Showing posts with label Yoga Asana. Show all posts
Showing posts with label Yoga Asana. 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 Breath




      The diverse yoga asanas are the most obvious part of the Ashtanga Yoga method (postures). 


      The unseen content, which consists of three basic strategies, is more crucial. 


      • The postures are strung together to form a yoga mala or garland using these approaches. 
      • The body is employed as a mantra in the Vinyasa Yoga method, the postures are beads, and the three essential techniques are the thread that connects the beads to build a garland of yoga postures. 
      • The method is intended to be used as a kind of movement meditation, with the transitions between each position being just as significant as the postures themselves. 

      It is critical for a newbie to understand these three key skills right away. 

      Once you've mastered them, practicing will become nearly second nature. 

      It might be difficult to work without them. 


      Ujjayi pranayama, Mula Bandha, and Uddiyana Bandha are the three methods. 



      We'll start with the first of them. 

      "Victorious breath" or "victorious stretching of the breath" is what Ujjayi pranayama implies. 


      Pranayama is a phrase made up of two words: prana and ayama. 


      Ayama denotes stretching or expanding, while prana may have a variety of meanings. 

      It's commonly translated as "inner breath" or "life force," and it's an aspect of the body's delicate structure. 

      Nadis (energy pathways) and chakras are also parts of the subtle anatomy (energy centers). 

      However, prana is sometimes used to refer to the anatomical or outside breath. 

      In this sense, pranayama refers to the expansion of breath, or the practice of breathing in a quiet, tranquil, and steady manner. 



      Ujjayi pranayama is a method of stretching the breath and so extending the life energy; when the breath is tranquil, the mind is quiet as well. 


      It necessitates a small restriction of the glottis — the upper aperture of the larynx — by sealing it partly with the epiglottis. 

      The epiglottis is a flap on the back of the throat that closes when we drink and opens when we breathe. 

      We lengthen the breath and generate a mild hissing sound by partly shutting the epiglottis, which we listen to throughout the activity. 

      The sound seems to emanate from the middle of the chest rather than the neck. 

      Any humming that accompanies a sound like wind in the trees or waves on the sea should be eliminated, since this would cause pressure on the vocal chords. 

      Listening to your own breath has a number of consequences. 

      It's a pratyahara method first and foremost. 





      Pratyahara, or "withdrawing the senses from the outside world," or, more simply, "going within," is the fifth limb of yoga. 


      Listening to your own breath focuses your attention within and away from external noises. This is a tool for meditation

      Additionally, the sound of our breath may inform us practically everything we need to know about our postural attitude. 

      The breath may seem strained, laborious, short, aggressive, flat, shallow, or quick at times. 





      We begin to correct any negative or unhelpful attitudes by returning it to the ideal of a smooth, pleasant sound. 


      • Sit in a comfortable yet upright posture to perform Ujjayi. 
      • Start making the Ujjayi sound consistently, without pausing between breaths. 
      • Give the sound a consistent quality throughout the whole breath, inhaling and exhaling. 
      • Deepen and lengthen each breath. 
      • Inhale deeply and evenly into the rib cage. 
      • Breathe into the sides, front, back, and lastly the top lobes of the lungs at the same time. 
      • The internal intercostals (the muscles between the ribs) must relax on inhalation, enabling the rib cage to expand freely when we breathe, and the rib cage must have a moderate pulsing action. 


      Our society tends to concentrate only on abdominal breathing, which results in a slouching posture as well as rib cage stiffness. 


      • This is due to a lack of activity in the intercostal muscles, which inhibits the flow of blood and vital energy in the thorax, leading to coronary disease and cardiopulmonary insufficiency. 
      • The rectus abdominis muscle, sometimes known as "the abs," relaxes in this region, giving it a slouching appearance. 
      • Slouching softens the tummy and encourages abdominal breathing. 



      Furthermore, as the rectus abdominis relaxes, the pubic bone drops, causing an anterior (forward) tilt of the pelvis, resulting in a hyperlordotic low back, also known as a sway back. 


      • The origin of the erector spinae3, the main back extensor muscle, is thus lifted. 
      • The erector spinae loses its ability to elevate the chest when it is shortened. 
      • The chest collapses, resulting in a slouching look as well as a stiff, hard rib cage. 
      • This keeps the thoracic organs from being massaged when you're breathing. 
      • The heart and lungs' resistance to sickness is lowered by a lack of massage and activity. 
      • One of the greatest postural abnormalities is the compensatory pattern, which leads to a sway back, an anteriorly tilted pelvis, and a deflated chest. 



