Showing posts with label Asanas. Show all posts
Showing posts with label Asanas. Show all posts

Yoga Asanas For Stress Relief - Janu Sirsasana - Head On the Knee Pose




    The Sanskrit word for "knee" is janu, while the word for "head" is sirsa

    This head-on-knee stance has a dynamic effect on the body and provides several advantages. 

    It stretches the front of the spine and relieves stiffness in leg muscles and hip joints. 

    All of the joints in the arms, from the shoulders to the knuckles, become more flexible.




    BENEFITS:





    • Relieves the heart's and mind's impacts of stress

    • Helps to keep blood pressure in check.

    • Corrects spine curvature and rounded shoulders over time.

    • Relieves stiffness in the joints of the shoulder, hip, elbow, wrist, and fingers

    • Tone the organs of the abdomen

    • Helps to relieve leg stiffness while also strengthening leg muscles.




    PRECAUTIONS:


    • Always expand out the knee of the extended leg entirely, stretching it uniformly on all sides, to preserve your hamstring muscles. 
    • Allowing the thigh of the same leg to rise off the floor is not recommended.



    INSTRUCTIONS:


    1. Take a seat in Dandasana





    • Move your right knee to the right by bending it. 
    • Pull your right foot towards your perineum until the big toe of your right thigh meets the inside of your left thigh. 
    • Make sure your bent knee is firmly placed on the floor. 
    • Push your bent knee back until the angle between your legs is more than 90 degrees. 
    • Maintain a straight left leg. 
    • It should sit exactly in the middle of the left calf.


    2. Extend your left foot until the sole feels expanded, but maintain your toes pointing straight up. 


    • Extend your right knee away from your body even further. 
    • Then, with your palms facing each other, raise your arms straight over your head. From your hips, stretch your torso up. 
    • Continue the stretch through your arms and shoulders.


    3. Exhale and bend forward from the hips while maintaining your lower back flat. 



    • To relax the spinal muscles, press your torso down towards your waist for a more efficient stretch. 
    • Hold your toes and stretch your arms towards your left foot.



    SPECIAL INSTRUCTIONS FOR BEGINNERS: 





    • Stretch as far down your leg as you can while hanging on to your knee, shin, or ankle if you can't reach your toes. 
    • You will gradually learn to stretch each region of your body independently, including your buttocks, back, ribs, spine, armpits, elbows, and arms, with practice. 
    • Maintain contact with the floor with your left thigh, knee, and calf. Always apply pressure to your thigh, not your calf.



    4. Increase the stretch now. 


    • Take a deep breath out and stretch your arms beyond your left foot. 
    • With your left hand, grasp your right wrist. 
    • Adjust your posture by stretching your spine and lowering your right knee to the floor. 
    • Lift your chest and keep your arms straight. 
    • Hold this posture for 15 seconds while evenly breathing.



    5. Take a deep breath out and extend your chest towards your toes. 


    • Bring your left knee, or as near to it as possible, to your brow. For 30–60 seconds, hold the posture.




    HEALING AND REPAIRING YOURSELF:





    Visualize the contour of your back in the ultimate stance. 


    • Only a little portion of the spine at the level of the shoulders is extended if it is rounded, as seen above. 
    • Extend your arms out from your shoulder blades and lengthen and flatten your lower spine.



    JANU SIRSASANA - ADVANCED VERSION OF THE POSE WITH A 360° VIEW:





    Your sternum and abdomen should rest on the left thigh as though the leg and torso were one. 


    • One side of your back and torso may extend more than the other - generally the same side as your outstretched leg. 
    • Keep this in mind and strive to balance the stretch on both sides. 
    • Keep your elbows outstretched, expanding them to create chest expansion.



    Kiran Atma


    You may also want to try out some more Yoga Asanas For Stress Relief Here.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.




