Not Taking Anything for Granted

Approaching Ardha Matsyendrasana

2009-09-01T18:12:00.002+05:30

Approaching Ardha Matsyendrasana
Ardha (n.) = Half
Matsya (n.) = Fish
Indra (n.) = King
Asana (n.) = Pose

Though transliterating this Asana may be called as King of fish pose, it is not called in such a way. The Asana has been invented by a sage named Matsyendranath, and hence is named after him.

The Asana does exert pressure on the Pancreas which is responsible for secretion of the hormone insulin that regulates the blood sugar.

Hence Matsyendrasana is excellent for fighting diabetes. The above figure illustraes an approach to achieving the Ardha Matsyendrasana, which is a difficult Asana in itelf. In the next few posts, I shall publish the approach and finally reach the Ardha Matsyendrasana.

Kapotasana

2009-01-17T13:19:00.003+05:30

Kapotasana

Kapota (n.) = Pigeon
Asana (n.) = Posture

Well, after a long time I am posting another entry. All these days I have been busy perfecting the new Asanas I have been learning. I hope to publish them soon.

Ardha Chandrasana

2008-08-05T14:37:00.001+05:30

Ardha (adj.) = Half
Chandra (n.) = Moon
Asana (n.) = Pose

Ardha Chandrasana

I am still a novice in this Asana, though the picture was shot in Mar, 2008. Hence I would group it with the "incorrect Asana" tag.

Critique
1) the neck is still not flexible enough to have the chin aligned with the hand. ( I am able to do the Parshva Konasana with the chin is alinged with the arm now)

2) The knee is still not facing forward, it's facing downward.

3) the raised leg is still not in one straight line with the trunk of the body.

Sarvangasana

2008-05-09T12:25:00.004+05:30

Sarvangasana

Sarva (n.) = All
Anga (n.) = Limb
Asana (n.) = Posture

Together these words will mean the posture which exercises all limbs

Self Critique:

Well, thanks to my back pain which is almost gone now, I have not been doing this Asana or any other forward bending Asana for a long time. As I reported sometime earlier, I recently started doing Sarvangasana regularly. But years of non-practice has led to reduce the quality that I seek in everything. First defect in this posture that I see, that the body is not as perpendicular to the ground as I would like it to be. Second, the weight of the body is still borne by wrists and hands here - the force applied by the hands and the waists can be clearly seen. Ideally, the palms should merely rest on the back, they should not exert pressure of the waist to hold the torso straight.

Breathing: Breathe in as you raise the legs to the position, breathe normal as you hold the position, and breathe out as you lower the limbs to the ground.

How to execute the posture:

1) Lie in Savasana
2) perform Ardha halasana
3) Raise your back from the ground with the help of the hands and legs moving from Ardha halasana without resting and in one sweeping motion

Approaching Baddha Padmasana

2008-04-23T09:16:00.002+05:30

Approaching Baddha Padmasana

Baddha(adj.) = Bound
Padma (n.) = Lotus
Asana (n.) = Posture

Baddha Padmasana is one of those Asanas that work on the shoulders,chest, back, stomach, genitals, arms, figures, legs, knees. Now, for a beginner this Asana is tough. The puzzles to solve here is how to get those arms sneak around the back and catch hold of the big toes?

I heard such solutions as "your arms/legs are proportionally longer than those of mine". Not quite sir, it's a three piece puzzle.

i) Straighten the back - this is the last piece actually
ii) Increase the reach of your arms - by exercising your back muscles and the ball and socket of your shoulders
iii) Learn to do a tight Padmasana - by moving the foot touch your waist region

In here we are dealing with the second problem.

See? Hold the fingers of your right hand by your left hand and continuously exert a pulling pressure on it. Count twenty breaths. Release your arms lock. Now do the same stuff changing your arms - exert a pulling pressure on the fingers of left hand by your right.

Ardha Halasana

2008-04-16T12:21:00.002+05:30

Ardha Halasana

Ardha (n.) = Half
Hala (n.) = Plough
Asana (n.) = Posture

Balarama brother of Krishna in Mahabharata (Devaki and Vasudeva's son but who was born in Rohini's womb by somethe miraculous method which sounds like embryo transplantation procedure of today's medical science) was called Haladhara - who holds or carries a plough. Balarama's weapon was a plough.

I talked about this simple, yet so beneficial Asana for treating back pain last year. I practiced this Asana and got wonderful results. Of course, if you have acute back pain, so much so that lifting legs like this is painful. In which case desist doing this Asana. I went through this acute pain too :). With time, and as a result of doing other back pain Asanas as pain is reduced, you can start doing this one.

Kanochee Muktahasta Seershasana

2008-04-14T12:04:00.002+05:30

Kanochee Muktahasta Seershasana

Kanochee (n.) = Elbow
Seersha (n.) = Head, crown, pinnacle
Asana (.) = Posture

This is the fourth variation of Muktahasta Seershasana of which I spoke sometime Ago. Here, the balance is on the elbows.

I find this Asana quite tough. Balancing on the elbows!!! I would be considering myself successful if I were able to balance on the elbow points, with no part of the forearm supporting me.

Bharadwajasana

2008-04-03T09:49:00.003+05:30

Bharadwajasana

Alternate spelling: Bharadvajasana

This Asana has been named after Sage Bharadwaja

Who was sage Bharadwaja?
Sage Bharadwaja belongs to the Brahmin clan which was known for its physical activities and practice of the martial arts. He was the father of sage Dronacharya, the teacher of the Pandavas and Kauravas in Mahabharata.

The birth of Drona is quite interesting which has been recounted in the Mahabharata quite elaborately. Since in this case Drona was not born out of a woman, but a clay pot.

Sage Bharadwaja's other son was sage Garga - who was also a vedic scholar as his father. Garga was also a renowned astrologer who gave Krishna his name.

I found this Asana very useful in progressing to Ardha-Matsyedrasana

Breathing: Breath in when twisting the torso to the back. I am still, as usual, still to go a long way grappling this Asana. The twist here should be even more pronounced.

Vatayanasana

2008-03-27T11:37:00.002+05:30

Vatayanasana

Vata (n.) = Wind, air, breeze
Ayana (n.) = Direction, Phase
Vatayana (n.) = Window
Asana (n.) = Posture

Now, why this particular Asana is named in this way, I am not sure. Does it have something to do with wind such as Pavanmuktasana has? Not sure again.

Breathing: Inhale as you raise your arm (picture above), exhale as you touch your toes (picture below)

Well, I have given it a practice label, since, I am only tentatively doing forward bends these days. Didn't do it for more than two years - courtesy my back pain. As the back pain recedes, reclaims my forward bend its lost territory. yet, I have miles to go in here too. Not only the finger tip will touch the ground, but the full plain of the palm (karatal)

Supta Padangusthasana

2008-03-22T09:17:00.004+05:30

Supta Padangusthasana
Supta (adj.) = Asleep
Pada (n.) = Leg
Angushtha (n.) = Thumb
Asana (n.) = Posture

Together the above should mean "Lying big toe posture"

I find this Asana to be one of most difficult in the Padangusthasana series. It really is the graduating Asana in the series. There's only one which I can think of more challenging than or as challenging as this Asana which is Parsha Padangusthasana.

Right Leg

As ususal, I still have a lot to achieve in this Asana (I am just a student :)) - the comfort that I seek while practicing this Asana, I hope would come in about a year or thereabouts.

Left Leg

Breathing: Breathe in as the legs are extended
Drishti: Nasagre

Naukasana

2008-03-19T16:10:00.002+05:30

Naukasana

Nauka (n.) = Boat
Asana (n.) = Posture

Naukasana is also known as Navasana. But the latter, I feel, is a Hindi, and not a Sankrita word.

