Adho Mukha Svanasana

{Downward facing Dog pose}

Name: – Adho Mukha Svanasana.

Sanskrit: – ??????????????|

Other Names: – Downward dog, downward facing dog pose.

Position type: – forward bend.

Preparatory Poses: – Uttanasana, Phalakasana.

Follow -up poses: – Sirsasana, Uttanasana.

-Steps And Benefits

Adho Mukha Svanasana is made from the Sanskrit words; in which meaning of Adho is ‘down’ Mukha means ‘face’ Svana means ‘dog’ and the meaning of asana is seat or posture. This posture is very similar to the position of dog facing downward so this asana named as Adho Mukha Svanasana.

The pose of this Asana is inverted and performed in the long way on a mat in which your hands and feet pushing against the floor. During this process hips are brought up in the air. The body in the long run frames a pyramidal triangular shape. This posture is like the position a pooch takes while extending in the wake of having a rest. The “Descending Facing Dog “or downward facing dog can be practiced as a preliminary stance for the standing postures, or to warm-up the muscles before a session of yoga.

Steps of Adho Mukha Svanasana

• To begin this stance or pose, you ought to begin off on your knees and hands. Keep your knees straightforwardly beneath the hips and your hands a little before your shoulders.
• Give your palms a chance to be spread out and your forefingers somewhat turned out or parallel.
• Exhale and lift your knees away from the floor far.
• At first, you can keep your knees somewhat bowed and your heels lifted up from the floor.
• At that point, stretch your tailbone far from your pelvis and press it delicately to the pubis.
• Now raise your sitting bones against this resistance toward the roof and draw your legs into the crotch.
• During exhalation let the highest point of your thighs be pushed back and your heel extended against the ground.
• Try to keep your knees straight however not bolted.
• Keep your thighs firm and roll the highest point of your thighs inwards. The front of the pelvis ought to be kept tight.
• Brace your arms and press your index finger effectively into the floor.
• From regions of the forefinger bases try to lift yourself.
• This ought to be done from your wrists to the shoulder tops.
• Keep your shoulder bones firm. At that point broaden them and convey them to the tailbone.
• Your head ought to be between your arms. Abstain from giving it a chance to drop.
• Adho Mukha Svanasana is a piece of the conventional surya Namaskar arrangement. It is likewise an exceptionally successful stance just independent from anyone else. You can stay in this stance for a couple of minutes.
• For leaving this stance, you ought to twist your knees to the ground, breathe out and stop in Balasana (Child Pose) and rest for a minute then continue this pose for 5 to 6 times.

 Tip for beginners

Have a go at twisting your knees, coming up onto the chunks of your feet, conveying the tummy to lay on the thighs and the sit bones up high. At that point sink your heels, fixing the legs keeping the high upward pivot of the sit bones. Additionally take a stab at bowing the arms marginally out to the side, drawing the mid-section towards the thighs.

Benefits of Adho Mukha Svanasana

• It stretches and gives strength to your whole body.
• Helps in relieving back pain.
• It rejuvenates your body.
• Useful in headache, fatigue and insomnia.
• Tones the body muscles.
• Gives strength to your legs, feet, shoulders and arms.
• Reduce anxiety and depression.
• By this pose your body gets a 360 degree stretch.

NOTE

Don’t perform this posture in case of carpal tunnel syndrome; if you are suffering from diarrhea avoid this pose. During the latter stages of pregnancy don’t do this Asana. In case of high blood pressure or headache you can use block for supporting your head. In case of chronic or recent injury to the arms, hips, shoulders and back avoid this. Before doing any yogic activities consult an expert and your doctor also.

Agnistambhasana

{Burning log Pose}-

Steps And Benefits

Agnistambhasana is a Sanskrit word which is made up of the combination of three words Agni+ Stambha+ Asana. In which Agni is refer to as Fire, Stambha means Statue and the meaning of Asana is seat, pose or posture. This Asana is also known as Burning log pose, Double pigeon pose and Fire log pose. This pose comes under the level of intermediate and it’s a hip opening asana. From a basic folded legs position, the shins are stacked on top of each other by putting the left lower leg on top of the right knee, then sliding the right foot forward until it is underneath the left knee. With a level back, the abdominal area folds forward to extend the stretch.

