Swan asana complex. Hatha yoga. Yoga poses (asanas). Swan pose (Svanasana). It doesn’t matter what the pose looks like

Swan Pose

The asana tones the abdominal area as the pressure of the elbows on the abdominal aorta promotes proper blood supply to the abdominal organs. This improves digestion and prevents the accumulation of toxins in the body. The asana develops and strengthens the forearms, elbows and wrists.

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Procedure for performing the exercise

Get on your knees with them slightly apart.
Bend forward and place your palms on the floor with your fingers pointing forward and your thumbs touching.
Bend your elbows and bring your forearms together. Place the diaphragm on your elbows and your chest on the back of your upper arms.
Stretch your legs one at a time and keep them together.
Exhale, swing your torso forward and, keeping your body weight on your wrists and hands, lift your extended legs off the floor, bringing your feet together and keeping your legs parallel to the floor.
Balance in this position for as long as possible without holding your breath. The forearms will not be perpendicular to the floor due to the amount of pressure on the wrists as the fingers point forward. Therefore, it is more difficult to balance in Hamsasana than in Mayurasana. Because the diaphragm is under pressure, breathing will be labored and uneven. The weight of the body will not be on the forearms, as in Mayurasana.
Exhale, lower your head and toes to the floor. Place your knees on the floor near your hands, free your elbows from the weight of your body, lift your hands and head off the floor and relax.

Attention

Before starting the exercise, you should stretch your wrists and shoulders.

Namaste, dear practitioner!

We present to your attention the most complete Catalog Asan and yogic exercises. Asanas were developed by ancient Yogis as a way to heal the body and calm the mind in preparation for more advanced practices. Translated from Sanskrit Asana means – stable and comfortable position. These exercises work on all three levels of a person - at the body level, at the mind level and at the level of awareness. Therefore, the correct approach to practice asana will make you better in many aspects of your life. There is also a mobile version Asan catalog.

The Asan catalog is divided into the following sections

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Procedure for performing the exercise

Get on your knees with them slightly apart.

Bend forward and place your palms on the floor with your fingers pointing forward and your thumbs touching.

Bend your elbows and bring your forearms together. Place the diaphragm on your elbows and your chest on the back of your upper arms.

Stretch your legs one at a time and keep them together.

Exhale, swing your torso forward and, keeping your body weight on your wrists and hands, lift your outstretched legs off the floor, bringing your feet together, and keep your legs parallel to the floor.

Balance in this position for as long as possible without holding your breath. The forearms will not be perpendicular to the floor due to the amount of pressure on the wrists as the fingers point forward. Therefore, it is more difficult to balance than in. Because the diaphragm is under pressure, breathing will be labored and uneven. The weight of the body will fall on the forearms, as in.

Exhale, lower your head and toes to the floor. Place your knees on the floor near your hands, free your elbows from the weight of your body, lift your hands and head off the floor and relax.

Attention

Before starting the exercise, you should stretch your wrists and shoulders.

The little fingers are close together and the fingers are facing the feet, whereas in Hamsasana the fingers are pointing towards the head and the thumbs are touching. This pose is reminiscent of balancing techniques in modern gymnastics.

Get on your knees, spreading them slightly.
Bend forward and place your palms on the floor, with your fingers pointing forward and your thumbs touching.
Bend your elbows and bring your forearms together. Place the diaphragm on your elbows and your chest on the back of your upper arms.
Stretch your legs one at a time and keep them together.
Exhale, swing your torso forward and, keeping your body weight on your wrists and hands, lift your extended legs off the floor, bringing your feet together and keeping your legs parallel to the floor. .
Balance in this position for as long as possible without holding your breath. The forearms will not be perpendicular to the floor due to the amount of pressure on the wrists as the fingers point forward. Therefore, it is more difficult to balance in Hamsasana than in Mayurasana. Because the diaphragm is under pressure, breathing will be labored and uneven. The weight of the body will not be on the forearms, as in Mayurasana.
Exhale, lower your head and toes to the floor. Place your knees on the floor near your hands, free your elbows from the weight of your body, lift your hands and head off the floor and relax.

This pose tones the abdominal area as the pressure of the elbows on the abdominal aorta promotes proper blood supply to the abdominal organs. This improves digestion and prevents the accumulation of toxins in the body. The asana develops and strengthens the forearms, elbows and wrists.

