Yoga is a science and art of healing which is helpful to keep away several disorders including stress, anxiety, headache.
Shavasana or Sukhasana (Relaxation Pose)
Method : Lie flat on the spine, letting the heels join each other. Keep toes apart, arms running alongside the body, fingers loosely joined and palms touching the ground. Let the upper jaw rest on the lower jaw with the tongue drawn in, close the eyes and loosen your all the limbs so as to feel mentally at peace. Now relax and loosen the entire body from head to toes. Try to loosen and relax mentally and physically in the same way as if you are sleeping.
Benefits : For relaxing the tense nerves, tired body, wavered mind and doing away with tension on body, mind and intellect as also agitation of any sort, preservation of semen, it is the best asana. Whenever you are not at mental rest, fatigued or ill at ease, try this asana and watch how soon you recover. It will take away your tensions, fatigue and unrest. It is a boon for hypersensitive and easily agitated and sensitive persons.
Vajrasana (Thunderbolt Posture)
It is named thunderbolt, as it imparts the strength to body as if it is made like a stone or as strong as a thunder bolt. It is the only asana, in yoga, which can be practised after 45 minutes or more from the time of finishing your meals. In between meal times, it can also be done, but never immediately after meals.
Method : Kneel down on the floor, letting your big toes, and legs and knees touch the ground. Now rest your buttocks on your knees, your heels bent inwards and thumbs touching each other. Place the palms on the knees, keeping your spine erect but relaxed and flexible. Breathing should be even, deep and slow. Expand your chest, drawing the abdominal muscles inwards.
Benefits : This asana will expel gas and remove acidity. How much you have overeating, it will digest the same. It tones up sexual system of both males and females, removes pain and stiffness in spine and knees, lowers raised blood pressure, gives longevity and retards and postpones old age. For meditation, it is an ideal asana, as you can sit in this asana as long as you wish. After completion of this asana, simply massage with your hands or, still better, use salt mixed oil, say of mustard, which can be slightly luke-warmed.
Padmasana (Lotus Pose)
It is called Padmasana because while performing it, legs appear in the form of a lotus.
Method : Sit on the ground and stretch forward your legs, keeping them together. Now left foot should be placed over the right thigh, and right foot over the left thigh, making sure that the heels touch the abdomen on both sides on the either side of nail. Keep the hands on the knees. Keep the head and back portion erect. Both the feet should touch the ground, and eyes be kept closed. This asana can be utilised for doing Pranayama. If you wish, you can join index finger and thumbs, base of thumb resting on index finger’s nail, a sign of Mudra Pranayama.
Benefits : It is very useful to gain concentration of mind, to enhance mental faculties, to do mental work, especially useful for the aged person. It prevents trapping of wind in the body; preserves vital fluids of the body, imparts solace, peace, solitude and longevity. It tones up reproductive organs and system of females, prevents and cures abdominal disorders. For dhyana (meditation), padmasana is unique and ideal asana.
Bhujangasana ( Serpent Pose)
Method : Lie flat on the ground, abdominal portion touching the ground. Straighten both the arms, palms touching the ground. Now bring the palms at level with both sides of abdomen. Slowly lift your neck and torso in such a way that whole body rests on your palms. Now lift your neck upwards gradually and try to look upwards as far and as conveniently you can. Let the toes touch the ground and palms securely resting on the ground. Do not let your elbows bend down. Stay in the position as long you can. When you feel suffocated or when there is a feeling that you can’t continue any more, then slowly get back to original position from where you had started. After the asana is over, loosen your limbs and relax.
Benefits : Abdominal muscles and back portion are supplied with blood and blood circulation in general, is improved and also fresh and pure blood is supplied to all the organs. It imparts strength, flexibility and tone to spinal column. It removes menstrual disorders and irregularity, helps to improve digestion, chance of night discharge is dispelled, helps to maintain celibacy. It is useful for diabetics, as it activates the pancreas, thereby causing secretion of insulin, render arms, hands and neck painless, flexible and active. Kidneys and intestines also are strengthened. It removes obesity and sheds extra flesh from the abdominal portion, and spinal curvature and postural abnormalities are also removed.
Dhanurasana (Bow-Shaped Posture)
Method : Lie flat on the ground, your abdominal side touching the ground. Fold your legs from the knees. Now lift your neck and torso, gradually keeping your hands along sides of your back. Try to catch hold of your ankles with your hands. Gradually stretch your hands and feet so that they form a bow-shape, stay in this position as long as you can. Then regain the former position and relax by loosening your limbs.
Benefits : It has all the benefits detailed under Bhujangasana, as it is simply and extended form of the former. When you are doing Dhanurasana, there is hardly any need for practising Bhujangasana. Its added benefits are in strengthening of hands, elbows, ankles, knees. In short, both the lower and upper extremities become more flexible and strong, abdominal pressure helps in secretion of digestive juice and activities endocrine glands. In both these asanas, no jerk should be exerted on any organ. This suggestion is good for all other asanas too. Pregnant ladies must not perform this asana.
