Technique: Bhujangasana is a backward bending asana. In the starting position, lie on your belly, while your head rests on your lower arms. Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest. The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards your belly and your lower back does the real work. If you can't raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms. Move your chest further upwards with every breath out. Mudrasana removes all kinds of intestinal and spleen disorders, corrects menstrual disorders in women and is also helpful in increasing the time of astringency. It tones up the sex centre in the spine and pelvic organs, as well as stimulating the sensory nerves and is qualitative in anomalies of the urinary secretion and spermatic perversions.
Technique: Sit in Padmasana posture with your spine erect and then slowly bend forward until your forehead touches the ground. Exhale as you go down and take your hands behind your back and catch hold of the right wrist by the left hand. Return to the original erect pose inhaling as you go up. Remain in the posture for 10 to 15 seconds.
Tomorrow: Snake Posture (Bhujangasana), stay tuned.
Bhadrasana improves sexual performance considerably and its regular practice tones up nerves, muscles and circulatory system of the perineum and the genital organs in both men and women. Performing Bhadrasana properly, could help in curing premature ejaculation and maintaining erection of penis in males during coitus for a considerable length of time. It also strengthens the circulatory and neuromuscular system of female euro-genital organs and improves chances of conception.
Technique: Sit with both your legs fully stretched out and then fold both legs simultaneously ensuring that the soles of your feet touch each other all along. Hold the feet with both hands and draw them nearer to your body trying to touch the genitals with your heels. Press both knees so that they touch the floor. Keep the upper part of the body and neck erect. Keep both hands on respective knees. With your hands you may swing your legs up and down as many times as you feel comfortable. Remain in this posture for 5 to 10 minutes and remember this posture can be repeated 4 to 5 times to get good results.
Tomorrow: Seal Posture (Mudrasana), stay tuned.
Consistent practice of Mayurasana activates the sex glands, strengthens the semen and spermatozoa and corrects menstrual disorders in women. After few months of practice one can achieve a total orgasm at the time of intercourse. It is also helpful in toning up the sex centre in the spine and helps to cure congestion of one's vagina.
Technique: Kneel down on the carpet and rest your palms on it facing downwards. Keep your hands firm and bring down your abdomen so that it presses against the elbows. Stretch your legs back and now raise them off the ground balancing at your abdomen on the support formed by the elbows. Remain in this posture for 25 to 28 seconds and return to the original position. This asana is not so easy and learning to balance will take at least three months.
Tomorrow:Butterfly Posture (Bhadrasana), stay tuned.
Technique: Lie flat on your back on the carpet with hands remaining alongside your body and make sure that your knees are also flat and pressed to the ground. Now, slowly lift yourself to a sitting position and bend forward and clasp the big toe of each foot with your index and middle finger. Thereafter, bring down your head so that it touches the knees keeping in mind that you do not raise your knees to the ground. Remain in this pose for about 5 seconds and then gradually release your grip on your toes and return to the original position. This needs to be repeated 5 to 6 times a day for a satisfactory result.
Tomorrow: Peacock Posture (Mayurasana), stay tuned.
Technique: Lie down your abdomen with your forehead touching the ground. With an exhalation, bend your knees and lift your chest using your arms. Reach back with your arms one at a time and grab the outside of your ankles so that your palms are facing inward towards each other. You need to remain in this position for ten seconds or a maximum of one minute. It is necessary that you exhale completely while you lie flat on the ground. Then inhale slowly and catch hold of your legs and raise yourself to form the bow, hold your breath while you are in this pose. Exhale slowly as you return to the flat-on-the-stomach pose. Tomorrow: Back Stretching Posture (Paschimottanasana), stay tuned.
Halasana is one of the best asanas to sublimate sexual energies as its daily practice makes men and women's genetic parts stronger and active. Female problems during menstruation and menopause and some sexual disorders can be remedied by Halsana. It also invigorates and nourishes all the sexual glands and thereby improves an individual's sexual potential to a considerable extent. It also corrects impotence, frigidity and nightfall.
Technique: Lie flat on the carpet with your hands straight by the side of your thighs, palm resting on the ground. Slowly raise your legs together without bending at knees by pressing your hand. Without bending at the knees, raise your hips higher and bring your legs over your head and backwards till your toes touch the ground.
Keep your knees straight and legs together in a straight line. You need to remain in this pose for a few seconds, and return to your original position. Aged persons and those suffering from back pain and high blood pressure should not do this asana.
