THE POSTURES

Wednesday, October 12th, 2011 3 12 /10 / Oct /2011 08:59

paschima8.jpgChristian Tikhomiroff - www.natha-yoga.com

« 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. »

Shiva Samithã


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

Technique

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.

Pashimottanasana - images yoga.com - images yoga.fr


2) Expire without moving anything.

3) Inspire in stimulant slowly the body, then the arm.


Pashimottanasana - images yoga.com - images yoga.fr



4) Hold the full lungs

5) Expire in resting(basing) hands on the ground, fingers were managed towards the back.


Pashimottanasana - images yoga.com - images yoga.fr




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


By NataYoga - Published in: THE POSTURES - Community: Hatha Yoga
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Friday, October 7th, 2011 5 07 /10 / Oct /2011 08:00

ardha

Ardha = Half | Pascimottanâsana = The East, the crowbar(pliers) | Âsana = The posture

Ardhapascimottanâsana = The posture of half a crowbar(pliers) or of 1/2 stretching eastward

Ardhapascimottanâsana A posture is which prepares in PascimottanâsanaThe posture of the crowbar(pliers) or the stretching eastward.

Physiologically, she(it) stretches ischio-jambiers and psoas illiaques, softens hips, vertebral column, has an impact on loins, belly

Energétiquement, stimulate Muladhara chakrâ, the chakrâ of the base, the chakrâ root, the chakrâ 1st was situated at the bottom of the vertebral column. Clean and stimulates nadî (channels(canals) of energy) Ida (to the left) and Pingala (to the right).

Technique

Sit down legs lengthened(stretched out) in front of one, toes of two feet towards one. Fold the right leg, put down(deposit) it on the ground, the heel against the perineum.

Put both hands behind one, near buttocks, fingers towards the back.

Contract the base- Muladhabandha - (Contraction of the anus), to contract slightly the low stomach, the very right(straight) back. Kechari mudrâ ( Turned(Returned) language(tongue)), to close eyes and to visualize(display) the Full moon in the mental space.

Expire - to lower(to go down) the bust towards the lengthened(stretched out) leg

Inspire - to recover by raising arms above the head, the joined(contacted) hands - Hold the breath a few moments

Expire - to lower(to go down) towards the tense leg and to catch, according to the flexibility, the knee, the calf, the ankle, the foot and best, to pick the big toe with the thumb(inch) and the index.

Chin in the breastbone - Put the forehead(front) in the knee

Raise arms to free the zone of the heart.

Inspire on 4 time(weather) - Hold the breath 16 time(weather) - Visualize(Display) the Full moon - Pronounce mentally the sound YAM In sequences or continuously, then expire on 8 time(weather)

Make the breaths 3, 6, 9 times..

At the end of the last expiration, to raise the head (always closed eyes, Full moon, YAM)-

Inspire - to recover by raising arms above the head, the joined(contacted) hands - Hold the breath

Then expire, lower(go down) arms by sides and abandon(give up).

Begin again the same process with the folded left leg. Replace the display(visualization) by the Full Sun - the sound RAM

Then, lengthen(stretch out) on the back, observe and savor.

Breaths: 1/4/2 in the axis

Mantrâ: YAM to the left ¦ RAM to the right

Mudrâ and bandha: mulabandha - kechari mudrâ - shambavi mudrâ

Duration of the practice: of 5 mn in a gathika (25 mn)

If you meet problems of flexibility of the back and the hips, keep(guard) the head aligned in the vertebral column without chin in the breastbone.

When the flexibility will be ready(in position), the head can then settle(arise) on the knee.

Possibility of putting glutei on a towel(briefcase) or a small pillow.

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Monday, September 26th, 2011 1 26 /09 / frog /2011 08:00

parighasana.jpg

Photo Yoga XTC

Parigha = The Hinge ¦ Âsana = The Posture

Parighâsana = The Posture of the Hinge

The hinge in the energy structure, it is the stomach, manipura chakrâ.

Parighâsana Stimulate, frees and concentrates all the energies of the stomach, the energies of the fire(light)

Stimulate, frees and concentrates all the energies of the stomach, the energies of the fire(light). She(it) returns, concentrates the fire(light).

These energies of the fire(light) result all of Muladhara chakrâOf the earth(ground), of below the earth(ground), below the magma.

They put on correctly the body, they assure(insure) the health, the immunity, the dynamism.

They assure(insure) a dynamic and light functioning of the mental and its processes, for a mental one alert and lively; it helps in the understanding and in the discrimination.

