Ardha Matsyendrasana (Half Spinal Twist) (अर्ध मत्स्येन्द्रासन)

In most of the poses that we have discussed so far, the spine gets alternately stretched forward and backward. These poses included back bending poses in the lying down position (Locust, Bow, Cobra), forward bending poses in the seated position (Head-to-knee pose, full forward bend) and standing position (sun salutation sequence). In our discussion today, we will introduce the spinal twist pose that will allow the spine to be twisted all the way from the base of the spine to the very top. The pose is named after the great yogi, Matsyendranath, who according to some texts is considered the father of modern yoga practices.

Step-by-step

1. Sit on the floor with the legs stretched out straight ahead. Keep the spine upright, shoulders relaxed.


2. Fold the right knee and put the right foot on the outside of the left knee. Try to keep the foot flat on the floor and the knee vertical.


3. Raise the left arm and place the elbow on the outside of the right knee. With the left hand try to hold the left knee.


4. Raise the right arm, twist the body around, and place the right hand on the floor behind the spine making sure that the spine stays vertical and relaxed.


5. Look over the right shoulder, providing a twisting move to the neck as well, without straining the neck. Try not to twist the spine more than its natural flexibility will allow. Over time, with practice, the muscles will become suppler and provide a greater degree of flexibility.


6. Breathe your natural, regular breaths and keep the awareness on the entire length of the spine.


7. You may close the eyes and visualize the spine being twisted from top to bottom and giving a nice massage to the vertebras and the disks in the spine.


8. Hold the position for about 40 seconds, if you can hold it comfortably for that duration.


9. Release the pose gently and repeat on the other side.

Variations

1. If you are not able to put enough pressure on the raised knee with the straight elbow (due to lack of flexibility or some discomfort otherwise), you may fold the elbow around the knee and pull the knee toward your chest



2. You may try to fold the knee that is straight so that the heel of the foot comes under the opposite thigh.



3. More advanced practitioners may be able to fold the elbow around the raised knee from under the thigh, fold the other elbow behind the back and hold the two hands together

Benefits

• The Half Spinal Twist is one of the best yoga postures for cultivating flexibility and strength in the spine as the back muscles are contracted on one side and simultaneously stretched on the other side.


• It sooths stiff necks and upper and lower back tension caused by stress, poor posture, or prolonged periods of sitting in one position


• As the entire nervous system goes through the spine, a healthy spine also means a healthy nervous system which ensures healthy communications between the brain and every cell of the body


• The alternating compression and release of the abdominal region flushes this area with blood and massages the internal organs, improving digestion


• Stimulates the liver, pancreas and kidneys. Because of the massage provided to the pancreas, this is highly recommended as a therapeutic pose for control and prevention of diabetes


• Muscles of the stomach and hips are also toned from repeated practice of the Half Spinal Twist


• Relieves menstrual discomfort, fatigue, sciatica, and backache

Contraindications

• People who suffer from peptic ulcers, hernia, hyperthyroidism should avoid this pose unless under expert guidance from a trained teacher.


• Women past the first trimester of pregnancy should not practice this pose unless they have an established ongoing yoga practice and are under the guidance of a prenatal teacher.


• Those with sciatica, slipped disk or other back ailments should exercise caution while practicing this pose as a therapeutic aid.

Surya Namaskara (Sun Salutation)

In Hindu mythology, the sun god is worshipped as a symbol of health and immortal life. The Rig Veda declares that "Surya is the Soul, both of the moving and unmoving beings". The Sun Salutation originated as a series of prostrations to the sun. Traditionally, it is performed at dawn, facing the rising sun.

The Sun Salutation is a graceful sequence of twelve positions performed as one continuous flow. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. The sequence also flexes and stretches the spinal column through their maximum range giving profound stretch to the whole body. Practiced daily it will bring great flexibility to your spine and joints and trim your waist. It limbers up the whole body in preparation for the other Asanas (postures) that are practiced as part of a regular yoga routine.


While practicing the sequence, keep your hands in one place from positions 3 to 10 and try to co-ordinate your movements with your breathing. Start by practicing three rounds and gradually build up to twelve rounds. Take it easy during the first two rounds. As the body limbers up, you may deepen each stretch in the sequence. Please use the picture above as a guide to the postures. The step numbers below correspond to the figures in the pictures from left to right.

Step-by-Step

1. Stand erect with feet together and hands in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale.


2. Inhaling, stretch your arms out and up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.


3. Exhaling, fold forward, and press your palms down, fingertips in line with toes. Try to keep the knees straight, bending slightly if necessary.


4. Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chest and chin.


5. Exhaling, bring the other leg back, curl your toes under, raise your hips and pivot into an inverted "V" shape (Adhomukha Shvanasana or Downward Facing Dog). Try to push your heels and forehead down, tailbone lifted up and keep your shoulders back.


6. Exhaling, lower your knees, then your chest and then your chin to the floor, keeping your hips up.


7. Inhaling, lower your hips to the floor, point your toes and stretch the chin out. Slowly lift your head, neck and chest (Bhujangasana or Cobra pose). Keep legs together and shoulder blades pulled back. Look up and back.


8. Exhaling, curl your toes under, raise your hips and pivot into an inverted "V" shape. Try to push your heels and forehead down and keep your shoulders back (same as position 5).


9. Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up, as in position 4.


10. Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.


11. Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.


12. Exhaling, gently come back to an upright position and bring your arms down by your sides. Relax for a few breaths before proceeding with the next round.

