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Variation I:
• Remain in Sukhasana or comfortable cross legged pose.
• Hold the spinal chord and the neck straight.
• Keep your eyes open.
• Breathe slow and rhythmic.
• Stretch forward your arms to shoulder level.
• Keep the palms straight and open towards the ceiling with straight fingers.
• Bend both the elbows and stretch the palms face ward.
• Try to touch the shoulder with your palms.
• At this hour the palm should be shoulder ward.
• Now straighten your hand at the elbow.
• This is the first cycle of practice.
• Repeat this ten times.
Variation II:
• Remain in Sukhasana pose.
• Out stretch your both hands sideways at shoulder level keeping the palm-ceiling ward.
• Bend your elbows and touch the shoulder with your fingers.
• Then place your hands back in the original position.
• Repeat this ten times.
• Inhale and stretch your arms then exhale and bend your elbows.
• Focus on the arms and elbows.
• Now get back in the primary position.
Breathing Pattern:
• Inhale during the upward movement.
• Exhale during the downward movement.
Consciousness:
• On the breathing.
• Mental counting.
• The rotation of hip joints.
Benefits:
• Flexibility to the joint.
• Removes the muscle strain.
Hand Clenching (Mushtika Bandhana)
Mushtika Bandhana is an Indian translation for Hand Clenching. You can learn this asana as
below:
Variation I:
• Get in the primary pose of Shavasana.
• In this asana we are to bend the knees and touch them with the nose.
• Mentally contemplate and prepare yourself for the exercise.
• Remain conscious of your entire body.
• Breathe easy and natural.
• Bend the right knee and bring the thigh to the breast.
• Interlock the fingers of both hand and place them on the shin just below the right knee.
• Maintain the left leg straight and on the ground.
• This is the initial position of the exercise.
• Inhale deep and hold the breath.
• Raise the head and shoulders of the ground and try to touch the right knee with the nose.
• Hold in this position for a while.
• Retain the breath and count mentally.
• Exhale slowly and relax.
• Get back to Shavasana pose.
• If possible, keep your eyes closed.
• Repeat this with other leg also ten times.
• Always better to start with the right leg as it presses the ascending colon directly.
• Follow with the left leg as it presses the descending colon directly.
Variation II:
• Remain in Shavasana pose.
• Bend your both the knees and hold the soles just above the floor.
• Interlock the fingers and clasp the hands on the shin just below the knees.
• Inhale deep and hold the breath.
• Now push the knees towards the breast.
• Realize the pressure on your abdomen.
• Raise the head and shoulder
• Try to place the nose between the knees.
• Allow the knee to come so close that your thigh may touch the breast.
• Remain conscious towards the body balance.
• Exhale slowly out and lower the head, shoulder and legs down.
• Then lie down in Shavasana pose.
• This is the first cycle.
• Initially repeat this for five to ten times.
Consciousness:
• On the breath and mental counting.
• Abdominal pressure and the movement.
Benefits:
• Strengthens the lower back muscles and loosens the spinal vertebrae.
• Enhances the digestive system with the abdominal massage.
• Effective in removing wind and constipation.
• Helpful in the treatment of impotency, sterility and menstrual problems.
• Best exercise for the spinal chord.
Contraindications:
• High blood pressure.
• Heart problems.
• Sciatica.
• Slip disc.
• Menstruation.
• 2nd or 3rd trimester of pregnancy.
Raised Legs Pose (Utthanpadasana)
Utthanpadasana is an Indian translation for Raised Legs Pose. This asana has two variations. You can
learn this asana as below:
Variation I:
• Get in the primary pose of Shavasana with the palms flat on the floor.
• Hold your body straight and eyes open.
• Keep your ankle straight and the heel in contact with the floor.
• Now mentally prepare yourself for the exercise.
• Inhale deep and slow.
• Raise your right leg at comfortable level.
• Keep your knees and the other leg straight.
• Maintain the leg of the sole ceiling ward when you bend the toe of right leg face ward.
• Hold on for 5 seconds, count mentally and retain the breath.
• Now exhale slowly and lower the leg easy on the floor.
• This is the first cycle of exercise.
• Do it ten times alternately with each leg.
• Move the leg upward and downward along with the breath, if possible.
Variation II:
• Remain in Shavasana pose with the palms flat on the floor.
• Inhale deep.
• Raise both the legs upward as much as comfortably possible.
