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Mandukasana

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Mandukasana or “The Frog” Pose has various variant. The one we are about to introduce to you in the following, it is a counter-pose for Padmasana (The Lotus).

A counter-pose represents a physical attitude with complementary effects for the initial pose. For instance, an asana of flexing the body towards the front has a counter-posture that consists in a backward flexion.

HOW TO PERFORM IT
Place your feet so as the distance between the soles is 35-40 cm. The toes are oriented towards the exterior. Thus, the soles are almost in a straight line.





Lower your trunk so that your shoulders are between your knees, passing your arms behind the shanks and holding the inner side of the soles with the palms of your hands.



It is very important to have a solid base to support the hands and for this we need to place our hands underneath the soles of the feet.

Then we lift the head as high as possible and at the same time we spread the elbows as much as possible, which will push towards the exterior the feet and knees, acting upon the joints.





Stay in this position, eyes open, as if you look towards the sky, or ceiling, the head bent backwards as much as possible, to keep the trunk and spine as straight as you can.

The muscles of the back is stretched and tensed, which is one of the objectives this exercise has. In this pose you close your eyes, and focus mentally on the abdominal area, in the solar plexus, the point in which is projected Manipura Chakra.

After this, begin a pulmonary hyperventilation. The active element of circulating the air through the lungs is the abdominal musculature in this pranayama technique.

In this case, the inhalation is passive, and it takes place naturally, because of the relaxation of the abdominal musculature, while the exhalation is active and takes place because of the pressure applied to the abdominal muscles.

The contraction of the abdomen pushes the diaphragm up, determining the rapid elimination of the air from the lungs. The powerful compression of the abdomen makes the hyperventilation easier.

The inhalation occurs naturally, immediately after you relax the abdominal muscles. Both the inhalation and the exhalation should take equal time, and they are both performed only through the nose.

Thus, the “motor” that sets in action the respiration is the abdominal musculature, and not the thoracic muscles. The number of breaths per minute is approximately 80 – keep in mind that this is a ventilation movement.

Caution: we will not give up the correctness of the movement – which implies a high amplitude and a great capacity of the pranic energy assimilated – for the speed of execution. Thus, the rhythm is individual.

Perform this accelerated breath for at least one minute. The hyperventilation has as a direct effect the elimination of an important quantity of CO2 from the lungs, a profound ventilation that causes the amplification of the bio-energy and a state of re-vitalization.

In the complete and correct position of Mandukasana, the retention of the breath should naturally follow the hyperventilation.

Thus, performing the set of fast breaths with an inhalation afterwards, we block the breath with the lungs filled and relax the body, without coming out of the pose.

Do not take the hands from the soles; just relax in the final pose, relaxing as well the trunk and the head. Retain the breath with your lungs filled for as long as you can without forcing yourselves, and then exhale.

Repeat the technique for at least two times. For two executions, the total time required is approximately four minutes.

CONTRA-INDICATIONS
There are no special contraindications in the case of Mandukasana. However, the people having a epilepsy condition should not perform the hyperventilation, because it may trigger a crisis of epilepsy.

Normally, this pose should be placed in the preparatory stage of the asanas, acknowledging the hyperventilation that accompanies it.

EFFECTS
The asana acts especially in the joints of the knees and ankles, which are very worked out from the practice of Padmasana, the Lotus Pose.

Mandukasana determines in these joints tensions that are opposed to those appearing in the case of Padmasana, and this is where the complementary aspect of Mandukasana comes from.

Therefore, you can perform Mandukasana after Padmasana and after any meditation. The persons who suffer from pains in the knees because of Padmasana can also perform this asana, Mandukasana in order to ease those pains.

Obviously, Mandukasana is not the unique, infallible solution to all the joints problems. Nonetheless, in a great number of situations, it acts favourably and it never makes the condition worse.

The tension of the muscles of the back fortifies it and it also brings about supplementary relaxation after you practice this asana. This is why the yogis recommend its practice in the morning, before practicing the Sun Salute (Surya Namaskara).

Nasangushtasana

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ETYMOLOGY
The name of this asana comes from the Sanskrit: nasi means nose and angushta means toe.

Consequently, in this pose, the legs are bent so as they touch the nose.

THE FIRST STAGE
Raise and stretch backwards the left arm, while the right arm goes towards the left leg, to firmly hold on to the left toe.


 

THE SECOND STAGE
Exhale deeply, while you vigorously pull the leg, bringing it as closely as possible to the nose, maybe even touching it. In the same time, the right shank and the head come off the floor.


 

The neck muscles play an important part in the final execution of this asana, contributing to the limited distance between the nose and the toe.

Keep this pose and breathe deeply for at least ten times, or even 20 times, without moving. After you come back with your body on the floor, place your hands behind the head, just as in the starting position.

Then we repeat the posture bending the right leg and following the instructions provided so far.


 

THE FINAL POSE
Bring both feet towards the front, so that the toes are as closely as possible to your nose, and keep this pose for approximately 20 breaths.


 


 

However, there is one detail to be taken into account: this time the left hand holds the left toe, and the right hand the right toe.

FOCUS
Focus your attention on the inferior part of the abdomen, especially the area compressed by the bent legs.

CONTRAINDICATIONS
There are no contraindications to this pose. Any person able to do it has nothing to worry, as there is no risk of damaging any body part.

THE PLACE IN THE DAILY PRACTICE
Nasangushtasana is usually performed in the end of the series, right before Shirshasana.

BENEFICIAL EFFECTS
As its very name indicates, this asana is highly focused on the toes, an essential element in performing this asana.

