Female disorders - Part 2
Lie flat on your back, hands along your sides and feet together. Inhale deeply and at the same time raise your legs and buttocks off the floor, putting your hands on your hips to steady yourself and keep your body reversed. Place your thumbs just under your hip bone and your hands round the back of your hips. You will find, by practice, your the bulk suitable position of hands and elbows which should be set about a foot apart to maintain correct balance. I have demonstrated Viparita-Karani in figure 44, this position also being the preliminary position of the Plough Posture described in chapter nine. You will observe from the illustration that Viparita-Karani does not call for the body to be held straight, but bent at the waistline which should make it easier for some of my readers than the Shoulderstand. Do please keep your knees straight, though, and while in this position hold your body in poised stillness with your eyes closed. Hold it for one small at first but steadily extend the time until you could hold it gradually and comfortably for ten minutes or more, according to the time at your disposal. This posture is especially recommended for women who suffer from a lot kinds of female disorders, and any kind of physical or mental distress during the menopause. Because this posture affects the gonads it controls the ageing techniques in the body and helps to restore youth and vitality and a sparkle to the eyes. Viparita-Karani is very much a beauty treatment for it supplies the skin with an extra amount of blood and so prevents and smooths away untimely wrinkles. This natural beauty treatment is said by some to be worth far more than the expensive facial massages in beauty salons which are so beloved of movie stars. Before I go on to your next exercise I would mention here that the CAMEL POSTURE or UTRASANA described in chapter six in connection with backache should also be practiced by women suffering from displacement of the uterus and fallopian tubes supplied that the displacement is not of a grave order. If you find the Camel too strenuous, try this similar but slightly easier asana which is called CHAKRASANA or the WHEEL POSTURE. Some of the variations of Chakrasana are only within the scope of the the bulk advanced student of Hatha Yoga, but this one is quite easy for beginners. Assume a kneeling position with your knees slightly apart. Inhale deeply and at the same time bend slowly backwards, at the same time raising your buttocks. As you complete your inhalation grasp your ankles and remain thus for as long as you comfortably can without exhaling. When the impulse to exhale appears do so and at the same time slowly return to the starting position. Twice a day is enough at first for this posture but you could gradually increase the number up to six. Lie down and relax after this exercise, and take a few deep recovery breaths. To end this chapter I will describe a series of slow and graceful movements which incorporate much of what I have described in this chapter. For the busy housewife and mother who has little time to spare, these movements act as a time-saving beauty treatment, a toning up of nerves and muscles, and above all a means of relieving her internal disorders. These movements include the Shoulderstand, the Leg-raising Pose (Udhitta Padasana), Viparita-Karani, and the Plough Posture, and we will call this series of seven movements YOGA IN SLOW MOTION. Lie flat on your back with your arms extended at shoulder level. Keeping your toes pointed and your knees straight slowly raise your legs until they are at right angles to your body. 1 have demonstrated the correct position in figure 46, page 139. Still keeping your legs straight and your knees together lower them to the left, thus forming a right angle with the body as I have demonstrated in figure 47. Your feet should be barely touching the floor. Raise them once again to the vertical and then very slowly lower them to the other side, until they are barely touching the floor. Raise them once again to the vertical, remain poised thus for an instant and then very slowly lower them to the starting position without altering the position of your head, shoulders, and arms. Relax before proceeding to the third movement. The first two are simplicity itself and the only point to bear in mind here is that the movements should be done in an unhurried and graceful manner. It is a wonderful idea to put a slow piece of music on the gramophone, something relaxing and deep-toned, to put you into the right mood for these exercises and to encourage you to move slowly and rhythmically. Keeping your knees together, toes pointed and legs straight, raise them not more than an inch or two off the floor and move them very slowly round at floor level until you're once again in the position I have demonstrated in figure 47. From this position raise them to the vertical, lower them to the other side and, still without touching the floor, bring them round to the starting point. Relax for a few moments and then repeat this movement bringing your legs to the opposite side. From the starting position bring your arms slowly towards your body and at the same time raise your buttocks and legs off the floor and rise into a Shoulderstand, supporting your back with your hands. The Shoulderstand is pictured in figure 6, page 39. From the Shoulderstand slowly bring your legs over your head and lower them until the toes are touching the floor behind your head. You are now in the Plough Posture which is pictured in figure 45, page 137. From the Plough Posture return to the Shoulderstand, and remain poised thus for a few seconds. Bend your body slightly at the hips and at the same time lower your hands, until they are extended at shoulder level. You should now be in the position demonstrated in figure 46 with your legs pointing towards the ceiling. From this position slowly lower the legs and lie fiat with the arms still at shoulder level. This completes the series of exercises. Memorize them before you commence so that your performance is one continuous graceful movement, up and down, side to side, up and down. The advantages of this Yoga in Slow Motion series cannot be too strongly emphasized. From a purely physical point of view all the muscles of the torso and legs are brought into play, particularly the abdominal and dorsal muscles. From a mental point of view it's a wonderful exercise in concentration and control which is essential if the movements are to be performed as they should be, that is slowly, gracefully and above all fluidly. There should be no alteration of rhythm throughout, and the pauses should match the even rhythms of the movements. Points to remember. Keep your legs straight throughout, and the toes pointed. Move your arms in rhythm with your legs, and lastly bear in mind your facial expression. It should reflect inner peace and serenity, no matter how hard you're concentrating. And bear in mind to play some slow music while you do these movements. This will not only make it more pleasant for you but will aid you to establish an even rhythm. Almost any Beethoven or Mozart slow movement will be suitable but I leave the choice to your personal taste. Yoga in Slow Motion is recommended for toning up the system after childbirth after a convenient rest period has elapsed following confinement. ‘Women should practice Yoga that they will have healthy and strong children. If mothers are healthy the children would be likewise. The regeneration of young women means the regeneration of the whole world. Women who practice a course of asanas systematically, with interest and attention, will have excellent health and vitality. I hope they will give patient hearing to my earnest and sincere prayer and beginning practicing the asanas from the very day they read the Yoga lessons. Glory to these women who tread the path of Yoga.’ SIVANANDA, the amazing modern saint. |
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