Meditation and relaxation asanas part II

Relaxation asanas
|ॐ|

The importance of the correct practice of these asanas cannot be stressed enough. One of my masters once told me that yoga is done mostly with your mind and in the previous post we spoke about the eight limbs of yoga. Remember that asana is just one of them; a healthy body is necessary to develop a healthy mind for sure, but it does not all the job. I guess it's also true the other way around, that is, a healthy mind can be mirrored as a healthy body. The other limbs are mostly concerned with breath, life ethics, concentration and meditation.

Relaxation asanas should be practiced after a session of pranayama, before sleeping, before and after an asana session, to practice yoga nidra and every time the body feels out of energy during the practice. The asanas might seem easy at first, yet to do them properly you will need to relax all the tension in your body. And that's not an easy task at all. Some of you will find hard to stay in shavasana, without moving, for more than 5 minutes; yet these asanas are very important because they give the body the rest it needs, as they help relax the whole psyco- and physiological system. Also they are recommended for back and spinal problems.

These asanas have no contraindication. Stay in a relaxation pose for 1 to 2 minutes between asana practice when needed, while the final relaxation should last no less than 10 minutes. A nice meditative music with binaural beats or a mantra can be played during the practice.

Be completely still during the practice, even the smallest movement can disturb the practice.

Shavasana  (Corpse pose)

Lie on your back with the arms by the side of the body, about 15 cm away from the body, palms of the hands up, relax the fingers. Separate the legs to a comfortable position and close the eyes. Head and spine should be in a straight line. Relax the whole body and do not move. Focus on your breath. After some time, again become aware of your body and of the surroundings, start moving the fingers and the toes, then arms and legs, open your eyes. Move as you please, stretch, roll the spine, then come back to a seated position.

Sávasana is recommended to practice yoga nidra and for the final relaxation after the asana practice.

Makarasana (Crocodile pose)

Lie on your stomach, place the right hand on top of the left hand, palms facing downward. Rest your forehead on your hands, so that the spine is equally relaxed.

Alternatively, you can place the right or the left cheek on your hands, taking care of switching side.

Open your feet mat-width apart, let the heels fall on the inside; you can also keep your legs together, big toes in touch and heels pointing outside.

Close your eyes and relax the whole body focusing on your breath. After sometime again become aware of your body and the surroundings and release the pose.

Makarasana is recommended after practicing challenging backward bends as Dhanurasana or Shalabhasana.

Matsya Kridasana (Flapping fish pose)

Lie on the belly, bend the left leg on the side bringing the left knee close to the ribs. The right leg is straight and in touch with the floor.

Bend the elbows and place your arms so that you can rest the side of the head on the crook of the right elbow. The left elbow should be close to the left knee, place the hands one on top of the other with palms facing down.

Relax in the position and after some time switch sides.

Balasana or Gharbhasana (Child's pose)

Sit in Vajrasana. Raise your arms straight up over the head, inhale deeply and as you exhale bend the trunk forward so that the arms, palms of the hands and forehead come in touch with the floor. Bend the arms slightly so that they are relaxed, do not touch the floor with the tip of your nose so that the neck is in the right position. The spine should be equally relaxed and rounded, the heels should touch the hipbones.

Relax the whole body and close the eyes while you focus on your breath. After sometime become aware of the surroundings and release the posture coming up slowly as you inhale.

This position too is indicated after the practice of lower spine bends such as Bhujangasana.

Variations:

Rest the arms besides the body, palms facing down.

You may bend your elbows and use your hands as support for the forehead. Make sure both your elbows touch the ground.

Knees can be opened but big toes should remain in touch.

These positions are a focal point in the practice of yoga, as they allow to relax the whole body and release all tension. This is not only indicated if you want to reach the so-called "higher states of mind", but also just to diminish stress and the fight or flight state in which we can find ourselves sometimes.

Do you practice relaxation after your asana practice?