It is a powerful antidote of the doubt. If there is deficit of energies of the fire(light) in the stomach there is risk of weakness, fast exhaustion, fatigue, lack of stamina, but also mental excitement and it produces of the sentimentality emotional person, of big abilities to react such as doubts, fears, lack of self-confidence.

Parighâsana Resolves or prevents(warns) the problems of energies of the fire(light) scattering, settling(adjusting) and spreading harmoniously the energies of the fire(light) in the body.

- Peace and prevents(warns) the articular weaknesses. Help the degenerative osteoarthritis.

- Get a good reserve of vitality

- Balance the body

- Stabilize the mental

- Improve the digestion and the elimination

- Improve the view(sight)

- Improve the hearing(audition)

His(Her,Its) impact on the flexibility of the vertebral column, the rachis and the stimulation of the spinal cord contributes to strengthen all the immune system

There are no contraindications in the practice of this posture.

Technique

2 basic positions

Position 1

Put itself in knee and tighten(stretch out) the right leg on the side

The right foot in the alignment of the left(awkward) knee (he can be turned(shot) to the outside).

The left foot behind will see the lengthened(stretched out) or brought in toes ( stronger stimulation).

The left hand along the body – palm(real tennis) on the thigh – the right hand along the thigh _ loses towards the knee

Mulabandha

Kechari mudrâ

Fix a point opposite, if possible in the space and to keep(guard) all the time the opened eyes

Expire

Inspire by raising the left hand stuck on the ear

Expire

Come down(Fall) on the right-hand side – the right hand slides towards the foot

Turn(Shoot) the head and fix the ceiling – the left hand has to remain stuck on the ear

Breaths

- Or in the axis or in the manipura chakrâ

- 1 / 4/2 on 3-5-7 breaths

O Possibility of bastrikha: some breaths which circulate in the axis what favors a releasing articular ostéo and what stimulates all the immune system. The breath will last 10-15-20 seconds – 3-5-7 times

·

Mantrâ: RAM to the right – YAM to the left – uddiyanabandha light

Position 2


Both arms, hands joined(contacted) as in Tolangulâsana (fingers interwined(embraced) above the fontanel)

Relaxation in golden embryo

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Monday, July 18th, 2011 1 18 /07 / July /2011 08:00

http://www.yogaxtc.com/images/photos/asana/apanasana.jpg Photo Yoga XTC

Apana is a Sanskrit term which corresponds in the Yoga to the breath of excretion which is one of five vital breaths pra? Has. Four other vital breaths are in order alphabetical: pra? Has, samana, udana and vyana.

Apana it is the Breath of the expiration.
He(It) corresponds in the center of the base-muladhara chakrâ, it is the breath of the excretion which governs the energies of bottom(stocking), it is at the origin of the consumption of the pleasures and the material objects, it connects us there even with the ground foods, and thus also with the sufferings of the body and with the mortal limitation.

Apanâsana it is the posture of the vâyu ( wind) of the excretion, the posture of knees in the breast.

http://www.yogaxtc.com/asana/images/apanasana_2.jpg

Photo Yoga XTC

She(It) is particularly advised(recommended) to relieve or prevent(warn) the problems of constipation. Very beneficial during the pregnancy.

Technique

Lengthened(Stretched out) on the back, the tense legs, the arm along the body, lose hands on the ground.

Expire and fold the right leg on the breast then catch knees with hands.

Inspire - Raise the head, the shoulders, indeed spread(push aside) arms

Expire - Press the leg on the breast

Inspire - Put down(Deposit) on the ground shoulders, heads, arms, the leg

Expire

Begin again this process with the left leg

Then begin again with 2 legs on the breast.

This simple technique is going to eliminate the excesses of vâyu (winds) in the stomach. To stretch the vertebral column and to relieve the tensions at the bottom of the back, has an impact on loins, on all the abdominal zone and of the lower abdomen(groin).

Excellent preparation for the childbirth(delivery) among the other techniques.

Source(Spring): educations(teachings) of Hâtha Yoga - FFHY

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Sunday, July 17th, 2011 7 17 /07 / July /2011 08:00

http://www.yogaxtc.com/images/photos/asana/balasana.jpg

Photo Yoga XTC

Bâla = child

Âsana = posture

Bâlâsana = the posture of the child

Bâlâsana is a simple posture made often after a technique of âsana (posture) to interiorize and relax. The aspect of this position looks like the foetus or the embryo in the stomach of his(her) mom.

