Chants
1:09 : Chant Om 3 times
2:15 : Opening chant "Shanti Path"
Om Saha Nauvavatu (Ga Re Ga Ma Ga)
Saha Nau Bhunaktu (Re Ga Ma Ga)
Saha Veeryam Karavaavahai (Re Ga Re Ga Ma Ga)
TejasviNaavadheetam Astu (ReGa Re Ga Re Ga Ma Ga)
Maa Vid vishaavahai (Ma Ga Re Ga Ma Ga)
Om Shanti Shanti Shanti (GaRe Ga Re Ga Ma Ga)
Hari Om (Ga Ma Ga Re Ga)
|
4:10 : Base Pose
4:15 : Toe Bending 4:40 : Ankle Bending 5:08 Ankle Rotation 5:45 : Knee Bending 7:05 : Double Knee Bending 7;40 : Half Butterfly 8:21 : Hip Rotation 10:09 Full Butterfly 12:05 Hand Clenching |
12:22 Wrist Bending
12:50 Wrist Joint Rotation 13:10 Elbow Bending 13:28 Shoulder Socket Rotation 14:49 Neck Movements 17:30 Churning The Mill 19:11 Rowing The Boat 21:15 Half Spinal Twist 26:15 Raised Legs Pose 29:10 Legs Rotation |
33:13 Sleeping Abdominal Stretch
37;06 : Leg Lock Pose |
Asanas ( 4:10 to 12:05)
Prararambhik Sthiti (Base Pose)
Sit with the legs outstretched.
Place the palms of the hands on the floor to the sides
and just behind the buttocks.
The back, neck and head should be straight.
Straighten the elbows.
Lean back slightly,taking the support of the arms.
Close the eyes and relax the whole body in this
position.
Place the palms of the hands on the floor to the sides
and just behind the buttocks.
The back, neck and head should be straight.
Straighten the elbows.
Lean back slightly,taking the support of the arms.
Close the eyes and relax the whole body in this
position.
Padanguli Naman (Toe Bending)
Sit in the base position with the legs outstretched and the feet
slightly apart. Place the hands beside and slightly behind the
buttocks.
Lean back a little, using the arms to support the back. Keep the
spine as straight as possible.
Be aware of the toes. Move the toes of both feet slowly
backward and forward, keeping the feet upright and the ankles
relaxed and motionless.
Hold each position for a few seconds.
Repeat 5 times.
Breathing: Inhale as the toes move backward.
Exhale as the toes move forward.
Awareness: On the breath, mental counting
slightly apart. Place the hands beside and slightly behind the
buttocks.
Lean back a little, using the arms to support the back. Keep the
spine as straight as possible.
Be aware of the toes. Move the toes of both feet slowly
backward and forward, keeping the feet upright and the ankles
relaxed and motionless.
Hold each position for a few seconds.
Repeat 5 times.
Breathing: Inhale as the toes move backward.
Exhale as the toes move forward.
Awareness: On the breath, mental counting
Goolf Naman (Ankle Bending)
Remain in the base position. Keep the feet slightly apart. Slowly
move both feet backward and forward, bending A them from the
ankle joints. Try to stretch the feet forward to touch the floor and
then draw them back towards the knees.
Hold each position for a few seconds. Repeat 5 times.
Breathing: Inhale as the feet move backward.
Exhale as the feet move forward.
Awareness: On the breath, mental counting and the stretch in the
foot, ankle, call and leg muscles or joints.
move both feet backward and forward, bending A them from the
ankle joints. Try to stretch the feet forward to touch the floor and
then draw them back towards the knees.
Hold each position for a few seconds. Repeat 5 times.
Breathing: Inhale as the feet move backward.
Exhale as the feet move forward.
Awareness: On the breath, mental counting and the stretch in the
foot, ankle, call and leg muscles or joints.
Goolf Chakras (Ankle Rotation)
Place the feet together.
Slowly rotate both feet together in the same direction,
keeping them in contact with each other.
Do not allow the knees to move.
Practice 5 times clockwise and then 5 times anticlockwise.
Breathing: Inhale on the upward movement.
Exhale on the downward movement.
Awareness: On the breath, mental counting and rotation.
Slowly rotate both feet together in the same direction,
keeping them in contact with each other.
Do not allow the knees to move.
Practice 5 times clockwise and then 5 times anticlockwise.
Breathing: Inhale on the upward movement.
Exhale on the downward movement.
