yoga SHALABHASANA asasna LNIPE
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This document provides information about the yoga pose Shalabhasana (locust pose). It begins with an introduction to yoga and its goals according to ancient scripts. It then defines asana and describes the eight limbs of yoga. It provides details of Shalabhasana including its benefits, muscle involvement, techniques, and contraindications. It discusses the physiological, therapeutic, psychological, and spiritual aspects of the pose. The document concludes with instructions on counter poses and relaxation techniques.
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Yoga is an ancient practice that unifies mind, body, and spirit through postures, breathing, and meditation. It originated over 5,000 years ago in India and developed as several different styles, including Hatha yoga which is most common in the Western world today. Regular yoga practice offers benefits like increased flexibility, stress relief, and mindfulness.
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Pranava Dhyana harmonizes the body, emotions and mind. It is an important part of the Rishiculture Ashtanga Yoga tradition as taught by Yogamaharishi Dr Swami Gitananda Giri. In this practice emphasis is first placed on making the sounds AAA, UUU and MMM separately and then in combination. This is followed by the performance of the practice mentally without the audible sound.
Sit in Vajrasana and place the Chin Mudra on your thighs. Breathe in deeply into your lower chest area 2-3-4-5-6. Breathe out with the sound Aaaaa…….
Breathe in 2-3-4-5-6.
Breathe out ----
Breathe in 2-3-4-5-6.
Breathe out ----
Now concentrate on the sound Aaaaa mentally and perform the same practice three times without the audible sound.
Curl your fingers inward to form the Chinmaya Mudra and place it on your thighs. Breathe deeply into your mid chest region 2-3-4-5-6. Breathe out with the sound Ooooo …….
Breathe in 2-3-4-5-6.
Breathe out ----
Breathe in 2-3-4-5-6.
Breathe out ----
Now concentrate on the sound Ooooo… mentally and perform the same practice three times without the audible sound.
Perform the Adhi Mudra by clenching your fists with your thumb in the centre and place the Mudra on your thighs. Breathe deeply into your upper chest and clavicular regions 2-3-4-5-6. Now, exhale with the sound Mmmm…….
Breathe in 2-3-4-5-6.
Breathe out ----
Breathe in 2-3-4-5-6.
Breathe out ----
Now concentrate on the sound mentally and perform the same practice three times without the audible sound.
To perform the fourth part of the practice that unites the three earlier parts perform Adhi Mudra and then place it with the knuckles of both hands touching in front of the navel. This is now known as the Brahma Mudra.
Take a deep breath into the low ……..mid ……..and upper chest ……..regions. Now let the breath out with the sounds of Aaaaa…Ooo… Mmmm ….
Breathe in 2-3-4-5-6.
Breathe out ----------
Breathe in 2-3-4-5-6.
Breathe out ----------------
Now concentrate on the sound Aaaaa------Ooooo------Mmmm and perform the same practice three times without the audible sound.
A performance of three to nine rounds of the Pranava Dharana when done daily helps to relax the Body-Emotion-Mind complex and provides complete healing through the production of healing vibrations at all levels of our existence. This is the cornerstone of Yogic breath therapy and can produce health and wellbeing for all.
When the concentrative aspect of the practice is taken to its peak, a state of mediation or Pranava Dhyana can ensue.
Bandhas
Meaning : The bandhas are an important part of asana practice. The Sanskrit word Bandha means to hold, tighten or lock. The bandhas aim to lock the Pranas in particular areas and redirect their flow into Sushumna Nadi for the purpose of spiritual awakening. Bandhas are the ‘body locks’ that are held by tightening and lifting of certain muscles of the body.
Types of Bandhas:
Jaladhara bandha (throat)
Uddiyana bandha (abdomen)
Moola bandha (located in the perineum)
Jalandhara Bandha – The Chin Lock :
Jalandhara bandha is one of the energetic locks used in a Hatha Yog practice.
It is also known as ‘chin lock’.
The Sanskrit meaning of Jala is ‘web’ or ‘net’ and dhara means ‘holding’.
It is performed by extending the neck and elevating the sternum before dropping the head so that the chin may rest on the chest.
Method : Jalandhara Mudra
Sit erect in meditative pose like Padmasana or Siddhasana.
Place the palms on the knees and make sure that the knees are touching the floor.
Close your eyes and relax the body. Breathe normally.
Now inhale slowly and deeply and then hold the breath.
Bend the head forward so that the chin touches the chest between the two collar bones notch/pit of the sternum.
Straighten the arms and press the knees down with the palms to create a kind of locked position. The shoulders are slightly forward to make sure the arms stay locked.
Hold this position as long as you are comfortable. Remember that the breath is held inside. Beginners should hold the breath for just a few seconds. Later it can be increased to a minute or more depending on your capacity.
To release the lock bend the arms, raise your head and exhale out. Come back to the straight position and take a few normal breaths.
Repeat the process as many times as you feel comfortable.
Benefits
It stimulates the thyroid and the para thyroid glands. Thus regulates the body metabolism.
