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.

YOGA ASANAS – SOME SPECIAL DIRECTIONS

In ancient times thousands and thousands of Asanas were prevalent, but today scholars have identified about one hundred and eighty asanas that can clearly be described. Out of these asanas, there are still some asanas that cannot be practiced by the average nor are they considered necessary. A few of them are just poses that are meant only for demonstration. Thus if we discard all such difficult and irrelevant asanas, then we find that there are only 64 asanas that have a beneficial effect on the body and can be performed by a common man.

BASIC PRINCIPLES OF YOGA ASANAS

It is believed that when an asana is performed then the muscles and organs in a particular part of the body get stretched, pressed, squeezed, and exercised while performing a particular asana, as a result of which the organ experiences some sort of pressure and tension, that results in the draining away of accumulated blood in that organ along with toxins.

When the asana is over, the organ gets relaxed the tension is removed thus fresh and healthy blood rushes to the part. 

This results in reconditioning of the organ by removing the accumulated waste product and supplying vitality and vigor to that part.

BREATHING DURING YOGA ASANA

Some of the experts and Yoga teachers recommend stopping of breath or forceful breathing during asanas. This should be avoided where ever possible because it can cause harm to the heart and lungs. There while performing asanas every individual should maintain normal breathing. 

PLACE WHERE YOGA ASANAS SHOULD BE PERFORMED

Asanas should always be performed in an open space and in a transparent non polluted environment. In case of rain or a cold climate, an airy room such as a hall with cross ventilations should be used.

Asanas should never be done in closed or ill-ventilated rooms because the air in such places contains more carbon dioxide as compared to open space. In such conditions, the body gets deprived of oxygen when it needs it most. Inhaling such impure air can cause a greater burden on the lungs and heart in keeping blood circulation up to mark.

TIME OF YOGA ASANAS

The asanas should be commenced about two hours before sunrise so that the rays of the rising sun bathe the body by the lime exercise is over.

• Asanas should be performed empty stomach, hence two hours before sunrise is the most appropriate time.
• Practice in the evening, if at all it is necessary should begin 5-6 hours after the last meal taken.

PREPARATION FOR YOGA ASANAS

One should leave bed long before dawn. The bath should be taken after attending to the morning duties.

• In cold weather, the bath may be taken 1 and a half hours to 2 hours after completion of all asanas or exercises.
• The practitioner should wear a loin cloth while performing asanas. It should neither be too tight nor too loose.
• Asanas should be practiced on a thick mattress or folded soft blanket. After every asana one should rest in Shavasana for half the time taken by the asana.
• At the end of the full exercise, the practitioner should rest in Shavasana for at least half the time taken by the exercise.

Our smiling greetings to you all.

Walking One Step Toward Health and Happiness is encouraging people to take little steps toward better health and happiness.

Today we will discuss yoga and we are starting a series of yoga that will strengthen and grow our body, mind, and soul. Why yoga is important in our life. When I talk about yoga, I need not say about yoga, everyone knows what yoga is. I would like to tell all of you that yoga does not mean that we have broken and twisted the body. Yoga means the way to reach the ultimate bliss. Whatever work we do in life, we do it for the sake of happiness and peace, and this happiness and peace cannot give us another and we all find this happiness and peace in others.

Dear friends, we will discuss how to connect within ourselves. As soon as there is talk of yoga, one circumstance means connecting one and the other, then there are two, if we go according to the scriptures, then the union of the divine with the soul is yoga. But tell an ordinary person that I meet the soul with the divine, maybe people are not going to come so soon, then, first of all, we should meet our body, then in today’s life of running, where even more than physical Worried for mental relaxation. He is the only one who guides us in physical, mental, and spiritual development. Exercising, going to the gym, swimming, running, by walking, all happen up to our physical level. To be physically healthy is not to be healthy. We are more concerned with the mind than the body. Most of the diseases that are coming these days are mental because where does your mind reach in a second. We need pranayama, the longer and deeper the breath, the more healthy our mind will be, will remain happy and remain happy. When we do yoga, it has asanas, kriyas, pranayama, and meditation, then there is nothing in comparison to yoga to stay healthy at all three levels. You must have seen that even doctors talk about yoga during the Corona period. Talk about taking deep and long breaths. International Yoga Day was also celebrated all over the world. So why wait to celebrate Yoga Day for 1 day in a year. Include yoga in your daily routine. Must be in your routine. Before doing yoga, before breakfast, before eating, make sure that I will not do breakfast without yoga or will not eat food without yoga, when in this way we get connected with yoga, then our life will become happy. “One step from health to happiness” If we give one to one and a half hours to our body, then our twenty-two and a half hours are very beautiful, then dear friends, you do not have to do yoga, you have to take a peek inside you Twenty-two hours should not be pleasant. We are coming with a series of yoga in which you will do regular meditation sitting at your home.

