Learn How to do Yoga Properly

YOGA

Yoga refers to traditional physical and mental disciplines originating in India.The word is associated with meditative practices in Buddhism and Hinduism.In Hinduism, it also refers to one of the six orthodox (astika) schools of Hindu philosophy, and to the goal toward which that school directs its practices(union with God).

Benefits Of Yoga

Take a 3 Week Yoga Course Online

Health Benefits
• Prevents Disease and Prolongs life
• Enables to have complete control over mind and body activities
• Yoga arrests old age symptoms such as-graying of hair, loss of teeth , wrinkling, bending of spine etc.(longevity)
• Tone up nervous, Lymphatic and Muscular systems
• Body parts methodically exercised with minimum effort and minimum time.
• Conscious control and toning up of the autonomic nervous system.
• Minimal functional and structural defects of the body will be rectified by practice of yoga
• Asanas effectively Cure obesity and adiposity

Spiritual benefits
• Better tranquility of mind
• Alertness
• Unruffled serenity
• increased will power
• Control over emotions
• increase power of concentration

Types of Yoga
The four types of Yog stated below have been described in the classic of 'Da Yoga sutra' and ''Yog-raj Upanishad'. The characteristics of each type of Yog have been thus described in the elementary 'Yog Tattvopanishad'.

1. Mantra Yog : comprises of the chanting of the Matrukadi Mantra systematically over 12 years, which gives you 'Anima', it is Minuteness (This is the power which the yogi possesses to become as small as an atom, to identify himself with the smallest part of the universe, knowing the self in that atom to be one with himself This is due to the fact that the anima mundi, or soul of the world, is universally spread throughout all aspects of divine life) and other spiritual powers.


2. Laya Yog : is constantly remembering God all the time, while performing daily activities.


3. Hatha Yog : comprises the practices of various Asana's,mudrãs, pranayama and Kriyas for the purification of the body and concentration of the mind.


4. Raja Yog : comprises the observance of Yama (self-restraint, Niyama (scriptural prescriptions) etc. which help to purify the mind, intellect and thereby enlighten the soul (The meaning of the word 'raja' in Raja Yog. is 'to illuminate' or 'to brighten' and meaning of 'Yoga' is samadhi or transdental meditation. The Gita embodies the detailed analysis of Dhyana-Yog, Sankhya Yog and karma Yog. In the 5th chapter of 'The Bhagvadgita' Karmyog, is considered greater thanSankhya Yog. Maharrshi Patanjali has captured the essence of Yog by describing the "Ashtang Yog "in the Yog-Sutra. When one looks into the classics of Yog to know the secrets, one arrives at the conclusion that methods and processes which are used for attaining spirituality and devotion may be categorized as Yog.

Methods Of Yoga (Ashtang Yoga)

Yoga constitutes eightfold Methods, Processes or Steps by which one can achieve Mental purity and harmony. They are :

• Yama (Abstention)
• Niyama (Observances)
• Yogasanas (Yogic Postures)
• Pranayamas (Yogic Breathing Practices)
• Pratyahara (Concentration)
• Dharana (Fixed Attention)
• Dhyana (Meditation)
• Samadhi (Absolute Contemplation)

