The word "ujjayi" is derived from the Sanskrit root "ji" (जि) with the prefix "ud" (उद्) added to it. So the combined root is "ujji" (उज्जि) which means "to be victorious". Ujjayi (उज्जायी), thus means "one who is victorious" and "ujjayi breath" would mean "the victorious breath".
Because of the various benefits it provides (listed below), Ujjayi is highly recommended as the breathing technique to be used during any of the yoga practices (asana or pranayama) that involve deeper than your natural breaths. For example, while practicing Sun Salutation, it is recommended that each movement be made slowly and synchronized with the appropriate deep inhalation or exhalation. In this case, since the breathing is slow and deep, Ujjayi is recommended for each breath. Similarly, while practicing the pranayama technique called the "alternate nostril breathing" or "Naadi Shuddhi", the ujjayi breath is recommended.
Dhanurasana – धनुरासन -(Bow Pose) is one of the most commonly practiced back-bending poses. The Sanskrit word ‘dhanu’ means a bow. In the final position, the asana resembles a bow ready to shoot an arrow. It provides some of the same benefits as Shalabhasana (locust) and Bhujangasana (cobra) but also has some benefits unique to the pose.
In the ancient text on the practice of Yoga, "Hatha Yoga Pradeepika", six cleansing techniques have been prescribed: Neti: nasal cleansing, Dhauti: cleansing of the digestive tract, Nauli: abdominal massage, Basti: colon cleansing, Kapalabhati: purification and vitalization of the frontal lobes, and Trataka: focused gazing.
In this post, we will be focusing on one of the nasal cleansing techniques called "jala neti" (saline nasal irrigation). Jala Neti is a simple technique which involves using a special "neti pot" filled with warm, slightly salted water. The nose cone is inserted into one nostril and the position of the head and pot is adjusted to allow the water to flow out of the other nostril. Whilst the water is flowing through the nasal passages one breathes through the mouth. After half a pot has flowed in one direction, the water flow is reversed. When the water in the pot is finished, the nose must be properly dried.
Come and join me for this life-transforming experience where you will learn two of the most important aspects of a complete, integrated yoga practice – pranayama (breathing techniques) and meditation. In this program you will be introduced to many of the breathing techniques that are mentioned in our ancient yogic texts. You will also learn the concepts and techniques of meditation.
No prior pranayama or meditation experience is required.
When: Monday, Monday, June 15- Sunday, June 28, 2015
Time: 6:00 – 7:30 AM
Location: 4000 Bearcat Way, Suite 102, Morrisville, NC 27560
is a composite of two Sanskrit words – Janu means the knee and Shirsha means the head or the forehead. So the literal translation of the pose is head-to-knee pose.
Twisting Janu-shirshasana is a variation on the traditional head-to-knee pose. In this pose, in addition to the forward bending stretch, we also add the element of spinal twist which brings about great relief to any stiffness or mild pain that you might have in your back.
Sit on the yoga mat with your legs stretched out in front. Keep the spine upright and as close to being vertical as comfortable.
Bend the left knee and put the sole of the left foot against the inside of the right thigh, bringing the heel as close to the perineum as comfortable. Try to keep the left knee close to the floor and the right leg fully stretched out.
Wrap the right arm behind your back and place the left hand on the outside of the outstretched right leg.
While exhaling, begin to bend forward, bending from the hips, aligning the chest with the right thigh and keeping the spine unrounded. As you are bending forward, slide the left hand towards the foot, keeping it on the outside of the leg.
If the left hand doesn’t reach the foot, keep it on the outside of the leg wherever it reaches.
Once you are in the final pose, use your breath as a guide to deepen the experience of the stretch – while inhaling, try to roll the right shoulder back, looking gently over the shoulder. While exhaling, try to drop the chest closer to the thigh in front.
Hold the final position for 5 to 7 breaths, if possible. Maintain full awareness on the stretch and the breath, paying close attention to the parts of the body where the stretch is felt most. This awareness will help you maintain the pose at a comfortable level and prevent any injury.
To come out of the pose, while inhaling, begin to slide the hand up the leg and finally come up to the full seated position.
We’ll now repeat the above steps with the left leg stretched out.
Bend the right knee and place the sole of the right foot against the inside of the left thigh, bringing the heel as close to the perineum as comfortable. Try to keep the right knee close to the floor and the left leg fully stretched out.
Wrap the left arm behind your back and place the right hand on the outside of the outstretched left leg.
While exhaling, begin to bend forward, bending from the hips, aligning the chest with the left thigh and keeping the spine unrounded. As you are bending forward, slide the right hand close to the foot, keeping it on the outside of the leg.
If the right hand doesn’t reach the foot, keep it on the outside of the leg wherever it reaches.
Once you are in the final pose, use your breath as a guide to deepen the experience of the stretch – while inhaling, try to roll the left shoulder back, looking gently over the shoulder. While exhaling, try to drop the chest closer to the thigh in front.
Hold the final position for 5 to 7 breaths, if possible. Maintain full awareness on the stretch and the breath, paying close attention to the parts of the body where the stretch is felt most. This awareness will help you maintain the pose at a comfortable level and prevent any injury.
To come out of the pose, while inhaling, begin to slide the hand up the leg and finally come up to the full seated position.
