Sitting Yoga Positions (PADMASANA, MATASYASANA, PASCHIMOTTANASANA, MAHA MUDRA)
PADMASANA
(Lotus Posture)
A) Breathing: Inhaling and Exhaling.
B) Procedure:
1. Sit straight with both legs placed straight forward.
2. Bend right leg in the knee-joint.
3. Place the right foot at the left groin with the right sole turned upwards & the heel in front of the pelvic bone.
4. Place the left foot at the right groin in the same fashion.
5. Straighten up with both hands placed on thighs.
6. Close the eyes and Meditate.
7. Maintain this position for one minute.
8. Return to the original position.
C) Portions Involved: Both Legs, Knee Joints and Thighs.
D) Effects:
1. The joints of the pelvis, knee and ankle become elastic.
2. The Sacral Nerve Plexus is stimulated.
3. The Spine gets erect.
E) Benefits:
1. Comfortable position for Meditation.
2. Hip, Knee and Ankle Joints become supple.
3. Fat around the thighs is reduced.
4. Mental Stress is relieved and thus quietening of Mind is achieved.
5. Spinal deformities are corrected.
MATASYASANA
(Fish Posture)
Precaution: Persons suffering from Cervical Spondylosis or other diseases of the Cervical Spine should not do Matsyāsana.
A) Breathing: Inhalation and Exhalation
B) Procedure:
2. With slow Exhalation, bend backwards gradually, supporting your body over the elbows.
3. Rest the head gradually on the ground with the support of both shoulders and palms.
4. Taking the weight on the palms, lift the head slightly and turn it outwards as far as possible & place it on the ground with care.
5. Remove the hands gradually after the weight is balanced on the head,
6. Place both hands on the feet, gripping hold of the big toes.
7. Maintain this position for one minute. 8. Return to the original position slowly.
C) Parts Included: Head, Neck, Chest and Back.
D) Effects:
1. Cerebral Circulation is improved.
2. Cerebrum and Pineal Body (an Endocrine gland in the Brain) are stimulated.
3. The Neck muscles are activated.
4. Stretching & Tone-up of Intercostal muscles escalate Lung-capacity.
5. Then the thyroid gland is being activated & its function is improved.
6. Cardiac Nerve Plexus become stimulated & Cardiac circulation is improved.
7. The Abdominal Viscera is somewhat pressed.
8. The Spine becomes elastic and becomes well stretched.
E) Benefits:
1. Spondylosis is averted.
2. Lung disorders like asthma and others are controlled.
3. Useful in Diabetes.
4. Blood Pressure is lowered.
5. Weight reduction is sought.
PASCHIMOTTANASANA
(Back-Stretch Posture)
A) Breathing: Inhalation and Exhalation.
B) Procedure:
1. Sit straight with both legs stretched forward and feet near to each other.
2. With gradual Inhalation, raise both hands on sides to the horizontal position & finally to the vertical position.
3. Bend forward with gradual Exhalation, till the face rests on the straightened knees.
4. Catch hold of both the feet with hands & bend the hands at the elbows.
5. Maintain this position for one minute.
6. Return to the original position.
C) Parts Included: Legs, Thighs, Waist, Abdomen and Back.
D) Effects:
1. The muscles of the Thighs & Back are well stretched.
2. A strong pull on the tendons, ligaments & muscles of the knee joints is exerted.
3. The Spine becomes elastic.
4. Pancreatic region is pressed & Pancreas is being stimulated.
5. Digestion and Excretion are improved.
6. Sexual function is improved.
E) Benefits:
1. Lumbago and Sciatica are relieved.
2. Increase in Height results.
3. Abdominal fat is reduced.
4. Backache and Menstrual troubles in women are relieved.
5. Seminal defects are averted and sexual happiness increases.
6: Beneficial in Diabetes.
Maha Mudra
(Royal Gesture)
A) Breathing: Inhalation and Exhalation.
B) Procedures:
1. Sit straight with both legs stretched forward.
2. Bend the right leg at the knee so that the right heel presses just near the Anus. Thus Mula Bandha (Anus-Lock) is sought.
3. Inhale fully.
4. With gradual Exhalation, bend towards front & catch hold of the Great toe of the stretched left leg with both hands.
5. Rest the head on the left knee & press the chin on the chest.
6. Maintain this position for one minute.
7. Return to the original position.
8. Repeat the same procedure with the left leg.
C) Parts Included: Abdomen, Anal region, Knee joints and legs.
D) Effects:
1. The abdominal muscles are stretched & relaxed.
2. The abdominal organs are stimulated.
3. The sacral plexus & Anal region become stimulated.
E) Benefits:
1. Abdominal muscles & abdominal organs are toned up.
2. Abdominal fat is reduced.
3. Seminal defects are corrected.
4. Useful in Diabetes and Piles.
Similar Topics:
- Standing Yoga Positions (Padahastasana, Ardhachakrasana, Ardhakati Chakrasana, Parivrtta Trikonasana)
- Inverted Yoga Positions (VIPARITAKARANI MUDRA, HALĀSANA, SARVĀNGĀSANA, ŠIRŞĀSANA)
- Lying Yoga Positions (BHUJANGASANA, ŚALABHĀSANA)
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