ADVANCED ASANAS

The Great yogi Patanjali defined the Asana (posture) as
‘Sthirm sukham asanam’
Which means being firm in a position is called as asana or posture.
Its general question arising in mind that how many asanas are there in yoga; as per yogic texts how many living species are there that much asana are there, which further tells there are Eighty-four lacks of postures are there. Some Yoga texts mentioned out of them some important postures. At present day thousands of asanas were practising in the whole world.

Even though for the general health medium asana practises in of, but for the interest of learning more, one can practice advance asanas. But it is always important that before starting advance asana practice, one has to do basic yoga postures at least two months, if one follow this order it will helpful for the follower to prevent any damage by the practice.

For getting and keeping good health regular practice of postures are very important. First thing one can get by the practice of asanas is Laghutvam, which means lightness of the body and over all health will improve.

Yoga is an experience, instead of listening or reading about its benefits always better to practise, experience and enjoying it......

SHIRSASANA (HEAD STAND POSE)
In Sanskrit ‘Shira’ means Head .So this asana is translated as head stand pose.
Due to its maximum benefit for the follower this posture called as king of postures.





BENEFITS:

1. The practice of Shirsasana directs an enriched oxygenated blood supply to the brain cells. So regular practicing of shirsasana rejuvenates the entire brain.

2.Shirsasana is very good to increase memory, concentration, IQ.

3. Shirsasana activates thyroid glands, which helpful to overcome from thyroid related disorders like obesity, and weakness.

4. By regular practice of shirsasana even one can control graying, falling of hairs.

5. Shirsasana found useful in treating sexual disorders like prostrate problems, hydrosol, and menstrual problems.

6. Its found that the practice of shirsasana helpful to overcome from migraine and headaches.

7. Shirsasana gives relaxation to the brain blood vessels, makes them strong. So to overcome from stress, mental tension it is very effective.

8. Shirsasana helps to improve the functions of sensory organs.

9. Shirsasana drains the accumulated blood from the lower part of the body like, legs and foot. By this it helps to relief from varicose vein.

10. The organs of pelvic and abdomen were rejuvenate from shirsasana practice. Good, to improve digestion, elimination etc.

11. Good to get controlled mind for meditation.

12. The whole body-mind, getting benefit by shirsasana, so this posture is very good for getting and maintaining good health, due to its maximum benefit this posture called as King of postures.

LIMITATIONS:

People suffering from high blood pressure, malfunctioning of heart, weak eye blood vessels, any form of blood haemorrhage in head, slipped disc, who is suffering from kidney problems, people with pain or pus in ears, people suffering from any severe health problems should not do shirsasana at all.

NOTE:

1. When you are physically tired not try shirsasana.

2. One should be always in empty stomach while practising shirsasana.

3. Begining days don’t try on the centre of the floor, until full confidence on balance try with wall or nearer to wall.

4. Beging days two minutes of practise in off, after getting mastering over this posture practice up to five minutes.

5. One should do suptha vajrasana as counter pose for shirsasana, never try to getup immediately.

6. Shavasana is a must after shirsasana practice.



TITTIBHASANA

‘Tittibha’ means one small insect, the final position of this posture looks like this insect, so this posture called as Tittibhasan.



BENEFITS:

1. This posture makes the abdomen, chest muscles stronger.

2. Giving good exercise to the thighs, neck and sacro-lumber part of the body.

3. Makes the shoulder stronger.

4. Very good posture to increase the concentration

LIMITATION:

The people have any past hand or shoulder injury, should not do this posture


KAKASANA (CROW POSTURE)

‘Kaka’ means Crow, the final position of this posture looks like crow, so this posture called as Kakasana.



BENEFITS:

1. This posture makes the abdomen, chest muscles stronger.

2. Giving good exercise to the thighs, neck and sacro-lumber part of the body.

3. Makes the shoulder stronger.

4. Very good posture to increase the concentration.

LIMITATION:

The people have any past hand or shoulder injury, should not do this posture.


NOTE:

The benefits of this posture are same as of Tittibhasan. But this posture easy compare to the Tittibhasan, so always better to learn Kakasana first, after getting mastering over it, try to practice Tittibhasana.



