GARUDASANA (EAGLE POSE)

Janghorubhyaam Dharaam Peedya sthirakaayo dvijaanunaa;
Jaanoopari Karadvandvam Garudaasana-mushyate !! G.S. 2.37!!

Press the ground with both the thighs and knees, keep the body steady and sit with both hands on the knees. This is called Garudasana. The practice of Garudasana as explained by Sage Gheranda is a meditation posture, requiring great suppleness of the Knees. It is different from the way the asana is commonly practiced today, although the benefits for both versions are similar.

Garudasana is a standing pose in which the yogi twists one arm with the other and one leg with the other. The term comes from the Sanskrit words, garuda (“eagle”) and asana (“pose”).

Garudasana is an asymmetric position in which one leg, say the right, is crossed over the left, while the arm on the opposite side, say the left, is crossed over the right, and the palms are pressed together. Like all poses on one leg, it demands, and may help to build, balance and concentration.

Meaning of Garudasana

In Garudasana, Garuda represents a mythical bird having head, wings, talons, and beak of an eagle and the body of a man. Eagle’s beak resembles Garudasana pose, indeed, the way hands and legs are folded or wrapped in eagle pose, resembles a Garuda who has wrapped their wings to cover something within it. While wrapped hands in this pose show “beak of eagle”, firm wrapped feet is a representation of an unshakable foundation. Therefore it’s called Eagle Pose. Begin in mountain pose then cross the left thigh over the right thigh and hook the left foot behind the right calf, knees bent. The right elbow is then placed into the crook of the left elbow as the palms of both hands come together. Repeat on the other side. Garudasana is also referred to as eagle pose in English.

Garudasana (Eagle Pose) Steps

-Slightly bend your knees, lift your left leg balancing the body on the right leg. Place the left thigh over the right thigh.
-Wrap the shin of your left leg around the calf of the right leg. Hook the top of the left foot in the lower right calf. Balance the body on right leg.
-Raise the arms in front and parallel to the floor, palms facing upward direction. Next, cross your arms placing the right arm above the left arm.
-Bend the elbows making the forearms perpendicular to the floor. Wrap the left forearm around and under the right forearm. Rest your left hand’s fingers firmly on your right palm. Keep the spine erect.
-Focus your gaze at a fixed point at a distance of 4-5 feet away. This is the final position. Hold the pose for 15 to 20 seconds taking deep breaths.
-To return, gently release the arms first and then the legs to come back in starting position
-Take 3 deep and long breaths practice from the other side by interchanging the position of legs and arms.
Practice 2-3 times with each side.

Garudasana (Eagle Pose) Benefits

Strengthens ankles and increase flexibility in shoulder joints
It enhances the sense of balance of the body
It also strengthens the muscles of the legs
It can loosen the joints of the legs
It alleviates sciatica and rheumatism in the leg joints
 Improves concentration for meditative practices
Develops a sense of balance and coordination
Helpful in getting rid of urinary problems
Beneficial for the male reproductive organs
Prevents cramps in the calf muscles
Beneficial in sciatica and rheumatism in leg joints
Regulates the functioning of kidney and cures prostate problems
Stretches calves, shoulders, upper back, hips and thighs

Anatomy

Garudasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus; Arms and Shoulders; Upper Back; Feet and Ankles; Hamstrings; Hips; Knees

Garudasana Yoga sequences

Garudasana is commonly found in the following types of yoga sequences:; Iyengar yoga sequences; Kids yoga sequences; Prenatal yoga sequences; Postnatal yoga sequences; Teens Yoga sequences; Hip opening yoga sequences

Precautions & Contraindications

Avoid eagle pose if you have recently a knee injury or surgery, in case of pregnancy – consult your doctor.
Condition of wrist, elbow, and shoulder should also refrain.
Avoid doing in vertigo, arthritis, and; might go mild under the guidance of a qualified instructor in the case of frozen shoulder.
Don’t forcefully try to hook your legs and hands in this pose. Surround yourself with bolster and folded blankets if in case you fall down.

Beginner’s Tip

One of the most common problems or difficulty the beginners face while doing this pose is to wrap the arms around until the palms touch. To overcome this stretch your arms straight forward, parallel to the floor while holding onto the ends of a strap. Another difficulty they face is to hook the raised leg foot behind the standing leg calf and then balance on the standing foot. To overcome this cross the legs and instead of hooking the raised foot and calf, press the big toe of the raised leg foot against the floor to help maintain your balance.

Variations

Originally this pose is supposed to be performed with a straight spine so that it represents the mythical bird Garuda, however some people make the spine round, which could either be a variation or a mistake. A challenging variation to this pose could be, once you are in the final position exhale and lean your torso into a forward bend, pressing the forearms against the top leg thigh. Hold for a few breaths, then come up with an inhalation and repeat it on the other side.

Preparatory Pose

Chair Pose (Utkatasana)
Downward-facing Dog Pose (Adho Mukha Svanasana)
Tree Pose (Vrikshasana)

Vaamoru-moola-deshe cha Yaamyam Paadam Nidhaaya Vai;
Tishthettu Vrikshavad-bhoomau Vrikshaasana-midam Viduh. !!G.S.2.36!!

Place the right foot at the root of left thigh and stand straight on the ground like a tree. This is called Vrikshasana. But it is not commonly named by Vatayanasana (Flying Horse Pose) or Dhrubasana (Sage /star Dhruba Aasana). It is the balancing Aasana. It balances both body and mind.

