Yoga Adhyaya

Parshva means side or flank. Kona stands for angle. Thus this is the extended lateral extended angle pose.

Technique

• Stand in Tadasana. Inhale deeply and with a jump, spread the legs apart sideways 4 to 4.5 feet. Raise arms sideways in line with the shoulder, palms facing down. This is the same initial pose as the Utthita Trikonasana.
• While exhaling slowly, turn the right foot sideways to the right 90 degrees and left foot slightly right, keeping the left leg stretched out and tightened at the knee. Bend the right leg at the knee until the thigh and calf form a right angle and the right thigh is parallel to the floor.
• Place the right palm on the floor by side of the right foot, with the right arm pit covering and touching the outer side of the right knee. Stretch the left arm over the left ear. Keep the head up.
• Tighten the loins and stretch hamstrings. The chest, the hips and the legs should be aligned. To achieve this, move the chest up and back. Stretch every part of the body, concentrating on the back portion of the whole body, especially the spine. Stretch the spine until all the vertebrae, ribs move. You should feel the skin being stretched and pulled.
• Remain in this pose from half a minute to a minute, breathing deeply and evenly. Inhale and lift the right palm off the floor.
• Inhale, straighten the right lef and raise arms, coming back to initial position.
• Now, repeat all the above steps on the left side, while exhaling.
• Exhale and jump back to Tadasana.

Benefits of Utthita Parshvakonasana

• This asana tones up the ankles, knees and thighs.
• It corrects defects in calves, thighs and helps develop the core muscles.
• It relieves sciatic and arthritic pains.
• It increases bowel movements and helps digestion.

Uttihita means extended. Trikona is a triangle. This standing asana is the extended triangle posture.

Technique

1. Stand in Tadasana
2. Inhale deeply and with a jump spread the legs apart sideways, wider than shoulder width. Ideally the legs would be about 3-3.5 feet apart.
3. Raise your arms sideways, in line with the shoulders until they are parallel to the ground. The palms should be facing downwards.
4. Turn the right foot sideways to the right, so that the fingers and toes are pointing in the same direction.
5. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee.
6. Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle. If possible, the right palm should rest completely on the mat.
7. Stretch the right arm up, bringing it in line with the right shoulder and extend the trunk. The back of the leg, the back of the chest and the hips should be in a line.
8. The eyesight should be on the thumb of the outstretched left hand. Keep the right knee locked tight by pulling up the knee cap and keep the right knee facing the toes.
9. Remain in this position or about 30 seconds to a minute. Remember to breath deeply.
10. Lift the right palm from the mat, inhale and return to the arms outstretched position (Step # 3 above)
11. Now perform the same series of steps, with the left foot instead of the right foot.
12. Exhale and jump, coming back to Tadasana.

Benefits of Uttihita Trikonasana

• This asana tones the muscles of the legs.
• It helps remove any stiffness, soreness in the legs and hips.
• It relieves backaches, neck sprains.
• Utthita Trikonasana helps in improving digestion and circulation.
• It is known to relieve symptoms of sciatica.

Vrukshasana, often spelled vrikshasana or vrksasana is also called the tree pose. Vruksha means tree in Sanskrit and hence the name.

Technique

• Stand in Tadasana.
• Bend the right leg at the knee and place the right heel at the root of the left thigh. Rest the foot on the left thigh, with the toes pointing downwards.
• Inhale and while maintaining balance on one foot, raise the arms straight over the head.
• Join palms over the head and breath deeply.
• To ensure that your leg does not slip down, hug your left thigh with the left foot.
• Stay in the same position for a few full breaths. Slowly lower the arms, separate the palms and straighten the right leg, coming back to Tadasana.
• Now repeat the above steps, standing on the right leg this time. Place the left foot on the right thigh. Hold the position for the same length of time on both legs and come back to Tadasana.
• Ensure that the arms are stretched as high up as possible, with elbows straight.
• If you suffer from High blood pressure, do not raise your palms over your head.

Benefits of Vrukshasana

• This asana tones the leg muscles and helps improve balance and poise.
• The calves, arches, ankles and thighs are strengthened.
• Vrukshasana helps improve circulation.

Vrukshasana Video

Note: The above video demonstrates a variation of the steps described above.

Tada means a mountain. This asana is also called Sama Sthithi. Sama means upright, straight, balanced. Sthithi is sanskrit for state. Sama Sthithi, means balanced or upright state. Tadasana is a pose where the yoga adhyayi stands firm and erect, like a moutain.

