BRAHMA MUDRA

BRAHMA MUDRA

   12:36 pm       Unknown

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Brahma Mudra

Brahma mudra also known as purna mudra is an easy hand gesture will help release the energy blocked within your body directing its reflexes and flow to the brain. Brahma mudra is said to help you calm your mind and help you relax. It releases pent up negative energies and toxins from the body

Brahma Mudra Step by Step

1. Sit in any comfortable sitting position like Sukh Asana, with the spine in a upright position.
2. Place the thumbs into the palms, and curl the other fingers over the thumbs.
3. Take these fists in such a way that the knuckles are pressed together, and the inner wrists are uppermost.
4. Press both hands into the body at the level of the pelvic bone.
5. Close the eyes and breathe naturally, through the nose.
6. Try to maintain awareness of each breath moving into and out of the nostrils for two or three minutes.

Benefits for Brahma Mudra 

• This Mudra opens the whole of the lungs.
• It stimulates Vyana Vayu, the Prana which acts as our ‘second wind’ balancing and ‘topping up’ the other Pranas whenever they get low.
• It has the effect of revitalizing the whole system

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Adi Mudra

Adi Mudra

   12:27 pm       Unknown

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Adi Mudra

Adi means first and adi mudra is the first gesture adopted by the new born.

Adi Mudra motivates Udana vatu, the prana that Moves upward head region, and outwards to the extremities.

Steps:

1. Firstly create a fist that means place your thumb inside the palm that it touches the base of the little finger and close the four fingers on the thumb.
2. Place these fists down on to the thighs, palms is to be facing down.
3. For better results practise it a daily for 30 minutes with breathing(inhale and exhale).
4. Better to practise it vajrasana for better results or you can choose any comfortable position.

Benefits:

• Practising adi mudra opens the lobes of the lungs.
• It helps in balancing and healing the sense organs.
• This mudra try to keep awareness of each breath into out of the nostrils for two or three minutes.
• It helps in increasing vital capacity of the lungs and oxygen flows to thraot and head area.
• It helps the organs to function actively.

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Chinmaya Mudra

Chinmaya Mudra

   12:23 pm       Unknown

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Chinmaya Mudra 

When this mudra is used in healing practices it is called as Vayu-Vardhak mudra. It is one of the best mudra to overcome Vata deficiency. It is useful in treating diseases caused due to vata deficiency. The  Practice of Vayu-vardhak mudra increases Air element and vata prakrati within the body.


Chinmaya Mudra  Step by Step

1. Sit in any comfortable posture.
2. Join the tips of index finger and thumb finger of both the hands.
3. According to the placement of the hands, the name of the mudras changes.
4. When you place it on your thigh, it is called Gyan mudra.

Benefits of Gyan mudra

• The Practice of this mudra is helpful to overcome following conditions;
• The dullness of mind
• Lack of enthusiasm or initiative creativity,
• Recklessness,
• Loss of memory,
• Deficient brain power.
• Drowsiness, lethargy, mental retardation,
• Nervous weakness,
• Neuropathy,
• Alzheimer’s disease,
• Hypopituitarism,
• Hypothyroidism,
• Hypoparathyroidism,
• Hypoadrenalism these
• Muscular disorders like myopathies, myasthenia gravies, paresis, paralysis(viz paralytic squint, ptosis, facial palsy, vocal paralysis, respiratory paralysis, monoplane, paraplegia, hemiplegia, quadriplegia, etc.)

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Bharadvajasana (Seated Twist Asana)

Bharadvajasana (Seated Twist Asana)

   10:35 am       Unknown

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Bharadvajasana (Seated Twist Asana)

The name of Bharadvajasana or Bharadvaja’s Twist is inspired from the Sage (Rishi) “Bharadvaja”; who was one of the seven Saptarshis and he was the father of Guru Drona. Rishi Bharadvaja also created the hymns from the Vedas. Bharadvajasana is also known as “seated twist pose” or “Bharadvaj twist”. This pose is comes under the intermediate level, so before doing this pose please practice basic poses regularly; after that go for intermediate pose. This pose is very simple and easy to do but perform this and other Asana in under the guidance of an expert.

