Posture: Vira means brave. The way a brave man takes position while attacking his enemy, the similar position is formed in this asana, hence it is called as Virasana.
Pre position Standing Position.
How to do the exercise:
Pre Position: Standing Position (as in the picture above) Position -1. : Take the left foot forward and place the left foot on the floor at the maximum distance from the initial position. Position 2: Bring both the hands together, join the palms and place them on the knees of the left leg. Bend the left leg in the knee in such a way that the thigh and the calf come in 90 degrees. Keep the right leg straight.
Position 3: Raise the joined hands up and take them back above the head and then without bending the hands in the elbows, bend the head backward and keep the sight backward down.
Asana Position : The front leg should be bent in 90 degrees angle and the back leg should be straight. Keep the toes frontward. The back leg, the back, the neck and both the hands form a very good arch in this position and this forming of arch is desirable, too. The body should be weighed backward and keeping the arms near the ears, the neck should also be bent downwards.
1. Start bringing the body forward and place the hands on the knee. Keep sight to thefront.
2. Straighten the knee and restore the hands to their original place. 3. Restore the left leg to its place and take up standing position.
Duration : It should be maintained for at least one minute, to have the desired strain and benefits; with practice, duration can be increased to three minutes. Benefits : In this asana(Yoga Exercise) the joints of the legs, the waist, the spinal column and the neck get curved in opposite direction. As a result of this, the blood circulation to these joints is regulated. The spinal column becomes elastic and its functioning improves. There is pressure on the digestive organs and the belly gets stretched, which promotes their functioning. Precaution : The process of the backward bending should be slow and controlled, else it becomes difficult to maintain the balance. The loss of balance may prove injurious to certain parts of the body. Slow and controlled movements help in having halt at the needed point and avoiding the unwanted strain.
Note: This Exercise is to be repeated for the right leg also.
Lotus warm-ups Sit with spine erect and soles of the feet together, heels close to the body. For the Ankle-knee pose, press your knees forward with a straight back. For the Butterfly, right, clasp your feet and move your knees up and down.
Those who are biginers, it seems to be little diffucult at first, but gradually it becomes easy.
1.To assume the Lotus position, start by sitting with your legs out in a “V” shape in front of you, with spine erect. Bend one knee and bring the foot in, placing it high on the thigh. Now bring the second foot in. If you place it under the opposite thigh, you form the Half Lotus.
2.The Half lotus(Ardha Palmasan) which is easier at first, and can be used for meditation and pranayama until your legs are more supple. For the full Lotus, you lift the second leg in over the first placing the foot high on the opposite thigh. In the classic Lotus, the left leg is on top, and the knees touch the floor.
3. Close your eyes,place your hands and fingers as shown in the picture.
4. Take one or two deep breathing and try to concentrate your mind on a particular object.
5. Stay in this position for some time and then take out the legs and stretch, take little rest.
6. Now repeat the lotus again just by altering the leg positions.
Simple Yoga to Control Anger which harms you all the time:–
The next time you get angry, think of yoga. Unless and until you learn the tricks of controlling your anger, you are likely not only to lose control over your life but also ruin your relationship with people who are close to you.
Anger is a very strong emotion. Technically, it is a response to some actual or perceived injury, about which we feel the need to retaliate immediately. It is a reaction to the non-fulfilment of something that we desire. In most cases, our ego comes to the forefront, which acts as a negative catalyst. Later on, after calming down, we regret this reaction and its consequences.
Anger is such an unbridled energy that it has the power to destroy reason and our ability to respond to a situation in an appropriately mature manner. We say things without really meaning to, only to repent later on for having said them, but very often the damage has already been done. Words, once uttered, cannot be withdrawn, and the reaction to anger is usually anger.
So a vicious cycle drags us into a vortex of negative reactions. An angry personality can be transformed significantly by following a yogic approach. Yoga helps us to harness this raw energy through a combination of asanas, pranayama, relaxation, diet, and regular reflection about attitudes and expectations.