Benefits

• The abdominal organs and the stomach are stretched and compressed. This gives a wonderful massage to the internal organs


• Stimulates the peristalsis of the intestines, which helps to remove constipation. It gently massages the kidneys and increases the blood flow through the whole body. It helps to eliminate toxins from the body.


• The lungs are emptied of impurities and stale air, and the body is revitalized by the extra supply of oxygen that it receives. The whole body and brain function much better as a consequence. One can almost feel the extra supercharge of energy. It harmonizes the whole endocrinal system of glands, and helps to remove any irregularities by directly massaging and increasing the blood flow to them.


• The spinal column is bent and stretched in a systematic manner to the maximum extent, thus stimulating the circulation of blood in the whole spinal cord and all the nerve centers. As a consequence, it brings health and vitality to the entire nervous systems.


• All the main muscles and joints in the body are exercised, stretched and squeezed.


• Induces peace of mind, reduces emotional conflicts, neurosis and stress. It is an excellent routine to practice when you get up in the morning as it will prepare you in all ways to face the oncoming day with physical strength and mental poise.

Contraindications

Surya Namaskara is generally safe for people of all age groups as long as one keeps each of the stretches and moves within one’s individual capability. However, if you have any of the conditions given below, please consult your physician or an expert yoga teacher before practicing Surya Namaskara:

Fever, acute inflammation, boils or rashes, High blood pressure (uncontrolled even with medication), Coronary artery diseases, Hernia, Intestinal tuberculosis, Severe back problems, slipped disc, Sciatica, Menstruation, 2nd or 3rd trimester of pregnancy.

Yoga Sutras of Patanjali - Brief Introduction

For most people the word “yoga” brings to mind the image of a yoga model that appears on the cover of a yoga magazine in a pose that is almost impossible to get into for an average practitioner. Yoga is commonly practiced as a routine which helps in improving physical fitness and sometimes as a means to stress management. There is growing awareness that yoga can be effectively used as therapy in treating a variety of ailments, including hypertension, diabetes, heart conditions etc. In India, Baba Ramdev, whose daily TV show is hugely popular, has been very successful in promoting yoga as a therapeutic practice. Those who have been practicing yoga for a while can attest to the physical and physiological benefits that the practice brings.

While all the above mentioned benefits of yoga are certainly desirable, most people are ignorant about the true meaning and purpose of yoga which is “the ability to control the fluctuations of the mind”. This brief and succinct definition was provided to us by Sage Patanjali, more than three thousand years ago, in the Yoga Sutras of Patanjali. In the Yoga Sutras, Patanjali has provided a very scientific and practical exposition of the philosophy and practice of yoga. One very important section of the book describes what is commonly called “ashtanga yoga” or the Eight Limbs of Yoga which provides practical guidelines for achieving the goal of yoga, i.e., controlling the mind.

Most of the yoga as it is practiced today, called Hatha Yoga, includes physical postures (asanas) and some breathing techniques (pranayama). As you can notice from the eight limbs which are listed below, asana and pranayama are only two of these eight limbs and help establish a strong foundation toward achieving the objectives of yoga. However, to develop a fully integrated practice of yoga and achieve the final objectives of yoga, one needs to include in their routine all the eight limbs of yoga in some form.

Overview of Yoga Sutras

Even though yoga has been mentioned in various ancient texts, including the Vedas, Upanishads, the Bhagavad Gita etc, the credit for putting together a formal, cohesive philosophy of yoga goes to Sage Patanjali. In his Yoga Sutras, Patanjali has provided the very essence of the philosophy and teachings of yoga in a highly scientific and systematic exposition. The Yoga Sutras of Patanjali (YSP) are one of the six darshanas of Hindu schools of philosophy and a very important milestone in the history of Yoga. The book is a set of 195 aphorisms (sutras), which are short, terse phrases designed to be easy to memorize. Though brief, the Yoga Sutras is an enormously influential work that is just as relevant for yoga philosophy and practice today as it was when it was written. The sutras are divided into four chapters (pada) as follows:

Samadhi Pada: The first chapter provides a definition and the purpose of yoga. Various approaches that can be used to achieve the objectives of yoga are provided.

Sadhana Pada: The second chapter contains the practical approach to achieving the goals of yoga. In this chapter the author gives a description of the eight limbs of yoga called Ashtanga Yoga, which is how the yoga sutras are sometimes referred to.

Vibhuti Pada: The third chapter focuses on some of the supernatural powers that an adept yogi may be able to attain.

Kaivalya Pada: In the fourth chapter the nature of the mind and mental perceptions, desire, bondage and liberation and what follows it are discussed.

The Yoga Sutras of Patanjali are also sometimes referred to as "Raja Yoga" or the "Royal Yoga".

Definition of Yoga

In sutra 2 of the first chapter, Patanjali has defined yoga as

“yogascitta vritti nirodhah” (Sanskrit)

"Yoga is the restraint of the modifications of the mind-stuff"

- translation by Swami Vivekananda

In subsequent sutras, Patanjali explains that once the mind is properly restrained, then the “seer” or the “soul – the true self” can rest in its own true nature. Further, as long as the mind is not under control, it continues to assume the form of the “vrittis” or the perturbations in the mind and these vrittis become the cause of human suffering. In simpler terms, what this definition tells us is that we can be peaceful and happy when we can control the mind; else, the mind continues to control us and we stay in a state of suffering.

Ashtanga Yoga (Eight limbs of Yoga)

The eight limbs of yoga as defined in the second chapter are as follows:

Yamas (self restraints): The yamas are guidelines for how to interact with the outside world at a social level. The five yamas are: Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (abstinence), Aparigraha (non-hoarding).