Awareness: On the breath, mental counting and rotation.
Janu Naman (Knee Bending)
Stay in the base position. Bend the right knee and clasp the hands
under the right thigh.
Straighten the right leg, pulling up the kneecap.
Keep the hands under the thigh but straighten the arms. Do not allow
the heel or toes to touch the floor.
Bend the right leg at the knee so that the thigh comes close to the
chest and the heel near the buttocks.
Keep the head and spine straight.
This is one round.
Practice 5 rounds with the right leg and then 5 rounds with the left
leg.
Breathing: Inhale while straightening the leg.
Exhale while bending the leg.
Awareness: On the breath, mental counting, stretch in the thigh muscles
and synchronized movement.
Practice note: While bending the knee the hands may also clasp the
lower shin. The thigh is then pressed against the abdomen helping to
release wind from this area.
under the right thigh.
Straighten the right leg, pulling up the kneecap.
Keep the hands under the thigh but straighten the arms. Do not allow
the heel or toes to touch the floor.
Bend the right leg at the knee so that the thigh comes close to the
chest and the heel near the buttocks.
Keep the head and spine straight.
This is one round.
Practice 5 rounds with the right leg and then 5 rounds with the left
leg.
Breathing: Inhale while straightening the leg.
Exhale while bending the leg.
Awareness: On the breath, mental counting, stretch in the thigh muscles
and synchronized movement.
Practice note: While bending the knee the hands may also clasp the
lower shin. The thigh is then pressed against the abdomen helping to
release wind from this area.
Dwi Janu Naman (Double Knee Bending)
Sitting in the base position, place both palms flat on the floor at the
side and slightly in front of the buttocks. Bend both knees together,
and place the feet on the floor in front of the buttocks.
Straighten the legs and raise the feet so that they are about 8 cm above
the floor in the final position.
Point the toes forward.
The hands and arms should support and maintain stability of the body.
Try to keep the head and spine upright. Remain in the position for a
second.
Bend the knees and bring the legs back to the starting position,
keeping the heels slightly above the floor.
Draw the toes back towards the shins.
This is one round.
Practice 5 rounds, keeping the heels off the floor throughout the
practice.
Breathing: Inhale while straightening the legs.
Exhale while bending the legs.
Awareness: On the breath, mental counting, movement and balance.
Contra-indications: This is a strenuous practice and should not be
attempted by people with weak abdominal muscles, back conditions,
high blood pressure or heart conditions.
Practice note: The hands may also be clasped under the thighs as in janu
naman. This is a good preparatory asana for brahmacharyasana.
side and slightly in front of the buttocks. Bend both knees together,
and place the feet on the floor in front of the buttocks.
Straighten the legs and raise the feet so that they are about 8 cm above
the floor in the final position.
Point the toes forward.
The hands and arms should support and maintain stability of the body.
Try to keep the head and spine upright. Remain in the position for a
second.
Bend the knees and bring the legs back to the starting position,
keeping the heels slightly above the floor.
Draw the toes back towards the shins.
This is one round.
Practice 5 rounds, keeping the heels off the floor throughout the
practice.
Breathing: Inhale while straightening the legs.
Exhale while bending the legs.
Awareness: On the breath, mental counting, movement and balance.
Contra-indications: This is a strenuous practice and should not be
attempted by people with weak abdominal muscles, back conditions,
high blood pressure or heart conditions.
Practice note: The hands may also be clasped under the thighs as in janu
naman. This is a good preparatory asana for brahmacharyasana.
Ardha Titali Asana (Half Butterfly)
Sit in the base position.
Bend the right leg and place the right foot as far up on the left thigh as
possible.
Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand.
This is the starting position.
Slowly practice 5 up and down movements.
Awareness: On mental counting, movement of hip joint and
relaxation of inner thigh muscles.
Benefits: This is an excellent preparatory practice for loosening up
the knee and hip joints for meditative poses. Those people who
cannot sit comfortably in cross-legged positions should practice
ardha titali asana daily, both morning and evening.
Practice note: To unlock the leg after completing stage 2, slowly
and carefully straighten the leg.
Bend it once, bringing the heel near the buttock. Straighten
the leg. This procedure will ensure that the knee joint is realigned
correctly.
Bend the right leg and place the right foot as far up on the left thigh as
possible.
Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand.
This is the starting position.
Slowly practice 5 up and down movements.
Awareness: On mental counting, movement of hip joint and
relaxation of inner thigh muscles.
