Please elaborate asanas and pranayamas you discussed in the answer.

Question

I appreciate your reply and would like to know more on asanas and pranayamas.

Answer 1

• Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor. 

• Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.

• Encircle the knees with both arms, hands clasping opposite elbows.

• Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally.

The asana position:

In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed.

Releasing the asana position:

• Straighten the neck and lower the head back on to the ground.
• Release the arms and place them beside the body.
• While inhaling straighten both of the legs, let them rest at 90 degrees from the ground.
• Exhaling slowly lower the legs back to the supine position.

Anatomical focus:
Abdomen (especially lower abdomen), thighs, hips, buttocks

Awareness:
On relaxing the abdomen, thighs, hips, buttocks.
Normal breath.

Do:

• Try to touch the chin to the knees.
• Try to keep the legs together.
• Relax the body and breathe normally in the pose.
• Point the toes.

Don’t:

• Strain your neck.
• Overstretch, trying to pull the thighs too close and causing strain.

Benefits:

• Stretches the neck and back.
• The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.
• The pressure on the abdomen releases any trapped gases in the large intestine.
• Blood circulation is increased to all the internal organs.
• Digestive system is improved.
• Relieves constipation.
• Strengthens the lower back muscles and loosens the spinal vertebrae.
• Sterility and impotence.

Benefits for Women:

• Massages the pelvic muscles and reproductive organs and is beneficial for menstrual disorders.
• Reduces fats in the abdominal area, thighs and buttocks.

Therapeutic applications:

Flatulence
Constipation
Menstrual disorders
Sterility
Impotence

Precautions and Contra-indications:

• Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
• Anyone suffering from hernia or piles should avoid this asana.
• Pregnant women should not practice this asana.
• If there is any pain, stiffness or injury to the next the head should remain on the floor.

Duration:
To begin with start with 10 seconds and slowly increase up to one minute.

Sequence
It is good to practice this pose on waking as it stimulates bowel movements. During your asana practice, this pose should be the done in first few practices as it will relieve the trapped gases from intestines and will make the asana practice more easy and flexible.

Additional section -
Variations and tips:
Preparatory poses:
Sulabh Pawanmuktasana (Easy Gas release pose) - Please keep the head on the floor instead of lifting it.
Ardha Pawanmuktasana (Half Gas Release pose) - Instead of bending both the legs, bend one leg.

Follow up poses:
Dwi Pada Uttanpadasana (2 legs raised pose)

Compiled by -Jigyasu Bhaktiratna (Kate Woodworth)

Answer 2

Following are the steps for how to do Pawanmuktasana with proper technique and approach for obtaining its precise benefits.

Step 1: -

First of all lie down on floor in Shavasana posture.

Step 2: -

Then bend your left knee near to the stomach as much as possible.

Step 3: -

Now exhale and push your left knee to touch the chest with both hands by interlocking fingers underneath the knee.

Step 4: -

After that raise your head and touch the nose with the knee. If one is not able to practice such pose then one should try to cover distance as nearer as possible and stay for 10-30 seconds in such posture by keeping breath out.

Step 5: -

Now repeat same process with right leg.

Step 6: -

At the end, when same procedure is completed with both the legs simultaneously then it is said that one cycle is completed. Now repeat the method for 3 to 5 times.

 

 

 

 

Answer 3

    

Instructions:(matsyasna)

1. Come to lie on your back.

2. Come up onto your elbows.

3. Slide your body towards the back of the mat while keeping your forearms in place and puffing up your chest.

4. Drop the crown of your head back to the floor, opening your throat.

5. To come out, press strongly into your forearms and raise your head off the floor.

6. Release your upper body to the floor.

Beginners: Place a blanket or block under your head if the crown does not comfortably come to the floor.

Advanced: Bring your arms up towards the ceiling with the palms touching. Lift your legs. Click the photo to see this variation

 

   

 

Answer 4

 

How to practice Gomukhasana or what is the technique of Gomukhasana?

The leg position for Gomukhasana - Kneel with feet pointing behind you and hands on the ground directly under your shoulders. Now cross your right leg in front of your left so that your thighs touch. Sit upright with spine extended. Bring feet in as close to your hips as you can. The arm position - Raise your left elbow to point upward, placing your left hand palm down on your back, below the nape of your neck, and centered between the shoulder blades. Use your right hand to take the left elbow as far back behind the bead as you can, keep your head upright. Bend your right elbow and twist your forearm behind your back, so that the back of the hand rests against your spine,

palm facing out. Hook both hands together. Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time

 

 

Comments

Gulshan Kumar,I just want to add one thing if possible clients with tight shoulders could benefit from the strap as I always recommend my students.Thanks

Answer 5

 

What is the technique of Ardha Matsyendrasana?

