\u092d\u0941\u091c\u0919\u094d\u0917\u093e\u0938\u0928 <\/span>[bhuja\u1e45g\u0101sana]<\/span> Starting position.<\/strong> Lie on the ground face down, your head rest-ing on your forehead or the chin, legs together, toes stretched out. The palms of your hands should be put on the ground slightly before your head, fingers extended, distance between hands about 20 cm. All the body, especially your shoulder blades relaxed as much as possible.<\/p>\n <\/p>\n <\/p>\n NOTE<\/strong> that having problems with the heart chakra the prac-titioner will unconsciously bring his hands together or even joint his fingers, reducing chakra\u2019s energy effect, so this should be watched.<\/p>\n <\/p>\n Technique.<\/strong> At the exhalation do a slow backward arching with the spine, lifting vertebras one by one starting from your neck down to the lower back. Stay in the final position, breathing rhythmically. Going down is done at the exhalation, i.e. ending the position, we bring down, like a snake, by turns vertebra of the lower back, then of the thorax and of the neck, finally lying down the head.\u00a0<\/span><\/p>\n <\/p>\n \u00a0<\/span><\/p>\n Particularities of performing.<\/strong> The feeling of a strained anterior-middle channel should move from the head down. Staying in the main part of asana, you should keep this strain long all the meridian. \u00abLet-ting down\u00bb the tension at any part completely reduces to zero all the effect from the asana. Most often we take off the tension in the neck zone (the practitioner stops throwing back his head). In this case energy doesn\u2019t go up in the head and \u00absticks\u00bb in the shoulders, stimulating the development of osteochondrosis.<\/a><\/span><\/p>\n Here is the energy mechanism<\/strong> of this asana. Consequently en-tering asana we stretch our anterior-middle meridian\u00b9<\/a>, opening it. To open an anterior-middle meridian you have to stretch it so that the energy could flow in it, but it has to be stretched completely (at the full length), gradually and successively<\/strong>. The energy is gathered in the lower part of the body and after staying in the pose (when beginners start practicing yoga and still have \u00abdirty\u00bb channels, the effect can come even after asana) it goes up the spine channel, which is accompanied by the warm or even hot feeling moving up, to the head<\/strong>. Such an effect from Bhujangasana is mentioned in \u00abGheranda Samhita\u00bb.<\/span><\/p>\n \u00abFire of digestion in the body will rise intensively, all diseases will be cured and the snake-like Goodness (Kundalini) will wake up and rise thanks to practicing Bhujangasana\u00bb (2.43).<\/span><\/i><\/p>\n After asana the face and the ears can become red. The rising heat determines for how long you must stay in the posture.<\/a><\/span><\/p>\n Every asana must be done till the needed energy effect from it is achieved. Staying in it longer is needless\u00b2<\/a>.<\/b><\/p>\n <\/p>\n Mistakes in doing Bhujangasana <\/p>\n <\/p>\n Exiting the pose, we close meridians, at the same time \u00absmoothing\u00bb and returning the non-lifted by the anterior channel energy back by the posterior meridian. The understanding of energy mechanism explains the importance of entering and exiting the pose correctly. The channel opens when it is stretched at all its length.<\/strong> The block just in one place completely changes the energy picture of asana: the energy so to say sticks in the blocked zone, which can lead to unpleasant feelings and even provoke diseases. The most common mistake in entering this pose is not to lift the heart zone and after lifting the neck continue arching the lower back. As a result the energy doesn\u2019t go through the anterior channel and doesn\u2019t go up the posterior channel. The heart vertebra doesn\u2019t activate and the lower back vertebra gets traumatised because of the too zealous performance. <\/span><\/p>\n After this asana you should lie down for 1-3 minutes, practicing rhythmical breathing. As it was already said, the heat can go up even after doing the pose. Energy passes at a certain speed. The \u00abcleaner\u00bb your channels are, the faster energy passes.