Tomorrow: Bow Posture (Dhanurasana), stay tuned.
Technique: Lie down flat on the floor, on your back, palms by your side, facing down and then slowly lift your legs off the ground, then your thighs and lastly, your hips. Support the whole body- back, hips, thighs and legs - on your elbows, hands pressing against the sides of the back for support. Try to keep it as vertical as possible. Sarvangasana is a shoulder stand, so your body should be resting on your shoulders and not on your back. Hold this position for as long as possible, while keeping your body steady without shaking or jerking the legs. Remember to exhale while lifting your body up, but once your body is up, you can breathe normally. Tomorrow: Plough Posture (Halasana), stay tuned.
Technique: Spread a blanket or carpet on the floor and sit down with both your legs spread straight in front of your body while keeping your spine erect. Slowly and carefully, take hold of your right foot and place it on top of your opposite thigh, sole facing upwards and your heel close to your abdomen. When this feels comfortable, bend the other leg and place your foot on top of your opposite thigh. Ideally, both knees should touch the ground in the final position. Your head and spine should be held erect and the shoulders and arms should be relaxed. Also make sure both your thighs and knees are pressed against the floor. Finally, keep your elbows slightly bent and place the wrists of both hands on the respective knees, palms facing upwards. Now close your eyes, relax your entire body and breathe deeply through your nose. Within 10 to 12 days` practice, one can maintain this asana for 10 minutes. Is there even a link between improving sexual fitness and an exercise like Yoga? Down the centuries, yoga practices have always laid tremendous emphasis on a healthy sexual life. Enrich your love life with Yoga Asanas
The spiritual and sexual connection between yoga and intimacy has been debated by Ellen Barrett in her book, Sexy Yoga. "Yoga means union in Sanskrit, and it focuses on bringing one's body into harmony with the mind and spirit. The awareness of sexuality through yoga is deeper and more intimate. These are exercises, which are beneficial for you and your partner, which blend meditation, breath control and asanas. Yoga is about discovering the joys of elegant sexuality," says Barrett.
The healing power of Yoga is so strong that people who are physiologically weak and to some extent or even fully impotent may regain their potency as their physical health is revived through Yoga. Many folks admit that their marital relationship is improving after taking up yoga.
Technique: Spread a blanket or carpet on the floor and sit down with both your legs spread straight in front of your body while keeping your spine erect. Slowly and carefully, take hold of your right foot and place it on top of your opposite thigh, sole facing upwards and your heel close to your abdomen. When this feels comfortable, bend the other leg and place your foot on top of your opposite thigh. Ideally, both knees should touch the ground in the final position. Your head and spine should be held erect and the shoulders and arms should be relaxed.
Also make sure both your thighs and knees are pressed against the floor. Finally, keep your elbows slightly bent and place the wrists of both hands on the respective knees, palms facing upwards. Now close your eyes, relax your entire body and breathe deeply through your nose. Within 10 to 12 days` practice, one can maintain this asana for 10 minutes.
Tomorrow: Shoulder Stand Posture (Sarvangasana), stay tuned.
Enrich your love life with Yoga Asanas
Technique: Spread a blanket or carpet on the floor and sit down with both your legs spread straight in front of your body while keeping your spine erect. Slowly and carefully, take hold of your right foot and place it on top of your opposite thigh, sole facing upwards and your heel close to your abdomen. When this feels comfortable, bend the other leg and place your foot on top of your opposite thigh. Ideally, both knees should touch the ground in the final position. Your head and spine should be held erect and the shoulders and arms should be relaxed.
Technique Lie down flat on the floor, on your back, palms by your side, facing down and then slowly lift your legs off the ground, then your thighs and lastly, your hips. Support the whole body- back, hips, thighs and legs - on your elbows, hands pressing against the sides of the back for support. Try to keep it as vertical as possible.There is no need to hold your breath. Gradually bring down your whole body and return to the original supine position. This posture must be repeated for at least 3 minutes and after some days increase the time to 5 to 6 minutes.
Technique: Lie flat on the carpet with your hands straight by the side of your thighs, palm resting on the ground. Slowly raise your legs together without bending at knees by pressing your hand. Without bending at the knees, raise your hips higher and bring your legs over your head and backwards till your toes touch the ground.
Keep your knees straight and legs together in a straight line. You need to remain in this pose for a few seconds, and return to your original position. Aged persons and those suffering from back pain and high blood pressure should not do this asana.
