Bhudanasana

image

Bhudanasana translates as “mountain pose”.  It is different, but similar, to Adho Mukha Svanasana or “downward facing dog” (as discussed below).  Bhudanasana follows Bhujangasana or “cobra pose”; it is the eighth position in the Prana Vashya sun salutation.

How to get into the position

Starting, then, in Bhujangasana by lifting your waist / hips above the shoulder line and coming up on your toes, then exhale and come onto your heals to make a “V” shape with your body.  To deepen the posture, lengthen your tailbone away from the back of your pelvis to tilt the pelvis and lift the sitting bones toward the ceiling.

Bhudanasana should be held for five full breaths.  From a breathing perspective, this posture is an inversion and works the diaphragm cranial, improving lung mobility.  With each inhalation, press your palms and straighten your arms in line with your torso (vision point between your heals on the floor).  On each exhalation, press your heals to the floor ensuring your knees are straight.

When holding the position do not collapse your shoulders and do not allow your chest to come towards your thighs to work your arms (like when in downward facing dog).  In Bhudanasana the emphasis is stability, so the weight distribution between the palms and feet is more even as the torso is kept in line with the arms.  This allows you to observe the effects of the arms and legs on the spine as you hold the position.

Benefits

Bhudanasana stretches the shoulders, hamstrings, calves and glutes, and strengthens the arms and legs.  It has also been credited with improving digestion, relieving headaches, insomnia, back pain, and fatigue. Bhudanasana is also good for helping treat high blood pressure, sciatica, depression and asthma.  It also neutralises the spine between backbends and forward bends.

Contraindications

Do not attempt this position if you have any recent or chronic injury to the wrists (like carpal tunnel syndrome) or if you have high blood pressure or if you are pregnant.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

 

Advertisements

Bhujangasana

image

Bhujangasana translates as “cobra pose” (so-called as snakes can easily lift their head). This posture follows Sashtangasana or “position held by 8 limbs of the body”; it is the seventh position in the Prana Vashya sun salutation.

How to get into the position

Starting, then, in Sashtangasana with empty lungs, you inhale and come up on your palms keeping your weight on your thighs and open your chest by rolling back your shoulders, fixing your vision at the tip of your nose.

Benefits

Bhujangasana is a back bending pose which strengthens the spine and stretches the torso, chest, shoulders, and abdomen. Bhujangasana is also noted in the Gheranda Samhitha as a posture which increases body heat and destroys all diseases.

Contraindications

Do not attempt this position if you have any recent or chronic injury to the wrists (like carpal tunnel syndrome) or back or if you are pregnant.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

Sashtangasana

image

Sashtangasana is so named for the eight points of contact with the floor—hands, feet, knees, chest, and chin and translates as “position held by 8 limbs of the body”.  This posture follows Dwipadasana or “plank pose”; it is the sixth position in the Prana Vashya sun salutation and its sequencing is significant.

How to get into the position

Starting, then, in plank pose (having exhaled all the air from your lungs) and ensuring your wrists are in line with the outer shoulders and knees under the hips, shift your bodyweight slightly forward and lower your knees, chest and forehead to the ground.  Keeping your chin and elbows tucked-in and raising your tailbone to the ceiling so that your hips are high (do not collapse your hips).

Do not attempt to breath in this position.  Sashtangasana is a transitional position in the Prana Vashya sun salutation and the breath must be held out because the diaphragm is trapped, and the chin is tucked in, so it is impossible to breath without straining internal organs.  This posture is designed not to support breathing but rather the control of the breath.

Prana Vashya Yoga considers the breath as the key channel in directing consciousness towards the pranaPrana is life and living refers to being present; not just physically but consciously.  Through control of breath in yoga, you can develop a healthy mind and body.  Such good health is a pre-requisite for understanding the Self.   So we work to increase our awareness and to develop control over mind and body.

If your shoulders and chest are tight and not open yet, then as a modification to the full Sashtangasana, try putting your chin on the floor instead of your forehead.

Benefits

This position is great for opening the hips, shoulders and chest and general upper body strengthening.  It also elongates the spine and is a gentle backbend.

Contraindications

Do not attempt this position if you have any recent or chronic injury to the wrists, elbows, shoulders, back or neck.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

Dwipadasana

image

Dwipadasana (or “plank pose”) follows Eka Padasana; it is the fifth position in the Prana Vashya sun salutation. Dwipadasana  translates as “two-leg-position”.

Dwipadasana is an essential component of the Prana Vashya Sun Salutation and is used as a transitional pose in which the breath is fully exhaled. Dwipadasana is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms, spine and core.

How to get into the position

Starting, then, in Eka Padasana, you simply join your legs together behind you as you fully exhale all the air from your lungs.  It helps to have your fingers spread apart as wide as possible.  Do not let your chest or hips collapse; press your palms and press your feet to align your hips and otherwise bring your head and body into one straight line.  You should also fix your vision on the floor just ahead of your palms to prevent straining your knees whilst holding this pose.

