By
Dr Rita Khanna
(36 years experience in teaching yoga)
Yoga for Rejuvenation
ADHO MUKHA SVANASANA
In Sanskrit Adho means downward, Mukha means face, and Svana means dog. Thus, Adho Mukha Svanasana means Downward-Facing Dog Pose. The pose resembles a dog stretching after a nap. It’s an excellent Yogasana all on its own. It imparts power, flexibility and alertness to the body and mind & stretches the spine, hamstrings and relaxes the heart. Regular practice of this pose rejuvenates the entire body and gently stimulates the nervous system.
HOW TO DO IT
Sit in Vajrasana. Raise your body from your heels
Kneel with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips & tuck the toes under the feet.
Then, on an exhale, push back with your hands, raising your buttocks up and forming a nice V shape with your legs.
Weight should be evenly distributed between your hands and feet.
Hold the position for a few breaths and watch as blood moves through your body. The body would feel energised.
Exhale, lift the head up, drop the knees to the floor & get into Vajrasana. Rest in Balasana.
2. BALASANA (CHILD’S POSE)
The Sanskrit word Bala means child. The Balasana is one of the more relaxing Yoga Postures and it can be done before or after any asana.
HOW TO DO IT
Sit in Vajrasana
Keep your knees apart, about the width of your hips. This will create more room around the belly. It also allows deeper breathing.
Place your forehead on the floor and then swing your arms forward with the palms toward the floor or bring the arms back alongside the thighs with the palms facing upwards. Do whichever you feel more comfortable.
These are two arm variations.
Be sure that while bending down in this manner, both the buttocks remain set between both the heels. They should not be raised.
Breathe normally, when the head touches the ground.
Remain a witness of inhaling as well as exhaling of breath.
Remain in this position for at least a minute and allow your body and mind to relax.
HOW THESE ASANAS REJUVENATE
In both these positions, the head goes lower than the heart. Hence, heart has to work lesser in pumping the blood to the brain. Therefore, blood circulation in head is increased & this increased blood circulation rejuvenates the brain cells & relieves fatigue.
BENEFITS
Both these asana calm the mind, relieve stress & are beneficial for mild depression, headache, insomnia, back pain and fatigue. The cerebrum, cerebellum, pituitary, pineal, thyroid, parathyroid, the lungs and heart itself get benefit.
It is advisable to practice the asanas under the guidance of a Guru or a qualified yoga instructor.
