Yogmudrasana is a forward bending asan, done in the sitting posture. The term Yog is contained in the very name of this asan; thus, it also has an esoteric significance of surrender to the divine power.
Starting posture
- Sit comfortably in Padmasan or Sukhasan.
- Gently close your eyes, keep your back straight
- Take your hands behind, and hold the wrist of one hand with the other
Steps
- Take a deep, gentle inhalation
- As you exhale, bend forward, stretching your spine. Stretch, as you move down, with the forward motion.
- Ensure that there is no movement below the waist.
- Bring your forehead close to the floor and try to touch it. If your forehead doesn't come that close, just bend as much as you can.
- Keep the shoulders and elbows relaxed
- Bow down the head slightly, holding the final position with complete stillness and reverence, with the spirit of surrender, to attain the state of Yog
- Breathe gently.
- Inhaling, return to the starting position very slowly. Keep your eyes closed for few moments, and open with harmony.
- Put your palms by the side, with the spine straight to sit in Dandasan, and arch back slightly for few seconds, as a counter posture.
Benefits
- Improves digestion. Massages abdominal organs
- Strengthens the spine
Limitations
- Spinal or abdominal injury, Hernia
- Hypertension, serious cardiac conditions, high BP - should exercise caution.
Watch the way in which the practitioner goes into the asan by stretching the spine, and not bending; and also, the manner in which she releases the posture,
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