders are drawn well back and this makes deep breathing easier.

This standing forward bend is excellent for opening both the hip and  shoulder joints.  It provides a strong stretch for the back of the legs and gently contracts the abdominal organs.  Regular practice of Parsvottanasana stimulates and tones the kidneys, an effect you can feel once you are comfortable in the final pose.  The asana also helps to remove stiffness in the neck,  shoulders, and elbows.

Other benefits of the asana includes cools the brain and soothes the nerves.  Relieves arthritis of the neck, shoulders, elbows and wrists.  Improves digestion.  Tones the liver and spleen.  Reduces menstrual pain.



Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Light on Yoga by B.K.S. Iyengar
                     The Yoga Bible by Christina Brown
                     Yoga The Path to Holistic Health by B.K.S. Iyengar

The Asanas

Yoga asanas are postures that rebalance the body. They bring strength to the weak areas of the body; they bring softness to the tight spots.  They give you a workout, with the added bonus of a work-in.  Not only do they create space in the physical body, they offer a sense of psychic spaciousness.  By freeing up the outer body - the physical body, the muscles, bones, tendons, ligaments, and  visceral organs - asanas build and control the prana, or vital force, of the body's subtle energies - energies that are finer and more subtle than those of the gross physical body that we can see.  Asanas are considered to purify and heal the body as well as those subtle energies.  Hatha yoga is great do-it-yourself preventive medicine.

The first thing people say to me when they discover I teach yoga is, "I'm not flexible enough for yoga." I often tell them, "That's why the rest of us do it!"  Don't let a stiff body be an excuse never to start yoga.  You should just start practicing from wherever you are right now.  Don't judge your practice by how far you can or can't stretch.  Never feel inadequate because you can't hold a pose for long, or because it doesn't perfectly mirror the pose in a picture.  Practice spreading your awareness through your whole body.  More than poise in your posture, seek grace in your breathing.  Just start the journey.  You never know where it might take you.

I use the term "edge" to describe the point at which the strong challenge comes into a pose and where you feel you have reached a new frontier.  It's the point between comfort and  discomfort, when you feel you have reached your limit.  You will find that this point varies from day to day.  You may notice your physical edge is different from your mental edge.  Be flexible and adjust your practice to honor both.  Move slowly as you approach your edge.  As you hover there, your body will eventually release and open and present you with a new edge.  Wait for your inner cue.  Don't rush like a bull at a gate - that would be disrespectful.  Be patient, and wait for your body to let you in.

Stay mentally present while you practice.  Let your mind become absorbed in your work and in the subtle sensations of your body.  Allow your practice to become a sort of conversation with your body.  Be reflective, be respectful, be responsive.


Source from The Yoga Bible by Christina Brown

Yoga Posture: The Warrior III (Virabhadrasana III)

This posture is an intensified continuation of Virabhadrasana I. 

The illustration conveys the harmony, balance, poise and power attained by practising this asana.  It helps to contract and tone the abdomnal organs and makes the leg muscles more shapely and sturdy.  It is recommended for runners, as it gives vigour and agility.

All the movements of this asana improve one's bearing and carriage.  When we stand badly, by throwing  the weight on the heels, we retard symmetrical growth and hamper spinal elasticity.  Standing with the weight on the heels causes the stomach to protrude and lessens bodily and mental agility.  This asana helps one to stand firmly on the soles of the feet, keeps the stomach muscles in and gives agility to the body and the mind.


Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Light on Yoga by B.K.S. Iyengar

Yoga Posture: The Warrior II (Virabhadrasana II)



This pose is named after Virabhadra, a legendary warrior.  His story is told by the famous Sanskrit playwright, Kalidasa, in the epic, Kumarasambhava.  Regular practice of this asana helps to develop your strength and endurance.  The steps exercise your limbs and torso vigorously, reducing stiffness in your neck and shoulders.  It also makes your knee and hip joints more flexible.

This pose improves breathing capacity by expanding the chest.  It helps in the treatment of a prolapsed or slipped disc.  It alleviates the condition of a broken, fused or deviated tailbone.  It reduces fat around the hips and relieves lower backache.

