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Natarajasana
Pronunciation: not-ah-raj-AWS-anna
Definition:
Definition:
Nata means actor or dancer and raja is king. Also called the
Cosmic Dancer, Nataraja is another name for Shiva. Natarajasana
is depicted in Indian iconography as a graceful figure with one
leg lifted in dance, surrounded by a circle of flames. His
dance symbolizes cosmic energy in its "five actions:" creation,
maintenance, and destruction or re-absorption of the world,
concealment of authentic being, and grace. Nataraja, or Shiva
as the Cosmic Dancer, destroys and recreates the universe with
each step. The Cosmic Dancer symbolizes the constant flow of
energy and matter. It represents the destruction of the old
self in preparation for the creation of a new one.Natarajasana
is a balancing back bend which cultivates openheartedness and
helps you uncover your inner radiance. As you stretch your
whole body, you develop balance.
Technique:
Technique:
Start in the mountain posture (Tadasana). Feel rooted in your
left foot spreading your toes and keeping your weight equally
distributed throughout the foot as you bend the right knee
conveying all weight onto your left foot. Use your quadriceps
muscle in your upper left leg to keep your left kneecap raised
throughout the pose. Lift your right heel toward your right
buttock as you bend the knee. Turn the right hand palm out with
the thumb pointing to the behind you. Gaze at a point on the
floor for balance. As you slowly inhale, grasp the right foot
up and hold onto the foot or ankle with the right hand. To
protect your lower back, try to lift your pubis toward your
navel, and at the same time, extend your tailbone toward the
floor. Square your hips to the front and slowly bend forward
from the top of the left leg.You lift your right foot up, away
from the floor, and back, away from your torso. Extend the
right thigh behind you aligning it parallel to the floor.
Stretch your left arm forward, in front of your torso, parallel
to the floor with your fingers pointed forward and your palm
facing down. As you do this, look straight ahead gazing at a
steady point. The left thigh should be parallel to the floor
with the left shin perpendicular to itThe action is having the
left arm and leg up so that they form a bow behind the back.
Play with the tension. As you extend your leg higher, Your body
opens in the backbend and your chest may go toward the floor as
part of the opening. Keep it aligned and graceful and hold for
some long relaxed breaths. Release the pose, and repeat on the
other side.
Beginner’s Tips:
Do the pose in stages and go further as you feel steady, moving
onto the next step.Keep the foot that is being lifted flexed so
you won’t have cramping in the back of the thigh. If you cannot
easily reach your foot, simply use a belt or strap to hold it.
If your balance is unsteady, try the pose facing the wall,
standing a foot to a foot and a half away from it. Use your
forward hand to touch the wall and assist your balance a bit.
Don’t depend on the hand against the wall but gently touch it
to provide another subtle anchor for your body.
Variation:
Some do the pose with the back extended leg virtually straight
and held at the knee by the hand instead of at the foot.
Another version, which is much harder. is to reach the arms
upward by the ears with the elbows bent and grasp the foot. You
can do this with one or both hands. There is a sort of hollow
circle made by the arm or arms and the leg and back in this
version which is quite beautiful
Benefits;
Great stretch for the shoulders, chest, thighs, groin, and
abdomenLegs and ankles are strengthenedBalance improvesOpening
to the shoulder and chestVertebral joints learn better
performance for the bodyBuilds inner and outer steadinessImbues
a psychological lift and opens the heart Contraindications:High
or low blood pressureInjury to the legs, hips, low back, knees
or shoulders, especially the shoulder capsule.If your shoulder
is injured you can adapt by using a strap around the back foot
so your shoulder doesn’t open so fully.
Date Published: Mar 11, 2009 - 12:15 am
Yoga Helps Kids Find Balance in Their Lives
Yoga Helps Kids Find Balance in Their
Lives
Children today are under a lot of stress. Homework, pressure to compete with other children, endless after-school activities, over-scheduling -- it all adds up. And just like their parents, kids today are turning to Yoga to help them relax.Teaching Yoga to children, I've seen how Yoga helps them develop better body awareness, self-control, flexibility and coordination. I've also seen how they can carry these skills beyond class and into their daily routines.Yoga has also been shown to help the hyperactive and attention-deficit child. These children crave movement and sensory/motor stimulus. Yoga helps channel these impulses in a positive way. Yoga poses that seem to work especially well are the warrior pose and tree pose. They help instill calm, confidence and balance. The trick is to get beyond just "doing" the postureYoga, adapted for pre-school children, develops body awareness, language, good listening skills, cooperation and powers of observation. It teaches pre-school children about nature, their environment and inspires their imaginations. It prepares them for breathing techniques used in yoga. They learn by playing, singing, moving and imitating. This is an ideal time for children to begin a yoga practice.Yoga with school aged children balances quiet and active poses with game playing, singing, storytelling, drawing, simple breath meditations and rest. Children can easily follow the teacher's instructions by learning the names of different body parts, their locations and function. As children learn the names of the postures and movements they develop a yoga vocabulary. They can use their yoga poses to play games, take on the qualities of different animals or use their imaginations to make up stories about animals on a farm, climbing a mountain or trekking through a jungle. They can each assume the role of leader and teach their classmates a yoga posture or breathing exercise. Their yoga improves very quickly.Yoga Therapy "empowers the soul to empower the body so that the child can grow with a feeling of wholeness" and reach her/his full potential. Early intervention enhances the healthy and natural development of infants and toddlers. However,it is never too late to reap the benefits of Yoga TherapyTeaching Yoga to children is challenging, exciting and rewarding. I am continually encouraged by the positive results, both physical and emotional, that I have observed in children who take yoga regularly. Children's spontaneity, innate joy and natural innocence and wisdom are always an inspiration....and we have lots of fun.
