MAKARASAN

Makarasana or the crocodile pose is a great pose for all round stretching of the body. It is a pose that straightens and stretches the muscles of the back, legs, buttocks, and the back of the arms and legs. The crocodile pose in yoga is also a great pose to reduce stress and improve posture. The aim of this yoga pose is to release strain caused by other asanas.The pose is such an inclusive one that you can feel the stretch all the way from the neck to your calves.

Steps to Perform:-


Lie down on the floor on your stomach with your hands on the sides. Your chin and chest should also be touching the ground.
Stretch out both legs to full length.
Separate both legs and place them on the floor such that the toes are pointing outwards and heels inwards.
The feet should be at right angles to the legs.
Raise your head and trunk.
Take your right hand under the left shoulder.
Hold the left shoulder gently with your right hand.
Grasp the right shoulder with your left hand gently.
The two hands should be making a double triangle one above the other.
Place your forehead on the triangle. Your face should be within the space created by both arms.
Close your eyes and relax your whole body.
Practice abdominal breathing. Remain in this position as long as you are comfortable.Turn over
Lie on your back and start again.

Benefits Of Makarasan:-


Makarasana induces a complete relaxation of the body and mind.
Makarasana relaxes the muscles and relieves the fatigue after a strenuous yoga session.
Makarasana relieves and helps correct many breathing troubles and disorders in the genito-urinary system.
Makarasana helps to reduce-high blood pressure.
Makarasana stimulates the small intestines which, in helps the digestive processes.
Makarasana prevents scoliosis and flatulence
Makarasana is beneficial in Asthma. It is effective in treating respiratory arrhythmia also.
Abdominal muscles get an automatic massage while practicing Makarasana.
For those who have acquired wrong process of respiration (due to Asthma etc.) Makarasana is most useful.

Makarasana maintains the flexibility of these areas and is beneficial for those with sciatica, slipped disc, backache and spondylitis in the lumber region.

Precaution:-

In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep which one should strictly avoid.

TRIKONASAN

Three Angle Pose

In this asana the position of the body becomes like a triangle (trikon).  it is called Trikonasana. In Sanskrit language “Trikona” stands for “three angles” or “triangle” and also while practicing this asana the body structure seems to be triangular shape that is why this asana is renowned as Triangle Pose. This asana is also famous by the name Utthita Trikonasana which means Extended Triangle Pose.
Here we showcase steps for how to do Trikonasana and straightforward method for gaining Trikonasana benefits. This asana stimulates flow of blood in entire body and also provide relaxation to shoulders, back, legs and forearms muscles. It also offers ease to spinal disc and reduces lower-back disorders.

Procedure to Pratcise:-


1.Lift the left leg and place it at a maximum distance towards the left.

2.Turn the toe of the left foot towards the left and inhale.

3.Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe.

4.Take the right hand forward straight above the right ear and continue smooth breathing.

Position to Perform:-

It is necessary to keep the right hand, mid body and right leg in one straight line in this asana.
The neck and the waist should be kept straight.
The arms of the right hand should be kept touching the right ear. 
At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor.
In this position the weight of the whole body comes on the left hand.

Releasing the Position:-


1.Exhale and inhailing, bring the right hand to its original place.

2.Straighten the left knee and bring the left hand to its original place.

3.Turn the left leg toe to front.

4.Bring the left leg near the right one and take up the standing position.



Trikonasan Benefits:-

This Asana gives very good lateral movements to the spine. It is an auxiliary Asana to Ardha Matsyendrasana. It amplifies and fulfils the Matsyendrasana. Yogis also gives a description of this Asana in his system of physical culture exercises. If you have a healthy spine, you can sit in your meditation in one Asana for many hours without fatigue. For a Yogi the spine or Meru Danda is a great thing as it is connected with the spinal cord and the sympathetic system. It is the spine that contains the important Sushumna Nadi which plays a vital part in the Kundalini movement. This Asana tones the spinal nerves and the abdominal organs, increases peristalsis of the bowels and invigorates appetite. Constipation is relieved. The body becomes light. Those who suffer from shortening of the leg due to fracture of hip or thigh bone (Femur) or bones of the leg (Tibia or Fibula) will be benefited by this Asana. This Asana lengthens the legs.