Take a few natural, comfortable breaths and relax.
Contraindications
Avoid this pose in case of diarrhea, asthma and a recent knee, neck or back injury. In case of knee pain, avoid bringing the heel close to the perineum and/or keep a folded blanket under the bent knee for support.
Benefits
The twisting janu shirshasana stretches the back and deeply stretches the back of the legs. The twisting move brings relief to any tension or tightness that you might have in your lower back. This posture calms the mind and emotions, stimulates the nervous, reproductive, endocrine and urinary systems.
Pashchimottanasana
Pashchimottanasana
Pashchimottanasana -पश्चिमोत्तानासन-
is a compound word in Sanskrit consisting of pashchim + uttaana + asana. “Pashchim” means the direction “West” as well as the back or the posterior. “uttaana” means to stretch or expand. So, literally the word implies that by practicing this asana, one can stretch and strengthen the spine.
Step-by-step
Sit on your mat and stretch the legs out in front. Try to maintain the spine upright. The feet should be together and the knees straight but not hyper-extended.
Stretch both the arms out in front and while inhaling raise the arms up all the way above the shoulders. Keeping the spine elongated, while exhaling begin to bend forward, bending from the hips. Finally, hold on to the toes, the ankles, calves or wherever your hands reach. The effort in this pose is to keep the spine unrounded.
If your hands do not reach the toes, you may use a strap looped around the soles of the feet to keep the awareness on the spine. While using a strap, keep the elbows straight. Try to keep the knees straight. If it becomes uncomfortable to keep the knees straight, bend them slightly. With practice, you will be able to straighten the knees.
To enhance the experience of the stretch, use the breath as a guide – while inhaling, lengthen the spine and while exhaling try to drop the chest down. At no time you should feel any strain or pain. Hold the position for about 6 to 8 breaths.
Pashchimottanasana with strap
While you are holding the pose, maintain total awareness on the stretch and the breath. By becoming aware of the part(s) of the body where the stretch is felt most, you will avoid any injury.
To come out of the pose, stretch the arms out and with an inhalation, begin to straighten the spine up, raising the arms overhead. Finally, release the arms while exhaling and rest for a couple of breaths.
Contraindications
This pose stretches the spine from the top to its base. Use caution if you have an existing spinal injury and avoid attempting a deeper forward stretch. Pregnant women should spread their feet apart while practicing the forward bend. Avoid the pose in case of slipped disc, sciatica, diarrhea and asthma.
Benefits
Pashchimottanasana helps open the hips and groins while deeply stretching the legs and back. Because this pose requires the pelvis to turn into the extended legs while tipping forward, it stretches the hip joints and groins in several directions at once. And because the back of the extended legs, hamstrings in particular, and the front of the spine must lengthen to go deeply into this forward bend, it’s very effective at stretching those areas. This asana also tones the liver, spleen, pancreas, adrenal glands and kidneys and stimulates the pelvic organs and sex glands while cooling the body and quieting the mind. It stimulates circulation to the nerves and muscles of the spine.
At a subtler level, this asana is traditionally known for its value in harmonizing the nerves and the pranic nadis (the psychic nervous system) in the body and as such is helpful in preparing for meditation.
I read the"Full Catastrophe Living" book by Jon Kabat-Zinn (600+ pages) and found out what is the essence of wisdom of body and mind to face stress, pain, and illness. So I came to a simple conclusion – It is all about positive attitude in life. Look and observe inward to find direction and purpose in life.
Various research studies indicate some of the human characteristics that help heal and promote better health and living. So below is a summary from the book for you to read and if interested in more details, you may read the book. There is lot more in the book than the summary presented here- The practice of Mindfulness and Meditation, A new way of thinking about health and illness, Stress, Taking on the Full Catastrophe, The way of awareness.
I am pleased to announce the next 21-day Yoga Immersion program. The past programs have been very well received by all the participants. For most of them, it has been truly a life-transforming experience. I invite you to join me on this exciting and deeply rewarding 21-day yoga journey. Here are the particulars:
If you have visited my facebook page recently, you may have noticed that I have started adding short video sequences of some of the most commonly practiced asanas on youtube. Many of the students have asked me for video instructions on the basic asanas or sequence of asanas which can help them with their personal home practice. I have been unable to present these video sequences in the past as I could not find someone who could shoot and edit the videos. Fortunately, a few months ago, my good friend, Ami, who is an excellent videographer, very kindly agreed to help me shoot these videos. For the last few weeks we have been shooting, on the average, one short video every week and putting it up on youtube.
I highly encourage you to visit my youtube channel and subscribe to the channel. Having subscribed to the channel, I would truly appreciate your feedback on the videos that you watch. I welcome your comments and feedback and any suggestions for future video sequences. Here are some of the recent videos that you will see on youtube:
Core and back muscles, lower back in particular, are perhaps two of the most important sets of muscles in yoga practice. These muscles get used during majority of the yoga asana and pranayama practices. Strength and stability of these muscles can help you perform most of the yoga practices effectively and safely. On the other hand, a strong and regular yoga practice can help develop these muscles effectively.
For this post, I have chosen four simple poses that will help develop a strong core and stabilize the back muscles. You can view a video of these poses here.
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