Yoga to tackle depression

Janu Sirsasana

Janu Sirsasana

• Sit on the floor with legs stretched straight in front.
• Bend the left knee and place the left heel against the inner side of the left thigh near the perineum. Try and push the left knee behind as far as possible.
• Bend forward and stretch the arms towards the right foot and hold it. First catch the toes of the right foot and gradually catch the sole and finally catch the wrist of one hand with the other , beyond the outstretched foot.
• Keep the right leg stretched throughout by tightening the knee.
• Exhale ,  move the trunk forward by bending the elbows and rest the chin beyond the right knee
• Stay in this position with deep breathing for about a minute.
• Inhale , raise the head and trunk, straighten the arm and gaze up for a few seconds, extending the spine and trying to make it concave.
• Release the grip of the hand on the right foot , straighten the left leg.
• Repeat the same order on the other side.

Benefits

• The strong stretch helps in stimulating and activating the mind.
• The stretch of spine and the chest opens up the inner dormant confidence that combats depression
• This asana also tones the liver and the spleen, thereby abiding digestion.
• Persons suffering from enlargement of prostate gland will benefit by staying longer in this pose.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Dhanurasana

Dhanurasana

Dhanurasana

Sthiti : Prone posture

Practice

• Bend the knees and hold the ankles by palms.
• As you inhale , raise the head and the chest upwards . Pull the legs outwards and backwards so that the pine is arched back like a bow.
• Stabilize (rest) on the abdomen
• Do not bend the elbows.
• Look up
• Keep the toes together
• Maintain this position for about half a minute with normal breathing.
• Slowly come back to sthiti while exhaling
• Relax in Makarasana

Note

Initially the knees will tend to stay apart, but with practice they can be brought very near, to touch each other.

Benefits

Patients suffering from diabetes and gastro-intestinal disorders are benefited. The asana stimulates and helps keep the body slim. Stimulates the back well and makes it flexible.

Limitations

People with general debility should be cautious while performing this asana. Practice after expert consultation.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Computer Addicts

Sethubandhasana

This asana is found to be very effective in relieving pain in the back and the waist. Perform this asana in a well ventilated room before consuming food.

1. Lie down on your back.
2. Exhale as you bend the legs as shown in the picture and inhale as you lift the back and trunk upwards.
3. Support the palm palms to the waist . Remain in this posture for 30 seconds inhaling and exhaling slowly
4. Exhale as you come to position in Step 2. If the legs are extended it becomes Sethibandha Sarvangasana.

Pavana Mukthasana

Pavanamuktha means releasing the unwanted air. This asana is found to improve digestive power. It is also found to be quite effective in relieving low back pain and reducing obesity.

Perform the asana in a well ventilated room before consuming food.

1. Supine Position
2. Inhale as you lift both the legs to 30, 60 and 90 degree, pressing the palms to the ground.
3. Exhale as you fold both legs. Interlock the fingers and hold the legs.
4. The chin should be in between the knees. Breath slowly about 5 times. Is the back pain is severe , head need not be lifted.
5. Now slowly exhale as you release the hands and inhale as you lift both the legs to 90 degrees.
6. Exhale slowly as you release the legs to 60,30,10 degree and come to samasthithi.

These asanas have to be practiced only after undergoing training under a certified yoga practitioner

."This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for health - Cakrasana

Cakrasana

Sthithi : Supine posture

Practice

• Take the hands up and place the palms on either side of the head on the ground under the shoulders, with fingers pointing towards the back.
• Bend the knees and fold the legs and place the heels on the outer side of the buttocks
• With palms and the soles of the feet as four points of support, raise the trunk off the ground with an inhalation arching the entire body convex , upwards to look like a wheel.
• Maintain the position for about half a minute with normal breathing
• As you exhale come back slowly step by step to supine sthithi.

Note

Come down to control by placing the back of the head to the ground, followed by the neck and the back. Do not collapse the buttocks first.

Benefits

Brings flexibility to the spine , stimulates and activates all parts of the body. Strengthens the arms, shoulders and legs.

Limitations

Only those who are free from any disease can perform this asana.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Pascima Tanasana

Pascima Tanasana

Sthithi : Dandasana

Practice

• Inhale , raise both the arms sideways at shoulder level parallel to the ground.
• Turn the palms facing upwards
• Continue to inhale and raise the arms further up vertically (biceps touching the ears) and stretch the trunk from the coccyx region . Now turn the palms forward
• Exhale , bend the trunk forward from the lower back, stretching the arms (hands parallel to the ground)
• Exhale completely. From hooks of the index fingers , catch hold of the big toes .Bend the back further forward from the lumbar sacral region so that the trunk is stretched along the thighs and the face rests on the knee. Bend the hands at the elbow and relax the abdomen muscles.
• Maintain this position for about a minute with normal breathing.
• Return to sthithi reversing the steps and the breathing
• Relax in sthithi Dandasana

Note  Do not allows the knees to bend 

Benefits

This asana gives flexibility to the backbone, stimulates the spinal nerves and back muscles , enhances digestion, energises the whole body and helps in controlling constipation.

Limitations

People with heart ailments , back problems and spondylosis should avoid this posture.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."