Doing asana with accurate concentration, gaze, vinyasa, bandhas, and linking theme to the breath bestows the practitioner with transparency of mind, dependability of body, and the refinement of the senses, together with a extraordinary sophistication of the nervous structure. This will prepare the physical body to handle the constant evolving pranic energy that will start circulating inside the yogi's body when he begins controlling and extending his breath flow. The psyche dives into pure consciousness and an ocean of pure being embraces us.
The human body is relentlessly changing outwardly and within; organs, tissues, and cells are continually shifting dying and being born.
If the blood flow to the internal organs is constantly strong, we could prevent many physical disorders such as strokes, heart attacks, macular degeneration, arteriosclerosis, and many other diseases caused by poor blood circulation. When performing asanas, bones and joints are realigned and adjusted and problems such as arthritis, slipped disc, cervical spondylitis, hiatus hernia, muscle spasms, et cetera can be eradicated. The mechanical rearrangement of the bone structure produced by twisting, bending back and forth, rotating and so forth destroys calcium sediments, freeing the vertebrae and joints.
I have added some poses and divide them into forward bends, back bends, twists, inverted poses and so forth.
All back bends, for instance have very similar effects, however the more intense and advance the pose the more extreme the benefits, this applies to forward bends and twists as well.
Each pose has its counter pose, for example forward bend counter poses are the back bends or vice versa, in the same manner a twist or a bend to the right is counter by a twist or a bend to the left and so on.
If there is any doubt we can determine that the Surya Namaskar sequence or upward and downward facing dog combination is in fact one of the best combinations to counter side effects in most of the poses.
Here is an old description of the bandhas with its benefits from the Hatha Yoga Pradipika.
There are three main bandhas.
Mula bandha at the root chakra, located at the perineum,
~From the hatha yoga Pradipika
Uddiyana Bandha
54. Uddiyana is so called by the Yogis, because by its practice the Prana (vayu), flies (flows) in the Susumna.
55. Uddiyana is so called, because the great bird, Prana, tied to it, flies without being fatigued. It is explained below.
56. The belly above the navel is pressed backwards towards the spine. This Uddiyana Bandha is like a lion for the elephant of death.
57. Uddiyana is always very easy, when learnt from a guru. The practiser of this, if old, becomes young again.
58. The portions above and below the navel, should be drawn backwards towards the spine. By practicing this for six months one can undoubtedly conquer death.
59. Of all the Bandhas, Uddiyana is the best; for by binding it firmly liberation comes spontaneously.
Mula Bandha
60. Pressing Yoni (perineum) with the heel, contract up the anus. By drawing the Apana thus, Mula Bandha is made.
61. The Apana, naturally inclining downward, is made to go up by force. This Mula Bandha is spoken of by Yogis as done by contracting the anus.
62. Pressing the heel well against the anus, draw up the air by force, again and again till it (air) goes up.
63. Prana, Apana, Nada and Bindu uniting into one in this way, give success in Yoga, undoubtedly.
64. By the purification of Prana, and Apana, urine and excrements decrease. Even an old man becomes young by constantly practicing Mula Bandha.
65. Going up the Apana enters the zone of fire, i.e., the stomach. The flame of fire struck by the air is thereby lengthened.
(Note In the center of the body is the seat of fire, like heated gold. In men it is triangular, in quadrupeds square, in birds circular. There is a long thin flame in this fire. It is gastric fire.)
66. These, fire and Apana, go to the naturally hot Prana, which, becoming inflamed thereby, causes burning sensation in the body.
67. The Kundalini, which has been sleeping all this time, becomes well heated by this means and awakens well. It becomes straight like a serpent, struck dead with a stick.
68. It enters the Brahma Nadi, just like a serpent enters its hole. Therefore, the Yogi should always practice this Mula Bandha.
Jalandhara Bandha
69. Contract the throat and press the chin firmly against the chest. This is called Jalandhara Bandha, which destroys old age and death.
70. It stops the opening (hole) of the group of Nadis, through which the juice from the sky (from the Soma or Chandra in the brain) falls down. It is, therefore, called the Jalandhara Bandha -- the destroyer of a host of diseases of the throat.
71. In Jalandhara Bandha, the indications of a perfect contraction of throat are, that the nectar does not fall into the fire (the Surya situated in the navel), and the air is not disturbed.