Hence I prefer to call it as Naukasana

One friend asked me how to do a Naukasana. I assume that it would be in the mind of my visitors too. Well, I have seen multiple ways of doing this Asana. However, the easiest way I find is as provided below:

1. Sit with your back straight
2. Extend both your legs forward as you would when you are doing the Paschimottanasana
3. Place your hands, palm down on yor knees;
4. Breathe in
5. Breathe out and tilt backwards, and extend your arms towards the knees

Supta Urdha Pada Vajrasana

2008-03-16T10:09:00.001+05:30

Supta Urdha Pada Vajrasana

Supta (adj.) = Asleep
Urdha (n./adj.) = High
Pada (n.) = Leg
Vajra (n.) = Thunder
Asana (n.) = Posture

In this pose I am entering into the Supta Urdha Pada Vajrasana. The full Supta Urdha Pada Vajrasana is much tougher, and is not shown here. Let me overcome the challeges in this Vinyasa entry, then perhaps I shall be able to do that Asana.

Vinyasa entry to Karandavasana

2008-03-11T19:40:00.003+05:30

Vinyasa entry to Karandavasana

Karandava (n.) = Duck
Asana (n.) = Posture

After nearly a year long practice, Vrischikasana is now kind of comfortable for me. Much much better than what I published about a year ago in this blog. The next step therefore I thought, would be Karandavasana. And the Pincha version of Vrischikasana, both of which I understand are now a couple of years away.

Let me publish my approach to the entry to Karadhavasana.

Any person with a keen eye would be able to figure out that I am just a beginner in this entry. My arms are still not strong enough to hold the balance when the legs have executed a Padmasana.

Now, this I find is one of the most talked about Asana on the Net. I liked Lucas' informal and funny way of talking about Yoga, which hid the spiritual and profound intent of his in the yoga way - the rigour he employs is pretty much obvious in the Asanas he is shown to have executed. Here's his web page House of Lucas.

Upavishta Konasana

2008-03-08T22:43:00.002+05:30

Upavishta Konasana

Upavishta (adj.) = Seated
Kona (n.) = Angle
Asana (n.) = Posture

Upavesan (v.) = Sit

To me, this Asana is a natural extention of the all Padangushthasanas.

Well, I have a lot of miles to go in this Asana. It is nowhere near the way it should be.

Nirlamba Sarpasana

2008-03-06T09:51:00.001+05:30

Nirlamba Sarpasana

Nirlamba (adj.) = Without support
Sarpa (n.) = Snake
Asana (n.) = Posture

Quite a few days ago I published the Bhujangasana. Nirlamba Sarpasana is the next step to it.

Everything remains the same - the breathing, the drishti.

Utthanapadasana

2008-03-03T04:00:00.002+05:30

Utthanapadasana / Utthitapadasana

Utthana (n.) = Raising up (not in the sense of bringing up, however - which is nurturing), Rise up
Utthita (adj.) = Raised, Risen
Pada (n.) = Leg
Asana (n.) = Posture

Sometime ago I published the Utthitapadasana, and Utthanapadasana which are what I learnt as a child. The word Utthita has the noun form as Utthana.

Now, I see Utthanapadasana being performed as it is performed in the above picture. Kind of interesting I would say, for it takes in the benefits from Utthitapadasana and Matsyasana both at one go.

For the grammar enthusiasts: Ut = This sound is not a word, it is called Upasarga in Sanskrita grammar - which is close to a preposition. Upasarga adds additional meaning to a word root.

Ut means up.
Thana this word root means place.

All Upasargas preceds a word root to form a word. Here Ut + thana together formed this word Utthana

If you add a different Upasarga, for example aba to Thana it will form Abasthana (n.) = Placement. Similarly Pra + thana = Prasthana (n.) which means to go away.
Again, Abhi+ Ut+thana = Abbhutthana (n.) Germination

Asanas Fighting Hypothyroidism

2008-02-27T20:15:00.007+05:30

Visitors coming to this this site looking for Hypothyroidism fighting Asanas.

Best approach would be: to go to a Yogacharya who specialises in Therapeutic Yoga. Someone like Yogananth - who, despite his being so young has attracted admiration from all corners, including mine. :)

Here is his official site http://www.yogananth.com/

Well,if you are looking for a ready reckoner, in my limited knowledge of the Yoga postures, let me give the following Asanas which would be good in fighting Hypothyroidism.

Matsyasana
Ardha Chakrasana
Greevasana / Viparita Dandasana
Setubadhasana (Shirsha-Pada-Bhumi-Sparshasana)
Ushtrasana

To be complemented by the following Asanas

Kavandhasana
Halasana
Sarvangasana
Sasangasana

Pranayama
Ujjayee pranayama(Jalandharbandha),

Matsyasana - the plain vanilla one

2008-02-26T01:14:00.005+05:30

Matsyasana - the plain vanilla version

Over the last three posting I progressed from the Saral version of Matsyasana to this version of Matsyasana, which is the most standard version.

However, there is a more difficult version too, which I am not able to do as of now, may be in about two years in future I shall be able to do it. That is the Baddha Padma version - which is: perform a Baddha Padmasana , then perform Matsyasana.

Drishti: Nasagre, or Bhru-Madhye

Breathing: As you raise your body from the floor and go into Matsyasana, inhale. Breathe normally as you hold the posture.

Benefits: Matsyasana is one of the Asanas that benefits hypothyroidism cases to a good extent. To achieve the full benefit, however, a complementary Asana - that is one of the following Asanas: Sasangasana, Sarvangasana, or Kavandhasana/Kandharasana needs to be executed.

Of all the above Asanans I have posted only the Kandharasana, which is also known as Kavandhasana, in this blog.

Approaching Matsyasana - Part II

2008-02-24T10:43:00.002+05:30

Approaching Matsyasana - Part II

Well, this manuever helped me in Matsyasana practice, as well as in Kukkutasana and Garbhapindasana practice. It also helped me in the Karandavasana practice.

It also helped me in a big way to get rid of the back pain.

The good news... thanks to my relentless practice of Yoga, the back pain is almost gone. So much so that, the other day I tried to do the Sarvangasana - and wonder of wonders, I felt no pain. Have been doing Sarvangasana since then regularly.

Approaching Matsyasana

2008-02-22T12:07:00.002+05:30

Approaching Matsyasana

Matsya (n.) = Fish

Asana (n.) = Posture

Someday before I talked about Saral Matsyasana.

This picture below is the first step toward the Matsyasana. Lie on your back and do a Padmasana. The legs in Padmasana assume the shape of the tail of a fish - perhaps more specifically a Rohu fish.

When I started relearning Matsyasana (lost after a long non-practice since the childhood days) about three years ago, I found it tough to do exactly what has been done in the photograph above. Though I was able to do the padmasana, and lie down, but the legs would stay up, without touching the ground. Even now I am not able to do it if I am doing Padmasana with my right leg first.

Saral Matsyasana

2008-02-19T09:25:00.002+05:30

Saral Matsyasana

Saral (adj.) = Simple
Matsya (n.) = Fish
Asana (n.) = Posture

The regular Matsyasana may be tough for beginners. For them the starting point is Saral Matsyasana.

Here you go.

Breathing: Breathe in as you raise the chest

Drishti: Nasagre - tip of the nose

Saral Dhanurasana

2008-02-17T21:33:00.005+05:30

Saral Dhanurasana

Saral(adj.) = Simple
Dhanuh(n.) = Bow
Asana(n.) = Posture

It's quite sometime ago I published the Dhanurasana. I talked about Saral Dhanurasana but did not publish the same in that post. However, a few visitors actually came to the site looking for that pose.

