YOGASANAS
According to Hatha Yoga:
Hathasya prathamangatvadasanam poorvamuchate.
Kuryatadasanam sthairyamarogyam changalaghavam
Hatha Yoga Pradipika 1:17
Meaning: Asana is spoken of as the first part of hatha yoga. Having practiced asana, one attains steadiness of body and mind, freedom from disease and lightness of the limbs.
Asana is the first step of yoga practices as explained in the Hatha Yoga Pradipika by Swami Svatmarama. In hatha yoga nadis (energy channels) are an important focal point. Yogasana practices are used to restructure and purify these energy channels. Prana, the life force, flows through these energy channels. The pranic flow is obstructed when there are blockages in the nadis. With regular yoga practice, pranic flow is activated and redirected to remove the blockages. When prana flows freely, the toxins are removed and the body becomes supple and light. The practitioner is now prepared for the advanced practices of yoga.
According to Raja Yoga:
In the Yoga Sutras of Patanjali there is a concise definition of yogasana:
Sthiram sukham aasanam
Meaning: That position which is steady, still and comfortable.
According to sage Patanjali the goal of practicing asanas is to enable a practitioner to sit comfortably in a position for extended periods of time and practice the higher yogic sadhanas of pranayama and meditation. For this reason, in the eight fold yoga path of sage Patanjali, yogasanas come before pranayama and dharana.
Hathasya prathamangatvadasanam poorvamuchate.
Kuryatadasanam sthairyamarogyam changalaghavam
Hatha Yoga Pradipika 1:17
Meaning: Asana is spoken of as the first part of hatha yoga. Having practiced asana, one attains steadiness of body and mind, freedom from disease and lightness of the limbs.
Asana is the first step of yoga practices as explained in the Hatha Yoga Pradipika by Swami Svatmarama. In hatha yoga nadis (energy channels) are an important focal point. Yogasana practices are used to restructure and purify these energy channels. Prana, the life force, flows through these energy channels. The pranic flow is obstructed when there are blockages in the nadis. With regular yoga practice, pranic flow is activated and redirected to remove the blockages. When prana flows freely, the toxins are removed and the body becomes supple and light. The practitioner is now prepared for the advanced practices of yoga.
According to Raja Yoga:
In the Yoga Sutras of Patanjali there is a concise definition of yogasana:
Sthiram sukham aasanam
Meaning: That position which is steady, still and comfortable.
According to sage Patanjali the goal of practicing asanas is to enable a practitioner to sit comfortably in a position for extended periods of time and practice the higher yogic sadhanas of pranayama and meditation. For this reason, in the eight fold yoga path of sage Patanjali, yogasanas come before pranayama and dharana.
AKARNA DHANURASANA - The Shooting Bow - Intermediate Variations
Akarna Dhanurasana is a balance posture, to be added after full Paschimotanasana-Forward
Bend.
First, regular shooting bow: Sit with legs stretched straight in dandasana. Feet
are together with heels stretched, toes pointing back to head. Reach forward to
the toes of both feet. Back is straight. Head and chest straight forward as
possible. Wrap first two fingers around each big toe. Without letting go of
either foot, bend the right knee. Inhale and pull back right foot as close to
right ear as possible. Keep chest forward and a firm hold onto left big toe.
Hold the position and breathe a few breaths. Repeat other side. Return to
Paschimotanasana.
Variation 1 - Diagonal Akarna Dhanurasana Shooting Bow: Starting from Paschimotanasana-
Forward bend, change finger hold to opposite foot, so right fingers are wrapping
around left toe and vice versa. Inhale. Lift and pull left foot up and toward
right ear. Keep head up. Look straight ahead. Visually concentrate on a dristi
point. Breathe a few breaths and release. Repeat for opposite side. Return to
full Paschimotanasana. Counter posture after is Inclined Plane.
Variation 2 - Straight Leg Akarna Dhanurasana Shooting Bow:
Starting from Paschimotanasana- Forward bend, with right fingers wrapping around
right big toe and left on left. Inhale, bend the right elbow and lift the
straight right leg up into the air. Keep holding left big toe with left fingers.
Keep head up. Look straight ahead. Visually concentrate on a dristi point.
Breathe a few breaths and release. Repeat for opposite side. Return to full
Paschimotanasana. Counter posture after is Inclined Plane.
Benefits:
Help improve Paschimotanasana - forward bend
Help relief of rheumatism in the limbs
Helps concentration
Relieves sciatica
Stretches legs, hips and lumbar
Strengthens hands & feet
Practice Yoga. Meditate seriously. You will cross this ocean of darkness and
ignorance and reach the Light and Life, everlasting.
- Sri Swami Sivananda
Unconscious matter is not unconscious from the highest point of view. Its
vibratory level is so low that it appears to be inert. It appears to be, but it
is not. If you know how to covert that energy into matter it can produce
tremendous force.
- Swami Vishnudevananda
Bend.
First, regular shooting bow: Sit with legs stretched straight in dandasana. Feet
are together with heels stretched, toes pointing back to head. Reach forward to
the toes of both feet. Back is straight. Head and chest straight forward as
possible. Wrap first two fingers around each big toe. Without letting go of
either foot, bend the right knee. Inhale and pull back right foot as close to
right ear as possible. Keep chest forward and a firm hold onto left big toe.
Hold the position and breathe a few breaths. Repeat other side. Return to
Paschimotanasana.
Variation 1 - Diagonal Akarna Dhanurasana Shooting Bow: Starting from Paschimotanasana-
Forward bend, change finger hold to opposite foot, so right fingers are wrapping
around left toe and vice versa. Inhale. Lift and pull left foot up and toward
right ear. Keep head up. Look straight ahead. Visually concentrate on a dristi
point. Breathe a few breaths and release. Repeat for opposite side. Return to
full Paschimotanasana. Counter posture after is Inclined Plane.
Variation 2 - Straight Leg Akarna Dhanurasana Shooting Bow:
Starting from Paschimotanasana- Forward bend, with right fingers wrapping around
right big toe and left on left. Inhale, bend the right elbow and lift the
straight right leg up into the air. Keep holding left big toe with left fingers.
Keep head up. Look straight ahead. Visually concentrate on a dristi point.
Breathe a few breaths and release. Repeat for opposite side. Return to full
Paschimotanasana. Counter posture after is Inclined Plane.
Benefits:
Help improve Paschimotanasana - forward bend
Help relief of rheumatism in the limbs
Helps concentration
Relieves sciatica
Stretches legs, hips and lumbar
Strengthens hands & feet
Practice Yoga. Meditate seriously. You will cross this ocean of darkness and
ignorance and reach the Light and Life, everlasting.
- Sri Swami Sivananda
Unconscious matter is not unconscious from the highest point of view. Its
vibratory level is so low that it appears to be inert. It appears to be, but it
is not. If you know how to covert that energy into matter it can produce
tremendous force.
- Swami Vishnudevananda
SIDE CROW - Intermediate and Advanced Levels
IA variation of the Crow Pose is a beautiful Side Crow. It is also the arm balance, plus a little hand balance. The yogis developed balancing posture like this one instead of using weights to achieve muscle strength. First, come into a squat position. Place both hands flat on the floor, 20in (50 cm) apart, to the right of the legs. Walk both feet to the left. Make sure your feet are 20in (50cm) from the left hand. Keep knees together. Bend the knees and gently take the right leg with the left on top and place it on top of the left upper elbow/upper arm. Bending the left elbow makes a shelf for your knees. Keep the chin lifted looking forward. Breathe into it. Inhale then hold your breath as you shift your weight forward until your feet come off the ground. Keep the feet together. Breathing deeply and rhythmically, shift the weight forward as you slowly extend the legs to the left side, straightening the knees and keeping the legs parallel to the ground. Hold for as long as the deep breathing allows, then bend the knees and return to the kneeing squat, very gently lowering down out of the posture. Drop down to your knees, lowering into Child Pose. After the arm balance, it is always good to slowly twist at the wrist, plus twist the other direction. Place your forehead on your mat, and relax into Child Pose. Always ending your poses with a nice relaxation pose.
Benefits of side crow:
You can elevate others only if you have elevated yourself. This world can be saved only by those who have already saved themselves. - Sri Swami SivanandaThere is nothing permanent in this world. Not your power, your position, your body, your health,your wealth, your name your fame. All these exist only in your mental frame. They are all just an imagination, a dream. This cosmic dream is called maya. - Swami Vishnudevananda
Benefits of side crow:
- Helps concentration
- Strengthens the shoulder girdle, arms, wrists
- Tones abdomen
- Calms the mind
- Helps sense of balance
You can elevate others only if you have elevated yourself. This world can be saved only by those who have already saved themselves. - Sri Swami SivanandaThere is nothing permanent in this world. Not your power, your position, your body, your health,your wealth, your name your fame. All these exist only in your mental frame. They are all just an imagination, a dream. This cosmic dream is called maya. - Swami Vishnudevananda
POORVAUTTANASANA - INCLINED PLANE VARIATIONS - All Levels
First the Inclined Plane: After practicing forward bends practice the inclined
plane as a counter posture. Sit with your legs stretched in front of you. Place
your hands about 12 inches behind you on the mat. Drop the head back, relaxing
the throat and neck muscles. Keep arms straight. Point fingers away from the
body. Open Th. Chest. Relax the feet and legs. Inhale. Lift the pelvis up as
high as possible to the ceiling. Push the feet into the floor, aiming to bring
the big toes together and soles of the feet to the floor. Keep knees straight.