72. The two Nadis should be stopped firmly by contracting the throat. This is called the middle circuit or center (Madhya Chakra), and it stops the 16 adharas (i.e., vital parts).
(Note.--The sixteen vital parts mentioned by renowned Yogis are the (1) thumbs, (2) ankles, (3) knees, (5) the prepuce, (6) organs of generation, (7) the navel, (8) the heart, (9) the neck, (10) the throat, (11) the palate, (12) the nose, (13) the middle of the eyebrows, (14) the forehead, (15) the head and (16) the Brahmarandra.)
73. By drawing up the mulasthana (anus), Uddiyana Bandha should be performed. The flow of the air should be directed to the Susumna, by closing the Ida and the Pingala.
74. The Prana becomes calm and latent by this means, and thus there is no death, old age, disease, etc.
75. These three Bandhas are the best of all and have been practiced by the masters. Of all the means of success in Hatha Yoga, they are known to the Yogis as the chief ones.
76. The whole of the nectar, possessing divine qualities, which exudes from the Soma (Chandra) is devoured by the Surya; and, owing to this, the body becomes old.
77. To remedy this, the opening of the Surya is avoided by excellent means. It is to be learnt best by instructions from a guru; but not by even a million discussions.
Surya, the God of the sun, the creator of the universe whose twin children YAMA & YAMI were the first human beings to inhabit this planet, was worshipped in ancient temples that were specifically dedicated to him. Now in modern Hinduism Lord Vishnu has replaced his significant position. Surya remains as a link between the gods of all planets and celestial bodies. Surya travels across the sky in a glorious golden chariot drawn by seven white horses, or one horse with seven heads. Seven, signifying the sacred number of the energy centers in the body known as the Chakras, and of course the days of the weekly calendar. The solar chariot is the oldest premise to explain the perceptible movement of the sun across the sky. The wheels of his chariot naturally have twelve spokes for the twelve months of the year, and to represent the twelve sons of the ancient vastness the Adityas or the twelve supreme principles. Surya is the source and the guardian of time, the foundation of all life. His charioteer is an alluring personage called Aruna, whose body is resilient and transparent red. When dawn breaks, a gorgeous female named Ushas appears, and Surya is believed to pursue her. His light shines through the translucent body of Aruna and that is why we have the scarlet sun, Rohita, only visible at dawn. The rays of the sun are described as the many arms of Surya reaching out to bless every corner of the universe and infusing the realms of the gods with power.
Surya the Sun, is typically depicted with two or four hands just as is Vishnu, holding the wheel, conch shell, the lotus and occasionally with the right hand in a protection mudra or gesture. The sun is golden haired, golden limbed and, golden tongued, and has a mesmerizing touch. His eyes are golden brown in color, and when he gazes upon your beautiful body the whole world becomes warm and restful, as if nothing else remains, only his dreamy glance which fills your body and soul with love and wonder. As his comforting kiss reaches your pining skin and you relax into his soothing embrace, the only image that you can see are the colors of the rainbow on your lashes, leading you into his world of radiance, warmth and prevailing splendor.
As the solitary source of light, he is the closest image we have of a divine being. He represents and nurtures mental, spiritual, and physical strengths. Created from the sacred element of fire that in fact consumes his own body, he is the definitive paradigm of the cosmic ritual Yagna, representing ultimate surrender, for spiritual expansion through sacrificing the self in the ultimate fire ceremony or sacrificial Puja. Surya is deserving of worship, he is worthy of respect. It is well known that when he raises all great souls bow to him with immense reverence and understanding that he is the substance of all existence, the luminosity on which true yogis meditate.
Surya Namaskar is the beginning of all yoga asanas. The body is warmed by the ujai breath and the asana of Surya, the sun deity, protects us from any uncalled for injuries due to a body that is not properly prepared for the practice. He is considered to be the source of all that exists in the cosmos. Surya represents the powerful element of Fire. The three forms of fire when combined as one are called the lord of progeny (Prajapati). Fire (Agni), came from the earth, wind or thunder, (Vayu or Indra), came from space or the heavens, and from the sky came the sun (Surya). The lord of progeny went into state of meditation (dhyana) for the betterment of the world. From the incredible control of his mind and thoughts arose the heat from which these three deities were born.
