This document provides an overview of the Yin yoga practice and its health benefits. It describes several Yin yoga poses such as Melting Heart, Bound Angle, Camel, Child's Pose, and Frog and explains how each pose stretches different parts of the body and affects meridians and organs. It recommends holding Yin poses for 3-5 minutes to allow the tissues to relax and lengthen. The document aims to educate readers on Yin yoga and its health benefits through detailed descriptions of sample poses.
ppt prepared for the 2nd International yoga day celebrations by M.S.Sureshkumar/AP(SlG)/Department of Mechanical Engineering,Sri Ramakrishna Engineering College,Coimbatore
This document discusses the concepts of yoga and meditation. It provides background on yoga originating from Sanskrit and meaning the union of individual consciousness with spirit. Yoga promotes well-balanced physical, mental, and spiritual development through poses that help transfigure oneself regardless of age. The benefits of practicing yoga include stress relief, self-healing, flexibility, and concentration. Meditation is a key facet of yoga involving controlled poses and breathing to relax the body and mind. Several yoga poses are described that are useful for relaxation, such as child's pose, standing forward bend, bridge pose, kneeling pose, and corpse pose.
Hatha yoga is a physical practice that aims to balance the body and mind. It incorporates postures, breathing techniques, and meditation to strengthen the musculoskeletal, respiratory, circulatory, and other bodily systems. Though physical, hatha yoga's goal is overall health and wellness by bringing equilibrium to opposing energies like male and female. Regular practice makes the spine flexible and reduces stress by regulating the subtle energy known as prana. Modern hatha yoga continues to evolve with new scientific understanding of anatomy and health.
Yoga provides many health benefits. A 15 minute yoga session is described that includes Surya Namaskaras (sun salutations) and addresses common health problems. Surya Namaskaras involve 12 positions that target different muscle groups and organs while focusing on breathing and mantras associated with each chakra. The full practice synchronizes physical postures with spiritual elements for a more holistic experience.
Hatha yoga is a technique that uses physical poses and breathing exercises to achieve balance between the body and mind. The primary elements are poses (asanas) and breath control (pranayama), but there are also eight limbs that encompass ethical practices, concentration, meditation, and enlightenment. Some key poses discussed are mountain pose (tadasana), tree pose (vrikshasana), standing forward bend (uttanasana), downward facing dog (adho mukha svanasana), bridge pose (setu bandhasana), and locust pose (salabhasana). Each pose is said to stimulate different chakras and provide physical, mental and spiritual benefits.
Pranayama is a type of breathing exercise that is part of yoga. There are different types of pranayama with specific breathing techniques. Regular practice of pranayama can help relieve asthma and reduce stress, anxiety, and depression. It provides benefits like improved lung function, digestion, memory, and joint pain relief. Pranayama involves techniques like breath control, specific nostril breathing, and synchronized breathing with sound.
This document discusses how yoga can help manage asthma. It provides details on various yoga poses like Ardha Chakrasana, Supta Vajrasana, and Bhujangasana that help open the airways by expanding the lungs and chest cavity. Specific pranayama or breathing techniques are also outlined, such as Kapalabhati and Bhastrika pranayama, that improve lung capacity and circulation of oxygen throughout the body. Regular practice of these yoga poses and breathing exercises can help reduce asthma symptoms and medication dependence over time by strengthening the respiratory system.
A guide to some practices of Rishiculture Ashtanga (Gitananda) Yoga compiled by Yogacharya Dr Ananda Balayogi Bhavanani for training programmes at the Pondicherry University Community College.
This document provides an overview of yoga for health. It discusses the benefits of yoga such as reducing stress, increasing energy and flexibility. It outlines the eight limbs of yoga including yamas, niyamas, asanas, pranayama, pratyahara, dharana, dhyana and samadhi. Specific asanas and their benefits are described. Cleaning techniques and precautions for yoga practice are also summarized.