Vrikshasana Meaning

Vrikshasana has taken from the Sanskrit word Vriksha ( वृक्षासन).  It comprises two words Vriksha means tree and asana indicating a Yogic posture. If somebody pronounced Vrikshasana, it should be as vrik-shah-sana. While performing, it gives the true spirit of the tree, thus named as tree pose. “Stand erects on the left leg, bend the right leg and place the right foot on the root of the right thigh. Maintain the pose like a tree on the ground. This is called Vriksha-asana” Gheranda-samhita II.36.

This asana requires the practitioner to stand on one leg with the other leg bent so the foot rests on the inside of the thigh. The hands are extended overhead with palms touching.

How to perform Tree pose

Here, the step by step practicing techniques is being mentioned, especially for the beginners so that they become master of the pose.

1. Stand erect. Keep the feet together.
2. Fold the right leg and placed it at the top of the left thighs with the toes of the right leg should point downwards.
3. The right leg should perpendicular to the left leg.
4. Extend your arms above your head.
5. Inhale and try to make Namaskar mudra with your palms.
6. Balance the pose as long as you can because balancing is of utmost importance in the Tree pose.
7. Try to make your spine straight and feel the stretching from toes to fingers.
8. With a deep exhale bring your arms and leg down.
9. Repeat the same with the left leg. It completes one round.
10. Do three-five rounds.

How to do the Tree Pose (Vrikshasana) in Gheranda Samhita

-Stand tall and straight with arms by the side of your body
-Bend your right knee and place the right foot high up on your left thigh in half lotus position.
-Make sure that your left leg is straight. Stand steadily like a tree and find your balance.
-Place the palms of the hands together in front of the chest in pranam mudra or, ‘Namaskaara’ mudra (hands-folded position) like as Dhrubasana.
-Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaskaara’ mudra (hands-folded position).
-Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
-Ensure that your spine is straight and the entire body should be taut, like a stretched elastic band.
-Keep taking in long deep breaths.
-With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
-With slow exhalation, gently bring down your hands from the sides and gently release the right leg.
-Repeat this pose with the left leg off the ground on the right thigh.

Anatomy

Vrikshasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus: Hamstrings; Hips; Knees; Quadriceps, vertebral column, spine cord.

Vrikshasana yoga sequences

Vrikshasana is commonly found in the following types of yoga sequences:
Stretching exercise series
Balancing Exercises series
Kids yoga sequences
Prenatal and Postnatal yoga sequences
Teens Yoga sequences
Hip opening yoga sequences

Benefits of the Vrikshasana / Tree Pose

1. It stretches the entire body from toes to fingers, thus invigorates you.
2. It gives tranquility to your mind thus good for those who are facing the problem of depression and anxiety. It calms and relaxes the central nervous system.
3. It increases your stamina, concentration, and immunity; it develops esteem and self-confidence.
4. This pose leaves you in a state of rejuvenation.
5. It stretches the legs, back, arms and his posture has been found to relieve some cases of sciatica.
6. It brings balance and equilibrium to your mind; it makes you more focused and concentrated.
7. It makes the legs strong, improves balance, and opens the hips.
8. But one should practice it under the supervision of a yoga expert.
9. It enhances the flexibility of legs, back; chest muscles; strengthens the ligaments and tendon of the feet
10. It makes your ankle stronger and improves balance and stability in the legs
11. Strengthens and tones the entire standing leg, up to the buttocks; Assists the body in establishing pelvic stability; Strengthen the bones of the hips and legs due to the weight-bearing nature of the pose
12. It strengthens thighs and calves; It gives suitable stretching to the groins.
13. People suffering from flat feet should practice it.
14. It helps to cure rheumatic pain and also treats numbness.
15. Helps relieve premenstrual symptoms like leg cramps and abdominal cramps.

Contraindications of the Tree Pose (Vrikshasana)

Avoid doing this posture if you are suffering from migraine, insomnia, low or high blood pressure (those with high blood pressure may do this pose but without raising their hands overhead, as this may further raise their blood pressure).

It should not be practiced in case of High blood pressure; Low blood pressure; Migraine; Insomnia; Acute knee problems; Hip injury

Vrikshasana Variations:

Below are some common variations of the yoga pose Vrikshasana with base pose as Tree Pose (Vrksasana).
Beginner Tree Pose
Half Lotus Tree Pose
Palm Tree Pose Variation Elbows
Double Tree Pose

Kookkutaasana-bandhastham karaabhyaam dhritakandharam;
 Peetham koormavaduttaana-metaduttaana-koormakam !!2.33!!

Practicing kookkutasana, and then holding the shouders in both hands in kookkutasana and straightening the body like a tortoise is called uttana koormasana.

Introduction of Uttana Koormasana :

Uttana Koormasana is an Asana. It is translated as Inverted Tortoise Pose from Sanskrit. The name of this pose comes from ‘uttana’ meaning intense stretch, ‘kurma’ meaning tortoise, and ‘asana’ meaning posture or seat.

In Sanskrit, ‘uttana’ means ‘supine’ and ‘koorma’ means ‘tortoise’. The posture is in imitation of a tortoise in the supine position, hence the name Uttana Koormasana or Upside-Down Tortoise Pose. It is a further development of Kukkutasana (Cockerel Pose).  We teach typical Aasana mentioned in  Hatha Yoga Texts here at Himalayan Yoga Academy .

Process:

From a foot-look just as in Padmasana (Lotus Pose) by placing, the right foot on the left thigh and the left foot on the right thigh.  Insert the hands between the thighs and the calves up to the elbows. Now hold the neck by the hands making a finger lock and lie on the back. Maintain the posture as long as possible and release the posture by opening the finger-lock and come to the sitting position. Simply we can do Uttana koormasana from Sukhasana for beginners.