Steps of Agnistambhasana (Burning log pose)

• Sit on the yoga mat with knees bent, and keep your feet on the ground.

• Slowly lift up your shoulders and strongly roll the heads of your upper arm bones back. Now press the bottom tips of shoulder blades into your backward direction.

• Put your left foot under your right leg to the outward direction of your hip; keep your outer leg on the floor. Drift (stack) your right leg on your left leg. Make sure that your right ankle is outside the left ankle.

• If your hips are more flexible then, you can also slide your left shin in forward direction under the right. Keep your left heel beside your right hip.(In case of tight hips then and you feel uncomfortable then sit in Sukhasana )

• Press your heels and expand your toes.

• Keep your front trunk long, breathe out and fold forward from your crotches (groins). Make sure not to round forward from your gut (belly).

• Keep some space between your navel and pubis long. Keep your hands on the floor before your calf.

• While breathing, note that how your trunk or torso lift up slightly; when it does, try to lengthen from your pubis to your sternum after that on next breathe out , fold it deeper.

• Remain in this pose for 1 or 3 minutes. Breathe in and release the pose, sit comfortably in Sukhasana (Easy pose). Repeat the process with the left leg on top.

Benefit of Agnistambhasana

• It is very effective in opening up the hips and groins.
• It additionally fortifies the stomach organs and increases flexibility.
• Relieves anxiety, tension and stress.
• Good exercise for hips and groin flexibility.

Preparatory poses: – Supta Baddha Konasana, Baddha Konasana.

Follow-up poses: – Bharadvajasana, Paschimottanasana

Level of Asana: – Intermediate

Note:

In case of Knee injuries, ankle injuries avoid this asana. If your hips or groin then sit in Sukhasana and gently try this.

Urdhva Prasarita Eka Padasana

{Standing Split Pose}

This Yoga pose is the standing split pose, which tones your body. In yoga, split is used for giving you a good stretch. Before Practicing this Asana, you have good flexibility in your legs, neck, and back. The word Urdhva Prasarita Eka Padasana is coming from Sanskrit. In this, Urdhva= Elevated, upright, erect. Prasarita= Spread stretched out, expand or extend. Eka= One, single. Pada= Foot and the meaning of Asana is pose, seat or posture.

Another Name: – Standing Split Pose

Level of Asana: – Intermediate

Preparatory Yoga Poses: – Padangusthasana, Prasarita Padottanasana,Uttanasana, Janu Sirsasana, Paschimottanasana, Adho Mukha Svanasana, Supta Padangusthasana

Follow Up Poses: – Bhujangasana (Cobra Pose)

Focusing Chakra: – The Wisdom Chakra (Manipura chakra)

-Steps And Benefits

Steps of Urdhva Prasarita Eka Padasana

• First of all, Lift your left arm up along with expands your right leg. Bend your torso towards the right when you breathe out. After that raise your left leg off to the floor (into the air).
• After that, gently lean forward and move your torso to your right thigh. Keep your hands in resting position on the floor to manage the body weight.
• Now, gently shift your body weight on your right leg while you are straightening left leg over your crown (head).
• Note that, you have to rotate your hip joint and leg in a right way during performing this Asana.
• Make sure that, you should keep your pelvis parallel to the ground; so that it may want to tilt towards the left for balancing your weight.
• During the process, keep your both legs and knees erect, both of your knee caps facing straight direction. For keeping the lifted leg straight in the air you should push your chest towards the standing leg. Once you maintain the flexibility clasp your standing leg on the floor. Your torso descends your leg will ascend.
• Hold the position about 30 to 60 seconds. Gently breathe out and slowly put down your leg on the floor and get back to the standing position.
• Imitate the same process with your opposite leg.

(Beginner may use the support of wall for assisting lifted leg. Relax your neck and gaze towards your knee and keep in mind that not to strain your back. Raise your leg as much as you can).

Benefits of Standing split Pose

• Standing Split Pose improves your balance stimulates your kidneys and liver.
• Urdhva Prasarita Eka Padasana Give relief in Fatigue, headache, anxiety, mild depression, and insomnia.
• Improves your focusing power. Stretches and strengthens your hamstrings, calves, quads, and groin.
• Remove the tension from your cervical spine and good Yoga pose for your spine also.

