Ardha Chandrasana – Half moon pose अर्धचन्द्रासन

Half Moon-Ardha Chandrasana L4
Author: theholisticcare.com
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In Sanskrit ardha means “half,” and chandra means “moon,” thus, this is the “half moon” posture. This pose is also one the postures that are are sequenced in surya-namaskar (the Sun Salutation).

Position of Readiness

Stand in the tada-asana (Stand erect with your heels together and toes apart). keep the back straight and the arms pressed slightly against the sides with palms facing inward.

Steps

Raise arms over the head and fold the hands keeping palms together. Keep your head between the arms.

While inhaling slowly raise the arms straight up keeping the palms pressed lightly together.

Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold.

Keep your knees straight while holding posture

Slowly return to the tada-asana.

Repeat the same 2-3 times.

Benefits

The ardha-chandra-asana is the basic stretching and balancing pose that mainly benefits the lower back, abdomen and chest. This asana makes the rib cage supple and flexible. It massages, loosens and strengthens the waist and brings balance in the body posture.

Also read Ardha Chandrasana – Half moon pose from surya-namaskara अर्धचन्द्रासन

Supta-Padangusthasana Reclining-Big-Toe_pose सुप्तपादांगुष्टासन

Reclining-Big-Toe pose-Supta-Padangusthasana L3
Author: theholisticcare.com
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In sanskrit supta means lying down, reclining; pada means foot and angusta means big toe. Supta Padangusthasana provides relief from backache and stretches the hips, hamstrings, and calves.

Position of Readiness

Lie supine on the floor with the arms resting along the body and legs extended.

Relax and breathe normally.

Steps

Inhaling bend the left leg at the knee, and draw the thigh into your torso

Exhaling hold the toe of the left leg with the left hand.

Inhale and stretch the left leg (earlier bent), holding the toe continuously, pressing the left heel up toward the ceiling. Raise leg perpendicular to the floor. Walk your hands up the strap until the elbows are fully extended. Broaden the shoulder blades across your back. Keeping the hands as high on the strap as possible, press the shoulder blades lightly into the floor. Widen the collarbones away from the sternum. raise leg perpendicular to the floor

Now lift the right leg and arm as well at least 15 to 20 cm off the floor, stretching the body entirely.

Breathe deeply. Also perform Jalandhara Bandha (lifting the head from the floor and press the chin on the chest)

Retain this position upto 1 minute. Initially you will not able to hold the posture for a minute, so keep on doing gradually.

While releasing, breathing slowly first unlock the Jalandhara Bandha and slowly return back to supine position. Rest for a few breaths and repeat on the right for the same length of time.

Benefits

Stretches buttock, thighs, groins, and calves

Stimulates the prostate gland

Improves digestion

Relieves backache, sciatica, and menstrual discomfort

It compresses the deeper veins and pushes the venal blood to the heart.

Jalandhara Bandha in this posture has beneficial effects on the blood pressure, and on the carotidien sinuses.

 

Supta-Vajrasana : Sleeping Reclining Thunderbolt Pose

Supta-Vajrasana : Sleeping Reclining Thunderbolt Pose

Supta-Vajrasana is further development of Vajrasana. We lie on our back with folded legs, hence, it is called Supta-Vajrasana.

Position of Readiness

Sit in Vajrasana.

Steps

Let the right hand and place it on the floor behind the buttock. Then move the left hand also behind the hip and bend a little backward.

Slowly place the right elbow and then left elbow on the ground towards backside.

Slowly straighten you hands and completely lie on your back. While lying on your back, control your weight. Do not jerk otherwise you may get injury

Shoulders should rest on the ground. Beginners may keep their hands on respective thighs. Knees should remain together.

Now you stretch both the arms and hands on both sides of the body. After practicing this position fairly well, make the shape of a scissor with both hands bring them under the shoulders. Right hand will remain under left shoulder and left under the right, head in the middle of them.

Now do some deep breathing exercises by just inhaling and exhaling the air through both nostrils. Stay in that position for 6 to 8 sec.

While returning to the original position, first take out your hands and place it by the side of your body.

Now, with the help of elbows sit as in the first position.

Rest for few seconds and then repeat the asana with the same process.

Remember

Beginners may keep their knees apart if they find it difficult to keep them together.

Daily Practice

Do it three to four times daily.

Benefits

It has special benefits for diabetes, though the asana activates the pancreas.

It also corrects the disorder of the stomach, intestine, liver, kidneys, spleen and the organs of the abdominal area by activating and energizing them.

It has also good effect on sex glands. It enhances sexual potentiality. It is useful in high blood pressure and sciatica.

Note

Those suffering from gases and pain in hip should consult yoga expert before practice it.

Swastikasana : Svastikasana – Auspicious Yoga Pose

Image Credit: Satya Live Yoga

In Indian culture Swastika represents an auspicious symbol of fertility and creativity. When we sit in this posture, the position of legs resemble the Svastika, hence it is called Svastikasana. It’s a very simple and easy sitting position with a straight back. This is taken amongst meditative postures.

Steps

Stretch out both legs together, hands by the side of the body, palms resting on the ground, fingers together pointing forward.

Now fold your one leg at the knees and put it against the joint of the other thigh.

Fold the other leg and put it near the joint of the other thigh.

Put both hands on the knees in jnana mudra.

Retain this position for 10 to 15 minutes or as comfortable to you.

While returning to the original position first stretch out right leg.

Then stretch out left leg and keep both legs together.

Benefits

It helps maintain normal temperature within the body and tones abdominal muscles and sciatic nerve. It improves one’s concentrating power. This is a very suitable position for knowledge, learning, meditation, preparation for other asanas and relaxation between any two sitting position.

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