Benefits: This is an excellent preparatory practice for loosening up
the knee and hip joints for meditative poses. Those people who
cannot sit comfortably in cross-legged positions should practice
ardha titali asana daily, both morning and evening.
Practice note: To unlock the leg after completing stage 2, slowly
and carefully straighten the leg.
Bend it once, bringing the heel near the buttock. Straighten
the leg. This procedure will ensure that the knee joint is realigned
correctly.
Shroni Chakra (Hip Rotation)
Sit in the same starting position as for asana 9 with the right leg on
the left thigh.
Using the muscles of the right arm, rotate the right knee in a circle
trying to make the circular movement as large as possible.
The index finger may be pointed out and used as a guide to
perfection of the circular movement.
Practice 5 rotations clockwise and then 5 rotations anticlockwise.
Straighten the leg slowly.
Release the knee as described in the note to asana 9. Repeat with
the left leg.
Breathing: Inhale on the upward movement.
Exhale on the downward movement.
Awareness: On the breathing, mental counting and rotation of the
hip joint.
the left thigh.
Using the muscles of the right arm, rotate the right knee in a circle
trying to make the circular movement as large as possible.
The index finger may be pointed out and used as a guide to
perfection of the circular movement.
Practice 5 rotations clockwise and then 5 rotations anticlockwise.
Straighten the leg slowly.
Release the knee as described in the note to asana 9. Repeat with
the left leg.
Breathing: Inhale on the upward movement.
Exhale on the downward movement.
Awareness: On the breathing, mental counting and rotation of the
hip joint.
Poorna Titaliasana (Full Butterfly)
Step 1 : Sit in base pose - bend the knees and bring the soles together - keep the heels close to the body as far as possible - hold the toes of the both legs and gently move the knees up and down.
Breathing: Normal breathing
Step 2 : Now Push the legs down using the elbows as levers - bend forward as far as possible, pull the both knees up. It's one round. Continue 5 rounds.
Breathing: Inhale pull the knees up. Exhale Push the knees down
Step 3 : Now, shift the both hands on the knees keeping the soles of the feet together - gently push the knees down towards the floor and pull the both knees up as far as possible. It's one round. Continue 5 rounds.
Breathing: Inhale pull the knees up. Exhale push the knees down
Awareness : Awareness on mental counting breath co-ordination and stretching part
Breathing: Normal breathing
Step 2 : Now Push the legs down using the elbows as levers - bend forward as far as possible, pull the both knees up. It's one round. Continue 5 rounds.
Breathing: Inhale pull the knees up. Exhale Push the knees down
Step 3 : Now, shift the both hands on the knees keeping the soles of the feet together - gently push the knees down towards the floor and pull the both knees up as far as possible. It's one round. Continue 5 rounds.
Breathing: Inhale pull the knees up. Exhale push the knees down
Awareness : Awareness on mental counting breath co-ordination and stretching part
Mushtika Bandhana (Hand Clenching)
Sit in the base position or a cross-legged pose.
Hold both arms straight in front of the body at shoulder level.
Open the hands, palms down, and stretch the fingers as wide
apart as possible.
Close the fingers to make a tight fist with the thumbs inside.
The fingers should be slowly wrapped around the thumbs.
Again open the hands and stretch the fingers.
Repeat 5 times.
Breathing: Inhale on opening the hands.
Exhale on closing the hands.
Awareness: On the breath, mental counting, stretching sensation
and movement.
Hold both arms straight in front of the body at shoulder level.
Open the hands, palms down, and stretch the fingers as wide
apart as possible.
Close the fingers to make a tight fist with the thumbs inside.
The fingers should be slowly wrapped around the thumbs.
Again open the hands and stretch the fingers.
Repeat 5 times.
Breathing: Inhale on opening the hands.
Exhale on closing the hands.
Awareness: On the breath, mental counting, stretching sensation
and movement.
Asanas (12:22 to 29:10)
Manibandha Naman (wrist bending)
Remain in the base position or a cross-legged pose. Stretch
the arms in front of the body at shoulder level. Keep the
palms open and fingers straight throughout the entire practice.
Bend the hands backward from the wrists as if pressing the
palms against a wall with the fingers pointing toward the
ceiling.
Bend the hands forward from the wrists so that the fingers
point toward the floor.
Keep the elbows straight throughout the practice.
Do not bend the knuckle joints or fingers.