Relax the neck. Keep arms in a vertical line from the floor. Exhale and return
pelvis to the floor as in the first position.
Variations:
One leg up - Intermediate
With pelvis in air in the inclined plane, inhale and lift right leg up in the
air, keeping knee straight. Exhale and lower right leg down to floor. Inhale and
raise the straight left leg up, pause, then lower left foot to floor. Lower
pelvis to ground and swing around into Child’s pose for 1 minute.
One arm up - Intermediate
With pelvis in air in the inclined plane, shift weight into the left arm then
inhale and lift right arm off the mat to the sky. Exhale and lower right hand,
returning it down to floor. Inhale and raise the straight left arm up, pause,
then lower left arm to floor. Lower pelvis to ground and swing around into
Child’s pose for 1 minute.
Benefits of this posture:
Helps improve flexibility of spine
Helps improve strength of spine
Helps strengthen the arms, legs and back muscles
Aides in balance
Absolute Consciousness is Pure Awareness. - Sri Swami Sivananda
plane as a counter posture. Sit with your legs stretched in front of you. Place
your hands about 12 inches behind you on the mat. Drop the head back, relaxing
the throat and neck muscles. Keep arms straight. Point fingers away from the
body. Open Th. Chest. Relax the feet and legs. Inhale. Lift the pelvis up as
high as possible to the ceiling. Push the feet into the floor, aiming to bring
the big toes together and soles of the feet to the floor. Keep knees straight.
Relax the neck. Keep arms in a vertical line from the floor. Exhale and return
pelvis to the floor as in the first position.
Variations:
One leg up - Intermediate
With pelvis in air in the inclined plane, inhale and lift right leg up in the
air, keeping knee straight. Exhale and lower right leg down to floor. Inhale and
raise the straight left leg up, pause, then lower left foot to floor. Lower
pelvis to ground and swing around into Child’s pose for 1 minute.
One arm up - Intermediate
With pelvis in air in the inclined plane, shift weight into the left arm then
inhale and lift right arm off the mat to the sky. Exhale and lower right hand,
returning it down to floor. Inhale and raise the straight left arm up, pause,
then lower left arm to floor. Lower pelvis to ground and swing around into
Child’s pose for 1 minute.
Benefits of this posture:
Helps improve flexibility of spine
Helps improve strength of spine
Helps strengthen the arms, legs and back muscles
Aides in balance
Absolute Consciousness is Pure Awareness. - Sri Swami Sivananda
BRIDGE Setu Bandha Sarvangasana VARIATIONS - Advanced
Bridge improves the flexibility and strength of your spine. In this transition both legs are lowered to the grown together, increasing the level to advanced. Begin with Shoulderstand, then when it is time to transition to Bridge, bend both knees, then lower both feet together to the floor simultaneously. Be aware of the wrists. This posture is good for those with flexible, non-injured wrists. Do not over-extend the wrists. After a few breaths in Bridge, walk your feet closer to your body. Inhale, lift one leg and the other leg back up into the Shoulderstand. Remain here for a few breaths - 30 seconds - before slowly releasing the posture into savasana.
Now let's add Half Lotus to the equation. Starting form Shoulderstand, bend the left knee and use the right hand to pull the the foot close to the right hip crease. Left elbow helps the balance of this posture. Support the back with both hands. Just as in the Bridge transition above, this time with the right foot slowly lower the right foot down onto the mat in a graceful arch. Hold this Half lots Bridge for up to 30 seconds, then try to kick back up into Shoulderstand. Repeat to the other side. Return to full Shoulderstand. Remain here for a few breaths - 30 seconds - before slowly releasing the posture and relaxing into into Savasana.
Benefits of these Bridge Variations:
Pain is not your nature.No matter what type of pain it is, as time goes by, so also you loose your pain, because that is not your real nature. Your inherent nature is joy, ananda, which is eternal. - Sw. Vishnudevananda
Now let's add Half Lotus to the equation. Starting form Shoulderstand, bend the left knee and use the right hand to pull the the foot close to the right hip crease. Left elbow helps the balance of this posture. Support the back with both hands. Just as in the Bridge transition above, this time with the right foot slowly lower the right foot down onto the mat in a graceful arch. Hold this Half lots Bridge for up to 30 seconds, then try to kick back up into Shoulderstand. Repeat to the other side. Return to full Shoulderstand. Remain here for a few breaths - 30 seconds - before slowly releasing the posture and relaxing into into Savasana.
Benefits of these Bridge Variations:
- Helps improve flexibility of spine
- Helps improve strength of spine
- Stretches the neck and spine
- Increases strength in abdominal muscles
Pain is not your nature.No matter what type of pain it is, as time goes by, so also you loose your pain, because that is not your real nature. Your inherent nature is joy, ananda, which is eternal. - Sw. Vishnudevananda
LOCUST IN LOTUS - Advanced
This variation of the Salabasana is an advanced posture that promotes great
flexibility in the hip, lumbar and cervical regions of the back. Begin in
Padmasana/Lotus. Bring your hands in front on onto the floor in front of you.
Lean into the hands and come up onto the knees. Gradually walk the hands forward
so the weight of the body is evenly distributed on the hands and knees. Now walk
with the hands forward enough so you can lower the abdomen onto the floor. Lower
the hips as flat onto the floor as well. Stretch the chin forward. Place the
arms under the abdomen, elbows as close together as possible.Clasp the hands
together as you would regular locust. Hands are underneath the body. Inhale and
lifts the legs as high up as possible. Push the hands/fist into the floor.
Breathe deeply and hold the position for as long as comfortable. Try a few times
before coming out of the asana, resting on et abdomen in makrasana.
Benefits of Locust:
* Helps improve flexibility of hips & lumbar
* Helps stretch front line of the neck
* Brings a large supply of blood to the kidneys, cleansing and regenerating
them.
* Strengthens the shoulders, arms, pelvic organs and lower back muscles.
* Tones the muscles of the abdomen, tights and legs
* Tones the sciatic nerves
Sit for meditation. Close your eyes. Close your mind to every impression from
the five senses. - Sri Swami Sivananda
We might question whether the body has a soul. The yogi says “I am a soul that
has taken a body”. Yoga philosophy sees the body as a vehicle for the soul on
its journey toward enlightenment. If there is God’s grace you will be able to do
intense sadhana to purify your physical, astral and causal bodies. - Sw.
Vishnudevananda
flexibility in the hip, lumbar and cervical regions of the back. Begin in
Padmasana/Lotus. Bring your hands in front on onto the floor in front of you.
Lean into the hands and come up onto the knees. Gradually walk the hands forward
so the weight of the body is evenly distributed on the hands and knees. Now walk
with the hands forward enough so you can lower the abdomen onto the floor. Lower
the hips as flat onto the floor as well. Stretch the chin forward. Place the
arms under the abdomen, elbows as close together as possible.Clasp the hands
together as you would regular locust. Hands are underneath the body. Inhale and
lifts the legs as high up as possible. Push the hands/fist into the floor.
Breathe deeply and hold the position for as long as comfortable. Try a few times
before coming out of the asana, resting on et abdomen in makrasana.
Benefits of Locust:
* Helps improve flexibility of hips & lumbar
* Helps stretch front line of the neck
* Brings a large supply of blood to the kidneys, cleansing and regenerating
them.
* Strengthens the shoulders, arms, pelvic organs and lower back muscles.
* Tones the muscles of the abdomen, tights and legs
* Tones the sciatic nerves
Sit for meditation. Close your eyes. Close your mind to every impression from
the five senses. - Sri Swami Sivananda
We might question whether the body has a soul. The yogi says “I am a soul that
has taken a body”. Yoga philosophy sees the body as a vehicle for the soul on
its journey toward enlightenment. If there is God’s grace you will be able to do
intense sadhana to purify your physical, astral and causal bodies. - Sw.
