(garudasana) Benefits: Strengthens legs, improves balance, stretches the shoulders
Instructions: 1. From shift your weight onto the right leg. 2. Bring the left leg up and cross the left thigh over the right. 3. Hook the left foot around the right calf.4. Bring the arms out in front. 5. Cross the right arm over the left and bring the palms to touch. 6. Lift the elbows while keeping the shoulders sliding down the back. 7. Hold 5-10 breaths. 8. Repeat on the other side.
BENEFITS
Stronger arms, legs, knees and ankles. Open shoulder joints, creating space between the shoulder blades. Open hips and IT band. Increased circulation to all joints. Improved digestion and elimination. Improved balance. Improved focus.
[Vrikshasana]
* The name comes from the Sanskrit words vriksa or vriksha meaning “tree”, and asana meaning “posture” or “seat”.
Description
* From mountain pose, weight is shifted to one leg, for example, starting with the left leg. The entire sole of the foot remains in contact with the floor. The right knee is bent and the right foot placed on the left inner thigh, or in half lotus position. With the toes of the right foot pointing directly down, the left foot, center of the pelvis, shoulders and head are all vertically aligned. Hands are typically held above the head either pointed directly upwards and unclasped, or clasped together in anjali mudra.
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* The pose is typically held for 20 to 60 seconds to stretch the spine, returning to the mountain pose while exhaling, and then repeating standing on the opposite leg.
Benefits
* The pose improves balance, poise and posture. It improves posture and concentration, limbers the hips, deepens the thorax, strengthens the ankles, and firms and tones the muscles of the legs, back and chest.
* The pose emphasizes alignment of the head, spine and hips.
Anuloma pranayama is breathing through alternate nostrils of the nose. It is otherwise known as Nadi Shuddhi Pranayama or Nadi Shodhona Pranayama. It is practiced by sitting in any asana, such as sukhasana, vajrasana or padmasana. Alternate nostrils are closed, generally by using the right hand’s thumb, ring finger, and little finger. The thumb is used for closing the right nostril and the ring and little fingers are used to close the left nostril. The mouth is closed, and is not used for breathing. No sound should be produced while inhaling or exhaling.
The cycle of practice is:
* The right nostril is closed with the thumb. Air is exhaled through the left nostril, and inhaled back through the same nostril.
* The left nostril is closed with the ring finger. Air is exhaled through the right nostril, and inhaled back through the same nostril.
This is repeated at a normal breathing rate. It is advisable to have an inhale: exhale ratio of 1: 2. Changing nostril after exhaling is considered wrong. Many health benefits are claimed for this pranayama. It is advisable to practise Single Nostril Breathing before doing this pranayama. This pranayama can also be practiced with breath retention (Kumbhaka), after a long practice of the ordinary one. The inhale: retention: exhale ratio must be 1:4:2.
Sukhasana means the ‘Comfortable posture’. This is the easiest of all asanas. You can even commence a yogic asana session by sitting in this ‘Sukha’ or pleasant position. It is actually a cross-legged sitting position where you are comfortable. Your body remains at ease and in a static posture in this asana.
METHODOLOGY
Sit down on the floor over your exercise mat.Keep the back erect.Loosely stretch out the legs in front of you.Fold the left leg.Draw in the foot towards the body.Raise the left knee.Slide the left foot under the right thigh.Tilt up the left sole.The left sole should be touching the back of the right thigh beside its knee.Do the same with the right leg.Similarly draw in the right foot towards your body.Raise the left knee.Slide the right foot under the left calf.Tilt up the right sole.Ensure that the edge of the right foot supports the left shin.At this juncture, the legs would be loosely crossed at the ankles.Now, you can also adjust the position of the legs with the hands.Assume the position that is most comfortable to you.Rest your hands on the knees.Keep your back, head and neck erect during this posture.You can stay put in this position as long as you wish.While concluding the first session of this asana, first slowly stretch in front the right leg.Then, stretch in front the left leg.Both the legs should be lying in front of you in a parallel position next to each other.After that you can repeat the asana interchanging the positions of the right and the left legs.
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ADVANTAGES
Whenever you wish to sit down on the floor you can assume this asana. It relaxes the body and the mind. You can also do the breathing exercise (mentioned in detail in the section on Padmasana) as well as the concentration strategy. Your entire body and mind will be relaxed.
(Parvatasana)The meaning of the Parvatasana in Sanskrit term, ‘Parvata’, is ‘mountain’. During this asana, the body of the practitioner resembles that of a mountain peak. The arms are raised high above the head with the fingers joined together and the palms pointing outwards.
METHODOLOGY
To perform Parvatasana you will have to assume the Padmasana posture.The fingers will have to be locked firmly.Slowly inhale deeply.Stretch the arms.Bring the finger-lock overhead and keep it vertically above the head.But neither raise your knees nor rise from the seat.Turn up your palms overhead.Exhale.Once again inhale.Stretch upwards the arms from the shoulder blades.Stretch the trunk to the optimum level.Hold your breath and remain in this posture for 10 seconds.Slowly complete the exhalation in five seconds.Resume the starting position.
ADVANTAGES
The back muscles of your diaphragm are strengthened. This asana rectifies breathing problems. The chest is extended to its entire extent. The lungs also expands its capacity. The balancing power of the body increases. The physique becomes slim. Parvatasana pulls up the muscles in the abdomen, pelvis and the sides. The spine and ribs are extended. The hips are loosened. The generally inactive waist is exercised. Parvatasana cuts down excess flab from the abdomen, tummy, hips and the waist.
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(Gorakhasana -Named after Yogi Gorakha)
Starting Position: Padmasana
Concentration: on the balance of the body
Breath: normal breathing
Repetitions: once
Practice: Sit in Padmasana. With the help of the hands, come up to balance on the knees. >Straighten the upper body and bring the palms together in front of the chest. To facilitate balance, concentrate on a fixed point in front of you. Hold the position for 1-2 minutes then slowly come back to the starting position. Benefits: Improves the sense of balance and ability to concentrate. Gorakhasana calms the nervous system and helps reduce hip displacement.