Build physical strength, mental peace, and spiritual growth. Welcome to the series “Ek Kadam Swasthya Se Anand Ki Aur”.

Paschimottasana–

The popular forward bend pose will let you live a rejuvenated form of life!

Staying fit and healthy is the key to a satisfied and successful life. It is us who have to keep our bodies in proper health and shape as it is only us who will be affected adversely if any harm should occur. The ways to stay fit and healthy are – eating the right food and regular exercise. The process is easy but often we find ourselves too lazy or greedy and cannot keep up with the norms, which guide the process of healthy living. Leading a healthy life increases life expectancy. Life is peaceful and is free of woes and worries. 

Importance of yoga

There are various ways of keeping fit through exercise. One of the methods that have come down the generations to us is yogas. Yoga was originated in India. It is a form of exercise that heals both the body and the mind. It is extremely effective and helps in enhancing the fitness of a person. The different yoga poses or asanas are such that they are beneficial to more than one part of the body. It is so devised that it is often more effective than medicines. It is not only a cure but prevention for many diseases. The most important aspect of yoga is that you need to practice it regularly to get the best results.

Effectiveness of Paschimottasana

Here we talk about one of the most important and efficient yoga poses. The Paschimottasana is a very popular and common yoga pose. It has many advantages, which are listed as follows.

•     Stretches the hamstrings, spine, and shoulders, increasing flexibility
•    Calms the brain, relieve stress, and helps in combating depression
•     Aids better digestion
•     Stimulates the ovaries, uterus, kidneys, and the liver     
•     Fights insomnia, and sinusitis
•     Brings immense relief to the need to combat menstrual and menopausal symptoms.
•     Works wonders for bringing down high blood pressure fosters fertility
•     Reduces headache, anxiety and brings relief during fatigue
•     Increases appetite, contrastingly reduces obesity for those who need to lose weight, and also helps in curing diseases.

Things you need to keep in mind before starting with the asana

One of the most important pieces of advice that needs to be followed while practicing this asana is that you should not force yourself to bend more than you can. Once you start practicing on a regular basis, flexibility will automatically increase and you will be able to attain the perfect pose. If you try to be too hard on yourself, there are chances that you will end up hurting yourself. It can cause cramps in your muscles or put extra stress on the ligaments. So be careful while practicing this asana.

 It is always important that you know which asana is needed for you. So before, starting off with a particular asana always know, its benefits and requirements and its effects on the body. Make yourself fully informed and the process of getting such information is truly not difficult in this era where communication is the most simplified science. In this case, those with back pain, asthma, and diarrhea are advised not to practice this asana as it may not be safe for their health. 

Pregnancy Yoga is the stepping stone to a healthy motherhood

Yoga is an oriental form of ancient exercise which tries to achieve a union between the soul and the spirit or the individual consciousness and universal consciousness. The whole process is like a spiritual experience that relaxes the mind and the body. Pregnancy yoga is very necessary for the well being of the mother as well as the baby. No wonder celebrity mothers have launched their prenatal yoga DVDs to promote healthy pregnancies.

Why is Pregnancy Yoga important? How does it help?

The chief aim of pregnancy yoga is to bring your child into the world in the smoothest way possible and ensure you and your child’s good health. Here are some of the ways which suggest why pregnancy yoga is so important for women.

Pregnant women often suffer from sleeping problems. Yoga can help you to have better and undisturbed hours of long sleep
It is not an unknown fact that yoga in general relieves stress and anxiety. The same holds true for prenatal yoga too and absence of stress is very important during pregnancy
Most of the women suffer from headache, nausea, sickness and lower back pain during pregnancy. Yoga helps to reduce each of them providing a comparatively less painful and sickening pregnancy
Since yoga involves breathing techniques, prenatal yoga is good for those experiencing shortness of breath. It also helps in contractions during labour
Since yoga involves stretching certain parts of the body and moving your body to achieve certain positions, it increases the strength and flexibility of your muscles which is very important during childbirth. It also improves balance and blood circulation
Regular prenatal yoga release happy hormones called endorphins which prevents mood swings and erratic attitude and brings in positivity and energy

Results of Pregnancy Yoga

In a study involving 335 women at the Gunasheela Surgical and Maternity Hospital in Bangalore, India to know the effects of yoga on pregnancy, it was seen that the number of babies with greater birth weight was found in the group of women in the yoga group and Complications like Intra Uterine Growth Retardation and Pregnancy Induced Hypertension was very less in case of women in the yoga group.

Thus it can be safely concluded that prenatal yoga is beneficial for healthy mental and physical growth during pregnancy, it reduces complications, preterm labour, painful labour and increases body weight of baby. Proper yoga training under medical guidance is the best way to stay fit during the crucial nine months of pregnancy.

