« 92) Being held the not close(plain) legs the one in the other one, the follower seizes solidly toes with hands and concerns the head knees. This posture is called ugrâsana, it stimulates the traffic(circulation) of the air(sight) and eliminates the fatigue; we also call her(it) pascimattânâsana. If the wise person executes every day this excellent âsana, the flow of the air(sight) circulates through the later(posterior) way.
93) Those who practise this exercise obtain all the powers, that is why the yogi looks with heat to obtain the success in this practice.
94) This âsana, by means of which we obtain easily the success in the control of the breath which destroys(annuls) a lot of suffering, must be kept secret and must not be revealed to somebody qualified. »
Pascimottana = The East ¦ Âsana = The posture
Pascimottanâsana = The posture of the stretching eastward or the Crowbar(Pliers)
Pascimottanâsana Is one of 4 bigger postures of the Yoga.
Pascimottanâsana A big posture of theft of the breath is, she allows to breathe more in the energy than in the tyre(pneumatic). She(it) thus changes the quality and the power of the energy, it is a precious help to the prânâyâma.
It is also, in the nâtha-yoga, a big posture of awakening of the vital energy - Kundalini. It is a complete posture, of alchemy of the breath that is the transfer(transformation) of the pneumatic breath in energy breath. The breath in this posture is going to become of + + at the end, of + + subtle, what obliges the energy to wake up.
On the physiological plan she(it) stimulates powerfully the digestive fire(light) and the immune system.
On the mental plan she(it) gives recession(drop) and stability, she(it) affects the impatience and familiarizes with the immobility.
On the energy plan she(it) stimulates muladhara chakrâ (chakrâ of the base) and vishudha chakrâ (chakrâ of the pubis).
It is a powerful, very beneficial posture for the health, the energy and the mental.
She(It) brings a physical comfort and a very pleasant dynamism
Sit down, lengthen(stretch out) legs in front of one, joined(contacted) or not but parallel and tightened(stretched out), hands on the ground next to buttocks, fingers managed towards the back.
To close eyes, to concentrate in the space, the sound and the internal light, to visualize(display) the axis ( sushmunâ ), mûlâdhâra chakra with the linga in the yellow square, the cobra rolled up all around, the red triangle of the shakti. To converge the glance on a median bhrumadyadrishti ) point, the language(tongue) returned khecharimudrâ ), the anus is squeezed(tightened) mulabandha ). Install(settle) a breath.
Visualize(Display) the breath which comes down(falls) to the inspiration, which makes turn(shoot) the energy in mûlâdhârachakra during the retention the full lungs, which goes back up(raises) up to the summit of the skull during the expiration.
Use(Employ) the rhythm: 1 time(weather) to inspire (from 4 till 10 seconds), 4 times this time(weather) for the retention the full lungs, twice this time(weather) for the expiration.
On an expiration tilt you forward to move closer to the forehead(front) towards knees.
By inspiring raise(straighten) by going(taking) up you arms. Make a retention the full lungs.
On the expiration come down(fall) to catch big toes with thumbs(inches) and index.
Bring the chin to the breastbone to make jalandharabandha and put the forehead(front) or better the eyes on knees.
To stay in the posture
Install(Settle) breath and displays(visualizations). Try to lengthen(to stretch out) the breath until 8/32/16. It is physiologically almost impossible because the very closed position prevents the air(sight) from filling(performing) lungs, it is necessary to wait that the energy breath wakes up and so to need less and less air(sight).
Settle down 5 minutes at least, and until 25.
Use mantra classics on the place(square) of the account of the breath as soon as it is possible.
For example So (by inspiring and during the retention to the full) Ham by expiring, or according to the same process Ram, Ksham.
Concentrate on the display(visualization), the points of the fire(light), the internal space, the heat, the vibration and the immobility.
We notice that at the end of 15 in 20 minutes some thing(matter) takes place, releases(leaves,breaks), everything becomes easier
To leave the posture
If you stay there for a long time, it is really necessary to recover slowly we propose this method:
1) Inspire in east the head. Hold the breath.
2) Expire without moving anything.
3) Inspire in stimulant slowly the body, then the arm.
4) Hold the full lungs
5) Expire in resting(basing) hands on the ground, fingers were managed towards the back.
After the posture
Still set from 1 till 3 minutes to observe what takes place, either lengthened(stretched out), is sat(based).
Sources(Springs) photos and texts: www.natha-yoga.com