Gomukhasana (The Cow-Face Posture)
Method : Sit on the floor, keeping the legs stretched forward. Fold the left leg at the knee and sit on the left foot with the help of hands, fold the right leg and place the right thigh on the left thigh. Bring heels of both the feet together so that they touch each other which can be done by lifting your buttocks a bit. Now bend your right arm from the ear (right side) and bring the hand on the back side of your end. Fold the left hand behind your back and try to form a hook in which both the hands are clasped. Care should be taken not to over exert your limbs. Gradually you will get to the desired position as your limbs attain flexibility. Keep yourself in this position for about 30 seconds. Thereafter, give yourself some pause and reverse the position of hands and legs. If a lady wishes to develop her breast on a particular side, she should perform this asana more with the hand of that side (on which she wishes to develop her breast).
Benefits : This asana is equally beneficial for both the males and females, as it strengthens the muscle of shoulder, chest /breast and makes legs stronger. Muscles of relevant organs are also rendered elastic. After completing the asana, whether on either or both sides, never strain your limbs. Initially, you may find it convenient to perform the asana on one side only, but regular practice will remove all the hesitancy and stiffness, thus making way for you to do the asana on the other wide too.
Chakrasana (A Circle Pose)
Method : On a hard surface, lie flat on your back. Later, raise the middle portion of your body upwards, fixing and keeping firmly both the feet and hands on the ground thus making a semi-circle, ensuring that your head keeps between your hands. Now concentrate your eyes on something that lies in front of you.
Benefits : It enhances, like the sarvanagasana, strength of head, throat, neck, abdomen, legs, hands and, in short, all parts of your body, eliminates pains in joins, removes extra fat from the abdominal area, activates digestive system, renders spinal column elastic and supple, imparts glow and agility to the body, normalises posture and stance, and the body stays erect even during the advanced age. Pregnant ladies should not practice this asana as it can adversely affect their pregnancy process even leading to miscarriage and bleeding.
Kagasana (The Crow Pose)
This asana can be done 3 or more times in a day at the rate of 30 seconds per asana or more.
Method : Squat on the floor. Keep the arms between your heels and legs, heels being raised on toes. Now, place both the palms flat on the ground (in front), while keeping arms in line and shoulders stretched out as much as possible. Thereafter, raise your body on the toes and endeavour to put pressure on your already spread hands. Remain in this position from ½ to 1 minute and then retrace to the original position and finally relax.
Benefits : This posture helps to diminish the unwanted arches on the spine by helping it to elongate, it strengthens muscles of arms and shoulders, helps to activate hormonal secretions. Old, emaciated and pregnant ladies should resist from doing this asana. Those who have pains in arms, hands and fingers should also abstain, as weak limbs may not be able to withstand weight of the body. This asana should be practised, like many other asanas, on empty stomach only.
Mahavirasana (Named after Lord Hanuman)
Method : Stand erect, bringing forward one foot to a distance of 3 feet from the other. Clench fists of both the hands and raise them. Now, go on jumping alternatively on both the feet, changing the pressure on each feet alternatively. Keep your lips to each other and breath through nose only. When you are tired, take pause until you regain strength to resume the asana. Loosen your limbs and relax.
Benefits : It increases height, sheds extra weight from the waist, body is rendered stronger, chest expands, legs, arms and feet gain strength. It increases
sexual power, especially of men, restores normally to menstrual cycle.
Mayurasana (Peacock Pose)
Method : Stand erect alongside of a table. Place both the hands firmly on top of the table. Fold your both elbows in such a way that the elbows touch and remain firmly (touched) near navel. Now, exert whole weight on your hands, by lifting your body at 1800 and try to stay in this position for 40-50 seconds, increasing the duration gradually or, alternatively, spread some blanket or still better lie flat on ground. Firmly affix your hands on ground, your elbows remaining affixed on either side of navel. Now lift your body and put entire weight of body on the hands. Stay in that position for 40 seconds, gradually increasing the duration, depending on your capacity. After staying in that position, very slowly regain the original position and relax.
Benefits : Increases digestion and appetite. Intestines gain strength, constipation and indigestion are dispelled. Liver and kidney disorders get relieved. Above all, if you have taken poison or poisonous food, it will remove the poison and its effects. It is well known that the snake is eaten by the peacock and its name justifies its utility, as it helps to strengthen the body. Pregnant ladies must not do this asana.
Matsyasana
Method : Sit in Padmasana and thereafter lie down on your back. Catch hold of big toe of feet with hands and rise up your back portion in a gradual manner. In this position your backside of head and knees should knees should continue to touch the ground. Retain breath as long you can and stay in the final position and exhale while returning to the previous state.
Benefits : It strengthens chest and lungs, removes extra fat from hips, strengthens legs and hands, dispels asthma, and removes constipation also. In normal health conditions ladies can perform this asana, but not during pregnancy.
Pashchimottanasana
Method : Sit on the floor and spread both legs in front of you and each hold of your big toes with both the hands, but do not let your knees bend. In order to catch the toes you have to bend the back. Initially it may seem slightly difficult to do so, due to rigidity of muscles and limbs; hence do not exert but gradually posture.
