Yoga Postures
Asanas have been evolved over the centuries so as to exercise every muscle, nerve and gland in the body. They secure a fine physique, which is strong and elastic without being muscle bound and they keep the body free from disease. They reduce fatigue and soothe the nerves. However their real importance lies in the way they train and discipline the mind.
What is Proper Exercise?
There are numerous modern physical culture systems designed to develop the muscles through mechanical movements and exercises. As Yoga regards the body as a vehicle for the soul, Yogic physical exercises are designed to develop not only the body. They also broaden the mental faculties and the spiritual capacities.
The Yogic physical exercises are called Asanas, a term which means steady pose. This is because the Yoga Asana (or posture) is meant to be held for some time. However this is quite an advanced practice. Initially, our concern is simply to increase body flexibility.
The body is as young as it is flexible. Yoga exercises focus on the health of the spine, its strength and flexibility. The spinal column houses the all-important nervous system, the telegraphic system of the body. By maintaining the spine's flexibility and strength through exercise, circulation is increased and the nerves are ensured their supply of nutrients and oxygen.
The Asanas also affect the internal organs and the endocrine system (glands and hormones).
Traditionally, Yogis practice Surya Namaskar, the sun salutation, before the Asanas.
On days when you think you have no time for yoga, try and do at least four rounds of the Sun Salutation. You'll feel the difference!
The Sun Salutation is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. Practiced daily it will bring great flexibility to your spine and joints and trim your waist. It limbers up the whole body in preparation for the Asanas (postures).
One round of Sun Salutation consists of two sequences, the first leading with the right foot in positions 4 and 9, the second leading with the left. Keep your hands in one place from positions 3 to 10 and try to co-ordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds.
Sun Salutation (1-12)
- Stand erect with feet together and hands in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale.
- Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
- Exhaling, fold forward, and press your palms down, fingertips in line with toes - bend your knees if necessary.
- Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.
- Retaining the breath, bring the other leg back and support your weight on hands and toes.
- Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.
- Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.
- Exhaling, curl your toes under, raise your hips and pivot into an inverted "V"shape. Try to push your heels and head down and keep your shoulders back.
- Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up, as in position 4.
- Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.
- Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.
- Exhaling, gently come back to an upright position and bring your arms down by your sides.
Although there are many Asanas (8,400,000 according to the scriptures) the practice of the 12 basic postures brings out the essence and all major benefits of this wonderful system.
These 12 Basic Postures are:
- Headstand (Sirshasana)
- Shoulderstand (Sarvangasana)
- Plough (Halasana)
- Fish (Matsyasana)
- Forward bend (Paschimothanasana)
- Cobra (Bhujangasana)
- Locust (Shalabhasana)
- Bow (Dhanurasana)
- Spinal twist (Ardha Matsyendrasana)
- Crow pose (Kakasana) or Peacock pose (Mayurasana)
- Standing forward bend (Pada Hasthasana)
- Triangle (Trikonasana)
At the end of the session one must do a deeper, final relaxation.
HEADSTAND - SIRSHASANA
King of asanas, the headstand or sirshasana is one of the most powerfully beneficial postures for both body and mind. By reversing the normal effects of gravity, it rests the heart, aids the circulation, and relieves pressure on the lower back. Practiced regularly, it will help prevent back problems and improve memory, concentration, and the sensory faculties. Inverting the body also makes you breathe deeply, bringing a fresh supply of oxygen-rich blood to the brain - any slight breathing difficulty you experience at first will quickly pass. Mastering the headstand requires no great strength. It is largely a matter of conquering your fears and believing you can do it. The key to balance is the tripod formed by elbows and hands - make sure your elbows don't shift out of position.
Definition: An asana in which you balance on your elbows, arms, and head.
Known as the "King of Asanas" because of its many benefits, the Headstand is the first of the 12 asanas and is considered by many to be a panacea for countless human ills. Sitting and standing for most of the day causes your circulation to become sluggish, so your heart has to work harder to pump sufficient blood to the upper parts of your body. Normally, your heart works against gravity; inverting your entire body lessens the strain on your heart, and allows a plentiful supply of oxygen-rich blood to reach your head and brain. This pose is not an advanced asana; even so, to begin with you may wish just to undertake the child's Pose and the Dolphin, progressing to the full Headstand later.
