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Pashchimottanasana(full) (Yoga Exercise)

The front side of the body is called east side, while the back side is called the west side. In this Asana complete back side, i.e., the west side, right from the heels to the forehead, gets stretched and therefore, it is called ‘Pashchimottanasana’.

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!st. Position: Sitting Position.
How to do the exercise: Only inhale.
Exhale, and hold the big toes of both the feet with both the hands.
In exhaled state bend downward and rest the forehead on the knees. Continue smooth breathing. (as shown in the pictures)

Position: After bending down, keep the heels, calves, thighs completely touching to the floor, keeping the spine straight, rest the forehead on the knees and continue smooth breathing. Try to rest the elbows on the floor.
Since here the abdomen gets completely folded, it becomes necessary to bend only after complete exhalation.
One should bend downward as much as one’s body permits and then try to stabilize at that point, keeping the breathing smooth. Do not try to raise the knees in order to get the forehead on to the knees.
After taking the position, relax the whole body and automatically the head, shoulder, chest will come down owing to their weight and relaxation.

Releasing: Exhale, and inhaling, start raising the head.
Restore the hands to their place and take up the sitting position.

Duration: One finds it difficult to take up this Asana initially. But with practice and patience it can be maintained for thirty seconds. Later one certainly succeeds in having the final position and the duration is also increased to three minutes.
Benefits: This exercise, if done properly and regularly , will give various benefefits. As the whole of the west side gets stretched, they get purified and their functioning is greatly improved. At the same time, the muscles of the front side get contracted and there is pressure on the lungs, intestines and other internal juice producing glands. As a result of this their functioning is also improved.
It is very useful in setting right the troubles concerning the lumber part of the spinal cord and the digestive system.
Further, there is very sensitive part in our body known as Kundalini lying in dormant stage. This Asana is supposed to activate it.

Precaution : It has been said that this Asana is useful for the troubles of the spine. Yet ,people suffering from such troubles should practice this Asana only after consulting some Yoga experts.

Reference Book:– Yoga Pravesh

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Yoga

Ardha Paschimottanasana (Yoga Exercise)

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Ardha (means half)Pashchimottanasana is not an independent Asana Exercise). But since Paschimottanasana (full) is difficult to practice, Pashchimottanasana (ardha) is designed to enable the body to take the full position later.
Pre position or First Position: Sitting Position.

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How to do the exercise:

Fold the left leg in the knee and place the heel of the left foot near the thigh of the right leg.(as shown in the picture)
Only inhale.

Exhaling, hold the big toe of the right foot with the left hand and encircle the right hand round the waist.(as per picture)

Exhale completely, and bend downwards and touch the forehead to the knee. Don’t allow the knee to raise. Continue smooth breathing.(as in the picture)

Asana Position : The process of downward bending is the same as in Pashchimottasana (full). In this Asana one leg is folded and the calf and the thigh are kept to the floor.
Releasing Exhale, and inhaling, start raising the head.

Restore both the hands to their place.
Straighten the left leg and take the sitting position.


Note: Practice this Asana by folding the right leg making the relevant changes.

Duration Initially, even if it is maintained for thirty seconds, one experiences the benefits. Of course, after practice, it should be increased to four to five minutes.


Benefits : Basically this Asana(Exercise) prepares the body for Pashchimottanasana (full).which will have several benefits is explained in full Paschimottanasana.
Precaution : While bending downward, there is the possibility of the knees and thighs being raised, and this should be avoided.

Reference Book:- Yoga Pravesh

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Sharangat Mudra (Yoga Exercise)

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How to do the Exercise:

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SITTING POSITION:  VAJRASANA

Exhale, and inhaling raise the hands upward from the sides and join the palms.
Exhaling, bend in the waist and touch the forehead on the floor keeping the hands straight. After taking the final position, continue smooth breathing.(as shown in the picture)

Position Like Yogamudra here too the abdomen gets folded. Further, attempt should be made to have this fold as compl

ete as possible. The frontward stretched arms greatly help in getting this fold. However, the hands should be kept as much outstretched as possible.
Keep the knees resting on the floor and the spinal column straight.
Place the forehead on the floor at farthest distance from the crossed legs. While outstretching the hands, keep the arms touching the ears. Keep the breathing normal.

Releasing : Exhale, and inhaling start raising the arms, neck and the trunk and straighten it in the waist. Keep the hands outstretched above the head.
Exhaling, bring both the hands down from the sides and take up Dhyana Mudra.