Children today are under a lot of stress. Homework, pressure to compete with other children, endless after-school activities, over-scheduling -- it all adds up. And just like their parents, kids today are turning to Yoga to help them relax.Teaching Yoga to children, I've seen how Yoga helps them develop better body awareness, self-control, flexibility and coordination. I've also seen how they can carry these skills beyond class and into their daily routines.Yoga has also been shown to help the hyperactive and attention-deficit child. These children crave movement and sensory/motor stimulus. Yoga helps channel these impulses in a positive way. Yoga poses that seem to work especially well are the warrior pose and tree pose. They help instill calm, confidence and balance. The trick is to get beyond just "doing" the postureYoga, adapted for pre-school children, develops body awareness, language, good listening skills, cooperation and powers of observation. It teaches pre-school children about nature, their environment and inspires their imaginations. It prepares them for breathing techniques used in yoga. They learn by playing, singing, moving and imitating. This is an ideal time for children to begin a yoga practice.Yoga with school aged children balances quiet and active poses with game playing, singing, storytelling, drawing, simple breath meditations and rest. Children can easily follow the teacher's instructions by learning the names of different body parts, their locations and function. As children learn the names of the postures and movements they develop a yoga vocabulary. They can use their yoga poses to play games, take on the qualities of different animals or use their imaginations to make up stories about animals on a farm, climbing a mountain or trekking through a jungle. They can each assume the role of leader and teach their classmates a yoga posture or breathing exercise. Their yoga improves very quickly.Yoga Therapy "empowers the soul to empower the body so that the child can grow with a feeling of wholeness" and reach her/his full potential. Early intervention enhances the healthy and natural development of infants and toddlers. However,it is never too late to reap the benefits of Yoga TherapyTeaching Yoga to children is challenging, exciting and rewarding. I am continually encouraged by the positive results, both physical and emotional, that I have observed in children who take yoga regularly. Children's spontaneity, innate joy and natural innocence and wisdom are always an inspiration....and we have lots of fun.
Date Published: Feb 27, 2009 - 9:52 pm
Guidelines for Kids Yoga:
Guidelines for Kids Yoga:
I have gone over the guidelines and benefits of kids yoga in the article, Yoga for Kids Guidelines and Benefits, but am going to include this information in this article as well, so you can access it all in one place.
Children under 6 you can do up to 1 minute / exercise.
The total time for the kids yoga session can be up to 15 minutes.
Children 6 and above can do up to 1 1/2 minutes / exercise and the kids yoga session can last up to 25 minutes.
Encourage the child to do the pose correctly, along with the breathing, but don't force perfection. Use lots of positive reinforcement to help the child learn and improve.
Take frequent little breaks in between, during which encourage meditation and being still. Breaks after strenuous exercises is a must.
Always demonstrate the posture or exercise, rather than try to just explain it.
Use this technique even when trying to correct their poses.
Encourage the children to practice with their eyes closed when so indicated by the exercise.
This will teach them the profound art of looking and feeling what is happening within them.
Remember even kids need to warm-up before doing vigorous yoga.
Kids tummies should also not be full when doing yoga.
Never compare the children with each other.
Start them off with joining you towards the end of your yoga practice.
This is one of the best ways to inspire kids to start yoga.
Benefits of Childrens Yoga:
Builds their confidence and self-esteem.
Improves their powers of concentration and focus.
Develops their brain and intellect.
Excellent for their bodies and health. Promotes balance, flexibility, coordination and strength.
Helps them cope with stress and difficult emotions.
Develops their creativity and imagination.
Sharpens and expands their awareness.
Helps them develop calmness.
Tips to Help Teach Children Yoga:
The most important things to remember with kids yoga is to keep it fun, keep it open and keep it simple.
Below you will find a collection of kids yoga poses, demonstrated by my son Shivum when he was about four and a half.
The poses are for you to use in designing your yoga sets for the children.
There are many fun ways to encourage the children to learn and do yoga and here a few ideas for doing this.
Let your creative juices flow, I am certain many more good ideas will come to you as well.
Imaginative stories are some of the best ways to teach yoga to kids.
A trip through the jungle, etc, are a perfect way to incorporate doing the poses as you journey onwards.
Do cobra, bear, tree mountain, etc, as you come across these in your story.
Follow the leader is another great way to get kids to be creative and do the yoga poses.
You can lead and do your favorite poses, and then the kids can lead turn by turn doing theirs.
Yoga shows are great too and kids love nothing more than having your attention as they can put on a show of all the yoga they have learned.
I have gone over the guidelines and benefits of kids yoga in the article, Yoga for Kids Guidelines and Benefits, but am going to include this information in this article as well, so you can access it all in one place.
Children under 6 you can do up to 1 minute / exercise.
The total time for the kids yoga session can be up to 15 minutes.
