Yoga Exercise: Swastikasana (Auspicious Pose)

Swastikasana is one of the meditative postures. In Sanskrit swastika means ‘auspicious’. Even the crossing of the legs is called Swastika. In this posture the legs cross each other, hence it is named as Swastikasana. Bend the left leg in the knee and place its heel against the opposite groin and keep the sole closely in touch with the opposite thigh. Set the right heel against the left groin and insert the toes between the calf and the thigh. Thus the soles are set along the length of the thighs. Sit with the body erect. Keep the eyes closed and place the hands on the Knees.

            Swastikasana Posture

Swastikasana: Stages for Practice

 

Swastikasana Steps

 Starting position: Sitting with the leg extended together.

1. Bend the left leg in the knee and adjust the left foot in the right groin.
2. Bend the right leg in the knee and adjust the right foot comfortable between the left thigh and the calf.
3. Sit erect and place the hand on the knees.
4. Close the eyes and maintain the position comfortably.
5. Open the eyes gently.
6. Unfold the right leg and extend it.
7. Unfold the left leg and extend it.
8. Place the hands on the sides and come back to the starting position. 

Important Points to Remember

Do’s  

•   Adjust the toes comfortable between the thighs and the calves.

Don’ts

• Avoid sitting with forward or backward bending.

Benefits of Swastikasana

• Helps in calming down the mind and give as feeling of freshness, useful in concentration.

Yoga for Better Health

Yoga for Better Health  

Yoga is an ancient scientific system which brings harmony in body and mind. It has been developed by Indian sages for the spiritual advancement of an individual. It tackles all the aspects of human personality.

It is a very ration and scientific method by which a state of equilibrium in mind and body is obtained. But it is certainly not a miraculous power, or mere physical exercises as commonly understood.

Keeping aside its spiritual side, Yoga has now been applied as a routine practice for the physical and mental fitness. For this purpose generally certain Asanas(postures), Pranayamas (controlled breathing patterns), Shuddhi kriyas (cleansing processes), and Mudras (special Psycho-physiological gestures) are adopted.

Yoga for All

 

There is no age limit. Young as well as old, decrepit, diseased or weak person will attain success if he practices yoga without strain. There is no restriction of caste, creed, country, race, etc. women, businessmen and commercial people and even people at the lowest level in the society, can practice yoga. It is a universal, scientific treasury for all. Everybody can practice it with economy of time, energy, space, as well as money.

Physiological effects of Yoga Practices

Meditative postures like Padmasana and Vajrasana provide a broad base of knees and pelvis due to which body remains well balanced. Erect spine protects the abdominal organs form compression and digestion is properly maintained. Locking of legs prevents accumulation or congestion of blood in legs and the venous blood return is facilitated by horizontal position of legs. They tone up the abdominal muscles and prevent congestion of the pelvic organs which may otherwise lead to constipation and sexual problems.

In relax postures like Shavasana and Makarasana, physical as well as mental relaxation is attained. Breathing becomes slower, deeper, rhythmic and mostly abdominal in nature which has a soothing effect on the nervous system. This helps to release tensions – both physical and mental. Besides, Makarasana is supposed to increase the body fire which helps metabolism.

The corrective asanas like Bhujangasana, Dhanurasana, Sarvangasana, etc. promote the health of the endocrine glands which is associated with nervous system and maintains the overall functional efficiency of different systems of the body. They counteract the tonic imbalances in muscles and make them elastic in due course of time. Various joints and the vertebral column become flexible and the whole body becomes supple and agile. Due to pressure changes in internal cavities, circulation of blood in various organs is also favorably influenced.

Pranayamic breathing mainly acts on the nervous system and leads to its tranquility and stability. Circulation and heart’s actions are also favorably influenced.

Yogic Diet or Sattvic Diet

Yogic Diet - Instructions for an Ideal Diet

 

Food should be for living and living should not be for food. Really it is food which determines your behavior, mentality strength and vigor. The elephant though having a huge body is very calm, physically having tremendous strength, vigor and vitality, very pleasant and always standing on four legs. But a lion with a comparatively smaller body is having an aggressive attitude and cannot be calm and quiet but is always roaring. It is the difference of the food they live on. The elephant is vegetarian, whereas the lion is a non-vegetarian.