Steps of Bharadvajasana

1. First get into the Staff position (Dandasana).
2. Now extend your both legs straight out in forward direction (in front of you).
3. You have to keep your spine and legs erect.
4. Keep your both hands along with your body and your palms should touch to the floor.
5. After that you have to bend your left leg from the knee and keep it on to your thigh in a way that the sole of your left foot faces upwards.
6. After that fold your right knee and keep it in the Thunderbolt Pose (Vajrasana). Here, the sole of your feet ought to confront upwards and the upper side of your feet ought to touch the floor or ground.
7. You should keep your back straight.
8. Keep the palm of your right hand on left knee.
9. Now slowly twist your left hand from behind the body and try to touch your right foot; at this time look behind.
10. Hold this position around 15 to 20 seconds. (Hold the position according to your capacity and hold your breathing also).
11. Now slowly breathe out and release your arms form your back and get back to the initial position (Dandasana) and repeat the process with your other hand.
12. Repeat this process about 6 to 10 times every day.

Benefits of Bharadvajasana

• Practicing Bharadvajasana consistently helps in extending and fortifying your arms, shoulders, spine, thighs, waist, calf muscles and your lower legs (Ankles).
• It relives in lower back agony, neck torment and sciatica torment.
• It is good remedial for Carpal Tunnel Syndrome.
• It is beneficial in the symptoms of stress.
• It gently massages the organs of abdominal.
• It boosts the digestive system.
• It enhances lungs capacity.
• It stretches belly and reduces the fat of your belly.
• Daily practices help in reducing side fats of your body.
• It improves the blood circulation in body.

Precautions for Bharadvajasana

• High blood pressure
• Low blood pressure
• Diarrhea
• Insomnia
• Headache

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Datta Mudra (Movement of Neck)

Datta Mudra (Movement of Neck)

   10:30 am       Unknown

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Datta Mudra

Pre Position : Sitting Position Vajrasana. 

Yoga is believed to be as old as civilization but some scholars have traced it back to 3000 B.C.  Dattamudra is an asana for the beginner.  In this article, you will learn how to practice Datta Mudra.

How to practice Datta Mudra

1. In this Dattamudra position, one need to be seated in Vajrasana Position. 
2. Fold legs inwards from the knees and sit straight in that position.  Hold your head high and rest your palms on the knees.
3. In the Vajrasana position, turn your neck to the left side as much as possible, relax all the muscles and continue normal breathing.
4. Repeat the same by turning your neck to the right side. 
5. That is all.  You need to turn your neck to left side and then to the right side in Vajrasana Position.

Benefits of Datta Mudra

• The Datta Mudra is very much useful in reducing stress and anxiety. This is because it relaxes the body muscles, giving proper stretch to neck and back.

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Paschimottanasana (Back Stretching Pose)

Paschimottanasana (Back Stretching Pose)

   10:29 am       Unknown

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Paschimottanasana (Back Stretching Pose)

In Sanskrit language “Paschima” stands for west direction while “Uttana” stands for concentrated stretch. Paschimottanasana looks very easy asana to do but actually it is a very tough one to practice. Here we showcase some Paschimottanasana steps for how to do Paschimottanasana for gaining helpful Paschimottanasana benefits. While practicing Paschimottanasana the back part of body gets entirely stretched for this reason this asana is also known as “Back Stretching Pose”.


Steps for Paschimottanasana

1. Sit erect, with your legs, stretched out in front of you. Make sure that your toes are flexed towards you.
2. Inhale and raise your arms over your head. Stretch.
3. Exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes.
4. Stretch out your arms, and let them reach the furthest they can, possibly till your toes. But make sure that you don’t stretch too far.
5. Inhale. Then, lifting your head slightly, elongate your spine.
6. Exhale and move your navel towards your knees.
7. Repeat this a few times. Then, place your head on your legs, and hold the pose.
8. Inhale and come up back to the sitting position with your arms stretched out.
9. Exhale and lower your arms

Benefits of Paschimottanasana

• This asana calms the mind and also relieves mild depression and stress.
• The shoulders, spine, and hamstrings get a good stretch.
• The kidneys, liver, uterus, and ovaries are activated.
• Practicing this asana regularly helps improve digestion.
• Menopause and menstrual discomfort can be combatted with this asana.
• Anxiety, headaches, and fatigue are reduced.
• High blood pressure, insomnia, infertility, and sinusitis can be cured with this asana.
• Paschimottanasana is said to cure diseases, increase appetite, and reduce obesity.
• This asana works particularly well for women after they have delivered a child.

