Kukkutasana (Cockerel Posture)

Kukkutasana (Cockerel Posture)

This is called Kukkutasana (Cockerel Posture) because this asana imitates the posture of a cock. This is a balancing posture, therefore, it should be practiced with caution. Before taking up this practice, one must have sufficient practice of Padmasana.

Let us perform Kukkutasana by following the steps given below:

1. Sit in Padmasana. Keep your hand on side

2. Now insert the arms between calves and thighs until the palms

reach the floor.

3. Inhaling, lift the body up as high as possible in the air. Support

and balance the body on the hands. Keep the neck and head

straight.

4. Maintain the position with normal breath comfortably for 5-10

seconds.

5. To release the posture, exhaling lower the body and bring it to the

floor. Take the inserted arms out and sit in Padmasana.

Remember the following points:

Do’s

• Keep the head straight and eyes on fixed in front.

• Keep palms apart firmly on the ground while fingers pointing forward.

• Body should be balanced on the arms.

• Hold the back straight.

Don’ts

• Do not bend forward.

• Do not bring the fingers close.

• Do not bend the head or neck.

Benefits

• This posture helps to strengthen the shoulder, arms and elbows.

• This posture also helps to develop a sense of balance and stability.

• This makes the body strong.

Limitation

• People suffering from heart disease or high blood pressure should

not practise this asana.

Importance of Yoga

Good Health is the right of every human being. But this right depends

on individual, social and environmental factors. Along with social

or environmental factors to a large extent, we can develop a better

immune system and a better perception of oneself so that other

conditions do not affect us adversely and we can achieve good health.

Health is a positive concept. Positive health does not mean merely

freedom from disease, but, it also include a jubilant and energetic feeling of well-being with an amount of general resistance and capacity to easily cultivate immunity against specific offending agents.

There are many modern and indigenous methods and disciplines

that can help us to successfully fight with diseases. For example,

the system of yoga, naturopathy, ayurveda, unani, homeopathy and

siddha can be quoted among indigenous systems, whereas allopathic

system is quoted as the modern and popular medical system. Yoga is

one of the most powerful drugless system of treatment. It is having its

own concept of wellness which has been scientifically understood and

presented by many. Yoga can be adopted as lifestyle for promoting

our physical and mental health.

Mandukasana

Mandukasana (Frog Posture)

Manduka, a Sanskrit word means 'frog'. In this asana, the final posture

resembles the shape of a frog. Hence, it is named Mandukasana.

Let us perform Mandukasana by following the steps given below:

1. Sit in Vajrasana.

2. Make the fists with thumbs inside and put them near navel and

press the navel area.

3. Exhale slowly, lean forward from the waist, lower the chest, so

that it rests on the thighs.

4. Keep the head and neck raised and gaze in front.

5. Maintain the position comfortably for 5-10 seconds.

6. To release the posture, come back to the sitting position by

raising the trunk; remove your fists from the navel area and sit in

Vajrasana.

Remember the following points:

Do’s

• Keep the head and neck raised

in final position.

• Look in the front.

• Put pressure on the navel

area.

Don’ts

• Do not lean beyond the

capacity.

• Do not jerk the body while leaning

forward.

Benefits

• This asana is beneficial for the people having heavy bellies, thighs

or hips.

• It eliminates gases from the abdomen.

• It benefits people suffering from constipation, diabetes and

digestive disorders.

Limitation

• Person with slipped disc, lumber spondylitis or any other major

disease of the spine should not practise this asana.

Importance of Yoga

Good Health is the right of every human being. But this right depends

on individual, social and environmental factors. Along with social

or environmental factors to a large extent, we can develop a better

immune system and a better perception of oneself so that other

conditions do not affect us adversely and we can achieve good health.

Health is a positive concept. Positive health does not mean merely

freedom from disease, but, it also include a jubilant and energetic feeling of

well-being with an amount of general resistance and capacity to easily

cultivate immunity against specific offending agents.

There are many modern and indigenous methods and disciplines

that can help us to successfully fight with diseases. For example,

the system of yoga, naturopathy, ayurveda, unani, homeopathy and

siddha can be quoted among indigenous systems, whereas allopathic

system is quoted as the modern and popular medical system. Yoga is

one of the most powerful drugless system of treatment. It is having its

own concept of wellness which has been scientifically understood and

presented by many. Yoga can be adopted as lifestyle for promoting

our physical and mental health.