1. Yama (Abstention)

Abstention includes most important Principles and Ethical rules that are to he followed in personal and Social behaviors. These rules are:
a) Non-Violence: Ahinsa—
It means not to harm physically or even by speech or thought, the feelings of our fellow men and others.
b) Observation of Truth : Satya—
It is the foremost Rule to be followed for an Ideal and Ethical living.
c) Non-Stealing : Asteya—
This attitude prevents the origin of Greed which leads to many evils.
d)Self-abstinence or Celibacy : Brahmacharya—
It is the control of our sensual desires. Even a Married Common Man can observe celibacy or Brahmacharya to make his Sex Life Happy and Healthy.
e) Non-greedy nature: Aparigraha -
It keeps us away from greed and the chain of the evils that follow thereby.
The Ethical rules in Abstention are a necessity for Individuals as well as for Society as a whole. They are the do's to avert the Violence, Untruth -dishonesty, Stealing, Various Addictions and Greed which destroy the Person and Society. These five rules are the foundations for the Mental Health of all Human beings.
2.Niyama (Observances)
a) Cleanliness : Shoucha -
Physical and Mental Hygiene is a must for the well-being of a person. Hence some methods like daily Bath for Physical cleanliness and aversion of various Emotions for Mental Hygiene are suggested.
b) Contentment: Santosha -
Contented attitude in our daily routine quietens our Mind which in turn reduces the various Mental Stresses and Strains. We know well that Mental tension is the origin of many Psychosomatic disorders of the present 'Stress-Age'. Hence Contentment becomes the key to Human Health.(I would go so far as to say 80% of out ills have their origin in the unbalanced mind.)
c) Self-Control: Samyaina
It is essential to avoid many temptations in our Life. Self-Control is required for this. Self-Control is of three types namely control of Physical deeds, Control of Speech and Control of Mind. Out of these, Control of Mind is the most important aspect.
d) Study : Swadhyaya -
It means study of 'Ourself' - This practice trains one for Internal thinking which reveals the 'Truth' about 'Ourselves and averts many evils in our life.
e) Devotion : Ishwarapranidhana -
Every Human being ought to possess some sort of Devotion towards the ulti mate 'Supreme Power' of the universe. It creates a natural Ethical binding on our Life and daily routine also. This is the basic principle of all Religions. For the pur pose of convenience, there may be different Idols of different Religions but the ba sic purpose is to have an Ethical binding on the common man in his day-to-day life.In order to uplift the Human qualities, it is necessary to adhere to the above observances.
3.Yogasanas (Yogic Postures)
These are physical postures to control Body and Mind.
4.Pranayamas (Yogic Breathing Practices)
Pranayamas constitute volitional control of Breathing.
5.Pratyahara (Concentration)
The stage of concentration is, regarded as a step towards Absolute contempla tion, the final step of Yoga. This is a primary phase of training the unstable Mind to become stable and able to concentrate on a certain Thought. This is a study of train ing for the sense organs to abstain from doing their functions.
6.Dharana (Fixed Attention)
This is the higher stage of concentration. In this stage, the thoughts are made convergent towards a fixed direction, it requires much effort to attain this stage and a single thought occupies our Mind. Fixed attention is also regarded as a Technique to develop powerful Memory.
7.Dhyana (Meditation)
This is an important stage in Yoga. The convergence of thoughts attained by Fixed Attention is now concentrated on one fixed point. Meditation is an effortless Single-Thought condition.
8.Samadhi (Absolute Contemplation)
This is the final stage or step of Yoga. Absolute contemplation is a Psychologi cal practice helping one to develop a capacity to think about 'Himself' and the 'Surroundings' in an impersonal and philosophical way to get an 'Inner Experi ence' on these Lines. It is an experience where one loses one's identity and be comes part of the Universal Consciousness.
Absolute contemplation is the 'Silent Stage of Mind'. It is said that search for Happiness, Creativity and knowledge begins from 'Silent Mind' Happiness can be attained by Silence only.
The above eight varieties, steps or stages of Yoga Science are again divided into two groups namely :
• Internal (Antaranga) Yoga.
• External (Bahiranga) Yoga.
a. Internal (Antaranga) Yoga
Fixed Attention, Meditation and Absolute Contemplation, which affect the Psyche or Mind, are known as Internal Yoga. These processes increase Moral, Physical and Mental purity as each one gradually reaches perfection.
b. External Yoga (Bahiranga Yoga)
The first five steps of Yoga namely Absentation, Observance, Yogic postures, Yogic Breathing Exercises and Concentration are known as External Yoga. They constitute the Psycho-Somatic approach.