Vishnudevananda
TRIANGLE VARIATIONS - Parsvottanasana - All levels
In all the triangle variations the posture ensures a thorough lateral stretch to all parts of the body, promoting elasticity of the spine and helping maintain a youthful posture. Standing with the feet a little more than shoulder width apart, turn left foot out. Clasp the hands behind the back. Inhale. Exhale and bend forward, bringing the forehead toward the left knee. Lift the arms up to the ceiling as high as possible. Hold the pose for 10 seconds or longer, increasing to 1 minute. Inhale as you push into the feet and stand up into the starting position. Repeat for the right side. Knees are straight, soft. Both feet pointing in same direction. Elbows are kept straight behind back. Hands re clasped together with fingers loosely interwoven.
Benefits:
Conquer the hurdles. Give a bold front and continue the spiritual practice vigorously in right earnest. - Sri Swami Sivananda
The teacher opens samskaras of the student either by the senses - touch, smell, etc, or by the words of teaching. A true teacher will challenge you and your mind. - Sw. Vishnudevananda
Benefits:
- Helps improve balance
- Stretches the hips, lateral legs and hamstrings
- Helps improves posture
- Helps improves digestion
- Opens front of shoulder sockets
Conquer the hurdles. Give a bold front and continue the spiritual practice vigorously in right earnest. - Sri Swami Sivananda
The teacher opens samskaras of the student either by the senses - touch, smell, etc, or by the words of teaching. A true teacher will challenge you and your mind. - Sw. Vishnudevananda
DEEP LUNGE - All levels- A standing posture
Stand with your feet wide apart and your hands clasped loosely behind your back. Turn your left foot out and bend your left knee until you are in a deep lunge. Lower your head to the floor inside your left foot and raise your hands behind your head as high as possible. Hold the pose for 30 seconds. Repeat for the right side.
Benefits:
If you control the tongue, you have controlled all the senses. - Sri Swami Sivananda
The bliss sheath is close to the soul. When you do good action you feel happy because you come closer to your soul. You are in the bliss sheath. - Sw. Vishnudevananda
Benefits:
- Helps improve flexibility of the hamstring and buttocks
- Opens the chest and shoulders
- Helps improve balance
If you control the tongue, you have controlled all the senses. - Sri Swami Sivananda
The bliss sheath is close to the soul. When you do good action you feel happy because you come closer to your soul. You are in the bliss sheath. - Sw. Vishnudevananda
DEEP STRETCH SINGLE LEG LIFTS - Intermediate- A lying on the Back Posture
Starting from single leg lift position 1 - lie on back, legs together, arms next to the body, palms facing down. Inhale, raise the left leg up, keeping the knee straight, ankle flexed so toes are pointing towards the head. Keep left leg in the air. Breathe. With the next exhale, reach up with both hands, hold onto calf or foot, lift the shoulders, back and head off the mat, bringing the chest and head as close to the leg as possible. Keep the both legs straight. Pause and breathe. On next exhale, remain holding the leg close to the body and lower head and entire back onto the mat. Relax the neck and shoulders. Stay here for up to 1 minute. Breathe into the posture. On the next exhale lower the straight left leg and arms back to the mat to position 1. Repeat other side. Counter posture – Knees to chest, then Savasana.
Benefits:
In whatever position God places you, it is only for your betterment. Kindly do not be discouraged. - Sri Swami Sivananda
You are your own guru, you are your own master, your are your own teacher. - Sw. Vishnudevananda
Benefits:
- Helps improve flexibility of the hamstring and buttocks
- Helps improve flexibility of the calves
- Opens upper back
In whatever position God places you, it is only for your betterment. Kindly do not be discouraged. - Sri Swami Sivananda
You are your own guru, you are your own master, your are your own teacher. - Sw. Vishnudevananda
BRIDGE - SETUBANDHASANA - Beginner - A lying on the Back Posture
Lie on your back, knees bent with feet on the mat. Separate the feet to hip-width apart. Place arms by the sides of the body, palms flat on the mat. Heels just close enough to the body so the finger tips can touch the heels. Inhale, push into the feet and lift the hips off the mat to a comfortable height. Hold each ankle with each hand. Breathe. Part two - Release hands and support the middle back with the palms of the hands, pointing the fingers towards the lower back and thumbs touching the sides of the ribcage. Breathe slowly and deeply for 30 seconds. To come out, release the hands back the mat, exhale and slowly lower the vertebrae of the back on to the mat. Counter posture – Knees to chest, then Savasana.
Benefits of Sethbandhasana:
Purity of mind, annihilation of ego, dispassion or disgust for worldly objects, and keen aspiration are the preliminary essentials for God realisation. - Sri Swami Sivananda
The physical body is made up of food … just like ice cream, pizza and tomatoes. What makes it shine is the pranic energy coming to the physical body through asana and pranayama. - Sw. Vishnudevananda
Benefits of Sethbandhasana:
- Helps improve flexibility and strength of the spine
- Strengthens the wrists
- Open the upper chest
- Massages the shoulders, shoulder blades
- Massages the spine
- Stimulates the thyroid
- An alternate posture to Sarvangasana during menses, high blood pressure
Purity of mind, annihilation of ego, dispassion or disgust for worldly objects, and keen aspiration are the preliminary essentials for God realisation. - Sri Swami Sivananda
The physical body is made up of food … just like ice cream, pizza and tomatoes. What makes it shine is the pranic energy coming to the physical body through asana and pranayama. - Sw. Vishnudevananda
GARUDANASANA - Eagle Pose - Intermediate - Standing posture
Standing with both knees slightly bent. Place right knee over top left knee and hook the right foot behind left calf. Keep knees slightly bent. Now for the arms. Place right arm in front of the face, elbow bent at right angle. Stack Left elbow under right elbow, then coil forearms around each other. Bring palms together as best as possible. Hold the arms and hands in front of face, palms at eye level. Now try to stand as straight as possible, facing forward as much as possible. Hold up to 30 seconds, breathing rhythmically. Release and repeat on other side. As with any of the standing postures on one leg, the balanced mind in reflected in the balanced posture.
Benefits of Garudanasana:
God is watching all your thoughts and movements. - Sri Swami Sivananda
Oxygen in the air supports and helps the maintenance of the gross physical body, but it is the Prana coming from the Astral body to the physical body which makes this body alive. - Sw. Vishnudevananda
Benefits of Garudanasana:
- Increases concentration
- Increases awareness of balance
- Stretches hips
- Stretches upper back
God is watching all your thoughts and movements. - Sri Swami Sivananda
Oxygen in the air supports and helps the maintenance of the gross physical body, but it is the Prana coming from the Astral body to the physical body which makes this body alive. - Sw. Vishnudevananda
CANDLE - Intermediate - Advanced
Starting from shoulderstand, slowly lift right arm off the ground and place the right hand onto the front of the right thigh, arm straight. Balance, then, lift left arm to thigh. Keep the balance on the shoulders, neck and head. Hold for up to 1 minute. Slowly return the arms and support the back, lowering down from shoulderstand.
To release, walk you hands away from the feet and lower the head and shoulders back to the mat. Next, to push up, place your elbows next to your lower back, push into the elbows to lift the torso up and into a forward bend, child's pose. Finally come to sitting position and extend the legs.
Benefits of the shoulderstand:
Little acts make great actions. - Sri Swami Sivananda
The energy is moving in all directions, expanding. Then is starts contracting and coming back to the bindu, the point, the centre. This is called "dissolution". The energy is concentrated again. Expansion and contraction...expansion and contraction. This the cosmology of Siva and Shakti. - Sw. Vishnudevananda
To release, walk you hands away from the feet and lower the head and shoulders back to the mat. Next, to push up, place your elbows next to your lower back, push into the elbows to lift the torso up and into a forward bend, child's pose. Finally come to sitting position and extend the legs.
Benefits of the shoulderstand:
- Tones and revitalizes the thyroid and parathyroid glands
- Improves and balances the metabolism of cells in the body
- Improves the blood supply to the roots of the spinal nerves
- Stretches away the stress in thence and shoulder muscles
- Relieves the pain of varicose veins
- Stimulates cheerfulness and helps cure depression
- Helps relive mental sluggishness
- Promotes clear thinking
Little acts make great actions. - Sri Swami Sivananda
The energy is moving in all directions, expanding. Then is starts contracting and coming back to the bindu, the point, the centre. This is called "dissolution". The energy is concentrated again. Expansion and contraction...expansion and contraction. This the cosmology of Siva and Shakti. - Sw. Vishnudevananda
DIAMOND - Intermediate - Advanced
Diamond is a complete backbend which gives a wonderful stretch to the front body. This posture revitalizes the solar plexus area.
Kneel first, tops of the feet flat on the mat, knees hip-width apart. Next, sit between the heels on the mat. Slowly lower the torso onto the mat using the elbows to guide, finally coming to a lying position, with the knees bent. Position your arms behind your head, each hand clasping the opposite elbow. Relax here of 30 seconds, belly breathing slowly and rhythmically.
