Advanced Yoga Asanas
Let's finish with these
advanced Yoga asanas. Well, the following are some important Advanced Yoga exercises which are not commonly found. Many of these asanas require a lot of experience before being attempted.
1.
Dimbasana (
Full Wheel pose)
Exercise Name: Dimbasana
Exercise category: Application:- Health Oriented Body Position - Standing
English Name - Full Wheel Pose
Benefits: Stretches and tones the abdominal muscles and organs. Increases
circulation in the back. Strengthens the legs and develops balance.
Instructions For Exercise: Stand erect with the feet one foot apart. Raise the
arms above the head. Inhale slowly and bend the trunk backwards from the
waist. Move the arms back and reach down to the floor to grasp the ankles.
Then slowly grasp the calf and hold the final position for as long as is
comfortable. Breathe normally in the final position.
Specialist's Comments: Not for people with stomach ulcers, high blood
pressure, coronary thrombosis or serious back ailments.
Diseases Cured: Back Pains.
2.
Omkarasana (
OM pose)
Exercise Name: Omkarasana
Exercise category: Application:- Health Oriented Body Position - Sitting
English Name - OM Pose
Benefits: Cures physical as well as mental disorders. Increases memory
power and useful for children and students. Provides strength to the
shoulder and tones up the entire physical structure of the body.
Instructions For Exercise: Sit down on the ground and stretch the legs
forward. Place the palms by the side of the body. Slowly and carefully bend
one leg and place the foot on the opposite thigh. Grip the foot with both the
hands and raise it up to the chest. Exhale slowly and place the leg at the bach
of the neck. Lift the neck and head so that it is straight. The leg should be
folded and locked just below the shoulder. Thereafter, place the palms on
the ground and balance the body on the palms. The body should be straight
and erect. Stay in this position for about 10-20 seconds with even breathing.
Slowly come back to the normal position.
Specialist's Comments: While placing the leg on the back of the neck and
stretching the knees, the movements should be done very slowly. At times
there can be slight pain around the neck or knees.
Diseases Cured: Mental disorders, lack of physical strength.
3.
Ardha Bhujangasana (
Half Cobra pose)
Exercise Name: Ardha Bhujangasana
Exercise category: Application:- Health Oriented Body Position - Lying on
front English Name - Half Cobra Pose
Benefits: Very effective for people suffering from lower back ache or any
other spinal disorder.
Instructions For Exercise: Lie flat on the stomach. Raise the head and
shoulders and rest the chin in the palms with the elbows firmly resting on
the floor. You can spread out the elbows to reduce the pressure on the neck.
The ideal position is when the whole spine is in a relaxed position. Breathe
normally and rhythmically during the exercise.
Specialist's Comments: This is a good exercise for lower back injury
rehabilitation.
Diseases Cured: Lower back pain and spinal disorders.
4.
Chakki-chalana-asana (
Mill Churning pose)
Exercise Name: Chakki-chalana-asana
Exercise category: Application:- Health Oriented Body Position-Sitting
English Name - Mill Churning Pose
Benefits: Strengthens the legs, knees, and the shoulders, and Alleviates pain
in the limbs.
Instructions For Exercise: Sit erect with the legs one foot apart in front of the
body. Interlock the fingers of both the hands and fold the arms at the elbows
in front of the chest. Bend forward as much as possible. Imagine the action
of churning an old fashioned stone grinder. Swivel to the left so that the
hands pass above the left toes and lean back as far as possible during the
backward motion. Try to move the body away from the waist. On the
forward swing, bring the arms and hands to the right side. Repeat 5 times in
a clockwise direction and 5 times anti clockwise.
Specialist's Comments: Persons suffering from acute elbow, knee, ankle, or
shoulder pain or injury, and those who have had a knee, ankle, elbow, or
shoulder surgery must consult their doctor before practicing it.
Diseases Cured: Joint Pains.
5.
Ardha Baddha Padmottanasana (
Half Bound Lotus Standing Forward Bend pose)
Exercise Name: Ardha Baddha Padmottanasana
Exercise category: Application:- Health Oriented Body Position-Standing
English Name - Half Bound Lotus Standing Forward Bend Pose
Benefits: It stimulates digestion, removes constipation, improves blood
circulation & strengthens the legs.
Instructions For Exercise: Stand with the feet together. Focus the gaze on a
fixed point at eye level. While balancing on the right leg, bend the left knee
at the knee & place the foot as high as possible on the right thigh. Inhale
slowly & grip the toe of the left foot with the left hand by passing the arm
across from behind the back. Exhale slowly & raise the right arm up. Slowly
bend forward, placing the palm on the floor. Ensure that the head or chin
rests on the right knee. Inhale slowly while lifting the palm off the floor &
release the grip of the other hand slowly, while returning back to the normal
position.
Specialist's Comments: People with high blood pressure, weak legs, hernia,
cervical spondilytis & chronic joint pain or back ache should not perform this
asana.
Diseases Cured: Blood circulatory disorders & constipation.
6.
Dandyamana Janu Shirshasana (
Standing Head to Knee pose)
Exercise Name: Dandyamana Janu Shirshasana
Exercise category: Application:- Health Oriented Body Position-Standing
English Name - Standing Head to Knee Pose
Benefits: Removes fat from the hip region. Helps relieve the leg, knee, and
back pain.
