Asana 10 - Sarvangasana (pan body pose)

Sarvangasana: (Pan body Pose)

Technique: (to be learned under supervision)

Ø  Lie flat on the back. Fold thighs over the torso so that the knees touch the forehead.

Ø  Support the back between the chest and hip with the hands elbows firmly planted on the ground.

Ø  Straighten the legs vertically upwards.

Ø  Push the chest against the chin to form a lock. This may require the hands to be brought further towards the chest. Let the back of the neck touch the ground. Keep legs and torso straight.

Ø  Relax. Breathe calmly and try to be serene. Gaze at the toes. Focus on the blood flow to the neck region.

Benefits:

Ø  This asana bathes thyroid and para-thyroid, endocrine or ductless glands situated at the base of the neck on both sides of the windpipe below the larynx with fresh oxygen rich blood. Thyroid controls the speed of chemical reactions in the body, influencing among others, and rate of growth and development of sexual characteristics in the adolescent. Defective thyroid could lead to goitre and cretinism in children.  Parathyroid controls use of calcium and phosphorus in the body.

Ø  Owing to the inverted pose, blood supply aided by gravity rushes down. The neck lock ensures that the blood circulates around the organs in the region, primarily the thyroid and parathyroid.

Ø  The inverted pose also increases blood supply to the brain stem which regulates functions such as heart rate, breathing, sleep, eating and cranial nerves and can support all treatments of the brain stem.

Ø  The inverted pose pushes intestines against diaphragm and sets up peristalsis. Helps cure constipation.

Ø  This asana helps balance all metabolic activity and increases resistance to disease.

Ø  Should not to be done by people having neck ailments like cervical spondylitis and those with high blood pressure should start this exercise only after getting proficiency in asanas and that too, increase intensity of practice gradually, under guidance of a doctor.

Some noteworthy points:

Ø  Beginners should learn this asana under supervision. The reason is that the entire body is upended to balance on the shoulder an back of the head. Any loss in balance could lead to grievous damage to the neck and this should be avoided.

Ø  When learning, the experienced practitioner should stand behind the novice, supporting the back and holding the legs. This support should be gradually withdrawn as the practitioner gains strength and confidence.

Ø  Many people worry about a gap in the neck on the ground during neck lock. One should not worry. The natural arch of the cervical portion of the neck is supported by a multitude of minor muscles. These muscles will be stiff initially and will relax with practice. Over time, the neck will flex to its natural position. Placing arch supports below the neck might hamper this process.

Ø  This asana MUST be followed by matyasana (turtle pose) to reverse the neck lock with a counter pose. 

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Asana 9 - Mayurasana (Peacock Pose)

Mayurasana (Peacock Pose)

Technique:

Ø  Squat on the heels. Bend forward to kneel on the ground.

Ø  Bring forearms together such that the little fingers of both hands are touching.

Ø  Plant the palm firmly on the ground near the knees with the fingers facing the knee and the inside of the forearm facing out.

Ø  Inhale partially; let the abdomen fall gently on the back of the joined elbows such that the elbows are in the region of the navel.

Ø  Stretch legs back one at a time and stiffen them.

Ø  Retaining the breath, rock the body forward slightly such that legs lift, the body is balanced evenly on the hands and parallel to the ground. The legs should remain stretched and the buttocks contracted. Retain for 5 counts. Repeat 3 times.

Ø  Since there is a danger of toppling, it is advisable to keep a soft pillow in front to prevent damage to the face. If falling sideways, use the deltoids to break the fall.

Ø  People with cardiac, hernia and renal disease should avoid this asana.

Benefits:

Ø  When this exercise is done, the organs within the abdominal cavity are placed under pressure. This increases the intra-abdominal pressure and increases peristalsis. This ensures very good evacuation of the bowels.

Ø  The intra-abdominal massage also ensures good blood supply to all the muscles within the abdomen ensuring optimum functioning.

Ø  This exercise is very good for removing constipation and piles.

Ø  This exercise is very good for improving the functioning of the liver, pancreas and kidneys.

Ø  The action of lifting the legs strengthens the muscles of the wrist and forearms and the lower back.

Some noteworthy points:

Ø  One of the problems in performing this asana is maintaining both, axial (along the length of the body) and lateral (balance between the hands) balance. One could keep the hands slightly apart such that the elbows sit on either side of the abdominal muscle (abs). This increases lateral balance.

Ø  Should one not feel confident about maintaining axial balance, there is enormous benefit to be accrued even if this asana is performed without lifting the feet. One could perform this asana with both feet on the ground; first lift one foot and then the other.

Ø  People suffering from carpal tunnel will find this exercise difficult to perform. There will be severe pain at the wrist. Hence, one should first perform wrist movement and strengthening exercises before slowly increasing load on the wrists. If the pain continues, stop.

Ø  The reason one is asked to take a half breath as in shalabasana is to ensure that the abdomen is not unduly stressed. In complete exhalation, the abdominal viscera would be loosely packed in the abdomen, while after complete inhalation; the abdomen would be tight, leading to stomach cramps. This is avoided by taking a half breath whereby the abdomen is not stressed.

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Asana 8 - Halasana (Plough Pose)

Halasana (Plough Pose)

Technique: (Should be learned under supervision)

Ø  Lie on the back, hands to the side. Breathe in.

Ø  Breathing out, lift the legs off the floor over the face to the rear of the head.

Ø  Slowly, taking care not to jerk the neck, begin to stretch the leg as far as possible. Ensure that there is equality in the stretch of the legs and that there is no distortion in the balance between the legs when stretching.

Ø  Initially the legs will bend and not stretch out straight. Over time and with practice, the final posture will be reached.

Ø  At this point, the shoulder will support the back and will lock with the neck.

Ø  The degree to which the legs are straightened and the distance of the leg from the face is an indication of the expertise in this asana.

Ø  Maintain shallow breathing if unable to sustain a “breathing out” situation.

Ø  Slowly, release the pressure on the back and bring the feet closer to the face

Ø  Breathing in, lift the legs and bring them back to the ground. Straighten the body

Ø  Relax. Breathe deeply. Repeat 3 to 6 times.

Benefits:

Ø  This exercise is excellent for toning up nerves and muscles of the entire spine - neck, shoulders, upper and lower back, lower thigh muscles and hamstrings.

Ø  This pose energises the cardio vascular system to a lesser extent.

Ø  In the final pose, where there is a chin lock, the carotid artery is squeezed, thereby diverting blood to the thyroid. This improves the functioning of this critical component of the endocrine system.

Some noteworthy points:

Ø  While this exercise is very good for energizing the endocrine system, those with cervical or lumbar spondylosis should avoid this exercise completely. Those with cardiac problems should increase the intensity of exercise slowly and stop when there is discomfort.

Ø  Some would be tempted to use the hand to support the back when lifting and returning the leg to its original position. Whilst this is acceptable when one is learning the exercise, over time one should try to lift the leg and take it over the face to the rear without support as this strengthens the muscles of the lower back.

Ø  The use of the back to lift the leg also results in increased sense of balance between the left and right halves of the torso but one should be careful not to jerk or move too rapidly.

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