The first requisite of pranayama is the selection of proper place for it. the place selected should be even, clean, peaceful and airy.It is better if it is done in garden.But the place which admits direct and strong wind should be avoided. Do not perform pranayama under a fan on full speed. A noisy or crowded place is also unfit for pranayama.
2) Time:-
The best time to perform Pranayama is in the morning hours before the dawn when the atmosphere is clean and peaceful, free from dust and full of pure air . But the body must be properly cleansed before sitting for pranayama. A beginner should practice 5 to 10 mins only.Gradually can increase up to half an hour to one hour.Changing the timing now and then or leaving the practice and starting it again is not good. it can even be harmful.
3) Posture:-
The best posture for Pranyayama is Padmasana or Siddasana. Sit comfortably in any of these postures. Keeping the body Erect but without any stiffness. In Pranayama the body should be erect without any movement of any limb, there should not be any sort of tension on the face . it should be practiced by keeping a smile on the face.
4) Technique:-
Pranayama is not the normal way of breathing. It is a specific way of inhaling and exhaling. While doing Pranayama one should concentrate on one's breath.Inhaling and exhaling should be slow and regular.
One should advance it slowly and gradually in accordance with one's capacity and experience.
Benefits of Pranayama:
1) Pranayama techniques are beneficial in treating a range of stress related disorder.
2) Pranayama improves the autonomic functions.
3) It helps relieving the symptoms of asthma.
4) It reduces the signs of stress in the body.
5) Practicing pranayama everyday can assist in steady mind, strong will power and sound
judgement.
6) Regular pranayama can extend life and enhance ones perception of life.
7) Number of studies show that pranayama causes change in the cardio respiratory system including lowering of blood pressure.
8) Certain pranayama’s are excellent for weight loss.
Bend your knees and bring your heels as close to the buttocks as possible. The heels should be about 1 foot apart.
Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
Lift your body up with the support of the palms and the feet.
Rotate the head slightly, so that your gaze is towards the floor.
Stretch your thighs and shoulders. In the final position your body looks like a
n arch, almost like a wheel.
Maintain this position, according to your capacity.
To release the position, lower your body till it touches the ground. Straighten your legs. Hands can go back to the original position to the sides.
Chakrasana should be followed by forward bending poses to counteract the pressure created by the back bend.
Chakrasana should be avoided by those suffering from cardiac ailments, high blood pressure, vertigo and those who have undergone recent surgeries.
Benefits of Chakrasana
Chakrasana strengthens the back and abdominal muscles.
It tones the organs in the abdomen including the digestive, excretory and reproductive organs.
It helps in making the spine elastic,relives backache,srtegthen the musles of the shoulders,chest and abdomen.
It also cures shakiness of hands,neck and head.
NOTE: Chakrasana should be practiced under the guidance of the instructor to avoid injuries to back,neck shoulder.
UPASANA
METHOD:
It is reverse posture of chakrasana. Lie down on the back . first stretch your feet outward and then raise your legs straight upto 45 degree. Now raise your back and try to touch the feet with your hands straight. Only the buttocks should be on the ground. Now leave the feet and stay in the position for some time. Concentrate on manipur chakra.
Benefits:
1) It reduces the paunch and cures constipation
2) As it is a reverse posture, it brings the nervous system in a natural position.
Meaning of the Sanskrit word ‘Simha’ is "Lion". When we are in this Yoga Posture, the shape of our body looks like a lion. Thus this asana is known as ‘Lion Pose’. This asana is one of the easy postures. Those who are beginners, they can do this pose without much assistance from their teachers. Lion pose is different than other poses of yoga. This is the pose that benefits our vital limbs like face, jaw, mouth, throat and tongue. There are perhaps no other similar poses which would provide exercises to these parts of our body.
Benefits of Simhasana ( Lion Pose):
Relives tension in the face. Keeps eyes healthy by stimulating the nerves. Improves circulation of blood to the face Helps prevent sore throat, asthma, and other respiratory ailments Helps in treating bad breath.
Method:
Settle yourself in kneeling position on your yoga mat. You can sit in the posture called Thunderbolt. That would be the most comfortable position. Put the front of your right ankle over the back of the left. The feet should be pointing out to the sides. The perineum should be positioned in snuggling down onto the top your right heel.
Before starting the lion pose, you are to exhale. Then put both the hands stretched on the floor. Keep the fingers of the hands wide open. You can also keep the fingers in a manner so as they look like the claws of a big bird.
Now inhale deeply. Ensure that the inhaling should be done by nose only, and not by mouth.
Open your mouth wide and stretch the tongue out as if you intend to touch your chin by the tongue. Keep the tip of the tongue down toward the chin. Both the eyes should be kept in widely open position.
Then exhale slowly with uttering the sound “Ha”. Repeating of the same word would provide ample exercise to your throat muscles. You can repeat this pose as many times you wish.
After doing this posture, you can come again to kneeling position.