Yogic Practices

Some simple Yogic Practices can be definitely and easily followed by everyone in his day-to-day life, as a part of Naturopathy for preservation of his Health, prevention of Diseases and to keep our Physical and Mental Health normal. These practices are absolutely safe and totally inexpensive with requirement of quite a small space.
These practices are.
• Yogic Postures (Yogasanas)
• Yogic Breathing Practices (Pranayamas)
• Meditation (Dhyana)
with a few Cleansing Techniques (Kriyas), Locks (Bandhas Gestures (Mudras).

Preparation for Yoga
Medical Check-up
Before starting yoga consult your doctor for any serious illness , any acute condition,high o low blood pressure, any heart problems, any sinus or nasal infection etc
Learn From Teacher
Only after learning yoga from a teacher practice them because if you start tackling them wrongly without being properly trained, it will be difficult to correct them later.
Follow traditional Methods
Learn the traditional methods of doing yoga since it is always best. only change the technique if they do not suit you.
Condition of Mind
Always begin yoga in meditative sitting postures like Padmasana or Siddhasana. Start yoga practice in good spirit, this will remove laziness and mental tension. While sitting in a meditative posture, try to keep your mind away from all the disturbances of the outside world.
Age
Any age between 12 and 75 years is quite suitable for performing Yogic practices.
Sex
Both Male and Female
NOTE: Ladies shouldn't perform some Yogasanas during their Menstrual period and after the fourth month of their pregnancy and up to two months after Delivery.
Season
Any season throughout the year

Period of the day
In the Morning or Evening after about 3 hours after heavy meals and 2 hours after breakfast or light meals. It is better to practise Yogasanas in the morning on an empty stomach. According to some, Yogasanas are better performed in the evening, because, due to the daytime activities, our muscles are much relaxed by the evening.
Bath
Before or after the Yogic practices, with a period of about 15 minutes in between.
Place
Clean, airy space of about 1 metre x 2 metres size is quite sufficient.
Preparation
Evacuation of stools and Urine is quite necessary before performing Yogic practices.
Clothes
Tight clothes should be avoided.
Relaxation
Relaxation of the Body and Mind should be achieved as far as possible.
Diet
No special diet is necessary. Simple daily diet is quite sufficient. Vegetarian diet is advisable for better results.
Equipment
No specific equipment is necessary. A carpet of about 1 metre x 2 metres size and a small piece of folded cloth of about 1/2 metre x 1/2 metre size is quite suffi cient.
Breathing
Normal, slow, steady breathing through the nose. Forceful mouth breathing should be avoided.
Body Movements
During Yogasanas, the movements of the body should be slow, steady, nonjerky, well controlled and quite comfortable.
Drinks And Diet
Any drinks and diet can be taken about 15 minutes before or after yogic Practices.
Continuity
Continuity is most important for Yogic Practices. It is essential for successful attainment of Yoga. But a break doesn't cause any harm.

Precautions For Beginners
• Keep stomach empty
• No "warming up"
• Do not do the exercise more than half an hour in initial stage. Gradually increase the duration.
• Avoid Strain
• Avoid fatigue
• Yoga exercise should be avoided if there is any pian, but it should not be confused with minor discomfort caused by stretching of a muscle or ligament.
• Avoid asanas on those days in which you feel restless or extremely uneasy.
• Do not practise asanas if you are suffering from severe cold , cough or running temprature.
Daily Yogic Practices
• Prayers
• Conditioning Exercises
• Suryanamaskaras (Prostration to the sun)
• Yogasanas or Yogic Postures
• Pranayama or Yogic Breathing Practices
• Dhyana or Meditation

Suryanamaskaras (Prostration to the sun)

Procedure & Stages :There are ten stages in one Suryanamaskara. (some add two more stages). These are as under:

