Yoga Exercises - Basic Asanas

There are 22 basic asanas. Those are,

1.

Savasana - the death pose - This is a pose of complete relaxation. You will find five minutes of such relaxation more beneficial than an hour's nap.
Method - Let yourself lie flat and heavy on a mat. Breathe rhythmically and naturally. Consciously relax every muscle, starting with your head, face, neck, shoulders,chest, arms and hands and fingers, down the torso and abdomen, down the back, hips, thighs, knees, legs, feet and toes, Concentrate on some soothing image such as clouds floating in the sky. After about fifteen minutes, reverse the process by tensing the relaxed muscles one by one. Such relaxation is beneficial than one hour's nap.

2.

Udhitta Padasana raised leg posture - This is excellent for the beginner. This exercise gives the abdomen an internal massage, strengtheningall the muscles breaking down surplus fat. This is suited for people working at sedentary jobs.

Jeevani Hasantha Wickramatc~nga

Method - Lie flat as savasana. Inhaling, raise one leg slowly as shown, and hold this position for a few seconds and lower it slowly exhaling. Reverse repeatedly with the other leg. Now raise both legs at once and do this.

3.

Sukhasana simple pose - This helps concentration and induces

mental and physical stability through calming the nervous system.

Method - Sit as shown in the picture, keeping the body balanced and easily erect and arms resting on your knees. Eventually you will be able to achieve this with ease. This pose is for meditation.
4.

Siddhasana

- the advanced or perfect pose - This also helps

concentration as sukhasana.

Method - This is also very similar to sukhasana except slight differences in the way you keep your legs. Here, you close your eyes and begin to concentrate on an imaginary spot between your eyebrows, to keep your mind from wondering.
5.

Padmasana - the lotus or Buddha pose - This is the classic yoga

pose. This pose develops mental purity and a completely developed consciousness, frees mind of temptations, it gives the body inner harmony, increases the effect of our breathing exercises, keeps the joints flexible and promotes good posture.

Method - This is the classic yoga pose and of the three meditation poses it is the most difficult to achieve. Sit on the mat. Keep the right foot on the left thigh. Then the left foot, crossing over the right and place it in a similar position on the right thigh, placing your hands on knees to complete the pose as shown in the picture.

6.

Viparithakarani Mudra the reserve posture - This exercise

requires very little effort. It increases the flow of blood to the head and respiratory organs. Hence, it is excellent for helping cure colds and tonsilitis. It restores youth and vitality while preventing wrinkles and general aging. It is good for sexual problems of both sexes too.

Method - Lie flat on back. Inhaling slowly, raise your legs upward. Then supporting your hips with your hands, raise trunk until it rests on the shoulder blades as in the picture. Breathe deeply several times and stay for few minutes.

7 .

Yoga Mudra - symbol of yoga - is considered of great spiritual value. It has physical benefits too. It promotes elimination and helps the system stay clean. It tones abdominal muscles, the colon, pelvic region and the nervous system in general.
Method - Sit as for the lotus pose, with the hands behind the back, left fist clenched and right hand grasping the left wrist.

8.

Sinhasana - Lion pose - useful for relaxing the throat. This improves the voice and keep you away from throat and upper respiratory infections.
Method - Squat on heels, place your hands on your knees, take a deep breath, exhale and stick your tongue out as far as possible until you feel a gagging sensation.Stiffen the fingers and spread them wide. Let the tension penetrate your whole body. Retain this for a few seconds , and relax. Repeat three times.

9.

Ustrasana camel pose - the backward bending exercise. This benefits thyroid, reproducing system and sex glands. It lends elasticity to the spine and back muscles. This is beneficial in increasing sexual potency while curing constipation.
Method - kneel on the mat, then squat on the heels with toes out stretched. Place the hands behind your toes. Lean back, throwing the head as far back as possible. On a deep inhalation, slowly raise the buttocks, arching the spine. Retain for few seconds and return to original position. Rest and repeat five times.

10.

Matsyasana - Starting with the lotus pose, lean back, using elbows and arms to help balance yourself, until your head rests comfortably on the mat and your body forms a lower arc. Use a low cushion for comfort at first if necessary. Now extend your arms and grasp your toes on either side.

Jeevani Hasantha M f i ~ k r a r n a t u n ~ a

11.

