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| Sunday, 15 August 2004 |
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Yoga for all. Dr. D. W. J. Senaratne explains the techniques and benefits of four of the more easier Asans that will keep you healthy, fit and happy. by Umangi de Mel Asanas maintain and re-establish perfect health, says D. W. J. Senaratne, Senior Consultant Physician, Ayurveda hospital, Rajagiriya talking about the many Yogic postures. They are extremely eneficial to the well-being of the human being. It provides the whole body an external massage and unique exercises of the internal organs," he points out. At the same time Dr Senaratne advices that one should bear in mind that the body should never be forced or exhausted during practise. "If you feel tired or uncomfortable then it's high time you stopped," he says explaining that the Asanas should be performed slowly, carefully, gradually and patiently and never on an empty stomach. According to him, when the postures are properly practised, it produces a feeling of both physical and mental lightness and well-being. Chakrasana " 'Chakra' means 'wheel'. In this Asana, the whole body is given the shape of a half wheel. Hence it's called 'Chakrasana'," he says introducing the first Asana. Technique 1. Stand erect with legs together, toes together, hands by the side of the thighs. Gaze in front. 2. Inhale slowly, raise your right hand from the side and bring it parallel to your shoulder - hand straight palm facing downward. 3. Exhale, in the same position -turn the palm towards the sky. 4. Inhale, start raising your hand upward and let the arm touch the ear, fingers should point upwards. 5. Exhale and start bending laterally towards left side. Loosen the left part of your body. The left hand will o slope down from the thigh together with the body. Hold for a few seconds. 6. Slowly return your hand and stand erect. 7. Similarly practise it from the other side. This forms one complete round of Chakrasana. Benefits 1. It minimises the stiffness of spine and connected nerves are made strong. 2. Spine becomes flexible. 3. The side muscles are also made strong. Tadasana Technique 1. Stand erect, legs together, hands by the side of the thighs. 2. Raise your hands straight in front up to the arms, palms facing each other. 3. Inhale and bring the hands up straight towards the sky, fingers pointing upward. 4. Now slowly raise your heels and stand on your toes. Raise heels as much as you can. Stretch body up as much as possible. 5. Exhale and return to the original position (while returning bring your heels to the ground first) 6. Slowly bring down your hands. Benefits 1. Improves height. 2.Eliminates pain in the back bone. 3. Spine becomes flexible. Pada Hasthasana Technique 1. Stand erect, legs together, hands by the side of the thighs. 2. Exhale, bend forward as much as possible from the waist. 3. Get a hold of the big toes with your fingers. 4. Bend the elbows and bring the forehead to the knees. 5. Hold the position for 10 seconds. 6. Inhale and return to the original position. Benefits 1. Gives an excellent massage to the abdominal organs and therefore is beneficial to indigestion and flatulence. 2. It is beneficial to stiffness of spine, pain in hip joint, rheumatic knees and breathing problem. Konasana Technique 1. Stand erect with legs together, hands by the side of the thighs. 2. Keep two to two and a half feet distance between the legs. 3. Inhale and raise both hands towards, so as to make a parallel line with the shoulder. 4. Now bending lateral towards the right side, slowly bring your right hand downward and bring left hand towards sky. 5. Slowly bring your right hand upto the right ankle. 6. Remain in this posture for a few seconds. 7. Exhale and bring your hands between the legs. 8. Now inhale and slowly stand erect and keep the hands parallel to the shoulder line (this is the original position) distance between legs will also continue. 9. The same should be repeated from the left side by bringing your left hand toward left ankle and bringing your right hand towards sky. 10. This makes one round of Konasana. Benefits 1. Its practice makes the spine flexible. 2. It helps reduce back pain. |
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