1. Stand erect with legs together and hands beside the trunk. Then take both hands upward near the chest, in folded position (Namaskara position). Utter 'Omm Rhamm'. Take both hands straight upward above the head and bend slightly backwards with slow, deep Breathing-in. Now do Breath-hold ing.
2. Bend the body to the front and touch the knees by the head and keep both palms on the ground on either side of the body. Now Breath-out completely.
3. Take the right leg backwards and the left knee forwards. Stretch the right leg as straight as possible and keep the chest straight up with face upwards. Now Breath-in deeply.
4. Take the right leg backwards and the left knee forwards. Stretch the right leg as straight as possible and keep the chest straight up with face upwards. Now Breath-in deeply.
5. Take left leg backwards near the right one. Keep the body straight from head to toes, inclined at about 300 to the ground. Balance then on both hands and toes. Hold the Breath.
6. Place the forehead, chest and knees on the ground and Breath-out. In this step, the two hands, forehead, chest, knees and toes are the eight parts touching the ground. Hence it is called 'Sastanga Namaskara', a step in which Salutation or Namaskara to the Sun God is done with eight parts of the body (Sastanga)
7. Straighten the arms and take the chest straight forwards and raise the head upwards and bend it backwards. Breath-in deeply.
8. Raise the buttocks and push the head downwards and touch the heels. With hold breathing.
9. Bring the right leg forwards with right knee placed between both the hands. Keep the head and neck upwards. Withhold breathing.
10. Keep the left leg also forward, touching the right one and stand in the bend ing position as in the Second Stage. Breath-out completely.
11. Stand erect as in the First Stage.

These Ten Stages complete one Suryananiaskara. Such Twenty four Suryanamaskaras are advised for daily practice. Some people advise two more steps, one after the Fourth one and another after the Eighth Stage respectively. They include touching both knees and head to the ground with both the hands stretched forward. It simulates the 'Namaja' or 'Salutation to God' position practised by some people.

Benefits of Suryanamaskaras

1. Surya Namaskar tones and limbers up the limbs and organs of the body in one complete set of movements. The limbs of the body will become symmetrical by regular practice.
2. The muscles of the shoulders, arms, legs, hips and abdomen become firm with steady practice. Stiff joints also get loosened.
3. The movements improve circulation and help to & distribute the blood to all the organs- of the body.
4. It helps to calm the nerves and mind,
5. Lung capacity- will be increased.
6. Surya Namaskar stretches the spine in several directions and makes it supple. It also relieves-aches and pains in the spinal area.
7. Deviations of the spinal curve will be corrected and good posture ensured.
8. It stretches and contracts the abdomen and relieves congestion of the abdominal viscera.
9. It will reduce excess fat in the abdomen, waist and other parts of the body.
10. Bowels will function properly.
11. Several ailments and disorders, such as indigestion backache, etc. could be cured 'or prevented by the regular performance of Namaskars.
12. The performance of Namaskars will increase the power of concentration and develop an attitude of reverence and devotion to the Supreme.

Yogasanas (Yogic Postures)

Positions of Asanas
Asanas are divided into five main categories:
1. Standing Position
2. Sitting Position
3. Lying-Prone (on the Stomach) position
4. Lying-Supine (on the back) Position
5. Inverted (Head down) position
1. Standing Position

TALASANA (THE PALM TREE POSTURE)

Procedure : Inhaling, raise arms and heels simultaneously and stand on tip—toes. Pull up. Stretch your neck backward and look up. Exhaling, return to starting position, rotating the- anus sideways.
Benefits :

1. Talasana gives a full stretch to the upper portion ef the body. It gives a vertical stretch to the spine in particular and straightens out unnatural curves if any.
2. It develops the calf muscles and strengthens the ankles, soles and toes.
3. It helps women to reduce heavy hips and over—sized waist.
4. It will improve your balancing power.
5. Talasana is beneficial for those suffering from sciatica.
6. Tremors of the hands will be remedied.
7. Persons having flat feet will benefit by this practice.

