Baddha Padmasana – Locked Lotus Pose.

Baddha Padmasana or the Locked Lotus Pose is mentioned in Gheranda Samhita. Baddha Padmasana is a meditation pose that gives physical and mental stability. In Hatha Yoga Pradeepika, Padmasana or the classical Lotus pose is considered one of the four main sittings poses for meditation. Baddha Padmasana is an enhanced form of the classical Lotus pose where the hands go behind the back and hold the toes of the feet and the head is bent down to form the Chin Lock. The gaze is fixed at the tip of the nose. Those who wish to learn this asana should first master sitting in the simple Lotus pose or Padmasana.

Baddha Padmasana should not be done if you are suffering from sciatica or any form of knee injury or pain. One needs a flexible body, free of flab around the waist to accomplish this asana. Also, women should avoid this asana during pregnancy.

How to do Baddha Padmasana (Locked Lotus Pose)?

1. Sit in Padmasana or the Lotus pose. To accomplish this, sit on the floor with legs relaxed. Take the right leg and place it on the left thigh and then take the left leg and place it on top of the right thigh. This is the classical cross-legged Lotus pose. One may also place the right leg over the left leg which can be seen in ancient sculptures of yogis and of Buddha in meditation.
2. Take the left hand behind the back and hold the toe of the leg on the opposite side. Similarly, take the right hand behind the back and hold the toe of the feet on the left side. This requires a bit of flexibility.
3. Bend the head down and place the chin on the chest. This is the chin lock or Jalandhara Bandha.
4. Place your gaze on the tip of the nose. This is called Nasikagra Drishti. The eyes can be kept partially closed.
5. Maintain this pose for as long as comfortable. Once you master this pose, it can be used for prolonged meditation sessions.
6. One of the popular variations of Baddha Padmasana that is practiced today does not use the chin lock and the nose tip gazing. Instead, after step 2, bend the trunk forward and touch the ground with your forehead. Exhale slowly while you bend forward. Do this slowly with full awareness. Remain in this pose for as long as possible. Then inhale slowly and raise the head and straighten the trunk. Take few normal breaths. Repeat the process as many times as you desire. 

Benefits of Baddha Padmasana (Locked Lotus Pose)

1. Baddha Padmasana helps to achieve physical and mental stability. The mind calms down and practitioner experiences peace.
2. This pose creates a certain flow of pranic currents towards the brain that calms down the mind making it fit for introversion and higher practices of meditation.
3. Baddha Padmasana gives a lot of flexibility of the arms and the legs.
4. If the variation (mentioned in step 6) is practiced, it massages the organs in the abdomen and alleviates pain in shoulder and arms.

Baddha Konasana – Bound Angle Pose.

Baddha Konasana or Bound Angle Pose improves the flexibility of the muscles of the inner thighs, hips and the groins. In Sanskrit, Baddha means bound, Konameans angle and Asana means a pose. Some call this pose the Cobbler’s pose. Baddha Konasana can be practiced as a preliminary pose to create flexibility of the groins, hips, and legs. This flexibility will help one to sit in meditative postures for a long duration.

How to do Baddha Konasana (Bound Angle Pose)?

1. Sit on the floor with legs stretched out.
2. Bend the knees and bring the feet together.
3. Hold the ankles with the hands and pull it towards the groins.
4. Wrap your interlaced fingers around the feet and hold it.
5. Pull the feet towards you as much as possible. Do not strain.
6. Try to keep the knees as close to the ground as possible, but do not force it.
7. Keep the chest open and the back straight. Relax the arms and shoulders and gaze straight ahead. Breathe slowly and steadily with awareness.
8. Hold the position for as long as you are comfortable.
9. To release the position, free the hands and stretch the legs in front of you. Gently massage the thighs and groin muscles if there is any pain and if needed, lie in Shavasana as a relaxation pose.
10. The knees can also be moved up and down in the final position, also popularly known as the butterfly pose and are used to loosen the groin and hip muscles.

 Benefits of Baddha Konasana (Bound Angle Pose)

1. Baddha Konasana improves the flexibility of the groin muscles, the hips, and the thighs.
2. This pose is good for preparation to sit in other meditative postures like the lotus pose or Padmasana.
3. Helps to open up the pelvic region and can alleviate sciatica.
4. It can relieve a hernia and pain in the testicles.
5. It can help women to regulate their menstrual cycle. 

Contraindications of Baddha Konasana

1. Baddha Konasana should not be done by those suffering from any groin, hip or knee injury.
2. Women should avoid this during their menstruation.
3. If the knees do not touch the floor, do not push it down forcefully beyond a limit. The performance of any asana should be without pain.
4. Those with high blood pressure and heart problems should do this with caution with guidance from an authorized yoga instructor.