      The major reason is favoring abdominal respiration and the resultant abdominal weakness. 


      • We breathe using both the belly and the thorax in yoga. 
      • Active breathing helps to strengthen the intercostals. 
      • The air is actually forced out of the lungs until the respiratory rest volume, or the quantity of air remaining after a thorough exhalation, is all that is left. 
      • The goal is to increase vitality by breathing more deeply. 
      • This is accomplished not by breathing as much as possible, but by entirely exhaling first to make room for the incoming inhalation. 



      There are two major reasons why you would desire to increase your breath volume. 





      To begin with, boosting our inhalation increases the quantity of oxygen we get. 

      Second, we exhale more pollutants by increasing our exhalation. 



      These poisons are divided into numerous groups: 


      • Mental poisons – examples include thoughts of conflict with another person or collective conflict, such as a desire to go to war with another country for whatever cause. 

      Fear, rage, hate, jealousy, attachment to misery, and other emotional poisons • Physical toxins, which are metabolic waste products that aren't eliminated. 


      • Toxic substances found in the environment, such as lead, nicotine, carbon dioxide, sulfur dioxide, and recreational drugs. 

      All of these poisons have a propensity to be kept and preserved in the body's "stale," "dead" places, such as around the joints or in adipose tissue, where there is only a little quantity of oxygen (fat). 

      Chronic illness may develop as a result of the building of these poisons, which causes a literal energetic death of some bodily parts before the whole organism dies. 

      In reality, the accumulation of toxins in particular tissues, as well as the concomitant loss of oxygen, is the leading cause of chronic illness. 


      We begin the initial steps toward restoring the body to its natural state of health by breathing deeply, expelling accumulated poisons, and inhaling oxygen. 

      There are a few more stages that must be completed. 



      The primary objective for practicing Ujjayi pranayama is to calm the mind, not for its physical advantages. 




      Why should the thinking be brought to a halt? 


      Yoga "Yoga is the stilling of the oscillations of the mind," says Sutra I.2. 

      "Only when the mind is still abides the seer in its true nature," says Sutra I.3. 


      A lake may be compared to the mind. 

      The surface of the lake is disturbed and ripples occur when thinking waves (vrtti) arise. 

      When you look into the water, all you see is a distorted version of yourself. 

      We witness this distortion all the time, and it's the reason we don't know who we really are. 

      This causes duhkha (suffering) and ignorance (avidya). 

      We may see who we really are after the thought waves have receded and the surface of the lake of the mind has gone calm for the first time. 



      Because the mind is entirely clear, we may reach identification with the thing to which it is oriented. 


      In yogic literature, the concept of stilling the mind's oscillations is referred to as mind arresting or mind control. 

      However, the phrase "mind control" is deceptive and regrettable. 

      Sages such as Ramana Maharshi harshly attacked it, claiming that to manage the mind, you need a second mind to control the first, and a third mind to govern the second. 

      Separate sections of your mind fighting for power over each other may lead to schizophrenia, in addition to endless regression. 

      It may progress to being a "control freak" in less severe circumstances, which makes for a miserable individual. 



      When ancient yogis understood that thinking (vrtti) and the movement of life energy (prana) occur simultaneously, they discovered a solution to this difficulty. 


      • "Both the mind and the breath are joined together like milk and water, and both of them are equal in their actions," according to the Hatha Yoga Pradipika
      • "Where the breath is, the mind starts its activities, and where the mind begins its activities, the prana begins its activities."  We now understand that the mind and the breath work in tandem. 


      Directly influencing the mind is considered tough, but it is much easier to do so via controlling the breath. 


      The practice of Ujjayi pranayama smooths the passage of prana by extending the breath. 

      • It's critical to just breathe via your nose. 
      • Heat and energy are wasted when we breathe through our mouths. 
      • It will also dehydrate us excessively. 


      If the mouth is kept open, demons will enter, according to Indian mythology. 

      • Demons are said to be envious of the merit that a yogi acquires. 
      • I'll leave it up to you to decide on this point of view. 


      Keep in mind the link between breath and movement: 

      every movement is born from a breath. 


      Instead of moving with and after the breath, the breath should be the one who initiates movement. 

