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July 2017
12:36 pm
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Brahma Mudra
Brahma mudra also known as
purna mudra is an easy hand gesture will help release the
energy blocked within your body directing its reflexes and flow to the
brain. Brahma mudra is said to help you calm your mind and
help you relax. It releases pent up negative energies and toxins from the body
Brahma Mudra Step by Step
- Sit in any comfortable sitting position like Sukh Asana, with the spine in a upright position.
- Place the thumbs into the palms, and curl the other fingers over the thumbs.
- Take these fists in such a way that the knuckles are pressed together, and the inner wrists are uppermost.
- Press both hands into the body at the level of the pelvic bone.
- Close the eyes and breathe naturally, through the nose.
- Try to maintain awareness of each breath moving into and out of the nostrils for two or three minutes.
Benefits for Brahma Mudra
- This Mudra opens the whole of the lungs.
- It stimulates Vyana Vayu, the Prana which acts as our ‘second wind’ balancing and ‘topping up’ the other Pranas whenever they get low.
- It has the effect of revitalizing the whole system
12:27 pm
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Adi MudraAdi means first and adi mudra is the first gesture adopted by the new born.
Adi Mudra motivates Udana vatu, the prana that Moves upward head region, and outwards to the extremities.
Steps:
- Firstly create a fist that means place your thumb inside the palm that it touches the base of the little finger and close the four fingers on the thumb.
- Place these fists down on to the thighs, palms is to be facing down.
- For better results practise it a daily for 30 minutes with breathing(inhale and exhale).
- Better to practise it vajrasana for better results or you can choose any comfortable position.
Benefits:
- Practising adi mudra opens the lobes of the lungs.
- It helps in balancing and healing the sense organs.
- This mudra try to keep awareness of each breath into out of the nostrils for two or three minutes.
- It helps in increasing vital capacity of the lungs and oxygen flows to thraot and head area.
- It helps the organs to function actively.
12:23 pm
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Chinmaya Mudra
When this mudra is used in healing practices it is called as Vayu-Vardhak mudra. It is one of the best mudra to overcome Vata deficiency. It is useful in treating diseases caused due to vata deficiency. The Practice of Vayu-vardhak mudra increases Air element and vata prakrati within the body.
Chinmaya Mudra Step by Step
- Sit in any comfortable posture.
- Join the tips of index finger and thumb finger of both the hands.
- According to the placement of the hands, the name of the mudras changes.
- When you place it on your thigh, it is called Gyan mudra.
Benefits of Gyan mudra
- The Practice of this mudra is helpful to overcome following conditions;
- The dullness of mind
- Lack of enthusiasm or initiative creativity,
- Recklessness,
- Loss of memory,
- Deficient brain power.
- Drowsiness, lethargy, mental retardation,
- Nervous weakness,
- Neuropathy,
- Alzheimer’s disease,
- Hypopituitarism,
- Hypothyroidism,
- Hypoparathyroidism,
- Hypoadrenalism these
- Muscular disorders like myopathies, myasthenia gravies, paresis, paralysis(viz paralytic squint, ptosis, facial palsy, vocal paralysis, respiratory paralysis, monoplane, paraplegia, hemiplegia, quadriplegia, etc.)
10:35 am
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Bharadvajasana (Seated Twist Asana)
The name of Bharadvajasana or Bharadvaja’s Twist is inspired from the Sage (Rishi) “Bharadvaja”; who was one of the seven Saptarshis and he was the father of Guru Drona. Rishi Bharadvaja also created the hymns from the Vedas. Bharadvajasana is also known as “seated twist pose” or “Bharadvaj twist”. This pose is comes under the intermediate level, so before doing this pose please practice basic poses regularly; after that go for intermediate pose. This pose is very simple and easy to do but perform this and other Asana in under the guidance of an expert.
Steps of Bharadvajasana
- First get into the Staff position (Dandasana).
- Now extend your both legs straight out in forward direction (in front of you).
- You have to keep your spine and legs erect.
- Keep your both hands along with your body and your palms should touch to the floor.
- After that you have to bend your left leg from the knee and keep it on to your thigh in a way that the sole of your left foot faces upwards.
- After that fold your right knee and keep it in the Thunderbolt Pose (Vajrasana). Here, the sole of your feet ought to confront upwards and the upper side of your feet ought to touch the floor or ground.