Special requisites of Uttana Koormasana :

Should not be practiced by a person with recent or chronic injury to the hips, shoulders, neck or back
Also if suffering from muscle pull and cramps  should not practice this asana
This is also a good exercise to control irregular menstruation or painful cramps on or during the menstruation period.
This is also a fat shedder which is evident as one bends down and massages the stomach holding in the organs with a locked inhale

Variations:

There are many variations of Uttana koormaasana performed in Sukhanasana, Padmasana, and Vajrasana as well. This asna can be practiced in vertical position balancing on the tail bone. This variation is also called Garbhasana.

Benefits:

-Massages all the internal organs and gives back massage
-improves the digestion and absorption
-accelerates the circulation of fresh blood around the entire body.
-Removes stagnant blood from the muscles
-induces calmness and stillness
-manages the anger, nervous disorders
-Keeps the vertebral column flexible.

Contraindications:

Avoid doing it if pregnant. The pressure that is caused in the lower abdomen will cause uneasiness, making breathing fast and hard.
Understand your body: If your muscles around the hamstrings and the spine are too tight and stiff, it is at best not to practice this.
If you are suffering from sciatica, make no attempts at this. The pressure to the hip and the extension of the lumbar region will exert more pressure on the nerve that will affect the whole leg.

Initial practice notes

Kurmasana is an advanced pose, and it takes a certain amount of time to get into it appropriately. Do it under the guidance of a yoga instructor to make it easier for you.
This is one of the Asanas prescribed in Hatha Yoga Pradipika and Gheranda Samhita !2.33!

Christmas is one of the most important Christian and cultural holidays of the year, but what is the true meaning of Christmas? For Christians, the true meaning of Christmas is the celebration of the Savior, Jesus Christ.

When fall has given way to winter and snow covers the ground while lights twinkle from house to house, you know Christmas is coming. Decorated Christmas trees are everywhere you look. Presents crowd for space under the tree and families come together for a turkey feast. Christmas is one of the most important Christian and cultural holidays of the year, but what is the true meaning of Christmas? Is it the gifts? Is it the annual economic boost?

YOGA RETREAT

Yoga is the science of silence. Yoga prevents illness, heals and cures the diseases, releases physical & mental tension, promotes our health and life, rejuvenates the life. So it is good to use the Christmas Holidays for yoga retreat to boost the immune and refresh the mind throughout the different means of yogic healings and meditations.  So Himalayan Yoga Academy in Nepal always organizes the Christmas special Yoga camp with refreshment Packages in and out of Kathmandu.  

CHRISTMAS—ITS SPIRITUAL MEANING

Christmas is known to all men the world over historically as the memorable day of the birth of Jesus, the Saviour. Though it is true that Christmas is thus celebrated as the day of the advent of Christ into this world, yet it also symbolizes a very deeply significant truth of the spiritual life. Jesus Christ lived and symbolized Divine Consciousness. He is the very personification of Divinity. He was born at a time when ignorance, superstition, greed, hatred and hypocrisy prevailed upon the land. The rulers were arrogant and unrighteous. The people were avaricious, indolent and heedless. Purity was forgotten. Morality was neglected. They were intent upon worshipping mammon than adoring God. There was no idealism.

Christmas is a time of spiritual reflection on the important foundations of the Christian faith. It’s also a celebration. It’s when Christians celebrate God’s love for the world through the birth of the Christ child: Jesus. The Bible tells of his birth hundreds of years before, fulfilling prophecies. Christmas Day or Christmas is an annual commemoration of the birth of Jesus Christ, celebrated generally on December 25 as a religious and cultural holiday by billions of people around the world.

WHEN IS CHRISTMAS DAY?

On this day, over two billion people (over a third of the world’s population) will celebrate the birth of Christ.

Christmas Day celebrates the Nativity of Jesus which according to tradition took place on December 25th 1 BC. December 25th will be a public holiday in most countries around the world. If 25 December falls on a weekend, then a nearby weekday may be taken as a holiday in lieu.

HISTORY OF THE HOLIDAY

Whilst the holiday has a strong grounding in the story of the birth of Jesus, many of the traditions we associate with Christmas have evolved from pre-Christian beliefs and certainly, the traditions have evolved beyond purely a Christian holiday to have a wider secular significance.

The celebration of Christmas in late December is certainly as a result of pre-existing celebrations happening at that time, marking the Winter Solstice. Under the Julian calendar, the winter solstice was fixed on December 25, and this date was also the day of the popular Roman holiday of Saturnalia, in honour of Saturn, the god of agriculture; which was later superseded by Sol Invictus, a day that bundled up the celebration of several sun based gods into one easy to manage festival.

CHRISTMAS AND NEW YEAR YOGA RETREATS

Revitalize and harmonize your mind, body, and soul this Christmas and New Year. Welcome the coming year with a holistic body and mind by choosing from our best Christmas & New Year yoga retreats. Here you will practice various styles of yoga from Hatha to yin, pranayama to meditation,  Mantra Yoga, Bhakti Yoga, Jnana Yoga, Ashtanga traditions & Vinyasa, and also get to know about the benefits of Ayurveda, Singing Bowls, Reiki, and Nature cure. Make your Christmas a healthy and happy one by going on a Christmas yoga holiday and enjoy a time of liveliness, wholesomeness, spiritedness, oneness but not aloneness.

So Himalayan Yoga Academy  provides the services of standard services with cleansing acts (Shatakarma), Prayers with mantras, Yogasana, Paranayama, and Meditation, singing bowls healing & meditation, Reiki Healing, some theoretical lessons, wellbeing packages like massage, shirodhara, hiking yoga, sauna, steam bath, swimming, , reflexology, herbal tea, all food and accommodation.