Indications for using the exercise

General information about asanas

The asana gives stability, health and mobility. A stable and pleasant posture creates mental stability and prevents inconsistency of thoughts. Asanas are not just gymnastic exercises, they are poses. They require a clean, well-ventilated area, a mat and determination to complete, while other physical education systems require large sports fields and expensive equipment. Asanas can be performed alone, as the limbs of the body provide the necessary weight and counterbalance. Through practice in asanas one gains agility, balance, endurance and greater vitality.

The asanas have been perfected over the centuries to affect every muscle, nerve and gland of the body. They provide a good build, with strong and elastic muscles that do not bulge outward, and protect the body from disease. They relieve fatigue and calm the nerves. But their main significance lies in the training and discipline of the mind.

Many artists, acrobats, athletes, dancers, musicians and athletes also have an excellent physique and excellent control of their body, but do not know how to control their mind, intellect and self. Therefore, they are not in harmony with themselves and among them it is rare to find a balanced personality . They often put their body above all else. It cannot be said that a yogi underestimates his body, but he thinks not only about its improvement, but also about his feelings, mind, intellect and soul.

By performing asanas, a yogi subjugates his body and makes it an instrument of the spirit. He knows that the body is a necessary instrument of the spirit. A soul without a body is like a bird without the ability to fly.

The yogi is not afraid of death, knowing that in time everything comes to an end. He knows that the body is constantly changing and depends on childhood, youth, old age. Birth and death are natural phenomena, but the soul is not subject to them. Just as a person throws off his worn-out clothes and puts on a new one, so the inhabitant of the body throws off the worn-out ones and puts on new ones.

The yogi believes that the body was given to him by God not only for pleasure, but also for serving his neighbors every minute of his life. He does not consider the body to be his property. He knows that God, who gave him the body, will one day take it back.

The one who performs asanas, firstly, gains health. Health is not just existence. This is not a product that can be bought with money. This benefit can only be acquired through persistent, hard work. This is a state of complete balance of body, mind and spirit. Health is when a person forgets about his physical and mental condition. By performing asanas, the yogi becomes free from physical ailments and mental irritations. By serving humanity, he submits his actions and their fruits to God.

The yogi realizes that his life and all his activities are part of the divine activities in nature, which manifest and act in the form of man. In the beating of his pulse and the rhythm of his breathing, he recognizes the changing periods of the seasons and the fluctuations of the life of the universe. His body is a temple in which the Divine Spark lives. He feels that to neglect the needs of the body, to deny them or to think of them as something undivine would be to neglect and deny the life of the universe of which he is a part. The needs of the body are the needs of the divine spirit, which exists through the body. The yogi does not look for God in the heavens, he knows that God is within him. He senses the kingdom of God within and without and finds paradise within himself.

Where does the body end and where does the mind begin? Where does the mind end and where does the spirit begin? They cannot be separated, since they are interconnected and are only different aspects of the same all-encompassing Divine consciousness.

A yogi never neglects or mortifies his body or mind, but cherishes them. For him, the body is neither an obstacle to his spiritual liberation nor a cause of failure, but an instrument of achievement. He strives to make the body strong, like lightning, healthy and free from suffering, in order to devote it to the service of God, for which it is intended. The Self cannot be understood without strength, mindfulness and purpose. Just as an unfired clay pot dissolves in water, so the body quickly decomposes. So burn it persistently in the fire of yogic discipline, purifying and strengthening it.

The names of the asanas are significant; they illustrate the principle of evolution. Some are named after plants, such as tree (vriksha) and lotus (padma); others are in honor of insects: the locust (shalabha) and the scorpion (vrichika); some more in honor of aquatic animals and amphibians: fish (matsia), turtle (kurma), frog (bheka or manduka), crocodile (nakra). There are asanas named after birds: rooster (kukkuta), heron (baka), peacock (mayura), swan (hamsa), as well as after four-legged animals: dog (shvana), horse (vatayana), camel (ushtra), lion (simcha). The names of reptiles, for example, snake (bhujanga), and the name of the human embryo (garbha-pinda) are also not forgotten. Some asanas are named after legendary heroes, for example, Virabhadra and Hanuman, the son of the Wind. The names of the sages used are Bharadwaja, Kapila, Vasishtha and Vishwamitra. Some asanas are named after the gods of the Hindu pantheon, others are reminiscent of avatars, embodiments of Divine power. While performing asanas, the yogi’s body takes on diverse forms resembling various creatures. His mind is so trained that it does not despise a single creature, since it knows that in the whole gamut of creation, from the lowest insect to the perfect sage, breathes the same Universal Spirit, which takes countless forms. The yogi knows that the highest form is Formlessness. He finds unity in universality. Those asanas are true in which the thought of Brahman flows unhindered and continuously in the mind of the student.