Children 6 and above can do up to 1 1/2 minutes / exercise and the kids yoga session can last up to 25 minutes.
Encourage the child to do the pose correctly, along with the breathing, but don't force perfection. Use lots of positive reinforcement to help the child learn and improve.
Take frequent little breaks in between, during which encourage meditation and being still. Breaks after strenuous exercises is a must.
Always demonstrate the posture or exercise, rather than try to just explain it.
Use this technique even when trying to correct their poses.
Encourage the children to practice with their eyes closed when so indicated by the exercise.
This will teach them the profound art of looking and feeling what is happening within them.
Remember even kids need to warm-up before doing vigorous yoga.
Kids tummies should also not be full when doing yoga.
Never compare the children with each other.
Start them off with joining you towards the end of your yoga practice.
This is one of the best ways to inspire kids to start yoga.
Benefits of Childrens Yoga:
Builds their confidence and self-esteem.
Improves their powers of concentration and focus.
Develops their brain and intellect.
Excellent for their bodies and health. Promotes balance, flexibility, coordination and strength.
Helps them cope with stress and difficult emotions.
Develops their creativity and imagination.
Sharpens and expands their awareness.
Helps them develop calmness.
Tips to Help Teach Children Yoga:
The most important things to remember with kids yoga is to keep it fun, keep it open and keep it simple.
Below you will find a collection of kids yoga poses, demonstrated by my son Shivum when he was about four and a half.
The poses are for you to use in designing your yoga sets for the children.
There are many fun ways to encourage the children to learn and do yoga and here a few ideas for doing this.
Let your creative juices flow, I am certain many more good ideas will come to you as well.
Imaginative stories are some of the best ways to teach yoga to kids.
A trip through the jungle, etc, are a perfect way to incorporate doing the poses as you journey onwards.
Do cobra, bear, tree mountain, etc, as you come across these in your story.
Follow the leader is another great way to get kids to be creative and do the yoga poses.
You can lead and do your favorite poses, and then the kids can lead turn by turn doing theirs.
Yoga shows are great too and kids love nothing more than having your attention as they can put on a show of all the yoga they have learned.
Date Published: Feb 23, 2009 - 12:12 am
YOGA FOR TEENAGER
A simple solution to beating exam stress, peer pressure, social
anxiety and fear of being ridiculed, often faced by the urban
teenager, lies in yogasana and pranayama techniques. These
exercises if performed before and after study hours have
tremendous benefits. Asanas that help include virasana,
swastikasana, simhasana, shunmukhi mudra, viparitikarni mudra,
sarvangasana, shirshasana, suptkonasana, nadishoddhana pranayama,
sitkari, sheetali pranayama and trataka karma. Relaxation
techniques such as shavasana, vamangasana, dakshinasana, yoga
nidra, pranadharna and nispadbhava encourage the child to get to
the root cause of his/her anxiety and worry. It can develop the
child’s spontaneity and help him achieve a balanced and trained
mind. Fear of failure can be overcome through the practice of
marichiasana, pashasana, bharadvajasana, upavistakonasana,
suptkurmasana and bhadkonasana, sahaj ujjayi pranayama, kagadivya
pranayama, bhramari (internal pranayama). Mind, body and soul
integration through rangachikitsa (colour therapy) helps expand
consciousness. Surya namaskara channelises youthful energy and
enhances the endocrine function to stimulate proper structural,
physiological, psychological, emotional and spiritual growth.
Extremes of behaviour (signs of the change in the endocrine
system) can be regulated through inverted postures such as
halasana, karnapidasana, viparitadandasana and sethubandhasana.
Laziness and lethargy, a common feature of the growing child, can
be addressed through janushirshasana, paschimatanasana, ardha
baddha padma paschimauttanasana, trianga mukhaekpada
paschimauttanasana and padmasana with gyan mudra. Poses that
influence and boost the child’s confidence are lolasana,
navasana, bhujapidsana, ashthavakrasana, tittibhasana, bakasana,
garudasana, natrajasana, vrikshasana,
urdhwahasta-ardha-padmasana, urdhwa prasarita ekpadasanan and
vatayanasana. A crucial phase in life, adolescence is the golden
stage which if nurtured well will lead to a healthy, developed
individual. The writer is a yoga teacher and holistic healer
Date Published: Jan 26, 2009 - 10:38 pm
UTTANA PADASANA
UTTANA PADASANA
Lie flat on back, keeping the feet together and the knees tight. Breathe.
Exhale, and arch the back by lifting the chin and slide onto the back of the head. If necessary, use the hands at the side of the head to lift the head and bring it as far back as possible. Rest the arms at the sides. Breathe.
Stretch the back and on an exhalation, lift the legs to 45 or 50 degrees from the floor. Lift the arms, bringing them parallel to the floor, and join the palms. Both legs and arms should be straight.
Extend the ribs and breathe normally. The body is balanced only on the crown of the head and the buttocks.
Exhale, lowering the legs and arms to the floor. Straighten the neck, lower the back and relax.
Benefits: Tones and strengthens neck, back and abdominal muscles. The asana gives full exapansion to the chestwall and keeps the dorsal portion of the spine supple and healthy. It tones the neck and backand regulates the activity of the thyroids by ensuring their supply of healthy blood. The abdominal muscles are also stretched and strengthened.
