Hatha Yoga
KING COBRA – Back Bend – An Advanced Posture
This pose stretches front of the body.
- Starting in cobra position, step !, place the hands next tot the lower part of the ribcage.
- Bend the knees, lifting the lower leg off the mat. Keep legs/knees apart with big toes touching each other.
- Inhale, and lift the head and chest off the mat as high as possible while pushing down through the palms on the mat. Elbows remain bent and close to the body. Look up. If there is any slight chance there is lower back discomfort, come out of the posture, stop here and do not proceed.
- Lift the head and chest a level higher, straightening the arms, rising onto the fingertips. Bend the knees to bring the feet to touch the top of the head. Open the chest to the maximum.
- Hold up to 30 seconds.
- Exhale and slowly lower the feet and chest back to the mat.
- Rest in Crocodile/Makrasana pose for 8 breaths, then Child’s pose/Balasana for 8 breaths.
BENEFITS:
- Creates a complete backbend of the spine
- Increases lung capacity
- Contracts muscles of upper back and neck when released increases blood flow
- Opens chest
- Invigorates the energy of the body
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.
Diseases, worries, troubles can only affect the physical and the mental, but not the spiritual self, the Atman. – Sri Swami Sivananda
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| DECEMBER 2016
09 Ekadasi JANUARY 2017 08 Ekadasi |
Glossary
SANNYASANA – [Sanskrit] – [nyasa] renunciation; abandonment. A member of the sannyasa order is known as a sannyasin (male) or sannyasini (female); one who abandons or resigns from worldy affairs. Brahman in the fourth order.
Commentary from Swami Sivananda –
Who is a Sannyasin?
A Sannyasin has a different angle of vision of the worldly affairs, looking upon everything from an absolutely different point of view. Just as the man who wears green spectacles sees green objects everywhere, so also a Sannyasin/Jnani sees the Atman everywhere through his new eye of wisdom. There is absolutely no personal element in him. He has not a bit of selfish interest. The lower self is completely annihilated. He lives for serving all. He feels the world as his own Self. He actually feels that all is himself only. There is not a single thought or feeling for his personal little self. He has cosmic vision and cosmic feeling. Just as the river has joined the ocean, he has joined the ocean of bliss, knowledge and consciousness. He thinks and feels and works for others.
A Sannyasin is absolutely free from worries, difficulties, troubles, tribulations, sorrow and anxieties under any circumstance or condition. He is always cheerful and happy. He is not a slave or victim of different moods. He is not moved a bit by sorrow, grief or persecution.
A Sannyasin has got all-round development. He has spotless or unblemished character. All sattwic virtues shine in him. He is an embodiment of mercy, sympathy, love, patience, serenity, etc. He has high qualities. The whole nature has been perfectly unfolded. All divine attributes are fully awakened in him.
The life of Jesus shows how a real Sannyasin will behave. A Sannyasin is a very good and extremely virtuous person, with no attachment to the world. He may live in the forest or in the city. He will always be thinking of God and of the welfare of other people. He will keep his mind and heart quite pure. He is without anger, without hatred, is truthful and kind. He wants no luxuries but just enough food to keep him alive. He wears very simple dress. He has no family and children and property. Yet he is extremely happy. He is wise and virtuous. He possesses divine qualities such as mercy, universal love, truthfulness, purity. He has control over his mind and senses. He is free from anger, lust, greed, pride, jealousy. He loves all. He always prays and meditates. He never does any harm to anybody. People respect and adore him.
Where is God? Look within. – Sri Swami Sivananda