I wish my readers a happy day with love, light and shanti! ॐ

Meditation and relaxation postures part I

Meditation postures

|the more steady, the better|

The practices of meditation and relaxation are two of the big pillars of yoga.
Patanjali's yoga sutras describe the theory and practice of Raja yoga and how to obtain complete mastery of the Chitta or mind-stuff, which is composed of mind, intellect and ego.
The instructions given by Patanjali build the anga (steps) of Ashtanga Yoga, or the eightfold path and include:

1. Yama or social discipline. This step embraces the principle of non violence, truthfulness, non stealing, sex control and no possessiveness.
2. Niyama or self discipline. The word Niyama means observance and refers to values and virtues. It includes clealiness (of mind body and intellect), inner balance, austerity and self discipline, self study, surrender.
3. Asana the word meand posture or existance. Existance intended as pure existance, just being, no movement. When practicing asanas you learn how to maintain your body and your mind comfortable and steady.
4. Pranayama or extension of your vital force. The word is composed by prana, "vital force behind life activities" and ayama, "control". They are breathing exercises. If you think, breathin is a non-stop process during all your life, from the moment you were born.
5. Pratyahara, the withdrawal of senses. The mind is always engaged in decoding stimuli that come from the external world. The practice of pratyahara will help in developing the consciousness of the present moment and in focusing on a single object when meditating.
6. Dharana: one pointed concentration. Fix your mind on a single point of attention. When the mind wanders and diverts to another object, fix it again on the chosen object of concentration.
7. Dhyana or contemplation. It is the ability of maintain the mind very steady on the object of meditation, like in Dharana. At this point however, there should be no more distractions and a single unidirectional flow of the mind, without distractions.
8. Samadhi: unity with the Ultimate Reality. The subject and the object of meditation become the same and there is no more distinction between the observer and the observed.

In this post I will give some instructions on asanas you can use during meditation. However, depending on the master you follow, posture are not so important as your state of mind. You can be in a meditative state sitting on a chair in a room or a porch. This does not mean you can lay as a potato bag! I would like to say yoga is all about control, but in the moment I write it, I realize that yoga is also all about letting go.

For some kind of meditations, especially in the most advanced stages of the practice, the ability of controlling the movements of the body is a must.
There are various kind of meditations and you can find many podcasts online, and usually in the first stages of practice an object of concentration is given. It can be as simple as focusing on your breath or on an image. 

The main purpose of meditative asanas is to maintain the body in a comfortable and a steady position for long periods of time. While we meditate, the more still the body is, the easier will be for the mind to focus. If you practice enough, you will reach a certain point where you will feel like a motionless rampart.

MEDITATION ASANA
Remember to make yourself comfortable, breathe normally and to switch legs!

Sukhasana (Easy crosslegged pose)
Sit with the legs outstretched. Bend the right leg and place the foot under the left thigh. Bend the left leg and place the foot under the right thigh.
Variation: bend the right leg and place the sole of the foot close to the inner left thigh. Bend the left leg and place the sole of the foot close to the right shin.

Sukhasana has no contraindication. As regards with the next ones, they are not indicated and better not practiced if you suffer of knee or ankle issues, sciatica or sacral inflammation.

Swastikasana (Auspicious pose)
Sit with the legs outstretched. Bend the right leg and place the sole of the foot close to the inner thigh. Bend the left leg and place the foot in the space between the right thigh and the calf. Pull the right foot toes inside the space between the left thigh and calf. The knees should be firmly on the floor and the spine is straight.

Ardha Padmasana (half lotus pose)
Sit with the legs outstretched. Bend one leg and place the sole of the foot on the inside of the opposite thigh. Bend the other leg, grasp the foot and place it on the opposite thigh. The upper heel should be placed as close as possible to the abdomen.

Padmasana (Lotus pose)
Sit with the legs outstretched. Slowly and carefully, bend one leg and place the foot on top of the opposite thigh. The sole should be upward and the heel close to the pubic bone.
Bend the other leg and place the foot on top of the opposite thigh. Both knees should touch the ground in the final position. This position will help you keep head, neck and spine straight. Keep the shoulders relaxed.

Dhyana Veerasana (Heroes meditation pose)
Sit with the legs outstretched. Bend the left leg under the right leg so that the left heel touches the side of the right hip. Move the right leg over the top of the bend left leg that the right heel comes in touch with the left hip. Do not sit on your heels, they should be on the side of your hips. The right knee should be right above the left knee. Place your hands on the uppermost knee, one above the other or on each foot. Head, neck and back should be straight.

