February 2012
1 post
Meditation in a Nutshell
For many students of Yoga, meditation will be the most difficult exercise. You may ask why? What is so difficult about sitting still and focusing solely on our breathing? Well, the difficulty lies in unlearning the “bad habits” we have developed in the course of leading our current busy, frenetically paced lives.
As such, we have been conditioned into thinking that stillness and a quiet mind is...
August 2011
12 posts
Mayurasan: The Peacock Posture
Benefits:
The digestion and functions of the internal organs and glands are increased tremendously. This allows for better digestion. The scriptures of Hathayoga mention that if the person is able to remain stable in this position for three to five minutes, he or she will be able to digest poison. (I DO NOT RECOMMEND TRYING THIS OUT!)
In addition, this posture helps strengthen the...
Yogmudra: The Closing Posture
Benefits:
This posture relieves all abdominal disorders.
Instructions:
Sit in lotus, diamond, or simply cross legged (whichever is most comfortable for you).
With the hands clasped behind your back. Inhale deeply and, then, exhaling slowly, gradually bend forward till the forehead touches the ground.
Hold this position for a while. After, while slowly inhaling, revert back to the...
Ardh-Masyendrasan: The Lateral Spine Twist
Benefits:
This posture increases the flexibility of the spine and massages all the abdominal organs. This posture also helps cure gouty back and stimulates the pancreas, liver, and kidneys. This posture is very good for people with diabetes.
Instructions:
Sit down with your head, neck, and chest in line and your legs stretched out in front of you.
Gently bend one leg and bring that foot...
Chakrasan: The Wheel Posture
Benefits:
This posture increases spinal flexibility, strength in the triceps and back muscles, stretches the front side muscles of the chest and abdomen. In addition, the large muscles in the legs (quadriceps, thighs, hip ex-tensors, etc.) and shoulders are also working; thereby, increasing their strength.
This posture also helps reduce weight in obese people and helps diabetics by burning...
Dhanurasan: The Bow Posture
Benefits:
This posture helps relieve constipation, digestive ailments, and arthritic knees, hands, and joints. Regular practice will help relieve and prevent symptoms of arthritis.
In addition, the power of the muscles of the neck, back and waist increases. The functioning capacity of the lungs increases by doing internal retention of the breath. Blood flow is increased to the thyroid...
Makarasan: The Crocodile Posture
Benefits:
This posture provides relaxation to the body and should be done after every posture that is perform on your stomach (Bhujangasan, Shalabasan, Dhanurasan).
Instructions:
While lying down on your stomach, cross your arms in front of you by placing your hands on their opposing shoulders.
Rest your head in your arms with your head turned to either side.
Spread your legs slightly and...
Shalabhasan: The Locust Posture
Benefits:
This posture will help strengthen the hamstrings, hip muscles and pelvic muscles. This posture also helps relieve lower back pain, backaches, lumbar back problems, and sciatica. The muscles supporting the spine are also strengthened. Blood flow is increased to the brain, heart, stomach, liver, and genitalia. This posture helps increase one’s appetite.
Instructions:
Lie...
Bhujangasan: The Cobra Posture
Benefits:
Reduces lower back pain, spinal (hunchback and cervical), and muscular pains. In addition, this posture helps to reduce appetite by reducing the blood flow to the vagus nerve which is in your tongue. The vagus nerve is the joining place between the esophagus and the stomach and becomes ineffective when performing this posture.
Instructions:
Lie down flat on your stomach with the...
Meditation: Your 30 Minute Vacation
Throughout the day, we are beleaguered by outside influences: worries, stress, anxiety, etc. This eventually builds up and we become unhealthy or become ill. As such, we try to remedy this by taking a vacation or taking medication, yet none of these really help. Why? When on vacation, our minds may still be back at the office or trying to solve an issue all the while keeping an eye on...
Paschimottanasana: Toe Hold Posture
Benefits:
Stretches hamstrings and the spinal cord, massages and stimulates pancreas. By massaging the pancreas, the pancreas can perform more efficiently and effectively, thereby aiding in digestion. This posture also helps reduce belly fat, relieves constipation, and invigorates the liver.
DO NOT PERFORM IF…
Please see Halasan.
Instructions:
Begin by lying flat on your back with...
Halasan: The Plough Posture
Benefits:
This posture makes the spine more flexible and strengthens/stretches the back muscles and nerves emanating from the vertebral column. In addition, more blood in supplied to the brain and thyroid gland thereby stimulating and improving their functions. Moreover, this position helps prevent the narrowing of the intervertebral foramina, as well as, strengthening the paravertebral...
