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SHANTHI ASANA (Supine ralaxation pose)

Posted by srilavanya Saturday, May 22, 2010 0 comments

SHANTHI ASANA (Supine Relaxation pose):

  1. Lie supine on the ground with hands and feet apart. Slightly stretch the body and allow the whole body to relax completely with eyes gently closed. Become aware of different parts of the body staring from toes to head.
  2. Feel the spread of relaxation in all parts of the body progressively.
  1. With regular and long practice, the (relaxation) will become deeper and deeper, then you will feel very natural spontaneous and also happy to relax in shantiasana. In this asana the whole body gets relaxed to the extent that even one forgets the body itself. The mind also experiences an attentive rest. Hence it is good for both physical and mental relaxation.
  1. Slowly inhale and your abdomen should bulge and slowly exhale your abdomen should sink inside.
  1. This practice will make you more aware and relaxed.
  1. Continue for at least 10 breathing and this can also be extended up to 10 minutes.

MAKARASANA

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MAKARASANA :( prone relaxation poses)

Lie down on the abdomen with feet wide apart, heels touching the ground and turned in ward so as to face each other.

  1. Bend both the elbows and place the right palm on the left shoulder and the left palm on the right shoulder.
  2. Rest the chin at the point where the forearms cross each other.
  3. Gently close the eyes.
Makarasana means Crocodile Pose; hence, it assumes the shape of a Crocodile. This simple & beautiful asana is a boon for those with conditions like neck pain, spondylosis, lower back pain, knee pain, sciatica, & the pain due to displacement of the spinal disc. One should practice this Asana for a longer duration as it encourages the vertebral column to resume its normal shape & releases compression of the spinal nerves. In this Asana, it is essential that the belly, chest & thighs continue touching the ground fully so that the stomach & the intestines are stimulated. It is useful for digestion, acidity & respiratory problems like asthma. By regular practice of this Asana, a subtle power develops in the body, which brings balance, stability & mind becomes calm and composed. There are various methods of performing this Asana.

Technique 1:

Lie face down on the abdomen on the mat with legs apart about 2 to 2 ½ feet, toes out to the sides, heels are in facing towards each other. Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder), head and face tilted one side. Abdomen and chest supposed to rest on the ground .Take your mind towards the breath. Breathe in as slow as possible; breathe out as slow as possible. With each inhalation, expand the abdomen & touch it to the ground & with each exhalation relax the abdomen. Remain in this position for 5-10 breaths or as long as you wish. It is a complete relaxation posture .

Technique 2 :

In the second mode of Makarasana, keep both the legs straight & slightly apart, raise the head up & rest the chin on the palms of the hands with the elbows on the floor. If you want to cure upper neck stiffness, move the elbows forward & keep them apart. In this position, the pressure increases on the neck. For the lower back problem, bring the elbows together & closer to the body; the pressure thus moves towards the lower back. For both upper & lower back, adjust your elbows to the position where you can feel the pressure on the neck as well as on the lower back. Do each position with natural breathing. Remain in each position as long as you wish. You could do it with closed eyes, open eyes, while watching TV or talking to someone. With eyes closed, it is a good posture to be in while you introspect.

Technique 3 :

In the third mode, come into the second position. Now from
behind, bend alternate knee towards the hips with natural breathing for some time or as long as you wish. Then do the same with both the legs by bringing the feet together as long as you wish before getting up slowly.



RELAXATION POSES:


1 SITHALI DANDASANA

2 MAKARASANA

3 SHANTHI ASANA


  1. SITHALI DANDASANA (Sitting Relaxation pose) :
  1. Sit with legs stretched apart and relax.
  2. Slightly incline the trunk backwards, supporting the body by placing the hands behind.
  3. Fingers should point backwards.
  4. Let the head be held freely behind or rest evenly on either side of the shoulder.
  5. Gently close the eyes.


SIDDHASANA

(Asana for prefect Accomplishment):

  1. Sit in Dan asana.
  2. Bend the lift leg, hold the left heel and place it near the perineum. The sole of the left foot should be placed against the right thigh.
  3. Bend the right leg and place the right foot on the left ankle. The heel of the right foot should be placed near pubic bone.
  4. Place the right sole and toes between the thigh and the calf.
  5. Keep the hands over the thighs on knees.
  6. Maintain for a minute and release the legs slowly.
  7. Do it on the other side.

BENEFITS:

In automatically activates the sexual glands and redirects sexual nervous impulses back up the spinal cord to the brain. It gives the practitioner certain control over the sexual functions, which they can use both to maintain brahmacharya and redirect the sexual energy upwards for spiritual purposes or to gain greater control over the sensory and sexual functions. It also controls the female reproductive system.

PADMASANA

Posted by srilavanya Friday, May 21, 2010 0 comments

PADMASANA (Lotus pose):

  1. Sit in Dan asana.
  2. Draw the right leg along the ground and bend the knee.
  3. Place the right foot on the left thigh near the left groin.
  4. In the same way bring the left foot on the right thing near the right groin.
  5. The soles of both the feet are turned upwards with the heels almost meeting each other in front of the pelvic bones.
  6. Sit erect with hands on things.
  7. Maintain the posture for a minute and then release the legs and do it on the opposite legs.

BENEFITS:

It makes the mind steady; it also helps to improve your concentration power and also enhances the power of decision-making. It massages the nerves and also improves the blood circulation in abdomen and pelvic regions.

It is a good pose for pranayama and meditation.


MEDITATIVE ASANAS

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MEDITATIVE ASANAS:

The ‘three’ asanas suited for meditation is:
1.
VAJRASANA
2. PADMASANA
3.
SIDDHASANA
1.
VAJRASANA (Diamond pose):
1.
Sit in Dan asana.
2. Fold the right leg and bring the right heel under the right buttock.
3. Sit on the right heel, fold the left leg and bring the left heels under the left buttock.
4.
Sit erect comfortably with the buttock resting on both the heels and palms resting on the things.
5. Maintain the pose for one minute in normal breathing .
6. Then slowly release the legs.

BENEFITS:

It strengthens the pelvic muscles; these poses will prevent the sagging of muscles, which lead to hernia. It also helps women during childbirth. It strengthens abdominal muscles and improves digestion; it also cures knee pain and rheumatism.

NECK LOOSENING

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NECK LOOSENING:
Sit in Dan asana. Then go to Vajrasana. Keep the hands over the knees.

FIRST STAGE:
Inhale bend the neck backward and exhale slowly bend forward your neck and lock the chin to chest. Continue for 9 rounds.

SECOND STAGE:
Exhales bend the head to the left and inhales bring back the head to the center. Exhales bend the head to the right and inhales bring back the head to center. Continue for 9 rounds.

THIRD STAGE:
Exhale turn the head to right and inhale turn back the head to the center. Exhales turn the head to left and inhale to the center.

FOUTH STAGE:
In normal breathing slowly rotate the head to the right to the left nine rounds and then to the left to the right for 9 rounds.

BENEFITS:

It helps to relieve the neck pain, migraine and headache

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