Hatha Yoga
PASCHIMOTTANASANA – The Forward Bend
A counter pose to fish pose. Can be meditative as the upper body sinks forward, while the muscles in the back and legs are stretched and stimulated. Maintain breathing while stretching and yielding to gravity. Follow with inclined plane.
Can begin from a sitting position (Dandasana) to ensure back is straight with alignment between head, neck and back, while legs are outstretched on mat and feet close together. Can point toes up to begin the stretch from feet through legs. With inhalation, stretch up with arms raised above head, exhale as bend forward from the hips. The back is kept straight without curving and the chest comes forward without bowing the head. Keep the back, neck, head alignment. Stretch hands towards calves or ankles or feet. Hold a few breaths. There is no hurry as your body bends forward with gradual degrees. There is no force. Do this smoothly. Using the breathing, inhale as come up with inhalation using the arms again, and down with exhalation to stretch body further forward. Keep maintaining the straight back, toes still pointed up. Hold few more breaths. Repeat a few times inhaling up and exhaling forward and holding the pose. With practice, you may wish to begin this pose from a lying down on back position with feet together and inhaling and sitting up with arms overhead, before exhaling forward into the pose and holding.
Benefits:
Conscious control of alignment of body. Toes and knees aligned, head and back aligned.
Gravity helps to enable spinal stretch as weight sinks down. Conscious release with breath will allow release.
Stretch from feet, up back along spine and up to neck – the entire posterior of the body.
Eases a stiff back.
Muscle fatigue in back is relieved.
Nervous system is calmed.
Internal organs are massaged, helping digestion and elimination.
Can reduce abdominal fat.
He who practices this posture regularly need not be afraid of old age. To him belongs eternal youth. – Sri Swami Sivananda
This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication : “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010. Other yoga tips at http://www.sivananda.org/teachings/asana/101tips.html
The real spiritual progress of the aspirant is measured by the extent to which he achieves inner tranquillity. – Sri Swami Sivananda
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| APRIL 2016
04 Ekadasi MAY 2016 03 Ekadasi |
Glossary
MOUNA – Silence. The Truth of Brahman, expressed by the Brahman/knower, by mere abidance in stillness.
Swami Sivananda advises, “The benefits of Mouna (Silence) are incalculable. Observe Mouna for two hours daily. Live alone for two hours in a room. Introspect. Meditate. Watch your thoughts carefully.
Mouna develops will power. It checks the impulse of speech. It is a great help in the observance of truth and the control of anger. Emotions are also controlled and irritability vanishes. A mouni (one who observes mouna) uses measured words and his speech is very impressive. A mouni first thinks whether his speech will wound the feelings of others, what sort of impression it will make on the minds of others, and so on. He is careful in his speech. He is thoughtful and considerate. He weighs each word before it comes out of his mouth. He can stay for a long time in seclusion.
During mouna, introspect. Watch the thoughts. Then you will come to understand the ways of the mind and its workings. You can notice how the mind runs from one object to another in a moment’s time. You will derive immense benefit from the practice of mouna. Real mouna is silence of the mind. Physical mouna eventually leads to silence of the mind.
Mouna of the mind is far superior to the mouna of speech. Mouna should come by itself. It must be natural. Forced mouna is only wrestling with the mind. It is an effort. If you live in truth, then mouna will come by itself, and there will be absolute peace. Practice. Observe Mouna for two hours daily. Live alone for two hours in a room. Introspect. Meditate. Watch your thoughts carefully. Feel the joy and peace of silence for yourself.”