officedomainswork, Author at adiyogam

14Sep

Ardha Matsyendrasana (Half Lord of the Fish Pose)

The name comes from the Sanskrit, “Ardha ” meaning “Half” “Matsyendra ” meaning “King of the fish”and “Asana”, meaning “Posture”.

In the Hatha yoga pradipika, matsyendra is mentioned as one of the founder of Hatha vidya. Paripurna matsyendrasana, where the spine is given the maximum lateral twist, whereas matsyendrasana is a milder version of that asana. In English, it is called half Lord of the Fishes Pose.

Table of Contents

Steps with breathing
Adjustments
Benefits
Contra Indications
Variations

Steps with breathing

1. Sit in dandasana, feet together legs stretched out straight in front, and spine erect.

2. Bend both the knees at the chest level, place the right foot under the left knee outside the left hip and the left foot over the outer edge of the right knee, toes pointing forward.

3. Place the left hand behind the hip and lengthen the tailbone.

4. Inhale; raise your right hand over the head palm facing the right side. As you exhale bend your elbow taking it outside of the left knee and wrap the left arm behind the back.

5. Lengthen both sides of the torso and give a slight twist and look at your left shoulder.

6. Maintain the final pose from 30 seconds to a minute.

7. Inhale bring the neck forward, as you exhale take your right elbow out and release the left arm. With further exhalation lift the left knee up followed by the right knee at the chest level and relax in shithala dandasana.

Adjustments

1. The foot that is in contact with the outer edge of the knee, its toe should point outward.

2. The heel of the other foot should be touching the outer edge of the hip.

3. Lengthen the spine and lift the tail bone up, so that the entire torso revolves around the spine.

Variations

1. Hug the knees.

2. Cath hold of the big toes.

3. Clasping the hands.

Benefits

1. Improves the function of the digestive system.

2. Increases flexibility of the spine and back muscles.

3. Massages and stimulates the pancreas.

4. Increases the oxygen supply to the lungs.

5. It also helps to reduce the size of the abdomen.

Contraindications

1. Women who are pregnant.

2. Menstruation cycles.

3. People suffering from peptic ulcer, hernia, slipped disc and sciatica should also avoid it.

4. People suffering from hyperthyroidism should only practice this pose under the guidance of a competent teacher because of the intense twist in the neck twist and abdominal.

13Sep

Janu Shirsasana(Head to knee pose )

The name comes from the Sanskrit, “Janu” meaning “knee”and “Asana”, meaning “Posture”.

Table of Contents

Steps with breathing
Adjustments
Benefits
Contra Indications
Variations

Steps with breathing

1. Sit in dandasana, with legs stretched straight in front and hands by your side.

2. Bend the left knee and keep the left foot close to the right inner thigh and the left heel near the right perineum

3. Extend the arms forward towards the right foot and hold it with the hands. First catch the toes of the right foot, then gradually catch the heel and finally extend the arms and catch the wrist of one hand with the other.

4. Exhale, move the trunk forward by bending and widening the elbows, and rest first the forehead, then the nose, then the lips and lastly the chin beyond the right knee.

5. Stay in this position with from half a minute to a minute.

6. Inhale, gaze at the front, straighten the arms, while extending the spine raise the arms up and slowly bring them down.

7. Straighten the left leg and rest in shithala dandasana. Repeat the pose on other side.

Adjustments

1. Left foot close to the right inner thigh and the left heel near the right perineum.

2. Bend forward from the waist while lengthening the spine.

3. In the final posture, extend the lumbar trunk by making the dorsal spine concave, elbows widened and forehead touching to the knees.

Variations

1. Catch hold of big toes.

2. Interlace fingers around the extended foot.

Benefits

1. Tones the liver and the spleen and thereby aids in digestion.

2. Increases flexibility in spine and back muscles.

3. It also tones and activates the kidneys.

4. Improves the function of reproductive system.

5. Person suffering from enlargement of the prostate gland will benefit by staying longer in this pose.

Contraindications

1. People suffering from knee and back problems.

2. High blood pressure.

3. Asthma and

4. Diarrhoea should strictly prohibit this asana.

13Sep

Paschimottanasana/(Seated forward bend pose )

The name comes from the Sanskrit, “Paschima ” meaning “west (back of the body from the head to the heel) ” and “Uttana,”meaning“intense stretch” and “Asana”, meaning “Posture”.

