Surya Namaskara

Surya Namaskara is a series of yoga asanas comprehending a total of twelve postures (including repetitions) performed in flow. They provide a alternate backward and forward bending exercise, flexing and stretching the spinal column and limbs of the body. But Surya Namaskar can be considered more than just and exercise of the body. As per its name Surya means Sun and Namaskara means Salutation, then Surya Namaskara is the practice of Sun Salutation.

It is know that many ancient cultures from immemorial times adored and worshiped the sun. Many ancient traditions had incorporated various solar symbols and deities, but in the Vedic Culture this traditions have been preserved till these days and, in fact, sun worship is still practiced as a daily ritual in many parts of India today.

Before presenting you the 12 postures of Surya Namaskara bear in mind the following: (i) only practice it alone if you are completely health; (ii) first try to become familiar with the postures individually and then after as a whole; (iii) while performing the sequences, synchronize the breath with the movements by inhaling with each backward bending and expansion of the chest and exhaling with each forward bending and compression of the abdomen; (iv) do not repeat the practice so many times in the beginning, starting with 2 repetitions and increasing it up to 10, gradually, in few weeks, is enough for the maintenance of health for the average man; (v) at last but not the least, try to bring bhava (feelings) to the practice, performing it slowly, preferably at the early hours of the morning, facing towards the east, along with the rising sun.

So here they are:

Pranamasana (Prayer Pose)

Hasta Utthanasana (raised arms pose)

Padahastasana (hand to foot pose)

Ashwa Sanchalanasana (equestrian pose)

Parvatasana (mountain pose)

Ashtanga Namaskara (salute with eight parts)

Bhujangasana (cobra pose)

Parvatasana (mountain pose)

Ashwa Sanchalanasana (equestrian pose)

Padahastasana (hand to foot pose)

Hasta Utthanasana (raised arms pose)

Pranamasana (prayer pose)

Keep health and enjoy your practice of Surya Namaskara. Keep in touch for more yoga techniques. Namaskar :-)

Paryankasana

Hey friends.. Let's do asanas !? How about Paryankasana !? I want to share my experience of this Asana. Initially it was really difficult, but with practice I am now able to do it easily. I have experienced great benefits of this asana. My legs seem more toned, flexible and stronger. Let me share with you the benefits and the method.

Benefits

Paryankasana gives a full stretch to the anterior and antero-internal muscles of the abdomen and the pelvic. The inner thighs as well get a good stretch. There is a deep pressure on the uterus and abdominal organs as well as the urinary organs and genitals. There is an increase in blood circulation around the abdominal and sex organs. It also leads to a better muscle tone. This deep pressure on the sex organs is very beneficial to a woman during pregnancy and to have a painless childbirth. It is advisable to avoid Paryankasana after the fourth month of pregnancy and during the first three days of menstruation. It is also extremely beneficial for women suffering from menstrual cramps. When done throughout the month, the cramps might reduce or even disappear.

Muscles that are exercised.

Leg extensors, hamstrings, quadriceps, medial rotators of hip. Plantar flexors, knee flexors and hips extensors as well as elbow flexors are exercised.

(Jeenal practicing Paryankasana)

How to do it?

First kneel down on the floor and sit then on your calves and place your feet under your buttocks. Now adjust to let your calves get positioned next to your thighs and your feet on the side of your buttocks. While keeping your knees together, slowly lean backwards while supporting your upper body on your elbows and forearms. Gently lie on your back with your body straight on the floor. Let your head and your neck rest on the floor. Keep both your hands and keep it on your abdomen.

Breathing pattern.

While getting down in the posture begin to inhale for 4 seconds. The inhalation should be deep, slow, gentle and rhythmic. The exhalation should also be equal as inhalation. Abdominal breathing is the most beneficial. If it is not possible to inhale and exhale for 4 seconds then 2 seconds or 3 seconds is also fine. The pose can be maintained in static as long as possible, but not more than two and a half minutes.

A few tips to make the posture easier.

Paryankasana is a difficult posture for people with less flexibility should first try to just flex the knees and sit for some days for a minute in the beginning. After, one can attempt to lay down with one leg flexed each time for a minute or depending on the capacity. If keeping the knees together when lying on the back is difficult, one can keep it away. After regular practice the pose can be accomplished and remaining in static will get easier. Initially lie supine for a few seconds and keep increasing the time span according to the comfort level.

Limitations.

-Pregnant women and menstruating women should not do as mentioned above
-People with knee pain
-People with any kind of back problem
-People with injured ankle

I hope this post was informative for the beginners who wish to get better with this asana. I will soon be back with more interesting posts. Do let me know if this post has helped you!!Take care!

Shavasana for Stress Management

A significant number of working professionals are showing adverse effects of stress on their physical and mental health that result in emotional disturbances, faulty eating habits and overall lifestyle disorders. Long term stress is also the cause of several diseases along with personal and family problems.

Yogic techniques for relaxation are very practical techniques to restore balance and rejuvenate the body and mind. Shavasana which is a conscious relaxation technique which is done by relaxing each and every body part, one by one, can be done in a time span of 20 to 40 minutes.