Niyamas (observances): The niyamas represent guidelines for self-discipline. The five niyamas are: shoucha (cleanliness), santosha (contentment), tapas (austerity), swadhyaya (study of the scriptures and self-study), and Ishwara pranidhana (surrender to God). Together, yamas and niyamas provide an ethical and moral code to be followed so the aspiring yogi can establish an adequate moral foundation for his/her spiritual journey.

Asana (posture): Asana refers to the seated posture which should be steady and comfortable so the yogi can sit and meditate for long periods of time.

Pranayama (breath control): Pranayama, which literally means stretching or expansion of prana, the vital life force, involves breath control and helps train and prepare the mind for dharana (concentration).

Pratyahara (sense withdrawal): Through pratyahara one gains the ability to withdraw the senses from their objects thus achieving perfect control over the senses.

Dharana (concentration/focus): Dharana involves focusing the mind on a single object of concentration for long periods of time.

Dhyana (meditation): When there is an uninterrupted flow of the mind toward the object of focus, the yogi enters the state of meditation.

Samadhi (total absorption): Finally when even the self-awareness of the mind disappears and only the object of meditation shines through, it is called the state of samadhi. It is only when the highest stage of “Samadhi”, called the “nirbeeja Samadhi” (seedless Samadhi) when the mind the fully under control and brings the yogi to a state of perpetual peace and tranquility.

The main focus of Patanjali is controlling the mind and subduing the fluctuations of the mind, called 'chitta vrittis'. Once the mind is calm and peaceful, one gets established in his own true nature.

Jala Neti (Nasal Irrigation with Saline Water)

In the ancient text on the practice of Yoga, ‘Hatha Yoga Pradeepika’, six cleansing techniques have been prescribed: Neti: nasal cleansing, Dhauti: cleansing of the digestive tract, Nauli: abdominal massage, Basti: colon cleansing, Kapalbhati: purification and vitalization of the frontal lobes, and Trataka: focused gazing.

In this discussion, we will be focusing on one of the nasal cleansing techniques called ‘jala neti’ (saline nasal irrigation). Jala Neti is a simple technique which involves using a special “neti pot” filled with warm, slightly salted water. The nose cone is inserted into one nostril and the position of the head and pot is adjusted to allow the water to flow out of the other nostril. Whilst the water is flowing through the nasal passages one breathes through the mouth. After half a pot has flowed in one direction, the water flow is reversed. When the water in the pot is finished, the nose must be properly dried.

To a person who has never used it before, the technique may seem a little intimidating. However, the technique is not hard or uncomfortable. Most people are pleasantly surprised after even their first attempt at just how simple and effective this method of health maintenance is. Once learned, the practice can be done in about 3 minutes, and like showering and cleaning the teeth, Neti is easily integrated into ones daily routine.

For general nasal cleanliness, practicing neti once a day is usually sufficient. In the case of a cold, 2 -3 times a day will give great relief, providing the nose is well dried each time and this frequency does not induce nose bleeds. Reduce this frequency when the worst of the congestion is over.

Jala Neti is best practiced first thing in the morning to clear out the night’s grogginess and prepare the body and mind for the day’s breathing activities. However, if you live or work in a dusty or polluted environment where the nostrils have an increased load of filtering, a good second occasion is upon returning from such work. Neti should always be done before rather than after meals. The best times are: (i) upon waking before breakfast, (ii) mid morning before lunch, (iii) evening before dinner, (iv) just before bed

Benefits

• Neti removes all the dirt and bacteria filled mucus from within the nose.


• It helps to drain the sinus cavities. This in turn, will help to reprogram the body’s natural mechanisms against nasal infections such as hay fever, allergies, sinusitis and other upper respiratory complaints like sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids.


• It is beneficial for illnesses such as asthma and bronchitis as it reduces the tendency for mouth breathing by freeing the nostrils of mucus.


• It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches, migraine, epilepsy, temper tantrums, hysteria, depression and general mental tension.


• Neti is of great benefit for problems associated with the eyes. It helps flush the tear ducts, encouraging clearer vision and gives a sparkle to the eyes.


• It can be beneficial for certain types of ear disorders such as middle ear infections, glue ear, tinnitus.


• Neti improves sensitivity of the olfactory nerves, helping to restore lost sense of smell, and thereby benefits the relationship with taste and the digestive processes.


• It has subtle effects on the pineal and pituitary glands which control the hormonal system. This has a harmonising effect on emotional behaviour.


• Neti affects the psychic centre known as Ajna Chakra which helps in awakening higher states of meditation.


• It helps to stimulate better powers of visualisation and concentration and gives a feeling of lightness and clarity to the mind.


• Neti is excellent for those trying to give up smoking. Since it reduces the tendency for mouth breathing, Neti re-sensitises the nose to the actual pollution of ingesting smoke, thereby de-programming the brain of the physical and psychological addiction.

Anatomy of Nasal Cleansing

The first line of nasal defense is the set of tiny hairs called “cilia” which should trap larger particles entering the nose. These cilia are usually cleansed by normal breathing and by blowing the nose, but sometimes, due to a gradual build up of dirt, they can become clogged and may require washing out. The whole of the nasal passage from nose tip to throat (and beyond) is covered with a layer of mucus. This mucus is secreted from within the mucous lining, and its function is to trap smaller foreign particles and bacteria. The dirty mucus is normally blown out, snorted and coughed out or swallowed. The sinus passages are an even finer mechanism of filtering which, if infected, secrete a runny mucus to evict the germs. This is generally called sinusitis and can be a short term symptom or a chronic condition.