What is true of beasts is also true of human beings. They can evaluate and discriminate the food. They should eat for physical, mental and intellectual growth.

Yogis discovered from their experience the best food to keep the full growth of man. The body needs many forms of nutrition like proteins, carbohydrates, minerals, vitamins, starch etc. food is divided into three categories Tamasic, Rajasic and Sattvic. Tamasic food includes heavy food, all food which is prepared the previous day and so on. Rajasic food includes meat and all the spices, chilies and so on. Sattvic food is such as grain, dairy products, vegetables, fruits, nuts, honey and nutritive roots. For good health, concentration of mind, control of emotions and sharp intellect sattvic food is recommended.

Selection of Food for Yogic Diet

Grains including wheat, rice, dhal, maize, ragi etc – 30%

Dairy products – 20%

Vegetables – 20%: Yogis say that there are five vegetables which are the best and five herbs. The vegetables are; Ladies finger, brinjal, bitter gourd, parval and all leafy vegetables. Brinjal for winter and bitter gourd for rainy season. Ladies finger is good for all season. There are many other vegetables which can be used now and then, not every day. Such as green beans, snake-gourd, tomato, carrot, beet root, drum-stick, cauliflower, cabbage, potatoes. Some of the greens of these vegetables are good. A little carrot can be used every day.

Fruits and Honey – 20%: Honey is the best sweetening. Jiggery or brown sugar also can be used. White sugar is completely forbidden because it contains a lot of starch. Every fruit is good. It should not be too ripe or too raw. Apple is the best fruit. Dried fruit is not a yogic food because it is hard to digest.

Nuts – 10%: Coconut is the best. Cashew nut and groundnut can be taken a little. Mustard, Jeera(Cumin seed), Salt, Curry tree or sweet neemleaf, Cardamom, Jaggery and Oil can be used to make food wholesome, tasty and pleasant. These should not be too much but very moderate. Onion and Garlic must be avoided as much as possible. Any alcohol or thing which gives slightest stimulation to the body, even tea and coffee should be avoided.

Attitude Towards Eating

The most important thing about food is not the food itself but how you eat it. If a person eats food when excited, that will not help him at all. It may even be harmful. Angry, disturbed or excited feeling will do harm. The person eating the food must be clam, quiet, undisturbed and undistracted. The mind too should think of the eating process. In the old Hindu household food is not served till you change your dress, wash your hands and feet, sit at a particular place, take water after the food is laid down, sprinkle water round it after the mantras and then only eat it without distractions. Even the mantras work as auto-suggestion and food becomes not only tasty but healthy. Even the poison given to saint Mirabai did not harm her because of auto-suggestion.

Food should be broken into pieces by teeth, mixed with saliva and swallowed. The juices which the tongue produces are extremely helpful in digestion. Therefore you should chew slowly and then swallow.

While taking in food no one should drink water. That will dilute the juices and reduce their capacity to help indigestion. Water should be taken half an hour after and as much as one wants.

One cannot prescribe the quantity food to be taken, since men are not alike in size. The Yogis have discovered a technique in eating. Half the stomach should be filled with food; of the remaining space half is for water and the rest for gases, which are caused by the fermentation of food. If there is no space for gases they will press against the heart and choke it. If these cautions are not heeded people will feel uneasy after a heavy meal and there are instances of heart attack after taking food.

After taking food there should be a gap of three to four hours as that much of time is required for the digestion. If anything is eaten in between  then digestion becomes difficult. If this happens repeatedly then the power of digestion is impaired and troubles start. After all the stomach is a sensitive part of the body. Proper food at the proper time keeps the stomach in an excellent condition. It follows thus that there will not be any diseases. This is the road to happiness.       

Yoga Warm Up Exercises

There are different warm up exercises that you can do before a yoga exercise session. This warming up exercises can improve blood circulation and help to attain body flexibility.