The classes are conducted for two hours ( 11:00 AM – 01:00 PM).

अर्थ-

इस आसन मेंशरीर की स्थिति वक्र (मरोडी हुई) होने के कारण इसे वक्रासन कहते है। यह अर्धमत्स्येन्द्रासन का ही एक सरल रूप होने पर भी उसके समान ही लाभदायक है।

विधि-

दण्डासन मंे बैठे। बायां पैर मोडकर बांये पैर के पंजे का मध्य भाग दायें घुटने के पास रखें। बांये घुटने का रूख आसमान की ओर रहेगा। दायें हाथ को बांई जांघ के उपर से बांये पैर के पार ले जाकर बांये पैर के पंजे को या टखने को पकड लें। शरीर को कमर से बांई ओर मरोडते हुये बांये हाथ को पीछे की तरफ जमीन पर रख दें। अब शरीर को ज्यादा से ज्यादा मरोड दें। गर्दन को भी बांई और मरोड कर ज्यादा से ज्यादा पीछे की ओर देखें। यथासंभव शरीर को (जमीन की तरफ नहीं झुकाकर) सीधा रखने का प्रयास करें। इस स्थिति में 1/2 से 1 मिनट तक रूकें। विपरीत क्रम में वापस आकर पैर बदल कर दुसरी ओर करें। समान समय तक करने के बाद विपरीत क्रम में वापस आकर दण्डासन में विश्राम करें।

लाभ-

इस आसन से मेरूदण्ड के जोड़ों को एवं उनकी पेशियों को मजबुती मिलती है। इससे पाचन एवं मल विसर्जन कार्य सुधरता है। पेट की चर्बी कम करने में सहायक है। यह बद्धकोष्ठता (कब्ज), आफरा, यकृत की दुर्बलता तथा स्नायु दुर्बलता को दूर करता है। यह मेरूदण्ड की कठोरता को कम करता है एवं कमर दर्द को दूर करता है। गुर्दे एवं पेट के अन्य रोगों में भी उपयोगी है। यह मधुमेह को नियंन्त्रित करने में अत्यन्त लाभकारी है।

सीमाये-

1.  सरवाईकल वाले व्यक्ति गर्दन न मोडं।
2. आसन की अन्तिम अवस्था में कमर, पीठ, गर्दन सीधी रखने की कोशिश करें एवं शारीरिक सामथ्र्य के अनुसार करें।
3. किसी कारणवश अगर अपने हाथ से टखने एवं पंजा पकड में नहीं आये तो कोई बात नहीं, आप अपने पेट एवं नाभि को ज्यादा से ज्यादा मरोडने का प्रयास करें। आप चाहे तो मसन्द या ऩाटे का सहारा लेकर भी कर सकते है।

अर्थ-

इस आसन में शरीर की आकृति एक बंधे हुये कोण की होती है, अतः इसे बद्धकोणासन कहते है।

विधि-

दोनों पैर (मिले हुये) सामने फैलाकर सीधे होकर दण्डासन में बैठ जायें। श्वास छोडते हुये दोनों घुटने मोडकर दोनों पैरों की एड़ी, पंजे व तलुवे आपस में मिला दें। दोनो घुटनों व जांधों को पूरी तरह ढीला छोडते हुए जमीन की तरफ जाने दें एवं मिले हुये एडी, पंजो को ज्यादा से ज्यादा जननांगों के पास ले आयें। दोनों हाथों की सहायता से पैरों के मिले हुये पंजों को बांधकर पकड लें ताकि वो मिले रहें। कमर, पीठ, गर्दन को सीधा रखते हुये श्वास को सामान्य रखें। आंखें बन्द व मन को शान्त रखें, शुरूआत में 10 मिनिट तक का अभ्यास करें। विपरीत क्रम में वापस आयें।

लाभ-

• यह बस्तिप्रदेश के अंगों को निर्दोष बनाकर उन्हें सुदृढ करता है।
• बस्ति प्रदेश, उदर, एवं पीठ में रक्त संचार बढाता है।
• घुटनों, कुल्हों व साईटिका के दर्द एवं हर्निया में लाभकारी
• गुर्दा, शिश्न की ग्रंथियां एवं मुत्राशय को स्वस्थ बनाता है।
• मुत्र रोगों को ठीक करता है।
• अनियमित मासिक धर्म को ठीक करता है।
• गर्भावस्था के दौरान यह अभ्यास करने से प्रसूति आसान व पीडारहित होने के साथ गर्भस्थ शिशु के लिये भी अत्यन्त लाभकारी है।

सावधानिया-

घुटनों व जांधों को ढीला छोडकर सहजता से जमीन से लगाये, कोई अतिरिक्त दवाब नहीं डालें। आवश्यकता होने पर कुल्हों के नीचे (आसन के रूप में) मोडा हुआ कम्बल/ईंट/मसन्द (4-5 इंच मोटा) लगा सकते है। इस आसन का अभ्यास भोजन के बाद भी किया जा सकता है।