During the neti practice, the water simply flows up one nostril to just above the bridge of the nose where the usual air flows meet, backwards into the middle cavity and then down and out the other side of the nose. In this route, it passes by the frontal and mid nasal sinuses. The practice does not cause any discomfort or damage to the nasal functions.

The way in which Jala Neti rinses out the dirt and bacteria filled mucous lining would be obvious to most people as the warm water loosens and dissolves any internal build ups, and takes them outwards. But what may not be so obvious is that, due to gravity and a venturi effect, the sinus passages are also drained by the vacuum pressure flow of the water. Whereas it would normally be impossible to drain a “dead end” cavity like the sinuses, Jala Neti achieves this ingeniously and simply.

For those with thick mucus conditions as well as those with running sinuses, the relief of sinus pressure can be felt within seconds. Also, the eustachian tubes (which are also dead end passages) receive exactly the same effects as the sinuses – a drawing outwards of dirt and mucus. Hence Jala Neti is of great benefit for blockages and infections of the middle ear, by draining the tubes to relieve the pressure build up as well as removing germs.

The eyes derive benefit by Neti. The tear ducts, which connect from the eyes into the nasal passages, get the same drawing out effect as the sinuses, resulting in a brighter, clearer sense of vision.

The nose is the “air conditioner” of the body. One of the many functions of the nose is to regulate the temperature and humidity of the incoming air. This is necessary so that the breath does not strike the throat and enter the lungs too hot or too cold, too dry or too wet. Upon exhalation, the nose also helps to draw out excessive heat from the frontal portion of the brain, which is the part where the heavy thinking is done, and where the greatest heat builds up when under stress. People with chronic nasal blockages who end up being habitual mouth breathers, therefore have a cooled throat, which imbalances the thyroid function. They also have cooler lungs, which creates excessive moisture and mucus secretion in that area. Mouth breathers also fail to get enough of the cooling effect from exhalation at the front of the brain, and can therefore be described as “hot heads”. Regular practise of Jala Neti helps to establish the correct working environment of temperature and humidity in the nose.

Another aspect of physiology which Jala Neti affects is the relationship between olfactory function and the body’s nervous systems. According to medical science, there are two branches of the Autonomic Nervous System called sympathetic and the parasympathetic which are constantly working to keep in balance. Each of these systems affects different organs and functions of the body. Basically, one controls the functions of stimulation and the other controls the functions of sedation. This dualistic push/pull conflict correlates exactly with what the yoga masters say about the forces of Pingala and Ida, or Ha and Tha.

According to yoga science, by balancing nasal breathing function, better balance of the sympathetic and parasympathetic nervous systems is gained, and hence better balance of the whole body’s nervous function is achieved. So, by cleansing, balancing and manipulating these two complimentary opposite forces, better physical and mental health is maintained. Hence it is one of the known effects of Jala Neti that mental tension and headaches can be relieved, as well as nervous system disorders such as epilepsy, and psycho-emotional imbalances like temper tantrums can be controlled.

Technique

• Nasal cleansing can be performed over a sink, a bowl on a table, in the shower or outside. First fill the Neti Pot with warm water of a temperature suitable for pouring in the nose - neither too hot nor too cold. It is recommended that the water temperature should be same as the temperature of the tears. Pure water is best if available but this is not obligatory.


• Mix in salt to the proportion of one level teaspoon for half a litre of water. This equates to 0.9% – the same as human blood – and is called isotonic or physiological solution. Mix the salt thoroughly. Be sure to fully mix and dissolve the salt, as you don’t want fresh water in the spout or very salty water at the bottom of the pot. Pure sea salt is the recommended salt. However, if that is not available, clean table salt which is used for cooking can be used.


• Place the nose cone into the right nostril, sealing it to the nostril with a slight pressure. Try to point the spout straight up in line with the nasal passage so as not to block off the tip of the nozzle on the inside of the nose. Open your mouth and breathe gently through the mouth. Do not sniff, swallow, laugh, talk or have any movement of air through the nose whilst the water is flowing through.


• Now slowly bend forward from the waist so that the tip of the nose is the lowest point of the head; and then tilt/roll the head to the right, so that the left nostril is now the lowest point of the nose. Tilt slowly so that water doesn’t run out the top of the pot onto your face! Keep the nose cone fully sealed into the right nostril so that water doesn’t leak out. Keep on mouth breathing whiles the water comes through. Just wait a few seconds and the water should run out the left nostril. Keep breathing slowly and gently through the mouth. After the water begins to flow, wait for about half a pot to flow right to left, and then remove the pot and stand up.


• Before changing sides, blow out gently through both nostrils to clear water and mucus from the nose. It is important that you do not blow hard at this point or you will send water up into the ear tubes and sinuses. All that is needed is a couple of slow, soft blows out into the sink to remove the water in the nose. Do not pinch the nostrils to create extra force, or blow hard and vigorously.


• Repeat steps 3 & 4 as above, but with the nose cone entering from the left nostril and the flow of water going left to right. After the pot runs dry, stand up, blow out gently through both nostrils and then prepare to dry out the nose.


• Drying the nose properly is a very important part of the practice. First bend forwards from the waist and hang the head down with the nose pointing towards the floor, letting any residual water drain from the nose for 10 - 20 seconds. Then point the nose towards the knees. Closing one nostril at a time, gently breathe in the mouth and out the nose about 10 times. Then stand up to do some rapid breathing through the nostrils. First do 10 breaths through both nostrils together, sniffing in and out moderately with a bit more emphasis on the exhalation. Then close off the right nostril with one finger and do 10 rapid sniffing breaths through the left nostril only. Then do 10 sniffing breaths through the right nostril only. Finally, do 10 breaths again through both nostrils together. All this should clear and dry the nose. If it feels as if there is still some water in there, repeat the whole drying process again. Failure to dry the nose properly may manifest the symptoms of a cold for several hours, or leaving dirty water in the sinus passages or Eustachian tubes may result in infection.

