CONSTIPATION

This has become very common these days even among kids....so whats the reason for

constipation:

1)Mainly because of hardening of feces ,which may be due to wrong dietary habit like lack of fiber and water in our food.

2)Medication like iron, calcium etc

or some illness like liver problem, hypo thyroid etc,


Constipation in a long run will lead other problems like piles and colon issues.
But there is a solution for everything unless its very complicated.There are many natural remedy for this problem like
1) drinking warm water in the morning.
2) having soaked fig or methi(fenugreeek) or raisin  early in the morning in empty stomach.
3)not having late night dinner .
4)having more fiber in the diet , that's more greens and vegetables.
5)avoiding refined flour and refined items in the diet .
6) and of course good exercise/yoga.


Though there are many yogasanas that helps relieve this problem, This particular one, a very old practice that human had... squatting is the best. In India and other developing or under developed countries this is the only one that's still in practise..Guess what???. 
Ok  here is the clue.... one that they use for elimination of our waste.
yesssssss.. you are right....its called malasana or squatting pose or garland pose(wonder why they gave this name???!!!)

PICTURE COURTESY:BIHAR SCHOOL OF YOGA


HOW TO:
1)stand with feet apart and bend the knees and squat.
2)keep the heels on the ground.If that is difficult can use a folded cloth under buttock as support
3)Now bring the folded arms to the center of the chest to a namaskar position
4)




BENEFITS:
1)Opens hip and groin.Most important is for pregnant ladies this helps preventing hemorrhoids , one of the effects of prolonged  constipation.
2)Elimination of waste easy
3)Tones belly
4)Strengthens calf muscles, ankles and toe.

BANDHA KONASANA

Its been a long time since i wrote on Asanas.Other day my dad was talking about one of his patient who came with menstural issue.so i was talking to him regarding this asana..Thats when i remembered that i havent yet written about this .I can garuntee 90% about the effectiveness of this asana out of self experience and experiences of my students.
Its quite simple asana to regularise menstural issue and also other things.
Its also called as cobbler pose as it resembles cobblers sitting position.
So lets see how to do.
By the way i happened to get a video for clear understanding.
THANKS TO:
Courtesy pregnancy test
                                    
METHOD:
1)Sit straight with bend knees, sole of feet touching each other (heels close to body).
2)Hold your feet /toe fingers with hand and with back straight exhale and slowly bend down to touch your feet with your fore head.
BENEFITS:
1)stimulates abdominal organs- ovaries, prostate glands, kidney
2)stretches inner thigh and groin.
3)Helps relieve menopause symptoms.
4)Helps relieve menstrual problem-irregularities and pain
5)Helps ease child birth .
CAUTION:
Do not  force the knee down .If having disc problem consult a doctor before doing this.

CHAKKI CHALASANA

(photo courtesy from book yoga education for children)

Chakki is appliance used in villages.It has 2 round stones to grind the grains to a powder .Chakki chalasana means ,one that is like grinding(using the the chakki)grain using chakki.Hope i am clear!!!
METHOD:
1)Sit with legs stretched and arms stretched.
2)Interlock the fingers(hand).
3)Make horizontal circular motion with arms.i.e,lean forward as far as possible(so that closed palms comes around the big toe) and move back as far as possible(but do not let the spin touch the ground),Also move the body (waist) in circular motion.(you can feel all the abdomen muscles working) 
4)Repeat this 10-15 in both clockwise and anti clockwise direction.
EFFECTS:
1)Abdomen and pelvis area are toned.
2)Also helps regulate menstrual cycle.
TIPS:Keep the elbows straight while doing this exercise.

THITHALI ASANA

BUTTERFLY POSE

Another favorite asana of kids.Its fun to do asana.Though some kids find it difficult to do this initially because of tight inner thighs(groin)

(photo courtesy from book yoga education for children)

METHOD:

1. Sit with legs stretched in front.
2. Bend the knees and place the soles of both the feet together in such a way that they are close to the body.
3. Hold the foot with the hand interlocking the fingers.
4. Bring the knees down to the ground and then up.(this action looks like flying butterfly wings)

EFFECTS:

• Strectches inner thighs(groin)
• Brings mobility to hip joints.

NOTE:Initially some may find it difficult .They can start doing half Butterfly pose .ie, placing one foot above the other leg's thigh .

VYAGRASANA

TIGER POSE
When i used to work in school as yoga teacher ,this was one among the kids favorite poses.They loved roaring like lion when doing the second part of the pose.... METHOD:

• Sit in vajrasana and come to kneeling position just like cat pose.
• Inhale and stretch the right leg back,in such a way that its parallel to the ground.
• Then bend the right knee and point the toes towards the head and raise the chin high.

• Now exhale and bring the knee under the chest.( photo courtesy from book yoga education for children)
• Lower the chin so that the nose touches the knee.
• Repeat this process about 5-6 times and then practise with the other leg.

BENEFITS:

1. This excersises the spine.
2. Tones reproductive organs.
3. Reduces excess fat in hip,abdomen and thighs.
4. Stretches abdominal muscles.