- You should keep your back straight.
- Keep the palm of your right hand on left knee.
- Now slowly twist your left hand from behind the body and try to touch your right foot; at this time look behind.
- Hold this position around 15 to 20 seconds. (Hold the position according to your capacity and hold your breathing also).
- Now slowly breathe out and release your arms form your back and get back to the initial position (Dandasana) and repeat the process with your other hand.
- Repeat this process about 6 to 10 times every day.
Benefits of Bharadvajasana
- Practicing Bharadvajasana consistently helps in extending and fortifying your arms, shoulders, spine, thighs, waist, calf muscles and your lower legs (Ankles).
- It relives in lower back agony, neck torment and sciatica torment.
- It is good remedial for Carpal Tunnel Syndrome.
- It is beneficial in the symptoms of stress.
- It gently massages the organs of abdominal.
- It boosts the digestive system.
- It enhances lungs capacity.
- It stretches belly and reduces the fat of your belly.
- Daily practices help in reducing side fats of your body.
- It improves the blood circulation in body.
Precautions for Bharadvajasana
- High blood pressure
- Low blood pressure
- Diarrhea
- Insomnia
- Headache
10:30 am
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Datta Mudra
Pre Position : Sitting Position Vajrasana.
Yoga is believed to be as old as civilization but some scholars have traced it back to 3000 B.C. Dattamudra is an asana for the beginner. In this article, you will learn how to practice Datta Mudra.
How to practice Datta Mudra
- In this Dattamudra position, one need to be seated in Vajrasana Position.
- Fold legs inwards from the knees and sit straight in that position. Hold your head high and rest your palms on the knees.
- In the Vajrasana position, turn your neck to the left side as much as possible, relax all the muscles and continue normal breathing.
- Repeat the same by turning your neck to the right side.
- That is all. You need to turn your neck to left side and then to the right side in Vajrasana Position.
Benefits of Datta Mudra
- The Datta Mudra is very much useful in reducing stress and anxiety. This is because it relaxes the body muscles, giving proper stretch to neck and back.
10:29 am
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Paschimottanasana (Back Stretching Pose)
In Sanskrit language “Paschima” stands for west direction while “Uttana” stands for concentrated stretch. Paschimottanasana looks very easy asana to do but actually it is a very tough one to practice. Here we showcase some Paschimottanasana steps for how to do Paschimottanasana for gaining helpful Paschimottanasana benefits. While practicing Paschimottanasana the back part of body gets entirely stretched for this reason this asana is also known as “Back Stretching Pose”.
Steps for Paschimottanasana
- Sit erect, with your legs, stretched out in front of you. Make sure that your toes are flexed towards you.
- Inhale and raise your arms over your head. Stretch.
- Exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes.
- Stretch out your arms, and let them reach the furthest they can, possibly till your toes. But make sure that you don’t stretch too far.
- Inhale. Then, lifting your head slightly, elongate your spine.
- Exhale and move your navel towards your knees.
- Repeat this a few times. Then, place your head on your legs, and hold the pose.
- Inhale and come up back to the sitting position with your arms stretched out.
- Exhale and lower your arms
Benefits of Paschimottanasana
- This asana calms the mind and also relieves mild depression and stress.
- The shoulders, spine, and hamstrings get a good stretch.
- The kidneys, liver, uterus, and ovaries are activated.
- Practicing this asana regularly helps improve digestion.
- Menopause and menstrual discomfort can be combatted with this asana.
- Anxiety, headaches, and fatigue are reduced.
- High blood pressure, insomnia, infertility, and sinusitis can be cured with this asana.
- Paschimottanasana is said to cure diseases, increase appetite, and reduce obesity.
- This asana works particularly well for women after they have delivered a child.
Precautions for Paschimottanasana
- Person suffering from back problem, Asthma & Diarrhea should avoid practice of Paschimottanasana.
- Bend forward if you feel comfortable and easy.
- If any surgery is done then avoid practicing Paschimottanasana.
10:29 am
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Sukhasana (Easy Yoga Pose)
The Sukhasana is very simple to perform for people of all ages and levels of physical wellness. The term ‘Sukhasana’ is gotten from the Sanskrit word “Sukham” which signifies “delight” or “bliss” and “asana” signifies ‘posture’. All the Asanas are categorized into three parts – Basic Asana, intermediate and advanced. As an amateur (Beginner) you are not able to attempt the advanced asanas. So this fundamental Asana is best for beginner to begin their yoga session. This is meditative and relaxing pose. Sukhasana is easy to perform.