This pose helps you build strength, confidence and a feeling of power.  It also tones your legs, hips and thighs.  Through this pose the leg muscles become shapely and stronger.  It relieves cramp in the calf and thigh muscles, brings elasticity to the leg and back muscles and also tones the abdominal organs.

Do not allow the torso to either move right or left or tilt forward.  To guard against this, make sure that your right armpit and your right hip are in a straight line.


Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


 
Source from Yoga The Path to Holistic Health by B.K.S. Iyengar
                      Light on Yoga by B.K.S. Iyengar
                     The Woman's Book of Yoga & Health by Sparrowe Walden

Yoga Posture: The Proud Warrior (Virabhadrasana I)



The Proud Warrior pose is also known as Warrior I. 

Daksa once celebrated a great sacrifice, but he did not invite his daughter Sati nor her husband Siva, the chief of the gods.  Sati, however, went to the sacrifice, but being greatly humiliated and insulted threw herself into the fire and perished.  When Siva heard this he was gravely provoked, tore a hair from his matted locks and threw it to the ground.  A powerful hero named Virabhadra rose up and awaited his orders.  He was told to lead Siva's army against Daksa and destroy his sacrifice.  Virabhadra and his army appeared in the midst of Daksa's assembly like a hurricane and destroyed the sacrifice, routed the other gods and priests and beheaded Daksa.  Siva in grief for Sati withdrew to Kailas and plunged into meditation.  Sati was born again as Uma in the house of Himalaya.  She strove once more for the love of Siva and ultimately won his heart.  The story is told by Kalidasa in his great poem Kumara sambhava (The Birth of the War-Lord).

This asana is dedicated to the powerful hero created by Siva from his matted hair.

In this pose the chest is fully expanded and this helps deep breathing.  It relieves stiffness in shoulders and back, tones up the ankles and knees and cures stiffness of the neck.  It also reduces fat round the hips.

It relieves backache, lumbago and sciatica.  It strengthens the back muscles, tones the abdominal muscles, relieves acidity and improves digestion.  It strengthens the bladder and corrects a displaced uterus.  It relieves mentrual pain and reduces heavy menstruation.


Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.



Source from Light on Yoga by B.K.S. Iyengar
                      Yoga - The Path to Holistic Health by B.K.S. Iyengar

Yoga Posture: The Revolving Lateral Angle (Parivrtta Parsvakonasana)

Picture 1

Parivrtta means revolved, turned round or back.  Parsva means side or flank.  Kona is an angle.  This is the revolving lateral angle posture and can also known as cross lateral angle posture.

This pose being a more intensified one than Parivrtta Trikonasana (The Lateral Angle), has a greater effect.  The hamstrings, however, are not stretched as much as in Parivrtta Trikonasana.  The abdominal organs are more contracted and that aids digestion.  The blood circulates well round the abdominal organs and the spinal column, and they are thus rejuvenated.  The asana helps to remove waste matter from the colon without strain.

Picture 2



Beginners may want to bring the hands together in prayer position in front of the sternum (picture 1) instead of extending the arms (picture 2).

This posture encourages the lungs and ribs to expand.



Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Light onYoga by B.K.S. Iyengar
                      Ashtanga Yoga for Women by Sally Griffyn & Michaela Clarke

Yoga Posture: The Lateral Angle (Parsvakonasana)

Parsva means side or flank.  Kona is an angle.  This is the extended lateral angle pose.

In the final position, there should be a right angle between the thigh and the leg and the other knee should not bend.  Both the soles should be fully in contact with the ground.

This asana tones up the ankles, knees and thighs.  It corrects defects in the calves and thighs,  develops the chest and reduces fat around the waist and hips and relieves sciatic and arthritic pains.  It also increases peristaltic activity and aids elimination.  It expands the thorax, strengthens the thighs, prevents back pain, and stimulates the intestinal peristalsis.  It create strong bones, flexible joints, youthful posture, and better balance in daily life.


Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


 
Source from The New Yoga for Healthy Aging by Suza Francina
                      Light on Yoga by B.K.S. Iyengar

Yoga Posture: The Chair (Utkatasana)

Utkata means powerful, fierce, uneven.  This asana is like sitting on an imaginary chair.

