MOON PRANAYAMA (Chandra Bhedana Pranayama)

 

The word “Chandra” stands for the Moon and the meaning of Bhedan is piercing, enter or breaking through something e.t.c. and it is also known as Chandra bhedi pranayama. We have two nostrils for breathing, in yogic term these two nostrils are called nadi, Right nostril is Surya nadi and left nostril is known as Chandra nadi. There is another name for this Ida nadi (left nostril) and Pingala nadi (right nostril). Chandra Bhedana Pranayama is a simple and effective breathing technique. Moon is the symbol of coolness, so by doing this pranayama we feel some coolness in our body. Best and effective breathing process for cooling down the body. In this breathing exercise breathe in (inhalation) is done by the left nadi and we breathe out through the right nadi or right nostril. So this process is named as left nostril breathing or Anuloma type of pranayama. It is aforesaid that energy passes through Ida nadi (Chandra nadi) on the inhalation and by Pingala or Surya Nadi on the exhalation. These are larger nadis that hold the balance of magnetism and energy created by the sun and moon. They travel from the bottom of the spine to the purpose of the eyebrows.

Precautions:

Do not perform Chandra Bhedana Pranayama in case of Asthama, low blood pressure, cough and cold, and problems related to the respiratory system. In the initial stage don’t hold your breath for 2 months. In the initial stage do only breathe in through the left nostril and breathe out by right nostril.

Maintain the ratio of inhalation, retention and exhalation as 1:4:2. For beginners do not hold your breath and keep the ratio 1:2 for inhalation and exhalation. Always take the advice of an expert person before doing any process of yoga. Perform pranayama with an empty stomach.

Method: How to Perform Chandra Bhedana Pranayama:

Step 1:  Sit comfortably in Padmasana or Siddhasana. Keep your head and spine erect with eye closed.

Step 2:  Make a pranayama mudra by your fingers (press the index and middle finger of your hand towards the palm).Now use your right thumb to shut the right nostril. (If you are left-handed then make the pranayama mudra with your left hand and shut the right nostril with index and middle finger of your left hand).

Step 3:  Now inhale slowly and deeply through your left nadi until your lungs fill with maximum air. Now hold your breath for some time or as per your capacity.

Step 4:  Breathe out (exhale) slowly through right nadi.(Exhalation should be longer than the inhalation).

This is one cycle is completed. Repeat this process around 5 – 10 times. During this activity you ought totally in an accompanying way: Count to 4 amid inward breath, to 2 while holding the breath and to 6 amid exhalation.

Benefits of Chandra Bhedana Pranayama:

Chandra Bhedana Pranayama is helpful in reduces body heat. It’s useful in heart burning problems. It’s useful in fever.

It gives the refreshment to the body and mind and kicked out the feeling of laziness. It’s very effective in High blood pressure. It decrease the flow of gall.

The mind becomes steady by the daily practice of this Pranayama. It’s useful in reducing the tension, stress and other mental problems.

 

 

 

SUN PRANAYAMA (Surya Bhedana Pranayama)

 

Surya Bhedana Pranayama or Surya Bheda Pranayama is very effective and most important pranayama which is mentioned in Hatha yoga Pradipika. The meaning of “Surya” is Sun and the meaning of the word “Bhedana” is piercing, enter or breaking through something. In terms of yoga Right nadi (right nostril) is called surya nadi or Pingala, and Left nadi (left nostril) is named as Chandra nadi or Ida nadi. The right nadi is the entranceway of Pingala Nadi, speaking to the sun vitality, the hot vitality, or the manly vitality in our body. It is the vitality that is in charge of animation and physical work. By practicing Surya Bhedana Pranayama we are seriously initiating the sun vitality or as it was activating so as to make a leap forward of sun vitality the right nostril relaxing. Yoga propounds that in our body the place of Sun is close to the navel and also the moon within the skull. Whereas the moon contains a cooling result, and the sun creates heating impact. In this process we use right nadi (right nostril) to breathe in (inhalation) and the left nostril for breath out. This process is also named as Viloma type of Pranayama.

This concept has been in all probability derived from the actual fact that the food we eat is digestible within the part of the body close to the navel. Digestion is purportedly control by heat, of that the Sun is that the supply of. The air breathed through the Right nadi is purportedly makes an effect on alternative kinds of important energies in our body. Because of this impact these energies amass close to the foundation of the navel that is meant to possess an excellent significance in arousal the Kundalini.

