Padmasana and spinal-twisting asanas are static asanas of hatha yoga.It enhances your awareness and prepares you for higher consciousness. It opens the gate for meditation.

If you are at yoga beginner stage, start practice from learner level of asanas. The relaxing asanas will stimulate stability to body and improve your posture. Adjust your body to desired curving and twisting—creating various geometric patterns. Lotus group of asanas belong to intermediate level of asana. These asanas are practiced with polished awareness and fine tuning of adjustment & alignment with no strain in any part of the body. Practice regularly under the guidance of experiences yoga guru while undergoing yoga teacher training course.

Padmasana Group of Asanas

Padmasana are lotus poses. These are simple asanas practiced with crossed legs and straight back. Inner journey of meditation starts when outer journey culminates. Asana and pranayama are only preparations which brings your mind and body awareness in one plane. This simple asanas belonged to hatha yoga teacher training course usually practiced in Rishikesh.

Yogamudraasana (psychic union pose)

“Yoga” is a Sanskrit word for union or combine, while “mudra” is for seal or psychic. Thus, the name is yogamudraasana. Inhale normally in the initial position, and exhale while bending forward. It massages the abdominal organs and also activates the manipura chakra

How to start:

  • Sit in cross-legged pose
  • Hold one wrist with other hand behind back
  • Bend forward with straight spine
  • Move the forehead till it touch the floor
  • Stay in final position as long as you can

Precaution:

If you are patient of high BP, back or heart problem, avoid this asana.

Benefits

  • Massages abdominal organs
  • Asana to cure constipation
  • Improve your spinal strength
  • Induces mental stillness
  • Stir the manipura chakra
  • Improve physical comfort

Matsyasana (fish pose)

“Matsya” is a Sanskrit word implying fish, and “asana” for pose. Matsyana is a pose resembling fish way of relaxation. You have to sit in lotus pose with back bending. It is a back-bending asana with awareness on abdomen, chest and neck. It stirs the anahata chakra.

How to start:

  • Sit in cross-legged pose
  • Bend backward & raise your chest
  • Adjust your head to attain maximum arch of back
  • Hold big toes with elbows resting on floor
  • Support your body weight with head & legs
  • Close your eyes & breathe slowly & deeply

Precaution:

Avoid if you suffer from hernia, heart disease & peptic ulcer. Pregnant women also avoid this asana.

Benefits

  • Remove the abdominal ailments
  • Beneficial for asthma & bronchitis
  • Improve the immune system
  • Gives you youthful look
  • Helpful for backache patients
  • Relieves bleeding piles

Fish Pose for Beginners

This lotus pose is similar to streamline-body fish. There is no need to fold legs, as yoga beginners may find it inconvenient or uncomfortable. The back remains off the ground, while lower legs are in touch with the floor. When fish swims, some portion of it remain under water.

How to start:

  • Sit in floor with relaxed mind
  • Lie on floor with face facing ceiling
  • Stretch both legs in front of body
  • Lift chest slightly with top head on floor
  • Adjust head to attain arch in back
  • Hold final position for comfortable time
  • Return to the final position

Precaution:

Avoid fish pose for beginners if you are heart patient and hernia. Always practice under the supervision of yoga teacher. Pregnant women also avoid this asana.

Benefits

  • Improve your posture
  • Beneficial to digestive organs
  • Gives stability & strength to body
  • Best for patients of asthma & bronchitis
  • Induce agility of the body
  • Remove blockages in back portion

Spinal Twisting Asanas:

As you gain mastery over simple asanas, you march forward to spinal-twisting asanas. These are static asanas where movement is less, but need more stability & strength. It belonged to intermediate group of hatha yoga asanas. Both group of asanas induces desired potency needed for “dharana” and “dhyana” (concentration & meditation). It improves your posture and gesture.

Meru Wakrasana (spinal twist pose)

“Meru” is a Sanskrit word denote mountain, “wakra” imply for twisted or curved and “asana” for pose. It is a basic spinal twisted pose. You have to retain the breath for few seconds as long you remain in final position. Concentrate on your manipura chakra on the spiritual level.

How to practice:

  • Sit on floor with legs outstretched
  • Slightly twist the trunk to right
  • Bend your right knee
  • Turn your head to right as far as possible
  • Keep your spine fix & comfortable
  • Hold the final position for few seconds

Precaution:

Avoid if you suffer from severe backaches or neck problems.

Benefits

  • Beneficial for neck pain
  • Stretches the spine
  • Asana for beginners
  • Relief to sciatica
  • Balance the mind
  • Improve physical flexibility

Ardha Matsyendrasana (half spinal twist)

“Ardha” is a Sanskrit word stands for half, “matsya” for fish, “indriya” for king and “asana” for pose. It is seated twisted asana and is practiced after meru wakrasana. It stirs the third eye chakra.  Always practice after basic bending asanas (forward & backward) are completed.

How to practice:

  • Sit on floor with outstretched legs
  • Bend only right leg with right foot on floor
  • Bend left leg and place under right buttock
  • Hold right foot with left hand
  • Twist to right with trunk support
  • Reverse the posture on other side
  • Practice for 2 minutes on each side

Precaution:

Avoid if you suffer from hernia, ulcer including pregnant women.

Benefits

  • Promotes spinal flexibility
  • Improves digestive system
  • Removes the lethargy
  • Reduce menstrual disorders
  • Supple the back muscles
  • Recover kidney problem

Parivritti Janu Sirshasana (spiral head-to-knee pose)

“Parivritti” is a Sanskrit word stands for spiral, “janu” for knee, “sirsa” for head and “asana” for pose. It is a forward bending twisting asana. It is an advanced asana and comes in sequence after forward and backward bending asanas. Bring your awareness at manipura chakra.

How to practice:

  • Sit on the floor with legs comfortably apart
  • Slide forward with body aligning on right side
  • Hold your right foot with right hand
  • Your left elbow should be resting on floor
  • Grasp the right foot with left hand
  • Twist the trunk as comfortably as you can
  • Hold the final position for few seconds
  • Release the pose & return to initial position

Precaution:

If you have complications in back, avoid this asana. Pregnant women also avoid this twisting forward bending posture.

Benefits

  • Beneficial for insomniac
  • Stretches the hamstrings
  • Good pose for meditation
  • Improve abdominal organs
  • Tones the hip muscles
  • Remove anxiety & depression
Written by : Yogi Simant

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