Jalandhara Bandha helps to activate the throat (Vishudhi) chakra.
It prevents the Prana Shakti from moving upwards.
It increases the blood flow in the brain.
Jalandhara Bandha is one of the three yogic locks that have to be mastered before attempting the Maha Bandha or the triple lock.
Precautions
Avoid in high or low blood pressure, heart diseases.
Avoid in stiffness of neck, cervical spondylitis & spondylosis.
Never force your chin to touch the notch/pit of sternum.
Uddiyana Bandha- The Flying Up Lock
The word Uddiyana in Sanskrit means - to fly up, or to rise up. This ‘flying up lock’ means- flying upwards of one’s internal energy i.e. Prana.
Method
Sit erect in any meditative asan and keep your palms on the knees. Relax whole body by closing the eyes.
Inhale slowly and gradually then exhale completely so that abdomen moves inwards as much as possible with one breath.
Then perform Jalandar bandha.
Upper abdomen moves inwards underneath the rib cage with chest moving outwards is called Uddiyana bandha.
Hold this position comfortably as
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Yoga
The document provides information about the history and benefits of yoga. It discusses that yoga originated in ancient India and has roots as far back as the Indus Valley civilization from 3300-1300 BC. It summarizes the key aspects of yoga including the eight limbs defined by Patanjali - yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. The benefits of yoga outlined include physical and spiritual purification, disease prevention and cure, stress reduction, flexibility, health improvement, and moral/ethical development.
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Yoga is an ancient and proven way to keep your body and
mind strong and healthy that can be enjoyed by all ages and
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Yoga is an ancient practice that unifies mind, body, and spirit through postures, breathing, and meditation. It originated over 5,000 years ago in India and developed as several different styles, including Hatha yoga which is most common in the Western world today. Regular yoga practice offers benefits like increased flexibility, stress relief, and mindfulness.
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Sit in Vajrasana and place the Chin Mudra on your thighs. Breathe in deeply into your lower chest area 2-3-4-5-6. Breathe out with the sound Aaaaa…….
Breathe in 2-3-4-5-6.
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Breathe out ----
Now concentrate on the sound Aaaaa mentally and perform the same practice three times without the audible sound.
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Breathe in 2-3-4-5-6.
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Breathe in 2-3-4-5-6.
Breathe out ----
Now concentrate on the sound Ooooo… mentally and perform the same practice three times without the audible sound.
Perform the Adhi Mudra by clenching your fists with your thumb in the centre and place the Mudra on your thighs. Breathe deeply into your upper chest and clavicular regions 2-3-4-5-6. Now, exhale with the sound Mmmm…….
Breathe in 2-3-4-5-6.
Breathe out ----
Breathe in 2-3-4-5-6.
Breathe out ----
Now concentrate on the sound mentally and perform the same practice three times without the audible sound.
To perform the fourth part of the practice that unites the three earlier parts perform Adhi Mudra and then place it with the knuckles of both hands touching in front of the navel. This is now known as the Brahma Mudra.
Take a deep breath into the low ……..mid ……..and upper chest ……..regions. Now let the breath out with the sounds of Aaaaa…Ooo… Mmmm ….
Breathe in 2-3-4-5-6.
Breathe out ----------
Breathe in 2-3-4-5-6.
Breathe out ----------------
Now concentrate on the sound Aaaaa------Ooooo------Mmmm and perform the same practice three times without the audible sound.
A performance of three to nine rounds of the Pranava Dharana when done daily helps to relax the Body-Emotion-Mind complex and provides complete healing through the production of healing vibrations at all levels of our existence. This is the cornerstone of Yogic breath therapy and can produce health and wellbeing for all.
When the concentrative aspect of the practice is taken to its peak, a state of mediation or Pranava Dhyana can ensue.
Bandhas
Meaning : The bandhas are an important part of asana practice. The Sanskrit word Bandha means to hold, tighten or lock. The bandhas aim to lock the Pranas in particular areas and redirect their flow into Sushumna Nadi for the purpose of spiritual awakening. Bandhas are the ‘body locks’ that are held by tightening and lifting of certain muscles of the body.
Types of Bandhas:
Jaladhara bandha (throat)
Uddiyana bandha (abdomen)
Moola bandha (located in the perineum)
Jalandhara Bandha – The Chin Lock :
Jalandhara bandha is one of the energetic locks used in a Hatha Yog practice.
It is also known as ‘chin lock’.
The Sanskrit meaning of Jala is ‘web’ or ‘net’ and dhara means ‘holding’.
It is performed by extending the neck and elevating the sternum before dropping the head so that the chin may rest on the chest.
Method : Jalandhara Mudra
Sit erect in meditative pose like Padmasana or Siddhasana.
Place the palms on the knees and make sure that the knees are touching the floor.
Close your eyes and relax the body. Breathe normally.
Now inhale slowly and deeply and then hold the breath.
Bend the head forward so that the chin touches the chest between the two collar bones notch/pit of the sternum.