Precautions:

You can begin with the low checking and after that expand it. In the earliest reference point of your practice you can even begin doing it without Kumbhaka (the holding) and Jalandhar Bandha. That will make you feel greater with the relaxing. At that point you gradually bring those components into the activity.

Surya Bhedana Pranayama is contraindicated in epilepsy, heart disease, anxiety and high blood pressure. Avoid it at night as it may lead to difficulty in falling asleep. Consult a yoga instructor and physician before starting a new practice if you have any chronic health conditions. People, who are experienced high blood pressure problem, don’t try this. Those people who have experienced brain surgery or heart surgery should take advice from medal expert or yoga expert before doing Surya Bhedana Pranayama. Always do Pranayama in a systematic way and in under the supervision of an expert person.

Method: How to Perform Surya Bhedana Pranayama:

Step 1:  Sit comfortably in Padmasana or Siddhasana. Keep your head and spine erect with eye closed.

Step 2:  Shut your left nostril with your ring finger and little finger. Now breathe in (inhale) slowly and deeply through your right nadi.

Step 3:  After that, shut your right nadi with the thumb of your right hand. Then exhale through your left nostril, along with keeping your right nostril closed.

This is one cycle is completed. Repeat this process around 5 – 10 times. During this activity you ought totally in an accompanying way: Count to 4 amid inward breath, to 2 while holding the breath and to 6 amid exhalation.

Benefits of Surya Bhedana Pranayama:

Surya Bheda Pranayama activates the body functions. It’s very helpful for increasing the digestive fire. It boosts the Appetite. It destroys intestinal worms. It cures gas problems.

It is the best for awakening the Kundalini Shakti. It creates lots of energy.

It cures all diseases that are caused by the insufficiency of oxygen in the blood. It cleans the frontal sinuses. It’s beneficial in Vata related problems. It’s the best and simple method in Low blood pressure.

It’s the Best for winter sessions. If you feel cold in your feet or hands then try this. It is the best breathing exercise for cold and cough, Asthama, or other respiratory problems.

It is the best for those Women who are suffering from a lack of sexual desire. It is useful in Leucoderma and other skin related problems.

 

BENEFITS OF PRANAYAMA

Inter-merging of both Prana and Space is the pranayama. It is vital to control the Universal life force because the concentration may be attained with the help of it. It is the process of inhaling and exhaling in a systematic way. The flow of universal life force keeps the health sound and steady and it brings perfection. Pranayama is the way to revive the Universal life force in the body in a controlled way.

The universal life force is gained from air and space when we inhale. Breathing is a continuous process and it is controlled by a part of brain namely Medulla Oblongata. Tissues of heart and lungs also join it. Thus we can control all the functions of the body with the help of pranayama. The purpose of pranayama is to uplift the life force in the body, circulate, control and coordinate it. According to Yogic philosophy, there are approximately 40 types of pranayama.

All the centres of energy (Chakras) i.e. Mooladhara Chakra, Swadhisthana Chakra, Manipur Chakra, Anahat Chakra, Vishudh Chakra, Aaggya Chakra and Sahastrar Chakra are fuelled with the Universal life force. Thus pranayama is the exercise to boost up the Universal life force by controlling breathing process in a systematic way for the purpose of coordinating and controlling the functions of all the Chakras of the human body. The universal life force is present in every living being as well as widely spread in Space. It can be absorbed by practising Pranayama. The accumulation of it brings perfection in the personality of human being and makes it impressive. Thus pranayama is the best way to uplift the universal life force in human body in order to make it impressive. Pranayama controls the energy within the organism, in order to restore and maintain health and to promote evolution.

When the in-flowing breath is neutralized or joined with the out-flowing breath, then perfect relaxation and balance of body activities are realized. Practising pranayama can relieve symptoms of asthma. It is also beneficial in treating stress related disorders, such as anxiety and depression. In the process of breathing when the prana air is inhaled, definite action takes place. One is related to the ingestion of oxygen into the alveoli and the other to the ingestion of the nervous energy into the brain system. He who practises pranayama will have good appetite, cheerfulness, handsome figure, good strength, courage, and enthusiasm, a high standard of health, vigour and vitality and good concentration of mind. You can take in a certain amount of energy or prana from the atmospheric air along with each breath. Vital faculty is the capacity shown by the largest quantity of air a man can inhale after the deepest possible exhalation. It manages psycho physical diseases. It puts chain on the senses. It makes the body healthy. It helps in controlling the modalities of mind. It gives opportunities to soul to flourish. Will-power becomes stronger through its practice.