• Keep the knee straight and the legs together.
• Now exhaling out slowly place back both the legs on the floor.
Breathing Pattern:
• Inhale when you raise the leg.
• Hold the posture and the breath.
• Exhale when you lower the leg.
Consciousness:
• On the synchronization of leg movement with the breath.
• The leg stretch and the mental counting in the final position.
Benefits:
• Tones up the thigh muscle and make them taut.
• Strengthens the digestive system, hip, pelvic, and the perineal muscles.
• Helps correct prolapse.
• Knocks out unnecessary fat from the waist zone.
• Moderates the hip elasticity among those women who has just delivered a baby.
• Beneficial for players helping them in maintaining their leg balance.
Contraindications:
• High blood pressure.
• Hernia.
• Peptic ulcer.
• Abdominal surgery.
• 2nd or 3rd trimester of pregnancy.
• Menstruation.
Leg Rotation (Chakra Padasana)
Chakra Padasana is an Indian translation for Leg Rotation Pose. This asana has two variations. You can
learn this asana as below:
Variation I:
• Get in the primary position of Shavasana.
• Breathe easy and keep your eyes open.
• Raise your right leg upward almost two feet above the floor.
• Keep your knees straight.
• Hold the other leg easy on the floor.
• Rotate the entire leg clockwise in as large circle as possible.
• Do not allow the heel to touch the floor at any time during the rotation.
• Initially rotate both the legs clockwise ten times.
• Balance your breath for a while.
• Then resume this practice anti-clockwise.
Variation II:
• Raise both the legs together and straight.
• Rotate both the legs in as large circle as possible.
• Do this first clockwise and then anti clockwise 3 to 5 times.
Consciousness:
• On the mental counting of each round.
• Rotation of the legs.
• The effects of the asana on the hips and abdomen.
Benefits:
• Solid massage for the abdomen, spinal chord and thigh muscle.
• Good for hip joint.
• Highly useful for sciatica patients.
Contraindications:
• High blood pressure.
• Hernia.
• Peptic ulcer.
• Abdominal surgery.
• 2nd or 3rd trimester of pregnancy.
• Menstruation.
Sleeping Abdominal Stretch Pose (Suptudarakarshana)
Suptudarakarshana is an Indian translation for Sleeping Abdominal Stretch pose. You can learn this
asana as below:
Variation I:
• Get in the primary pose of Shavasana.
• Use thick mat or folded blankets.
• Lie flat on the back.
• Close your eyes and relax.
• Remain conscious towards your breathing.
• Mentally prepare yourself for the exercise.
• Bend both the knees to the breast.
• Interlock the fingers of both hands and clasp them around the shin just below the knees.
• Never exert on your spinal chord.
• This is the initial position.
• Both the sole should remain somewhat above the floor.
• Breathe normal.
• Tilt your body carefully towards the right side of floor.
• Allow the shoulder and the right ear to touch the floor.
• Now move upwards.
• Again tilt your body towards the left.
• Allow the shoulder and ear to touch the floor.
• This is the first cycle of exercise.
• Perform this ten times each in both the direction.
• Close your eyes and lie in Shavasana pose when the exercise gets over.
Variation II:
• Get into the squatting position.
• Keep your buttocks just above the floor.
• Push both the knees towards your breast.
• Interlocking the fingers of both hands clasp them around the shins slight below the knees.
• Keep your both of legs so pressed that the thigh constantly remains in touch with your breast.
• Keep your eyes open during the entire exercise.
• Now you may roll on your back.
• Mark that you do not get hurt in the head part.
• Now get back in the squatting position.
• Initially this may appear somewhat difficult to return back in the squatting position but after few
practices you will be able to do it comfortably.
• Perform this also for ten times.
• Get back in Shavasana pose when the exercise is over.
Consciousness:
• Synchronization of movement.
• The effect on the back and the buttocks.
Benefits:
• Good massage of entire back, buttock and hip area.
• Knocks out the unnecessary fats of waist area.
• Gives fresh feeling performing this asana in the morning after brisk walk.
Contraindications:
• Spinal problem.
• Abdominal surgery or pain.
• 2nd or 3rd trimester of pregnancy.
