Siddha-asana (The Accomplished or Adept Pose)
Benefits
Siddha Asana has a curative effect on all joints below the waist area. The joints of the hip, knees and ankles are activated very effectively during this asana. Ii normalizes the circulation of blood in these areas. The supply of synovial fluid (joint fluid) is restored, and the spasticity and pain are removed.
It is very much beneficial for people suffering from any kind of nervous disorder. It brings power of concentration and mental equilibrium.
Position of Readiness
Sit on the carpeted floor. Stretch out both the legs in front and Keep your spine straight up and firm. Look straight. Keep the hands down on the floor. Breathe normally.
Steps
• Fold the left leg back at the knee and bring the foot in front. Now stretching the toes and ankle of the left leg, try to bring them in a straight line. If you find it difficult, stretch them as much as easily possible. Bring the heel above the area where thigh and hip connected. Now your left knee should be on the floor.
• Now bend the right leg at the knee and bring the right foot on the top of the left foot. Keep the right heel just above the left heel. Now stretching the ankle of the right leg keep the right knee also on the floor
• Keep the spine straight and firm with the palms facing up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead. Breathe normally.
• Stay in this position for about one minute. While releasing, first loosen the fingers of both the hands. Then lift up the right leg by hand and put it down on the floor and stretch out the legs.
• Rest for a few seconds repeat once more by alternating the legs. This time your right foot will be underneath and the left foot will be on the top.
Daily Practice
Do it two minutes and gradually increase the time to three minutes daily.
Nataraja-asana (The Lord of the Dance Posture)
Benefits
It activates the shoulder joints, hip joints, the knees, the ankles, the palms and the fingers. The muscles, nerves and tissues of these areas are strengthened and their functioning is restored. It removes spinal rigidity and pain. Also removes backache, stiffness, and other disorders of the spine. It helps to strengthen your sense of balance and concentration. It strengthens the major bones, enhances the digestive power, improves eyesight, and generates vitality, potency and the quality of determination.
Position of Readiness
Stand up on the carpeted floor with feet together and the arms by your sides. Keep the body straight and firm. Look in front and breathe normally.
Steps
• Inhaling slowly, fold back the right leg at the knee. Grab all the toes of the right leg with your right palm and rest the body weight on the left leg.
• Slowly raise the left hand up keeping the fingers straight and tight and at the same time slowly push the right leg backwards.
• See that you are raising the left hand in front pushing the right foot backwards at a time.
• Continue raising the left arm upward until it is about 45 degrees from the floor while lifting the right leg as high as possible.
• Keep your gaze fixed slightly above the horizon.
• Complete inhaling and hold the breathe. Remain in the position for about one minute and then exhaling slowly return to a standing position.
• Repeat by lifting left leg.
Daily Practice
Begin by doing about two times initially and gradually increase it to three times.
Shava Asana (The Corpse posture)
Benefits
Though many consider this a simple posture, the goal of this asana is for the body and mind to be perfectly still and relaxed. Not only should the body be motionless and at ease, but the mind as well should be quiet, like the surface of a still lake. The result will be a deep and stable relaxation that will extend into your meditation.
If your mind is restless or wondering focus your attention on all of the bodily sensations you're experiencing. Bring your mind to the sensation of the floor beneath you or on the rhythm of your breath. While practicing your Yoga-asana routine you should always end the session with the shava-asana.
Position of Readiness
•Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.
Steps
• Keep your eyes gently closed with the facial muscles relaxed and breathe deeply and slowly through the nostrils.
• Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
• Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breathe a bit faster and deeper.
Benefits
Siddha Asana has a curative effect on all joints below the waist area. The joints of the hip, knees and ankles are activated very effectively during this asana. Ii normalizes the circulation of blood in these areas. The supply of synovial fluid (joint fluid) is restored, and the spasticity and pain are removed.
It is very much beneficial for people suffering from any kind of nervous disorder. It brings power of concentration and mental equilibrium.
Position of Readiness
Sit on the carpeted floor. Stretch out both the legs in front and Keep your spine straight up and firm. Look straight. Keep the hands down on the floor. Breathe normally.
Steps
• Fold the left leg back at the knee and bring the foot in front. Now stretching the toes and ankle of the left leg, try to bring them in a straight line. If you find it difficult, stretch them as much as easily possible. Bring the heel above the area where thigh and hip connected. Now your left knee should be on the floor.
• Now bend the right leg at the knee and bring the right foot on the top of the left foot. Keep the right heel just above the left heel. Now stretching the ankle of the right leg keep the right knee also on the floor
• Keep the spine straight and firm with the palms facing up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead. Breathe normally.
• Stay in this position for about one minute. While releasing, first loosen the fingers of both the hands. Then lift up the right leg by hand and put it down on the floor and stretch out the legs.
• Rest for a few seconds repeat once more by alternating the legs. This time your right foot will be underneath and the left foot will be on the top.
Daily Practice
Do it two minutes and gradually increase the time to three minutes daily.
Nataraja-asana (The Lord of the Dance Posture)
Benefits
It activates the shoulder joints, hip joints, the knees, the ankles, the palms and the fingers. The muscles, nerves and tissues of these areas are strengthened and their functioning is restored. It removes spinal rigidity and pain. Also removes backache, stiffness, and other disorders of the spine. It helps to strengthen your sense of balance and concentration. It strengthens the major bones, enhances the digestive power, improves eyesight, and generates vitality, potency and the quality of determination.
Position of Readiness
Stand up on the carpeted floor with feet together and the arms by your sides. Keep the body straight and firm. Look in front and breathe normally.
Steps
• Inhaling slowly, fold back the right leg at the knee. Grab all the toes of the right leg with your right palm and rest the body weight on the left leg.
• Slowly raise the left hand up keeping the fingers straight and tight and at the same time slowly push the right leg backwards.
• See that you are raising the left hand in front pushing the right foot backwards at a time.
• Continue raising the left arm upward until it is about 45 degrees from the floor while lifting the right leg as high as possible.
• Keep your gaze fixed slightly above the horizon.
• Complete inhaling and hold the breathe. Remain in the position for about one minute and then exhaling slowly return to a standing position.
• Repeat by lifting left leg.
Daily Practice
Begin by doing about two times initially and gradually increase it to three times.
Shava Asana (The Corpse posture)
Benefits
Though many consider this a simple posture, the goal of this asana is for the body and mind to be perfectly still and relaxed. Not only should the body be motionless and at ease, but the mind as well should be quiet, like the surface of a still lake. The result will be a deep and stable relaxation that will extend into your meditation.
If your mind is restless or wondering focus your attention on all of the bodily sensations you're experiencing. Bring your mind to the sensation of the floor beneath you or on the rhythm of your breath. While practicing your Yoga-asana routine you should always end the session with the shava-asana.
Position of Readiness
•Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.
Steps
• Keep your eyes gently closed with the facial muscles relaxed and breathe deeply and slowly through the nostrils.
• Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
• Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the shava-asana begin to breathe a bit faster and deeper.
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