Lesson 9.2

Asana class.

Three Basic Asanas
In this article, we will explore more in depth the three basic asanas that you can integrate into your daily routine of yoga practices for about 10-15 minutes.


Here is the video of Didi Ananda Sainjana guiding you through the three basic asanas:

https://www.youtube.com/watch?v=dXApOKEXo8Y&list=PLOV-DqoavOtw-MOVMHpTx3iFKgqsHVVC-&index=2&t=14s&ab_channel=Meditationsteps
DIIRGHA PRANAM - long bowing pose.
  • strengthens the abdominal muscles;

  • strengthens the lower back muscles, thereby helping to master a meditative posture;

  • strengthens the back muscles;

  • stretches the spine and makes it flexible;

  • strengthens the gluteal muscles;

  • removes excess fat from the abdomen;

  • stimulates the digestive system and intestines;

  • regulates the menstrual cycle;

  • controls the main negative emotions (three lower chakras);

  • promotes composure, self-control;

  • develops humility, controls ego.

Technique of performing the asana:

– Sit on your heels, toes are on the floor pointing forward. The knees are together. Buttocks touch the heels; during the asana you constantly strive to keep the buttocks touching the heels.

– While sitting, breathe in, place your palms together above your head, raise your shoulders to your ears, the spine is straight.

– As you breathe out, lean forward - try to lean with a straight back, while keeping the buttocks on the heels.

– With your forehead and nose touch the floor, stretch the spine forward, buttocks are on the heels. Breathe out all the air from the lungs, hold your breath for 8 seconds.

– After 8 seconds, breathe in, rise with a straight back to the position with a vertical spine and palms touching above the head.

Diirgha Pranam is performed for 8 rounds.

Adaptations:
If you can't keep your back straight during the forward bend and lift, proceed as follows: lower yourself with a straight back as much as the body allows, then round the back and first touch the floor with your palms, then stretch the spine along the floor forward, forehead and the nose try to touch the floor, buttocks are touching the heels. Lift also: first round the back, raise your hands and complete it with a straight back.
BHUJANGASANA - cobra pose.
  • develops back muscles;
  • contributes to flexibility of the spine in the thoracic region;
  • opens up the chest;
  • beneficial effect on the female monthly cycle;
  • nfluences Anahata chakra and three lower chakras;
  • clears stagnation in the emotional sphere, stimulates positive emotions.

Technique:

– It is performed from a supine position, lying on the front part of the body. Put your palms under your shoulders, press the entire surface to the floor. The forearms lie parallel to the body, the elbows are down. Put your feet together.

– Raise up the chest while breathing in and engaging the muscles of the back. Then rise a little on your hands, pushing your palms off the floor. Leave the navel touching the floor. Maintain spinal traction while arching. When you have achieved maximum height in the thoracic region, tilt your head back, looking in the direction of movement (under the forehead).

– In the upper position, hold your breath for 8 seconds.

– After 8 seconds, breathe out and slowly lower down.

Bhujaungasana is performed for 8 rounds.
YOGA MUDRA or YOGASANA –
yoga pose (gesture of unity).
"Yoga" means unity, union
Benefits:

  • strengthens the back and abdominal muscles;

  • strengthens the buttocks muscles;

  • removes the excess fat from the abdomen;

  • improves the digestive system;

  • stimulates the work of internal organs;

  • normalizes the monthly female cycle;

  • helps to control the negative emotions of the three lower chakras;

  • gives a feeling of calmness, unity.

Technique:

- Sit in a cross-legged position – Bhojanasana (eating pose) - one foot under one knee, the second foot under the second knee - in order to ensure stability of the position. With your right palm, grab the left wrist behind your back. Straighten your back.

- Breathe in and breathe out leaning forward with a straight back, stretch the spine. Lean forward in one smooth motion and relax.

- Hold your breath in this position for 8 seconds. Relax your shoulders, neck, and head - let the gravity lower your body down.

- After 8 seconds breathe in slowly rise up with a straight back.

Yoga mudra is performed for 8 rounds.

If you cannot get your knees down close to the ground, use a support (pillow/block) under the buttocks - it will be easier to lower down your knees if your hips are at at least the same level as your knees.

To end the asanas session:
Shavasana – the corpse pose.
The idea of Shavasana that you are trying to achieve: now there are no debts, no obligations to the world, you are free from everything, and therefore, you can completely let go and relax.

- It is performed lying on your back on the floor.

- Feet are relaxed, slightly spread apart.

- Hands are slightly away from the body, palms pointing up.

- Before you lie in Shavasana: lift and relax your knees, hips, chest, so that the body naturally lays down. Move your head from side to side and relax your neck.

- Close your eyes and then totally relax.
How to get out of Shavasana?
As you breathe in, raise your right hand and lay it on the floor behind your head. As you breathe out, bend your left knee and place your feet on the floor. Turn on your right side and gently roll up to sitting with the support of your hands.

Between asanas perform a short Shavasana - about 30 seconds. Every time you mentally scan your entire body: remove tension, achieve relaxation, breathe slowly and deeply, feeling of warmth spreading through your body as it sinks down more heavily into the floor.

During asanas, you alter the shape of the glands: compress, twist, stretch, and during relaxation, the blood returns to the organs, and there is an internal healing. Do not neglect Shavasana, as it enhances the effects of asanas and gives a state of calm flow.

At the end of the asanas practice, do a SELF-MASSAGE and deep relaxation – 5-15 minutes, where you relax each area of your body progressively, focusing on different sets of muscles and allowing them to soften and let go of tension.

HOMEWORK
A set of three basic asanas takes no more than 15 minutes.

Practice asanas regularly - at least once per day, or better, twice a day.
IN THE NEXT LESSON:

  • How to keep your mind elevated?

  • Micro-meditation in everyday life.

  • Spirituality in everyday life


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