An engineer, management professional with over 30 years experience in senior positions. I come from a family that has 3 generations of Yoga Masters and Therapists. My manual on Situational Awareness for Stress Management is in final stages of design and scheduled for release shortly. Feedback on this blog would greatly assist me in delivering a better book.

Sunday 29 May 2016

Bhujangasana (Cobra Pose)

Technique:
Ø  Lie down on your stomach, face down.
Ø  Place hands below the shoulder, under the shoulder joint, with elbows close to the body. Keep the feet and knees together; relax the muscles in the back and abdomen. Inhale slowly.
Ø  Exhale and push the torso up as far as possible, stretching the spine backward in a smooth, slow motion. Keep the hip on the ground. Stretch the face as far as possible towards the ceiling. Maintain position.
Ø  Inhale and return slowly to original position. As you return, feel the vertebrae returning to correct position. Get the hands back to the sides.
Ø  Relax. Breathe normally. Repeat 3 to 6 times.
Ø  Those with cervical spondylosis should be careful when doing this asana. Though it is good for lumbar spondylosis (lower back), it should not be done with any jerks.
Benefits:
Ø  The stretching action energises and strengthens the muscles of the back with increased blood supply and makes them supple, elastic and flexible.
Ø  The spinal chord and cartilages get rejuvenated for the same reason. This exercise is very good for retaining the arch of the spine and prevents backache. Tones up the sympathetic nervous system.
Ø  The pulling back action increases intra abdominal pressure, therefore is useful in all digestive ailments. Increased blood supply to the rectal muscles relieves constipation and reduces piles.
Some noteworthy points:
Ø  In this asana, it is important that the hand be used to push the torso upwards. This means that the sacral region of the spine is always in contact with the ground and the supine hip and legs provide the resistance to the upward movement of the torso. Therefore, the muscles of the spine are flexing with no motor stimulus. This increases blood supply to the lumbar, and cervical regions of the spine.
Ø  It is very important that the knees are kept together for two reasons. First, when the lumbar area is arched backwards, the buttocks are squeezed together, increasing blood supply to the anal region. Second, the rearward movement increases blood supply to the sympathetic and para sympathetic nerves, rejuvenating the nerves in the lower back and legs.

Saturday 21 May 2016

Padmasana (Lotus Pose)
Technique:
Ø  Sit on a clean mat in an airy and quiet room. Stretch legs forward.
Ø  Folding one leg at the knee, hold the ankle, lift and place it over the opposite thigh so that the heel fits into the junction of the torso and thigh.
Ø  Repeat the process with the other leg; folding the leg over the previously folded leg so the ankle fits at the junction of the hip and thigh of the opposite leg.
Ø  Keep back erect but relaxed. Relax the legs. You will feel them slipping slightly and then becoming stable.
Ø  Join the forefinger with the thumb to form a circle. This is called “Chin Mudra
Ø  Breathe calmly, keeping the mind silent. Be conscious of your anchor within the self. Command your body to relax, moving from the top of the body to the extremities. Imagine stress leaving your body with each exhalation. Release your mind. Let it not grasp anything or any thought.
Ø  Start with 5 minutes and increase upto 15 minutes.
Ø  Do not try to achieve perfection on day 1. Make sure your body is able to take the strain. Over time, the body will become supple and perfection will be achieved.
Benefits:
Ø  Pressing of the femoral artery, ensures extra blood is infused in the genital and anal areas.
Ø  As a result of this, all lower body organs are benefited, especially muscles in the lower back.
Ø  The benefit is multiplied because of autosuggestion which relaxes the muscles and ensures that blood goes into every tissue thereby rejuvenating the complete body.
Ø  The process of relaxation results in increase in beta waves within the brain.
Ø  The feet press on the Inguinal nodes, thereby boosting their efficiency and increasing the capability of the immune system.

Ø  This posture stabilises the spine with hips and shoulders. Very good for spinal curvature retention.
Some noteworthy points:
Why Chin Mudra? = Padmasana is about collecting the disparate energies or prana into the person. Prana flows within and outside the body. An open palm would mean that the prana which moves to the extremities is unable to return which makes the flow unidirectional. With chin mudra, this loop is closed, like any good electrical circuit, resulting in uninterrupted flow of prana around the person, increasing retention and charge of prana within the system.