      We shall be affected by the breath like the fall wind picks up leaves if we practice this manner.



      Kiran Atma




      FREQUENTLY ASKED QUESTIONS




      What are the many styles of yoga breathing? 



      Some of the most common kinds of yoga breath to be aware of:


      1. Ujjayi or Ocean's Breath.
      2. Shitali pranayama or chilling breath. 
      3. Sitkari pranayama or hissing breath.
      4. Brahmari or humming breath. 
      5. Bhastrika or bellows breath.
      6. Surya Bhedana or sun breath. 



       

      What is Three-Part-Breath and how does it work? 


      Three-Part Breath – helps you to breathe fully and totally, and is generally the first breathing method taught to beginning yoga practitioners. The abdomen, diaphragm, and chest are the "three parts." You first totally fill your lungs and chest during Three-Part Breath. 



      Is yoga breathing beneficial to your health? 


      Controlled breathing, such as the one you just did, has been proved to lower stress, improve alertness, and strengthen your immune system. Yogis have utilized breath control, or pranayama, for ages to increase focus and vigor. 



      In yoga, how do you practice breathing? 


      As you walk at a moderate speed, practice taking long, slow, and deep breathes in and out through your nose. As you walk, try to lengthen your inhalations and exhalations. Count your steps with each complete intake and exhalation. For each inhale and exhale, aim for 10 steps or more. 



      What is the definition of complete yogic breathing? 


      As previously indicated, the whole yogic breath entails inhaling into three separate sections of your lungs. It is thus beneficial to practice the three steps separately before putting them together to perform the entire yogic breath. Inhalation and expiration are done via the nose with your mouth closed at all times. 



      What is Hatha yoga breathing and how does it work? 


      Ujjayi breathing, which roughly translates as "victory" breathing, is the kind of breathing that is often performed in most hatha yoga programs. This is not to mean that the breath should be violent in nature, but rather that it should have a consistency, resonance, and depth to it. 



      Is diaphragmatic breathing beneficial to your health? 


      It aids relaxation by reducing the negative effects of the stress hormone cortisol on the body. It brings down your heart rate. It aids in the reduction of blood pressure. It aids in the management of post-traumatic stress disorder symptoms (PTSD). 



      When it comes to yoga breathing, which stage prepares the body for meditation? 


      Yoga's essential component is pranayama, or breath control. Yoga postures and meditation are commonly used in its practice. Pranayama's objective is to enhance the link between your body and mind. According to studies, pranayama might help people relax and be more focused.



      Hinduism - What Is The Makarasana?

       


       ("seat of the crocodile") A basis on which an image may be put in Indian iconography.

      A crocodile figure is used as the basis, with a flat section on its back for the picture.


      You may also want to read more about Hinduism here.

      Be sure to check out my writings on religion here.




      Yoga And Yoga Asanas - What Is Sharaba Asana Or The Griffin Pose? What Is Chiri Kriya?

       

      Chiri Kriya and Sharabha Asana 


      There was once a fantastic beast that had eight legs, was as large as an elephant, as powerful as a rhinoceros, and as ferocious as a lion. It was known as "Sharabha." 


      • This term is often mistranslated as griffin, although it does not refer to the Greek animal with an eagle's face and wings and a lion's body. 
      • Simhaghati is the Sanskrit word for this. 
      • There is no question that such a monster previously existed on temple facades to this day. 
      • The phrase has slowly been perverted to signify everything from a stick bug to a praying mantis to a cricket, despite the fact that the name for a cricket is Chiri. 

      Along with Vyaghrah Asana, the Tiger Pose, Sharabha Asana and Chiri Kriya provide flawless, full breath. 


      • There is a propensity to hold your breath in certain positions. 
      • One lung gets more oxygen than the other. 


      This is a fantastic Yoga Therapy option. 

      • For those who have grown one lung at the cost of the other, or have a known weakness as such, this asana should be avoided. 
      • The lungs will now work collectively as if they were a team of oxen. 


      Chiri Kriya is a Hastikam (Forcing Technique) that aligns the spine and diaphragm in perfect harmony.




      THE GRIFFIN POSTURE, SHARABHA ASANA




      • While crawling on all fours. 
      • Stretch your right leg straight back on the floor and raise it as high as you can 
      • Return to a regular kneeling posture after exhaling. 
      • Alter your legs. 
      • With the following incoming breath, go to the left side. 
      • Repeat at least three times on each side. 
      • It should be noticed that while performing this exercise, the breath tends to come in deeper on one side than the other. 