Christmas Yoga Pattern:

Namaste Pranayama, devotional sons, Claping,  Jogging,  Vrikshasana Variations,  Surya Kriya Yoga,  Pankaj Mudra,  Hakini Mudra, Aahwana Mudra, Bhastrika & Bharamari Pranayama, Laughing Yoga,  and Active & Kundalini Meditation

“Gulphau cha vrishanasyaadho vyutkramena samaahitau;
Rijukaayashirogreevam koormaasanamiteeritam.!

Place both heels underneath the testes in opposite directions and sitting with the body, head and neck  straight and in line is called koormaasana.

In the Koormaasana (कूर्मासन), the legs are crossed so as to make the heels come under the gluteals. The Koormaasana must have the oval shape proper for a mirror. The height of it has to be four aṅgulas, its breadth twelve, and it should be provided with the face and feet of a tortoise, these latter being one muṣṭi or seven aṅgulas in girth. Its name comes from the Sanskrit Koormaa, which means “turtle” or “tortoise,” and asana, which means “posture” or “seat.” It is so called because the asana resembles the shape of a tortoise in the full pose. Koormaasana may also be known as tortoise pose.

Koormaasana is a seated yoga asana in which the body folds at the waist and the arms slip under the legs. It is recommended to stay in the pose for 30 to 40 seconds and for roughly five to 10 breaths. This pose is designed to create inner awareness and relaxation. As a result, Koormaasana is touted as beneficial for relieving stress and improving concentration.

There are a range of variations of Koormaasana, including:

Supta koormaasana – Sleeping tortoise pose, a deeper version of the pose with the legs wrapped around the neck and the hands clasped at the lower back.

Ardha koormasana – Half tortoise pose, a gentler version that starts in vajrasana, then the body folds and the arms extend forward, resting on the ground.

Uttana koormaasana – Upside-down tortoise pose, which can mean both a more challenging and a more relaxed version of the pose. In the challenging version, the pose balances on the buttocks with the arms and legs off the ground and entwined. An easier version starts in vajrasana, and then the body folds until the head rests on the ground and the arms extend backward, resting on the ground.

Steps of Koormaasana (Tortoise Pose)

First, sit comfortably in Staff Pose (Dandaasana) place your hands on the floor close by your hips.
Now press your thighs into the ground or floor, your feet should flex, and try to lift your chest.
Keep your legs to the corners of the mat; keep your knee wide as your Take a couple of breaths here.
Now bend your knees with keeping your feet flexed.
Place them nearer to your hips. Expand your chest in forward down and keep your arms forward down between your legs.
Bend your legs significantly all the more, with the goal that you can put your shoulders one by one under your knees. (If this is difficult for you then keep going on with forwarding bend)
Stretch your arms out to the sides.
After that try to roll your thighs in the inward direction and keep your inner heels extended, without making pressure in the feet.
Stretch the front part of your chest and collarbones in forwarding direction and keep them down with the assistance of the weight of your thighs on the shoulders or upper arms.
Try to push inner heels down and forward to extend and straight your legs, at that moment try to keep your inner thighs in contact with your side ribs.
Breathe in and keep on extending your arms and mid-section (chest) out to your sides.
Breathe out to extend your spine more distant forward. Try not to constrain your legs, breathe out and relax to release the pose.
On the off chance that you feel torment under your knees, take your arms marginally forward. Stay for a couple of breaths, and then gradually leave the posture. Rehash a couple times.

(If you are uncomfortable, then don’t interlock your fingers behind your back, just do this Asana with forwarding bend with shoulders under your thighs. Once you are comfortable in this then try this asana with interlock fingers behind your back)

Variations in Koormaasana

Vajra Koormaasana
Upside-Down Tortoise Pose (Uttana Koormaasana).
Sleeping Tortoise Pose (Supta Koormaasana).
Half Tortoise Pose (Ardha Koormaasana).

Benefits of Koormaasana (Tortoise Pose)

1. It stretches your legs, back, shoulders and chest also.
2. It improves the functions of the respiratory and digestive systems.
3. It lengthens the back muscles.
4. The organs in the midriff (abdomen) are stimulated during this Asana.
5. The stance helps you to spread out both your shoulders and your hips.
6. The spine is stretched longer during the act of this yoga asana.
7. Anxiety buster
8. Beneficial in Asthma, constipation and flatulence
9. Useful in sleeping disorder like Insomnia
10. Beneficial in the problems related to the back or spine

Practical Note

Don’t try to overstrain your muscles while performing this posture. Breathe in and inhale out the way you would under ordinary circumstances while you are in a definite position of this stance. Avoid this Asana in case of any shoulders, hips or arm injury. (Consult a doctor and yoga expert before starting any Asana or Pranayama; don’t go beyond your capabilities during Asana.)

Verse:

 Padmaasanam Samaaqsaadya Jaanoorvorantare Karau; Koorparaabhyaam Samaaseeno Uchchasthah Kukkutaasanam!

Kukkutasana (Cockerel) is an advanced balancing yoga pose that requires good flexibility of the legs and benefits the arms and shoulders. Kukkutasana is one of the postures mentioned in the ancient Hatha yoga text, “Hatha Pradipika,” and the “Gheranda Samhita.”

Introduction of Kukkutasana (Cockerel Pose)

Sanskrit: कुक्कुटासन; Kukkut – Rooster/Cock, Asana – Pose; Pronounced as – cook-KETA-sana. The name comes from the Sanskrit kukkuta, meaning “rooster,” and asana, meaning “pose” or “posture.” Therefore, kukkutasana is also referred to as rooster pose in English.