Precautions for Paschimottanasana

• Person suffering from back problem, Asthma & Diarrhea should avoid practice of Paschimottanasana.
• Bend forward if you feel comfortable and easy.
• If any surgery is done then avoid practicing Paschimottanasana.

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Sukhasana (Easy Yoga Pose)

Sukhasana (Easy Yoga Pose)

   10:29 am       Unknown

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Sukhasana (Easy Yoga Pose)

The Sukhasana is very simple to perform for people of all ages and levels of physical wellness. The term ‘Sukhasana’ is gotten from the Sanskrit word “Sukham” which signifies “delight” or “bliss” and “asana” signifies ‘posture’. All the Asanas are categorized into three parts – Basic Asana, intermediate and advanced. As an amateur (Beginner) you are not able to attempt the advanced asanas. So this fundamental Asana is best for beginner to begin their yoga session. This is meditative and relaxing pose. Sukhasana is easy to perform.


Steps of Sukhasana

1. Sit down normally on the floor. (If you are not used to sitting on the floor or you are uncomfortable, then keep one thick folded blanket on the floor for firm and flat base for sitting). Stretch out your legs ahead in front.
2. Now cross your legs and broaden your knees, in order that you can slip your both foot under the opposite knee.
3. After that you have to bend your knees along with fold your legs.
4. Keep your feet loose, in order that the external edges lay on the floor and the inner curves are settled beneath the inverse leg.
5. Your thighs and crossed legs ought to frame a little triangle. Keep some space between your feet and pelvis.
6. Now sit with your buttock in a neutral position. (For this, you have to press your hands opposing the ground and lift your sitting bones a bit). Attempt to hold for a breath or two and after that gradually bring down yourself back on to the floor.
7. Balance your tail bone and pubic bone in a manner that they are equidistant from the floor.
8. Keep your hands on your knees with palm facing down and expand your tailbone against the floor. (You can keep your hands in Gyan mudra).

(You might need to rotate the cross of your legs, particularly in the event that you attempt this stance consistently. You ought to hold this pose for whatever length of time that you are agreeable).


Benefits of Sukhasana 

• It stretches and Lengthening your spine.
• Broadens your collarbones and chest.
• It calms your mind.
• Enhance your condition of peacefulness and serenity.
• Kick out anxiety, stress and mental tiredness.
• It helps in improving body posture.
• It opens your hips.
• It helps in reducing fatigue.
• It strengths your back.
• It stretches your ankles and knees.
• It gives gentle massage to your knees, calf muscles and your thighs also.

NOTE
As the name proposes, the Sukhasana yoga stance is known as a simple stance and comfortable Asana. Therefore it doesn’t have excessively numerous contraindications. Individuals who are experiencing backache or back agony shouldn’t stay in this position for over 5 minutes. People who have experience the knee injury are advised not to sit in this position for long time. Avoid this in case of joint or knee related problems. Always consult a yoga expert before doing Asana and Pranayama.

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Padmasana (Lotus Pose)

Padmasana (Lotus Pose)

   10:28 am       Unknown

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Padmasana (Lotus Pose)

Padmasana or the Lotus Pose is an important meditative asana and is mentioned in most yogic texts. In Sanskrit, ‘Padma’ means lotus and ‘Asana’ means pose. Padmasana is mentioned in the yogic text Hatha Yoga Pradeepika, as one of the main asanas for meditation that can destroy all diseases. If you see the drawings and sculptors of ancient yogis, you will notice that they are seated in Padmasana. Ancient statues of Shiva, Buddha and Mahavira are all depicted as sitting in Padmasana. The hand mudras may vary, but the legs are always shown seated in the lotus pose.

Padmasana is considered one of the best poses for meditation. In Padmasana, the legs are locked together and the lower body is absolutely stable. Also, the back and spine will be straight. This is perfect for longer periods of meditation as the body can be held motionless, with least distractions.

Padmasana is not easy for beginners. In the eastern traditions, people are used to sitting on the floor in the simple cross legged position, especially for meals. But in the western tradition, most people use the chair for sitting and for meals. In such cases, a little practice will be required to bring flexibility into the legs. One can do any exercise that stretches the lower legs, thigh and waist muscles to get this flexibility. Also the joints (ankles, knee and waist) should be made supple by doing Pawanmuktasana series of exercises. Those suffering from sciatica and sacral pain, weak knee joints, etc. should avoid this asana. 