<\/strong> When the beginner starts practicing yoga, his channels are quite \u00abdirty\u00bb, so that it takes up to 3 minutes for the energy to pass, but later this process can take some seconds. <\/span><\/p>\n The inner criterion<\/strong> of doing Bhujangasana right is the heat you feel, when the energy passes. After some practices there will be less heat, which means the asana can be intensified, for example, by putting your legs apart. <\/span><\/p>\n Initially you can feel other things than heat: pricking (like when your limb grew numb), chill, vibration, shivers etc. These sensations can appear when you start doing yoga and clean your channels (espe-cially pricking, localized around the problem zone).\u00a0<\/span><\/p>\n <\/p>\n Making Bhujangasana with the assistant<\/b><\/p>\n It is important to do Bhujangasana only by longitudinal muscles of the back. Arms don\u2019t participate in this asana, to check for this try to lift your hands while being in the pose. In this asana only the foresaid muscles of our back are working, not those of legs, jaws, eyes, fore-head, which can strain by reflex. Such correlations we call \u00abpathogenic arches\u00bb. In most cases these are stereotypes of movement, formed mis-takenly and making people waste some energy for nothing. To break down pathogenic arches \u2014 to master every group of muscles \u2014 is one of hatha\u2019s goals. <\/strong><\/span><\/p>\n Understanding how important it is to do asanas correctly, and that initially we tend not to notice our problem zones, it makes sense to start learning Bhujangasana and other basic postures with the help of another person, who\u2019d control, if you enter and exit the pose correctly. <\/span><\/p>\n Every zone must be evenly activated. Your assistant can hold tight your spine with his hands, preventing the lower back from arching before the thoracic spine. He mustn\u2019t press, just set it. His fingers must stay on the muscles long the spine, not on your backbone. When a person lies relaxed it is easy to feel. Longitudinal muscles are relaxed when there is no tension and no contractions in them. If the practitioner goes up by these muscles (Bhujangasana isn\u2019t a push-up, it doesn\u2019t involve hands at all), all muscles long the spine are straining evenly bottom-up. Your assistant can feel, when the tension comes to his fingers, stop you in this position and move his fingers 2\u20133 dossals down. Then you con-tinue arching and gradually come to the fourth vertebra. This way you breathe normally and should be controlled not to relieve strains in your neck \u2014 the energy will stop moving to the head and osteochondrosis can be provoked.<\/span><\/a><\/a><\/span><\/p>\n Notes<\/span><\/i><\/p>\n 1. \u00a0Speaking about meridians we use Chinese terms, although those meridians by which energy flows, in yoga aren\u2019t completely the same as in Acupuncture, because the are located not on the surface, but deep in muscles. Nevertheless having no other elaborated terminology we\u2019ll use the closest one.<\/span>\u2191<\/a><\/span><\/p>\n 2.<\/span>\ufffcThis rule is true for beginners.\u2191<\/a><\/span><\/p>\n <\/p>\n \u092a\u0936\u094d\u091a\u093f\u092e\u094b\u0924\u094d\u0924\u093e\u0928\u093e\u0938\u0928 <\/span>[pa\u015bcimott\u0101n\u0101sana]<\/span> Paschimottanasana is a counter pose after Bhujangasana. <\/span><\/p>\n Starting position.<\/strong> Lie down on your back, feet together, hands long your body.<\/span><\/p>\n Technique.<\/strong> Inhaling to the full, stretch your hands above your head, stretch you body from fingers to toes. Ex-haling, sit down, making 90\u00ba with your body, hands above the head, parallel to your upper body. Then as if someone is pulling you by the hands, bend ahead to your legs, starting from lower vertebra up the spine. Stay in this position, breathing rhythmically.