Table of Contents

Steps with breathing
Adjustments
Benefits
Contra Indications
Variations

Steps with breathing

1. Sit in dandasana on the floor with the legs stretched straight in front. Place the palms on the floor by the side of the hips and shoulders rolled back.

2. Inhale, stretch the arms over the head, palms facing each other. By facing the palms forward, lengthen the spine, pull the belly in. Exhale, and bend forward from the waist line and catch hold of the big toes, extend the spine and try to keep the back concave.

4. Exhale, bend and widen the elbows and pull the trunk forward touch the forehead to the knees. It’s okay if the elbows are resting on the floor.

5. Stay for 30 seconds to a minute with even breathing.

6. Inhale, raise the head from the knees and arms over the head and relax in shithala dandasana.

Adjustments

1. Lengthen the spine with palms facing forward.

2. Bend forward from the waist.

3. Extend the lumbar trunk by making the dorsal spine concave.

4. Elbows widened with knees straight.

Variations

1. Catching big toes.

2. Hold the sides of the soles of the feet.

3. Lastly, clasp the fingers around the feet.

Benefits

1. Rejuvenates the whole spinal column.

2. Increases vitality and improves digestion.

3. Stimulates the abdominal organs.

4. Helps to cure impotency.

5. It calms down the sexual urge too.

Contraindications

1. People suffering from severe back pain.

2. Slipped disc.

3. Sciatica and Hernia.

11Sep

Trikonasana (Triangle Pose)

The name comes from the Sanskrit, “tri” meaning “three” and “Kona ,”meaning“angle ” and “Asana”, meaning “Posture”.

Table of Contents

Steps with breathing
Adjustments
Benefits
Contra Indications
Variations

Steps with breathing

1.Stand erect in “taadasana” hands on the waist.

2. Inhale deeply and spread apart the legs sideways 3 to 3 and half feet and turn the right foot to the right in to 90 degree angle and left foot 45 degree..

3.With inhalation raise the right arms over the head and while exhaling bend sideways from the pelvic, bringing the right palm by the inner side of the right foot and gaze forward with relaxed eyes or you can gaze at the right palm.

4.Now, stretch the left arm up towards the ceiling and gaze at the finger tips.

5.Remain in this position from half a minute to a minute.

6.With inhalation press through legs and stand up straight with hand over the head.

7.With exhalation bring the hands on the waist and come back in shithala taadasana.

8.Turn left foot and continue with the left side.

Adjustments

1. Toes pointing towards the sides should make 90 degree angle.

2. While bending sideways bend from the pelvic region.

3. Spread the collar bones and both the arms in one line.

4. Upper torso, hips and legs all should be in the same plane.

Variations

1. Placing the palm on the ankles or shin bone or inside the foot

2. Catch hold of big toes.

3. Parivrtta trikonasana

Benefits

1. Helps to reduce back aches and sciatica.

2. Strengthens, ankles, knees, thighs and arms.

3. Stimulates the abdominal organs.

4. Mobilises the hip joints and neck.

Contraindications

1. This asana is strictly prohibited for the people suffering from chronic ankle, knee and hip injuries.

2. High / low blood pressure.

3. Diarrhoea

4. Migraine.

10Sep

Virabhadrasana dwe (Warrior two)

The name comes from the Sanskrit, “Vira” meaning “warrior” and “bhadra ,” meaning “ferocious ” and “Asana”, meaning “Posture”.

Table of Contents

Steps with breathing
Adjustments
Benefits
Contra Indications
Variations

Steps with breathing

1.Stand erect in “taadasana” hands on the waist.

2.Take a deep inhalation and spread the legs apart sideways 4 to 4 & half feet.

3.Turn the right foot right side and keeping the left heel firmly on the ground and leg stretched out completely, arms in line with the shoulder, palms facing down.

5.Exhale and bend the right knee tilt the right thigh parallel to the floor, right knee perpendicular to the floor, thus forming a right angle between the right thigh and right calf and gaze at the right middle finger.

6.Stay in the pose from 30 seconds to 1 minute with deep breathing. Inhale and come up. Turn the left foot and continue on the left side.

7.After completing on both the sides relax in shithala taadasana.