In the Orient, the toe is considered “intelligent”. As in the past the people would often walk around bare-footed, their feet would touch directly the earth, and they would feel the rocks, the grass.

Thus, their toes would become agile and almost as sensitive as those of the hands. It is known that a person whose hands are dysfunctional are able to use their toes just as a healthy person uses the fingers and the hands.

Certain people of the former category we mentioned are able to paint or even type with their feet. Through the sole, the human organism is directly connected to the earth.

Usually, modern people are deprived of the beneficial contact with the earth because we wear shoes most of the time, and we are thus “isolated”.

Moreover, through its beneficial effects, reflexology demonstrates that the sole is in a direct, close connection with certain parts of our body. For instance, the famous doctor Kneipp prescribed his patients to walk bare-footed through the grass or even though a river.

From the perspective of the circulation of the pranic energies through the subtle body, the toe has an utmost importance. The most terrible disease, causing the most inflicting pain and preventing one from even walking is undoubtedly the gout. This disease has two main causes: a diet too rich in ureic toxins and a renal deficiency.

After a rich meat meal, the quantity of ureic acid in the blood increases significantly and the organism requires about eight hours to get rid of it. If the kidneys do not function normally, the uric acid, instead of being eliminated through the urine, deposits in the tissue and “intoxicates” it.

For us at this point, it is less important why the uric acid has a predilection for the toes and for the articulations. It is enough to retain the fact that for the persons predisposed to it, one meal too rich in meat is enough to cause a serious gout crisis.

However, our body has many articulations and wrists. Why, of them all, the toes are the most sensitive? In the yoghic theories there is an explanation including the esoteric notions of prana and apana.

Apana is that part of our energetical activity that is responsible for the elimination of urine, sperm, menstruations, etc. It is located in the lower abdomen and in the feet. Consequently, the toe is corresponding to the kidneys mainly.

Through the nadis (subtle energetic channels of the ethereal structure) there is established a connection between these very distinct body-parts. Therefore, in pressopuncture, and reflexology is asserted the fact that in order to keep our kidneys fit and in good shape we need to massage and pull our toes! This is also the advice the yoghis offer!

Moreover, the toes will benefit strongly because of the increased blood circulation, as in it there are also terminal fibers of the sciatic nerve. Therefore, the massage of the toe generates an entire series of reflexes transmitted to the spine. In the following, we will analyze the effects of this asana on the various systems of our organism.

MUSCLES
The abdominal and especially the oblique muscles are highly activated by the practice of this asana. As the shanks are contracted to their maximum, their muscles are also fortified. Moreover, the contraction of the muscles pushes the venal blood towards the heart.

There are a lot of people suffering of cramps. The practice of this asana will reduce their frequency until their gradual and complete disappearance.

The asana may sometimes cause pain in the contracted shank. In this case, it is enough if you pull the corresponding toe vigorously and the pain will vanish immediately.

This pose also fortifies the muscles of the back of the head and relaxes them. A permanent contraction of these muscles causes disturbances in the blood circulation and this is damaging for the brain, our great consumer of oxygen. Through the stimulation of the neck area, Nasangushtasana favors an improved irrigation of this organ.

THE ABDOMINAL ORGANS
This asana alternatively compresses each part of the abdomen, especially the ascendent and descendent colon. this pose tones the abdomial organs, and primarily the genital organs, through a controlled breathing. The kidneys are also highly stimulated through the practice of this asana.

HEART AND ARTERIAL TENSION
In this pose you automatically do Jalandhara Bandha, the contraction of the muscles of the neck. The muscular compression of the carotidien sinuses triggers a beneficial action on the heart, which leads to a normalization of the arterial tension.

THE JOINTS
In this asana, all the joints of the legs are worked out, especially those of the knees. This is also why this asana is an excellent preparation for and helps the execution of Padmasana, the Lotus Pose.

The coxo-femural articulation is supplementary, but harmoniously solicited, which ensures its mobility. Nasangushtasana delays and sometimes even prevents the appearance of arthritis in the thighbone area.

The multitude of beneficial, positive effects are just as many powerful reasons to justify its regular practice.

Nikunjasana

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ETYMOLOGY
Nikunja means in Sanskrit tree, bush, thicket. Nikunjasana, “the thicket asana” is one of the most effective yogic techniques for improving ones immune system.

THE TECHNIQUE ITSELF

THE STARTING POSITION

The starting position is on the knees, with the trunk parallel with the floor, supporting on our hands, in the classical – “on all fours”. The arms are stretched, the knees slightly spread, and the soles touching each other. The hips are perpendicular on the floor and will remain thus, if possible, during the whole time you do this asana.



In this position, breathe deeply a few times, as follows: breathe in through the nose, while you lift the body up, and compress the area of the kidneys as much as you can. Breathe out through the nose, bend over the head, and relax the lumbar area.

It is important to relax the spine musculature as well as possible, especially the dorsal area, between the blade shoulders and also the shoulders musculature because it will be worked out a lot in this asana.

THE FIRST STAGE

Bend the arms simultaneously and place your chin on the floor, as forward as possible, but keeping your thighs on a perpendicular line on the floor.



Stretch your arms forward, and look straight ahead. Stretch the spine musculature as much as you can. Breathe deeply, several times before moving on to the final stage of the asana.

THE FINAL POSITION

If you breathe deep enough and relaxed the back musculature well enough, you will be able to adjust the final position correctly.

