Asanas
(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org, please feel free to visit the school website)
There are many different asanas (physical poses) described in the Hatha Yoga Pradipika. They are designed to awaken and clear the energy channels of the body, as well to create a physically fit and healthy body, which is ready for samadhi (enlightenment). There are multitudes of yoga asanas, but a small sample of some of these and how to practice them is given below:
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1. Tadasana or Mountain Pose. Stand evenly on both feet and imagine that the top of your scull is lifting upwards. Relax arms by your side. |
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2. Namaskar or Prayer Pose. Stand in tadasana and place your palms together in front of your heart chakra and begin to become aware of your breath and awareness. |
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3. Vrksasana or Tree Pose. Stand in tadasana and then shift your weight to one foot and then lift the other leg and place the foot on the inner thigh of your standing leg. Stretch the knee of the lifted leg out to the side of your body. Then lift the arms straight upwards. Hold as long as is comfortable then relax the body back into mountain pose and then do the same process with the other leg. |
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4. Virabhadrasana II or Warrior II Pose. Stand in tadasana and step one leg out to the side about four feet. Turn the foot of that leg out to the side. Then lift the arms out to the sides and bend toward the outstretched leg until the knee is right over the foot. Last turn the head toward to the side as shown. Hold as long as is comfortable and then come back to tadasana and then do the same process leading with the other leg. |
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5. Trikonasana or Triangle Pose. Start by standing with your feet about 3-4 feet apart. Next, point your left foot to the left, and your right foot slightly to the left. Stretch your arm out at shoulder level and bring the right arm straight up, against your right ear. Now inhale. Then as you exhale, bend to the left and slightly forward to bypass your ribs. Slide your left hand down your left leg and hold on to the lowest part you can reach. Look out at your right hand. Take several full breaths in this position before releasing it. Repeat, bending to the right. |
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6. Adho Mukha Svanasana or Downward-Facing Dog Pose. Begin by coming onto your hands and knees, with your knees directly under your hips and your hands forward of your shoulders. Then exhale and lift your knees away from the floor. At first keep the knees a little bent and the heels lifted away from the floor. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Push the arms out straight and press the palms and fingers actively into the floor. Keep the head between the upper arms; don't let it hang. Stay in this pose as long as is comfortable and then bend the knees toward the ground and come all the way back down to the floor. |
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7. Sarvangasana or Shoulder Stand Pose. Lie flat on your back. Inhale deeply while raising your legs and spine until the toes point to the ceiling. The body rests on the shoulders and the back of the neck. The body should be supported by the hands, which are placed on the center of the spine between the waist and the shoulder blades. Keep your spine and legs straight. Stay in this position for as long as is comfortable. To come out of this posture, just bend your knees, curve your back and slowly return to lying on the floor while exhaling. When your entire back touches the floor, straighten the knees, take a deep breath and slowly lower your legs to the ground while breathing out. |
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8. Halasana or Plough Pose. Start by lying down on your back, with your legs together and your hands palms down by your sides, inhale and raise your legs up. Exhale, then inhale and bring your hips up off the floor. Support your back with your hands, keeping your elbows as close to one another as possible. Then, without bending your knees, exhale and bring your legs down behind your head. If you cannot yet touch the floor with your feet, remain breathing deeply in this position. If your feet comfortably reach the floor, walk them as far behind your head as you can and, with your toes curled under, push your torso up and your heels back. Stretch your arms out behind your back with the hands flat on the floor. Breathe slowly and deeply. Make sure to come out of this pose slowly until you are lying on the floor and then fully relax. |
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9. Urdhva Dhanurasana or Upward Bow Pose. (This is an advanced pose, and should not be done until you have been practicing yoga for several months.) Lie on your back on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Then lift your arms back behind your head and spread your palms on the floor beside your head, fingers pointing toward your shoulders. Pressing your inner feet actively into the floor, exhale and lift the buttocks off the floor. Then firmly press the hands into the floor and your shoulder blades against the back and lift up onto the crown of your head. Press your feet and hands into the floor, and with an exhalation, lift your head off the floor and straighten your arms. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor. Stay in the pose for only five to seconds and then slowly come back down to the floor. |
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10. Paschimottanasana or Seated Forward Bend. Start by sitting on the floor with the legs extended and the back straight. Then inhale and draw the spine up. As you exhale, begin to come forward, hinging at the hips. With each inhale, extend the spine and with each exhale come a bit further into the forward bend. Keep the neck the natural extension of the spine. Try to not round the back. Take hold of the ankles or toes, whichever you can reach. Keep breathing and then relax out of the pose when desired. |
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11. Bhujangasana or Cobra Pose. Lie face down with your feet together and your toes pointing behind you. Place your hands flat on the floor close to your body and beside your rib cage. Then as you inhale, gently push off your hands, lifting your head and chest off the ground and tilting your head back. Feel your chest moving forward as well as upward; this will help you keep from straining the lower back. Make sure to keep breathing and then slowly let your body back down when you are ready. |
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12. Balasana or Child's Pose. Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Then exhale and lay your torso down between your thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. Lay your hands on the floor alongside your torso and release the fronts of your shoulders toward the floor. Balasana is a resting pose. Stay anywhere from 30 seconds to a few minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis. |
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13. Fatingasana or Butterfly Pose. Start by sitting on the floor, and then bend the knees and bring the soles of the feet together. Place your hands on your knees. Bring the heels in as close to the body as is possible. Bounce the legs softly up and down for two to three minutes, or just relax in the pose letting your knees fall towards the floor, stretching the pelvis and thighs. |
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14. Dandayamana Bibhaktapada Paschimottanasana or Standing Separate Leg Stretching Pose. Stand with your legs spread apart about four feet. Keeping your back straight bend from the waist toward the floor. Place your hands on the floor as shown. Bend down slowly and don’t force this pose. Allow your weight to naturally ease you down into the pose. Hold as long as is comfortable and then engage your abdomen muscles and lift back up. |
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15. Savasana or Corpse Pose. Lie on your back, feet spread about 18 inches apart, and hands about 6 inches from your sides, palms up. Ease yourself into the pose, making sure the body is symmetrical. Let your thighs, knees and toes turn outward. Close your eyes and breathe deeply. This is a good pose to end a yoga session with. |