YOGA - ASANAS AND MUDRAS

YOGA- ASANAS & MUDRAS

Yoga is one of the most precious heritages of India. It is a popular perception that yoga a set physical postures and breathing exercises. However, it is much more than that. It is an art of healthy living and a science of experience that can be practiced by people of all ages. Yoga enhances human capabilities at physical, mental and spiritual levels. Spreading the awareness of the Yoga- benefits is necessary to initiate more and more people, especially the youths, into world of good health and happiness through Yoga.     

Yoga has its roots in the ancient texts like the Vedas and the Upanishads. Technically speaking  nd light.become something of a fad and has spawned exercise regimes like power yoga and hot yoga. It’s also a popular form of alternative therapy to treat various ailments. Yogis claim that treatments have benefited patients of autism, asthma and even cancer as they make the body more receptive to cure and healing. On The Health Site, you’ll find everything you ever needed to know about yoga including the various yoga asanas, the various health benefits, asanas for a better sex life and how it helps battle ailments like diabetes, stress and depression, arthritis, belly fat and even menstrual pain.

One should perform all the movements in all the Asanas in comfortably and in controlled mnner with uniform speed, voiding jerky and hasty movements, breathing normally all through the Asanas. Dress should minimum, loose
21^st June is celebrated as the World yoga Day. On this day ( 21^st June,2014) this year I have completed the following Yoga Asanas/ Mudras(putting both together) at my Yoga Institute, where these asanas/ mudras were assigned to me after a complete medical check up and after considering my age and physical condition of my body:

I. SVASTIKASANA [स्वस्तिकासन ]

Steps to do this pose:




Sit down on the yoga mat.Stretch out both legs together, hands by the side of the body, palms resting on the ground, fingers together pointing forward.Now fold your one leg at the knees and put it against the joint of the other thigh.Fold the other leg and put it near the joint of the other thigh.
(मांडी घालून, एका पायावर दुसरा पाय घेऊन बसणे)  Put both hands on the knees in jnana mudra.

Retain this position for 5 to 10 minutes or as comfortable to you. Concentrate and focus on each part of your body. Free your mind of external thoughts. Relax completely, feel the sensations that you get but do not respond to them.  While returning to the original position first stretch out right leg. Then stretch out left leg and keep both legs together.

Benefits

It helps maintain normal temperature within the body and tones abdominal muscles and sciatic nerve. It improves one's concentrating power. This is a very suitable position for knowledge, learning, meditation, preparation for other asanas and relaxation between any two sitting position. As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind.

 

II. SHAVASANA [शवासन]

The name comes from the Sanskrit words Shava (शव, Śava) meaning "corpse",^[3] and Asana (आसन, Āsana) meaning "posture" or "seat".

Steps to do this pose:

Shavasana is perhaps the most important part of yoga practice. Lying on the back, the arms and legs are spread at about 45 degrees, the eyes are closed and the breath deep, usingdeergha (long) pranayama. The whole body is relaxed onto the floor with an awareness of the chest and abdomen rising and falling with each breath. All parts of the body are scanned for muscular tension of any kind, which is consciously released as it is found, optionally with a small repetitive movement of the area. All control of the breath, the mind, and the body is then released for the duration of the asana, typically 20–30 minutes although currently I am doing just 5 minutes of it.The asana is released by slowly deepening the breath, flexing the fingers and toes, reaching the arms above the head, stretching the whole body, exhaling, bringing the knees to the chest and rolling over to the side in a fetal position. After a short time and a slow inhalation, the practitioner takes a seated position.

Benefits

It is intended to rejuvenate body, mind, and spirit.

Relaxation

After the exertions of the practice, shavasana allows the body a chance to regroup and reset itself. After a balanced practice, the entire body will have been stretched, contracted, twisted and inverted. This means that even the deepest muscles will have the opportunity to let go and shed their regular habits, if only for a few minutes.

Furthermore, the physiological benefits of deep relaxation are numerous and include:^[1]

• a decrease in heart rate and the rate of respiration,
• a decrease in blood pressure,
• a decrease in muscle tension,
• a decrease in metabolic rate and the consumption of oxygen,
• a reduction in general anxiety,
• a reduction in the number and frequency of anxiety attacks,
• an increase in energy levels and in general productivity,
• an improvement in concentration and in memory,
• an increase in focus,
• a decrease in fatigue, coupled with deeper and sounder sleep, and
• improved self-confidence.