The supine pose - a variation in the fish pose. This fish pose and the
supine pose benefits you in the same degree.

Method - Kneel on the mat, keeping knees together and feet apart, sitting between your heels. Bend until your head rests on the floor. Place your hands on your chest as for prayer. Hold this position for a few seconds, breathing deeply. Then return to original position.
12. Sarvangasana - shoulder stand - This is similar to the reverse pose. This revitalises the thyroid which effects the healthy functioning of the whole organism. It stimulates endocrine secretions. It improves suppleness of the whole body and appearance as well.

Method - Lie flat on your back as savasana. Then raise both of your. legs keeping knees straight and together to a vertical position. Retain for few seconds and return to original position.
13.

Padhastrasana- contraction in a standing position. This is a fine slimming exercise, excellent for the waist line. In strengthens the abdominal muscles
relieving dyspepsia.

Method - Stand erect with the legs together. Then exhale fully and bend the body until your hands reach down to your toes and your nose touches your knees. Retain for five seconds and return to erect position, inhaling. Do once.
14. Uddiyana Banda - stomach lift -This is the most effective exercise for treating constipation and other digestive problems. Stomach muscles strengthen and the fat will begin to melt.

Method - Stand with your knees slightly bent and place your palms on your thighs. Breathe more forcibly and longer each time. Finally exhale and expel every particle of air from the lungs. Raise your chest and push out to create a vacum inside lungs and stomach. Then your stomach flattens and pushes against your spine. Retain for five minutes and inhale. Repeat only once.

15.

Nauli Kriya - This helps to keep the abdomen fit and intestines healthy.

Method - An advance abdominal exercise recommended mainly for men. Stand as uddiyana banda and create a vacum in the chest. Now, contract the abdominal muscles - the two recti - muscles and arch them forward with a push. Try to isolate first the right, then the left rectus making them stand out pillar like, then rotating them first clockwise, then counter clockwise. Roll the two recti - muscles alternately for several rotations.

16.

Ardja Matsyendrasana- This strengthens the back bone and keeps it supple. It massages the abdominal organs. It tones the entire nervous system and rejuvanates the whole body.
Method - Sit on a mat with legs out stretched and holding the trunk erect. Then place your right feet as shown, near the left knee. Stretch the left arm and touch toes of the right foot. Place the right arm across your back to rest on waist line near the left hip. Your torso will be turned half-right then. Retain for few seconds. Repeat alternately at two sides.

17.

Vakrasana - twisting posture - This has the same value as the ardja - matsyendrasana.
Mrthod - This is a simple variation of the previous posture. Pose as shown in the picture. Retain for three seconds. Relax. Reverse.

18.

Dhanurasana - bow posture - This stimulates the entire sympathetic nervous system. The results are physical well being and longevity as well as improved emotional and nervous control.
Method - Start by lying down flat on the mat, face down. Bend the legs at the knees far back and catch the ankles with hands. Now lift thighs and knees off the ground while raising your head and chest until you are poised on your abdomen. Try to deepen your stretch. Hold for few minutes.

19.

Bhujangasana - cobra pose - It keep the spine amazingly supple and flexible while revitalizing abdominal muscles. It cures back ache too.
Method - Lie flat down on the mat, arms bent and the palms resting on the ground just below shoulders. Now raise head slowly as high as

Jeevani Hasantha PVi~krarnatun~a

possible, lifting the chest and torso. Retain for about one minute upright like a cobra ready to strike and return to original position.

20.

Paschimatanasana posterior stretch -The abdominal muscles are vigourously contracted and massaged. The spine is stretched. This rejuvanates the body and stimulates the kidneys and pancreas as well.
Method - Lie flat on your back, legs close together slowly raise the head, chest and trunk until you are sitting up, being careful never to raise the legs off the floor or bend the knees. Now exhale slowly, at the same time bending forward until you grip your toes. (If you cannot reach them, catch hold of ankles and calves; you will do better eventually.) The object of the exercise is to touch your knees with your face while keeping the legs fully extended. This stretch will create a sharp curve at the base of the spinal column. Bend as far forward as you can without jerking, hold the position for ten seconds, then slowly return to upright sitting position, inhale. Lie back and relax.
Do this exercise only once each period, being careful to maintain a rhythmic motion. Maximum benefit is obtained by pulling the body a bit further each time.