Instructions For Exercise: Stand firmly & keep both the feet together &
hands. Take 2-3 breaths. Keeping the right leg straight, start raising it
upwards till it is parallel to the floor with the toe pointing forwards. While
exhaling, place the chin on the right knee. Take 2-3 deep breadths. Focus the
gaze on the tip of the big toe. Slowly release the right leg & come back to
original position. Repeat the process with the left leg.
Specialist's Comments: This exercise is beneficial for athletes.
Diseases Cured: Obesity.
7.
DeepanasaExercise Name: Deepanasa
Exercise category: Application:- Health Oriented Body Position-Sitting
Benefits: It helps cure lung disorders and tones up all the abdominal
functions. It also Strengthens the arms, legs, shoulders & back.
Instructions For Exercise: Sit erect on the floor with the legs stretched in
front. Bring the left foot up to the chest by folding it at the knee. Take the
foot behind the back and lock it under the right arm close to the shoulder.
From there bring it behind the neck. Exhale slowly & lift the other leg with
the support of the hand & place it behind the neck. Place the hands on the
floor & straighten the arms, so that the entire body is balanced on the hands
(this is called Dwipada Shirsh-asana). Stay in this position for a few seconds &
exhale fully. Maintaining balance on the hands, slowly lift the body upwards,
so that the head comes between both the arms. Keep this position for a few
seconds & then slowly return back to the original position.
Specialist's Comments: Persons suffering from acute knee, neck, hip,
hamstring, or back pain or injury, and those who have had a knee, neck, hip,
hamstring, or spine surgery must consult their doctor before practicing it.
Diseases Cured: Respiratory disorders and constipation.
8.
Shirsh Padangushta sana (
Head To Toe pose)
Exercise Name: Shirsh Padangushta sana
Exercise category: Application:- Health Oriented Body Position-Standing
English Name - Head To Toe Pose
Benefits: Cure various spinal problems & alleviates leg, chest, and neck
pains.
Instructions For Exercise:Stand erect & keep both the feet together. Move
the legs about 3 to 4 feet apart. Start inhaling and simultaneously bend the
right knee, so that the right thigh is parallel to the ground. Hold the hands
behind back. While exhaling, bend the body forward & rest the head on the
right ankle. Stay in this position for about 30 to 40 seconds, keeping the
breathing normal. Come back to the original position. Repeat the process on
the other leg.
Specialist's Comments: Persons suffering from Heart problems, slip disc or
sacral infection should not to try this exercise.
Diseases Cured: Back and joint pains.
9.
Shalabhasana (
Locust pose)
Exercise Name: Shalabhasana
Exercise category: Application:- Health Oriented Body Position-Prone
English Name - Locust Pose
Benefits: Develops coordination of the body movements while controlling
breathing.
Instructions For Exercise: Lie on the stomach with the legs and feet together
& chin touching the floor. Raise the chest as much as possible, stretch both
the arms & inhale fully. While exhaling, rock the body down (as though it is a
rocking "U" letter), and bring the arms down to the floor. In the continuous
movement, push the hands & chest down to lift the legs up as high as
possible. Rock & roll the whole body backward and forward on the stomach.
Practice 5 to 10 backward-forward movements.
Specialist's Comments: Not for heart patients and for people suffering from
stomach ulcers or chronic stomach ailments.
Diseases Cured: Weak Back.
10.
Shashakasana (
Hare pose)
Exercise Name: Shashakasana
Exercise category: Application:- Health Oriented Body Position-Sitting
English Name - Hare Pose
Benefits: Increases blood supply in the head
Instructions For Exercise: Sit in Vajrasana. Place the palms hands on the
knees. Stand up on the knees with arms by the side. Slowly bend forward &
place the crown of the head on the floor in front of the knees, while
exhaling. Raise the hips as high as possible. Hold the thighs with the hands.
Let the forehead press against the knees. Hold your breath for a few
seconds. Keep this position for 5 to seconds. Slowly come back to the
original position.
Specialist's Comments: Not to be performed by the people with cervical
problems or weak neck. People with high blood pressure should not attempt
this exercise.
Diseases Cured: Improves vision and memory.
11.
SamkhyasanaExercise Name: Samkhyasana
Exercise category: Application:- Health Oriented Body Position-Sitting
Benefits: Cures physical as well as mental disorders. Increases memory
power. Usefulfor children and students. Provides strength to the shoulders
and tones up the entire body.
Instructions For Exercise: Sit erect on the floor and stretch the legs forward.
Place the palms by the side of the body. Slowly and carefully fold one leg at
the knee, and place the foot on the opposite thigh. Grip the foot with one
hand or both the hands & raise it in front of the chest. Exhale slowly and
place the leg at the back of the neck. Push the leg downwards as much as
you can. Fold the stretched leg at the knee & balance your body with the
help of the palms. Lock the foot at the back under the armpit. Keep both the
palms in Namaskar position (folded hands position).
Specialist's Comments: Be careful while placing the leg on the back of the
neck, and stretching the knees. There can be slight pain around the neck, and
knees.
Diseases Cured: Mental disorders, lack of physical strength.