UTTANASANA- HARMONY WITHIN

Sanskrit name for standing forward fold: Uttanasana. 

ANATOMY FOCUS : A posture designed to provide a strong stretch for the back of the body. Lengthens the entire back, with focus activation in upper body. Stretches the gluteus, hamstrings and gastrocnemius.

Pic courtesy : Leslie Kaminoff.

PREPARATORY TECHNIQUE 1: (with Chair)

To warm up the hamstring and upper body for deeper stretch of uttanasana.

• Place the chair with back of the chair towards you.
• Stand tall with feet hip width apart.
• Hold the back of the chair and slowly bend forward, pushing your hip back and sliding the chair forward simultaneously.
• Stop sliding chair when your whole trunk/upper body is perpendicular to the floor
• The feet must be parallel to each other, toes spread wide and weight evenly distributed to all four edges of the feet (from Outer side of feet  to Inner side of the feet). 
• The spine is elongated completely and tail bone pushing back.
• Stay here for few breath.
• To come out.  Start walking towards the chair and straighten your body with head coming up last.

TECHNIQUE 2:

• Stand tall in Tadasana/ mountain pose. Feet hip width apart. 
• The feet must be parallel to each other, toes spread wide and weight evenly distributed to all four edges of the feet (from Outer side of feet  to Inner side of the feet). 
• As you exhale, slide your hands down your legs and fold forward from the hips, not from the waist.
• Keep the knees bend and focusing on keeping the abdominal close to the thighs. 
• Clasp hold of your hands around the back of your legs. **You can also use a hand towel if you are unable to clasp your hand or wrist**.
• Make no physical effort and surrender into the pose by staying in it for few breath. Relax the back of the neck and their whole back.
•  Slowly start straightening your knees, pushing the sitting bone up/ hips up. Do not put forceful strain on your hamstring and just stay in a comfortable stretch.
• To come out of the pose, bend your knees and slowly come down into a squatting position. Take few breathes here and then stand erect in Tadasana/ Mountain pose.

SEQUENCE: Forward bends are advisable to be practiced before and after back benders to encourage maximum flexibility of spine.

VARIATIONS TIPS FOR ALL LEVELS

BEGINNERS: if you are unable to get our hands to the floor, cross your forearms and let the hands hold opposite elbows. if your are tight through the legs and hips, allow some separation between the feet or even allow bending of the knees.

INTERMEDIATE: Ensure there is no space between the feet as you fold forward and down.Starts to work the hands further backwards, eventually bringing the fingertips in line with toes. bringing the head closer to the tops of the feet.

ADVANCE: work the fingertips even further back,lining them next to the heels. Activating the back body by pressing the hands on to the floor.

BENEFITS

• Because of the powerful elongation of the back of the body, standing forward fold provides a strong stretch for the hamstrings and helps lengthen and stretch the spine. 
• The inverted nature of the posture increases the blood supply to the head and brain. Like all forward bends, it is considered a calming posture. 
• During a forward bending asana each of the vertebra is separated, stimulating the nerves, improving circulation around the pine and nourishing the spinal cord. 
• Inverting the trunk can increase the vitality and improve metabolism. 
• Making the back muscles supple and strong and compressing the abdominal organs

PRECAUTIONS

It is advisable for anyone with back, hip or pelvis injuries to practice under guidance. For those with tight hamstrings or back injuries, gentler variations of the pose include performing it with bent knees or doing a seated forward bend instead. It can also be modified with different arm positions, including placing the hands on the back of the legs, blocks or holding opposite elbows.

The posture can be held for a few breaths, or up to one minute or more. Practitioners should exit the position slowly. This is particularly important for those with low blood pressure. 

Keep practicing and do share your feedback

Namaste.

STADING TALL AND PROUD

The secret to an energized, engaged and fulfilling life is to play with a child". We all were born happy as curious explorer with inexhaustible energy. But where that energy evaporates over time?. Why jumping, walking, running once a fun activity turns demanding on our grown up bodies?.

What happen when we Age;-

Our body is a marvelous machinery, where each and every part is working non stop efficiently in perfect harmony with each other and a little care goes a long way in keeping it healthy. In Yoga the human life is seen in a triangle. Birth as first point of triangle, which represent the growth period with the Top point as Youth and the down line shows the start of Decay as body starts aging. 

                                             

Modern life : A bane to posture and mobility
'Age is in mind and not in years". But to know you body's age, just bend forward and touch your toes. Our body youth lies in the flexibility of the spine and joints. In everyday life, among the amazing achievements which we perform are walking and standing erect. Although they loo simple, they are as intricate as a juggler's stunt on stage. The domed shape arch of your foot, the shinbone balanced on it, the weight of your thighs and it's bones and the pelvis bearing the entire weight of the body.