Vajrasana (Thunderbolt pose)
Kneel on the floor, keep the knees together and the big toes in touch. Separate the heels, lower the buttocks and adjust the position so that the heels touch the side of the hips.
Place the hands on the knees, palms down. The head and the back are straight but not tense, avoid arching the spine. This is the best meditation asana if you suffer of sciatica. Avoid practicing Vajrasana if your ankles and/or knees have not reached the right level of flexibility.

Next post will be on relaxation asanas. Both meditation and relaxation asanas are indicated when you practice with the higher chakras Ajna and Sahasrara. The proper practice of meditation and relaxation is fuel to recharge these energy points.
I also wanted to thank all of my followers. I hope the group will increase more and more as I add information on this blog. I also invite you to leave a comment on your meditation practice, we all can learn from each other. 

I wish you all a nice Sunday!
Namasté! 🙏

Ajna chakra asana and meditation practice - Gain intuition and wisdom!

Following the seven major chakras, after Vishuddi, the purest one, we find the sixth one, Ajna. It is symbolized by an indigo or white lotus flower with two petals. The two petals symbolize Ida and Pingala nadis finally united to open the straight way of Sushumna nadi to finally open the gate of Sahasrara (the Crown chakra).

The word Ajna means "command".

Ajna is strongly related with your intuition and wisdom. It is also connected with the pineal gland.

I will give some hints to meditate on this chakra, but the only one I suggest to really follow is to just meditate. Just meditate.

Do not underestimate the power of your brain and of your body.

Remember that most of yoga is done with your mind.

Meditation:

Close your eyes, sit in a comfortable position and relax. focus on your breathing and on the central part of your head. You can visualize Ajna as a sparkle of light coming from chittakasha, the immense black space that you see when you close your eyes - which is your own mind, imagine a point of light, an indigo or white lotus flower with two petals. In the middle, an upward or a downward looking triangle.

You can imagine yourself envelopped in a clear indigo bubble of light.

The primordial sound related to this mantra is OM or AUM.

You can recite Om or Aum during meditation. Choose to sing it or just repeat it in your mind. But just remember that the formula "the simpler, the better" works most of the times.

Asanas

Dhanurasana (the bow pose).

Lie flat on your belly. Chin is on the floor. Look forward Separate the legs on the side of the mat and bring your heels to your buttocks. The closer, the better.

Clasp the ankles with your hands. This is the starting position.

Inhale deeply and at the same time raise your chin and chest from the floor and start moving away  the ankles from the buttocks as much as you can, stretching the arms backwards. Hold on your ankles. Gaze forward or to the tip of your nose, breath normally in the position and keep it as much as you can. you can roll a little back and forward.

To release, breath out and lower arms, lower legs, chest and chin to the floor returning to the starting position.

Ardha Matsyendrasana (Half spinal twist or Lord of the fishes half - pose).

Sit with your legs outstretched. bed the right knee and take the right foot on the side of the left knee. The toes face forward and the sole of the foot completely touches the floor.

You can leave your legs in this position or bend the left knee and place the left foot close to your right hip. If you do, be careful not to sit on your heel.

With your left arm embrace the right leg and bring your hand over the right hip.

Inhale and raise your left arm and twist over the right side, so that your right hand touches the floor close to the right hip. Turn your neck so that the chin forms a straight line with the tip of the right shoulder. Maintain the position up to 2 minutes, then inhale and bring your right arm up as you twist back to the center and exhaling, lower the arm down and release the legs. Repeat on the other side.

Gomukhasana (Cow's face pose).

Sit in Dhyana Veerasana with the right knee directly above the left knee.

Stretch the left arm to the side and then fold it behind the back. Stretch the right arm up above the head and fold it over the right shoulder. You should be able to grasp your left hand with the right one. If not, use a strap or hold on on your t-shirt.

The raised elbow should be slightly over the head. 

Gaze forward or close your eyes and relax, keep your spine straight and focus on your breathing while you hold the asana (up to 2 minutes).

Release the hands and slowly open your arms to the side, then lower them down.

Release the left leg first, then the right one and repeat on the left side.

Hanumanasana (Lord Hanuman's pose).

Sit in Vajrasana. Stand on your knees and stretch the right leg to the front. Place your hands on the floor on both sides of the right leg for support and very slowly and gently start sliding the right foot forward and start stretching backwards the left leg.

