SHAVASANA

Shavasana is also called ‘Mrutasana’. This asana is very useful for meditation, Pranayama, Japa, etc. This asana should precede other asanas. It should be performed at intervals and also at the end. This asana relaxes the muscles and the blood vessels. Though this asana appears simple, it is one of the most difficult to master. The practice of this asana aims at releasing the mind from the body. This asana is Yogic relaxation in the shortest possible time. Relaxation of the body and the mind is necessary in this modern age of commotion and materialism. Shavasana has been accepted as a remedy for psychosomatic diseases caused on account of competitive and tumultuous life.

Technique : Lie flat on the back. Place the hands a little away from the thighs with the palms up. Keep the eyes and the fists slightly closed. Stretch the legs out. Keep the heels together and the toes apart. Now close the eyes and breathe very slowly. Begin by consciously and gradually relaxing each part and each muscle of the body : feet, calves, knees, thighs, abdomen and hips. Then relax the muscles of the back, chest, arms, fingers, neck, head face in that order. Inhale and exhale slowly and deeply. Relax the brain during exhalation. Direct your attention to the breathing, to the soul and to God. Retain the meditation for 10 to 15 minutes. In this posture, one finds true relaxation and experiences rest, peace and plenitude. Those who suffer from excessive mental stress or heart-disease must practice only Shavasana regularly every day.

Advantages : (1) Posture and meditation are Co-Ordinated in shavasana. Shavasana pacifies the body and the mind.

(2) In Shavasana, all parts of the body –skin, muscles and nerves – are relaxed.

(3) The muscles after strenuous exercise. Need relaxation and rest. This asana gives certain prompt and complete relaxation and rest to the muscles.

(4) it helps the body and the mind to recuperate after a long and serious illness. Shavasana is invigorating and refreshing.

(5) This asana helps to cure the disease such as insomnia, high or low blood pressure and indigestion. The blood circulation becomes regular.

(6) it gives prompt relief to those who suffer from heart trouble and mental stress and strain.

(7) it stimulates the circulation of blood in the entire body and one feels refreshing.

(8) the constant practice of this asana helps one to control anger.

In view of the benefits mentioned above, every aspirant of yoga should perform this asana regularly every day.

AKARNA DHANURASANA

This asana resembles a strung bow. So it is called akarna Dhanurasana. There are two methods of practicing this asana.

Technique 1 : Sit on the ground. Stretch the legs in front. Hold the toe of the right foot with the left hand. Hold the left leg with the right hand and try to stretch the right elbow backwards as far as possible. Now bend the left leg slowly. Bring the left foot to the chin and the left knee to the left armpit. This position will bring the thigh close to the abdomen. Hold the breath and then exhale slowly. Repeat the pose on the other leg. Gradually, increase the time duration of holding the posture maximum to five minutes.

Technique 2 : Sit on the floor with the legs stretched in front. Lift the left leg up and hold it with the left hand behind the neck In such a way that the thumb remains forward near the ankle and the fingers behind the thumb. The weight of the leg falls on the palm. Then with the right hand hold the upper part of the left foot with its heel. Place the shin on the neck. Turn the neck towards the right side. Stretch the left arm and hold the right toes. At the same time, lift the right arm up and hold the left toes. Look to the right side. Then release the legs slowly. Repeat this asana with the other leg. Gradually, increase the time of holding the posture maximum to five minutes.

Advantages : (1) The practice of his asana gives full exercise to the joints of the hands and the legs, the joints and the muscles of the neck and the spine. It revitalizes them.

(2) It tones up the chest and the abdominal organs.

(3) Those who suffer from asthma, tuberculosis and cough get relief they practice this asana.

(4) As this asana strengthens the lungs, the chest is expanded and it gets the capacity to hold air.

(5) This asana cures the pain in the loins, tonsillitis, indigestion, constipation, the tumour in the armpit, gout, pain in the legs, etc.

(6) This asana alleviates women’s complaints of irregular menstruation, the disorders of ovary and pain in the lower part of the abdomen.