ARDHOMUKHA SVANASANA

ARDHOMUKHA SVANASANA

 

 

  1. Stand in Tadasana  facing a wall, about 1 m (3.5 ft) away from it. Place 2 of the blocks on their broad sides, shoulder-width apart, against the wall. Place the third block on its long side, 45cm (18in) away from the wall. Separate your feet to a distance of 45 cm (18 in). Kneel, and place your palms on the two blocks against the wall.

  2. Press your palms down on the blocks and walk your feet back, until they are 1.2 m(4ft) away from your hands.  Make sure that your feet are inline with your hands and the same distance apart. Raise both heels. Stretch your legs, then lower your heels to the floor. Stretch your arms fully.

  3. Consciously stretch stretch each leg from heel to buttock, and from the front of the ankle to the top of the thigh. Raise your buttocks, stretch your chest, and push your sternum toward your hands. Exhale, then est  your head on the third block. Press your hands down on the blocks, extending your arms fully. Stretch your spine and expand your chest. Keep your throat soft and elongated. Relax your eyes and keep your brain passive.

 

Regular practice of these yogasanas will help to regain the balance of the chakra, located at the base of the spine. Other exercises you can include are: staff posture (Dandasana), bound angle (Baddha Konasana), crab, full wind relieving pose, pigeon and locust.

 

If depression is a strong contributing factor, back-bending poses will be beneficial for their energizing, toning and heart opening qualities. If anxiety is a primary contributing factor, forward bends can be utilized for their calming and nurturing aspects. Pranayama (yogic breathing exercises) are also helpful to calm the body and mind and to balance the energy in the body during the recovery stage of the disease. Nadi Sodhana Pranayama (alternate nostril breathing) is balancing, calming and reduces anxiety. Dirga Pranayama (three part breath) is calming, grounding and nurturing.

 

The practice of meditation is also very beneficial to cultivate a sense of control over life’s events and to reduce obsessive thoughts. A general meditation practice will be beneficial, but using an active and targeted meditation would be more effective. Practice any or all of the following based upon what calls you to be invoked within yourself: Inner Peace Meditation, Third Eye Meditation, Root Chakra Meditation or Prana Healing Meditation.


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