Technique: Lie flat on your back on the carpet with hands remaining alongside your body and make sure that your knees are also flat and pressed to the ground. Now, slowly lift yourself to a sitting position and bend forward and clasp the big toe of each foot with your index and middle finger.
Thereafter, bring down your head so that it touches the knees keeping in mind that you do not raise your knees to the ground. Remain in this pose for about 5 seconds and then gradually release your grip on your toes and return to the original position. This needs to be repeated 5 to 6 times a day for a satisfactory result.
Technique: Kneel down on the carpet and rest your palms on it facing downwards. Keep your hands firm and bring down your abdomen so that it presses against the elbows.
Stretch your legs back and now raise them off the ground balancing at your abdomen on the support formed by the elbows. Remain in this posture for 25 to 28 seconds and return to the original position. This asana is not so easy and learning to balance will take at least three months.
Technique: Sit with both your legs fully stretched out and then fold both legs simultaneously ensuring that the soles of your feet touch each other all along. Hold the feet with both hands and draw them nearer to your body trying to touch the genitals with your heels. Press both knees so that they touch the floor.
Keep the upper part of the body and neck erect. Keep both hands on respective knees. With your hands you may swing your legs up and down as many times as you feel comfortable.
Remain in this posture for 5 to 10 minutes and remember this posture can be repeated 4 to 5 times to get good results.
Technique: Sit in Padmasana posture with your spine erect and then slowly bend forward until your forehead touches the ground. Exhale as you go down and take your hands behind your back and catch hold of the right wrist by the left hand. Return to the original erect pose inhaling as you go up. Remain in the posture for 10 to 15 seconds.
Technique:
Bhujangasana is a backward bending asana. In the starting position, lie on your belly, while your head rests on your lower arms. Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest. The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin.
Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards your belly and your lower back does the real work. If you can't raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend.
Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms. Move your chest further upwards with every breath out.
Good sleep at night essential to stay healthy and fit. Getting enough sleep will help protect from hypertension, heart disease, and boost the immune system. Lack of sleep has even been linked to weight gain. Here are some simple techniques to help you drift off naturally: 1. Establish a bedtime routine and go to bed at the same time each night, even on weekends. 2. Avoid caffeine, sodas with excess sugar and alcohol in the afternoon and evening 3. Make sure your mattress and bedding are comfortable 4. Avoid working or reading in your bedroom 5. Increase your exercise but make it early in the day 6. Take a warm, relaxing bath before bed time 7. Avoid eating for 2-3 hours before bedtime. If you get hungry before bed, try warm milk. Avoid protein, sugar and excess fats which stimulate the system Here are some natural sleep remedies: 1. Herbal teas with chamomile, passion flower and lemon balm-all three herbs are effective sleep aids. You can also try herbal supplements with these ingredients. 2. The scent of Lavender has been shown as effective for sleep as over the counter sleep remedies so use lavender oil in your bedroom or use lavender massage oil to relax muscles. Take your bath with lavender scented bath oil or try drinking lavender tea. 3. If you need sugar in your herbal tea, try adding honey. Honey has been shown to have sleep-inducing properties and also contains antioxidants for good health. 4. Valerian Root -can be taken as a supplement or used as a tea. Valerian can be stimulating to some individuals so stop using valerian if restlessness occurs. 5. Jialgulan - this herb soothes the central nervous system and improves sleep quality by 89% for many in just 2 weeks. Homeopathic Sleep Remedies: Homeopathy has been a valued treatment for a variety of ailments for over 100 years. A knowledgeable sales associate at your health food store can guide you to what you need. Vitamins and Mineral Supplements: 1. Calcium and magnesium - take these two combined in a supplement as they enhance each other. Calcium and magnesium deficiencies can cause restlessness and wakefulness. 2. B vitamins such as ʙ, ʚ and ᧔ and Folic Acid can help promote restful sleep. Deficiencies in these vitamins can contribute to insomnia. 3. A balanced diet with plenty of fresh fruits and vegetables, whole grains and nuts will help you get the vitamins you need to promote a good night's sleep. Try these relaxation techniques for sound, natural sleep: 1. Meditation, yoga and tai chi are all very effective in promoting relaxation and sound, restful sleep. These techniques reduce stress and help promote a sense of peace, harmony and well-being, which are all conducive to a good night's sleep. 2. Deep breathing exercises can help you relax before sleep. You can feel the immediate effects of deep breathing as you body unwinds. 3. Listen to soothing music before bed. You can also try sound effect CD's with the soothing audio of waterfalls or ocean breezes. 4. Make sure pre-bedtime activities are restful and soothing. If you read, try something light. If you watch TV, make sure it isn't an action drama. Don't watch TV in your bedroom. 5. If you can't get tomorrow's activates off you mind, make a to-do list and then forget it. Once it's on paper, you won't have to dwell on it when you're trying to get to sleep. The most important thing in finding a remedy for sleeplessness is to establish a peaceful routine that works for you and follow it each night.