Here you go dear visitors.

As I mentioned earlier, even this Saral Dhurasana may be difficult for some - particularly, I have seen people not able to catch hold of their legs.

Drishti: on the third eye
Breathing: inhale while raising head from the ground. Normal as you hold the position.

Vajrasana

2008-02-17T01:12:00.002+05:30

Vajrasana

Vajra(n.) = Thunder/ thunder bolt
Asana (n.) = posture

Vajra has a mythological meaning in India. It is the weapon of Indra - the king of gods. This particular weapon has a genesis. When Vritrasura became the king of Asuras (demons) he attacked the Suras (gods). Indra approached Vishnu for help who told him that the weapon that would kill Vritra would have to be manufactured from bones of a sage.

Sage Dadhichi (who was a king before he became a sage) consented to donate his bones of his rib cage. Dadhichi started to meditate intending to die; when he died, the gods collected his bones and thereafter Indra manufactured the thunder-weapon out of it.

Vajrasana can therefore be associated as an Asana which strengthens the bones.

Indeed, I have seen my Granma, who is close to 90 years, still walking about with no difficulty and no gout or other old-age related problems. She is used to sitting on the Vajrasana for an hour after every meal. Whereas her eldest daughter, who is about 20 years junior to her suffers from gout, and finds it difficult to move effortlessly.

Once you are adept at Vajrasana the next step is to proceed to Supta Vajrasana which does a lot of good to the thighs, to the lumbers and to the spine.

Trikonasana

2008-02-14T06:54:00.002+05:30

Trikonasana

Tri (n.) = Three
Kona (n.) = Angle
Trikona (n.) = Triangle
Asana (n.) = Posture

It is said that the beginner and the intermediate Asanas are the toughest asanas. Because they are the toughest to overcome when the body is just about getting used to the way of Yoga.

I firmly second that. For the last two years I have been practising the Tirkonasana, and I am yet to do it well. It is so tough since it calls for alignment of the chin in the line of the shoulder.

I am kind of doing the Trikonasana well when when I am required to align my chin with my left shoulder (as in the above photograph). But, still there's a lot to achieve.

But I am yet to achieve the alignment in for the right shoulder (as in the above photograph). Hence, the above is an incorrect posture.

To note: when the straightline alignment between the shoulder and chin is achieved, the alignment between the chest and the legs/ground are achieved at the same time. The chest then normal/perpendicular to the ground as if if you draw a straight line from one shoulder to the other, the line would be perpendicular to the ground, and not inclined at an acute/obtuse angle. This imparts the posture a yogic beauty. this beauty is somewhat achieved in the first photograph. However, it is not there in the second photograph.

Perfection, how true it is, is not easily reached. I have seen a lot of yoga instructures too did not achieve the perfection an intermediate Asana (trikonansana is a typical case) demands.

Mukta Hasta Shirshasana - Variation 4

2008-02-10T13:21:00.000+05:30

Mukta Hasta Shirshasana - variation 4

In this variation balancing is done on the elbows. This is also a standard variation (unlike the Dwi-anguli and the Tiryak versions) and a part of the Ashtanga intermediate series.

However, right now I haven't any photograph for this version. For me it is a challenging version - I find it tough to balance myself on the elbows.

I shall have myself shot doing this posture later and upload the same presently.

Dwi Anguli Seershasana

2008-02-05T13:38:00.000+05:30

Dwi Anguli Seershasana

Dwi (n.) = Two
Anguli (n.) = Finger
Seersha (n.) = Head
Asana (n.) = Posture

Well this is not a standard Seershasana posture. However, this is an approach to finally reaching the target of Nirlamba Seershasana. Which is without any hand support.

Even the dwi-anguli version feels quite tough for me!!! I am, though an old-timer in Seershasana, not that advanced - it feels :).

The weight is not balanced on exactly the tip of the fingers. So, proceed to the tip in the next photo.

Wow! the moment I try to advance to the tip, the centre of gravity changes and the body tilts to the back!

Now balanced a little more, but still a long way to go - the position does not look elegant as it should.

Sanmukha Baddha Hasta Seershasana

2008-01-30T10:41:00.000+05:30

Sanmukha Baddha Hasta Seershasana

Sanmukha (n.) = front
Baddha (adj.) = closed, interlocked
Hasta (n.) = hand, arm
Seersha (n.) = Head, top
Asana = posture

Here, in this Asana, the arms are inter-locked to the front of the head.

Below is given a close-up of the interlock structure of the arms, for a better understanding of how the arms are during the Asana.

Breathing: As usual, breathe in while raising the legs up in the air. Breathe deeply and slowly while holding the position. Hold the position for at least 5 breaths. My one slow breathing cycle takes approximately 15 seconds - of course it varies from person to person, as also it varies in my case too - As I am developing in the way of Yoga, my breathing cycle is getting longer.

Mukta Hasta Seershasana

2008-01-28T12:36:00.000+05:30

Mukta Hasta Seershasana - Variation 0

This is the plain vanilla version of the Mukta Hasta Seeshasana. The other variations of Mukta Hasta provided earlier were the real variation.

Actually this is the version I had learnt first in the childhood days, even before the Baddha Hasta version and variations. Pretty easy stuff when you are trying it against a wall - that's what I did in the childhood days. hehe!

Prasarita Mukta-Hasta Sirshasana

2008-01-23T10:37:00.000+05:30

Prasarita Mukta-Hasta Sirshasana - Variariation 3

Prasarita (adj.) = extended

Pra is a prefix equivalent to latin con which is = with
Saran (n.)/(v.) = displacement by a distance (from physics, where displacement/time = speed)

Prasaran (n.)/(v.) = with displacement, hence Prasarita the adjective form means extended.

This variation of Sirshasana is slightly more challenging than the normal tripod, where the hands are closer to the head. It is quite challenging however, to move into Seershasana with your hands in the Prasarita position.

Breathing: as usual, breathe in while striking the pose. and breathe normally as you hold the pose.

Drishti: Nasagre

Mukta Hasta Sirshasana - Variation 2

2008-01-21T12:42:00.000+05:30

Mukta Hasta Sirshasana - Karaprishtha variation

Kara (n.) = palm
prishtha (n.) = back

This is the back of the palm variation.

As in all Mukta Hasta Sirshasanas, weight is borne by the hands, albeit to a lesser degree. We therefore, cannot call the Mukta Hasta series as the Nirlamba series.

Nirlamba (adj.) = supportless

In the above variation, body is balanced by the wrists, and weight is also borne by them.

Drishti = Nasagre (tip of the nose)

Breathing = 1) breathe in while hoisting the legs up from the ground. 2) deep, and long and slow at the final pose 3) stay at least 5 breaths

Mukta-Hasta Sirshasana - variation1

2008-01-20T20:59:00.000+05:30

Mukta-Hasta Sirshasana

Mukta (adj.) = free
Hasta (n.) = hand
Seersha (n.) = head, top
Asana (n.) = posture

This is a first variation of all Muktahasta Sirshasana. This free hand does not mean that weight is not borne any more by the hands. It just means that the hands are not bound together any more - as in Baddha Hasta Sirsashana.

Body weight is still borne by them, while trying to balance the body.

This is the Karatal (palm down) variation of Muta Hasta Sirshasana. Tomorrow I shall publish the Karaprishtha (palm up) variation.

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Tiryak Shirshasana

2008-01-08T13:37:00.000+05:30

Tiryak Sirshasana

Tiryak = not straight
Seersha = the head, the pinnacle
asana = posture

This is not a conventional one. Or I haven't found this asana anywhere in my limited ability or knowledge of the Asanas. I know of other variations of Shirshasana which are pretty much standard variation - but not this one.

