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Ardha-matsyendra-asana The Half Spinal Twist Pose

1:Sit in any comfortable cross-legged position.
2:Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip.
3:Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh.
4:While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand.
5:Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left.
6:Repeat the posture the other side by reversing directions 2-6.
Comments:
The Half Spinal Twist is one of the best Yoga postures for cultivating flexibility and strength in the spine. It sooths stiff necks and upper back tension caused by stress, poor posture, or prolonged periods of sitting in one position. 
The alternating compression and release of the abdominal region flushes this area with blood and massages the internal organs. Muscles of the stomach and hips are also toned from repeated practice of the Half Spinal Twist.
Durations/Repetitions:
The posture can be held for as long as you are comfortable. (One repetition consists of performing the posture on each side. Two to three full repetitions should be done at each session.

Ekapada-asana - The One-legged Pose

1:Stand with the feet together and the arms by your sides (see the tad-asana).
2:Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. (standing about five feet from a wall would be helpful).
3:Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.
4:Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.
5:Pause for a moment then swing the leg backward while bending forward at the waist.
6:Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.
7:Hold the posture for at least 30 seconds and then return slowly to a standing position.
Comments:
The ekapada-asana tones and strengthens leg muscles, improves sense of balance and helps sharpen concentration. 
The ekpada requires that you become aware of your body/mind as a whole. As you practice this posture turn the attention away from distractions of the mind and center it on full body-awareness. Continual effort in the ekpada-asana in this way will help cultivate concentration. 
The "closed eyes" variation (see below) intensifies the effect of the posture. Instead of relying on a fixed point of vision as an "anchor" the practitioner will cultivate an inner stability. The ekpada-asana also gives strength to the hips and lower back.
Durations/Repetitions:
This posture should be held for a minimum of 30 seconds and can be extended to up to several minutes. Repeat at least twice on each foot.
Variations:
When you can remain in the ekpada effortlessly for at least 30 seconds without wavering or losing balance, try doing it with the eyes closed. This variation makes the posture quite challenging but it increases the benefits as described above.

Trikona-asana - The Triangle Pose

1:Stand in the tada-asana (Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.


2:Separate the feet slightly further than shoulder distance apart.


3:Inhale and raise both arms straight out from the shoulders parallel to the floor with the palms facing down.


4:Exhale slowly while turning the torso to the left, bend at the waist and bring the right hand down to the left ankle. The palm of the right hand is placed along the outside of the left ankle. The left arm should be extended upward. Both legs and arms are kept straight without bending the knees and elbows.
5:Turn the head upward to the left and gaze up at the fingertips of the left hand. Inhale and return to a standing position with the arms outstretched.
6:Hold this position for the duration of the exhaled breath. Exhale and repeat steps 4 - 6 on the opposite side.
Comments:
The trikona-asana is an excellent posture to do early in your routine. The forward bending and lifting stimulates blood flow and helps to stretch and relax the back, shoulders, legs and arms as well as increases the flow of blood to the head. The muscles of the thighs and calves as well as the hamstrings are stretched. The slight twist of the spine creates suppleness in the spinal discs and relieves lower back discomforts.
The posture can be held longer by breathing gently through the nostrils rather than holding the breath. Another variation is to perform the trikona-asana rapidly thereby giving it a slightly aerobic effect.
Durations/Repetitions:
Remain in the forward bending position for the duration of the exhale breath. Do two or three repetitions (one repetition consists of bending forward on both sides).

How to Meditate

Meditation
Meditation is of primary importance in Hinduism. Meditation or "dhyana" is sustained concentration on God that help us delve deeper into our innerself in order to seek mental peace, strength, conviction, clarity and confidence. The following articles and resources will increase your awareness about this powerful mental discipline.

