User:OrenBochman/Asana Template

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 (IAST: ;, is a (standing|sitting|prone|supine|arm balance)asana.

Etymology
The name comes from the Sanskrit words adhas (अधस्) meaning 'down', mukha (मुख) meaning 'face', śvāna (श्वान) meaning 'dog', and āsana (आसन) meaning 'posture'.

The asana dedicated to sage Bharadvāja who was one of the Saptarshis (Seven Great Sages Rishi) in the present Manvantara; the others being being Atri, Vashishtha, Vishvamitra, Gautama, Jamadagni and Kashyapa. Bharadvāja was also the father of Drona who was a master of advanced military arts and the royal guru to Kauravas, Pandavas and the Devastras., the princes who fought the great war which is the subject of the Mahābhārata.

Also Known As
This asana is also called Rooster Posture or Rooster Posture

Anatomy

 * Primary Muscles:
 * Trapezius (traps), latissimus dorsi (lats), triceps, gluteus maximus (glutes), hamstrings, full body/integrated.

Parts of the body which play an important role in performing this asana are: ...
 * Secondary muscles (synergists/stabilizers):
 * Rhomboids, rotator cuff, anterior and medial deltoids (delts), posterior deltoids (delts), extensors, serratus anterior, soleus, gastrocnemius body/integrated

Description
This asana has two vinyasas This primary spinal motion of this asana is:
 * neutral
 * a twist.
 * a forward bend.
 * a back bend
 * axial extension

The asana is typically held for 20 to 60 seconds to stretch the spine, returning to Tadasana while exhaling, then repeating standing on the opposite leg.

Drishti
The nāsāgra dṛṣṭi (नासाग्र दृष्टि) for at the tip of the nose is the correct dṛṣṭi for Tāḍāsana.

Bandhas
In this asana the practitioner is required to engage:
 * Uḍḍiyāna Bandha (abdominal contraction),
 * Mūla Bandha (perineum contraction) and
 * Jālandhara Bandha (throat lock).
 * Māha Bandha (the great lock).

Mudra
 which is carried out by placing the tongue above the soft palate and into the nasal cavity. In the beginning stages and applicable for most practitioners, the tip of the tongue touches the soft palate as far back as possible without straining

Variations
Due to terminological differences, Samasthitiḥ is sometimes considered a variation of Tāḍāsana.


 * Placing the feet wider is common in vinyasa styles of yoga and provides a more stable base in this and other such standing asanas.
 * One common form of this variation is commonly called Prayer Pose, due to the hands resting at the "heart's center" (in front of the sternum) in Namaste.
 * Further variations include turning the feet outwards so they point to the sides while keeping the heels together, with the hands together at the chest (in Anjali mudra), or palms pressed together behind the back in Paścime Namaskāra (Reverse Prayer Pose)
 * Ūrdhva Vṛkṣāsana uses Tadasana as its foundation, but the gaze is upward to the Aṅguṣṭhamadhye dṛṣṭi (thumbs). This pose occurs twice in Surya Namaskara.

There are also asanas which stem from Tāḍāsana but are not standing asanas, such as Supta Tāḍāsana (Reclined Mountain Pose)

Cautions & Obstacles

 * Forced twisting' can injure the thoracic spine in its 26 articulation points and if any have a reduced range of motion the others will be forced to over-compensate which is the underlying risk factor contributing to injury in yoga twists.
 * Due to the effects of standing, prolonged practice of Tadasana and its standing variations should be done with caution by those who suffer from headaches, insomnia, or low blood pressure.
 * Hyper extension of the knee can compresses the knee joint and can strain the medial meniscus, causing knee problems.
 * It is advised to maintain a degree of muscle tension in this asana. Moderate tension in the thighs and hips can help develop positive habits and can increase the musculature in those areas which can help prevent injury. Additionally maintaining a degree of tension requires awareness, which can help prevent injury itself.
 * To avoid rotator cuff injury ....
 * Thoracic outlet syndrome
 * Degenerative arthritis of the cervical spine
 * Spinal stenosis
 * Retinal tears
 * Yoga foot drop (damage to the common fibular nerve).
 * Acetabular labral tears, damage to the structure joining the femur and the hip, have been reported to have resulted from yoga practice and engagement in sports.
 * Knee injuries,
 * Vertebral artery dissection, a tear in the arteries in the neck which provide blood to the brain can result from rotation of the neck while the neck is extended. This can occur in a variety of contexts, for example, in a beauty shop while your hair is being rinsed, but is an event which could occur in some yoga practices. This is a very serious condition which can result in a stroke

reasons cited for as cause of risk in yoga are:
 * beginners' competitiveness
 * instructors' lack of qualification are foremost.

