Dandasana Yoga (Staff Pose)

   9:53 am       Unknown

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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

1. Sit with an erect spine on the floor and stretch your legs in front of you. Feet should touch each other.
2. Do not bend your back and head.
3. Place your both the palms on the floor.
4. Now try to bend your fingers of feet inwards.
5. Hold this position for 30-60 seconds and keep breathing deeply.
6. 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.

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Naukasana Yoga (Boat Yoga)

Naukasana Yoga (Boat Yoga)

   11:15 pm       Unknown

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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)

1. Lie flat on your back on the yoga mat with your arms by your side.
2. Relax in this position for some time and keep breathing normally.
3. Now inhale slowly and lift your both legs as per shown in the above image.
4. Keep legs straight and should not be bent.
5. Raise your upper body to touch your legs with both hands.
6. Try to maintain the angle of 45 degrees.
7. Hold your breath and the posture for 10-15 seconds. You can increase the time of holding posture by practicing regularly.
8. 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.

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Ardha Matsyendrasana (Half Spinal Twist Pose)

Ardha Matsyendrasana (Half Spinal Twist Pose)

   11:02 pm       Unknown

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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

1. Kneel down with your legs together, resting on your heels.
2. Then sit to the right of your feet as illustrated below.
3. 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.
4. Stretch your arms out to the sides at shoulder level, and twist around to the left.
5. 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.

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Pavanamuktasana Yoga (Gas Release Pose)

Pavanamuktasana Yoga (Gas Release Pose)

   10:45 pm       Unknown

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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

1. Start in Shavasana or the supine resting pose. Lie down on the floor on your back with both hands on the sides.
2. Bring the two feet together and slowly lift up the legs, without bending the knees, until it is 90 degrees to the floor.
3. Now bend your knees and bring the knees closer to the chest.
4. 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.
5. Try to touch the chin on the knees and breathe normally.
6. Hold on to this position for as long as you are comfortable.
7. 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.
8. 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.

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Uttanpadasana Yoga (The Raised Leg Pose)

Uttanpadasana Yoga (The Raised Leg Pose)

   7:37 pm       Unknown

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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)

1. Lie flat on your back as shown in the above image and breathe normally.
2. Place your hand on either side and palms should be facing down.
3. Inhale slowly and lift the legs at 45 – 60 degree from the ground.
4. Hold this posture for some time (15-20 sec) to feel pressure in lower abs.
5. While exhaling (Breath out ) relaxes your posture by lowering legs i.e. (Starting position)
6. 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.

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