Benefits

Dwipadasana increases muscle tone of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the wrists, arms and shoulders, and also strengthens the muscles surrounding the spine.

Contraindications

Do not practice the full version of Dwipadasana if you have any issues with your wrists (like carpal tunnel syndrome). For those with such issues, you can either practice the position using your forearms or on your knees.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

Urdva Prasaritha Eka Pada Uttasana

image

Urdva Prasaritha Eka Pada Uttasana follows Padangusthasana or “head-to-big-toe-pose”; it is the third position in the Prana Vashya sun salutation.  Urdva Prasaritha Eka Pada Uttasana translates as “upward-split-one-leg-stretch-position”.

Starting, then, from the forward bend pose Padangusthasana, you should inhale and slowly lift the left leg parallel to the floor and in line with the hip, keeping your vision fixed on a single point on the floor throughout. Do NOT collapse the hip or else you will strain your knee.  Put another way: your raised leg and hip will tend to externally rotate slightly which causes the pelvis to come to the right and forces the hips out of alignment/ to collapse. This often happens when you try too hard. The idea of the posture is NOT to raise your leg as high as you possibly can; keep your leg raised in line with the hip and the knee straight (not bend the knee to gain extra height!)

Pay close attention to the standing leg, keeping your knees facing forward and not letting them turn out to either side. As your leg raises higher, your torso should act as a counterbalance and come towards the floor.

Benefits

Promotes better liver and kidney function

Works the ankles, knees, calf muscles, hamstrings and thighs

Contraindications

Avoid this asana if you have any issues with your lower back, ankle(s), or knee(s).

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

Padangusthasana

image

Padangusthasana or “head-to-big-toe-pose” is the second position in the Prana Vashya Sun Salutation (as pictured).  It follows urdhvasana whereby you inhale, look forward and bend back.

Standing, then, with your arms above your head extended towards the sky (having just completed the first posture of the Sun Salutation) and keeping your legs completely straight, exhale and bend forward from your hips, folding ribcage to thighs / forehead to shins.

Then grasp your big toes with the first two fingers and thumb to secure the position. Try to straighten your spine on every inhalation and try to hollow your belly and fold further forward on every exhalation.

If you cannot yet touch your toes with your fingers as you forward bend, then work up to this posture by trying to touch your toes; focusing on straightening your back with every inhalation.

If you have any lower back or neck injuries then avoid this posture. If you have been given a physiotherapy routine of exercises to perform to help you with your injuries, then always tell your yoga instructor and, if possible, show them your physiotherapy routine.  This way, your instructor will gain a clear idea about which muscle groups, etc need working on (and which ones are to be avoided).

Benefits

The primary benefits of padangusthasana are two-fold; it strengthens and stretches the hamstrings and dissolves body fat from the waistline.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

Urdhvasana

imageUrdhvasana means ‘position held by the upward parts of my body’.  It is the first position in the Prana Vasyha ‘sun salutation’ (or ‘surya namaskar’ in Sanskrit) which is a continuous flow of postures designed to warm up all the key muscle groups in the body.

How to get into the position

Ensuring your feet are together or waist with apart (if apart, then the heels and big toes should be in one line pointing straight forward), plant both feet firmly on the ground.  Your weight should be evenly distributed on both feet and hips.  As you inhale raise both of your arms together above your head to expand the chest and tilt your pelvis forward to curve the lower back, ensuring you keep your knees and arms straight.  As you lean back this way, keep looking forward.

If you have any neck or lower back issues then a good variation to Urdhvasana is to keep both your hands on your hips as you lean back.

It is very important to look forward when leaning back.  If you look back as you lean back, then you will collapse the neck so that the muscles stop working.  This causes the load / weight of the body to go into the available joint instead of working the relevant muscle (so you will end up straining your neck and lower back).  By looking forward when you bend back you work the anterior muscles of the torso and the linea alba, which is the proper intention of Urdhvasana;  the position held by the upward parts of my body.

Benefits

  • Strengthens the abdominal muscles, torso and shoulders
  • Can help with back ache
  • Helps with people who suffer from indigestion problems

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

Uttitha Trikonasana

_mg_0348Uttitha Trikonasana or ‘extended triangle pose’ is a posture which has many variations.  In the Prana Vashya Yoga primary series, Uttitha Trikonasana is performed with one hand on the foot or ankle or shin (and not on the floor) – as pictured above.  The reason being, that the intention of the position is to stretch the upper torso (and not the hamstrings – as would be the case if you placed your lower hand on the floor).