Precaution:-

Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.

MATSYASANA

The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine and muscles.

Poses:-

1.Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.

2.Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. 

3.You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.

4. Breathe in and raise the head, shoulders, upper arms and body up the floor. Keep the buttocks and the legs on the floor.
Push the front of the body forwards and up towards the ceiling opening and expanding the front of the chest.

5. Breathe out push the elbows down into the floor, curve the body back and lower the top of the head onto the floor. Arching back and raising the front of the chest further up.

6. Push the heels away from the body stretching them out.

7. For more of an advanced version release the arms and hands from the below the body and bring hands folded in Namaste or the prayer position at the front of the chest.

8. Hold this posture for a while arching the back and breathe normally.

9. Bring arms down by the sides. Breathe out push the palms down on the floor, taking care that you not stretch or strain the neck. Relax the back on the floor lowering the top to the bottom of the spine.

10.Relax the arms by the sides, palms facing towards the ceiling. Now relax the whole of the back of the body on the floor.

11.Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.

Benefits of Matsyasana :-


This asana stimulates the thyroid and para-thyroid glands.
Eases the upper body congestions.
Tones up the heart muscles.
Opens and expands the chest.
Helps in various respiratory problems.
Relieves tension in your neck, throat, and shoulders
Stretches and tones the front of your neck and your abdominals.
Stretches and stimulates the organs of your belly and throat.
Strengthens your upper back and the back of your neck.

Precautions:-


Uncontrolled High Blood Pressure,Glaucoma.
Low Back Problems - keep your knees bent, flat on the floor, or use a bolster across your spine to have a more passive version of the pose .
Neck problems - use a block, bolster, or blanket to bring the floor closer to your head. 
Low Blood Pressure - Strongly use your arms on the floor to control your exit from the pose, taking a deep inhale as you exit, and lie quietly before moving to the next pose to avoid dizziness.
Eases the tensions in the neck.

CHAKRASANA

The body is bent towards the back in circular pose, hence it is known as Chakrasana. The body can be bent at the waist forward or backward. While bending forward, the body does not appear in a circular pose. However in backward bends, the body looks like a circular pose. Hence, it is known as Chakrasana. The pose is the same, except while doing a back bend, the person is standing and keeps bending further back till his palms rest on the floor whist forward or backward. While bending forward, the body dile in the Chakrasana, the person is lying down, and slowly lifts his body up.


Method of Performing:- 

1. Lie down on a mat, on your back. 
2. Spread your legs so they are shoulder-length apart. 
3. Bend your knees so that your feet are touching your buttocks.  Similarly, bend your elbows so your fingers are touching your shoulders. (Your palms should be inwards, facing your shoulders.)
4. Breathe In. Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted u. Feel the blood rush to your head, and your lungs expand and fill up with air. 
5. Hold this pose for a few seconds. 
6. Breathe Out and let yourself down slowly.  

Benefits of Chakrasana :-


The wheel pose or chakrasana offers a variety of benefits, both physical and mental.
The more obvious physical benefits are those that derive from the stretching action. It stretches the lungs and chest, while strengthening the muscles of the buttocks, legs, calves, wrists, arms, and spine.
It also strengthens and tones the muscles of the abdominal region and helps regulate the digestive function.
It acts as a natural stimulant for the thyroid and pituitary glands.
It helps re-energize you and is invigorating, and stimulating. It helps counteract depression.
This pose has therapeutic value and is recommended for back pain, infertility, asthma, and osteoporosis.

Caution:-

Do not attempt to perform the wheel pose if you suffer from spinal injuries or cardiac disease, or hernia. It should never be attempted unsupervised, particularly if you are not very experienced in the discipline.

