INSTRUCTIONS FOR URDHVA PADMASANA
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Sit on the ground with the legs stretched out like a stick. Thumb, index, and middle fingers are used to catch the toes. You must bend the trunk forward when grabbing. It would be impossible for obese people to bend. Take a deep breath out. Bend slowly and steadily before your forehead reaches your elbows. Even between the legs, you should hold your smile. Draw the belly button back while bending over.
This makes it easier to lean over. Bend gently and in small increments. Take it at your own pace. There is no need to rush. Bend your head between your hands while bending down. Keep it to the same page as them.
And on their first try, young people with an elastic spine will hit their knees with their forehead. It will take a fortnight or a month for adults with a stiff spinal column to achieve maximum success with their stance. Retain your breath before you can return your head to its original location and sit up straight. Then take a deep breath.
Hold the place for 5 seconds. Then eventually extend the time to ten minutes.
If doing the entire Paschimottanasana is too tough, do half pose with one leg and one hand, then the other leg and hand. This would be less difficult for them. They will return to the complete pose after a few days, when their spine has become more elastic. When doing Yogasanas, you must use common sense.
This is a fantastic Asana. It stimulates the gastric fire by causing the breath to flow through the Brahma Nadi and Sushumna. It slims down the belly and slims down the loins. This Asana is designed to help people who are overweight or obese. In cases of spleen enlargement, it causes the spleen and liver to shrink. Paschimottanasana stimulates the gastrointestinal viscera, such as the kidneys, liver, and pancreas, in the same way that Sarvangasana stimulates the endocrine glands.
Constipation is relieved, as is liver sluggishness, dyspepsia, belching, and gastritis.
Lumbago and various types of back muscle myalgia are healed. This asana will also help with piles and diabetes. The abdominal muscles, the solar plexus, the epigastric plexus, the bladder prostate, the lumbar nerves, and the sympathetic cord are all toned and held in good shape.
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Place a four-folded blanket on the floor. Sit on your hands. Interweave the fingers to form a finger-lock. Place it on the ground until it reaches the elbow. Hold your head on this finger-lock or between your two hands now. Lift the legs slowly until they are upright. Start by standing for five seconds and progressively raise the time by 15 seconds per week before you reach 20 minutes or half an hour.
Then, very slowly, lower it. Within two to three months, strong individuals would be able to do the Asana for half an hour. Take it easy at first. There isn't any danger. Do it twice a day, in the morning and evening, if you have the opportunity. To stop jerks, do this Asana very slowly. Breathe slowly and deeply through your nose, never through your lips, when standing on your head.
You should put one hand on either side of your head on the deck. If you're overweight, you'll find it easy to put this into effect. You should use the finger-lock technique if you've mastered juggling. For anyone who can stand on parallel bars or on the deck, this Asana is not for them. Use a wall or enlist the aid of a mate to keep the legs stable when practicing.
Some people may experience a new feeling during practice at first, but this soon fades. It makes you happy and giddy. When you've completed the workout, take a five-minute break and then drink a cup of milk. Some people will perform this Asana in a single stroke for two to three hours.
ADVANTAGES
This is extremely beneficial in maintaining Brahmacharya. It transforms you into Oordhvaretas. The seminal energy is transformed into Ojas-Shakti, or divine energy. Sex-sublimation is another term for this. Spermatorrhea, you would not have wet dreaming. Seminal energy travels upwards through the brain of an Oordhvareto-Yogi, where it is retained as divine power and used for contemplative purposes (Dhyana). Imagine the seminal energy being transferred into Ojas and flowing across the spinal column through the brain for storage while you do this Asana.
Sirshasana really is a boon and a nectar. Words would fall short of properly describing the positive outcomes and consequences. The brain will take a lot of Prana and blood only from this Asana.
Memory improvement is impressive. This Asana is ideal for lawyers, occultists, and philosophers.
By itself, this contributes to normal Pranayama and Samadhi. No additional effort is needed. If you pay attention to the breathing, you'll find that it gets finer and finer. There will be some respiratory difficulties at the beginning of rehearsal. This fades down as the work progresses. This Asana will provide you with genuine joy and spiritual elation.