Basics of Asana & Pranayama - Beginner's GuideGulshan Kumar
It contains very basic and simple information on asana and pranayama. It is basic information guide for Yoga Beginners. You can ask me questions at https://www.askyogaexpert.org
This document provides information about various yoga asanas. It begins with an introduction and is divided into sections on standing, sitting, and lying asanas. Key asanas described include Natarajasana, Parivrtta Ardha Chandrasana, Padmasana, Ardha Matsyendrasana, Naukasana, and Viparita Shalabhasana. Each asana is explained with steps to perform the pose, benefits, precautions, and counterposes.
Power yoga is a vigorous form of yoga that incorporates flowing movements between poses, strong breathing techniques, and holding poses to build internal heat in the body. It includes sun salutations which add new challenging hip hinge and tabletop positions to strengthen the core. A typical power yoga class consists of a warm-up, sun salutations with variations of poses in each position, exercises that move between poses, and a cool down period. The postures target different parts of the body from standing to seated to twisted to inverted to prone.
This document provides an overview of an introductory talk on a Suryanamaskar workshop held on November 30, 2012 in Bangalore. It discusses the benefits of Suryanamaskar, including increased life expectancy, flexibility, weight loss, stress relief and improved health. The workshop would focus on learning the proper steps and coordinated breathing over 9 days. Each 45-minute session would include warm-up exercises, practicing Suryanamaskar rounds with an emphasis on breathing techniques and relaxation. Participants would learn time-tested techniques to improve health while training their mind and body together.
Yoga originated in ancient India and involves physical, mental, and spiritual practices to improve health and happiness. It uses breathing techniques, exercise, and meditation to reduce stress and provide a peaceful mind. Different yoga poses target specific health benefits - for example, Bitilasana helps lower back pain, while Halasana aids weight loss. Regular yoga practice can help anyone lead a more active and less stressful life by improving flexibility, strength, breathing, and overall fitness while also maintaining a balanced metabolism.
This document provides information about various yoga asanas. It begins with an introduction by Ashwani Sharma and provides details on standing asanas like Natrajasana and Parivrtta Ardha Chandrasana. It then covers sitting asanas such as Padmasana and Ardha Matsyendrasana and lying asanas including Naukasana, Viparita Shalabhasana, and Natrajasana. For each asana, it describes the pose, benefits, precautions, and counterposes. The document is intended as a reference for different yoga positions and their characteristics.
This document provides information about various yoga positions (asanas) and their benefits. It begins by outlining prerequisites for practicing yoga, such as age restrictions, timing, dietary considerations, and health conditions. It then describes four basic starting positions for asanas: supine, prone, sitting, and standing. Several asanas are explained in detail for each position, including their therapeutic uses, benefits, and any contraindications. Key asanas described include Shavasana, Pawanmuktasana, Halasana, Sarvangasana, and Matsyasana.
The document discusses the Shat-karmas, which are six cleansing practices that are part of Hatha yoga. The Shat-karmas help balance the Ida and Pingala energy currents and achieve physical and mental purity. They also help regulate the three doshas (humors) in the body - Kapha, Pitta, and Vata. These practices should be done before more advanced yoga techniques and require guidance from a qualified instructor to do safely and effectively. The document emphasizes that the Shat-karmas aim to enhance yoga practitioners' strength and direct energies in the body, mind and deeper mind.
This document provides information about various yoga asanas (postures), including uttanasana, janushirasana, halasana, anuvittasana, ustrasana, dhanurasana, and chandrasana. For each asana, the procedure for performing the posture is described, as well as the health benefits and any contraindications. Some key benefits mentioned across the asanas include improved flexibility, strength, digestion, and stress relief. People with certain medical conditions like back injuries are advised to avoid certain poses or modify them.