The necessary conditions

A house cannot stand without a solid foundation. A complete personality is impossible without adhering to the principles of yama and niyama, which lay a solid foundation for the development of character. Practicing asanas without relying on the principles of yama and niyama is just acrobatics.

The qualities required for a practitioner are discipline, faith, perseverance and perseverance in regular, without interruption, exercises.

Cleansing and food

Before performing asanas, you should empty your bladder and intestines. Inverted postures promote bowel function. If a student suffers from constipation or it turns out to be impossible to empty the bowels before starting classes, one should start with Shirshasana and Sarvangasana and their variations. You can begin other poses only after cleansing the intestines. Under no circumstances attempt difficult asanas without first emptying your intestines.

Ablutions

Asanas are easier to perform after bathing. After them, the body becomes covered with sticky sweat and it is advisable to take a bath 15 minutes after the end of the exercises. Taking a bath or shower before and after performing asanas refreshes both the body and mind.

Food

It is preferable to perform asanas on an empty stomach. If this is difficult, you can drink a cup of tea, coffee, cocoa or milk before them. After a very light meal, at least an hour should pass before classes, after a heavy meal - at least four hours. Half an hour after finishing the exercises, you can eat.

Class time

Sun

Do not perform asanas after a long (several hours) stay in the hot sun.

Place

You need to practice in a clean, well-ventilated place, where there are no insects or noise.

Do not do asanas on a bare floor or in an uneven place. You need to lay a folded blanket on a flat floor.

Cautions

During exercise, no excessive tension should be felt either in the facial muscles, ears and eyes, or in breathing.

Closing your eyes

In the initial period, keep your eyes open. Then you will know what you are doing and where you are going wrong. If you close your eyes, you will not be able to follow the necessary body movements and even the direction of the pose. You can keep your eyes closed only when you have mastered some asana perfectly, since only then will you be able to regulate body movements and feel the correct extensions.

Mirror

If you do asanas in front of a mirror, it should reach the floor and be strictly perpendicular to it, otherwise the poses will look slanted according to the angle of its inclination. If the mirror does not reach floor level, you will not be able to observe the movements and posture of the head and shoulders in inverted poses.

Brain

While performing asanas, only the body should be active, the brain remains a passive but vigilant observer. If asanas are performed with the participation of the mind, you will not be able to see your own mistakes.

Breath

In all asanas you need to breathe only through your nose and not through your mouth.

Do not hold your breath while entering or remaining in the pose. Follow the instructions regarding breathing that are given when describing the techniques for performing various asanas.

Shavasana

After finishing the exercises, always lie down for at least 10-15 minutes in Shavasana, this relieves fatigue.

Asanas and pranayama

Before you begin pranayama, carefully read the relevant tips and warnings (found on the “Important!” tab). Pranayama can be practiced either very early in the morning before asanas, or in the evening after their completion. In the morning, pranayama can be practiced for 15 to 30 minutes, then it should be performed for a few minutes, Baddha Konasana and Upavistha Konasana can be performed throughout pregnancy at any time of the day (even after eating, just do not bend forward - they cannot be performed immediately after eating), since both of these asanas strengthen the pelvic muscles and lower back, and also significantly ease labor pains.

In the first month after childbirth, you should not do any asanas. Then you can begin moderate exercise. Gradually increase the course. Three months after giving birth, you can freely perform all asanas.

The effect of asanas

Improper practice of asanas causes discomfort and tension after just a few days. This is evidence that classes are being conducted incorrectly. If you are unable to find the mistake yourself, it is better to turn to a person who has succeeded in your studies and listen to his advice.

The correct technique for performing asanas brings a feeling of lightness and vigor to the body, as well as the mind, a feeling of unity of body, mind and soul.

Long-term practice changes the student's views. He becomes more disciplined in food, sexual relations, cleanliness, improves his character, and becomes a new person.

When the asana is well mastered, it is performed without effort and discomfort. Movements become graceful. When performing asanas, the body of the student takes on many forms, which are found in various beings, from the lowest insect to the most perfect sage, and he discovers that in all beings the same Universal Spirit is breathing - the Spirit of God. During practice, he looks inside himself and feels the presence of God in various asanas, which he performs as if he is falling at the feet of the Lord.

