Ardh-Matsyendrasana-(The Twist Posture)

This is one of the basic yoga poses. It takes its name in Sanskrit from the great Hath Yoga sage Matsyendra. It is a beautiful posture. When executed correctly, you will feel like a peacock majestically unfolding his large, colorful fan.

Technique-

Place the lefi heel near the anus and below the scrotum. It can touch the perennial space. Do not allow the heel to move from this space.

• Bend the knee and place the right ankle at the root of the left thigh and rest the right foot well on the ground close to the left hipjoint.

• Place the left armpit over the top of the vertically bent right knee.

• Push the knee now a little to the back so that it touches the back part of the armpit

• Catch hold of the left foot with left palm. Then applying pressure at the left shoulder- joint, slowly twist the spine and turn to the extreme right.

• Turn the face also to the right as much as you can do. Bring it in a line with the right shoulder.

• Swing round the right arm towards the back.Catch hold of the left thigh with the right hand                                                                                                                           
• Retain the pose from 5 to 15 seconds. Keep the vertebral column erect. Do not bend.

• After the exercise, lie down and relax. When your breathing has returned to normal, take a few deep breaths

•  After words, have practice by allowing twist of the spine to the left side.

Benefits

1. This is the only asana that twists the spine. The other asanas stretch the spine in the flexion (forwards) and extension (backwards). For example where. Paschimottanasana and Halasana bend the spine forwards, the counter poses like Dhanur, Bhujanga and Salabha Asanas bend the spine backwards. The twist provided by this asana, completes the stretching of the spine so that now every muscle and ligament of the back and neck get stretched in all directions.

2. It keeps the spine elastic and helps it in gaining its strength and vitality.

3. It gives a good massage to the abdominal organs and the muscles of the waist.

4. This Asana increases appetite by increasing the digestive fire.

5. It helps in providing strength and vitality to the digestive organs, especially the pancreas and the liver

6. The twist benefits the adrenal glands, kidneys, liver and spleen.

7. It helps in toning up the lungs and heart

8. It also helps in toning the spinal nerve-roots and sympathetic system by drawing a good supply of blood.

9. It helps in the awakening of Kundalini

10. It helps in preventing and curing a number of ailments and disorders in the manner given below-

•  It helps in the prevention and cure of asthma, indigestion, constipation, and obesity.

•   It corrects stooping shoulders, a bent back, and defective posture.

• It helps in the treatment of Lumbago and all sorts of muscular rheumatism of the back-muscles.

•  It helps in the prevention and cure of diabetes

• It can also help in the cure of intestine infection especially in getting rid of the stomach germs.

Sankhya Darshan

Samkhya is the oldest among the philosophical systems and dates back to about 7c BC. Sage Kapila, the author of ‘Samkhya Sutra”, is considered to be the originator of this system. The text of Samkhya Sutra consists of 6 chapters and 537 sutras. It offers a framework for all levels of manifestation, from the subtlest to the grossest. Sankhya word comes from samyag akhyate, which literally means that which explains the whole. It is why, Sankhya may be found to deal with prakriti (matter), purusha (consciousness), buddhi or mahat (intelligence), ahamkara (I-am-ness), three gunas (elements of stability, activity, and lightness), mind (manas), cognitive and active senses (indriyas), and the five subtle and gross elements (earth, water, fire, air, and space).

Samkhya forms the philosophical basis for yoga of patanjali. Therefore, sometimes both Yoga and Sankhya can be grouped together, Yoga forming the practical methodology to achieve the goal, while samkhya providing the rational analysis of the truth.

The essentials related to sankhya system may be outlined as below

Yogic and non yogic activites

Janu Sirsasana best yoga poses

Touching the Head on the Knee

The word “ janu Sirsasana “ is composed of the two separate words –“janu” and “Sirsasana“ . Janu refers to the ‘knee’. Sirsha’ refers to the ‘head’ . Accordingly, in this yogic asana one leg has to be stretched out and the other should be at the knee.

Technique –

. Sit on the ground with the legs stretched.

. Slowly bend the left leg and place near the thigh of the right leg.

. Stretch the arms forward and place near the right foot and hold with the hands.

. Exhale slowly and move the trunk forward so that the chin is placed on the right leg.

. Now inhale slowly, and raise the head and trunk.

. Release the hand’s grip and straighten the legs in order to comeback to normal position.

. Practice this exercise for both the legs.

Benefits –

. It stimulates the liver and the spleen so that it particularly helps those suffering from constipation and indigestion.

. It helps in the nourishment of the kindneys.

. It is most beneficial for those suffering from enlargement of prostrate glands.

. It provides strength to the shoulder, leg and knees and proves quite helpful in the instant cures of the joints pain.

. It proves quite useful to those who are suffering from obesity in the region of stomach and hips.

. It helps in the prevention and treatment of the ailments related to hernia.

Gomukhasana yoga poses

Gomukhasana yoga poses

Cow Face Pose

The yogic posture in which we try to place our both the feet on the ground by the side of the buttocks and keep the body steady is known as Gomukhasana, resembling the mouth of a cow.

Technique :-

. Sit erect stretching both legs together in front, hands by the side, palm resting the ground, fingers of the hands together.

. Fold your right leg. Place the heel of the right foot under your right hip.

. Now fold the left leg over the right buttock in such a way as the heel of your left foot is placed near your right hip.

