Prarambhik sthiti of yogasana

      Welcome back , now we are going to see prarambhik sthiti of yoga asanas first we see what is yoga. In the yoga Sutra Patanjali there is a concise definition of yoga asanas"sthiram sukham asanam", in this we see the practice to develop the ability to sit comfortably in one position for an extended period of time, an ability necessary for meditation.
         Yoga asanas and body mind connection also seen the mind and the body are not separate entities, although there is a tendency to think and act as though they are. Both the body and the mind in tentions and some mental knots are there. The aim of asana is to release the knots.muscular notes can occur anywhere in the body tightness of the net as cervical spondylosis to face as neuralgia extra. Well chosen set of asanas combined with the pranayama, shatkarma, meditation and yoga nidra, is most effective in eliminating these knots, tackling them from both the mental and physical levels. So the result is released the the dormant energy the body become full of vitality and strength, and the mind become light, creative , joyful and balanced.
           
          Now we see the prarambhik sthiti-
         
            1) Base Position-
                         
                  - sit with the legs outstretched, feet close together but not touching.
                  -place the palm of the hands on the floor to the sides, just  behind the buttocks.
                 - the back, neck and head should be comfortable is straight state and the elbows.
               - lean back slightly, taking the support of arms, close the eyes and relax the whole body in this position.

2.Toe bending- 

                seat in the best position with the legs outstretched and the feet together. Place the hand beside and slightly behind the buttocks. Lean back little using the arm to support the back. Keep  the spine straight. Be aware of the toes.move only the toes of the feet slowly backward and forward, keeping the feet upright and the ankle relaxed and motionless . Hold each position for a few seconds ,repeat 10 times.

   Breathing- inhale as the toes move backward, Exhale as the tools moves forward.

3. Ankle bending -

         Remain in the base position, slowly move both feet backward and forward, bending them from the ankle joints.Try to stretch the feet forward to touch the floor and then draw them back towards the knees. Hold each position for few seconds. Repeat 10 times.

Breathing- inhale as the feet moves backward, exhale  as the feet moves forward.

4.Ankle rotation-

             

           Remain in the base position. Keep the legs shoulder-width apart and straight. Keep the heels on the ground throughout the practice.

           Slowly rotate the right foot clockwise from the ankle 10 times and then repeat 10 times anticlockwise. Repeat the same procedure with the left foot.

           Slowly rotate both fit together in the same direction. Focus on the rotating the feet and not the knees. Practice 10 times clockwise and 10 times anticlockwise.

           Keep the feet separated. Slowly rotate both feet from the ankles together, but in opposite direction, 10 rotations in one direction and then 10 rotation in the opposite direction.

Breathing-inhale on the upward movement, exhale on the downward movement.

        

5. Goolf Ghoornan or ankle chakra-

             Remain in the base position. Bend right knee and bring the food towards the the groin. Turns out to the side and if there is no strain gently place the food on the left thigh. Make sure the ankle is for enough over the thigh to be free for rotation, hold the right ankle with the right hand, hold the toes of the right foot with the left hand, with the aid of the left hand, slowly rotate the right food 10 times clockwise, and then 10 times anticlockwise. Change the leg and repeat with the left food placed on the right thigh.

Breathing- inhale on the upward movement, exhale on the downward movement.

6.Ardh Titli aasan or half butterfly asana-

         Seat in the base position.bend the right leg and place the right foot comfortably on the left thigh. Place the right hand on the top of the the bent right knee. Hold the toes of the right foot with the left hand, this is the starting position.

Step 1- while breathing in, gently move the right knee up towards the chest. Breathing out , gently push the knee down and try to touch the knee to the floor, trunk should not move, do not force this moment in any way, the leg muscle should be passive,the moment being achieved by the exertion of the right arm, slowly practice 10 up and down moments.

         On the movement of the knee, ankle and hip joints, relaxation of the inner thigh muscles, and the breath.

Step 2- remain in the same position with the right leg on the left thigh.relax the right leg muscles as much as possible,poster right knee down with the right hand and try to touch the need to the floor.

      Do not strain, let the names bring off by itself,the movement is achieved by using the right arm only, practice 30 off and down moments in quick succession, breathing should be normal and  unrelated to the practice.

         Repeat step 1 and 2 .

7. Purna Titli aasan or full butterfly aasan-

         Seat in the base position. Bend the knees and bring the soul of the feet together, keeping the heels as close to the perineum as possible, fully relax the inner thigh muscles.

   Step 1- clasp the feet with the both hands.

                gently move the knees up and then down towards the floor, but do not use any force, practice up to 30 up and down moments.

       Step 2- keep the soul of the feet together.

                   Place the hand on the knees, using the hands, allowing dame to spring up again, do not force this moment, repeat 10 to 30 times, straighten the legs and relax.

 Breathing- normal breathing, unrelated to the practice.

 Contra-indications-                                                                people with the sciatica and sacral condition should avoid this asana.