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Lesson 5

Shwanasana (THE DOG POSE)

This asana is to be mastered before going for Vajrasana.

In this asana the muscles and ligaments in the ankle and

knees get toned and after some days practice sitting in

Vajrasana becomes very comfortable.

Contra-Indications: Stiff knees and ankle joints.

Benefits:

Improves digestion.

Makes the knee joints and ankle joints flexible.

Removes minor spinal defects and habituates the spine to be in natural

position.

Makes the mind steady and one-pointed.

Janu-Chalan [Movements Of Knees]

The major portion of the weight of human body falls on the knees. Heavily built

persons normally suffer from pain in the-knee-joints particularly while climbing

staircases.

In this dynamic yogic practice, the knees are kept together and rotated in circular

motion.

Contra-Indications:

1) Any form of defect/disorder in the legs.

2) Severe Arthritis.

Benefits:

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The muscles and ligaments in and around the knees remain in good

health.

It prevents arthritis particularly in over weighted people.

Natarajasana

The body and mind synchronization leads to

concentration, which is required in all human activities.

This asana demands good balancing on one leg along

with extension of the thigh muscles.

Contra-Indications:

1) Persons with disorders of the lower limbs e.g. sciatica, Lumbago, slip disc.

2) Acute painful knee joints.

Technique:

1. Stand erect with feet together and hands by the side of the body, slowly

fold the right leg at the knee raising the foot behind.

2. Catch hold of the right foot with the right hand.

3. Now raise the left hand in front right from the shoulder.

4. Start unfolding the right knee. Raise the right foot up, stretching the hip

joint backwards and simultaneously raise the left hand to slanting position.

Keep your gaze on the fingers of your left hand.

5. Maintain as per capacity and release in reverse order.

6. Repeat on the other side.

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Benefits:

Improves level of concentration.

Improves health of knee joints.

Removes gastro-intestinal disorders.

Brings about positive changes in mental depression.

Sulabha Ushtrasana (The Simplified Camel Pose)

The name for camel in Sanskrit is Ushtra,

hence the name Ushtrasana. Essentially this is a

backward bending asana providing expansion of

the stomach, chest and throat muscles

simultaneously. This posture is preparatory posture

for complete Ushtrasana hence it is called

Sulabha Ushtrasana.

Contra-Indications:

1) Severe backache or neck ache.

2) Ulcers, appendicitis or hernia

Technique:

1. Keep the knees and toes on the floor, maintain some distance between

them.

2. Keep the hands at back, palms facing ground.

3. Start bending backward slowly.

4. Relax the neck and back muscles.

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Benefits:

Gives a fine and bearable backward bend to the vertebral column.

Makes the thigh muscles and abdominal muscles more elastic.

Removes congestion in the pelvic region.

Improves respiration.

Bhramari-Rechaka Pranayama (Humming Pranayama)

Use of sound vibrations is made in Ujjayi

Pranayama, Bhramari Pranayama, etc. for

quietening the mind. In Hatha Yoga, it is

known as Nadanusandhan. In

Bhramari Pranayama the sound of the

humming bee is produced. Bhramari

Pranayama very effectively quietens

the mind and nervous system. Essentially it

is the exhalation process that produces

honeybee like humming sound. Hence it is

also known as Bhramari Rechaka Pranayama.

Contra-Indications: If there is a swelling or pain in the throat/nose or if the nose

is choked, or if there is an extra growth of a bone or muscle in the nose, this

Pranayama should be avoided.

Benefits:

Because of its sweet sound vibrations, tends to help in all psychosomatic

diseases, particularly in hypertension. This is why it is called mind-

gladdening i.e. Chidanandkari

The tensions of the mind decrease; as a result the whole body gets

relaxed. It is a master key to deep sleep.

All systems of the body become more active.

The mind becomes one pointed; its functional defects are removed.

It is an excellent means to relaxation, peace and stability of mind.