Bend the hands up again for the next round.
Repeat 5 times.
Breathing: Inhale with the backward movement.
Exhale with the forward movement.
Awareness: On the breath, mental counting, movement in the
wrist joint and stretching of the forearm muscles.
the arms in front of the body at shoulder level. Keep the
palms open and fingers straight throughout the entire practice.
Bend the hands backward from the wrists as if pressing the
palms against a wall with the fingers pointing toward the
ceiling.
Bend the hands forward from the wrists so that the fingers
point toward the floor.
Keep the elbows straight throughout the practice.
Do not bend the knuckle joints or fingers.
Bend the hands up again for the next round.
Repeat 5 times.
Breathing: Inhale with the backward movement.
Exhale with the forward movement.
Awareness: On the breath, mental counting, movement in the
wrist joint and stretching of the forearm muscles.
Manibandha Chakra (Wrist Joint Rotation)
Remain in the base position or a comfortable cross-legged pose, but
keep the back straight. Extend both arms in front of the body with the fists clenched.
Keep the arms straight and at shoulder level.
Rotate the fists together in the same direction.
Practice 5 times in each direction.
Breathing : Normal breathing
Benefits: The hand and wrist asanas are beneficial for arthritis of the
related joints. They also relieve tension caused by prolonged writing,
typing and so on.
keep the back straight. Extend both arms in front of the body with the fists clenched.
Keep the arms straight and at shoulder level.
Rotate the fists together in the same direction.
Practice 5 times in each direction.
Breathing : Normal breathing
Benefits: The hand and wrist asanas are beneficial for arthritis of the
related joints. They also relieve tension caused by prolonged writing,
typing and so on.
Kehuni Nam an (Elbow Bending)
Remain in the base position or a cross-legged pose.
Stretch the arms in front of the body at shoulder level. The
hands should be open with the palms facing up. Bend the arms
at the elbows and touch the fingers to the shoulders.
Straighten the arms again.
This is one round.
Repeat 5 times.
Breathing: Inhale while straightening the arms.
Exhale while bending the arms. .
Awareness: On the breathing, the mental counting and the
movement.
Practice note: Throughout both stages, the upper arms remain
parallel to the floor, elbows at shoulder level.
Stretch the arms in front of the body at shoulder level. The
hands should be open with the palms facing up. Bend the arms
at the elbows and touch the fingers to the shoulders.
Straighten the arms again.
This is one round.
Repeat 5 times.
Breathing: Inhale while straightening the arms.
Exhale while bending the arms. .
Awareness: On the breathing, the mental counting and the
movement.
Practice note: Throughout both stages, the upper arms remain
parallel to the floor, elbows at shoulder level.
Skandha Chakra (Shoulder Socket Rotation)
Remain in the base position or a cross-legged pose. Place the
fingers of the right hand on the right shoulder. Keep the left hand on
the left knee and the back straight. Rotate the right elbow in a large
circle.
Practice 5 times clockwise and 5 times anti-clockwise. Repeat
with the left elbow.
Make sure that the head, trunk and spine remain straight and still.
Breathing: Inhale on the upward stroke.
Exhale on the downward stroke.
Awareness: On the breath, mental counting and the stretching
sensation around the shoulder joint.
Benefits: The shoulder asanas relieve the strain of driving and office
work, and are helpful in cervical spondylitis and frozen shoulder.
They also maintain the shape of the shoulders and chest.
fingers of the right hand on the right shoulder. Keep the left hand on
the left knee and the back straight. Rotate the right elbow in a large
circle.
Practice 5 times clockwise and 5 times anti-clockwise. Repeat
with the left elbow.
Make sure that the head, trunk and spine remain straight and still.
Breathing: Inhale on the upward stroke.
Exhale on the downward stroke.
Awareness: On the breath, mental counting and the stretching
sensation around the shoulder joint.
Benefits: The shoulder asanas relieve the strain of driving and office
work, and are helpful in cervical spondylitis and frozen shoulder.
They also maintain the shape of the shoulders and chest.
Greeva Sanchalana (Neck Movements)
Up to Down : Sit in the base position or a cross-legged pose with the
hands resting on the knees in jnana or chin mudra. Close the
eyes.
Slowly move the head forward and try to touch the chin to the
chest.
Move the head as far back as comfortable. Do not strain. Try to
feel the stretch of the muscles in the front and back of the neck,
and the loosening of the vertebrae in the neck.
Practice 5 times.