The pose removes stiffness in the shoulders and corrects any minor deformities in the legs.  The ankles become strong and the leg muscles develop evenly.  The diaphragm is lifted up and this gives a gentle massage to the heart.  The abdominal organs and the back are toned, and the chest is developed by being fully expanded.  It is a beneficial pose for horsemen.


Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Light on Yoga by B.K.S. Iyengar

Yoga Posture: The Cross Triangle (Parivrtta Trikonasana)

Parivrtta means revolved, turned round or back.  Trikona is a triangle.  This is the revolving triangle posture.  It is a counter pose to Uttihita Triknasana.

This asana tones the thigh, calf and hamstring muscles.  The spine and muscles of the back are also made to function properly, as the pose increases the blood supply round the lower part of the spinal region.  The chest is expanded fully.  The pose relieves pains in the back, invigorates the abdominal organs and strengthens the hip muscles.

This is the twist.  All twists relieve backache, headache, and stiff necks and shoulders.  They improve spinal flexibility and open the hips.  They also stimulate the digestion by massaging the internal organs.

This asana improves the functioning of kidneys and strengthens the thigh muscles.


Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


 
Source from Light on Yoga by B.K.S. Iyengar
                      Ashtanga Yoga for Women by Sally Griffyn & Michaela Clarke

Yoga Posture: The Triangle (Trikonasana)

Trikona is a triangle.  This standing asana is the extended triangle pose.  The Triangle provides the entire body with an invigorating laternal stretch.  When practised on a regular basis, it makes the body feel "lighter" and improves all other asanas.  All the muscles are positively affected, but especially those along the outer side of the body.  These include the muscles of the ankles, legs, hips and arms.

This asana tones up the leg muscles, removes stiffness in the legs and hips, corrects any minor deformity in the legs and allows them to develop evenly.  It relieves backaches and neck sprains, strengthens the ankles and develops the chest.

Physical Benefits

• Stretches the spine and trunk muscles.
• Tones the spinal nerves and abdominal organs, improving the working of the bowels.
• Practice of the Triangle improves the appetite and assists digestion.
• Promotes flexibility of the hips, spine, and legs.
• Reduces or eliminates pain in the lower back.
• Invigorates the circulation.
• Practice is especially beneficial to anyone who suffers from a shortening of one leg as a result of a fracture of the hip, thigh bone, or bones of the lower leg.

Mental Benefits

• Alleviates anxiety and hypochondria.
• Reduces mental stress.

Pranic Benefits

• Stimulates pranic flow to the spleen, liver, large intestine, gall bladder, small intestine, and heart meridians.
• Steadies the energy, and gives a final "push" to the process of nadi purification begun in the other asanas.

Common Faults

• One or both knees are bent.
• Body is twisted (forwards or back).
• Upper elbow is bent.
• Head is dropped forwards.
• Weight is mainly on one leg, rather than being evenly distributed.
• Weight is placed against the thigh by the lower hand.
• Eyes are looking downwards.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre
                      Light on Yoga - B.K.S. Iyengar

Yoga Posture: The Tree (Vrksasana)

Vrksa means a tree.  It's a balancing exercise.  For the most part, it is physically simple, and yet it is mentally highly demanding.  This posture develop, to the highest degree, the powers of mental concentration and single-mindedness of thought, as well as physical balance.

The pose tones the leg muscles and gives one a sense of balance and poise.  This balancing pose adjusts the vertebrae of the spine and promotes good posture.  It refreshes and uplifts the mind.


Common Faults

• Body is leaning to one side, or twisted with one hip pushing out.
• Standing knee is bent, or rotated outwards.
• Palms are not flat against each other.
• Elbows are not straight above the head.
• Thumbs are crossed, instead of side by side.
• Bent knee is coming forwards, rather than pointing out to the side.
• Eyes are looking downwards.
• Mind lacks proper concentration.

The above pose, Half Lotus Tree, is for more advanced, and more flexible, students.  Fixing the eyes on a point in front of you is the key to balancing the body.