Steps for Padmasana (Lotus Pose)

1. Sit on the floor comfortably. Assume the simple cross legged pose where the legs are folded.
2. Lift the left leg and place it on the right thigh.
   
3. Now lift the right leg and place it over the left leg. The knees must touch the floor. If it doesn’t, don’t worry. With practice it will, when the legs become flexible.
4. Pull and adjust the legs so that soul of the feet face upwards and the heels are tucked in at the waist level near the pelvic bone.
5. Now, make the spine straight, broaden your chest (to avoid stooping) and place the hands in the gap between the feet. Place the left palm over the right palm. Relax the muscles in the abdomen and chest. The shoulders should be absolutely relaxed.
6. You may close your eyes. Breathe slowly and deeply. Let the awareness be on the breathing process. Experience the perfect balance and alignment of the entire body.
7. Maintain this position for as long as comfortable. Those who wish to use this pose for meditation should sit for at least 20 minutes. Slowly increase it so that your duration of meditation too can increase. At some point the legs may start to pain. Once you have crossed your threshold of pain, slowly release the legs and massage them gently, till the ache is gone. Over a period of time, you will be able to sit for long duration in this asana. Those who are young will master this asana quickly. After an age of 30 – 35 years, the body is less supple. Of course, with practice anyone, even those above 60 years, can master this asana. It is said that if one can sit in a asana for three and half hours, then one is said to have attained siddhi in that asana. One need not go to such extremes; even 30 minutes to an hour is good enough for most practitioners.
8. One of the main points to be noted in meditative asanas, is that the body should be absolutely still and relaxed. There should be no pains or stress, otherwise instead of meditating, attention will be drawn to the body and its discomforts. One may use a soft support (soft pillow, cushion, etc.) under the buttocks to achieve the comfort.
9. Padmasana can also be done with the left leg over the right leg. In this case, first the right leg is placed on the left thigh. Then the left leg is place over the right leg. But traditionally, it is practiced the other way (with right leg over left leg). If you notice statues of Lord Buddha which are excavated from ancient temples, which are over 2000 years old, you will see that the right leg is placed over the left leg.
10. In the yogic text Hatha Yoga Pradeepika , it is mentioned that one can gaze at the tip of the nose and keep the tongue touching the roof of the palate (behind the teeth) during meditation in Padmasana. This is supposed to help the prana (apana vayu) raise up the spine.

Benefits of Padmasana (Lotus Pose)

• Padmasana is considered one of the best asanas for meditation. The body can be held steady and straight for long durations.
• When there is hardly any distraction from the body, the mind can be made calm. Awareness of the breathing process also helps to steady the mind. The body and mind are intricately connected. A steady body can help to bring steadiness in the mind.
• The spine is kept straight and this helps to channel the energy from the lower spiritual centers or chakras upwards towards Sahasrara chakra. The erect spine aids the free flow of prana along the spinal cord.
• Padmasana can tone the coccygeal and sacral nerves as the blood flow to the legs are restricted and redirected to the abdominal region. It may improve digestion too.
• Sitting in Padmasana can relieve many metal and emotional problems.
• In Hatha Yoga Pradeepika it is said that a yogi, who controls his breathing sitting in Padmasana, can become free of all bondages. Hence it is an excellent asana for practicing advanced pranayama techniques.

Precautions for Padmasana

• Avoid this pose if you suffer from an ankle or a knee injury.
• You should also refrain from practicing this pose without sufficient yoga experience.
• It is better that you practice under the guidance of an experienced instructor.  

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Chin Mudra

Chin Mudra

   10:27 am       Unknown

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Chin Mudra

This mudra connects us to our higher Self, helps lift dull energy, creates a more receptive state, calms the mind, and brightens the overall mood. It is often used in meditation, pranayama, and asana.

chin = consciousness
mudra = seal, gesture
Also known as jnana (wisdom, knowledge) mudra

Chin Mudra Step by Step

Both the hands are used to practice this gesture. In order to perform the chin mudra, you should –

1. Form a circle by joining your thumb and your forefinger.
2. Place the nail of your index finger against the soft pad of the thumb
3. Extend the last three fingers of your hands, the palm-side facing upwards

It is important that the palm-side of your hands should face upwards in the receiving pose. If the palm-side faces downward, the gesture becomes the jnana mudra.

