Trikonasana

TRIKONASANA: "Trikona" means 'triangle'.  When you start this exercise your body takes the shape of a triangle and so the name.

Method:  Stand straight. Inhale.
Keep the legs 3 to 4 feet apart from one another.  The knees should be straight.  Raise both hands to the shoulder level. Turn right foot to 90  degrees to the right side and left foot slightly to the right side. Align the right heel with the left heel. Exhale slowly and simultaneously lower the right hand palm in order to place the palm on the  ground and raise the left hand upward, and see the tips of the left-hand fingers.  Continue in this position for at lease one minute while breathing normally.Repeat the same thing with the left foot.

This exercise strengthens the muscles of the back, hips, and legs. 
It cures backache, shoulder pain and joints pain. It also strengthens ankles, knees and shoulders.

Pranayama

When we have started with Asana's, we will also start with Pranayama.  Actually Pranayama is to be done first before starting the asanas.  It is better.

There are mainly 8 types of Pranayama's.

Bhastrika pranayam
Kapal Bhati Pranayam
Bahaya pranayam
Anulom Vilom Pranayam
Ujjai Pranayam
Bhramri Pranayam
Udgeeth Pranayam
Pranav Pranayam (Concentration on Breathing)

Even if you spend  5 minutes everyday doing Kapal Bhati and Anulom Vilom you will remain healthy through out your life.  Kapal Bhati is to be done once in one second.  Sit straight and just exhale as hard as you can but in a rythum.   It can be done three hundred times in 5 minutes.  The more you can do it, it is better.


We will  talk about the Pranayama's in great length.  Just remember to do kapaal bhati everyday. It should not be done too fast or too slow.  Do it in a systematic way and do it as long as possible.  If you are tired doing this then do Anulom Vilom for some time.   This way you can continue.

Don't shake your shoulders.  Only the stomach is moved in and out while doing Kapal Bhati.
Don't open your mouth.   Keep your eyes closed. 


We will discuss each pranayama in detail.  More about this next time.

This asana is also known as Ardha Chakrasana. The bend from the waist sideways looks like half wheel, that's why it is called as Ardha Chakrasana.

Stand straight with your arms by your side. Breathe normally.  Keep your back and neck straight. Look ahead. Inale and slowly raise you left hand straight up above your head.

Keep your left arm close to your ear. Exhale and bend to your right. Slide your right hand down,

a longside your right leg. Let your left arm touch your left ear as you bendyour head to the right. 

Hold the pose for 10-30 seconds.

Benefits:
This exercise clears blockages in the lungs and improves breathing.  Flexibility of the hips is
improved.  Reduces fat.  It tones the waist.  It will help those who are suffering from back pain,
stiff back etc.  It promotes the functioning of the liver and cures liver problems.

Yogasana's

Today we are starting with Yogasana's.

The first is Tadasana.

"TADA" means mountain. One is supposed to stand like a mountain.
Stand firm on the ground and keep both the feet together. Keep the knees straight while holding the hands tight and firm. Try to concentrate. 

Lift the hands up slowly and join them. As shown below.

Inhale deeply and lift the heels. Stay in the position for a few seconds. As shown in the
figure below.

Tadasana helps to give control over muscular movement.  The entire body weight come on the
heels and gives strength to legs and feet.  It stimulates the entire nervous system of the body.

 This improves height.  Spine becomes flexible. Visceroptosis and pain in the backbone is removed.
Those having complaints of reeling sensation should not practice it.

YOGA Mudra’s

Hakini Mudra
This is a very interesting and significant Mudra that can be practised anywhere, at any time. Unwittingly, this Mudra is quite popular, since it is good for the brain. 

·  People should sit down in contemplation with both hands in front and the fingers touching at the tips as though in deep thought.

·  The fingertips of both hands should be placed together.

·  The eyes should be directed upward with the tip of the tongue placed on the gums while inhaling.

·  Make the tongue fall again while exhaling and then take a deep breath. This helps memory.

Bronchial & Asthma Mudra

 
These Mudras are very good for respiratory problems and can be done with both hands. The Bronchial and the Asthma Madras can be done for a few minutes one after the other until the breathing calms down. For prolonged treatment these two Mudras can be done five times every day for five minutes.