For this Tree variation, place the foot on the opposite thigh in Half Lotus position.  Hold the pose for as long as you feel comfortable.  Make sure you practise on both sides.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre
                       Light on Yoga - B.K.S. Iyengar

Yoga Posture: The Spinal Twist (Ardha Matsyendrasana)

Ardha means half.  In the Hatha Yoga Pradipika, Matsyendra is mentioned as one of the founders of Hatha Vidya.  It is related that once Lord Siva went to a lonely island and explained to his consort Parvati the mysteries of Yoga.  A fish near the shore heard everything with concentration and remained motionless while listening.  Siva, realising that the fish had learnt Yoga, sprinkled water upon it, and immediately the fish gained divine form and became Matsyendra (Lord of the Fishes) and thereafter spread the knowledge of Yoga.

After the forward and backward bending of the spine, the Spinal Twist gives a lateral stretch to the vertebrae, back muscles, and hips.

Physical Benefits

• 
  
  Helps to keep the spine elastic by retaining side-to-side mobility.
• 
  
  Helps to relieve muscular problems in the back and hips.
• 
  
  Removes adhesions in the joints caused by rheumatism.
• 
  
  Increases the synovial fluid of the joints, and makes the joints very active.
• 
  
  Tones the roots of the spinal nerves and the sympathetic nervous system, and brings a fresh supply of blood.
• 
  
  Massages the abdominal muscles, relieving digestive problems.
• 
  
  Benefits the gall bladder, spleen, kidneys, liver and bowels.
• 
  
  The prostate and bladder are not enlarged if one practises regularly.
• 
  
  Helps to cure constipation, dyspepsia, stimulates the pancreas and useful for diabetes.
• 
  
  Improves the lung capacity. 

Mental Benefits 

• 
  
  Helps to cure disorders of the nervous system.
• 
  
  Brings peace of mind.

Pranic Benefits

• 
  
  Augments the Prana Sakti (vigour and vitality), removing innumerable diseases.
• 
  
  Rouses the Kundalini (potential spiritual energy).

Limitations

• 
  
  People who have recently undergone abdominal surgery may avoid.

Common Faults

• 
  
  Buttocks are lifting off the ground.
• 
  
  Back is not straight, and the body is leaning, rather than twisting laterally.  If the body leans, rather than twisting, you will not gain the benefit of the asana.
• 
  
  Looking over the wrong shoulder.
• 
  
  Hand is allowed to hang freely, rather than clasping the opposite ankle.
• 
  
  Foot is not flat on the ground.
• 
  
  Back hand is too far from the body.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

                      Light on Yoga - B.K.S. Iyengar

Yoga Posture: The Wheel (Chakrasana)

This asana is also known as Upward Bow Pose (Urdhva Dhanurasana).  Urdhva means upwards.  Dhanu means a bow.  In this posture the body is arched back and supported on the palms and soles.

This asana strengthens the muscles of the abdomen and thighs.  It makes the back and hips supple, improves memory, and is said to relieve afflictions of the trachea and larynx.  It brings very good flexibility to the spine, stimulates and activates all parts of the body.  It strengthens the arms, shoulders and legs.  Only those who are free from any disease can perform this asana.

Advanced students can try to come into the Wheel from a standing position.  This will give you a complete backward bend to all parts of the back, neck, shoulders, and limbs.

When you feel that you can stand firmly and comfortably in the Wheel, many variations await you.  These are designed to bring an even greater increase of strength and flexibility to the spine, shoulders, and upper back.  Example of one of the variation is to bring both legs together follow by stretching and straighten the both legs with knees lock instead bend and arms straight too.  (see picture below)

Another example of variation is to raise one leg up.  In addition to the benefits derived by the Wheel, this beautiful asana develops a sense of balance and gives grace and poise.  (see picture below)

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre
                      Light on Yoga - B.K.S. Iyengar

Yoga Posture: Half Wheel pose (Ardha Cakrasana)

Half Wheel Pose

Half Wheel pose is used as a counter pose for The Standing Forward Bend (Padahastasana).  It is also the preparation for Wheel pose (Cakrasana) (see picture on the right).  Wheel pose can be done from standing or lying down.  Wheel pose being done from standing is belonging to the advance level.

