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Featured
Asana
Asana
is Sanskrit for posture or pose. There are literally thousands of poses
in the Hatha variation of yoga.
The featured asana will highlight the benefits of the posture,
and illustrate the correct form for practicing the posture.
THE
INVERTED POSTURES
Many
times a Yoga practice includes inverted postures towards the end of the
session. They help to quiet the mind in preparation for relaxation and
cool down the body. Blood flows more easily to the upper body, heart and
brain, helping to improve the circulation and combat lethargy. And being
upside-down provides a different perspective from which to view our world.
SARVANGASANA
(Shoulderstand)
This is an inverted posture that will invigorate
and rejuvenate the whole of your body. Its most important function, however,
is to stimulate the thyroid and parathyroid glands as the chin is pressed
into the base of the throat. Since it limits the use of the top of the
lungs, it encourages deep abdominal breathing and can promote patience,
relaxation, and a feeling of letting go. You can practice the shoulderstand
for many minutes.
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Lie down
on the floor with your feet together and your palms down beside
your body and flat on the floor.
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Inhale and
push down on your hands, raising your legs straight up above you.
Lift your hips and legs up about 45 degrees from the floor, taking
care not to move your head.
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Exhale and
support your back with your hands, keeping your arms as close
to your shoulders as possible. Thumbs are around the front of
your body, fingers at the back. Lift your legs up. Straighten
your back and take your legs up to a vertical position. Breathe
into the posture, keeping as straight as possible by pulling in
your buttocks. Keep your arms close to your body with your hands
near your shoulders. Your feet should be relaxed and pointing
toward the ceiling. Hold the position for five ujjayi breaths.
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BENEFITS
OF SARVANGASANA
- Stretches
the spine, helping to keep it strong and supple
- Regulates
the thyroid and the parathyroid glands
- Helps
venous blood to flow to the heart, thereby relieving varicose veins
CAUTION
Do not perform the Shoulderstand if you:
This
requires listening to your body and making that determination for yourself.
As always if it doesn’t feel right, don’t do it. HALASANA
( Plow)
Beginning
from Shoulderstand, the Plow is an extreme forward bend promoting strength
and flexibility to the back and neck. Breathe rhythmically and make sure
you don’t twist your head or neck.
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Start from
the Shoulderstand position (see above). Keeping your legs straight
and together, exhale and, with control, take them over your head.
Touch your feet onto the floor behind if your legs remain straight
and you feel no strain on your neck. Do not move your head.
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If your feet
can reach, clasp your fingers palms facing each other and extending
out on the floor away from your hips. Push your heels towards
the wall behind you with your toes tucked in toward your body.
Press the toes firmly down, lifting your hips to give a stretch
to the hamstrings. Hold the pose for about a minute. As you become
stronger, you can hold the position for a longer period.
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BENEFITS
OF HALASANA
Strengthens
the nervous system Improves blood circulation Stimulates and massages
internal organs Releases any tension from the shoulders and upper back
region Decreases insomnia
CAUTION
(Same as Shoulderstand)
MATSYANA
(Fish Posture)
This
asana is the counter-pose for the above demonstrated inversions in which
the chin has been locked into the chest and Jalandhara Bandha has been
engaged. By lifting the chin and drawing the head back there is a surge
of blood sent to the throat area. This benefits the thyroid. With the
chest expanding fully the breath is encouraged.
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Exhale as
you exit the shoulder stand series demonstrated above by placing
the hands on the floor with the arms straight. Roll down slowly
using the abdominal muscles to resist until the hips and legs
reach the floor. Pull the elbows toward the floor. Lift the chest
and drop the head back until the crown touches the floor. Remain
there for five deep breaths.
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UTTANA
PADASANA (Extended Leg Posture)
When
lifting the legs it is important that the abdominal bandhas are engaged.
This will support the lower back. Keep the legs fully active and extend
all the way though the balls of the feet and toes. When lifting the arms
extend fully from the shoulders all of the way through the fingertips. Lift
the chest in order to keep excess weight from settling in the neck. Keep
the feet glued together and the palms touching.
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Inhale
straighten the legs as you lift them forty-five degrees from the
floor with the toes pointed and the feet together. Raise the arms
parallel to the legs with the palms touching. If lifting the legs
and arms simultaneously is too intense you may place the hands
under the buttocks and lift only the legs or instead of lifting
the feet you may leave the legs on the floor and raise only the
arms.
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