Parvatasana (Mountain pose) Parvatasana in Sanskrit means mountain. In this posture the body is stretched to look like a mountain. To relieve stress and revitalize your tired body and mind, parvatasana is one of the easiest pose. Technique: (Maintain the normal breathing throughout) 1. Take any comfortable posture. Even this posture can be done on the chair by keeping your body straight. 2. Take both the hands forward in the line shoulders. 3. Inter lock the fingers of both the hands keeping both the hands comfortable and avoid unnecessary strain. 4. Take the hands over the head and turn the palms up facing the ceiling. Stretch the body upwards with the arms stretched towards the sky. 5. Maintain the posture keeping the breathing normal. 6. To come back out of the posture relax the hands, turn the palms and bring the hands in the line of shoulders, release the interlock and bring both the hands down. 1. With regular practice it enhances the power of lungs. 2. It develops the proper breathing technique. 3. It helps in reducing the excess fat from abdomen, tummy, hips and waist.
4. It corrects the postural defects such as Kyphosis (which is a curving of the spine that causes a bowing or rounding of the back, which leads to a hunchback or slouching posture), and Lordosis (an inward curvature of a portion of the lumbar and cervical vertebral column). 5. Unnatural curvature of the spine and minor displacement of the vertebrae are corrected. 6. Till the age of 14 to 18 years it helps in height gain. 7. It improves the vitality because of the overall stretching of the vertebral column and spinal cord. 8. Parvatasana improves the sense of balance and ability to concentrate. 9. By regular practice of Parvatasana, Visceroptosis (which is prolapse or a sinking of the abdominal viscera (internal organs) below their natural position and pain in backbone is removed. 10. It is helpful for the asthmatic patients. 11. Blood circulation within the vertebral column improves thereby improving the nervous function. 12. Removes rheumatic pains and stiffness in the shoulders. 13. This Asana is very much beneficial for adolescent girls. The stunted (underdeveloped or undersized) development of the bust (and in elderly women the overdevelopment or sagging of the Breasts) is corrected by the regular practice of this Asana. Breasts attain a proper tone.beneficial to women after delivery. 14. This Asana acts as a good preparatory practice for Pranayama. Mental benefits: 1. Better circulation to the brain reduces mental fatigue and it improves concentration and memory power. 2. When feeling mentally exhausted, bored and sleepy, a wonderful remedy and to put you back in action instantly.
Tadasana (The palm trees pose) It is a basic posture. It gives the balance and stability for all other standing postures and it prepares your body for all other postures. Keep the legs apart, hands relaxed on the sides, this is called the relaxation posture. To get ready for going into asana bring both the legs together hands on the sides of the body. Keep the heels & the knees together toes apart by 45 deg. Now raise both the arms to the shoulder level keeping the palms facing the floor. Now raise the arms touching the ears, interlock the fingers, turn the palms upward also raising the heels, keeping the eyes open & gazing in the front to maintain the balance of the body. Slowly bring the heels down, hands down & relax. It gives you rid of heaviness or lethargy & feels fresh and energetic. It induces lightness and suppleness. It improves the functioning of the veins of the legs. Due to the stretch to the spinal column the health of the discs in between the vertebrae improves. Blood circulation between the vertebrae improves stimulating the nerves emerging there from it In the growing age (14 to 18 years) it increases height by vertical stretch of spine. For the middle or old age people it gets rid of the postural defects, maintaining the health of the spine. it increases the flexibility of the spine Back pain and can be treated with Tadasana. It strengthens ankles, knees, thighs and firms up the abdomen and buttocks. It relieves sciatica It reduces flat feet
Technique: Padhasta Asana (Hand to foot pose) In Sanskrit language Pada means foot and hasta refers to the hand. Hence it is called Hand to foot pose. Stand erect, feet together, raise arms above head while breathing in, tilt slightly backwards, knees straight. Exhale and bend forward at the hips, keeping your arms extended throughout your movements. At the final position keep your both the hands absolutely relaxing Inhale slowly; draw the neck and head forward looking up bring your body to the original position. If your body is flexibly when you bend forward you can keep your fingers and palms under the toes of your feet. 1. In this posture there is great emphasis on the flow of blood to the head improving circulation to your face, without difficulties as we find in topsy turvy or head stand or unusual postures. 2. It cures abdominal diseases. Conditions of the bloating (blow up or expansion) of the abdomen. Constipation, indigestion and other gastric troubles can be greatly alleviated, eased or improved. 3. Strengthens the chest and the hands and the body becomes handsome and radiant. 4. It is useful for abdominal and back muscles 5. It reduces fat 6. Makes the spine flexible 7. Corrects the menstrual disorders in women Invigorates the nervous system by increasing the blood supply 8. Helps to relieve sciatica. Contraindication: People who have spinal problems, vertigo, hernia, cardiac problem, hypertension, ulcers, myopia.
If you find the posture difficult with both the legs together, keep the legs distant apart equal to your shoulders Don t bend your knees while bending Avoid during back pain KATI CHAKRASANA (WAIST ROTATING POSE) Kati Chakrasana is a twisting exercise (Very much beneficial for spinal health), which removes stagnant blood located in the different areas of the body, and encourages a fresh flow. Technique: Stand straight with the feet about shoulder width apart and arms by the side. Inhale as you raise the arms by the side to shoulder level Exhale as you twist the upper body (trunk) right side, wrapping the right arm behind the waist bringing the left hand to the right shoulder Turn the head fully to the right looking over the shoulders, hold the breath for few seconds Bring attention to the stretch in the abdomen Inhale and return to the starting position Repeat on the other side to complete one round, Repeat 7 to 10 times each side Keep the movement relaxed and smooth from left to right without a pause in the middle Contra-indications: Pregnancy; Slipped disc; Cervical spondylitis Improves the flexibility of the back and spinal muscles Relaxes the nervous system by stimulating the nerves passing through spinal column Massages the abdominal visceral organs. Manipura chakra, the centre point for the major nadis gets affected these movements Opens each and every vertebrae, removing stiffness in the spinal muscles Vitality and overall health improves