Pawanmuktasana - Part III
Concept:
The third series of Pawanamuktasana helps in maintaining the equilibrium of unbalanced energy
in the body. These asanas sustain the energy flows and break down neuro-muscular knots. They
eliminate the stiffness of the shoulder muscles and the spinal chord by removing the energy
blockages. Further they charge the lungs and heart and revitalize the endocrine functions. Those
persons who have trouble with their genital organs or those who suffer with problems like early
ejaculation or weakness are also benefited. For females these asanas are particularly helpful in
regulating their menstruation. Even pregnant women can resume the practice just after two
months of delivery that helps toning up their flaccid muscles around girdle zone after childbirth.
Thus we can easily surmise that people who are conscious of maintaining their youthful energy
should work vigorously upon these asanas.
The various asanas in Pawanmuktasana - Part III series are listed below. You can learn about
the asana by clicking each link:
Abdominal Stretch (Udarakarshanasana)
Udarakarshanasana is an Indian translation for Abdominal Stretch posture. You can learn this
asana as below:
• Get in the primary position - Squat down holding the legs apart.
• Maintain the body balance on the soles of legs.
• Place the palms on the knees.
• Hold the spinal chord and the neck straight.
• This is the initial position of the exercise.
• Remain conscious towards the body balance.
• Inhale deep and then exhale out.
• Place the right knee on the floor near the left toe.
• This is possible that the right heel may get raised.
• Turn the right knee left ward and the left knee towards the right.
• Maintain the palm pressure on the left knee.
• Attempt to squeeze the lower abdomen with the combined pressure of both thighs.
• Now look over the left shoulder.
• Hold the breath for 3 to 5 seconds in this final position.
• Inhale and get back in the initial position.
• Repeat this exercise from the other side and complete the cycle.
• Practice at least ten times.
• When the right knee touches the floor then keep the hind paw loose so that most of the
thigh area touches the floor.
• Practiced also during Shankha Prakshalana, in which breathing is reversed to increase the
pressure of the thigh against the abdomen.
Breathing Pattern:
• Body balance.
• Synchronization of the body movement with the breathing.
• Alternate stretch and compression of the lower abdomen.
Consciousness:
• Body balance.
• Smoothness of the movement.
• Heart beat and breath when reclining in Shavasana pose.
• Effects of the asana on the lower back, hips, knees and the ankles.
Benefits:
• Cures abdominal ailments.
• Relieves the constipation.
Contraindications:
• Surgery.
• Hernia.
• Post 2nd trimester pregnancy.
• Menstruation.
Wind Releasing Pose (Vayunishkasana)
Vayunishkasana is an Indian translation for Wind Releasing Pose. You can learn this asana as
below:
• Get in the primary pose - Squat down with the legs wide apart.
• Hold the spinal chord and the neck straight.
• Press the knees slowly with your arms.
• Keep the elbows slightly bent.
• Now bend the elbows and place the palms below the insteps of legs.
• Keep the four fingers under the soles with the thumbs above.
• Keep your eyes open during the entire exercise.
• This is the initial position of exercise.
• Breathe easy and bend your neck forward.
• Hold your breath for a while.
• Slowly raise your buttocks and straighten your knees.
• Allow the neck to remain downward.
• If possible try to touch both the knees with your nose.
• Hold out the position for 3 seconds, accentuating the spinal bend.
• However do not strain.
• Exhale out and get back in the initial position.
• This is the final moment and first cycle of exercise.
• Initially repeat this for 8-10 times.
Breathing Pattern:
• Inhale when you squat and retain.
• Exhale when you raise the buttocks and retain.
Consciousness:
• On the breath.
• Movement.
• Neck stretch in the starting position.
• Spinal bend in the standing position.
• Synchronization of body movement with the breathing.
Benefits:
• Provides flexibility in the thigh muscles and spinal chord.
• Prepares the body for higher stages asanas.
• Eradicates the spinal stiffness developed due to the wrong sitting posture.
• Balances the pressure between all the vertebrae and joints.
• Stretches and tones up all the spinal nerves and dural sheaths.
• Relieves flatulence.
Contraindications:
• High blood pressure.
• Waist related pain.
• Sciatica.
• Cervical spondylitis.
• Hernia.
• Post 2nd trimester pregnancy.
• Menstruation.
Rope Pulling (Rajju Karshanasana)
Rajju Karshanasana is an Indian translation for Rope Pulling. You can learn this asana as below:
• Get in the primary position - Sit on a blanket or floor and keep your legs stretched and
together.