Adjustments

1. Front knee should not cross the toes and make the 90 degree angle.

2. Thigh should be parallel to the floor.

3. Arms should be in line with the shoulders, away from the ears.

4. Core should be engaged.

5. Front heel should be in line with heel behind or it can be in line with the centre of the behind foot.

6. Weight of the body should be evenly distributed on both the legs.

Variations

1. Bend the legs first and then extend the arms.

2. Extend the arms first and then bend the knees.

3. Only bending of the legs, with hands on the waist. ( in case of pain in hands and shoulders)

Benefits

1. Stretches the chest, lungs and shoulders.

2. Strengthens ankles, knees and thighs.

3. Stimulates the abdominal organs.

4. Develops balance and stability.

Contra Indications

1. This asana is strictly prohibited for the people with injuries in the knees, hips, spine, shoulders and ankles

2. High/ low blood pressure

3. Diarrhoea

09Sep

Parswa konasana (Side angle pose)

The name comes from the Sanskrit,“Parswa” meaning “side” and “Kona,” meaning “Angle” and “Asana”, meaning “Asana”.

Table of Contents

Steps with breathing
Adjustments
Benefits
Contra Indications
Variations

Steps with breathing

Stand erect in “taadasana” hands on the waist.

Inhale feet apart by 3/4 feet or as much comfortable, point the right foot towards right side.

While firming the left heel on the floor exhale and bend your right knee until right thigh is parallel to the floor and make sure knee doesn’t cross the toes.

With inhalation bring the arms parallel to the floor, palms facing downward and gaze at the right middle finger.

While lengthening the entire left side of your body with further exhalation bring the right torso on right thigh and place right hand’s finger tips beside the right foot touching the floor and stretch the left arm over the head and gaze at the left hand’s finger tips.

Remain in this position from half a minute to a minute, breathing deeply and evenly. Inhale and extend the arms parallel to the floor, straighten the knee and exhale back in shithala taadasana.

Adjustments

Front knee should not cross the toes and make the 90 degree angle.

Thigh should be parallel to the floor.

Front heel should be in line with heel behind or it can be in line with the centre of the behind foot.

Weight of the body should be evenly distributed on both the legs.

Variations

Placing the elbow on the bent knee in case the extended hand’s palm is not reaching the ground.

Placing the extended hand’s palm in front of the bended leg’s foot and extend the other hand towards the ceiling.

Benefits

Relieves the stiffness in the back and shoulders.

Strengthens and tones up the ankles, knees and thighs.

Reduces the fat around the waist and relieves the sciatica and arthritis pain. .

It also increases peristaltic activity and aids elimination.

Contraindications

This asana is strictly prohibited for people with injury of knees, hips, spine, shoulders and ankles.

High/ low blood pressure

Diarrhoea

Insomnia

08Sep

MSRT (Mind Sound Resonance Technique)

Mind sound resonance technique (MSRT) is one among the advanced relaxation yoga techniques that use the mantra to come to feel the resonance, that chiefly works through the Manomaya Kosha (2 layers of existence) to induce deeper relaxation for each mind and body.

MSRT helps to overcome the fear of death, will increase vitality and releases you from the bondage or extreme attachments.

MSRT is a sophisticated program designed by Swami Vivekananda Yoga Anusandhana Samsthana (S-VYASA). The University is legendary for its cooperative analysis comes within the U.S.A and the U.K. The University’s work contains a presence in twenty countries worldwide.

The structure of MSRT is predicated on quite thirty-five years of in-depth study within the field of Yoga and Spirituality by S-VYASA. The analysis behind this program mostly follows the direction given by Swami Vivekananda; World Health Organization pronounced that we’d like to mix the most effective of West (modern scientific research) with the most effective of the East (Yoga and nonsecular lore) to bring a grand harmony and peace on earth.

It is a particularly powerful technique and uses sound vibrations (‘Ahata’ spoken and unspoken ‘Anahata’). It’s a method whereby resonance is generated throughout the body by the repetition of each hearable and mental sounds or mantras that revitalizes the interior energy. It harnesses the facility of positive resolve to beneficial and useful changes.

Mind sound resonance technique is one among the mindfulness-based relaxation techniques, during which chanting the very powerful mantras generates resonance. It ends up in deep relaxation of the mind and body. The apply of MSRT enhances relaxation, wellbeing, will power, etc. it’s identified to scale back the state of anxiety, pain, tenderness, and incapacity during a patient with chronic low back pain In another study MSRT reduced state anxiety and improved psychological feature performance now once they apply during a patient tormented by generalized disturbance.