Straighten the arms and press the knees down with the palms to create a kind of locked position. The shoulders are slightly forward to make sure the arms stay locked.
Hold this position as long as you are comfortable. Remember that the breath is held inside. Beginners should hold the breath for just a few seconds. Later it can be increased to a minute or more depending on your capacity.
To release the lock bend the arms, raise your head and exhale out. Come back to the straight position and take a few normal breaths.
Repeat the process as many times as you feel comfortable.
Benefits
It stimulates the thyroid and the para thyroid glands. Thus regulates the body metabolism.
Jalandhara Bandha helps to activate the throat (Vishudhi) chakra.
It prevents the Prana Shakti from moving upwards.
It increases the blood flow in the brain.
Jalandhara Bandha is one of the three yogic locks that have to be mastered before attempting the Maha Bandha or the triple lock.
Precautions
Avoid in high or low blood pressure, heart diseases.
Avoid in stiffness of neck, cervical spondylitis & spondylosis.
Never force your chin to touch the notch/pit of sternum.
Uddiyana Bandha- The Flying Up Lock
The word Uddiyana in Sanskrit means - to fly up, or to rise up. This ‘flying up lock’ means- flying upwards of one’s internal energy i.e. Prana.
Method
Sit erect in any meditative asan and keep your palms on the knees. Relax whole body by closing the eyes.
Inhale slowly and gradually then exhale completely so that abdomen moves inwards as much as possible with one breath.
Then perform Jalandar bandha.
Upper abdomen moves inwards underneath the rib cage with chest moving outwards is called Uddiyana bandha.
Hold this position comfortably as
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yoga SHALABHASANA asasna LNIPE
- 2. PRESENTED BY- Sujeet kumar pal
- 3. OM!May, The Three eyed lord SHIVA who is fragrant and who sustains all living beings. May he liberate us from death .May he lead us to immortality, just as the cucumber is released from its bondage. MEANING OF PRAYER
- 5. The word yoga is derived from Sanskrit root “yuj”, which means to join ,to attach ,to bind or to integrate. INTRODUCTION OF YOGA
- 6. “Yogah karmashu kaushalam” B.G :-[2:50] Getting the mastery over the skill or the activity Acc. to BHAGVAD GITA
- 8. “Sthir sukham asanam” :- Pat.yog.[2:46] Defined as, a steady and comfortable sitting position. Practically it include only few, { Padmasana, Swastikasana, Siddhasana } ASANA
- 9. Cultural Asana Meditative Asana Relaxative Asana TYPES OF ASANA
- 10. SHALABHASANA “Adhyaasya shete karayugmavaksha aalambya bhoomin karayostalaabhyaam; Paadau cha shoonye cha vitasti chordhyam vadanti peetham shalabham munindraa.” :- Gher.sam. {3:39} Meaning- Lie flat the ground. Both arms are placed by the sides of the chest.The palms should be placed firmly on the ground.The legs are raised in this position.Munis have called its shalabhasana.
- 11. SHALABHASANA
- 12. LIMITATIONS/CONTRAINDICATIONS 1. High Blood Pressure 2. People suffering from peptic ulcer. 3. Hernia 4. Women must avoid it during pregnancy because of the pressure on the abdomen.
- 13. ADVANTAGES OF SALABHASANA 1. Back muscles becomes healthy as the spine becomes elastic . 2. Abdominal muscles become healthier. 3. Removes gases and improves digestion.
- 14. TECHNIQUES OF SALABHASANA 1. Lie flat on the stomach with the legs and feet together and the soles of the feet uppermost . 2. The arms may be placed either under the body or by the sides ,with the palms downwards or the hands clenched. 3. Stretch the chin slightly forward and rest it on the floor throughout the practice . 4. Close the eyes and relax the body .this is the starting position. Raise the legs as high as possible.
- 16. STEP FOR THE SHALABHASANA
- 17. SHALABHASANA
- 18. MUSCLE INVOLVED
- 19. SCIENTIFIC ASPECTS PHYSIOLOGICAL ASPECT- Balance the functioning of liver and stomach. Stimulates the appetite. Stimulates the Autonomic Nervous System. Tones digestive system. THERAPEUTICAL ASPECT- It strengthen the lower back and pelvic organs. Tones spinal nerves. Relief back ache.
- 20. What to do ? 1. Arms should be placed the perinium. 2. Knees should be straight. 3. Leg should be extended as much as possible. 4. Keep the chin in contact with the ground.
- 21. What not to do? 1. Don’t give jerk to the spine. 2. Don’t bend the knees . 3. Do not open the mouth while performing this asana. 4. Do not perform fast movements.
- 22. Psychological Aspect- Decrease the chances of stress. Emotional stability. Awareness SPIRITUAL ASPECT- •It activates swadhisthana chakra. • Activates vishuddhi chakra. •Helps to tones up the sciatic nerves.
- 23. COUNTER POSE
- 25. CLOSING PRAYER