Right to Left : Remain in the same position, keeping the eyes closed.
Face directly forward.
Relax the shoulders.
Slowly move the head to the right and try to touch the right ear
to the right shoulder without turning the head or raising the
shoulders.
Move the head to the left side and try to touch the left ear to the
left shoulder.
This is one round.
Do not strain; touching the shoulder is not necessary. Practice
5 rounds.
Breathing: Inhale on the upward movement.
Exhale on the downward movement.
Awareness: On the breath, counting, and the stretching sensation of
the muscles in the sides of the neck.
hands resting on the knees in jnana or chin mudra. Close the
eyes.
Slowly move the head forward and try to touch the chin to the
chest.
Move the head as far back as comfortable. Do not strain. Try to
feel the stretch of the muscles in the front and back of the neck,
and the loosening of the vertebrae in the neck.
Practice 5 times.
Right to Left : Remain in the same position, keeping the eyes closed.
Face directly forward.
Relax the shoulders.
Slowly move the head to the right and try to touch the right ear
to the right shoulder without turning the head or raising the
shoulders.
Move the head to the left side and try to touch the left ear to the
left shoulder.
This is one round.
Do not strain; touching the shoulder is not necessary. Practice
5 rounds.
Breathing: Inhale on the upward movement.
Exhale on the downward movement.
Awareness: On the breath, counting, and the stretching sensation of
the muscles in the sides of the neck.
Side to Side : Remain in the base position.
Keep the head upright and the eyes closed.
Gently turn the head to the right so that the chin is in line with the
shoulder.
Feel the release of tension in the neck muscles and the loosening
of the neck joints.
Slowly turn the head to the left as far as is comfortable. Do not
strain.
Practice 5 times on each side.
Breathing: Inhale while turning to the front.
Exhale while turning to the side.
Rotate your head :Remain in the same position with the eyes closed. Slowly
rotate the head downward, to the right, backward and then to the
left side in a relaxed, smooth, rhythmic, circular movement.
Feel the shifting stretch around the neck and the loosening up of
the joints and muscles of the neck.
Practice 10 times clockwise and then 10 times anticlockwise.
Do not strain.
If dizziness occurs, open the eyes. After the practice, keep the
neck straight and the eyes closed. Be aware of the sensations in
the head and neck.
Breathing: Inhale as the head moves up.
Exhale as the head moves down.
Awareness: On the breath, mental counting and movement.
Contra-indications: These four neck movements should not be
performed by elderly people and those suffering from low blood
pressure, very high blood pressure or extreme cervical
spondylosis. The advice of an expert should be sought for any of
these problems. Patients of cervical spondylosis should strictly
avoid forward bending of the neck.
Benefits: All the nerves connecting the different organs and limbs
of the body pass through the neck. Therefore, the muscles of the
neck and shoulders accumulate tension, especially after
prolonged work at a desk. These asanas release tension,
heaviness and stiffness in the head, neck and shoulder region.
Chakki Chalanasana (Churning The Mill)
Sit with the legs stretched out in front of the body about one
foot apart. Interlock the fingers of both hands and hold the arms
out straight in front of the chest.
Keep the arms straight and horizontal throughout the practice; do
not bend the elbows.
Bend forward as far as possible. Imagine the action of churning a
mill with an old-fashioned stone grinder. Swivel to the right so
that the hands pass above the right toes and as far to the right as
possible.
Lean back as far as possible on the backward swing.
Try to move the body from the waist. On the forward swing, bring
the arms and hands to the left side, over the left toes and then back
to the centre position.
One rotation is one round.
Practice 5 rounds clockwise and then the same number of
rounds anti-clockwise.
Breathing: Inhale while leaning back.
Exhale while moving forward.
Awareness: On the breath, movement and lower back, hips and pelvic
area.
Benefits: This asana is excellent for toning the nerves and organs of the
pelvis and abdomen. It is very useful for regulating the menstrual cycle
and may be performed during the first three months of pregnancy. It is
also an excellent exercise for postnatal recovery.
foot apart. Interlock the fingers of both hands and hold the arms
out straight in front of the chest.
Keep the arms straight and horizontal throughout the practice; do
not bend the elbows.
Bend forward as far as possible. Imagine the action of churning a
mill with an old-fashioned stone grinder. Swivel to the right so
that the hands pass above the right toes and as far to the right as
possible.
Lean back as far as possible on the backward swing.