Many parts of the body become inactive in course of time due to lack of attention. While some other part of the body become sluggish for the same reason. Pranayama helps us to pay an attention to each part of the body so as to make them function again properly and it boosts up the Universal life force in them. Moreover, it makes those parts active again which remains dormant since a long period of time and we have absolutely forgotten about their working and use. Apart from it, pranayama makes conscious and unconscious mind awakened. It activates all the Chakras and awakens latent spiritual forces in them. It makes the Aura of human being smooth and the flow of the Universal life force into the body possible. 

We make use of nearly 53% of our body and merely 9% of our mind. Pranayama has wonderful influence on both mind and body. Each internal and external part gets due attention and their working becomes effective and efficient. In pranayama, body gets sufficient oxygen while inhaling air, this, in turn, helps in purification of blood. The pure blood strengthens other organs of body and improves their working. Lungs throw out carbon dioxide and other toxins. In this way, there is a proper detoxification and purification of body.

To achieve sufficient and positive advantages from pranayama, you have better to practise it at a place where there is sufficient supply of oxygen. In such a case, it provides mind and body with more vitality, stamina, vigour, relaxation and peace. In fact, pranayama leads to enlightenment and it is very conducive in concentration and contemplation. Respiration is a process whereby living organisms produce energy for their metabolic processes. The energy is released from the breakdown of food (oxidised nutrients or glucose) and waste products are released at the same time in the form of water and carbon dioxide. Pranayama is the best exercise for overall health of respiratory system. Pranayama must be practised during asanas and meditation for securing the utmost benefits.

 

PRANAYAMA (The expansion of life force)

 

Pranayama (also spelled pranayam) is an ancient practice concerned with breath control. Pranayama aims at bringing the involuntary functions of the respiratory system within human control. The term pranayama has been constituted by two Sanskrit words Prana + Ayama. The Prana means life force and the Ayama means expansion. In this way, pranayama means ‘expansion of life force’. This expansion is made possible by establishing a control over our expiratory function. Keeping it in view, many exercises are performed relating to Prana.

Prana is the vital force which spreads through the entire universe. Prana is more subtle than air and can be defined as the energy essence that is within everything in the universe. Prana is the principle of growth and nourishment both of the nervous and cellular tissues of the body and the mind.

 Ayama means ‘to control’ or ‘to give’ a rhythm. In this sense, pranayama may be defined as a practice and technique through which vital energy can be stimulated and amplified and this brings about perfect control over the flow of Prana within the body.

 Pranayama, or breath control, is the fourth limb of Ashtanga, as set out by Patanjali in the Yoga Sutra. Patanjali describes Pranayama as the control of the enhanced "life force" that is a consequence of practicing the various breathing techniques, rather than the exercises themselves. The ancient yogis in India knew the close link between breath and mind. Since the mind is very subtle, impossible to grasp, they figured out how to use this link between the breath and the mind. By controlling the breath, they were indirectly able to influence the mind. In the Yoga Sutra, the practices of Pranayama and asana are considered to be the highest form of purification and self discipline for the mind and the body respectively. The practices produce the actual physical sensation of heat, called tapas, or the inner fire of purification. This heat is part of the process of purifying the nadis, or subtle nerve channels of the body. This allows a healthier state to be experienced and allows the mind to become calmer.

Pranayama is a precise science. Regulation of breathing is natural. The breath enters through the nose and depending on one’s general health and strength of the lungs; it is retained inside and then is exhaled. This natural condition of intake and outflow of the breath goes on continuously and it is on this process that human life depends. A Yogi measures the span of his life not by the number of years but by the number of his breaths. The difference between the natural process of breathing and the 'Pranayama' is that in the former the inhalation and exhalation is not necessarily connected with the mind; that process continues owing to the natural functioning of the heart and lungs. The inhalation and the exhalation are, hence, not of any set duration. In some person, the inhalation may take a longer time than the exhalation and in some others the opposite may occur. In pranayama, however, there is a systematic regulation of both the inhalation and exhalation. This is for the reason that the mind is joined to the action of inhalation and exhalation known as Puraka and Rechaka respectively in practising the Pranayama. Hence their longer and shorter duration within a specific time has to be controlled. The result of this controlled breathing, both in respect of speed and time, has more beneficial effect on the mind and the body than that of the natural course.

