Thursday, August 21, 2008

Dandasana


Rosa at Yandara Yoga Institute
Dandasana is the starting posture for seated poses much like Tadasana (the “mountain pose”) is the starting posture for standing poses. In this pose, your alignment is similar to Tadasana in that, when the pose is viewed from the side, your ear is above the shoulder which is above the side of your mid-hip.

Technique: Sit on the floor with your legs stretched out in front of you. Reach back with each hand and move your buttock flesh backwards and out to the sides. This adjusts the angle of your pelvis. Place your palms on the floor next to the hips with your fingers facing toward the feet. Press down through your hands and give your spine more length. With an erect spine, lift up through the top of your head. Open your chest and widen your shoulders. Lift the sternum and bring it forward. Keep your abdomen relaxed and open. Get as much length as you can between the pelvis and ribs by extending the spine upwards.

The extended spine should be perpendicular to the floor. This means that the side hip bones are over the sit bones and directly under the outer shoulder bones. Retain the normal spinal curves that that your spine has when standing erect in tadasana. The lower back should be slightly concave. For most this is achieved by bringing the back pelvic rim forward. However, for some with a very mobile lumbar spine, it is possible to over-arch the lower back by bringing the back pelvic rim too far forward. Be aware of your own lower back and try to get a “normal” concave arch.

Extend the legs forward with energy from the heels. Bring the kneecaps toward the torso and up the leg using the quadrecepts muscles in your upper legs. Your heels may come off the floor when your legs are straight and active. Press your thighs press into the floor.
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Introduction to Yoga

Introduction Yoga' means not only contemplation but also communion and yoking all powers of the body, mind and soul to God. It is a very ancient and efficient system of disciplines and controls designed to produce the integration of the body, mind and spirit. It also achieves higher states of awareness and self-realization by methodical efforts to attain perfection. The therapeutic benefits obtained by performing the asanas are well known. The circulation of the blood is improved; tensions can be removed, and a feeling of well-being is induced. The muscles are strengthened, nerves soothed and physical endurance is increased. One important aspect is that blood vessels and nerves for the internal organs are "massaged" by the twists and bending, ensuring proper functioning. Ageing bodies can have fewer aches and pains, stiffening of joints can be healed and depression alleviated. 1. Hatha Yoga Concerned, primarily with the body and the asanas. 2. Bhakti Yoga Path of love and devotion. 3. Mantra Yoga Recitation and repetition of words and verses. 4. Karma Yoga Service through action and work. 5. Jnana Yoga The intellectual path. 6. Raja Yoga Synthesis of Bhakti, Karma and Janan. 7. Laya Yoga The secret path, the 'Yoga of Dissolution'. What is Yoga? Yoga is a philosophy brought down diligently through the ages. And, it has acquired more significance now because of the “stressed out” way of life that we live in this fast paced world filled with pressure, anxiety and energy consuming routine. In ancient times, the seven stages of yoga consisted of : 1. Eyama – Good deeds 2. Niyama – Stoping bad habits 3. Asanas – 4. Pranayama – Breathing 5. Pratikaharan – Special diet 6. Dharana / Dyanam – Concentration 7. Samadhi – Submitting oneself to die What we are trying to do here is not drill into your head that it is some kind of an exercise that has to be done. IT is certainly not so because it is just not some form of an exercise or some form of a routine that has to be rigidly followed. It is more of a philosophy and it has to become a part of yourself as much as eating, brushing your teeth, combing your hair or even breathing. And, once it pervades your system there is no way that any thing can take its place. It becomes so much of a second nature to you that you find it difficult to even imagine that how you had lived without it for so long. And this, is no exaggeration – it is the pure and simple truth itself. Yoga Reduces heart beat Charges energy leading to less food requirement Reduces tension Leads to calm and composure Exercise Enhances heart beat Discharges energy leading to increased food requirement Increases tension Gives went to aggression