MSRT will be practiced within the supine or sitting posture for well being, concentration, willpower, and relaxation. One unpublished study found that there was a major increase in gamma brain wave coherence (indicative of deep relaxation) than controls and a major reduction in STAI scores in healthy volunteers in thirty-two subjects as compared with controls. MSRT intervention additionally leads to a much better reduction in pain, tenderness, incapacity, and reduced anxiety in patients tormented by chronic neck pain.

Benefits of MSRT:

Deep rest is gained in half-hour
Reduced range of hours required for sleep
Sound vibrations provide a sense of positivism to your life.
Removes Stubborn Belief, Wrong Notions, Phobias, and Suppressed Emotions
Improves effective time Management
Brings in self-realization and a sense of oneness.
Improve Work potency
Improves decision making
Fills one with peace, calmness, tranquility, and serenity
Takes you nearer to Pure Consciousness.
MSRT meditation is claimed to cure several diseases from physical to psychological.

This description is simply an introduction to the technique cyclic meditation, not the detailed technique. One ought to practice C.M. under a professional teacher.

08Sep

Yoga Nidra

Swami Satyananda Saraswati developed a scientific approach to yoga, categorizing physical position practices along side their corresponding advantages and contra-indications. He created the pawanmuktasana series of asanas as a preparatory for all major postures. He categorized the complete range of pranayama or respiration techniques in to three parts – Equalizing, Vitalizing, and Balancing – scientifically description the strategy and technique of every pranayama in progressive stages. He revived the classical raja yoga technique of pratyahara anantarmouna to affect the activities of the facets of the mind. Different well-liked meditation techniques that he tutored embody the mantra repetition observe of ajapajapa and also the concentration practice of Trataka. He additionally developed Yoga Nidra, which is from the traditional Tantric system of Nyasa as a scientific methodology for inducement of complete physical, mental and emotional relaxation.

The technique ofBihar school includes eight stages:

Preparation/Internalization
Relaxation
Sankalpa/Resolution
Rotation of consciousness
Breath awareness
Manifestation of opposites/ Rapid Visualization
Repeating Sankalpa/Resolution
Externalization.

Yoga Nidra It is a state of mind between wakefulness and sleep, which we enable practitioners to go on to the deep sleep without losing their consciousness.

In Yoga Nidra most effective means of practice is found in Sankalpa, which means resolution or positive affirmation. As our subconscious mind is obedient disciple it receives what we guided and in Yoga Nidra, we get to access all states of mind and Sankalpa is one, which uses our subconscious mind.

The technique is often used for psychic, physiological rest and rejuvenation. Yoga Nidra is among the deepest states of relaxation whereas it still maintaining full consciousness. The regular observation of yoga relaxation has been found to scale back tension and anxiety. The involuntary symptoms of high anxiety-like headache, giddiness, chest pain, palpitations, and sweating, and abdominal pain respond well.

When individuals head to sleep, they are doing not unburden all, they carry their frustration, miseries, sorrows, conflicts, turmoil’s with them, that leaves tension in body and mind. Mental tensions are the results of excessive mental activity; a mind is sort of a whirlpool, which can bind us in. At that moment our Buddhi (intellectual mind) is working, however, once you relax your intellect and permit the subconscious and unconscious levels of the mind to open, we have a tendency to stop troubleshooting. It’s for this reason that we have a tendency to set the Sankalpa (resolution).

Yoga Nidra is often practiced at your own place by listening recorded verbal directions or is often practiced underneath associate knowledgeable.

Every step has its unique and defined set of instructions to follow and more importantly through using these basic rules anyone can create their unique Yoga Nidra session.

When it comes to preparations it consists of muscle relaxation, awareness of sound, space and touch and affirmations, etc.

In Sankalpa, a positive intention which is brief, clear, and concise and should make it with faith and conviction. When it comes to rotation of awareness it should be systematic and momentum and in awareness or breath, can count the breaths or awareness of mantra and emotions along with breath can also be done. While finishing it with externalization, which is basically, means to bring an aspirant back to the original conscious waking state.

Yoga Nidra should be practiced after asana or pranayama or after some physical stretch. It can be practiced for 3/4 times a week to get best results. Starting with simple technique that is to start from 4 stages and followed by complex would be recommended for the aspirants.

