KASYAPASANA:

KASYAPASANA:

This asana is dedicated to the sage Kasyapa, son of the sage Marichi, a son of Brahma. He boreA an important share in the work of creation. It is said that Kasyapa married the thirteen daughters of Daksa. He beggot by Aditi the twelve Adityas(the gods0 and by Diti the Daityas (the demons), By his other wives he had diversified and numerous progeny such as serpents, reptiles, birds and nymphs of the lunar constellations. He was thus the father of Surya ( the sun god) and all living beings and is often called Prajapati(the Progenitor).

Techinque:

1.Stand in Tadasana.Bend forward, rest the palms on the floor as in Uttanasana and take the legs back about 4 to 5 feet, I Adho Mukha Svanasana.

2. Turn the whole body sideways to the right and balance on the right hand and foot. The outer side of the rifght foot should rest firmly on the floor. Place the left foot over the right foot, rest the left palm on the left hip and balance keeping the body straight

.3. Exhale, bend the left knee and place the left foot at the root of the right thigh as in half Padmasana. Swing the left arm from the shoulder behind the back and with the left hand catch the left big toe. This is the final position. Balance in it for some time with deep breathing. The entire chest and the extended right arm should be in one plane.

4. Exhale,.release the right foot and place it again over the right one and put the left hand o the left thigh. Take a few deep breaths.

5. Exhale, turn the body over to the left so that it balances only on the left hand and foot. Place the right foot at the root of the left thigh in half Padmasana and catch the ritght big toe from bwehind the back with the right hand. Balance on the both sides for an equal length of time.

6. Exhale, relaese the right foot and place it over the left foot and the right hand on the right thigh.

7. Rest the right palm on the floor and come back to Uttanasana, take a few breaths and with an exhalation return to Tadasana.

Effects:

This asana strengthens the hands and relieves pain and stiffness in the sacreal region of lthe spine.

ARDHA BADDHA PADMA PASCHIMOTTANASANA

ARDHA BADDHA PADMA PASCHIMOTTANASANA

1. EXHALE. Place the right foot on the left thigh. Raise your right arm up and bring it back grab the right foot with the right hand. Bring left arm up and down grab the outside of the left foot. Look to the toes, as in A. XOr place the sole of the right foot in the inside of the left leg and grab as far as possible with your hands, as in A1.
2. INHALE. . Look half the up to the horizon keeping the grip. Lengthen the spine.
3. EXHALE. Bend forward. STAY HERE FOR 5 LONG DEEP BREATHS
4. INHALE. Look half the up to the horizon. Lengthen the spine.
5. EXHALE. Release the legs. VINYASA

-REPEAT ALL THE STEPS IN THE LEFT SIDE-
-VINYASA-

EFFECTS:

Due to the half lotus pose,the knees become flexible enough to execute the full lotus pose. While placing the chin on the knee of the extended leg, the bent knee is brought close to the stretched leg. This gives a good pull to the navel and abdominal organs. Blood is made to flow round the the navel and the geniytal organs. The navel is considered top be a nerve centre, and the Svadhisthana Chakra, one of the purificatory fly-wheels in the human vervous system, is situated there. This chakra corresponds to the hypo-gastric plexus. The pose is recommended for persons with rounded and drooping shoulders.

BHARADVAJASANA

Bharadwajasana

Alternate spelling:

BharadvajasanaThis Asana has been named after Sage Bharadwaja

Who was sage Bharadwaja?

Sage Bharadwaja belongs to the Brahmin clan which was known for its physical activities and practice of the martial arts. He was the father of sage Dronacharya, the teacher of the Pandavas and Kauravas in Mahabharata.The birth of Drona is quite interesting which has been recounted in the Mahabharata quite elaborately. Since in this case Drona was not born out of a woman, but a clay pot.Sage Bharadwaja's other son was sage Garga - who was also a vedic scholar as his father. Garga was also a renowned astrologer who gave Krishna his name.I found this Asana very useful in progressing to Ardha-MatsyedrasanaBreathing: Breath in when twisting the torso to the back. I am still, as usual, still to go a long way grappling this Asana. The twist here should be even more pronounced.

BHARADVAJASANA

This asana is dedicated to the sage Bharadvaja whose son, Dronacharya, was the military preceptor of both the Kauravas and Pandavas.

technique

1. Sit on the floor with both legs stretched straight in front of you.

2. Flexing the knees, draw the legs back and bring both feet to the right, beside the right hip. Rest the ankle of the right foot on the arch of the left foot.

3. Rest buttocks on the floor. Cup your palms. Place the left hand's fingertips behind the left hip and the right hand's fingertips outside the left thigh. Pressing fingertips on the floor, lift the trunk, extending the spine upwards. Do not sit on your feet; ensure that the buttocks are firmly on the floor.

4. Exhale and turn your trunk about 45° to the left. Place your right hand on the left thigh near the knee. Using the pressure of the right hand against the left knee, exhale and turn further. Then, straightening the right arm, insert the right palm under the left knee so that the face of the palm is on the floor.

5. Exhale. Turn left arm backwards from the shoulder. Bend at the left elbow and clasp the right upper arm with the left hand.

6. Tuck your shoulder-blades in and lift the sternum. Rotate the trunk till the right side of the body is in line with the left thigh. keep the left hip and the left shoulder in the same line. Do not lean backwards.

7. Turn your neck to the right and gaze over the right shoulder.

8. Hold this position for half a minute with deep breathing.

9. Loosen the grip of your palms and return to the first position. Then repeat the pose on the other side, taking both legs to the left and rotating the trunk to the right. Stay for the same duration of time on both the sides.

specialtechnique

• If you experience difficulty in practicing this pose, sit on a blanket 2 inches thick. The feet should rest on the floor.

• A beginner can also practice this asana using the wall as support, so that the hips can twist around more easily.

• Sit with your left buttock touching the wall.

• Place both feet near the right buttock and the left knee and thigh against the wall.

• Put your right hand under the left thigh. Place left palm on the wall in line with the shoulders. Pressing left palm against the wall, raise the trunk and turn it to the left.

• Repeat the pose on the other side, with the right buttock against the wall.

Benefits

• The asana works on the dorsal and lumbar regions of the spine, making the back supple. • Regular practice of this asana relieves arthritis.