Chakrasana -The Wheel Pose Supine

"Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.

 

 

Sequence:

1. Lie down on your back with both legs apart.
2. Stretch both arms on either side with palms facing downward.
3. Fold both knees and draw the legs back.
4. The heels should be touching the respective buttocks. Both soles should be touching the ground.
5. Bring your hand backwards and place the hands beside the head. The palms should be facing downwards.
6. The palm and heel of each side should be in one straight line.
7. Inhale slowly.
8. Continue inhaling and press the palms and hand on the ground.
9. Taking the support of the hands and legs, raise your shoulder, chest, abdomen, hips and thighs above the ground.
10. The neck and back should be arched with the crown of your head resting firmly on the ground.
11. Exhale and inhale a few time while at this position.
12. Take a deep breath.
13. Press your feet and palms on the ground while holding your breath.
14. Taking the support of your hands and feet, slowly raise your head, shoulders, trunk, abdomen, hips and thighs to the optimum level.
15. Your head should be hanging in between your shoulders.
16. Make sure the elbows are not bent.
17. Try to arch the body as much as possible.
18. Hold your breath and stay in this position for about ten seconds.
19. Exhaling gradually, bring the lower part of your body down and return to the starting position.

 

 

Benefits:

• The pelvic and abdominal muscles gain strength with this pose.
• Supine Chakrasana benefits all parts of the body.
• The posture also helps strengthen the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.

Chakrasana - Standing Wheel Pose

"Chakra" means 'wheel' in Sanskrit.

Sequence:

1. Stand erect with feet wide apart.
2. Keep both hands on the sides touching the thighs. The fingers should be close together.
3. Look straight.
4. Slowly inhale deeply.
5. Keeping your body tense, continue inhaling and raise your right hand laterally above your head.
6. Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
7. Ensure that the right hand and palm is turned inwards from the shoulder while raising the hand.
8. Exhale slowly and raise your right shoulder and simultaneously bend your trunk and head to the left till the hand becomes parallel to the ground.
9. Take care not to bend your right hand at the elbow.
10. Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
11. As you are bending, slide the left hand down the left thigh till it reaches the knee.
12. Hold this posture as long as you can comfortably hold your breath.
13. Begin inhaling and return to the starting posture. Return your right arm, trunk and head back to the straight position.
14. As you bring the right arm below the shoulder turn the palm inward.
15. Bring back the right arm to resting position by the right thigh.
16. With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
17. Complete exhalation.
18. Repeat the above steps for the left side.

 

Benefits:

• The lateral bend in Chakrasana makes the spinal column elastic.
• This pose also makes the hip joint flexible..
• The pose is good for checking the rigidity of the rib cage, resulting in an increase of lung capacity.
• Chakrasana results in a supple and resilient body..

Halasana - Plough Pose

The word "Hala" connotes 'plough' in Sanskrit. In this posture the practitioner's body is akin to an Indian plough.

 

 

Sequence:

1. Lie down on the floor on your back and come into Ardha Halasana posture.
2. Exhale slowly and press the palms on the floor.
3. Raise your posterior, hips and lower back off the ground.
4. While raising the lower part of your body, bring the feet closer down to the ground near your head. Keep your knees straight.
5. Try to touch the ground with your feet.
6. Inhale and breathe normally.
7. Move your toes away from the head along the floor with further curvature of the spine until it reaches the maximum limit.
8. Assume a steady posture and exhale completely.
9. Breathe deeply.
10. Exhale and slide the toes further such that your lower thighs lie just above the forehead.
11. Continue to breathe normally.
12. Form a chin-lock with your chin pressing against the chest.
13. Bring both hands to the side of your head.
14. Form a finger lock encircling your head.
15. Keep your legs straight and toes should be pressing the ground.
16. Hold this posture as long as you comfortably can. Maintain normal breathing.
17. Bring the hands back to the sides of the body.
18. Inhale slowly and bring the legs back to the vertical position without bending the knees.
19. Exhale and now bring the legs back on the ground.
20. Resume normal breathing.
21. Relax with Savasana.

 

Caution:

• Never practice this pose after meals.
• Menstruating and pregnant women should not practice this pose.
• Do not apply excessive pressure on your abdomen while practicing the pose.
• Halasana should not be practiced by people having heart problems, high blood pressure or hernia.

