Ashwatthasana

The asana posture to some extent resembles a papal tree(ficus religiosa). Which when fully grown, covers considerable area with its leafy branches. (papal in Sanskrit is ‘ashwattha’)

1. Stand straight.

2. Raise the left hand side ways and bring it in line with the shoulders, parallel to the ground; just behind the right foot. See that the knees do not bend.

3. Touch the right ear with the right hand, and raise the latter upward.

4. After some time repeat the asana changing position of hands.

5. Do the above series of movements four times.

Benefits of  Ashwatthasana - Pipal (also called amarvriksha i.e. immortal tree) symbolizes the tenor of Indian way of life. The asana is supposed to bestow vitality and strength to the body. It lends luster to the face. The waist, thighs, ribs, hands and legs become stronger. The body retains enough vitality to effectively carry out its allotted functions. It diminishes ‘rajas’ and ‘tamas’ habits and enhances ‘satoguna’. Its makes for longevity indeed like a Pipal tree, which successfully withstands mighty storms and remains steadfast, this asana helps maintain ideal physical, mental and moral attitude through vicissitudes and adversities of the mundane life.

Gaumukhasna (Cow Posture)

1. Fold your left leg in such way that their heel just touches right hip. Also fold right leg in the same way so as to touch its heel to left hip.

2. Thus the right knee comes over the left and in front of chest.

3. Now bring left palm behind back towards neck, raise right palm vertically over head and then join the fingers of both hands.

4. Try to make a hook of fingers and hold it together. Keep right elbow up behind head, sight fixed on any point in front and breathing normal.

5. Hold the posture for a minute and practice the Asana by changing the position of legs and hands.

Note – that the same side of hand is to be raised above head as of the leg side of which the knee is over other.

Benefit of  Gaumukhasna (Cow Posture) -  Improves lung’s function, helps to overcome respiratory, low blood pressure, diabetes, sciatica and prostate problems and  beneficial for persons having heart problems. Increases flexibility of neck, back and shoulder muscles.

Vajrasana ( Thunderbolt Posture )

Vajra means a flash of lightening with thunder of clouds and a diamond also, indicative of adamantine hardness. As the name suggests, it symbolizes that a Yogi can not be disturbed by any thing if sitting and meditating in perfect Vajrasana. This is Japans ‘Zen saints’ most preferred Posture, sitting on calves & heels. (Japanese, traditionally take their tea, breakfast and meals in this Asana).

Leaving the body free with head, neck & trunk of the body aligned straight right vertical, breathing freely and diaphragmatically, Perineum region touching the floor, eyes gently closed, face forward and gaze fixed on tip of the nose or in front, are the indications of perfect sitting posture. Asana is the foundation laid for meditation. Physically and mentally steady sitting meditative posture is only possible after having followed the principles of Yama and Niyama as it is almost impossible to meditate with a sick, impure, worrying and egoistic mind and body. In a broader sense, all the eight steps or organs of Yoga are practiced simultaneously. Any differentiation is only due to ignorance or at the initial stage of Yoga practice.

1. Be seated, preferably facing east (or north, as alternative) comfortably in any one of the meditative postures like Maitri Asana (Friendship Posture), Padmasana (Lotus Posture), Ardha Padmasana (Semi Lotus Posture), Swastic Asana (Auspicious Posture) or Vajrasana.

2. Eyes gently closed  and palms resting over knees, Thumb and index finger tips locked (Gyana-Mudra), spine, neck and head vertically erected and (Perineum, Pubis, Navel, Chin and Eyebrow center) aligned in a perfect straight line, shoulders and elbows relaxed, Gaze (insight) fixed over tip of the nose or in front (at the eye level).

3. Keep face forward, chest elevated and top of the head aligned parallel to roof, not tilted in any of the four sides. Face relaxed, awareness totally focused on slowly and freely breathing, state of the mind perfectly indrawn, thoughtless, steady and meditative.