KUKKUTASANA

In Sanskrit ‘kukkut’ means cockerel. The final position of this posture resembles a ‘cockerel’. So this posture is called as kukkutasana.



BENEFITS:
1. Loosens up the legs.
2. Makes the shoulder stronger.
3. Helpful to increase the concentration.

NOTE:
 First one should able to sit in padmasan ; for getting padmasan practice everyday butterfly stretching and try to sit cross legs on the floor few minutes everyday.
 If any shoulder problem or arthritis there, they should not try these pose.



VEERA BHADRASANA-3 (WARRIER POSE-3)

‘Veera bhadra’ is one of the Gana (can call as Soldier) of lord Shiva. This pose dedicated to him, so this posture is called as Veerabhadrasana. This posture also called as Warrior pose.



BENEFITS:

1. This posture gives, calmness, concentration, energy to the follower.

2. Veerabhadrasana makes the thigh muscles strong, so this posture very helpful for athletes.

3. Very good posture to maintain flexibility of spine.

4. Giving exercise to the most muscles of the body, so helpful to get good muscular health.

NOTE:

Practice Veerbadrasan-3 only after mastering over Veerabhadrasana 1 and 2.


UTTANA KOORMASANA

‘Uttana’ means standing, ‘Koorma’ meanstortoise. This is tortoise posture in standing position, so this posture called as uttana koormasana.



BENEFITS:

1. This posture tones the spinal nerves.

2. This posture specially recommended for relieving constipation.

3. Improves the functional efficiency of the abdominal organs.

4. Helpful to reduce tummy and reduces fat from the abdominal region.

5. Good posture to get mental relaxation.

LIMITATION:

The people suffering from slipped disc, hernia and sciatica should not try this posture.


NOTE:

1.Don’t bend the knees much, beginning try this posture only half, after few days try to practice full.

2.Always do the counter pose for any forward bending posture, the best counter pose for uttana koormasana is Ardha chakrasana.


MAYURASANA (PEACOCK POSTURE)

‘Mayura’ means ‘Peacock’, the final position of this posture resembles a peacock with full plumage. So this posture called as Mayurasana.




BENEFITS:

1.The peacock has the strength to digest the poison of a snake, yogic texts tells that by the practice of this posture ones digestive power become so good that he can even digest the poison.

2.This posture found very effective to over come from Diabetes.

3. Mayurasana helpful to get relief from constipation, flatulence, sluggishness in the liver and kidneys.

4. Helpful to harmonies the different glands of the endocrine system.

5. One of the best postures to keep the digestive system in good, efficient order.

6. This posture strengthens the muscles of the whole body and develops the muscular control along with sense of balance.

7. Very good posture to remove toxins from the body.

LIMITATION:

1 The people suffering from high blood pressure, hernia, any heart problems and ulcers should not practice this posture.

2.In general ladies not suppose to do mayurasana; there are two reasons for this:
a) .The wrist and elbows of ladies are weaker compare to gents.

b) . During the practice of mayurasana the Ovaries and reproductive organs get pressure, so there may be chance of damage to the reproductive organs. So unless experts advise ladies should not try this posture


NOTE:

1.The practice of mayurasana is very harder in the beginning, so beginning few days practice Hanasan (swan pose), which is similar to mayurasan, but little easier, after getting mastering over hanasan, try to practise Mayurasana.

2. During the practise lot chances of fell down on the floor, and your nose will crush on the floor, so better to keep a cushion under the face.


YOGA NIDRASANA

‘Yoga nidra’ means yogic sleep; it means state in between sleep and awareness, where ones eyes were closed, but he can know the past, present and future by inner eye. As by yogi’s belief, this posture helpful to get that state. So this posture called as yoga nidrasana.



BENEFITS:

1. This posture helpful for kidneys, liver and pancreas to increase their efficiency.

2. Yoga nidrasana is one of the good postures to prevent prostate disorder.

3. This posture is considered as the most advanced forward bending posture, its gives good exercise to the back and full body.