NOTE

High or low blood pressure person, first concern your doctor. Avoid Urdhva Prasarita Eka Padasana (Standing Split Pose), in a migraine, low back pain, hip injury, ankle also in knee and shoulder injury. Take deep breathing during each step. Immediately don’t press or push yourself for performing the full standing split. Put on comfortable clothing before practicing any asana. Try to practice Pranayama and meditation after the asana.

Anahata (Sanskrit: ?????, IAST: An?hata, English: "unstruck") or heart chakra is the fourth primary chakra, according to Hindu Yogic, Shakta and Buddhist Tantric traditions. In Sanskrit, anahata means "unhurt, unstruck, and unbeaten". Anahata Nad refers to the Vedic concept of unstruck sound (the sound of the celestial realm). Anahata is associated with balance, calmness, and serenity.

Etymology

In Sanskrit Anahata means "sound produced without touching two parts" and at the same time it means "pure" or "clean, stainless". The name of this chakra signifies the state of freshness that appears when we are able to become detached and to look at the different and apparently contradictory experiences of life with a state of openness (expansion). Normally we are not used to the effect produced by the confrontation of the two opposite forces. At the level of Anahata chakra appears the possibility to integrate the two opposite forces and obtain the effect (sound, in this case), without the two forces being confronted (without touching of the two parts). This energy is specific to cooperation and integration, which brings peace and a new perspective in a world which, up to this level (considering only the energies specific to the first three centres of force: Muladhara, Swasdhistana and Manipura) was made only of a more or less conscious confrontation between opposite forces. The name Anahata suggests, in fact, the synergetic effect of the interaction of energies at this level.

Location

The heart chakra is located in the central channel of the spine near the heart, with its kshetram 

Appearance

Anahata is represented by a lotus flower with twelve petals. Inside there is a smoky region at the intersection of two triangles, creating a shatkona. The shatkona is a symbol used in Hindu Yantra, representing the union of male and female. Specifically, it is meant to represent Purusha (the Supreme Being) and Prakriti (Mother Nature) and is often represented by Shiva and Shakti. The deity of this area is Vayu, who is smoke-like and four-armed, holding a kusha and riding an antelope (this chakra's animal).

Seed mantra

The seed syllable is the dark-grey mantra "yam". In the bindu (or dot) above the syllable is the deity Isha. Isha is bright white or blue in color. He has either one or five faces, with three eyes on each face. He may have two, four or ten arms. He is clad in a tiger skin, holds a trident and drum, grants blessings, and dispels fear. His shakti is Kakini, who is shining yellow or rose-coloured. She has a number of variations: one, three or six faces; two or four arms; and holds a variety of implements (occasionally a sword, shield, skull or trident). She is seated on a red lotus.

Petals

The twelve petals are inscribed with the following Sanskrit syllables. (Note: In some representations the syllables or else the petals themselves are colored vermillion.)

1. kam
2. kham
3. gam
4. gham
5. ngam
6. cham
7. chham
8. jam
9. jham
10. nyam
11. tam
12. tham

The syllables may be thought as matching twelve vrittis or divine qualities of the heart as follows.

1. bliss
2. peace
3. harmony
4. love
5. understanding
6. empathy
7. clarity
8. purity
9. unity
10. compassion
11. kindness
12. forgiveness

Even more commonly, systems of understanding identify these vrittis as corresponding with various reflexive modifications away from the indifferentiated divine mind, each one considered as arising from spiritual ignorance, as below.

1. asha: wish, desire, hope
2. cinta: thoughtfulness, anxiety
3. cesta: effort
4. mamta: possessiveness, fondness
5. dhamba: arrogance, vanity
6. viveka: discrimination
7. vikalata: languor
8. ahamkara: conceit, egoism, pride
9. lolata: covetousness, avarice
10. kapatata: duplicity, hypocrisy
11. vitarka: indecision, argumentativeness
12. anutapa: regret, burning misery

William Enckhausen defines half of these vrittis as spiritual ignorances and half spiritual developments. "Half the 12 vrttis of the Anahata are 'positive', growth promoting vrttis and the other half are 'negative' or at most neutral, self-justifying defense tendencies that perpetuate the ego's limited boundaries instead of expanding and refining them. There is still a limited and bounded sense of self, but with the potential to discriminate between vice and virtue. There is also still the boundary of self and not self to be overcome, although not as marked as in the Manipura and Svadhistana. Harmony, balance, and proportion are key elements in this fulcrum that is the Anahata to help determine what is growth-promoting and virtuous (self, or good for the self) and what is vice, or inappropriate for spiritual self-growth (not self). Enckhausen's translations follow.