It is recommended to learn this pose only after mastering padmasana. Sit in padmasana. Insert the hands between the thighs and calves and place them on the floor. Placing the palms of the hands firmly on the floor, raise the body from the floor. The body will be supported on the elbows. It is called Kukkutasana. The pose is held for as long as is comfortable.

Kukkutasana stimulates the muladhara chakra and is used for awakening the kundalini shakti, or the primal energy coiled at the base of the spine. When stimulated, laziness vanishes.

Steps to practice Kukkutasana (Cockerel Pose)

Starting Position: Padmasana (Lotus Pose)
Insert your hands between your calves and thighs, push your arms through the legs up to the elbows.
Spread the fingers and place the palms firmly on the ground
Keep the fingers pointing forward
Inhale and press the palm against the floor to lift your body off the ground.
Balance the weight of the body on your hands using the strength of your arms and core.
Keep the spine erect.
To maintain balance in the pose, choose a point in front of you and focus your gaze on it. After mastering the pose you may keep the eyes closed.
Retain the position for a few seconds without straining your arms, breathing normally.
To return, exhale and slowly lower the body on the ground, release the arms and come back in starting position
Take deep and slow breaths
Interchange the position of legs in Lotus Pose and practice the pose again

Precautions for Kukkutasana (Cockerel Pose)

Keep the spine erect as hunching will lead to misalignment of the body in the pose.
Avoid practicing Cockerel Pose in case you suffer from any of these: high blood pressure, heart or lung problems, back pain, hernia, prolapsed, gastric ulcers, and enlarged spleen or knee injuries.
People who have weak wrists or injured wrists, weak elbow or shoulder must also avoid practicing Kukkutasana
Don’t hold the pose for too long as that may strain the muscles of arms. Practice as per your strength and capability

Beginner’s Tips of Kukkutasana

As a beginner, it might be hard to get this asana right. These pointers will help you maintain the pose with ease.
Turn your gaze to a certain focal point at a distance and concentrate on it. This should help you maintain balance.
Ensure that your back is erect. Do not slouch while you are in this asana.
If you find it hard to slip your arms into the gap between your folded legs, you could oil your limbs to make it easier.

Preparatory Poses :

1. Surya Namaskars
2. Ujjayi Pranayama
3. Mula Bandha
4. Uddiyana Bandha
5. Maha Vedha Mudra

Advanced Pose Alteration :

This is an advanced pose that springs from the basic Padmasana. There is no advanced pose for this asana. However, there are variations to this pose.
Urdhva Kukkutasana
Baddha Padmasana
Parsva Kukkutasana

Follow-Up Poses
Gupta Padmasana
Urdhva Padmasana in Sarvangasana
Sirsasana II
Urdhva Kukkutasana (With the head on the floor)

The Benefits of the Kukkutasana

This asana makes the muscles in the arms and the shoulders strong.
It also helps to make the chest broader.
The legs are loosened up.
Strengthen the muscles of arms and shoulders, stretches chest.
Strengthen wrists, elbows and an abdominal muscle thus aids digestion.
Develops a sense of balance and stability
Helpful in stimulating Mooladhara Chakra
Contracts and strengthens perineum
This asana builds balance and stability and also helps you focus
The perineum contracts during this asana, therefore, the muscles are strengthened
This asana activates and regulates the Muladhara Chakra
It stimulates the digestive system
It helps relieve menstrual discomfort and hip pain

Anatomy of Kukkutasana:

Kukkutasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
Biceps and Triceps
Core (Abs)
Hips

Practice Note of Kukkutasana :

Important things to remember through the practice of Kukkutasana (Cock Pose) are as follows; apply oil to the legs, it makes easier to slip the arms between the thighs and calves, particularly for those who have a lot of hair on the legs or a lot of fat or muscles on the legs.  Lean forward to lift, press the base of the fingers, fingertips, and the heel of the hands firmly into the ground, bring the shoulder blades down your back, pull the lower belly as you squeeze the lower ribs towards each other, engage the legs firmly, and finally always maintain body weight evenly to avoid falling forward or backward.

Learn It

Learn this pose with the guidance of Swami Yog Subodh , Yoga Alliance Registered Yoga Teacher in Nepal.Learn this in Himalayan Yoga Academy.

“Paanyo-stalaabhyaama-valambya Bhoomim Tatkoor-parasthaa-pitanaabhipaarshvam;
Uchchaasano dandavadutthitah khe maayoora-metatpra-vadanti Peetham!!”-2. 30

Keeping the palms of both hands firmly on the floor, place both elbows to the rear on each side of the navel. Then raise both the legs and body like a stick. This is called Mayurasana.

Introduction of Mayurasana :

Mayooraasana (Peacock pose) is a hand-balancing asana in Hatha Yoga and modern yoga as exercise with the body held horizontal over the hands. It is one of the oldest non-seated asanas.

Sanskrit: मयूरासन; Mayur – Peacock, Asana – Pose; Pronounced As – my-yer-ahs-anaa

According to the Yogic texts, the peacock symbolizes love and immortality. This asana is said to resemble a peacock when it struts around with its feathers down. The Peacock Pose has a whole lot of benefits, and although it looks complicated, with a little practice, it is quite easy to do. Mayurasana is an advanced arm balancing asana that tones and detoxifies the body, promotes mental health, and energizes the solar plexus chakra.