III. ARDHA HALASANA [अर्ध हलासन]

A] With one leg at a time

B] With both the legs at a time

Steps to do this pose:
Lie on your back on the yoga mat, hands at the side touching your body and palms facing the floor (ground) and heels together and the ankles touching each other. Now raise your right leg as high as you (comfortably) can,without bending at the knee. With practice you can raise it vertically straight making a right angle with the ground. Maintain the position for some time, breathing in 5 to 10 times deeply and slowly, keeping the rest of the body relaxed. Lower the right leg slowly and come back to the original position. Repeat the procedure with your left leg to complete one round of the Asana. 
Do 3 such rounds and your ready for the next Asana. 

IVA . ARDHA PAVANMUKTASANA [अर्ध पवनमुक्तासन]

 Without raising the head and first with one leg at a time and then with both the legs at a time.

Steps to do this pose:

Lie on your back, with legs stretched, heels together and ankles touching each other. Slowly bend your right knee and with kelp of your hands pull and press the right knee to your stomach. Maintain the position for some time breathing in 5 to 10 times deeply and slowly, keeping rest of the body relaxed. Slowly lower the right leg and come back to the original starting position. Repeat the same procedure for the other leg to complete one round of this Asana.

Do such 3 rounds.

Repeat the same procedure by raising both the legs together at a time.

Do such 3 rounds.

B] PURNA PAVANMUKTASAN [पूर्ण पवनमुक्तासन ]

Raising the head and first with one leg at a time and then with both the legs at a time.

Steps to do this pose:

Lie on your back, with legs stretched, heels together and ankles touching each other. Slowly bend your right knee and with kelp of your hands pull and press the right knee to your stomach and simultaneously lifting your head as high as possible. With practice you will be able to your head to the knee.  Maintain the position for some time breathing in 5 to 10 times deeply and slowly, keeping rest of the body relaxed. Slowly lower the right leg and come back to the original starting position. Repeat the same procedure for the other leg to complete one round of this Asana.

Do such 3 rounds.

Repeat the same procedure by raising both the legs together at a time.

Do such 3 rounds.

V. MAKARASANA [मकरासन ]

Steps to do this pose:

Lie prostrate (उताणे पडा) with legs spread apart at 45 degree angle with each other. Let your face rest on your folded arms. Maintain the position for three minutes, keeping the body relaxed and breathing normally, deeply and slowly.

VI. BHUJANGASANA [भुजंगासन]

Steps to do this pose:

Lie on you back with face downwards, legs stretched with knees / ankles touching each other and hands at the sides. Now bend the arms at the elbows and bring the palms in line with your shoulders and place them close to you body and facing the ground. Raise your chest, neck and the head so that you are able to see straight in front of you.  Maintain the position for some time breathing in 5 to 10 times deeply and slowly, keeping rest of the body relaxed.

VII. ARDHA SHALABHASANA [अर्ध शलभासन]

 

Steps to do this pose:

  

Lie prostrate on the yoga mat with your chin supporting your face. Let the hands be close to your body. Roll the palms into fists. Now slowly raise your right leg straight up as high as you are able to and without bending at the knee. Maintain the position for some time breathing in 5 to 10 times deeply and slowly, keeping rest of the body relaxed. Repeat the procedure with respect to the other leg so as to complete one round of this Asana.

Do such 2 to 3 rounds.

VIIIA. KATIVAKRASANA [ कटीवक्रासन]

Steps to do this pose:

Lie on your back, legs stretched and the hands are kept sideways such that they make right angle with your body (i.e. your body and the arms make a cross or a plus + sign). Let palm rest facing the ground. Bend both the knees and bring the heels close to your buttocks. Ankles touch each other and the soles of your feet firmly on the ground. Now turn both the legs (bent at the knees) towards your left so that the left side ( buttocks, thigh, knee side calf and the ankle touch the ground and the right leg (bent) is above it. Simultaneously, turn face to the other side (i.e. right) and you are able to look over and in line with your shoulder. Maintain the position for some time breathing in 5 to 10 times deeply and slowly, keeping rest of the body relaxed. Slowly come back to the original starting position. Repeat the same procedure on the other side to complete one round of this Asana.

Do such 3 rounds.

VIIIB. VAKRASANA [वक्रासन]

 

Steps to do this pose:
Sit erect, legs stretched, heels together so that spine is at right angle with the ground. Keep the palms on the respective knees. Now bend the right knee and place the right foot by the side of the left knee. Stretch and twist your waist towards your right side and take the left hand around your right knee. Roll your right shoulder back and place your right palm 9(facing the floor) in line with the left leg but away from the body so as to keep the spine erect yet twisted. Look at the wall behind. Keep the face relaxed with natural breathing. It is recommended to maintain this position for half a minute to three minutes. to come back to the original position, bring back your hands one by one to their original place, stretch your right knee and come back to the original starting position. Repeat with the left leg.
Benefits:
Cures constipation,flatulence, dyspepsia and Liver weakness. It also controls and cure diabetes as it activates the Pancreas and reduces the extra fats around the abdominal region.