Limitations and Precautions

Persons who suffer from chronic bleeding of the nose should not do neti without expert advice.

Make sure that the water is not too hot or too cold when you introduce it into the nostrils. Do not breathe in and out too deeply when removing the moisture from the nose; we are trying to improve the condition of your nose, not damage it. Also, when your sinuses are blocked with mucus, be careful not to blow your nose hard. It is very easy to push the mucus further into the cavities. Ensure that the salt fully dissolves in the water before pouring it into your nose.

Be careful to hold the head correctly and not to hold the neti pot too low. In order for the water to flow into one nostril and out the other, the water level in the pot must be higher than the region at the back of the nose, where the two nostrils merge with each other. If you tilt your head too much then the water will go down your throat instead of the other nostril. If you tilt the pot too much the water will merely overflow out of the pot. You must adjust the position of your head and the pot so that they are at correct levels.

People who have great difficulty passing water through the nose may have some structural blockage. Expert advice should be sought. If there is a slight burning sensation in the nose during your first attempt with salt water, don't worry. This will disappear as your nose tissue becomes accus­tomed to contact with water.

Dhanurasana (Bow Pose)

In this issue, we will continue our discussion on the backward bending poses and focus on the pose called Dhanurasana - धनुरासन - (Bow Pose). In the final position, the pose resembles a bow, ready to shoot an arrow (shown at the left).

Step-by-step

Round one – Bow Pose:

1. Lie flat on your abdomen with the arms alongside the body. Bring your forehead on the floor and bend the knees. Try to bring the heels close to the buttocks.
2. Raise the arms and hold on to the ankles with the two hands. You may keep the knees apart in this round. If it is not possible for you to hold your ankles directly, wrap a strap around the fronts of the ankles and hold the free ends of the strap, keeping your arms fully extended.
3. On an inhalation, begin to lift your head, neck and chest. Press back into the hands with your feet in an effort to lift the knees and thighs off the floor.
4. Continue to breathe in your final position. Maintain your awareness both on the breath as well as the experience of the stretch. Make sure that you do not strain the body at any point.
5. Hold the final position only as long as you are comfortable. Please remember that the bow pose involves a deep backward stretch and any effort to deepen the stretch should be done with extreme caution.
6. When you are ready to come out of the pose, come down slowly while exhaling and finally release the legs and lie down in the relaxation pose.
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Round two – Bow Pose:

1. Repeat step 1 as above
2. Raise the arms and hold on to the ankles with the two hands. In this round, make an effort to bring the feet and knees together. This will deepen the experience of the stretch. If that is not comfortable, repeat what you did in round one.
3. Repeat the remaining steps as in round one

Contraindications/Cautions

Throughout the pose, maintain awareness on the spine and the breath. If at any time you feel discomfort in the spine, or any other part of the body, you should back off and come out of the pose. People with a weak spine should avoid the Bow Pose and practice only a gentle version of the Half Locust Pose as a back-bending stretch. Those with a weak heart, coronary problems, or high blood pressure should avoid practicing dhanurasana. Avoid this pose if you suffer from peptic ulcers, hernia, intestinal problems, recent or chronic back injury, or headache. It is not advisable for pregnant women, except for highly experienced yoga practitioners who can continue to practice a mild version of the pose during the first trimester only. After the first trimester, pregnant women should completely avoid this pose.

Benefits

• Makes the spine more flexible and stronger
• Alleviates disorders of the stomach and bowels, cures flatulence, improves digestion, promotes peristaltic action and helps with constipation
• Helpful for sciatica,
• Offers relief in cases of sciatica, slipped disc, varicose veins, hemorrhoids and lower back pain
• Excess fat is reduced especially from the hips, waist, posterior, thighs, and the abdomen.
• Various organs and glands like the reproductive organs as well as the adrenal and prostrate glands are activated
• Stimulates and helps balance the swadhisthana (2nd) and manipura (3rd) chakras

Pranayama

Deep (Yogic) Breathing (Deergha Shvaasam)

This technique teaches the body how to breathe again in a natural way (just watch an infant's breath - how the abdomen goes in and out with each breath). Our normal breath is shallow and engages only the top part of the lungs. With this deep breathing technique, we try to engage the entire lung capacity. This is considered to be a very calming and relaxing breath as it helps activate the parasympathetic nervous system.
To achieve a complete breath, breathe slow, soft and deep ujjayi breaths through the nose. Breathe first into the diaphragm, filling the stomach with air. Continue to inhale and fill the chest cavity with air, expanding the chest. Finally, lift the shoulders and collar bones slightly to complete the inhalation, and pull the last bit of oxygen into your lungs. As you exhale, relax the shoulders lowering the collar bones, soften the chest and at the end of exhalation, pull your stomach in as far as you can.
Try to maintain a very smooth, continuous and deep breathing pattern. Gradually you will notice an increase in your duration of inhalation and exhalation. After some practice, try to develop a ratio of 1:2 (inhale:exhale).
As always, I will appreciate your feedback (subhashmittal@gmail.com) and also suggestions for the type of yoga-related information that you would like to see in future issues.
Subhash

http://www.integralyogastudio.com/

Locust (Shalabhasana)

In this issue, we will continue our discussion on the backward bending poses and focus on the pose called Shalabhasana - शलभासन - (Locust Pose). In the final position, the pose resembles the trunk of a locust.