<\/p>\n <\/p>\n To exit this pose, do everything in the reverse order: from your head zigzag-ging, first stretch out your chin, arch with your chest, raise your torso and then lie down on the back. It is important to enter the pose this way, because we open our posterior-middle meridian bottom-up from toes to top, which means we must close it the same way \u2014 top-down. So we must exit the pose this way, \u00absnake-like\u00bb, as if entering Bhujangasana. Exiting asana this way, we not only close our channel, but also stabilise the energy.<\/strong> For example, you have brought some energy to the head \u2014 it will partly go down the anterior-middle channel, the rest won\u2019t make it. Not to have a heavy feeling in your head after doing this asana, we drive the rest of energy down the posterior-middle channel, exiting the pose \u00ablike a snake\u00bb.<\/p>\n Particularities of performing.<\/strong> The feeling of tension in posterior-middle channel should move bottom-up. Staying in the static part of asana, you should keep the tension long all the meridian: from top to toes. Breaking in this tension closes the channel and brings to zero all the effect from asana. In addition to making energy move, this pose can also activate etheric tockays in the external field, i.e. in the outer part of our etheric body, surpassing our physical body, around us. The first clue to work with this energy is to move your hands right. In asanas the etheric energy follows the hands. So hands must always be straight and strained.<\/p>\n <\/p>\n Mistakes in doing Paschimottanasana<\/b><\/p>\n <\/p>\n Doing asana with an assistant <\/p>\n \u0935\u0915\u094d\u0930\u093e\u0938\u0928 <\/span>[vakr\u0101sana]<\/span> <\/p>\n <\/p>\n Vakrasana is one of the local-stretching squeezing poses.<\/p>\n Starting position.<\/strong> Sit on the floor.<\/p>\n Technique.<\/strong> Put one foot to the opposite buttock (as if entering the lotus). The other leg bend in the knee and put over the opposite hip, the foot parallel to this hip. The back is straight and perpendicular to the ground. The shoulders are at one level, both buttocks \u2014 on the ground. Slowly pull the knee to our chest to feel the strain in the buttock. Pain in the buttock is explained by a non-realised sexual energy, which we assign to our body.<\/p>\n <\/p>\n \u00a0<\/span> \u00a0<\/span><\/p>\n Particularities of performing.<\/strong> You shouldn\u2019t crook to the knee or pivot to reach it. The posture must be absolutely straight.<\/p>\n <\/p>\n <\/p>\n <\/p>\n \u0905\u0930\u094d\u0927\u092e\u0924\u094d\u0938\u092f\u0947\u0928\u094d\u0926\u094d\u0930\u093e\u0938\u0928 <\/span>[ardhamatsyendr\u0101sana]<\/span><\/p>\n <\/p>\n <\/p>\n Starting position.<\/strong> Vakrasana.<\/p>\n Technique.<\/strong> Pivot your spine in the direction of your upper knee, to rest on it. Your back must stay absolutely straight, shoulders at the same level. Don\u2019t lift your buttocks off the floor. Pivoting must be even \u2014 from coccyx to upper cervical vertebra.<\/p>\n Particularities of performing.<\/strong> You should achieve a feeling of even tension-pivoting of longitudinal muscles of your back: from the head to the coccyx. In this asana the spine must be perfectly straight and perpendicular to the ground.<\/p>\n <\/p>\n <\/p>\n Ardhamatsyendrasana is a very effi-cient pose in treating osteochondrosis and scoliosis, but on conditions that it is done correctly, i.e. with the straight back. If these conditions are not fulfilled, the performance of asana can worsen these diseases.<\/p>\n <\/p>\n Mistakes in doing Ardhamatsyendrasana<\/strong><\/p>\n <\/p>\n <\/p>\n This is a completely balanced complex for beginners.