Support the back at the waist by the palms, fingers pointing forwards. Inhale and bend backwards from the lumbar region. Drop the head backwards, stretching the muscles of the neck. Half wheel pose has to be bend from hip and elbows have to be close to each other.

Half Wheel pose makes the spine flexible, stimulates the spinal nerves and promotes circulation of blood into head.  It strengthens the neck muscles.  It expands chest and shoulders.  It help to improve breathing.  However, persons with problems of vertigo have to avoid this posture.

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre
                    Light on Yoga - B.K.S. Iyengar

Yoga Posture: The Standing Forward Bend (Padahastasana)

Padahastasana - Pada means the foot.  Hasta means the hand.  This posture is done by bending forward and standing on one's hands.

Padangusthasana - Pada means the foot.  Angustha is the big toe.  This posture is done by standing and catching the big toes.

Once you have gained sufficient flexibility in the back of the legs, and are able to hold the Standing Forward Bend comfortably for several minutes, you may wish to try different hand position variations.  They stretch the muscles in different ways.

This is the first of the standing poses.  In effect it is similar to Paschimothanasana, the sitting Forward Bend.  If it is remembered that "you are as young as your spine", Padahastasana will be seen as a veritable elixir of youth.  Its practice promotes a continued youthful vigour throughout life.

The Standing Forward Bend gives a complete stretch to the entire posterior of the body, from the back of the scalp to the back of the heels.  The position enables the body to take advantage of the force of gravity.  If the head and neck are kept relaxed, their weight will aid the body in stretching a bit further, provided that the knees are not allowed to bend.  Keep the body weight centred; do not allow the hips to drop backwards.

The abdominal organs are toned and digestive juices increase, while the liver and spleen are activated.  Persons suffering from a bloating sensation in the abdomen or from gastric troubles will benefit by practising this asana.

Slipped spinal discs can only be adjusted in the concave back position.  Do not bring the head in between the knees if you have a displaced disc. 

Physical Benefits

• 
  
  Lengthens the spine, making it supple and elastic.  Can even give a little extra "growth".
• 
  
  Mobilizes the joints.
• 
  
  Invigorates the entire nervous system.
• 
  
  Stretches the hamstrings and muscles of the back of the legs and the lower body.
• 
  
  Stretches all the muscles on the posterior side of the body.
• 
  
  Rectifies shortening of the legs resulting from fractures, and can correct inequalities in the length of the legs.
• 
  
  Increases the blood supply to the brain.

Mental Benefits

• Greatly enhances concentration.
• Expels Tamas (inertia or laziness), stimulating intellectual capacities.

Pranic Benefits

• Renders the body light by expelling Tamas.
• Purifies and strengthens the Sushumna nadi (the central astral nerve tube that induces meditation).
• Invigorates the Apana Vayu (downward-moving, or efferent, prana).

Common Faults

• 
  
  Weight of the body is on the heels.
• 
  
  Back is rounded.
• 
  
  Weight is unevenly placed, causing the body to tilt to one side.
• 
  
  Feet are apart and/or turned out.
• 
  
  Knees are bent.
• 
  
  Hips are dropping back.
• 
  
  Head is forced towards the knees.

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

                   Light on Yoga - B.K.S. Iyengar

Yoga Posture: The Camel (Ustrasana)

Ustra means a camel.

This position, known as the Asana of Firmness or the Sitting Wheel, strengthens the thighs while improving the flexibility of the back.

Camel pose increases lung capacity and improves blood circulation to all the organs of the body. People with drooping shoulders and hunched backs will benefit by this asana. The whole spine is stretched back and is toned. The backward bends brings great steadiness to the body, as well as giving an excellent backward bend to the spine and back muscles. This pose helps increase circulation to the head region.


Limitations

Those who have undergone any recent operation at the chest or abdomen, people with hernia problems, severe hypertension and low back must be cautious.



This is the advance stage of The Camel pose, known as The Full Diamond.