VRIKSHASANA (THE TREE POSTURE)

Procedure : Stand erect. Feet together.Fix up one heel at the root of the opposite thigh.. Sole must press the inside of the thigh.Join the palms against the middle of the chest.Keep balance....Release....Repeat with the other leg.
Benefits :

1. The joints of the legs, knees and ankles become flexible by the regular practice of this Asana
2. It tones the leg muscles ahd strengthens the feet and ankles.
3. Numbness and rheumatic pain in the legs will be alleviated.
4. Neuro—muscular coordination could be gained by the regular practice of this Asana.
5. It will develop balancing power and help concentration of the mind.

UTKATASANA (THE HALF-SITTING AND HALF-STANDING POSTURE)

Procedure : Stand erect...Inhaling..., stretch out your arms in front of the chest and stand on tip-toes. Exhaling.., lower the body slowly and sit between the heels.Rest the palms on the knees and squat erect on your toes. Inhaling..., rise up slowly on tip-toes.
Benefits :

1. Utkatasana will develop your natural sense of balance and muscular control.
2. It loosens stiff knees and hip-joints and enhances their flexibility.
3. It relieves pain in the joints of the feet.
4. Persons having flat-feet will benefit by this practice.
5. It gives relief in lumbago and sciatica.
6. It will remove stiffness in the shoulders.
7. It will remove excess fat in the waist and is useful for women.
8. it will correct any minor deformity in the legs.
9. It helps to develop the correct posture for the spine.
10. It will improve your carriage and posture
11. Regular practice of this Asana will make the body light.

TRIKONASANA(THE TRIANGLE POSTURE)

Procedure : Stand erect... Feet apart...Stretch the arms to shoulder level.Rotate trunk and head to the side. Bend down and rest the finger-tips of one hand on the opposite big toe. Stretch the other arm up perpendicularly.Look up at the raised palm and on the toe and again on the raised palm.Release.....
Benefits :

1. It alternately stretches and relaxes all the intercostal muscles, It also stretches the muscles of the thighs and calves and the hamstring muscles and remove stiffness in the legs.
2. The arms, shoulders, ribs, legs and feet get strengthened by the stretching of their muscles. The muscles and nerves of the neck are also toned up.
3. It removes tension from the neck and the side muscles and develops the chest.
4. It exercises the hips and the buttocks.
5. It brings extra blood to the thyroid and parathyroid glands and the face. The circulation of the blood also improves.
6. The adrenal glands are stimulated.
7. It tones the abdominal and pelvic organs.
8. It gives a gentle massage to the liver, spleen, pancreas and the kidneys.
9. This Asana reduces excess fat in the abdomen,waist, hips, upper arms and thighs and gives the body a gracefuL form.
10. It increases the flexibility of the waist and the hip joints. Women will benefit by slimming their waist and giving shape and grace to the hipline.
11. Regular practice of Trikonasana will improve the appetite. It also helps digestion and the assimilation of food.
12. It will relieve constipation by invigorating the penristaltic action of the bowels.
13. It will help to Cure enteroptosis and many urinary disorders.
14. It alleviates backache as also pain in the neck, elbows, hip-joints, waistline and the knees.
15. It will give relief in sciatica if practised slowly.

ARDHAKATI CHAKRASANA (LATERAL-BEND POSTURE)

Procedure : Stand erect with feet close to each other.With slow breathing-in, take the right arm side ways upwards above the head till it touches the ear, with the palm facing towards left side.With slow.Breathing-out, bend the portion of the body above the waist, slowly towards left side as far as possible. Maintain this position for one minute. Slowly return to the original position. Repeat the same procedure with the left arm.
Benefits :

1. Muscles of the lateral wall of chest, abdomen and waist are toned up.
2. Respiratory capacity increases.
3. Fat reduction on the lateral aspect of the chest, abdomen and waist is sought.
4. The spine gets elastic and Tonic.
5. Liver functions are improved.

