Ardhamatsyendra Asana (Twisted Spinal pose)

The Sanskrit word Ardha means “Half”, Matsyendra is the name of great Hatha yogi as well as the inventor of this posture and asana meaning “pose”.  The original posture is a difficult one and most accessible to accomplished yogis. So, Hatha yogis taught this half pose which gives equal benefits like the original one.

How to perform?

Sit on your mat and stretch out your legs in front of you.

Bend your left leg and place the sole of the foot against the outside surface of the right knee.

Then fold your right leg and bring your right heel under the left hip near the perineum.

Place your left hand behind your left hip.

Now, place the right arm against the bend left leg (try to place the right armpit above the left knee) then grasp the left ankle or if possible, place on the left foot.

For the final pose, one needs to press the sitting bones down and lengthen your spine then while exhaling, slowly twist the spine (from the base to the nape) towards your left side and at last turn your head to the extreme left.

To return to the starting position, gently release the arms lock and then the legs. Take a few deep breaths then practice from the other side by interchanging the position of legs and arms.

Practice repeatedly 3 to 5 times.

Limitations -: People suffering from knee problems, lower back issues, ankle or shoulder injury, and women during pregnancy should avoid practicing this asana.

Duration of Practice -: Start with 15 seconds in the beginning and increase gradually up to 1 minute.

Stimulating Charka -: This asana activates Sacral Chakra (Swadisthana Chakra), Root Chakra (Muladhara chakra), Manipur Chakra (solar plexus).

Benefits –:

One of the best asanas to manage and control diabetes, obesity, and constipation, as it stimulates and tones up all the viscera by compressing each half of the abdomen in turn. It will activate and stimulate your colon, liver and right kidney by compressing the right stomach then your spleen, pancreas, and left kidney will get the same stimulation when you turn to another side.

It improves the functional capacity of the nervous system. As per the name of this asana twisted spinal pose, it stretches and lengthens each and every ligament in the spinal column. Where it increases the flow of blood to the back and activates cells or nerves of this region.

It rejuvenates the lumbar vertebra and gives great support to an old age person to sit, stand or walk straight. As you twist and turn the spinal column side by side while keeping pressing the hip bones on the mat, you will stimulate and strengthen the lower end of the spine which plays a bigger role in the above functions.

It improves the digestion process and improves blood circulation. Because not only it stimulates all the abdominal organs but it also stimulates the whole of the alimentary canal by turning the head at the final pose.

Bharadwajasana (Twisting asana)

The asana is named after the great sage Bharadwaj and it is coming under twisting asana series.

How to perform?

Sit on your mat and stretch out both legs in front of you.

Bend your right leg towards your back and place the heel of the right foot next to the right-side buttock.

Then fold your left leg and bring place your left foot above the right thigh.

Place your right hand outside of the left knee and left hand next to the left buttock.

Exhale then twist your torso towards the left backside while keeping the spine and neck straight.

Maintain the final position (though the final pose is slightly different for the advance practitioners) as per your strength with normal breathing.

To return to the starting position, gently move your torso to the center and then stretch out your legs. Take a few deep breaths then practice from the other side by interchanging the position of legs.

Practice 3 to 5 times.

Limitations -: People suffering from knee problems, lower back issues, hernia, peptic ulcer and women during pregnancy should avoid practicing this asana.

Duration of Practice -: Start with 30 seconds in the beginning and increase gradually up to 2 minutes.

Stimulating Charka -: This asana activates Sacral Chakra (Swadisthana Chakra), Manipur Chakra (solar plexus).

Benefits –:

This asana gives a strong message to the abdominal cavities through the alternate twist of the torso. Stimulates organs such as the liver, spleen, pancreas, and kidneys which helps to improve the digestion process and circulation of blood in the body.

It improves the strength and flexibility of the spinal column through alternate contraction and relaxation of the spinal vertebras. This process enriches the meridians with the increased flow of blood, which is most desirable for an active nervous system.

This simple looking and captivating asana come as a blessing for those suffering joint pain (particularly knees joint), slipped disc, sciatica nerve pain. Because twist and turn the upper body as well as lower limbs stretches and stimulates the ligaments and tendons connected to these joints.

It enhances the beauty of the chest and waist by reducing extra fat for that region.

Marjariasana (Cat Pose)

The word Marjari means “Cat” and asana meaning “pose”. It is commonly known as cat stretch posture or the back-stretching posture.

 

 

 

 

 

 

How to perform?

Sit in Vajrasana then lean forward, place your knees and palms on the mat with fingers facing towards the forward direction.

Place your palms right under your shoulders and in a line with the knees. Your arms and thighs should be perpendicular to the floor.

Inhale then raise your head to a backward direction. Push your belly toward the floor and raise your tailbone.

Hold the posture for a minimum of 5 seconds then exhale and lower the head bring your chin close to the chest while pushing the spine towards the sky.

Practice both postures for 5 to 7 times then sit in Vajrasana and relax a few seconds, before moving to another asana.

Limitations -: People suffering from acute knee problems, lower back issues, ulcers, and women during pregnancy should avoid practicing this asana.

Duration of Practice -: Start with 5 rounds in the beginning and increase gradually up to 10 rounds.

Stimulating Charka -: This asana activates Sacral Chakra (Swadisthana Chakra), Manipur Chakra (solar plexus).

Benefits –:

Anti-gravity and for gravity, the combined movement of the spine improves circulation blood to this area as well as circulation of the spinal fluids among the neurons helps to strengthen the spine.

From top end to bottom end movement of the spine (cervical, thoracic, and lumbar spine) releases all the tension trapped in them.

The movement of the abdominal cavity enhances the working capacity of the digestive organs and also improves the defecation process by improving the flexibility of the intestine and colon.

Regular practicing of this asana increases lung capacity, strengthens the chest muscles and joints.

 

 

 

 

 

 

 

Add comment

Your email address will not be published. Required fields are marked *

Categories

Newsletter