Yoga is a science. A science of self discovery. The benefits outlined below are best understood at an experiential level - i.e. through practice! The 12 core postures taught in Sivananda Yoga have many variants and differing expressions.
The text included here is cursory and is by no means a comprehensive guide to working with the Asana's, nor is it a full explanation to the benefits of practice. When these postures are practiced with a meditative awareness and moved into correctly they leave the Yogi feeling intensely refreshed, relaxed and rejuvenated.
Sirasana/Headstand
Sirasana is recognised as one of
the most important Asanas and is seen as a panacea for many ills. The
final pose brings a rejuvenating supply of fresh, oxygenated blood to
the brain & spinal cord enhancing clarity of thought, aiding concentration
and sharpening the memory. The pose stimulates the Pineal
and Pituitary
glands and increases hemoglobin content in the blood.
Sarvangasana/Shoulderstand
Sarvangasana translates from Sanskrit to 'All
Limbs Pose'. The asana brings great benefit to many vital functions
of the body. The core focus of this asana is to stimulate and massage
the thyroid
& parathyroid
glands, helping to regulate our hormonal systems and inducing feelings
of well-being. The pose also brings a fresh supply of oxygenated blood
to the lungs and relieves the pressure of gravity from, thus resting
the internal organs.
Halasana/Plough
Most commonly practiced from the Shoulderstand,
Halasana engages a powerful stretch to the entire spinal column, nourishing
the spinal nerves. The muscle systems supporting the back are also stretched
and strengthened. Internal organs are stimulated. The mind becomes still
and calm.
Setubandasana/Bridge
The bridge is a counter-pose to be performed after the Shoulderstand and Plough. Setubandasana counter-bends the thoracic and lumbar regions of the spine. Suppleness of the spine is promoted and the liver and spleen are regulated, thus enhancing the body's ability to digest fat, deactivate hormones, drugs and toxins & produce and store red blood cells.
Mutsayasana/Fish
The Fish relieves stiffness from the cervical,
thoracic and lumbar regions of the spine and opens the chest to regulate
the lungs. It opens the throat to counter-stretch the cervical portion
of the spine thus relieving the thyroid and parathyroid glands. This
pose is especially beneficial for those who suffer shortness of breath
or Asthma.
nb The fish is normally
practiced wih straight legs, not in lotus
Pachimotanasana/Seated Forward Bend
Many people spend much of their day either seated or in an upright position. This causes spinal compression and short hamstrings. Pachimotanasana helps to keep the spine elastic, the joints mobile and internal organs invigorated, stimulating the liver and spleen, aids digestion and massages the organs of elimination.
Bunjangasana/Cobra
Cobra pose is a classic Yoga Asana. Practiced as the first of the back bending series, Cobra is an invigorating pose bringing enhanced backward flexibility to the spine. The majority of our daily movements are forward bends so Cobra works to counteract the effects of slumped posture. The Asana helps to open the spine, encouraging a rich supply of blood and cervical fluid to flow freely. The posture compresses the adrenal glands, helping to eliminate stress toxins.
Danurasana/Bow
Continuing the theme of backward bending, the Bow brings a full backward bending stretch to the entire spine, from neck to tailbone. The shoulders and chest are also opened in this asana, aiding in respiratory problems and supporting deep breathing.
Shalabhasana/Locust
A more intense backbend, this Asana helps to build strong lower back muscles, thus aiding posture and helping to keep the spine erect. The full expression of this pose creates an intense stretch to the entire back. The biceps and deltoid muscles are also strengthened. Internal organs are massaged and stimulated.
Ardha Matsyendrasana/Half Spinal Twist
Named after the great sage Matsyendra, this Asana gives a lateral stretch to all the spinal vertebrate and is recognised as a powerful posture for re-aligning the spine. The roots of the spinal nerves and the sympathetic nervous system are toned and given a fresh supply of blood. This Asana is also curative in the areas of nervous disorders.
Pada Hastasana/Standing Forward Bend
The first of the standing poses, Pada Hastasana brings an intense stretch to the entire back of the body, from ankles to head. Gravity helps the student fall deeply into this pose and the head is below the heart, providing an increased flow of blood to the brain. The hamstrings are intensely stretched.
Trikonasana/Triangle
This pose and it's variations works to tone, strengthen and stretch the ligaments and muscles of the legs. The posture brings about an intense stretch to the entire side of the body. This pose and its variants work to stimulate Muladhara Chakra, helping us to root or ground ourselves. Often practiced as the last of the 12 Asanas, we use this pose to become centered and grounded before completing the sequence of postures.
Finally - Savasana
Savasana is seamingly the the most simple of all the postures that we learn in Asana practice. Surely, just lying on the ground is easy, right? Wrong! The corpse pose requires much practice and dedication. The ultimate aim of the pose is complete stillness of body and mind. For many Westerners, just lying still for 10 minutes can be very confronting as we face the constant chatter of our minds and realise, perhaps for the first time, that we have little control over our mental activity. Whilst we would be disturbed if we couldn't stop eating or walking, we pay little attention to controlling the mind. The focus for beginners with this pose is to accomplish complete physical stillness i.e. to not move, scratch, itch, fidget or disturb the body in any way. This helps to calm the mind. From here, we learn to watch the breath, thus keeping the mind one pointed and slowly reduce our periphery mental activity.
So now you understand a little of the postures, I'll look forward to seeing you in class...
