How to practice Dhyan mudra

The mudras or the yogic hand gestures can help you to focus the mind and refine your awareness before and during meditation.  The Dhyan mudra is one such gesture which helps in conditioning the mind for meditation.  Keeping the hands stable in this mudra for  some time generates a state of peace of mind.  Regular practice of this mudra for   increased duration helps in releasing the tensions, stresses.  Relaxation of the mind is very much essential for meditation. The dhyan mudra serves this preconditioning purpose.  So the people who are engaged in spiritual practice of meditation are often seen in the dhyan mudra.

  

How to practice Dhyan Mudra

The palms are kept open and tips of the thumb and index fingers of both the hands are joined together forming a circle in between them.  Remaining three fingers are kept together and relaxed.  This position of hands is called as dhyan mudra.  

In sitting position, wrists of the hands in the dhyan mudra posture are kept on the respective knees and palms facing upwards.

Benefits of dhyan mudra

The dhyana mudra induces relaxation in the entire body and freshens every organ and limb in our body.  One feels infused with vibrant energy and enthusiasm after sitting in the dhyana mudra even for fifteen minutes.  This mudra should be practiced while sitting preferably in sukhasana ( i.e. sitting with erect spinal cord with legs rolled around).

How to pracice Makarasana - the Crocodile pose

The Makarasana posture is also called as the Crocodile pose because this asana resembles a crocodile resting in the ocean. The crocodile keeps its neck and face above the water.  The same shape of a crocodile is seen in this asana. The makarasana is a wonderful posture for relaxation.  

The makarasana provides relaxation of the entire nervous system, body and mind.  This asana gives extra relaxation to the back region.  The asana removes the tensions and relaxes the muscles which lead to decrease in the demand for blood and oxygen.
It also reduces blood pressure.

Let us now see how to practice makarasana which is very useful for taking rest between asanas. Here is a step by step procedure to practice makarasana...

Step by step procedure for makarasana

• Lie down on your stomach, placing the legs with a comfortable distance apart and pointing the toes outwards.  See the picture below.

                 

• Now fold the arms in front of the body by resting the hands on the upper arms.  Position the elbows and lower arms so that the chest does not touch the floor.

• Keep your eyes closed and pay attention to the breath and its effects around the abdominal area.
• While inhaling, feel the abdominal muscles gently press against the floor.  While exhaling feel the abdominal pressure decrease.  See the picture below.  

                                                                                                         

The benefits of Makarasana

The makarasana is a very good asana to release the strain caused by other asanas. The makarasana strengthens and stretches the muscles of the back, legs, buttocks and the back of the arms and legs.  Here is a list of benefits of makarasana.

• The makarasana helps in relaxing the entire body.
• Completely relaxes the muscles and mind
• The problems of high blood pressure  are relieved
• The makarasana is beneficial for treatment of mental disorders
• Heart diseases can be cured if you practice makarasana properly 

So the makarasana is very useful for relaxing the body. See the video below which helps you to know how to practice makarasana...

How to practice Tadagasana - the Pond Pose

The Tadagasana also called as the pond pose is practiced to get rid of fatigue, strain, exertion etc.. This is one of the basic and easy asana which can be practiced by any one.  Here is the step by step method to practice Tadagasana.

Step by step practice of Tadagasana

• Take supine position ( sleeping position )
• Now bend knees, get heels close to hips.
• Keep the legs 1 to 1.5 foot apart.
• Cross arms around the head.
• Relax all your body, muscles and continue normal breathing while releasing slowly move legs to original position and hands to normal position

Benefits of Tadagasana

• Reduces stress and exertion
• Relaxes muscles and mind

Shavasana - how to practice

Shavasana is also called as the corpse pose because the name "Shavasana" comes from the Sanskrit words "Shava" meaning the "Corpse" and Asana meaning the posture.  The shavasana is one of the most important part of yoga practice. Lying on the back, the arms and legs are spread at 45 degrees, the eyes are closed and the breath deep.  The whole body is relaxed on the floor with an awareness of the chest and abdomen rising and falling with each breath.  

The Shavasana got its name because the body looks like a dead body.  The Shavasana is one of the easiest asanas to get into but the most difficult to practice.  This is the best relaxation poses and if practiced properly with full efforts, can relax every body part, relaxing not only the body but also the mind.   This article explains how to practice Shavasana.

• Allow the arms and legs to drop open while  lying on the back with the arms about 45 degrees from the side of your body.  Please make sure that you are comfortable.
• Now close the eyes and take slow deep breaths through the nose.  Allow the whole body to become soft and heavy by relaxing on the floor.  As the body is relaxed on the floor, feel the whole body rising and falling with each breath.
• Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles.  Consciously release and relax any areas that you find.
• Release all control of the breath, the mind and the body.  Let your body move deeper and deeper into a state of total relaxation.
• Stay in Shavasana for at least 10 to 15 minutes
• To release, slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position.  When ready, slowly inhale up to a seated position. 

Benefits of Shavasana

• This yoga posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress. It also gives time for the yoga workout to sink in at a deeper level.
• This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga session, particularly if it has been a fast-paced one.
• Shavasana  helps reduce blood pressure, anxiety, and insomnia.
• This asana is  an excellent way to ground the body and reduce the Vata dosha(imbalance of the air element) in the body.

