Yoga with accessories

The Belt : Very useful in Natraj , spinal twist while lying down. As well as in leg raises when on the back. Looping the belt across te foot & pulling with hand helps many who need that support.

The Block : In various standing poses needing to touch toes, or reach ankle, block is quire helpful

The Towel : For connecting hand behind in certain poses, using a towel , each hand holding and then inching to get closer.

Some people thong such accessories should not be used. In my opinion they help go that extra inch & support the practice.

Mountain Pose

Like a Mountain , in this posture one needs to be:

• Steady
• Stable
• Solid
• Silent
• Sacred
• Sombre
• Soulful
• Self controlled

Think about it 

Yoga Sequences ideas & tips

A. Start with standing poses, then sitting ones, then on abdomen & finally on back

B. The Padam Sadhna , based on activating the 7 chakras is a simple sequence by itself.

THE SEQUENCE  OF ASANA FOR PADMASADHANA  PRACTISE : 

1. Body Rotation, 4 times clockwise, 4 times anti-clockwise, sitting in Lotus or half Lotus posture. 

Sitting & rotating body activates the base chakra

2. Crocodile Asana, Makarasan, lie down on stomach, left leg bended the to the left side

3. Half-Locust Asana, Ardh Sulbhasan, ie on the stomach, lift right leg one feet off the floor, then left leg

4. Full-Locust Asana, Purna Sulbhasan , lift both legs at the same time one feet off the floor (palms in fists(thumbs inside) under the pelvis). This pose activate solar plexus area

5. Cobra Asana,Bhujangasan hands near the shoulders, bend back backwards, keep navel on the floor, look up. This pose activate solar plexus area as well as chest region.

6. Superman Asana, Viprit Sulbhasan , lift arms (in front of the body) and legs, only stomach touches floor. This pose activate solar plexus area as well as chest region.

7. Bow Asana, Dhanurasan, hands hold feet, only stomach touches floor. This pose activate , lower spine, solar plexus area as well as chest region.

8. Rest in Crocodile Asana, Makarasan

Turn from your right side and lie down on your back

9. Dead body Asana, Savasan…lie still with out moving

10. Boat Asana,Naukasan.  lift leg and upper body up off the floor, hands point towards the knees, hand palms facing each other. This pose activate solar plexus area as well as chest region.

11. Alternate Knees Press, Ardh Pawan Mukt Asana: to chest, first right knee, then left knee, and touch your nose to your knees.

12. Full Knees Press, Purna Pawan Mukt Asana : Bring both knees to the chest and lock arms over the knees and touch nose to your knees. This pose activate solar plexus area as well as chest region and throat area.

13. Shoulder-stand Asana, Shulbhasan, Bend your knees and raise your body to the sky and support your waist with your hands. This pose activates entire spine. Solar plexus area, chest region, throat & sending blood to head.

14. Dancing Shiva Asana, Natraj Asan: right side: right knee on left knee, make right knee touch floor at the left side of the body, right arm stretched away and then do the left side. Solar plexus area, chest region, throat & a good spine stretch.

15. Rest in Dead body Asana

Turn to your right side and sit and go into the next asana

16. Spinal-twist Asana, Ardh Macchendra Asan : Right side: right foot is placed under the left hip, left foot is neear the right knees, right elbow touches outside of left knee, right hand holds left foot. and then the other side.  Lower spine, Solar plexus area, chest region, throat & a good spine stretch.

17. Mountain Asana, Parvat Asan , Sit in Lotus or half Lotus, raise hands from the side to make palms join each other, clasp the thumbs, stretch palms away from floor. 

18. Yoga-Mudra, Sitting in Lotus or half Lotus, right hand in adi mudra (fist with thumb touching root of the ring finger), left hand holds right wrist, bend over with head touching the floor.

Yoga Asanas and Some usual sports stretches compared

The simple asanas can be well compared with the stretches used in many sports....

Whats in the name : Bridge pose

It does look like a bridge.
The option of raising only the pelvis and keeping shoulders down is often refried to as bridge.

Though with weight distributed equally between hand and feet and entire body raised is the perfect bridge!

Sun Salutation : A workout

I have been contemplating on the Sun Salutation. Someone once said its a great warm up.

I feel if done slowly it probably stretches pretty much all muscles and if done fast it is a great workout.

Soon will research about each pose & the muscles it stretches and uses.

Benefits of yoga

Yoga & 3

1. Alignment of all 3 is Yoga

• Body
• Breath 
• Mind 

2. Then all 3 are important

• getting into the posture
• being in the posture 
• releasing the posture

3. While in posture it is important to 

• Hold the posture still
• Breath in the posture
• Drishti/ focus sight on a point 

Getting into position

Getting into a pose / asana properly is part of the practice.

In most poses there are multiple ways of getting into the final posture. However doing it in the right manner has the best impact on the body & breath & mind.

For example we can get into vajra as an by dropping on kneads & then sitting on the heels. My teacher explained the right process is sitting with legs in front & then folding a leg at a time with an outward swing and bringing it under the bum.

Think about it....in Yoga the process (means ) of getting into posture (end), both are important.

Yoga as we know it

Some know it as Asanas
Others use it as synonymous to Kriya & Pranayams
And some mix it with Mudras

And for me it is each as well as all of the above. Yoga is to bring all in alignment Mind & Body & Breath (MBB).

All Asanas, Kriyas, Pranayams & Mudras help do that

Though each element is special and has its significance but each is working for the MBB harmony.

What is in the Name : Tree pose

Balancing on one foot with a steady gaze at a distant point.

A firm trunk & flexible branches can hold up against a storm.

A mind, body & breath when aligned can stand up to challenges.

Breathing types

There are many breathing techniques.

Some are Kriyas (cleansing breaths) and some are Pranayama (contemplative, meditative or relaxing)

Am still learning the technical names etc, but here are few names 

1. Kalpa Bhati / fire breath
2. Bhastrika
3. Alom Vilom / Alternate breathing
4. Nadi Shodhan : alternate breathing with holding breath
5. Ujjai Breath
6. Bhamri
7. A-U-M kar breath 
8. 3 part breathing / Yogic breathing ( Abdomen/ Chest /Carvicular)
9. Cat, Dog & Rabbit breaths . Done in the animal posture and relatively shallow breathing.