Turn your head so as to place your right cheek on the floor. Thus, the upper part of the trunk can touch the floor, and this will add pressure to this area, in which the thymus is also located.

Breathe deeply and calmly for 5-10 times, then revert the position of the head, placing the left cheek on the floor and breathe again deeply and calmly for 5-10 times.



FOCUS
Perceive a state of inner tranquility, calm, energy, activation of the heart chakra, of the back, and spine. Perceive the activation of Anahata Chakra and perceive the universal love entering your soul.

CONTRAINDICATIONS

There are no contraindications to this asana. It can be also practiced by the pregnant women during pregnancy, except for the last weeks.

POSSIBLE ERRORS
The most common and frequent error is not properly pressing the thorax on the floor, because thus the effectiveness of the exercise is very much reduced.

Mainly it is a mistake that the femoral bones do not remain perpendicular on the floor during this asana, however the beneficial effects of this asana are not dramatically decreased if this perpendicular axis will be a little bent.

However, you need to avoid stretching your arms too much in front of you, because, as we already noted, the pressure on the upper thorax will be considerably smaller.

BENEFICIAL EFFECTS

Nikunjasana stretches the entire musculature from the upper part of the spine. It also relaxes the neck muscles. However, its characteristic action is on the upper part of the spine, whose problems due to incorrect sitting habits and incorrect posture are thus solved.

Many people, especially from those who have the tendency to stay “hunchbacked” will find Nikunjasana quite difficult, but they need to persevere in this asana, as it truly represents the best means to eliminate this problem.

Sedentary persons and especially those sitting long hours at a desk will benefit greatly because of this asana at the end of a working day.

In fact, we recommend that you practice this asana even during the day, after several hours of work, to prevent the unwanted and painful contractions of the musculature of the spine.

THE ACTION ON THE THYMUS

The thymus is one of the most mysterious endocrine glands. Until recently, it was thought that the thymus played no part in the organism of an adult.

It was also believed that this gland, highly important for the development of the fetus and which in the beginning is very developed, is gradually atrophied during puberty and it almost disappears in the adult organism.

Nonetheless, the recent researches revealed the fact that the thymus has the role of a central organ of the lymphatic system, and we can realize its importance if we think that the immunity of our organism depends on the lymphatic system.

Nowadays it is considered that the thymus has an essential role in defending the organism against microbial and viral attacks. The thymus is a great reservoir of lymphocytes and it transmits fighting instructions to the cells.

From this perspective, the importance of the stimulation and harmonization of the activity of this gland speaks for itself. The modern science knows very little about this gland.

Nonetheless, the yogis know the secret connection there is between the thymus and the affective perceptions. It was noted, medically, that there are people whose thymus is not atrophied and these people are candid, good, and creative.

The thymus is generally difficult to stimulate, due to its position behind the sternum. Nikunjasana can achieve this stimulation in an effective manner, because it stretches the thorax and compresses the area corresponding to the thymus, especially if we are indeed carefully to breathe deeply during the final stage of Nikunjasana.

Nikunjasana contributes to the creation and preservation of a very good immune potential. Another pose that has this effect is Sarvangasana, the Candle Pose. The effects of these two asanas are wonderfully complementary.

Purvottanasana

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This simple and effective asana for your practice is sometimes called in India Katikasana or the “Pelvic Asana”. The Sanskrit etymology of the term Purvottanasana reveals its relationship with Paschimotanasana, another famous and effective asana.

In fact, the Sanskrit term Purvottanasana comes from the juxtaposition of three Sanskrit words: purva=sunrise; uttana=maximum stretch; and asana=corporal position.

We also need to say that paschimo=sunset + uttana=maximum stretch + asana=corporal position give us Paschimotanasana – The Asana of the Clench.

Consequently, in the Sanskrit translation we find that the mysterious connection between the two is obvious, yet their translation tells us nothing further about this relationship.

For an un-initiated person, the etymology of the word is impossible to decipher. Purvottanasana, the posture that stretches us towards the east has no particular sense. It would be useful to know that the yogis did not chose such names by accident, but they used them precisely to protect the secret from prying and immoral people.

In the millenary yogic practice, the face of the body is usually referred to as east, and the back of the body is usually referred to as west.

Do not seek a literal connection to the sunrise or the sunset, because it actually refers to the process of resonance with the prana-ic subtle energies.

When the subtle flow of energy enters the body through the subtle central channel Sushumna up to the backside of the head, it is said that “it goes up the mysterious back path” (west, Paschimo, Maya).

When it goes up through Sushumna until it reaches the middle of the forehead, in the secret centre of force residing in the crown of the head, the “thousand petals lotus”, Sahasrara, then it is said to follow the mysterious path of the forehead.

Thus we understand now clearly that Paschimotanasana acts specifically in the first case, on the circulation of the subtle energies on the “western”, posterior side, of the body, while Purvottanasana acts specifically on the “eastern”, frontal side.

STARTING POSITION

Sit on the floor, feet stretched in front of you, without allowing them to touch one another. Lean back until you can support your weight on your hands placed a few inches behind the line of the shoulders. Do not bend the arms. Place the fingers oriented towards the front, or if this position is too difficult for the wrists, orient them towards the exterior, but under no circumstances place your hands with palms oriented backwards.



THE FIRST STAGE
Empty your lungs, retain the breath, and then gradually rise from the ground supporting your weight on your palms and heels.



THE FINAL POSE
Inhale and push your pelvis up as much as you can. Bend your head towards the back as much as you can, and look behind you. Place the toes on the ground. The sole will then tend to be on the ground on its whole length.