The science of Mayurasana :

A brief look at this asana might make you think that you need tremendous arm strength to do it right. However, the most important strength that you would have to master is to learn how to work with your belly. Like any other form of arm balancing pose, you must develop incredible strength to practice it correctly. However, you should also develop patience along with strength because it is the only continuous practice that will help you to attain a relationship with the force of gravity which you must develop to perform Mayurasana successfully.

 The other thing that you will have to do is learn how to consider the arms as legs and then push the elbows right into your belly. While this might get rather uncomfortable initially, with practice you can do this perfectly and benefit out of it. As you use your hands as legs for your body, you will find that your abdominal muscles effectively strengthen under the abs. Such strength is going to provide you with stability as you do the pose. This asana also arouses kundalini, encouraging it to move through the body.

How to Do Mayurasana

For practice the Peacock pose, first of you need a yoga mat.
Create a kneel position onto the yoga mate and make sure your heel should stand as you can sit on it. Keep your knees are wide apart.
Place your hands flat on the floor with your fingertips facing backswords your body and press the palms into the floor.
Bend your elbows slightly to a right angle. Rest the front torso on the upper arms, and sides of the navel on the elbows.
Push your stomach down onto your elbows and Lower your forehead to the floor.
Straighten your knee, stretch out your both legs behind you.
Lift your head off the floor.
In this position, raise your whole body, balanced by the elbows on the abdomens muscles and the weight entirely on the palms.
Breathe evenly for three or five breaths, or about ten seconds.  As you practice, you can gradually increase this time up to fifty seconds.
To come out from this pose slowly lower your head and feet to the floor, bend your knees, and lift your torso off your arms. And rest in Balasana (Child Pose) and Adho Mukha Svanasana (Downward Facing Dog).

Beginner’s Tip

As a beginner, you might find it hard to balance yourself in this asana. To get the asana right, use blocks to support your head and ankles till you get a hang of the asana.

Preparatory Poses associated with Mayurasana :

The main preparatory poses that you need to do Mayurasana are stated below:
Eka Pada Sirsasana; Chaturanga Dandasana

Follow up poses for Mayurasana
These are the follow-up poses that you need to do after Mayurasana.
Adho Mukha Svanasana; Bhujapidasana; Baalaasana; Dwi Hasta Bhujasana; Eka Hasta Bhujasana; Visvamitrasana

Benefits of Mayurasana (Peacock Pose)

Mayurasana offers a wide range of health benefits. It strengthens the arms, tones abdominal organs, improves digestion, boosts energy and is an excellent detoxifier. This asana promotes mental health as well, such as: In spiritual practice, mayurasana activates the manipura (solar plexus) chakra, which governs vitality, balance and strength. This chakra is associated with self-esteem, willpower and spiritual ascent.

1. Mayurasana manage the blood circulation.
2. It improves concentration and boost immunity.
3. Mayurasana will provide an additional challenge for detoxifies the body.
4. It also alleviates the symptoms of constipation.
5. It also natural cures for diabetes.
6. It helps to get rid of tumours and fevers.
7. Mayurasana is more beneficial in toning the digestive system
8.  This asana helps to make the wrist, shoulders, elbows, and spine stronger.
9. It helps to improve body posture.
10. The Gheranda Samhita says that the Peacock Pose cancels toxins. It detoxifies the body and also helps to get rid of tumors and fevers.
11. It helps tone the digestive organs and increases blood circulation in the abdominal area, therefore making it stronger.
12. This asana energizes the pancreas, stomach, liver, spleen, kidneys, and intestines.
13. Mayurasana tones the abdominal muscles and strengthens the abdominal organs of spleen, gallbladder, liver, and kidney.
14. It also stimulates Manipura Chakra because Manipura chakra is located the navel, when the elbows pressed in the navel, the Manipura chakra gets activated.
15. It also improves sexual activity.
16. Mayurasana also calms the mind, Promotes sense of calm and  Improves focus;  reduces stress, and alleviates depression

Precautions of Mayurasana

The Peacock Pose or Mayurasana is not recommended for people who have medical conditions like Hypertension, Cardiac, Hernias, Eye, ear, nose infections, Problems in the intestine, Menstruation, and Pregnancy
Women in the perimenopausal phase or even during the menopause must avoid practice this pose.
Those are suffering from lower backache should avoid this asana.
Pregnant women should not carry out this pose because of the excess belly weight and the forward movement. It can lead to complications.
This asana is said to detoxify your system and release toxins. If you feel unwell during the pose, release the asana immediately.

Advanced Pose Variations

To intensify the pose, you could try the Pincha Mayurasana or the Feathered Peacock Pose, Padma-mayurasana. It is done as a culmination of all the elements to get your forearm balance right.

If you wanna learn this pose, then join the online session of Swami Yog Subodh ( The main yoga guru of Himalayan Yoga Academy )

Verse of Sankatasana :

Vaamapaadachitermoolam vinyasya dharaneetale; Paada dandenayaamyena veshtayedvaamapaaadakam; Jaanuyugme Karayugmetatsankataasanam !!29!!

Keeping the part of the left leg below the knee onthe floor, wrap the right leg around the left leg and then place both hands on the knees. This is called Sankatasana.

Introduction of Sankatasana :

Sankatasana means Sankata and Aasana where as ‘Sankata means trouble or danger. Saṅkaṭaasana (सङ्कटासन) or Saṃkaṭaasana is one of the thirty-two Aasanas (postures) taught in the second chapter of the Gheraṇḍasaṃhitaa: “Placing the part below the left knee on the ground and, encircling the left foot with the right leg, place the hands on the knees. This is called Saṅkaṭaasana”. It is a difficult aasana. However, for those who find it comfortable, this posture conserves energy and gives a heightened state of alertness.