For the advanced pose of the Diamond, continue by placing your palms flat on the mat on either side of the head, fingertips as close to the shoulders as possible. Inhale and push into the hands to lift the head and shoulders off the mat. Tilt head back and place top of head onto the mat, similar in the steps into Chakrasana. Lift the hips off the mat. Keep light weight on the head. To go further into the full Diamond, inhale again and push into the arms to raise the torso even higher so to assist moving your head closer to your feet increasing the arch of the back. Walk the hands closer to the feet, rest on the elbows, pushing them firmly into the mat. Extend through the spine. Extend the hips forward away from the body as you breathe deeply. Hold for up to 30 seconds.
To release, walk you hands away from the feet and lower the head and shoulders back to the mat. Next, to push up, place your elbows next to your lower back, push into the elbows to lift the torso up and into a forward bend, child's pose. Finally come to sitting position and extend the legs. Benefits:
Without service, merely doing only pranayama and asanas, your ego will develop. Do not enter that state of ego culture. Sw. Vishnu-devananda
Kneel first, tops of the feet flat on the mat, knees hip-width apart. Next, sit between the heels on the mat. Slowly lower the torso onto the mat using the elbows to guide, finally coming to a lying position, with the knees bent. Position your arms behind your head, each hand clasping the opposite elbow. Relax here of 30 seconds, belly breathing slowly and rhythmically.
For the advanced pose of the Diamond, continue by placing your palms flat on the mat on either side of the head, fingertips as close to the shoulders as possible. Inhale and push into the hands to lift the head and shoulders off the mat. Tilt head back and place top of head onto the mat, similar in the steps into Chakrasana. Lift the hips off the mat. Keep light weight on the head. To go further into the full Diamond, inhale again and push into the arms to raise the torso even higher so to assist moving your head closer to your feet increasing the arch of the back. Walk the hands closer to the feet, rest on the elbows, pushing them firmly into the mat. Extend through the spine. Extend the hips forward away from the body as you breathe deeply. Hold for up to 30 seconds.
To release, walk you hands away from the feet and lower the head and shoulders back to the mat. Next, to push up, place your elbows next to your lower back, push into the elbows to lift the torso up and into a forward bend, child's pose. Finally come to sitting position and extend the legs. Benefits:
- Activates prana to circulate from the solar plexus throughout the whole body.
- Stretches the whole front line of the body - the ankles, thighs and groins, abdomen, chest and throat.
- Revitalizes the solar plexus area.
- Tones the lungs with deep inhalations
- Stretches the Psoas
- Improves posture
Without service, merely doing only pranayama and asanas, your ego will develop. Do not enter that state of ego culture. Sw. Vishnu-devananda
MAYURASANA - Peacock - Intermediate
While in this pose the body resembles a peacock with its feathers spread out behind. Mayurasana is a balancing posture. Start in a kneeling position, then move your knees apart. Place your arms between your legs, bringing your elbows in close together and into your abdomen. Next, lay your hands flat on the floor, with your wrists together and your fingers pointing back toward your feet. Starting Pose: sit on your heels with your knees wide apart.
Keep your hands directly under your abdomen. Lean forward, lifting your hips. Put your forehead on the ground. Keep the abdomen contracted and pressed tightly against the elbows. Elbows remain close together. Feet together. Breathe. Next, stretch one leg and then the other straight out behind you. Tuck the toes under. Your weight should now be resting on your hands, toes and forehead. Touching the Ground: at this point you are resting your weight on your hands, toes, and forehead. Stay here for beginner level ...or go a step further…
Raise your head, and consciously shift your weight forward to find a balance point. Lift your toes. If you perform the movements slowly, you will raise your legs without effort. Hold for 10 seconds. With practice, you will be able to hold the pose for up 30 seconds. Parallel Body: In the final position, your body is held straight and parallel to the floor.
To come out of the posture, lower the feet then knees and sit up. Shake the wrists. Relax after in child's pose. Benefits:
The moment the Self is realized, ignorance, ego and the limiting qualities disappear. Sw. Vishnu-devananda
Keep your hands directly under your abdomen. Lean forward, lifting your hips. Put your forehead on the ground. Keep the abdomen contracted and pressed tightly against the elbows. Elbows remain close together. Feet together. Breathe. Next, stretch one leg and then the other straight out behind you. Tuck the toes under. Your weight should now be resting on your hands, toes and forehead. Touching the Ground: at this point you are resting your weight on your hands, toes, and forehead. Stay here for beginner level ...or go a step further…
Raise your head, and consciously shift your weight forward to find a balance point. Lift your toes. If you perform the movements slowly, you will raise your legs without effort. Hold for 10 seconds. With practice, you will be able to hold the pose for up 30 seconds. Parallel Body: In the final position, your body is held straight and parallel to the floor.
To come out of the posture, lower the feet then knees and sit up. Shake the wrists. Relax after in child's pose. Benefits:
- Activates prana to circulate from the solar plexus throughout the whole body
- Strengthens the muscles of the legs, arms, back, abdomen, shoulders and neck
- Tones the lungs
- Tones the abdominal organs
- Helps overcome constipation
- Gives whole body a powerful tonic
- Overcome sluggishness as well as hyperactivity
The moment the Self is realized, ignorance, ego and the limiting qualities disappear. Sw. Vishnu-devananda
YOGA MUDRA - Lotus Position with Forward Bend
Sit on a blanket. Form a foot lock as in lotus position. Fold palms of the hands and place them in between the heels and abdomen. Exhale and slowly bend forward from the hips, slowly bringing the forehead to the floor. Remain in this posture for 10 seconds. Inhale and return up to sitting position. Repeat this posture for 6 times.
Variation is to fold arms behind back, opposite fingers clasping big toes of opposite feet, inhaling, exhaling then forward bend. Yoni-Mudra helps in the closure of the Nine doors, Navadvara, and in the hearing of the Anahata sounds.
Benefits:
Tones muscle in the back and abdomen internally and externally
Promotes mental and physical balance
Hatha Yoga is a course of psycho-physiological discipline for the attainment of complete mastery over the body, the nervous system and Prana. - Swami Vishnu-devananda
Variation is to fold arms behind back, opposite fingers clasping big toes of opposite feet, inhaling, exhaling then forward bend. Yoni-Mudra helps in the closure of the Nine doors, Navadvara, and in the hearing of the Anahata sounds.
Benefits:
Tones muscle in the back and abdomen internally and externally
Promotes mental and physical balance
Hatha Yoga is a course of psycho-physiological discipline for the attainment of complete mastery over the body, the nervous system and Prana. - Swami Vishnu-devananda
KAKASANA - Crow pose
Squat on all fours. Sit up on toes, heels together, knees wide apart. Place hands in front, fingers spread wide apart creating a foundation to balance on. Bend elbows. Tuck the upper arm under each shin. Weight forward into the hands evenly, looking forward to a dristhi point. Pause. When balanced, lift one foot off the ground, then the other, slowly moving forward, balancing into the fingers. Remain as long as possible, balancing and concentrating onto the dristhi point.
Benefits:
Strengthens arms, wrists and fingers
Stretches fingers, wrists and forearms
Increases breathing capacity
Increases power of concentration
Removes sluggishness
Promotes mental and physical balance
Yoga is a life of self-discipline. Yoga balances, harmonizes, purifies and strengthens the body, mind and soul. It shows the way to perfect health, perfect mind control and perfect peace with one's own Self, the World, Nature and God. - Swami Vishnu-devananda
Benefits:
Strengthens arms, wrists and fingers
Stretches fingers, wrists and forearms
Increases breathing capacity
Increases power of concentration
Removes sluggishness
Promotes mental and physical balance
Yoga is a life of self-discipline. Yoga balances, harmonizes, purifies and strengthens the body, mind and soul. It shows the way to perfect health, perfect mind control and perfect peace with one's own Self, the World, Nature and God. - Swami Vishnu-devananda
AKARNA DHANURASANA - The Shooting Bow
Akarna Dhanurasana stretches the legs hips, and lumbar region. Strengthens the hands and feet and invigorates the nerve impulses to these regions. This a also a balance posture.
Sit with legs stretched straight in dandasana. Feet are together with heels stretched, toes pointing back to head. Reach forward to the toes of both feet. Back is straight. Head and chest straight forward as possible. Wrap first two fingers around each big toe.
Without letting go of either foot, bend the right knee. Inhale and pull back right foot to shoulder. Bring right foot as close to right ear as possible. Keep chest up and firm hold onto left big toe. Hold the position and breathe. Repeat other side.
Benefits:
Sit with legs stretched straight in dandasana. Feet are together with heels stretched, toes pointing back to head. Reach forward to the toes of both feet. Back is straight. Head and chest straight forward as possible. Wrap first two fingers around each big toe.
Without letting go of either foot, bend the right knee. Inhale and pull back right foot to shoulder. Bring right foot as close to right ear as possible. Keep chest up and firm hold onto left big toe. Hold the position and breathe. Repeat other side.
