Smila’s Blog

22. Yog Mudra: This position is done after Shimhasan. Sit in Lotus pose and then catch your left wrist by your right hand behind , then inhale long, breath in. Then bow down exhaling slowly and try to touch ground by your head. Try to stay for few seconds and come back to the position.Then do this to your right and left knee one at a time. Inhale long and bow down to your right knee exhaling, come back to the previous position.Again inhale and then bow down to your left knee , exhaling.You can do same doing Namaste behind also.This p0sture is very helpful to keep yourself calm and concentration  for your meditation session. So before your meditation practice this is better to be done.

20. Matyasan( Pieces pose): After Makarasan(crocodile pose) we are doing Matsyasan ( Pieces pose). Doing this postures regularly makes your kidneys healthy. This posture cures urinal problems, back ache and makes your eyes healthy. Before doing this pose we need to sit on Padmasan, if you can make it , if not you need to do some warm ups to make Padmasan(Lotus pose).

Sit on Lotus pose and make dhyan mudra then close your eyes. Try to breath in longer one very slowly taking as long time as you can, thinking of all good air going in your body….then expanding your chest slowly breath out taking same time  as you breathing in, breath out, thinking all bad air moving out from your body making it clean. Repeat it for 3 times. Then open your eyes and lay down keeping your legs crossed in Padmasan, with the help of your elbows. Open your eyes bigger and look around as fish does. Normal breathing. You can put your hands up.  Sit this position for a while.

Then with the help of elbows get up and do the opposite Matsyasan , lay down just opposite with crossed leges. Normal breathing, opening your eyes wide and bigger look around.If you can make Namaste behind. Sit in this position for a while again.After this we are doing Simhasan(Lion pose).

21. Simhasan(Lion pose): This pose is done right after Matsyasan ( Pieces pose), sitting on crossed legs in Padmasan put your palms on the ground  and raise your head up and take a long deep breath in first then cried out louder as much louder you can from the bottom of your stomach, keeping your tongue out longer, making your eyes bigger ..hyaaaaaaaaaaa!!  good! Repeat it 3 times.

I have been keep posting about yoga postures, which is step by step for all our body parts plus inner body parts, mind and soul. Hope it helps you as well as me.

Now turn for next posture.

18. Makarasan ( Crocodile pose): This pose is done for relax after the tough pose Dhanurasan is done . It makes you calm down and keep your mind still. It is better for concentration and for your back relaxation. Do this pose with full of tension free mode, just like a crocodile sits still.

To do this pose just lay down upside down, just after doing Dhanurasan leave the legs apart on the double size of your shoulders or as more as you can, heels should be facing each other and toes should be the other way. Put your both palms on your face and rest your head on it with the help of elbows. Concentrate to your back and breath in and out slowly. Look at the top of your nose.  You can move your leg one at a time up and down or you can move it together up and down. While you breath in move it up and while you breath out move them down. Stay in this position for a while about 5 to 10 minutes as the spare time you have. You can sit in this position while you watch tv at home. It is good position to get relaxed soon. While doing Dhanurasan all blood circulation goes high so keep it cool down this posture helps a lot.Then slowly you get up and sit in sitting pose called Lotus pose. This Lotus pose needs warm ups for your ankles,knees, hips, leges  before you sit if you are a practicing learner. If you can sit in Lotus pose.19. Lotus posture( Padmasan): This pose is done in sitting position with crossed leges. Do some warm up for ankles moving them up and down for five times and around five times. Then move your knees moving your legs same like five times, then move your legs up and down full swing for five times ups and downs. And try for crossed leges sitting. You can sit like the pictures above for five minutes of more. This is the best sitting position for meditation. This practice helps you to concentrate while doing meditation. You can gain your confidence level up  practicing it day by. Sitting in this position you can make mudra like keeping your palm facing up on your knees and touch your first finger and thumb. Then breath in slowly filling up air as much as you can expanding your chest. Taking same time while you breath in now you breath out taking same time. While breathing out move your stomach inside. Do it regularly for longer time. While you breath in think that all your body parts and nerves are opening all blockage you have and getting relaxed, while you breath out think that all the unnecessary negativity is going out your body making it purt and healthy. That’s the best how you practice your Lotus pose.

17. Dhanurasan ( Bow pose):

This posture is very good for overall body. We can call it queen of the postures. This posture is very cool for ladies more. While doing it you can concentrate to your back.

Lay down facing to the floor, then catch both or your legs like in the picture above, then breathing in stretch up, look up at the sky, then hold your body as longer as you can. Then breathing out relax back to the position. You can do this 2/3 times repeat, a day.

This posture is really good for your back, your face glows, your limbs, eyes almost all the part of your body. You can do rolling bow pose, too, forward and backward and right to left, left to right. If you have any soft marks or pimples on your face, doing this regularly makes a difference, it goes away slowly. Just do regularly you can get benefit for sure.

Let’s talk about more yogasan:

16. Mahabir aasan: This is named after Hanuma in Ramayan in Hindu religion. When Hanuman (monkey faced ) carried the  Sanjivani mountain to save Laxman during the battle with Ravan in the story. The pose is the same carrying the piece of Sanjivani mountain. This pose is very good for those who is suffering from less weight and who do not like to eat properly. After practice , one can gain weight, it stimulate your organ which makes you like eating. This doesn’t mean that those who likes eating much can not practice this pose. So everybody can practice this exercise. This pose is done laying down like in the picture above and when you do from left hand, catch your right leg from your left hand. Put your right hand straight in front and the other leg straight at the back. Then breathing in try to lift bit up, look at your right hand if front or you can look at your back where you catch your leg. After this breathing out relax down. Then  change catching your leg. This time, put your left hand straight in front and catch your left leg with your right hand. Breathing in lift up and look in front or at the back at your leg where you hold your leg. Then breathing out relax down. Those who wants to gain weight can do it more times repeating.