1:Find some time out of your daily schedule.
2:Find a quiet place and sit down.
3:Be comfortable. Relax.
4:Keep the face serene. Chin up.
5:Close your eyes slowly to experience a void darkness. ( Remember to keep your eyelids closed throughout the following steps)
6:Look into your eyelids as if seeing with your eyelids open.
7:Keep your mind empty of people, place, things, color or any form.
8:Try and concentrate on the center of your forehead.
9:If thoughts arise, bypass them and keep looking with your eyelids closed, going deeper and deeper, leaving form, name, color, and activities far behind you.
10:Experience the motion of going, as if driving in a car, and you'll be going deeper and deeper - beyond the body and senses.
11:As you go deeper and deeper with your eyes closed in this dark place, you may see the swirling of smoke-like colours flickering in the darkness and silvery flashes of light.
12:Look straight in front with your eyelids closed and keep going further and further.
13:To keep you alert in meditation, take slow deep breaths. Colors will swirl and change pattern rising with each breath.
14:Keep breathing steady. Let thoughts come and go. You're on a journey going beyond the body and form.
15:After you feel totally calm and relaxed, gradually open your eyes and spring back to life with renewed energy. 
Tips:
1:Do not sit for meditation with workload on your mind.
2:Wear simple, loose clothes, preferably white in color.
3:If concentrating on 'nothing' seems difficult, try concentrating on your breathing. Another way to concentrate is by uttering the sacred syllable "Om" loudly, which helps arrest your thoughts as it resonates through your body.

Naga-asana - The Cobra Pose

1:Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.

2:Turn the head and place the chin on the floor. Inhale then exhale slowly through the nostrils and swing the arms around until the hands are placed just below the chin with the palms down and the finger tips of each hand almost touching and the elbows on the floor.

3:Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.

4:Tilt the head as far back as possible and hold the posture for the duration of the inhaled breath.

5:Exhale and reverse the process to return to position .

BENEFITS:

Affects the adrenal glands, sending them a richer supply of blood.

Tones ovaries, uterus and liver.

Muscles of the back, abdomen and entire upper body are strengthened by the practice of the Cobra Pose.

Aids in relief and elimination of menstrual irregularities.

Relieves constipation.

Limbers spine.

People suffering from gas after meals will find this pose very useful.

Excellent for slipped discs. It adjusts displacements in the spinal column and tones the sympathetic nerves.

Beneficial for back ache due to overwork or long hours of standing.

WARNINNG:

Not recommended if you are suffering from peptic ulcer, hernia or hyperthyroid.


When bending the body backwards, be sure not to make any violent jerks, as this may injure rigid muscles

Matsya-asana - The Fish Pose

1:Lie flat on the back in the shava-asana.


2:Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor.


3:Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.


4:Return to the shava-asana.
The matsya-asana creates a great expansion and stretching of the chest which helps relieve upper respiratory congestion as well as benefits the heart. Additionally, the sinus are drained and opened from the inversion of the head, stretching of the neck and pressure placed on the top of the head. The thyroid and parathyroid glands are stimulated as well.
Durations/Repetitions:
Since this is not a difficult posture, it is recommended that you breath while holding it for between two and four minutes. If you are uncomfortable breathing, hold the posture for the duration of the inhaled breath. Repeat two or three times.

Baddha-kona-asana

1:Sit on the floor with the legs together and extended straight out in front. Keep the back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply.


2:Exhale and bend the knees drawing the feet toward the torso.


3:Place the soles of the feet together, clasp the hands over the feet interlocking the fingers pulling the feet closer and placing the heels against the perineum. The outer edge and small toe of each foot should touch the floor.


4:Lower the knees to the floor and keep the back straight. Use the elbows to press down on the thighs if necessary to bring the calves and knees to the floor. Hold the posture breathing gently through the nostrils.


5:Release the posture and sit with the legs extended out and hands on the thighs.
Regular practice of the baddhakona-asana stretches the knees and stimulates circulation in the legs. It should be practiced frequently until one is comfortable sitting in the padma-asana. The main areas of the body that are stimulated, besides the legs, are the stomach, pelvis and lower back. It is said to keep the kidneys, prostate and bladder healthy. Thebaddha-konasana is one of the few postures that can be practiced comfortably soon after eating.

Durations/Repetitions:

Hold the posture from thirty seconds to two minutes depending on comfort. Repeat two or three times.