The pose tones up the entire spinal region as the blood is made to circulate well round the spinal column. Since the pelvic region is stretched, the genital organs keep healthy. The diaphragm is lifted up and this massages the heart gently and helps to strengthen it. The chest expands fully.


Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Light on Yoga by B.K.S. Iyengar
                      Yoga Mind & Body by Sivananda Yoga Vedanta Centre
                     Integrated Approach of Yoga Therapy for Positive Health by
                     Dr R Nagarathna & Dr H R Nagendra

Yoga Posture: The Bow (Dhanurasana)

Dhanu means a bow. The Bow is a backward bending exercise which raises both halves of the body at the same time. When the Bow or Dhanurasana is performed, the body is bent to give the appearance of a bow. The stretched (straight) arms resemble the bowstring.

This asana gives the combined effect of the Cobra and Locust Poses. These three exercises can always be done together, forming a valuable set of backward bending exercises. The Bow can act as a counter-pose to Halasana (Plough) and Paschimotanasana (Forward Bend). It is a full backward bend to complement these two forward bending exercises. As the two forward bend flexes the spine, the Bow extends it.

Physical Benefits

• Massaages and invigorates the internal organs, especially the digestive organs. The large and small intestine as well as the liver and spleen are benefited. Fat is removed. The Bow relieves congestion of blood in the abdominal viscera and tones them.
• This asana is useful in aiding chronic constipation, dyspepsia, the sluggishness of the liver and gastro-intestinal disorders.
• The Bow is specially recommended for people with diabetes, as it helps to regulate the pancreas.
• Strengthens the abdominal muscles.
• Women specially benefit from the Bow.
• The thoraic and the chest region is expanded, a boon to persons suffering from respiratory problems such as asthma.
• It helps hunchback, rheumatism of the legs, knee-joints and hands.
• Enhances the elasticity of the spine.
• The Bow works on the entie spine. Flexibility is brought to all regions: cervical, thoracic, lumbar and sacral.
• Massages all the muscles of the back.
• Just as the Forward Bend hyper-extends the spine, so the Bow hyper-contracts it.
• Ossification of the bones is prevented.

Mental Benefits

• Regular practice develops internal balance and harmony.
• Strengthens concentration and mental determination.

Pranic Benefits

• The person who practises the Bow regularly can never be lazy, but will be full of energy, vigour, and youthful vitality.
• Stimulates the lung, small intestine, stomach, liver, and urinary bladder meridians.

Common Faults

• Hands are clasped around the feet, rather than around the ankles.
• Only the upper part of body is being lifted up from the ground.
• Elbows are bent, and the knees are bent too sharply, allowing the heels to come down to the buttocks.
• Body is twisted to one side.
• Head is forwards, rather than being stretched up and back.

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Light on Yoga by  B.K.S. Iyengar
                      Yoga Mind & Body by Sivananda Yoga Vedanta Centre

Yoga Posture: The Corpse (Savasana)

Sava means a corpse. In this asana the object is to imitate a corpse. Once life has departed, the body remains still and no movements are possible. By remaining motionless for some time and keeping the mind still while you are fully conscious, you learn to relax. This conscious relaxation invigorates and refreshes both body and mind. But it is much harder to keep the mind than the body still. Therefore, this apparently easy posture is one of the most difficult to master.

Lying upon one's back on the ground at full length like a corpse is called Savasana. This posture removes and destroys the fatigu, and induces calmness of mind and quiets the agitation of the mind.

Steady, smooth, fine and deep breathing without any jerky movements of the body soothes the nerves and calms the mind. The streses of modern civilisation are a strain on the nerves for which Savasana is the best antidote.

When the body and the mind are constantly overworked, their natural efficiency diminishes. Modern social life, food, work and even so-called entertainment, such as disco dancing, make it difficult for people to relax. Many have even forgotten that rest and relaxation are Nature's way of recharging. Even while trying to rest, the average person wastes a lot of the body's physical and mental energy through tension. More of our energy is spent in keeping the muscles in continual readiness than in actual useful work. In order to regulate and balance the body and mind, it is best to learn to economize our energy. We can do this best by learning to relax.