Objective: To relax and invigorate your entire body.
The Child's Pose
This is another relaxation pose, and is practiced before the Headstand and some other asanas. Sit on your heels, then bring your forehead forward to rest on the ground. While in this pose, relax in order to prepare yourself mentally for the Headstand.
The Dolphin
The Dolphin strengthens your upper body in preparation for the Headstand. Sit on your heels. Lay your elbows on the ground, level with your shoulders. Straighten your knees and stand on your toes. Rock your body back and forth. Do 4 rounds of 10 rocks, relaxing in between.
The Headstand
Step 1 - Arms & Hands
Sit up on your heels, then catch hold of both your elbows with the opposite hands. Lean forward and lay your forearms on the ground, directly beneath your shoulders. Let go of your elbows, and clasp your hands together.
Step 2 - Head Down
With your arms in the tripod position, lower your head so that the top of your skull touches the ground and the back of it is cradled in your hands. Do not make any abrupt movements. Take the next steps slowly.
Step 3 - On Your Toes
From the crouched position with your head resting in your hands, straighten your knees and push your hips up above your head. Then, keeping your legs straight, stretch up high on your toes.
Step 4 - Half Headstand
Now bend your knees, bringing them to your chest. Arch your back slightly, as you do when standing up; this will enable you to balance your body in this position. Do not proceed unless you can hold this position for at least 30 seconds without feeling any discomfort.
Step 5 - Knees Up
With your knees still bent, start to straighten your hips. Slowly and carefully, raise your knees until they are pointing straight up toward the ceiling.
Step 6 - All the Way
Straighten you knees and lift your feet up toward the ceiling. Support your weight by bracing your elbows against the ground. At first, hold the Headstand for 30 seconds; as you become more skilled at adopting this pose, gradually increase the time to 3 minutes. Always come down before you start to feel tired. Leave the pose slowly and under control. Head in Hands: Rest the back of your head against your hands. Relax, breathing through your nose.
Coming out
You should leave this Asana as carefully as you entered it. Do not move jerkily or quickly, or you may lose control and fall.
- Bend your knees and lower them.
- Straighten your legs. Bring your feet to the ground, and then lower your knees.
- Lower your body so that your buttocks rest on your heels as in the Child's Pose.
- Finally, relax your hands and return to the full Child's Pose.
- Do not lift your head up straight away. Rest for at least a minute.
- Relax in the Corpse before continuing.
SHOULDERSTAND - SARVANGASANA
According to Swami Sivananda, three asanas alone will keep the body in perfect health - the headstand, the shoulderstand and the forward bend. The shoulderstand invigorates and rejuvenates your whole body - the Sanskrit name Sarvangasana means literally "all parts pose". An ideal pick-me up, it gives many of the same benefits as the headstand, with the difference that inverting the body at right angles to the head stretches the neck and upper spine and, most important, stimulates the thyroid and parathyroid glands by pressing your chin into the base of your throat. The pose encourages deep abdominal breathing because it limits use of the top of your lungs. Initially this may feel a little constricting, but you will soon adapt as you relax into the pose. Come out slowly vertebra-by-vertebra.
Definition: An inverted pose, with your body resting on your shoulders.
Sarvangasana, the Sanskrit name for the Shoulderstand, comes from the word "sarva", meaning whole. This Asana strengthens your entire body; it gives many of the benefits of the Headstand, but here the circulation is directed to your thyroid gland instead of the head.
Objective: To stretch your cervical and thoracic regions.
Step 1 - Legs in the air
Before beginning the Shoulderstand, make sure that there is enough room behind you. You must be able to stretch your arms out behind your head and have at least 30 cm (1 ft) between your fingertips and any obstructions. Lie flat on your back, with your feet together. Inhale while bringing your legs up to a right angle.
