21.Trikonasana (
Triangle pose ) :
Stand erect, with
your legs apart. Stretch your arms up to shoulder level.
Bend your trunk forwards and twist to the left, looking
upwards and keeping your left arm raised at an angle
of 900. Place your right palm on your left foot without
bending the knees. Maintain this pose for a few seconds.
Then straighten up and return to the normal position.
Repeat the procedure on the other side.
Trikosana is an all-round
stretching exercise. It keeps the spinal column flexible
and reduces the fat on the lateral sides of the body. Besides,
it stimulates the adrenal glands and tones up the abdominal
and pelvic organs.
22.
Pranayama:
Prana means ‘ vital
force ‘ and Ayama means ‘ control ‘ in
Sanskrit. Thus Pranayama means the control of the vital
force through concentration and regulated breathing. By
means of controlled breathing that is, inhaling and exhaling
by holding the breath for a fixed time and changing the
rhythm of inspiration and expiration, it is possible to
influence the life-force in the body. Pranayama is the
process by which such conscious control is achieved through
controlled and rhythmical breathing . Pranayama purifies
the channels
along
which the life stream of ‘prana’ flows in the
body and prevents various disorders. It increases one’s
resistance to respiratory diseases.
The best position in which
to practice pranayama is the padmasana or lotus pose. If
for some reason that position is difficult to adopt, it
can be done while sitting in any comfortable pose. The
important thing is to keep the back, neck and head in a
straight line. The body should be in its natural relaxed
condition and this can be achieved by resting a few minutes
in shavasan.
If necessary,
use your right finger and thumb on either side of the nose
to control the right and left nostrils during inhalation
and exhalation. In practicing pranayama, a ratio of two
to one should be maintained throughout, that is, the exhalation
time should be double that required for inhalation. For
instance, if inhalation takes 5 seconds, exhalation should
take 10 seconds. Both inhalation and exhalation should
be smooth and quiet. Some varieties of pranayama beneficial
in the treatment of common ailments are as follows :
1.
Anuloma
viloma :
This is also known as
Nadishuddhi pranayama. Sit in any comfortable meditative
pose, keeping your head,neck and spine erect. Rest your
left hand on your left knee. Close your right nostril
by pressing the tip of your right thumb against it. Breathe
out slowly through the left nostril. Inhale slowly and
deeply through the left nostril, keeping the right nostril
closed.
Close
your left nostril with the little finger and ring finger
of your right hand and exhale through the right nostril.
Then inhale through the right nostril, keeping the left
nostril closed and, lastly, exhale through the left nostril,
keeping the right nostril closed. This completes one
round ofanuloma-viloma. Repeat the entire process. Inhaling
and exhaling should be done very slowly, without making
any sound.
This pranayama is a process
of purification. It strengthens the lungs and calms the
nerves. It helps cure cough and cold, insomnia, chronic
headache and asthama.