• Stand with your feet parallel. Imagine a line that is drawn on your foot from the second toe, going through the center of your ankle. Make these lines parallel to each other.
• Inhale, tighten your knees, pull up your knee cap, contract the hips and pull up the muscles at the back of the thighs.
• Keep the stomach in, chest forward, spine stretched up and the nek straight.
• Make sure that your weight is evenly distributed on heels and toes.
• Exhale as you relax the tightened muscles.
• Repeat this asana for a few full breaths.

Variations of Tadasana

There are a few variations of this asana, that are quite simple for beginners to perform. The palms can be held by the side of the thighs while performing Tadasana. Alternatively, the arms can be stretched over the head with fingers pointing upwards.

Benefits of Tadasana (Mountain pose)

• Tadasana aligns the spine.
• It improves posture, opens up the chest.
• Abdominal muscles and buttocks are toned.
• Strengthens the arches, knees and thighs.
• It helps you keep focus and improves will power.
• It reduces mild anxiety.

One of the important aspects of Tadasana is that, it helps develop a proper standing posture. Improper standing postures that we develop over time, tend to affect our weight distribution, resulting in certain joints getting worn out more than others. Tadasana helps develop a proper weight balance. One can practice standing still with weight distributed evenly between the heels and toes. This leads to lower wear and tear on the knees.

Bhujangasana (The Cobra Pose)

Bhujanga is sanskrit serpent or cobra. In this posture, one resembles a cobra, reared up on its caudal support and its hood fully expanded. Hence the name.

• To start this asana, laydown on the yoga mat on your abdomen and relax all your muscles.
• Place your chin on the mat and look to the front. Hold this position for a few seconds.
• Place the palms on the ground underneath the shoulders.
• As you inhale, slowly raise your head and trunk, bending the spine backwards.
• Stretch the feet backwards so the toes touch the ground. Hold your breath and hold this position for about ten seconds. This stretches your back, shoulder and abdominal muscles.
• Exhale and bring your head back to the starting position.

Benefits of The Cobra Pose

• This asana helps cure spinal ailments, including pain felt in the lower back.
• This posture applies pressure on the internal organs in the abdominal region. It helps digestion, eliminates constipation and increases metabolism.
• For women, this posture strengthens the ovaries, uterus. It stimulates blood circulation in the uterus helping in reducing menstrual problems.
• It stretches out the muscles in the chest, neck, shoulders, back and abdominal areas.

Padmasana (The Lotus pose)

Most beginners learn yoga by learning this asana. In fact, many people begin their daily yoga adhyaya in this asana or Vajrasana. Padma means Lotus. It is named so because, when the asana is performed, the yogi resembles a lotus. Padmasana is very convenient for meditation and for chanting ‘mantras’. If you experience loss of appetite for, this is the asana for you. This is one of the most preferred asanas for meditation.

• Sit on a flat surface and spread the legs forward.
• Place the right foot on the left thigh and the left foot on the right thigh.
• Rest the left hand on the left knee and the right hand on the right knee.
• Let the tips of the thumbs of both the hands touch the tips of the index finger. Keep the head and spinal column erect. You can keep your eyes open or close them and concentrate on the area between your eye brows, if you are in meditation.
• While holding the asana, remember to keep your breathing deep and smooth. This is one of the most preferred asanas for pranayama practice.

Those of you who can place only one leg on the thigh should practice this asana daily. If you are patient with it, you will be able to perform this asana easily after some practice. Stay in the initial position for one or two minutes in the initial stage. Increase the time gradually, with practice.

Benefits of Padmasana:

• This asana is useful for Japa, Pranayama, Concentration, meditation and self realization.
• The asana stimulates all the endocrine glands.
• It helps in curing ailments like asthama, insomnia and hysteria.
• It increases metabolism and vitality.

Padmasana Video

How to Choose a Yoga Mat

Whether you are just beginning your yoga practice or an experienced yogi, if you are not an ascetic in the Himalayas, chances are that you will be in the market for a yoga mat at some point or the other. When I first moved to the US from India, I found the yoga mat to be one of the culture shock items. I remember thinking - “they use cushy, sticky mats for yoga around here?”