This seems, however, a more fun sort of variation - as if you are doing some adjustments after having struck this pose, moving your legs here and there seeing how well balanced you are, and meanwhile some crazy photographer shot you in a lark. You came down and saw the result and liked it and decided to publish it and even gave it a name! :).

Well, there are challenges in here too - but they are pretty simple ones for a veteran Shirshanana fellow.

Padma-Baddha Sirshasana

2008-01-02T13:16:00.001+05:30

Sirshasana variation 1 - Padma-Baddha Sirshasana

Padma(n.) = Lotus
Baddha (adj.) = Bound
Seersha (n.) = Head, top
Asana (n.) = posture

Some call it as Padma Sirshasana as well.

How beginners may start practising Sirshasana:

Technique 1:

Try it against a wall - it will work if you are slightly confident of balancing yourself. Get a partner who will hoist your legs and set them up against a wall. The wall will protect you against the chance of falling on your back.

However this technique fails if you are unsure of a side-wise fall

Technique 2:

Choose a corner of a room where two walls meet, and try the above.

Shirshasana

2008-01-01T12:49:00.001+05:30

Baddha-Hasta Shirshasana

In English Shirshasana is spelt this way. Actually it should be Seershasana.

Baddha(adj.) = bound
Hasta (n.) = hand

Sheersha (n.) = the crown, head, the top
Asana (n.) = posture

Hindi sir = head has its origin in the Sanskrita word "seersha"

This is the plain vanilla shirshasana, ahem! without all those variations.

Why would I publish Shirshasana on this blog? I wanted to publish only those Asanas which I am grappling with. er... and of course those Asanas that have been requested - for example the back pain series.

Shirshasana is the first Asana that I learnt in the childhood days, when I was as young as eight years old. The story has been told in my yahoo blog.

Well, several reasons...
* I haven'nt any photographs now to publish :)
* Actually, I am now grappling with the Akarna Dhanurasana that I saw our school friend Soumyananda Dinda (who is a Dr Soumyananda Dinda now, a quite well known lecturer in Economics - yes I established contacts with him - a couple of months ago)do, and I am not even halfway there.
* Shirshana is a swell Asana for keeping heart disease at bay; even thyroid problems, brain problems, eye problems, ear problems, back problems.
* Hence people would do well to start practising it.

Warning!!!: which flows from the benefits really. If you have any of the existing problem which is is prevented by Shirshasana, don't start practising it to cure them. Chances are, they will get worse. :)

I had this experience, which, let me share - Everytime, as I took off my legs from the ground, my back pain would scream loudly!!

Shirsha-Pada-Bhumi-Sparshasana

2007-12-28T13:52:00.001+05:30

Shirsha-Pada-Bhumi-Sparshasana

Shirsha = the top, the crown
pada = the legs
Bhumi = the ground, earth
Sparsha = touch
Asana = posture

If we piece the above words together it will mean - Touching the ground by the head and the feet through this posture.

This is slightly tougher than the Greevasana

Shown below is the nirlamba (unsupported) version

However, once we are comfortable with Greevasana, this is doable. I practise this Asana on earth - the bank of a small lake we have at our neighbourhood. I find it easy there, since the soft grass on the ground (in the morning hours the earth is also soft, washed with dew drops) has lots of friction to help me balance my body a lot more.

Warning!!:

Practise this Asana only when your neck muscles are strong enough to support your body weight.

Greevasana - Part 2

2007-12-20T12:42:00.001+05:30

Greevasana

Greeva (n.) = Neck
Nirlamba (adj.) = Unsupported

This is the nirlamba version of the Greevasana. The pressure on the neck of the whole body without the forearms sharing it. The asana gives a sweet pain, as the back of your head touches your back

Warning:

Don't do it without having done the salamba version (supported) for over an extended time. You may hurt your neck, if you are trying it if your neck muscles are not that strong.

My next goal:

The goal is for the Salamba version. Execute a Shirshasana from the Salamba Greevasana. And then from Shirshasana do a Vrischikasana (scorpion) and a pincha mayurasna

Greevasana - Part 1

2007-12-19T13:03:00.001+05:30

Greevasana

Greeva = neck. This is the salamba version (hand supported)

Been doing Greevasana for the last three-four months. All the more so, since I had this hypothyroidism - which made me a fat guy :).

Of course this was additional to what other hypothyroidism fighting Asanas I have been doing for the last two years or thereabouts: Matsyasana, Ujjayee pranayama(Jalandharbandha), Ardha Chakrasana, Kavandhasana. Three other I used to do - Halasana, Sarvangasana, Sasangasana - which I won't do any more, as long as an iota of this back pain that I have stays.

Well, now this hypothyroidism thing is almost gone. And the doc is reducing the doses of synthetic thyroxin hormone every time I pay a visit to him.

The idea here is:
1) Rest your body weight on your neck muscles. This Asana helps in Matsyasana too. I am able to execute the Matsyasana far better than I was used to.

2) Second objective - bend your neck so much backward that your face is flat to the ground so much so that your nose and mouth touch the earth.

Vasishthasana - incorrect posture

2007-12-18T12:44:00.000+05:30

The incorrect posture

The more correct (better) posture

The 2nd posture is better only as far as the hip is concerned. As it is, I see a lot of minor flaw here too. And who does not know that minor flaws take far greater time to correct? hehe!!

When I published the Vasishthasana day before yesterday, I was talking of the challenges of it. Main challenge that I faced was to counter the pull at the hip to the ground. It's not really a gravitational pull, but a because of a countering force when the hand pulls the raised leg.

If much force is applied by the hand to the raised leg to pull, it is countered and balanced by the hip sagging to the ground.

To prevent the hip sagging to the ground, the arm that holds the raised ought not use force. and to achieve that feat, one needs to make the hip joint so supple as the leg can execute an acute angle with the torso without much difficulty. Hence I published the Uttanpadasana - that's one way to make the leg execute an acute angle with the torso.

Hence, the basic idea is: make the acute angle acuter. My next target in uttanpadasana - touch the raised leg to the ground by my head. It will take me about two-three years. But I am going to be there, one day.

Vasishthasana Practice

2007-12-17T13:16:00.000+05:30

Yesterday I published the Vashisthasana. Now I am publishing the approach that I took to be able to do this asana.

Uttapadasana

Vasishthasana is to be approached in multiple ways. We need to use multiple weapons to conquer this asana. I demonstrated the use of different hasta padngushthasanas.

Let's now go back to the Uttapadasana to perfect the acute angle executed by the leg to the torso. I showed the Uttapadasana during the back pain series. At that point of time my uttanpadasana was normal to the ground.

In this uttanpadasana I executed the raised leg is at an obtuse angle with the ground, and at an acute angle with the torso. The idea is to make the acute angle acuter.

The right leg

The left leg

This practice of Uttanpadasana, you will find helps you to negate the effect of falling-hip syndrome in the Vasishthasana.

Vasishthasana

2007-12-16T22:55:00.000+05:30

Vasishthasana

Who was sage Vashistha?

Figures pretty much in Ramayana, the epic set in the Treta Yuga of Indian mythology.
He was the guy who denied sage Vishwamitra - when Vishwamitra was a king, and therefore a Kshatriya, warrior caste - the bramhin status. He was also the guy who took an adolescent Rama to kill Asuras/demons who were creating nuisance in the Ashrama (hermitage). And then to led Rama to salvage Ahalya, the wife of hermit Gautama, and thereafter, to Mithila to break the bow of Shiva so he could marry Sita, the daughter of Seeradwaja Janaka.