·  Place the little finger at the base of the thumb, the ring finger on the upper thumb joint and the middle finger or the top soft portion of the thumb. The index finger should be extended. This can be done for a few minutes everyday.

·  It can be done along with the Asthma Mudra, which is also done with both hands. Press together the fingernails of the middle fingers while keeping the other fingers extended. This is effective for asthma attacks.

Pran Mudra

 
The Pran Mudra activates the root chakra and increases vitality. This can be done up to half an hour a day or three times a day for fifteen minutes.

·  Get the tips of the thumb, ring finger and little finger together while the index finger and the middle finger remain extended.

·  This Mudra can be done with both hands.

Linga Mudra

 
This Mudra boosts the body`s immune system and loosens the mucous that has been collected in the lungs and it is believed to make the body more resistant to colds and chest infections. Those who habitually suffer from bad colds and incurable chest infections are advised to practise the Linga Mudra. This Mudra is helpful in weight reduction also. However, because of the heat it generates, the Mudra can be taxing and can result in a feeling of lethargy. Weight-watchers who practise it must ensure that they consume `cooling` foods like fruits or drink as much water as they can - at least eight glasses a day.

·  Place both palms together and clasp your fingers.

·  One thumb remains upright and encircled by the thumb and index finger of the other hand. Keep both hands in front of the chest.

·  This Mudra can be practising three times a day for fifteen minutes.

Apan Mudra
This is called the energy Mudra. This Mudra helps remove the toxins from the body. This Mudra also has a balancing effect on the mind and helps develop inner balance and confidence. 

·  Place the thumb, middle finger and ring finger are together but the index ginger and little finger are extended.

·  This can be done for forty-five minutes or three times a day for fifteen minutes.

Shankh Mudra
 

This Mudra is common Hindu temples. This Mudra is very good for problems of the throat. Mudras are practised all over the world these days and have been incorporated in various schools of self-development and growth. The conch shell is blown during all rituals. In this Mudra, the positioning and clasping of the fingers simulate a conch shell.

·  Encircle the thumb with the four fingers of the right hand.

·  Touch the right thumb to the extended middle finger to the extended middle ringer of the left hand.

·  Now, together, the two hands resemble a conch shell.

·  Hold the hands in front of your sternum and chant Om with it. This can be done three times every day for fifteen minutes.

Surabhi Mudra

 
This Mudra seems a bit complicated and almost looks like a puppet player`s fingers in action. This Mudra can be done three times a day for fifteen minutes. It is supposed to be an effective tool against rheumatism.

·  The little finger of the left hand should touch the ring finger of the right hand and the little finger of the right hand should touch the ring finger of the left hand.

·  The middle fingers of both hands should touch the index fingers of the other keeping the thumbs extended.

Vayu Mudra
 

Vayu means wind and this Mudra is specifically aimed at eliminating flatulence. It is believed to be working immediately. But after the problem is overcome, the Mudra should be discontinued. If the condition is chronic, the Mudra should be done thrice daily for fifteen minutes.

·  Bend the index finger of each hand till its tip touches the ball of the thumb.

·  Then press the thumb lightly onto the index finger. The other three fingers should be extended and relaxed.

Shunya Mudra
 

 

This Mudra is especially good for ear and hearing problems and can be done three times daily for fifteen minutes.

·  The middle finger should be bent until it touches the ball of the thumb.

·  Then with the thumb lightly press down on the middle finger. The other fingers remain relaxed and extended.

·  This should be done with both hands.

Prithvi Mudra

 
This Mudra activates the root chakra, which houses our vital energy or elemental force. A good vital energy optimizes the physical potential in a person who is then in a position to actualize both his physical and metaphysical goals. It is essential for a life of fulfillment to ward off energy deficits and the Prithvi Mudra is an ideal tool.

·  The tip of the thumb should be placed on top of the ring finger with a little pressure.

·  The other three fingers should be relaxed and extended.

·  This can be done with both hands three times for about fifteen minutes a day.

