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Trikonasana
Siddhasana
Perfect Pose or Accomplished Pose
Sid-Haas-ana
Siddha = perfect (also a perfected being) or power
Type of Pose: Seated (Meditation) pose
Benefits
Siddhasana directs the energy from the lower psychic centers upward through the spine, stimulating the brain and calming the entire nervous system.
Redirects blood circulation to the lower spine and abdomen, toning the lumbar region of the spine, the pelvis and the abdominal organs, and balancing the reproductive system and blood pressure.
· Stabilizes and sublimates sexual energy because of the position of the feet with respect to the genitals.
Contraindications/Cautions
· Siddhasana should not be practiced by those with sciatica.
· For men who are interested in maintaining sexual relations (ie. with no long term commitment to celibacy), use a soft sitting support to lift the genitals high enough so that the base of the penis is not compressed. Take care to situate the heels perfectly in the midline.
Step by Step
1. From dandasana, spread your legs slightly. Bend the left knee and slide the left heel into the groin. Then release the left knee onto the floor, rotating from the hip joint. Ideally sitting the heel into the area between the genitals and the anus -(for men, the base of the penis rests against the bottom heel; for women the heel is placed against the soft tissues of the external genitals).
2. Bend the right knee and place the right foot on top of the left foot. Release the right knee onto the floor, rotating from the hip joint. Place the right ankle on top of the left ankle and tuck the right foot between the left calf and hamstrings. The placement of the bottom heel is an important aspect of Siddhasana. Adjust the body until it is comfortable and the pressure of the heel is firmly applied. Ankle bones should be touching and the heels are one above the other. Press the pubis with the top heel, directly above the genitals. (For men, the genitals will therefore lie between the two heels.
3. Place the hands in gyana mudra: lightly touching the thumb and forefinger of each hand, and extend the other three fingers. Rest the hands on the knees, palms facing up.
4. Breathe smoothly and naturally. As you hold the pose affirm mentally, "I set ablaze the fire of inner joy." Or simply: inhale the thought “let”, exhale the thought “go”.
5. Remain in this pose and recite the mantra for as long as desired. The positions of the feet should be switched on alternate days or sittings. As a way of maintaining equilibrium, sit with the right foot on top at the beginning of the class and the left foot on top at the end.
6. To exit, slide the right foot forward off the left foot, straighten the right leg and do the same with the left leg, returning back into dandasana.
Note: Siddhasana may be performed with either leg uppermost.
The position of the lower foot at the perineum presses Muladhara chakara, stimulating Mulabandha. The pressure applied to the pubic bone presses the trigger point for Swadhisthana automatically activating Vajroli/Sahajoli Mudra. These two psycho-muscular locks redirect sexual nervous impulses back up the spinal cord to the brain, establishing control over the reproductive hormones which is necessary in order to maintain Brahmacharya for spiritual purposes.
Prolonged periods in Siddhasana result in noticeable tingling sensations in the Muladhara region which may last for fifteen to twenty minutes. This is caused by a reduction in the blood supply to the area and by a rebalancing of the pranic flow in the lower Chakras. There is some concern that this trauma to the nerves can lead to impotence in men. Adjust the sitting position (using sitting supports to adjust the position of the genitials) if this is a concern.
Modifications
Many people experience discomfort due to the pressure applied where the ankles cross each other. If necessary, place a folded cloth or piece of sponge between the legs at this point. At first the pressure at the perineum may be uncomfortable to maintain but with practice it will ease.
Beginner’s Tip
Bring the left heel to sit on the right ankle bone and allow the top of the left foot to rest on the ground in front of the right foot. If this is still too difficult, place a pillow or blanket under the buttocks.
This yoga posture develops balance and strengthens the toes and ankles.
Step 1
Stand with your feet together. Shift your weight to your left leg, bend the right knee and bring your right foot into half lotus on the left thigh.
Step 2
Inhale both arms up and as you exhale, bend forward from the hips and place your palms flat on the mat, along the sides of the left foot. Make sure the right foot remains in the half lotus position.
Step 3
Bend the left knee and balance on the tiptoes. You should feel as though you are sitting on the left heel. When you feel balanced, bring your palms together in front of the chest in prayer position. Remain in the position for a long as possible. It may help to pick a fixed point at eye level to help you maintain balance.
Step 4
Come up to standing position. Lower your hands down and lower the right leg down. Practice of the other leg.
Padahastaasana
"Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands are brought to the feet to catch the toes.
Sequence:
Stand straight with an erect spine and legs shoulder-width apart.
Feet must be parallel to each other.