Vasishtha is one of the seven great sages after whom a constellation (the Great Bear / Ursa Major constellation) had been named in Indian Astronomy. His wife's name was Arundhati. There has beena story on Arundhati too.

As I perhaps mentioned somewhere or may be I did not, all asanas, however difficult they may appear in the first look, are postures for meditation. Vasishthasana is the posture in which Sage Vasishtha used to meditate.

I have miles and miles to go in this Asana before I am able to sleep. I have been practising this Asana for the last 7 months or thereabouts. Still there's lot to achieve.

The hip ought be raised. The difference between where I am and where I want to go, can be demonstrated by the picture of this Asana performed by Arjuna

I have identified the problem areas - how to counter the hip gravitating down. Do the Hasta Padagusthasana more with the leg in more more acute angle to the torso.

Approaching Purna Ushtrasana

2007-11-05T00:30:00.000+05:30

Have a long way to go to achieve Purna Ushtrasana

The next step is: catch hold of the knees. That will hapen before I could touch my head to my insteps. But here I was three months ago. the photograph is that old.

Have been occupied lately. Am not able to take a snap of my Vashishthasana. Hopefully, this coming weekend.

Meanwhile, I have been able to progress quite much in Greevasana, and Shirsha-pada-Bhumi Spasharsana. Will publish them after I do the Vashisthasana

Approaching Utthita Hasta Padangusthasana

2007-10-17T11:30:00.001+05:30

Approaching Utthita Hasta Padangusthasana

Some days ago I received a mail asking me how to approach the Utthita (raised) Hasta (arm) Padangustha (big toe) Asana.

Since raising the leg and then trying to catch the same is difficult for beginners.

My suggestion is as in the photograph below:

Start with holding the big toe as in the picture. Tuck your stomach in, and then inhale and extend your leg the big toe of which is held.

Self Critique: Well, as I see this photograph, I am not happy. I should be standing straight, and not leaning to one side - as I see, I am leaning to the left side. My head should be properly aligned with the torso - which is not so.

I guess, I need a lot of adjustments everywhere. And Sadhana. I wish everyone the same too.

Ananta Sayanasana

2007-10-16T13:29:00.001+05:30

Approaching Vashishthasana - Part 3

Ananta Sayanasana

This is somewhat easier than the Hasta padangushthasana.
However, the real trick, I found is in the balance here.

Ananta Sayanasana - Left Leg

Ananta Sayanasana - Right Leg

Oh, why this is called the Ananta Sayanasana. In all relief or high reliefs in South Indian temples, or even statues I found Vishnu reposed in somewhat similar position. on his sides, and head supported by the palm as it is in this Asana. And Vishnu reposing in that posture is the Ananta (eternal) Sayana (lying) posture.

Another point I wanted to expound on: why I do not give the English names for these Asanas. My mentor in this blog business Shameem Akhtar too once asked me this.

Two reasons really:

i) The first reason is simple - I don't know the English names.
ii) the second reason is - I am convinced, in order to succeed in anything, one needs a little focus, attention, sadhana. The Path of Yoga also calls for that Sadhana. My blog is for those few, who even if beginners, are prepared to pay that much attention to yoga. I have reasons to believe they would not need an English translation to the Asanas. Just as I too did not need any English translation to the Japanese names of the moves in Katas when I was active in Karate. Hidari godan uchi uke - I knew what it was, or Migi Mawashi Geri executed from the Zenkutsu Dachi. I just remembered them.

The disciple, or the student of yoga ought to have that much devotion to the yoga way, that Nanya Panthah Vidyateayanaya (there is no other way). This is the only way - the way of devotion - through which Yoga can be mastered.

Practising Neck Twists

2007-10-15T09:20:00.000+05:30

Yesterday I talked about the importance of practising neck twists. They help perform Parshva Konasana, Markatasana, Vashishtasana, all konasanas, ardha chandrasana and a host of other asanas. This is since these named Asanas need the chin to be in line with the shoulder or beyond.

Warning: I thought I must issue a warning here. People with acute back pain, do NOT do the Vashishthasana or the Utthita Hasta Padangusthasana. You may however do the Supta Padangusthasana, or Uttanpadasana freely. These last two Asanas will help you get rid of the back pains. And once you have beaten the back pain, you can then do the above prohibited Asanas.

Salabhasana and Neck Twist Practice

The idea is to get the chin in the line of your shoulder. Hard work, but in the process one will strengthen the neck muscles, and as a corollary, drive away any possibility of a cervical spondylitis.

Procedure:

1. Lie on your stomach, arms to the waist, under the stomach, and palms down
2. twist the head to one side, so you are lying on one cheek

3. Now, inhaling, lift a leg.

I found that while lifting one leg the neck twist is achieved the most. And if you are raising the right leg, lie on your left cheek - you will find a tremendous pressure on your neck muscles in this way. Go on practising everyday. :).

Hasta Padangusthasana

2007-10-14T20:10:00.001+05:30

Approaching Vashishthasana - part 2

Hasta Padangusthasana

Well, the challenge in this asana is to keep your balance on your side. I tend feel a tendency that I need to either be on the back or on my stomach. It's indeed an effort to remain on your sides while performing this Asana

Parshva Konasna

Three challenges here:
1) Keeping your balance - for me, its less of challenge
2) keeping your arms in a straight line - You see I am still not there
3) keeping your chin in line with your shoulder. I am still not there. It needs a lots of practice for me - I do such practice through the Salabhasana and the Markatasana. How I practice it through Salabhasana I would publish may be tomorrow.

Utthita Hasta Padangushthasana

2007-10-13T22:21:00.001+05:30

Approaching Vashishthasana

Utthita = raised
Hasta = hands
Padangustha = big toe

This Asana is often called, Utthita Padangushthasana.

Being an Engineer, and a project management professional I approach Yoga Asanas like they do in scientific studies. That is to say, it involves the following steps:
1) study and whole subject,
2) analyse it,
3) and break it down to workable small tasks

According to my analysis Vashitasana is possible only when if you achieved the components which it integrates. The components are:
a) Uttan Padasana
b) Utthita Hasta Padangushthaasana/ or simply Utthita Padangushthasana
c) Ananta Sayanasana
d) Supta Padangushthasana
e) Hasta Padangusthasna
f) Parsva konanasana or Santolanansana

I found that the Utthita Padangusthasana is the most difficult component to deal with

Utthita Padangusthasana

where I am lacking: Actually I am lacking in the first component itself - Uttanpadasana. I am still not able to achieve 45 degree acute angle of the leg to the torso. Now it is about 75 degrees or thereabouts.

During Utthita Hasta Padangushtasana, the leg should be ramrod straight (which it isn't here), the body should be full normal to the ground (geometry = normal is 90 degrees to the ground) which again it isn't, and the raised leg should be at 45 degree angle to the body (which again it isn't here).

Let me focus there for the next couple of months.By which time I seek to accomplish this goal.

PS: To see how the Utthita Hasta Padangusthasana is done well, just view Arjuna do it

Supta Vajrasana - warming up

2007-10-02T22:07:00.002+05:30

Supta Vajrasana

Supta(adj.) = Sleeping
Vajra (n.) = Thunder / thunderbolt
Asana (n.) = posture

I start my yoga routine with the Supta Vajrasana pose. Perhaps unconventional, but I start from here anyway. It stretches my back, my waist, and it gives my at once a feeling relaxation and stretching at the same time.

Self critique: Supta Vajrasana took me quite a while to do somewhat decently. Even now, after nearly two years that I am practising it, I still get the feeling that some part around the lower spine and pelvic girdle is still not fully relaxed. That will be the time when I will have considered of having got hold of this asana.