If we put indeed forearm and the forehead(front) on the ground, the relaxation settles down easily and is very pleasant. Pleasant after techniques seeking the back.

She(It) declines under several forms.

http://www.yogaxtc.com/images/photos/asana/balasana2.jpg

Arms tightened(stretched out) in front of

Bâlâsana is also going to relieve certain back pains.

http://www.diva-yoga.com/images/postures/enfant-balasana/enfant_poings_2.jpg

Or the forehead(front) on hands (both fists or right(straight) fist in the palm(real tennis) of the left hand on the ground). In certain educations(teachings), we call this position " the folded sheet(leaf) "

On this image, legs are spread(pushed aside), celà is possible especially in case of pregnancy.

The most mattering in Bâlâsana, it is the intérioristaion and the relaxation. There are breaths, of mantrâ, a bandha nothing, just the position with blindly.

To take her(it), put itself in Vajrâsana, the posture of the diamond (sat(based) on heels, very right(straight) back, hands on knees), then on an expiration, put hands on the ground, slide them slowly in front of one and put the forehead(front) on the ground. Then, in the choice, keep(guard) arms tense or to position them along legs, or both one after the other, either to position hands to put the forehead(front) above.

And there, as say my prof_guide_passeur_maître_ about yoga: savor, savor, savor....

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Saturday, July 16th, 2011 6 16 /07 / July /2011 08:00

http://www.pranavajoga.cz/images/photos/asany/eka-pada-rajakapotasana.jpg

Raja = royal ¦ Kapota = the bird.

In India, the royal bird is the dove

Rajakapotâsana is a latéralisée posture which declines in 5 practised different phases the some following the others, either to the right and then to the left, or the alternated.

A posture centred on the energies of the heart - blindly - releasing of the knot of the heart, hridayagranthi, the breaths in the heart, the releasing of the feelings.

As well as the said Katha Upanisad " when down here all the knots of the heart are loosened, the mortal becomes free. "

Powerful, tonic for the vertebral column.

She(It) has advantages at the level of the endo-abdominal sphere as well as the sexual sphere. Puts back in place organs ready(in position) and stimulates them.

Influence on the endocrine system.

At the level of anahata chakrâ in a session take place, she can also be of use to the preparation of prânâyâma and meditation.

It is not a very easy, demanding position in the time(weather), over time. It is necessary to go there slowly, phases by phases, by relaxing between every in position of the golden embryo.

The vertebral column must be perpendicular on the ground. Do not bend forward. Back leg the tensest, in the axis.

Not be pressed too much on knees (1Era Phase). Hands are just put.

Mudrâ Bandha and:

Kechari mudrâ or kakimudrâ, the best because she(it) stimulates the heart and the energies

Mulabandha.

Technique:

Put itself in posture of the diamond - Vajrâsana

Expire then tighten(stretch out) the right leg behind for one to sit down on the left(awkward) heel.

1st phase: put hands on the left(awkward) knee.

http://www.aix-yoga.fr/images/Raja-kapota-asana-1.jpg


2nd phase: apply hands to hips and pull(fire) elbows in the back as if we wanted that 2 elbows contact. Maintain the posture so.

http://www.aix-yoga.fr/images/Raja-kapota-asana-2.jpg


3) Lengthen(stretch out) 2 hands devantsoi, the palms of hands facing itself. 2 arms are horizontal and parallel (try hard to move closer to 2 palms of hands). Stay so.

http://www.aix-yoga.fr/images/Raja-kapota-asana-3.jpg


4) Bring 2 arms derriere one, Interwine(Embrace) hands and tighten(stretch out) arms.

http://www.aix-yoga.fr/images/Raja-kapota-asana-4.jpg


5) Fold up the left leg so as to make rise the right foot and catch the right foot with the right hand

http://www.aix-yoga.fr/images/Raja-kapota-asana-5.jpg

Or both hands

http://www.aix-yoga.fr/images/Raja-kapota-asana-6.jpg


Change then aside (left leg lengthened(stretched out) behind, folded right leg)

Breaths:

Samavritti (easier) 1/2 either 4 time(weather) of inspir and 8 of expir or Visamavritti 1/4/2 or 4 time(weather) of inspir, 16 of the retention with full lungs, 8 of expir.

Display(Visualization): in the axis or anahata chakrâ (chakrâ of the heart - the most interesting). Eyes are closed all the time with brhumaddyadrishti (fixation(binding) of the point intersourcillier).

Mantra:OM

Sources(Springs): educations(teachings) of the nâtha-yoga

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