Benefits of Yoga Asanas

Benefits of Yoga Asanas include an improved function of
body systems and better overall fitness, health and well-being. They also prepare practitioners for the higher stages of yoga
practice.

Regular practice of yoga asanas benefits the practitioner in various ways. Asana enables on to control mind; improves digestion; exercises spine; keeps nervous system in good condition and improves the working of several body systems.

Yoga Asanas also boost oxygen flow throughout the body. Supply of oxygen to the body is completely dependent on the respiratory system.
Practicing yoga asanas should also follow a proper procedure to attain best results. Yoga Asanas should be done in a quiet and well-ventilated place.

The best time for practicing asana is in the morning. It should be practiced before having breakfast as at this time the energy is at the highest and therefore, the movements can be done with ease and freshness. Further, mind is calm during this time.

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Bakasana

Bakasana is a cultural asana mimicing the posture of a crane. It strengthens the abdominal organs and arms. Baka in Sanskrit means crane. Just like the bird it symbolizes.

Practice of Bakasana 
Squat down from Tadasana with the inner feet a few inches apart. If it isn't possible to keep the heels on the floor, support them on a thickly folded blanket.

* Separate the knees wider than the hips and lean the torso forward, between the inner thighs.
* Stretch the arms forward, then bend the elbows, place the hands on the floor and the backs of the upper arms against the shins.

* Snuggle the inner thighs against the sides of the torso, and the shins into the armpits, and slide the upper arms down as low onto the shins as possible.

Effects of Bakasana: 
* This pose is good for strengthening arms and wrists .
* It Stretches the upper back
* Strengthens the abdominal muscles.
* Stretches the groin
* Tones the abdominal organs

* Precautions in the practice of Bakasana 
The asana should not be practised in case of:
* Carpal tunnel syndrome.

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Kriyas, Yoga

Kriyas are the cleansing processes in Yoga that reflects the six fold hygiene parameters in lifestyle.

Kriyas in Yoga are purifying processes, which help to free the human body from toxins and, thus, decontaminate the nervous system. In Sanskrit, the word Kriya means "action, deed, effort".
Most people usually clean themselves externally to look best, but Yoga believes in external as well as internal cleaning, as the body, mind and soul are reliant on each other.

It cannot be forgotten that the Kriya practices are a part of traditional Hatha Yoga. Certain kriyas eventually developed into the asanas of Hatha yoga and are mentioned as pre-requisites.

Cleanliness comes first and hence the importance of kriyas.

Kriya Shakti is "a power of thought" and has been greatly studied by yogis since ages. Among the specific Kriya practices, Kriya Yoga has found profound interest amongst the yogis.

The Yogic Kriyas are explained as follows -

• Basti is the ancient adaptation of enemas or colonic irrigation as it is now euphemistically called.
• Tratak kriya is for cleansing and strengthening the eyes.
• Shanka-prakshalan is another advanced kriya that cleans out the entire digestive tract. It involves drinking glass after glass of lukewarm salt water and then doing four particular exercises.

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Breathing technique

Apt breathing technique plays the most important part in the awakening of the "Kundalini"

On the path to self-realization breath is the bridge between the body and the mind. In Hinduism "breathing" is therefore the life force.

Diaphragmatic breathing:
The diaphragm is a huge muscle that rests horizontally across the base of the rib cage. The diaphragm is connected in the front, along the sides of the lower ribs, and also along the back.

Agni breath or breath of fire:
Breath of Fire is a breathing exercise where one should inhale and exhale rapidly through the nose without pausing, and pump the navel point while using the abdomen as a bellows.

Walking breath:
This is a wonderful practice that can be done in daily life, it integrates body, breath and mind.
Alternate nostril breathing: When energy is not balanced it can be seen in nostrils. Most of the time one or the other nostril is more dominant, allowing air to move more freely.

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Relaxative Asanas

Relaxative Asanas are the asanas that by relaxing the mind and body bring physical as well as mental relaxation.

This is mentioned in the Hatha Yoga Pradipika and it has also been added that these asanas are practiced in supine and prone position of the body respectively.

Shavasana and Makarasana are two important relaxative asanas, which bring about relaxation of the body and mind.
It overcomes physical as well as the mental fatigue or exertion. Relaxation in Shavasana renders the mind more calm and tranquil.

This process of tranquilization further helps in pranayama, dhyana, etc., as it contributes in increasing one's concentration.

Mental tensions are often reflected on the nerves and muscles, making them tense. Muscles under such tension remain contracted. They obstruct the normal blood flow and therefore get exhausted very easily.

A complete relaxation of the body achieved in Shavasana The name Shavasana indicates the total relaxation of the nervous system, 
although it's literal translation is the 'corpse pose'. It is also mentioned as Mrutasana in Gherand Samhita.
Relaxative Asanas provide the most natural horizontal and comfortable position of the body that contributes to the physical as well as mental relaxation at the first instance.

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Hatha Yoga Asanas

These are some yogic asanas to learn the technique of Hatha Yoga.

Asanas in Hatha yoga deliver two abstract objectives; one is to specify the posture of meditation in which a person can sit for a long time with ease and command.
It's also named after some quality that it invokes. Generally these are prefixes and can be used on any pose to explain a variation.

• Ardha means "half"
• Supta means "reclining"
• Adho means "downward"

A particular asana works in a distinct way on our muscles, breath and mind.

Adho Mukha Vrksasana
This asana is also known as the Hand stand pose.

Anjali Mudra
The gesture is an acknowledgment of the soul in one by the soul in another.

Ardha Matsyendrasana
The asana is an instrument for destroying the group of the most deadly diseases.


Baddha Konasana
This asana is also known as the Bound angle pose.

Bakasana
Also known as the Crane pose, it symbolises the bird as it is an arm balance asana.

Balasana
This asana relieves the fatigue of both mind and body.

Bhadrasana
Bhadrasana has a beneficial effect on the muscles & ligaments of the uro-genital region.

Bhujangasana
The asana is more effective for Asthma, Dyspepsia and Vata diseases.

Garudasana
This asana is useful for the patients of asthma & lower back problem.

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