In 4-5 sitting your body will get attuned to the final posture. Persons with back pain and stiff and muscles, pregnant ladies should not perform this asana unless and until advised by a doctor or yoga expert.
Benefit : It strengthens legs, arms and renders the spine flexible and supple, improve digestion, removes fat on and around abdomen, constipation fortifies and rejuvenates energy and nervous system, lengthens leg bones, Purifies blood, improves liver, cardiac and respiratory processes, removes fat from hips and sideways.
Note : Those who get adept on this asana, may try to touch their knees with the nose but in the changed position also knees shouldn’t be bent.
Ushtrasana
This asana has been named after the camel.
Method : Sit erect and let the weight of entire body fall on both knees and toes of feet. Now catch hold of your heels with the hands, as shown in the figure. While performing this asana, make sure that the back is bent in such a way that neck bends towards feet, back also bends slightly. Look upwards. Stay in the final position as far and as you conveniently can. Retain breath and exhale while getting back to the original (starting) position.
Benefits : This asana strengthens back, spine, knees, and feet renders spine flexible. After the asana is over, there may be felt ache and stiffness in shoulder blades, knees and feet. To ward off all such effects massage these parts with coconut or mustard oil. This asana is capable of increasing height. Pregnant ladies shouldn’t perform this asana as it exerts utmost pressure on abdomen and back, but in normal health condition, they may perform this asana, especially when they have backache. Avoid undue pressure and jerk in any case.
Sinhasana
Yogic exercises should accompany breathing in rhythm only through the nostrils. This asana is an exception where one cannot do so, because the tongue has to be folded and then stretched in two stages.
Method : Kneel down and lower the body to sit on heels as in Vajrasana except that in Vajrasana the knees are kept close together and in this they are kept slightly apart. Spread both the palms and place them on the knees in a relaxed way. Breath evenly, protrude the tongue and fold inwards to touch the palate. Bend the head a little forward, the chin touching the chest. At the same time exhale through the nose as well as the mouth simultaneously stretching the tongue as much as possible out of the mouth. Widen the eyes and fix the gaze in front. Remain thus for two-three seconds and not more during the initial days.
Once the protrusion of the tongue is completed, you should stop exhaling and hold the breath for two seconds. After two seconds, slowly draw in the tongue and inhale only through the nose and sit erect. Repeat the process again. After a few days of practice, this exercise can be perfected and practised as many times as possible.
Benefits : This exercise is extremely useful to all young children and must be practised by adults to prevent and cure a number of diseases connected with ear, nose, throat and other respiratory troubles.
It helps greatly in overcoming all problems related to tonsils, adenoids, larynx and pharynx. If regularly practised, it can prevent any unnecessary removal of tonsils by surgery. As the face and eye muscles are exercised, it gives a glowing colour to the complexion and shine to the eyes. This exercise proves to be extremely beneficial to singers and public speakers. It is useful in all forms of skin diseases. It cures thyroid diseases and deafness if practised perfectly and regularly.
Mandukasana
This asana must have derived its name for the Sanskrit word Manduka which means a frog. Mandukasana does not resemble the frog very much as its name denotes, but the folded legs resemble frog’s hind legs and the arms supporting the body look like frog’s forelegs. Though this asana looks simple and is also easy to perform, its benefits are plenty.
Method : Kneel down with the knees apart. Slowly lower the body and sit down between the folded legs in such a way that the buttocks touch the ground. Slowly widen the gap between the knees till they come in a straight line.
Keep the toes close to each other. Lean a little forward and place both the palms near the thighs, fingers turned towards the thighs. Keep the spine erect, fix your gaze straight and breath normally. Stay so for as long as you can and revert back to original position by releasing the hands first and then drawing in the folded legs together. Relax and repeat again.
During the initial days of practice, difficulty may be experienced in spreading the legs and it may not come in straight line. The groins may ache if you force it. Gradually, the gap can be decreased without any discomfort.
Benefits : This is a unique exercises for women, teenage girls as well as women of other ages. All uttering disorders respond well to this exercise. The so-called premenstrual syndrome, like depression, frustration and anxiety can be overcome by practising this asana regularly.
It cures impotence in the males. It strengthens the pelvic muscles a nd improves circulation in the region. It helps control bladder and prostate disorders. Spinal nerves get adequate supply of circulation and they become stronger.
It is a good exercise for obesity too.
Note : Maximum benefits from the said and other asanas can be derived only when performed properly without exceeding your physical capacity, keeping in view your state of health. To derive optimum benefits, to cure a particular disease or disorder, precision and correctness with which an asana is performed and whether all the relevant procedures have been complied with, are the factors which can ensure utility of an asana.
To start with, proper guidance, or how, what and where of each asana intended to be performed should be guided by a yoga teacher and his guidance sought, if and when some problem is encountered. Never exert undue strain on your body because all asanas cannot be performed by all persons and also all asanas are not required to be done by all. Books on yoga, however precise and meticulous they may be, will only give you an initial motivation in the form of a launching pad only. Without a guru, knowledge gained remains half-baked, hence do not forget what your are expected to do and what not.