But how often we stand erect or walking correctly that's the question to ponder over??. Advancement in modern science and technology has conquered ignorance in many fields. But it all comes with a price tag in form of mental stress and physical diseases. We enjoy a comfortable life as compare to our ancestors, yet our body aches at the end of the day longing for a rested sleep. We sits for hours and hours either on our chairs, car seats, recliners and yet not energized. The answer comes from yoga, a scientific study of union of body, breath and mind. I'm sharing few asanas/poses which can be easily included in your daily life. A regular practice will not only help a good posture, balance, release of stiffness from the joints. But also keep the body supple and energized.

1 TADASANA/ MOUNTAIN POSE

Meaning: Standing upright, straight, steady and unmoved. Therefore implies a pose where 

one can stands firm and erect as a mountain. 

Technique: 

1. Stand erect with feet together. The big toes touching each other and heels slightly apart. 

2. Tighten and pull the knee cap up, chest forward, neck straight. Contract hips and stomach in.

3. Distribute the weight of the body evenly on both feet. Notice that the body weight is not 

shifting to either the heels or the toes.

4. Arms to side of the thighs with fingers firmly together and pointed down.

5. Inhale lift the arms up. Bring the palms together and point the fingers up.

Benefits: 

• Tadasana is a starting pose for all the standing asana. People who do not pay attention to the correct method of standing and suffer from postural problems benefits immensely.
• If you find it difficult to notice if your body weight is on the inner or outer edge of the foot or on more on the heels. Just check the soles and the heels of your shoes, notice which is worn out more out of the two. 
• By maintaining a correct standing posture we can remove the pressure on the lower back. 
• The mind gets alert as the body feels lighter with proper weight distribution. 
• Give stretch to entire spine and eliminate stiffness of the back due to sleep.

2. VRKSASANA/ TREE POSE

Technique: 

1. Stand in Tadasana.

2. Bend the right leg at the knee and place the right foot on middle of left thigh. In case of regular practitioner, place the right heel at the root of left thigh. Toes pointing downwards.

3. Balance on the left leg. Keeping your gaze steady at one point in front. Take few breath to steady the mind and get your balance. Join the palm and raise the arms above your head. 

4. Stay for few seconds in the pose breathing deeply. Then lower the arms, separate palms, straighten the right leg and stand in Tadasana. Repeat the same with other leg.

Benefits: 

• Tones and strengthen the leg muscles. 
• Improve balance and stability in the legs. 
• Strengthen the ligament and tendon of the feet. 
• Strengthen the bones of the hips and legs due to weight bearing nature of the pose. 
• Bring the mind into focus. 
• Reduce flat feet.

Contradiction: Not recommended for people with Lower blood pressure, insomia. People with high blood pressure keep the palm at the chest

3. UKATASANA/CHAIR POSE (with wall)
Utkata means fierce, powerful. this asana is like sitting on an imaginary chair.

Technique: 

1. Stand in Tadasana placing the shoulder, whole back and hips on the wall through the pose

2. Place the hands to the side of hips with palms touching the wall.

3. Move the legs forward, keeping the legs hip width apart. With toes slightly in.

4. Exhale bend the knees till the thighs are parallel to floor. Do not stoop forward and keep 

the chest, back and hip supported by wall . 

5. Stretch arms up over head. Breath normally and stay in pose for 15 to 30 sec.

6. Inhale lower the arms, palms touching the wall, straighten the legs and come back to 
tadasana.

Benefits: 

• Removes stiffness of the shoulders. 
• The abdominal organs and back are toned. 
• Bring determination of the mind.

Contradiction: People suffering from lower back and problem of joints proceed under experienced teacher.

4. UTTANASANA/STANDING FORWARD BEND

Technique: 

1. Stand in Tadasana with arms up. Keep knee tight.Firmly press the heels and sole of the feet on mat.

2. Exhale. Bend forward and place the finger on the floor or your shin. Keep the leg and knee straight through out.

3. Stay in the pose for 5 breaths intially and gradually increase the time. Inhale bend the knee slightly and left your arms up coming in Tadasana.

4. Exhale bring your arms to the side of your thighs.

Benefits: 

• Stretches the back of the legs(hamstrings). 
• Remove stiffness of the lower back. 
• This posture is boon for people who get excited quickly, as it soothes brain cells & slow down the heart beat and rejuvenate the nerves.