Step-by-step

Round one – Ardha Shalabhasana (Half Locust Pose):

1. Lie flat on the abdomen with the hands under the thighs, palms facing upwards. Optionally, you may make a fist with the two hands, keeping the fists together with the elbows stretched straight and tucked in.


2. Keep both the legs straight and toes pointing back throughout the practice. Place the chin on the floor, slightly stretched forward to give the best possible stretch to the neck muscles and nerves


3. While inhaling, using the back muscles, raise the left leg as high as possible, keeping the other leg straight, relaxed and in contact with the floor. Do not tilt or twist the pelvis


4. Retain the position for four to five breaths or as long as comfortable without causing any strain


5. While exhaling, lower the leg slowly to the floor and repeat the same movement with the right leg


6. Repeat the above routine once more on both sides

Round two – Shalabhasana (Full Locust Pose):

1. Repeat steps 1 and 2 as above
2. While inhaling, using the back muscles, lift both the legs together slowly, raising the legs as high as possible. Retain the final position for four to five breaths or as long as comfortable.
3. Lower the legs to the floor while exhaling and repeat the above routine one more time
4. As a variation to the above, you may stretch the hands back and lift your head/chest as well as the legs at the same time

Contraindications/Cautions

Throughout the pose, maintain awareness on the spine and the breath. If at any time you feel discomfort in the spine, or any other part of the body, you should back off and come out of the pose. People with a weak spine should avoid the full Locust Pose and practice only a gentle version of the Half Locust Pose. Those with a weak heart, coronary problems, or high blood pressure should avoid practicing Shalabhasana. Avoid this pose if you suffer from peptic ulcers, hernia, intestinal problems, recent or chronic back injury, or headache. It is not advisable for pregnant women, except for experienced yoga practitioners who can continue to practice it gently (only the Half Locust version, never attempting the full locust) during the first trimester only.

Benefits

• Alleviates disorders of the stomach and bowels, cures flatulence, improves digestion, promotes peristaltic action and helps with constipation
• Helpful for sciatica
• Offers relief in cases of sciatica, slipped disc, varicose veins, hemorrhoids and lower back pain
• Excess fat is reduced especially from the hips, waist, posterior, thighs, and the abdomen.
• Various organs and glands like the reproductive organs as well as the adrenal and prostrate glands are activated
• Stimulates and helps balance the swadhisthana (2nd) and manipura (3rd) chakras

Bhujangasana (Cobra Pose)

In the previous posts, we talked about the seated forward-bending poses. With this issue, we will start discussing some of the backward bending poses which are done lying down on the abdomen. We will begin this discussion with Bhujangasana - भुजङ्गासन (Cobra pose).

The word ‘bhujanga’ in Sanskrit means a cobra or a snake/serpent. In its final position, the pose looks like a cobra with its hood raised and hence the name. In many traditions, the serpent represents the tremendous power latent within the individual. In tantra, it represents the “kundalini shakti” which lies dormant at the base of the spine in the form of a serpent coiled three and a half times. In Hindu mythology it is respected and honored as a sacred animal, symbolizing the individual subtle force, intuition and wisdom. The double looped mathematical symbol for infinity is derived from the ancient symbol of the snake with its tail in its mouth, and is an expression of the continuity and eternity of life. By the practice of bhujangasana, we can realize and express not only all of the specific qualities of the serpent, but also its divine essence.

Step-by-step

I recommend that you practice at least three rounds of this pose. In each round we try to engage different parts of the spine. In round one, more emphasis is placed on the upper part of the spine. In rounds two and three, more of the middle and lower spine are engaged.

Round one:

1. Lie down on your abdomen with the legs stretched back straight, feet together with the toes pointing away. Bring the palms underneath the shoulders, alongside the body, palms facing down, lining up the tips of the fingers with the tops of the shoulders. Keep the elbows bent and tucked in close to the body.
2. While inhaling stretch your head forward and slowly begin to lift your head, neck and chest off the floor. Keep looking upward. Imagine the movement of a snake rising upwards as you do this.
3. Keep minimum pressure on the floor with the palms. In fact, it is a good idea to lift the hands off the floor slightly and allow the abdominal muscles and the upper spine to do the work of lifting the chest higher with every inhalation. Stay in the final position for 4 to 5 breaths. (See Fig. 1)
4. To come out of the pose, while exhaling, slowly lower the chest, neck and forehead down to the floor, bring the arms back alongside the body and relax.

Round two:

1. Repeat step 1 as described above.
2. Repeat step 2 as described above.
3. Keeping the palms on the floor, apply gentle pressure with the palms on the floor and try to lift the chest a bit higher, keeping the navel on the ground. Stay in the final position for 4 to 5 breaths. (See Fig. 2)
4. Repeat step 4 as above.

Round three:

1. Repeat step 1 as described above.
2. Repeat step 2 as described above.
3. Keeping the palms on the floor, apply a little more pressure with the palms on the floor. Straighten the elbows a little and try to lift the chest a bit higher, keeping the abdomen on the ground. If you lift the abdomen off the floor, then you are not in the Cobra pose any more but are approaching the Upward Facing Dog pose. Make sure the elbows are not hyper-extended. Stay in the final position for 4 to 5 breaths. (See Fig. 3)
4. Repeat step 4 as above.