The best time for this pranayama is late at night before you retire for the day, or early in the morning when it is relatively silent outside. If you are extremely tensed up, you can do it for up to half-an-hour. However, it must be done sitting down. Once again, if you have heart ailments, avoid breath retention.
Advasana click to see
Lie down on your stomach, with the forehead resting on the floor. The big toes should be touching each other and the heels should be allowed to flop to the sides. If you find difficulty in breathing, place a pillow under the chest. Breathing: As you breathe naturally and without extra effort, notice the gentle rising and falling of the spinal column.
Surrender yourself to the floor and gradually start breathing longer and deeper. Try to breathe steadily. You can continue in this position for as long as you wish. Benefits: This is a position of surrender and makes the mind calm down rapidly. If you have a short temper, this asana will help to a great extent. When you feel that you are on the verge of an emotional outburst, move away from the situation and lie down in advasana. Keep focusing on the incoming and outgoing breath rather than your agitated thoughts. Shashankasana (Rabbit posture)
You can easily visualise an angry person, animal or bird, but you will find it very difficult to visualise an angry rabbit. This is what Shashankasana helps you to achieve.
Do this asana for a few minutes every day. If you find it difficult to bring your forehead to the floor, use a cushion for support. Keep the big toes together and the heels outwards and sit with the buttocks in the space between the heels. Try to settle down in this posture, allowing the spinal column to stretch fully. Continue sitting in this manner for a few minutes.
Breathing: Breathe in a relaxed and normal manner.
Sheetali Pranayama Sit in any comfortable cross-legged posture, close your eyes and relax the body. Put your tongue out as much as possible and turn the sides of the tongue upwards, trying to bring the edges together to form a tube. Breathing: Inhale deeply through this tube, draw in the tongue, close your mouth and then exhale through the nostrils. When you are inhaling through the tube, there should be a sound of air rushing in. Once again, open the mouth, form the tube, inhale, close the mouth and exhale through the nostrils. Continue this for one to two minutes.
During the summers, you can do this pranayama for a longer period.
WARNING: People with low blood pressure and respiratory tract disorders should avoid doing this asana. Those with heart diseases should not attempt breath retention.The best time for this pranayama is late at night before you retire for the day, or early in the morning when it is relatively silent outside. If you are extremely tensed up, you can do it for up to half-an-hour. However, it must be done sitting down. Once again, if you have heart ailments, avoid breath retention.
This is an excellent practice for calming down an angry personality, but people suffering from depression should avoid doing this.
Sit in a comfortable meditative posture, with the head and spine upright. Place the hands on the knees in any mudra, close the eyes and allow the body to relax.
Open the eyes slightly and focus the gaze at the nose tip, without strain. If you are doing this correctly, you will see a double outline of the nose like an inverted V. Concentrate on the tip of the V-image and try not to allow the mind to wonder.
After a few seconds, gently close the eyes and let them relax for a while. This completes one round. Repeat the practice for five minutes.
Sit in any comfortable meditative posture, head and spinal column upright and eye closed. Open the eyes and raise the right hand so that the elbow points outwards, the palm faces downwards and the thumb touches the top of the upper lip. A dark background helps.
Focus the gaze on the little fingertip and continue to gaze at it intently for as long as you can, without blinking. Lower the hand and continue to gaze at the place where the fingertip was, without blinking, for as long as you can. As you do this, remain aware of any thoughts that are passing through your mind. Try to observe them as a witness, without involvement.
Continue this practice for about five minutes.
1. Talk less. Don’t get into arguments. Think objectively.
2. Try to see the flip side of life. Don’t take yourself too seriously.
3. Reduce the intake of foods such as meat, fish, eggs, onion, garlic, masoor dal, cauliflower, oily and spicy foods.
4. Whenever you feel that you are beginning to lose your temper, become silent and reflect on your expectations. Go for a brisk walk. Be patient.
5. Reflect upon the idea âs you cannot change the world, but you can change yourself if you want to try.