Savasana - Corpse pose

Savasana (Sanskrit :सवासन; Sava - Corpse;Asana - posture ; That posture in which one lays like corpse/dead body) is a relaxation technique performed to relax both body and mind. It is usually performed after doing all postures (usually the last posture in your yoga session). It is a good relaxation technique whenever we feel stressed. This posture is not recommended for meditation as it has the propensity of inducing sleep.

Procedure:

1) Lay down flat on a mat, with palms open and facing upwards.
2) Close your eyes. Relax. No puckers on forehead. Allow sometime for panting to subside.
3) Concentrate on your toes. Feel it getting relaxed.
4) Now shift your focus on ankles and knees and feel it getting relaxed.
5) Slowing focus on thighs, abdomen, stomach, chest, hands, shoulder, neck, face - in the given order one by one and feeling them getting relaxed.
6) Now each inch of your body is completely relaxed.
7) Concentrate on your third eye ( the space between two eye brows ) and try not to think about anything.
8) Be in this position for about 5-10 minutes.
9) Now slowly focus on face, neck, shoulder, hands, chest, stomach, abdomen, thighs, knees, ankles and toes (top to bottom order)one by one. Visualize new energy (you can visualize the energy as a light) entering each part of the body being focused.
10)Sit and rub your palms gently and place it over eyes,face and back of the neck.
11)Now open your eyes.
 

Benefits:

• Best relaxation posture
• Suitable for all.
• Recommended as a standalone posture for people with high blood pressure.

Reference:
[1] Image courtesy : Wikipedia

Gomukhasana - Appearance of a Cow

Gomukhasana (Sanskrit :गोमुखासन; Go - Cow; Mukh-Visage; Asana - posture ; That posture which looks like a cows face) is one of many asanas done while sitting.

Procedure :

1) Place the right ankle touching the left under-thigh
2) Place the left leg over the right leg (See the video below)
3) Raise your left hand (Rule of thumb: Whichever leg is over the top of another leg, raise the corresponding hand)
4) Bring your right hand behind your back and interlock it with your left hand
5) Apply slight pressure on your back using your hands.
6) Sit in this posture as long as you can and breath normally.
7) Repeat the procedure by alternating the legs and alternating the interlocking of the hands.

Benefits:

1) Good relaxing posture that streches up hip ,thighs,chest,ankles,triceps and armpits
2) Clears of problem arising in lungs like asthma and improves lung capacity
3) Straightens the spine and mitigates back and shoulder problems
4) Improves free movement of wrists and shoulders

Recommendations:

1) If it is difficult to interlock your hands you can use a small towel or hankie to bridge the gap.
2) Keep your eyes open while doing postures
3) You may find it easier to interlock your hands at the back but you may find it difficult when you interchange your hands. This is a good exercise to know the imbalance of flexibility in your body. Practicing this posture will eventually bring balanced flexibility in your body (especially the torso).
4) Good stretching posture while sitting before a computer for long hours.

Demonstration of Gomukhasan: 




Recommended books on Yoga:

 

Padmasana - Lotus Posture

Four asanas are prescribed for meditation (listed in order of importance and level of ease {1-difficult,4-easier to do})

1) Padmasana (Sanskrit :पद्मसन ; Padma=Lotus,Asana=posture)
2) Siddhasana (Sanskrit:सिद्धासन ; Siddha=Saint,Asana=posture)
3) Svasthikasana (Sankrit:स्वस्तिकसन ; Svasthika=mystical cross,Asana=posture)
4) Sukhasana (Sanskrit :सुखसन ; Sukha=comfortable,asana=posture)

One should be able to sit comfortably (without shaking the body) for hours in any of the above mentioned asanas to progress in meditation.If the asana is not steady,firm or fixed, then it is not possible to concentrate and focus the mind.


Padmasana:
Padmasana -  (Sanskrit : पद्मसन ; Padma=Lotus,Asana=posture) the lotus posture,one of the several postures described in Hatha Yoga Pradipika, destroys all diseases.Among all the Asanas, Padmasana is the best posture suited for contemplation. People who find it difficult to attain this posture may try the other postures successively. A yogi sitting in padmasana can control breathing which will pave way for meditation.

Procedure:
1)Sit on the ground by spreading the legs forward.
2)Then place the right foot on the left thigh and the left foot on the right thigh with soles facing upwards.
3)You may grasp the toes with the hands crossed over from the back.(Some may find it difficult to achieve).
4)Or else, you can simply place the hands on the thighs with palms facing upwards.
5)Tongue should be pressed against the palate (roof of the mouth).
6)Slightly press the chin against the chest
7)Apply Mula bhanda (Anus Lock - This lock cannot be taught as it depends on one's innate ability)
8)Close your eyes and concentrate on the tip of your nose and observe the breath.

Recommended books on Yoga:

 

Pranakarshan Kriya

Pranakarshan Kriya (Sanskrit: प्राणकर्षण क्रिया ; Prana=Breath; Karshan=attract; Kriya=action)  (Deep breathing with focussed mind) is done to bring the mind to a focussed state which is essential to do yoga postures and other techniques like Pranayams (breathing techniques). Focussed unwavering mind is a prerequisite for doing yoga postures (asanas) and other techniques.


Verse 2 in Chapter 1 of Pathanjali Yoga Sutra goes like this

yogash chitta vritti nirodhah

Translation : 
Union (integration) of the self to the universal consciousness is the result of restraining fluctuations of the mind.


Yoga = of yoga , union of self to the Supreme or universal consciousness
chitta = conscious thought
vritti = fluctuation in the mind or vagrant thoughts
nirodhah = control, regulation, mastery


Meaning:
The verse beautifully encapsulates in one line, the entire purpose of doing yoga and the way to achieve it.
The mind is pestered with vagrant thoughts. These vagrant thoughts prevents the mind from concentrating. Sometimes new ideas spring from a wavering mind. But if we have a task to complete or a mission to accomplish, the wavering mind needs to be ignored. All yoga postures and techniques need conscious effort to achieve the desired goal. Any posture/technique/action/deed done without conscious effort will not deliver its benefits.
Ok then !! How to achieve a tranquil state of mind before doing yoga ? Doing Pranakarshan Kriya is the way.


Pranakarshan Kriya is done between cleansing techniques (like NetraSnan) and asanas (yoga postures). 


Procedure:
1)Sit in Vajraasan (Sanskrit:वज्रासन ; Vajra=thunderbolt or spine;Aasan=sitting posture; sitting with the spine erect ; the legs folded back from Knees and buttocks rested on the ankles)  and close your eyes.
2)Get rid of the puckers(wrinkles) on your forehead. Tell your mind firmly that you are not going to open the eyes until you are finished with doing all the exercises that you have thought of.
3)Smile gently and feel relaxed.
4)Concentrate and observe your breath for 2 to 3 mins (or until your palpitations subside).
5)Take a deep inhalation and a prolonged exhalation.Try to keep the duration of exhalation longer than that of inhalation.
6)While you inhale, chant "So..." and when you exhale, chant "Hum...". The chanting should be done within the mind.
7)Repeat the cycles of breath for 5 to 10 mins.
8) Now you are ready for performing yogic techniques.