<\/strong> To do it thoroughly and with no hurry, it takes about 15 minutes. You should never hurry to do exercise and learn to take pleasure from every asana. This complex cleans main meridians and drives energy by the main round, which can be correlated with the microcosmic orbit in Chinese tradition. If you practice at your own, you can do this complex during one month. After that you\u2019ll become used to these exercises, and the effect from asanas will diminish. In this case (and only in this case!) you can (and should) widen this complex and add some more complicated asanas.<\/p>\n When people start practicing yoga, they can get agitated (especially, if they feel an effect from asanas): they want to practice more, to do more asanas etc. It is the wrong way. Firstly passionate desires burn out quickly, secondly the amount of energy you can accumulate during one yoga session is limited by the capacity of your chakras. In a one-litre jar you can put only one litre of water. With time and practice this volume will increase together with the energy potential of the practitioner. At this point you can spend 40\u201350 minutes doing yoga, including hygiene, warming-up and rhythmical breathing before going to sleep \u2014 it will be enough. The hurry is a state where our energy runs before us, to the future, that\u2019s why we can\u2019t reach it. We should work with ourselves gradually without violence.<\/p>\n <\/p>\n Mastering this group of asanas should be done after having mastered asanas of the first group, as well as when the physiological effect from them diminishes (there is no more physiological sensation of heat). In the yoga complex these asanas should be done after the postures of the previous group, because they provide the more intensive \u00abuntwisting\u00bb of energy as for its density and the length of trajectory (activating channels in arms and legs).<\/p>\n \u00a0<\/span><\/p>\n \u0909\u0937\u094d\u091f\u094d\u0930\u093e\u0938\u0928 <\/span>[u\u1e63\u1e6dr\u0101sana]<\/span> <\/p>\n <\/p>\n As for its action and technique, this asana is similar to Bhujangasana, but it is \u00abmore powerful\u00bb, because it uses gravity and activates the hips.<\/p>\n Starting position.<\/strong> Take an onknee position \u00abJapanese-like\u00bb, feet on toes, hips open at 15 degrees (in yoga this position is called \u00abvadjrasana\u00bb).<\/p>\n Technique.<\/strong> Inhaling, arch in the spine, starting from upper vertebra, like in Bhujangasana, gradually stretching out anterior-middle meridian. At last stick ahead your pelvis, grab your heels by your hands and rely on them. Exit exhaling in reverse order, straightening yourself bottom-up, vertebra per vertebra.<\/p>\n <\/p>\n <\/p>\n Particularities of performing.<\/strong> In the static position of asana pelvis and knees should be in one line. Avoid \u00absharp turns\u00bb in the spine. The tension must be evenly distributed from the knees to the chin.<\/strong> Those who have blocks in the anterior part of their hips (which indicates that their Svadhishthana is clogged) find it more difficult to do this asana, but this practice can help them to release the block and to liberate the non-realised sexual energy, which tends to accumulate in the anterior part of the hips. For men this asana can help with the problems of pre-mature ejaculation.<\/p>\n \u00a0<\/span><\/p>\n \u092a\u093e\u0926\u0939\u0938\u094d\u0924\u093e\u0938\u0928 <\/span>[p\u0101dahast\u0101sana]<\/span> <\/p>\n
\n<\/span> \u092d\u0941\u091c\u0919\u094d\u0917 [bhuja\u1e45ga] cobra<\/em><\/span>
\n<\/span> \u0906\u0938\u0928 [\u0101sana] pose<\/em><\/span><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u0411\u0445\u0443\u0434\u0436\u0430\u043d\u0433\u0430\u0441\u0430\u043d\u0430-1-300x240.webp\")
<\/a><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u0411\u0445\u0443\u0434\u0436\u0430\u043d\u0433\u0430\u0441\u0430\u043d\u0430-2-300x288.webp\")
<\/a>
\n<\/b><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u0411\u0445\u0443\u0434\u0436\u0430\u043d\u0433\u0430\u0441\u0430\u043d\u0430-3-2-300x114.jpg\")
