3 Yoga Asanas for Yoga Asanas –
Chatus Pada Asana – 00:08
Makara Asana – 01:03
Ushtra Asana – 02:20
Pawan Mukha Asana – 04:31
Bhujanga Asana – 07:16
PRESENTED BY: DR.ANANDA BALAYOGI BHAVANANI OF ANANDA ASHRAM ICYER PONDICHERRY
Chatus Pada Asana –
Procedure :
Sit in Vajrasana. Place both palms on the ground in front of you and lift up until you are in a four footed pose. Your weight should be equally balanced on your two hands and knees. Keep your body parallel to the ground and perform deep and rhythmic breathing. When we perform chatus pada asana, our body organs are free from the negative effects of gravity that are otherwise always present during the upright stance of our daily life. After performing the posture for a comfortable period of time, slowly relax back to the Vajrasana and enjoy the feeling of relief that is produced by this simple but effective posture.
Makarasana: (Crocodile Pose)
Start in Sphinx Pose. Stack your palms in front of your face and rest your forehead down on the backs of your hands.
Stretch your legs out down your mat, hip width distance apart. Let your ankles gently roll out, without twisting or straining your ankles.
Take a deep inhale, then exhale deeply to fully relax your body. Feel as if you are melting into the floor, holding no muscular engagement.
Close your eyes and relax. Breathe here for up to 5 minutes, then push back to Child’s Pose.
Ushtra Asana (Camel Pose)
Sit on knees and bend backwards.
Hold right ankles or heel with right hand and left ankle or heel with left hand.
Now bend your neck and head backwards as much as you can and push waist area slightly forward.
Breathing should be normal for 6 to 10 seconds in this position.
After 6 to 10 seconds return to the first position by bending forward. Release your hands from heels. This is your one round of Ushtra Asana. Repeat this for some more rounds.
Bhujangasana (Cobra Pose) :
Start by lying flat on your stomach on a comfortable, level surface, preferably a yoga mat. Make sure your feet are together with the tops of them against the floor. Spread your hands on the floor under your shoulders and hug your elbows against your rib cage. Close your eyes and inhale slowly, deeply. Feel the stability in your pelvis, thighs and tops of your feet. Imagine them rooted to the ground throughout Bhujangasana. Exhale gradually before opening your eyes. Continue breathing slow and deep. As you inhale, steadily straighten your arms and lift your chest from the floor. Be mindful as you extend your arms. Do not fully straighten them if this feels uncomfortable. Rather, extend through and deepen your stretch to create a graceful, even arc in your back. Use the stretch in your legs and back, instead of exerting yourself to gain height and risk overarching the spine. Press your tailbone toward your pubis and lift your pubis toward your navel, narrowing your hips. Keep your shoulders broad, but relaxed, with the blades low on your back.
Pavan Mukha Asana (Wind Releasing Pose) –
Steps –
Lie down on your back with the feet together, palms at your sides.
Inhale, and raise the right leg up to an angle of about 30 degrees.
Bend the right knee, catching the knee with both hands and pressing into the
chest.
Exhale, and raise your head, touching the forehead to the knee.
Inhale and bring the head back to the ground.
Stretch the right leg forward at an angle of about 30 degrees.
Exhale, and bring the right leg back to the ground.
Repeat the steps with the left leg.
Next do the steps with both legs together.
Repeat a second time first with the right leg, then with the left leg, and finally with both legs together.
Rest in Shava Asana.
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