MARJARI ASANA

Marjariasana(CAT pose) Our sages ,observed the nature around them named may asanas with their names.This is another pose which i love doing.This helps me a lot to when i get my back pain. METHOD:

• Sit in vajrasana and come to kneeling position.

Place the hands on floor.

(photo courtesy from book yoga education for children)

• Inhale deeply and pull abdomen down towards the ground and raise the head up.
• Then exhale deeply and slowely arch the back(spine) up ,pulling the abdomen up .
• Bend the neck down towards chest.

• Repeat this about 10-12 times.

BENEFITS:

1. Tones reproductive organ.
2. Helps relieve back pain.
3. Increases flexibility of neck shoulders and spine.

EKAPADASANA

(pictures taken from Bihar school of yoga books)

EK-meaning 'One' ,PADA-Leg

This is one of me favorite asana.I had always wondered what was so great about the pose when i saw the 'Bagirathan/Arjun thavam(thapas) sculpture in malabalipuram.

Normally elders in home used to say (in Tamil nadu) not to stand on one leg.But this sculpture is famous. and i have seen my mom pray in this pose for more than half hr.I didn't know the reason and meaning behind all this till i started DYNS(diploma in yoga and natural science).

This asana might look very simple and easy... but don't go with your eyes... its not that easy until you concentrate.

METHOD:

1)Stand erect and raise one leg and place the foot on the other legs thigh.

2)Raise the hands and place the plams in front of the chest or above the head in prayer position.

3)Fix the eye on one point .Hold in this pose as long as possible and then try with other leg.

EFFECTS:

1)This developes balance,equilibrium and concentration.

2)It also strengthens leg muscles.

After couple of practices try doing this pose with closed eyes.(which usually is tough without good concentration)

BHUJANGASANA

Bhujanga-snake

METHOD:

1)Lie down on the stomach .

2)Place the hands(palms) down, under the shoulders on the floor.

3)Inhaling raise the chest and head, arching the back(without lifting the navel from the floor) .

4) Hold this pose for 15- 20 counts(breathing normally)

5)Then exhale and slowly lower the chest to the floor. Rest and then repeat couple of times.

BENEFITS:

1)Strengthens the spine , chest , shoulders, and abdomen .

2)Stimulates abdominal organs

3)Opens lungs and thus good for asthma.

4)Soothes sciatica

5)Beneficial for back ache

CAUTION:

1)Its better to avoid if there is back injury or Carpal tunnel syndrome .

2)Avoid during Pregnancy (can practice only with doctor recommendation and supervision)

VAJRASANA

(photo courtesy from book yoga education for children)

This is one of my favorite Asana, which I regularly practice after food.Many of us must have seen in Japanese movies , where they have their food sitting in this asana .And also Muslims sit in this asana and do prayers and Kids in particular, they naturally sit in this pose.. so what is so great about this pose? It helps digestion ,metabolism.
When ever I have heavy dinner ,and can’t go for a walk ,I sit in this pose and do my work ,read or watch TV or even talk to people.


METHOD: 1)Kneel down with toes touching 2)Sit on the space formed by the parted heels. 3)Place the palms on the knees. 4)Keep the spine, the neck and the head straight . 5)Continue normal breathing. 6)This asana can be maintained for a long time. 7)When realising from the pose,remove the palms from the knees and bring them to the sides. 8)Straighten both legs and sit in normal position. 
EFFECTS: 1)This asana eliminates gas troubles and helps in digestion. 2)Along with the body, the mind also gets stabilized in this asana,and so it is preferred for meditation  and pranayama in this Asana. Hence, it is preferred for meditation and concentration.3)This asana could be performed just after meal to stimulate digestion.4) strengthen and tones hip,thigh and calf muscles,5) lose weight ,improve metabolism.
NOTE:(PEOPLE WITH KNEE AND ANKLE PROBLEMS SHOULD AVOID)

VRIKSHASANA

VRIKSHAM - Tree METHOD:

1)Inhale and lift both the arms above head and join the palms together.

2)Lift the heels and stand on the toes and Pull the hands upward as much as possible.

3)Continue normal breathing.

4)Hold in this position for couple of minutes

5)Then exhaling bring both the hands down to the sides.

6)Bring the heels on the floor and take up standing position.

BENEFITS:

1)All the muscles are stretched and then relaxed,which helps to remove muscular strains.

2)This asana also increase height in children.

JANUSIRASASANA

JANU -KNEE and SIRAS - HEAD.

METHOD:

1)Sit on the floor and stretch your left leg straight .Fold your right knee, and place the foot against the inner left thigh.

2)Turn your body to left.

3)Keep your hands beside the body.

4)Inhale and lift hands above head .

5)Exhale and bend forward and try to hold left leg toe with both the hands.

6)Breathe slow and steady.

7)Remain in the pose till 10 to 20 counts.

8)Inhale slowly lift the hands and bring body back to straight position.