Standing postures are destined to fortify and straighten the joints. They have an action on the arch of the foot, and the spine rejoices in this pose. The internal organs are squished and twisted and decontaminated by this action. Stretching of the vertebral ligaments and the spinal muscles take place, ending the existence of excess of calcium. Fusion or arthritic transformation in the spine can be in most cases reversed. Standing poses are the foundation of an innate and instinctive traction that the spine goes through, thus refurbishing the fundamental power of muscles and joints. By doing standing poses the muscles will preserve their pliability which will maintain vertebral freedom averting compression.?Vertebral decompression is acquired allowing prolapsed discs to be liberated and relieved. Sciatic pain disappears.
Rearrangement of inter-spinal muscles will eradicate distorted pressure and tension from the spine and the central nervous system therefore marking the beginning of a healthier anatomical association and transformation.
In common aerobics and cardio training, the blood rushes to diverse branches of the physical body with too much velocity, and consequently the profit is being ephemeral. In yoga the poses are held for a number of deep long breaths, so the blood can accumulate in different regions of the body, devoid of tension. The consequences of such deep alterations continue as the body keeps moving slowly.
Standing poses are stationary and there is hardly any lactic acid formation in the muscles as with other more dynamic calisthenics.
As the poses are sustained for 5 breaths or longer, the heart is trained and accumulates power by a response reaction method with no enlargement or increase of the volume of the muscle. The heart is also trained in marathon runners or any other intense cardiovascular sports persons but this training can in the long run affect the heart in a negative way, and degenerate the pumping muscle and produce diseases such congestive heart failure. In yoga the tangential walls of the heart are utterly expanded and lengthen in this way the blood surge on the periphery is vigorous and constant.
The intercostals muscles are stretched by deep long breathing and each alveolus is unfasten and brought to life like in # 8, 9, and 10. These asanas develop fundamental capabilities of the overall body. For example, when Parvrita Trikonasana is performed, the liver, pancreas, kidneys and spleen, stomach, and intestines are not only lengthened, but squeezed, detoxed, massaged and their cells are transformed. Lethargy is removed, Hernias and prolapsed organs are eradicated, and peristalsis is reestablished.
The spinal muscles and ligaments are elongated, somehow separating the sacrum from the spine and each vertebra individually. This leaves extra room for the blood to circulate freely around and inside the inter vertebral joints, and in this way these asanas can prevent many back ailments. They should not be used initially for rehabilitation for the reason that it is difficult to perform this pose correctly while injured and if is not done correctly it could aggravate the problem and making things worse. They are, however, a magic potion to prevent lower back troubles.
A common mistake lies in bending from the upper lumbar, which is injurious. Instead the spine has to be bent from the base of the spine; to be more specific this bend has to be performed from the sacro-iliac joint. Since the body is bent in half, the sympathetic nerves are soothed and mild pressure is applied on the internal organs helping them release toxic waste. The metabolic tempo is reduced as the nervous system unwinds. This opens the window for the cells and neurons to retreat and rest, and this inactivity is indispensable for the reproduction of new cells. Blood pressure decreases while the neurological endocrine pathways are vivaciously powered. Decompression sets on in the brain and headaches are obliterated. Actually habitual practice of forward bends can eradicate migraines completely.
Forward bends restock energy levels and chronic fatigue can be mitigated. Perhaps try to do a long forward bend: 20 to 40 minutes, and you will be able to experience the surge of energy they bring afterwards.
Hanumanasana, Upavishta Konasana, Baddha Konasana and inverted Baddha Konasana are priceless poses for the sexual organs, mainly for women., and especially for pregnant women. They will assist labor and they will alleviate menstrual pain.
These poses, because of the opening effects, can become emotionally challenging. They make us vulnerable and unprotected. If you try to stay here, breathing deeply for 20 minutes, you will be able to experience an astonishing opening and emotional cleansing.
The inter-spinal muscles are stretched in a gentle and enjoyable manner and the spinal nerves are unchained from their slavery and pressure. Lumbago pain and subluxations are relieved. These poses are just like gentle chiropractor giving self rotational adjustments.
The vertebral joints are preserved and nourishment of the disc is reestablished, while the ligaments and muscles become yielding and resilient but simultaneously sturdy. These poses assist the discs to preserve the hydrostatic pressure that serves as nutrition for the discs. Thus respiratory and cardio competence develops because the lungs and heart are constricted since twisting compresses them.