Benefits:
- Helping relief of rheumatism in the limbs
- Relive sciatica
- Stretches legs, hips, and lumbar
- Strengthens hands & feet
ANJANEYASANA - All levels
As an excellent backward-bending exercise, Anjaneyasana also stretches the hips, thighs and legs. It is also a balance posture. When practiced properly inner peace will arise.
From a forward lunge, lower knee and top of back foot to the ground. Lift hands off floor and lift up torso so spine is erect. Chest is lifting upward and body is erect. Inhale, exhale. Bring palms together in namaste at chest. Hold this pose for a few moments to achieve a physical and mental balance. Next, inhale and reach the hands above the head, elongating the arms up. Exhale, extend the arms back behind the head. The head is between the arms. Keep the palms together and the arms straight alongside the ears. As the arms arch back, allow the body to follow, arching back. Allow hips to stretch forward. Knee is in line and directly above the toes. Hold for several breaths. Repeat with other leg forward. Benefits:
Space is no limitation. Distance is no barrier. Thou art all-pervading Soul. - Sri Swami Sivananda
From a forward lunge, lower knee and top of back foot to the ground. Lift hands off floor and lift up torso so spine is erect. Chest is lifting upward and body is erect. Inhale, exhale. Bring palms together in namaste at chest. Hold this pose for a few moments to achieve a physical and mental balance. Next, inhale and reach the hands above the head, elongating the arms up. Exhale, extend the arms back behind the head. The head is between the arms. Keep the palms together and the arms straight alongside the ears. As the arms arch back, allow the body to follow, arching back. Allow hips to stretch forward. Knee is in line and directly above the toes. Hold for several breaths. Repeat with other leg forward. Benefits:
- Opening the front hip crease, legs, thighs and arm pits
- An opening of the shoulders, middle back and front of throat
- A balance posture
Space is no limitation. Distance is no barrier. Thou art all-pervading Soul. - Sri Swami Sivananda
One Foot to Head Pose – EKA PADA SIRASANA - Advanced
One Foot to Head Pose is an advanced pose, providing a full stretch for both the lumbar and thoracic regions. Be sure to warm the body up properly before attempting this posture, being careful never to force or strain in any position.
1 - From Sukhasana, lift right leg and place the right foot into the left elbow crease. Bring the right arm around outside the right leg and clasp the hands into the Rocking Baby Pose. Rock side to side for a few minutes to help massage the hip socket.
2 - Release the right leg. Take ahold of the right foot with both hands and gently try to bring the sole of the foot flat against the breast bone. Slowly slide the foot towards the chin, then nose, then the forehead.
3 - Release and hold onto the foot with both hands. Drop the right shoulder enough to slide it under the right knee, resting the knee and upper right calf on the shoulder. Try to sit as tall as possible to avoid compressing the back and chest.
4 - Slowly straighten the right knee, bringing the foot behind the head with the left hand. When steady, bring the hands into Namaste. Hold for several breaths then try the other side.
Benefits:
Deep opening of the hip socket and adductor leg lines
Increased flexion and rotation of the hip joints
Philosophy deals with man, God, Brahman and Universe. Philosophy signifies love of wisdom. - Sri Swami Sivananda
1 - From Sukhasana, lift right leg and place the right foot into the left elbow crease. Bring the right arm around outside the right leg and clasp the hands into the Rocking Baby Pose. Rock side to side for a few minutes to help massage the hip socket.
2 - Release the right leg. Take ahold of the right foot with both hands and gently try to bring the sole of the foot flat against the breast bone. Slowly slide the foot towards the chin, then nose, then the forehead.
3 - Release and hold onto the foot with both hands. Drop the right shoulder enough to slide it under the right knee, resting the knee and upper right calf on the shoulder. Try to sit as tall as possible to avoid compressing the back and chest.
4 - Slowly straighten the right knee, bringing the foot behind the head with the left hand. When steady, bring the hands into Namaste. Hold for several breaths then try the other side.
Benefits:
Deep opening of the hip socket and adductor leg lines
Increased flexion and rotation of the hip joints
Philosophy deals with man, God, Brahman and Universe. Philosophy signifies love of wisdom. - Sri Swami Sivananda
ARDHA MATSYENDRASANA - Beginner
Lateral rotation is very important for achieving complete flexibility of the spine, working on the rotation of all of the vertebrae as well as the rotation of the hip joint. This asana is named after the great yogic sage, Matsyendranath.
Sit with legs extended in front and take both arms behind back palms down on mat, fingers pointing back. Keep right leg straight while lifting and placing left foot flat across right leg and on the mat outside right calf. Inhale. Lift right arm straight up beside right ear. Exhale and bring right arm across and down against outside of left leg. Reach and hold left ankle or foot. Slowly with several breaths, turn hips, ribs and chest to the left, with chin to follow last. Breathe and move slowly. Hold up to 1 minute. To release, slowly unwind/rotate head first, then chest, ribs and hips. Repeat on opposite side. Counter posture – Child’s pose.
Benefits:
Meditate in Brahmamuhurta. Practice meditation regularly. Meditation leads to eternal bliss. Therefore meditate, meditate. - Sri Swami Sivananda
Sit with legs extended in front and take both arms behind back palms down on mat, fingers pointing back. Keep right leg straight while lifting and placing left foot flat across right leg and on the mat outside right calf. Inhale. Lift right arm straight up beside right ear. Exhale and bring right arm across and down against outside of left leg. Reach and hold left ankle or foot. Slowly with several breaths, turn hips, ribs and chest to the left, with chin to follow last. Breathe and move slowly. Hold up to 1 minute. To release, slowly unwind/rotate head first, then chest, ribs and hips. Repeat on opposite side. Counter posture – Child’s pose.
Benefits:
- Helps improve flexibility of the spine
- Tones the roots of the spinal nerves
- Energizes the gastrointestinal system
- Enhances function of the large intestine
- Improves appetite
Meditate in Brahmamuhurta. Practice meditation regularly. Meditation leads to eternal bliss. Therefore meditate, meditate. - Sri Swami Sivananda
PLANK POSE –
Plank Pose is one of the positions in the traditional Sun Salutation sequence. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute. Start in Adho Mukha Svanasana – Down Dog. Then inhale, exhale then draw your torso forward, lower hips down until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso on a 30 angle to the floor. If there is too much pressure in the wrists then walk the toes back. Press fingertips into the mat to engage the arms and shoulders. Tuck your shoulder blades against your back line. Lift forward in the chest by spreading your collarbones away from the sternum. Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the top of your mat to create a long line from top of head to heels. Keep the eyes soft.
To engage the core muscles, step right foot to centre line raise left foot just off the floor. Press into right big toe mound for 10 seconds. Repeat on other side. Counter posture – Child’s pose.
Benefits:
Expand. Evolve. Grow. Forget not the goal. Awake. Achieve the goal. - Sri Swami Sivananda
To engage the core muscles, step right foot to centre line raise left foot just off the floor. Press into right big toe mound for 10 seconds. Repeat on other side. Counter posture – Child’s pose.
Benefits:
- Strengthens the arms, wrists and spine
- Tones the core & abdomen
Expand. Evolve. Grow. Forget not the goal. Awake. Achieve the goal. - Sri Swami Sivananda
MARICHYASANA – Pose Dedicated to the Sage Marichi - Level one
Marichi is the great-grandfather of Manu ("man, thinking, intelligent"), the Vedic Adam, and the "father" of humanity. Sit in Dandasana (Staff Pose). Bend your left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible. Keep the right leg strong and rotated slightly inward, grounding the head of the thighbone into the floor. Make sure the inner left thigh presses firmly against the left side of the torso. As a preparation for the full pose, twist your torso to the right and press the back of the left shoulder against the inside of the left knee. Use this leverage to lengthen the left side of the torso along the thigh. Then gently unwind and face forward. Reach your left arm forward and rotate it inwardly, so the thumb points to the floor and the palm faces out to the left. As you reach the left arm forward, lengthen your torso forward and snuggle the left shin into the armpit. Then on an exhalation, sweep the forearm around the outside of the leg. The left hand will press against the outside of the left thigh or buttock. With another exhalation, sweep the right arm around behind your back. Clasp the right wrist in the left hand. Exhale and extend your torso forward from the groins, keeping the lower belly long. Lower the front torso as closely as possible to the right leg. Be sure the shoulders don't scrunch up into the ears; draw the shoulders blades actively down your back. Stay in position for 30 seconds to a minute, then come up as you inhale. Repeat on the other side for the same length of time. Benefits:
If the spiritual element and moral standards are lacking, your life will become poor in quality. - Sri Swami Sivananda
- Calms the brain
- Stretches the spine and shoulders
- Stimulates abdominal organs like the liver and kidneys
- Improves digestion
If the spiritual element and moral standards are lacking, your life will become poor in quality. - Sri Swami Sivananda
SHALABHASANA – Locust Pose - Level one
Lie on your belly with your arms by the sides of your torso, palms up, forehead resting on the floor. Turn your big toes toward each other to inwardly rotate your thighs. Exhale and lift your head, upper torso, arms, and legs away from the floor. You’ll be resting on your lower ribs, belly and front pelvis. Reach strongly through your legs, first through the heels to lengthen the back legs, then through the bases of the big toes. Keep the big toes turned toward each other. Raise your arms parallel to the floor and stretch back actively through your fingertips. Imagine there’s a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance. Press your scapulas firmly into your back. Gaze slightly upward, being careful not to jut your chin forward and crunch the back of your neck. Keep the base of the skull lifted and the back of the neck long. Stay for 30 seconds to 1 minute, then release with an exhalation. Take a few breaths and repeat 1 or 2 times.Benefits:
Do as you would be done by. This is the gist of ethics. - Sri Swami Sivananda
- Strengthens the muscles of the spine, buttocks, backs of the arms and legs
- Stretches the shoulders, chest, belly and thighs
- Improves posture
- Stimulates abdominal organs
- Helps relieve stress
Do as you would be done by. This is the gist of ethics. - Sri Swami Sivananda
PURVOTTANASANA – Upward Plank Pose
Sit in Dandasana (Staff Pose) with your hands several inches behind your hips and your fingers pointing forward. Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your buttocks. Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular. Without losing the height of your hips, straighten your legs one at a time. Lift your hips still higher without hardening your buttocks. Press your shoulder blades against your back torso to support the lift of your chest. Without compressing the back of your neck, slowly drop your head back. Hold for 30 seconds. Sit back down in Dandasana with an exhale.