When you are meditating, form the Chin Mudra and place your hands on your knees to stimulate the “Nadi”.

Benefits for Chin Mudra 

Yogis claim that there are many different health benefits that have been associated with the chin mudra, some of which include –

• Creation of a Pranic circuit, which maintains and redirects the “Prana” or the flow of energy within your body
• Improvement and increase in concentration, even during meditation
• Increasing energy and stamina
• Promotion of better sleep patterns
• Reduction of common ailments like lower back pain
• Relieving stress and any unnecessary tension in the body 
• Stimulation of the energies based at the Mooladhara Chakra
• While there are no major side effects associated with the Chin Mudra, it is a good idea to check with a doctor, before practicing the gesture. In fact, do consult your doctor before you practice any yoga pose.

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Virasana (Hero Pose)

Virasana (Hero Pose)

   10:27 pm       Unknown

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Virasana (Hero Pose)

Level: Basic
Style: Hatha Yoga
Duration: 30 to 60 seconds
Stretches: Knees, Thighs, Ankles
Strengthens: Arches of the foot


Steps for Virasana

1. Kneel on the floor. Make sure your knees are placed directly under your hips. Let your hands rest on your knees.
2. Bring your knees closer to each other so that the gap between your feet automatically widens. It should be wider than the width of your hips.
3. Then, firmly press the tops of your feet on the floor.
4. Gently lower your hips, such that your find yourself sitting on the mat. Roll the calves away. Ensure your hips are right between your heels.
5. You need to make sure that while you get into the pose, you do not feel any sharp, twisting sensations in your knees.
6. Let your toes point outwards and back. Your inner ankles must be drawn in to protect your knees.
7. Pull in your navel. Extend your tailbone from the crown of your head to the floor.
8. Hold the position for about 30 seconds. Release. Once you get comfortable in this pose, you could also use it as a meditative posture.

Benefits of Virasana

• It gives the ankles, thighs, and knees a good stretch.
• The arches of the feet become strong.
• This asana acts like a digestive that not only improves the process but also relieves gas.
• It helps to ease the symptoms of menopause.
• It helps relieve and reduce the swelling of the legs through the second trimester of pregnancy.
• It improves the circulation of blood in the legs and relieves tired legs.
• It helps improve posture.
• It helps cure high blood pressure, asthma, and flat feet.

Precaution for Virasana

• Avoid this asana if you have heart problems.
• If you have a headache, lie on a bolster when you practice this asana.
• Avoid this asana if you have a knee injury, unless you are practicing it under the supervision of a certified yoga instructor.

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Sarvangasana (Shoulder Stand Pose)

Sarvangasana (Shoulder Stand Pose)

   11:45 pm       Unknown

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Sarvangasana (Shoulder Stand Pose)

“Sarvanga”  means “whole body part” and “asana” means “pose“. This asana provides benefits to whole body so in Sanskrit it is called Sarvangasana. It is also known as shoulder stand pose.


Steps for Sarvangasana

1. Lie on your back. Join the legs together and relax  whole body.
2. Keep the palm flat on the ground.
3. With the help of pressing palm on the ground raise both the legs upwards straight at 90 degree angle from the floor.
4. Now raise your back and legs up into the vertical position taking support of hand by touching your chin to your chest.
5. Breathe gently in this position.
6. Maintain the posture for 1 to 3 minutes.
7. Repeat this cycle for 2-3 times.

Benefits of Sarvangasana

• Sarvangasana Improves Overall Health.
• It improves blood circulation.
• It’s good for the digestive system.
• It strengthens and cures back pain.
• Helpful in sexual disorder. Improve function of sex organ.
• It improves the resistance power of the body.
• Improve function of reproductive organ in both men and women.
• Regular practicing of Sarvangasana helps in weight loss.
• It controls the blood sugar level and correct the improper functioning of pancreas.
• Those suffering from sleep disorder it promotes deep restful sleep.
• Cures thyroid problems.
• Improve function of digestion
• Beneficial for those who suffer from headaches but should not practice at the time of the headache.
• It improves the function of the ovaries.
• It increases efficiency of the reproductive organs.
• It keeps your face bright and remove dark circle.

Precaution for Sarvangasana

• People suffering from eye problems, blood pressure, heart or thyroid disease should avoid this asana.
• Should be avoided during pregnancy and periods.
• Should be practiced on an empty stomach.
• Consult your doctor before practicing Sarvangasana and practice under expert guidance.