A small percentage of yoga practitioners each year suffer physical injuries analogous to sports injuries; caution and common sense are recommended. Yoga has been criticized for being potentially dangerous and being a cause for a range of serious medical conditions including thoracic outlet syndrome, degenerative arthritis of the cervical spine, spinal stenosis, retinal tears, damage to the common fibular nerve, so called "Yoga foot drop," etc. An exposé of these problems by William Broad published in January, 2012 in The New York Times Magazine resulted in controversy and denial in the yoga community in New York City where yoga is popular. Broad, a science writer, experienced yoga practitioner, and author of The Science of Yoga: The Risks and the Rewards, had suffered a back injury while performing a yoga exercise. Torn muscles, knee injuries, and headaches are common ailments which may result from yoga practice.

An extensive survey of yoga practitioners in Australia showed that about 20% had suffered some physical injury while practicing yoga. In the previous 12 months 4.6% of the respondents had suffered an injury producing prolonged pain or requiring medical treatment. Headstands, shoulder stands, lotus and half lotus (seated cross-legged position), forward bends, backward bends, and handstands produced the greatest number of injuries.

Some yoga practitioners do not recommend certain yoga exercises for women during menstruation, for pregnant women, or for nursing mothers. However, mediation and breathing exercises are encouraged.

Benefits
The mind-body connection is still little understood by western medicine, however this is where Yoga therapy can complement the benefits of mainstream medicine. Instructors and caregivers assisting in yoga therapy can also expect to gain a degree in increased health.


 * Stretches:
 * Hips.
 * Spine,
 * Shoulders and
 * Massages
 * the abdominal organs.
 * Strengthens the:\second trimester
 * lower back during Pregnancy of pregnancy.
 * Ankles.
 * Kneesaal
 * Heels
 * Tones the:
 * Muscles of the legs,
 * Muscles of the back,
 * Muscles of the chest.
 * Muscles of the arms and abdominal organs
 * Deepens the thorax.
 * Improves:
 * Brain function
 * Mental health disorders
 * Balance.
 * Digestion.
 * Deformity of
 * Legs
 * Arms
 * Posture.
 * Concentration.
 * Physical fitness.
 * Function of the lungs
 * Sleep quality.
 * Insomnia
 * Kidney function


 * Relieves:
 * Arthritis
 * of the lower back.
 * of the dorsal region.
 * of the shoulder joint.
 * Osteoarthritis of the hands
 * Rheumatoid arthritis
 * Gout
 * Carpal tunnel syndrome.
 * Hypertension (high blood pressure).
 * Hypotension (low blood pressure)
 * Menopausal symptoms.
 * Bronchial asthma.
 * Flat Feet
 * Flatulence
 * Pain management.
 * Backache.
 * Lumbago (lower back pain)
 * Coccyx.
 * Sciatica.
 * Cervicalgia (neck pain)
 * Migraine
 * Headache
 * Labour pain
 * Reduces
 * Acidity
 * Anemia
 * Appendicitis
 * Asthma
 * Stress.
 * Anxiety
 * Cardiovascular risk.


 * Treatment of:
 * Bronchitis
 * Bronchopneumonia
 * Varicose veins
 * Memory loss
 * Chill
 * Coronary thrombosis
 * Cough
 * Colic
 * Colitis
 * Constipation
 * Spinal disc herniation
 * Diabetes
 * Duchenne muscular dystrophy
 * Diarrhea
 * Dysentery
 * Dyspepsia
 * Epilepsy
 * Halitosis (Bad breath)
 * Giddiness
 * Umbilical hernia
 * Inguinal hernia
 * Gastric ulcer
 * Duodenal ulcer
 * Obesity
 * Palpitations
 * Thrombosis of the leg
 * Tonsillitis
 * Increases the range of motion in
 * the hips.
 * Improves dexterity of the hand
 * Quality of life

Follow-up poses
is often followed by Chaturanga Dandasana (Four-Limbed Staff Pose). Related hand balances include Astavakrasana (Eight-Crooks Pose) and Titibasana (Firefly Pose).