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Asanas Asanas - yoga postures are gentle stretching movements designed to help balance the body and mind. The postures are designed to rejuvenate the brain, spine, glands and internal organs. They work by increasing the blood and life force energy supply to these areas. Most postures work on more than one aspect of the body at the same time. Asanas originated more than 6,000 years ago. Dedicated people would spend their time observing animals; how they moved, how they rested and how they cured themselves when sick. They experimented with the different animal movements on their own bodies and felt the effect on their bodies. This is the reason why many of the yoga positions carry names such as cobra, cat, tiger, fish or horse. The postures became known as asanas and the people who practiced these postures were called yogis. It was found that practicing these positions carried many benefits and therefore people continued practicing yoga positions, generation after generation…Yoga lasted thousands of years because it really works! Peacock Pose ~ Mayurasana This posture massages all the digestive organs and strengthens the muscles of the whole body. It also develops mental and physical balance. According to hatha yoga texts, this posture speeds up the digestive fire in the body and those yogis who master this posture are able to digest anything, including the most deadly poisons. 1. Kneel and the floor keeping the knees separate and feet together. 2. Place both palms between the knees with the fingers pointing towards the feet. Bring the head down 3. Bring the elbows close together and rest the abdomen on the elbows and the chest on the upper arms. 4. Stretch the legs backwards. 5. Hold the head upward. 6. Tense the muscles of the whole body and slowly elevate the trunk so that the legs are horizontal to the floor. 7. As you adjust the balance of the body try to elevate the legs higher, keeping them straight. 8. Maintain the pose for a short period of time. 9. Advanced practitioners can perform this posture also by starting from Padmasana. Camel Pose ~ Ushtrasana This asana stretches the upper and lower thigh and knees. It limbers the entire spine and pelvis. It will open the chest allowing for deeper breathing. The focus point is the spine. 1. Kneel on the floor, keeping the toes pointing straight back. 2. As you come up on the knees, place the palms on the hips towards the lower back. Press the hips forward, lift the rib cage up and extend and arch backwards 3. Reach back with the hands and hold the heels, right hand to right heel, left hand to left heel. Thumbs should be on the outside of the foot. Drop the head back as you continue to press the hips forward. Hold for a few seconds. Lord Shiva's Pose ~ Natarajasana This posture balances the nervous system. It develops control of the body and mental concentration. 1. Stand with the feet together and focus on a fixed point in front of you. 2. Bend the right knee and hold the big toe. 3. Slowly raise and stretch the right leg backwards as you point the right elbow upwards. 4. Straighten out the left arm in front of you, while keeping the tip of the index finger and thumb together to form gyana mudra. Bow Pose ~ Dhanurasana This asana helps prevent calcification of the vertebrae and improves posture. The solar plexus area is massaged alleviating anxiety. It improves circulation helping to combat cellulitis. The pancreas is regulated and it is therefore good for diabetics. The digestive system is improved and constipation is helped. Toxins are eliminated from the kidneys. 1. Lie flat on the floor, arms by sides and with the back muscles completely relaxed. 2. Bend the knees and catch hold of the ankles, knees may be slightly apart but big toes and insides of feet should touch. 3. Inhale, raising the head, chest and thighs off the ground as far as possible. The elbows should be straight and the head back. To bring the legs as high as possible off the ground attempt to straighten the knees. The whole body should be resting on the abdomen and the back should remain as relaxed as possible. 4. Hold the position for at least 3 deep breaths. A rocking movement, like a rocking chair, can be made during the holding position if so wished increasing the abdominal massage. Pigeon Pose ~ Eka Pada Rajakapotasana This posture is a very good hip opener and gives an intense backbend. 1. Begin on all fours as you slide your right foot forward and at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. 2. Slowly slide your left leg back and lower the outside of your right buttock to the floor. Slide your hands back toward the front shin and while pushing against the floor, lift the torso away from the thigh as you pres your tailbone down. 3. Then bend the back knee and bring the left foot close to the top of your head as much possible. Stretch the left arm upward as you bend from the elbow and reach back to hold the left foot. Then hold the right foot with the right arm by passing the arm from the back. Hold this position for a short period of time 4. Another variation is to hold the left foot with both hands. Wheel Pose ~ Chakrasana This asana is named so because the body takes the shape of a semi-circle. The Wheel Pose gives a strong backbend and the whole spine with the related nerves are purified. It tones the body, deeply opens the chest and shoulders and stimulates the nervous, digestive and respiratory systems. 1. Lie in Shavasana. 2. Keeping the feet hip-width apart, bend your legs from the knees bringing the heels close to the buttocks. 3. Place your palms on the floor beside the head with the fingers pointing towards your head. 4. Slowly start to raise your body as you arch the back, lift the shoulders and head off the floor and let your head hang freely as you straighten your arms and legs as much as possible. 