Sirshasana ( the headstand)

This asana is considered the king of the asanas in hatha yoga.

Benefits

It increases blood circulation to the brain.
It slows heart rate and refreshes the body through deep breathing
It increases memory and concentration and intellectual capacity.

Steps To Follow:

Take a kneeling position.
Place your arms on the floor in front of you in a triangular position and lock your fingers.
Raise your hips slightly and place the crown of your head on the floor.
Support the upper back of your head with your locked fingers.
Lift your knees off the floor and take the feet toward the body until the back is perpendicular to the floor.
Raise both legs, bringing your knees towards your chest and your heels toward your buttocks.
Slowly raise your legs until they are perpendicular to the floor.
Breathe evenly and hold this position for several deep breaths.
Relax and come back to the starting position.

Limitation

Those suffering from high blood pressure, running ear or heart disease should not practice it.
Those having cough or chronic cold also should not practice it.

Pranayama For The Heart

Uddiyana Banda

In uddiyana, when one pulls the abdomen above and below the navel, it gives a very good massage to the ever-working heart from below. In this exercise, the heart is alternatively subjected to a decrease in pressure and thus gets an opportunity of building a healthier muscle.

Steps To Follow:

Stand erect.
Spread the legs and the legs should not be bent more at the knees.
Slowly lean forward. Place hands on the thighs and exhale fully, till all the breath is thrown out.
The chest be expanded and the abdomen must be drawn in. The upper portion of the abdomen will be pulled towards the ribs.
After pulling it completely, hold it for a few seconds till you can.
Then slowly relax the abdomen and stand erect after inhalation.

Nauli

It should be practiced after uddiyan bandha. It should be practiced always on an empty stomach and never after a meal.

Steps To Follow:

Stand erect with legs one foot apart.
Bend the legs a little and stoop forward.
Place your palms on thighs and touch the chest with your chin.
Inhale deeply and then exhale vigorously so as to force out all the air from the lungs.
Retain the breath and pull the abdominal region back so that there becomes a cavity in the abdomen.
Remain in this position for a few seconds and then relax. Inhale smoothly
Breathe deeply 3-4 times and then repeat the cycle.

Yoganidra Or Deep Relaxation

It is a powerful yoga technique, which helps one to achieve deep relaxation and awareness of ones own body through yogic sleep. This is practiced by lying down flat on the back. Close your eyes and exhale the air out completely from the lungs.

Mentally chant any mantra with perfect calmness. As one does this with tranquility, a spiritual energy is generated and different organs of the body absorb this energy. This energy works on the mind and its sub conscious part.. As a result, all physical and mental disorders get destroyed. Confidence, strong will and concentration increases. Peace of mind follows and enables the practitioner to attain calmness and clarity of mind.

Visualization And Imagery

This is a powerful tool to healing. Visualize your heart. Pink, healthy tissue, blood flowing freely through clear, strong arteries, rich red blood flowing out of your heart, through your arteries to feed every cell in your body. Create an image of an healthy heart in your mind. This image is to create healing and body will respond to what you tell it.

Meditation

Meditation is effective in reducing stress. Sit in a comfortable position. Take a deep breath, hold it briefly and exhale. Gently release any tension that you feel in Your body. Again take a second deep breath, hold it briefly and slowly exhale. Let go of all the thoughts that make you restless. Take a third deep breath and slowly exhale. Release all the energies and distractions from the body and move into a peaceful, serene and tranquil state of mind. Turn your attention to the heart And feel positive vibrations of love, compassion, forgiveness, understanding emanating from the heart. That will fill you with a feeling of well being and calmness.

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