Yoga Asana for balance

1. By- Jatin Sharma
M.P.Ed 1 Year

2.  A spiritual and ascetic discipline, a part of
which, including breath control, simple
meditation, and the adoption of specific
bodily postures, is widely practiced for
health and relaxation.

3.  Vriksasana
 Virabhadrasana III
 Natarajasana
 Ardha Candrāsana

4.  Etymology : The name comes from
the Sanskrit words vriksa or vriksha
“tree”
 Method : From Tadasana, weight
is shifted to one leg, for example,
starting with the left leg. The entire
sole of the foot remains in contact
with the floor. The right knee is
bent and the right foot placed on
the left inner thigh, or in half lotus
position. In either foot placement,
the hips should be open, with the
right knee pointing toward the
right, not forward. With the toes of
the right foot pointing directly
down, the left foot, center of the
pelvis, shoulders and head are
all vertically aligned. Hands are
typically held above the head either
pointed directly upwards and
unclasped, or clasped together
in Anjali mudra.

5.  Benefits : Concentration , strengthens
the ankles, tones the muscles of the legs,
back and chest, brings balance .
 Precautions :The sole of the lifted
foot should be placed above or below the
standing knee, but not directly on the
side of it. Placing the foot adjacent to
the knee places pressure on the leg in a
direction which could cause injury
because the knee does not flex parallel
to the frontal plane. Additionally, raising
the arms above the head for any length
of time may involve risks for persons
with high blood pressure. The arms can
be held at chest height in anjali mudra
for those at risk, or simply to relax the
effort of the asana.

6.  Etymology: The myth is that the,
the powerful priest Daksha,made a
great yagna(ritual sacrifice) but did
not invited his youngest daughter Sati
and her husband Shiva, the supreme
ruler of the universe. But Sati found
out and decided to go alone to the
yagna. But when she arrived, Sati
entered into an argument with her
father. But unable to withstand the
insults she spoke a vow to her father,
“Since it was you who gave me this
body I no longer wish to be associated
with it.” She walked to the fire and
threw herself into it. When Shiva
heard of Sati’s death, he was
devastated. He yanked out a lock his
hair and beat it into the ground,
where up rose a powerful Warrior.
Shiva named this warrior, Virabhadra.
Vira (hero) + Bhadra (friend) and
ordered him to go to the yagna and
destroy Daksha and all his guests.

7.  Method : Starting from Tāḍāsana, The
arms are stretched up, palm touching.
Inhaling spread the legs sideways by
jumping or stepping, creating a gap of
2/3 body height. Exhaling turn the trunk
facing to the left while rotating the left
foot 90° so it faces forward and the right
foot so it points slightly to the right.
Bend the left knee till the thigh is
parallel to the floor, avoid extending the
bent knee past the ankle and keeping the
other leg straight. Stretch the right leg,
with the knee locked. The head, chest,
left knee and left foot should be aligned
facing forward. The head should be
bent back and up with the eyes facing
the hands. Hold the asana from one to
four breaths. Return to Step 4 repeat
on the other side.

8.  Benefits :Tones the leg
muscles, Strengthens the
legs, ankles, shoulders and
back Improves posture,
Improves agility ,
Contracts the abdominal
organs
 Precautions :This asana
should be avoided by
practitioners who have a
weak heart, Tight
hamstring , Weak
abdominal or spinal
muscles.

9.  Etymology: The name comes from the
Sanskrit words Ardha meaning
"half", Candra or Chandra (चन्द्र) meaning
"moon" or "luminous, as in the light from the
moon“.
 Method: Perform Extended Triangle Pose to
the right side, Rest your left hand on the left
hip. Inhale, bend right knee, and slide left foot
forward to a maximum of 12 inches,
Simultaneously, place your right hand at least
12 inches forward ahead of right foot’s little
toe, palm facing down. traighten right leg and
simultaneously lift left leg parallel (or a little
more) to the floor. Push left foot out and keep
raised leg steady. Keep knee soft, but straight.
Turn your body to the left and bear the body’s
weight with the standing leg; balance. Now,
touch the floor with the lower hand. Find new
balance by lifting the ankle of the standing foot
upward as if drawing energy towards the groin
from floor; press the spine and shoulder blades
against the torso, and lengthen the groin
toward the raised heel. Stay in this position for
30 seconds.Exhale and lower the raised leg to
the floor, and return to Trikonasana.

10.  Benefits : Expands your
chest and shoulders.
Increases mobility of your
hip joints. Increases neck
mobility. Lengthens your
spinal muscles. Strengthens
and tones muscles of your
thighs and calves.
Traditionally thought to
improve digestion and
menstruation, relieve stress
and aid in healing diseases
of your legs.
 Precautions :Not to be
done by people having back
pain and survical.

11.  Etymology: The name comes from
the Sanskrit words nata meaning
"dancer", raja meaning "king“.
Nataraja is one of the names given
to the Hindu God Shiva in his form as
the cosmic dancer.
 Method: Stand straight on your
yoga mat and arms by your Sides.
While inhaling bend your right leg
backwards and hold with your right
ankle with right hand. Try to move
your right leg upwards as much as
you can. Extend your left arm
straight out in front. In the beginning
you can take help another person.
Hold this posture for 20 – 30 seconds
and keep breathing normally. Now
slowly come back to starting
position. Repeat this with left leg
then right leg. Like this you can
practice for 3-4 repetition.

12.  Benefits: This is a balance
asana that strengthens the
legs. Helps to reduce weight. It
also is a full body stretch
which engages the shoulders,
chest and abdomen,
strengthens the thigh and calf
muscles, knees and ankles,
hips and spine, and develops
concentration and grace.
 Precautions :Those suffering
from low blood pressure should
not practice Natarajana.

13.  End Of Presentation .Thank you for your
patience