Hatha Asana

Hi, Friends we will discus about Hatha Asana,
We are aware of a well-known adage 'A healthy mind resides in a healthy body' and hatha yoga advocates this. This yoga is generally proven for physical fitness but it also involves breathing exercises, which reduce mental stress. The asanas of hatha yoga are grouped to promote perfect health and the breathing exercises help calm the nerves and ease mental pressure.

 

However, the scientific evidence for Hatha yoga has not been obtained though the research in this direction has shown some beneficial effects in people who suffer from diabetes and heart problems can practice this form of yoga.

 

Benefits of Hatha Yoga
Hatha yoga seems to increase the strength and physical balance synonymous to cardio vascular walking. This therapy seems to have been used in the treatment of epilepsy but scientifically has weak evidence. A slight change in breathing pattern may bring a vast difference in health and endurance. This yoga teaches how by meditation power of the mind can be controlled and calmed which in turn gives a positive effect on the control of depression and panic attacks.

• A special breathing exercise may improve lung capacity.
• people feel relaxed and calm besides it also icreases flexibility of the body.
• The itake of inoranic food disrupts the balance of the immune system.
• Modern medicines help in correcting the disruptions but to restore the quality health and endurance Hatha yoga proves on the basis. It seems that hatha yoga is the only scientific study within our body.

Read more...

Padahastasana (Hand to foot posture)

Procedure:
As you stretch backwards, come back slowly to the straight pose where your whole body is in complete alignment with the head, neck and leg. Bend down slow and steadily, keeping your knees straight. As your body bends forwards, the arms should be brought straight down to the ground. bring both the palms to touch the ground. In the initial stages, do not stretch too much, to touch the ground. You can hold the toes of the feet to begin and later as the body stretches try touching the whole palm to the ground without bending you knees. Later on try to touch the forehead or the tip of your nose to your knees.

Note: 

• Relax the head & the neck in the bending pose.
• Keep the knees straight and the feet relaxed.
• Try to maintain balance of your weight, evenly on both the feet.
• Keep the mind focused and stable.

Spiritual Significance: 
One offers the true prayers to the supreme power by touching the ground, which is symbolic of the creator of the earth, matter and the incarnated self.

Breathing:
Breathe out (exhale) slowly as  you bend downwards in padahastasana.
Stay in this pose as you hold the breath.

JAPA MANTRA:
Om Suryaya Namaha-    Arthart(meaning) --Salutations to Surya, the dispeller of darkness.
BEEJ MANTRA:
Aum Hrum
Chakra Concentration- Swadhistan chakra/Pelvic chakra

Benefits:

1. All the abdominal organs especially the liver, kidneys, pancreas, adrenals, uterus and the ovaries are massaged.
2. Disorders of the stomach are corrected with padahastasana and the power of digestion increases.
3. A proper flow of blood to the spine ensures good blood supply to the brain & the spinal nerves as they get stretched properly.
4. The whole body is well balanced, becomes more beautiful and well toned.
5. The hamstring muscles at the back of the thigh and calf muscles are stretched and toned.
6. The Prana is channelled to the lower regions of the body which is propelled by exhalation.

Read more...

Ek Pada Prasarasana:

Ashwa Sanchalasana / Equestrian Posture:
'Ashwa' means 'horse' and 'Sanchalasana' means 'movement'.
Meaning one person with horse power personalities.

Procedure: Keeping the palms still resting on the ground, slowly bring the right leg backwards till it is totally stretched and the fingers of the right foot and the right knee touches the ground completely while the left foot still lies close to the palm touching the ground. The left leg should bend in such as way that the abdomen presses hard into the left leg. Raise your head as high as possible and look upwards. Alternatively you can keep your gaze fixed straight ahead push your waist downwards and stay in this pose as long as you can hold it comfortably.


Breathing: Inhale while placing the right leg back and hold the breath when the left leg presses on the abdomen.