Varuna Mudra

 
This Mudra is very good to get rid of the excess mucous that collects in the stomach or lungs. A mucous overload is normally associated with over-stimulated nerves and by people who are too conscious of their responsibility. In their perception, they believe that they are saddled with every responsibility and it works on their bodies in the form of mucous accumulation.

·  Bend the little finger of your right hand until the tip touches the ball of the right thumb.

·  Then place the thumb of the right hand on it.

·  With the left thumb press the little finger and thumb lightly while the left hand gently encircles the right hand from below, covering the back of the right palm.

Bhudi Mudra

 

·  The Bhudi Mudra helps maintain the fluid balance in the body.

·  The tip of the thumb should be placed on the little finger while the other fingers remain relaxed and extended.

·  Do this with each hand. This can be done three times a day for fifteen minutes.


Apan Vayu Mudra

 
This is called the Lifesaver and is the first aid for heart attacks. Every conceivable problem has a Mudra, which enables a cure. A person who has developed heart trouble can check it by reducing the vayu tatva and apan vayu of his body. He can do this with the Vayu and Apan Mudras. This Mudra is supposed to have immediate effect in an emergency. It can also be used over a period of time to strengthen the heart. However, the Mudras are NOT a substitute for medication.

·  Bring the index finger is brought down on the mound of the thumb, and the tips of the third and fourth finger join the thumb.

·  The little finger should be relaxed and extended. This can be done with each hand.

·  This Mudra can be done three times a day for fifteen minutes or until the effect is felt.

Back Mudra

This is an excellent Mudra for backache. There are many reasons for backache. Stress is one of the prime causes. This Mudra is done with both hands.

·  The thumb, middle finger and little finger of the right hand should touch and the index finger and ring finger are relaxed and extended.

·  In the left place the thumb joint on the nail of the index finger.

·  This can be done four times a day for four minutes.

Kubera Mudra

 
This Mudra is quite remarkable as it is dedicated to the god of wealth. In this you use three fingers, which represent Mars, Jupiter and Saturn. Mars stands for forcefulness, Jupiter for resplendence and Saturn for its fixation on the essential. They are the thumb, middle finger and index finger respectively. This Mudra is not just for money, but can be used even for several specific goals. When these three fingers close and is accompanied by intensity of thought, there is added strength. The Kubera Mudra decongests the frontal sinuses.

·  You should press the fingers together when you do this. Here, the tips of the thumb, index finger and middle finger are placed together.

·  The other two fingers are bent and rest in the middle of the hand. You can continue with both the hands.

Kundalini Mudra
 

Good sex is essential for personal well-being and a sexual orgasm with a compatible partner is the closest an earthly act can take us to the inner sanctum of unadulterated joy. The Kundalini Mudra is associated with the sexual force that needs to be awakened. It is about the unification of the masculine and the feminine. Several schools of yoga and even the martial arts have recognized the immense power of the fountain of human sexual energy. It is the receptacle of regeneration and creativity.

·  Here, both the hands should form a loose fist.

·  Then, extend the left index finger into the right fist from below and place it on the pad of the right thumb.

·  The other fingers of the right hand cover the finger from above. It is like a loose and comfortable fleshy glove for the left index finger.

·  Hold this Mudra as low as possible in front of the abdomen.

·  Do this Mudra three times a day for fifteen minutes. 

YOGA - the only solution

YOGA.  The word has originated  from India and today in India there are millions of followers.  Baba Ramdeo has made it so popular that he is invited all over the world to give lectures and show the procedure.  YOGA is the answer for every disease.  In the last few years there are numerous examples where Cancer and AIDS patients have been completely cured with practicing  YOGA.  In allopathy patients are given tablets or injections which gives only temporary relief from the pain caused by the diesase.  But, YOGA, cures the disease completely and if one continues the practice of YOGA there is no chance of the disease occurring again.  This is the power of YOGA.  There are many types of YOGA.  A particular yogasan is for a particular disease and particular age.  One has to read carefully before practice the benefits of a particular routine and then only follow the exercise rigourously .  There are patients or followers of YOGA in India who have benefitted immensly from this ancient form of exercise. If one follows the yogic routine every day and controls the diet then nothing can happen to him even in the old age.  There are people who are above 70 years of age and still fit like a 20 year old.

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