Yogasanas

Preventive and curative Aspect of Yoga system:

YOGA system practiced in India is having a great heritage and long history. It takes care of all the aspects of human personality at the physical, mental, social, spiritual, and emotional levels. All the systems of medicine at their best aim at curing the disease whereas Yoga aims at preventing the disease and promoting health by reconditioning the physiological mechanism of the individual along with curing the problems. There are some practices which cultivate strong immunity in people and make them capable of offering an effective resistance to various environmental pressures and thus, maintain behavioral steadiness and intellectual stability.

Some useful Asana/ Kriyas / Pranayam: 

The basic approach of Yoga is to correct the life style by cultivating a rational positive and spiritual attitude towards all life situations. These may be practiced by children, elderly, women and adults.

1. ARDHAKATI CHAKRASANA

Technique:

• Slowly raise the right arm side ways up while inhaling.
• At the shoulder level turn the palm upwards.
• Continue to raise the arm with deep inhalation vertically until
• The upper arm touches the right ear.
• Stretch the right side of body completely by stretching the right hand.
• Bend the trunk slowly to the left while exhaling.
• The left palm slides down along the left thigh as far as possible.
• Do not bend the right elbow or the knees.
• Maintain with normal breathing.
• Slowly come back to vertical position while inhaling and stretch
• The right arm up. Feel the pull along a straight side of the body.
• Bring the right arm down while exhaling to Sthiti position.
• Come back and relax in Tadasana Sthiti.
• Repeat on the left side, by bending towards the right side.

Benefits:

1. Reduces fat in waist region.
2. Stimulates sides of the body.

2. Padahastasana-

Technique:

• Stand erect with legs together.
• Inhale slowly and raise the arms above the head region.
• Stretch up the body from the waist.
• Exhale and bend forward from the lower back until the trunk is parallel to the ground. Stretch out the shoulders at horizontal plane and inhale.
• While exhaling bend down further until the palm rests on the ground and chin touches the knees.
• Maintain in this final posture without bending the knees.
• Inhale, come up slowly to the vertical position and stretch the arms above the head.
• Exhale, drop down the arms.
• Relax in Tadasana.

Benefits:

1. Increases the spinal flexibility.
2. Strengthens the thighs.
3. Helps preventing constipation and menstrual problems.
4. Improves digestion.
5. Enhances blood flow to the head region.

Limitations: Vertigo, severe degree of hypertension, cervical spondylosis and disc prolapse.

3. VRIKSHASANA:

Sthiti: Tadasana

Technique:

• Inhale bend the right leg at the right knee and keep the right sole at the inner side of the left thigh near perineum.
• Exhale again while inhaling raises both the arms above the shoulder level and adopt namaskara mudra.
• Gaze at a single distant object.
• Maintain in this final posture with normal breathing.
• While exhaling slowly release the arms and legs.
• Relax in Tadasana.
• Repeat the same from left side.

Benefits:

1. Improves the concentration.
2. Very good balancing posture.
3. Strengthens the leg muscles.

4. Trikonasana-

Sthiti: Tadasana

Technique:

• Inhale spread the legs apart by three feet and raises both the hands up to the shoulder level.
• Exhale and bend to the right side until the right hand reaches the right foot.
• The left arm is straight up and sees that the both shoulders are in same line.
• Turn the face up and gaze at the extended left arm.
• Maintain this final posture with normal breathing.
• Slowly while inhaling straightens the body and while exhaling release both the arms and relax.
• Repeat the same from left side.

Benefits:

1. Helps in correcting flat foot.
2. Strengthens the calf and thigh muscles.
3. Increases the flexibility of back.
4. Strengthens the back and waist muscles.

Limitations: Slip disc, sciatica.

5. Vajrasana-

Technique:

• Fold the right leg and bring the right heel under the right buttock.
• Sitting on the right heel, fold the left leg and bring the left heel under the left buttock.
• Sit erect comfortably with the buttocks resting on both the heels and palms resting on the thighs.

Benefits:

1. A Meditative posture as we can sit comfortably for a long time with erect spine.
2. This strengthens thigh muscles and calf muscles. Those suffering from blood pressure will benefit from this asana. It gives longevity and strengthens the spine.

6. PASCHIMOTTANASANA

Technique:

• Inhale, raise both the arms sideways at shoulder level parallel to the ground.
• Turn the palms facing upwards.
• Continue to inhale and raise the arms further up vertically biceps touching the ears and stretch the trunk. Now turn the palm forwards.
• Exhale, bend the trunk forwards from the lower back. Stretch the arms, hands parallel to the ground.

Benefits:

Stimulates the Manipura Chakra and life energy. Increases blood supply in the back. Stretches the muscles of the back and along the back of the legs. Activates kidney and pancreas function and aids in achieving a slim figure.