Contradiction:people with spinal disc issues practice under supervision

5. VAJRASANA/DIAMOND POSE (With blanket ) 
This Asana resembles like the namaz pose in which Muslims sit for prayer.

Technique

1. Place a folded blanket in the center of the mat. Kneel on blanket and kneel with hip width apart.

2. Bring the toes of the feet together and heels apart. Making a cup with your feet.

3. Place the hips on between the cup of your feet. Your thighs touching the respective calves of your legs. Sit straight, with spine erect.

4. Stay in this pose for few breath and come back in kneel position. Straighten your legs in front Shake then side to side and slowly lie down in Savasana.

Benefits: 

• Helps in releasing tiredness of the lower legs. 
• Increases strength and mobility of the knees and ankles. 
• Aids digestion. Sitting in this asana immediately after food for 15- 20 mins, helps in digestion of the food and proper eliminating from the system.
• The nerves and the muscles of the legs and thighs are strengthened and tiredness of legs and feet is relieved 
• Myalgia in the knees, legs, toes and thighs disappears.

Contradiction: people with knee, ankle or joint problems practice under 
supervision.

6. SAVASANA/CORPSE POSE

Sava means a corpse. In this asana/pose the object is keep the body motionless and mind 
still for some min 10-15 mins. The challenge is to keeping the mind still. 

Technique

• Lying on the back, with arms and legs spread at 45 degree.
• Close your eyes and keep a gentle gaze toward your chest.
• Give a gentle command to mind to stay quite. If you see the thoughts, visuals coming  just observe them and let them be.
• Bring your attention to the movement of your breath on your chest. Slowly start breathing deeply.
• Mentally scan your body for any pain or sensations and relax the area concerned. 
• To come out of Savasana, flex your toes and fingers and turn to right side of body. 
• Stay there for few second and come up in sitting position.

Benefits: 

• After the exertion of the asana above, this conscious relaxation invigorated the body. 
• Furthermore, there are various physiological benefits like: a decrease in heart rate and respiration.
• Decline in blood pressure and general anxiety.
• Increases the energy level and improve focus and stimulate deeper sleep.

So it's time to stand tall and firm , Sink your two feet and reach higher. 

That’s what life is about STANDING TALL COME VICTORY OR SET BACKS.

NAMASTE

HOLISTIC INVESTMENT IN GOOD HEALTH

"Your perfect party look", "Melt fat away", "Flatten your Abs faster", "Quick ways for perfect summer body". The dazzling headlines luring you to work for a certain body ratio splashed on the glossy cover of the magazine.

But is being Slim or getting certain body is Good health??

First Good health doesn't just happen. Often, a series of choices defines your health. 

In Hatha yoga 5 vital point are condensed for a life of good physical and mental health as well as spiritual growth.

1. Proper Exercise/ Asana

2. Proper breathing/ Pranayama

3. Proper Relaxation/ Vishram

4. Proper Food/ Aahar

5. Positive Thinking & Meditation/ Dharna & Dhyana.

Realistic Goal as you start

This is one of the most crucial stage. When you start exercising physically you are not in the best of your health or fitness. Mentally you are vulnerable, as you are unhappy with your own body, hence prone to insecurities and pushing yourself too hard. So when you start with your exercise regime, steps back, pause and give your self a gentle reminder "My body is my best friend and it will guide me to learn to endure and when to back down". 

Look out for opportunity outside the studio, in your daily life where you can do some physical exertion, like taking stairs, brisk walk to metro station etc. Our physical body is meant to move and exercise. If our lifestyle does not provide natural motion of muscles and joints, then disease and great discomfort will ensue with time. So whatever form of exercise you opt make sure it provides, stretch and strength to muscles, add flexibility and endurance and finally include Cardio training for a healthy heart. Yoga works wonderfully on all the three aspects. 

Benefits of Investing in Good Health

• You take charge of your life and feel good about the choices you make.
• Gain energy and feel more fit.
• Better immune system to handle the changes of the surroundings.
• Experience improved physical health.

Emotional Health

It is important to be mindful of the choices you make for your personal health and well being. But nothing is more important than "Taking care of yourself". Set aside time every day for YOU—be active. Be open-minded to try something new, like a hobby or activity and share time with your family and friends, they can be the major stress busters in life.

Be Your Own Expert. A Real Approach to Eating

As a traditional Indian saying "Jaisa Khao Ann Waisa Ho Mann" it means that the type of food one eats determine their temperament. We are blessed with a built in system in our bodies to show us what food our body needs. Often we dismiss those craving or go overboard in satisfying one. Few easy pointers to keep in mind for food.