Do not flex the legs, and do not spread them. When you reach the position in which your pelvis is lifted at maximum, breathe deeply and consciously and keep this pose for as long as possible.

Try to perceive the mysterious communion and the resonance with the macrocosm. Instinctively, this pose favours Mula Bandha, the contraction of the perineum. According to the practitioners physical possibilities, the pose will be kept for 10-15 seconds up to one minute.

Come back on the ground. Perform a quick and complete relaxation after performing this asana in order to allow the blood and prana-ic fluxes to circulate freely in your body.

FOCUS
On the whole interval while you perform this asana, we will focus on the breath and on the whole perineal area (Muladhara Chakra), which will be contracted in Mula Bandha. After you performed the asana relax especially the perineal area and focus in this area. During this interval of relaxation breathe freely and calmly.

THE PLACE IN THE DAILY PRACTICE
Purvottanasana is the pose complementary to the Clench Pose. In the classical series of the order of the asanas Purvottanasana is performed right after Paschimotanasana.

BREATH

We insist that the indications presented above regarding the breathing pattern because otherwise the asana loses a lot of its value and effectiveness. Certain advanced yogis practice the retention with the lungs filled with air. However, this is reserved to the advanced practitioners only. For greater security, continue to breathe deeply during this asana.

Ekapadasana

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Ekapadasana can be translated as “The pose in balance on one leg”. Apparently contradicting the spirit of the traditional yoga works, in which the authors clearly specify the need of complete muscular relaxation while doing the asanas, Ekapadasana involves a sustained muscular contraction.

However, as we shall see in the following, there is no inadvertence between the way this asana should be performed and the traditional view.

HOW TO DO THE ASANA

The starting position is standing on the feet, soles close together, the weight of the body sustained on both soles equally.

Raise the arms above the head, sticking the palms together, while the thumbs cross each other. Tense the musculature of the back. The mental focus will stay on these muscles while you do this asana. Inhale and hold the breath.





From the starting position, supporting your weight on one leg, bend over to the front, until the free leg, and the trunk are on the same line, parallel to the floor.

If you can perform this asana for a short while, the advanced yogis recommend that you hold your breath. The supporting leg has to be perfectly stretched. In this phase of the asana, the arms should be positioned in such a manner that if we were to draw an imaginary line from the toes to the fingers, this line should be perfectly parallel with the floor.



Keep your eyes open, and look straight to the front, towards the palms. Contract the back musculature all the time during this asana. Keep this pose for as long as possible, without forcing yourself to hold your breath more than you feel comfortable.

Come out of this asana going through all the stages we described, in the reverse order. Stand for several seconds, and then repeat the asana, changing the supporting leg.

POSSIBLE ERRORS
Although the asana does not raise difficult issue, there may be some minor errors, such as:
1. Bending the supporting leg. This error is acceptable during the learning period of the asana, but it is essential that you correct this mistake.

2. Lifting the leg above the horizontal imaginary line we mentioned above. The correct position is when the lifted leg is on the same line with the trunk and parallel with the floor. This error prevents the energizing and stimulating contraction of the musculature of the back.

3. It is also wrong to bend the knee that is parallel with the floor.

4. To look towards the floor. This would prevent the spine to align properly with the line of the floor. Therefore, you need to look towards the palms of the hands.

THE PLACE IN THE SERIES OF ASANAS
This asana can be done in the beginning of the series of asanas, right after the exercises of warming up, or before or after the Sun Salute or Surya Namaskara.

THE FOCUS

Focus on the contracted muscles of the body, and especially on the back, all the while trying to attain a deep state of immobility and balance.

THE BREATH

During this asana, retain your breath with the lings filled with air, as much as possible. However, during the first stages of performing this asana, Ekapadasana breathe normally and focus on the correct form of the asana, without concerning too much with the breath.

EFFECTS

This asana is part of the poses that require the formation, preserving and enhancement of a good sense of balance.

This is one of the rare asanas in which the muscular contraction is extended over a large range of muscles. This asana fortifies especially the musculature of the back. It also strengthens the musculature of the abdomen.

Through its alternate execution, Ekapadasana acts directly on the spine, correcting its possible malformations.

This asana has important effects on the circulatory system. Through the contraction of the muscles, the veins are compressed and this fact determines the venal blood to return rapidly towards the heart.

In the case of the contemporary people, this “engine” works slower and slower, due to the sedentary lifestyle. The intentional and conscious contraction of the large number of muscles exercises an important pushing force on the veins, pushing the blood towards the heart, ensuring the better oxygenation of the organism.

Indolasana

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This asana is named the Gondola Pose because during its execution the body looks like a gondola. From the profile, the body looks like a gondola sailing on agitated waters, as the body rocks back and forth.

HOW TO DO IT
THE STARTING POSITION
Lie on your abdomen, hands stretched forward on the floor, and the legs close so that the knees and ankles touch each other.


 

THE FIRST STAGE
The muscular contraction of the upper part of the back lifts up the bust, the arms and the legs.

Do not force yourselves to stay immobile, it would be impossible, rather allow your bust to come back to the initial position.

THE INTERMEDIARY POSITION
In the beginning, do not try to raise your bust and legs very high. You should be content with a moderate amplitude.


 

While the balance will occur easier and easier, the amplitude of the movement will increase by itself, with no obvious effort on your part.

THE SECOND PHASE OF THE BALANCE
While the bust comes back to the floor, along with the arms, a powerful contraction of the lower back musculature will make the legs come up without exaggerated effort.