7. ARDHA MATSYENDRASANA

Technique:

• Bend the right leg at the knee.
• Place the sole of the right foot against the inner side of the left thigh.
• Keep the right heel about 4 to 5 inches away from the perineum.
• Bend the left knee and place the left foot on the outer side of the right thigh near the right knee.
• Do not sit on the heels.
• Inhale, raise the right arm up vertically and stretch up the shoulder.
• Exhale, twist the waist to the left and bring the right arm over onto the outer side of the left knee. The left knee acts as a fulcrum for getting maximum twist of the spine. Catch the left big toe with the right hand.
• Now take the left hand behind the back and try to touc the right thigh.
• Look back over the left shoulder keeping the trun erect.
• Maintain for about a minute with normal breathing.
• Come back to Sthiti.
• Relax for a while.
• Repeat the same, on the other side.

Benefits and Limitations:

1. Increases the flexibility of the spine.
2. Tones up the spinal muscles and nerves.
3. Helps in constipation and dyspepsia.

8. PAVANAMUKTASANA

Sthiti: Supine posture

Technique:

• Inhale, raise both the legs together slowly by giving a pause at 300, 600 (without bending the knees) from the ground.
• Continue to inhale and raise the legs further to 900 position.
• Bend both legs at both knee joints.
• Encircle both the knees from both the hands.
• Exhale, raise the head, bend the neck and touch the fore head to the knees.
• Maintain in the final posture with normal breathing.
• Inhale release the head down exhale raise both the legs up to 900 then slowly release both the legs and relax in Shavasana.

Benefits:

1. Relieves Flatulence.
2. Relieves constipation.
3. Strengthens the abdominal muscles and reduces fat.

9. Dhanurasana-

Technique:

• Bend the both legs at knees.
• Catch the feet by the hands by arching the back acutely at the lumbar and dorsal spine.
• Inhale and pull the legs up keeping the elbows straight and come up to raise the head and the trunk off the ground.
• Arch the dorsal spine and neck backwards as far as you can.
• Maintain the final position with normal breathing for half a minute without holding the breath.
• While exhaling come back to sthiti position.
• Relax in Makarasana.

Benefits:

• Effective in weight loss.
• Improves digestion and appetite.
• Helps to cure dyspepsia (obesity), rheumatism and gastrointestinal problems
• Cures constipation.
• Improves blood circulation.
• Gives flexibility to the back.
• Strengthens back muscles.
• Improve the function of liver, pancreas, small intestine and big intestine.
• Act as a stress reliever.
• Strengthens ankles, thighs, groins, chest, and abdominal organs.
• Cure menstruation disorder.
• Improve function of kidney and liver.
• It improves posture.
• Releases back pain.
• Cures respiratory disorder like asthama.
• Helpful is stimulating reproductive organs.
• Improve function of the pancreas and it is beneficial in diabetes.

10. SHALABHASANA

Sthiti : Prone posture

Technique:

• Make fist of palms and keep them below the thighs.
• Place the chin firmly on the ground.
• Inhale and raise both the legs from the ground.
• Raise and stretch both the legs as far as possible without bending the knees.
• Maintain in the final posture.
• Exhale and release the posture and relax in Makarasana

Benefits:

1. Tones up the muscles.
2. Relieves back pain.
3. Strengthens the thigh and calf muscles.
4. Relieves constipation.

Limitations: Cardiac problems, Diabetes.

11. BHUJANGASANA

Sthiti : Prone posture

Technique:

• Bend the arms at the elbows and place the palms beside the chest exerting least pressure on the palms.
• Keep the elbows close to the body.
• Inhale and arch the dorsal spine and neck backwards as far as you can.
• Keep the body below the navel in touch with the ground.
• Maintain the final position with normal breathing for one minute with least pressure on the palms.
• While exhaling come back to sthiti position.
• Relax in Makarasana.

Benefits:

1. Brings flexibility to the dorsal spine.
2. Strengthens the spinal muscles.
3. Reduces the abdominal fat.

Savasana

i) Starting Position: Savasana

ii) Practice: Bring your awareness to the movements of the abdominal muscles moving up and down as you breathe in and out. Recognize the haphazardness and jerky movement of the abdominal muscles. Do not manipulate the breathing, let it be natural, simply observe the abdominal movement. Count yourself five rounds mentally, one inhalation and one exhalation forming one round.

Phase II-Associate with breathing

Synchronize the abdominal movements with the breathing. While inhaling the abdomen bulging up and while exhaling the abdomen-sinking down. Inhale… deeply and exhale… completely. Continue up to five rounds.

Relaxation Technique:

(i) Starting Position:

Sthiti: Savasana.

Gently move your whole body, make yourself comfortable and relax completely.

(ii) Practice:

Bring your legs together; join the heels, toes together, palms by the side of the thighs. Keep your face smiling till the end.Gently bring your awareness to the tip of the toes. Stretch the toes, tighten the ankle joints, tighten the calf muscles. Pull up the kneecaps. Tighten the thigh muscles. Compress and squeeze the buttocks. Exhale and suck in the abdomen. Make the fists of the palms and tighten the arms. Inhale and expand the chest. Tighten the shoulders, neck muscles and compress the face. Tighten the whole body from the toes to the head. Tighten…… tighten……. tighten…… Release and relax. Legs go apart; arms go apart, palms facing the roof. Assume the most comfortable position; let the whole body sink down. Let all the groups of muscles beautifully relax. Collapse the whole body. Enjoy the relaxation.