    References And Further Reading:


    • Singh, C., Reddy, T.O. and Singh, V., 2013. Benefit of Yoga Poses for Women during Pregnancy.
    • Sena, I. Gusti Made Widya. "Janu Sirsasana: Konsep dan Manfaatnya Bagi Kesehatan Diri." Jurnal Yoga dan Kesehatan 2, no. 1 (2020): 1-11.
    • Yonglitthipagon, P., Muansiangsai, S., Wongkhumngern, W., Donpunha, W., Chanavirut, R., Siritaratiwat, W., Mato, L., Eungpinichpong, W. and Janyacharoen, T., 2017. Effect of yoga on the menstrual pain, physical fitness, and quality of life of young women with primary dysmenorrhea. Journal of bodywork and movement therapies21(4), pp.840-846.
    • Padmanabhan, K., Sudhakar, S., Aravind, S., Kumar, C.P. and Monika, S., 2018. Efficacy of Yoga Asana and Gym Ball Exercises in the management of primary dysmenorrhea: A single-blind, two group, pretest-posttest, randomized controlled trial. CHRISMED Journal of Health and Research5(2), p.118.
    • Galantino, M.L., Greene, L., Archetto, B., Baumgartner, M., Hassall, P., Murphy, J.K., Umstetter, J. and Desai, K., 2012. A qualitative exploration of the impact of yoga on breast cancer survivors with aromatase inhibitor-associated arthralgias. Explore8(1), pp.40-47.
    • Feuerstein, G., Refining Your Forward Bends With The TFL.
    • Riera, A. and Torres, C., 2015. Yoga for Those with Multiple Sclerosis: Exercises to Improve Balance and Manage Symptoms of Pain and Fatigue. Meteor Content Providers.
    • Farhi, D., 2000. Yoga mind, body & spirit: A return to wholeness. Macmillan.
    • Hainsworth, K.R., Salamon, K.S., Khan, K.A., Mascarenhas, B., Davies, W.H. and Weisman, S.J., 2014. A pilot study of yoga for chronic headaches in youth: Promise amidst challenges. Pain Management Nursing15(2), pp.490-498.
    • Iyengar, G.S., 2003. About menstruation. Opintomoniste, tekijän hallussa.
    • Broad, W.J., 2012. The science of yoga: The risks and the rewards. Simon and Schuster.



    FREQUENTLY ASKED QUESTIONS:



    What is the meaning of janu sirsasana?


    Janu Sirsasana (Head-to-Knee Pose) is a forward fold, twist, and side body stretch all rolled into one. It may help you relax while also stretching your body. Lengthen your spine and bend from your hip crease instead of rounding your back. Close your eyes and generate a feeling of inner tranquility as you fold forward.

    When a desire to go as deep as possible into an asana, or stance, pushes you over your boundaries, illusions of grandeur might arise. Asmita, or ego, is present in both incapacity and humility. 

    Approach every position with humility and mindfulness to maintain your ego in alignment with reality. Keep your focus on the current moment rather than striving to go too quickly. Without getting too caught up in reaching a goal, try to sense what you're experiencing in your body.

    The more you practice Janu Sirsasana, the more you'll discover that the purpose of this position is to slow down, concentrate on your breath, and relax your mind, not to touch your toes.

    What are some of the advantages of Janu Sirsasana?


    The hamstrings, hips, and groin muscles are stretched in Head-to-Knee Pose. This nice stretch for tight hamstrings is generally beneficial to runners and people who participate in sports that involve running. It's also a restorative position that's said to help you relax and unwind.

    Who should avoid doing Janu Sirsasana?


    If you have significant low back discomfort, you should avoid this position. One can see that one side of the hip is more flexible than the other in this stance.

    What is Janu Sirsasana?


    Janu sirsasana is a sequence of sitting forward bends that are asymmetrical. Janu means "knee," sirsa means "head," and asana means "position" in Sanskrit. 

    The goal of the position is to bring the head closer to the knee by folding the body. The head will really travel past the knee and to the shin in the full expression of the posture, once the hamstrings and back of the body are wide enough.

    Janu sirsasana has three primary versions, each with somewhat different alignment of the bent leg with reference to the torso. The fundamental series of Ashtanga yoga incorporates all three versions. Head-to-knee posture is the Western term for janu sirsasana.




    Yoga Asanas - What Are Hathenas Or Hathaats Or Forced Methods?






    Hathenas, also known as Hathaats, are body-forcing procedures that are designed to induce a certain impact on the body. 