Inhale and raise both your hands straight above your head.
The palms should be facing outwards.
Exhale slowly and bend your head and neck down.
Bend your trunk at the waist and push the head further downwards.
Ensure that the knees do not bend and the arms are touching the ears.
Exhaling stretch your arms to catch the big toe of the corresponding legs. Use the thumb, index and middle finger to grasp the toes. if possible you can put the palms under the feet.
Complete exhalation and hold your breath.
Now pull your toes and place your head in between the knees.
The knees should not bend at any time.
Do three cycles of the above, alternating legs.
Hold this position for sometime.
Inhaling slowly release your toes and raise your trunk to come back to the starting position.
Benefits:
The entire body is flexed and thus it is good for the overall exercise of the shoulders, neck, chest, abdomen, waist, thighs and knees.
It helps strengthen the hamstrings.
The pose gets the buttocks toned.
Ligaments and tendons of the entire legs get stretched.
Sciatic nerves get pulled.
Shalabhasana - The Locust Pose
In Sanskrit "Shalabha" connotes 'locust'. The final posture resembles a feeding locust, head lowered and tail up, hence the name.
Sequence:
Lie down on your stomach with legs close together and hands on the sides.
Make sure your abdomen, chest and chin are touching the ground.
Clench your fists and keep them facing upwards.
Inhale and hold your breath.
Taking support of the fist, raise both legs backwards straight up, without bending the knee.
The body from navel upwards should be on the ground. The chin should be touching the ground.
Raise your legs as much as you can.
Hold the legs in the raised position for five seconds.
Exhale slowly and bring your left leg down. Complete exhalation.
Relax.
Caution:
Beginners should refrain from straining the legs while raising them.
Practice Ardha Shalabhasana first before graduating to Shalabhasana.
The clenching of fist should neither be too tight nor too loose.
Hernia and cardiac patients should not perform Ardha Shalabhasana.
The asana should not be practiced by expectant mothers.
Benefits:
Muscles of lower back and legs get strengthened.
It helps reduce flab from thighs, hips, waist, abdomen and buttocks.
Waist becomes supple and resilient.
Heart muscles get massaged and function well.
Regular practice of the pose can get rid of a bulging tummy.
Edema of ankles and feet can be treated with Shalabahsana.
Regular practice of the pose increases lung capacity.
Faulty spinal curvature is corrected.
Person suffering from bronchitis can get relief with this yoga pose.
Pada Angushthasana or Tiptoe Pose
Step 1
Stand with your feet together. Shift your weight to your left leg, bend the right knee and bring your right foot into half lotus on the left thigh.
Step 2
Inhale both arms up and as you exhale, bend forward from the hips and place your palms flat on the mat, along the sides of the left foot. Make sure the right foot remains in the half lotus position.
Step 3
Bend the left knee and balance on the tiptoes. You should feel as though you are sitting on the left heel. When you feel balanced, bring your palms together in front of the chest in prayer position. Remain in the position for a long as possible. It may help to pick a fixed point at eye level to help you maintain balance.
Step 4
Come up to standing position. Lower your hands down and lower the right leg down. Practice of the other leg.
Garuda-asana - The Eagle Pose
Translation: The Sanskrit word garuda means eagle. In Hindu mythology Garuda is known as the king of birds. He transports the God Vishnu and is said to be eager to help humanity fight against deamons.
Pronunciation: ga-roo-dah-sa-na
The Eagle Pose (Garuda-asana) Instruction:
1.Stand with the feet together and the arms by your sides (see the tad-asana or mountain pose).
2. Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.
3. Cross your arms at the elbows, left over right.
4.Join the palms of your hands together keeping the fingers pointed upward.
5.Inhale and hold the posture for the duration of the inhaled breath.
6.Exhale and return to the tada-asana. Repeat the posture on the opposite side, wrapping the right leg over the left and the right arm over left.
Comments:
The Garuda-asana will strengthen the legs, knees and ankles. It stretches and tones muscles of the leg and can help relieve cramps of the legs.
Durations/Repetitions:
Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable. You can also try holding the posture for as long as you can hold the inhaled breath. Repeat 2 or 3 times on each leg.
Advasana:
The Reversed Corpse or Relaxation Posture.
Instructions.
Lie on the stomach.
Stretch both arms forward on each side of the head.
Relax the whole body in the same way as described for shavasana.
Breath.
Natural and rhythmic.
Duration.
For the treatment of ailments, it should be done for as long as possible or comfortable.
Before or during an asana session, a few minutes is sufficient.
Concentration.
On the breath and the number of respirations.
Benefits.