JAPA MANTRA: Om Bhanavay Namaha-  Arthart (meaning) Salutaions to Bhaanu, the shining principle.
Beej Mantra: Aum Hraim.
Charka Concentration: Ajna chakra (Brow chakra)


Benefits:

• Ashwa Sanchalasana stretches the small intestine.
• This pose helps to correct constipation.
• The diseases of the liver are also corrected.
• The seminal vescles is also stretched hence the thinness of the semen is corrected.
• The throat is also exercised thereby correcting the diseases related to it.
• Ashwa Sanchalasana opens up the hips and chest.
• It also stretches the groin and legs and lengthens the spine.
• It removes the tiredness of the body.
• It improves the stability of the mind and calms the senses.

Read more...

Urdhva Hastasana (raised hand posture)

Procedure:
While standing straight, raise your arms from the folded pose upwards to stretch the arms above the body with the palm facing upwards. Stretch the whole body backwards while gazing at the sky or above with open eyes. Try to arch your back backwards as much as you can. Feel the stretch in the muscles of the back.
Once can also keep the palms closed like namaskara pose.

Note:

This is one of the basic, simple yet a very important pose but neglected by many.

Intersting Point:

This asana is regularly performed by most of the feet as it gets the firmer grip of the ground.

Breath slowly and deeply. As you exhale, pay attention to the legs, you'll feel a slight lift at the spine.

Feel the calmness and stillness while exiting the pose.

Breathing:

Inhale and expand your chest as much as you can while performing this pose.

Japa mantra:

Om Ravaye Namaha,      Meaning: Salutaions to Ravi, the bestower of radiance.

Beej Mantra: Aum Hrim.

Chakra Concentration: Vishudha chakra (Throat chakra)

Benefits :

1. Urdhvahastasana is the best asana for stretching and strenghtening the spine.
2. As you stretch your whole body backward, neck muscles are toned and get proper exercise.
3. Since the posture stretches the chest and the abdomen, the Prana (energy) is lifted upwards to the upper parts of the body and propelled by inhalation.
4. The oesophagus is also exercised as the neck gets stretched.

Caution: Individuals with vertebral problems should be careful while performing this step.

Read more...

Good Food & Yoga:

Yoga is about maintaining a balanced state of mind. A balanced mind needs a diet, which is nutritious and healthy. Food thus plays a very crucial role for attaining mind control and control of emotions. Food prepared under right conditions and with utmost care and hygiene will send the best vibrations for a healthy body with a sound mind.

Food pattern varies form person to person and mostly depends on the individual body constitution. But there are certain food facts, which are common to all and can be easily adopted for a good health.

As the body grows, the requirement increases accordingly, but as the age advances, the appetite reduces due to the natural ceasation of the growth process. Simple yoga exercises along with pranayama helps to keep the appetite under check. Pranayama also aids in increasing appetite, thereby you can consume sufficient and norished food for a healthy and pliable body.

Broad outline to select the most ideal food:

• The diet should be sufficient enough to meet the requirements of the body.
• It should be nutritious, healthy, wholesome and energising.
• Energy spend should be regained again with a proper controlled diet.
• Stick to well balanced diet, which includes proper proportions of proteins, carbohydrates, vitamins, fats and minerals etc.
• A diet should have enough amount of roughage, which is the natural fibre content easy to digest and good for the alimentary tract.
• Consume a portion of fruit daily.
• always go for seasonal fruits and preferably which ripen on the tree.
• Freshly prepared fruit juices are also an healthy option.
• Natural food should be preferred over the processed food.
• Food should be cooked properly before consumed

Do Not::

1. Do not over cook the food.
2. Do not keep a gap of more than 4-5 hours between preparing food and consuming it.
3. Do not indulge in too much of oily and spicy items.
4. Avoid too much of chocolates and sweets.
5. Hot beverages like tea, coffee and other items that contain caffeine should be consumed sparingly.
6. Refrigerated food should be restricted. Do not eat cold food that is removed from the fridge directly. Instead bring it to room temperature and heat it before consuming.
7. Avoid food which does not suit your system or is hard to digest.
8. Reduce on carbohydrated drinks.
9. Keep the use of salt, sugar, fat,chilly and synthetic items very minimal.
10. Unbalanced food items should not be included in the menu.