9)Stretch the right leg and relax.

10)Repeat the same with right leg.

BENEFITS:

1)Stretches the spine, back muscles and hamstrings.

2) Massages and stimulates internal organs like the liver and kidneys and improves digestion .

3) Helps relieve symptoms of menopause.

4) Therapeutically said to be good for high blood pressure, diabetes.

CAUTION:

DO NOT FORCE YOURSELF TO BEND.

PASCHIMOTHASANA

METHOD:

1)Sit on the ground with legs stretched.

2) Place the hands down.

3)Inhale slowly and deeply.

4)Raise the hands over the head.

5)Exhale and slowly bend forward at the waist and hold the toes with the hands and try to touch your knee with the head.

6)Breath normally and hold in this position till 10 to 15 counts.

7)Inhale slowly and return back to normal sitting position.

BENEFITS:

1)The whole body is getting streched.

2)The internal parts in the abdominal area like lungs, intestines and other glands functioning are improved.

CAUTION:

1)Donot force yourself to bend.

2)Those having Spine, neck problem consult doctor before doing this asana.

YOGA MUDRA

METHOD:

1)Sit in Padmasana.

2) Inhale and take both the hands back and interlock them.

3)Exhale and bend the waist and try to touch the ground with the forehead .After bending breathe normally. (Initially Count till 15-20 after some practice this duration can be increased)

4)Inhaling straighten the waist and bring the hands to front.

BENEFITS:Since the Waist is bent there is tremendous pressure on abdominal parts ie, intestines, liver, spleen, etc., and this improves their functioning .

CAUTION: Bending should be done slowly .People with back problem ,cesection or any operation in abdominal area should practice this only after consulting doctor .

UTHITHA PADMASANA

'Uthitha'meaning Raised...Raised padmasana/lotus .

METHOD:

1)Sit in padmasana and keep arms on sides,touching the ground.

2)Exhale, and inhailing, lift the whole body (supported by the hands) and breathe normally.Hold this pose for 10-20 counts.

3)Keep the eye sight ahead and fixed.

4)Inhale, and exhaling, get the body on the floor slowly.

BENEFITS:Along with the advantages of Padmasana it has good effect on the muscles of the body spl arms.

NOTE: Donot Hold the breath when lifting or when staying in postion. Since the whole body is balanced by the hands, donot strain by increasing duration.

PADMASANA

PADAMASANA (Padma means lotus in Sanskrit)is a cross-legged sitting posture.

METHOD:

1)Stretch both the legs .

2)Bend right leg and keep the right foot on the left thigh

3)Take the left foot with both hands, gently keep it over the crossed right leg's thigh.

4)Keep the hands on the knees in Dyana mudra

This posture is good for Pranayam, Meditation & concentration.

BENEFITS:

1)This pose keeps the spine erect and helps develop a good posture .

2)Helps keep the joints in flexible condition

Note :Keep the backbone straight and breath normally.

ASANAS

Asana- meaning seated position in Sanskrit is described in 3rd tantra of 'Thirumoolar Thirumandiram'.According to patanjali STHIR SUKAM ASANAM i.e a position that is firm but relaxed and comfortable.

Asana focuses on increasing the strengh various parts of the body like muscles,nerves etc.

Asana is different from other forms of physical exercise.

1)It not only works on outer parts of the body like muscles but also on inner organs like endocrine,circulatory,reproductive.digestive and respiratory systems by increasing blood flow to all the parts of our internal organs. 2)Unlike exercise it doesn't involve speedy movements, but instead very slow and steady movements. 3)Asana done along with pranayama helps achieve relaxation which reduces stress & strain. 4)Since the movements are slow and steady very few calories are consumed during our practice and we wont feel hungry as we do after doing exercise.

Many movements and postures from basic asanas have been incorporated into modern exercises in form of stretches and warm ups.

According to saint Thirumoolar there are more than 64,000 asanas..

i quote"பத்திரங் கோமுகம் பங்கயங் கேசரிசொத்திரம் வீரஞ்f சுகாதனம் ஓரேழு(1) முத்தம மாமுது ஆசனம் எட்டெட்டுப்பத்தொடு நூறு பலஆ சனமே(1) முத்த மயூரமுது"

Note the lines.."எட்டெட்டுப் பத்தொடு நூறு பலஆ சனமே".எட்டெட்டுப் (8 times of 8- 64 or 2times 8 -16 or 8 , 80 hundred???)

(Bhadra, Gomukha, Padma and Simha,Svastika, Veera, and SukhaThese seven are asanas eminent and ancient;Numerous as, eight, eighty and hundred, however,Are asanas in all reckoned. )

so...it is impossible to establish a complete and exact set of yoga postures.But there are few postures which are basic enough to keep us fit and health.Basically these postures can be classified into:

1)Standing poses

2)Sitting poses

3)Supine poses

4)Prone poses

5)Balancing poses

6)Twisted poses

Apart from these there are Sukshma vyayama or subtle exercise

I would like to share few of those which i have learnt and practised all along.