This document provides descriptions and instructions for performing several yoga poses (asanas). It begins with descriptions of the Tree pose (Vrikshasana), which involves balancing on one leg while extending the other leg and arms. Next, it outlines the Triangle pose (Trikonasana), which stretches the body into a triangular shape. Instructions are also provided for the Mountain pose (Tadasana), which improves posture, and the Crane pose (Bakasana), a balancing pose that strengthens the arms and core. Further details are given for the Plow pose (Halasana), which stretches the spine, and the Bow pose (Dhanurasana), which tones the abdomen and back. Benefits and precautions
1. The document provides instructions and information for several yoga poses including Uttanasana, Janusirsasana, Bhujangasana, Ardha Chakrasana, Ushtrasana, Matsyasana, and Trikonasana.
2. For each pose, it describes the positioning of the body, provides steps to perform the pose, and discusses the health benefits as well as any contraindications or precautions.
3. The poses include standing, sitting, forward bending, backward bending, twisting, balancing, and side-bending positions to provide a well-rounded yoga routine.
1. The document provides instructions and information for several yoga poses including Uttanasana, Janusirsasana, Bhujangasana, Ardha Chakrasana, Ushtrasana, Matsyasana, and Trikonasana.
2. For each pose, it describes the positioning of the body, provides steps to perform the pose, and discusses the health benefits as well as any contraindications or precautions.
3. The poses include standing, sitting, forward bending, backward bending, twisting, balancing, and side-bending positions to provide a well-rounded yoga routine.
The document provides instructions and descriptions for several yoga poses (asanas) including paschimottanasana, ustrasana, bakasana, halasana, dhanurasana, and supta padangusthasana. It describes the proper form and alignment for each pose and highlights the physical and mental health benefits they provide. Contraindications are also listed to advise people with certain medical conditions to avoid or modify certain poses.
The prayer document presents a Sanskrit prayer with its English translation. The prayer is chanted at the beginning and end of yoga sessions and meditation to invoke spiritual peace and tranquility within oneself. It is believed that chanting the "om shanti" mantra three times can help attain peace on three levels of consciousness - when awake, asleep, and dreaming. The mantra is considered an effective prayer to reach out to the divine for spiritual peace and protection.
The document summarizes four yoga poses (asanas) that can help prevent and reduce obesity:
1. Vajrasana focuses on improving digestion and reducing belly fat.
2. Trikonasana stretches the hips and shoulders while strengthening the core.
3. Ardha Matsyendrasana twists the torso to improve circulation and digestion.
4. Pada Hastasana massages organs and improves metabolism.
The poses are described along with their benefits, proper form, and any precautions.
YOGA FOR EPILEPSY - PERSON WITH EPILEPSY ARE EMINENT PERSONArise Roby
Epilepsy is a group of disorders characterized by recurrent seizures caused by abnormal electrical activity in the brain. Yoga poses like meditation, shoulderstand, and corpse pose can help reduce seizures by relaxing the nervous system and improving circulation. Specific poses target areas of the body affected by epilepsy like the neck, back, and abdomen. Regular yoga practice may restore balance and calm the mind and body for those with epilepsy.
This document provides information on various yoga asanas (poses) categorized into standing, sitting, lying, forward bending, backward bending, and side bending poses. It describes the name, benefits, procedure, and contraindications of poses like Uttanasana, Paschimottanasana, Halasana, Ardha Chandrasana, Trikonasana, Pavanamuktasana, and Vasisthasana. The document aims to educate about proper form and health benefits of different yoga poses while noting situations when poses should be avoided.
This document provides information about various yoga poses (asanas) assigned to a student named Sarthak Arya. It begins with defining yoga and asanas, and then describes several asanas divided into categories of standing, sitting, and lying poses. Examples of poses described include Tadasana, Paschimottanasana, Halasana, and Salabhasana. For each pose, the document provides the name, description, steps to perform the pose, benefits, and any precautions. It concludes with references used to compile the information.