      CHIRI KRIYA OR CRICKET ACTION





      • When performing Sharabha Asana, 
      • Add a high back arch to the outgoing breath. 
      • Draw the free knee in close to the chest, bowing the head down until the brow reaches the knee cap 
      • Do this Kriya three times on one side before switching to the other leg and repeating the process three times.


      ~Kiran Atma


      You may also want to read more about Yoga here.

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




      Yoga And Yoga Asanas - What Is Vyagraha Pranayama Or Tiger Breath?



      The Tiger Breath is a great method to build diaphragm strength for lower and mid-breathing. 


      • This breathing practice, which mimics the breath movement of big cats, is highly recommended for increasing lung capacity, stamina, and physical attractiveness. 
      • The breath of the big cat family has evolved in such a way that it can move quietly yet swiftly, pounce and jump vast distances with powerful, elastic muscles. 
      • The secret to this tremendous strength when on all fours is the diaphragm and the arching of the back. 
      • Take note of how the tamed cat uses the same kind of breathing to retain its lean strength. 

      I sincerely hope that via your yoga practices, you develop into a powerful, ferocious "Tiger" or "Lion" like yours truly, rather than a tame and domesticated little precious pussy cat that the world is over populated with. 



      • Take a deep inhale and allow the abdomen sink towards the floor while kneeling on all fours. 
      • Maintain a high head position. 
      • Arch your back as high as you can on the exhaled breath, dropping your head between your arms and shoulders. 
      • Before relaxing back onto the heels in Vajra Asana for some calm, automatic breathing, repeat the whole breath cycle three to six times. 
      • The Tiger Breath is then repeated a second time.


      You may also want to read more about Yoga here.

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




      Yoga And Yoga Asanas - To Invoke With Om, The Universal Sound



      The Evolution Of All Sounds - The Vibration Of An Intelligent Cosmos


      • Our ancient Rishis(Sages) progressed from identifying God or naming His characteristics to an experience of At-Onement (Atonement), in which He was Arupa, without form or attributes; Agami, without function or outward expression; and Anami, unnameable. 
      • The futility, confusion, and eventual violence that would result from the dissemination, inissionarising, proselytizing, and violent battles to protect or impose these names and ideas on others was apparent to these Rishis. 


      They were, nevertheless, able to tolerate anybody who still needed or used a name in any language for God, His rules, and His manifestation methods. 


      • Some of these Rishis were brilliant scientists who described God in terms of the universe as a whole. 
      • They explained that limiting an infinite power by taking three, four, or any number of words from any language. 
      • If this force is the totality of all feelings and experiences, then He must also be considered the sum of all language, thinking, action, and expression. 

      Even man would not even come close to identifying it! or comprehending this power, because naming God would necessitate employing the entire alphabet of every race, in every clime, in all times, past, present, and future, as well as all ciphers, codes, gestures, and meaningful symbols; yet, this could not be the name of God, because God must be more than any of this. 


      God must exist beyond the print of this page, as well as the mind that conjures up any notion of God in the form of word, thought, or symbol. 


      • A solitary Prateeka, symbol, remained at the end of futility, the final remnant of human thinking. 
      • This Prateeka served as a guidepost indicating the way higher up; 
      • Thus the name Pranava, which means "that which existing before the ideation, mentation, mentalization, production, or birth of a lorm." 
      • The essence, the source, the aim lies beyond the sign: no words, no actions—stillness-inaudible, ineffable AUM as experience. 
      • Before all ceremonies, rituals, and the usage of any other Mantra, the Pranava OM or AUM is utilized as a universal invocation of this exalted experience. 


      It is stated in all of our old Sanskrit scriptures that reciting a Mantra without the Pranav OM results in a curse rather than a blessing. 


      • OM is a Mantra in and of itself, and it is the most global and best of all Mantras in my opinion. 
      • You may say it out loud or just think it in your head. 
      • OM rhymes with the sound of HOME: AUM must be learned carefully, with each component pronounced as an OoMnim. 
      • From one India language to the next, the venue form of OM and AUM varies. 
      • Even in Sanskrit, it may be written in its entirety or in a more condensed version.


      You may also want to read more about Yoga here.

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