4. This posture practice raises the body temperature, so the yogis doing Sadhana in cold places like Himalaya practicing this posture to survive in cold places.


NOTE:

1. After-getting mastering over most forward bending postures only tries to start this posture practice.

2. This posture should do with very care and only healthy people can do this posture, so tell all your health status to your Teacher, before starting this posture.


HANUMASANA

‘Hanuman’ is the one form of god, worshiping in India. Hanuman was the servant of Lord Rama. Hanuman Jumped to Sri Lanka in search of goddess Seetha (Wife of Lord Rama, she was kidnapped by demon Ravana) in this position. So this posture called as Hanumasana.



BENEFITS:

1. Hanumasana is the ultimate posture to get the leg flexibility at the hips.

2. The regular practice of this posture helpful for trouble free delivery.

3. Very helpful for most of the sexual ailments.

4. Very good for thighs, and whole leg muscles.

NOTE:

During the beginning days of the practice place a cushion or folded blanket under the buttocks. This will helpful to prevent strain.


PARYANKASANA

In Sanskrit ‘paryanka’ means bed .This posture looks like lying on the bed in the final position, so it’s called as paryankasana. This posture also called as Supta vajrasana. The continuation of this posture called as Laghu vajrasana.




BENEFITS:

1. The blood circulation for the pelvic organs including sexual glands became good by regular practice of this posture. So this posture helpful to revitalize the reproductive system.

2. The ribcage and the lungs get good stretching, so this posture helpful to improve the breathing process, it’s found very useful to overcome from asthma, bronchitis.

3. This posture gives excellent massage to the abdominal organs, so helpful to alleviate various types of digestive disorders.

4. The nerves of the neck and the thyroid glands were influenced by the practice of this posture.

5. It’s an excellent counter pose for forward bending postures and sarvangasana (shoulder stand).

LIMITATION:
People suffering from peptic ulcers, hernia or any serious spinal ailment should not do this posture without expert’s advice


AKARNA DHANURASAN

In Sanskrit ‘Karna’ means ear, ‘dhanu’ means bow. This posture resembles an archer pulling back an arrow till ears in a bow immediately before shooting towards the chosen target. So this posture called as akarna dhanurasana.



BENEFITS:

1. This posture useful in treating hydrocele.

2. The regular practice of this asana loosening up the leg joints and strengthening the arms.

3. Helpful to remove neck ache and back pain.

4. Helpful to increase the concentration.

NOTE:
The yoga tells there are 16 energy centres in the human body, out of them the big toes are first one. So by holding the big toes during practice it will helpful to stimulate and activate the energy centre of the big toe.


EKA PADA RAJAKAPOTHASANA

‘Eka pada’ means one leg, ‘Raja kapotha’ means king pigeon. In this posture one has to expand the chest like king pigeon. So this posture called as eka pada raja kapothasana.



BENEFITS:

1. This posture helpful to overcome from Urinary system disorders.

2. Helpful to control unwanted sexual thoughts.

3. Gives good massage to thyroid, parathyroid’s glands, so helpful to over come from thyroid related problems.

4. Very good to get strong shoulder, thighs.

5. One of the good postures to maintain the flexibility of Spine.

LIMITATION:

People with slipped disc, low back pain, any heart related problems should not practice this posture.



PASHASANA(ROPE POSTURE)

In Sanskrit ‘Pasha’ means rope, in this posture the hands are using as a rope, so this posture called as




BENEFITS:

1. Pashasana is very good to increase the flexibility of heels and foot.

2. Good posture to reduce fat from the lower abdomen region.

2. Good to improve digestion, helpful to overcome from diabetes.

3. Regular practice of pashasana makes the shoulder stronger.

5. Gives good exercise to the back, helpful to get broad chest.

NOTE:
After mastering over Ardha matsyendrasana and Bharadwajasana try to practice this pose, it’s looking easier but it need lot time to get mastering.


KRAUNCHASANA

In Sanskrit ‘Krauncha’ means Swan, The final position of this posture looks like swan, so this called as Kraunchasana.