Lie flat on back, keeping the feet together and the knees tight. Breathe.
Exhale, and arch the back by lifting the chin and slide onto the back of the head. If necessary, use the hands at the side of the head to lift the head and bring it as far back as possible. Rest the arms at the sides. Breathe.
Stretch the back and on an exhalation, lift the legs to 45 or 50 degrees from the floor. Lift the arms, bringing them parallel to the floor, and join the palms. Both legs and arms should be straight.
Extend the ribs and breathe normally. The body is balanced only on the crown of the head and the buttocks.
Exhale, lowering the legs and arms to the floor. Straighten the neck, lower the back and relax.
Benefits: Tones and strengthens neck, back and abdominal muscles. The asana gives full exapansion to the chestwall and keeps the dorsal portion of the spine supple and healthy. It tones the neck and backand regulates the activity of the thyroids by ensuring their supply of healthy blood. The abdominal muscles are also stretched and strengthened.
Date Published: Jan 21, 2009 - 9:44 pm
Navasana
Navasana
Translation: The Boat Pose
From a seated position bent the knees and tilt the upper body back.
Straighten the legs. Point the heels, toes or ball points of the toes.
Apply a little pressure inward so the legs stay together and lengthen the inner legs.
Raise the chest up and allow weight to fall upon the sacrum. Or balance on the very end of the tailbone. (The Coccyx)
Lengthen the torso.
Keep space around the front of the neck. Push through the top of the head to balance the energy that moves through the toes.
Benefits
From a seated position bent the knees and tilt the upper body back.
Straighten the legs. Point the heels, toes or ball points of the toes.
Apply a little pressure inward so the legs stay together and lengthen the inner legs.
Raise the chest up and allow weight to fall upon the sacrum. Or balance on the very end of the tailbone. (The Coccyx)
Lengthen the torso.
Keep space around the front of the neck. Push through the top of the head to balance the energy that moves through the toes.
Benefits
This pose tones the abdominal muscles and some areas of the legs.
The rectus abdominus raises the upper body and
Healing effects
Healing effects
This pose is good for lower back injuries because it strengthens
the abdominals. However there are better and safer ways to
strengthen the abdominals.
Date Published: Jan 21, 2009 - 9:38 pm
SETU BANDASANA
SETU BANDASANA: SETU means bridge.BENIFITS:Bridge pose builds core and lower body strength, lengthens and strengthens the spine, energizes the body, and stimulates the endocrine and nervous systems.
TECHNIQUE; Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. Interlock your fingers. and if you feel comfirt try to catch both ancles.
Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.
Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.slowly extend your both legs catch your back by your both hands.
Breathe and hold for 10-15 breaths.
To release: exhale fold your legs and slowly roll the spine back to the floor.
Date Published: Dec 28, 2008 - 11:42 pm
YOGA HEALTH SECRETS - BE HAPPY IN HEALTH
YOGA HEALTH SECRETS - BE HAPPY IN HEALTH
Health and happiness
Happiness is in the mind, and the mind is supported by the body – a healthy mind lives in a healthy body. Your happiness depends on your mind and it depends on your body. Without physical health you can't be completely happy, and without mental happiness you can't be completely healthy. Health is a positive state; not just the absence of a negative one. It's not only the absence of disease. For too long now traditional Western medicine has treated illness as only a disease: an enemy that attacks you and needs to be counter-attacked; but in reality it's nothing more than an imbalance in the natural harmony of body and mind. True healing means restoring that balance, and true health means keeping it.
Yoga means "to unify." It's the holistic approach to all aspects of life: physical, mental and spiritual. Yoga views the person as a whole; as a unique combination of body, mind and soul, and its techniques maintain that body-mind-soul harmony.
Physical health, relaxation
Stress relief
Stamina, vitality, zest for life
Clarity, concentration, memory
Motivation, willpower
Self-confidence and awareness
Creative insight
Love for all
Inner peace and happiness Prevention is better than cure
Nobody can deny that to prevent an illness is far better than to have to cure one. So it's important to live a life that prevents illness from developing, rather than to have to deal with it afterwards. We want to be healthy and stay that way.
How? There are 3 important points:
1. CleanlinessWhy should you not look after the inside of your body as much as you do the inside of your house or car? And a house or car is something you can actually replace! There's a saying that if you lose money you've lost nothing; if you lose your health you've lost something; and if you lose your peace of mind you've lost everything. "Health is wealth."
You can't be healthy without inner cleanliness. On the other hand, if you're clean internally, you won't even catch a cold.
2. Vitality
Vitality comes from the body's energy resources. We gain energy from the environment: from the sun, our food and water, and the air we breathe. That energy becomes vital energy in the body; the vitality that keeps us alive. The more vitality you have, the stronger you are, the greater your physical well-being, and the more inspired you'll feel.
3. Resistance
Resistance to disease is an automatic result of both cleanliness and vitality. If the blood is pure, the cells that fight disease can function freely, without being caught in a "traffic jam" of toxins and impurities. Resistance is an internal matter, and healing is also from within. Medicine only assists the body's natural internal resistance. Resistance also depends on your lifestyle. A well-controlled lifestyle gives physical health, mental peace and contentment.