The document provides instructions for performing the Urdhva Dhanurasana (Wheel Pose) yoga asana. It describes getting into the pose by lying on your back and lifting your hips and shoulders off the ground to form an arched wheel shape with your body. It holds the pose for 15-30 seconds then releases back to the starting position. The document also lists several health benefits of the Wheel Pose, such as strengthening the liver, pancreas, kidneys and heart. It notes the pose is good for conditions like infertility, asthma and osteoporosis.
The document provides information on various yoga asanas and their benefits for preventing lifestyle diseases like obesity, diabetes, and hypertension. It describes asanas like vajrasana, hastasana, trikonasana, ardha matsyendrasana, and their benefits such as improving blood circulation, digestive and nervous systems, and reducing stress and anxiety. Specific asanas recommended for controlling obesity include vajrasana, hastasana, trikonasana, and ardha matsyendrasana. Asanas said to help control diabetes include bhujangasana, paschimottanasana, pawanmuktasana, and ardha matsyendrasana. Details and procedures of performing each
Spinal Decompression Techniques With Yoga7 Pranayama
Some yoga poses are specifically designed to elongate the spine, relieve tension, and improve posture. These poses can help decompress the spine, creating space between the vertebrae and allowing for better circulation of fluids, nutrients, and oxygen to the spinal discs.
Supta Vajrasana, or the reclined thunderbolt pose, involves lying on your back with knees bent and feet close to hips. The technique involves arching your back and placing your head and hands on the ground. Benefits include flexibility, improved posture, digestion, and relaxation. It may help conditions like back pain, asthma, and infertility. Those with injuries or medical issues affecting the back, knees, or pregnancy should avoid this pose.
Ajay yoga ppt final 1486275605164-1486301749552ajaybartwal7
The document provides information about various yoga poses (asanas). It begins by defining asana and classifying asanas according to position of the body and purpose. It then describes specific asanas like Uttanasana (standing forward bend), Utkatasana (chair pose), Chandrasana (moon pose), Janu Sirsasana (head to knee pose), Ustrasana (camel pose), Parighasana (gate pose), Tadasana (mountain pose), Bakasana (crane pose) and provides the steps to perform each pose as well as their benefits and precautions.
The document provides instructions and background on the Natarajasana yoga pose. It begins with the etymology of the name, coming from Sanskrit words meaning "king of dancers". It then provides step-by-step instructions to perform the pose, which involves bending one leg back and holding the ankle while extending the opposite arm. It lists benefits like strengthening legs, hips, and chest as well as improving balance, posture, and concentration. Contraindications for those with blood pressure or headache issues are also mentioned.
Yoga for Women's Mental Health and Well BeingAshish Arun
This document provides information on various yoga poses (asanas) and their benefits for women's mental health and well-being. It describes poses like Surya Namaskar, Shavasana, Tadasana, Vrikshasana, Veerbhadrasana, Halasana, Sarvangasana, Matsyasana, Setubandhasana, Bhujangasana, Dhanurasana, Shashankasana, Paschimottanasana, Yoga Mudrasana, Badhakonasana, Ardha Matsyendrasana and concludes with information on Yoga Nidra. The document emphasizes that these poses help reduce stress, anxiety
Surya Namaskar is a series of 12 yoga poses done as a flow that is said to have originated in ancient India. The poses include prayer pose, raised arms pose, hands to feet posture, equestrian pose, mountain pose, salute with eight points, cobra pose, mountain pose again, equestrian pose again, hands to feet posture again, raised arms pose again and prayer pose again. Each pose has benefits like stretching, strengthening, toning muscles and organs. The flow is accompanied by mantras and helps energize the body and mind through the symbolic connection to the sun.