Step 2 - Moving Up
Tuck your hands under your buttocks, with your fingers pointing toward your spine. Then, as you exhale, gently raise your body by letting your hands walk down your back and push you into position.
Step 3 - In Balance
Continue to move your hands up your back until you rest on your shoulders. Breathe normally, and keep your legs straight. Hold for 30 seconds; as the pose becomes easier, increase the time to 3 minutes. To come down, drop your feet halfway to the floor behind your head. Put your hands on the floor. Unroll your body vertebra by vertebra to the floor. Hand position: Put your hands on the small of your back, with your fingers toward your spine.
Variation
Inhale with your hands on your back. Exhale and bring one foot to the floor behind your head. Inhale. Raise your leg. Swap sides.
PLOUGH - HALASANA
The plough or Halasana completes the movement of the shoulderstand, bringing the feet and the hands down to the floor to mould the body into the shape of a primitive plough. The pose shares many of the shoulderstand's effects : it gives flexibility to the spine and neck, nourishes the spinal nerves, and strengthens the back, shoulder, and arm muscles while releasing tension. By compressing the abdomen, it also massages the internal organs. When you perform the plough, be sure to keep your spine stretched up and your knees straight. Your feet may not reach the floor to begin with, but as your spine becomes more supple, the weight of your legs will gradually pull them down. Advanced students can go straight into the pose from the shoulderstand rollout to come out of the plough.
Step 1 - Legs Over
In the Plough, your body is bent forward; this stretches your entire spine, particularly your cervical vertebrae and shoulders. Come up into a Shoulderstand, and inhale deeply. Exhale while lowering your feet to the floor behind your head.
Step 2 - Legs Down
Rest your toes on the floor, then lay your arms down flat. Hold for 30 seconds at first, but aim to build up to 2 minutes. If you cannot lower your feet all the way, keep your hands on your back for support. To come out, lift your feet off the floor, and slowly roll down. Relax in the Corpse.
Plough Variation
You may try this variation if you are supple enough. Once in the Plough, lower your knees to the floor by your ears. Hook your arms over your legs. To come out, straighten your knees, then roll down as described above.
Objective: To stretch your cervical and thoracic regions.
FISH – MATSYASANA
Matsya, the fish, was one of the incarnations of the hindu god Vishnu who assumes this form to save the world from the flood. The fish pose, Matsyasana, is the counter pose to the Shoulderstand and must always be practiced after it. Having stretched the neck and upper spine in the Shoulderstand, Plough and Bridge you now compress them as you arch back, relieving stiffness in your neck and shoulders. Holding the pose exercises the chest, tones the nerves of the neck and back, and ensures that the thyroid and parathyroid glands obtain maximum benefit from the Shoulderstand. It also expands the ribcage fully and so helps deep breathing and increases your lung capacity. You should remain in the pose for at least half the amount of time that you spent in the Shoulderstand in order to balance the stretch.
Definition: Lying on your back and arching your chest
The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of the time that you spent in the Shoulderstand, in order to balance the stretching effects on your spine and muscles.
Objective: To ease tension and improve spinal flexibility.
Step 1 - On your back
Assume the Corpse Pose and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay your palms on the floor, then tuck your hands in underneath your buttocks. Starting Pose: Prepare yourself for this asana by relaxing in the Corpse Pose for as long as you need.
Step 2 - Head Back
Having arched your spine, tilt your head so that your crown rests on the ground. Hold for 30 seconds. To come out of the Fish, slide your head back and then lower your chest. To finish, relax by lying in the Corpse. Chest Lift: Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.
Fish Variations
Try this variation if you are flexible enough. In the Easy Pose, clasp your toes. Lie back, arch up, and rest your buttocks on your heels. Lay the top of your head on the floor.