    Many of the asanas in Hatha Yoga are classical. Asanas, or postures, Kriyas, or movements, and Mudras, or neuromuscular tensors, are all used in Hatha Yoga to stimulate glandular activity. 



    The Sanskrit syllables "Ha" and "Tha" make form the phrase "Hatha." 


    • The "Ha" represents sun energies in the body, especially positive Pranic forces flowing via the right side of the nervous system. 




    Prefect balance happens when the "Ha forces" and the "Tha forces" are balanced as "Hatha" (pronunciation: "Hat-ha", not "Ha-tha"). 



    Hatha Yoga is sometimes referred to as "Yoga Obstinacy" by certain publications. 

    In its effort to govern the body, the mind is "obstinate." 




    Various nerves corresponding to the portion of the lung to be enlarged, expanded, reconditioned, or regenerated are prestressed using these forcing procedures under the supervision of a bona fide yoga instructor. 

    • The complete treatment should be performed once a day, first thing in the morning. If this isn't feasible, a session in the afternoon or evening may be replaced. 
    • For individuals who are in a rush to reclaim their health. A morning and evening session is advised, with a high noon time practice optional for true devotees. 



    Yoga Asanas For Stress Relief - Baddhakonasana - Fixed Angle Pose

       








      In Sanskrit, baddha means "fixed" or "bound," while kona signifies "angle." This variation is easier and more comfortable than the traditional position because of the props. 



      The knees are bent and the feet are linked to create a fixed angle in this seated asana. 

      This asana helps to alleviate stiffness in the hips, groin, and hamstring muscles when practiced regularly. 



      PROPS - A BOLSTER AND TWO WOODEN BLOCKS 




      • The bolster under the buttocks raises the abdomen and relaxes the groin, making it easier to lower the knees. 
      • Hip stiffness may be relieved by placing a block under each knee. 



      BENEFITS:


      • Tones the spine, as well as the stomach and pelvic organs 

      • Prevents hernia 

      • Alleviates sciatica and varicose veins

      • Reduces menstrual discomfort, irregular periods, and leukorrhoea 



      PRECAUTIONS: 


      • If you have asthma, bronchitis, dyspnea, rheumatoid arthritis, heart problems, or premenstrual stress, practice this asana against a wall. 
      • Make sure your lower spine is not concave, since this will put pressure on your waist and hips. 



      INSTRUCTIONS:



      1.Relax and take a deep breath. 


      • Sit on a bolster with your face at right angles to your body. 
      • On either side of your hips, place a brick. 
      • Take a seat in Dandasana. 
      • Join the soles of your feet by bending your knees. 
      • Bring your heels up against the bolster. 
      • Beginners may find it more convenient to utilize a bolster parallel to their hips. 



      2 Remove your knees from each other and slowly drop them onto the blocks. 


      • Press your fingers to the bolster with your hands behind your back. 
      • Draw your abdomen in and open your chest. 
      • Hold the position for one minute at first. 
      • Increase the length of the asana to 5 minutes gradually.






      You may also want to try out some more Yoga Asanas For Stress Relief Here.


      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.





      Yoga Asanas For Stress Relief - Urdhvamukha Janu Sirsasana - Upward Facing Bent Knee Pose

         





        The term urdhvamukha means "facing up" in Sanskrit. This asana is a unique take on the traditional posture. 


        The back is straight and the head is leaned back in this variation. 

        The pineal and pituitary glands are stimulated in this position by the motion of the eyes looking up, which is coordinated with the upward movement of the head. 

        This exercise also helps to clear the mind. 




        PROPS - A MAT, A BLANKET, AND A YOGA BELT. 


        • The buttocks are supported by the blanket. 
        • The belt is useful for those who are overweight or have tight backs and have trouble reaching their feet. 
        • It also makes the stretch more intense. 




        BENEFITS:


        • Relieves lower and middle backache 

        • Reduces neck stiffness 

        • Tonifies the kidneys and abdominal organs 

        • Relieves haemorrhoids 

        • Massages the reproductive and pelvic organs, improving their function 

        • Prevents prostate gland enlargement 

        • Regulates menstrual flow and relieves menstrual disorders

        • Corrects a prolapsed uterus 



        PRECAUTIONS: 


        • Place a block beneath your bent knee if you have osteoarthritis of the knees. 



