Another important component of yoga is to have deep internal awareness
(with slow breathing) of the part of the body that is stretched during the
practice. While you are in the final posture of the asana you are expected to bring
your total attention to the part that is being stretched. This phase of focusing
of the mind on the zone is called Dharana (Desha bandhah chittasya dharanam -patanjali). After you have done intense concentration (Dharana) on the
painful stretched part of the body, you are advised to practice defocusing of
attention. In other words you release or relax the stretched part while you still
maintain in the final posture of the asana. This process is indicated by the suggestion by patanjali who says practice prayatna shaithilya and anantha Samapathi
after you have attained the final position. This means do shithilikarana of prayatna-let go of all effort or relax in the final posture. Then go on to merge
your mind in the expansion (Antarahita sthiti-anantata) by imagining that you
have come out of the body to merge yourself in the vast sky umbrella under which
you are doing the asana. This process of 'let go' in the final posture is
the most beneficial component of any asana practice. This allows the
necessary structural changes of mobilization of fat from the area of focused
attention. Most of the postures are called cultural postures as they culture
(facilitate) the functions of the organ underneath through deep rest to that part of
the body. Thus the yogic concept of weight reduction is not through violence
and fight. Please do not hate your body or the mind. Yoga therapy for obesity is
a smooth and easy way to consciously detach from the body, remove or wash away
the deep seated blocked feelings and stresses (chitta shudhi) and allow the body
to do its job of restoring its healthy way of functioning.
An ideal healthy bodyweight becomes a possibility when you learn to function with deep internal
rest with effortless eternal activity through out the day. Yoga is a way of life.
It is not just doing some asanas or vigorous exercise. It requires a deep
commitment and internal awareness to change your life style to one of
softness, ease, acceptance and stability. A balanced state of mind is to be
practiced under all situations. Thus a balance between the rate of energy
production (consumption) and expenditure is restored in a pleasant natural way resulting
in total personality growth at both physical and mental levels.
Sthiti: Supine Posture
Inhale, raise the legs together slowly and gracefully (without bending the knees) till it forms about 45° to the ground.
Continue to inhale and raise the legs further to 90° position and simultaneously bring the arms down placing them next to the buttocks.
Exhale, raise the buttocks and the trunk without lifting the head. Support the back by the palms. Rest the elbows on the ground firmly to get better support to the back.
Maintaining the legs parallel to the ground, straighten the trunk by pushing it up with the hands till the chin is well set in the suprasternal hollow. Inhale in this position.
Exhale, bring down the toes further to touch the ground. Release both hands and rest the arms straight on the ground parallel to each other with palms facing the ground.
Maintain this position for one minute with normal breathing.
Inhale, come back slowly step by step to rest the trunk on the floor.
Now exhale and bring down the legs to the ground.
Relax in Savasana.
Make sure that you have achieved perfect balance before
you release the hands supporting the trunk.
Stretches and stimulates the back muscles, spinal joints
and lumbar nerves. Enhances blood flow to the neck, activating the thyroid and
keeps spine flexible.
People with any problem with the spine,
hyper-tensives and those with the cardiac problems must avoid this asana.