• Maintain your toes ceiling ward and the heel on the floor.
• Place both hands on the floor alongside the waist.
• Hold your spinal chord and the neck straight.
• Breathe easy and keep your eyes closed.
• Remain conscious towards your body balance.
• Now contemplate about pulling a hanging rope with alternate hands.
• Open your eyes with ease.
• This is the initial position.
• Clench the fingers to form a fist.
• Inhale and reach up with the right hand as if to grasp the rope at a higher end.
• Do not allow the elbows to bend.
• Look upwards.
• Exhale deep and act as if pulling the rope downwards.
• Follow the downward movement with the eyes.
• Repeat this with the left hand and complete the cycle.
• Practice this with both the hands ten times.
Breathing Pattern:
• Inhale when you raise the arm.
• Exhale when you lower the arm.
Consciousness:
• On the breath and the movement of hands upward and downward.
• On the shoulder muscles and the back.
Benefits:
• Works up the arms muscles taut and strong.
• Firms up the breast among women and develops chest muscles for men.
• Loosens the shoulder joints and stretches the upper back muscles.
• Also beneficial for long hour computer operator.
• Get in the primary position - Sit down with legs stretched apart.
• Hold the neck and the spinal chord straight.
• Close the eyes.
• Place the hands on the thighs.
• Remain conscious towards the body balance.
• Breathe slow and rhythmic.
• Just contemplate about churning a village flourmill.
• Now open the eyes.
• This is the initial position.
• Interlock the fingers of both hand and hold them in front of your face.
• Maintain the hands straight, erect and parallel to the shoulder height.
• Now inhale deep and bend the torso backward.
• Exhale easy and bend the body right ward.
• Place the straight but interlocked hands on the right toe.
• Bend forward and inhale.
• Touch the left toe while swiveling the torso to the right.
• Lean back as far as possible on the backward swing.
• Swing the torso and bring the arms and hands to the left side, over the left toes and then
back to the center position.
• This signifies that you are forming a circle with your hand.
• This is the first cycle of exercise.
• Repeat this ten times clockwise and then anticlockwise.
• Maintain the hands straight and interlocked during the entire exercise.
• Recline in Shavasana pose for a while when the exercise gets over.
Breathing Pattern:
• Inhale when you lean back.
• Exhale when you move forward.
Consciousness:
• On the breath.
• The body balance.
• Hips.
• Pelvic area.
Benefits:
• Tones up the nerves and pelvic organs.
• Regulates the menstrual cycle.
• Improves the postnatal recuperation.
Contraindications:
• High blood pressure.
• Hernia.
• Post 2nd trimester pregnancy.
• Abdominal surgery.
Wood Chopping (Kashtha Takshanasana)
Kashtha Takshanasana is an Indian translation for Wood Chopping exercise. You can learn this
asana as below:
• Get in the primary position - Sit down with the legs stretched together.
• Hold the neck and the spinal chord straight.
• Place the palms on the thighs.
• Close the eyes and relax.
• Breathe slow and rhythmic.
• Just contemplate rowing all alone a boat.
• Inhale deep and open your eyes.
• This is the initial position of exercise.
• Stretch the hands parallel to the shoulder and form a clenched fist.
• Bend the elbows place them alongside the breast as if holding down an oar.
• Exhale and move the torso forward to the possible extent.
• Allow the forehead to touch the knee and the hands to the sole of legs.
• Do not allow the knee to get raised when you move forward.
• Inhale and lean back to the possible extent.
• Withdraw the hands back to the shoulders.
• This is the first cycle.
• Make out a complete circle with the hands moving up the leg sides and the torso.
• Hold the legs straight thorough out the exercise.
• Practice this for 5 to 10 rounds
• Reverse the rowing direction and practice again for 5 to 10 rounds.
• Recline in Shavasana pose when the exercise gets over.
Breathing Pattern:
• Inhale when you lean back.
• Exhale when you move forward.
Consciousness:
• On the breath.
• Body balance.
• Buttocks.
• Pelvic area.
Benefits:
• Positive impact on the pelvis and abdominal area.
• Alleviates the constipation with abdominal massage.
• Beneficial for gynecological disorders.
• Shoulder, arms and buttocks gets attractive and taut look.
Contraindications:
• High Blood Pressure.
• Spinal chord problem.
• Post 2nd trimester pregnancy.