Saṅkaṭaasana is one of the selected 32 postures amongst 8,400,000 total mentioned by Shiva, according to Gheraṇḍasaṃhitaa 2.29, “In all, there are as many Aasanas as species of animals. Eighty-four lakhs of them are mentioned by shiva. Out of them, 84 are regarded as important and among these 84, again 32 are good (enough) in this world of mortal beings”.

The 17th-century Gheraṇḍasaṃhitaa is one of the three classic texts of Haṭha-yoga: a major branch of Yoga, sharing similarities with the Yoga system taught by Patañjali, though claiming its own mythical founder known as Matsyendranaatha. This gheraṇḍa-saṃhitaa is an encyclopedic Sanskrit treatise describing thirty two such Aasanas.

Steps to do the Aasana:

-Kneel on the floor and relax the feet.
-keep the shin of the leg on the floor, bend the right knee and wrap the riht leg around the left leg.
-Shifting the weight of the body onto the right leg and bending it slightly, lift the left leg up by bending it slightly at the knee. The body is now balanced entirely on the right leg.
-Cross the left leg over the right leg and hook the top of the left foot behind the right calf. The toes of the left leg should be showing from the left side of the right lower leg. The right leg remains slightly bent at the knee.
-Place the hands in namaskar in front of the chest.

Duration

At least 30 seconds – 3 minutes on each side.

Preparatory poses     

-Garudasana; Padmasana, Dhyana-virasana

Variation:

Eka pada utkatasana or Eka pada garudasana (Sitting variation)

The asana position

In this position, the left leg is effectively entwined around the right leg, with the hands in namaskar position in front of the chest. The upper body should be kept straight.

Once the left leg is wrapped over the right, the right leg should be straightened in order to feel the strain on the left leg. Gaze forward at a fixed point to maintain balance.
-Release the hands from namaskar position and return the arms to the side of the body.
-Release the left leg.
-Place the left foot back onto the ground and come back to standing position. Practice on the other side.
– Keep the upper body straight and Gaze at a fixed point in front to keep balance.

Anatomical focus
On the stretch on the joints of the left leg.

Awareness
On maintaining balance while focusing on a fixed point.

Benefits of Sankatasana

1. Strengthens the leg muscles.
2. Makes the muscles strong, nerves healthy and active
3. Increases the blood supply to and loosens the leg joints.

Clinical application

-Sciatica
-Rheumatism
-Hydrocele

Precautions & contra-indications

1. People suffering from arthritis should only perform this asana under expert guidance.

Here in Himalayan Yoga Academy , you will be guided by Swami Yog Subodh , during your yoga teacher training in nepal, to learn many poses such as Sankatasana.

 “Angushthaabhyaamavashtabhya dharma gulphau cha khe gatau;
Tatropari  gudam nyasya vejneyam tookkataasanam !! 28!!

Meaning:

Utkatasana (Sanskrit: उत्कटासन; IAST: Utkaṭāsana), Chair Pose, is a standing asana in modern yoga as exercise. It was a low squatting asana in medieval hatha yoga. The name comes from the Sanskrit, utkata, meaning “intense” or “powerful,” “powerful”, “proud” and “fierce” and asana, meaning “posture.” The common English name for utkatasana is chair pose. The English name of this posture simply stems from the appearance of sitting in a chair, an imaginary one in this instance.The asana actually has its origin in sanatan mythology, specifically UTKATASANA (CHAIR POSE)

from the Ramayana, an epic poem written several thousands of years ago. It follows the struggles of Rama, a divine prince from the Kosala Kingdom, following his exile from the kingdom by his father, King Dasharatha. With courage and strength he overcomes many struggles and challenges as he travels across the Indian subcontinent with his wife, Sita, and brother, Lakshmana.

Description of Utkatasana :

In Utkatasana, the knees are hips-width apart, the knees are bent, the hips are back, the chest is forward, and the arms are above the head, in line with the ears. Knees and toes should be in perpendicular zone.

Steps to Utkatasana (Chair Pose)

-Stand erect with your feet slightly apart.
-Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
-Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
-Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
-Ensure that you keep your hands parallel to the ground.
-With awareness, sit straight and lengthen your spine. Relax.
-Keep breathing and flip through the pages of the newspaper, enjoying national and international news.Chair Yoga Pose | Utkatasana Yoga Pose
-Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
-Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.

Variations of Utkatasana

It is said that there are more than 85 variations of Utkatasana.  Few of them are listed here below.

Parivritta Utkatasana

Utkata Konasana, Goddess Pose, has the legs wide apart, the feet turned outwards in line with the thighs, and the knees bent. The arms are usually raised with the elbows bent; variants have the arms straight up, or the hands may be held in Añjali Mudrā, prayer position in front of the chest

Pasasana: The name comes from the Sanskrit word पाश, pāśa meaning “noose” or “snare” and आसन, asana meaning “posture” or “seat”.

