Author: Yogacharya Dhakaram

अर्थ-

जठर का अर्थ है पेट या उदर, परिवर्तन का अर्थ है मरोड़ना। इस आसन में हम पेट को मरोड़ते हैं अतः इसे जठर परिवर्तनासन कहते है।

विधि-

पीठ के बल जमीन पर लेट जायें। दोनों हाथों को पाश्र्वो में कन्धों की ऊंचाई पर, हथेलियों का रूख आसमान की तरफ रखते हुये, फैला दें। दोनों पैरों के घुटने सीधे रखते हुये 90 डिग्री तक ऊपर उठायें ताकि आपका धड़ और टांगे एक समकोण बना लें। पैरों के पंजों को अपनी ओर खींच कर रखें। इस स्थिति में 10 सैकिण्ड रूकने का प्रयास करें। अब अपनी टांगों को धीरे-धीरे दाहिनी ओर ले जायें और जमीन पर रख दें। धड़ को यथास्थान स्थिर रखते हुये अपने पैरों को (घुटने सीधे रखते हुये) दाहिने कन्धे की तरफ ले जाने का प्रयास करें। सिर को
धुमाकर दृष्टि बायें हाथ की तरफ करें। इस स्थिति में एक मिनट तक रूकें। पैरों को धीरे-धीरे उपर उठायंे और यही क्रिया बाईं ओर करें। बाईं ओर एक मिनट रूकने के बाद टांगे उपर समकोण की प्रारम्भिक स्थिति में लाते हुये विपरीत क्रम में वापस आ जायें और विश्राम करें।

लाभ-

इसके नियमित अभ्यास से उदर (पेट) के समस्त अंग सक्रिय हो जाते हैं। पेट व कमर के मोटापे को कम करता है। इस आसन से किडनी की बहुत अच्छी मालिस होती है, अतः किडनी की समस्यायें दूर होती है। गैस, एसीडिटी एवं मधुमेह जैसे रोगों में लाभकारी है। इसके अभ्यास से रीढ़ का लचीलापन बढकर कमर दर्द व गर्दन दर्द में भी लाभ होता है।

सावधानी-

जिनके कमर में दर्द रहता है या जो लोग पैरों को उपर 90 डिग्र्री तक ले जाने में असमर्थ है वे लोग घुटनों को मोडकर छाती पर रख दें। घुटनों को मोडी हुई स्थिति में ही क्रमशः दांयी व बांयी तरफ ले जाकर टांगंे सीधी करके अभ्यास करें। सिर व दृष्टि टांगों के विपरीत दिशा में रखें अर्थात् टांगंे दांई तरफ हो तो दृष्टि बांये हाथ की तरफ। हर स्थिति में दोनों कन्धे जमीन से लगाकर रखने का प्रयास करें। जबरदस्ती नहीं करके अपनी सामथ्र्य के अनुसार करें। नियमित अभ्यास से लचीलापन बढ़ाकर हर कोई समयानुसार पुर्णत्व पा सकता है।

With our daily schedules running out of hand, there is an utter need to find balance within us. The misbalance between our physical, emotional, and mental activities causes us to go through many problems. And the way the world is progressing and people are becoming sick and ill of unknown ailments and diseases becomes an important part of our life to look after ourselves and take care of our body and soul correctly. Then how do we find a perfect way to balance all the chaos when we still are late for our work? Yoga is the answer to all our problems. Yoga keeps us balanced in our otherwise chaotic life. As far as doctors are concerned, they have been coming up with natural treatments and guiding people to adopt a yogic lifestyle.

To guide you through the yoga exercises, there are a lot of poses to learn. One such important pose is the Hastapadasana or the Forward Bend Pose.

What is Hastapadasana or ‘The Forward Bend Pose’?

“Hasta”: Hand, “Pada”: Foot, “Asana”: Pose; Hence the name Hastapadasana or the Forward Bend Pose. It is one of the twelve basic yoga poses and is highly recommended to all people who practice yoga to do it daily. It helps cure many health problems, gives you flexibility and strength, and brings your concentration level.