Kriti Adhikari's document provides instructions and information for several yoga poses or asanas. It begins by introducing Kriti and providing her enrollment information for a B.P.Ed yoga course. The document then describes poses like Uttanasana, Anuvittasana, Katichakrasana, Tadasana and more in 1-3 paragraphs each, covering the pose name, procedure, benefits, and cautions. It provides the poses in categories of standing, sitting and lying down. The descriptions aim to clearly outline how to perform each pose and its potential physical and health benefits.
A beginner yoga class will involve arriving early, bringing your own mat and any props needed. The class will start with seated meditation and breathing exercises to prepare the body. The main part of the class will consist of flowing through postures in a sun salutation sequence, including mountain pose, forward folds, plank and downward facing dog. The instructor will guide students through adjustments and breathing techniques for each pose. Classes typically end by returning to a seated meditation pose to relax the body.
Utkatasana, or chair pose, is described as an energizing and warming pose that builds strength, confidence, and focus. The document provides instructions for performing the pose safely, including engaging the core and thighs while drawing the shoulders back and chin in. It also lists health benefits such as improved muscle strength, circulation, and focus of the mind and diaphragm. References for additional information on the pose are included.
Holistic wellness system presentation massage therapyHeather Johnstone
Massage involves manipulating the soft tissues of the body and comes in many styles with different pressures and techniques. It provides benefits such as improved circulation, reduced stress and pain, increased relaxation, and accelerated recovery from injuries. The document discusses various massage types like Swedish, deep tissue, shiatsu, hot stone, Thai, and prenatal massage and their techniques and health effects.
Whole food therapy the health benefits of sweet potatoesHeather Johnstone
Sweet potatoes offer health benefits year-round, not just in the fall and in winter. Learn more about how to incorporate them into your diet, as well as their nutrient value.
Reiki is a healing technique that works on the subtle vibrational body to restore balance. It involves intuitive hand placements by a practitioner to direct life force energy. Reiki sessions typically begin with hands placed on the head and face then moving down the body over organs and glands to restore balance to vital systems. Reiki is guided by intuition and allows the universal life force energy to flow through the practitioner to the recipient.
The document describes the seven main chakras in the human energy system, plus the crown chakra. For each chakra it lists the associated planet, location in the body, color, symbol, sound, emotion, alignment statement, essential oils, active hours, and mudra or hand position. The chakras range from the Saturn chakra at the base of the spine to the Crown chakra above the head. Each chakra is represented by a different color, symbol, sound and emotion.
Exploring Alternatives- Why Laparoscopy Isn't Always Best for Hydrosalpinx.pptxFFragrant
Not all women with hydrosalpinx should choose laparoscopy. Natural medicine Fuyan Pill can also be a nice option for patients, especially when they have fertility needs.
Chemical kinetics is the study of the rates at which chemical reactions occur and the factors that influence these rates.
Importance in Pharmaceuticals: Understanding chemical kinetics is essential for predicting the shelf life of drugs, optimizing storage conditions, and ensuring consistent drug performance.
Rate of Reaction: The speed at which reactants are converted to products.
Factors Influencing Reaction Rates:
Concentration of Reactants: Higher concentrations generally increase the rate of reaction.
Temperature: Increasing temperature typically increases reaction rates.
Catalysts: Substances that increase the reaction rate without being consumed in the process.
Physical State of Reactants: The surface area and physical state (solid, liquid, gas) of reactants can affect the reaction rate.
JMML is a rare cancer of blood that affects young children. There is a sustained abnormal and excessive production of myeloid progenitors and monocytes.
Descoperă Bucuria Vieții Sănătoase cu Jurnalul Fericirii Life Care - Iulie 2024!
Gata să te bucuri de o vară vibrantă și plină de energie? Life Care îți vine în ajutor cu Jurnalul Fericirii din Iulie 2024, un ghid complet pentru o viață armonioasă și echilibrată.
Pe parcursul a cateva de pagini pline de informații utile și inspirație, vei descoperi:
Sfaturi practice pentru o alimentație sănătoasă:
Rețete delicioase și ușor de preparat: Bucură-te de preparate gustoase și nutritive, perfecte pentru zilele călduroase de vară.