Steps of Sukhasana
- Sit down normally on the floor. (If you are not used to sitting on the floor or you are uncomfortable, then keep one thick folded blanket on the floor for firm and flat base for sitting). Stretch out your legs ahead in front.
- Now cross your legs and broaden your knees, in order that you can slip your both foot under the opposite knee.
- After that you have to bend your knees along with fold your legs.
- Keep your feet loose, in order that the external edges lay on the floor and the inner curves are settled beneath the inverse leg.
- Your thighs and crossed legs ought to frame a little triangle. Keep some space between your feet and pelvis.
- Now sit with your buttock in a neutral position. (For this, you have to press your hands opposing the ground and lift your sitting bones a bit). Attempt to hold for a breath or two and after that gradually bring down yourself back on to the floor.
- Balance your tail bone and pubic bone in a manner that they are equidistant from the floor.
- Keep your hands on your knees with palm facing down and expand your tailbone against the floor. (You can keep your hands in Gyan mudra).
(You might need to rotate the cross of your legs, particularly in the event that you attempt this stance consistently. You ought to hold this pose for whatever length of time that you are agreeable).
Benefits of Sukhasana
- It stretches and Lengthening your spine.
- Broadens your collarbones and chest.
- It calms your mind.
- Enhance your condition of peacefulness and serenity.
- Kick out anxiety, stress and mental tiredness.
- It helps in improving body posture.
- It opens your hips.
- It helps in reducing fatigue.
- It strengths your back.
- It stretches your ankles and knees.
- It gives gentle massage to your knees, calf muscles and your thighs also.
NOTE
As the name proposes, the Sukhasana yoga stance is known as a simple stance and comfortable Asana. Therefore it doesn’t have excessively numerous contraindications. Individuals who are experiencing backache or back agony shouldn’t stay in this position for over 5 minutes. People who have experience the knee injury are advised not to sit in this position for long time. Avoid this in case of joint or knee related problems. Always consult a yoga expert before doing Asana and Pranayama.
10:28 am
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Padmasana (Lotus Pose)
Padmasana or the Lotus Pose is an important meditative asana and is mentioned in most yogic texts. In Sanskrit, ‘Padma’ means lotus and ‘Asana’ means pose. Padmasana is mentioned in the yogic text Hatha Yoga Pradeepika, as one of the main asanas for meditation that can destroy all diseases. If you see the drawings and sculptors of ancient yogis, you will notice that they are seated in Padmasana. Ancient statues of Shiva, Buddha and Mahavira are all depicted as sitting in Padmasana. The hand mudras may vary, but the legs are always shown seated in the lotus pose.
Padmasana is considered one of the best poses for meditation. In Padmasana, the legs are locked together and the lower body is absolutely stable. Also, the back and spine will be straight. This is perfect for longer periods of meditation as the body can be held motionless, with least distractions.
Padmasana is not easy for beginners. In the eastern traditions, people are used to sitting on the floor in the simple cross legged position, especially for meals. But in the western tradition, most people use the chair for sitting and for meals. In such cases, a little practice will be required to bring flexibility into the legs. One can do any exercise that stretches the lower legs, thigh and waist muscles to get this flexibility. Also the joints (ankles, knee and waist) should be made supple by doing Pawanmuktasana series of exercises. Those suffering from sciatica and sacral pain, weak knee joints, etc. should avoid this asana.
Steps for Padmasana (Lotus Pose)
- Sit on the floor comfortably. Assume the simple cross legged pose where the legs are folded.
- Lift the left leg and place it on the right thigh.
- Now lift the right leg and place it over the left leg. The knees must touch the floor. If it doesn’t, don’t worry. With practice it will, when the legs become flexible.
- Pull and adjust the legs so that soul of the feet face upwards and the heels are tucked in at the waist level near the pelvic bone.
- Now, make the spine straight, broaden your chest (to avoid stooping) and place the hands in the gap between the feet. Place the left palm over the right palm. Relax the muscles in the abdomen and chest. The shoulders should be absolutely relaxed.
