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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Asana 7 - Ardha Halasana (Semi-plow pose)

Technique: (Uttana padasana)

Ø  Lie on the back, feet together all the way to the heels. Breathe in.

Ø  Breathing out, pull the legs up to 45 degrees.

Ø  Hold in place for a few seconds (start with 3 counts and increase to 6).

Ø  Breathing in, bring the legs back to the ground slowly. 

Ø  Relax. Breathe normally. Repeat from 3 to 10 times

Technique: Arda Halasana

Ø  Perform Uttana padasana, except, and take the legs to 90 degrees.

Ø There is no need to hold the legs in position for longer than 1-2 seconds, enough to reach equilibrium.

Ø    Repeat 3 to 10 times

Ø To lose weight around the abdomen, perform the exercise rapidly without allowing the legs to touch the ground. Repeat 6 to 10 times.

Ø  Those with cardiac problems should do this exercise carefully. Those with lumbar (lower back) problems and hernia should avoid this exercise.

Benefits:

Ø  The spinal nerves, nerve roots, and sympathetic nerves get toned up. The lumbar area becomes supple and elastic.

Ø  The action of stretching and pulling tones and strengthens the abdominal and lower back muscles.

Ø  The action of holding the legs in place, apart from exercising the above muscles, also creates intra-abdominal pressure. This results in strengthening of abdominal muscles and reduction of fat.

Ø  The leg lifting action pulls the buttocks together, toning up the rectal muscles and sphincter.

Ø  This exercise is good for curing obesity, diabetes, constipation and other abdominal concerns. Very good for maintaining the strength of various muscles in the lower back

Ø  When breathing out, the abdominal walls push the digestive viscera down, setting up peristalsis. Very good asana for treating constipation and other ailments of the lower digestive tract.

Some noteworthy points:

Ø  Keep the knees straight and rigid. During raising of the legs, this ensures greater pressure on the lower abdominal muscles, inside thigh (gracilis and adductor longus), knee muscles, especially quadriceps and hamstring muscles.

Ø  Keep the knees and ankles together. This ensures symmetry in the movement of the legs and ensures a balanced pressure on the lower bac muscles (left and right of the spine).

Ø  Performing both uttana padasana and ardha halasana slowly, brings other benefits such as increased intra-abdominal pressure inducing peristalsis, reduction in adipose tissue and tightening the symmetry of the abdominal viscera.

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Asana 6 - Paschimotanasana (Torso-stretching pose)

Paschimotanasana (Torso-stretching pose)

Technique:

Ø  Lie down on the back, hands at the sides. Breathe in, take hands back.

Ø  Breathing out, lift your torso up, move forward and clasp big toe with your hands.

Ø  Pull yourself forward and downward until your face touches the knee. If possible, press your face into the knee. Hold for 5 counts.

Ø  Release the forward bending pressure and lift face up.

Ø  Breathing in, return the body to supine posture and take the hands back.

Ø  Breathe out; bring hands back to the side.

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

Ø  People with cardiac problems, lower back problems and circulatory disorders should not attempt the final position. They should be perform this exercise very slowly and stop in case of discomfort or pain.

Benefits:

Ø  The action of pulling the face into the knee strains and strengthens the hamstrings. The thigh muscles, shoulder and lower back muscles also get strengthened.

Ø  The abdominal viscera get compressed, enhancing their functioning. This asana (exercise) tones up the complete digestive system, including the stomach, liver, spleen, pancreas, small and large intestines. The abdominal walls are strengthened because adipose in the tissues get squeezed out. The action of lifting and moving forward activates the rectal muscles and cures constipation.

Ø  The exercise increases intra abdominal pressure and induces peristalsis.

Ø  This exercise is good for curing obesity, constipation, piles, diabetes, and other digestive ailments.

Ø  The all muscle groups of the back get strengthened, and the sympathetic nervous system is toned-up because it receives copious blood supply.

Some noteworthy points:

One might encounter the following difficulties when performing this asana;

Ø  Inability to lift the torso off the ground without lifting the legs as a counter balance.

Ø  Inability to touch the toes

In both cases, the practitioner should be patient. The first case of legs lifting is quickly overcome with strengthening of the lower back and abdominal muscles. One could ask a partner to help by keeping a hand between the shoulder blades as support.

Ø  The case of not being able to touch the toe is more serious but not insurmountable. Breathing out, stretch to the maximum point possible without pain and hold till all the breath is evacuated from the lungs. Breathing in, return to normal position. With time, the muscles will yield and one will be able to get to an optimum position. However, it is important to remember that in order to reap the benefits of paschimotanasana, even 70% complete pose is adequate as strength comes to the lower back, abdominal muscles and hamstrings.

Ø  There are also claims that rapidly performed paschimotanasana reduces adipose tissue in the abdomen and can be used for weight loss. This is not substantiated by experience. Rapidly performed paschimotanasana requires a deep throw of almost 180°of the upper torso from supine position to touch the toes and the slightest misalignment during the action can lead to muscle pulls and damage.

Ø  For maximum benefits, one must keep the knees, ankles and toes together. The stretching action yields tremendous benefits by strengthening the calf, hamstring, back of the thigh and lower back. Avoid the natural tendency of separating the ankles to relieve pressure on the back and hamstring. It’s OK to not stretch fully.

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Asana 5 - Pavanamuktasana (Air Relieving Pose)

Pavanamuktasana (Air Relieving Pose)

Technique 1: Single leg

Ø  Lie down on the back with your hands to the sides.