21.

Halasana - plough pose - This stretches the spine and abdominal muscles, helps circulation.
Method - Lie flat on your back with legs stretched out. Keeping the knees stiff, raise the legs to an angle of thuzy degrees. Hold this position for five seconds, then raise the legs another thirty degrees. Again hold for five seconds. Now raise them until they are in a vertical position, hold for two seconds, then slowly swing them over your head until the tips of your toes touch the floor behind your head. Be careful at all times to keep the knees stiff and the palms of your hands flat on the floor, arms straight.
Next slide your toes further away from your head, always remembering to keep the knees stiff. Feel the weight shift toward the top of the spine until it is supported mainly by the vertebrae of the neck. Hold this final position fifteen to twenty seconds, then gradually reverse your movement! until you are again flat,on your back. Relax and rest.
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22.

Sirshasana - headstand - Thic is practiced in four stages. This is known as the 'king of the asanas' and said to bring eternal youth. This supplies bood to the brain, clearing the mind. toning the nervous system. It prolongs life, improves poor eyesight, faulty hearing, sharpens all senses and banishes insomnia.
Method - For best results the headstand should be practiced and learned in four stages, although once you have mastered the technique its execution will be surprisingly smooth and relaxing.

First stage :
Kneel on mat, clasp your hands, fingers interlocked, and let both the hands and the forcalms rest on the floor with elbows not too wide apart.

Second Stage :
Next place your head, about one inch above the forehead, within the triangle thus formed. but be sure it rests on the pad and not on the hands themselves. Cup your hands around your head so that the thumbs support it. Now slowly get up from your knees and stand on your toes. Next try to bring your toes closer into your head, taking small steps, knees stiff. You have doubtless observed small children standing this way bent practically in half, bottoms up. Adults do not assume this pose naturally, but you should continue to try it. Even if you never get beyond this first stage of the headstand, you will derive benefits from it is limberness and improved circulation. However, here is a word of caution: This reverse position is not for persons with either very high or very low blood pressure, weak eye capillaries, chronic nasal catarrh or defective (not merely sluggish) pituitary or thyroid glands.

Stace three :
Unf;! you are adept at the headstand. It is wise to practice stage two either in :L corner o; itpinst a wall, p'artly as insurance against falling and partly because of the sense of safety and balance you may need simply for reassurance. You may also need the help of another person at your first attempt. In that case. -.

Jeerrani Hasantha W i c k r a m a t ~ n ~ a

having assumed the first position and gotten your feet close to your head, raise one leg, then have the person helping you grasp it by the ankle and hold you while you straighten it. The other leg will follow naturally.The illustration shows the proper position, with both legs raised. If you attempt to raise your legs without help, you may find it easier to raise them both at once, giving yourself a boost as if with a slightjumping motion, knees bent.

Stage four :
Then slowly raise the legs and feet and straighten them, until your entire body is vertical. The wall or corner will prevent your falling over backward. Hold this position for five seconds, then slowly lower the legs, bending the knees for balance, and finally let your feet rest on the floor once more. Get up. lie down and relax. The headstand requires no special or even average strength. It will come easy as soon as you have acquired the needed sense of balance. Once you get the 'feel' of this asana you will experience no further difficulty in performing it. but only a sense of exhilaration and relaxation. Eventually you will hold it for five minutes or more once a day. Yogis, of course, retain this pose for thirty minutes, a whole period of meditation.

Caution - Before starting to practice yoga, it's better to have a thorough cheek-up of your body by a doctor. You must not practice yoga, when you have a cold, stomach--ailments,heart troubles etc..
It's always dangerous to do yoga without knowing it well. So it's a good thing to meet an experienced 'guru' or an instructor to learn it, for yoga done in the wrong way can do more damage than good. It's bad to do yoga when the stomach is full. You have to wait at least 3 to 4 hours after a heavy meal before practicing it.

4. SIDDHASANA

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14. UDDIYANA

- RANDA

15. NAULI

- KRIYA

17. VAKRASANA

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10. MATSYASANA
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11. THE SUPINE POSE

12. SARVANGASANA

13. PADHASTRASANA

18. DHANURASANA

19. BHUJANGASANA

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22. SIRSHASA