इस प्रणायाम के अभ्यास से नाडियों का षुद्धिकरण होता हैं। अतः इसे नाड़ीषोधन कहते हैं।भस्त्रिका की तरह ही सीधे बैठकर, कोमलता से आँखें बंदकर, अंतर्मुखी हो जायें। ष्वासनिकालते हुये अपना दाहिना हाथ उठायें। ष्वास पूरी तरह निकालने के बाद दाहिने हाथ के अंगुठे कीे सहायता से दाहिना नासारंध्र बंद करें। बाॅये नासारंध्र से धीरे- धीरे ष्वास भरें। पूरी तरह ष्वास भरने के बाद अनामिका अंगुली की सहायता से बायीं नासिका (नासारंध्र) बंद करेंव दाँई नासिका से अंगुठा हटा लें। अब दाँई नासिका से ष्वास निकालें एवं पुनः भरें। वापस अंगुठे से दाहिना नासारंध्र बंद करें व बाँये नासारंध्र को खोलकर बाँये से ष्वास बाहर निकालें।

यह एक चक्र हो गया। इस प्रकार लगातार 5 से 10 चक्र करें। अन्तिम चक्र पूरा होने के बाद बाँई नासिका से ष्वास भरकर कम से कम 1 मि. तक विश्राम व आत्मनिरीक्षण करें। ष्वास सामान्य रखें। अगर नियमित अभ्यास कर रहे हों तो हर माह 3-4 चक्रों का अभ्यास बढा सकते हैं।

सावधानी (विषेष):

नासारंध्र बन्द करने हेतु अंगुठा व अनामिका अंगुली का दबाव नाक पर हल्का ही रखें। ष्वास भरने व निकालने की गति एक जैसी (इकसार) व इतनी धीमी रखें कि इसकी ध्वनि आपको भी न सुनाई दें। (गति के लिये व्यक्तिगत क्षमता का ध्यान रखकर कम ज्यादा कर सकते हैं।) आवष्यकता होने पर हाथ बदल सकते हैं। ष्वास निकालने (रेचक) में लगनेवाला समय, ष्वास भरने (पूरक) में लगने वाले समय, से ज्यादा हो तो अच्छा, बराबर भी हो सकता हैं, पर कम नहीं होना चाहिये। साथ ही हर बार पुरक का समय एक समान व रेचक का समय
भी एक समान रहना चाहिये। समय के माप के लिये मन ही मन गिनती गिन सकते हैं। हाथ की तर्जनी व मध्यका अंगुली मस्तक पर दोनों भौहों के बीच (टीका या बिन्दी लगाने के स्थान पर) रख कर, ध्यान भी वहीं केन्द्रित करें। प्राणायाम का लाभ प्रभुकृपा से कई गुणा बढ जायेगा। हठयोग में दाएं नथुने को पिंगला या सुर्य नाड़ी व बाँऐं नथुने को इड़ा या चंद्र नाड़ी कहा
गया हैं तदनुसार दायें नथुने से ष्वास भरना षरीर को उष्णता व बाँयें सेे ष्वास भरनाषीतलता प्रदान करता हैं। अतः जब षीतकाल में अभ्यास करें तो उपरोक्त अनुसार नहीं करके उक्त चक्रों की षुरुआत बायें नथुने से ष्वास भरने की जगह दांयें नथुने से ष्वासभरकर करें तो उत्तम हैं।

लाभ:

मतभिन्नता होते हुये भी ज्यादातर परंपराओं के मतानुसार छोटी-बड़ी कुल 72 हजार 800 नाडि़याँ होती हैं। उनमें से 10 नाडि़याँ प्रमुख होती हैं। इनमें भी इड़ा, पिंगला व सुषुम्ना ये तीन नाडि़याँ अतिमहत्वपूर्ण हैं, जो कि मस्तिष्क से लेकर मलद्वार के पास तक आती हैं। नाड़ी-षोधन के नियमित अभ्यास से इन तीनों का षुद्धिकरण होकर इनमें षक्ति का संचार होने से मन में षान्ति का संचार, विचारों में स्पष्टता व एकाग्रता आती हैं। षरीर में आॅक्सीजन की मात्रा बढती हैं, अतः पूरे षरीर में षक्ति का संचार होता हैं।प्राणिक अवरोधों को दूर कर इड़ा व पिंगला में संतुलन लाता हैं। जिससे सुषुम्ना नाड़ी का प्रवाह प्रारम्भ हो जाता हैं, परिणामस्वरुप गहन ध्यान की अवस्था और आध्यात्मिक जागरण की प्राप्ति होती हैं।