Secondly, as can be clearly seen in the second photo, that I am not still there - since both the legs should be together. And they should not be separate as shown in the above photograph. I still am not able to achieve that - both thighs together that is. May be one year down the line I would be able to do so. That's the goal.

Meanwhile, let me go on practising my Supta Bhadrasana . Supta Bhadrasana comes to the women rather naturally - which calls for pelvic flexibility. Women give birth, and pelvic flexibility is something that nature gifts to them. Supta Bhadrasana will hopefully, help me achieve that both-thigh-together in Supta Vajrasana

I included this Asana in practice label - since in Bhekasana practice, this is the starting point.

Of course for Supta Vajrasana, Vajrasana is the starting point.

Approaching Chakrasana

2007-09-15T18:30:00.000+05:30

Approaching Chakrasana / Kavandhasana

I posted sometime ago the ardha-chakrasana and the kavandhasana. However, they might be too difficult to execute for beginners. I am therefore, posting one that gives a swell approach to those above two Asanas.

Procedure :

1) Lift the back and the butts a little to slide in the locked palms under the back
2) Exert pressure with your shoulder blades, triceps and the locked palms to the ground to create enough force to lift the body - mainly the waist region.
3) Inhale while lifting the body

Julia's Blog: Post Card

2007-09-14T00:53:00.000+05:30

Julia's Blog: Post Card

Julia visited my blog recently - I visited hers quite sometime ago. I posed a question to her blog on Vande Matram. I had read a long long time ago - in so very distant past - I can't recall - that Vande Matram was composed by Jadunath Bhattacharya - the legendary musician who taught Rabindranath Tagore music during his childhood days.

Raag Desh. Should be more likely that Jadu Bhatta composed the song rather than Rabindranath - who was a good singer, but hardly an accomplished composer. Not many would know that most Rabindrasangeets were NOT composed by Rabindranath, but by Dinendranath Tagore - or Dinu Thakhur - as he was called.

************************************

After talking to some friends of mine who are not that initiated in music - I came to realise that it might be a little tough for people to distinguish the difference between composing and writing.

Well, music has two parts - the poem and the tune.

The poet who writes the song is the writer - Bankim chandra chattopadhyay was the writer of Vande Matram. Vande Matram is a poem in the novel Anandamath that Bankim wrote.

However, setting the tune or the music is the act of COMPOSITION. Since Bankim was no musician, he naturally, would not be able to compose the Vande Matram song. It's a skill issue :).

The song was said to be composed by Jadu Bhatta. Who was a legendary musician in the 19th Century. Just imagine he lived in an age of no radio and no TV, and very limited newspaper. Yet he was known from Kashmir to Kanyakumari, from Gujarat to Tripura.

He taught Rabindranath music. He was a court musician in Tripura kingdom. and I read in the childhood that he perhaps married a princess in the Kingdom of Kashmir.

A pity he did not live long; and hence he could not nurture someone similar in talent.

Bhekasana - Practice

2007-09-13T23:35:00.000+05:30

Bheka = Medhaka = Manduka = frog

Let me fill you in on to a secret. While you are practising one Asana and are finding it tough for quite some time... you know...not much progress for a long time mode, try a different but complementary Asana. You will be amazed to realise that now you are finding the Asana that seemed tough earlier, quite easy.

I found this above Asana very helpful in doing the Baddha-Padmasana practice.

Well, do this from the Dhanurasana. I am still perfecting this pose. My idea of perfection here is: to touch my feet to the ground.

For an understanding of how a perfect pose might look like refer to Arjuna's page - the medico cum Yoga practitioner from Germany. To me he IS close to perfect.

Of course, by saying this I did a blasphemy *** grin*** - for Yoga is a journey, not a destination. Which implies that nothing that exists is perfect. We are all pilgrims in this fabulous journey, we are all students - Some are more advanced, some are less.

Yoga for Back Pain (Concluding Part) - Ardha Chakrasana

2007-09-11T09:55:00.002+05:30

Ardha Chakrasana (the Arch)

Ardha = half
Chakra = wheel, or the disc used as weapon by Krishna, the character in Mahabharata the epic of India

Self-critique: I am no good at all in this asana. Culprit is my poorly joined left arm after a near fatal accident quite a long time ago. As also some kind of nodular problem in the tendon sheath of the right wrist - which makes it very difficult and painful to support my body weight on the right wrist. Hence the arms are never straight as they should be. Hopefully Yoga will help me get over these problems in time to come.

Comments: This concludes the back pain series in Asana. Exclusions are the pranayama part. I did not intend to cover them in this series though they are as effective, if not more, in relieving back pain.

Yoga for Back Pain (Part20) - Kavandhasana

2007-09-08T16:43:00.002+05:30

Kavandhasana

This asana is easier version of the Ardha Chakrasana. People who find difficult to do the Arch (Ardha chakrasana) could do this.

Kavandha (n.)= headless torso.

Some call this Kandharasana = shoulder Asana. Apart from back pain, this Asana is good for Hypothyroidism too. Since it exerts pressure on the thyroid glands.

The shoulder Stand, Sarvangasana too does the same and of course does something more - which is: help the flow of blood to the neck and face region. But then people with back pain must not do a shoulder stand. I did, that for a long time :). And suffered because of this folly. :).

Yoga for Back Pain (Part19) - Dhanurasana

2007-09-07T08:26:00.001+05:30

Dhanurasana

Dhanu = bow,

Dhanu has other Sanskrita synonyms too, Kodanda for example

I am not giving the Saral Dhanurasana before this Dhanurasana here.

For Saral Dhanurasana visit this page. Here one just holds the legs; and the knees are not raised from the ground. Perfect for those who are just beginning in the Yoga voyage. And for people for whom years of unuse of the spine has made it so stiff that raising the legs would be a trouble. I have even seen people who find even holding the legs quite difficult. In which case Bhujangasana is the best way to start to gradually proceed to Dhanurasana.

Drishti: Bhru-Madhye( middle of the eye brows)

Focus: Waist

Breathing: in while raising the body from the ground, normal, deep and slow while holding the pose, and out while lowering the body to the original position.

Yoga for Back Pain (Part18) Salavasana (both legs)

2007-09-06T13:30:00.000+05:30

Salavasana (both legs)

Warning!!!:
1) the usual warning for back bending asana - hernia etc. patients not to practise it
2) For people who have a really bad back, do not lift both your legs together with a jerk. But perform one legged salavasana (as in back pain issue number 17, and then smoothly lift the other leg, so that there are no jerks to the waist).

Breathing and other things are as in back pain - 17.

Yoga for Back Pain (Part17) Salavasana (One Legged Version)

2007-09-05T11:23:00.001+05:30

Salavasana (One Legged Version)

Warning: This asana is a back bending Asana. Hence must not be performed by people who must not perform any other back bending asana

Breathing: As usual inhale while raising legs, exhale while putting legs down. Normal deep breathing as you hold the Asana

Drishti: Bhru-Madhye (in the middle of the eye brows)

Focus: Waist

Yoga for Back Pain (Part16) Bhujangasana (variation 1)

2007-09-04T09:41:00.000+05:30

Tiryak Bhujangasana (variation 1)

Drishti: Nasagre (Nosetip)

Yoga for Back Pain (Part15) Bhujangasana

2007-09-03T09:35:00.001+05:30

Bhujangasana

Bhuja (n.) = Arms
Anga (n.) = Body
Asana (n.) = Posture

Bhuja anga means someone whose body is the arms - which is snake. This is because snakes use their body as their arm - for example, arms are used to hold, grasp - their body is used exactly for that purpose.

This Asana is quite simple, much like the saral (easy version) which is given in the earlier post. Only that there are some people who may not do any of such Asanas which call for backward bending - Particurly people of Hernia, heart disease etc.