Benefits:
Moksha is in the heart of every human - free from hatred, lust, egoism, greed and desires. - Sri Swami Sivananda
Benefits:
- Strengthens the arms, wrists and legs
- Stretches the shoulders, chest, and front ankles
- Relieves fatigue
Moksha is in the heart of every human - free from hatred, lust, egoism, greed and desires. - Sri Swami Sivananda
WIDE-LEG HALASANA – Plough Pose
Halasana is usually performed after Sarvangasana for anywhere from 1 to 5 minutes. From Salamba Sarvangasana, exhale and bend from the hip joints, keeping the legs straight, slowly lower your toes over your head to the floor. As much as possible, keep your torso perpendicular to the floor. Press into the back of the head. Soften your throat.
You can continue to press your hands against the back torso, as in Salamba Sarvangasana, pushing the back up toward the ceiling as you press the backs of the upper arms down for support of the posture, or release your hands away from your back and stretch the arms down on the floor, parallel and on the mat. For wide-leg Halasana, while in Halasana, walk the legs apart into V-shape of wide-leg Halasana. Inhale. Exhale. Walk feet back together into Halasana. Option 2: While in Halasana, clasp the hands together behind the back and press the arms actively down into the mat as you lengthen the back of the leg & knee toward the ceiling.
To exit the pose return your hands onto the small of your back as in Sarvangasana, lift legs from Halasana, back into Sarvangasana. Lower arms to the mat on sides of the body, then slowly roll the back onto the mat, one vertebrae at a time, on a slow exhalation.
Benefits:
Cultivate strong patience, under crushing trials, and intense forbearance in the face of malignant persecution. You will succeed in every attempt. - Sri Swami Sivananda
You can continue to press your hands against the back torso, as in Salamba Sarvangasana, pushing the back up toward the ceiling as you press the backs of the upper arms down for support of the posture, or release your hands away from your back and stretch the arms down on the floor, parallel and on the mat. For wide-leg Halasana, while in Halasana, walk the legs apart into V-shape of wide-leg Halasana. Inhale. Exhale. Walk feet back together into Halasana. Option 2: While in Halasana, clasp the hands together behind the back and press the arms actively down into the mat as you lengthen the back of the leg & knee toward the ceiling.
To exit the pose return your hands onto the small of your back as in Sarvangasana, lift legs from Halasana, back into Sarvangasana. Lower arms to the mat on sides of the body, then slowly roll the back onto the mat, one vertebrae at a time, on a slow exhalation.
Benefits:
- Calms the brain
- Stimulates the abdominal organs
- Stimulates the thyroid gland
- Stretches the shoulders and spine
- Helps relieve the symptoms of menopause
- Reduces stress and fatigue
- Therapeutic for backache, headache, infertility, insomnia, sinusitis
Cultivate strong patience, under crushing trials, and intense forbearance in the face of malignant persecution. You will succeed in every attempt. - Sri Swami Sivananda
GOMUKHASANA – Cow Face Pose
Sit in Dandasana (Staff Pose), then bend your knees and put your feet on the floor. Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. Try to bring the heels equidistant from the hips: with the right leg on top you'll have to tug the right heel in closer to the left hip. Sit evenly on the sitz bones.
Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso.
Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.
Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.
Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.
Conquer Alasya (laziness) by Asanas (Yoga Postures), Pranayama (Controlled Breathing) and light Sattvic (Pure) food.- Sri Swami Sivananda
Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso.
Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.
Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.
Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.
Conquer Alasya (laziness) by Asanas (Yoga Postures), Pranayama (Controlled Breathing) and light Sattvic (Pure) food.- Sri Swami Sivananda
NAVASANA - Boat Pose
Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn't round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the "tripod" of your two sitting bones and tailbone. Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn't possible remain with your knees bent, perhaps lifting the shins parallel to the floor. Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn't possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs. While the lower belly should be firm, it shouldn't get hard and thick. Try to keep the lower belly relatively flat. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck. At first stay in the pose for 10-20 seconds. Gradually increase the time of your stay to 1 minute. Release the legs with an exhalation and sit upright on an inhalation.
Realize your unity with the Self. That is the end and aim of life. - Sri Swami Sivananda
Realize your unity with the Self. That is the end and aim of life. - Sri Swami Sivananda
Parsva Dandasana
Enter this pose from Plank posture. Rotate the body and align the hips and shoulders vertically. Use the top legs foot to stabilize the pose and point the other foot. Placing the foot on the mat is essential in this pose. Quite often it is done with the feet together like in Tadasana. Try placing one foot on its edge on the mat & stacking the other foot beside as if standing in Tadasana. Stretch and reach out the supporting hand to allow weight and force to be shifted into the palm of the hand so that it is more evenly distributed and lessens the forces moving downward on the wrist.
Another of the arm strengtheners, this pose also tones the shoulders and other major muscles such as the serratus anterior, the trapezius, rhomboids and levator scapulae, deltoids muscles, the scapular muscles and rotator cuffs. This pose increases strength, balance and stability by developing many arm muscles, including the tricep, biceps and many muscles in the forearms. The shoulder muscles are strengthened and also muscles in the chest. These are pectoralis major in the chest and lower down in the torso the abdominal muscles. Pelvic muscles are also strengthened when the tailbone is tucked in to prevent lordosis inward curve of the lumbar spine.
Variations: While kneeling on one knee and resting on same side palm, extend other leg to side with the foot flat on the mat pointed outwards then reach up to ceiling with same side arm as extended leg. There is an intentional slight curve in the torso. Aim for an equal length along each side of the torso.
Give up this inordinate clinging to this body. Let the body go. Identify yourself with the all-pervading immortal Soul.
-- Sri Swami Sivananda
Another of the arm strengtheners, this pose also tones the shoulders and other major muscles such as the serratus anterior, the trapezius, rhomboids and levator scapulae, deltoids muscles, the scapular muscles and rotator cuffs. This pose increases strength, balance and stability by developing many arm muscles, including the tricep, biceps and many muscles in the forearms. The shoulder muscles are strengthened and also muscles in the chest. These are pectoralis major in the chest and lower down in the torso the abdominal muscles. Pelvic muscles are also strengthened when the tailbone is tucked in to prevent lordosis inward curve of the lumbar spine.
Variations: While kneeling on one knee and resting on same side palm, extend other leg to side with the foot flat on the mat pointed outwards then reach up to ceiling with same side arm as extended leg. There is an intentional slight curve in the torso. Aim for an equal length along each side of the torso.
Give up this inordinate clinging to this body. Let the body go. Identify yourself with the all-pervading immortal Soul.
-- Sri Swami Sivananda
SAVASANA – Relaxation Posture – The Physical Relaxation Process with Auto Suggestion -
Lie flat on the back and bring the body into correct alignment. Place the feet about twenty inches apart. The arms should be away from the upper portion of the chest, with the palms turned upward. Close the eyes.
Gently move all parts of the body. Mentally observe and feel the spine and press it against the ground. Try to bring the small of the back as close as possible to the floor. Observe the neck, pull the head back, and feel how the neck vertebrae come off the floor. Slowly move the head forward, pressing the neck vertebrae down. Find the point of complete relaxation. The head must be in straight alignment with the spine.