FORWARD BEND – PASCHIMOTHANASANA
The Forward Bend or paschimothanasana looks deceptively simple. But it is in fact a very important and demanding pose. The Sanskrit word "Paschima" means "the west", referring to the back of the body, which is literally stretched from the heels to the top of the spine. Practicing this asana invigorates the internal organs, reduces fat, and stimulates the entire nervous system. Before holding the pose, loosen the body up by inhaling and coming back out of the position, then exhaling and going into it again, three times. Don't try to bring your head to your knees as this will curve the spine. Instead, aim to bring the torso as far forward as possible, while keeping knees and spine straight.
Definition: Stretching your spine forward
The Forward Bend looks, and is, simple - provided you relax into the position, rather than forcing yourself into it. The pose is one of the most powerful and important Asanas, helping to ease the spinal compression caused by standing upright. Its practice contributes greatly toward keeping your back supple, your joints mobile, your nervous system invigorated, and your internal organs toned.
Objective: To stretch the back of your body
Starting
Inhale, bringing both arms up by your ears. Stretch your spine up. Lean forward from your hips, and try to catch hold of your toes. Keep your spine and legs straight. Exhale into the pose; feel your body stretch. Hold for 30 seconds, then inhale and stretch upward again. Repeat twice. Clasp Position: If you are not able to reach your toes, clasp your ankles, shins, or knees, to hold the position comfortably.
Inclined Plane
The Inclined Plane is the counter pose to the Forward Bend. It complements the forward stretch that your body is given in the previous pose, and increases the strength and flexibility of your arm. In this Asana your hips are pushed upward, and your body is held straight and balanced on your hands and feet.
From the starting position, sitting with the hands flat on the floor behind the hips, with the fingers pointing back, let your head drop back. Next, inhale as you raise your hips. Hold the pose for about 10 seconds. Lower your body, then relax your hands by shaking your wrists.
COBRA - BHUJANGASANA
In Bhujangasan, the head and trunk arch gracefully up, like a cobra with its hood raised. The spine receives a powerful backward stretch, the surrounding musculature is strengthened and the abdominal organs are toned up and massaged. The pose is particularly effective for combating menstrual irregularities and pain and relieving constipation. Perform the asana in stages visualizing the smooth, supple movement of a snake as you slowly stretch your spine up and backward, vertebra by vertebra. Keep your shoulders down, your elbows tucked in to your body, and your face relaxed in the pose. You may find the full cobra difficult to achieve at first, but in time your spine will become supple enough for head and feet to touch.
Definition: Coiling your upper body up and back.
Step 1 - Face Down
Lie on your front. When you are fully relaxed, begin to come into the cobra. Still laying on your front, place your hands flat on the floor so that they are directly underneath your shoulders. Next lift your head up a little and bend your neck, then lower your forehead to the ground.
Step 2 - Roll Up
Inhale, slowly rolling up and back. First bring your forehead up so that your nose rests on the floor, then continue rolling up and back. Move slowly, so that you feel each vertebra arching back.
Step 3 – Hold
Hold the pose for 10 to 60 seconds. Slowly roll down, keeping your head back until last. As you do the cobra, make sure you are not overextending the lower back. No pain should be felt in the lower back. You may want to repeat it two more times.
The Advanced Cobra – Variations
Once you are proficient in the above steps, you can attempt some variations.
- In the cobra, turn your head to look over your right shoulder, trying to see your left heel. Hold for about 10 seconds, then return your head to the center and repeat while looking over the other shoulder
- From the starting position, lift your hands off the ground and roll your body up using only your back muscles
- Always return to a resting position on your abdomen after these poses
- With practice you may be able to attempt the "King cobra" variation in which your feet touch your head
LOCUST - SALABHASANA
Unlike most asanas, the locust or salabhasana requires a sudden movement to get into the pose. Its effects supplement those of the cobra - but where the cobra concentrates on the upper half of the body, the locust works mainly on the lower half, strengthening the abdomen, lower back and legs. Like the other backward bends, it massages the internal organs, ensuring efficient functioning of the digestive system and preventing constipation. To begin with, you may only manage to raise your legs a few inches off the floor - in fact, it is at this stage that the pose most resembles a locust, tail in air. With regular practice you will discover how to contract your lower back muscles to thrust your legs up high, as well as developing the necessary strength. In time your legs will come to extend beyond your head.