Recommended for people with slipped disc, stiff neck, and stooping figure.
These people will find it not only a useful asana for their ailment but also an excellent sleeping pose.
Ashwa Sanchalasana (Equestrian Pose)
Ashwa Sanchalasana or equestrian pose or horse pose is the fourth step of Surya Namaskar.
Here you extend your right foot backwards from padahastasana pose.
The Procedure for Ashwa Sanchalasana
1. Come to Padahastasana Pose. I.e. stand erect and place your hands palms down on ground on either side of feet while not bending your knees.
2. Extend your right foot backwards while keeping the left knee before your arms. Look straight in front of you.
Ashwa Sanchalasana stimulates all your internal organs. Ashwa sanchalasana stretches and strengthens your muscles at leg. It increases mental alertness and helps mind focus on any single point.
Ashtanga Namaskara
(Salute With Eight Limbs Pose)
Mantra: Aum Pooshne Namah
Pronunciation: Om Poosh-nay na-mah-hay
Translation: Prostration to Him who nourishes all.
Body Posture: Rest the toes, palms and knees on the floor. Lower the body until the chest and chin touch the floor, keeping the buttocks raised and the elbows in toward the sides.
Breathing:
Complete the exhale from the previous posture.
Mental Focus:
Concentrate on Manipura or The Abdominal Chakra. Expand the chest strongly and compress the upper back between the shoulder blades.
Benefits:
Expands the chest. Develops the leg and arm muscles. Increases flexibility in the neck and shoulders.
Note:
Can remain in the pose for several deep breaths.
Bakasana, or Crane pose, is a yoga posture in which the body supposedly resembles a crane standing in water. The name comes from the Sanskrit words Baka (Crane) and Asana (pose). Bakasana is also known as Crow pose.
Benefits
This Asana belongs to a group of postures known as hand balances.
The simple method of achieving it is by pushing up from a crouching position. The more advanced method is to drop down from a head stand.
This posture helps to tone arm and hand muscles and strengthens the abdominal muscles and organs.
CHAKRASANA (wheel pose)
Description:
Steps
1.Lie on your back. Bends your legs at the knees and place them nearer to the hips.
2.Place the palms by the sides of your head by bending the elbows and fingers towards your body.
3.While inhaling, slowly raise your body upward, resting on the feet and the palms, thus curving the spine. Retain the pose for a few seconds and, breathing normally, gradually increase the duration.
4. Concentrate on the spine. While exhaling slowly come back and rest in Shavasna for a while.
Benefits & Precautions:
Persons suffering from slipped disc, duodenal ulcer, hernia and cardiac problem should avoid this asana. All the of Shalabha, Bhujanga and Ddhanurasanas are obtained from this asana. Charakasana strengthens the vertebral column and increases the oxygen in-take capacity. It prevents respiratory disorders and relieves stiffness of joints, back, shoulder and the thoracic cage. It is very useful in treating diabetes, asthma, constipation and obesity.
DOLASANA
Sequence
Stand erect with feet 2 to 3 feet apart.
Raise the arms and interlock the fingers behind the neck with the elbows pointing sideways.
Turn the upper part of the body slightly to the right.
Exhale and bend forward while bringing the head to the right knee.
Holding your breath outside, swing the head and upper trunk from the right knee to the left knee and back.
Repeat 3 times and then return to the upright position and center the body.
Repeat the process but this time bend the trunk to the left knee from the upright position.
Practice 5 times to each side.
Keep the legs straight throughout the whole asana.
Benefits-
It is an excellent asana for making the arms, shoulders and back strong and supple.
It makes the waistline slim and strong and tones the spinal nerves in the lower back.
Eka Padasana: One Foot Pose or
The Balancing Stick Pose
To Begin: Stand with feet together, Raise arms overhead and interlock all fingers but the index fingers. Ensure that your body is aligned (ear, shoulder, hip and ankle), and abdominal muscles are engaged to keep the rib cage from lifting.
The Pose: Exhale and step the right leg forward 2 feet. Inhale and lengthen the body reaching up and forward with your arms are you reach out and back with the left leg, until the body aligns parallel with the ground, like an airplane. Keep the ears between the arms, shoulders broad, and abdominal muscles supportive. The right thigh should remain strong to support the body.
To Intensify: Instead of interlocking hands, place palms flat against one another with only the thumbs crossed.
Breathing: Hold the pose for five deep breaths.
To Modify: Hold the back of a chair to give the body extra support. Remember, the abdominal muscles are the glue that holds this pose together.