To get into triangle pose start by standing with your feet 3 – 4 feet apart and, inhaling, open the arms out to the sides level with the shoulders, palms facing down.  Then turn both your feet to the right hand side planting them firmly into the floor and, exhaling, lean to the right extending the torso and reaching the lower hand towards the foot/ankle.  The upper hand should then be extended directly above the shoulder and you should look up at your raised hand.  That being said, if you have any stiffness in your hips then this can often be felt as stiffness in the neck in this position.  If this is the case then look at the floor and not the upper hand.  Also do this if you have any issues with high blood pressure.

It can help to imagine that you are sandwiched between two panes of glass when in Uttitha Trikonasana.  This is because the key to alignment in this posture is the position of the hips.  Do not look at the floor as you come into Uttitha Trikonasana and keep facing forward.  The temptation is to look at the body part or limb that you have to move to get into position.  However, if you do this it will affect the proper alignment of the hips.  Another thing to look put for is to keep the raised arm straight up and not to let it go behind the body as this will also compromise the alignment of the hips.  Finally, do not put weight on the lower palm or else the hip will collapse and the influence on the torso will be lost.

If you have any issues with your lower back then Uttitha Trikonasana can be done with the upper hand on the lower back (as opposed to the hand being extended directly above the shoulder) as this pose is generally good for relieving backache.   Uttitha Trikonasana also has many other benefits including reducing body fat from the waistline, increases muscle tone in the thighs, hamstrings, calves and shoulders and stretches the ankles, groin, torso and spine.

Damian is an authorised teacher of Prana Vashya Yoga.  To book a class with Damian you can contact him by:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

Garudasana

eagle pose pic

Garuda is a bird creature from Hindu mythology that has a mix of eagle and human features. Garuda is the vehicle (vahana) of Vishnu and appears on Vishnu’s banner. This is asana is therefore commonly called ‘Eagle Pose’.

Getting into this yoga position can be quite a challenge at first. Whilst in standing position, open your arms wide and level with your shoulders and, at the same time, lift your left knee up, as high as possible (the higher you lift your knee, the easier it is to bind around the standing leg).  With the knee lifted and balancing on your right foot, cross your left thigh over the right and hook the top of the foot behind the lower right calf and keep balancing on the right foot.

Next, you have to cross your open arms in front of your torso (like you are giving yourself a hug) so that the left arm is above the right (with your elbows bent) until your palms are pressed together. Your elbows should be pushing down so as to compress the lymph nodes.  As such, this yoga posture helps regulate body temperature by compressing the lymph nodes.

Garudasana also stretches and releases tension from the upper back, shoulders, hips, thighs, calves and ankles and helps with Sciatica.  Do avoid this pose if you have any knee issues.

Damian is an authorised teacher of Prana Vashya Yoga.  The Prana Vashya Yoga School on Queens Road in Leicester is now open.  Please contact Damian for class time details, etc:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/

Dhanurasana

Dhanurasana means ‘posture held in the position of a bow’: “Dhanu” means ‘bow’ and “Asana” means ‘pose’. So, when you reach the final position the body resembles a bow (the abdomen and thigh representing the wooden part of the bow and the legs lower parts and arms representing the bowstring). To reach the final position you need to lie on the ground on your front, stretch your legs as straight as possible, bend your knees lifting your thighs off the floor (inhaling) and catch hold of your ankles with your hands behind the back. Then exhale and raise your torso off the floor (weight on the thighs) bending your back like the shape of a bow.

Dhanurasana is a position known for many health benefits and advantages like strengthening the lower back, making your entire spine flexible and supple and reliving stiffness. This position also helps dissolve fat around the abdominal region helping with weight loss. In addition, by holding Dhanurasana you also massage your liver (which aids digestion) and blood is flushed throughout the entire body cleansing it and allowing the kidneys to work more efficiently. Further still, the secretion of the adrenal and thyroid glands is regularised as blood is flushed through the glands.  Finally, this posture works the following muscles (see the diagram below):

danurasana photo diagram FINAL

Dhanurasana is not suitable for everyone. Anyone who suffers from heart problems and/or high blood pressure should avoid this position; as should anyone with a hernia or abdominal issues (like ulcers or appendicitis) or serious back/neck issues.

To get the best out the posture try to use the leg muscles only and place the weight of the body into the thighs, letting the back be passively bend backwards. You also need to ensure that you breathe into the chest (and not the abdomen) when holding Dhanurasana. To assist with this, you can lie on a folded blanket to pad the lower abdomen until you get used to where the weight of the body should be. With regular practice, it will become easier.

Damian is an authorised teacher of Prana Vashya Yoga.  The Prana Vashya Yoga School on Queens Road in Leicester is now open.  Please contact Damian for class time details, etc:

Email: damiancadmanjones@gmail.com

Tel: 0777 900 1896

Facebook : https://www.facebook.com/queensroadyoga/