. Take your right arm behind your back from above and left arm from below, so that fingers of both the hands are interlocked behind the back.

. Your posture will now resemble the cow’s face. Gaze in front.

. After some time return to the original position.

. Afterwards, practice it by folding the left leg and placing its heel under the left hip.

Benefits:-

. It provides strength and vitality to the knees, shoulders, shins and feet.

. It helps in making the spine erect and straight and adds in the enlargement of the chest.

. It automatically gives exercise to the lungs and thus proves helpful in their proper functioning and vitality

. It also proves beneficial in the proper functioning of the nervous system and heart .

. It has medication and treatment value in terms of the following

   . The practice of this Asana removes pain in hip and lower extremities.

   . This Asana is very useful in arthritis and piles (dry).

Siddhasana the perfect pose

Yoga Mudra- The Stoop ( Symbol of yoga )

The practice of this posture is considered very important for its spiritual value in the higher stages of yoga training when the pose is maintained for as long as one hour or more.

Technique 

. first sit down in the lotus posture.

. sit up straight, keeping both legs crossed tailor fashion. Clench your first and place them on both sides of the abdomen, a little below the navel.

. take a deep breath, and while exhaling bend forward as low as you can, firmly pressing the fists against the abdomen.

. Stay in this position from five to ten seconds, holding your breath,

. Then, slowly straighten the back, returning to the original posture. Eventually you should increase the time to three minutes, adding one second per week.

. Lie down and rest before doing the next posture.

Benefits

. The yoga mudra is an excellent exercise for people troubled by constipation, as it increases the peristaltic movements of the bowels.

. It strengthens the abdominal muscles, tones up the nervous system and the colon, and massages the pelvic region.

. It helps men to overcome seminal weakness.

. In the higher stages of training it helps the awakening of the Kundalini.

Precautions-

. If you suffer from constipation, you should practice the Yoga Mudra very gently.

. Always release the posture slowly, without any jerking movement.

Siddhasana the perfect pose

Padmasana Lotus Pose

Among all the poses prescribed for japa and Dhyana, padmasana comes foremost. It is the best Asana for contemplation. Rishis like Gheranda, Sandilya, speak very highly of this vital Asana. Moreover, this is probably the most well known pose routinely used by budha and other ancient yoga figures like lord shiva, lord Vishnu, etc. this asana is know as kamlasana, on account of the lotus shape of its posture.

Technique -

. Sit on the mat, dari or blanket spread on the flat surface or ground by spreading the legs forward.

. Now, keep the right foot on the left thigh

. Start bouncing the right knee. If the bouncing knee easily touches the floor, then bend the left knee, take hold of the left foot with both hands, gently glide it over the crossed right leg and place it on the right thigh.

. This will give symmetrical placement of the legs and you are in lotus position.

. Now straighten your backbone and neck so that there is no bend at your waist.

. Then, place the hands on the knee-joints. You can make a finger lock and keep the locked hands over the left ankle. This is very convenient for some persons. Or you can place the hand over the left knee and then place the right hand over the right knee with the palm facing upwards and the index finger touching the middle portion of the thumb.

Benefits -

. This is an extremely good pose for meditation and concentration and helps in the higher order of yoga sadhna including the awakening of kundalini.

. The lotus symbolizes man’s spiritual evolution. Commenting on the spiritual benefit of padmasana, hath yoga pradipika says “ The yogin seated in Padmasana posture, by steadying the breath … becomes liberated. There is nodout about this “

. Sitting with spine erect and legs folded into a steady base bring the body in to an effortless, resting state. It is why the practice of padmasana has a considerable calming effect on the mind and the nerves.

. It can help in observing celibacy for the young Brahamcharis and Brahamcharins

. This pose keeps the spine erect and provides it its strength and vitality.

. This pose keeps the spine erect and provides it its strength and vitality.

. It makes ankles, knees and hips more flexible, and benefits the nerves of the legs.

Siddhasana the perfect pose

Technique

. sit down with both legs outstretched.

. Bend the left knee and place the sole of the left foot against the right thing so that the heel touches the perineum.

. Bend the right knee and put the right heel against the pubic bone.

. Place the hands with palms on the knees. Keep them open if done between sunrise and sunset; otherwise reverse the palms.

. keep the spine, the neck and the head, upright in one straight line.

. Keep the sight fixed at the level of the height. Don’t have any pressure on the hands. The whole weight of the body should be set on the spine.

. Continue smooth breathing, until the final position is attained.

. This is Siddhasana. Once the has been mastered, it is truly a comfortable position for meditation practice.

. In the daily routine it should be kept for five minutes to experience good results. With more practice it can be kept for three hours.

Benefits

. Even fatty persons with big thighs can practice this Asana easily, In fact this is better to some persons than padmasana.

. It is quite beneficial for those young brahmcharis and brahmacharins who attempt to get established in celibacy.

. Along with the boady, the mind also gets stabilized in this asana. Hence, it may prove quite beneficial for meditation and concentration.

. The special fold of the legs forms one Bandha in this Asana. Consequently the blood circulation in the waist – downward parts is controlled. For this reason this Asana is recommended after Sirshasana.

. It can prove in a big way a proper practice seat for some of the pranayamas and the mudras.

Precautions

. This Asana is not suitable for ladies.

. The people having stiff joints with difficulty in movement should practice this Asana with a lot of care. Such persons should practice this Asana only after getting the joints free and relaxed.

Sukhasana the Easy pose