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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Jalandhara Bandha - Chin Lock

"Jala" means 'net' and "Dhar" means 'to hold'. In this bandha the network of energy channels or nadis of the body is locked. This bandha is also known as chin lock.

Sequence:

1. Sit down on the floor.
2. Assume Padmasana, keeping your head and neck erect.
3. Keep your palms on the corresponding knees facing outwards.
4. Exhale completely.
5. Take a long and deep breath, raising your chest as you breathe in.
6. Hold your breath for about 10 seconds.
7. Raise your chin to the maximum limit without tilting your head.
8. Slowly bend forward and push your neck and head towards the chest.
9. Contract your throat and neck muscles simultaneously.
10. Lower your chin slowly and place it on the jugular notch.
11. Press your chin firmly down.
12. Keeping your back up and straight, continue to contract the neck and throat muscles.
13. Concentrate your gaze on the tip of your nose.
14. Continue holding your breath with the chin lock as long as you comfortably can.
15. Raise your chin first and then your neck and head and then return to erect sitting posture.

Caution:

• Patients suffering from pressure problems should not perform this bandha.
• If you have breathing problems, do not do Jalandhara bandha.

Benefits:

• The bandha is beneficial to thyroid and parathyroid glands.
• Regular practice of the bandha can get rid of a double chin.
• Blood circulation in the throat and adjacent region is increased.
• People with throat problems can apply this bandha for treatment.
• Spinal nerve centers are stimulated.

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Bhramari Breathing

"Bhramar" means 'bee' in Sanskrit. In this pranayama a humming sound is produced while breathing just like a bee.

Sequence:

1. Sit comfortably in Padmasana.
2. Place your right hand on your nose.
3. Keep the right thumb near the right nostril.
4. Do not close the right nostril.
5. Take a long and deep breath through both nostril.
6. Close your right nostril by pressing the right thumb.
7. Hold your breath for sometime.
8. While exhaling, hold your larynx with your right hand to produce a humming sound.

Benefits:

• It clears the throat and helps develop a melodious voice.
• Pregnant women can perform Bhramari to prepare for labor.
• Hypertension and depression can be overcome with regular performance of this pranayama.

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Anuloma Viloma

In this pranayama, you breathe in and out through alternate nostrils. Hence the name.

Sequence:

1. Place your right hand on your nose to close the nostrils.
2. Fold in your index and middle fingers.
3. Place your ring and little finger on the left nostril.
4. Close the right nostril with your thumb.
5. Lift the fingers on the left nostril and breathe through it., retain your breath.
6. The right nostril should remain closed.
7. Close both the nostrils and hold your breath.
8. Open the right nostril and breathe out keeping the left nostril closed.
9. Breathe in through the right nostril keeping the left closed.
10. Hold your breath keeping both nostrils closed.
11. Exhale through your left nostril.
12. The right nostril should remain closed.
13. In the above steps, count to 2 while inhaling, 4 while holding the breath and 8 while exhaling.
14. Repeat the above eight times.
15. You can build up to 16 times at one go.

Benefits:

• This pranayama helps achieve a melodious voice.
• Anuloma Viloma restores normal breathing.
• It is beneficial for relaxation of mind and body.

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