What are the benefits of Hastapadasana or the Forward Bend Pose?

The benefits of doing Yoga are numerous, but with different poses focusing on different aspects of your body, it becomes necessary to know about its possible effects and which areas they work on. With a little knowledge of the working of poses, one can customize their workout according to their body type and the healing they need. The benefit of Hastapadasana is magical and wondrous; they can be listed here.

• It gives the body a nice shape.
• It helps in stretching the body muscles
• It makes your hands, legs, and chest stronger
• It makes your blood circulate through streams and brings a glow
• Fights belly diseases
• It Burns that extra fat around your belly
• Stimulates the blood circulation in hands and feet
• Prevents from loss of hair
• It makes the backbone flexible
• It helps you balance your body
• It makes you handle your own body weight

What should you know before doing the pose or Asana?

Yoga is an art that purifies the mind and soul and also works on making you, fitter. It is no magic trick that will make changes in a day or two. Yoga requires constant dedication and concentration to achieve results. Yoga is a lifestyle you need to adopt where you choose a healthy life accompanied by healthy eating and living habits. Hastapadasana will make you stretch your body muscles, and if you have never done this kind of pose, it may also make you feel tired or breathe heavily. It is advised to complete the asana with concentration and calmness.

Who should do Hastapadasana or Forward Bend Pose?

Hastapadasana is recommended for all yoga practicing people. It is one of the basic twelve yoga poses, so no matter if you are a beginner or advanced yoga practitioner, this pose is for you. Hastapadasana also cures stomach ailments and helps reduce fat around the belly. So it is recommended that overweight people have issues like constipation, diarrhea, acidity, gastric, or women who face problems during menstrual.

How to do the Hastapadasana or The Forward Bend Pose?

1. Hastapadasana is a standing pose and is best done when you are out in the open. Follow the steps!
2. Stand straight with both your legs touching each other.
3. Take a deep breath and raise your hands overhead while inhaling.
4. Slowly start exhaling and bending your body forward so that your back stretches and your head descends forward.
5. Hold your ankle with your hand, and do not bend your knees.
6. Hold on to this position for as long as you can
7. Slowly start inhaling again and lifting back your body to the straight position.
8. Keep your hands down.

Do the repetitions and do it slowly.

How should you breathe while doing the Hastapadasana?

Breathing should be calm and content. You should take deep breaths, and while performing the asana or the pose, you should inhale or exhale very slowly. Inhaling and exhaling give strength to the lungs and make you calmer. At your holding position, you should hold your breaths too for a better result.

Precautions

Yoga needs care, concentration, and calmness. It needs to be followed with the dedication to achieve results. Hastapadasana is not advised for people suffering from:

1. Cardiac problems
2. Spinal problems
3. Hernia
4. Vertigo
5. Hypertension
6. Serious back pain
7. Breathing problems

There are some basic precautions you should take, and they are:

1. Wear proper clothes that let you breathe and allow you to stretch and practice poses.
2. Do it on the ground, park, or a yoga mat
3. Do not overdo the poses
4. Learn yoga before practicing
5. Schedule your yoga time

Yoga, as a form of exercise, is one of the oldest and most popular. It is surrounded by mysticism and doctors from all over the world have acknowledged its health and psychological benefits. Yoga is a difficult art form, and has a number of steps and instructions that must be followed, or else you will end up doing more harm to your body than good.

One of the more difficult poses is called Utthita Parsvakonasana, or simply the Extended Side Pose. It is considered as a follow up to the Virabhadrasana II pose, also known as the Warrior pose.

What is Utthita Parsvakonasana?

It is a form of asana or a yoga pose that consist of two parts. The entire name, in Sanskrit word, comes from utthita, which means “extended”, parsva which means “side “, kona which means “angle”, and finally, the word asana which means a particular posture.

How to do the Utthita Parsvakonasana?