 

 

Benefits:

• The pose helps in treatment of rheumatism.
• It relieves tension from the neck and back, by stretching the muscles of the region.
• It cures slouching and helps in attaining a straight standing posture..
• It helps attain a slimmer waist as well as makes the hips suppler..
• Halasana exercises the entire spinal column and provides flexibility.
• This pose should be practiced by people wanting to lose weight and attain a flat tummy.
• It helps in removing laziness and fatigue
• Your heart gets strengthened owing to the alternate pressure put on the heart muscle. Blood circulation is also improved.

 

 

 

Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.

Sequence:

1. Lie down on your yoga mat on your back with your legs stretched out.
2. Bring the heels and toes of both legs close together.
3. Relax your body.
4. Stretch your arms on both sides with the palms facing the floor.
5. Press the palms down.
6. Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
7. Keep your leg straight and make sure that it does not bend at the knee.
8. Continue inhaling while holding your leg straight at the height you feel comfortable.
9. Hold your breath for a few seconds.
10. Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
11. Repeat the same process with your left leg.
12. Do three cycles of the above, alternating legs.
13. When done, relax your body.
14. Breathe in and press the palms on the floor.
15. Continue inhaling and raise both legs off the ground.
16. With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
17. Then 60 degrees and finally till both the legs make an angle of 90 degrees with the floor. Take care that the knees are not bent.
18. Complete inhalation.
19. Fix your gaze on your toes.
20. Hold your breath as long as you comfortably can.
21. Now while exhaling bring down the legs slowly holding the position for a few seconds each at 30 and 60 degrees, again taking care the knees do not bend.
22. Do the same three times with both legs in quick succession.

Caution:

• It is preferred that you practice this pose on an empty stomach.
• Your back and head should keep touching the floor at all times.
• When raising or lowering the legs, they should not shake.
• Menstruating women as well as pregnant women should not practice Ardha Halasana.

 

Benefits:

• You can practice this asana even on your bed before you get up in the morning. This will help cure constipation.
• Ardha Halasana helps regulate bowel movements.
• It helps build up elasticity of the abdominal region.
• Practicing the asana several times a day brings relief to people with varicose veins.
• The pose prevents hernia.
• Women suffering from menstrual disorders should practice Ardha halasana.

Anuloma Viloma - Alternate Nostril Breathing

In this pranayama, you breathe in and out through alternate nostrils. Hence the name.

Sequence:

1. Place your right hand on your nose to close the nostrils.
2. Fold in your index and middle fingers.
3. Place your ring and little finger on the left nostril.
4. Close the right nostril with your thumb.
5. Lift the fingers on the left nostril and breathe through it., retain your breath.
6. The right nostril should remain closed.
7. Close both the nostrils and hold your breath.
8. Open the right nostril and breathe out keeping the left nostril closed.
9. Breathe in through the right nostril keeping the left closed.
10. Hold your breath keeping both nostrils closed.
11. Exhale through your left nostril.
12. The right nostril should remain closed.
13. In the above steps, count to 2 while inhaling, 4 while holding the breath and 8 while exhaling.
14. Repeat the above eight times.
15. You can build up to 16 times at one go.

Benefits:

• This pranayama helps achieve a melodious voice.
• Anuloma Viloma restores normal breathing.
• It is beneficial for relaxation of mind and body.

 

Padmasana - The Lotus Pose

"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.

 

 

Sequence:

1. Sit down on the floor with your legs stretched out in front.
2. Grasp the ankle of your right leg with the right hand and the big toe with the fingers of the left hand.
3. Pull the right leg closer to the root of the left thigh, folding the right leg at the knee.
4. Without straining the muscles of the knee place the right foot atop the left thigh.
5. Similarly hold the left leg and place it on top of the right thigh.
6. Press your knees with your palms to ensure they touch the ground.
7. The soles of both feet should face upwards.
8. Bring your head, neck and spine in one straight line.
9. Place palms on the heels of both feet. The palms should be curved in the form of cups and rest one on top of the other.
10. Maintain this posture until you feel the strain in your legs.
11. You may close your eyes if you want.
12. Open your eyes and unlock the feet.
13. Return to the starting posture.

Caution:

• Sciatica patients should avoid this pose.
• Padmasana should never be performed immediately after meals.
• Sitting posture should be erect.