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Ashwa Sanchalanasana – The Equestrian Pose.

Ashwa Sanchalanasana or the Equestrian pose is part of the Sun Salutation series of asanas.

 It appears as the 4th pose and the 9th pose in the Sun Salutation or Surya Namaskara. This pose is fairly easy to do and gives flexibility to the legs.

How to do Ashwa Sanchalanasana (Equestrian Pose)?

1. Ashwa Sanchalanasana is done immediately after the Padahastasana pose in Surya Namaskara. So Padahastasana is the starting pose for Ashwa Sanchalanasana.
2. From this position, take the left leg as far back as possible. In the process, bend the right knee without changing its position. Inhale while stretching the left leg backward.
3. Keep the hands straight with fingers touching the floor. Arch the back and tilt the head slightly backward. Look straight ahead.
4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Ashwa Sanchalanasana is done as the 4th pose and the 9th pose. The mantra to be chanted is given below: During 9th pose chant “Om Adityaya Namaha”. It means salutation to the son of Aditi.
5. During 4th pose chant “Om Bhanave Namaha”. It means salutations to the one who shines.

 Benefits of Ashwa Sanchalanasana (Equestrian Pose)

1. It tones the abdominal organs.
2. It gives flexibility to the leg muscles during stretching.
3. It gives a sense of nervous balance. 

Contraindications for Ashwa Sanchalanasana

1. Avoid this pose if you have any knee injury.

Ashtanga Namaskara – Eight Limbed Salutation.

 

Ashtanga Namaskara or the Eight-Limbed salutation is part of the Sun Salutation series of asanas. It appears as the 6th pose in the Sun Salutation or Surya Namaskara. In this pose, the body touches the ground in eight locations – the two feet (toes), the two knees, the two palms, the chest and the head. In Sanskrit, “ashta” means eight and “anga” means part. Hence the name Ashtanga Namaskara. This pose is also used by devotees for paying obeisance to deities in Indian temples.

How to do Ashtanga Namaskara (The Eight-Limbed Salutation)?

1. Lower the body so that the body is parallel to the ground.
2. Let the following parts touch the floor – The two feet, the two knees, the two palms, the chest and the chin.
3. The hip and abdomen are slightly raised up.
4. While performing this pose the breath is held outside and the breathing is stopped for few seconds.

When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Ashtanga Namaskara is done as the 6th pose. The mantra to be chanted is – “Om Pushne Namaha”. It means salutations to the one who gives strength. 

Benefits of Ashtanga Namaskara (The Eight-Limbed Salutation)

1. It strengthens the muscles of the hands and legs.
2. It strengthens the chest.

Ardha Matsyendrasana – Half Spinal Twist Pose.

Ardha Matsyendrasana – Half Spinal Twist Pose

 

Ardha Matsyendrasana or the half spinal twist pose is one of the main asanas practiced in hatha yoga. In Sanskrit ‘ardha’ means ‘half’, ‘matsya’ means ‘fish’, ‘indra’ means ‘king’ and ‘asana’ means ‘pose’. Ardha Matsyendrasana literally means the half twist pose of the king of fishes.

But the name Matsyendrasana probably came from the fact that it was promoted by one of the first Gurus of the Navnath tradition, Yogi Matsyendranath. He taught an asana called Matsyendrasana, which is the full spinal twist pose. Since it was very difficult to perform, the half twist pose was created and promoted. Today only the half twist pose or Ardha Matsyendrasanais commonly taught, as the full twist pose can probably be done only by yoga experts and gymnasts.

How to do Ardha Matsyendrasana?

1. Sit with legs straight and stretched in front of you.
2. Bend the right leg, lift it and place in on the left side of the stretched left foot.
3. Bend the left leg and bring to close to the body. Place it under the right buttocks.
4. Take the left arm around the right leg and grab the toes of the right leg with the left hand. The left armpits will be close to the right knee. This may be difficult in the beginning. You need a flexible back and spine to achieve this. If you cannot hold the toes, then hold the ankles or part of the lower leg to start with. Later with practice, you will be able to hold the toes.
5. Now turn to towards the right and simultaneously move the right hand behind the back. Twist the back and the neck to as far right as possible. Exhale while twisting the back and neck.
6. Remain in this position as much as possible. Breathe normally and slowly in this final position. You may maintain the position from few seconds to a minute, as per your comfort.
7. Return to the original position (both legs stretched forward). Inhale while coming back to the original position.
8. Repeat with the other leg.