Gomukha The Cow-face Pose

1:Sit in a crossed-leg position, right leg over left.


2:Spread the legs as far apart as possible without bending the knees.


3:Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.


4:Grasp the right foot with the left hand and keeping the foot on the floor place the heel of the right foot against the front-left portion of the left buttock. The right knee should be directly on top of the left knee.


5:Inhale slowly through the nostrils and raise the right hand over the head and bend the right elbow. Reach behind the back with the left hand and clasp the fingers of both hands (forming an "s" shaped lock).


6:SHold the posture as long as you can comfortably hold the inhale breath. Exhale slowly and then repeat the posture reversing the arms and legs.


This posture stretches the arms, upper back, chest and the sides of the chest and abdomen. As the shoulder blades are stretched backward the lungs are expanded and as the abdominal muscles are lifted the stomach is toned. It helps to relieve neck strain, backache and tight shoulders. The hands, fingers and wrists are strengthened.

Durations/Repetitions:

You can either hold the posture while the breath is held or you can try holding the posture while breathing gently through the nostrils. If you choose to breath, then hold the posture for thirty seconds to a minute. Repeat the gomukha-asana two to three times on each side.

Variations:

If you are unable to lock the fingers behind the back you may grasp one end of a small piece of cloth in the right hand and the other end of the cloth in the left hand.

Vriksha-asana - The Tree Pose

The challenge of the vriksha-asana is maintaining balance on one leg. Poor balance is often the result of a restless mind or distracted attention. Regular practice of this posture will help focus the mind and cultivate concentration (dharana).

When practicing vriksha-asana it may help to imagine or picture a tree in the mind and apply the following technique: Imagine that the foot you are balanced on is the root of the tree and the leg is the trunk. Continue by imagining the head and outstretched arms as the branches and leaves of the tree. You may be unsteady for a while and find the body swaying back and forth, but don't break the concentration. Like a tree bending in the wind and yet remaining upright, the body can maintain balance.

Aim to achieve the "rootedness" and firmness of a tree. Regular practice of the vriksha-asana improves concentration, balance and coordination. Because the weight of the entire body is balanced on one foot, the muscles of that leg are strengthened and toned as well.

As you advance in this posture and are able to remain standing for more than a few moments, try closing the eyes and maintaining your 

balance.

Durations/Repetitions:

Hold the vriksha-asana as long as your comfortably can. Repeat it two or three times on each leg.

Vriksha-asana - The Tree Pose

"Standing straight on the left leg, bend the right leg and place the right foot on the root of the left thigh. Stand thus like a tree on the ground. This is called vriksha-asana."

1:Stand with the feet together and the arms by your sides (see the tad-asana).
2:Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.
3:Balancing on the left foot, raise both arms over the head keeping the elbows unbent and joining the palms together. Hold the posture while breathing gently through the nostrils for about 10 complete breaths.
4:Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.

Siddha-asana The Accomplished or Adept Pose

Siddha-asana helps to establish an equilibrium throughout the body/mind. It will also help stretch the legs and pelvic area to the point where the padma-asana can be held effortlessly. Either posture, by creating a firm foundation with the legs locked in a crossed position and the spine held straight and motionless, awakens the attention and helps cultivate concentration.
 When concentration is highly focused and undistracted, meditation follows.
1:Begin in a seated posture. Bend the left knee and grasp the left foot with both hands and place the heel against the perineum and the sole of the foot against the inside of the right thigh.

2:Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.

3:Bend the right knee, grasp the right foot with both hands and place the outside edge of the right foot where the calf and thigh of the left leg meet, right ankle over left ankle. The heel of the right foot should line up approximately with the navel and be as close to the pubic area as possible.

4:With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead.

Durations/Repetitions:
Sit in the siddha-asana for a minimum of 2 seconds and extended the time up to ten minutes or more.

Bala-asana - The Child Pose

The bala-asana is one of the more relaxing Yoga postures and can easily be done by beginners. As part of your Yoga routine it is best used as a counter-pose to any posture that stretch the spine backward.



1:Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose).


2:Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.


3:Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.


4:Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to asn upright kneeling position with your back straight and your hands on your thighs.


5:Repeat the posture at least one more time.

Padma-asana - The Lotus Posture

The Sanskrit word padma means lotus. Besides the obvious reference to the similarity of the folded legs to lotus petals, the lotus hold special significance in reference to Yoga and Meditation. Though rooted in the mud, the lotus blossom rises above to blossom in the sun. Although it grows in pools of water the leaves of the lotus always remain dry. The symbolism of the lotus points to the purity of consciousness and the journey of transformation from ignorance to awakening."Place the right foot on the left thigh and the left foot on the right thigh...with the soles upward, and place the hands on the thighs, with the palms upwards...This is called Padma-asana, the destroyer of all diseases. 

The Lotus Posture (padma-asana) Instruction:

1:Sit on the floor with the legs stretched out straight in front.

2:Bend the right knee and grasp the right foot with both hands and place it on top of the left thigh bringing the heel as close to the navel as possible.

3:Bend the left knee and grasp the left foot with both hands and place it on top of the right thigh bringing the heel as close to the navel as possible.

4:Both knees should be on the ground and the soles of the feet are pointed upward. The spine is held straight but not rigid.

5:The position of the legs may be switched after a period of time if the posture becomes uncomfortable.

technique for effective meditation.

It is usually done in a course of 10 days, when the participants refrain from reading, writing, and even talking (except discussing difficulties faced during meditation with the teacher). Set aside 15 minutes. Find a quiet place. Sit down cross-legged on the floor or a chair with a straight back. Become aware of your breath. Take a mental note of whatever feeling you are experiencing. Open your eyes slowly after 10 or 15 minutes and get up gradually. Do not worry if you do not get any great insights in your first session. Try to be aware of your senses and emotions and their impact on you.

Important prerequisite for meditation:

For successful meditation, we must be 'grounded'. Grounding is that anchor that helps us to be stable in the meditative process. Normally, grounding can be anchoring to your breath or your body movement while in the meditative state. It can happen that as you proceed in meditation, you reach a stage of unknown where you have no confidence to proceed further. At such a time, grounding is of great help as it provides a memory of where you are and what you are doing. It provides a stability to rest upon as energies start to change while proceeding in meditation.

Understanding the meditation process

Meditation can be described as a continued, unbroken awareness of the mind in its raw state. It involves the overcoming of distractions and dissipated energies into a blissful awareness.
Meditation teaches us to be a 'witness'. While we are meditating, we are detached and enjoying the moment. But the moment we finish, we lose it and return to our distracted state. So, we need to develop a meditative lifestyle. This lifestyle will help us observe and understand why we oscillate between the calm meditative state and our daily state of mind. We then understand what patterns of our lifestyle disturb our calm, blissful state.

yoga health

Yoga is an ancient physical and spiritual discipline and branch of philosophy.Yoga asanas (postures or poses) help condition your body. yoga mudra is a gesture or movement to hold energy or concentrate awareness;yoga focuses on the mind by teaching you to concentrate on specific parts of the body. For instance, you may be asked by the instructor to focus deeply on your spine, or let your mind go and have your body sink into the floor. This awareness keeps the mind-body connection sharp and doesn't allow a lot of time for external chatter (like worrying about what you're going to have for dinner or the presentation at the office that you're preparing for). Instead, the focus is internal, between your head and your body. An example is savasana (the corpse pose), which is practiced by virtually all schools of yoga. During savasana, you lie on your back with your eyes closed and just let your entire body sink into the floor. The idea is to not fight any thoughts you have, but to let them come and go while the instructor leads you through visual imagery to help you focus on how your muscles feel. The result is to drift into a peaceful, calm, and relaxing state. Savasana is generally the final pose of a yoga session before final chanting and/or breathing exercises.

Learning Yoga Your Source for Beginners Yoga Online

Learning Yoga will show you that the body and breath are intimately connected with the mind, and how taking a holistic approach to your daily life can bring harmony to all that you do. So much can be achieved through learning yoga; we hope that you will be inspired to make it a part of your life.