Home
» Archives for
June 2017
10:27 pm
Unknown
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
- Kneel on the floor. Make sure your knees are placed directly under your hips. Let your hands rest on your knees.
- 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.
- Then, firmly press the tops of your feet on the floor.
- 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.
- You need to make sure that while you get into the pose, you do not feel any sharp, twisting sensations in your knees.
- Let your toes point outwards and back. Your inner ankles must be drawn in to protect your knees.
- Pull in your navel. Extend your tailbone from the crown of your head to the floor.
- 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.
11:45 pm
Unknown
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
- Lie on your back. Join the legs together and relax whole body.
- Keep the palm flat on the ground.
- With the help of pressing palm on the ground raise both the legs upwards straight at 90 degree angle from the floor.
- Now raise your back and legs up into the vertical position taking support of hand by touching your chin to your chest.
- Breathe gently in this position.
- Maintain the posture for 1 to 3 minutes.
- 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.
11:38 pm
Unknown
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
- Lie on your back. Join the legs together. Relax the whole body (Shavasana position).
- Keep the palm flat on the ground. Keep breathing normally.
- While exhaling press the palm on ground and raise both the legs upwards straight then try to touch the ground just behind.
- Breathe slowly and hold the posture for several minutes (1-2 minutes).
- Now slowly release the pose to return to Shavasana.
- 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.
11:30 pm
Unknown
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)
- Lie down on your stomach and feel relax.
- Stretch and joint the legs. So that knees of both the leg touches each other.
- Place the palm near the chest facing the ground. Keep in mind that elbow should be straight.
- 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.
- In bhujangasana your inhaling and exhaling plays an important role.
- So now try to move your head back as much as you can.
- Stretch as much as you can but don’t overdo or overstrain.
- Hold your breath for some time in this position.
- Now exhale slowly and bring your stomach, chest, shoulder and head to the ground.
- 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.
11:21 pm
Unknown
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)
- Lie on the ground (on stomach) facing downwards.
- Relax completely with 2-3 breaths.
- Inhale slowly and starts bending your legs backwards and catch the ankles with the hands as shown in the above image.
- You will see that your body is now in the shape of a bow.
- In this position your whole weight will come on your abdomen. Only your stomach and pelvic area will touch the ground.
- Hold this position for few 15-20 seconds and continue taking a deep breath. You can increase the time after practicing this.
- Now after 15-20 seconds exhale slowly and come back to starting position.
- 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.
11:13 pm
Unknown
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
- Stand straight with an erect spine.
- Both the legs should touch each other.
- Now take a deep breath (inhale) and bring your both the hand above your head. Hands should be straight.
- Now while breathing out (exhaling ), bend forward from your waist and try to touch your feet with both the hands.
- Do not bend your knees. Your head should be in contact with the knees.
- Hold this position for few seconds and breathe normally.
- Now while inhaling come back to starting position.
- 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).
11:05 pm
Unknown
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
- Stand straight with erect spine and keep arms by the side of your body.
- Now bend your right knee and place right foot on your left thigh means ( above the left knee) as shown in above image.
- Keep the left leg straight and try to balance this position.
- Now while inhaling raise your both the arms up and bring your palms together.
- Hold this position for few seconds (30 sec-1 min). Keep breathing deeply.
- Think that you are feeling more relaxed and calm after each exhalation (breathing out).
- Now while exhaling bring down your right leg and hands to come to the starting position.
- Now repeat this cycle with bending the left leg.
- 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
10:54 pm
Unknown
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)
- Stand straight and keep some distance between feet.
- Hands should be hanging alongside your body.
- Now while deep inhaling raise your both the arms upwards and interlock your fingers.
- Raise your heels and stand on your toes. Feel the stretch in your body from feet to fingers of arms.
- Hold this position and your breath for 10 seconds.
- Now while exhaling release your pose to come to the starting position.
- 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.
10:06 pm
Unknown
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
- Lie flat on your back like Shavasana on the ground.
- Bend your knees and bring your heels closer to touch your hips. Keep some distance between your feet.
- Now raise your hands and bring your palms under your shoulders.
- Now while inhaling press your palms and feet on the ground and lift your body up.
- Try to raise your hips as much you can.
- Hold this position for few seconds (according to your capacity) and keep breathing normally.
- Now release your pose slowly to come to the starting position
- 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
9:39 pm
Unknown
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
- Stand straight with an erect spine and your arms at your side.