Read more...

Benefits of Surya Namaskar::

1. Surya Namaskar is the best warm up for intensive sadhana practise.
2. Surya Namaskar massages all the organs in the body and allows good blood circulation to al the parts of the body.
3. It regulates blood circulation.
4. Surya Namaskar detoxifies the body by getting rid of the expiratory gases-Carbon dioxide and other toxic gases.
5. It eliminates all forms of toxins from the entire body.
6. It eliminates unpleasant smell from the body.
7. It thoroughly ventilates and oxygenates the lungs.
8. It oxygenates and purifies the blood by opening up the breathing passages.
9. It broadens the chest and beautifies the arms.
10. It stretches each and every muscle group in the body.
11. This is the best form of exercise to improve the muscle strength, tone and body co-ordination.
12. Surya Namaskar helps to reduce body fat too.
13. it assists in good digestion and prevents gastric troubles and constipation.
14. It strengthens the abdominal muscles perfectly.
15. The stiff body becomes more flexible, pliable and stress resistance.
16. Surya Namaskar makes the spine supple.
17. Mental benefits with Surya Namaskar are many, but the stress, anxiety, depression are reduced drastically.
18. Surya Namaskar revitalises the mind and the body and helps to get rid of various diseases.
19. It tones the nervous system and improves memory. It reduces anxiety and calms the disturbed mind.
20. It normalises the activity of the endocrine glands, especially the thyroid gland.
21. It reduces abnormal prominence of the Adam's apple.
22. It lends grace and eases the body movements.
23. It revives and maintains the level of youthfulness.
24. It controls mood changes and prevents depression.
25. It controls the mood controlling endocrinal hormones, so best for teenagers.
26. It refreshes the skin and prevents the skin disorders.
27. It reduces the stiffness of the joints and thus recommended for the middle age group people.
28. It produces health, strength, efficiency and longevity.
29. It brings back the youthful charm in the elderly practitioners.
30. Those who perform Surya Namaskar daily will have a sound and peaceful sleep at night.

Read more...

Surya Namaskar for Women:

Women in Vedic times:-

"Teach a man and you have taught one but teach a woman and you have taught a society". so goes a famous saying and it has been held true since ancient times. Right from the vedic period and even before that, women have been respected and given an equally important position in the society. Women in those times too enjoyed a respectable place amongst rest of the members.

According to the Vedas, the woman is a karma yogi and she does her duties for duty's sake. The advancement of her family and the society surrounding her depends upon the cultures and moral values she possess. The early life of a child depends on the care of a mother. she brings them up as intelligent and pious ones. For her husband she was the queen of his hose. She had a greater and deeper understanding and an ability to convert a house of bricks and wood into a lovingly nurtured home of righteous and moral values. She was thus considered to be the Shakti-'The Divine Female Power'.

Many mantras in Vedas mention about the integrity of women who were a strong support for the entire family. her spiritual learning and cultural knowledge not only kept the whole family close together but also helped in maintaining the equilibrium amongst the younger and elderly members equally well. She had thus attained a reputable status amongst the family members, the society and in spiritual field.

She was not confined to the household activities only. Infact at times when she had to deliver her skills, she managed both the household and the outdoor activities with equal grace and vigour. She helped her husband whenever situations arised and proved to be equally good like men in all fields. She was good in all artistic fields including dance and singing. her warrior skills, profound knowledge of archery and tactics helped her to fight in battlefields.

she could be anyone from a caring and loving mother to the most supreme power that has the potential to destroy anything that would come in her way.

Women thus played an important part in the society since the ancient times and have been even worshiped in the form of Divine mother. Names of the sacred rivers are female & even the Gods are said to be incomplete without the feminine power, like Shiv-parvati.