The first thing to learn is sectional breathing. We breathe through three parts of the chest i.e. upper, middle and lower as well as the abdomen. Sit in any comfortable pose and then lift both arms up and bend them backwards at the elbow to touch your back below the shoulder blades. Now take a few deep breaths through the upper chest. You can feel this part working in this posture. Now place your hands on your side chest, just under the nipple. Take a few deep breaths through the middle chest. Now place your hands on the sides of lower chest where the rib cage ends. Take a few deep breaths through the lower chest. Place one hand on the navel. Take a few deep abdominal breaths. Now try to take a "tidal breath" involving inhalation and exhalation through all these parts. Practice the above for a few days.

Pranayama may be practised any time of the day and it does not exert undue impact on your busy schedule. You can practise it anywhere and anytime as per your convenience. It can be performed in whatever dress you are wearing. You need not specially dressed for it. However, a loose dress is suitable, convenient and comfortable. Every person can practise it. There is no barrier or hindrance of any kind. The doors of pranayama are open for all without any discrimination. The methods of Pranayama are very important to understand before actually practising it. In yoga, exhaling is must before you inhale. To hold your breath in Pranayama is vital, but during illness, it can be practised without holding of breath. moola bandha, uddiyana bandha and jalandhara bandha are important in pranayama. Rectum is held upward in moolabandha. Uddiyana Bandha is holding stomach inward after exhaling and jalandhara bandha is pressuring muscles of neck and bending chin forward. In pranayama, breath is held as per the requirement and released slowly. The person practising pranayama should eat satwik and light food. One should not sit for pranayama after meals. At least a gap of a few hours is essential. Place for pranayama should be clean, peaceful and airy. Pranayama should be done in morning hours preferably before the dawn. Body must be cleansed before sitting for pranayama. Duration of pranayama should be increased step by step.

 

UTTANPADASANA (Raised leg pose)

  

Raised Foot Pose (Uttanpadasana) is a classic pose that is performed in the supine position. The meaning of ‘ut’ is to lift, ‘tan’ is to stretch and ‘pad’ is leg. This pose involves raising the legs and is used as an exercise to reduce and tone the belly.

Method: How to do Raised Foot Pose (Uttanpadasana):

Step 1: Begin this pose by coming to a supine position with your back on the ground. Both your feet and knees should be kept together and your breathing should be normal.

Step 2: Exhale and while breathing in, slowly raise the legs to 45 degree angle from the door without jerk. Do not raise the shoulders from the ground. Breathe normally in the final position and hold for few seconds. The upper body, arms, and face are to be relaxed.

Step3: Do not bend the knee or lift the lower body or buttocks from the floor.

Step 4: During the final position, your legs should be kept straight and you should move them down and up slowly while concentrating on your lower abdomen.

Step 5: Head is kept straight and eyesight to be fixed on the raised toes.

Step 6: Arms are kept straight and eyesight to be fixed on the raised toes.

Step 7: While releasing, inhale and while exhaling slowly lower the legs back to the supine position. Relax and breathe normally.

Special Tips: If you begin to experience discomfort release from the pase. You could also make use of a wall to rest your legs on, if you have difficulty in lifting your legs up. Make sure to avoid bending the knees and lifting the buttocks or lower back to avoid any straining. You should also refrain from practicing this pose more than five times each day.  

Contraindicated for lower back ache, high BP, people recovering from injury to the spine, and during menstruation. Individuals suffering from lumbar sodalities and muscle pull should avoid practicing this pose. People with lower backaches and high blood pressure should practice this pose with caution. During the initial stages you can make use of your hands to lift your legs but make sure that you avoid bending your knees while the legs are being raised. Individuals recovering from an injury to the spine should perform this asana lifting one leg at a time. The reason for this is that lifting both your legs will put too much strain on your spine.

