Yoga asanas


Today when someone mention yoga, people typically think of yoga postures. But the postures are just a small, although important, part of a much bigger system. Yoga means a way of life where the postures is only one part of the many facets of yoga.

The more specific name for the yoga postures is “asana”. Asana means a posture that is comfortably held. Asana affect the nerves, glands, muscles and the whole body. When you practice asana, you put a pressure on the endocrine glands which results in the regulation of hormones secreted from those glands. The hormones affects the emotions and thus you can create a more emotional balance within with the help of asana. That leads to easier concentration and better meditation.

Practice

While practicing asanas the body should be cool and calm and the stomach should not be full. It is good to practice in a room that is clean and warm and free from smoke and dust. Except for the meditation postures, asanas should not be practiced during menstruation or pregnancy. In general, asanas should only be practiced on the advice of a proper teacher.

In the Ananda Marga system, there are 42 asanas that are recommended. Out of these asanas, there are three that specifically benefits women.

Yogamudra

Sit cross-legged. Hold your left wrist with your right hand behind your back. Slowly lowering your chin, then your neck, bend down as far as you can go, breathing out as you go down. Stay there for 8 seconds with your breath held out, then rise up breathing in. Practice eight times.

Cobra

Lie on your stomach. Place your hands facing down on the floor beside your ears. Supporting your weight on your palms, push up and raise the chest, looking up towards the ceiling. Breathe in while rising, and hold your breath in that position for 8 seconds. Come down to the original position while breathing out. Practice eight times.

Long Salutation

Kneel down with your buttocks resting on your heels and your toes pointing forward. With your palms together, extend your arms up vertically next to your ears. Slowly bring your arms and head down as one, first bending your neck, then the whole upper body, until your fingers hit the floor, keeping your buttocks as close to your heels as possible. Now stretch out with your forehead and nose resting on the floor. Breathe out as you go down, and stay there with your breath held out for 8 seconds. Then rise up breathing in. Practice eight times.