Focus: Keep the gaze focussed forward on the ground ahead of your mat. All balancing poses require ‘single mindedness of thought’, so keep your mind fully in the present, on the body, on the breath, and on the visual focus.
Cautions: Do not allow your supporting knee to hyperextend (bend backwards). Keep your supporting thigh strong, lifting the kneecap up into the thigh. The most common problem in this pose is not finding the parallel alignment; so use a mirror to guide your body into a straight line; lower back flat, hips square to the ground, arms beside ears and extended leg straight.
Benefits: Strengthens the body, builds stamina, and improves balance and mental focus.
Gomukha
The Cow-face Pose
Translation: Gomukha literally means "cow face" in Sanskit.
Pronunciation: go-moo-khah-sa-na
"Placing the right ankle on the left side and the left ankle on the right side, makes Gomukha-asana, having the appearance of a cow."
Hatha-yoga-pradipika I.22
Place both feet on the ground with heels crossed under the buttocks. Sit straight and still, the mouth raised. This is called Gomukha-asana, resembling the mouth of a cow.
Gherunda-samhita II.16
The Cow-face Pose (gomukha-asana) Instruction:
1. Sit in a crossed-leg position, right leg over left.
2. Spread the legs as far apart as possible without bending the knees.
3. Bend the left knee and place the bottom of the left foot against the inner left thigh. Bring the left heel as close to the perineum as possible. Keep the left knee on the floor.
4. Grasp the right foot with the left hand and keeping the foot on the floor place the heel of the right foot against the front-left portion of the left buttock. The right knee should be directly on top of the left knee.
5. Inhale slowly through the nostrils and raise the right hand over the head and bend the right elbow. Reach behind the back with the left hand and clasp the fingers of both hands (forming an "s" shaped lock).
6. Hold the posture as long as you can comfortably hold the inhale breath. Exhale slowly and then repeat the posture reversing the arms and legs.
Comments:
This posture stretches the arms, upper back, chest and the sides of the chest and abdomen. As the shoulder blades are stretched backward the lungs are expanded and as the abdominal muscles are lifted the stomach is toned. It helps to relieve neck strain, backache and tight shoulders. The hands, fingers and wrists are strengthened.
Durations/Repetitions:
You can either hold the posture while the breath is held or you can try holding the posture while breathing gently through the nostrils. If you choose to breath, then hold the posture for thirty seconds to a minute. Repeat the gomukha-asana two to three times on each side.
Variations:
If you are unable to lock the fingers behind the back you may grasp one end of a small piece of cloth in the right hand and the other end of the cloth in the left hand.
Hasta Utthanasana
The Windmill Pose is an opening pose. Stand in Tadasana (Mountain Pose).
Sequence:
Energise the arms and raise them up and outwards with the inhalation (through the nose).
Raise them as high as they will go, so that they start to come together above the head.
Circle the arms, crossing them over above the head.
Breathe out as the arms cross over the body in a downward movement.
Breathe in as the arms are raised and opened above the body (breathing through the nostrils).
Circle the arms 5 times and then reverse the movement so the arms are going the other way.
Awareness: Openness, acceptance.
Benefits
Strengthens the arms and spine. Works with the body’s energetic system (as all postures do). This one is good for getting the energetic juices flowing quickly and easily. The breath work benefits the oxygen flow in the body and improves lung function.
Contra-Indications
Avoid if experiencing shoulder, spine or arm conditions.
Jala neti
Nasal irrigation
For this technique, lukewarm isotonic salt water is poured into one nostril, so that it leaves through the other.
The procedure is then repeated on the other side, and the nose is dried by bending forward and by rapid breathing.
It is also possible to sniff the water in so that it runs into the mouth, and to spit it out. In a more advanced reverse variant, the water is taken in through the mouth and snorted out of the nose.
Benefits: To clean the nasal passage.
Jyestikasana or the superior position
Sequence:
Lie on the stomach with the forehead touching the floor.
Now interlocking the fingers place the palms on the back of the head.
Rest the elbows on the floor.
Relax the body in the same way as in Shavasan.
Benefits:
Jyestikasana is useful for those who suffer from:
Cervical spondylitis
Stiff neck and upper back
Kati Chakrasana No. 1 :
Stand erect, heels together, hands on your back, holding your right wrist with your left hand.
Now start inhaling and bend backward [in one breath], without bending your knees.
From there only start exhaling and bend forward, till your forehead touches your knees.
Simultaneously interlock your fingers and stretch your arms backward to a vertical position.
Repeat the cycle at least three times.
Kati Chakrasana No. 2 :
Stand erect, hold your waist, jump, legs apart(at least one and half feet distance).