Pregnant women should avoid practicing this pose during the first few months of pregnancy. Practicing this pose during menstruation is not advisable. However, if you are used to practicing it and are comfortable with it you can continue. But avoid practicing it if you experience any cramps or belly ache.

Benefits: Although there are a number of benefits you can receive from this pose, the benefits would vary from person to person. During the pose make sure that you focus on your breathing and have your movements synchronized.

Tones and strengthens the pelvis, hips, lower back, abdomen, legs and also the perineum muscles. Reduces weight in the lower abdomen, thighs and hips. This pose is also considered an excellent exercise for the lower abs.

Raised foot pose is also recommended for women who have given birth recently and want to reduce weight without doing too much exercise tiring themselves. Pregnant women can practice this pose carefully in the third trimester against back pain. If you find it difficult to lift your legs up you can perform this posture against a wall and relax the back.

This posture is excellent for athletes as it gives balance and strength to the body. The pose is said to improve the functioning of the digestive system and provide relief to problems of indigestion and other stomach-related disorders. Uttanpadasana also helps improve the circulation of blood to the lymph nodes and joints. The raised foot pose is believed to be effective in boosting the health of the heart, lungs, liver, pancreas and intestines.

Since the pose is an intestine spinal stretch, it also helps correct back problems.  The pose can worsen back problems if not done correctly. It is therefore best to speak with your doctor if you have any underlying injuries or medical conditions. It stimulates Swadisthan chakra. It works on improving sexuality and balances the hormones. It helps in the activation of the nervous system. The vertical position of the legs helps to improve the blood circulation.

Final Position: Now enter into Natural Standing Posture and relax your body.

 

HALASANA (Plow Pose)

One of the basic yoga poses, the Halasana, also known as plow pose, is done at the end of a yoga session. The posture involves the individual lying on his/her back. The feet must be placed behind the head, touching the floor. It is also known as the inversion circulation pose. This yoga pose gets its name from the plow – a popular farming tool commonly used in Indian agriculture to prepare the soil for sowing crops. Like its namesake, this pose prepares the ‘field’ of the body and mind for deep rejuvenation.

Method: How to do Plow Pose (Halasana):

Step 1: Lie on your back with your arms beside you, palms downwards.

Step 2: As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

Step 3: Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.

Step 4: Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

Step 5: Hold this pose and let your body relax more and more with each steady breath.

Step 6: After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

Special Tips: Emphasize the perfection of technique. Do this asana slowly and gently. Ensure that you do not strain your neck or push it into the ground. Support your back on the tops of your shoulders, lifting your shoulders a little towards your ears. Avoid jerking your body, while bringing the legs down.

Avoid practicing Plow Pose (Halasana) if you have injured your neck, suffering from diarrhea and high blood pressure. Ladies should avoid practicing Plow Pose (Halasana) during pregnancy and during the first two days of the menstrual cycle. Consult a doctor before practicing Plow Pose (Halasana) if you have suffered from chronic diseases or spinal disorders in the recent past.

Benefits: There are a number of Halasana Yoga benefits that help promote the mental and physical well-being of an individual.

It strengthens and opens up the neck, shoulders, abs and back muscles. It calms the nervous system, reduces stress and fatigue. It tones the legs and improves leg flexibility. It stimulates the thyroid gland and strengthens the immune system. It helps women during menopause.

It improves Digestive System. The plow pose is an effective remedy for various stomach disorders. Junk food and improper eating lifestyle lead to digestive system upsets that cause constipation, indigestion, and many more issues. The Halasana strengthens the colon and stimulates the digestive system through gentle massage. It results in proper digestion and absorption of the food ingested.

It relieves Back Pain. The Halasana helps relieve the issue of backaches by giving a proper posture massage. It helps to release the stress from back muscles and improves the strength of the spinal cord, thereby reducing the pain. This asana is also helpful in enhancing the flexibility of back muscles.

Final Position: Now enter into Natural Standing Posture and relax your body.

HANDSTAND POSE (Adho Mukha Varkshasana)

 

Handstand (Adho Mukha Varkshasana) is an adventurous and exhilarating pose that requires commitment, focus, and courage.

Method: Practicing Handstand is demanding work. Take your time developing your confidence, stamina, and overall body awareness. And, finally, enjoy the process. Some days it’s still a challenge to hold this pose, and on other days it feels more natural to be on hands than on feet. Here are the step-by-step instructions:

Step 1: Come into a downward Facing four-feeted position with your hands placed on ground at a reasonable distance from the wall.