1. hope
2. worry
3. endeavor
4. affection
5. vanity
6. discernment
7. depression
8. self-identity
9. selfishness
10. duplicity
11. contention
12. compunction

Anahata is considered to be the seat of the Jivatman and Parashakti. In the Upanishads, this is described as a tiny flame inside the heart. Anahata is named as such because sages were believed to hear the sound (Anahata – comes without the striking of two objects together). It is associated with air, touch and the actions of the hands.

Anahata is associated with the ability to make decisions outside the realm of karma. In Manipura and below, man is bound by the laws of karma and fate. In Anahata one makes decisions ("follows one's heart") based on one's higher self, not the unfulfilled emotions and desires of lower nature. As such, it is known as the heart chakra. It is also associated with love and compassion, charity to others and psychic healing. Meditation on this chakra is said to bring about the following siddhis (abilities): he becomes a lord of speech, he is dear to women, his presence controls the senses of others, and he can leave and enter the body at will.

Immediately below Anahata (at the solar plexus or, sometimes, on the near left side of the body) is a minor chakra known as Hrit (or Hridaya, "heart"), with eight petals. It has three regions: a vermilion sun region, within which is a white moon region, within which is a deep-red fire region. Within this is the red wish-fulfilling tree, kalpa vriksha, which symbolises the ability to manifest what one wishes to happen in the world.

Hrit chakra is sometimes known as the Surya (sun) chakra, which is located slightly to the left below the heart. Its role is to absorb energy from the sun and provide heat to the body and the other chakras (to Manipura in particular, to which it provides Agni' (fire).

Anahata is said to be near the heart. Because of its connection to touch (sense) and actions, it is associated with the skin and hands. In the endocrine system, Anahata is said to be associated with the thymus.

In Yogic practices, anahata is awakened and balanced by asanas, pranayamas and the practice of ajapa japa (japa, without the mental effort normally needed to repeat the mantra) and purified by bhakti (devotion).

There are also special Concentration practices for awakening the An?hata Chakra.

Tibetan Buddhism

The heart wheel in Tibetan Buddhism is the location of the indestructible red-and-white drop. At death, the winds of the body dissolve and enter this drop, which then leads the body into Bardo (the intermediate stage) and rebirth. The heart wheel in this model is circular, white and has eight petals (or channels) reaching downwards. These channels divide into three wheels (mind, speech and body) and go to 24 places in the body. They again divide into three and then into 1,000, producing 72,000 channels (known as Nadi) throughout the body.

The heart wheel is important in meditation; in the lower tantras, the mantra is recited from the heart. It is recited verbally and then mentally; then, in the heart, a tiny moon disc and flame are imagined from which the mantra rings. In the higher tantras (the Anuttarayoga Tantra of the Sarma schools) or the Inner Tantras of the Nyingma school, the practitioner attempts to dissolve the winds and drops into the central channel at the level of the heart to experience the Yoga of Clear Light; this is a practice of the Six Yogas of Naropa. In Tibetan Buddhism there is a chakra, the Fire Wheel, above the heart and below the throat.

Sufism

Sufis have a system of Lataif-e-sitta at a number of points on the body; at the heart, there are three positioned horizontally. On the left side of the chest is the Qalb (the heart); the Ru? is on the right side of the chest, and the Sirr (innermost heart) is between them.

The Qalb is called the heart of the mystic; it is caught between the downward pull of the lower nafs, and the upward pull of the spirit of Allah and may be blackened by sin. It may be purified by reciting the names of God. The Ru? is the centre of the spirit, the breath of Allah; when awakened, it counteracts the negative pull of the nafs. The Sirr is the innermost heart, where Allah manifests his mystery to himself.

Qigong

In Qigong, the middle Dantian (one of the three furnaces that transform energy in the body) is in this region. The middle Dantian transforms qi energy into shen (spiritual energy). This is also not a correct location of a Dantian. The Dantian is located on the Anterior of the body, not the posterior, as is this chakra.