Recomandări pentru o alimentație echilibrată: Asigură-ți aportul necesar de nutrienți esențiali pentru un organism sănătos și plin de vitalitate.
Sfaturi pentru alegeri alimentare inteligente: Învață cum să faci cumpărături sănătoase și să eviți tentațiile nesănătoase.
Trucuri pentru un stil de viață activ:
Rutine de exerciții fizice adaptate nevoilor tale: Găsește antrenamente potrivite pentru a te menține în formă și energic pe tot parcursul verii.
Idei de activități în aer liber: Descoperă modalități distractive de a te bucura de vremea frumoasă și de a petrece timp de calitate cu cei dragi.
Sfaturi pentru un somn odihnitor: Asigură-ți un somn profund și reparator pentru a te trezi revigorat și pregătit pentru o nouă zi.
Sfaturi pentru o stare de bine mentală:
Tehnici de relaxare și gestionare a stresului: Învață cum să te relaxezi și să faci față provocărilor zilnice cu mai multă ușurință.
Sfaturi pentru cultivarea optimismului și a gândirii pozitive: Descoperă cum să abordezi viața cu o perspectivă optimistă și să atragi mai multă bucurie în ea.
Recomandări pentru a te conecta cu natura: Bucură-te de beneficiile naturii asupra stării tale mentale și emoționale.
Bonus:
Oferte exclusive la produsele Life Care: Beneficiază de reduceri și promoții speciale la o gamă largă de produse pentru o viață sănătoasă.
Concursuri și premii: Participă la concursuri distractive și câștigă premii valoroase.
Jurnalul Fericirii Life Care - Iulie 2024 este mai mult decât o simplă revistă. Este un ghid complet și personalizat pentru a te ajuta să obții o viață mai sănătoasă, mai fericită și mai plină de satisfacții.
Nu rata această șansă de a te bucura de vară la maximum! Descoperă Jurnalul Fericirii Life Care - Iulie 2024 astăzi!
Comandă-ți exemplarul acum și fă un pas important către o viață mai bună!
#JurnalulFericirii #LifeCare #Iulie2024 #ViataSanatoasa #Bunastare #Fericire #Oferte #Concursuri #Premii
Chair and Presenter, Stephen V. Liu, MD, Benjamin Levy, MD, Jessica J. Lin, MD, and Prof. Solange Peters, MD, PhD, discuss NSCLC in this CME/MOC/NCPD/AAPA/IPCE activity titled “Decoding Biomarker Testing and Targeted Therapy in NSCLC: The Complete Guide for 2024.” For the full presentation, downloadable Practice Aids, and complete CME/MOC/NCPD/AAPA/IPCE information, and to apply for credit, please visit us at https://bit.ly/4bBb8fi. CME/MOC/NCPD/AAPA/IPCE credit will be available until July 1, 2025.
POTENTIAL TARGET DISEASES FOR GENE THERAPY SOURAV.pptxsouravpaul769171
Theoretically, gene therapy is the permanent solution for genetic diseases. But it has several complexities. At its current stage, it is not accessible to most people due to its huge cost. A breakthrough may come anytime and a day may come when almost every disease will have a gene therapy Gene therapy have the potential to revolutionize the practice of medicine.
Why Does Seminal Vesiculitis Causes Jelly-like Sperm.pptxAmandaChou9
Seminal vesiculitis can cause jelly-like sperm. Fortunately, herbal medicine Diuretic and Anti-inflammatory Pill can eliminate symptoms and cure the disease.
Hemodialysis: Chapter 8, Complications During Hemodialysis, Part 2 - Dr.GawadNephroTube - Dr.Gawad
- Video recording of this lecture in English language: https://youtu.be/FHV_jNJUt3Y
- Video recording of this lecture in Arabic language: https://youtu.be/D5kYfTMFA8E
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
2. In this yoga blog, we’ll be exploring the basics and health benefits of Yin Yoga. Yin
Yoga is a beneficial practice that targets the connective tissues such as the
ligaments, bones and joints of the body, those that are not normally exercised in
the typical yoga asana practices.