Following Asana's should be practiced regularly to get flat stomach or reduce fats near stomach.(It also helps in flexibility)
1) Tadasana (Mountain Pose):
Stand erect, legs together,hands by the side of the thighs. Gaze in front.Raise your hands straight in front up to arms. Palms facing each other.Bring the hands up straight to the sky, fingers pointing upward.Now slowly raise your heels and stand on toes. Raise heels as much as you can. Stretch body up as much as possible.While returning to the original position, bring your heels on the ground first.Slowly bring down your hands also. 2) Surya Namaskar (Sun Salutation):
check out the video.
3) Padahastasana (Standing Forward Bend):
PADHASTASANA
Inhale slowly, then exhaling slowly bend forward as much as possible. Try to touch your knees, calves, ankles, or feet. Do the movement slowly and in a relaxed manner.Bend a little more and try to place the palms, with fingers pointing forward, on the ground on either side of the legs. Place the forehead between the knees. Stay in that position for 5 seconds or more time as comfortable to you. To release the posture, bend your knees slightly, press the soles of your feet downward and drop your tailbone, gradually bringing up the squeeze as you return to return to the original starting position.
Note: Those suffering from high blood pressure, heart disease and acidity, consult yoga expert before practicing.
4) Paschimottanasana (Seated Forward Bend):
Method: Sit on the ground, stretch the legs straight without bending in the front. Exhale and bend forward till you are able to catch hold of your toes keeping the legs straight. you may even bury your face between the knees. remains thus for 5 sec and then slowly raise the body to the original position and inhale.repeat this asana three to five times.
5) Pavanamuktasana (Wind Relieving Pose):
Method: Lie down Supine with your heals together, arm stretched by your sides.inhale and slowly bend one knee as you raise it.tuck the knee into your chest, holding and press it with interlocked fingers.exhaling,straighten the knee bringing the leg onto the floor . Repeat with the other leg. do this asana a few times altering the legs. then bend both the legs together and do this asana in the same manner.
6) Naukasana (Boat Pose):
Method:
The naukasana pose comes from the words "nauka," which means boat, and "asana," which refers to the relaxed position you take to do the yoga move. When you do a naukasana, your body form resembles a boat. Hence, the naukasana pose is often referred to as the boat pose. A naukasana can be done on your stomach, which is the more common form, but a version can also be done while you lie on your back. Both forms of the naukasana may improve your physical and mental health.
7) Ushtrasana (Camel Pose):
Method: First sit in Vajrasana posture and stand upon your knees. Gradually separate your knees until they are about 25 to 30 cm apart. Now place your hands on your waist in such a way that your fingers should be towards your abdomen and your thumbs on your kidneys toward your back . In the state,throw your neck back and also bend backward from your waist.when the bend is complete take your hands off your waist and put them on the soles of your feet throw your abdomen outward from the front and neck as far back as possible.stay in this position and take breathe normally. while coming back place your hands on your waist and stand erect on your knees, then sit in your rest posture.
8) Uttanpadasana (Raised Foot Pose):
Method:
Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor. Keep the sight at the toes of the feet. Continue normal breathing and try to maintain the posture steady.
9) Bhujangasana (Cobra Pose):
Method:
This asana is also known as cobra asana as the posture resembles that of an alarmed cobra. You need to lie prostrate on the ground and inhale. Raise your torso to the maximum possible level with the help of your hands. Inhale while you are raising your body and hold your body and your breath in this position and maintain this position as long as possible. Get back into the normal position and exhale.
NOTE: DO NOT JERK YOUR BODY OR BACK WHILE PRACTICING, SLOWLY AND GRADUALLY PRACTICE ALL THE ABOVE ASANAS.
HALASANA ( Plough pose): BENEFITS: 1) HALASANA is very useful for increasing physical and mental energy. 2) It helps in supply of fresh blood to the spine and its ligaments, abdominal cavity is compressed and fresh 3) blood enters this region. 4) It also gives strength to pancreas, spleen,kidney and liver. 5) It removes fat from the abdominal region and the waist. 6) It helps to cure back ache and fatigue of legs. 7) It also increases memory and elasticity. 8) It provides youthfulness to whole body and face. METHOD: step 1: Lie down on your back and stretch your body. step 2: keep your arms by your sides along the hips.the palms will face the ground. step 3: putting pressure on your hands, lift your legs slowly and make with them and angle of 90 degree at your waist. step 4: Head should not be lifted at all nor should there be any bend in the legs. The feet will remain completely stretched. Step 5: Put more pressure on the hands, lift your waist also and take your legs beyond your head with feet touching the ground. step 6: In this position your knees should go beyond your head in the entire process the legs will remain joined, the hands will stick to the ground and breathing should remain normal.(The legs should be lifted slowly as possible.do not do any violence to your body).
Step 7 tells how to get back to the normal position. step 7: Now lift yours hands from the ground and take them to the back of your head,so that they might touch the toes of your feet.Bring your legs back to 90 degree angle very slowly. Stay here for few seconds and then place the legs down on the ground, Relax completely in Savasana. Note : The beginners should raise legs only up to 90 degree at the waist and then come back.Increase the frequency slowly.Do 3 to 4 times daily.
2:50 AM
.jpg)