Contraindications/Cautions

Throughout the pose, maintain awareness on the spine and the breath. If at any time you feel discomfort in the spine, wrists or shoulders, you should back off and come out of the pose. Avoid practicing Bhujangasana if you suffer from peptic ulcers, hernia, intestinal problems, recent or chronic back injury, carpal tunnel syndrome, headache or hyperthyroidism. It is not advisable for pregnant women, except for experienced yoga practitioners who can continue to practice it gently during the first trimester.

Benefits

• Builds strength in the muscles of the upper back, shoulders and increases flexibility in the lower back
• Massages the internal organs, especially the digestive organs, affects the adrenal glands, sending them a richer supply of blood
• Relieves constipation
• Helps relieve menstrual problems
• Stimulates and helps balance the swadhisthana (2nd) and manipura (3rd) chakras
• Improves concentration

Pranayama

Deep (Yogic) Breathing (Deergha Shvaasam)

This technique teaches the body how to breathe again in a natural way (just watch an infant's breath - how the abdomen goes in and out with each breath). Our normal breath is shallow and engages only the top part of the lungs. With this deep breathing technique, we try to engage the entire lung capacity. This is considered to be a very calming and relaxing breath as it helps activate the parasympathetic nervous system.

To achieve a complete breath, breathe slow, soft and deep ujjayi breaths through the nose. Breathe first into the diaphragm, filling the stomach with air. Continue to inhale and fill the chest cavity with air, expanding the chest. Finally, lift the shoulders and collar bones slightly to complete the inhalation, and pull the last bit of oxygen into your lungs. As you exhale, relax the shoulders lowering the collar bones, soften the chest and at the end of exhalation, pull your stomach in as far as you can.

Try to maintain a very smooth, continuous and deep breathing pattern. Gradually you will notice an increase in your duration of inhalation and exhalation. After some practice, try to develop a ratio of 1:2 (inhale:exhale).

"It should not require much imagination to appreciate that a person can be superbly fit but mentally lethargic, emotionally insensitive, morally corrupt and spiritually bankrupt" - George Feurstein

Pashchimottanasana (Seated Forward Bend)

In the previous post, we learned about one of the seated forward bending poses, Head-to-Knee pose. In today's post, we will talk about another seated pose – The Seated Forward Bend. Pashchimottanasana (पश्चिमोत्तानासन) is a compound word in Sanskrit consisting of pashchim + uttaana + asana. ‘Pashchim’ means the direction ‘West’ as well as the back or the posterior. ‘uttaana’ means to stretch or expand. So, literally the word implies that by practicing this asana, one can stretch and strengthen the spine.

Step-by-step

1. Sit on the floor on your mat or a blanket and stretch the legs out in front. Try to maintain the spine upright. The feet should be together and the knees straight but not hyper-extended.


2. Stretch both the arms out in front and while inhaling raise the arms up all the way above the shoulders. Keeping the spine elongated, while exhaling begin to bend forward, bending from the hips. Finally, hold on to the toes, the ankles, calves or wherever your hands will reach. The effort in this pose is to keep the spine unrounded.


3. If your hands do not reach the toes, you may use a strap looped around the soles of the feet to keep the awareness on the spine. While using a strap, keep the elbows straight. Try to keep the knees straight. If it becomes uncomfortable to keep the knees straight, bend them slightly. With practice, you will be able to straighten the knees.


4. To enhance the experience of the stretch, use the breath as a guide – while inhaling, lengthen the spine and while exhaling try to drop the chest down. At no time you should feel any strain or pain. Hold the position for about 6 to 8 breaths.


5. While you are holding the pose, maintain total awareness on the stretch and the breath. By becoming aware of the part(s) of the body where the stretch is felt most, you will avoid any injury.


6. To come out of the pose, stretch the arms out and with an inhalation, begin to straighten the spine up, raising the arms overhead. Finally, release the arms while exhaling and rest for a couple of breaths.


7. Repeat the above steps one more time.

Contraindications

This pose stretches the spine from the top to its base. Use caution if you have an existing spinal injury and avoid attempting a deeper forward stretch. Pregnant women should spread their feet apart while practicing the forward bend. Avoid the pose in case of slipped disc, sciatica, diarrhea and asthma.

Benefits

Pashchimottanasana helps open the hips and groins while deeply stretching the legs and back. Because this pose requires the pelvis to turn into the extended legs while tipping forward, it stretches the hip joints and groins in several directions at once. And because the back of the extended legs and the front of the spine must lengthen to go deeply into this forward bend, it’s very effective at stretching those areas. This asana also tones the liver, spleen, pancreas, adrenal glands and kidneys and stimulates the pelvic organs and sex glands while cooling the body and quieting the mind. It stimulates circulation to the nerves and muscles of the spine.

At a subtler level, this asana is traditionally known for its value in harmonizing the nerves and the pranic nadis (the psychic nervous system) in the body and as such is helpful in preparing for meditation.

What is Pranayama?

Pranayama (प्राणायाम) is a compound word in Sanskrit and is composed of ‘prana’ + ‘ayama’. Prana is the cosmic/universal life force which is responsible for keeping us ‘alive’. In India, when a person dies, we say that ‘prana’ has left the person’s body. The word ‘ayama’ has two different meanings – to stretch/elongate/expand and to control/restrain. Breath is a gross manifestation of this prana. So, the word pranayama means the ability to expand or stretch our life force by controlling the breath. Pranayama techniques involve controlling the breath in a variety of ways. According to Sage Patanjali (sutra 2.50), “Modifications of the breath are either internal, external or stopped; they are to be regulated by space, time and number and are either long or short”. Here, space represents either a specific point of focus within the body (e.g. lower spine) or the left/right nostril, time means the duration of the breath and number means the number of inhalations and exhalations or retentions. Following these guidelines, a large number of breathing techniques have been documented in the Hatha Yoga Pradeepika, the ancient text on Hatha Yoga. In upcoming posts, in addition to the asana practices, I will also talk about some of these breathing techniques.