There are so many stressful moments that we have to face daily. Catching a flight, taking an important decision, managing the finance and with such other responsibility we often feel drained and dry. Along with these wrong eating habits, inadequate rest, faulty time management, lack of physical exercise can enhance the stress. In this way we start to accumulate negativity over a period of time. Therefore it is very important to release this negative energy on regular basis and replace it with positive energy. The reason we often feel depressed, lazy, confused and fatigue is that we haven’t learnt to relax.

The concept of relaxation is highly misunderstood. We may think that watching T.V or just lying in the couch is a form of relaxation, but it doesn’t really help you to ease and loosen your contracted muscles, neither it’s a form of a conscious relaxation that will calm down your breathing and cool down your mind. May be it can help you to some extent but when you relax with Shavasana you are actually messaging your mind to get inwards and consciously feel your body and release the stress from each and every body part.

With my own experience I can say that whenever I have given this technique to my clients, it has shown tremendous results in their health and behaviour. Serious problems like insomnia, migraine, blood pressure, diabetes, anxiety and asthma have all got under control. Other complaints like headaches, muscular tension, and back pain have got cured. After Shavasana my clients have reported that they feel healthy and completely fresh and full of life. I strongly recommend this technique for all the working professional on regular basis.

In the beginning the client will need the support of the trainer for at least one month. For the beginners it is essential that the trainer gives them complete instructions verbally during the practice every time they practice Shavasana. It is normal that initially a person would not be able to relax because of the accumulated stress, but with the practice the technique will get easier.

It also possible that the person may fall asleep during the instructions, which is not expected. This can happen a few times when the person has not completed his sleep. But with gradual practice, a person will start to feel more and more calm, confident, happier and relaxed. This will bring a positive change in the personality and increase memory, concentration, decision power and emotional stability. Erratic eating habits, anger, fear and other negative traits will also get under controlled.

If you feel that you need to relax and rejuveanate your body and mind, please write to us or contact us on +91 9821 231306 or +91 9821 505029 to experience a Yogic relaxation session. You can also give a chance to your employees to experience these techniques. It can be easily done at office premises after lunch or at the end of the day.!

I will be back with some more interesting articles for the Corporate. Namaskar!!

Teaching Ardha Matsyendrasana

Teaching an asana (physical posture) for a large group of people might not be that easy in some cases, especially if the students are learning it for the first time and the posture involves proper positioning and alignment of trunk, lower and upper limbs such as in Ardha Matsyendrasana.

In class, during the 1 Month Teacher’s Training Course the teacher trainees need not only learn how to perform the asanas properly but also develop the general skills of teaching them.

To make it easier for the student and teacher, two basic steps should be followed while teaching an asana. I’d like to highlight them before showing you an appropriate sequence of movements for properly performing Ardha Matsyendrasa:

First – make sure the students get the right initial position before instructing them to perform the asana. Second – coach them in a way that all of them will do it together, step by step, moving and twisting to the same side, till they reach the final position. In this way their will be no confusion regarding to your instructions and what they are actually performing as a group.

Of course, being able to demonstrate what they are supposed to be performing is desirable but the most important is actually coaching them with precise instructions.

Following are the directions for properly coaching Ardha Matsyendrasana:

1 – For getting to the initial position tell the students to sit upright with both legs fully stretched in front. They can use both arms to help keeping the back straight.


2 – Now tell them to fold the right leg under the left one, placing the right hill by the side of the left hip. (Make sure every one is doing it to the same side). Then crossing the left leg over the right one they must place the left foot with sole flat on the floor locking the left ankle with the right knee.



3 – From now there are several significant points that must be observed before actually coming into the final position. A) It’s important to stress that the twist (as the left leg is on the top) must be done to the left side; B) Thus, the left arm should be placed behind the back, near the body, with palm of the hand flat on the floor and fingers point outwards. Elbows locked straight. In this way the tendency to lean backward may be prevented. C) Tell them to take their time to adjust the body upright, making sure there is space enough for the twist in between the left ribcage and the left tight. Also tell them to make sure the outside of the right leg and both buttocks are placed flat on the floor as much as possible to their capacity.



4 – Now they are right for the final twist. Tell them to inhale first (they may raise the right arm to facilitate inhalation). Then, while exhaling, tell them to start twisting the trunk to the left side. Using the right upper arm as a lever (placing it at the outside of the left leg near the knee) they can accentuate the twist to their capacity. Head should be also turned to the left.


5 – For the ones which are more flexible, the final position might be achieved by completely extending the right arm around the left leg, catching hold of the left foot with the index and middle fingers. Then, the left arm goes around the back reaching to the right tight. Maintain posture with normal breathing. This is the final position of Ardha Matsyendrasana (The ones less flexible should maintain the posture as in step 4).


6 – Now releasing the right arm and twisting the trunk back to front should be done while inhaling. Obviously instruct them to perform the same, paying attention to the proper positioning of the limbs, but now twisting to the opposite side. Make sure to make them perform step by step as described above.

That's it for now!! Good luck in your teaching and take care!!