- Keep some distance between your feet.
- Stretch your hands forward to keep them parallel to the ground. Hands should be straight and palms should be facing downward.
- Now bend your knees and bring your pelvis down like sitting on a chair.
- Try to brings your thighs parallel to the ground.
- Hold this position for one minute and keep breathing normally. Bring a smile on your face.
- Now release your pose to come to the starting position
- 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
9:53 am
Unknown
Dandasana Yoga (Staff Pose)
Dandasana is the Sanskrit word. The word “Danda” means – Stick and “Asana” means Pose. Dandasana Yoga (Staff pose) is the simple and effective sitting pose to improve posture, strengthen your abdomen, chest, shoulder and back muscles. Let’s check steps and benefits of Dandasana (Staff Pose).
Dandasana Yoga Steps
- Sit with an erect spine on the floor and stretch your legs in front of you. Feet should touch each other.
- Do not bend your back and head.
- Place your both the palms on the floor.
- Now try to bend your fingers of feet inwards.
- Hold this position for 30-60 seconds and keep breathing deeply.
- After that release your pose and relax.
Dandasana Yoga Benefits
Strengthens your chest, back muscles, spine and shoulders.
Stretches your chest and legs.
Improves your posture.
Strengthens your abdomen.
Increase flexibility.
Calms your mind.
Increases focus and concentration.
Dandasana, Staff Pose Precaution
hose who are suffering from spine problems should avoid Dandasana yoga.
11:15 pm
Unknown
Naukasana
In Sanskrit ‘Nauka’ means ‘Boat’ and ‘Asana’ means ‘Pose’. So this asana is called as Naukasana. While practicing boat pose you will see the entire body takes a shape of a boat. This boat pose is beneficial to cure many physical disorders. Basically naukasana helps to strengthen the lungs, liver and pancreas. Helps to increases the circulation of blood and maintain the sugar level.
Steps for Naukasana (Boat-Pose)
- Lie flat on your back on the yoga mat with your arms by your side.
- Relax in this position for some time and keep breathing normally.
- Now inhale slowly and lift your both legs as per shown in the above image.
- Keep legs straight and should not be bent.
- Raise your upper body to touch your legs with both hands.
- Try to maintain the angle of 45 degrees.
- Hold your breath and the posture for 10-15 seconds. You can increase the time of holding posture by practicing regularly.
- Now exhale slowly and get back to your starting position.
Duration
3-4 repetitions daily but should not overdo.
Benefits
- Helps to reduce belly fat.
- Improve the function of digestion.
- Good for developing six pack ABS.
- Regulates the function of pancreas, liver and lungs.
- Strengthens abdominal muscles.
- Good for diabetes patient to maintain the sugar level.
- Improves the blood circulation.
- Strengthens the muscles of thigh, hips, necks and shoulder.
- Improves the function of kidney, thyroids and prostate glands.
11:02 pm
Unknown
Ardha Matsyendrasana
Half Lord of the Fishes Pose, Half Spinal Twist Pose or Vakrasana is an asana that usually appears as a seated spinal twist with many variations, and is one of the twelve basic asanas in many systems of Hatha Yoga.
This asana is named after the great yogi Matsyendranath (9th century Yoga guru who founded Hatha Yoga).
The name comes from the Sanskrit words ardha meaning “half“, matsya meaning “fish“, eendra meaning “king“, and asana (आसन ) meaning “posture” or “seat“.
The name Vakrasana comes from the Sanskr
it “Vakra” (‘twisted or reverse‘).
This is one of the few poses in the Basic Session that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves the digestion. The Half-Spinal Twist or Ardha Matsyendrasana, taught here, has similar benefits, and prepares the body for the Full Pose (Sukhasana).
Keep your spine erect and your shoulders level in the position and breaths steadily, twisting a little more each time you exhale. Twist first to the left, as below, then repeat the sequence twisting to the right.
Ardha Matsyendrasana Steps
- Kneel down with your legs together, resting on your heels.
- Then sit to the right of your feet as illustrated below.
- Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
- Stretch your arms out to the sides at shoulder level, and twist around to the left.
- Now bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you. Exhaling, twist as far as possible to the left. Look over the left shoulder.
Benefits
- Increase hips and spine flexibility.