 

 

Benefits:

• Padmasana helps to get rid of flab around abdomen, thighs and buttocks.
• The thigh and calf muscles become stronger.
• Arthritis of knee, ankle and hip joints is relieved with practice of Padmasana.
• The pose helps attain a straight posture.
• Padmasana ensures the required blood supply to the abdomino-genital and pelvic areas.
• All muscles, tendons and ligaments are flexed and extended during Padmasana. They are then relaxed when you relax.
• Padmasana tones up the abdomen and spine.
• The erect spine attained in this posture prevents compression of the abdominal viscera.

 

Kapal Bhati

"Kapal" means 'skull' and "bhati" means 'shine' in Sanskrit. This pranayama cleanses the respiratory system, particularly the nasal passages in the skull.

Sequence:

1. Sit comfortably and firmly in Padmasana.
2. Exhale all the air from your lungs.
3. Inhale and exhale deeply 4-5 times.
4. Relax the abdominal muscles.
5. Take a shallow breath.
6. Expel air forcefully through both nostrils.
7. As you breathe out make a hissing sound.
8. Simultaneously, contract the abdominal muscles quickly and vigorously.
9. Release the contraction and take air into the lungs.
10. Contract your abdomen and expel the air out forcefully.
11. Let the abdomen relax once air is drawn in.
12. Repeat several times in quick succession to make a round.
13. At the end of each round, take a slow and deep breath to gain a normal breathing rhythm.
14. You can do three rounds of this pranayama in one sitting, resting in between each round.

Benefits:

• This helps remove all stale air from your lungs.
• Fresh air is supplied to the respiratory system.
• This pranayama increases lung capacity.
• Kapala Bhati is a beneficial breathing technique to provide elasticity to the diaphragm.

Pranayamas

Pranayama is an aspect of Yoga that deals with breathing. It is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy. Proper breathing is to bring more oxygen to the blood and to the brain, and to control Prana or the vital life energy.

Kapal Bhati

"Kapal" means 'skull' and "bhati" means 'shine' in Sanskrit. This pranayama cleanses the respiratory system, particularly the nasal passages in the skull.

Anuloma Viloma - Alternate Nostril Breathing

In this pranayama, you breathe in and out through alternate nostrils. Hence the name.

TRATAK SADHANA

Dhotirvastistatha Netishtratkam Nowlikam Tatha Kapalbhatischetani Khastkarmani Prachate — Hathayog Pradipika

 According to Hathayog Pradipika, there are six types of hathayoga: dhauti, vasti, neti, nauli, tratak and kapalbhati. These are all yogic processes (shat karma) which apart from imparting physical and mental peace also provide spiritual power. The first four, i.e., dhauti, vasti, neti and nauli are related to purification of the body, while the last two, tratak and kapalbhati, are related to spiritual achievements.

How does tratak sadhana affect us

The flow of thoughts in our brain is an on-going process. Due to this, 80 per cent of our energy is wasted and our central nerve system loses its balance. But when we attain tratak sadhana, gradually we start experiencing peace of mind, and thereafter we start getting rid of unwanted thoughts. With this process we start gaining more and more energy. And a time comes when we are able to perform an unusual feat.

But what is tratak sadhana? It is defined as focusing your attention with concentration on a point or on the flame of a lamp continuously, without blinking.

Three types of tratak sadhana

(a) Inner tratak Sadhana
(b) Middle tratak sadhana
(c) Outer tratak sadhana

Inner tratak sadhana is closing the eyes and focusing your attention on the middle of your forehead, where Lord Shiva’s third eye is located. In the beginning you may feel some pain or heat in your head but do not worry, as it will normalise gradually. Try to keep your entire attention on this point.

Benefits: With this yogic action you can hypnotise any person who is very far from you. It will also help in building your confidence, intelligence and patience. It will even take away negative thoughts and desires from your mind and will give you peace.

In Middle tratak sadhana, focus your eyes and attention on either the flame of a lamp (which is lit by the oil of black sesame) or on a crystal shivlinga. If you get a burning sensation in your eyes, close your eyes for some time and then again repeat this kriya (process). For this kriya, keep the lamp or shivlinga at a distance of 20 inches at eye level so that there is no strain or pressure on your neck.

Benefits: Improves concentration, memory and mental power. Besides, you get foresight, hypnotic and spiritual power. It also increases your working efficiency and the ability to read others' mind.

