LATERAL MOVEMENTS OF THE SPINE
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Plate 101
Plate 102
Plate #101
TECHNIQUE: Ardha Matsendrasan [spinal twist]
We have dealt with forward and backward bending of the spine. Now let us go to the lateral tilt in the dorsolumbar and lumbar spine and in the lumboscaral area, combined with extension of the pelvisatthe hips.
Spread a blanket on the floor and sit on it with the knees close to the chest and resting on the feet. Bend the right leg at the knee and set the heel against the perineum. Do not allow the heel to move from this place. Now bend the left leg at the knee and with the hands arrange the foot to rest on the floor by the external side of the thigh. Then passing the right arm over the left knee, catch hold of the left foot firmly with the right hand. The left knee is now placed at the right axilla. In order to have more mechanical advantage for twisting the spine, the left hand is now swung back and the right thigh is caught. Now steadily pull and twist the spine. To help the spine to twist evenly all through, the neck too is turned toward the left shoulder. Keep the chest erect and forward.
Remain in this pose for five seconds. Then release the hands and legs. Repeat the same process, twisting the spine on the right side by changing the limbs, thus accomplishing the twist on both sides. This will complete the whole spinal twist.
This pose keeps the spine elastic and massages the abdominal organs well. Lumbago and all sorts of muscular rheumatism of the back muscles are helped. This spinal nerve roots and the sympathetic system are tone. They draw a good supply of blood. This is a very good asana for constipation and dyspepsia. In this pose every vertebra is rotated on both sides. The ligaments too that are attached to the vertebra get this movement and so receive a rich supply of blood. All the spinal nerves are toned.
Following are shown the variations of this pose.
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Plate 103
Plate #103
TECHNIQUE: Ardha Matsendrasan [spinal twist]
VARIATION 2
In Variation 1, twisting of the spine was almost even from top to bottom; in the second position, the upper shoulder muscles get additional twist.
Technique: Sit down, bending the right leg so that the right thigh and plant the foot flat on the floor. Pass the right arm behind the left knee and grasp the right knee. Now place the left arm behind the back and grasp the left ankle firmly. Keep this position for half a minute to one minute and then reverse the pose. By giving the body a side twist, the spinal column is made supple laterally, the tracts of the major sympathetic are toned up, and the muscles of the back are massaged.
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Plate 104
Plate #104
TECHNIQUE: Poorna Matsendriyasana [full spinal twist]
VARIATION 3
This pose is one of the most difficult to master. Before this exercise is practiced, you must be able to perform the lotus pose perfectly and with ease. The difference between variation 1 and the full position is only in placement of the foot. In the half position the right foot is under the thigh and the left foot is behind the right knew. In this position, the right foot is kept between the abdominal muscles and the thigh muscles and the left foot is in the same position as before (behind the right knee). When you bring the right arm behind the left knee to grasp the left foot, the right foot, which is between the abdomen and thigh, exerts tremendous pressure on the liver and the stomach. In addition, the pressure is applied to the kidneys and intestines. In this way, all of the abdominal organs are massaged and circulation is increased, elimination poisons produced in the digestive process.
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BALANCING EXERCISES
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Plate 105
Plate #105
TECHNIQUE: Mayoorasan [peacock pose]
VARIATION 1
In Sanskrit, mayur means 'peacock." When this asana is exhibited, the body resembles a peacock that has spread out its bundle of feathers at the back.
Kneel on a blanket. Join the two arms together and rest the hands on the floor, palms down with fingers pointing toward the toes. You may curve the fingers slightly. This facilitates balancing. Keep the hands firm. Now you have steady and firm forearms for supporting the whole body. Bring down the abdomen slowly against the conjoined elbows. Support your body on your elbows. Then stretch your legs. Inhale and raise the legs together from the floor. Raise the legs straight on a level with the head, parallel to the floor. Keep the posture steady for five seconds and then rest the toes on the floor and exhale. Rest for a few minutes. It can be performed two or three times.
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Plate 106
Plate #106
TECHNIQUE: Mayoorasan [peacock pose]
VARIATION 2
Assume Variation 1 of mayoorasan, then put the forehead down and raise the legs as much as possible.
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Plate 107
Plate #107
TECHNIQUE: Mayoorasan [peacock pose]
VARIATION 3
Perform mayoorasan by folding the fingers and balancing on the fists.
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Plate 108
Plate #108
TECHNIQUE: Mayoorasan [peacock pose]
VARIATION 4
Mayoorasan is done with the palms pointing toward the head. Now balance. In this, the wrist gets extra exercise.
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Plate 109
Plate #109
TECHNIQUE: Mayoorasan [peacock pose]
VARIATION 5
Sit in the lotus pose. Keeping the thumb apart from the other fingers, balance in mayoorasan. This stretches the volar and dorsal carpal ligaments at the wrist, which are important.
All the balancing exercises strengthen the muscles of the arms and increase the breathing capacity.
Peacock pose especially is beneficial for all stomach disorders. Owing to the pressure of the elbows on the stomach below the navel, the abdominal aorta is partially compressed and the blood that is thus checked is directed toward the digestive organs. The liver, pancreas, stomach, and kidneys are toned. The intra-abdominal pressure is increased to a very high degree and the abdominal viscera are toned. Mayoorasan awakens kundalini shakthi, the spiritual power.
Sluggishness of the liver or hepatic torpidity disappears.
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Plate 110
Plate #110
TECHNIQUE: Kakasana [crow pose]
Sit on the toes keeping the knees apart. Now keep the hands firmly on the floor. Rest the knees on the respective arms. Now raise the toes and slowly balance yourself. Stand as long as possible.
Repeat three to four times.
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Plate 111
Plate #111
TECHNIQUE: Parswa Kakasana [side crow pose]
Put the hands firmly on the floor. Now put both knees on the right thigh and balance. Repeat the same exercise on the other side.
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Plate 112
Plate #112
TECHNIQUE: Vakrasana [curved pose]
VARIATION 1
First of all, assume the parswakakasana positon. Then slowly staighten the legs.
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Plate 113
Plate #113
TECHNIQUE: Vakrasana [curved pose]
VARIATION 2
Stretch the legs and put the right hand in between the thighs. Now make an ankle lock by placing left ankle over the right. Now slowly raise the body and legs and balance on the hands.
This exercise is very good for muscles of arms and shoulders and can be repeated several times.
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Plate 114
Plate #114
TECHNIQUE: Kukutasan [cock pose]
Sit in lotus pose. Insert the hands in between thighs and calf muscles as far as the elbow. Now take a deep breath and raise the body above the ground, balancing on the palms.
Wrist and shoulder muscles are exercised in the position.
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Plate 115
Plate #115
TECHNIQUE: Vakrasana [curved pose]
Sit in the lotus pose on a thick blanket. Slowly raise the body, and rest on the knees and hands. Now slowly raise both arms upward while balancing on the knees.
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