- Removes the wastes and improves digestion
- Stimulate heart, kidneys, liver, spleen and lungs.
- Open the neck, hips and shoulders.
- Relieve fatigue, sciatica, backache and menstrual discomfort.
- Clean the internal organs.
- Releases excess toxins and heat from tissues and organs.
- Energizes and stretches the backbone.
Precautions
- Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.
- People with Heart, abdominal or brain surgeries should not practice this asana.
- Care should be taken for those with peptic ulcer or hernia.
- Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.
10:45 pm
Unknown
Pavanamuktasana
Pawanmuktasana or the Gas Release Pose improves digestion and relieves constipation. In Sanskrit, Pawan means air or wind, Mukta means to free and Asana means a Pose. This pose is known to relieve gas and improve digestive function and hence the name.
Steps for Pawanmuktasana
- Start in Shavasana or the supine resting pose. Lie down on the floor on your back with both hands on the sides.
- Bring the two feet together and slowly lift up the legs, without bending the knees, until it is 90 degrees to the floor.
- Now bend your knees and bring the knees closer to the chest.
- Hold the legs below the knees, with both your hands and further pull the folded legs towards your chest. Encircle the knees with the hands.
- Try to touch the chin on the knees and breathe normally.
- Hold on to this position for as long as you are comfortable.
- One can also try to rock and roll, forward and backward in this position. This will give a good massage to the spine. One may also roll to the side, from left to right and right to left without releasing the position.
- To release the pose, bring the neck back to the floor and release the hands. Place the hands on the floor on the side of the body. Raise the leg back to the 90 degrees position. Then slowly bring down the legs to the floor while exhaling.
Benefits of Pawanmuktasana
- It helps to remove gas from the intestines.
- Pawanmuktasana improves digestion and relieves constipation.
- It gives a good stretch to the neck and back muscles.
- The rocking and rolling action makes the spine flexible. It can correct minor postural defects in the back.
- Pawanmuktasana strengthen the lower back muscles.
- For women, this pose is useful for menstrual problems.
- It increases the blood supply to the internal organs including the reproductive organs in both male and female.
- Pawanmuktasana helps with impotence and sterility in males.
Precaution for Pawanmuktasana
- Those who have had recent surgery of the abdomen should avoid this pose.
- Pawanmuktasana should not be practiced by pregnant women.
- Those with hernia and piles should not do Pawanmuktasana.
- If there is any strain on the neck, the neck can be placed on the floor instead of touching the knees.
7:37 pm
Unknown
Uttanpadasana
Raised leg pose is beneficial for those having back pain and stomach disorder. Uttanpadasana is highly recommended for stomach abs. People for flat stomach and for strong ABS love this exercise. It is good for strengthening the abdominal muscles. You can practice this asana by raising one leg at a time also.
Steps for Uttanpadasana (The Raised-leg Pose)
- Lie flat on your back as shown in the above image and breathe normally.
- Place your hand on either side and palms should be facing down.
- Inhale slowly and lift the legs at 45 – 60 degree from the ground.
- Hold this posture for some time (15-20 sec) to feel pressure in lower abs.
- While exhaling (Breath out ) relaxes your posture by lowering legs i.e. (Starting position)
- Repeat this for 3-4 times daily.
Benefits of Uttanpadasana (The Raised-leg Pose)
- Cures stomach disorders like acidity, indigestion and constipation
- Strengthens the abdominal organs.
- Strengthens the back and hip and thigh muscles.
- Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain.
- Cures back pain.
- Helps to reduce tone the stomach muscles.
- Helpful for loosing weight.
- Good for diabetes patients.
- Improve the function of digestive systems.
- Remove gases from the intestine.
- Good for increasing blood circulation around the body.
- Help to reduce weight in the abdomen area, thighs and hips.
- Excellent for 6 packs abs.
- Improve the function of reproductive organs.
Precautions for Uttanpadasana (The Raised-leg Pose)
- Pregnant women should avoid Uttanpadasana for first few months. Should consult a doctor before practicing this asana in the third trimester. Can take the support of wall while practicing.
- Those suffering from high blood pressure, slip disc, ulcer, or abdominal surgery should not do this asana.
- Should not practice in days of periods. But if you are comfortable doing this then there is no problem. Keep on doing it.
- Practice Uttanpadasana (The Raised-leg Pose) should be practice under expert guidance.
- Should consult a doctor before practicing any exercises.