(s-VAR-ah) Step by Step Traditionally the five "elements" that make up our body-mind (and the entire material universe)-earth, water, fire, air, "ether"-are each energetically associated with a fixed point on the linings of our nostrils. So it's possible to influence and transform our body-mind by channeling our breath over or away from these points. . This exercise is a variation of the traditional teaching, since our two points are non-traditional and not elementally potent, and our immediate goal is simply to become better acquainted with our breath. These points (two in each nostril) are the "inner nostril" just beside the septum, and the "outer nostril," underneath the "wing" (ala) of the nose. Sit comfortably and attend to your breath as it passes in and out through your nostrils. It's likely you'll feel a difference between the two; your inhale, for example, is touching your right nostril near the septum, but your left nostril below the wing. Watch for a minute or two, then begin to channel (or "narrow") your inhales across your inner nostrils. Continue for a minute or two. After breathing normally for 30 seconds, begin to channel (or "widen") your exhales beneath s your outer nostrils, "widening" your breath. Again continue for a minute or two, then return to normal breathing for 30 seconds. Finally combine the inner and outer breaths and breath slowly for a few minutes. You can practice this version of Svara Yoga during Ujjayi or Kapalabhati (on the exhale).
svara = sound, air breathed through the nostrils
(soor-yah beh-DAH-na) Step by Step Our right nostril is energetically associated with our body's heating energy, symbolized by the "Sun" and the syllable HA, our left nostril with our body's cooling energy, symbolized by the "Moon" and the syllable THA. In the average person these energies are typically in conflict, which leads to disquiet and disease. The goal of traditional Hatha Yoga is to integrate and harmonize HA and THA for happiness and health. The purpose of these two breaths then is to create balance by "warming" a "cool" body-mind and vice versa. Sit in a comfortable asana and make Mrigi Mudra. For Surya Bhedana block your left nostril and inhale through your right. Then close the right and exhale through the left. Continue in this manner, inhale right, exhale left, for 1 to 3 minutes. For Chandra Bhedana, simply reverse the instructions in (2), inhaling always through your left nostril, exhaling through your right. Again continue for 1 to 3 minutes.
surya = sun
bhedana = piercing
(chahn-drah)
chandra = moon
(m-RIG-ee moo-drah) Step by Step Ball your right hand into a fist. Press your index and middle fingers into the mound (or base) of your thumb, so they're held firmly in their curled position. (This mudra is traditionally made with the right hand, but there's no compelling reason why left-handers can't use their dominant hand if they like). Stretch out the ring and pinky fingers. Keep your pinky relatively straight, but curl your ring finger slightly, then press its pad to the pinky's nail. Align the fingertips as best you can; the idea is to "blend" the two fingertips into one. Now bring your hand to your nose. Be sure not to turn your head toward your hand, keep your chin aligned over your sternum. Also be sure to keep your right shoulder level with your left shoulder. Tuck your right elbow in close to the side of your torso without hardening your armpit. For all digital practices, the ring finger/pinky pair will close the left nostril, the thumb the right (unless you're using your left hand). Curl these fingers so that you press the nostrils with their more sensitive tips, not their pads. When you close a nostril, apply just enough pressure to block the opening, not so much that you interfere with the flow of breath through the open nostril. Try this simple practice. Close your right nostril and inhale slowly through your left. Then close the left and open and exhale through the right. Finally inhale through the right, close it, and open and exhale through the left. Repeat 2 or 3 times, then release the mudra and breathe normally for a minute.
mrigi = deer
mudra = seal
(nah-dee show-DAH-nah) Step by Step Sit in a comfortable asana and make Mrigi Mudra. Beginning pranayama students may have some difficulty holding their raised arm in position for the length of the practice. You can put a bolster across your legs and use it to support your elbow. Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring-little fingers. Open and exhale slowly through the right nostril. Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Repeat 3 to 5 times, then release the hand mudra and go back to normal breathing. (NOTE: some yoga schools begin this sequence by first closing the left nostril and inhaling through the right; this order is prescribed in the Hatha Yoga Pradipika, 2.7-10). Traditionally Nadi Shodhana includes breath retention, fixed ratio breathing, and the repetition of certain "seed" mantras (cf. Gheranda Samhita 5.38-54). For beginning pranayama students, it's best to focus only on the inhales and exhales.