Drishti: (Bhru madhye) the middle of the eyebrows

Focus: the waist or the back

Yoga for Back Pain (Part14) Saral Bhujangasana

2007-09-01T10:53:00.000+05:30

Saral Bhujangasana

With this Asana starts the backbending asanas that provide good results against back pain.

Back pain causes may be various. Bad sitting posture, a job that requires standing always - such as that of a traffic police, soft mattress. And there could be medical cause too - such as excess uric acid in the blood which may cause rheumatism in the pelvis or the back.

This Asana focuses on the back muscles, and the spinal cord and strengthens them. It also strengthens the two columns of stomach muscles (the rectus abdominis and the obliques) and the internal stomach organs consequently. hence, there is a greater chance of getting rid of the back pain by getting rid of excess uric acid production in the stomach.

Focus: manipura chakra
Drishti: ajna chakra (between the eye-brows).

Yoga for Back Pain (Part13) Tolangulasana (variation2)

2007-08-31T11:06:00.000+05:30

Tolangulasana (variation2)

This is the Padma variation with the arms on the knees will shift the responsibility of balancing the body weight to a minor extent to the legs instead of on the arms.

Everything else is as in the Tolangulasana(version 1) - the breathing, the focus etc.

Yoga for Back Pain (Part12) Tolangulasana (variation1)

2007-08-30T11:52:00.001+05:30

Tolangulasana (variation1)

Comments: Well, this is a slightly varied version of the regular Tolangulasana (which means the balance scale) - the back is raised from the ground in the regular version, and the butt acts as a fulcrum on which the entire body hangs in balance.

Whereas in this variation, only the head and neck are raised from the ground, while the rest of the back (shoulder to pelvis) lies firmly on the ground)

This variation of Tolangulasana works well in back pain.

Breathing: while raising the body breathe in. Holding the position breathe normal, deep and slow. lowering the body and the legs - breathe out.

Focus: Neck and waist (the Bishuddhi and the Swadhishthana chakra)

Drishti: Nasagre (nosetip).

Yoga for Back Pain (Part11) Nasa-sparsasana

2007-08-29T11:42:00.000+05:30

Nasa-sparsasana

Nasa = nose
sparsha = touch
Asana = posture

As is quite understandable from the name, the idea is to touch the nose with one's toes.

This is an excellent Asana for treating the back pain.

Breathing: 1) breathe in while pulling the leg to the nose 2) breathe normally slow and deep as you hold the posture 3) Breathe out as you release the leg to its earlier position.

Below is a side view of the same Asana

Yoga for Back Pain (Part 10) Utthitapadasana (both legs)

2007-08-28T11:50:00.001+05:30

Utthitapadasana (both legs)

Utthita(adj.) = which has been raised. utthan(v.) = raise or rise
(Antonym)Patita(adj.) = fallen, downtrodden

Pada(n.) = leg or foot
Asana = posture

Warning!!:
i) For people with severe back pain, do it with help of an expert. Lifting both legs together could be jerky, which one must avoid.
ii) the smoothness of the lift will depend on the strength of your stomach muscles (rectus abdominis and oblique).
iii) Sudden Impact in the stomach muscles exerts an opposite and equal reaction in the back - around the spinal column. Hence exerting too much force in the stomach muscle to keep the legs raised for a longer time than which is comfortable harms rather than cures the back pain.

Breathing:
i) Breathe in while raising the legs, out while putting them down.
ii)Regular deep and slow breathing. Hold the position for 5 breaths for beginners, or till the time you are comfortable of holding the position. When you start feeling effort in keeping the position or breathing hard, lower your legs.

Comments: I have this photo with my stomach uncovered to show how the stomach muscles contract while holding this pose and breathing regularly.

Yoga for Back Pain (Part 9) Utthitapadasana

2007-08-27T13:48:00.001+05:30

Utthitapadasana (one legged version)

The secondary focus of Utthanpadasana and that of Utthitapadasana are different. For the former it is the hamstring, pelvis. For the latter it is the stomach (the rectus abdominis and the obliques muscles of the stomach) and the alignment of chest and shoulder.

The primary focus of course remains the back and pelvis alignment with earth.

Breathing: As always breath in, while raising leg. Breath normally, deep and slow, while you are holding the pose for 20 breaths, and breath out as you bring the leg down.

Yoga for Back Pain (Part 8) Utthanpadasana

2007-08-26T10:59:00.001+05:30

Utthanpadasana

Utthan(n.) = raise or rise
(antonym)Patan (n.) = fall
Pada = foot, leg
Asana = posture

Here is a different looking Utthanapadasana that I see in the Ashtanga discipline being practiced.

Breathing: deep and slow. In all asanas the inhale and exhale techniques are the same. When lying - raising legs will warranat inhale, putting them down will call for exhale.

Comments: I thought I would show for every asana - how the beginners ought to approach them. Though for Marakatasana published earlier, I passingly mentioned how a beginner could approach it, I thought Utthanpadasana could be the first one where I could use the yoga strap to practise the same.

focus: On your back. Align it well with the ground, so the back feels good.

Yoga for Back Pain (Part 7) - Pavanmuktasana (both legs)

2007-08-22T11:58:00.000+05:30

Pavanmuktasana

Warning: Don't do this asana (without expert guidance) if you have severe back pain, or slip disk, or pelvic pains

Focus: How your back aligns with earth. align it the way you find most comfortable and soothing.

Breathing: deep and slow

Yoga for Back Pain (Part 6) - Pavanmuktasana

2007-08-21T13:04:00.000+05:30

Pavanmuktasana - one legged variation

Pavan(n.) = wind/air, or the Indian god of air/wind
Mukta (adj.) = free
Asana(n.) = posture

Breathing: deep and slow

Focus and align your pelvic and back structure to earth.

Self critique:

I am yet a achieve a lot here. With the thigh lying flat on the chest, the knee should be almost touching the chest region.

Yoga for Back Pain (Part 5) - Markatasana (variation 3)

2007-08-20T11:36:00.001+05:30

Markatasana (variation 3)

Warning: Do not do this Asana if you have severe back pain, or lower back pain, or pelvic pain

Breathing: normal, deep and slow.
Drishti: Hastagre

Self-critique: markatasana may look simple. I find it where one can hope to achieve a lot. My left leg isn't still ramrod straight. My head - the left cheek isn't still touching the ground fully. I need to achieve a lot more in my neck muscle region.

Final word:

1) All markatasana variations are to be done using both legs variations. For example, in this picture I have shown how to hold the left leg with the right hand. Next position would be its mirror image.

2) If you are not able to hold your left big toe (as in the picture) with your right hand, try to hold any part of your left leg.

3) I haven't given the procedure to execute this asana. If you need it, please do let me know.

Yoga for Back Pain (Part 4) - Markatasana (variation 2)

2007-08-18T23:59:00.001+05:30

Markatasana - Legs separate

Procedure: well this came as an afterthought. I don't see the usefulness of writing procedure. But in this case it might be just necessary

1) Lie on your back with the feet on the ground
2) legs separated by your shoulder width
3) spread the arms to both sides - I do a jnanamudra while doing it. Sometimes a flat palm is just fine
4) move the knees from upright position to the ground (to one side of your body), without moving the feet
5) move the head in the opposite direction

Breathing: normal, deep and slow
Vision (Dristi): hastagre (palm)

Comments:
1) I am not perfect in this as yet - The head. I am still not able to touch the ground with my right cheek. My right cheek ought to be fully flat on the ground.