• Balance – Balance what you eat to meet your need for nutrition and enjoyment.
• Variety – Enjoy all kinds of foods while keeping the key food groups in mind (like fruits & vegetables, lean sources of protein, low-fat dairy and whole grains).
• Moderation – Focus on feeling comfortable instead of being too full after you eat. Use moderation when choosing less nutritious foods
• In Ayurveda great emphasis is given on chewing the food well, eating the food in quiet surrounding, with the thankful state of mind. This not only helps in breaking down the food to its tiniest particle allowing easy digestion, simultaneously calming the cravings of the mind to overeat.
• Stop having your meal once you burp. Burping is the indication that your stomach is full.

All these points above can be easily ingrained to your daily life and that you can take charge of. Keep in mind that any lifestyle change is a "work in progress" and lasting changes take time. All one need is a holistic approach and uncomplicated goals to obtain good health.

Namaste

*** Note: This article is wrote with people who are not suffering for any serious healthy issues. Do consult your doctor before starting with any exercise routine.

Ushtrasana/ Camel pose for beginners

Ushtrasan = Camel, Asana= posture or pose

Pronounced as: OOHS-tra-AA-SUN-aa

Chakra Focus: Anahata/ Heart.

Ushtrasana is a very deep backward bend pose performed in a kneeling position. Many people complain of stiff lower back these days and find back bends difficult and challenging to begin with. 
Frankly bending backwards is not an activity with which most adults are familiar keeping with our busy lifestyle, unless you have kept the child in you intact :)
This yoga posture works gradually and adds flexibility and strength to your spine. So once you keep practicing you will soon witness the immense benefits of this asana.

Ustrasana (Camel pose)  for beginners

You may place a cushion or blanket below your knees to ease your way into the pose. They should initially hold the pose for 15- 20 seconds. Mindfully increasing the time with practice

How to do the Pose (ref Video)

• Starting from all fours with both palms and knees on mat.
• Come up on your knees. 
• Keeping the legs and knees hip width apart. Arms to side of body.
• Toes pointed down toward mat. 
• Place both the palms on your lower back. Gently pushing the hips forward.
• Those who are beginner and find the stretch maximum can stay with hands on lower back. 
• If your comfortable and feel you can go further then place your palms on the back of your thighs bending further back. 
• Rolling the neck back in between shoulder simultaneously. 

For Intermediate practitioner (ref Video)

• To intensify the stretch further after regular practice. 
• Hold your right heel with right hand and left heel with left hand. 
• Neck rolled back and hips pushed forward further.
• To come out of the pose. Breath out and place back hand on your lower back.
• Slowly straighten up. Placing hips in between your heels in vajrasana.
• Chest placed on the thighs, arms to side of body in child pose and Relax.

Advance practitioner (as in picture below)

• Can further challenge themselves in the asana by placing the front of the feet down
• Placing their hands on the sole of the feet.

Benefits

Stretches and open up the whole front of the body. 

Helps in correcting the postural problems of drooping shoulders and hunched backs. 

Whole spine is stretched back and toned. 

Helps overcome menstrual discomfort.

Therapeutic Benefits: 

Ushtrasana works subtly, but brilliantly, in improving functioning of the respiratory, endocrine and circulatory systems of the body. Hence is recommended for people suffering from asthma, bronchitis, diabetes, thyroid and parathyroid disorders. 

Improve the entire system of digestions and elimination reliving constipation, urinary disorder of the kidney, ovaries, testes and prostate. 

Contraindication:

People with severe back or neck injury. Vertigo problem. high or low blood pressure must perform under the supervision of an experienced teacher.

Happy Practicing

Namaste.

Asana for Beginners Delight- Adho Mukha Svanasana

 ADHO MUKHA SVANASANA/ DOWNWORD DOG

Meaning : "Adho" means 'down'. 

                      "Mukha" means 'face'. 

                      "Svana' means 'dog'.

                      "Asana" means 'pose'.

This pose resembles a dog stretching itself with head and forelegs down and the hind legs up, hence the name.

Level : Beginner.

This is a great asana/pose for beginners, who have never attempted inversion poses like sirsasana/headstand, or Sarvangasana/shoulderstand. It is a mild inversion asana that helps build up upper body strength while stretching the whole body. Preparing the body for advance asanas. It is also an essential component of Surya namaskar/sun salutation and is done often in yoga class either as a resting pose, transitional pose and a strength builder pose.