Inhale bend backward and while exhaling bend forward(without bending your knees) till your forehead touches the floor.
Repeat at least three times.
Benefits : Strengthens the back, spine and legs. It reduces the fat from your stomach, making you more flexible and hence energetic.
Cat Pose (Marjariasana) [mar-jar-ee-ahh-sanna] Pose | Back Bends
You will feel new life and energy come to your spine after practicing this pose. The internal organs are also given renewed blood flow, helping to improve their action. Wonderfully new awareness of the spine will continue throughout the years of practice.
Sequence:
Come onto the floor on your hands and knees. Bring the hands shoulders width apart and the knees hips width apart. Become aware of the length and quality of the breath.
Inhalation slowly and completely. Open the chest forward, arching the back downward. Feel the tailbone and the crown of the head lifting equally towards the sky. Try to feel every part of the back, every vertebra.
Exhale slowly and completely as you begin to arch the back upward. Tuck the tailbone and the crown of the head moving them towards each other. Use your hands and knees for support in the pose. Try to feel every part of the back, every vertebrae.
Continue to coordinate the breath and the movement of the spine, repeating this sequence and many times as is desirable. When you are ready to stop simply bring the spine back to a neutral position, parallel to the floor.
Benefits:
Excellent for creating a supple spine, preventing injury
Purifies the blood
Reinvigorates the spine and internal organs
Relieves tension in the low back
Modifications/Cautionary Notes:
Continuously have your awareness on you back and neck. Do not over extend.
Use the hands and knees for support without using them to push yourself more deeply into the arch. The body will naturally open with time.
It may be beneficial to rest in Child's Pose after ending the sequence.
Matsyasana, or Fish Pose, is a Yoga posture. It is commonly considered a counter-pose to Sarvangasana, or shoulder stand, specifically within the context of the Ashtanga Vinyasa Yoga Primary Series.
Sequence
The posture itself is in the category of backbends, where the practitioner lies on his or her back and lifts the heart (anahata) chakra by rising up on the elbows and drawing the shoulders back. The neck is lengthened, and the crown of the head Sahasrara chakra is "pointed" toward the wall behind the practitioner. As the arch of the back deepens with practice, and the heart and throat open further, the top of the head may brush the ground, but no weight should rest upon it.
Flapping Fish Pose (Matsya Kridasana)
Matsya Kridasana is an Indian translation for Flapping Fish pose. The position is called so as this resembles a flapping fish. This exercise is highly beneficial for the rest of pregnant women; as by the time of 3rd trimester the tummy swells inordinately which often causes restlessness. However even such women can practice this asana with quiet ease. You can learn this asana as below:
Routine:
Lie on the stomach, with straight legs.
Now move the right knee upward, while maintaining the left leg straight.
Support the right cheek over the interlocked fingers.
Retain both the palms downward.
Try to touch the right knee with right elbow.
Place the knee anywhere according to your comfort.
Balance the entire body.
Close the eyes with ease and mentally relax the body.
Practice this at your comfortable time.
Get back to Shavasana pose when the practice gets over.
Breathing Pattern:
Normal and relaxed.
Consciousness:
Physical- on relaxing the body and breathing.
Spiritual - on Manipura Chakra.
Benefits:
Stimulates digestive peristalsis.
Constipation.
Backache.
Sciatica.
Rest during pregnancy.
Fat reduction.
Mayur' is a Sanskrit word and it means peacock. Thus, mayurasana is a posture which assumes the shape of peacock during the asana. In this posture one has to hold his whole body on like a stick on both his elbows. It is also known as peacock feather pose and bent arm balance.
Steps of performance
Sit on the both of your upper scales and place your knees on the ground. Now, stretch your fingers on your hands and place your palms on the ground. At that time fingers will remain stretched and pointing backward. Now, place your elbows on either side of navel and do the whole process gently. Slowly and gradually stretch the both legs together and come little forward comfortably. Now, raise the upper part of your body. After raising upper part of your body, straightens your legs like a stick and also it should keep horizontally. Keep straight your neck, chest and also head. Hold the position for few minutes. Return to original starting position with slowly folding your legs and placing the knees on the ground. Now, raise your hands from ground and sit comfortably on the soles.
Benefits of Mayurasana
Mayurasana is the best exercise to awakening the Kundalini Shakti. This is an effective method for weakness of semen. It is also useful for congestion of vagina and also makes semen thick. It is also helpful for those women who have menstrual disorders. Mayurasana counters food poisoning. If one having problems with lower abdomen, it provides relief then.