IX BHADRASAN (BUTTERFLY) [भद्रासन]

Steps to do this pose:

1.       Sit in an upright position and assume Swastikasana.
2.       Stretch out both legs in front of you close together.
3.       Bend your legs at the knee and bring the feet towards the body. The knees should be pointed outwards.
4.       Join the soles of the two legs with the toes and heels close together.
5.       Using the thumb, forefinger and middle finger clasp the toes and fore part of both feet together.
6.       Maintain an erect posture.
7.       Bring the feet closer to your body while bending the elbows outward.
8.       Widen your thighs and gently bend the knees downwards.
9.       Keep drawing the feet inwards until they are well placed close to the perineum.
10.    Place the heels on either sides of the perineum.
11.    Sit straight up.
12.    Remain in this position for 10-15 seconds, breathing normally.
13.    Flap the thighs as if they are wings of a butter fly.
14.    Release the finger lock.
15.    Slowly stretch out the legs in front and return to starting posture.

Benefits

 

• ·         The pose can relieve stiffness of knees, hips and ankle-joints
• ·         Bhadrasana should be practiced for healthy kidneys, prostrate, and urinary bladder.
• ·         Tension is released from the spinal coccygeal and sacral regions.
• ·         Practicing of this posture helps in blood supply to the muscles and ligaments of the uro-genital region.
• ·         The pelvis and groin muscles are strengthened.
• ·         Inner thighs get toned up.

X.GOMUKHASANA [गोमुखासन]

 

Steps to do this pose:

Sit straight and erect. Fold your left leg by bending it at the knee. Take your right leg around it (bending at the knee) and try to place the sole of the right foot on the ground. Raise your right arm above the head and bend it at the elbow behind your back. Simultaneously, take the left arm behind. Then let the right palm reach the left palm and try pulling the palms, the right pulling the left one up and the left pulling the right one down. Initially, you may use a towel (gripping it firmly between the palms), which I am currently using, minimize the distance between the palms and with right one pull towel up while pulling it down with the other. Maintain the position for some time breathing in 5 to 10 times deeply and slowly, keeping rest of the body relaxed. Slowly come back to the original starting position. Repeat the same procedure by reversing the positions of the legs to complete one round of this Asana.

Do such 3 rounds.

XI. PARVATASAN [पर्वतासन]

Steps to do this pose:

1. Sit in Swastikasan posture and keep your spine and neck straight. 

2. Join the palms in namaskar mudra (palms facing each other with fingers pointing upwards)  at the chest level and closing the eyes gently,  raise the namaskar to the top of your head.

3.  Raise  both the hands above the head, maintaining the namaskar, thus giving the impression of a mountain or Parvat.

4.  Elbows should be straight and hands stretched upwards. Breathing should be slow and deep. Feel the beat of the heart.

5. Return to normal position while exhaling. This asana can be performed three to four times.

Benefits & Precautions: 

Parvatasana pulls up all the abdominal, pelvic and side muscles, stretches the spine and ribs. It gives natural massage to the heart and lung muscle and is very useful in relieving the lumber, spinal, shoulder, knee and ankle pains and varicose veins. 

XII. BRAHMAMUDRA [ब्रह्ममुद्रा]

Steps to do this pose:

Sit in Swastikasana, resting the back of the palms respective knees. With the index fingers of each arm and the thumbs of the respective hands make loops and let the other remaining three fingers of each hand remain stretched and pointing downwards. Keeping the chest and the shoulders straight and erect turn your neck to your right, so that you can see over straight and in line with your shoulder and over it. Maintain the position for some time, breathing normally all the while. Slowly turn your neck and bring your face in front, maintain the posture for some time. Following the same procedure turn your neck towards your left, again in front then upwards, back in front, then downwards and finally in front once again, maintaining the positions for some times for each posture to complete one round of this Asana. Do such 2 to 3 rounds.

XIII.VAJRASANA [वज्रासन]

 

Steps to do this pose:

Bend your knees backwards and sit so that your buttocks rest on the heels of your feet. Big toe  of left foot should touch the big toe the right one  and both the heels should remain outward. Keep the palms on the respective thighs. Maintain the posture for 3 to 5 minutes, breathing normally.

XIV. CHAKRASANA [चक्रासन]

Steps to do this pose:

Stand straight and erect, heels together and the hands at the sides. Raise the right arm sideways (without bending it at the elbow) and horizontally with the palms facing the ground till the arm is parallel to the ground. Now turn the palm so that now the back of the palm faces the ground. Raise the arm further up so that the upper arm touches your head. Stretch the arm over the head towards the left such that your neck and the head turn towards the left side making ‘crescent moon’ shape with the right arm (with palm facing down),the head, the neck and the torso. Maintain the position for some time breathing in 5 to 10 times deeply and slowly, keeping rest of the body relaxed. Slowly come back to the original starting position. Repeat the same procedure using the other arm to complete one round of this Asana.

