Yogasanas Info Guide

The posture has a shape of an angle formed by the arms and the legs. So it is called Konasana. In this asana, the balance is maintained with the palms and the heels firmly fixed on the ground.

Technique : keep the feet close together. Keep the arms perpendicular to the shoulders and extend the legs. In hale upwards. Bend the neck backwards. Keep the arms straight and the chest towards the sky. Hold this position for eight to ten seconds. Then slowly come to the original position. Repeat this asana four to six times.

This asana is comparatively difficult for the beginners. The body should be properly flexible and the arms should be strong for the perfect performance of this asana. Gymnasts can practise this asana with ease and comfort.

Technique : Sit in the posture of Akarna Dhanurasana Technique 2 (see page no. 50). Place the hands on the floor. Raise the entire body with the support of the arms. Keep straight the stretched leg. See that it does not bend at the knees. In the other technique, one has to change the leg. Practice this asana for thirty seconds in the beginning. Gradually, increase the time to three minutes.

To practise Uttamangasana is not so easy as either Lolasana or kukkutasana. The body should be strong to practise this asana. Gymnasts can perform this asana very easily.

Technique : First sit in the position of padmsana. Then raise the knees and press them between the chest and the arms. Then raise the body with the force of the arms in such a way that the weight of the body falls on both the arms. While raising the body inhale and fill the lungs with air. Hold the breath. Exhale smoothly while coming to the original position. Gradually, incdrease the time for the practice of this asana. The limit is five minutes.

This asana is a variation of Tolasana. It is a little difficult to practise. An aspirant must have strong arms to practise this asana.

Technique :

Rest the palms on the floor in such a way that the lower parts of the shoulders lie between the calves and the thighs. Raise the feet from the floor and balance the entire body on the hands. Interlock the feet. Hold the breath, Slowly increase the duration of time to the limit of five minutes.

Advantages :

1. This asana gives the maximum exercise in the minimium time.

2. It strengthens the muscles of the arms and the legs.

3. It cures alll the diseases which Utthita Padmasana helps to cure. It has all the bebefuts if Bakasana.

This is a variation of Bakasana. This asana is also called Tulitasana.

Technique :

Practise Bakasana as shown in Bakasana Technique 1. At the last stage of the asana, do not rest the soles under the elbows, but keep them a bit apart in the middle of the arms. This pose is known as Tolasana. Do the remaining part of the exercise as you would do while practising Bakasana. Gradually, increase the time to the limit of fifteen minutes

Advantages :

1. In the practice of this asana, the eyes are frequently concentrated on the part between the eyebrows. This removes many common defects of the eyes.

2. This asana has all the benefits of Bakasana.

3. It cures all the diseases which Utthita Padmasana cures. It has the same benefits as Utthita Padmasana.

‘Baka’ means a stork. Bakasana is one among the best of the asanas. Two different techniques have been given here.

Technique (Posture 1) : Brace the palms on the floor. Press the shin against the arms. Now, raise the body. Place the toes under the elbows so as to support then. Hold the breath. Hold the position. Graduallu, increase the time to the limit of fifteen minutes.

Technique (Posture 2) : Take the position of Bakasana supported under the elbows. In the second type, there is a variation. Take the soles backwards and rest them together below the hips as shown in Technique 2. See that the right sole presses against the left sole. The remaining process is the same as shown in the first type.

Advantages :

This asana exercises all the parts of the body. It particularly strengthens the organs of the abdomen and chest. The spine also achieves strength, flexibility and vitality.

As the Prana is sublimated in the asana, it bestows mental peace.

It has all the benefits that Utthita Padmasana has.

It stimulates the digestive, the respiratory and the nervous systems.

Note : Kapalabhati performed during this asana bestows many benefits but the exercise should be done after sufficient practice of this asana.

‘Vrishchika’ means a scorpion. In this asana, the body assumes the pose of a scorpion. So it is called Vrishchikasana. Those who can practise Sheershasana or Hastavrikshansana for a long time can practise this asana with ease and comfort.

Technique : A beginner should practise this asana with the support of a wall. Place the forearms and the elbows on the floor. Push against the floor lightly with the legs. Slowly move the legs five cms away from the wall and try to balance the body on the forearms. Breathe normally. Practise this for a few days. After achieving proficiency, bend the legs at the knees and try to place the soles on the head. Patient practice will in time impart the necessary ability to balance the body on the palms braced on the ground.

Advantages :

1. This asana strengthens the arms and the shoulders. It gives sufficient exercise to the abdominal muscles.

2. The spine is turned backward in this asana which brings flexibility and imparts radiance and youth to the body.

3. It has all the advantages of Sheershasana, Chadrasana and Dhanurasana.

‘Mayura’ means a peacock. This asana is a straight plane with the forearms as levers. When this asana is performed, the body assumes the posture which resembles a peacock, which explains the Sanskrit name Maturasana. Compared with other asanas, this asana is difficult to practice. Physical fitness is a prerequisite to practice this asana. To gymnasts this asana is easy.

Technique : kneel on the floor with the knees slightly apart. Support the legs on the feet. Invert the palms and place them between the knees. There should be a distance of three to four cms between the palms. The little fingers should be placed together pointing towards the feet. The thumbs should firmly press the ground. Keep both the hands steady and firm. Then slowly bring the elbows close to the abdomen just under the navel. Rest the diaphragm on the elbows. The elbows are placed together to provide a suitable fulcrum on which the horizontal body could rest. This is the first stage of Mayurasana.

Now, stretch the legs. Raise the heels and hold the legs parallel to the ground. If you find it hard to take both the legs backwards together and stiff. If you try to slightly bend the trunk at the head, the legs would be lifted up of their own accord from the floor. Then it would be easy to stretch the legs backwards. When the posture is correctly assumed, the head, the hips, the thighs, the legs and the feet will be in a straight line parallel to the ground. Practice this asana for five to twenty seconds. Hold the breath at the time of raising the body. This will revitalize the body. Exhale quietly when the asana is completed. One who possesses a sound physique can practise this asana for two to three minutes.

Advantages :

1. This asana gives much exercise in a limited time. It is a great energizing exercise. It amazingly increases the power of digestion.

2. It cures the diseases caused by excess of ‘Vata’, ‘Pitta’ and ‘kafa’ (wind, bile and phlegm). It stops the bleeding caused bypiles. It also prevents diabetes.

3. It strengthens the muscles of the arms, awakens the kundalini and cures constipation.

4. It exerts intra-abdominal pressure with the result nated, and it also eliminates the liver disorders.

5. The practice of this asana stimulates the circulation of the blood in the body. Consequently, the body becomes bright and radiant.

6. It prevents obesity in the body.