The knees and the ankles need to stay close. Avoid bending the knees too much, as bending them slightly is inevitable. Make your bust go up again and begin once more the rocking movement.


 

The balance movement is obtained exclusively from the contraction of the back musculature, and not through pushing the shanks or the hands, alternatively.

When the arms and the bust go upwards, then the muscles from the upper part of the back are active. When the legs go up, then the lumbar muscles are active. The legs are close to one another and the ankles are not bent.

Thus, the body rocks back and forth, under the impulse of the upper and respectively lower back musculature.

Many people consider this exercise too tough because they do it in a too active and energetic manner. We need to start gradually, being content in the first stages with a balance of few centimeters.

Once the rocking movement has been started, we will add to each movement a supplementary impulse, which will allow that this technique is done for 30-40 seconds without much of an effort.

Otherwise we will be forced to stop in order to breathe. It is indicated that we inhale when the head and the bust go up, and to exhale when the head goes down.

When you feel you begin to force yourself too much to do this asana, stop and lie on your stomach to perceive the effects.

FOCUS
Focus on the rocking movement and on the control of the groups of muscles that need to work in order to allow you to do this asana. We also need to pay close attention not to bend the knees and also to keep them close.

Perceive the intense activation of the abdominal area. Perceive the activation of the subtle center of force Manipura Chakra, and secondary the activation of the energy centers Anahata Chakra and Swadhisthana Chakra.

RELAXATION
Once the exercise is over, relax lying on your stomach. Listen to your heart beat and become aware of the breath. Relax the groups of muscles that were most worked during this asana. These muscles will tend to relax spontaneously after the effort, and it is useful if you accentuate this tendency.


 

The reason for which the relaxation after the asana is done on the stomach instead of the back is that when relaxing on the back, the anterior musculature of the body benefits most from it, while when relaxing on the stomach, the posterior musculature – that is solicited more during this exercise – relaxes better and deeper.

Begin with the soles of the feet; continue with the shanks, hips, buttocks, then the muscles of the back, the shoulders and the neck.

After relaxing the dorsal musculature as well as possible, perceive the abdominal breath and perceive the slight and fine movement of the lower back when inhaling and exhaling.

The head is positioned with the right ear on the floor. After approximately 12 breaths, when the neck is completely relaxed, rotate your head with the left ear on the floor and repeat the procedure.

You will thus relax the entire musculature of the neck, which is usually the source of numerous tensions, causing migraines, due to the insufficient irrigation of the brain with fresh arterial blood.

POSSIBLE ERRORS

  • Pushing in the arms to help the balance;
  • Spread the knees;
  • Bent the legs;
  • Separate the ankles;
  • Block the breath;
  • Trying to rock too much too soon;
  • Not synchronizing the breath with the balance movement

 

BENEFICIAL EFFECTS
THE MUSCULATURE
In the vision of the yoga system, it is impossible to have a spine in perfect shape, if the back musculature is in a bad condition. It is thus important that our muscles are strong and supple. Indolasana is ideal from this point of view.

This asana is mainly indicated to women, as usually women tend to have a weaker spine musculature. Besides the fact that a well-developed back musculature is indispensable to a perfect static equilibrium of the spine, it also ensures an aesthetic aspect.

The woman does not need impressive biceps and cyclist hips, yet a straight and healthy back gives her a beautiful figure. In this respect, the daily practice of this asana is a guarantee.

THE INTERNAL ORGANS
The back muscles are not the sole beneficiary of this asana. The balance movement performs an effective massage on the internal organs and decongests the solar plexus, which is our abdominal and visceral “brain”.

The solar plexus regulates the functions of the internal organs, and in it we can “read” the state of our anxiety and stress. the massage Indolasana does on this area is unique from this point of view of eliminating anxiety, stress and inner tensions.

Moreover, constipation, intestinal and digestive “idleness” will be eliminated. The liver, the pancreas and the suprarenals are stimulated.

We also need to mention that the practice of this asana requires that you do not eat at least two hours before it.

THE BLOOD CIRCULATION
In the case of sedentary people, the blood circulation is slow during the day, especially in the abdominal area. This fact causes sanguine stasis that are highly dangerous for the organism. Indolasana is a great accelerator of the blood circulation.

THE HEART
The heart is the greatest victim of the modern times, not because it is fragile – it is so solid that it could last for longer than we think, but because it has to endure the consequences of breaking the elementary rules of physical and mental hygiene.

The heart is the victim of unhealthy food, vices (tobacco, sweets, alcohol), sedentary and irregular lifestyle, anxieties, and insufficient breathing.

The heart needs a daily stimulant to stay in perfect health. Indolasana is a very suitable stimulant for the heart.

CONTRAINDICATIONS
Any person can do Indolasana, with the condition that they do not force things. When we say any person we refer to any person capable of physical effort. For instance, people who have a disposition to heart attack will not do this asana, this is common sense.

Konasana or Parchvatanasana

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This asana is famous and it is highly practiced in the south India. It is recommended that the daily session of asanas include this asana as well, because apart from its highly beneficial effects, Konasana also enhances to a great extent the beneficial effects of Paschimottanasana.

ETYMOLOGY
The name of this asana comes from “parchva” and “tan”, meaning to stretch. In the northern India this asana is named Konasana, from “kona” meaning angle, resulting “the angle asana”.

THE TECHNIQUE ITSELF

THE STARTING POSITION
Begin standing up, soles spread 60-80 cm.