BENEFITS:

1. This posture gives very good stretching to the leg muscles.

2.Kraunchasana helpful to reduce fat from lower abdomen.

3.Good posture to overcome from flat foot.

4. Regular practice of kraunchasana helpful to prevent and overcome from varicose vein and Sciatica.


NOTE:

1. The people with low back pain should not try this posture.

2. This posture is the continuation of traingya mukhaika paschimottanasana, so after getting perfection in that posture, start practising kraunchasana.


POORNA NAUKASANA

In Sanskrit ‘Nauka’ means Boat; ‘Poorna’ means full, this posture looks like a Boat, in final position. So it’s called as poorna naukasana. This posture also called as Nabhi asana



BENEFITS:

1. This posture very good to reduce fat from abdominal region.

2. Good postures to overcome from sexual ailments.

3. This posture makes the navel region strong, helpful to overcome from gastritis.

4. Poorna naukasana found helpful to overcome from spine problems.

LIMITATION:
The people suffering from Ulcer, any type of abdominal disorders should not do this posture.


VASISTASANA

‘Vasista’ was a great sage of India. This posture dedicated to him, so this called as Vasistasana.



BENEFITS:

1. Vasistasana is the best posture to make wrist and shoulders
strong.

2. Giving good exercise to the legs, Increases the stamina of leg muscles.

3. Helpful to increase the concentration.

4. Good posture to make the waist region, lumbar region strong. In general it’s the best posture to get good stamina in the body.

LIMITATIONS:

The people with any type of shoulder or wrist injury should not do this posture. This posture is the continuation of ananta shayanasana, so beginning one-month practise anatha shayanasana, then start vasistasana.


EKA PADA SHIRSASANA

In Sanskrit ‘Eka pada’ means one leg,‘Shirsa’ means head. One foot is placed behind the head in the final position of this posture, so this posture called as Eka pada shirsasana.


BENEFITS:



1. This is one of the good postures to removing constipation and to stimulate peristalsis.

2. This posture gives good stretching to the sexual nerves and muscles, so very helpful to increase the efficiency of sexual organs.

3. Found helpful to increase the blood circulation in legs.

4. Best posture to overcome from varicose vein.

Limitations:

The people suffering from slipped disc, hernia, sciatica should not do this posture. Always one has to do counter pose for ekapada shirsasana. The best posture for counter is matsyasana....


NATARAJASANA

‘Nataraja’ is one of the names of Lord Shiva, This posture dedicated to Lord Shiva, so this posture called as natarajasana.

BENEFITS:



1. Natarajasana practises make the thighs strong.

2. Helpful to get expanded chest, gives good exercises to the whole spine.

3. Good posture to develop the nerves of the hands and legs, so helpful to strengthen the nervous system.

4. Good posture to increase concentration in Children.

LIMITATIONS:
The people suffering from slipped disc, arthritis should not do natarajasana.


SUPTHA TRIVIKRAMASANA

‘Suptha trivikrama’ is one of the names of lord Vishnu. This posture dedicated to him, so this posture called as Suptha trivikramasana.




BENEFITS:

1. This posture is good to prevent hydrosol.

2. Suptha trivikramasana makes the legs and thighs stronger, so good posture for athletes.

3. Good posture to prevent unwanted sexual thoughts.

4. Reduces the fat from the abdomen, thighs.

NOTE:

This posture even harder than hanumasana, so first get mastering over suptha padangustasana and hanumasana, then start practising this posture.


UBHAYA PADANGUSTASANA

In Sanskrit ‘Ubhaya’ means both, ‘padangusta’ means big toes. In final position of this posture, the both big toes are catches by the hands, so this posture is called as ubhaya padangustasana. The continuation of this posture called as Urdwa mukha paschimottanasana.



BENEFITS:

1. This posture is good to get balance of the body.

2. Ubhaya padangustasana practise gives good shape to the thighs and leg muscles.

3. Good posture to prevent hydrosol.

4. This posture makes the back strong, helpful to prevent back pain.

NOTE:

1. This posture is little harder so, beginning days if you feeling difficult to catch the toes catch the knees, after few days of practise try to catch the toes.



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