In Yoga Nidra can be practiced at home, choose a room which is quite, comfortable temperature and free from insects. Privacy is essential and sudden interruption should be avoided. And it should be practiced in semi dark not in tots dark and total bright. During Yoga Nidra most important thing is not to concentrate fully and not fall in to slumber.

This description is simply an introduction to the technique cyclic meditation not the detailedtechnique. One ought to practice C.M. under professional teacher.

08Sep

Cyclic Meditation

Another methodology of Meditation developed in Vivekananda Kendra is Cyclic Meditation (C.M). A cyclic of alternating stimulation and relaxation is tool used make aspirants to reach the state of deep silence. A verse found within the ‘Gauda Pada Karika’ (commentary) of Mandukya Upanishad is the inspiration of this technique.

Laye sambodhayet cittam viksiptam samayet punah
Sakasayam vijaniyat samapraptam Na calayet. (Man. Karika-II.44)

(Meaning: Stimulate and awaken the sleeping mind, cool down the distractions, acknowledge the innate stagnation and keep in steadiness while not heavy it.)

In day-to-day life, we tend to relax deeply, though unconsciously, by stretching and restful through yawning. In Cyclic Meditation we tend to stretch consciously and consistently in a systematic order and then relax in standing asana like Pada Hastasana, Ardha Chakrasana, and Ardhakati Chakrasana and additionally relaxing using sitting asanas like Shashankasana and Ushtrasana. This provides stimulation at the muscular level. The method begins with Tadasana that helps to center our body. All the asanas performed with a slow speed maintaining internal awareness (observing, as a Sakshi, numerous changes within the system with eyes closed). Before beginning Cyclic Meditation, one should relax through a method known as I.R.T (Instant Relaxation Technique).

Instant Relaxation Technique: Lie down in supine position (in the position of Savasana). Tighten all the muscles from toes to head, half by half, and after tightening the entire body, relax the complete body instantaneously. This could also be practiced sitting on a chair to induce fast relaxation. It hardly takes few minutes of your time with instant relaxation to your body.

After active standing postures slowly, with awareness, one should perform which is called technique Q.R.T. (Quick Relaxation Technique). It takes 5-8 minutes.

Q.R.T.: Coming back to Savasana. Observe the movement of abdominal muscles. Try to be aware of the movements of the abdominal wall going up and down, slowly and gently. With an inhalation, the wall rises up. Feel energized with every inhalation. With an exhalation, the wall collapses. Feel relaxed with every exhalation. Merge in deep silence by chanting gracefully one ‘A’ Kara (AAA sound).

After gently developing in sitting position from Q.R.T., perform slowly with awareness Shashankasana and Ushtrasana (Ardha Ushtrasana, if Ushtrasana not possible). Change posture back again in toSavasanafor the technique called as DRT (also known as Deep Relaxation Technique). Here bringing awareness to each and everybody part-by-part starting from the toes to the head, which will take 10-15 minutes. After that, slowly sit down in deep silence for some time to witness the changes in the body and mind.

Apart from muscular stimulation in C.M., we tend to use sound (chanting of Akara, Ukara, Makara, and Omkara) and visual (attuning to the immense ocean) stimulations furthermore to travel deeper in silence.

This description is simply an introduction to the technique cyclic meditation, not the detailed technique. One ought to practice C.M. under a professional teacher.

08Sep

Basti (Cleansing of the Lower abdominal region)

Basti basically a cleansing technique used to purify intestines.

Two variations Jala Basti and Sthala Basti

Jala Basti Technique (Yogic enema with water):

Remain in the naval deep water, insert index or middle finger in the anus by the process of chakri, and fill up the abdomen with water sucked through the water until once capacity. Wait for sometime and expel it out through anus.

It is to be noted that practice of Chakri (one of the kriya as per Hata Ratnavali) before commencing Basti.

Sthala Basti Technique (Yogic enema with without water):

Being in vipareetha karni mudra, bending the knee until chest and suck the air through anus and hold as long as possible and expel out. This can also be practiced adopting paschimottanasana (seated farward bend) but one must have prior knowledge of uddiyana bandha.

Benefits:

Stimulates gastric fire
Removes
Improves digestive disorders like constipation, indigestion
Enlargement of glands and spleen.
Increases appetite
Brings about a deep sense of well being removes disorders caused by vata pitta kapha.

Note: To perform this kriya one must know how to practice Bandha (uddiyana) and Nauli kriya.

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