- You may close your eyes. Breathe slowly and deeply. Let the awareness be on the breathing process. Experience the perfect balance and alignment of the entire body.
- Maintain this position for as long as comfortable. Those who wish to use this pose for meditation should sit for at least 20 minutes. Slowly increase it so that your duration of meditation too can increase. At some point the legs may start to pain. Once you have crossed your threshold of pain, slowly release the legs and massage them gently, till the ache is gone. Over a period of time, you will be able to sit for long duration in this asana. Those who are young will master this asana quickly. After an age of 30 – 35 years, the body is less supple. Of course, with practice anyone, even those above 60 years, can master this asana. It is said that if one can sit in a asana for three and half hours, then one is said to have attained siddhi in that asana. One need not go to such extremes; even 30 minutes to an hour is good enough for most practitioners.
- One of the main points to be noted in meditative asanas, is that the body should be absolutely still and relaxed. There should be no pains or stress, otherwise instead of meditating, attention will be drawn to the body and its discomforts. One may use a soft support (soft pillow, cushion, etc.) under the buttocks to achieve the comfort.
- Padmasana can also be done with the left leg over the right leg. In this case, first the right leg is placed on the left thigh. Then the left leg is place over the right leg. But traditionally, it is practiced the other way (with right leg over left leg). If you notice statues of Lord Buddha which are excavated from ancient temples, which are over 2000 years old, you will see that the right leg is placed over the left leg.
- In the yogic text Hatha Yoga Pradeepika , it is mentioned that one can gaze at the tip of the nose and keep the tongue touching the roof of the palate (behind the teeth) during meditation in Padmasana. This is supposed to help the prana (apana vayu) raise up the spine.
Benefits of Padmasana (Lotus Pose)
- Padmasana is considered one of the best asanas for meditation. The body can be held steady and straight for long durations.
- When there is hardly any distraction from the body, the mind can be made calm. Awareness of the breathing process also helps to steady the mind. The body and mind are intricately connected. A steady body can help to bring steadiness in the mind.
- The spine is kept straight and this helps to channel the energy from the lower spiritual centers or chakras upwards towards Sahasrara chakra. The erect spine aids the free flow of prana along the spinal cord.
- Padmasana can tone the coccygeal and sacral nerves as the blood flow to the legs are restricted and redirected to the abdominal region. It may improve digestion too.
- Sitting in Padmasana can relieve many metal and emotional problems.
- In Hatha Yoga Pradeepika it is said that a yogi, who controls his breathing sitting in Padmasana, can become free of all bondages. Hence it is an excellent asana for practicing advanced pranayama techniques.
Precautions for Padmasana
- Avoid this pose if you suffer from an ankle or a knee injury.
- You should also refrain from practicing this pose without sufficient yoga experience.
- It is better that you practice under the guidance of an experienced instructor.
10:27 am
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Chin Mudra
This mudra connects us to our higher Self, helps lift dull energy, creates a more receptive state, calms the mind, and brightens the overall mood. It is often used in meditation, pranayama, and asana.
chin = consciousness
mudra = seal, gesture
Also known as jnana (wisdom, knowledge) mudra
Chin Mudra Step by Step
Both the hands are used to practice this gesture. In order to perform the chin mudra, you should –
- Form a circle by joining your thumb and your forefinger.
- Place the nail of your index finger against the soft pad of the thumb
- Extend the last three fingers of your hands, the palm-side facing upwards
It is important that the palm-side of your hands should face upwards in the receiving pose. If the palm-side faces downward, the gesture becomes the jnana mudra.
When you are meditating, form the Chin Mudra and place your hands on your knees to stimulate the “Nadi”.
Benefits for Chin Mudra
Yogis claim that there are many different health benefits that have been associated with the chin mudra, some of which include –
- Creation of a Pranic circuit, which maintains and redirects the “Prana” or the flow of energy within your body
- Improvement and increase in concentration, even during meditation
- Increasing energy and stamina
- Promotion of better sleep patterns
- Reduction of common ailments like lower back pain
- Relieving stress and any unnecessary tension in the body
- Stimulation of the energies based at the Mooladhara Chakra
- While there are no major side effects associated with the Chin Mudra, it is a good idea to check with a doctor, before practicing the gesture. In fact, do consult your doctor before you practice any yoga pose.