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Halasana (Plow Pose)

Halasana (Plow Pose)

   11:38 pm       Unknown

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Halasana (Plow Pose) 

In Sanskrit “Hala” means “Plow” and ‘asana‘ ‘means ‘pose‘. So it is known as Halasana (Plow pose). In this position body shows the shape of the Plow. This pose gives flexibility to spine as well as strengthens the back muscles.  The steps and benefits of Halasana (Plow Pose) as follows.


Steps for Halasana 

1. Lie on your back. Join the legs together. Relax the whole body (Shavasana position).
3. Keep the palm flat on the ground. Keep breathing normally.
4. While exhaling press the palm on ground and raise both the legs upwards straight then try to touch the ground just behind.
5. Breathe slowly and hold the posture for several minutes (1-2 minutes).
6. Now slowly release the pose to return to Shavasana.
7. Repeat this for 3-5 times.

Note: For maximum benefits Practice Bhujangasana immediately after Halasana (Plow Pose)


Benefits of Halasana (Plow Pose)

• Improves digestion and appetite.
• Effective in Weight Loss.
• Strengthens the abdominal muscles.
• Beneficial for diabetic people. Those people should do this regularly.
• It helps to make spinal cord strong and flexible.
• Cures the symptoms of menopause.
• It helps to reduce stress.
• It normalizes blood-glucose level and stimulates the internal organs.
• It stimulates the reproductive organs.

Precaution for Halasana

• Those suffering from hernia, slipped disc, sciatica, arthritis of the neck,  high blood pressure or any serious back problem, should not do practice halasana.
• Should practice under expert supervision. In days of periods women should not practice this asana.
• Pregnant women should not practice halasana.

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Bhujangasana (The Cobra Pose)

Bhujangasana (The Cobra Pose)

   11:30 pm       Unknown

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Bhujangasana

Bhujangasana is also famous as a cobra pose in yoga. Bhujangasana is an excellent exercise for those suffering from a stomach disorder, spinal cord problem, back pain, respiratory disorder and obesity (weight gain).


Steps for Bhujangasana (Cobra pose)

1. Lie down on your stomach and feel relax.
2. Stretch and joint the legs. So that knees of both the leg touches each other.
3. Place the palm near the chest facing the ground. Keep in mind that elbow should be straight.
4. Take a deep breath and lift your upper body like head, neck, shoulders, chest upwards as shown in the above image. In this position your all weights of the upper body will come on your hands and thighs.
5. In bhujangasana your inhaling and exhaling plays an important role.
6. So now try to move your head back as much as you can.
7. Stretch as much as you can but don’t overdo or overstrain.
8. Hold your breath for some time in this position.
9. Now exhale slowly and bring your stomach, chest, shoulder and head to the ground.
10. Repeat this cycle  for 4-5 times daily.

Benefits of Bhujangasana (Cobra pose)

• It cures acidity, Indigestion and Constipation.
• Improves the function of liver, kidney, pancreas and gall bladder.
• It cures back pain, Spondylitis, Slip disc.
• It strengthens the arms and shoulders.
• Helps to lose weight.
• Helps to improve blood circulation.
• It expands chest.
• Effective in uterine disorder.
• Improves the function of reproductive organ.
• Brings flexibility in upper and middle back.
• Relax the body muscle and give strength to spinal cord.
• Releases stress and fatigue.
• Useful for those suffering from respiratory disorder such as asthma.

Precautions for Bhujangasana

• Pregnant women, and those are suffering from ulcer, heart problem or any surgeries like spine brain or lungs should not do this asana.
• Avoid practicing during periods if you feel uncomfortable.
• Practice yogasana under expert guidance.

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Dhanurasana (Bow pose)

Dhanurasana (Bow pose)

   11:21 pm       Unknown

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Dhanurasana 

Dhanurasana is very effective in weight loss program. It is a basic posture of Hatha yoga. In this exercise our body pose look like the shape of the Dhanush (bow). So it is called as Dhanurasana in Sanskrit. It helps to reduce belly fat fast. It Strengthens ankles, thighs, groins, chest and abdominal organs and spinal cord.