Definition: Lying face down with lifted legs.
Step 1 - Face Down
Lie on your front. Rest your chin on the ground, then move it forward as much as you can, so that your throat lies almost flat. Put your arms by your sides, then push your hands under your body, and make them into fists or clasp them together. Bring your elbows as close together as possible.
Step 2 - Half locust
Inhale as you lift one leg. Hold this position for at least 10 seconds, then exhale while lowering your leg and repeat the pose with your other leg. Practice it 3 times on each side. Chin position: The further forward you push your chin, the more your spine can stretch and the more you will gain from this asana.
Step 3 - Full Locust
Lie with your chin out, as in the Half Locust, then take 3 deep breaths. On the third, lift both legs off the ground. They may not come up far at first, but with practice you may be able to lift them much higher. Hold for as long as you can, then lower your feet. Repeat twice and then relax.
Up and Up: With practice, you will be able to raise your legs higher. Eventually, you may even be able to lift your body vertically.
The Advanced locust
This more difficult pose must be attempted only by experienced students of yoga. The aim, in the advanced asana, is to raise your feet straight up and then lower them over your head. This backward bend compresses your vertebrae while stretching the front of your body to its greatest extent. The strength and flexibility necessary for this pose will eventually develop with regular practice.
THE BOW - DHANURASANA
The Bow or Dhanurasana raises both halves of the body at once, combining the movements of the cobra and locust, and countering the plough and the forward bend. Like an archer stringing a bow, you use your hands and arms to pull your trunk and legs up together to form a curve. This tones your back muscles and maintains the elasticity of your spine, improving posture and increasing vitality. Balancing the weight of the body on your abdomen also reduces abdominal fat and keeps the digestive and reproductive systems healthy. The rocking bow, in particular, gives your internal organs a powerful massage. Initially, you will find it easier to lift your knees with legs apart; more advanced students should aim to perform the bow with legs together.
Definition: Balancing on your abdomen, in the shape of a bow.
The Bow works all parts of your back simultaneously. In this asana, your head, chest, and legs are lifted, while your body rests on your abdomen. The pose is so named because as you hold it, your body is bent back like a bow and your arms are held straight and taut like a bowstring. Initially, you may wish to attempt only the first 3 steps, moving on to the Rocking Bow when you have become more confident and lithe.
Frontal Corpse
Before and after all asanas you must relax for as long as necessary. The position that you adopt for relaxing between back bends is a variation on the Corpse Pose, in which you lie on your front. Like all Corpse variations, this pose prepares you mentally and physically for performing an asana. Head on hands: Your hands make a pillow on which you can rest your head as you relax in this position. Feet: Position your feet with your big toes together; let your heels and ankles fall gently out to either side.
Step 1 - Catch Hold
To begin, lie on your front with your forehead on the ground. Now bend your knees and catch hold of your ankles. Make sure that you do grasp your ankles rather than the top of your feet or your toes. Keep your feet relaxed.
Step 2 - Lift Up
Inhale, raising your head, chest, and legs. Straighten your knees. Hold for 10 seconds, aiming to increase to 30. Breathe as you hold the pose. Exhale, and lower your body. Repeat 3 times.
Rocking Bow
For this exercise, come into the Bow, arching as high as you can. Keep your head back and gently rock, using your breath to propel your body. Exhale as you rock forward, and inhale as you rock back. Do not forget to relax in the Corpse Pose on your front after you have completed this movement. Grip: Hold your ankles firmly as you rock.
SPINAL TWIST - ARDHA MATSYENDRASANA
The spinal twist, which takes its Sanskrit name from the great yogic sage Matsyendra, is one of the few poses in the basic session that rotate the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves the digestion. The half Spinal twist or Ardha Matsyendrasan, has similar benefits, and prepares the body for the full pose. Keep your spine erect and your shoulders level in the position and breathe steadily, twisting a little more each time you exhale.
Definition: A lateral stretch for your entire spine.