Simhasana (Lion Posture)

Simhasana (Lion Posture)

In Sanskrit Simha means 'lion'. In this asana, the face with open mouth and tongue stretched out towards the chin resembles the fierce look of a lion, hence, it is called Simhasana.

Let us perform Simhasana by following the steps given below:

1. Sit in Vajrasana with palms on the respective knees.

2. Keep the knees apart.

3. Place both the heels upwards under perineum.

4. Place both the palms on the respective knees widely spreading

out the fingers.

5. Lean forward and place the palms on the floor between the knees.

6. Open the mouth and stretch out the tongue as much as possible

and gaze at bhrumadhya (centre of eyebrows).

7. Release the bhrumadhya dristi and relax your eyes.

8. Come to Vajrasana by placing the palms on the respective knees

and relax.

Remember the following points:

Do’s

• The knee should rest on the ground.

• Sit on the heels.

• The buttocks are to be lifted up.

• The fingers should be spread out in imitation of the lion’s paws.

Don’ts

• Do not protrude the tongue beyond the capacity.

Benefits

• It is beneficial for the muscles of the face and neck.

• The tongue becomes more elastic and healthier.

• Salivary glands become strong.

• It regulates functioning of thyroid.

• It helps in reducing dullness and depression and improves slurring

of speech.

Limitation

• Do not practice if suffering from backache, arthritis of hip and

knee, throat problems and pain in jaws.

Importance of Yoga

Good Health is the right of every human being. But this right depends

on individual, social and environmental factors. Along with social

or environmental factors to a large extent, we can develop a better

immune system and a better perception of oneself so that other

conditions do not affect us adversely and we can achieve good health.

Health is a positive concept. Positive health does not mean merely

freedom from disease, but, it also include a jubilant and energetic feeling of

well-being with an amount of general resistance and capacity to easily

cultivate immunity against specific offending agents.

There are many modern and indigenous methods and disciplines

that can help us to successfully fight with diseases. For example,

the system of yoga, naturopathy, ayurveda, unani, homeopathy and

siddha can be quoted among indigenous systems, whereas allopathic

system is quoted as the modern and popular medical system. Yoga is

one of the most powerful drugless system of treatment. It is having its

own concept of wellness which has been scientifically understood and

presented by many. Yoga can be adopted as lifestyle for promoting

our physical and mental health.

Katichakrasana

Katichakrasana (Lumber Twist Posture)

Kati in Sanskrit means 'waist' and chakra means 'wheel'. In this

asana, the waist is moved towards right side and left side. The

movements of the waist along with arms look like a wheel. Hence, it is called Katichakrasana.

Let us perform Katichakrasana by following the steps given below:

1. Stand erect on the ground with feet 12 inches apart.

2. Now, keep the arms out-stretched in front of the body with palms facing each other at the shoulder level.

3. While inhaling, swing the arms slowly towards right side of your body.

4. Twist your body from the waist to the right and take your arms back as far as possible.

5. While swinging towards right side, keep the right arm straight and left arm bent.

6. Repeat the practice twisting toward left side as well.

Remember the following points:

Do’s

• Right hand is kept straight while twisting to the right and vice versa.

• Fingers should be stretched out. Inhale while twisting towards back and exhale while coming to the normal position.

• In the final position of asana gaze behind.

Don’ts

• Don’t bend forward or backward.

• Don’t move the lower part of the body.

• Do not jerk the body.

Benefits

• It helps in making slim.

• It relieves constipation and makes the lumber region strong.

• It is good for respiratory ailments. Tuberculosis of lungs can be prevented.

• It strengthens shoulders, neck, arms, abdomen, back and thighs.

Limitation

• Do not practice it if suffering from chronic spinal pain or injury.

Importance of Yoga

Good Health is the right of every human being. But this right depends

on individual, social and environmental factors. Along with social

or environmental factors to a large extent, we can develop a better

immune system and a better perception of oneself so that other

conditions do not affect us adversely and we can achieve good health.

Health is a positive concept. Positive health does not mean merely

freedom from disease, but, it also include a jubilant and energetic feeling of

well-being with an amount of general resistance and capacity to easily

cultivate immunity against specific offending agents.