        INSTRUCTIONS:


        1 Lay a mat on the floor and cover it with a folded blanket. 

         

        • Then, on the blanket, sit in Dandasana.  

        • Bend your right knee till your right foot's sole contacts your left thigh.  

        • Right heel should be pressed against groin.  

        • Wrap the belt over your left upper heel and fasten it.  

        • Pull the belt tighter around your waist and raise your body. 

         


        2 Straighten both arms and extend them out. 

         

        • Down on the floor, press both thighs and the bent knee.  

        • Stretch your spine up and tighten your hold on the belt.  

        • Tilt your head back and take a few deep breaths.  

        • For 20–30 seconds, hold the position.  

        • On the opposite side, repeat the position.






        You may also want to try out some more Yoga Asanas For Stress Relief Here.


        You may also want to read more about Yoga here.

        You may also want to read more about Yoga Asanas and Exercises here.



        Yoga Asanas For Stress Relief - Virasana - Hero Pose

           





          Using wrapped or folded blankets, a block, or bolsters, these variations of the traditional asana Virasana are intended to make the pose easier for individuals with tight hip, knee, or ankle joints. 


          Furthermore, spinal extension improves cardiac function and blood circulation to all areas of the body. 




          PROPS - TWO BOLSTERS AND TWO BLANKETS 


          • The bolsters provide support for the legs and allow the body to extend upward. 
          • The blankets, one folded to sit on and the other rolled and put between the calves and thighs, alleviate strain on the knees and ankles while also equally distributing body weight. 



          BENEFITS:


          • Alleviates pain or inflammation in the knees and tones knee cartilage 

          • Reduces gout and rheumatic pain 

          • Tones the hamstring muscles 

          • Strengthens the arches of the feet and relieves discomfort in the calves, ankles, and heels caused by standing for extended periods of time 




          PRECAUTIONS: 


          • If you're having leg cramps while doing this asana, stretch your legs out in Dandasana. 
          • If you have a headache, migraine, or diarrhoea, don't do this asana. 




          INSTRUCTIONS:


          1 Place two bolsters on the floor, parallel to each other. 

           

          • Kneel on the bolsters with your knees in a straight line.  

          • Place the folded blanket beneath your buttocks and the rolled blanket on your shins.  

          • Sit up straight with your back straight. 


           


          2 Maintain a relaxed posture with your chest extended out. 

           

          • Imagine squeezing your kidneys and pulling them back into your body.  

          • Your palms should be on your knees.  

          • Keep your eyes straight forward.  

          • Hold the position for 30–60 seconds. 




          VARIATION 1 - SITTING ON A BLOCK 



          PROPS - A BLANKET AND A BLOCK ARE 


          • The blanket relieves pressure on the knees. 
          • The buttocks are supported by the block. 



          COMING INTO THE POSE 


          • Kneel down on the ground. 
          • Place the block between your feet and separate them. 
          • Take a seat on the curb. 
          • Replace the block with a folded blanket as your flexibility improves. 
          • Place the wrapped blanket in front of the block, under both of your ankles. 
          • Your toes should rest on the floor and your feet should point back. 
          • The soles of your feet should be stretched. 
          • Step 2 of the primary asana should be followed. 
          • For 30–60 seconds, hold the position.



          You may also want to try out some more Yoga Asanas For Stress Relief Here.


          You may also want to read more about Yoga here.

          You may also want to read more about Yoga Asanas and Exercises here.




          Yoga For The Physical And Subtle Body.









          If you've been practicing yoga for any amount of time, you're well aware that it doesn't operate in a linear, clear-cut, or easily explainable manner. 

          Despite the fact that yoga is both a science and a philosophical philosophy, its advantages go well beyond what the human eye can perceive. 



          Yoga has an effect on our subtle bodies, which goes beyond what we know about anatomy and physiology in the West. 



          The gross or physical body (Stula Sharira), the subtle body (Sukshma Sharira), and the causal body (Sukshma Sharira) make up each of us (Karana Sharira). 