Try to move the body from the waist. On the forward swing, bring
the arms and hands to the left side, over the left toes and then back
to the centre position.
One rotation is one round.
Practice 5 rounds clockwise and then the same number of
rounds anti-clockwise.
Breathing: Inhale while leaning back.
Exhale while moving forward.
Awareness: On the breath, movement and lower back, hips and pelvic
area.
Benefits: This asana is excellent for toning the nerves and organs of the
pelvis and abdomen. It is very useful for regulating the menstrual cycle
and may be performed during the first three months of pregnancy. It is
also an excellent exercise for postnatal recovery.
Nauka Sanchalanasana (Rowing The Boat)
Sit with both legs straight in front of the body. Imagine the
action of rowing a boat.
Clench the hands as though grasping oars, with the palms facing down.
Breathe out and bend forward from the waist as far as is comfortable, straightening the arms.
Breathing in, lean back as far as possible, drawing the hands back
towards the shoulders.
This is one round.
The hands should make a complete circular movement in every round,
moving up the sides of the legs and trunk. The legs should be kept
straight throughout.
Practice 5 rounds.
Reverse the direction of the rowing movement as though going in the
opposite direction.
Practice 5 times.
Breathing: Inhale while leaning back.
Exhale while bending forward.
Awareness: On the breath, movement and lower back and pelvic area.
Benefits: This asana has a positive effect on the pelvis and abdomen and
eliminates energy blockages in these areas. It is especially useful for
gynecological disorders and postnatal recovery. It also removes
constipation.
action of rowing a boat.
Clench the hands as though grasping oars, with the palms facing down.
Breathe out and bend forward from the waist as far as is comfortable, straightening the arms.
Breathing in, lean back as far as possible, drawing the hands back
towards the shoulders.
This is one round.
The hands should make a complete circular movement in every round,
moving up the sides of the legs and trunk. The legs should be kept
straight throughout.
Practice 5 rounds.
Reverse the direction of the rowing movement as though going in the
opposite direction.
Practice 5 times.
Breathing: Inhale while leaning back.
Exhale while bending forward.
Awareness: On the breath, movement and lower back and pelvic area.
Benefits: This asana has a positive effect on the pelvis and abdomen and
eliminates energy blockages in these areas. It is especially useful for
gynecological disorders and postnatal recovery. It also removes
constipation.
Ardha Matsyendrasana (Half Spinal Twist)
Sit with the legs stretched out in front of the body.
Bend the right t leg and place the right foot flat on the floor on the
outside of the left knee.
The toes of the right foot should face forward.
Bend the left leg and bring the foot around to the right buttock. The
outside edge of the foot should be in contact with the floor.
Pass the left arm through the space between the chest and the right
knee, and place it against the outside of the right leg.
Hold the right foot or ankle with the left hand, so that the right knee
is close to the left armpit.
Sit up as straight as possible.
Raise the right arm in front of the body and gaze at the fingertips.
Slowly twist to the right, simultaneously moving the arm, trunk and
head.
Use the left arm as a lever against the right leg to twist the trunk as
far as possible without using the back muscles. Follow the tips of the
fingers of the right hand with the gaze and look over the right
shoulder.
Do not strain the back.
Bend the right elbow and place the arm around the back of the waist.
The back of the right hand should wrap around the left side of the
waist.
Alternatively, it can be placed as high as possible between the
shoulder blades with the fingers pointing up. This arm position
enforces the straightness of the spine. Reverse the movements to
come out of the posture and repeat on the other side.
For beginners, The leg that is placed by the side of the buttock should remain straight and the hand holding the ankle may be wrapped around the opposite
thigh, hugging the knee to the chest.
Breathing: Inhale in the forward position.
Exhale while twisting the trunk.
Breathe deeply and slowly without strain in the final position.
Inhale while returning to the starting position.
Awareness: Physical - on keeping the spine straight and on the
movement of the abdomen created by the breath in the final position.
Spiritual - on ajna chakra.
Bend the right t leg and place the right foot flat on the floor on the
outside of the left knee.
The toes of the right foot should face forward.
Bend the left leg and bring the foot around to the right buttock. The
outside edge of the foot should be in contact with the floor.
Pass the left arm through the space between the chest and the right
knee, and place it against the outside of the right leg.
Hold the right foot or ankle with the left hand, so that the right knee
is close to the left armpit.
Sit up as straight as possible.
Raise the right arm in front of the body and gaze at the fingertips.
