Asanas

In Yoga, the word Asana means  Posture. The movements are gentle and take into accont the entire being. They form part of an psycho-physical system intended to awaken individuals to the experience of their fill potential. Performed regularly, the postures have a profound effect in free a person from fear and conditioning.

Asanas are performed slowly and meditatively using deep abdominal breathing. They are designed to make the body strong enough to hold the postions for a sufficient period of time without discomfort. The idea is to keep still while the postion maintained, to breathe consciously into the pose and to focus your attention on the rhythmic sound of your breathing. Body and mind will then naturally move into stillness and equilibrium.

 Once you are comfortable in a postion, you can take yourself in deeper by stretching just a little further. Not only does the practice of yoga require you to mould your body into a particular pose(many of them mimic animals), it also aska you to identify with the qualities of the pose you are performing. So when you are performing the cat posture, you should feel yourself possessing the qualities of a cat as you move into the exercise; try to feel as you imagine a cat would feel; feel the arch of your back and the stretch of your spine.

The Benefits of Asanas

The various postures of a basic yoga session will stretch, strengthen and tone every muscle in the body, and there are many other benefits to be gained from the practice of asanas. Some postures will work on a particular organ of the body, while others will help regulate the endocrine system. The twisting, bending and stretching movements increase flexibility of the muscles and joints as well as massaging the internal organs and glands.

Asanas also improve the circulation, ensuring that a rich supply of nutrients and oxygen reach all the cells of the body. The most important work of the yoga asanas, however, is in strengthening and purifying the nervous system, especially the spinal cord and spinal nerves, because these correspond to the channels for Prana in the astral body. The increase of Pranic energy will help to awaken the spiritual potential. The loss of vitality and the ill-health we suffer are caused by the running down of the body systems due to neglect, under-stimulation, laziness and unhealthy lifestyle.

Regular practice of the asanas will promote a state of mental well-being and physical health. The techniques are designed to maximise vitality and youthfullness, reduce stress, depression and hypertension, improve concentration and help balance the emotions. When you start practising yoga, it will be the physical experience that will effect you. As you gradually develop and progress, you will begin to experience the sensation of Pranic energy as it starts  to flow more freely through the channels.

Before entering into a posture, visualise yourself performing it perfectly. Then, with focus and control, move into the pose.

Mundra and Mantra Magic

Technically, mundras refer to a varity of Yoga Postures designed to prevent energy escaping from the body. They also refer to certain hand gestures performed during pranayama and meditation, The word Mundra means Seal.

Yoga Mundra  is excellent for improving the functioning of the liver, spleen,kidneys,pancreas,bladder and uterus. The Yoga Mundra also helps to relieve constipation.

1 Kneel on the floor and sit back on your heels. Place your hands or fingertips on your heels and keep your head and trunk erect but relaxed. Exhale.

2 On inhalation, rasie your hands in front of you to the level of your waist, then fold your fingers over your thumbs to make a fist and place both fists on either side of your navel.

3 Exhale and then, keeping your buttocks on your heels, stretch your spine from your hips by slowly bringing your head towards the floor. Hold, with your forehead on the floor, and breathe for a minute, relaxing the abdomen. Come up and rest on your heels, palms on your thighs.

Caution : It is very important that you do not attempt this exercise if you are pregnant or suffering from any abdominal problems.

Attaining Wisdom-Jnana Mundra

Sit with your hands resting on your knees, palms facing upwards. Bring the left index finger to touch the middle of the left thumb, and the right index finger to the middle of the right thumb. This Mundra opens one up to the beauty of life and promotes harmony.

 Aswini Mundra, by practising this mundra daily it strengthens the pelvic muscles that control the bladder and rectum. It is an especially good exercise for Women. Start with 30 seconds and build up to five minutes. You can Kneel, sit or stand.

1 Lie on your back with your knees bent. breathe rhythmically for about 20 seconds. Now contract the sphincter muscles(at the opening of your rectum), hold the tension for a count of five, Breathing rhythmically while you do so, and then relax. Repeat this six times. Women should simultaneously contract and relax the vaginal muscles.

2 Pull the sphincter and all the pelvic floor muscles inwards and upwards. Hold the tension for a count of three, breathing rhythmically while you do so, and relax. Practice this exercise for up to half a minute in total.

The Divine Om Mundra

Sit with your palms facing upwards, hands resting on the knees. Join the tip of the right thumb with the tip of the right index finger and repeat on your left. The two circles created represent the cycle of Divinity.

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