Padangusthasana - The Big Toe pose

Padangusthasana also called as the Big Toe pose is one of the easiest poses in Yoga.  Most of the yoga practitioners will learn how to do this padangusthasana in the early practices and yoga sessions.  It is one of the important yoga pose which helps you to stretch all your muscles from head to toe.  Here are the steps to practice padangusthasana.

Steps to practice Padangusthasana

• Stand upright as in Tadasana with your feet parallel to each other.  There should be at least six inches between the feet.  Keep your legs straight.
• Now contract your thigh muscles, which will lift your knee caps outward.
• Keep the legs straight, and bend forward with an aim of touching your forehead to your knee.  Your torso and head should move together.
• Once in this position, try to grip your big toes with fingers of each foot.  Grip your toes firmly with your fingers
• Now press your toes into your hand.  If you are unable to catch your toes with changing your posture, you can also use a band or a strap to hook under your toes and hold that instead.
• Now lift your torso and straighten your elbows as you inhale.
• Do this for as high as you can without stressing any other part like your neck ..
• Exhale when you release your torso and bend towards your toes again.  Do this repeatedly.
• Now try to straighten as if going to starting position but holding your toes.
• Do this cycle of inhalation and exhalation few times increasing the stretch of the torso every time you stretch.
• Come back to the starting position by slowly releasing the band and straightening up.

Precaution
If you feel some stroppy pain in your spine or any part of your body, immediately stop doing it. If you suffer from lower back pain or any lumbar pain, this posture is not advisable to perform. If you have flat feet and week ankle, you must first take instruction from your trainer.

Benefits of Padangusthasana

• This asana is immensely helpful to improve flexibility of the whole body.
• This asana someway calms the body flow of blood and thus helps in reducing hypertension.
• This asana helps to stretch hamstring, calf muscles and thigh, and thus burn the fat and increase strength in these areas.
• Regular practice of this asana helps to relieve bowel movement and bloated feeling in the stomach.
• It helps to rejuvenate liver and spine and aims to balance the physical and mental aspect.
• This asana is recommended for people who are suffering from osteoporosis or likely to suffer from it. This posture gives strength to bones. It is experienced that this asana somehow helpful in insomnia.

Here is a video showing how to practice Padangusthasana

Garudasana - The Eagle Pose

Garudasana is an advanced yoga pose. Garuda is the king of birds and the vehicle of lord Vishnu.   The word "Garuda" is usually rendered into English as the "Eagle".  Now let us see how to perform the Garudasana in a step by step manner.

Step by step practice of Garudasana

• First stand in Tadasana
• Now bend your knees slightly and lift your left foot up and balancing on your right foot, cross the left thigh over the right.
• Point your left toes towards the floor and press the foot back and then hook the top of the foot behind the lower right calf.  Balance on the right foot.
• Now stretch your arms straight forward, parallel to the floor and spread your scapulas wide across the back of your torso.  Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows.  Snug the right elbow into the crook of the left, and raise the fore arms perpendicular to the floor.  The backs of your hands should be facing each other.
• Now press the right hand to the right and left hand to the left so that the palms are now facing each other.   The thumb of the right hand should pass in front of the little finger of the left.  Now press the palms together as much as possible.  Lift the elbows up, and stretch the fingers towards the ceiling.
• Stay like this for 30 seconds and then unwind the legs and arms and stand in Tadasana again.  Repeat the same thing with the legs and arms reversed.

This asana is very good for people suffering from asthma and low back ache.  Some of the benefits of the Garudasana are listed below.

• Strengthens and stretches the ankles and calves
• stretches the thighs, hips, shoulders and upper back
• Improves the concentration
• Improves sense of balance

Sankatasana - Difficult Yoga pose

As the name of this yoga pose suggests,  Sankatasana is an advanced yoga pose,  but it is not that much difficult as the name suggests. The Sankatasana provides lot of benefits like -  strengthening of leg muscles, increasing the blood supply to the leg joints..  The asana is a good cure for Rheumatism.

How to practice Sankatasana     

• Stand in tadasana.
• Now bend  the right leg slightly and shift the weight of the body onto the right leg.
• Now try to lift  the left leg up by bending it slightly at the knee. The body is now balanced completely on the right leg. 
• Now cross the left leg over the right leg and hook the top of the left foot behind the right calf. 
• Raise the both hands above hand and wrap the same way as legs are wrapped. 
• The upper body should be kept straight. 
• Once the left leg is wrapped over the right, the right leg should be straightened in order to feel the strain on the left leg. 
• Gaze forward at a fixed point to maintain balance. 
• Remain in the position for atleast 30 seconds on each leg. 
• Then release the hands from twisted pose and return the arms to the side of the body. 
• Release the left leg and bring the left foot back onto the ground to standing position.

Caution : 
People suffering from arthiritis should perform this asana under expert guidance.

It may be slightly difficult initially for the beginners to wrap one leg around the other leg fully. Bending the right leg more would allow the left leg to be more easily wrapped around it.   

If you do not have knee pain,  you can repeat the same on the other side.

The duration of the asana should be at least 30 seconds on each side.