Start to identify and feel some of the muscles of the body by tensing and relaxing them alternately. First visualize the right foot. Inhale and tense all the muscles in the right foot. Hold the breath as tension is applied. After three seconds, exhale and relax the muscles of the right foot. Repeat the same process with the left foot and with the hands. Then concentrate on the muscles of the pelvis and buttocks. Tense them and relax them. Repeat slowly three times. Now visualize the abdominal area. Inhale deeply; hold the breath for three seconds, and with the exhalation feel that all the muscles of the abdomen and diaphragm are completely relaxed. Come further up to the chest region. Again inhale deeply, by expanding the chest. Hold the breath for three seconds and with the exhalation feel that all the muscles of the chest and thorax are relaxing deeply. Concentrate on the shoulders; without moving the arms drop the shoulders back to the floor, completely relaxed.
Reaching the facial muscles, move the jaw up and down, left and right, until the jaw feels relaxed. Tense all facial muscles and then relax; tense the tip of the nose and relax. Now there should be full awareness of the tensed or relaxed condition of the muscles. The ability to recognize a state of tension in the body comes with repeated practice. Now, keep the body absolutely motionless and go mentally over the entire body, giving relaxation suggestions to each and every part. Every relaxation suggestion is based on the following thought processes.
1. Fixation of the mind on the particular part of the body to be relaxed.
2. Continuous suggestion (repetition of the same thought to that part to relax)
3. Sensation, a full awareness of the relaxed condition of the part of the body under attention at a particular time.
Suggestion is successful only when these three steps have been completed. This should be done on every part of the body, one after the other. So, begin by relaxing the toes, then the feet, the instep and heels, and then the calves. Proceed slowly and thoroughly, step by step, with the technique given above, from joint to joint, from the ankle to the knee, from the knee to the hip. Relax the abdomen, then around the waist, and the muscles at the lower spine. Work upwards toward the chest, around the rib-cage, finally releasing the top of the back. Now, concentrate on the hands; relax each finger in turn; relax the palms and wrist; the forearms and elbows; the arm muscles and the shoulders. Concentrate on the neck and relax it, and then the face. Be sure to relax the numerous little facial muscles one by one, since some of these, muscles are always in a state of contraction. Drop the lower jaw without opening the lips. Relax the tongue and the muscles surrounding the mouth, the lips and the nostrils. Next step, concentrate on the eyes. Relax all the muscles in and around the eyes. Relax the forehead, and finally relax the scalp.
After having gone over the entire body from feet to head, repeat the process, and notice that some muscles will have become tense again. Relax these anew. The second time, relaxation will come more quickly and easily. Now the awareness of a deeper state of relaxation begins. If the instructions have been followed successfully, a sensation of heaviness will be felt in the body. The force of gravity pulling at the feet and legs is felt. Feel the sensation of becoming heavier and heavier. This is not just the result of autosuggestion, but the perception of a feeling which, although not experienced in the normal state, arises when the muscles are totally relaxed. The whole body becomes so heavy that it feels as if it is sinking into the floor, and ultimately all sensation of the body disappears. Once this state is reached, an unbelievable feeling of relaxation is experienced in which the body is forgotten. One seems to have become incorporeal/uncarnate.
Practise Sirshasana, Sarvangasana, Matsyasana and Paschimottanasana and a few rounds of Sukha-Purvaka Pranayama in the early morning. You will possess wonderful health.
- Sri Swami Sivananda
Gently move all parts of the body. Mentally observe and feel the spine and press it against the ground. Try to bring the small of the back as close as possible to the floor. Observe the neck, pull the head back, and feel how the neck vertebrae come off the floor. Slowly move the head forward, pressing the neck vertebrae down. Find the point of complete relaxation. The head must be in straight alignment with the spine.
Start to identify and feel some of the muscles of the body by tensing and relaxing them alternately. First visualize the right foot. Inhale and tense all the muscles in the right foot. Hold the breath as tension is applied. After three seconds, exhale and relax the muscles of the right foot. Repeat the same process with the left foot and with the hands. Then concentrate on the muscles of the pelvis and buttocks. Tense them and relax them. Repeat slowly three times. Now visualize the abdominal area. Inhale deeply; hold the breath for three seconds, and with the exhalation feel that all the muscles of the abdomen and diaphragm are completely relaxed. Come further up to the chest region. Again inhale deeply, by expanding the chest. Hold the breath for three seconds and with the exhalation feel that all the muscles of the chest and thorax are relaxing deeply. Concentrate on the shoulders; without moving the arms drop the shoulders back to the floor, completely relaxed.
Reaching the facial muscles, move the jaw up and down, left and right, until the jaw feels relaxed. Tense all facial muscles and then relax; tense the tip of the nose and relax. Now there should be full awareness of the tensed or relaxed condition of the muscles. The ability to recognize a state of tension in the body comes with repeated practice. Now, keep the body absolutely motionless and go mentally over the entire body, giving relaxation suggestions to each and every part. Every relaxation suggestion is based on the following thought processes.
1. Fixation of the mind on the particular part of the body to be relaxed.
2. Continuous suggestion (repetition of the same thought to that part to relax)
3. Sensation, a full awareness of the relaxed condition of the part of the body under attention at a particular time.
Suggestion is successful only when these three steps have been completed. This should be done on every part of the body, one after the other. So, begin by relaxing the toes, then the feet, the instep and heels, and then the calves. Proceed slowly and thoroughly, step by step, with the technique given above, from joint to joint, from the ankle to the knee, from the knee to the hip. Relax the abdomen, then around the waist, and the muscles at the lower spine. Work upwards toward the chest, around the rib-cage, finally releasing the top of the back. Now, concentrate on the hands; relax each finger in turn; relax the palms and wrist; the forearms and elbows; the arm muscles and the shoulders. Concentrate on the neck and relax it, and then the face. Be sure to relax the numerous little facial muscles one by one, since some of these, muscles are always in a state of contraction. Drop the lower jaw without opening the lips. Relax the tongue and the muscles surrounding the mouth, the lips and the nostrils. Next step, concentrate on the eyes. Relax all the muscles in and around the eyes. Relax the forehead, and finally relax the scalp.
After having gone over the entire body from feet to head, repeat the process, and notice that some muscles will have become tense again. Relax these anew. The second time, relaxation will come more quickly and easily. Now the awareness of a deeper state of relaxation begins. If the instructions have been followed successfully, a sensation of heaviness will be felt in the body. The force of gravity pulling at the feet and legs is felt. Feel the sensation of becoming heavier and heavier. This is not just the result of autosuggestion, but the perception of a feeling which, although not experienced in the normal state, arises when the muscles are totally relaxed. The whole body becomes so heavy that it feels as if it is sinking into the floor, and ultimately all sensation of the body disappears. Once this state is reached, an unbelievable feeling of relaxation is experienced in which the body is forgotten. One seems to have become incorporeal/uncarnate.
Practise Sirshasana, Sarvangasana, Matsyasana and Paschimottanasana and a few rounds of Sukha-Purvaka Pranayama in the early morning. You will possess wonderful health.
- Sri Swami Sivananda
PASCHIMOTHAN ASANA - Spine Stretching Posture
When the asana is properly performed, all the vertebrae of the spine and each muscle in the back are stretched. The compression or contraction of the stomach followed by the release increases blood flow to the abdominal region and tones the muscles. Gas is release and sluggish digestion and/or constipation is improved. The muscles in the calves and thighs get a good stretching, helping to relieve fatigue and soreness in the lower extremities.
Repeat this posture two or three times, holding each repetition for the duration of the exhaled breath. Take at least three deep breaths in between each repetition.
The conquest of the lower nature, the overcoming of weakness, is the road to happiness.
-- Sri Swami Sivananda
Repeat this posture two or three times, holding each repetition for the duration of the exhaled breath. Take at least three deep breaths in between each repetition.
The conquest of the lower nature, the overcoming of weakness, is the road to happiness.
-- Sri Swami Sivananda
YONI MUDRA - Vajroli Mudra
This is a beautiful pose for doing Japa. Dive deep and meditate on the Shat Chakras and Kundalini. This is not quite easy for all like other Mudras. You have to exert much in getting success in this. You must be perfectly established in Brahmacharya if you want sure success. Sit in Siddhasana. Close the ears with the two thumbs, eyes with the index-fingers, nostrils with the middle-fingers, the upper lips with the ring-fingers and the lower lips with the little fingers. Realize the importance of this Mudra and practice it very cautiously.
The basis of body-building and spiritual growth is Brahmacharya.
-- Sri Swami Sivananda
The basis of body-building and spiritual growth is Brahmacharya.