Siddhasana

1. Right or left heel is placed below perineum (keeping a little pressure over it) and the other on pubic bone.

2.Moola Bandha is constantly applied in this posture for intense meditation or realization of Samadhi.

Ardhapadmasana ( Half Lotus Posture )

This is also an easy posture therefore recommended for beginners or novice Yoga practitioners.

1. It is like Padmasana with the only difference that one foot is placed over opposite thigh instead of both.

Padmasana ( Lotus Posture )

An ideal sitting posture for regular and advanced Yoga practitioners.

1. Both cross legged feet are placed over thighs.

2. The posture of legs is like leaf of a lotus, torso like stem and head like that of the flower blossoming to its exquisite.

3. The flower remains untouched to mud, though born and living on it, attributing a philosophical meaning to the Asana.

4. It takes time to be perfected in this Asana, therefore should be practiced for short but progressively increasing durations.

Swastic Asana ( Auspicious Posture )

A good well spread Asana foundation is laid comfortably in this posture, therefore recommended for beginners.

1. Be seated with cross legs in such a way that both big toes are visible between the thighs and calves.

2. By persons having heavy hips and thighs, a pillow or a cotton/coir cushion of two to three inches of thickness can be used below hips for prolonged Pranayama and meditation sittings.

3. It will help them reducing tension in thigh muscles while sitting.

Maitri Asana

Friendship Posture (sitting on chair, for those who find it difficult to sit on floor due to knee pain or old age.

1. Be seated on an unarmed chair, stool, bench or bed of appropriate height.

2. Feet resting flat on floor, thighs and calves right angled, knees joined, hands resting over it with palms facing thighs or postured in Gyana Mudra.

3. Back, neck and head held straight up right, shoulders and hand relaxed, face muscles relaxed, gaze fixed on tip of nose. That is a perfect Maitri Asana.

4. All kinds of Pranayama and meditations can be performed in this simple and easy posture.

Tadasana (Palm tree Posture)

1. Keep standing with heels joined, palms by sides and face forward.

2. With deep inhalation, lift your heels simultaneously raising hands straight in front of shoulders with palms facing floor, pause for a while and further lift hands above head.

3. Palms facing forward, stretch your whole body upwards, virtually standing on toes. Maintain the posture for a few seconds while restraining breath within.

4.Come to the original standing position by performing the posture in reverse order along with slowly exhalation. Repeat the performance three times and relax.

Benefits of Tadasana (Palm tree Posture) – helps in increasing body height of teenagers and enhances concentration level.

Supta-Pavanamuktasana

Supta means a state of lying or sleeping, Pavana – air (here it refers to gastroentric gases), Mukta – free or release, and Asana – posture; respectively. Supta-Pavanamuktasana enables the practitioner to release gastric gases easily, hence the name Supta-Pavanamuktasana.

1. Lay down on your Back.

2. Join heels and big toe. Fold left leg and bring knee over chest.

3. With the help of fingers’ interlock placed below knees, give pressure to knees towards chest accompanied with complete exhalation.

4. Increase pressure on stomach with pressing thigh on it, lift and touch forehead or nose or chin to knee and retain the posture and air out for some time.

5. Release pressure, unfold leg and open finger lock and bring down head on floor with inhalation.

6. Unfold the leg to normal lying position and hands near thighs.

7. Pause & relax. (During final stage of posture, don’t allow raising right knee from floor; however any person who has any problem of hernia will be an exception).

8. Repeat the posture with right leg also in the same manner.

9. Repeat with both the legs joined together in the same way.

10. In the final posture roll down and up 4-5 times with curved back, also tilt to left and then to right.

11. Release pressure, unfold legs and open finger lock with inhalation.

12. Straighten the legs full length to normal lying position and relax.

Benefits of Supta-Pavanamuktasana - Very useful practice for problems related to stomach like, constipation, gas and acidity etc, increases flexibility of spinal column. It is most likely that residual gastric gases accumulated in colon tract and rectum may get released during practice of Supta-Pavanamuktasana, thereby instantaneously relieving the stomach.

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