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u0411\u0445\u0443\u0434\u0436\u0430\u043d\u0433\u0430\u0441\u0430\u043d\u0430-3-1-300x125.jpg\")
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u0411\u0445\u0443\u0434\u0436\u0430\u043d\u0433\u0430\u0441\u0430\u043d\u0430-5-300x288.webp\")
Paschimottanasana<\/strong>\u2014straining spine pose<\/h4>\n
\n<\/span> \u092a\u0936\u094d\u091a\u093f\u092e [pa\u015bcima] spine <\/em><\/span>
\n<\/span> \u0909\u0924\u094d\u0924\u093e\u0928 [utt\u0101na] straining<\/em>\u00a0<\/span>
\n<\/span> \u0906\u0938\u0928 [\u0101sana] pose<\/em><\/span><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u041f\u0430\u0448\u0447\u0438\u043c\u043e\u0442\u0442\u0430\u043d\u0430\u0441\u0430\u043d\u0430-300x240.webp\")
<\/a><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u041f\u0430\u0448\u0447\u0438\u043c\u043e\u0442\u0442\u0430\u043d\u0430\u0441\u0430\u043d\u0430-1-300x240.webp\")
<\/a>![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u041f\u0430\u0448\u0447\u0438\u043c\u043e\u0442\u0442\u0430\u043d\u0430\u0441\u0430\u043d\u0430-2-300x240.webp\")
\n<\/b><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u041f\u0430\u0448\u0447\u0438\u043c\u043e\u0442\u0442\u0430\u043d\u0430\u0441\u0430\u043d\u0430-3-300x240.webp\")
Vakrasana\u2014<\/strong>curved pose<\/h4>\n
\n<\/span> \u0935\u0915\u094d\u0930 [vakra] curved<\/em>\u00a0<\/span>
\n<\/span> \u0906\u0938\u0928 [\u0101sana] pose<\/em><\/span><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u0412\u0430\u043a\u0440\u0430\u0441\u0430\u043d\u0430-1.webp\")
<\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-vakrasana-simplified-245x300.webp\")
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u0412\u0430\u043a\u0440\u0430\u0441\u0430\u043d\u0430-2-300x212.webp\")
<\/strong>1 \u2014 the lower back is crooked (no tension in a buttock);
2 \u2014 one of the buttocks doesn\u2019t touch the ground (energy gets stuck in the kidney);
3 \u2014 not the knee is reaching the body, but the body goes to the knee.<\/figcaption><\/figure>\nArdhamatsyendrasana<\/strong>\u2014pivoted spine pose<\/h4>\n
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-arthamatsiendrasanax2-798x1024.webp\")
<\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-arthamatsiendrasana-simple-300x240.webp\")
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-arthamatsiendrasana-mistake-1-257x300.webp\")
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-arthamatsiendrasana-mistake-2-214x300.webp\")
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-arthamatsiendrasana-mistake-3-214x300.webp\")
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-arthamatsiendrasana-mistake-4-300x300.webp\")
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-arthamatsiendrasana-mistake-5-171x300.webp\")
Second group of asanas<\/h3>\n
Ushtrasana\u2014<\/strong>camel pose<\/h4>\n
\n<\/span> \u0909\u0937\u094d\u091f\u094d\u0930 [u\u1e63\u1e6dra] camel<\/em>\u00a0<\/span>
\n<\/span> \u0906\u0938\u0928 [\u0101sana] pose<\/em><\/span><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-ushtrasana-1024x819.webp\")
<\/a><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/a-ushtrasana-pases-300x97.webp\")
<\/a>Padahastasana\u2014<\/strong>feet to hands pose<\/h4>\n
\n<\/span> \u092a\u093e\u0926 [p\u0101da] feet<\/em><\/span>
\n<\/span> \u0939\u0938\u094d\u0924 [hasta] hand<\/em><\/span>
\n<\/span> \u0906\u0938\u0928 [\u0101sana] pose<\/em><\/span><\/p>\n
![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u041f\u0430\u0434\u0430\u0445\u0430\u0441\u0442\u0430\u0441\u0430\u043d\u0430-0.webp\")
<\/a><\/p>\n![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u041f\u0430\u0434\u0430\u0445\u0430\u0441\u0442\u0430\u0441\u0430\u043d\u0430-300x154.webp\")
<\/a>![\"\"](\"https:\/\/www.in.yoga\/wp-content\/uploads\/2024\/06\/\u041f\u0430\u0434\u0430\u0445\u0430\u0441\u0442\u0430\u0441\u0430\u043d\u0430-1-300x154.webp\")