Friday, June 25, 2010

Ardha-matsyendra-asana – The Half Spinal Twist Pose

English Name: The Half Spinal Twist Pose

Ardha means half. Matsyendra is one of many Siddhas or masters who where accomplished Yogis mentioned in the medieval Yoga text the Hatha-Yoga-Pradipika. This posture posture is traditionally called the Spinal Twist because the spinal column is twisted gently.

"Keeping the abdominal region at ease like the back, bending the left leg, place it on the right thigh; then place on this the elbow of the right hand, and place the face on the palm of the right hand,and fix the gaize between the eye-brows. This is called Matsyendraposture."

Instructions:

Sit in any comfortable cross-legged position.

1. Straighten the legs out in front. Bend the right knee and bring the heel of the right foot close to the left hip.

2. Inhale and bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh.

3. While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand.

4. Turn your head as far as possible to the left and bend the left arm behind your back.Keep your spine, neck and head aligned and continue to exert effort at turning to the left.

5. Repeat the posture the other side by reversing directions 2-6.

Comments:

The Half Spinal Twist is one of the best Yoga postures for cultivating flexibility and strength in the spine. It sooths stiff necks and upper back tension caused by stress, poor posture, or prolonged periods of sitting in one position.

The alternating compression and release of the abdominal region flushes this area with blood and massages the internal organs. Muscles of the stomach and hips are also toned from repeated practice of the Half Spinal Twist.

Duration/Repetitions:

The posture can be held for as long as you are comfortable. One repetition consists of performing the posture on each side. Two to three full repetitions should be done at each session.






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Monday, June 7, 2010

Ardhachandra asana – The Half moon Pose


English Name: The Half-moon Pose

The Sanskrit word ardha means "half," and the word Chandra means "moon," thus, this is the "half moon" posture.

Instructions:

1. Stand in the tada-asana (Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.

2. Bring the hands together at the chest with palms lightly pressed against each other (the Anjali-mudra).

3. Inhale and raise the arms straight up keeping the palms pressed lightly together.

4. Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold. Keep your knees straight while holding posture.

5. Slowly return to the tada-asana.

Comments:

The ardha-chandra-asana is a basic extending and balancing pose that benefits principly the lower back, abdomen and chest. It is equally suitable for use in your stretching routine as well as formal asana practice.

This pose is also one of the postures that are sequenced in surya-namaskar (the Sun Salutation).

Duration/Repetitions:

Repeat ardha-chandra-asana two to three times.



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Wednesday, June 2, 2010

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