Ø  Breathing in, fold the left leg at the knee and bring it towards yourself.

Ø  Breathing out, grasp the knee and press it downwards into the abdomen gently.

Ø  Hold in place till breathing out has been completed and the top of the thighs are completely pressing the abdominal viscera.

Ø  Breathing in, release the knee and bring it to normal position.

Ø  Repeat the process on the right leg.

Technique 2: Both legs

Ø  Perform the exercise in the sequence explained above except that instead of one leg, use both legs.

Ø  Obese people and those with a history of cardiac problems should start slowly and add both number of times and pressure slowly.

Benefits:

Ø  This exercise is a very good starting point for people who are just beginning a yogasana exercise routine. The pressing down of the abdominal viscera is gradual and increases as flexibility increases in the person.

Ø  Very good for increasing capillary circulation in the lower abdomen, increasing balance of secretion and absorption in the intestines and removing flatulence.

Ø  Very good for hyper acidity, gastritis and diabetes and all digestive ailments.

Ø Good for increasing flexibility of the lumbar region of the spine and strengthening the muscles of the lower back.

Some noteworthy points:

In order to remain close to the condition of homeostasis or personal equilibrium, the following points are suggested;

Ø  One could use the upper arms to pull the knees into the abdomen; in this case, there is greater arching of the lumbar region and the hips leave the ground. Alternatively, one could use the forearms to press the knees into the abdomen; in this case the hips stay on the ground. Each impact a different area of the abdomen, but the use of the forearm to press the knee is closer to homeostasis.

Ø  It is important to count when keeping the knees pressed into the abdomen. This facilitates the complete evacuation of the terminal portion of the small intestine into the large intestine.

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Asana 4 - Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)

Technique:

Ø  Lie face down on the stomach. Spread the legs. Breathing in, fold the legs back at the knees. Reach out and grab the ankles with both hands.

Ø  Breathe out; raise the legs using the legs. Balance the entire body on the stomach.

Ø  After sufficient practice, you may rock the body forward and back on the stomach.

Ø  Repeat the exercise by rocking sideways and in a circular motion.

Ø  Breathe in when coming to rest on the ground.

Ø  Release the legs.

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

Ø  Obese people should perform this asana with help and not try too hard to get to the complete pose as it could lead to internal damage, including blood vessels. Do one leg first, then the other before attempting both together. Initially, one may keep the legs together when lifting and with experience, spread the legs to get maximum benefit.

Benefits:

Ø  The action of rocking the body on the stomach increases intra-abdominal pressure and ensures excellent peristaltic action. This exercise is excellent for stimulating and toning the complete digestive system, the stomach, intestines, etc. This exercise is very good for improving pancreatic function.

Ø  The action is also very good for reducing fat in the adipose tissues. Reduces obesity.

Ø  Good for most digestion related ailments, especially diabetes as there the rocking movement massages the pancreas, lives and other organs related to digestion.

Ø  The action of reverse flexing the back results in toning of the entire spinal chord.

Ø  The pulling of the legs back simultaneously in a stretched condition induces tension in the vertebrae, increasing the strength of the back and toning up the spinal column.

Some noteworthy points:

Ø  This asana should be done after exhalation and any inhalation should be shallow. The reason is that, if this asana is done with lungs filled with air, the diaphragm will push the abdomen down tightening it. This will reduce the massaging effect of the rocking motion on the abdominal organs, especially the intestines. Also, a tight abdomen can lead to cramps during rocking.

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Asana 3 - Shalabhasana (Locust pose)

Salabasana (Locust Pose)

Technique:

Ø  Lie down on your stomach face to the floor.

Ø  Place hands alongside the body, with elbows close to the body. Keep the feet together; relax the muscles in the back and abdomen. Exhale slowly.

Ø  Inhale partially, using the stomach muscles and hands lift the legs off the ground. Keep knees unflexed and feet as straight as possible. Maintain position for 10 counts.

Ø  Exhale and return to original position.

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

Ø  Since this exercise exerts pressure on the heart, so should be performed under supervision by people with cardiac concerns.

Benefits:

Ø  The action of lifting the legs using the stomach muscles increases intra-abdominal pressure. This ensures copious blood supply to the intestines and rectal muscles, inducing peristalsis and curing constipation. Since the action compresses the buttocks, it results in increased blood circulation to the rectal muscles and anal sphincter. Very good in controlling piles.

Ø  The use of the hands to leverage the stomach muscles results in the toning of the back, neck, shoulder and wrist muscles. Increases the strength and suppleness of the spine.

Caution: Beginners should perform this exercise under supervision. Stop at the slightest experience of pain in the abdominal or lumbar (lower back) region.

Some noteworthy points:

Ø  The point of focus or attention will determine the benefit accrued from the asana. In the photograph above, one can see Sundaram keeping his knees straight by raising his legs less. Here, the stomach muscles are strengthened and intra-abdominal pressure is built up due to which there peristalsis is activated and there is better evacuation of the bowels. Next to him, Viswanathan is keeping the ankles together but taking the feet higher because the knees are not taking the strain. This will increase the strength of the lower back.

Ø  The position of the hands is also important. When the hands are fully stretched, the abdominal muscles take the strain of lifting the legs, however, if the hands are bent at the elbows, the deltoids provide a reaction support the the abdominal muscles. The latter reduces the efficacy of shalabhasana and should be avoided. Hands should be stretched straight along the length of the body and close to it.

Ø  The reason one is asked to take a half breath as in mayurasana 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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