5. Hold the final position for as long as is comfortable while you continue to breathe normally. 6. Those who feel comfortable in this posture may extend the practice by placing the elbows on the floor. 7. Another variation is to straighten the legs, keeping both feet flat on the ground. Boat Pose ~ Navasana This Pose develops balance and strengthens the spine, abdomen and thigh muscles. It also helps to relieve stress and improves digestion. 1. Sit with the legs outstretched in front of you. 2. As you inhale roll back a little bit so that you are balancing on your buttocks. 3. Keep the feet off the ground while you hold your toes. 4. As you exhale slowly straighten your both legs as you make sure not to let the spine collapse. Keep the body in a V shape. Bring the arms out straight in line with the shoulders and you keep your balance on the sit bones. 5. Hold the final position for as long as is comfortable while you continue to breathe normally. Cobra Pose ~ Bhujangasana This posture takes its name from its resemblance to a cobra ready to strike. It is one of the great classic poses. It improves blood flow to the nerves of the spinal cord. It stretches the abdomen improving the digestive system and helping constipation. The liver, gall bladder, spleen and pancreas are stimulated and the kidneys are cleansed. It also tones the ovaries and uterus and helps correct menstrual disorders. The chest is expanded and respiratory disorders such as asthma are improved. It also has a beneficial effect on hunched shoulders and rounded backs. 1. Lie in the prone position, resting forehead on the floor. 2. Feet should be together and hands flat on the floor with the fingertips in line with the top of the shoulders. The elbows should be slightly raised off the ground. 3. As you inhale start raising the forehead and push the chin forward and slowly roll the body up and back. Keep the abdomen on the ground. 4. Push the chest forward; arch the head and shoulders back. 5. Advanced practitioners can continue the full cobra by bending the legs from the knees, trying to reach the forehead. 6. Hold the position for a few seconds. Shoulder Stand ~ Sarvangasana This asana has a pronounced action on the thyroid gland, the thymus and the breath. It improves the blood circulation – balancing digestive, reproductive, nervous and endocrine systems. It relieves mental sluggishness and helps insomnia and depression. Congestion in the pelvis, abdomen and legs is relieved, varicose veins benefit as well. The abdominal muscles are strengthened. It increases blood supply to the scalp and face nourishing the hair roots and improving wrinkles. It is beneficial for asthma sufferers because the pressure of the sternum against the chin forces diaphragmatic breathing. This asana gives forward bending of the spine. 1. Lie flat on back, feet together. Arms by the sides of the body, palms downwards. 2. Inhale, contract abdominal muscles and slowly raise legs with feet together bringing legs up to right angles to the floor. 3. Push down hard with palms and attempt to raise hips from floor. If at first you find this difficult, place the hands around the back of the hips for support. Keep head pressed down. 4. Straighten the body, legs straight up in the air, knees not bent and feet together. It is essential that the chin touches the sternum and the nape of the neck is flat on the floor. 5. Once in the position, relax as many muscles as possible and breathe deeply through the nose. At first this position should be held for a few seconds gradually increasing to a few minutes and counting the breath to encourage concentration and holding. Fish Pose ~ Matsyandrasana This asana balances the action of the Shoulder Stand, expands the chest area improving breathing, improves stiffness and curvature of the upper back. Stretches the abdominal wall and decongests the solar plexus area and strengthens the muscles of the spine. The organs of the pelvis are stimulated benefiting in particular the ovaries, liver and spleen. Haemorrhoids are alleviated and the pancreas is stimulated. 1. Sit on the floor, legs out in front. 2. Lean sideways, placing first one elbow on the ground, then the other. 3. Push the chest forward, creating a hollow in the small of the back, and pushing on the elbows. The buttocks must remain on the floor. 4. Let the head fall back slowly until the crown rests on the floor. 5. Still keep supporting the body with the elbows. 6. Then remove the elbow support. 7. This position is not easy to hold and should only be done when the rest of the asana has been perfected. It should be held for half as long as the Shoulder Stand e.g. if the Shoulder Stand was held for 2 minutes the fish should be held for 1 minute. 8. Advanced practitioners may also perform this posture in the lotus pose. 9. Hold position for as long as is comfortable. Corpse Pose ~ Shavasana The Corpse Pose is one of the most important relaxation positions and it is often used as the last asana. In this posture the whole body is relaxed and motionless. The more you become familiar with this posture, the more you will be able to release tension from the body very quickly and enter at will into a state of physical relaxation. 1. Lie flat on your back, palms facing up with the arms a little away from the body. 2. The eyes are to be kept closed and breathing should be through the nostrils. 3. Relax the whole body, feeling the bones become heavier, and the muscles become lighter. Concentrate on every part of your body, from head to toe, consciously. 4. Withdraw attention from the external world and feel yourself relaxed, with not tension in any part of the body. 5. Hold the posture for as long as you wish.