Mayurasana is a good exercise for liver as well as pancreas. It is very helpful for diabetic patients also. It is best asana for strengthen arms, shoulders, abdomen and back. Mayurasana is helpful to improve balance. It develops the chest. This exercise has good effect on the expelling action of the colon. It is beneficial for obesity, constipation and piles.
Mayurasana is very regenerative and also quite stimulating. This asana is very effective for digestive organs. In this posture blood is concentrated and sent to the digestive organs and which is toned up by the intra-abdominal pressure.
The asana stimulates and enhances the pranic flow to the pericardium meridians. This asana is a very good measure against visceroptosis and dyspepsia. After few months practice of this posture, it provides total orgasm at the time of intercourse. Mayurasana is very beneficial to cure many illnesses. It is helpful to calm the brain and helps relieving stress and mild depression.
MERU PRISHTHASANA
Sequence
Stand erect with feet 2 to 3 feet apart.
Place the fingertips on the shoulders with the elbows pointing sideways.
Swing the upper torso as far as possible to the right and let it return the center.
Repeat 10 times.
Perform same procedure on left side also.
Breathing-
Inhale while raising the fingertips and on return swing back to the center.
Exhale while twisting to the sides.
Concentrate on inhalation while exhalation should be natural.
Meru Prishthasana Variation
Stand with feet apart and fingertips on the shoulders.
Twist the body to the extreme right.
Bend at the waist to form a right angle.
Maintain the head and spine in a straight line.
Raise the trunk, recenter the body and lower the arms.
Repeat on the opposite side.
Breathing-
Inhale while raising the fingertips and the trunk.
Retain the breath while twisting to the sides.Exhale when lowering the torso and the arms.
Duration- Practice a maximum of 5 times.
Benefits-
It stretches the spine.
Redistributes waistline fat deposits.
Tones the back muscles.
Meru Wakrasana
Techniques:
Sit with the legs stretched out in front
Place the palms on the floor besides the buttocks
Turn to the right, keep the right palm behind the left buttock
Place the left palm beside the right buttock
Bend the left knee and place the foot beside the right knee
Using the arms as a support, twist to the right as far around as is comfortable
Try to keep the back straight during the stretch
The buttocks should be square and aligned
Look over the right shoulder
Hold the position keeping the back relaxed
Come back to the starting position and relax the back
Natarajasana
How to Do the Natarajasana
Stand erect with your feet placed together and your arms alongside your torso. Breathe easy and relax. Stiffen the muscles of your right leg. Inhale and lift your left leg behind your back by bending it at your knee. Bring your left heel near your left buttock. Your leg is now folded behind you. As you are now standing on one leg, learners can do this pose near a wall on which you could immediately lean if you need support.
Next stiffen the muscles of your left leg and hold the foot of your upraised left leg with your left palm. This acts as a lock and helps you to balance yourself. At this pose, a slight forward movement of the torso is natural, especially for beginners. This forward movement acts as a counterweight to the backward movement of your left leg and left arm.
To align with the natural forward movement of your torso, you may raise your right hand and hold it straight from your shoulders. Inhale and start raising your left hand and simultaneously pull your left leg with your hand. You left hand is holding the left foot. You may shuffle your right foot that is placed on the mat to help in holding your balance. Classical Dancers open the palm of their right hand and display it to the audience at this stage and also turn their face towards the audience and smile.
But while exercising you may keep your right palm pointing straight ahead. Hold your neck erect and fix your gaze straight in front of you. At this pose it is natural to lower your head. Do not do this, as you may lose your balance. Keeping your gaze fixed on any point straight ahead of you helps you to maintain your balance especially when you are still learning to do this pose.
When you are at this stage, pause and breathe normally and then exit from this pose.
How to Exit from the Natarajasana
Exhale and ease the muscles of your left leg and right arm. Gradually lower your left leg to the mat, but do not release the hold of your left palm on the left foot. Simultaneously raise your right arm further up as you lower your left leg. Release holding your left foot with your left palm only when the knee of your left leg is aligned with the knee of the right leg that you have held stiff and straight all through the above move. Straighten your left leg and place the left foot on the mat. Bring your right arm alongside your torso. You have now returned to your original position. Pause for some time and repeat all the above steps using your right foot and right arm instead of your left.
Benefits of the Natarajasana
This exercise opens your chest and thorax, and so it helps asthma patients by clearing your windpipe. With the concave arch of your spine, it is stretched and nourished, and with the balancing of your body on your ankles they too are strengthened. And with the stiffening of your thighs and calves, all these too come under pressure and are toned. Your abdomen too is stretched and so your abdominal organs function better. With increased secretion of insulin from the pancreas your blood sugar level is regulated and so it helps to control diabetes. As your liver secretes bile, your digestion is improved.