Matsyasan: The Fish Posture
Benefits:
This posture helps cure constipation, tuberculosis, asthma, and piles (hemmorhoids). In addition, the cervical spine will be benefited and there will be relief in hunchback pain, lumbosacral pain. Moreover, one will notice improvements in digestion, circulation, and respiration. This will help those with cervical spinal issues.
Instructions:
There are three ways to perform this...
July 2011
6 posts
Sharvangasan: Shoulder Stand
Benefits: Benefits all organs of the body; massages and invigorates the thyroid gland, which is responsible for the efficient functioning of blood circulation, respiration, digestion, reproduction, and nervous systems of the body.
DO NOT PERFORM IF…: Not for children under 12 years of age; suffering from high myopia, uncontrolled blood pressure, cervical spondylosis, pregnant ladies,...
Shirshasan: Head Stand
Benefits: proper blood flow of healthy and pure blood throughout the body; decreases the stress on the heart to pump the blood to the head; especially beneficial for those suffering from loss of sleep, memory, and vitality; specifically, this posture benefits the cerebrum, cerebellum, thyroid, parathyroid, eyes, nose, ears, throat, face, and teeth; males also receive an increased benefit in the...
Suryanamaskar: Sun Salutation
The Sun Salutation is composed of 12 postures and the sequence is considered a warm-up exercise for the practice of other more difficult yoga postures.
Benefits: Promotes all-round development of the mind, body, and soul; imparts flexibility of the spine.
Instructions:
1. (Regular breathing) Prayer Position - hands together in front of your chest , heels and toes together, standing straight...
Trikonasan: Triangle Posture
Photo: Courtesy of Shivananda Ashram
Benefits: Strengthens calves and thigh muscles; helps eliminate obesity; increases flexibility of the spinal cord.
Instructions:
1. Stand up straight with your head neck chest in line.
2. Move your left leg about 1.5 times your shoulder width to the side.
3. Gently bring your arms up parallel to the ground, palms facing down.
4. Turn your left foot...
Basic Asanas: 16 Fundamental Postures
Greetings everyone! Today I will be providing you with the information to get started in learning and practicing the 16 basic yoga postures:
1. Trikonasana - Triangle Posture
2. Suryanamaskar - Sun Salutation
3. Shirshasana - Headstand
4. Sharvagasana - Shoulder Stand
5. Matsyasan - Fish Posture
6. Halasan - Plough Posture
7. Paschimottanasan - Toe Grab
8. Bujangasan - Cobra...
Basic Moves
Hello everyone!
The following exercises are to help you develop the strength and flexibility to do the full posture. Some of these are simple, however, others will prove to be a bit difficult. I promise you, if you practice these everyday for a few minutes a day, you will be well on your way to being able to perform the 16 fundamental postures.
***Remember to do everything slowly and gently....
June 2011
4 posts
Pranayam #1: Omkar
A pranayam is a breathing technique which helps to regulate one’s breath. In yogic philosophy, one’s breath is believed to be one’s life energy. In addition, according to yogic philosophy, man has been given a limited number of breaths. That does not mean that holding you breath will make you live forever. Nevertheless, the practical benefits gained by regulating one’s...
The Importance of Sitting Cross-Legged
Most yoga begins by sitting crossed on your mat. Ever wonder why you sit cross legged? Sitting in this position maximizes the blood flow to your head and vital organs. Throughout most of the day, we are standing or sitting with our legs dangling in front of us in our chairs. Where does the blood go? To our feet and lower body which does not really requires that much extra blood. Is this...
Yoga Philosophy 101: What is Yoga?
The Yoga Sutras were authored by Maharshi Pratanjali back in BC. These Sutras are considered the authoritative and definitive work on Yoga which is comprised of 8 disciplines. This 8-Fold path is called astanga yoga (pronounced ahsh-tahng-gah). These 8 disciplines include:
1. Universal Ethics; 2. Self-Discipline & Observances; 3. Right Posture; 4. Regulation of Breathing; 5. Withdrawal of...
Welcome! Om Shanti!
Namaste! Welcome to this blog on Yoga. Here I will post up various topics to help educate you on yoga philosophy, various yoga poses (asanas pronounced ah-sahn-ahs), and breathing exercises (pranayam pronounced prahn-nah-yum). For each asana and pranayam, I will list the benefits but more importantly, I will also list those who can and CAN NOT perform the forms. If you are reading the form and...