          The physical body is made up of the muscles and bones that we can feel and see. 

          The Annamaya Kosha, the coarsest of the five sheaths, is formed by it. 

          It's critical to develop a yoga practice that helps our whole body. 

          The subtle body may be thought of as a blueprint for our physical body. 



          Nadis are energy channels that transport energy throughout the body, just as electricity does in a machine. 


          From the Muladhara (Root) Chakra to the Sahasrara (Crown) Chakra, the Sushumna Nadi travels down the spine. 

          The Ida and Pingala, two other major Nadis, run through us in spiraling energy centers known as chakras. 

          Chakras are Sanskrit for "light wheels." When we do yoga, we have an effect on our body, mind, and emotions on a subtle level. 



          Different asanas and pranayama have an effect on how we feel, not only in our muscles and bones, but also in our whole outlook on life. 


          We may feel different from the inside out by using various asanas and combinations of asanas. 


          Dhanurasana (Backbend), for example, is a difficult position that strengthens and expands the spine, shoulders, and legs. 


          • This posture energizes and uplifts your mood by stimulating your Anahata (Heart) chakra and opening your Visshuda (Throat) chakra. 


          Forward folds, such as Paschimottanasa (Seated Forward Fold), are more introspective asanas in which you open your posterior chain muscles while quieting your nervous system. 


          • So, if you're in a bad mood, try heart openers, and if you're in a bad mood, try folding forward. 

          Understanding how asanas may help you keep your energy in check will help you remain healthy on all levels.



          What is subtle body yoga, and how does it work? 


          The subtle body is made up of focus points known as chakras that are linked by channels known as nadis that carry subtle breath known as prana. 

          A practitioner may control the subtle breath to attain supernormal abilities, immortality, or freedom via breathing and other activities. 



          In yoga, what is subtle energy? 


          The subtle life force energy known to yogis as 'prana' is the basis of all life and the whole cosmos. 

          From large physical motions to minute biochemical processes, this mystical energy runs through our bodies and produces all of our actions. 


          What are the three subtle body elements? 


          The yogi feels pleasure and suffering via the subtle body. 

          A person is made up of three bodies, according to Hindu and yogic philosophy: the karana sharira (causal body), sukshma sharira (subtle body), and karya sharira (physical body) (gross physical body). 


          What is the meaning of Sthula Sharira? 


          The gross body, also known as Sthula sarira, is the material bodily mortal body that eats, breathes, and moves (acts). 

          It is made up of a variety of elements that have undergone panchikarana, or the merging of the five primordial subtle elements, as a result of one's karmas (actions) in a previous incarnation. 



          What are the Koshas and what are their functions? 




          Koe-shuh is how it's pronounced. The food sheath, or the body made up of skin, eyes, and hair, is regarded the first kosha, or the outermost kosha, the annamaya kosha, which is literally what we consume turned into a functional body. 


          How to become Aware and Activate the Koshas and The Subtle Body? 


          Drink plenty of water and eat plenty of fresh, healthy meals. 

          The physical body is what I'm referring to. 

          The anandamaya kosha, or our joy sheath, is the last kosha, or the innermost kosha. 

          This kosha is similar to a little portion of the Causal Body or Spirit, the entity that dwells inside us and is linked to something far bigger than ourselves and includes everything. 

          Three middle koshas, pranayama kosha, manomaya kosha, and vijnanamaya kosha, sit between and overlap these. 

          These koshas work together to filter information from our senses in such a manner that barriers and distractions are eliminated from our journey to samadhi, or enlightenment and joy, using the breath, mind and memory, intellect, wisdom, and intuition. 



          Are koshas corporeal in the sense that they would rip or be visible if you split your body in half? 

          No. 

          (The kleshas are the same way.) 



          Are they genuine in the sense that they are a shape and structure devised by ancient thinkers to assist us in comprehending how we possess all of the tools necessary to connect with the Divine Universe? 

          Yes. 

          However, it's worth noting that some individuals claim to be able to detect when the Subtle Body is functioning by a shift in energy that is visible or otherwise recognizable outside of the body. 



          What is the best way for me to get access to my subtle body? 


          There are a variety of active – and individual – methods to connect with your Subtle Body. 

