Categories
Yoga

Veerasana(Yoga Exercise)

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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.


Releasing
:

1. Start bringing the body forward and place the hands on the knee. Keep sight to the front.
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.

Reference Book:- Yoga Pravesh

Categories
Yoga

The Lotus Posture (Yoga Exercise)

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BENEFITS

Effective For liver disorder . It is considered as the best posture for concentration and meditation.

HOW TO DO THE EXERCISE.

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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.

The lotus

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.

Source:Allayurveda.com