Yin Yoga practices direct the stimulated energy created in typical asana practices
deeper than the muscle (Yang) tissues. The Yin style of yoga targets the
connective tissues of the hips, pelvis and the lower regions of the spine, the gentle
stretching techniques are quite different from the typical asana practice, although
both styles share some asanas in common as practice.
We’ll explore some of the Yin poses and health benefits in the following
presentation. Yin poses are typically held for longer periods of time to allow the
issues to relax and lengthen.
.
3. We’ll begin with Anahatasana aka Melting Heart. This asana stretches the upper and
mid back, helps to open the shoulders and softens the heart. Care is to be taken if
you have a bad neck. Meridians and Organs affected are the spine, the urinary
bladder lines, arm meridians, and the Heart and Lung lines. Holding the pose for three
to five minutes is recommended.
4. Next, we’ll look at Baddha Konasana, aka Bound Angle. Baddha Konasana is similar to
Butterfly Asana, shown below. The difference between Butterfly and Baddha Konasana
is that in Butterfly you’ll round your back and allow your head to drop down to your
heels, moving the feet out and away to enable your folding forward fully. Holding the
pose for three to five minutes is recommended.
5. Next, we’ll look at Ustrasana aka Camel. I love this asana for the beneficial back
massage. Ustrasana provides several health benefits as a deep backbend. Arching the
back, massaging the sacral/lumbar spine and opening the upper thighs, but keeping a
small opening of the ankles helps. This asana stretches the hip flexors and opens the
shoulders, helping to correct hunching of the upper back and shoulders. Note – don’t
drop your head back if you have any problems with your neck. Keep your chin to your
chest to prevent injury. Meridians affected are the Urinary Bladder, Kidney, Spleen and
Stomach. Note that placing your hands on the back of your hips or lower back helps
you stay in the asana longer. Dropping the neck back will provide stimulation to the
thyroid gland in the throat. Holding the pose for one to two minutes a the most is
recommended.
6. Next, we’ll look at Child’s Pose aka Balasana. Childs Pose is a healing and relaxing
asana often used as a break in or between asana flows. Child’s pose gently
compresses the organs of digestion and the chest. This relaxing asana can help back
and neck pain if the head is the supported by a bolster under the forehead. The
asana provides a gentle spinal stretch and promotes the flow of blood and lymph
fluids. An alternate is to stretch the arms out forward on the floor, with knees wide
apart. Meridians affected are the Spleen, Stomach, Kidneys and Urinary Bladder. This
asana also affects the ankles and spine. Hold the asana as a yin pose for three to five
minutes, or as a counter-pose for up to one minute.
7. Next, we’ll look at one of the powerful standing forward fold asana, Uttanasana.
This asana provides a gentle stretch of the lower spine, slows the heart rate and
rejuvenates the spinal nerves. Bending the knees strengthens the legs and releases
the back. If flexible enough you may want to try this asana with your arms wrapped
around the back of your legs, holding your wrists behind your knees, keeping your
back rounded. Meridians affected are the Urinary Bladder, and the asana is known to
be beneficial for the liver, spleen and kidneys.
8. Next, we’ll look at the asana Banarasana aka High Lunge. This asana is
sometimes known as Dragon. A low lunge is known as Baby Dragon, variations
are Twisted Dragon, Winged Dragon, Overstepping Dragon, Dragon Splits and
Fire-breathing Dragon. Meridians affected are the Stomach, Spleen, Liver, Gall
Bladder and Kidneys. Joints affected are the ankles and hips. It is safe to hold
the asana for one minute and cycle through the variations, while changing sides.