Slowly twist to the right, simultaneously moving the arm, trunk and
head.
Use the left arm as a lever against the right leg to twist the trunk as
far as possible without using the back muscles. Follow the tips of the
fingers of the right hand with the gaze and look over the right
shoulder.
Do not strain the back.
Bend the right elbow and place the arm around the back of the waist.
The back of the right hand should wrap around the left side of the
waist.
Alternatively, it can be placed as high as possible between the
shoulder blades with the fingers pointing up. This arm position
enforces the straightness of the spine. Reverse the movements to
come out of the posture and repeat on the other side.
For beginners, The leg that is placed by the side of the buttock should remain straight and the hand holding the ankle may be wrapped around the opposite
thigh, hugging the knee to the chest.
Breathing: Inhale in the forward position.
Exhale while twisting the trunk.
Breathe deeply and slowly without strain in the final position.
Inhale while returning to the starting position.
Awareness: Physical - on keeping the spine straight and on the
movement of the abdomen created by the breath in the final position.
Spiritual - on ajna chakra.
Utthanpadasana (Raised Legs Pose)
|
|
Lie in the base position with the palms flat on the floor. Inhale
and raise the right leg as high as is comfortable, keeping it
straight and the foot relaxed.
The left leg should remain straight and in contact with the floor.
Hold the posture for 3 to 5 seconds, counting mentally and
retaining the breath.
Exhale and slowly lower the leg to the floor.
This is one round.
Practice 5 rounds with the right leg and then 5 rounds with the
left leg.
This may be repeated raising both legs together.
Breathing: Inhale while raising the leg(s).
Hold the posture and the breath. Exhale while lowering the
leg(s).
Awareness: On synchronizing the movement with the breath, the
stretch in the legs and mental counting in the final position.
Benefits: This asana strengthens the abdominal muscles and
massages the organs. It strengthens the digestive system, lower
back, pelvic and perineal muscles and helps correct prolapse.
and raise the right leg as high as is comfortable, keeping it
straight and the foot relaxed.
The left leg should remain straight and in contact with the floor.
Hold the posture for 3 to 5 seconds, counting mentally and
retaining the breath.
Exhale and slowly lower the leg to the floor.
This is one round.
Practice 5 rounds with the right leg and then 5 rounds with the
left leg.
This may be repeated raising both legs together.
Breathing: Inhale while raising the leg(s).
Hold the posture and the breath. Exhale while lowering the
leg(s).
Awareness: On synchronizing the movement with the breath, the
stretch in the legs and mental counting in the final position.
Benefits: This asana strengthens the abdominal muscles and
massages the organs. It strengthens the digestive system, lower
back, pelvic and perineal muscles and helps correct prolapse.
Chakra Padasana (leg rotation)
One leg rotation: Raise the right leg 5 cm from the ground, keeping the knee
straight. Rotate the entire leg clockwise 10 times in as large a circle as
possible. The heel should not touch the floor at any time during the
rotation. Rotate 10 times in the opposite direction. Repeat with the left leg.
Do not strain. Rest in the base position introducing abdominal breathing until
the respiration returns to normal
.
Raise both legs together : Keep them together and straight throughout the practice. Rotate both legs clockwise and then anti-clockwise 3 to 5 times. The circular movement should be as large as possible.
Breathing: Breathe normally throughout the practice.
Awareness: On the mental counting of each round, rotation of the
leg(s) and on the effects of the asana on the hips and abdomen.
Benefits: Good for hip joints, obesity, toning of abdominal and
spinal muscles.
straight. Rotate the entire leg clockwise 10 times in as large a circle as
possible. The heel should not touch the floor at any time during the
rotation. Rotate 10 times in the opposite direction. Repeat with the left leg.
Do not strain. Rest in the base position introducing abdominal breathing until
the respiration returns to normal
.
Raise both legs together : Keep them together and straight throughout the practice. Rotate both legs clockwise and then anti-clockwise 3 to 5 times. The circular movement should be as large as possible.
Breathing: Breathe normally throughout the practice.
Awareness: On the mental counting of each round, rotation of the
leg(s) and on the effects of the asana on the hips and abdomen.
Benefits: Good for hip joints, obesity, toning of abdominal and
spinal muscles.
Asanas (33:13 to 42:33)
Supta Udarakarshanasana (Sleeping Abdominal Stretch)
Lie in the base pose.