But nowadays it's difficult to lead a healthy lifestyle – what with the pollution, the pressure of everyday life, and the lack of nourishing food and drink. Once I left a Big Mac for six months to see what it would look like. What did it look like after all that time? Exactly the same as when I bought it! Only it was hard, like plastic. Can you imagine what they put in those things. Much of the food we eat is sorely lacking in nutrition and vitality, even if it is supposedly fresh. On top of that, our ever-increasing materialistic outlook on life leaves us dull and uninspired.
So what's the answer?
Know yourself; take responsibility for your own health; be your own doctor. I'm not saying you're never going to need specialized medical treatment, but at least you can minimize the chance of needing it. "An apple a day," well you know the saying. What's the use of going to the doctor for something you can cure ten times easier yourself? Or even better, something you could have prevented yourself, with no extra demand on your time or your finances. And these are very simple things that you just need to be mindful of. But the point is that we're usually not mindful of them. Even the basic things like how to eat, how to breathe, even how to think – there's an art and science to every aspect of life that we should be aware of and make good use of.
Well, the good news is you can start from today. It's just a matter of knowing the things to do and doing them, because ultimately it's what we do in our lives that matters most. You have in your own hands the power to make your life better in every way: physically, mentally and spiritually. Yoga Health Secrets will show you how. In short, it is a simple, easy-to-follow guide of natural health for vitality, motivation, self-confidence and inspired happiness.
Date Published: Dec 28, 2008 - 11:30 pm
YOGA MUDRASANA
YOGA MUDRASANA:
First perfom BADDA PADMASASNABaddha means caught, restrained.
In this position the hands are crossed at the back and the big
toes are caught from behind. The body is caught between the
crossed legs in front and the crossed hands behind, hence the
name.Technique1. Sit in Padmasana.2. Exhale, swing the left arm
back from the shoulders and bring the hand near the right hip.
Catch the left big toe, hold the position and inhale.3.
Similarly, with an exhalation, swing the right arm back from
the shoulder, bring it near the left hip and catch the right
big toe.4. If the toes are difficult to catch stretch the
shoulders back, so that the shoulder-blades are brought near
each other. A little practice in the swinging the arms back
with an exhalation will enable one to catch the big toes.5. If
the right foot is placed first over the left thigh and then the
right big toe. If, on the other hand, the left foot is placed
over the right thigh first and then the right foot over the
left thing, catch the right big toe first and then the left big
toe.Catch first the big toe of the foot which is uppermost.6.
Throw the head as far back as possible and take a few deep
breaths.7. Inhale deeply, and then with an exhalation bend the
trunkforward from the hips and rest the head on the floor,
without releasing the toes from the hand grip. Bending the head
forward in Baddh Padmasana and touchingit on the floor is
called YOGA MUDRASANA.8. Also move the head on to the right and
left knees alternately with an exhalation. EFFECTS:Crossing the
hands behind the back exp[ands the chest and increases the
range of shoulder movements. Yoga Mudrasana intensifies the
peristaltic activity and pushes down the accumulated waste
matter in the colon and therby relieve constipation and
increases digestive power.
Date Published: Dec 22, 2008 - 11:40 pm
DWI PADA VIPARITA DANDASANA
DWI PADA VIPARITA DANDASANA
Dwi Pada means both feet. Viparita means reverse or inverted.
Danda means staff orrod, a symbol, authority or punishment as
well as the bodyand its prostration. The Hindu devotee
prostrates before the Lord lying flat upon thefloor, face
downawards with hands outstretched. The Yogi on the other hand
prostrates himsel in the graceful inverted arch described
below.
Technique
1. Lie flat on theback .
2. Extend the arms over the head, bend the elbows and place the
palms underneath the shoulders, fingers pionting the feet. Also
bend and raise the knees, bring the feet near the hips and rest
them on the floor.
3. Exhale and at the same time lift up the head and trunk and
rest the crown of the head on the floor. Take a few breaths.
4. Exhale, extend the legs, straighten them one by one bearing
the weight on the hands, head and neck.
5. Take the left hand off the floor and place it behind the
head, resting the elbow on the floor. Take two breths.
6. Now remove the right hand from and place the elbow on the
floor, move the hand behind the head, interlock the fingers and
rest the cupped hands against the back of the head. This is the
final postion. In it the head and the hands will be in the same
position as in Salamba Sirsasana.
7. The diaphragm being contracted, breathing will be faast and
short. Take a few breaths, exhale and raise the shoulders as
high as you can a above the floor, as also the chest, trunk,
hips, thighs and calves.Stretch the legs straight from the
pelvis to the ankles. Dig the heels into the floor and stay in
this position to your capacity from one to two minutes.
8. Move the feet towards the head, bend the knees, release the
fingerlock, raise the head from the floor, lower the trunk and
relax.
9. Tth neck, chest and shoulders should be fully extended and
the pelvic region raised as high as possible above the floor.
To start with the neck will not stay perpendicular th the floor
as it should and there will e a tendency for lthe head
ndforearms toslip away. So rest the feet against a wall and ask
a friend to press down the elbows until the distance between
the feet and the head on the floor is propertly adjusted while
the spine and legs are fully extended.
EFFECTS: In this asana, the abdominal muscles are exercised and
the sp[ine is toned. As the bending is more strenuous, the
effect is correspondingly greater.