There are many modern and indigenous methods and disciplines

that can help us to successfully fight with diseases. For example,

the system of yoga, naturopathy, ayurveda, unani, homeopathy and

siddha can be quoted among indigenous systems, whereas allopathic

system is quoted as the modern and popular medical system. Yoga is

one of the most powerful drugless system of treatment. It is having its

own concept of wellness which has been scientifically understood and

presented by many. Yoga can be adopted as lifestyle for promoting

our physical and mental health.

Surya Namaskara

Surya Namaskara (Sun Salutation)

 Surya means 'sun' and namaskara means 'salutation' or 'bowing down'. It consist of 12 postures. The regular practice of surya namaskara helps improve blood circulation throughout the body and maintain health, and thereby helps one to remain disease-free. Postures practised during surya namaskara act as a good link between warm-ups and asanas. Surya namaskara should preferably be done at the time of sunrise. It can be done any time on an empty stomach. However, morning is considered to be the best time for it. Adolescents should start doing surya namaskara daily to have healthy body and mind.

Let us perform surya namaskar by following the steps given below:

1. Stand erect with legs together and hands by the sides of the body. Bring both the arms to the chest with palms together in the prayer posture. (Namaskarasana).

2. Inhaling, raise both the arms above the head. Stretching bend

the trunk backwards. (Hastottanasana)

3. Exhaling, bend the trunk forward and place the hands on the floor

besides the feet and forehead near the knees. (Padahastasana).  

4. Inhaling, stretch the right leg backward and bend the left leg at the knee. Tilt the head backward and, look up while arching the spine. (Ashwasanchalanasana)

5. Stretch the left foot backward by the side of right foot, lower your head and move buttocks upwards. Keep arms and legs straight and heels on the floor. (Parvatasana)

6. Lower the knees, chest and chin to the floor. Keep the hips slightly up. The toes, knees, chest, hands and chin should be touching the floor.(Ashtanga namaskara).

7. Lower the hips. Raise the head and torso upto the navel region.

Bend the head backwards. (Bhujangasana)

8. Lower the head and trunk to the floor, now raising the buttocks and straightening the arms, bring feet towards the head. Head should be between the arms. Come to the postion 5.(Parvatasana)

9. By bending the right leg, bring it to the front between the hands. Take the left leg behind with knee touching the floor. Keep palms on both the sides of the right foot and head tilted backward and back arched. Look up. (Ashwasanchalanasana)

10. Exhaling, bring the left leg forward and keep it by the side of right leg. Keep the hands on the floor on sides of the feet and head near the knees. (Padahastasana)

11. Inhaling, raise both the arms above the head and bend the trunk

backwards.(Hastottanasana)

12. Come to the erect and straight position. Join both palms in prayer

posture. (Namaskarasana)

Benefits

• It helps to increase strength, endurance and flexibility.

• It regulates all the systems of the body.

• It improves concentration.

• It helps in removing excess fat.

• It helps in constipation and improves blood circulation in the body.

• It energises the body.

• It helps in increasing the height of the growing children and toning up the body.

• It revitalises the body and refreshes the mind.

• It stretches abdominal organs and improves digestion.

Limitation

• One should avoid practising surya namaskara in case of high blood pressure, fever, heart diseases, hernia, slipped disk, intestinal tuberculosis and sciatica.

Importance of Yoga

Good Health is the right of every human being. But this right depends

on individual, social and environmental factors. Along with social

or environmental factors to a large extent, we can develop a better

immune system and a better perception of oneself so that other

conditions do not affect us adversely and we can achieve good health.

Health is a positive concept. Positive health does not mean merely

freedom from disease, but, it also include a jubilant and energetic feeling of

well-being with an amount of general resistance and capacity to easily

cultivate immunity against specific offending agents.

There are many modern and indigenous methods and disciplines

that can help us to successfully fight with diseases. For example,

the system of yoga, naturopathy, ayurveda, unani, homeopathy and

siddha can be quoted among indigenous systems, whereas allopathic

system is quoted as the modern and popular medical system. Yoga is

one of the most powerful drugless system of treatment. It is having its

own concept of wellness which has been scientifically understood and

presented by many. Yoga can be adopted as lifestyle for promoting

our physical and mental health.