          All of the sheaths in between are accessible through consciousness, perception, cognition, and intuition. 


          • The Subtle Body is the link between our physical and causal bodies (AKA Universe, Spirit, God). 
          • The Subtle Body is constantly striving to integrate sensory information from the physical body and develop our connection to the Universe, but we may feel that deeper connection more immediately on and off the mat when we deliberately engage it during our yoga practice. 
          • On the mat, activating the Subtle Body is straightforward but not always easy. 




          There are five easy actions you can do on and off the mat to deliberately engage the Subtle Body to get you started. 




          1 – The word yoga literally means "to yoke," and tagging in the Subtle Body does not imply leaving the physical body. 


          • This implies that activating the Subtle Body does not need sitting and meditating. 
          • The first body is your food body, which you may activate for spiritual reasons by eating well. 
          • The happiness condition is experienced by the interior body. 
          • When someone is engaged in their love - painting, writing, singing, or cuddling a newborn – they may find themselves in that condition unintentionally. 
          • There are a variety of active – and individual – methods to connect with your Subtle Body. 
          • All of the sheaths in between are accessible by combining consciousness, perception, mind, and intuition. 


          2 - Touch isn't only limited to the fingers. 


          • The skin is the biggest organ in the body, and it is not limited to the fingers. 
          • It is the initial responder for most of our perception. 
          • We may begin the process of connecting to the Subtle Body by grounding oneself on the mat, especially while we are on our mat. 
          • Take note of where the body makes contact. 
          • Feel the feeling of burying oneself in the ground and pulling energy from it into the body. 
          • This is heightened awareness, and it is here that we ground ourselves and begin the activation process by honestly and fully assessing where we are, where we are standing (or lying). 
          • This enables us to awaken not just the annamaya kosha, the outermost sheath, but also the inner three koshas, which process information at various degrees of consciousness. 


          3 – The feet and hands include about half of the body's bones. 



          • The hands and feet (27 and 26, respectively) contain almost half of the body's bones, each of which is linked to a labyrinth of small muscles, joints, and ligaments. 
          • In addition to the 26 bones, the feet contain around 100 tendons, ligaments, and muscles, as well as 30 joints. 
          • Minor changes to your stance, how you point or flex your foot, and where you feel release in your body, as well as your feeling of lightness and balance on the mat, are all possibilities. 
          • Paying attention to these minute nuances goes beyond the senses and raises your Subtle Body awareness to new heights. 


          4 – Softening is similar to stretching, but it's more effective! 


          • The cue to "soften" is one of the buzzword cues you may be hearing (or utilizing) more often in the studio. 
          • Because the cue is basically asking you to relax particular muscles while in a posture, enabling the emphasis to shift to activation of important bodily components – or the mind, memory recall, wisdom, and intuition that is the Subtle Body at action - this is a term that encourages the Subtle Body to awaken. 
          • When we “stretch” in a posture, we are reaching for something that is out of reach, pushing our limits, and perhaps attempting to achieve something that is beyond our capabilities. 
          • It's a concept that takes up room and demands attention, impeding our capacity to turn within and concentrate on the Subtle Body. 
          • When we "soften" in a posture, however, we are encouraged to relax into what is already natural to us, enabling us to experience a feeling of release that allows us to concentrate more on the Subtle Body's activation. 



          5 – Breath is more than just air; it links the physical and subtle energy bodies. 


          • Too often, we speak about pranayama as if it were only the art and science of getting oxygen into the body. 
          • When we speak about yoga practice in general and Subtle Body activation on or off the mat in particular, we're talking about so much more: it's about directing life force or energy into the various sheaths utilizing the breath. 
          • Do you recall the three koshas that exist between the food sheath and the bliss sheath/Causal Body? These are traversed by using breath that is guided by awareness and intuition and propelled by purpose. 
          • This may be done in silence, as well as in any yoga position on the mat or in any circumstance off the mat. 

          The Subtle Body may be accessed in any situation by combining the power of the mind and breath. It gets simpler and more accessible the more you practice it!



          You may also want to read more about Yoga here.

          You may also want to read more about Yoga Asanas and Exercises here.