Neti is an important part of Shatkarma (sometimes known as Shatkriya), the yogic system of body cleansing techniques. It is intended mainly to the cleaning of the air passageways in the head. Both the Hatha Yoga Pradipika and other sources[1] usually attribute to Neti many beneficial effects that range from profound physiological ones on the body, mind and personality to even clairvoyance. The two main variants are jala neti using water and the more advanced sutra neti using string.
Sutra neti
Course of thread in sutra neti
In sutra neti, a length of wet string or thin surgical tubing is carefully and gently inserted through the nose and into the mouth. The end is then pulled out of the mouth and while holding both ends at once the string is alternately pulled in and out of the nose and sinuses. It is used to clear the nose and also to remove nasal polyps.
Sutra neti is an advanced form of yogic nasal cleansing and requires an experienced teacher. Sensations of gagging, nausea, and weakness may occur. In case of persistent blockage after jala neti, sutra neti should only be performed after a medical consultation.
Standing Forward Bend Padahastasana
Padahastasana, or the standing forward bend (literally feet to hands pose), is the eleventh posture in the sequence of 12 basic postures of hatha yoga. It is an inverted posture which provides many of the same benefits of the seated forward bend: the main physical benefit is to stretch the entire backside of the body from the head to the heels.
Physical Benefits
Stretches the hamstrings on the back of the legs
Stretches and lengthens the entire spine
Massages the internal organs, especially the digestive organs
Relieves digestive problems such as constipation
Relieves problems with sciatica
Invigorates the nervous system
Increases the supply of blood to the brain
Removes flesh from the abdomen
Energetic (Pranic) Benefits
Removes tamas, or inertia
Technique
To begin, come to a standing position at the front end of your mat with your legs close together.
Inhale and lift your arms straight up over your head with your arms touching your ears.
Exhale and bend forward from the hips as shown in the photograph, keeping your back straight as long as possible. Keep your legs straight with the weight of the body over the balls of the feet. Feel that the hips are lifting up and the body is falling away from the hips.
If possible, put your hands flat on the floor, or wrap your fingers around the big toes. If you can't reach the floor you can also wrap your hands around the back of your legs.
Try to bring the head in as close to the knees as possible with the neck relaxed.
In the beginning, hold the posture for 5 seconds, gradually working up to 1 minute or more.
To come out of the posture inhale and slowly roll the body up bringing the head up last.
The Mountain Posture (whose original Indian name is Parvatasana) in Yoga is suitable for reducing arthritic aches in the shoulders as well as for stretching the upper body.
Note that Parvata means Mountain. The posture gets its name because the person performing it resembles a Mountain with the raised arms denoting the peak.
Stepwise Technique
Sit on the ground with your head and spine erect. Extend your legs forward such that your knees and heels are placed together. With the help of your hands, place your right foot on the left thigh and then your left foot on the right thigh. Try to touch the knees to the ground and turn the soles of your feet upwards. See the Lotus Posture (Padmasana) for more details.
Bring your palms together overlapping the fingers of your hands. Starting at the chest level, extend your arms slowly upwards along the central vertical axis of the body till they are over your head. Ensure that your arms touch your ears and are not bent at the elbows. Ascertain that your upper body is fully but comfortably stretched from the hips to the fingers.
Remain in this final posture breathing deeply and uniformly with your eyes closed for about 1-2 minutes (in the early stages) or your breakpoint*. Increase this time gradually.
Repeat the above steps except that you place your left foot on the right thigh and then your right foot on the left thigh. This will ensure that both legs are built uniformly.
Kati ChakrasanaProcedure
Stand erect, heels together, hands on your back, holding your right wrist with your left hand.
Now start inhaling and bend backward [in one breath], without bending your knees.
From there only start exhaling and bend forward, till your forehead touches your knees.
Simultaneously interlock your fingers and stretch your arms backward to a vertical position.
Repeat the cycle at least three times.
Cat Pose (Marjariasana) [mar-jar-ee-ahh-sanna] You will feel new life and energy come to your spine after practicing this pose. The internal organs are also given renewed blood flow, helping to improve their action. Wonderfully new awareness of the spine will continue throughout the years of practice.SequenceCome onto the floor on your hands and knees. Bring the hands shoulders width apart and the knees hips width apart. Become aware of the length and quality of the breath.
Inhalation slowly and completely. Open the chest forward, arching the back downward. Feel the tailbone and the crown of the head lifting equally towards the sky. Try to feel every part of the back, every vertebra.