Wednesday 18 May 2016

Best time to practice asana:
There are two options, morning and evening. Asanas performed in the evening are less gruelling, as the body has undergone the rigors of the day and is already pliable. However, in the evening, the mind is jaded, having undergone the stresses of the day. The emotional and intellectual energies are run down which results in the lower awareness during exercises. Also, very often, not enough time has elapsed since the last meal. Yogasanas (exercises) induce peristalsis, forcing undigested food though the intestines, reducing absorption of nutrients. In certain cases, where the meal has been particularly heavy, or the gap less than four hours, resistance from a full stomach could induce stomach cramps.
Exercises performed in the morning actually increase the energy levels of the person by optimising the body systems for harmonic performance. However, this means that, in the morning, the mind and body, though rested, is stiff as a result of non-use after sleep. Exercising can be painful initially. However, with exercising, the organs fire up, loosen and begin flexing. The stomach and intestines are empty and offer no resistance to the bending and stretching actions. The vigorous peristalsis action actually assists in the evacuation of waste matter from the outer colon and rectum.
This blog recommends exercises be done in the morning, though sometimes it may be more expedient for individuals, depending on their daily schedules to exercise in the evening. It is, however, most critical that the same time be maintained every day. This ensures that the system gets acclimatized to the routine and overcomes the lethargy of exiting the bed.
It is important to recognise the difference between asana and kriya.  Asana is a static pose, while kriya is a dynamic pose, like uddiyananauli  and suryanamaskar. Both yield different benefits, and both need to be practiced.
The exercise environment
Exercise is an opportunity for the person to increase the oxygen content in the body, remove toxins and stress and harmonise with the environment, thereby increasing one's sentience of his environment (vijnana). This means that there is a requirement of peace and tranquillity when exercising. Therefore, it is recommended that the exercise be performed in any place that has plenty of fresh air and no unpleasant odour. It should be free from dust and mites.
Clothes
Wear clothes that allow stretching and do not run or fall when lifting or bending. Clothes should breathe and absorb sweat. Men are advised to wear athletic supporters. Both men and women should wear well-fitting innerwear to prevent injury during exercise. If one prefers going to classes for the sake of regularity and discipline, it is advisable that one wears appropriate clothing.
Diet
Diet is absolutely vital to realise the full potential of the exercises. Eating the right food ensures absorption of essential ingredients and optimisation of the tri-gunas.
It is important to start exercises after the lapse of at least 4 hours after consumption of solid food, 1 hour after consumption of liquid food such as milk or juice and 20 minutes after drinking water.
The reason for this recommendation is that food takes roughly 4-6 hours to completely move out of the digestive system. The process of digestion begins with chewing of food and finishes with the absorption of nutrients in small intestine. Vigorous exercise induces peristalsis or pulsing of the intestine, which results in the food hurrying through the intestine without nutrients getting completely absorbed. Also, the presence of food in the digestive system acts like a resistor to bending and stretching. This acts in various planes, from stopping the full movement of the diaphragm thereby impeding full ingestion of air to inducement of sprains and cramps when the body is stretched/bent.
Homeostasis:
Homeostasis, may be defined as the tendency towards a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes but this can be extended to all psychosomatic functions. This means that the body works with a certain set of parameters for proper functioning, like body temperature etc., and when this parameter is disturbed, the body takes compensatory action to bring it back to equilibrium. 
When performing yogasana, it is important to try and stay close to the condition of homeostasis. The reason is that the muscles and internal organs should not experience stress during exercise so as to maximise blood flow and movement of the tissue resulting in rejuvenation of the area.
Share your opinion and experiences;
Ø  Do you exercise? What is your exercise routine?
Ø  When do you prefer to exercise? morning or evening? why?
Ø  Do you exercise alone or in a group? What are the advantages and disadvantages?
Ø  Do you wear any special clothing for exercise? why?
Ø  What is your diet? How do you manage your diet?

Sunday 15 May 2016

This blog follows the Yogacharya Sundaram school of yoga exercise routines and therapy. This format was developed by Yogacharya S. Sundaram, who started one of India’s oldest Yoga school in Bangalore, India around 1925. These routines focus on maximising the effect of the exercise on the relevant portion of the body at a time, are holistic and cover all parts of the body.
It is necessary to differentiate between some terminologies;
Asana The classical definition of asana is स्थिरसुखमासनम् ॥४६. Sthira (static) + sukham (calm) + asanam (seat). This means that any exercise which is called asana should keep the practitioner close to the state of homeostasis, which is a psychosomatic state of the body remaining in balance and equanimity. Therefore, asana is a static exercise where the body movement is minimal and the focus is on holding the pose to maximise impact on a specific area of the body.
Kriya - Dynamic exercises which increase flexibility of the body. Surya Namaskar falls into this classification.
Banda - this is a holding exercise. This exercise is far more complex than the above two types and focuses on smooth flow of prana in and around that area of focus. Uddyana and nauli fall into this classification.
Translation of the Sanskrit words - there is always a desire to make approximations to make the subject more appealing and less forbidding. That has been avoided in this blog. I will be trying to stay as close as possible to the classical aspects of yogasana, though I admit, I have not been very successful sometimes.
Many teachers get started with warm up asanas and beginner asanas. Yogacharya Sundaram never really did that. He got people performing the below mentioned asanas as soon as he could get them to flex. I think that is the right approach. Hence, I have started with the recommended asanas which need to be practiced in a normal routine and later, I will be drifting to other asanas which have specific uses.
The exercise routines recommended are:
Sl. No.
Asana
Meaning/ translation
Reverse bending exercises: Focus on the stomach, intestines, liver, pancreas and spine.
1
Bhujangasana 
The Cobra Pose
2
Shalabasana
The Locust Pose
3
Dhanurasana
The Bow Pose
Forward bending exercises: Focus on lower abdomen and upper abdomen
4
Pavana Muktasana
The Air Relieving Pose
5
Paschimotanasana
The Torso stretch Pose
6
Halasana
The Plough Pose
7
Mayurasana
The Peacock Pose
Upper region exercises: Focus on the neck, shoulders, heart, lungs and head.
8
Sarvangasana
The Pan body pose
9
Matsyasana
The Fish Pose
10
Shirsasana
The Head Stand
11
Viparitha Karani
The Chest Pose
Abdominal exercises
12
Arda Matsyandarasana
The Half fish middle pose
13
Yoga Mudra
The Yoga seal
14
Padahastasana
The Hand to Toe Pose
15
Uddiyana
The Abdominal Suction
16
Nauli
The Rectus Isolation
Body Reset Exercise: Coming back to the condition of homeostasis
17
Shavasana
The Corpse Pose