Blissful Brain

The Blissful Brain is published by Gaia Thinking. For more information on how to order your copy, please click here.

Guardian G2: Mind over matter by Andy Darling

"Neuroscientist Shanida Nataraja has proven meditation does more than clear your head, it can put both halves of your brain to work, improving your concentration, memory, and decision-making...". To read more, please click here.

Upcoming talk: Yoga Ananda, Reigate, Surrey on Friday the 4th of June

Shanida Nataraja will be speaking at a seminar on The Blissful Brain on Friday, 04th June 2010 at 19:30 at Yoga Ananda Ltd. 46 Albert Road North, Reigate, Surrey, RH2 9EL. For more information, please click here.

Introduction to Yoga Continued

Please note that the yoga postures described below are best practiced under the supervision of a trained teacher. The information provided is only a guide to these postures and does not reflect a recommended sequence of postures.

1. Child pose – bala-asana:

Go down on your knees, with knees hip-width apart, buttocks resting on the ankles and hands, palm upwards on the thighs. Breath in and on the exhalation drop your chest between your knees, moving the arms forward above your head. Breathing in, again through the nostrils, push upwards by pressing down on the hands, lifting the torso and waist from the ground, arching the back and straightening the arms
With the head tilted backwards, hold this position before breathing out and returning to your original position on the floor

2. Upward dog pose:

Go on all fours, with palms completely flat, fingers spread, middle finger pointing front and arms and legs hip width apart and parallel. Lift the bum towards the ceiling and roll over the toes until arms legs are straight and you're on tip toes. Gradually lower the heels to the ground, feeling stretch in back of legs and gently finding opening in the chest and pelvic area as you push the spine down and back. Don't hold for too long, then come down and go into curled Child pose.

3. Cobra pose – naga-asana:

Lie on your stomach, head turned to one side, hands alongside the body, palms turned upwards. Placing your chin on the ground, breathe in through the nostrils and then breath out, move your arms with the exhalation to place the hands on either side of the chin. Breathing in, again through the nostrils, push upwards by pressing down on your hands, lifting the torso and waist from the ground, arching the back and straightening the arms. With your head tilted backwards, hold this position before breathing out and returning to your original position on the floor

4. Forward bend pose – ugra-asana:

Sit on the floor, with legs together and extended out in front of you, back straight, shoulders and head level and forward facing. Place your hands, palms down, on top of your thighs and then inhale deeply through the nostrils. Keeping your back straight and shoulders level, exhale and extend your arms straight out in front, parallel with your legs, with fingers pointed straight ahead and palms facing down. Inhale slowly whilst raising your arms over your head, keeping them straight and parallel with each other, and bending and tilting your head backwards, as far as is comfortable. Look up at your pointed hands. Exhale slowly, bending forward at the waist until you can grasp your feet (or ankles) with your hands. Bring your head as close to your knees as possible whilst keeping your legs straight. Hold the position for the length of the exhaled breath and then inhale and return to your initial sitting position.

5. Standing pose:

Feet hip-width apart, feet parallel, relaxing neck and head, eyes looking straight ahead. Gently allow legs to bend and simultaneously allow arms to float up to the ceiling, palms facing each other. Feel the tail bone tucking inwards and downwards, energy grounding through the feet and flowing up through the hands.

6. Shoulder stand pose – sarvanga-asana:

Lie flat on your back with legs lying parallel to each other but not touching, and your arms running parallel with the torso, close to the body with the palms facing down. Inhale through the nostrils. Whilst exhaling and keeping the hips on the floor, bend the knees to bring them up toward your stomach. Inhaling again, press down on your hands to lift the torso from the ground, arching your spine and straightening your arms. Exhale whilst raising your legs straight up from the floor, supporting your hips with your hands if necessary, and pointing your toes. Keep the head straight and press your chin against your chest. Hold position.

7. Corpse pose – shava-asana:Lie flat on back with legs lying parallel to each other but not touching, and arms running parallel with the torso, close to the body with the palms facing up. Keep your eyes closed and facial muscles relaxed, and breath deeply and slowly through the nostrils. Starting at the top of the head and finishing with the feet, bring your attention to each part of your body and make a conscious effort to relax it before moving on to the next part of the body.

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