Start in a sitting position with back upright in Dandasana pose. Extend your left leg and bend the right leg. Place the sole of your right foot on the floor to the outside of your left knee or thigh. Bring your right heel in as close as possible to your left hip. Bend your left leg so that your outer thigh rests on he ground and your left heel is drawn in close to your right hip. Inhaling, extend upward through the spine and head, as you place your right hand at the base of your spine on the floor behind you. As you do so, place your left arm against your outer right thigh, straightening it with the palm facing forward. When the position has been established, exhale, turn your head, and look over your right shoulder, keeping your shoulders level throughout. Breathe easily while holding this position. To recover, gently reverse your path taken into the position, and repeat to the other side

 

Answer 6

Technique :-

1. Sit erect, stretching your legs in front together. Hands by the side, palm resting on the ground, fingers together pointing forward.
    
2. Slowly fold your one leg (i.e left) at the knee and place the sole on the ground near the knee of the right leg. The knee of the left leg should make 90° angle straight towards sky.
    
3. Taking the left hand towards back, place the palm on the ground at the distance of 9" straight from spine. Fingers together pointing backward. Then place the right hand towards the other side of the left knee. If legs are stretched towards east then fingers of the hand will point towards north.
    
4. Now twist your head and back towards backside and try to look at the backside. 
    
5. While returning to the original position first bring your head to the orginal position. 
    
6. Now take the right hand to its original position anc then bring the left hand from the back and place it by the side of the body. 
    
7. Now slowly stretch out your folded leg and sit erect as in the first position. 
    

8. In the same way practise it from the other leg. This makes one round of Vakrasana.

Answer 7

Performing the Asana(ushtrasna)

Kneel on the floor with your knees open hip width and thighs perpendicular to the floor. Pull upwards through your thighs from the knees without hardening your buttocks. Relax your outer hips while pressing downwards through the base formed by your lower legs and feet. 

Rest your hands on your lower back or hips, fingers pointing downwards, while you inhale and extend your torso upwards, lengthening through the spine. The pubis and hips will naturally press forward, but it should be a controlled movement by stabilizing your thighs. As your torso lengthens, press your shoulderblades inwards and down your back. 

You may begin by extending one arm above your head, lifting the body, and arching backwards like a rainbow. Gently arch your head back while extending through the crown of the head towards your fingertips.

Keep the lower belly soft to relax the lower back and not compress the spinal column . Press both palms firmly against your soles, or heels if necessary, of your feet with the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. Keep your neck and throat relaxed and gently breathe. 

Stay in this pose for several breaths. To exit, bring your hands onto the front or back of your pelvis. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with the center of your chest to come up. Rest in Child's Pose for a few breaths

Answer 8

 

What is the technique of Bhujangasana or how to practice Bhujangasana?

Lie face down with forehead touching the floor, legs and heels together. Place your hands flat on the ground under your shoulders or next to your face. Inhaling tighten into your shoulders or next to your face. Inhaling, tighten into your buttock muscles (or, if advanced you can tighten into you pelvic floor muscles) to support your lower back, then raise chest and head off the ground, initiating the movement with the strength of your back and using your hands to press into the floor for support. Keep your elbows on the floor. If you have a flexible spine and can attain the position using the strength of your back rather than pushing with your arms, then raise your elbows off the floor, keeping your hands in the same position. Hold this pose for three to 12 breaths. This is the static version of Bhujangasana.

There is a dynamic version also. For the dynamic posture, exhale as your lower your torso and head back down to the floor, returning to the starting position. Repeat raising and lowering your upper body, inhaling and exhaling as instructed, three to six times before holding the static position. Extend this pose by raising your chin upward to open and stretch the front of your neck, taking care to shorten the back of the neck as little as possible. If you have a neck problem, keep your head and extended in line with your spine.

 

Answer 9

Steps to follow (Dhanurasana) :

 

1. One should lie on the ground facing downwards.
2. Catch the ankles with the hands by bending the legs backwards.
3. The body will resemble a bow when you bend the  body by resting on the Abdomen with the spine arched.
4. This pose must be maintained for a few a seconds, and then come back to the starting position.

 

Answer 10

Tadasana (tah-DHAS-anna)

tada = mountain

1. Stand with the inner edge of your big toes touching.
2. Align your feet parallel to each other by placing your heels slightly apart, with the second and middle toes pointing forward.  Encourage the toes and bones of your feet to spread and increase in surface area.  Allow your toes to remain soft as you find balance over the four corners of your feet.
3. Feel a gentle grounding of the feet into the earth and allow your thigh muscles to be active without locking the knees. Imagine your sit bones slightly reaching down towards the inside of your heels as the pubic bone slightly lifts towards the navel. Feel a line of energy lifting and lightening your spine through the core, all the way up to the top of the head.
4. Keep your chin parallel to the floor maintaining length through the neck. Feel a line of balance from the top of your head down through the pelvis.
5. As your gaze remains forward, imagine your chest and shoulder blades equally broad and open. Release your shoulders giving space for the neck as the top of your chest bone lightly lifts. Avoid sending your chest and ribs out and forward. Let your arms drape beside your body naturally. Relax your eyes, tongue and facial muscles.
6. Breathe slowly and with fluidity as you hold Mountain Pose for 30 seconds.