Sitting for reflection during Sirshasana has a lot of benefits. The echo of Anahata can be heard clearly. This Asana should be performed by young, strong people. Householders who do this do not engage in sexual activity on a regular basis.
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With Plavini Pranayama and this Asana, one can comfortably float on water. Matsyasana, or fish pose, is the name given to it.
Spread a towel on the floor and lie in Padmasana with the right foot over the left. The left leg, as well as the left thigh above the right thigh Then, on your stomach, lie flat. Keep your chin between your two elbows.
Stretch your shoulders out until the top of your head is squarely on the ground on one side and just your buttocks on the other, forming a bridge or an arch of the trunk.
Put your palms on your thighs or capture your toes with your hands. You'll need to twist your back quite a little.
This form is more effective than the previous one. The advantages you get from this variety are a hundred times more than those you get from the previous one.
Many that have thick calves and find it difficult to sit in Padmasana (foot-lock) should easily sit normally and then do this Asana. Next, do Padmasana. Make it firm, easy, and consistent. Then go to Matsyasana. Start by doing this Asana for 10 seconds and gradually rise to 10 minutes.
When the Asana is completed, gently release the head with the assistance of your hands and stand up. Then release Padmasana.
This asana should be done right after Sarvangasana. It will alleviate neck pain and all crampy conditions in the cervical area exacerbated by prolonged Sarvangasana practice.
This provides the congested areas of the neck and shoulders a natural massage or shampooing. It also allows you to get the most out of Sarvangasana. It is a beneficial variation in Sarvangasana.
Rather, it serves as a complement to Sarvangasana. This Asana promotes deep breathing by widening the larynx (wind-box) and trachea (wind-pipe).
Matsyasana is a powerful antidote to a variety of ailments. Constipation is relieved. It pushes the concentrated feacal matter down to the rectum. Because of the deep breathing, it is beneficial in hypertension, consumption, chronic bronchitis, and other conditions.
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This is a mysterious Asana that has many advantages. On the board, spread a thick blanket and practice this Asana on it. Lie completely flat on your stomach. Lift the legs slowly. Vertically lift the trunk, hips, and thighs. With two palms, one on either foot, support the back. The elbows should be resting on the field. Place your head on your stomach (Jalandhara Bandha). Allow the back-shoulder and neck to be as close to the ground as possible. Allowing the body to rock or rock back and forth is not recommended. Maintain a straight leg position. When the Asana is over, put the legs down gently and gracefully, without jerks. The whole weight of the body is placed on the shoulders in this asana. With the guidance and assistance of the elbows, you will really balance on your shoulders.
Concentrate on the Thyroid gland, which is located at the front of the neck in the lower half. Hold your breath for as long as you can comfortably do so, and gently exhale through your nose.
This Asana should be done twice a day, in the morning and evening. Matsyasana should be done right after this (fish-posture). This will alleviate pain in the back of the neck and make Sarvangasana more effective. Stand for two minutes on the Asana and eventually extend the time to half an hour.
ADVANTAGES
For all illnesses, this is a panacea, a cure-all, a sovereign specific. It enhances emotional strength and awakens Kundalini Sakti, as well as brightening the psychic senses and awakening Kundalini Sakti.
It carries a lot of blood to the roots of the spinal nerves. This Asana is responsible for nourishing and centralizing the blood in the spinal column. However, these nerve roots may not be able to draw enough blood for this Asana. It maintains the spine's elasticity.
The spine's elasticity is a sign of eternal youth. It motivates you to work harder. It avoids early ossification of the spine (hardening). As a result, you will be able to keep your youth for a long time. It is extremely beneficial in preserving Brahmacharya. It transforms you into an Oordhvaretas, much like Sirshasana. It essentially scans for wet-dreams. It restores potency to those who have lost it. It acts as a blood tonic and purifier. Kundalini is awakened and muscles are toned. The spinal column is softened and elongated. The early ossification of the vertebral bones is prevented by this asana. Ossification refers to the rapid degeneration of bones. Because of early ossification, old age appears soon. The degenerative process causes the bones to become stiff and fragile. Sarvangasana practitioners are nimble, flexible, and full of potential. Back muscles are twisted and extended as they are alternately contracted, compressed, and pulled. As a result of these different activities, they get a healthy supply of blood and are well nourished. This Asana treats myalgia (muscular rheumatism), lumbago, sprains, neuralgia, and other ailments.