As always, I will appreciate your feedback (subhashmittal@gmail.com) and also suggestions for the kind of yoga-related information that you would like to see in future posts.

Subhash

www.integralyogastudio.com

"It should not require much imagination to appreciate that a person can be superbly fit but mentally lethargic, emotionally insensitive, morally corrupt and spiritually bankrupt" - George Feurstein

Janu-shirshasana (head-to-knee pose)

Many of my students look for instructions on some of the basic yoga techniques that we practice in the class so they can practice these at home. In order to fulfill this need, I will be presenting here, as and when I find the time, some specific aspects of yoga – asana, pranayama, meditation, diet or yoga philosophy. In this issue, we will look at one of the commonly practiced forward bending poses called ‘janu-shirshasana’ (head-to-knee pose). However, before we get into the specifics, I would like to emphasize a few general guidelines related to yoga practice:

• In order to derive full benefits of yoga, one needs to establish a regular daily routine of personal yoga practice. The need for a regular practice – abhyasa- has been underlined in our scriptures such as Yoga Sutra of Patanjali (sutras 1.13, 1.14) and Bhagavad Gita (shloke 6.35). The best time for yoga practice is early morning, after you are done with your daily cleansing routine. However, depending upon your daily schedule, you may dedicate any time of the day for yoga as long as there is a gap of at least 2.5 hours between yoga and your last meal. Practicing yoga for as little as 20 minutes a day is far more beneficial than spending an hour or longer once a week.


• As mentioned in an earlier column, yoga provides several benefits at various levels – physical, mental, intellectual and spiritual. However, it is very important that we keep the practice safe and injury-free. One of the key guidelines to follow is that you must never try to stretch yourself beyond the limits of your body’s flexibility, strength and endurance. Patanjali, in his Yoga Sutras, defines ‘asana’ (physical posture) as ‘sthira sukhamasanam’ – a posture needs to be steady/firm and comfortable. This implies that in every yoga pose, you should be able to stay steady and without any pain or discomfort. Another key concept in yoga is that of ‘ahimsa’ or ‘non-injury’ which, from an asana point of view, implies that we should not injure ourselves while practicing yoga. We must remind ourselves that yoga is non-competitive and its purpose is to heal, not hurt.

For a list of the commonly practiced asanas, along with their Sanskrit names and pronunciation, please visit the website http://www.integralyogastudio.com/asana_chart1.htm.

Step-by-Step

Here are the basic steps that you can follow for this asana:

1. Sit on the floor (on the yoga mat or a clean blanket) with your legs stretched out in front. Keep the spine upright and as close to being vertical as comfortable.


2. Bend the left knee and put the sole of the left foot against the inside of the right thigh, bringing the heel as close to the perineum as comfortable. Try to keep the left knee close to the floor and the right leg fully stretched out.


3. Stretch the arms out in front and while inhaling raise the arms up to a vertical position.


4. While exhaling, begin to bend forward, bending from the hips, aligning the chest with the right thigh and keeping the spine unrounded. Try to grab the toes, ankles or calves depending upon your level of flexibility. If your hands do not reach the toes comfortably, you may like to use a strap looped around the foot.


5. Once you are in the final pose, use your breath as a guide to deepen the experience of the stretch – while inhaling, elongate the spine and while exhaling allow the gravity to pull the chest down closer to the thigh. Hold the position for 5 to 7 breaths, if possible. Maintain full awareness on the stretch and the breath, paying close attention to the parts of the body where the stretch is felt most. This awareness will help you maintain the pose at a comfortable level and prevent any injury.


6. To come out of the pose, begin to raise the arms up while inhaling. When the arms reach a vertical position, release the arms down.


7. Repeat the above steps with the other leg stretched out.

Variation

1. Sit on the floor (on the yoga mat or a clean blanket) with your legs spread out wide apart. Keep the spine upright and as close to being vertical as comfortable.


2. Stretch the arms out in front and while inhaling raise the arms up to a vertical position.


3. While exhaling, turn the torso to the right and begin to bend forward, bending from the hips, aligning the chest with the right thigh and keeping the spine unrounded. Try to grab the toes, ankles or calves depending upon your level of flexibility. If your hands do not reach the toes comfortably, you may like to use a strap looped around the foot.


4. Once you are in the final pose, use your breath as a guide to deepen the experience of the stretch – while inhaling, elongate the spine and while exhaling allow the gravity to pull the chest down closer to the thigh. Hold the position for 5 to 7 breaths, if possible. Maintain full awareness on the stretch and the breath, paying close attention to the parts of the body where the stretch is felt most. This awareness will help you maintain the pose at a comfortable level and prevent any injury.


5. To come out of the pose, begin to raise the arms up while inhaling. When the arms reach a vertical position, turn the torso back to the center and release the arms down.


6. Repeat the above steps on the other side.

Contraindications

Avoid this pose in case of diarrhea, asthma and a recent knee, neck or back injury. In case of knee pain, avoid bringing the heel close to the perineum and/or keep a folded blanket under the bent knee for support.

Benefits

The janu shirshasana stretches the back and deeply stretches the back of the legs. This posture calms the mind and emotions, stimulates the nervous, reproductive, endocrine and urinary systems.

I would welcome your feedback and suggestions on the type of information that you would like me to cover in the future.