THE LEFT SIDE
Bring your hands behind your back, and firmly stick your palms together, place your hands in between the blade bones, in the area of the spine with the fingers pointing upwards.



If you cannot do this in the beginning, because the articulations of the shoulders are stiff, simply bring your hands together on your back.

This is the position for Konasana because it straightens the spine and it limits the bending of the dorsal area. In this asana, the flexion is located in the lumbar area. Rotate your trunk and your left leg towards the left, at 90 degrees. Look straight ahead.



ENTERING THE POSE
Keeping the spine straight and the gaze towards the front, bend your trunk over to the front. The movement should start from the sacral area, because thus the curve of the back will be transmitted progressively from the lower part to the upper, and not vice versa.

This recommendation is highly important. Bring the chin as closely as possible to the leg, in an attempt to place it on the knee.



Exhale slowly and deeply, one time only, while you lower your trunk so that your chin reaches the knee.

KEEPING THE POSE
When the chin reached the lowest point on the left leg, remain still and breathe deeply, focusing on the exhalation, which at this time you will perform by contracting the abdominal musculature.



The inhalation and exhalation will be performed both by partially closing the glottis. During this interval of stillness, try to push your chin (not your nose) as low as possible on your leg, in order to enhance the stretching of the spine.

The goal of this asana is to stretch the spine, not curve it. Bending over to the front accentuates the stretching of the back, and of the inter-costal spaces. Keep the legs stretched.

COMING BACK TO THE INITIAL POSE
This is achieved in the reverse order from that presented when entering the pose, by redressing the spine from its upper part to its lowest, and relating this upward movement with the inhalation.

FOCUS WHILE PERFORMING KONASANA ON THE LEFT SIDE
While performing this asana, focus on the stretch of the spine. The mind needs to follow the uncoiling of the spine, vertebra by vertebra, starting from the area of the sacrum. Focus also on the abdominal area.

Perceive the tellurian energies coming up your legs and their accumulation in Muladhara Chakra. Perceive the activity of the subtle center of force, Muladhara Chakra in its receptive aspect and enhanced vitality.

Simultaneously, perceive the activation of Anahata Chakra, the awakening of the affective capacities, and the harmonization of the affective level with the vital level.

THE RIGHT SIDE
Perform Konasana on the right side as described above, with the specification that the trunk will rotate to the right, together with the right leg.



ENTERING THE POSE
In this case, the difference consists in bringing the chin closer to the right knee. Keeping the pose and coming out of the pose are identical with what we described above.



FOCUS WHILE PERFORMING KONASANA ON THE RIGHT SIDE
Unlike the perception of the energies on the left side, this time you will perceive the activation of Muladhara Chakra in its emissive aspect.

POSSIBLE ERRORS

  • Placing the hands improperly or too low. In the beginning of the practice, this situation is acceptable but in time you need to strive for constant improvement.
  • Beginning the uncoiling of the spine with the lower part.
  • Forgetting to synchronize the breath with the movement.
  • Placing the nose on the leg instead of the chin.

BENEFICIAL EFFECTS
This asana has all the effects of Paschimottanasana, to which there are added the stretch of the inter-costal spaces and the beneficial action on the thighs. The stretching of the muscles of the legs helps a pefect execution of Paschimottanasana.

THE MUSCULATURE
This pose stretches the inter-costal and the abdominal muscles.

THE JOINTS
Konasana has beneficial effects on the joints of the shoulders, yet the most important effects are on the joints of the thighs. At the same time, the legs and joints of the legs are greatly energized.

THE SPINE
During the stretching movement the nervous ends starting from the spine are greatly stimulated. This asana has beneficial effects in the cases of sciatic problems, and even lordosis.

THE ABDOMINAL ORGANS
During the still stage of the asana, if you follow the instructions regarding the profound exhalation, and the contraction of the abdominal muscles, the entire area of the abdomen will be massaged.

THE THORAX
This asana enhances the thorax and brings the ribs to a correct angle with the spine. Konasana is a perfect exercise of preparation for pranayama, as it helps the ribs regain their mobility.

Ekapada Uttanasana

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ETYMOLOGY
The name of this asana is composed of the following Sanskrit roots: Eka – one, Pada – leg, and Uttan – lifting, raising. Consequently, Ekapada Uttanasana is “the asana of one raised leg”.

This asana belongs to the group of asanas with support or lifting on the arms and despite its apparent compleity it is not difficult to perform.

HOW TO DO IT

STARTING POSITION
Sit on the floor, legs stretched in front of you.



FIRST STAGE
Place the right hand on the floor, next to the hip, fingers oriented to the front, and palm firmly supporting the arm. With the left hand, place the right knee on the flexed right arm and then place also the left arm on the ground, next to the hip.



SECOND STAGE

Slide the left ankle over the right foot.



FINAL POSE
Stretch the two legs as much as you can, and this effort will make you come up from the floor. The left leg is always parallel to the floor, at approximately 10 cm from it.



We stay in this position and breathe deeply for 10 – 20 times relaxing the body and making the inhalation equal with the exhalation. Do not retain the breath at all.

BREATH
The powerful contraction of the abdominal musculature imposes a breath almost exclusively thoracic. In this first case, we try to locate the breath in the left side of the thorax.

EXECUTION ON THE OPPOSITE SIDE
Begin again contracting the left side of your abdomen and continue all the steps described before, on the opposite side.



FOCUS

Focus especially on the process of breathing and on the abdomen compressed by the contraction of the muscles. From the subtle point of view, this asana activates the secret center of force Manipura Chakra, placed at about two widths of finger below the navel.

