Garudasana

Garudasana or the eagle-pose is a cultural asana named involving a twofold twist of the extremities, and enables great freedom and flexibility in the extremities with regular practice.

Garudasana or the eagle pose (Garuda means Eagle in Sanskrit is one of the cultural asanas that embodies the twofold twists of the extremities in one pose. The suppleness and elasticity also indicate freedom of movement for the joints and the extremities. Garudasana involves simple body-twists, especially for the arms and the legs. Yoga Texts and Garudasana Postures named Garudasana, or Khagasana (Khaga also means Eagle in Sanskrit) have been mentioned or described in various Hatha Yogic texts, starting with the Hatha Rathnavali, which describes the Khagasana as one of the 84 classic yoga asanas. The later Gheranda Samhita (1800 AD) describes the Garudasana in detail as does the Shri Tattva Nidhi (1900 AD). However, the Garudasana of the Hatha Yoga texts is a variation on Virasana and is not the contemporary body twist pose Practice of Garudasana * One must stand erect, lift one leg (the alternate use of each leg being implied) and twist the same both near the hip-joint and the knee. * Then twine it around the other leg. * He/she must adjust the twists very carefully and without strain. Then with the toes of the twisted leg lock the ankle of the other leg and hold it there as a safety against possible release. * One must do this while exhaling. When the balance on one leg is secured, one should try to keep the body straight and gradually increase the pressure of the toe-hold on the ankle till the maximum twist is attained. * First one should practice only the leg, twist during the retention of breath, for a week or so. * When this is well secured, then the person should try the arm and hand-twists by twining one arm around the other (alternating the arm with each movement). * Likewise one must twist the hands also from the wrists and join the palms against each other.

* The practitioner should maintain the pose for some time and while inhaling, return to the starting position. * The movements, breathing and time should be adjusted accordingly: (i) After body-twists, one should slow down the forceful exhalation for 5 seconds; (ii) One should maintain the pose retention of breath for 5 seconds (alternatively, normal slow, rhythmic breathing, if maintained for longer periods not exceeding 2 minutes) (iii) While exiting, one should return to starting position and inhale for 5 seconds. This should be repeated alternately three times on each side. Effects of Garudasana The posture of Garudasana helps to loosen the joints by flexing and stretching the tendons and muscles of the shoulders, elbows, hips, knees and ankles. When practised regularly, Garudasana encourages suppleness of the arms and legs through specific exercise of the tendons and ligaments thereof, thus ensuring complete freedom of movements for the various joints. One must avoid strain while twisting and practise and thus perfect it by stages. Flexors, abductors and internal rotators of the hip, plantar flexors of the ankle, protractors of shoulder girdle, flexors abductors and medial rotators of the shoulder and flexors of the elbow are exercised in this asana. Posterior aspect of scapula and posterio-lateral aspect of shoulder are stretched. Co-ordination of muscular activity is brought about by this Asana.

Upavistha Konasana
Upavistha Konasana is a wide-angle seated forward bend, good for detoxifying the kidney and is a cultural yoga asana.

Upavistha Konasana is a good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses. Upavistha refers to seating or sitting state, Kona literally means angle. This asana is good for detoxifying the kidney. Its also therapeutically beneficial for Arthritis and Sciatica. Practice of Upavistha Konasana The entire procedure begins by sitting in Dandasana. * Lean the torso back slightly on the hands and lift and open the legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). * Press the hands against the floor and slide the buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if unable to sit comfortably on the floor, raise the buttocks on a folded blanket. * Rotate the thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. * Reach out through the heels and stretch the soles, pressing though the balls of the feet. * With the thigh bones pressed heavily into the floor and the knee caps pointing up at the ceiling, walk the hands forward between the legs. Keep the arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible. * Increase the forward bend on each exhalation until one feels a comfortable stretch in the backs of the legs. * Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso. The target points of this asana for the body are Hamstrings, Calves, Hips, Thighs, Knees, Spine and Groins. Beginners might not be able to bring the torso forward toward the floor. Take a bolster or a thickly rolled blanket and lay it on the floor in front of you, its long axis perpendicular to your pelvis. Exhale into the forward bend and lay your torso down on this support. Effects of Upavistha Konasana * The posture stretches the insides and backs of the legs.

* The entire asana stimulates the abdominal organs. * Strengthens the spine. * Calms the brain. * Relaxes the groin. Precautions in the practce of Upavistha Konasana In case of Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright.

Simhasana
Simhasana is a meditative posture where the practitioner imitates the poise of a lion.

Simhasana is one of the major meditative Yoga asanas, first described in the Yoga Yajnavalkya (200 BC). It alleviates a number of medical conditions including diabetes. It is one of the first four (and most important) of the 84 asanas taught by Lord Shiva, according to the Hatha Yoga Pradipika. Meaning of Simhasana Simhasana, translates as the `Lion Pose`, from Simha (lion in Sanskrit). The student imitates the lion with his jaws thrown wide apart and his tongue fully stretched out. Practice of Simhasana A sequential process for performing Simhasana is given below: * The student has to fully stretch out his legs on the seat. Then he has to bend one of his legs; suppose the right one in the knee, and folds it on the thigh. * Now the right foot is to be moved below the left buttock, so that the individual can sit upon the right heel without any discomfort. * For this purpose, the sole of the right foot is turned upwards with the hands, and with the left knee the right foot is raised and placed under the left buttock, all the while the student resting himself on the right buttock only. * When the right foot is satisfactorily arranged below the left buttock the individual lifts up the right buttock from the ground, and puts his complete body weight upon the right heel. * In this position the upturned sole of the right foot will show itself partially from behind and the toes will be seen to spread a little beyond the thigh. * When one feels secure on his right heel, he shall bend his left leg, and anteriorly crossing the right leg from below, sets the foot under the right buttock, so as to sit on the left heel. * Then the left toes can be spread out beyond the right thigh and the individual finds himself sitting evenly on both the heels.