Karna means the ear. Pida means pain, discomfort or pressure. This is a variant of Halasana and can be done along with it.
- Do Halasana and after completing the time limit for that pose, flex the knees and rest the right knee by the side of the right ear and the left knee by the side of the left.
- Both knees should rest on the floor, pressing the ears.
- Keep the toes stretched out and join the heels and toes. Rest the hands either on the back of the ribs , or interlock the fingers and stretch out the arms.
- Remain in this position for half a minute or a minute with normal IMB breathing.
This asana rests the trunk, heart and legs. The spine is stretched more while bending the knees, and this helps the circulation of blood round the waistline.
Hala means a plough, the shape of which this posture resembles, hence the name. It is a part of Sarvangasana I and a continuation thereof.
- Do Salamba Sarvangasana with a firm chinlock.
- Release the chinlock, lower the trunk slightly, moving the arms and legs over the head and resting the toes on the floor.
- Tighten the knees by pulling up the hamstring muscles at the back of the thighs and raise the trunk.
- Stretch the arms on the floor in the direction opposite to that of the legs.
- Interlock the fingers and turn the wrists so that the thumbs rest on the floor. Stretch the palms along with the fingers, tighten the arms at the elbows and pull them from the shoulders. Read more
Piirva literally means the East. It means the front of the whole body from the forehead to the toes. Uttana means an intense stretch. In this posture, the whole front of the body is stretched intensely.
- Sit on the floor with the legs stretched straight in front. Place the palms on the floor by the hips, with the fingers pointing in the direction of the feet.
- Bend the knees and place the soles and heels on the floor.
- Take the pressure of the body on the hands and feet, exhale and lift the body off the floor. Straighten the arms and the legs and keep the knees and elbows tightened.
- The arms will be perpendicular to the floor from the wrists to the shoulders. From the shoulders to the pelvis, the trunk will be parallel to the floor.
- Stretch the neck and throw the head as far back as possible.
- Stay in this posture for one minute, breathing normally.
- Exhale, bend the elbows and knees, lower the body to sit on the floor and relax.
This posture strengthens the wrists and ankles, improves the movement of the shoulder joints and expands the chest fully. It gives relief from the fatigue caused by doing other strenuous forward bending asanas.
Ugrdsana or Brahmachary asana
Paschima literally means the west. It implies the back of the whole body from the head to the heels. The anterior or eastern aspect is the front of the body from the face down to the foes. The crown of the head is the upper or northern aspect while the soles and heels of the feet form the lower or southern aspect of the body. In this asana the back of the whole body is intensely stretched, hence the name.
Ugra means formidable, powerful and noble. Brahmacharya means religious study, self-restraint and celibacy. Read more