Vajrasana - Adamant Pose

In Sanskrit, "Vajra" means 'adamant' or 'firmness'. This pose gives firmness and stability to the body.

Sequence:

1. Lie down on the mat on your back with the legs straightened out and hands on the sides.
2. Bend your legs at the knee and rest your feet on the mat.
3. Bring your feet closer to the buttocks.
4. Press your palms and feet firmly.
5. Lift your hips off the mat and push it towards the ceiling.
6. Keep your knees and feet in one straight line.
7. Clasp your hands below your pelvis.
8. Extend your arms.
9. Raise your hips further up so that your thighs are parallel to the floor.
10. Lift your chin.
11. Open up your shoulders and lift your chest up, resting on the shoulder blades.
12. Press the sternum towards the chin.
13. Hold this pose for 10-15 seconds.
14. Exhale and return to the original position rolling the spine slowly.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• This yoga posture alleviates stress and mild depression.
• Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.
• The neck, chin and spine are stretched.
• Regular practice of this pose improves digestion.
• The yoga pose can relieve headache, insomnia and fatigue.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

Read More

Surya Namaskar -Sun Salutation

Click on the image to Enlarge

"Surya" refers to 'sun' and "Namaskar" means 'salutation' in Sanskrit. Surya Namaskara involves series of 12 yoga postures which are done in one long continual process.

Sequence:

1. Stand erect in Tadasana with your legs close together and palms joined together in front of your chest.
2. Exhale completely.
3. Inhale and raise your hands above your head and bend backwards.
4. Exhale and bend forward.
5. Inhale and extend your right leg behind as far as possible supporting yourself on the hands and left leg.
6. Keep the right leg straight and look in front.
7. Exhale and take your left leg behind and place it in alignment with the right leg.
8. Your body should be resting on your hands and feet. Keep your body straight and firm.
9. Exhale and lower your body to touch the floor.
10. Inhale and raise your head and trunk with a slight back arch.
11. Exhale and now raise your body up, keeping the palms and feet still on the ground to form an inverted 'V'.
12. Keep your head hanging in between your hands. Look at your navel.
13. Inhale and bring your right leg forward and look up.
14. Keep the left leg extended backwards.
15. Exhale and bring the left leg forward and keep bending down from your waist.
16. Inhale and raise your trunk.
17. Stretch your arms overhead with palms joined.
18. Exhale and bring your arms down to the sides slowly.
19. This completes one round of Surya Namaskar.

Caution:

• Expectant mothers should not perform this yoga pose.
• It is advised not to practice Surya Namaskar if you are menstruation.
• Do not practice this yoga pose if you suffer from back aches.
• Hernia and high blood pressure patients should never practice Surya Namaskar.

Benefits:

• The nervous system gets toned.
• Surya Namaskar enhances memory.
• Hair related problems like dandruff, hair fall, premature graying can all be treated with this pose.
• Blood circulation to all parts of the body improves.
• Surya Namaskar helps in reducing abdominal flab.
• Your spine gets stretched and becomes supple.
• It restores a young glow to your face and helps get rid of signs of aging.
• Insomnia can be overcome with this yoga pose.
• Surya Namaskar revitalizes you and makes you stronger.
• It stimulates the peristalsis and thereby helps in regulating bowel functioning.

Read More

Setu Bandha Sarvangasana- Bridge Pose

"Setu" means 'bridge' and "bandha" means 'locked' in Sanskrit. In this pose, the final posture of the practitioner resembles a bridge.

Sequence:

1. Lie down on the mat on your back with the legs straightened out and hands on the sides.
2. Bend your legs at the knee and rest your feet on the mat.
3. Bring your feet closer to the buttocks.
4. Press your palms and feet firmly.
5. Lift your hips off the mat and push it towards the ceiling.
6. Keep your knees and feet in one straight line.
7. Clasp your hands below your pelvis.
8. Extend your arms.
9. Raise your hips further up so that your thighs are parallel to the floor.
10. Lift your chin.
11. Open up your shoulders and lift your chest up, resting on the shoulder blades.
12. Press the sternum towards the chin.
13. Hold this pose for 10-15 seconds.
14. Exhale and return to the original position rolling the spine slowly.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• This yoga posture alleviates stress and mild depression.
• Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.
• The neck, chin and spine are stretched.
• Regular practice of this pose improves digestion.
• The yoga pose can relieve headache, insomnia and fatigue.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

Read More

Savasana - The Corpse Pose

"Sava" means 'corpse' in Sanskrit. In this asana the whole body is relaxed by remaining motionless just like a dead body.

Sequence:

1. Find a calm and serene place.
2. Dress comfortably.
3. Spread out a mat and lie down on it on your back.
4. Stretch out your legs and keep it adequately apart.
5. Put your hands about a foot away from the body on either side.
6. Keep the knees flexed.
7. Keep the palms upturned and relax your fingers.
8. Drop your chin and sag your lower jaw.
9. Relax your mouth and let the teeth be apart.
10. Close your eyes gently.
11. Continue normal breathing without regulating its rhythm.
12. Continue lying on the floor in this state like a corpse.
13. Free your mind of all thoughts and worries.
14. Relax your entire body and mind.
15. Starting from the head, picture each part of the body and relax it by letting go.
16. Concentrate on your breathing and forget about other parts of your body.
17. The total relaxation phase is that moment from where you'll realize nothing, feel nothing, hear nothing, sense nothing and your mind will be in a blank state.
18. Regain alertness and take a few deep breaths.
19. Join your legs slowly and bring the arms closer to the sides of the body.
20. Open your eyes and get up slowly by first stretching the hands and legs.
21. Sit up and then stand.

Caution:

• Always practice in a calm dark place.
• Do not move any part of your body unless needed for relaxation.
• Do not yawn at any point of time while practicing the pose.

Benefits:

• This is the best asana to attain relaxation of mind and body.
• The pose can serve as a stress buster.
• It helps improve your work efficiency.
• It rejuvenates your body.
• Regular practice of Savasana helps overcome insomnia.
• The physical and mental stress and strain during a hectic day can be suitably addressed through a few minutes practice of Savasana.
• Savasana helps overcome fatigue.
• Savasana alleviates headache, angina pectoris and dyspepsia.
• Different pains and aches are effectively healed.
• Spinal abnormalities are rectified.

Read More