The vertebral column softens and stretches like leather. It's bent and folded up like a canvas mat. A man who practices this Asana will never become even somewhat sedentary. He's a two-legged communicating squirrel with two legs. The vertebral column is a crucial organ of the human body. It provides treatment to the whole body. The spinal cord, spinal nerves, and sympathetic function are all included within it. Meru Danda is the name given to the spine in Hatha Yoga. As a result, you must maintain its fitness, power, and elasticity. The abdominal muscles, the rectic muscles, and the thigh muscles are both well toned and nourished.
This Asana treats obesity, corpulence, chronic constipation, Gulma, congestion, and enlargement of the liver and spleen.
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Siddhasana is the next most important asana after Padmasana. For Dhyana reasons, some consider this Asana to be much better than Padmasana.
If you master this asana, you will gain a lot of Siddhis. It was also practiced by many Siddhas in the past. As a result, the term Siddhasana was coined.
And obese people with large thighs will comfortably do this Asana. In reality, for certain people, this is preferable to Padmasana.
This Asana should be practiced by young Brahmacharins who are attempting to create celibacy. This asana is not recommended for women.
One heel should be placed at the anus. Keep the other heel on the generative organ's root. The ankle-joints should meet each other whether the foot or legs are properly arranged. Hands may be positioned similarly to Padmasana.
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Svastikasana is a comfortable sitting position with the body upright. Legs can be spread forward.
Place the foot close the right thigh muscles by folding the left knee. Bend the right leg in the same way and force it through the gap between the thigh and calf muscles.
The two feet can now be found between the thighs and calves of the knees. This is a really relaxing Asana. Many who find this challenging should stay in Samasana.
Place your left heel at the top of your right thigh and your right heel at the top of your left thigh. Relax and take a seat. Bend not to the left nor to the right. This is known as ‘Samasana.'
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Sukhasana is any simple, relaxed pose for Japa and meditation, with the key point being that the head, body, and trunk are all in a straight line. People who begin Japa and meditation after the age of 30 or 40 find it difficult to sit in Padma, Siddha, or Svastikasana for long periods of time. People name any incorrect sitting position ‘Sukhasana.'
The problem is that the backbone curves in a matter of minutes as though they aren't aware of it. Now I'll show you a lovely Sukhasana in which elderly people can rest and meditate for a long time.
This is not something that young people can attempt. This is intended mostly for elderly people who, after repeated efforts, are unable to sit in Padmasana or Siddhasana.
Take a 5-cubit-long fabric and fold it in half. Fold it in half lengthwise to make it half a cubit wide. Sit normally, with your knees just behind your elbows. Lift the two knees to the top of your chest, leaving an 8 to 10-inch gap between them. Take the folded fabric now.
Return to the starting point by keeping one end near the left side and hitting the right leg. Then tie the two ends together in a knot. Place your palms on the comfort of the fabric between your legs, palms facing each other. The hands, knees, and backbone are all helped in this asana.
As a result, you will never be tired. If you can't do any other Asana, stay in this one for a long time and do Japa and meditation. This Asana can also be used for Svadhyaya (religious book study).
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Padmasana is the most significant of the four poses for Japa and Dhyana. It is the most suitable asana for meditation.
This critical Asana is highly regarded by Rishis such as Gheranda and Sandilya. This is very convenient for homeowners.
This Asana is suitable for both men and women. Padmasana is suitable for both slim and young people.
Spread your legs forward and sit on the ground. Then, with the right foot on the left thigh and the left foot on the right thigh, repeat the process.
Place your hands on your knees.
You should make a fingerlock and hold your hands around your left ankle when doing so.
For certain people, this is very helpful. Alternatively, put the left hand over the left knee, and the right hand over the right knee, palm facing up and index finger meeting the middle portion of the thumb (Chinmudra).
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