nadi = channel
shodhana = cleaning, purifying
(kah-pah-lah-BAH-tee) Step by Step Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs. Focus on your lower belly. Many beginners aren't able to isolate and contract this area. If needed, cup one hand lightly in the other and press them gently against your lower belly. Now quickly contract (or pump your fisted hands against) your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction (or your hands), so the belly "rebounds" to suck air into your lungs. Pace yourself slowly at first. Repeat eight to 10 times at about one exhale-inhale cycle every second or two. As you become more adept at contracting/releasing your lower belly, you can increase your pace to about two exhale-inhale cycles every second. Imagine the exhale sweeping out or "brightening" the inner lining of your skull. Do 25 to 30 cycles at first. Gradually increase the number of cycles you do each practice to 100 or more.
kapala = skull
bhati = light (implying perception, knowledge)
(oo-jy [rhymes with "pie"]-ee) Step by Step
ujjayi = to conquer, to be victorious
Ujjayi is especially known for the soft hissing sound the breather makes by directing her inhales and exhales over the back of her throat. To learn how, try this.
Inhale through your nose, then exhale slowly through a wide-open mouth. Direct the out-going breath slowly across the back of your throat with a drawn-out HA sound. Repeat several times, then close your mouth. Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat. Ideally, this will create, and you should hear, a soft hissing sound.
This sound, called ajapa mantra (pronounced ah-JOP-ah mahn-trah, the "unspoken mantra"), serves three purposes: it helps to slow the breath down (which is exactly what we want for Ujjayi), to focus awareness on the breath and prevent your min "wandering," and to regulate, by continually monitoring and adjusting the evenness of the sound, the smooth flow of breath (another important element of Ujjayi).
Start with 5 to 8 minutes of practice, gradually increase your time to 10 to 15 minutes. When finished return to normal breathing for a minute or two, then lie down in Shavasana (Corpse Pose) for a few minutes.
Ujjayi is the foundation of many other techniques listed on this site; e.g., ratio breathing, svara yoga, digital pranayama, retention along with the two bandhas. Note that Ajapa Mantra isn't used when performing digital pranayama.
(kuhm-BAH-kah)
kumbha = pot (a traditional image of the human torso as a container for the breath with two "openings" at the throat and base of the pelvis)
antara (ahn-TAH-rah) = interior
bahya (BAH-yah) = outer
Step by Step
Antara Kumbhaka requires the application of both Jalandhara and Mula Bandhas; in addition the rib case gently "hugs" the lungs.
Establish Sama Vritti Ujjayi (and for this example, the vritti count is 6 OMs). To begin, apply the two bandhas as you near the end of your inhale, and retain the breath for 2 OMs, no more. Gently squeeze the ribs against the expanded lungs. Then exhale, concurrently releasing Mula Bandha and, when finished, raise your head to neutral. DON'T perform Kumbhaka on successive breaths; take 2 to 3 Ujjayi breaths before the next retention.
In general your first Kumbhakas should be one-third to one-half the length of your Sama Vritti count. Practice at this level until you're completely comfortable, which may take several weeks or longer.
Then gradually reduce the number of Ujjayis between Kumbhakas until you can comfortably retain your breath for 2 OMs on successive inhales for about 5 minutes. Next increase your Kumbhaka to 3 OMs, but again separate them by 2 to 3 Ujjayis. Again gradually reduce the Ujjayis until you can comfortably retain for 3 OMs on successive inhales for 5 minutes.
Proceed methodically until your Kumbhaka count matches your Sama Vritti count. Now STOP. Don't go any further without direct guidance from an experienced teacher.
The Yoga Health Foundation has declared September to be Yoga Month. They are sponsoring Yoga Health Festivals in 10 major cities in US; those remaining include New York, Chicago, Austin, Los Angeles, San Diego, San Francisco, and Vancouver. The festivals will bring in noted yoga teachers to teach and lecture, as well as exhibits of yoga products and concerts. Should be worth checking out if they are coming to your town.
">
Just thought of sharing with those who would be interested to go through the review (by David Boles) before venturing into Asthanga Yoga. Read more...