Bend the knees and place the soles of both feet flat on the ground,
directly in front of the buttocks.
Keep the knees and feet together throughout the practice. Interlock the
fingers of both hands and place the palms under the back of the head.
While breathing out, slowly lower the legs to the right, trying to
bring the knees down to the floor. The feet should remain in contact
with each other, although the left foot will move slightly off the
floor. At the same time, gently turn the head and neck in the opposite
direction to die legs. This will give a uniform twisting stretch to the
entire spine. Hold the breath in the final position while mentally
counting three seconds.
While breathing in, raise both legs to the upright position. Keep the
shoulders and elbows on the floor throughout. Repeat on the left side
to complete one round.
Practice 5 complete rounds.
Breathing: Exhale while lowering the legs to the sides.
Hold the breath in the final position.
Inhale while raising the legs.
Awareness: On the breath, the mental counting in the final position
and the twisting stretch on the paraspinal and abdominal muscles.
Benefits: This asana gives an excellent stretch to the abdominal
muscles and organs, and thereby helps to improve digestion and
eliminate constipation. The twisting stretch of the spinal muscles
relieves the strain and stiffness caused by prolonged sitting.
Bend the knees and place the soles of both feet flat on the ground,
directly in front of the buttocks.
Keep the knees and feet together throughout the practice. Interlock the
fingers of both hands and place the palms under the back of the head.
While breathing out, slowly lower the legs to the right, trying to
bring the knees down to the floor. The feet should remain in contact
with each other, although the left foot will move slightly off the
floor. At the same time, gently turn the head and neck in the opposite
direction to die legs. This will give a uniform twisting stretch to the
entire spine. Hold the breath in the final position while mentally
counting three seconds.
While breathing in, raise both legs to the upright position. Keep the
shoulders and elbows on the floor throughout. Repeat on the left side
to complete one round.
Practice 5 complete rounds.
Breathing: Exhale while lowering the legs to the sides.
Hold the breath in the final position.
Inhale while raising the legs.
Awareness: On the breath, the mental counting in the final position
and the twisting stretch on the paraspinal and abdominal muscles.
Benefits: This asana gives an excellent stretch to the abdominal
muscles and organs, and thereby helps to improve digestion and
eliminate constipation. The twisting stretch of the spinal muscles
relieves the strain and stiffness caused by prolonged sitting.
Supta Pawanmuktasana (leg lock pose)
Remain in the base position.
Bend both knees and bring the thighs to the chest.
Interlock the fingers and clasp the hands on the shin bones just below the knees.
Inhale deeply.
Holding the breath, raise the head and shoulders and try to place
the nose in the space between the two knees. Hold the breath in
the raised position for a few seconds, counting mentally.
Slowly lower the head, shoulders and legs while breathing out.
Practice this 3 times.
Awareness: On the breath, mental counting in the final position,
pressure on the abdomen and the movement.
Contra-indications: Not to be performed by persons suffering from
high blood pressure or serious back conditions, such as sciatica
and slipped disc.
Benefits: Supta pawanmuktasana strengthens the lower back
muscles and loosens the spinal vertebrae. It massages the
abdomen and the digestive organs and is, therefore, very effective
in removing wind and constipation. By massaging the pelvic
muscles and reproductive organs, it is useful in the treatment of
impotence, sterility and menstrual problems.
Benefits: This variation gives basically the same benefits as the
main pose but has a more profound influence on the spine and
pelvic region.
Bend both knees and bring the thighs to the chest.
Interlock the fingers and clasp the hands on the shin bones just below the knees.
Inhale deeply.
Holding the breath, raise the head and shoulders and try to place
the nose in the space between the two knees. Hold the breath in
the raised position for a few seconds, counting mentally.
Slowly lower the head, shoulders and legs while breathing out.
Practice this 3 times.
Awareness: On the breath, mental counting in the final position,
pressure on the abdomen and the movement.
Contra-indications: Not to be performed by persons suffering from
high blood pressure or serious back conditions, such as sciatica
and slipped disc.
Benefits: Supta pawanmuktasana strengthens the lower back
muscles and loosens the spinal vertebrae. It massages the
abdomen and the digestive organs and is, therefore, very effective
in removing wind and constipation. By massaging the pelvic
muscles and reproductive organs, it is useful in the treatment of
impotence, sterility and menstrual problems.
Benefits: This variation gives basically the same benefits as the
main pose but has a more profound influence on the spine and
pelvic region.