In the final position the buttocks are lowered so that both the pelvis and the legs are on the floor. If you cannot reach the complete position (I can't! :'D) place a block or a cushion under your pelvis.

Close your eyes and place your hands in namaskara mudra or prayer hands position.

Breathe normally during the whole practice and relax in the position as long as it is comfortable.

Repeat on the left side.

Easier variation: sit in Vajrasana, stand on your knees. Stretch the right leg to the front, the heel rests on the floor and the toes point up. Place your hands on both sides of the right leg and stretch as much as you can. You can lean forward with the torso, but do not arch your back - stretch it instead. Also in this case, repeat on the opposit side.

Kakasana (Crow's pose).

Sit in Vajrasana. Lean forward with the torso and place the hands flat on the floor, fingers pointing forward. Stretch the legs, come to your toes and bring your feet as close as possible to the hands.

Bend the elbows and start positioning your knees as closer as you can to the armpit. The best option is to place them right "inside" the armpit.

Lean forward a little bit more and transfer all the body weight on your arms, lifting your feet from the floor. Balance on the hands with the knees resting firmly on the upper arms. Bring the feet together and the big toes in touch. Gaze forward.

Maintain the position as much as comfortable. To come out, bring the toes down and come back to Vajrasana.

Rotate your wrists to relax the joints, this position can be quite challenging at first! So don't worry if you can't raise both feet immediately, maybe start trying with one or keep the toes on the floor until you feel ready to move forward.

Utkatasana (Chair pose).

Stand in Tadasana and balance all the weight of your body on your feet. You can have your feet together or slightly apart (10 - 15 centimeters).

Inhale and raise your arms up above the head, keep them very straight, shoulder width apart, palms facing each other. The upper arms should be at ear level.

Exhale and bend the knees until the thighs are almost parallel to the floor, lower the buttocks as if you were sitting on a chair. Keep a slight backbend in the upper back, and you can lean a little forward with your torso.

Breathe normally while you maintain the position for as much as comfortable for you. This asana strenghtens the lower body while stretching the upper back.

Eka Pada Pranamasana (One-legged prayer pose).

Stand in Tadasana. Focus the gaze on a fixed point in front of you, it will help to find balance.

Bend the right leg and bring the sole of the foot either on the inner side of the left calf or on the inner side of the left thigh, very close to the perineum. If you choose the latter, help yourself with your hands to bring the foot in the right position. The right knee points out to the side. Find balance and place your hands in prayer position in front of your chest.

This is the final position. Breathe normally during the practice and maintain the position as much as comfortable.

To come out, release the hands position and bring down the right leg.

Repeat on the left side.

Variation 1: once you bring the hands in prayer position you can raise them up above your head, keeping the shoulders down and the hands together.

Variation 2: if you are flexible enough, the feet of the bended leg can be placed on the thigh, like in half lotus pose.

Natarajasana (Dancing Shiva pose).

Stand in Tadasana. Bend the right knee so that the heel comes as closer as possible to the right buttock. Find balance in this position gazing at a fixed point in front of you, keep your knees together, avoid turning the hip joint to the outer side.

Grasp the right ankle with your right hand, inhale and slowly and carefully raise and stretch the right leg backwards, opening the right arm as much as possible (better if completely) as you move the heel away from the buttock. Use your left arm to balance stretching it in front of you and perform jnana mudra (bring together the tips of the thumb and index finger of the left hand). Exhale and hold the position while breathing normally.

Inhale deeply and then exhaling lower the right leg and release it, lower the arm and come back to Tadasana. Repeat on the left side. This asana improves balancing and focusing.

Next up comes a post about meditation and relaxation asana. Sahasrara, the Crown chakra will be the last of the seven major chakras we will discuss. If Ajna deals with intuition and wisdom, Sahasrara is the cauldron of imagination.

Also, thanks to all my followers: you are a little group, but it's fine for me. I don't write on this blog to make money or to gain glory. I just would like to share some of my knowledge on yoga and some little insights on modern life and the society we live in, without getting too much attached to it...but I would really love to read some constructive comments about my posts that are not some kind of bad advertisment!! :D

Happy Sunday and remember to practice Yoga!