Do such 3 rounds.

XV. TADASANA [ताडासन]

Steps to do this pose:

Stand straight, erect  with hands at the sides and in attention posture. Slowly raise both the arms parallel to each other and in front of you, fingers stretched.  Raise them further up and above your head so each arm is touching your head on the sides. Take a deep breath and stretch your arms high up, standing on your toes, stretching your calf muscles, knees, thighs. waist, ribs, shoulders and arms, so as reach maximum height. Maintain the position for some time breathing in 5 to 10 times deeply and slowly and take a deep breath and come back to the original position by breathing out. Return to normal position while exhaling.

Do such 3 rounds.

XVI. TRIKONASANA [त्रिकोणासन]

Steps to do this pose:

Stand straight and erect, heels/ feet apart  and the hands at the sides. Raise both the arms sideways (without bending it at the elbow) and horizontally with the palms facing the ground till the arms are parallel to the ground. Twist your waist and turn to your left keeping the spine erect. Slowly bend down and stretch your right arm so as touch the lower part of your left leg with your right palm, without bending your knees. Simultaneously, the left arm goes up and is inclined in North- West direction with palm facing your bent head and fingers pointing in N-W direction. Looking at the palm of your left hand maintain the position for some time breathing in 5 to 10 times deeply and slowly, keeping rest of the body relaxed. Slowly come back to the original starting position. Repeat the same procedure using the other arm to complete one round of this Asana.

Do such 3 rounds.

XVII. DRISHTI- NASAGRA [दृष्टी नासाग्र]

Steps to do this pose:

Sit in Brahmamudra posture. Roll the right palm into a fist keeping the thumb stretched and out. Raise the right arm without bending at the elbow in front of you such that the tip of the outstretched thumb (pointing vertically upwards) is exactly in line with your eyes. Slowly rotate the arm horizontally and keep looking at the tip of the thumb till the right arm is in line with your shoulder and continue looking at it as the arm is rotated back in front. Repeat the same with the other arm to complete one round of this Asana. Dothis exercise for 5 to 10 minutes.

XVIII. LOMA- VILOMA[ लोम - विलोम]

Steps to do this pose:

Sit in Brahma Mudra posture. As shown in the picture above, keep the little finger, ring finger and the thumb of your right palm stretched and open while the remaining two fingers closed. Raise the right arm, bend it at the elbow and close the right nostril with the help of the thumb and inhale deeply through the left nostril, release the thumb pressure and close the left nostril with the help of ring finger and the exhale through right nostril. Then breathe in through the right nostril and breathe out the left one to complete one round. Do 20 such rounds.

XIX. UJJAYI [उज्जायी]

\

Steps to do this pose:

• Lie down on the floor, with your legs outstretched and arms by your side.
• Now, relax your entire body and breathe out through your mouth. While breathing out, make sure your lungs are emptied and you purse your lips into a pout (like you would if you were to whistle).
• Once your lungs are emptied, inhale air through your nose. Make sure you fill in your lungs completely. Hold your breath and stretch out your legs (by pointing your toes towards the wall in front of you).
• Hold this position for as long as you can hold your breath, then breathe out as you relax your body.

XX. OM RECITATION [ ॐ उच्चारण]

Steps to do this pose:

Sit on the Yoga mat cross-legged with straight and erect back at all times, in Brahmamudra posture.Wear loose comfortable cotton clothes so that all the channels of the body are free and comfortable.Slowly inhale and exhale for some time.Now place your right palm (facing up) in your left palm, kept adjacent to your navel.Close your eyes and relax your mind and body. Slowly realize the vibrations taking place in each part of your body. As the awareness of the vibrations become more aligned, slowly take a breath, hold it for a second or two and the exhale slowly. Slowly utter 'OM' (ॐ), breaking into shorter ' O--O' ओ--ओ ')  while inhaling and  the longer or extended 'MMMM' ('म----म-----म----म---म') while exhaling. Feel the vibrations on your lips, tongue, throat and the chest. After you have exhaled fully, relax for a second or two. Continue chanting or reciting 'OM' in this manner for at least 5 minutes or so.

XXI. SHAVASANA [शवासन]

Steps to do this pose: As described earlier.

As I learn more about 'Yoga' in my Institute, I shall up date this blog ,writing more about the benefits and other Asanas and Mudras and about their benefits.
                                                                       Vinay Trilokekar