WARM UP: with few rounds of 

1. Rotate of your wrist clockwise and anti clockwise.

2. Shoulder rotation inwards and outwards

3. Majari Asana. Cat and cow stretch to release tension of back and warming up spine.

 

Three levels of Beginners variations to work steadily towards (from Variation A to C).

Technique A : With wall/ Shelf/Table or any fixed steady props.

It's safe to take the adho mukha svanasana to wall to start with. this will help toget the feel of the asana. Allowing the opening of upper shoulder and building strength of the arms and shoulders. With regular practice you can experiment with various height level using either wall, shelf, chair, table.  Respectively explore the shift in stretch with changing the placement of the hands as illustrated in pics 1 to 3.

PIC 1 Start with arms placed above shoulder level

PIC 2 Arms placed at shoulder level

PIC 3 Arms coming down lower then shoulder and still up from ground.

Technique B : With Blocks/Blanket(Prop).

1.  Place one of your block or a rolled towel/blanket at the end of the mat. 

2.  Lie full length on the floor on the stomach, Face downwards. The feet should be kept one foot apart and the toes touching the block or blanket behind you.

3. Rest the palms by the side of the chest, with fingers spread apart and pointed in front.

4. Exhale and raise the trunk from the floor. Staying on your knees. Place the second block, thick book or a rolled towel/blanket at center in line with your forehead.

5. Place the crown of your head on your prop. Keeping elbow straight and lift the knees of the ground and extending the back.

6. Keep the knee straight and place the heels on the prop placed behind your feet. Ears in line with upper arms as shown in pic A below.

PIC A

7. Stay here in the pose for few breath. Allow the body to get use to the stretch. Once steady move the shoulder blades towards each other as close as possible maintaining your body comfort. Shown in Pic B below.

PIC B

8. To come out of the pose. Exhale. Gently bend your knees and bring knees down on mat. Keeping toes together and heels apart. Place your hips in between the heels and relax in Shashankasana/child pose as shown in pic C

PIC C

Technique C : Without blocks

1. Begin on your hands and knees down on mat in table top position. Wrist in line under your shoulder and knees in line with hips. Knees open hip width apart.

2. Spread the fingers wide apart. Palms and fingers press firmly on mat. Distributing your weight evenly across both hands.

3. Tuck your toes. Exhale life the knees off the mat. Lifting your hips up, slowly pushing your hips behind you. 

4. Gently straighten your legs completely and brings the heels on the mat. You body will resemble the shape of an "A". Do not walk your feet closer to you hands and maintain the extension of your whole body. 

5. Stay here in the pose for few breath. Keeping the gaze toward your feet.

6.  To come out of the pose. Exhale. Gently bend your knees and bring knees down on mat. Relax in child pose.

Beginner tips: Keep the following information in mind when you practice this pose.

• If you are tight on hamstring and find the stretch intense at back of leg or your knees. keep the knees slightly bent initially to maintain a comfortable stretch.
• Don't worry if in beginning the heels are not touching the ground. The stretching of legs muscles in this pose will increase the flexibility with regular practice. Avoid walking your feet closer to your hands for this purpose.
•  If you experience any pain in the wrist or hand in the pose. Note that this is a common problem, especially if you are new to yoga. The hands and wrist are not used to bearing the weight of the body. The trick is to place the fingers on the hands on the mat and place the palm on blanket to keep them slightly lifted and cushioned, as shown in Pic below.

An illustrated image from web.

 Benefits :

1. This pose is also known as an exhilarating pose. Considered as a mild inversion because  the trunk is lowered and fully stretched in the pose yet high then head. Hence the blood  from upper body travel toward head, bring fresh blood and rejuvenating the brain cells.  Those who are hesitant to practice sirsasana/headstand can attempt this pose.

2. As the Abdominal muscles are lifted the diaphragm moves up towards chest cavity  slowing down the heart beat. So this pose can be down by people suffering from high blood  pressure.

3. Eradicates stiffness in the shoulder blades region and arthritis of shoulder joints.

4. This pose is especially beneficial for runners who get tired after hard race, as longer stay  in this pose remove fatigue. Sprinters will develop speed and lightness of the limbs.

5. Relieves pain and stiffness in the heels and strengthen the ankles and makes the legs  shapely.

Caution:

Do not practice this pose if you have severe carpal tunnel syndrome. In late late term of pregnancy. Have an sever injury to the back, arms or shoulders. Are prone to vertigo. Always work within your own range of limits. If you have any medical concerns, talk to your doctor before practicing.

Hope you find the above post helpful and will try the modification to deepen your practice. Do your your experience and inputs in the comments.

Namaste..