ARDHCHAKRASANA (BACKWAD-BEND POSTURE)

Procedure : Stand erect with both feet close to each other. Place both hands on the hind portion of the waist, with the palms supporting the back and thumbs coming near to spine. Take slow, deep Inhalation. Slowly bend backwards with Exhalation till the trunk is horizontal to the ground. Maintain this position for one minute. Slowly return to the original position.
Benefits :

1. Functions of the Brain are improved.
2. Thyroid function is improved.
3. The Spine becomes elastic.
4. Postural backache and Stiffness is relieved.
5. Cardio-Vascular and Lung Functions are improved.

ARDHAKATI VAKRASANA(HALF BACK-TWIST POSTURE)

Procedure : Stand erect with both Feet Close to each other in 'Attention Position'. Keep both hands on the Hips Take slow breathing-in. With slow breathing-out, slowly turn the body above the Trunk towards rightside till both the Shoulders are almost perpendicular to both the feets and face towards the right shoulder This is Ardhakati Vakrasana Position. Now with normal Breathing, steadily maintain this Position for minimum one minute. Slowly return to the original Standing Position. Repeat the same procedure with the left side.
Benefits :

1. Neuro-Circulator functions of the Spine are im proved.
2. Functions of the Thyroid gland are improved.
3. Functions of the Abdominal Organs are improved.
4. Vishuddha Chakra (Cervical Nerve Plexus) is stimu lated, functions of the Sense organs (Eyes, Ears, Nose, Tongue) and Larynx (Organ of Voice), Phar ynx (Throat), Thyroid gland, Heart etc. are improved.
5. Cardio-Vascular and Lung Functions are improved.

Specially Useful in :
1. Backache and other Spinal Disorders.
2. Disorders of Digestion, Constipation etc.
3. Kidneys and Urinary Bladder problems.

PADAHASTASANA(FORWARD-BEND POSTURE)

Procedure : Stand erect with both feet close together. With slow Inhalation, taise both hands sidewards, going above the head with palms facing to the front. With slow Exhalation, bend forward till the face touches the straightened up knees and palms rest beside the feet. Maintain the position for one minute. Return to the original position slowly.
Benefits :

1. Muscles of the legs and thighs are toned up and stiffness and pain is relieved.
2. Spine is straightened and becomes flexible.
3. Abdominal fat is reduced.
4. Constipation is rçlieved.
5. Liver and Spleen are stimulated.
6. Menstrual problems i Women are corrected.

2. Sitting Position

PADMASANA (LOTUS POSTURE)

Procedure : Sit down in Dandäsan and place the right foot on the left thigh. Similarly, place the left foot on the right thigh. The spine should be kept straight. As per convenience, one may place the left foot first on the right thigh and then the right foot on the left thigh.
Keep the right palm above the left palm and place them on the lap. Focus the mind on the front portion of the nose or any other point to meditate with concentration.
In the beginning do it for 1 - 2 minutes and then gradually increase the duration.
Benefits :

1. Comfortable position for Meditation.
2. Hip, Knee and Ankle Joints become supple.
3. Fat around the thighs is reduced.
4. Mental Stress is relieved and thus quietening of Mind is achieved.
5. Spinal deformities are corrected.

BADDHA PADMASANA (LOCKED LOTUS POSTURE)

Procedure : Sit in Padmasana and hold the thumb of the left foot by brining the left hand from the backside. Similarly, hold the thumb of the right foot by bringing the right hand from behind.
The spine and back should be kept straight. Close the eyes and try to concentrate your mind.
Benefits :

1. It develops the chest of males and females and makes it attractive.
2. It is beneficial for hands, shoulders and the entire back.

YOG MUDRASANA (YOGIC GESTURE)

Procedure (1) : Sit in Padmasana and keep the palm of the right hand on the navel and keep the left palm on the right hand. While exhaling, bend forwards and rest the chin on the floor. Look in front.
While inhaling come back to normal position. Repeat this 4 - 5 times.
Procedure (2) : Sit in Pathnasana and take both the hands to the rear and hold the left wrist with the right hand from behind.
While exhaling, bend forward to rest the chin on the floor, looking straight. If the chin does not touch the ground, then bend forward as per the capability.
Benefits :

1. Spine becomes strengthened.
2. Spine becomes strengthened.
3. Digestion and Excretion become normal.
4. Abdominal muscles are toned up and fat is reduced.
5. Seminal defects are corrected.