You will want to change sides to balance off the effects of the asana.
9. Next, we’ll look at Mandukasana aka Frog. Frog is known as a deep groin opener,
especially affecting the adductor muscles. The asana aids in digestion and relieves
cramps. Frog comes with contraindications: Avoid this asana if you have back issues,
knees can feel stressed so using padding is recommended; for a stiff neck, rest the
forehead on the floor or on a bolster for comfort and safety. Meridians affected are
Spleen, Liver, and Kidneys. If your arms are outstretched forward the upper body
meridians will be massaged, which affects the lines of the Heart, Lungs, and the Small
and Large Intestines.
10. Ananda Balasana aka Happy Baby is a deep hip opening asana, and a good yang asana
for the upper body strength. Using your arms to hold your feet you’ll use your
strength to do the work, not leaving it to gravitational pull. Rolling from side to side
while holding your feet up provides a relaxing and beneficial spinal massage. The
asana helps to release the sacrum and helps with deep compression of the stomach
organs. Meridians and organs affected are the Urinary Bladder, Spleen, Liver and
Kidneys. Joints affected are the hips and sacrum. Hold the asana for three to five
minutes.
11. Paschimottanasana is a deep forward fold, similar to Caterpillar, except that we are not
trying to lengthen or stretch out the spine or the back muscles, or bring the head to
touch the feet, but instead we are moving into a simple rounded spine, and slowly
bringing the head to touch the knees. The stomach organs will be compressed,
strengthening digestive organs and stimulating kidney function. It is recommended that
you be sure your hips are tilted forward in the seated position. This asana is a relaxation
pose that prepares one for meditation, and balances the flow of Chi.
12. Upavistha Konasana is a seated forward fold that is a preparation for most of the
seated bends, seated twists and the wide-leg standing poses. Care should be exercised
as the forward fold asana can be hard on the pelvis and knees, and can aggravate
sciatica. Tilt the hips forward to alleviate this problem, and be sure to elevate the hips
so the knees are below them. Round the back and allow the head to drop.
13. The next asana is Janu Sirsasana, a powerful head-to-knee seated forward bend asana
which benefits all levels of students and practitioners. After holding the asana for
some time, switch sides to give an equal stretch to both. Be sure to continue
breathing slowly and deeply as you hold the asana. This asana is also a beneficial
spinal twist and a good hip opener.
14. Jathara Parivartanasana is a reclining twist that benefits the urinary bladder lines by
twisting the spine. The twisting compresses the stomach, and stimulates the gall bladder
meridians. This asana also helps the liver, spleen and pancreas. Holding the asana for
three to five minutes is recommended. Twisting at the end of a practice will help restore
equilibrium to the nervous system and release tension in the spine.
15. This asana Supta Virasana is similar to Saddle, providing the benefits of a deep opener
in the sacral-lumber region, stretches the hip flexors and quadriceps making this an
excellent stretch for athletes and individuals who stand or walk a lot. Additionally,
dropping the head and neck back a little stimulates the thyroid gland. You can extend
one leg out, making this asana “Half-Saddle”. Raising your arms above your head will
open the shoulder areas.
16. Bhujangasana or Cobra is similar to Sphinx and Seal. Cobra affects the urinary bladder
and kidney lines that run through the lower back and sacrum. Also affects the stomach
and spleen meridians along the top of the legs. The compression is said to stimulate
the kidneys and adrenals. Holding for one minute then dropping back down to rest a
minute , or for five to twenty minutes over time.
17. Savasana is the ultimate resting pose that completes your practice, allowing the body
to rest and the mind to remain alert after the practice. It is suggested that you allow
your inner guide to send you a message letting you know that you’ve rested
sufficiently. Pay attention to the flow of your energy and breath, and bend your knees
slightly, just enough to allow your lower back to resting on the floor. Rest your arms
on the floor beside you and calm your breathing, allow yourself to feel the peaceful
rest.