Date Published: Dec 22, 2008 - 11:07 pm
Adho Mukha Vrksasana
Adho Mukha Vrksasana -
Full Arm Balance (Downward Facing Tree)Inversions are important
because of the effect they have on the glands situated in the
brain which controls growth and the health of the body. The
inversions and their variations stimulate the blood supply to the
cells of the brain. They help develop a balanced temperament and
contentment. They help with memory loss
, weakness, uneasiness, brain fatigue and mental disorders such as depression and emotional instability. The lungs are expanded and develop resistance so that one can acclimatize to any weather condition. Blood hemoglobin increases.The spine becomes strong. Diseases of kidneys, bladder, displaced or prolapsed uterus, intestinal disorders, headaches complaints of nose and throat are alleviated. The muscular system of the abdomen and the legs are toned. The
shoulders, arms and wrists are strengthened.Pose Practice FOR BEGINNERS.tand in Tadasana (mountain pose). Bend forward and place the palms shoulder width apart, several inches away from a wall.
Keep arms fully stretched.
Walk back several steps.
Bend one knee and swing the other leg up straight towards the wall.
The other leg will follow. Balance.
Stay for a minute breathing normally and keeping the legs fully stretched up.
Lift the head and look at the floor.
Try the pose in the middle of the room after learning to balance near the wall.
, weakness, uneasiness, brain fatigue and mental disorders such as depression and emotional instability. The lungs are expanded and develop resistance so that one can acclimatize to any weather condition. Blood hemoglobin increases.The spine becomes strong. Diseases of kidneys, bladder, displaced or prolapsed uterus, intestinal disorders, headaches complaints of nose and throat are alleviated. The muscular system of the abdomen and the legs are toned. The
shoulders, arms and wrists are strengthened.Pose Practice FOR BEGINNERS.tand in Tadasana (mountain pose). Bend forward and place the palms shoulder width apart, several inches away from a wall.
Keep arms fully stretched.
Walk back several steps.
Bend one knee and swing the other leg up straight towards the wall.
The other leg will follow. Balance.
Stay for a minute breathing normally and keeping the legs fully stretched up.
Lift the head and look at the floor.
Try the pose in the middle of the room after learning to balance near the wall.
Date Published: Dec 11, 2008 - 9:16 pm
YOGA ROLL LIVE IN EVERY MOVEMENT
YOGA ROLL LIVE IN EVERY MOVEMENT
When one of us decides to pursue the study of Yoga, we find ourselves living and learning Yoga every day. On or off the mat, Yoga students can apply their practice to the many lessons life has to offer. The result of all this learning, and applying Yogic principles to life, is a major leap in self-improvement.You can learn from your past, live the present moment in harmony, and plan your future, with an improved perspective of each. Past, present, and future are valuable, but each is important in a different way.Let's first address the past. Many people are "prisoners" to their past. When you look at past lessons, mistakes, and set-backs, each is as valuable as any form of higher education. This becomes life experience, and you should make the most of any form of education; otherwise you are wasting your life experiences, twice - first by learning them, and then later by regretting, blaming, and second guessing yourself. On top of this, you can create poor mental, physical, and spiritual health.This is the exact opposite from what you are taught in a Yoga class. Yoga teaches you to unify these components of health, and this will enable you to improve your entire being. Put past worries, adversity, and pains behind you.You can save them in a "mental file," much like a valuable book. This teaches you not to repeat the same mistake twice. Remember that the past is filled with accomplishments, too. If you can read these words, you must be accomplishing quite a bit.Be fair with yourself and try not to be so critical. Let go of guilt and forgive yourself for being human. If you start to sink into deep dark past regrets, practice pranayama; breath awareness is the key to bringing you into the present.
YOGA ROLL LIVEIN EVERY MOVEMENT
This is much similar to what you might do when holding an asana for an extended time during your Yoga practice. This will also allow you to focus on the most important time of all – the present moment.The present is the time for action, and you must be proactive in order to succeed in life. Good reactions will save your life, but proactive behavior requires planning, innovation, vision, and perseverance. You must focus on the present to see opportunities which are right in front of you.Life is filled with many obstacles and you have to be ready for the daily challenge. You cannot change the past, but you can change the present and future. Every successful person has faced criticism, failure, and self-doubt.When you let negative thoughts into your heart and mind, you cannot think clearly. You cannot act now, and this affects your ability to plan for the future. How can you visualize success, if you are letting fear and self-doubt control your life?Fill your mind with passion that motivates you to step forward and plan your future. When you meditate, take the time to visualize your success, achievements, and goals as vividly as possible. When you practice meditation and Yoga in this way, you will find yourself enjoying life, helping others, and on your path to success.
When one of us decides to pursue the study of Yoga, we find ourselves living and learning Yoga every day. On or off the mat, Yoga students can apply their practice to the many lessons life has to offer. The result of all this learning, and applying Yogic principles to life, is a major leap in self-improvement.You can learn from your past, live the present moment in harmony, and plan your future, with an improved perspective of each. Past, present, and future are valuable, but each is important in a different way.Let's first address the past. Many people are "prisoners" to their past. When you look at past lessons, mistakes, and set-backs, each is as valuable as any form of higher education. This becomes life experience, and you should make the most of any form of education; otherwise you are wasting your life experiences, twice - first by learning them, and then later by regretting, blaming, and second guessing yourself. On top of this, you can create poor mental, physical, and spiritual health.This is the exact opposite from what you are taught in a Yoga class. Yoga teaches you to unify these components of health, and this will enable you to improve your entire being. Put past worries, adversity, and pains behind you.You can save them in a "mental file," much like a valuable book. This teaches you not to repeat the same mistake twice. Remember that the past is filled with accomplishments, too. If you can read these words, you must be accomplishing quite a bit.Be fair with yourself and try not to be so critical. Let go of guilt and forgive yourself for being human. If you start to sink into deep dark past regrets, practice pranayama; breath awareness is the key to bringing you into the present.