Steps for Dhanurasana (Bow pose)

1. Lie on the ground (on stomach) facing downwards.
2. Relax completely with 2-3 breaths.
3. Inhale slowly and starts bending your legs backwards and catch the ankles with the hands as shown in the above image.
4. You will see that your body is now in the shape of a bow.
5. In this position your whole weight will come on your abdomen. Only your stomach and pelvic area will touch the ground.
6. Hold this position for few 15-20 seconds and continue taking a deep breath. You can increase the time after practicing this.
7. Now after 15-20 seconds exhale slowly and come back to starting position.
8. Repeat this cycle for 4- 5 times daily.

Benefits of Dhanurasana

• Effective in weight loss.
• Improves digestion and appetite.
• Helps to cure dyspepsia (obesity), rheumatism and gastrointestinal problems.
• Cures constipation.
• Improves blood circulation.
• Gives flexibility to the back.
• Strengthens back muscles.
• Improve the function of liver, pancreas, small intestine and big intestine.
• Act as a stress reliever.
• Strengthens ankles, thighs, groins, chest, and abdominal organs.
• Cure menstruation disorder.
• Improve function of kidney and liver.
• It improves posture.
• Releases back pain.
• Cures respiratory disorder like asthama.
• Helpful is stimulating reproductive organs.
• Improve function of the pancreas and it is beneficial in diabetes.

Precaution for Dhanurasana

• The person suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery should not do practice dhanurasana.
• Ladies should not practice yoga during pregnancy and in periods.

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Hastapadasana (Forward Bend Pose)

Hastapadasana (Forward Bend Pose)

   11:13 pm       Unknown

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Hastapadasana 

Hastapadasana is the basic yoga pose which is very effective to cure constipation, hair loss, back pain and also beneficial to increase height. In Sanskrit language, hasta means –  “hand“, pada means – “foot” and asana means “pose“. Hastapadasana is also known as standing forward bend pose, foot to hand forward bend posture.

Steps for Hastapadasana

1. Stand straight with an erect spine.
2. Both the legs should touch each other.
3. Now take a deep breath (inhale) and bring your both the hand above your head. Hands should be straight.
4. Now while breathing out (exhaling ), bend forward from your waist and try to touch your feet with both the hands.
5. Do not bend your knees. Your head should be in contact with the knees.
6. Hold this position for few seconds and breathe normally.
7. Now while inhaling come back to starting position.
8. Repeat this for few times.

Benefits of Hastapadasana

• Effective to increase height.
• Reduce belly fat and gives flat stomach.
• Cures stomach disorder like constipation.
• Strengthens the spine and brings flexibility.
• Stop hair loss problems.
• Increase blood circulation in the brain.
• Beneficial to reduce menstrual problems.
• Stimulates nervous system.
• Improves body posture.

Precautions for Hastapadasana

• High blood pressure
• Spine problem
• Hernia
• Ulcer
• Cardiac problem 

should not practice Hastapadasana ( Standing Forward Bend Pose).

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Vrikshasana (Tree pose)

Vrikshasana (Tree pose)

   11:05 pm       Unknown

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Vrikshasana (Tree pose)

Vrikshasana is the Sanskrit word. Vriksha means Tree and Asana means Pose.  The final pose looks like a shape of tree hence it is known as Vrikshasana or Tree pose. Regular practice of vrikshasana stretches your spine, arms, legs and increases height. Let’s see steps and more benefits of Vrikshasana (Tree pose).


Vrikshasana Yoga Steps

1. Stand straight with erect spine and keep arms by the side of your body.
2. Now bend your right knee and place right foot on your left thigh means ( above the left knee) as shown in above image.
3. Keep the left leg straight and try to balance this position.
4. Now while inhaling raise your both the arms up and bring your palms together.
5. Hold this position for few seconds (30 sec-1 min). Keep breathing deeply.
6. Think that you are feeling more relaxed and calm after each exhalation (breathing out).
7. Now while exhaling bring down your right leg and hands to come to the starting position.
8. Now repeat this cycle with bending the left leg.
9. Practice bridge pose for few minutes daily.

Benefits of Vrikshasana, Tree Pose

• Improves balance and posture
• Effective to increase height
• Stretches your spine, arms, buttocks, and legs
• Improves concentration
• Calms the mind and body
• Relieves sciatica.