Outer tartak sadhna can be performed at anytime of the day or night, by focusing your eyes and attention on any object like the sun, moon, stars. Those who have a weak eyesight cannot perform this.

Benefits: Helps in getting rid of mental disorders and improves motivational power and foresight.

Do suksham pranayam before practising tratak because this sadhana requires mental peace. If your mind is not peaceful or comfortable, you cannot be successful. With suksham pranayama you can control your mind.

Rules of suksham pranayama:

Sit in sukhasan without any body movement and take in and release long deep breaths slowly. This has to be done for 21 days regularly for 15 minutes a day. It will be better to start trarak sadhana after this.

For tratak sadhana:

1. Sit on a blanket in sukhasna or sidhasna and keep back, neck and spine straight.

2. Keep negative thoughts and lust away from your mind.

3. Do tratak with dedication, patience and concentration.

4. Always practise in a closed room and be by yourself.

5. It is effective if practised at a fixed place and time.

6. Out of the three ways of practising tratak, choose the one with which you feel comfortable.

7. Try to spend more or equal time in this sadhana as you spend on the first day.

8. Leave all addictions.

9. Those suffering from tuberculosis, heart diseases, leprosy and eye diseases should not practise tratak.

10. While practising, do not move your body. Sit like a statue.

11. Practice after taking bath and wear loose clothes, preferably white.

12. Choose any one of three kriyas and practice it continuously for three months.

Yoga for Women

1. Why should women consider yoga as an integral part of their daily work?
2. Can woman practice all yoga poses?
3. Can women continue with their yoga practice during their menses?
4. What yoga asanas can be helpful in curing menstrual disorders?
5. Can yoga help ease my PMS?
6. Regular practice of which of which yoga can cure menstrual problems?
7. Can yoga relieve me of Menopause symptoms?

Q1. Why should women consider yoga as an integral part of their daily work?

Women should practice yoga to keep themselves fit and fine keeping in mind their physique, age and physical activities. Daily practice will help them to improve on their figure, impart energy and prevent various uterine and ovarian disorders during pregnancy and childbirth.

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Q2. Can woman practice all yoga poses?

Yes, women can practice most of the yoga pose. However, it is advised that she avoids difficult asanas like, Mayurasana, Poorna Matsyendrasana etc.

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Q3. Can women continue with their yoga practice during their menses?

A woman must avoid rigorous practice during her menses till the time it stops. It is best to relax at his point of time for which Savasana is specially recommended. Certain postures such as inversions (headstands, shoulder stands, etc.) are best avoided during menstruation--especially during heavy flow days. Practice during this period can lead to extensive bleeding and inverted postures can disrupt the menstrual flow.

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Q4. What yoga asanas can be helpful in curing menstrual disorders?

There are some asanas that help in curing the menstrual disorder and restore the regular pattern. They are Shalabhasana, Dhanurasana, Paschimotanasana, Ardha Matsyendrasana, Badha Konasana, Janusirasana, Bhadrasana, Pavana Muktasana, Naukasana, Bhujangasana. However, it should be kept in mind that they shouldn't be tried during the menstrual or extreme cases of distress.

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Q5. Can yoga help ease my PMS?

Premenstrual Syndrome or PMS is characterized by uncomfortable mental and physical symptoms that can occur up to two weeks prior to the onset of menstruation. It also helps your mind and body adapt with stress, anxiety and depression making you feel relaxed and calm, and enabling you to cope with psychological symptoms of PMS.

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Q6. Regular practice of which yoga pose can cure menstrual problems?

There are certain set of asanas, which, on doing regularly do not create any menstrual problems. They are Ushtrasana, Viparita Karani, Sarvangasana, Matsyasana, Halasana, Padahastasana, Supta Vajrasana, Uddiyana, Nauli, Moola Bandha, Trikonasana, Utkatasana and in addition to it Savasana will be helpful to reduce tension.

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Q7. Can yoga relieve me of Menopause symptoms?

Yoga balances the endocrine system which controls your body's production of hormones and it calms the nervous system, reducing stress and aggravation of hot flashes. Yoga is a weight-bearing exercise which strengthens your bones and prevents osteoporosis. It can massage the reproductive organs, relieve pelvic congestion and headaches, boost the immune system, reduce fatigue, and even out mood swings.