YOGA ROLL LIVEIN EVERY MOVEMENT
This is much similar to what you might do when holding an asana for an extended time during your Yoga practice. This will also allow you to focus on the most important time of all – the present moment.The present is the time for action, and you must be proactive in order to succeed in life. Good reactions will save your life, but proactive behavior requires planning, innovation, vision, and perseverance. You must focus on the present to see opportunities which are right in front of you.Life is filled with many obstacles and you have to be ready for the daily challenge. You cannot change the past, but you can change the present and future. Every successful person has faced criticism, failure, and self-doubt.When you let negative thoughts into your heart and mind, you cannot think clearly. You cannot act now, and this affects your ability to plan for the future. How can you visualize success, if you are letting fear and self-doubt control your life?Fill your mind with passion that motivates you to step forward and plan your future. When you meditate, take the time to visualize your success, achievements, and goals as vividly as possible. When you practice meditation and Yoga in this way, you will find yourself enjoying life, helping others, and on your path to success.
Date Published: Dec 10, 2008 - 3:46 am
OMKARASANA:
OMKARASANA:
This asana is most precious and having spiritual values. Chanting of OMKARA is believed to clean body and mind. This asana is a symbolic representation to provide spiritual, physical and mental discipline.
Technique
1. Perform Eka pada sirsasana
2 . After performing Eka Pada sirsasana, stretched leg should be folded and locked just below the shoulder. The entire body balance should be on the palms. The body should be straight and erect.
3. Stay in this position for about 10 to 20 seconds with even breathing and slowly come back to the normal position. Perform apposite side same manner.
Therapeutic Advantages
1. As the name itself suggests, this exercise provides physical and mental discipline . This asana no only cures physical disorders but also cures mental disorders.
2. This asana helps to increase memory power and mental sharpness. Most useful for children and students.
3. It provides strength to the shoulder and tones up the entire physical structure of the body.
This asana is most precious and having spiritual values. Chanting of OMKARA is believed to clean body and mind. This asana is a symbolic representation to provide spiritual, physical and mental discipline.
Technique
1. Perform Eka pada sirsasana
2 . After performing Eka Pada sirsasana, stretched leg should be folded and locked just below the shoulder. The entire body balance should be on the palms. The body should be straight and erect.
3. Stay in this position for about 10 to 20 seconds with even breathing and slowly come back to the normal position. Perform apposite side same manner.
Therapeutic Advantages
1. As the name itself suggests, this exercise provides physical and mental discipline . This asana no only cures physical disorders but also cures mental disorders.
2. This asana helps to increase memory power and mental sharpness. Most useful for children and students.
3. It provides strength to the shoulder and tones up the entire physical structure of the body.
Date Published: Dec 09, 2008 - 6:16 am
RAJAKAPOTASANA:
RAJAKAPOTASANA:
Raja kapota means the king of pigeons. This is a very attractive but difficult pose. The chest is pushed forward like that of a strutting pigeon, hence this name.
1. Lie full length on thefloor on the stomach, bend the elbows and place the palms on the floor on either side of the waist.
2. Exhale, lift the head and trunk up and back by stretching the arms fully, without moving the pubic region and the legs, Remain in this postion for a few seconds, breathing normally.
3. Exhale, bend the knees and lift the feet up. The body weight will be felt by the pelvic region and the thighs. Take a few breaths.
4. Taking pressure on the right hand, lift the left hand and with a fast and deep exhalation swing the left arm back from the shoulder and catch hold of the left knee-cap. Take a few breaths. Again with a fast and deep exhalaion, swing the right arm back from the shoulder and grip the right knee-cap with the right hand.
5. Raise the chest and using the hold on the knees as a lever stretch the spine and neck still further back unitl the head rests on the soles and heels. Keep the feet togheter and the kneers as close to each other as possible.
6. Maintain the pose as lobg as you can for about 15 seconds. As the spine and chest arte fully extended while the abdomen is pressed against the grougnd, breathing will be very fast and difficult and a stay of about 15 seconds will seem like an age. The pose closely resembles Lagu Vajrasana, the difference being that the body now rests on the pelovic region and the thinghs, instead of on the legs from the knees to the toes.
7. 7 Stretch the legs straight again. Let go of the knees and bring the palms in front on the floor one by one. If both hands are released simultaneously, due to the tension of the spine one is apt to fall on the face and hurt oneself. After resting the palms by one in front, rest the chest on the floor and relax.