Hamsasana (swan pose) technique: From a standing position (legs together), lower yourself to your knees, spreading them wider. Press your palms

on the floor between your knees, turning your palms with your fingers towards your feet. Bend your elbows, lean forward and rest your stomach on your upper arms and elbows. Keeping your legs together, extend them back until they are completely straight. Raise your head up.

In the final position, the body balances only on the tips of the toes and palms. Hold the final position for as long as is convenient for you.

Concentration: For spiritual improvement - on the manipura chakra. For mental and physical training - on breathing or abdomen.

Subsequence: This asana can be practiced at any time of the day.

Restrictions: The practice of the asana is not recommended for people with stomach or duodenal ulcers, hyperacidity, hernia, high blood pressure or excessively dilated blood vessels due to taking antibiotics.

Benefits of practice: The asana strengthens the abdominal organs and abdominal muscles; helps remove worms from the stomach and intestines; stimulates appetite, eliminates constipation and helps get rid of amoebic dysentery.

In this issue we will introduce you to two postures that reduce pain in the spine, calm, and relax, which are performed in a sitting position.

Hamsasana or Swan pose

This pose: can strengthen the back and arm muscles; it perfectly stretches the entire spine; trains and strengthens the tone of the buttock muscles; reduces lower back pain. It is recommended to perform it as a balance after bending forward in a sitting position.

Precautions: You need to be careful when performing this if you have problems with your knees or back.

1. Starting position. Get on your knees, then lower yourself onto your hands.

2. Place your palms directly under your shoulders, arms straight, fingers facing forward.

3. Place your knees directly under your pelvis, shins and insteps on the floor, and toes pointing back. The body is parallel to the floor.

4. INHALE, gently lift your head and look forward, straighten your chest and gently bend at the lower back, like a cat.

5. EXHALE, drawing in your lower back, gradually move your arms forward shoulder-width apart and lower your torso (tailbone pointing up). Leaning on your hands, bend lower, place your head on the floor between your hands (feel your back stretch). Relax your head and neck. The legs in this position can be either fully straightened or in the same position (kneeling on the floor), depending on your comfort and well-being.

6. Stay in this position, breathe evenly.

The asana is completed.

Pose "Murha Janusasana" or "Child's Pose" (fetal)

(sometimes pronounced by yoga masters as “Nataverasana”)

A magnificent “naturally colored” asana that will give you a surge of strength and a lot of positive energy.

This pose: significantly stretches the back; improves blood flow to the head and face; relieves tension in all parts of the body, relieves headaches, stabilizes blood pressure. It is recommended to perform it in the middle of the general lesson, or at will.

Precautions: Use caution if you have knee problems; do not enter the pose for a long time if you have problems with blood pressure; be careful when performing it during pregnancy, since the bulk of the body weight falls on the stomach in this position.

Tip: if your spine or excess weight does not allow you to bend forward this way, place a bolster (or a hard small pillow) under your forehead, or if you feel uncomfortable when your buttocks are on your heels, place a bolster on your heels.

So, let's start performing the asana...

1. Starting position. Get on your knees. Sit on your heels, back straight, facing forward, arms along your body, relaxed.

2. Move your legs together so that your knee joints and the inside of your ankles are touching. Keep your feet flat on the floor with your toes pointing forward and your upper thighs pointing up.

3. INHALE, lengthen your spine. Straighten your torso.

4. EXHALE, gently bend over your hips, while pulling your chin forward to straighten your back. With both buttocks on your heels, place your forehead on the floor in front of your knees (lie on your thighs).

5. Wrap your hands around your feet. Relax your back, neck and head.

6. Stay in this position as long as you like, breathing evenly.

(Note that while performing this pose, the entire back, spine, neck, head should be extremely relaxed, there should be no tension in them. It is as if you are lying down and at the same time resting on your own hips and bent knees).

7. Smoothly, slowly, straighten up with a BREATH. Relax.

The asana is completed.

PS. I would like to note that if by this time of studying Hatha Yoga poses you have already adopted a number of asanas, which you perform one after another, then after 15-20 asanas it is recommended to perform a relaxation asana, it is called “Savasana”. How to carry it out has already been described in this section. That is, if your overall lesson is designed for, for example, one hour and includes more than 40 asanas, then in the middle of the lesson it would be advisable to introduce a relaxation pose, repeating it at the very end of the hour-long lesson, but for a longer time by execution time. Yoga does not require or tolerate haste, and a pose such as Savasana can restore breathing, calm you and your body, concentrate and set it up for further performance of the following asanas in a general session.

To be continued…