• Menstruation.
Salutation (Namaskarasana)
Namaskarasana is an Indian translation for Salutation Pose. You can learn this asana as below:
• Get in the primary position - Squat down with the legs and knees wide apart.
• Place the elbows against the inside of the knees.
• Maintain the body balance.
• Hold the spinal chord and the neck straight.
• Now place both the hands to the breast in salutation pose.
• Breathe easy and natural.
• Keep your eyes closed or open.
• Inhale and move the head backwards.
• At the same time press the knees apart with the elbows as wide as possible.
• While pressing the knees turn the neck backward.
• This is the initial position.
• Hold the position while retaining the breath.
• Exhale out.
• Lessen the pressure on the knees of elbows.
• Straighten the neck.
• Apply pressure on the elbows and straighten the hand
Push in with the knees pressing the arms inward.
• Move the neck forward and allow the chin to touch the breast.
• Exhale out and pause for a while.
• This is the first cycle of exercise.
• Repeat this for ten times.
• Recline in the Sukhasana pose when the exercise gets over.
Breathing Pattern:
• Inhale when you bring the palms together in front of the chest.
• Exhale when you extend the arms forward and retain.
Consciousness:
• On the breath.
• Movement.
• Back of the neck stretch.
• Chest in the initial position.
• Shoulder muscles in the forward position.
Benefits:
• Profound effect on the nerves and thigh muscles.
• Proper massage of the shoulder, arms and neck muscles.
• Enhances the flexibility of hips.
• Quite useful for normal delivery provided done under a qualified Yoga instructor.
Contraindications:
• High blood pressure.
Crow Walking (Kaua Chalasana)
Kaua Chalasana is an Indian translation for Crow Walking Pose. You can learn this asana as
below:
• Get in the primary position - Squat down with the legs held apart and the buttocks above
the heels.
• Remain conscious towards the body balance.
• Place the hands on the knees.
• Maintain the spinal chord and neck straight.
• Mentally contemplate about the crow movement.
• This is the initial position.
• Move in small steps while still squatting.
• Do not tumble forward.
• Hold the knees flexed so the buttock remains on the right heel.
• Move either on the toes or the soles of the feet whichever is difficult.
• Step forward and move the opposite knee on the floor.
• Practice only to your capacity.
• Then relax and recline in Shavasana pose.
Breathing Pattern:
• Breathe naturally and with ease throughout.
Consciousness:
• Body balance.
• Smoothness of the movement.
• Heart beat and breath when reclining in Shavasana pose.
• Effects of the asana on the lower back, hips, knees and the ankles.
Benefits:
• Regulates the blood circulation in the leg muscles.
• Helps in sitting for a long duration during the meditation.
• Regular practice allays the constipation.
Contraindications:
• Knee or joint pain.
• Toe or ankle sprain.
Relaxation Asanas
Concept:
These asanas provide mental peace and one feels energetic after just few hours of practice. One
may practice this at the beginning, middle and or at the end of any asanas. These exercises seem
very easy at first, but if followed rigorously, are quite difficult for the tension in all the muscles
of the body must be consciously released. The muscles often appear completely relaxed but, in
fact, tightness still remains. Even when one sleeps, the comfort is elusive. Constant postural
abnormalities exert strain on the back muscles providing them little solace in the traditional
supine pose. That is why these exercises prove very relaxing to the spine and related structures.
The primary aim of such asanas is to relax the every bit of muscle and provide them a deep
repose. Those who feel uncomfortable due to the spinal chord problem will certainly get huge
solace in these asanas. Generally all asanas follow certain fixed time period, but one can perform
these asanas any time.
The various poses in Relaxation Asana series are listed below. You can learn about the asana by
clicking each link:
Corpse Pose (Adhvasana)
These asanas provide mental peace and one feels energetic after just few hours of practice. This
asana has two variations. You can learn this asana as below:
Variation I:
• Best time- just before the sleep after a hard days' work.
• Lie flat on the back over a blanket in clean and quiet place.
• Maintain some distance between your legs.
• Place your hands along side the waist with palm fingers curled up.
• Hold the spinal chord and the neck straight.
• Keep your eyes and lips closed with ease.
• Hold your body positions firm and get conscious towards breathing.
• Breathe easy and get your consciousness up to the navel zone.
• Become free from all the physical and mental afflictions.
• Begin mental counting, say 27.