Step 2: Making sure that your hands are placed firmly, walk your feet in closer to your hands with your face in the opposite direction, bringing the shoulders over your wrists.

Step 3: Bend one knee and lift the other foot off the floor. Take a few hops here, jumping off from the bent leg and lifting the straight leg toward vertical.

Step 4: Try bringing both heels to the wall over your head. Keep your head down between your upper arms. Start to work on bringing your gaze to the wall.

Step 5: Keep your feet apart and knees bent a little bit. Practice taking the heels off the wall and balancing. You will need to strongly engage your legs and reach up through your heels. Focus on your body and try balance your entire body.

Step 6: To release, bring one leg down at a time and take it easy. Let the movement be gentle.

Special Tips: Emphasize the perfection of technique. Let it be performed just after Jumping jacks exercise to find more flexibility and stamina.

Like other inverted poses such as Forearm Balance and Headstand, a major obstacle to Handstand is a natural fear of falling. So the basic pose is described with the heels supported against a wall.

Avoid Handstand and other inversions if you have any conditions for which your doctor recommends not letting your head go below the level of your heart. These often include uncontrolled high blood pressure, stroke, detached retina, glaucoma, and recent dental bone transplants. Furthermore, avoid this pose if you have an injury or chronic pain condition of your neck, shoulder, or wrist.

Benefits: Most people are either scared of turning themselves upside down or scared of fracturing their hands. Although, this is not the case as regards to this exercise. After mastering the art of balancing your body weight on your hands, it becomes a part of you giving a great sense of balance afterward. When the elements of curiosity, alignment, flexibility, strength, and comfort come together, it’s reasonable to conclude that you will be ready to venture into the world of handstands. 

The pose has a very meditative and relaxing effect on the body as well as the mind. Some other parts of the body also enjoy a rush of perfusion during Handstand which makes oxygenated blood more available for the tissues in the body. As an inversion, it sends blood to your head, which can both be energizing and conversely help to calm you. It calms the brain and helps relieve stress and mild depression. It is excellent for brain healing. If practiced regularly, it can help prevent risks of most incurable mental disorders such as Alzheimer's. While you are in the pose, the pituitary gland situated in the middle part of the brain gets activated. It also activates the secretion of two essential hormones — serotonin and melatonin — one of them is released in the state of sleep only.

It is generally therapeutic to the body system especially the brain as it releases hormones like endorphins that baths and refreshes the brain. Endorphins are feel-good hormones that enhance your mood making you happier. It is not an exception, as it ensures an increase in the flow of blood to the brain due to gravity and the heart increasing its output due to the needs of the muscle. If you do it daily, you can be sure that you are protecting your mind against depression while aiding increase in your immunity at the same time.

Handstand benefits are vital to the endocrine system, which secretes certain hormones that affect your body. The body produces the stress hormone called Cortisol in adrenal glands, which is released and washes through your body as you go through the hectic hours of the day. However, with routine, it benefits the adrenal glands as they are cleansed, and as a result, you enjoy a better mood and anxious moments are limited to the barest minimum.

It also helps you improve your sense of balance. If you've ever tried it, you know that besides needing to be strong to do them, you'll also need to have substantial balancing skills in order to be able to hold yourself up. It, especially, requires you to be able to have full control over your muscles and to constantly make small adjustments to avoid falling. Practicing it or doing it against a wall and trying to take your feet off the wall for as long as possible will help increase your balancing abilities like no other exercise can. Your core will be working hard to get you to the position and to be able to hold it. There are a lot of muscles involved when performing it. You’ll need full coordination from entering, holding and exiting it. It builds strength in your shoulders, arms, and wrists. The muscles also get a workout in keeping your spine stabilized. It makes your upper body super strong. In order to stay upside down for any length of time, you'll need a massive amount of shoulder, arm, and upper back strength.

When everything including your bowels is turned upside down, It aids in the release of stuck substances and increase blood flow to some areas typically subjected to pressure and gravity. The key to the digestive system is blood flow, among other things there are muscles, structures, and glands that require blood flow. Once there is adequate blood flow, referred to as perfusion, is excellent, absorption of nutrients is also optimal. When this exercise is done alongside abdominal breathing, its benefits are doubled.