 Benefits of Ardha Matsyendrasana

1. Ardha matsyendrasana is one of the best poses to improve the flexibility of the spine. It keeps your spine young.
2. It stretches the muscles along the spinal column and tones the spinal nerves. This can relieve some mild pains caused by the stiff back.
3. It is good for mild cases of a slipped disk.
4. It massages the organs in the abdominal region.
5. It improves digestion.
6. It tones the kidneys and improves secretion of the adrenal glands.
7. It activates the pancreas and helps to manage diabetes.

The full spinal twist pose called Matsyendrasana as taught by Yogi Matsyendranath is more difficult to perform. That requires the tremendous flexibility of the legs and hips and hence is practiced only by advanced yoga practitioners.

Ardha Kapotasana – Half Pigeon Pose.

Ardha Kapotasana – Half Pigeon Pose

Ardha Kapotasana or the Half Pigeon Pose resembles a pigeon in the final position. In Sanskrit, Ardha means half, Kapota means Pigeon and Asana means a pose. It is an intermediate level pose and helps to open up the hips and groin muscles.

Ardha Kapotasana is an excellent pose to bring flexibility to the hips and legs. Those who wish to master Padmasana can practice Ardha Kapotasana to open up the hips and to make the leg muscles flexible.

Ardha Kapotasana should be avoided by those suffering from any kind of knee or hip injury.

How to do Ardha Kapotasana (Half Pigeon Pose)?

1. Sit on the floor in the kneeling position or Vajrasana.
2. Bend forward and place your hands on the floor with palms touching the ground. Let the hands be placed about 2 feet apart or the shoulder length.
3. From this position, raise yourself up to the cat pose or Marjariasana.
4. Spread out the knees so that there is a shoulder-length gap between the two knees.
5. Now bring the left foot forward and bend it sideways towards the right. Place the left foot just in front of the right knee.
6. Stretch the right leg behind and straighten the right knee.
7. Place the hands on the floor next to the hips.
8. Raise the chest and head. Gaze straight ahead.
9. Breathe slowly and deeply and maintain the position for as long as you are comfortable. In this final position, the practitioner looks like the pigeon from the sides.
10. To release the position, raise yourself up and slide back the left leg to the cat pose or Marjariasana.
11. Repeat the steps with the right leg bend and the left leg stretched behind.
12. Once the practitioner has mastered the above pose, a further step can be done by bending the right leg upwards and holding the toes with the hands from over the head. This is difficult for beginners and will need the good flexibility of the entire body. 

Benefits of Ardha Kapotasana (Half Pigeon Pose)

1. Ardha Kapotasana stretches the legs and the groin muscles.
2. The hips are opened up and made flexible.
3. It is good for the organs of the abdomen and the reproductive organs.
4. This is an excellent asana for those who want to master Padmasana. This asana will loosen up the leg muscles and reduce the pain when you sit in Padmasana.
5. It broadens the chest and shoulders and can correct postural defects.
6. Ardha Kapotasana can relieve lower back pain and stiffness in the back muscles.
7. It alleviates sciatica pain. 

There are many minor variations of Kapotasana. The Ardha Kapotasana should be first mastered before taking up the full pigeon pose or Kapotasana.

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Ardha Chakrasana – Half Wheel Pose.

Ardha Chakrasana or Half Wheel Pose is easier to perform than the full wheel pose or Chakrasana. Those who have a stiff back should attempt this first before going on to the more difficult full wheel pose.

In Sanskrit, Ardha means half, Chakra means wheel and Asana means a pose. This yoga posture is good for flexibility of the back and neck. It strengthens the back muscles and tones the organs in the abdomen, improving their functions.

How to do Ardha Chakrasana (Half Wheel Pose)

1. Stand straight and bring your hands together in a clasped position.
2. Raise and rotate your hands above the shoulders.
3. Slowly bend the upper part of your body along with the hands, as far as you can go.
4. Remain in this position for few seconds to a minute, according to your capacity.
5. To release the pose, bring back slowly to the standing position with hands on your side.
6. There is a variation of Ardha Chakrasana, where the hands are placed behind the hips and then the back bending is attempted.

 Benefits of Ardha Chakrasana (Half Wheel Pose)

1. Ardha Chakrasana strengthens the back and abdominal muscles.
2. It tones the organs in the abdomen including the digestive, excretory and reproductive organs.
3. Ardha Chakrasana gives a good shape to the body. It is good for those who have back problems and postural defects.
4. It opens the chest and strengthens the arms and shoulder muscles.
5. This posture prepares beginners for the more difficult full wheel pose or Chakrasana. 

Contraindcations for Ardha Chakrasana

1. Ardha Chakrasana should not be done by those suffering from any neck, hip or spinal injury.
2. Be cautious while doing this pose if you have vertigo.
3. Those suffering from high blood pressure should avoid this pose.
4. Pregnant women should avoid all poses that put any strain on the fetus.