CONTRAINDICATIONS

There are no restrictions in performing this asana because all the people who can do it are in no danger.

POSSIBLE ERRORS THAT HAVE TO BE AVOIDED
One frequent mistake is not bending enough the supporting arm. In this case the flexed leg will slide and fall from the arm and the practitioner will be able to perform this asana only with considerable and useless effort. The pose is truly correct and efficient when the leg that is not on the bent arm is straight and parallel to the floor.

BENEFITS
This asana develops the abdominal and the dorsal muscles. In the following, we give a detailed description of all the effects of this asana.

Effects on the abdominal muscles and organs
When we perform this asana, the hip of the flexed leg compresses half of the abdomen. Therefore, it is recommendable that we begin with the right leg flexed. Thus the colon and the liver are toned by this compression.

The abdominal muscles are contracted and fortified and the abdominal organs are toned. The breath is deep and the compression of the abdomen determines a powerful blood circulation in them. The venal blood is rapidly emptied and is recycled.

Thus, the organs get back their normal size. This asana activates intensely the liver and acts efficiently on eliminating the constipation. In fact, the whole of the digestive tube and the annex glands benefit from the energy triggered by this asana.

Effects on the dorsal and thoracic muscles

The dorsal muscles on the part of the bent knee is extended and contracted, which makes the blood flow increase in this area. In the final pose, the abdomen is blocked by the contracted musculature and its volume is reduced.

This is why the diaphragm cannot go down and thus the breath is superficial. The nervous roots from the dorsal area of the spine benefit the most of this increased flux of blood. The fact that half of the abdomen is compressed determines a profound ventilation of the lung situated on the other side on the thorax.

Effects on shoulders and arms
This exercise fortifies the musculature of the shoulders and neck. The wrists will regain their suppleness.

PLACE IN THE SERIES OF ASANAS
Traditionally, this pose is performed before The Peacock Pose (Mayurasana).

Ekapada Utthita Paschimottanasana

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Ekapada Utthita Paschimottanasana is a variant of the “Clench pose”, Paschimottanasana, accessible both to beginners and to advanced practitioners.

ETYMOLOGY
The name of this asana comes from “ekapada” meaning one leg, “utthita” meaning lifting and “paschimottanasana” – the “clench pose”. Consequently, this asana is named “the lifted half clench pose”.

THE TECHNIQUE ITSELF

THE LEFT SIDE
Sit on the floor, legs stretched, the trunk perpendicular on the floor. Bend the right leg and bring the heel as closely as possible to the perineum.



It is important that you place the heel in the area between the anus and the sex, as well as a pressure on this area, especially in the case of men. The knee needs to be bend and stick to the floor all the while you perform this asana.

THE FIRST STAGE
Exhale deeply through the mouth, while you pull your stretched left leg so that you bring it as closely as possible to your head.



At the end of the exhalation, you need to have your left leg touching your head, while the spine is straight.



If you cannot do this in the beginning, do not force yourselves, just practice and the results will come in due time.

THE FINAL POSITION
This pose stretches the back and the spine to the maximum. Starting from the previous position, bring the left leg closer to the head with each exhalation you take. Through successive movements, bring the chin closer and closer to the leg.



When you feel you reached the maximum point of lifting the leg, keep this pose, breathing deeply and calmly. Keep your back relaxed, especially the spine. Come out of this pose slowly, stretching both your legs in front of you, relaxed.

FOCUS ON THE LEFT SIDE
Focus to perceive the energetic flow through the trunk, and arms, and its closure in the left leg. Perceive enhanced state of vitality, and the intense activation of the left leg and of the spine. Also perceive the activation of Muladhara Chakra in its receptive, sensitivity aspect.

THE RIGHT SIDE
Sit on the floor, legs stretched, the trunk perpendicular on the floor. Bend the left leg and bring the heel as closely as possible to the perineum.



It is important that you place the heel in the area between the anus and the sex, as well as a pressure on this area, especially in the case of men. The knee needs to be bend and stick to the floor all the while you perform this asana.

THE FIRST STAGE
Exhale deeply through the mouth, while you pull your stretched right leg so that you bring it as closely as possible to your head.



At the end of the exhalation, you need to have your right leg touching your head, while the spine is straight. If you cannot do this in the beginning, do not force yourselves, just practice and the results will come in due time.

THE FINAL POSITION
This pose stretches the back and the spine to the maximum. Starting from the previous position, bring the leg closer to the head with each exhalation you take. Through successive movements, bring the chin closer and closer to the leg.



When you feel you reached the maximum point of lifting the leg, keep this pose, breathing deeply and calmly. Keep your back relaxed, especially the spine. Come out of this pose slowly, stretching your legs in front of you, relaxed.

FOCUS ON THE RIGHT SIDE
Focus to perceive the energetic flow through the trunk, and arms, and its closure in the right leg. Perceive enhanced state of vitality, and the intense activation of the right leg and of the spine. Also perceive the activation of Muladhara Chakra in its emissive, control aspect.

CONTRAINDICATIONS
Anyone with the right mobility can perform this asana. There are no other contra-indications. If the pose causes pain in the abdominal area, this is a clear indication of energetical perturbation in this area.

In the beginning of the practice there may be a slight discomfort at the level of the musculature of the legs, but this is no problem, as long as you do not force yourself.

BENEFICIAL EFFECTS
The beneficial effects of this asana are quite similar to those of Paschimottanasana. However, there are some characteristic effects, especially in the case of the blood circulation.

