|
Yogasana Video/Slide Show |
Description |
Benefits
Limitations |
|
SARVANGASANA
Shoulder Stand pose
Sarvangasana
Google Video
|
Inhale and raise the legs together slowly
and gr2cefully (without bending the knees)
till it forms about 45° to the ground.
Continue to inhale and raise the legs further
to 90° position. Bring the arms down and
place them next to the buttocks.
Exhale and raise the buttocks and the trunk,
taking support of the arms and elbows, without
lifting the head. Rest the elbows on the
ground firmly and support the back with
both palms. While retaining the legs parallel
to the ground, straighten the trunk by pushing
it with the hands until the chin is well
set in the suprasternal hollow.
Inhale and raise the legs vertically keeping
the body erect and come to the final shoulder
stand position.
Maintain effortlessly with normal breathing
for about 2-3 minutes. Carefully avoid all
jerks. Slowly come back to Sthiti and relax
in Savasana.
|
Starting Sthiti: |
Supine Posture |
|
Ending Sthiti |
Savasana |
|
Type: |
Supine, Cultural |
|
Count: |
4 |
Go to top |
Benefits Stimulates and keeps the thyroid
healthy. Influences the pelvic organs. Useful
in varicose veins, piles, hernia and menstrual
disorders.
Limitations
People with Cervical spondylosis, low back
pain and hypertension should not do this
posture. |
|
MATSYASANA
Fish Pose
Matsyasana
Google Video
|
Take the right leg and place it on the left
thigh. Place the left leg on the right thigh
as in Padmasana. Place the palms on either
side of the head with fingers pointing towards
the shoulders.
Inhale and take the weight on the palms
and lift the head and the back off the ground.
Bring the center of the crown of the head
to the round by bending the dorsal and cervical
spine backwards.
Exhale and remove the hands after the weight
is well balanced on the head and catch hold
of the big toes hooking the index fingers
around them. Press the elbows on the ground
to bear the weight of the upper half of
the body. Maintain this position for one
minute with norm breathing. As you exhale
come back slowly step by step to supine
sthiti. Relax in Savasana.
|
Starting Sthiti: |
Supine Posture |
|
Ending Sthiti |
Savasana |
|
Type: |
Supine, Cultural |
|
Count: |
8 |
Go to top |
Benefits
Complementary to Sarvangasana, good for
diabetes, asthmatics and other respiratory
problems.
Limitations
Those who have recently undergone any abdominal
or thoracic surgery and cervical spondylosis
should avoid this posture for 3 months. |
|
HALASANA
Plough Pose
Halasana
Google Video
|
Inhale and raise the legs together slowly
and gracefully (without bending the knees)
till it forms about 45° to the ground. Continue
to inhale and raise the legs further to
90° position and simultaneously bring the
arms down placing them next to the buttocks.
Exhale and raise the buttocks and the trunk
without lifting the head. Support the back
by the palms. Rest the elbows on the ground
firmly to get better support to the back.
Maintaining the legs parallel to the ground,
straighten the trunk by pushing it up with
the hands till the chin is well set in the
suprasternal hollow. Inhale in this position.
Exhale and bring down the toes further to
touch the ground. Release both hands and
rest the arms straight on the ground parallel
to each other with palms facing the ground.
Maintain this position for one minute with
normal breathing. Inhale and come back slowly
step by step to rest the trunk on the floor.
Now exhale and bring down the legs to the
ground. Relax in Savasana.
Note
Make sure that you have achieved perfect
balance before you release the hands supporting
the trunk.
|
Starting Sthiti: |
Supine Posture |
|
Ending Sthiti |
Savasana |
|
Type: |
Supine, Cultural |
|
Count: |
8 |
Go to top |
Benefits
Stretches and stimulates the back muscles,
spinal joints and lumbar nerves. Enhances
blood flow to the neck, activating the thyroid
and keeps spine flexible.
Limitations
People with any problem with the spine,
hypertensive and those with the cardiac
problems must avoid this asana. |
|
CHAKRASANA
Wheel Pose
Chakrasana
Google Video
|
Take the hands up and place the palms on
either side of the head on the ground under
the shoulders with fingers pointing towards
the back. Bend the knees and fold the legs,
and place the heels on the outer side of
the buttocks.
With palms and the soles of the feet as
four points of support, raise the trunk
off the ground with an inhalation arching
the entire body convex upwards to look like
a wheel.
Maintain the position for about half a minute
with normal breathing. As you exhale come
back slowly step by step to supine sthiti.
Note
Come down with control by placing the back
of the head to the ground, followed by the
neck and the back. Do not collapse the buttocks
first.
|
Starting Sthiti: |
Supine Sthiti |
|
Ending Sthiti: |
Savasana |
|
Type: |
Supine, Cultural |
|
Count: |
4 |
Go to top |
Benefits
Brings very good flexibility to the spine,
stimulates and activates all parts of the
body. Strengthens the arms, shoulders and
legs.
Limitations
Only those who are free from any disease
can perform this asana. |