8. If this is difficult, place the palms on the floor and rest the crown of the head on the feet.
EFFECTS:
In Kapotasana the lumbar region of the spine feels the stretch. In Rajakapotasana on the other hand, both the lumbar and the dorsal regions of the spine benefit by it. The neck and shoulder muscles are fullystretched and exercised.As the weight of the body falls on the pubic region, more blood circulates there so that the region is kept healthy. The abdominal organs are pressed against the floor and so are masssaged. The abdominal organs are pressed against the floor and so are massaged. The thyroids, parathyroids, adrenals and the gonads receive a copious and rich supply of blood and this ensures increaased vitality. The asana is recommended for disorders of the urinary system. Along with Kandasana and Supta Trivikramasana, Rajakapotasana is recommended for controlling sexual desire.
Raja kapota means the king of pigeons. This is a very attractive but difficult pose. The chest is pushed forward like that of a strutting pigeon, hence this name.
1. Lie full length on thefloor on the stomach, bend the elbows and place the palms on the floor on either side of the waist.
2. Exhale, lift the head and trunk up and back by stretching the arms fully, without moving the pubic region and the legs, Remain in this postion for a few seconds, breathing normally.
3. Exhale, bend the knees and lift the feet up. The body weight will be felt by the pelvic region and the thighs. Take a few breaths.
4. Taking pressure on the right hand, lift the left hand and with a fast and deep exhalation swing the left arm back from the shoulder and catch hold of the left knee-cap. Take a few breaths. Again with a fast and deep exhalaion, swing the right arm back from the shoulder and grip the right knee-cap with the right hand.
5. Raise the chest and using the hold on the knees as a lever stretch the spine and neck still further back unitl the head rests on the soles and heels. Keep the feet togheter and the kneers as close to each other as possible.
6. Maintain the pose as lobg as you can for about 15 seconds. As the spine and chest arte fully extended while the abdomen is pressed against the grougnd, breathing will be very fast and difficult and a stay of about 15 seconds will seem like an age. The pose closely resembles Lagu Vajrasana, the difference being that the body now rests on the pelovic region and the thinghs, instead of on the legs from the knees to the toes.
7. 7 Stretch the legs straight again. Let go of the knees and bring the palms in front on the floor one by one. If both hands are released simultaneously, due to the tension of the spine one is apt to fall on the face and hurt oneself. After resting the palms by one in front, rest the chest on the floor and relax.
8. If this is difficult, place the palms on the floor and rest the crown of the head on the feet.
EFFECTS:
In Kapotasana the lumbar region of the spine feels the stretch. In Rajakapotasana on the other hand, both the lumbar and the dorsal regions of the spine benefit by it. The neck and shoulder muscles are fullystretched and exercised.As the weight of the body falls on the pubic region, more blood circulates there so that the region is kept healthy. The abdominal organs are pressed against the floor and so are masssaged. The abdominal organs are pressed against the floor and so are massaged. The thyroids, parathyroids, adrenals and the gonads receive a copious and rich supply of blood and this ensures increaased vitality. The asana is recommended for disorders of the urinary system. Along with Kandasana and Supta Trivikramasana, Rajakapotasana is recommended for controlling sexual desire.
Date Published: Dec 09, 2008 - 6:12 am
PARSVA BAKASANA
Also known
as: Side Crane Pose
Type of pose: Arm balance
Benefits: Strengthens the wrist, forearms and abdomen. Improves balance.
Instructions:
1. Come to a squatting position with the knees into the chest.
2. Come up on to the balls of your feet and bring your palms flat on the floor in front of you about shoulder's distance apart.
3. Keeping the palms in place, turn your knees to face the right side.
4. Start to lean forward, keeping the head lifted, and place your hips on top of the left arm and your knees on top of the right arm.
5. Take one foot and then the other off the floor so you come to balance with both feet up.
6. Come down and try the other side.
Beginners: Try lifting one foot up at a time to get a feel for how far forward you need to bring yourself. Do not let your head drop! This will cause you to tip forward and lose balance. Put a blanket in front of you so you won't be afraid of hitting your head if you fall. Everyone falls when learning this pose.
Advanced:
Type of pose: Arm balance
Benefits: Strengthens the wrist, forearms and abdomen. Improves balance.
Instructions:
1. Come to a squatting position with the knees into the chest.
2. Come up on to the balls of your feet and bring your palms flat on the floor in front of you about shoulder's distance apart.
3. Keeping the palms in place, turn your knees to face the right side.
4. Start to lean forward, keeping the head lifted, and place your hips on top of the left arm and your knees on top of the right arm.
5. Take one foot and then the other off the floor so you come to balance with both feet up.
6. Come down and try the other side.
Beginners: Try lifting one foot up at a time to get a feel for how far forward you need to bring yourself. Do not let your head drop! This will cause you to tip forward and lose balance. Put a blanket in front of you so you won't be afraid of hitting your head if you fall. Everyone falls when learning this pose.
Advanced:
Try
the following variations:
Straighten both legs, keeping the feet in line with the hips.
Straighten both legs, and move the right leg to the back (see photo).
Come down and this time center the thighs on the left arm bringing all your weight onto the left arm when you come up. Jump back to chaturanga.
Straighten both legs, keeping the feet in line with the hips.
Straighten both legs, and move the right leg to the back (see photo).
Come down and this time center the thighs on the left arm bringing all your weight onto the left arm when you come up. Jump back to chaturanga.
Date Published: Nov 26, 2008 - 3:30 am
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