Vrikshasana, Tree Pose Precautions

• High blood pressure
• Low blood pressure
• Migraine
• Insomnia
• Acute knee problems
• Hip injury

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Tadasana Yoga (Mountain Pose)

Tadasana Yoga (Mountain Pose)

   10:54 pm       Unknown

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Tadasana Yoga

In Sanskrit language, Tada – Mountain and Asana – Pose, so it is called as Tadasana (Mountain pose). Tadasana yoga pose is effective to increase height and stretching your body from feet to your arms. Let’s see benefits and steps of tadasana (mountain pose).


Tadasana Yoga Steps (Mountain Pose)

1. Stand straight and keep some distance between feet.
2. Hands should be hanging alongside your body.
3. Now while deep inhaling raise your both the arms upwards and interlock your fingers.
4. Raise your heels and stand on your toes. Feel the stretch in your body from feet to fingers of arms.
5. Hold this position and your breath for 10 seconds.
6. Now while exhaling release your pose to come to the starting position.
7. Repeat this cycle for 10 times.

Tadasana Benefits

• One of the best yoga poses to increase height.
• Stimulates nervous system.
• Improves body posture and balance.
• Regulate the menstrual cycle in women.
• Tone your buttocks and abdomen.
• Strengthens your ankles, knees, thighs, arms and legs.
• Improves the function of the respiratory and digestive system.

Tadasana (Mountain Pose) Precautions

• Those who are suffering from insomnia, low blood pressure or a headache should not practice tadasana yoga pose.
• Should not practice during pregnancy.

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Chakra Asana (Wheel Pose)

Chakra Asana (Wheel Pose)

   10:06 pm       Unknown

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Chakra Asana (Wheel Pose)

Chakrasana is the Sanskrit word. The final pose looks like the shape of wheel or chakra hence it is called as Chakra asana or wheel pose. Regular practice of chakra asana strengthens the spine, shoulder, abdomen area, back and also it is effective to cure thyroid problem.

Sanskrit Name – Chakrasana
Chakra – Wheel
Asana – Pose
Another Name – Urdva Dhanurasana  ( Upward-Facing Bow Pose)

Chakrasana Steps

1. Lie flat on your back like Shavasana on the ground.


2. Bend your knees and bring your heels closer to touch your hips. Keep some distance between your feet.


3. Now raise your hands and bring your palms under your shoulders.


4. Now while inhaling press your palms and feet on the ground and lift your body up.


5. Try to raise your hips as much you can.


6. Hold this position for few seconds (according to your capacity) and keep breathing normally.


7. Now release your pose slowly to come to the starting position


8. Repeat once or twice.

Chakrasana Benefits

• Strengthens your abdomen, spine, shoulders, hands and legs.
• Improves the function of the digestive and reproductive system.
• Effective to cure thyroid disorder
• Good for back pain.
• Stretches your chest and lungs
• Strengthens pancreas, liver, and kidney.

Chakrasana Precautions

• Chakra asana should be avoided if you are suffering from
• Heart problem
• Low or high blood pressure
• Spine problem
• Vertigo
• Cardiac ailments
• Hernia

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Utkatasana (Chair Pose)

Utkatasana (Chair Pose)

   9:39 pm       Unknown

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Utkatasana

Practicing chair pose means sitting on an imaginary chair. The final position of this yoga pose looks like sitting on a chair hence it is called as chair pose. Let’s see it’s benefits, steps, and precautions. This yoga pose is also known as Utkatasana yoga pose.

Sanskrit Name – Utkatasana
Utkata – Intense, powerful
Asana – Pose

Utkatasana, Chair Pose Steps

1. Stand straight with an erect spine and your arms at your side.
2. Keep some distance between your feet.
3. Stretch your hands forward to keep them parallel to the ground. Hands should be straight and palms should be facing downward.
4. Now bend your knees and bring your pelvis down like sitting on a chair.
5. Try to brings your thighs parallel to the ground.
6. Hold this position for one minute and keep breathing normally. Bring a smile on your face.
7. Now release your pose to come to the starting position
8. Repeat it for 3-4 times.

Utkatasana, Chair Pose Benefits

• Stretches your thighs, hips, hands and spine.
• Strengthens abdomen area.
• Strengthens thighs, knees, ankle, leg, hands, and torso.
• Improves balance of the body.
• Boosts immune system.
• Stimulates heart and diaphragm.

Precaution for Utkatasana

• Arthritis
• Headaches
• Knee problems
• Insomnia
• Low blood pressure

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