Headstand or Sirsasana
It is known as the “King of Asanas” because it exhibits strength, control and beauty in overcoming the fear of falling through physical and mental balance. The pose is performed by resting the head and forearms in on the mat. Once a strong base is formed, the legs move in toward the torso so the weight begins to shift onto that base. The legs are then lifted, supported by a strong core. The torso should be perpendicular to the mat so that the body is in a straight line from the legs to the head. It is preferable to warm up the core and shoulders before practicing this pose.
Performing a headstand offers mental clarity and renewed energy, and is thought to help increase concentration over time, due to additional blood flow to the brain. It also strengthens the body from the arms through the spine and legs. Headstands increase nutrients and blood flow to the scalp, decreasing onset of gray hair. Any fluid that is retained in the feet is able to drain therefore reducing the onset and prevalence of varicose veins. When the adrenal glands are detoxified with headstands, it create positive thoughts and depression decreases.
The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. Matsyasana is a reclining back-bending asana. The name is derived form the Sanskrit matsya, meaning “fish,” and asana, meaning “pose.” To enter the pose, the practitioner lies flat on the back then lifts the pelvis so the hands can slide under the buttocks. The back arches and the chest lifts until the crown of the head rests on the floor. It is said that practicing this posture can connect the individual to the balance of earth and water, through the grounding of the limbs into the earth, and the lifting of the chest like the crest of a wave.
The Fish pose does wonders for the respiratory systems. When you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. This pose is useful for increasing energy levels, relieving anxiety and opening the heart. It makes the muscles in the upper back and the back of the neck stronger. Also, it stretches the back and tones it, thus relieving strain from the back and back pain. The hip flexors and the muscles between the ribs are given a good stretch. The throat and the digestive organs get a good massage.
Shoulder Stand (Sarvangasana)
Sarvangasana, the Sanskrit name for the Shoulder stand, comes from the word “sarva”, meaning whole. It is an inverted posture wherein the weight of the body rests on the shoulders and the feet reach toward the sky. It is a powerhouse of a pose. Begin by lying flat on the back with the legs extended and your arms at your sides, palms down. Bend the knees and place the soles of the feet flat on the floor. Lift the legs and hips off the floor. Curl the torso and bring the knees in toward your face. Then, lift the hips and bring the torso perpendicular to the floor.Bend the elbows and place the hands on the lower back with the fingertips pointing up toward the ceiling. When comfortable, lift the thighs so they are vertical to the floor, keeping the knees bent. Then, straighten the legs fully and reach your feet up to the ceiling. Keep the head and neck in line with the spine and do not turn the head. Draw the shoulder blades firmly into your upper back.
The pose strengthens your entire body. It gives many of the benefits of the Headstand, but here the circulation is directed to your thyroid gland instead of the head.In addition to stimulating the thyroid gland, this pose also relieves stress and depression, improves digestion, opens the shoulders and neck, and strengthens your legs, butt, arms, and abs. Shoulder stand pose brings a fresh blood supply to the brain and relaxes the mind. It gives relief for insomnia, asthma, infertility, sinusitis, and the symptoms of menopaus. It also helps to improve memory and concentration. This pose will provide a boost of positive energy to your body, mind, and emotions. Regular practice of shoulder stand can help you feel refreshed and renewed every day.
HALF SPINAL TWIST – ARDHA MATSYENDRASANA
Ardha matsyendrasana, a seated twist pose, basically stretching of the entire spinal cord. Ardha matsyendrasana is called half lord of the fishes pose in English. To perform the pose, it begins with the staff pose. The left foot is bent so it rests on the outside of the right thigh. The right foot slides as close as possible to the left buttock. The right elbow is placed on the outer side of the left knee with the hand pointed upward, creating a twist in the body.
This pose has a lot of health benefits. It stretches the spine and promotes spinal flexibility, tones the abdominal organs, improves digestion, and is very effective for easing back pain. This is best recommended for menstrual disorders and urinary tract infections as well. In Ardha Matsyendrasana the stomach, intestines, and kidneys get a nice squeeze, stimulating digestion and elimination, while the shoulders, hips, and neck get a wonderful stretch. It releases excess heat and toxins from organs and tissues.
The psychological benefits of ardha matsyendrasana include calming the mind, strengthening the nervous system and alleviating stress. Ardha matsyendrasana stimulates the manipura chakra, which governs self-esteem, willpower, and self-discipline. Energizing this chakra promotes self-confidence and aids in exercising control over one’s life.
BOW – DHANURASANA
Dhanurasana is a backbend that opens the chest and the front of the body. The name comes from the Sanskrit dhanu, meaning “bow,” and asana, meaning “pose.” The Bow works all parts of your back simultaneously. In this asana, your head, chest, and legs are lifted, while your body rests on your abdomen. The pose is so named because as you hold it, your body is bent back like a bow and your arms are held straight and taut like a bowstring.
Dhanurasana stimulates life source chakra, situated just above the navel. Stimulating this chakra increases the digestive fire and activates the flow of prana, or life energy. Manipura chakra also represents the core Self and is tied to the practitioner’s sense of identity and the ability to be confident and in control.
It Strengthens ankles, thighs, groins, chest and abdominal organs and spinal cord. Dhanu means a bow. Bow pose is a fantastic stretch for the spine, abdominals, hip flexors, biceps and pecs. It is an all-around, great total body-opening backbend. It helps cure dyspepsia,rheumatism and gastrointestinal problems. Improves function of the pancreas and it is beneficial in diabetes.
Trerefore. these many asanas may seem overwhelming to practice all at once. People today have a greater knowledge of the many positive ways physical fitness that can impact their health.
Yoga is an ideal practice for that looking to better their bodies and lives, and no one is happier to teach you the techniques than your local yoga instructor or fellow yogi.