-- Sri Swami Sivananda
Ardha Matsyendrasana
The Spinal Twist Yoga Pose, which takes its Sanskrit name from the great Yogic Sage Matsyendra, is one of the few Yoga Poses that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement tones the spinal nerves and ligaments, keeps the spine elastic, massages the abdominal organs and improves digestion. Lumbago and rheumatism of the back muscles are relieved as well as constipation and dyspepsia. Remember to keep your spine erect and your shoulders level in the position. Breathe steadily.
Continue the step by step journey up the spine, with the inhale/exhale breath, to eventually reach the twist of the shoulders, then the chin to look behind. Remain in the final twist for 5-10 seconds, then slowly un-twist and prep for the other side. Twist first to the left then repeat the sequence twisting to the right. All spinal nerves are toned.
Forgiveness is the greatest virtue, as it shines forth with all its splendour in the devotee.
-- Sri Swami Sivananda
- STEP 1: Kneel and sit on your feet with your heels pointing outward.
- STEP 2: Then sit to the right of your feet
- STEP 3: Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
- STEP 4: Stretch your arms out to the sides at shoulder level, and slowly initiate a twist from the pelvis/lower back around to the left. Repeat, inhale lift in the spine, slowly exhale and twist, from the lower lumbar and pelvis area first. Inhale and lift in the spine, then on the next exhale twist a little more, this time from the lower rib cage. Reach the left hand down behind the back on the floor at the base of the spine. Press the hand into the ground behind the back to create a pillar of energy rising up the spine from the ground. Right arm is raised up and over the left knee, elbow bent hand up to ceiling or catch a hold of the left knee or ankle.
Continue the step by step journey up the spine, with the inhale/exhale breath, to eventually reach the twist of the shoulders, then the chin to look behind. Remain in the final twist for 5-10 seconds, then slowly un-twist and prep for the other side. Twist first to the left then repeat the sequence twisting to the right. All spinal nerves are toned.
Forgiveness is the greatest virtue, as it shines forth with all its splendour in the devotee.
-- Sri Swami Sivananda
Sirangushtasana - Head-to-toe pose
This asana is a variation of Trikonasana, the triangle pose. Begin by standing with legs apart. Keep the legs as far apart as possible. Clasp the hands behind the body. Inhale. Exhale. Bend the right knee taking the torso to the right side, toward the right foot, until the nose comes in contact with the foot. Inhale. Come back to centre. Repeat on other side. This is a stretching exercise for the thigh and calf muscles.
Science analysis classifies and explains phenomena, but Brahma-Vidya, or the science of the Self, teaches you to transcend phenomena and attain immortality.
-- Sri Swami Sivananda
Science analysis classifies and explains phenomena, but Brahma-Vidya, or the science of the Self, teaches you to transcend phenomena and attain immortality.
-- Sri Swami Sivananda
Karna Peedasana - Ear-to-Knee Pose
Do this asana in transition from Halasana, the plough. In Halasana, release the hands/arms to lie to the side of the ears. Bend the knees toward the floor down by each ear. Press the knees on the floor. Wrap the arms over the knees and bring the hands together in Namaste on forehead. Separate the hands and slide them down the sides of the head and cup the ears with the palms of the hands. This asana pulls the spine steadily to the posterior. Every vertebra and ligament of the cervical region receives plenty of blood and becomes healthy. The internal organs and abdominals receive stimulation. Come out of the asana as with Halasana.
The attainment of perfection is the goal of human life.
-- Sri Swami Sivananda
The attainment of perfection is the goal of human life.
-- Sri Swami Sivananda
Supta Vajrasana - A Kneeling Posture
Kneel on Floor. Sit on heels in Virasana (Hero Posture). Touch your inner knees together. Option: Slide your feet apart, slightly wider than your hips allowing your buttocks to lower to the ground, or a block.
With the help of the elbows, slowly bend backward. Lie back flat on the ground, arms to the sides on the floor, or arms overhead folded, hands cupping elbows.
This posture stretches the muscles of the thighs, knees, ankles. It helps relieves the symptoms of peri-menopause, reduces swelling of legs,
With the help of the elbows, slowly bend backward. Lie back flat on the ground, arms to the sides on the floor, or arms overhead folded, hands cupping elbows.
This posture stretches the muscles of the thighs, knees, ankles. It helps relieves the symptoms of peri-menopause, reduces swelling of legs,
Matsyendrasana - The Spinal Twist
Practising Matsyendrasana and its variations is very refreshing after the forward and backward bends, encouraging great flexibility in the spine. As in many of the sitting asanas, use both the floor and parts of your body as levers - pulling on the ankles, pushing the backs of the arms against the knees to increase the stretch. As you twist the torso around in the asana, imagine wringing out a wet cloth. The squeezing movement stimulates circulation to the spine and prevents stagnation in the internal organs, ridding the body of toxins and braking down the fatty tissue.
Prana suffuses the entire spinal area, giving added strength and concentration. Concentrate on the importance of keeping the spine erect. This becomes even more essential in advanced asanas, when the twist is more extreme. Breathe normally when holding these asanas, twisting further in to the position on every exhaled breath. Repeat Matsyendrasana and its variations on both sides.
Variation 1: Start in Hero Pose. Sit down on the mat to the right of the feet. Lift the left leg up and over the right thigh, bringing the left foot near the right hip. Lean forward to left thigh. Take the left arm around the back and place on the mat near the spine. Lift out of the torso on the inhale. Reach the right arm up and on the outside of the left knee. Lower arm and hold the right knee or ankle.
Variation 2: Come into Matsyendrasana Var 1. Then reach further around the torso with the back hand and clasp the ankle of the crossed-over leg. ie. Left hand clasps the left ankle. The other hand can clasp the knee of the opposite leg. ie Right hand clasps the right knee.
Prana suffuses the entire spinal area, giving added strength and concentration. Concentrate on the importance of keeping the spine erect. This becomes even more essential in advanced asanas, when the twist is more extreme. Breathe normally when holding these asanas, twisting further in to the position on every exhaled breath. Repeat Matsyendrasana and its variations on both sides.
Variation 1: Start in Hero Pose. Sit down on the mat to the right of the feet. Lift the left leg up and over the right thigh, bringing the left foot near the right hip. Lean forward to left thigh. Take the left arm around the back and place on the mat near the spine. Lift out of the torso on the inhale. Reach the right arm up and on the outside of the left knee. Lower arm and hold the right knee or ankle.
Variation 2: Come into Matsyendrasana Var 1. Then reach further around the torso with the back hand and clasp the ankle of the crossed-over leg. ie. Left hand clasps the left ankle. The other hand can clasp the knee of the opposite leg. ie Right hand clasps the right knee.
Bandha Padmasana – Bound Lotus Pose
Assume the lotus position. Bring your right arm around your back and catch the right foot/toe with your fingers. In the same way, cross the arm - Left arm across the back. Catch the left foot with the left hand. This posture expands the chest, the ribs, intercostal muscles and the shoulder muscles.
Yoga Mudra: Bound Lotus Pose, with Forward Bending.
An advanced Posture. Resume Bandha Padmasana and add the forward bend. This posture exercises every muscle of the back and abdomen. - the muscles of the back, trapezius, infraspinatus, deltoids, rhomboideus major and abdominals. The pressure by the folded hands exerts more stimulation for the pancreas, liver and spleen
Yoga Mudra: Bound Lotus Pose, with Forward Bending.
An advanced Posture. Resume Bandha Padmasana and add the forward bend. This posture exercises every muscle of the back and abdomen. - the muscles of the back, trapezius, infraspinatus, deltoids, rhomboideus major and abdominals. The pressure by the folded hands exerts more stimulation for the pancreas, liver and spleen
Dolphin
Sit up on heels. Clasp hold of opposite elbow with each hand. Bring elbows to ground. Interlock fingers, forming triangle on ground with arms. Straighten the knees so that you are standing on the toes, bringing the hips up. Keep head up off the ground. Rock forward and back, bringing the chin in front of the hands then pushing the body back as far as possible. Do 2-3 rounds of 8 or 12 rocks. Relax in child's pose between rounds. The purpose of the Dolphin is to strengthen the arms and shoulders, preparing them for the Headstand. Even after you are able to do the Headstand, it is good idea to continue practicing the Dolphin as it helps to increase the holding time.
Kapothasana - The Pigeon
- Sit down with your left foot in to your perineum and your right leg stretched straight behind you. Bend your right leg and catch hold of the foot.
- Using your left hand to balance you, pull the foot up with your right hand and arch backward, bringing your head back toward the sole of your foot.
- Once you are balanced, lean a little to the right and reach back with the left hand also to clasp the foot. Now swivel your chest back to the front again. Here you thrust your chest forward, like a pouter pigeon puffing out its breast. Repeat, reversing the legs.
The longer you practise asanas, the more they seem to overlap. With eyes closed and concentrated mind, you lose awareness of the distinctions between poses. All that you are conscious of is a feeling of lightness and energy.