Now that I have used a yoga mat for sometime, I cannot go back to the blanket-on-the-floor routine that I was so used to in India. When I was shopping for a yoga mat, I had so many choices. A whole lot of internet research led me to little information. This post is a result of my research and some friendly advice from my yoga friends. Hopefully this post will address the need of someone who is searching the internet for a yoga mat.

The Budget Yoga Mat

This is the best choice for you if you are just beginning yoga and if you are not sure about being a long time practitioner. These are available for under $20 at your friendly neighborhood super market. Many people do not prefer these because they tend to stink of chemicals. If you cannot smell the chemicals at first, just leave one of these budget yoga mats in your car trunk on a hot summer day, that’ll do the trick!

Natural Fiber Yoga Mats

These yoga mats tend to be made from jute, cork or straw. They are affordable, environment friendly. Many people prefer these as an alternative to the budget yoga mat. However, most of these tend to weaken after some wear. If you are not in the habit of cleaning your yoga mat regularly, these are definitely not the choice for you as they tend to absorb moisture and sweat over time, resulting in some odor problems!

Rubber Yoga Mats

These tend to be more durable than the above mentioned yoga mats. Rubber yoga mats happen to be the choice of most seasoned yoga practitioners as they are durable and not terribly expensive. You may have to look for some specific manufacturers though, if you are allergic to natural rubber. There are many latex free, phthalate free options from many manufacturers.

Is a Yoga Mat necessary?

On a certain level, I do think that using sticky mats is a little bit of cheating because the mat lets you balance your weight without slipping away. I found it much harder to hold the Vrukshasna (the tree pose) while learning on a straw yoga mat on cement floors. But now, I can find my balance fairly easily on slippery surfaces. People have been practicing yoga for a long time and yoga mats were not around until recent times.

If you are practicing yoga on a studio floor which sees a lot of action, a good yoga mat is inevitable because of all the germs and bacteria out there. However if you are at home, practicing on your living room carpet, a yoga mat may not be all that necessary. I have heard of yoga socks, but I have never used them. But I do know people who use them and swear that they will not go back to the mat. I will write more about them in another post.

Hopefully, this post helps you decide on a yoga mat that is just right for you.

There are few things that need to be kept in mind before starting yoga.

• The best time to practice yoga is early in the morning, say around 5:30 AM.
• It is better to practice yoga in an empty stomach. Never practice yoga after a heavy meal. If you have to start practice after meals, allow at least two hours in between.
• It is better to practice yoga at around the same time everyday.
• Ensure that your clothes are not too tight or too lose. Comfort is the key!
• It is better to remove glasses before yoga practice.
• It is better to not practice yoga during menstrual periods.
• The area of practice should be well lit, and you should have enough room around you. It is important to make sure that this area is clutter free.
• It is important to warm up before practice.
• Use a good yoga mat and ensure that your mat is clean.

If you are enrolled in a yoga class, please ensure that you keep clean hygiene. We tend to sweat during class and it is important that our body odor does not add to the discomfort of others. Excessive cologne or perfume is not too desirable either.

Vajrasana
The english name for this is either diamond position or thunderbolt position. Vajra literally means diamond in Sanskrit. Vajrayudha is the thunderbolt weapon of Indra, the God of thunder in Hindu mythology. Like Padmasana, this is also the Asana for meditation. One can sit comfortably for a prolonged period in this Asana.

• Start this asana in sitting positionon a yoga mat, with legs extended in front of you.
• Fold the left leg at the knee and place the toe on the floor.
• Fold the right leg at the knee and place the toe on the floor and join the two toes.
• Sit on the pit formed by the parted heels.
• Place the palms on the knees.

It is important to keep the spine, the neck and the head, upright in one straight line in this Asana. Keep the sight fixed at the level of the height. Keep your hands relaxed. The weight of the body should be on the spine. Continue smooth breathing, when the final position is attained.

Benefits of Vajrasana

• This asana helps digestion and eliminates constipation.
• Constant and systematic practice of this asana strengthens knees, legs, thighs and pelvic muscles.
• This asana energizes Kandasthana, the center of 72,000 nadis (subtle channels of energy in the human body).

Vajrasana Video

Welcome to Yoga Adhyaya. Adhyaya is a Sanskrit word that means study or read. In this site you will find a variety of resources that help you learn yoga or become an expert in this ancient form of exercise. We aim to popularize yoga among the masses. Please bear with us as we are building our site. Bookmark this site for now, come back and see us shortly.