In the course of a day, the body usually produces all the substances and energy it needs. But these may be consumed within a few minutes by bad moods, anger or intense irritation. The process of eruption and repression of violent emotions often grows into a regular habit. The result is disastrous for the body, and also for the mind. Yoga precribes a period of complete relaxation, when practically no energy or "Prana" is being consumed. Perfect relaxation must be practised on three levels: physical, mental and spiritual.

Physical Relaxation

Every action is the result of thought. But just as the mind may send a message to the muscles ordering them to contract, the mind may also send a message to bring relaxation to tired muscles. At the end of every asana class, a complete physical relaxation is practised. This autosuggestion begins with the toes and moves upward through the muscles. Then messages are sent to the kidneys, liver and all the other internal organs. This relaxation position is known as Savasana, or the "Corpse Pose".

Mental Relaxation

When experiencing mental tension, it is advisable to breathe slowly and rhythmically for a few minutes. Soon the mind will become calm. You may experience a kind of floating sensation.

Spiritual Relaxation

However one may try to relax the mind, all tensions and worries cannot be completely removed until one reaches spiritual relaxation. As long as a person identifies with the body and mind, there will be worries, sorrows, anxieties, fear and anger. These emotions bring tension. Yogis know that unless a person can withdraw from the body/mind idea and separate himself from the ego-consciousness, there is no way of obtaining complete relaxation.

The Yogi identifies himself with the all-pervading, all-powerful, all-peaceful and joyful Self, the pure Consciousness within. He knows that the source of all power, knowledge, peace and strength is in the Self, not in the body. We tune to this by asserting the real nature, that is "I am that pure Consciousness or Self." This identification with the Self completes the process of relaxation.

Source from Light on Yoga by B.K.S. Iyengar

                      The Sivananda Yoga Training Manual

                   

Yoga Posture: The Locust (Salabhasana)

Salabha means a locust. The pose resembles that of a locust resting on the ground, hence the name.

As the Cobra tones the lower part of the body, the Locust is meant for the proper exercise of the upper half. When the Full Locust is performed correctly, it looks exactly opposite to the Shoulderstand.

The Locust gives a wonderful backward bend to the spine, serving as a counterpose to the Shoulderstand, the Plough, and the Forward Bend.

The pose aids digestion and relieves gastric troubles and flatulence. Since the spine is stretched back it becomes elastic and the pose relieves pain in the sacral and lumbar regions. Persons suffering from slipped discs have benefited by regular practice of this asana without recourse to enforced rest or surgical treatment. The bladder and the prostate gland also benefit from the exercise and remain healthy. A variation of the pose may also be tried to relieve aches in the lower part of the back.



Physical Benefits

• Brings a rich blood supply to the spine.
• An increased blood supply is brought to the neck and throat region.
• Tones the nerves and muscles, particularly in the neck and shoulders.
• Increases abdominal pressure, regulating intestinal function and strengthening the abdominal walls.
• Improves sluggish digestion.
• All the internal organs are massaged especially the pancreas, liver and kidneys.
• Expands the chest, benefiting sufferers from asthma and other respiratory problems.
• Strengthens shoulder, arm, and back muscles.
• Regular practice of the Locust relieves back pains and sciatica.
• Flexibility of the cervical region is promoted.
• The abdominal and lumbar muscles are strengthened.

Mental Benefits

• Encourages concentration and perseverance.

Pranic Benefits

• Stimulates pranic flow in the lung, stomach, spleen, heart, liver, small intestine, pericardium, and bladder meridians.
• "Increases the digestive fire" - an ancient Yogic way of saying that the energy flow maximizes the use of all nutrients.
• Produces bodily heat.

Common Faults

• Jumping, or trying to throw, the legs up into the position.
• The nose or forehead, rather than the chin, is resting on the ground.
• The chin is lifted off the ground.
• Hips are twisted.
• Knees are bent.
• One leg is higher than the other.
• Hands are twisted into different positions.
• Hands are apart instead of being held together.
• Breath is being held while in the position.
• Caution: The Locust should not be attempted while pregnant, as it puts pressure on the abdomen.

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.


Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre
                       The Sivananda Yoga Training Mannual