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Anjaneyasana – Low Lunge Pose.

Anjaneyasana or the Low Lunge Pose energizes the body and strengthens the muscles of the legs, waist, shoulders, and chest. Anajaneya is the name of Hanuman whose valor and exploits are well known in the epic Ramayana. This pose is also called the Half Moon Pose in some schools of yoga.

 

How to do Anjaneyasana (Low Lunge Pose)?

1. Anjaneyasana can be started from various poses but the easiest one is the Adho Mukha Svanasana or the downward facing dog pose. In this pose, you are on the floor supported by your feet and the palms. The hips are raised up straight forming an angle with the hands and legs.
2. Start in Downward Facing Dog Pose. Exhale and take your right foot forwards. Bend lower to make the right knees align with the right foot.
3. The left lower leg including the left knee can be on the floor giving support. At this stage, you will feel a good stretch in the left thighs and groins.
4. Inhale slowly and raise your torso up. At the same time, raise both your hands up above the head. The palms can touch each other in the raised position.
5. Tilt your head slightly backward and look up.
6. Remain in this position for as long as you are comfortable. One can hold the breath in the final position or you can breathe slowly and normally.
7. To release the pose, exhale and bring down the hands to the floor and come back to Adho Mukha Svanasana or the downward facing dog pose.
8. Repeat the same procedure with the left leg forwards.
9. This is one round of Anjaneyasana. You may perform as many rounds as you wish. 

Benefits of Anjaneyasana (Low Lunge Pose)

1. Anjaneyasana gives a good stretch to the hip and the muscles around the hips including the groins.
2. It strengthens the gluteus muscles.
3. It develops a good sense of balance.
4. It expands the chest and shoulders.
5. It tones the organs in the abdomen and improves digestion.
6. Anjaneyasana improves concentration and awareness.
7. It stretches the hamstrings and the quadriceps.

 Contraindications for Anjaneyasana (Low Lunge Pose)

1. Anjaneyasana should not be performed by anyone who is suffering from knee or hip injuries.
2. Those with shoulder problem can practice it by keeping the hands on the thighs.
3. Those with high blood pressure should do this with caution.

Ardha Chandrasana – Half Moon Pose.

Ardha Chandrasana or the Half Moon Pose improves coordination and sense of balance. In Sanskrit, Ardha means half, Chandra means moon and Asana is a pose. Ardha Chandrasana also strengthens the legs and spine.

How to do Ardha Chandrasana (Half Moon Pose)?

1. Stand with legs about 3 feet apart, similar to taking the Trikonasana
2. Raise both hands and bring them parallel to the ground
3. Turn the right feet towards the right making the toes point to the right side.
4. Bend to your right and bring the right hand down next to the right foot. Touch the floor with the fingers for balance.
5. Now bend the right knee till the lower leg is 90 degrees to the thighs.
6. Move further towards your right by dragging the right hand away from the right foot. Let the right palm be on the floor for support. The right leg can be slightly bent at this stage. Simultaneously raise your left leg above the floor. The left hand is pointing to the sky at this stage.
7. Now straighten the right leg and support your entire weight on your right leg as well as the right palm.
8. Make the left leg straight. Let it be parallel to the ground. The left-hand remains point straight upwards towards the sky. Try to make the head, neck, trunk and left leg in a straight line as much as possible.
9. Try to prop yourself further up by balancing on the fingers instead of the flat left palm.
10. Remain in this position for as long as you are comfortable. 30 seconds to a minute is enough for beginners.
11. To release the pose, bend the right leg slightly and simultaneously bring down the left leg to the floor. Straighten the right leg and slide the right hand closer to the right foot. Raise yourself up to the standing position with both hands still stretched out. Turn the right feet back to the normal front-facing position.
12. Repeat the same on the left side.

Benefits of Ardha Chandrasana (Half Moon Pose)

1. Ardha Chandrasana is a good pose to develop balance and coordination.
2. It strengthens the legs, ankle, waist, abdomen, spine, and arms.
3. Ardha Chandrasana can improve digestion as some parts of the abdomen are toned.
4. It can help to release stress.
5. Ardha Chandrasana can relieve menstrual pain.

 Contraindications for Ardha Chandrasana (Half Moon Pose)

Do not do Ardha Chandrasana if you have any ankle, knee, wrist, upper arm, wrist or shoulder injury. Also, those you have had any recent surgeries should avoid this pose. People with blood pressure problems should not do this. Those who suffer from vertigo or dizziness may do Ardha Chandrasana with some caution and guidance.