The great Sanskrit poet- Kalidas, mentions woman as a 'Life pearl'. Women were thus regarded with high respect and their quest for creativity seems to be never ending which is visible as we get to see live examples even till date, with many women facing challenges and finely balancing the high end responsibilities at house and at work.

Read more...

Namaskar Asana-Pose-1

Namaskar Asana(salutation posture):-
Both the thumbs touches the chest.
Palms at the level of chest.
Palms in close approximation to each other.
All fingers close to each other and straight.
Look straight ahead.
Head, neck and body in straight line.
Legs should be flat on the ground.

First pose in surya namaskar,

Procedure:- This begins with saluting the Surya devata by folding both the hands in such a way that both the thumbs touch the chest. The palms should be at the level of your heart and closely approximated to each other. All the fingers are close to each other and straight. Look straight ahead. The head, neck and the body should remain in a straight line. The legs should be flat on the ground with a comfortable distance of approximately the width of a hand. some might be comfortable with the feet closely approximated.

Breathing:- close your mouth and inhale as you pull your stomach inside, Later exhale slowly.
JAPA MANTRA_ Om Mitraya Namaha
Arthart (Meaning)
Salutaions to Mitra, the bestower of universal friendship.
BEEJ MANTRA_ Aum Hram
Chakra Concentration
Anhata chakra (Heart Chakra)


Benefits:-

• Namaskarasana is good for the diseases of the throat.
• The voice is enhanced.
• Both the body and mind are relaxed and retain the equilibrium.
• This pose induces a state of introversion, relaxation and calmness in total.

Read more...

While YOU Practice YOGA Remeber::

1.One full round of Surya Namaskar is made of two sets of twelve poses.
for example: You can begin with left leg and continue the second round with the right leg
to complete the full round of Surya Namaskar.

2. The poses tends to raise the body temperature (heat producing poses), even if you are not sweating.
It's thus advised to practice these poses in the early morning.

3. Begin the practice on an empty stomach.

4. The correct breathing enhances and promotes good health and spiritual growth.

5. To avoid injury, get familiar with one pose.
It helps to align and gain comfort before co-ordinating into a sequence.

6. After the completion of Surya namaskar, take a gap of few minutes and then take complete rest by lying down in Shavasana pose.

This allows the heart rate and respiration to come to normal level.

Guidelines to Perform Surya Namaskar::

1.The best time to perform Surya Namaskar is in the Early mornings.
2.Never perform the asanas when the mind is disturbed or unstable.
3.Always do the asanas at a steady pace, slowly and feel the muscles stretch as you move your body.
4.Never rush from one step to the another. Wait for some time after finishing one pose, then go on to the next pose.
5.Remember comfort is always a priority, do not force your body at any time;do it at your own pace and rhythm.
6.Maintain a gap of minimum 3 hours while performing Surya namaskar in case you have had a meal.
This is the time required for complete digestion.
7.Make sure you keep a time period of 3 hours after you perform Surya Namaskar and before you go to bed.
This helps to relax your senses and calms the mind for a peaceful sleep too.
8.The most important thing to note while performing Surya Namaskar is that it needs a to be done under
the gudance of a trained professional or Guru.
9.Even the beginners have to restrict to simple yoga poses prior to Surya Namaskar practice,
as the body needs a certain level of poise, flexibility and strength before performing Surya Namaskar.

Note:::

1.The body tends to feel rigid in the beginning as you try to bend the body forwards, sidewards and backwards.
2.Later on , as the muscles stretch they become flexible and the body can bend easily.
3.While starting for a few rounds, you won't be able to touch the ground with your palms completely flat.
Do not worry. It's always good to continue the practice.
4.Do not control your breathing, it should be normal and at a regular pace.
5.Always perform Surya namaskar in an open and airy place.
6. Do not forget to use your own carpet while performing surya namaskar for hygienic reasons.
7.perform the asanas as in rhythmic motion.