Constipation is relieved as the intestines are squeezed and the resiliency of the internal organs is sustained. They are emptied and consequently flushed with new blood. This positively replenishes the cells and no sediments adhere to the arteries.
Strengthening of the muscles and the exo-skeletal frame is of outmost importance in yoga so lifting your own body weight is advisable. This encourages intramembranous ossification and endochondral osteogenesis. The alignment required is precise and uncharacteristic, so these are poles apart if we compare them with classical dance or gymnastics in which alignment is only concerned with beauty. In yoga the central focus is on the health of the body and mind.
As humans we relentlessly try to guard ourselves. We are defensive, self protective, and sometimes suspicious and distrustful in nature. Through various instinctive and spontaneous means we shield persistently the region of the heart, particularly if we are exposed to any danger, either emotional or physical.
Back bends give us the opportunity to relive these oppressive states of being, opening us up to being vulnerable and surrendering all that weight and heaviness that we carry continuously in the chest and neck area. This in some cases is challenging and makes the breath fluctuate with no coordination being burdened by the outflow of the emotions and insecurity that back bends naturally melt away. When we do these we should attempt to relax breath and feel what is really going on at all levels, physically, mentally and emotionally. And we use Prana to free ourselves from these blockages and enjoy freedom.
To avert lumbar compression the pressure should be well distributed towards the shoulders. The posterior muscles are pressed together with the kidneys which in turn let go of an immense amount of toxins. The frontal parts of the body are intensely lengthened, which develops blood motion in the anterior area.
The arms are completely lengthened, consequently frozen shoulders are eradicated. The blood flow to the axillae is improved and the lymph nodes in this area become clean and strong. Inguinal hernia is prevented since the gap is made slender.
The septum and left ventricle of the heart is lengthened, and in this way the blood gushes to the myocardium. Problems like angina, cardiomyopathy, and so forth are significantly helped, as the cardiac muscle is strengthened and the propelling effectiveness of the heart improves. Back bends also encourage vasodilatation by reducing sympathetic tension.
These asanas augment the blood flow into the thoracic area and expand the aorta while thoracic organs are made sinuous. Blood delivery increments and a passionate reflex massage can reach the heart. Valvular heart disease, mitral regurgitation, and infective endocarditis can be symptomatically treated by these asanas since the propensity for the valve to degenerate with age is slowed down by the performance of back bends. Hunger fades away due to the elongation of the vagus nerve. Dyspepsia is mitigated since the stomach and duodenum are synchronized. Hiatal hernia is reversed because the stomach is pulled away from the diaphragm and esophagus. The blood vessels are lengthened, protecting the body against atheroma. Dysmenorrhoea is comforted as the clogging in the uterus is removed.
Sirshasana ( Headstand), and Sarvangasana (Shoulder stand): During the course of our life span we stand in a straight line and vertically with our head up or sit always keeping the head up. The only time we give the heart and lungs a break is at night when we retreat to our rooms to sleep or when we take an occasional nap and position our body in a horizontal position.
Usually gravity acts upon the physical body as a pressure that extinguishes all vital energy. Inverted poses on the other hand refresh the whole organism as the lymph and circulatory systems get a break from the strain of gravity.
Usually the heart has to work very hard to deliver the blood all over the body, it sends it down and back up again fighting gravity. The heart has to do immense effort especially wile sending the blood up to the brain. By inverting the body we can get a fresh and a strong supply of blood and spinal fluid to the brain and upper glands.
Contrary to the belief system common amongst both allopathic and naturopathic doctors, headstand does not augment the strain in the cerebral arteries. Trans-cranial studies have showed that the pressure in fact dwindles, and the vessels become elastic and flexible allowing more blood and oxygen to reach the brain. People suffering from high blood pressure and hypertension can benefit from these inverted poses, but of course, after the pressure has been controlled by medication and other asanas. Otherwise it could be dangerous to try to jump into an inverted pose without guidance. We have to remember as well that it is imperative and of great benefit for persons with hypertension and high blood pressure to invert themselves, as this can reverse or at least sustain the missing ability of regulating the blood vessels and capillaries pressure in the brain and eyes. If, for example, a hypertensive person practices head stand regularly, then the suppleness and flexibility of the vessels will be optimum and an abrupt increase in systemic pressure will not end in a blood vessel burst since vessels are used to adjusting and inflating.
