Yoga Asanas

"I stand ready to obey Thy least command."
Improves posture, balance and self-awareness. A deceptive pose in that it appears so simple that some students may ask - "why bother?" But just as there's more to breathing than meets the eye, there is more to standing, too. This pose is essential for most of the standing poses in Hatha Yoga. It will greatly improve your posture and increase your spatial awareness in relation to the earth.

The word ‘Chakra’ means a wheel and ‘Kati’ means waist. In this asana the body is bent laterally so as to resemble a half wheel.
The spine is often subjected to the action of forward bending. The Ardha-Katichakrasana improves flexibility of the spine by rendering it a lateral bend

The similarity of the term TRIKONA in Sanskrit and the Greek term TRIGONOS is striking . Thus, the translation for TRIKONASANA is 'The Posture of the Triangle' .
The triangle engages every part of the body, strengthens the core, opens the hips and shoulders and stretches the legs.
In Hindu spirituality the triangle is a potent symbol for the divine principle, and it is frequently found in the yantras and mandalas used for meditation. Pointing downward it represents Shakti, the dynamic female principle; pointing up it stands for Siva, the passive male force.

How would you like one magical pose that can open up your entire body? An easy pose to do during  breaks at work or before a favorite sport? An enjoyable pose that will stretch your legs, relieve tension in your back, neck, and shoulders, and boost your energy?
 
Padottanasana means "posture in which the legs stretch upward." Prasarita Padottanasana is a standing wide-legged, forward bend.  This is one of those poses that feels so good that you may want to take breaks to do it throughout your day. It feels great to do this pose after sitting at your computer for a while.

This Spinal Twist Yoga Pose, which takes its Sanskrit name from the great Yogic Sage Matsyendra, is one of the few Yoga Poses in the Basic Session that rotates the spine. Most bend the Spinal Column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves digestion.
 

BADDHA KONASANA:  BADDHA means "caught", "held", and KONASANA means "angle". Reference to this asana can be seen in  the renowned yogic treaty HATHA YOGA PRADIPIKA. The ancient text outlines that the this asana  is the destroyer of all diseases.

The Bow or Dhanurasana Yoga Posture raises both halves of the body at once, combining the movements of the Cobra and Locust, and countering the Plough and the Forward Bend. Like an archer stringing a bow, you use your hands and arms to pull your trunk and legs up together to form a curve. This tones your back muscles and maintains the elasticity of your spine, improving posture and increasing vitality. Balancing the weight of the body on your abdomen also reduces abdominal fat and keeps the digestive and reproductive systems healthy.

Halasana: Hala means 'plough'. This graceful posture, which superbly stretches the whole body, is one of the most important basic poses of Yoga. It is often performed as a continuation of the Sarvangasana, to which it is closely related.

Jatra Parivruttasana: Jathara in Sanskrit means the stomach and parivartana means turning or rolling. The asana works directly on the Liver , Pancreas and Spleen. The asana renders relief to those who suffer from Diabetic conditions and Obesity.

Sarvangasana: "Inversions cultivate the yogic mind."
Sarvangasana is the mother of all asanas. As the mother maintains harmony and peace in the family, this asana brings harmony and peace to our body. There is hardly  any organ or area in the whole body which this asana
does not  activate. If a person practices Sarvangasana regularly, it helps him improve vigor, strength and sense of well being. It makes one feel confident and brings vitality after regular practice.

Shashankasana:The Moon pose, or Shashankrasana, stimulates the parasympathetic nervous system and gradually slows down the breathing and the heart rate. It turns the awareness inwards and helps one’s mind
become more introverted while in the posture. It calms and soothes the body.

Siddhasana: One of the most popular meditation postures is Siddhasana. The Sanskrit name means "Perfect Pose," because one attains perfection in Yoga by meditating in this position. The positions of the legs and the hands
also contain the body energies by closing the circuits and allowing awakened vital forces to remain in the system during meditation practice.

Vakrasana: This Simple Twist strengthens the entire nervous system and helps overcome spinal deformities. The crossing of the positive and negative currents affects their equilibrium and results in perfect health. Psychologically this posture induces balance, stability and self-confidence.

Ustrasana:  Ustrasana  is a wonderful backbend for bringing increased vitality to the organs of respiration. It requires us to lift out of the waist, hug the inner thighs, lift the chest, and lean the shoulders back. If you can drop your head all the way back without feeling any discomfort, then great, do it.

Padahastasana:The English for the Sanskrit PADA is "foot", and for HASTA is "hand". Consequently, this asana implies a forward bend of the trunk, touching or grasping the toes with the hands.

Mukasana: This asana is performed in combination with Veerabadrasana.

Padauttanasana: Pada means legs, Uttana means lifting. Lifting the legs to about 30degrees is called   padauttanasana.

Parivrtta Trikonasana challenges your balance, poise and ability to remain centered and focused. Imagine taking a triangular structure and turning it on its side or upside down. In a sense the triangle would look the same no matter what side you laid it on. That is the challenge and the benefit of Parivrtta Trikonasana,  to maintain that sense of the trinity – well balanced,
properly focused and integrated.

Parsvottanasana is a pose half-way between Trikonasana and Parivrtta Trikonasana.  Also know as runner's stretch, the asana deeply stretches the backs of the legs and improves balance, mental functions and circulation.

Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose is said to increases stamina.