Whole Body Warm Up

 Whole Body Warm Up

1. Sit on a mat with legs crossed and back straight.  Roll shoulders in big circles up to touch your ears and then as far down from your ears as you can.  Repeat three times each way.
2. Screw up your face as tight as you can and say ‘eeeeeeee’.  Then spread out your face as much as possible, make a big ‘o’ with your mouth and say ‘ooooooooooo’.
3. Head roll- drop your right ear to your right shoulder, then drop your left ear to your left shoulder.  Move smoothly and try not to hunch your shoulders.  Repeat three times.
4. Draw a semi circle with your head from right ear to right shoulder, chin to chest, and left ear to left shoulder.  Repeat three times in each direction.
5. Raise your arms bending them at the elbows and circle your hands around your wrists by flexing, pointing and rotating.   Repeat three times in each direction.
6. In the same way, but clasping your ankle to give support, circle your foot around the ankleone way and then the other.  Repeat three times in each direction for both feet.
7. Now raising your feet off the floor, spread your toes and fingers open as wide as you can, as if they are yawning!  Co-ordinate the stretch in your feet and hands so you spread out every single finger and toe.
8. Finally kneel and drop your head to the floor with your arms extended for five deep breaths.  This last position is known as the Raised Dormouse or Child’s pose.

Wake up to Nature

1. Stand with legs apart and face forwards making sure that your spine is straight  and the crown of your head is lifted towards the sky.  Place your hands at the center of your chest in the prayer position (prarthanasana).  Keeping tall and straight like a mountain, take five deep breaths to focus.
2. Now inhale and reach your arms overhead like the branches of a tree, stretching palms and fingers.  Keep your feet firmly planted in the same place like the roots of a tree.
3. Now transform into the Tree pose.  Lift your right foot with your right hand and, bending the knee to the side, place your foot high on your inner thigh.  Stand rooted into the left foot and stretch your arms up like an arrow.  Look ahead and breathe for eight breaths.  Repeat on the other side.
4. Return to the Mountain pose, and cup your hands into the Lotus-flower (heel of hands touching, fingers spread and touching)  Open the petals (your fingers) and look into the cup of your hands.  Take a few deep breaths.
5. Now explore different ways of balancing on one leg, moving your arms, legs, torso and head in various directions, reaching, stretching, clasping and letting go. Once you have settled into a balancing pose, hold your gaze on one still point.  This helps you to balance and to focus your mind and body.

Sitting Starfish

1. Kneel down with hands resting on your knees, palms down, back straight and looking ahead.
2. Stretch arms up over your head as tall as you can with the palms opened wide and fingers outstretched.
3. Inhale and stretch arms outwards in a big starfish.  As you exhale drop your arms back to your knees and relax.  Repeat three times.
4. Repeat steps 2 and 3 from a standing position.  Start with feet hip width apart and pointing outwards and your hands at your sides, and then stretch out on an exhale.

Other Warm Up Exercises

• Corpse pose: Lie face up on the floor, with eyes closed arms by your side palms facing up toes falling outwards.  Feel your tummy rise and fall as you breathe in and out.
• Hide and seek with breath: Place hands on tummy below belly button and take three deep breaths.  Feel the movement of the breath.  Place hand higher, cupping the ribcage so middle fingers touch in the center.  Take three breaths feeling fingers touch then part.  Now place hands across your collarbones.  Can you feel your chest lifting?
• Leg raise 1: It is also known as Hedgehog. Lie on your back and curl up clasping knees to chest and tucking in your head. Hold for five breaths then lower head and legs.
• Leg raises 2: Clasp left leg into stomach stretching right leg out straight.  Squeeze left thigh into tummy for five breaths.  Change legs.  Repeat three times on each side.
• Butterfly: Lie on your back and drop your knees apart, with the soles of your feet touching.  Stretch arms over your head. Breathe five breaths in the lying down butterfly pose.  Flutter your wings(legs) to loosen your hips.
• Dormouse: Curl up into a Hedgehog as tight as you can eyes shut.  Roll over into Dormouse pose- head tucked into knees for five deep breaths.