After bending forward and back, your spine requires a lateral twist to retain its mobility. This ability to twist is often the first type of flexibility to be lost. During the Spiral Twists your vertebrae are mobilized; the exercises also allow more nourishment to reach the roots of the spinal nerves and the sympathetic nervous system.
Objective: To maintain sideways mobility in your spine.
Step 1 - Legs Bent
Sit up on your heels. Drop your buttocks to the floor, to the left of your legs.
Step 2 - Leg Position
Bend your right leg. Cross your right foot over your left leg, and place it on the floor by the outside of your left knee. Keeping your arm straight, put your right hand flat on the floor behind your back. Arms: Lay your right hand on the floor. Raise your left arm straight up.
Step 3 - The Twist
Lower your left arm, bringing it outside your bent knee, then grasp your right ankle. Hold for at least 30 seconds. Repeat, twisting the other way.
THE CROW- KAKASANA
This asana strikingly mimics the posture of a cawing crow with the body's weight supported on the elbows and the hands and the head thrust well forward. One of the most valuable balancing poses, the crow or Kakhasana is in fact relatively easy to achieve, though it may look advanced. The secret is to lean far enough forward and to keep your mind from wandering, focusing your attention solely on keeping your balance. Practicing the crow will greatly strengthen your wrists, arms, and shoulders, improve your concentration, and increase your breathing capacity by expanding the chest.
Definition: Balancing in a squatting position.
Besides increasing physical and mental balance, the crow develops mental tranquility and also strengthens your wrists and forearms.
Step 1 - Squat to Start
To prepare yourself for the Crow, squat with your feet and knees wide apart. Position your arms between your knees, with your hands directly under your shoulders, then put your hands flat on the floor in front of you. Hands: Stretch your fingers wide and turn your hands inward slightly
Step 2 - Knees to Arms
Bend your elbows, and turn them outward. Rest your knees against your upper arms. Next, rock forward until you feel your weight on your wrists. Stay in this position if you are unable to proceed further. Weight: This exercise is still useful even if you stop at this point, as your wrists support your weight and your forearm muscles are being stretched.
Step 3 - Raise Your Feet
Slowly raise each foot, then balance on your hands for at least 10 seconds. Aim to increase your time in the pose to 30 seconds; with practice you will be able to hold the position for up to a minute. To come out, lower your feet to the ground, sit up, and shake out your wrists. If you are strong enough, repeat the Crow twice.
Protection - Fear of Falling
If you are worried about falling onto your face, put a cushion in front of you.
THE PEACOCK - MAYURASANA
The Peacock develops more intra-abdominal pressure than any other posture, because the abdomen-pelvic unit is supporting the weight of the body through the elbows and arms. Because of the increased pressure on the abdomen the blood is directed to the digestive organs, invigorating and toning the liver, pancreas, stomach, bowels and spleen. This is a wonderful asana for improving digestion.
Definition: Balancing with your body parallel to the ground.
Steps 1 & 2 - Hands to the Floor
Start in a kneeling position, then move your knees apart. Place your arms between your legs, bringing your elbows in close to your abdomen. Next, lay your hands flat on the floor, with your wrists together and your fingers pointing back toward your legs. Starting Pose: sit on your heels with your knees wide apart.
Steps 3 & 4 - Stretch Out
Keep your hands directly under your abdomen. Put your forehead on the ground. Next, stretch one leg and then the other straight out behind you. Your weight should now be resting on your hands, toes, and forehead. Touching the Ground: at this point you are resting your weight on your hands, toes, and forehead.
Steps 5 & 6 - In the Air
Raise your head, and shift your weight forward. Lift your toes. If you perform the movements slowly, you will raise your legs without effort. Hold for 10 seconds. With practice, you will be able to hold the pose for up 30 seconds. Parallel Body: In the final position, your body is held straight and parallel to the floor.