Duration: This Asana(exercise) should be maintained at least for one and half minute to have the desired benefits. After practice this duration can be increased to three minutes.
Benefits: This Asana prepares the Sadhaka mentally for the desired submission to the Almighty God.
Precaution: YOGA  EXERCISE SHOULD BE DONE UNDER THE GUIDELINE OF SOME EXPERT

Reference Book:- Yoga Pravesh

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Yoga

Ardha Matsyendra Asana (Yoge Exercise)

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It was Matsyendra rishi (saint)who designed and practiced this Asana (Yoga Exercise), and hence its name Masyendrasana. This Asana(Exercise) in its original form is difficult to practice, therefore, it was simplified which is called ‘Ardha Matsyendrasana’. After sufficient practice of this Asana, it becomes possible to practice Matsyendrasana.

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Pre position Sitting Position.
How to do the Exercise:

1. Bend the left leg in the knee and place it on the other side of the right knee.
2. Bend the right leg in the knee and fold it fully.
3. Cross the right hand over the left leg and hold its big toe.
4. Turn the shoulders and the neck to the left as much as possible. Encircle the waist by the left hand keeping the palm inside out. Turn the neck also to the left and continue smooth breathing.

Position:

1. While taking the right hand over the knee of the left leg, keep the right arm touching the standing knee of the left leg and keep the downward part of the right hand parallel and very close to the knee.
2. The folded left leg is pressed by the right arm in order to twist the trunk to the left. At this point do not try to sit on the fold of the right leg.
3. Keep the folded right leg free.
4. While twisting the trunk to the left, outstrech the chest. Straighten the spinal column and the neck, and then turn to the left as much as possible.
5. This twisting process is further enhanced by encircled left hand round the waist.
6. This turning process is facilitated, if it is done with exhailing. Once the final position is attained, the smooth breathing should continue.

Releasing:

1. Turn the neck and the sight to the front.
2. Restore the hands to their place.
3. Straighten the right leg.
4. Bring the left leg to its place and take the sitting position.

Note: Do this Asana (Exercise) by taking up the right leg with necessary relevant changes in taking and releasing the Asana.(Exercise)

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Duration: In whatever form this Asana is taken up, it should be maintained for two minutes on each side. Then, try to have the ideal position and stabilize it for two minutes. After a good deal of practice, it can be kept for five minutes on each side.

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Benefits: This is the advanced stage of Vakrasana. Naturally, all the advantages of that Asana(exercise) are experienced more prominently in this Asana(exercise). It has favourable effects on constipation and loss of appetite and digestive system as a whole.

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Precaution : Maintaining the Asana with bearable strain, it should be released as stated above. Persons having spinal column complaints, should do this Asana(exercise) after consulting some Yoga Experts.

Reference Book:- Yoga Pravesh

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Yoga

Vakrasana-1 (Yoga Exercise)

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This is the advanced stage of Vakrasana-1. Here the spine is twisted with the support of the knee alongwith the shoulder, and hence it involves more strain.
Pre position Sitting Position.

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How to practice the Asana(Exercise)
1. Bend the left leg in the knee and place it near the thigh of left leg.
2. Place the right hand beyond the folded knee of the left leg and in front of the left hand. Keep the palms of both the hands in opposite direction. There should be a distance of one foot between the two hands.
3. Press the standing left knee with the right hand and shoulders, and twist the neck to the left. Turn the sight also in the same direction and continue normal breathing.

Position:
1. In this Asana (Exercise)the spine is to be kept straight.
2. The lower end of the spine and both the hips be placed well on the floor and stabilize them.
3. Then with the support of the neck and shoulders twist the upper vertebrae to the left. Alongwith the neck, the sight should also be turned to the left side and stabilize it in that direction.
4. In Vakrasana (Type 1) the spine is twisted only with the help of the shoulders. Here the shoulders, the knee and the hand are placed in such a way that there is more pressure on the spine.

Releasing :
1. Turn the neck and the sight to the front.
2. Restore the right hand to its place and set right the palm of the left hand.
3. Straighten the left leg and take the sitting position.

Note: Perform this Asana by taking up the right leg making relevant changes.
Duration It should be maintained for two minutes on each side to have the expected benefits. With practice, it can be maintained up to six minutes.

Benefits: The elasticity of the spine increases as it gets twisted in its erect position. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. It also has very good effect on the spinal cord and its functioning is improved.
Precaution : One should avoid the temptation of attaining the ideal position if strain is unbearable.

Reference Book:– Yoga Pravesh

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