• Breathe easy then along with swelled tummy repeat 27.
• Repeat again this number when you exhale out.
• Next time when you inhale then mentally count 26.
• Repeat this number when you exhale out.
• Complete this inverse counting without any miss.
• Suppose if you miss out then begin once again from the start.
• Do not make any change in your rhythm or style of breathing.
• You will certainly get relaxed and peaceful by the time you're counting gets over.
• Now get in the Sukhasana pose and relax.
Variation II:
• Hold oneself in tadasana pose with the both the arms overhead.
• Maintaining the physical balance on the toes, raise one leg and extend it either forward or
backward.
• Repeat this with the other leg.
• Practice this for 10 times.
Benefits:
• Mental and physical relief.
• More effective after Surya Namaskara.
• Insomniacs particularly heart patients.
Consciousness:
• Physical - relaxing the body, breathing and mental counting.
• Spiritual - on ajna chakra.
Contraindications:
• Depression.
Superior Posture (Jyeshtikasana)
Jyeshtikasana is an Indian translation for Superior posture. You can learn this asana as below:
The various poses in Meditational Asana series are listed below. You can learn about the asana
by clicking each link:
Easy Pose (Sukhasana)
Sukhasana is an Indian translation for the Easy Pose. Sukhasana is a relaxing posture which may
be practiced for extended periods of sitting in siddhasana or padmasana. This is most common
and popular asana which can be performed by everyone irrespective of sex and age. One who
finds unable to hold physical balance in any other asanas can also practice this with ease. You
can learn this asana as below:
This asana fulfills all the energy required for meditational asanas. This plays especially an
important role in awakening ajnachakra. During this pose, alpha waves are generated which
provides peace to the senses and when senses withdraws itself from all the allurements the mind
gets inward and slowly concentration arises that simplifies the meditational path.
• Sit and stretch forward both the legs together.
• Bend the right knee and place the heel near the right buttocks.
• Allow the knee to touch the floor.
• Now bend the left knee and place the heel near the left buttocks.
• Maintain at least two foot distance between the knees.
• Join both the big toes together.
• The buttocks will get placed over the soles.
• Balance the body in this pose.
• Now bend forward the torso.
• Holding the both the hands straight place both the palms inside the knees below the
thighs.
• Fingers of both hands should remain inside the thighs.
• Now turn the neck back so that you may realize some strain over there.
• Balance the body in this position.
• Close the eyes and remain conscious towards the breathing.
Vajrasanas
Concept:
The vajra or thunderbolt is regarded as the weapon of lord Indra, the lord the gods. Similarly this
asana may be regarded as the king of all asanas related with the mind, the king of all the senses.
Vajra is major pulse (nadi) directly related with the genito- urinary system which regulates the
sensual energy of body. There are over all fourteen asanas in Vajrasana series. All these asanas
are related with the digestive system and sensual energy of a person. Therefore control of vajra
nadi leads to sublimation and control of sensual energy. Vajrasana series asanas are most
recommended in therapeutic yoga. There is hardly one person who has never been afflicted with
sensual or digestive problems. After certain age even waist pain is normal problem. The
vajrasana series plays an important role in alleviating waist pain, spinal chord or shoulder pain.
These are also quite effective during menstrual disorders and abortions like problems or even
normal delivery. That is why these days various doctors recommend yoga for safe and normal
delivery. There is no time boundation for these asanas with only provision that you are on empty
stomach and healthy. One can perform vajrasana even during menstruation. This relives one
from pelvic strain, waist pain or burning sensation. During Vajrasana the vital energy flow is
towards sahsradhara from muladhara which helps in meditation. Thus the sensual energy is
promoted towards spiritual upliftment. Even that person afflicted with sciatica and slip disc who
find unable to sit in meditational poses, can practice vajrasana easily.
Primary Vajrasana:
Variation I:
• Get in the Vajrasana pose as aforementioned
• Block breathing flow through nostrils
• Place the left or right big toe over each other
• This depends on the predominant air flow via left or right nostril
• This balances the breathing flow in the left and right nostrils related to ida and pingala
nadis
• Eventually this helps in tranquilizing the mind.
Variation II:
• Hold the feet apart so that big toes are quite apart from each other
• Get in the Vajrasana pose with the buttocks flat on the floor.
