Adho Mukho Vrkshasana (Downward facing tree, or Handstand)

In Sanskrit, Adho means downward, Mukha means face, and Vrksha mean tree.

Description:

Adho Mukho Vrkshasana is in fact basic handstand, i.e., an arm balance where the hands are positioned on the floor with the rest of the body directly up in the air. This position can be practiced beside a wall to begin with for those new to the pose or those who feel initially anxious. Once a student has success in the posture, the person should practice without the aid of a wall.

Verbal signs:

1. Stand in front of a wall approximately 2 to 4 feet away. Exhale and fold forward from the hips placing your hands flat on the floor approximately 1 to 3 feet from the wall. Make certain that your hands are shoulder width apart.

2. Keep your arms straight as you look towards the floor in front of you; fix your eyes on a spot between your hands and the wall.

3. Exhale and slowly move backward and forward the legs up once at a time. If your feet kick into the wall, slowly move them in line with your hips as you balance on your hands.

4. Continue gazing toward the wall as you work to spread your toes. Your breath should be as smooth and deep as possible.

5. If you feel comfortable in this position, experiment by slowly bringing one foot away from the wall and then the other. Find the edge of your balance by using the wall as a training wheel. Do not strain, but stay with the breath.

6. To exit, slowly lower the legs back to the floor one at a time.

Benefits:

It strengthens the shoulders, arms, and wrist.

It opens the chest and ribcage.

It strengthens the spinal muscles.

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Adho-Mukho Shvanasana (Downward-Facing Dog)

In Sanskrit, Adho means downward, Mukha means face, and Shavan means dog. This position is called downward facing dog as it looks like a dog looking downward in a joyful mood and while dog is stretching its body.

Verbal signs:

1. From Bhujangasana (Cobra pose), bend the toes under and as you breathe out, strengthen your arms to raise your upper body, then push your hips up and back as far as possible.

2. Rest your neck or look up at your stomach, press your shoulders away from your hands and your ears in the direction of your hips. Press your hands into the floor so as to push the ground away from you. Your hands should be shoulder breadth at a distance with the fingers spread.

3. Turn the back of your upper arms towards the ground. Experience the shoulders and chest open and the spine extended with greater grip. Create more space between the vertebrae with each breath.

4. Press your thigh bones back and reach your heels away from your toes, then towards the floor. Do not be bothered if they cannot touch the floor, just concentrate on expansion of your legs and lifting your tail bone.

5. As you breathe in, feel your chest and spine lengthen toward the apex of your tail bone. Feel the work of your hands and arms along with the weight of your head, provide grip to your spine, creating more space between each vertebrae.

6. To leave this position, in classical sun salutation, foot forward between your hands coming into charge.

Benefits:

It builds strength and stability in the shoulders.

It stretches the hamstrings and deeper calf muscles that other stretches usually cannot.

It stretches, strengthens, and improves circulation in legs.

It rejuvenates the whole body.

It relaxes the heart.

It can balance menstrual and menopausal discomfort.

Cautions:

During wrist and shoulder injury, and while pregnancy, do not do this asana.

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Bhujangasana

In Sanskrit, bhujanga means snake and this position looks like the cobra rising up its head.

Description:

Bhujangnasana is a flat back bending position with many variations. In simple form, the chest is lifted off the floor with the arms at the sides. This position is a part of the classical sun salutation.

Verbal signs:

1. From flat position with the chin resting on the floor, take the hands under the shoulders, point the fingers forward and press the upper arms into sides.

2. Move the shoulder blades in direction of the hips and put the pelvis under to extend the spine.

3. Push the hips into the floor and keep the legs active and pressing toward the toes.

4. Inhale and lift the chest forward and up, feel the ribcage move away from the hips. Reach the peak of the head up.

5. While inhaling, feel the spine stretched and while breathing out feel the shoulders descend down away from the ears. Keep the hips on the ground.

6. Notice your body slowly lift as you inhale deeply and lower as you breathe out.

7. To exit the position, exhale and slowly lower the abdomen and chest back to the floor from the bottom of the torso to the top.

Benefits:

This asana increases range of motion in the spine.

It toughens and stretches the spine.

It helps release the chest and shoulders from pain.

It boosts up circulation through the lungs and abdomen.

It rejuvenates the legs.

It relieves the pain from herniated disks and sciatica.

Caution:

Females should avoid this asana during pregnancy.

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Yoga

Yoga is originated in India over 6000 years ago.  Yoga is a form of exercise to stretch and strengthen one’s body, mind, and spirit. So called asked question about Yoga in today’s time is, why one do yoga? , what is the meaning of yoga? Is it just a spiritual practice or more than that? I would like to answer such questions today. In Sanskrit Yoga means “to unite”, it also means “discipline.” In Yoga sutra it is define as “Yoga chitta vitti nirodha” means “Yoga cause stimulation and distractions toward evolved consciousness and being.”  Yoga is a practice which will lead to gain more balance state of mind and will unite the self. Yoga is a way of self-discovery on the path of enlightenment. Follow are terms associated with the person who do Yoga.

Yogi or yogis terms are used when both male and female are yoga practitioner.

Types of Yoga

Karma yoga: It worked on the principle of helping hand is better than praying hands. Basically requires practitioner to serve unconditionally for others.

Bhakti yoga: Includes Regular prayers, chanting, singing, ceremonies and celebration are all forms of this path.

Jnana yoga: Yoga is path of wisdom (Knowledge). Intellectual debate, philosophical discussion and introspection are all part of this yoga.

Raja yoga: also known as Royal path in means journey towards self-enlightenment

This path is made up of the three main yoga types that described-Karma, bhakti, and Jnana.

Overview of The eight limbs of the Royal Path:

Limb 1

Yamas (set of principle that one need to following)

Ahimsa-Nonviolence

Satya- truthfulness(don’t lie)

ASTEYA- No stealing

Bramacharya-moderation

Aprigraha- Do not attach with material world

Limbs 2

Niyamas-(observe the following)

Saucha- Cleanliness of mind, body and diet

Santosha- Satisfaction with the present status

Tapas- Purifying practice

Svadhyaya-  Study of spiritual scriptures

Ishvara-Pranidhana-  Devotion to the god

Limb 3

Asana- Body pposture

Limb 4

Pranayama- Form of breathing exercise used to control energy in the body

Limb 5

Pratyahara- withdrawal of focus from sense objects.

Limb 6

Dharana- concentration and focus

Limb 7

Dhyana- meditation

Limb 8

Samadhi- enlightenment

The type of yoga practiced in today’s time is Hatha yoga. Hatha yoga is combination of the third and fourth limbs of the Royal Path.

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