One must follow the instructions of a qualified yoga teacher to be acquainted with how much tension the carotid arteries can be subjected to avoid negative side effects.
Inverted poses avert the development of varicose veins. The tissues in the brain deteriorate at a much lower speed, for instance, ischemic stroke is unknown to those who do headstand on a regular basis.
Headstand diffuses cerebral atherosclerosis, strokes, pseudo bulbar palsy, dementia, and many other cerebral problems that are caused by poor cerebral flow. Dysmenorrhoea in women is ameliorated by the consistent performance of head and shoulder stand since the steady pressure of blood upon the uterus gradually drains out of the Sterus, while at the same time the thymus gland together with thyroid gland are becoming invigorated. This increases the defense mechanism of the body, while the immune system enhances and any thyroid and low metabolism problems evaporate. The eyes are nurtured with blood and the nerves of the eye are alleviated. The strain in the optical blood vessel should not augment in a proper headstand. Macular degeneration, glaucoma, optic atrophy and many other eye illnesses can be prevented by headstand. If the pressure is felt too strongly, a bandage around the eyes could be improvised to avert any uncomfortable intra-ocular pressure.
The most important aspect of inverted poses is that they soak the brain with blood for a fixed period of time, something that never happens in other systems of exercises. This rejuvenates the brain cells and prevents age related cerebral atrophy. Senile changes in brain are prevented as the blood supply is enhanced without pressure.
The immediate change felt after performing these poses is an enhanced alertness which lasts throughout the day. The quality of sleep also improves. This does not mean it cures insomnia. Assuming one has a normal stress level, and controlled attitudes in daily living, headstand ensures good sleep. Head stand should be done at the end of the practice when the arteries and veins are warmed up. This will prevent the capillaries from bursting. Conversely at the end of each headstand the child pose, balasana, should be immediately performed without raising the head to let the excess blood flow out in a gradual manner without shocking the brain. In headstand, the weight must not descend solely on the neck, and the trapezius, biceps, triceps, elbows and forearms should absorb most of the pressure. Room has to be enhanced amid the trapezius and the occipital area to minimize stress on the cervical vertebras.
These asanas are helpful for their soothing, comforting effects and they are recommended when you feel frail and tired especially to recover after an extensive trip or a long disease.
In these poses the purpose is to unwind and let the muscular skeletal system settle down particularly after demanding asanas. Try to modify and adjust the pose, to discover the ideal arrangement of bones and muscles, so you can relax and go deeper into your subconscious mind without any subtle uncomfortable body signals. The complexity and progression of the restorative poses should be comprehended in depth before they can be explained and shared. If the pose is performed correctly you will began to be aware of a deep silence, a sense of well being will envelop your physical body and mind, these asanas are a direct link to meditation.
A sense of expansion will occur unexpectedly, as soon as one lets go of the disturbing thoughts and allows the calming breath to overtake the mind. Do not constrict the throat and abdomen. Let the lungs be completely free, relax and liberate your shoulders, make sure not to hyperextend your neck if you are doing Viparita Karani Mudra.
10 to 20 minutes is an ideal amount of time to really feel the effects and reap the fruits.
Always remember to let your consciousness to expand beyond your physical frame and use these asanas as a tool to acknowledge this invisible, quiet, intelligent conscious awareness that is always present and is in fact your own self.
Supta Virasana is a pose that I have found especially helpful, it is together with Viparita Karani Mudra one of the most beneficial restorative poses, it extends the quadriceps, it is useful for flat feet, it magically molds your arches, unfasten your hips and inspire your digestion. It has a direct influence on the hip flexors (iliopsoas muscles) this action could correct the shape of your lower back, especially if you have your pelvis tilted forward and down which can in due course lead to lumbar spine problems, also it is a jewel for students suffering of chronic back pain.This pose can be done after eating even if you have a full stomach, it stimulates peristalsis and this is why is recommended for constipation.This pose is suggested as well for the revitalization of knee, it can heal damage medial meniscus cartilage. The elongation that Supta Virasana offers to the knees is magical; it squeezes superfluous synovial liquid from the knees and decrease the inflammation and soreness, lactic and uric acid are expelled out giving your body a chance to recover and heal more rapidly.
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Asanas