Do while Performing:-

1.     Keep the breathing slow and rhythmic
2. Keep the shoulder blades and neck region relaxed and comfortable
3. Keep the facial muscles soft and relaxed
4. Keep the arms and knees straight
5. Keep some distance between the feet for better support and balance while in the pose
6. Respect and find acceptance with the body, by not pushing yourself into the pose.

Dont do while performing:-


1.     Exert excessive force, which may cause undue strain onto the arms while lifting the body up into the position.
2. Force yourself into getting the arch in the spine
3. Strain and tense up the body while moving into the pose and/or while doing the pose.

Benefits of Asana:-


1.     The entire front part of the body is being stretch entirely, which is good for people who are introverts as the openness in the heart may work on their heart chakra.
2. Due to the stretch at the upper part of the abdomen muscles, it gives some pressure on the internal organs of the abdomen and therefore, increasing their efficiency
3. The muscles on the front part of the thighs are stretch and the calves are strengthening while doing and holding the pose. This will also help to strengthen the leg muscles.
4. This pose is extremely beneficial for those who sit long hours in front of the desk or computer as they usually hunch over the desk all day long. The backward bend in the pose will relieves tension or stress from the body and help in decreasing the ailments arising out of it.
5. This pose will also help in toning and strengthening the entire back muscles.

precautions while performing this Asana:-


People who suffer from serious spinal column ailments, such as cervical and lumbar spondylities should avoid doing this pose
2. If there is not much spine flexibility at the beginning, one should not force or push the body into doing the pose.
3. Because of the deep arch to the spine, it is best to do a counter pose, such as Matsyasana(Fish pose) after practicing Chakrasana, to relieve any strain from the spine.

PADMASAN

Padma means Lotus. When the Asana is demonstrated, it presents the appearance of a Lotus, in a way. Hence the name Padmasana. This is also known by the name Kamalasana.

Amongst the four poses prescribed for Japa and Dhyana, Padmasana comes foremost. It is the best Asana for contemplation. Rishis like Gheranda, Sandilya and others speak very highly of this vital Asana. This is highly agreeable for householders. Even ladies can sit in this Asana. Padmasana is suitable for lean persons and for youths as well.


Sit on the ground by spreading the legs forward. Then place the right foot on the left thigh and the left foot on the right thigh. Place the hands on the knee-joints.

You can make a finger-lock and keep the locked hands over the left ankle. This is very convenient for some persons. Or you can place the left hand over the left knee and then place the right hand over the right knee with the palm facing upwards and the index-finger touching the middle portion of the thumb (Chinmudra).

Steps to follow:-Sit on the floor with your legs stretched straight in front.

Bend the right knee, grip the right foot with help of both hands and place on top of the left thigh to the heel as closest possible to the navel.

Now do same with the left leg, bend the left knee and grip the left foot with both hands and place on top of the right thigh to the heel as close to the navel as possible.

This way, both knees would be on the ground and the soles of both feet are pointed upward. The spine should be held straight but not stiff.

When the practitioner feel uncomfortable after some time on sitting in the same situation, the position of the legs can be altered.

Both the hands can be placed on the knees either with palm face down or in ‘Gyana Mudra’. Hands can also be placed both palm on each other with touching the naval on the upward facing both feet.

Benefits of Padmasan:-


 Maintains relaxation, concentration, meditation and ultimately, kundalini awakening.

This posture makes natural balance throughout the body and mind. After some days of practice, when the knees are stretched enough to remain in the Padmasana without discomfort, this great pose creates a feeling of effortlessness and comfort that will soothe the nervous system, quiet spirit and on the state of sharpness.

Padmasana is the pose which is most relevant in attainment of kundalini power.

Padmasana is highly recommended to improve chest, shoulder, spinal, thigh, waist flexibility. It rectifies any curvature problem in spine and arthritis. Very useful for constipation and digestive problems.

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