Flying Mountain Feet Knees Chair Pose Partner

Utkata Konasana sitting on toes, half sitting, feet apart, feet together, standing wall squat pose, Standing Cat Pose; Shiva squat Pose; one legs Squat Pose; Pair Squat pose;

Benefits of Utkatasana / Chair Pose

-strengthens the thighs and ankles, while toning the shoulders, butt, hips, and back.
-stretches the Achilles tendons and shins, and is known to be therapeutic for flat feet.
-stretches the shoulders and opens the chest. It tones your digestive organs and heart.
-Improves Body Balance: Quite an overlooked word in the health is ‘balance.’ But balance is equally important as strength, flexibility, and endurance. Incorporate the chair pose into your health regimen and improve your overall body balance.
-Activates the Svadhisthana chakra: Located below the navel, it is a center of ease and enjoyment. A balanced svadhisthana chakra leads to greater feelings of wellness, abundance, and creativity. Explore the feminine, lunar, and passive energy of this chakra by performing the chair pose on a regular basis.
-Unlocks the Powerful Side: Practice the intense powerful chair yoga posture and unearth your fiery side. Live your life high on vitality, health, and strength through a regular performance of utkatasana
-Exercises the spine, hips and chest muscles
-Helps strengthen the lower back and torso
-Tones the thigh, ankle, leg and knee muscles
-Balances the body and brings determination in the mind

Contraindications of the Chair Pose (Utkatasana)

-Do not practice this yoga posture if you have chronic knee pain, arthritis, sprained your ankle; any knee problem or damaged ligaments; headache or insomnia (sleeplessness).
-Take special care and proceed gently with this yoga posture during menstruation or if you have pain in the lower back.

In our yoga teacher training school taught by Swami Yog Subodh, we teach these hatha yoga asana in very precise and the most comfortable way

Verse :

Prasaarya paadau bhuvi dandaroopau vinyastabhaalam chitiyugmamadhye;
Yatnena paadau cha dhritau karaabhyaam tatpashchimottaanamihaasanam syaat. !!27!!

Meaning:

Paschimottanasana is a seated posture, in which the upper body is folded forward over the legs in order to stretch the hamstrings and the muscles of the back. Paschimottanasana is a Sanskrit word, consisted of three words: Paschima means west or Back, Uttana means intense stretch and Asana shows a yoga pose. In Sanskrit, Paschimottanasana is known as पश्चिमोत्तानासन. The yoga pose is pronounced as POSH-ee-moh-tan-AHS-anna.paschima, meaning “back” uttana meaning “stretch” and asana meaning “posture”.
In a Shiva Samhita, eighty-four asanas are viewed but only four asanas are named. Out of these four Asanas, the Pashchimmottanasana is one of them, but there is the name called Ugrasana (Fierce or powerful pose) that is Pashchimottanasana.
Paschimottanasana is classical forward bending asana of hatha yoga tradition explained by ancient sages in the classical texts of Yoga such as Hatha Yoga Pradipeeka and Gheranda Samhita.

Some facts about Pashchimottanasana

1. This strongly affects the circulation of the pranic energy and vitality.
2. This is an important traditional asana which tones up nerves supplying the pelvic organs and arising from the lumbo-sacral region.
3. Pascimottanasana is wonderful preparatory technique for meditational practice as it quickly loosens up the body, removing high states of stiffness and brings the deeper relaxation.
4. This is the single yoga pose in yoga, which is known as Ugrasana or Fierce yoga pose.
5. Though, it is known as intense dorsal stretch, even though quite effective to combat stress, anxiety, depression, and prepares one for meditation.
6. It makes your spine strengthening, refreshing and supple.
7. It is the best back stretching yoga pose when one does the advanced one.
8. The asana was advocated by yogi Gorakshanath.

Steps of Paschimottanasana:

1. First of all, sit on the ground, stretching both the legs outward in Dandasana as a prambhik sthiti.
2. Toes should remain together pointing forward.
3. Keep the spine erect and toes flexed towards you. Bring your respiration to normal.
4. Now, Inhale, raise your arms, and bend the body forward exhaling as far as possible.
5. While bending forward, do exhaling.
6. Slowly breathe out and bend forward from the hip joint, chin moving toward the toes keeping the spine erect.
7. Place your hands on your legs, wherever they reach, without putting much effort. If possible hold of your toes and pull on them to help you go forward.
8. Initially, do it for 10 seconds and gradually try to maintain the pose as long as you feel comfortable.
9. Inhale and come to the original position.
10. This is one round. Initially, do three rounds in beginning.
11. As per your practice, you may increase the number of rounds as well as the duration of maintaining the pose.

Merits of Passchimottansana

1. It is known for stretching, toning, strengthening, and massaging.
2. Paschimotanasana is an excellent asana that gives many advantages.
3. The asana stretches and tones the spinal and Hamstring muscles.
4. It helps to remove excess fat in the abdominal organs.  It is well known for its utility in harmonizing nervous and pranic energies within the body. Makes the belly lean and increases digestive fire.
5. It helps to awaken the Kundalini energy.
6. It improves the peristalsis and overcomes the constipation.
7. It relieves, indigestion, flatulence.
8. This asana helps in the management and prevention of diabetes
9. alleviates various types of sexual maladies
10. Improves the spinal strength

Special note :

1. Relaxation of the back muscle is essential in order to gain proficiency in this asana.
2. While bending forward, should bend from lumber and pushing from sacral, but don’t bend from the upper back.
3. The violent jerks in order to do asana will strain the back and hamstring muscles.
4. Synchronization of the breathing plays very important role in achieving this poses easily.

Contraindications of pashchimottanasana :

1.  Do not force the body to bend forward as it is easy to strain the back. Flexibility comes gradually.
2. Pschimottanasana shouldn’t be performed in the following conditions.
3. Abdominal ulcer; Asthma; Diarrhea; Back injury; Fracture, Pregnancy; Sciatica; New operation, Slipped Disc, hernia, spondylosis, heart diseases,

Conclusion :

In the modern day due to the increased sedentary life style the spine is quite prone to stiffness and the rigidity. It is the good practice to straighten the spine, which is fully stretched during the practice. -Somehow, it is also related to ‘the mother system of yoga’.