The position itself generates an intensification of the blood flow, especially in the inferior abdomen. The organs situated in the area of the pelvis will be irrigated to a great extent, especially the uro-genital system. The spine is also toned and energized.

This asana is recommended as a preparatory asana or as a completition of the clench asana, Paschimottanasana. Ekapada Utthita Paschimottanasana generates a state of global vitality, force, and dynamism.

Baddha Konasana

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ETYMOLOGY
In Sanskrit baddha means bound and kona means angle. So, Baddha konasana is “The Bound Angle Pose”.

THE TECHNIQUE ITSELF
This asana has two stages of immobility: the first stage implies the keeping of the spine perpendicular on the floor, and the second keeping the spine bent forward. We will study these stages separately.

THE STARTING POSITION
Sitting on the floor, legs stretched to the front, bend the knee and bring the heels close to the trunk, so that the soles are placed out front and stuck together.



Intertwine your fingers together, and place them underneath your soles, pulling your heels as much as possible to the perineal area. Push the knees downwards, if possible touching the floor.



THE FINAL POSITION WITH THE SPINE STRAIGHT
During this static stage we need to contract the musculature of the back as much as possible, which determines the compression of the kidneys, bringing the shoulders towards the back, until the spine is straight.



Due to the fact that the hands are very well anchored to the feet, the contraction of the back musculature acts on the legs and perineum. At the same time it creates a compression at the level of the spine, especially in the lumbar area, which is highly important.

In this position, breathe deeply, predominantly at the level of the thorax and clavicles, keeping the abdominal muscles contracted.

Stay in this position for at least 2-3 minutes. Then proceed to the Baddha Konasana with a bend towards the front.

THE FINAL POSITION WITH A BEND TOWARDS THE FRONT
The final pose described above becomes starting pose for the phase with a bend towards the front. Relax the musculature of the spine, and breathe deeply for several seconds. The knees will stay on their places, and the soles are still stuck to one another.

Exhale slowly, bending over to the front so as to place the forehead on the floor, without allowing the heels to go far from the perineum.







In the beginning, touching the floor with the forehead will seem an impossible task. Nonetheless, through perseverant practice, we will progress gradually.

The beneficial effects come mainly from the correct execution of this asana, aiming to touch the floor with the forehead at all costs is completely irrelevant.

When the forehead touches the lowest possible level, stay still, breathe deeply and focus on the spine, which needs to be as relaxed and as stretched as possible.

The breath is balanced, in the sense that the inhalation and the exhalation take about the same time. Come out of this pose slowly.

FOCUS
Focus firmly at the base of the spine. Perceive the flow of energy through legs, the lumbar area and the area of the perineum.

Perceive the activation of Muladhara Chakra, enhanced vitality. Perceive also the activation of the subtle breath apana vayu and at the same time the harmonization of prana vayu and apana vayu.

CONTRAINDICATIONS
Pregnant women will not practice this asana after their fifth month of pregnancy.

PREPARATION EXERCISES
The joints and ligaments of the modern man are usually quite rigid. Therefore, some people will not want to practice this pose.

However, Baddha Konasana is recommended especially for these people. Even though one cannot do it perfectly from the very beginning, one needs to persevere into its practice.

The flow of the energy will gradually lead to the improvement of the joints flexibility, so in time one will find no trouble in doing this asana.

The practice of Baddha Konasana will also allow us to do Padmasana with a lot less effort and pain.

BENEFICIAL EFFECTS
There are two great areas of action of this asana: the spine and the pelvis.

THE SPINE
During the static phase the musculature of the spine is contracted and compressed mostly in the lower part, as if we were lifting a heavy weight.

Baddha Konasana is one of the few yogic poses that have this particularity. In the civilized life we have fewer and fewer occasions to work on our spine in this manner.

The spine and especially the inter-vertebral disks need to be compressed from time to time to keep their elasticity.

This compression acts also on the nervous roots that start from the spine. The entire musculature of the spine is fortified by the practice of Baddha Konasana.

THE ABDOMEN
In the final phase, all the organs from the abdominal area are intensely energized.

THE HIP AND THE KNEES JOINTS
The mobility of the hip joint is extremely important. After the age of 40, many adults begin to lack mobility in these joints, they begin to have indications of arthritis, and slowly the overall mobility of the body deteriorates.

The people who allow this to occur are preparing themselves for a future of suffering and premature aging. The mobility of the knees is also very important, as is that of the ankles. Baddha Konasana acts beneficially on all these joints.

THE PERINEUM AND THE PELVIC ORGANS
During the first phase the muscles of the perineum are contracted, fact that increases the blood flow in this area.

The women who practice this pose are favored because the perineum muscles, the vagina, uterus, ovaries, the urinary apparatus including the kidneys and the sur-renals benefit as a result of the practice of the asana.

The problems rising from a disturbed menstruation are usually eliminated. Practiced regularly, Baddha Konasana helps to deliver significantly easier.

The pelvic plexus and the nervous centers of the spine that coordinate the genitals and the excretion are toned.

The men who practice this asana will have healthier genitals. The prostrate is no longer congested, and the virility increases significantly.

The pain and heavy sensations of the testicles are eliminated. These glands, whose hormonal action is very important, are toned, and the hormones they secret rejuvenate and revitalize the organism.

The great yogi Iyengar indicated the fact that the Hindu shoemakers who work almost all the time in this position have problems with the genitals quite seldom.

AESTHETIC EFFECTS
The overall bodily attitude is much improved by the practice of Baddha Konasana and this fact is obvious when we stand and when we sit.