• This stimulates muladhara chakra
Consciousness:
• Physical- on the breathing and mental peace
• Spiritual- on manipura chakra
Benefits:
• Strenghtens the pelvic muscles
• Prevents hernia
• Relieves piles
• Digestion
• Constipation
• Dilated testicles and hydrocele
• Hyper acidity and peptic ulcer
• Assists in labour
• Alleviates menstrual disorder
• Sciatica and sacral infections
• Slip disc
Breath Balancing Pose (Padadhirasana)
Padadhirasana is an Indian translation for Breath Balancing pose. This asana may be used for
the preparation for pranayama. This is quite useful when one or the other nasal passage gets
blocked. You can learn this asana as below:
Variation I:
• To achieve better results place fists instead of only palms under the armpits.
Variation II:
The use of yoga danda or balancing stick). Yoga danda is a special T - shaped stick primarily
used by ascetics from ancient times for meditational purposes.
• Place the horizontal beam of the stick under the armpits.
• Practice to equalize the breath flow.
• Thereafter place the balancing stick in front of the body.
• Balance both the elbows on the horizontal beam of yoga danda.
• Hold yourself in this pose as long as you find comfortable.
Active:
Variation III:
• Get in the Vajrasana pose maintaining some distance between the knees.
• Hold the spinal chord and the neck straight.
• Place the buttocks over the soles.
• Keep the eyes open and stand up cautiously over the knees.
• Hold both the hands along side the body and relax.
• Inhaling deep stretch forward the right hand.
• Slowly exhale out and turn the body right wards.
• Maintain the physical balance.
• Get the right hand backward then raise the left hand parallel to the shoulder.
• Now grip the right heel with the right hand.
• Bend the torso and the neck backward.
• Place the right hand over the right heel.
• Press the waist forward and realize the strain over the stomach.
• Maintain your awareness over the left thumb.
• This is the final position of the practice.
• Hold yourself in this pose.
• Inhale deep and straighten the waist.
• Stretch forward both the hands parallel to the shoulder.
• Hold the neck straight.
• Now repeat this in other direction.
• This completes the cycle.
• Initially practice this 3 to 5 times.
Breathing Patterns:
• Inhale when you stand up on your knees.
• Exhale out when you grip the heel while turning the waist.
• You may hold or slow down the breath in the final position.
Consciousness:
• Physical - on the breathing, body movement, especially over the back, neck and lower
waist.
• Spiritual - on the anahata and Vishudhi chakra.
Benefits:
• Constipation
• Stiffness in the shoulder muscles
Contraindications:
• Waist pain.
• High blood pressure.
• Thyroid.
• Heart disease.
Intoxicating Bliss Pose (Anand Madirasana)
Anand Madirasana is an Indian translation for Intoxicating Bliss pose. This asana is primarily
used to awaken ajna chakra, and also to calm the mind, to relax the nervous system. You can
learn this asana as below:
Easy Form:
• This is the most important asana for females among Vajrasana series.
• Get in Vajrasana pose.
• Set yourself in the cat stretch pose.
• Maintain equidistance between the knees and hands.
• Hold the arms straight and keep the eyes open.
• This is the primary position.
• Inhale deep.
• Slowly raise the right thigh towards the back when the thigh gets parallel to the back.
• Then raise the lower knee and bring the toe towards the head.
• Turn the neck towards the back.
• The sole gets towards the back.
• Balance the body in this pose.
• Keep the eyes open and bring the consciousness between the eyebrow centers.
• Place any soft matter if you realize any knee pain.
• Exhale and bend down the neck and the right knee.
• Bring the right knee between the arms and attempt to touch the nose.
• Raise the back upwards.
• Hold yourself in this pose for a while.
• Place back the leg near the knee and straighten the neck.
• Similarly repeat this with the left leg and complete the cycle.
• Initially practice this five times and slowly increase it.
Breathing Patterns:
• Inhale when you raise the leg from behind towards the back.
• Exhale out when you touch the leg with the nose.
Consciousness:
• Physical - on the breathing and physical movement.
• Spiritual - on svadhishthan chakra.
Benefits:
• Tones the spinal nerves.
• Relaxes the sciatic nerves.
• Relives sciatica.
• Loosens up the legs.
• Tones up the vaginal passage after the child delivery.
• Stretches the abdominal muscles.
• Promotes digestion.
• Stimulates blood circulation.
• Reduces weight from the hips and thigh.