Important Tips::

1.surya namaskar should be performed daily in the early morning, as it is more beneficial.
2.perform all you routine morning chores before you start with surya Namaskar.
3.Always perform the asanas on empty stomach for maximum results.
4.Make sure you receive the early morning rays of the Sun.
5.its not necessary to have the look at the sun rays directly when you perform Surya Namaskar.
6.Stand upright and balance the weight of the body equally on both the feet.
7.maintain a gap of 6 inch to 12inches between the two feet.
8.keep your hands folded and bend at the elbows when you salute the surya bevata.
9.always begin with the beej mantra and maintain the steady and easy flow breathing pattern with each pose of Surya Namaskar.

Read more...

MANTRAS and DAKSHASANA:

Surya Namaskar is the most effective bodily exercise with spiritual and psychological benefits. Every pose is associated with a special mantra and this mantra has to be chanted as the specific pose in the sequence is attained. Each of the mantras is a devotional salutation to the Surya devata. These recitations of mantras create a level of powerful energy which is concealed amongst the sacred verses. It produces a tremendous impact in a subtle manner, when uttered in a particular sequence. It has been noted that most of the people skip reciting the mantras. But one has to understand the energy and the vibrations that these mantras sets in, the sound and the meaning it holds. They include the beej mantras and the japa mantras.

Focus on the specific chakra while peforming every posture. These chakras help to activate the energy and improves the concentration of mind. The chakras act on the spiritual as well as mental and physical level and synchronises their actions well. Surya Namaskar is thus more than a physical exercise- bodily posture integrated with regulated breathing, chanting of the sacred mantras along with concentration on the chakras.

DAKSHASANA:-

This pose is included by some practitioners as first pose though we will name it as the begining of Surya Namaskar.

Procedure: This pose resembles the pose of attention-'Daksha' pose hence the name Dakshasana.
While beginning Surya Namaskar, keep your mind still, relax the body and meditate on the Sun. Begin the asana by gazing at the first rays of Sun. Feel your senses relaxed and focus on the body. Regard yourself in harmony with everything surrounding you, feel the blissful union with the energy that pampers and guides you all the while. Concentrate on the breathing, inhaling slowly and steadily with no overexertion. Inflate the chest while you breath in. Stand erect stretching the neck, hands, legs and all the other parts of your body. Maintain a comfortable distance between your feet as you place the hands in alignment with the body and the palms besides your thighs. Focus your vision on the tip of your nose of look straight.

Breathing:

1. Inhale slowly and deeply and inflate your chest completely.

Benefits:

1. The legs and the spine become strong.
2. The Focused vision helps to control the mind.
3. Disorders of the skin and waist are corrected.
4. The face acquires an entirely different glow.

Advantages for Students:

1. Improves the concentration and improves the personality.
2. meditating with concentrated mind enhances confidence.
   

Read more...

The Twelve Different Body Postures performed in One round of Surya Namaskar:

ASANAS:
The twelve Different body asanas of Surya Namaskar, signifies the twelve signs of the zodiac. It indicates the passage of Sun that travels for twelve months to complete a year. Out of the twelve poses, six poses proceed in one direction and the other six, matk the return to the original state. This is virtually equivalent to the Sun traversing, six signs of the zodiac thus completing one full cycle of Uttaraayana(the north shift of the Sun) and the Dakshinaayaana(the south shift of the Sun). These asanas activates the neuroglandular and the neuromuscular system thereby ensuring a balanced supply of pure oxygentated blood to all the systems of the body. As most of the times, the muscles stay inactive, Surya Namaskar asanas, also helps to actively exercise most group of muscles that allows the body to stay healthy.

BREATHING:
Regulating the breathing pattern is immensely stressed in yogic practises. This helps the yogi to gain control over the life force within the body as well as the outside. The various poses in surya Namaskar when correctly practised appear rhythmical, once naturally leading to the other. Three pattern including inhalation, exhalation or retention have been narrated while performing any particular pose. For the beginners, it would consume little extra time to be able to synchronise the breathing pattern along with the asanas. As the practice continues regularly, the movements flow in an integrated and most natural way, in harmony with each other.

Read more...