HANDS TO FEET- PADAHASTASANA
The hands to feet pose or Pada Hastasana gives many of the same benefits as the Forward Bend - trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrings. It also aids the flow of blood to the brain. Once again, as in the forward bend, the purpose of the asana is to bend down as far as you can with your spine and legs straight. Holding your toes and bringing your head in to the shins will follow naturally when your back has become more flexible. Breathe deeply in the position, and let yourself fold a little further down with each exhalation. To pull your chest in closer to your legs, walk your hands back behind you, palms on the floor.
Definition: Bending forward in a standing position.
Standing poses develop strength and flexibility in your legs and hips and equilibrium in your body. The Hands-to-Feet Pose stretches your spine and joints, and increases the blood supply to your brain. The Triangle is the last of the basic Asanas. You must master this pose and its variations before trying the advanced Asanas.
Objective: To make your spine and legs supple and strong.
Forward & Down
This is similar to the Forward Bend, but here gravity helps to stretch your body down. Stand with your feet together. Inhale, while lifting your arms straight above your head. Exhale as you bend forward and down. Breathe normally while you are in the pose. Hold for at least 30 seconds: as you gain experience, increase the time to several minutes.
TRIANGLE - TRIKONASANA
Trikonasana augments the movement of the Half Spinal Twist Yoga Pose and gives an excellent lateral stretch to the spine, toning the spinal nerves and helping the proper functioning of the digestive system. The body becomes lighter and other asanas will be improved. When performing the Triangle Pose, take care that both your knees are straight and that your hips are facing squarely forward, rather than twisted. Bend first to the right, then repeat, bending to the left. Aim for perfect balance and you will gain the control and concentration necessary for more advanced asana.
Definition: A lateral bend resembling a triangle.
Initial Pose
Stand up straight, and place your feet slightly more than shoulder width apart.
To the Side
The Triangle is a lateral stretch for your trunk muscles and spine, and makes your hips, legs, and shoulders more flexible. Stretch your right arm up, then bend to your left, sliding your left hand down your thigh. Do not twist your body. Hold for 30 seconds, working up to 2 minutes with practice. Inhale as you straighten up again. Repeat the pose on the other side.
Body Line
Your body forms a straight line, parallel to the floor, from your waist to your fingertips.
Relaxation - The Corpse Pose
Definition: The Yogic Posture for Deep Relaxation
Starting Pose
- Lying flat on your back, bring the feet at least 1 1/2 feet (50 centimeters) apart, and allow the toes to fall outward to the sides.
- Place the arms at an angle of approximately 45 degrees to the body.
- Relax the hands, allowing the fingers to curl gently.
- Make your breathing very gentle and regular.
The relaxation process
Tense and relax
- Raise the different parts of the body and contract them very hard for 5 to 6 seconds, then release and relax.
- Starting with the legs, do the same for arms, hips, chest and shoulders. Finally contract the facial muscles as well.
Autosuggestion
- Beginning with the toes, feel as though a wave of relaxation is slowly moving up through the entire body.
- Mentally relax each toe, and then move on to the feet. Relax them completely.
- Feel the relaxation moving up the legs, relaxing the calves, the knees, and the thighs.
- Feel the relaxation coming up into the hips and the abdominal region.
- Relax all the internal organs.
- Relax the buttocks and feel the tension slowly releasing from each part of the back.
- Allow the floor to hold you up and, as the body relaxes, feel as though you are sinking down into it.
- Feel the relaxation coming into the chest, breathing very slowly and gently.
- Bring your attention to the fingers, relaxing each one in turn.
- Then relax the hands. Feel the relaxation moving up the arms, relaxing the wrists, forearms, and then the upper arms.
- Allow the shoulders to relax.
- Feel the wave of relaxation moving up the neck into the head.
- Relax the face and head. Begin with the jaw and let the mouth hang open slightly.
- Relax the tongue and the muscles at the back of the throat.
- Relax the chin and the cheeks, then the eyes and eyebrows, the forehead, and the scalp.
- Finally, relax the brain. All cares and worries are gone.
- Allow the mind and body to remain in this state of relaxation for at least 5 minutes more.
Discipline - Patience - Consistency - Gentleness – Compassion