Results of this pose and the preceding exercise may vary from person to person depending upon many factors such as technique used, availability of time, age, health condition, regularity, discipline, mood and interest etc.

Final Position: Now enter into Natural Standing Posture and relax your body.

WHEEL POSE (Chakrasana)

 

Wheel Pose (Chakrasana) is characterized as a backbend. It requires building up extremely high strength and flexibility to achieve it.

Method: Learn the steps to perform Wheel Pose:

Step 1: Lie on your back. Bend your knees, bringing the soles of your feet close to the waist. Keep your feet widely apart with only toes touching the ground while heals up from the ground.

Step 2: Bend your elbows and bring the palms of your hands overhead, placing them underneath your shoulders with the fingertips pointing towards your shoulders.

Step 3: Exhale and press down into your palms and your feet as you lift your shoulders and hips up off the floor. Balance over hands and toes. Don’t let heels touch the ground.

Step 4: Let the head hang and look down at the floor. Hold this pose for a few seconds. Use your hands and feet for control. Pause here for a moment breathing easily as you make sure that your elbows are staying parallel.

Step 5: To release, slowly bring your back down. Let your shoulders touch the ground gently. Take your hands to your sides and relax.

Special Tips: Emphasize the perfection of technique. Let it be performed just after Jumping Squat to Back Bent Stand exercise to acquire more flexibility and stamina.

You should not do Wheel Pose if you have had an injury or chronic problem with your knees, wrists, shoulders, neck, or back. Don't force your body into the pose before it is flexible enough to do so without straining. Bend your back only as far as you can naturally. With continued practice, you will gradually build your flexibility to achieve the pose.

Benefits: Wheel pose is a great inversion. Inversions are said to benefit the cardiovascular, lymphatic, nervous, and endocrine systems. In Wheel pose and in many other inversions, the heart is above the head.

It strengthens your arms, wrists, abdomen, legs, shoulders and chest, so expect smooth, toned muscles. It strengthens the muscles of the shoulder girdle. It is amazing for strengthening these muscles, which is also going to help your posture on a day-to-day basis.

It enhances the nervous system and improves hormone secretions that keep your body in optimal health. The hormonal balance that is attributed to it is said to aid in fertility. It stimulates the thyroid glands. The performance of it highly benefits the pituitary and thyroid glands. It helps produce the TSH releasing hormone which signals the pituitary gland to stimulate the thyroid gland and assist in keeping these glands in the best level of the health.

It strengthens and lengthens the vertebrae which increase elasticity and flexibility of the spine. It creates the necessary space in the spine to keep you young and healthy, and standing tall. It loosens tight hips, hence, increases hip flexibility. Athletes acknowledge the importance of having flexible hips. It potently opens up the hips and increases mobility in the posterior that enables them to perform their movements efficiently. The pose also helps in keeping the hips and lower back strong thus benefiting the overall wellness.

As you stretch in it, you remove fat buildup from your oblique area. When practiced regularly, you may notice a slimming effect. You will notice a toned and slim body. It also strengthens the abdominal muscles granting you a robust physique.

 This pose opens up the chest and strengthens the lungs. It is also instrumental in allowing increased amounts of oxygen into the rib cage. Respiration will undoubtedly improve. Remember to breathe deeply while holding the pose. The prolonged holding of this pose with deep inhalations and exhalations therapeutically affects the asthmatic patients.

It energizes the body. It is a great and natural body-mind energizer. Whenever you feel low on energy levels, perform a wheel pose and vitalize all your stamina, energy, and strength. The pose also unlocks the various energy centres and channels within the body. It helps energy travel through the entire body revitalizing the spirit of the practitioner.

It energizes you physically and mentally. It is believed to work against stress, tension, depression and anxiety. This is due to stimulation of the thyroid and pituitary glands when engaged in the pose. Consistently perform it and trigger your parasympathetic nervous system. It cools down the mind, balances the nervous system, and helps you rest in a peaceful state. You can definitely feel good about practicing it!

Results of this pose and the preceding exercise may vary from person to person depending upon many factors such as technique used, availability of time, age, health condition, regularity, discipline, mood and interest etc.

Final Position: Now enter into Natural Standing Posture and relax your body.