2) This photo shows the vision on the right palm. Practice with the left-palm vision too. In which case the photo will be a mirror image of this one

Yoga for Back Pain (Part 3) - Markatasana (variation 1)

2007-08-17T12:13:00.000+05:30

Markatasana - Legs together

Markata(n.) = Monkey
Asana (n.) = Posture

Markatasana is also known as Udarakarshanasana

Udara(n.) = Belly, stomach
Akarshan(n.)/(v.) = Pull

Breathing: Normal, deep and slow

Markata means monkey. Haven't you seen a monkey going around business sleeping like this? I grew up a a sub-urban town called Durgapur (the steel township). There were Madaris - the monkey players - coming from the neighbouring Bihar state; their monkeys executed this pose. And then there were occasional monkeys on the branches of the trees in the school ground.

They would often come down and made this pose in a haste and suddenly would sprint for the top branch.

I somehow prefer the monkey (Markata) Asana name - it conjures a fine imagery; whereas the belly pull (Udarakarshana) name is so staid, plain, utilitarian and ordinary.

Drishti = Hastagre ( on tip of the palm)
Hasta(n.) = Hand, palm
Agra(n.) = before, front, tip

Yoga for Back Pain part 2 - Kati Uttanasana

2007-08-15T15:39:00.000+05:30

The Kati Uttanasana (waist tilting)

This is the first basic asana for back pain problems. The procedure is as follows:

1) Lie as in the picture
2) the legs should align with the body and the head should align with the shoulder and the body
3) raise the small of your back without raising the upper back or the butts from the ground
4) Inhale and you perform step 3
5) Exhale as you come back to initial position

Execute this asana gently without applying force anywhere.

Yoga to Get Rid of Back Ache - Part 1

2007-07-31T13:49:00.003+05:30

Ushtrasana (The camel pose)

Anurag posted to say that he too wanted to get rid of the back ache. I suppose there could be many who want to do that.

I thought let me come out with a series of yoga postures that helped me immensely, and that they could perhaps be helpful to all others too.

But first, let me publish the necessary warnings. I am no Yoga instructor, only a student - though some may say that I am an intermediate level student, learning some advanced postures these days. So, the value of a Yoga instructor, who specializes in therapeutic yoga is never discounted. Below is published the checklist for back-cure.

Step1: Talk to your orthopaedist. Have her review your spinal condition. If it's not slip disk, or some other grave spinal condition then proceed to step2. If you have them, talk to a yoga acharya who specialises in Yoga therapy to cure disease.

Step2: Remember never ever to do any forward bending Asana during Yoga as long as you have back-ache.

Step 3: Depending on the gravity of the pain (the more intense the pain the less you proceed beyond the first few) you do the following Asanas:

1) Kati-Uttanasana - the waist tilting
2) Markatasana / Udarakarshanasana (there are three varieties - if pain is grave, do not do the 2nd and the 3rd variety)
3) Utthita padasana (one leg and both legs both are good) - Leg Raise
4) Ardha halasana - Another form of leg Raise
5) Supta Padangushthasana
6) Nasa Sparshasana
7) Pavan Muktasana (one legged and two legged)
8) Tolangulasana

Next week (I get a chance to photograph myself only during the weekends), I would publish the photographs of the above asanas.

There are backbending Asanas too which help get rid of the back pain - but they all come with necessary warnings or contraindications.

I would talk about them much later in this series.

The camel pose above is one such asana

Natarajasana - I am getting hooked to it

2007-07-27T17:52:00.000+05:30

Natarajasana was one of the first Asanas that I started doing in my quest to get rid of back pain.

Natarajasana - left leg

Even before I started practising it some 10 months ago, I knew how the purna-natarajasana looked like. In my mind the ongoing strife was to reach that level. That is to say, hold the leg with both hands, and touch your foot to your head.

Just as Bruce Lee used to say, "In your mind you must aim to strike one inch deeper than the target. Only then will you be able to achieve that hit."

Yogananthan video

2007-07-24T23:30:00.000+05:30

Yogananthan's looks have a very striking similarity with the younger-age photos of the Einstein of yoga - BKS Iyengar.

When he was saying that he watched his grandfather practise yoga - for a moment I wondered was he talking of BKS?

A fantastic video recommended by Green Yogi

Yogananthan posted it.

Brilliant Ashtanga Yoga Video

2007-07-24T16:47:00.000+05:30

Shot in India.

Recommended again by Green Yogi.

Yoga Videos

2007-07-24T16:46:00.001+05:30

Kriya Yoga Video

Yoga postures done by children

Yoga Videos by Marcello Gamma

2007-07-24T16:43:00.000+05:30

This recommended by none other than Green Yogi also known as sébastien Van de Walle from Switzerland.

Bandhas and Kriyas
Ashtanga Vinyasa

Boxing gloves

2007-07-22T03:13:00.002+05:30

Pincha Mayurasana and Vrischikasana

2007-07-22T00:20:00.000+05:30

That I am posting today, would not be possible without the continuous encouragement and egging from one individual - Shameem Akhtar.

We did not know each other even a month ago. I saw her yoga articles at rediff.com - saw a few Asanas performed by her some of which I was not able to execute, some of which (of course the easy ones - :)) I was. For example, I tried to do the Ardhachandrasana that she did and almost toppled myself over. :).

Well, these balance Asanas are rather tough! Perhaps that's why I lack some self-confidence. I am trying to do them ever since. Particularly, this Natarajasana with which I am feeling rather comfortable these days.

Natarajasana

This asana is good for me especially since these backbending asanas are really good for my spine which was hurting mad for the last three-four years.

Need to fix my back urgently. Hence, trying to make suppler by bending a little more every day. During our interaction I mentioned to Shameem that I was now trying to relax in the scorpion pose.

If your back is hurting, first you could take the opinion of an orthopaedist - since that's one important variable to decide what sort of fixing mechanism options are available. For example, I wasn't able to even think about the scorpion or head stand pose even a month ago. Though my back was all right to touch my toes with my fingers, it wasn't as good as to take a jerk to the back muscles which was needed during the take-off to head stand. Even now, when I cannot feel back-pain at all during normal hours, most forward bending asanas are a no-no.

Just as a great mentor that Shameem is, she immediately motivated me to publish a photo of the pose. See I am not perfect as yet in this pose (Though my wife likes them).

Vrischikasana - the Scorpion

Pincha Mayurasana/(in West Bengal it is known as Vyaghrasana)

1) My head should be tilted a little upward, and the legs should be closer to each other and to the head. I would like to ideally, touch my head with my feet.
2) My arms should be a little straighter so my torso could be a little higher from the the ground - floating in space
3) And my breathing should be a little more regular. Bottom line is I should be able to talk in normal voice striking this pose, if at all I want too - though I would not, in normal circumstances. I would like to meditate, ideally speaking in any pose that I do.

PS: 1) The photogrpahs were taken by my cousin Sudipto Mohanto, a Business Analyst in the ITES industry

2) Implementing Shameem's feedback, changed the spelling of Byaghrasana to Vyaghrasana and made it familiar sounding to all having an ear for the Sanskrita language

Soliloquy

2007-07-16T12:31:00.000+05:30

Shameem Akhtar, as she is always so very helpful, suggested that I start blogging at this site when I complained that yahoo blog has more restrictions than with what I am really comfortable in posting my blogs.

So here I am, though in double minds. Yahoo blog has numerous feel-good features. You are connected to your yahoo mail which translates into if you are logged into the mail, you are automatically logged into the blog, your yahoo groups, your yahoo photos etc. etc. I wonder if such kind of ease and fun would be found here too.
Then there are other doubts... will I be able to connect my yahoo blog here? I really don't want to let go that - I would loath to copy and paste here everything I wrote there - that would be really tedious.

Well, let me let go of these worries - as always things will settle by themselves. And thou shalt have fun!