The Utthita Parsvakonasana is a powerful and beneficial pose, but it needs to be done in the right manner for the best results. Below is a step by step guide as to how to get the perfect Utthita Parsvakonasana pose:

• Step 1: Since it is a follow up pose per se, you should start with the Tadasana. When you exhale, gradually move your feet almost 4 feet apart from each other and stand with your hands extended out, parallel to the floor with the palms facing the floor.
• Step 2: Turn out both of your feet to the right, almost at 90 degrees so that both of your heels are aligned. Now slowly turn the right thigh outwards so as to align the centre of the kneecap is in line with the centre of the right ankle. As you slowly roll your right hip outwards, you have to bend your back to the left.
• Step 3: Very slowly anchor the heel of your left feet to the floor firmly, and lift the inner left thigh muscles into the pelvis. As you do this, slowly exhale through your nose and bend your right knee, so as to put your right thigh perpendicular to the floor.
• Step 4: Make sure that your shoulder blades are firm. Now extend your left hand upwards and turn it so that your palm is facing your head. Try to reach this arm over the back of your ear, while the palm is still facing the floor.
• Step 5: Stretch the left section of your body, from the toes to the tip of your fingers as much as you can. Then slowly turn your head to the left and release your shoulder, trying to stretch your right side as much as possible without hurting yourself.
• Step 6: Remember to keep breathing, and attempt to align your upper torso as close as possible with your right thigh. Attempt to place your palm flat on the floor, and stick your thigh against the inside of your right arm. If you have balance problems, then push in your buttocks to focus on your centre of gravity.
• Step 7: Inhale slowly and with delicate movements, exert pressure on both heels so that you can push your torso upwards and reach your arms out. Once you reach your original position, you can follow the same instructions for the left side of your body and hold the pose for at least one minute.

What problems do beginners face and how to modify them?

• Beginners usually have problems planting their heels firmly on the floor. The best way is to first use the support of a wall and gradually learning to do it, so that you can place your feet firmly on the floor.
• Flexibility may be a problem. It is suggested that you stretch first, so that your body does not remain as stiff and also so that you can avoid post-asana muscle pain and cramps.

Can you make any modifications to this asana?

Every asana depends on the comfort level of a person, so yes, you can make a few modifications to make things a little easier on your body:

• Instead of doing it alone, you can take help from a partner during the initial steps.
• You can also use props to hold your position so that you can find your centre of gravity and not fall down.
• You can perform the Utthita Parsvakonasana by placing your lower arm in front of your bent thigh.

Who should try the Utthita Parsvakonasana?

Basically, it is advised that people from any age group can try the Utthita Parsvakonasana because it has a number of health benefits, and it is even better if you try it from an early age. However, it is particularly helpful for individuals who are suffering from any of the following problems:

• Constant headaches or migraines
• Infertility problems
• Menstrual cramps or unnatural menstrual pain
• Constipation, indigestion or gastric ulcer

What are the health benefits of Utthita Parsvakonasana?

Like most asana poses, it helps the body in more than just one way. The Utthita Parsvakonasana:

• It improves blood circulation in the organs of the lower abdomen, which improves digestion and prevents other stomach problems.
• Since it improves blood flow to the lower section of the body, it helps decrease menstrual cramps and pain.
• This pose involves the twisting of the spine, which helps reduce the tension in the spine and the knots in the lower back of the shoulder.
• The Utthita Parsvakonasana helps strengthen the muscles of the calves, ankles as well as the thighs.
• The lung capacity as well as functioning of the heart is improved, leading to a healthier heart, since it involves the twisting of the upper half of the body.
• This asana helps improve your overall posture, which in turn, prevents breathing problems, which come with old age.
• Lastly, it helps improve your stamina, strength as well as ability to focus and concentrate.

Who cannot do the Utthita Parsvakonasana?

As such, there are no rules dictating that anyone with any disorder or physical problem should not do the Utthita Parsvakonasana, but it is advised that people with the following problems exercise precautions and consult with a professional before trying it out by themselves:

• People who have a case of chronic insomnia.
• People who have constant high blood pressure or hypertension.
• Individuals who suffer from spondylitis or any other neck problems.
• People suffering from osteoporosis of bone degeneration issues.