"In stillness I touch my inner strength."
The Vajrasana or the Diamond Throne is the seat of Enlightenment, which was made in the 3rd century B.C. by King Ashoka the Great. This is where Prince Siddhartha sat to become the Buddha and which is the Holiest of Holy places to the Buddhist world.
This asana is called the Adamantine Pose. It resembles somewhat the Namaz posture in which Moslems sit for prayer. To do it we kneel, then sit on the heels so that the calves touch the thighs. The whole weight of the body is put on knees and ankles which make it rather difficult to execute at first. But the pain in the knees and ankle joints will soon disappear and in time they become very flexible.

There are 7 Chakras as per the Hindu system, which are located at the 7 Endocrine glands. They are arranged in a fantastic system that demonstrates that the human form is indeed a microcosm of the universe, and our emotional and spiritual energies have centers of focus that we can use to improve our lives . Together the seven chakras form a profound formula for wholeness, linking our physical, emotional, mental, and spiritual selves into one indivisible whole.

It is said that you are only as young as your back is flexible.  Bhujangasana, or the Cobra pose, will provide a flexible back as well as strengthen the shoulders and arms..
This is a basic yoga posture. It is very easy to do especially if your back is not too stiff and rigid.

Eka pada salabasana: This is the variation of the Salabasana pose . Eka pada means one leg and   those who are unable to perform the full   Salabhasana can practice with this variation.
Salabhasana is an effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper back bends.
It is an unassuming pose, but on practice we shall see that this asana is for more interesting and challenging than it appears at first glance

Janusrasaasana: Janu Sirsasana is a forward bend asana for all levels of students. Janu Sirsasana (Head-to-Knee Forward Bend) is a challenging pose—especially for men. It can take quite awhile for the hips, lower back, and hamstrings to open up enough to allow the full range of motion in this  asana.

Salabhasana is an effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper back bends.It is an unassuming pose, but on practice we shall see that this asana is for more interesting and challenging than it appears at first glance.

Savasana: "Bones, muscles, movement I surrender now; anxiety, elation and depression, churning thoughts all these I give into the hands of peace."Why is it that  every yoga class, no matter what school of thought  we conclude the session with Savasana? 
Could Savasana be the most important asana we do?

SARPASANA : A beautiful heart opening pose, Sarpasana  allows us to unlock our inner strength and beauty. Few asanas are more invigorating and exhilarating than backbends. They stimulate the spine, expand the chest
and abdomen, strengthen the nervous system, and improve circulation to all the vital organs. Sarpasana enhance our breathing by releasing the tension in the spine, chest, and abdomen that keeps the diaphragm from moving freely and the lungs from expanding fully and evenly.

The Sanskrit word Vipareeta means ‘Inverted’ and Karani means ‘One who does’.  The inverted posture sustained in this Mudra is used to reverse the downward and outward movement of energy and redirect it back to the
brain.  When this happens the whole being is revitalized and awareness expands.  As the practice is perfected, the flow of Prana becomes balanced.    The metabolic rate may increase when this Mudra is practiced for periods of half an hour or more.

Spta-Vajrasana:The term 'Vajra' has the following meanings: lightning , powerful light, weapon of the god Indra and diamond. In the spiritual teaching known under the name Mahayana, Vajra is the emblem, the
attribute of the highest spiritual power.

Navasana strengthens the legs and core body while opening the chest and stretching the lower back. Navasana tones the kidneys and stimulates the
reproductive and digestive systems. This challenging posture helps develop determination, stamina, and boldness of spirit.  It also fosters a satisfying sense of vigor and warmth, and offers a healthy dose of vitality that can propel us through our day with steadiness and ease.

Matsya, the fish, was one of the incarnations of Lord  Vishnu, who assumed this form to save the world from Floods. The Matsyasana or Fish Yoga Pose  is the counter pose to the Shoulder stand and must always be practiced after it. Having stretched the neck and upper spine in the Shoulder stand, you now compress them as you arch back, relieving stiffness in your neck and shoulder muscles and correcting any tendency to develop rounded shoulders.

Mahamudra in Sanskrit means great seal and is a method of direct  introduction of the individual to the nature of Mind  and the practice of stabilizing the accompanying transcendental realization. If a document
bears the Great Seal of the Emperor, then there is no question as to the authenticity of that document.  Similarly, it is said that during the genuine
experience of Mahamudra, one has no question that one is directly glimpsing the nature of the Mind  and that recalling and stabilizing this experience leads to Enlightenment.

Parsva konasana: We can clearly experience the pairs of opposites in
Parsvakonasana, a fundamental standing pose that not only builds strength in the legs and flexibility in the hips but imbues us with steadfastness and willpower.

This is the description of Gorakshanatha in Hatha Yoga Pradipika: "Pashchimottanasana, first among asanas, directs the flow of Prana Vayu along Sushumna Nadi. This asana stimulates gastric secretion and removes fat from the abdominal area, leaving it supple. It also confers equality and equilibrium to the nerves."In Sanskrit, Paschima refers to back or west, and Uttana means extension or bend. Thus, the term "Pashchimottanasana" is translated as "the posture of posterior extension".

D E C L A R A T I O N
The Madras Documentary Company (MDC) declares that the information given are based on ancient writings and established practices of the Science of Yoga. The recommendations made  are based on the years of experience of the Yoga Master.  This program is not a replacement to any medical treatment. It is advised that each viewer must consult his medical practioner before embarking on the practice of Yoga. The videos are not a replacement to working with a Yoga Master. The viewers are advised to study the suitability of the Asanas to their physical, mental and emotional state before starting the practice of Yoga. MDC is not responsible in any way for the performance or non-performance of the information in the program. MDC does not take responsibility for any damages, injury and hardships, either physical, mental or financial, incurred by anybody who acts upon the information in the program. The program presented is not to be interpreted as a guide to holistic or any other healing or beneficial process.