Tolangulasana - Weighing Scale Pose

"Tolangul" means 'weighing balance' in Sanskrit. In this pose the body posture is balanced on your waist and resembles a weighing scale..

Sequence:

1. Sit erect on the floor and assume Padmasana.
2. Take your arms back and rest the elbows on the ground.
3. Taking support of the elbows lean back gradually, until you are lying on your back.
4. Raise the foot-lock and the buttocks off the ground. Elbows should be touching the ground.
5. Raise your head, neck and back.
6. Balance the body at the waist with your fists or palms.
7. Remain in this posture for as long as you can.
8. To return to the starting posture, bring your head and neck back to the ground taking the support of the elbows.
9. Remove the fists from the waist and return to Padmasana.

Caution:

• If you have pain in the neck or back, do not practice this pose.

Benefits:

• This pose improves digestion and can cure flatulence.
• The spinal column becomes flexible and toned.
• Diabetes and piles patients can get relief with this yoga pose.
• Blood circulation improves.
• The biceps and back muscles strengthen and get toned.

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Sarvangasana - All-Parts Pose

"Sarva" means 'all' and "Anga" means 'part' in Sanskrit. This pose exercises the entire body, hence the name.

Sequence:

1. Lie down on the floor on your back, legs together and arms on the sides.
2. Turn the palms down.
3. Relax your body and continue normal breathing.
4. Press your palms and elbows on the floor and raise your legs up making an angle of 90 degrees with the floor.
5. Inhale as you raise your legs.
6. Exhale and while exhaling move your legs towards your head and push your hips and lower back so that they are raised above the ground.
7. Place your palms on the hips and push your trunk and legs up.
8. Move your palms higher up the trunk and keep raising your legs and hips upwards, till the whole trunk is above the ground.
9. Bring the legs back to a vertical position.
10. Support your body with the palms placed on the ribs and elbows and forearm resting on the ground.
11. Sliding the palms higher on the trunk push the hip and back further up so that they are aligned with the legs.
12. At this point, only the head, neck and shoulders should be on the floor.
13. Push your face down and chest up to form a chin lock.
14. Balance your body in this position.
15. Fix your gaze on the big toes of your feet.
16. Inhale and exhale rhythmically and remain in this posture for as long as you can.
17. Slowly return to the starting position in the reverse order.
18. Inhale deeply and exhale slowly a few times.
19. Continue breathing normally.
20. Relax your body by performing Savasana.

Caution:

• People suffering from high blood pressure or cardiovascular diseases should not perform this yoga pose.
• Menstruating women should never practice Sarvangasana.
• If you feel dizzy while performing the pose, stop and return to starting posture.
• Children below the age of puberty should avoid this pose.
• If you suffer from any vision trouble, this yoga pose is not for you.

Benefits:

• This yoga pose delays aging and prevents appearance of wrinkles.
• This asana boosts the functioning of the vocal cords as well as the throat vessels.
• The spinal column becomes suppler and flexible.
• The posture corrects abnormal curvature of the spine.
• Sarvangasana can benefit people suffering from palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy.
• Leprosy can be treated with this pose.
• This yoga pose helps you regulate your body weight.
• Sarvangasana keeps many vital organs of the body healthy and stabilizes the metabolic processes.
• You can get a leaner figure as the pose helps reduce flab from around abdomen, waist and hips.
• Pain of the neck and back is also relieved.
• Hernia, piles and urinary diseases can be cured.
• Liver and kidneys function better.
• Sarvangasana exercises the legs.

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Paschimotanasana - The Posterior Stretch

"Paschim" stands for 'posterior' or 'back' and "Uttan" refers to 'stretched'. In this pose the entire back region of the body gets stretched.

Sequence:

1. Sit in Sukhasana with your legs stretched out together in front.
2. Straighten your neck, head and spine.
3. Make sure legs are not bent at the knees.
4. Place your palms on the corresponding knees.
5. Move your trunk and head forward and then gradually bend them down.
6. Simultaneously, slide your palms along the shin of your legs to reach the toes. Grasp the big toes of the respective feet with the thumb, index and middle finger.
7. Your head should be placed in between the two arms.
8. Pull your toes and bend your head and trunk further downward arching the spine.
9. Inhale deeply and then exhale slowly.
10. Bend your arms and slide your elbows down on either side to rest on the ground. Pull in your stomach.
11. Taking support of the elbows, bend your head further downward to touch the forehead on the knees.
12. Complete exhalation.
13. Hold your breath and remain in this posture for as long as you can.
14. Release the toes and return to the sitting position.
15. Straighten your spine and return to normal breathing.

Caution:

• Never practice the pose on a full tummy.
• Get into the pose and return to the starting posture in a smooth flow without any jerks.
• Pregnant women should not perform Paschimotanasana.
• Hernia and slipped disc patients should avoid this yoga pose.
• While performing this yoga pose keep your body relaxed.

Benefits:

• This yoga pose helps relax the entire body with the stretching of the muscles of neck, chest, shoulders, the spinal column, abdomen, hips, waist, legs and feet.
• It helps overcome menstrual disorders.
• The pose is helpful in slimming down a flabby waist.
• Spinal column gets supple and flexible.
• It activates your pancreas; hence diabetic patients should perform this asana.
• With the pressing of the abdomen the inner organs attain strength.
• Paschimotanasana relieves rheumatism especially in the muscular portion of the back.
• Deformities of the spine are treated and thus the pose helps in correcting your posture.
• Regular practice of Paschimotanasana can help get rid of fat around abdomen, hips, backside and thighs.
• A protruding belly can be treated with this yoga pose.
• Paschimotanasana cures seminal weakness and impotency.
• Paschimotanasana improves the peristaltic action of the bowels curing constipation and other digestive disorders.
• Lung capacity is expanded due to stretching of the rib cage.
• Problems related to intestines and piles can be checked with the posture.
• Elasticity of arms, elbows, shoulders, legs, knees, ankles and hip joints improves.

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Moola Bandha - Anal Lock

 

"Moola" means 'root' or 'source' in Sanskrit. The other meaning of moola is also 'anal'. In this yoga bandha anal lock is performed.

Sequence:

1. Sit down on the floor.
2. Come into Siddhasana.
3. Your left heel should press against the perineum.
4. Look in front.
5. Exhale slowly.
6. Contract your abdomen to lock the anal opening.
7. Immediately contract the external and the internal sphincter muscles strongly.
8. Simultaneously draw the sphincter muscles up.
9. Intensify the contraction process.
10. Hold the contraction for 10 seconds.
11. Slowly exhale and relax the sphincter muscles.
12. You can start with five rounds and then increase by one per week to raise the turns to 10 times.

Benefits:

• Urogenital disorders get cured with this bandha.
• This yoga bandha is beneficial for piles, fistula and prostatic hypertrophy patients.
• The pelvis and organs of this region can benefit from Moola bandha.
• Blood supply to the pelvic region gets augmented.
• Rectal prolapse is prevented.

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