MATSHYASANA (FISH POSTURE)

Procedure : Sit in Padmasana. Take slow deep Breathing-in.With slow breathing-out, bend backwards slowly, supporting the body over the elbows.Rest the head slowly on the ground with the sup port of both shoulders and palms.
Taking the weight on the palms, lift the head slightly and turn itoutwards as far as possible and gently place it on the ground.Remove the hands slowly after the weight is bal anced on the head.
Benefits :

1. Spondylosis is averted.
2. Asthma and other Lung disorders are controlled.
3. Useful in Diabetes.
4. Blood Pressure is lowered.
5. Weight reduction is sought

AKARSHANA DHANURASANA(THE SHOOTING BOW POSTURE)

Procedure : Sit erect.Stretch out the legs and keep them close together.Bend the left leg at ihe knee and crossing the right leg, place its heel on the ground beside the right ankle, Grasp the left big toe with the. right hand and the right big toe with the deft hand,Inhaling and keepiflg the head erect, pull up the left foot till the left knee cothes near left armpit and the left big toe touches the right ear. While doing this, the left hand. should pull the big toe of the right leg. While pulling the toes, fix your gaze on the Exhaling, bring back the left foot on the floor on the right side of the outstretched right leg big toe of the stretched right leg.and then stretch the legs straight again side by side.Practise on the opposite side also.
Benefits :

1. The arms, shoulders, chest, waist, back, thighs and.calves come into play in Akarshana Dhanurasana and they become well developed, well proportioned and strong.
2. The lower portion of the spine is exercised and minor defects in its curvature are corrected.
3. Akarshana Dhanurasana will help to Cure rheumatism of the legs, knee-joints and arms.
4. It will be helpful in treating the deformity of knock— knee.
5. It will give relief in sciatica.
6. Sluggishness of the liver will be cured by this Asana
7. It will give relief in dyspepsia and chronic constipation as the abdominal muscles are contracted during its practice.

BHADRASANA (BENEFICIAL SITTING POSTURE)

Procedure : Sit erect in Sukhasana.Stretch the legs forward and keep them together.Pull the legs in and bring the feet towards the body, bending the knees outward. Join the soles and keep the heels and toes together. Form a finger—lock and clasp your hands around the toes and the forepart of the feet. Keep trunk and head erect.Bending your elbows outward, draw in the feet little by little until the heels come in front of the genitals.While doing this,widen the thighs and allow the knees to bend gently downward.Lower the knees gently until they touch the floor.Draw in the heels further and fix them on either side of the perineum. Sit perfectly erect.Release the finger-lock and resume the start-. ing position.
Benefits :

1. The practice of Bhadrasana strengthens the muscles of the groins, the pelvis and the thighs.
2. It has a beneficial effect on the muscles and ligaments of the nra-genital region, promoting in it a supply of fresh blood.
3. It removes the rigidity and brings about better flexi bility of the hip, knee and ankle joints.
4. It will keep the .kidneys, the pro&tate and the urinary bladder healthy.
5. Regular practice of Bhadrasana will reduce excess fat in the thighs.
6. Bhadrasana will prevent hernia and piles and helps to Cure many ano-rectal disorders.
7. It will give relief in sciatic pain.
8. It will effectively Cure nocturnal discharge and sexual debility.

If you love yoga and want to learn authentic Astanga from the comfort of your home, i have found an excellent resource it cosists of a comprehensive ebook with video demonstrations of every movement and asana, this is designed as a 3 week course with each days workout buildind on the foundations of the day before .. really awesome..

click here to visit the 3 week online yoga course