Exhale slowly and completely as you begin to arch the back upward. Tuck the tailbone and the crown of the head moving them towards each other. Use your hands and knees for support in the pose. Try to feel every part of the back, every vertebrae.
Continue to coordinate the breath and the movement of the spine, repeating this sequence and many times as is desirable. When you are ready to stop simply bring the spine back to a neutral position, parallel to the floor.
Benefits:Excellent for creating a supple spine, preventing injury
Purifies the blood
Reinvigorates the spine and internal organs
Relieves tension in the low back
Modifications/Cautionary Notes:Continuously have your awareness on you back and neck. Do not over extend.
Use the hands and knees for support without using them to push yourself more deeply into the arch. The body will naturally open with time.
It may be beneficial to rest in Child's Pose after ending the sequence.
Matsya Kridasana
Techniques:
Lie flat on the stomach
Interlock the fingers and place under the forehead
Bend the left leg and bring the knee close to the left side of the ribs
The right leg should remain straight
Reduce the gap between the left elbow and the left knee
Place the side of the head on top of the interlocked fingers
Relax the body and change sides
Practice for the same duration on the other side
Mayurasana
Holding the ground with both the palms, supporting the (corresponding) sides of the navel by both the elbows and raising oneself like a horizontal stick, in the air, this is called Mayurasana.
Note:-'Mayur' means Peacock in Sanskrit. One has to hold his whole body like a stick on both his elbows, as shown in the picture. We assume the shape of a Peacock hence it is called Mayurasana.
Technique :-
- Sit on both your upper scales. Knees should be plitced on the ground.
- Stretch out fingers of your hands and place the palms on the ground, fingers will remain stretched pointing backward.
- Place elbows gently on either side of the navel.
- Slowly stretching both legs together, come little forward very cautiously, and then raise the upper part of the body.
- If the upper part of the body is raised up, then straighten your legs also like a stick (horizontal) an keep straight your chest, neck and head also.
- Maintain it for sometime then return to the origin position, slowly fold your legs and place the knees on the gorund.
- Now raising your hands from the ground sit on the soles.
Remember :-
- This is a very important balancing pose.
- Full weight of your body remains on navel and it is possible to lose the balance at any moment, hence practise it with care.
- Jerk should be avoided at any stage.
- If during practice you feel like coughing or sneezing then return and start practising again.
Benefits and Limitations :-
- This Asana is a very good measure against visceroptosis and dyspepsia.
- It is useful in diabetes also.
- Those suffering from cervical spondilitis should not practise it.
MERU PRISHTHASANASequenceStand erect with feet 2 to 3 feet apart.
Place the fingertips on the shoulders with the elbows pointing sideways.
Swing the upper torso as far as possible to the right and let it return the center.
Repeat 10 times.
Perform same procedure on left side also.
Breathing-
Inhale while raising the fingertips and on return swing back to the center.
Exhale while twisting to the sides.
Concentrate on inhalation while exhalation should be natural.
Meru Prishthasana Variation
Stand with feet apart and fingertips on the shoulders.
Twist the body to the extreme right.
Bend at the waist to form a right angle.
Maintain the head and spine in a straight line.
Raise the trunk, recenter the body and lower the arms.
Repeat on the opposite side.
Breathing-
Inhale while raising the fingertips and the trunk.
Retain the breath while twisting to the sides.
Exhale when lowering the torso and the arms.
Duration- Practice a maximum of 5 times.Benefits-
It stretches the spine.
Redistributes waistline fat deposits.
Tones the back muscles.
Meru Wakrasana -
(Simple Twist)Procedure:
Sit with the legs outstretched, spine straight. Bend the right leg and place the right foot to the outside of the left knee. Place the right hand with fingers pointing away from the body, behind the back close to the buttock and either wrap the left arm around the front of the right leg or place the left hand near the right hand. Inhale lifting through the spine, exhale and twist the torso to the right and look over the right shoulder.
Stay here for a few breaths, and on the next inhale lift through the spine, exhale turning back to the front. Repeat this several times and then change sides, replacing right for left.
Dancer’s Pose (Natarajasana) - [na-tara-jahs-anna] - Nata = dancer: Raja = lord, king Pose | StandingThis pose develops concentration and balance. It tones and lengthens the leg and hip muscles. It will stimulate a full range of motion in the shoulders. The chest expands fully.In Tadasana, take a few moments to establish your center. Find a point to gaze at either at eye level or on the floor. Shift your weight onto one leg.
Inhale and bend the knee of the other leg, bringing it backwards and grab hold of the ankle or foot with the hand of the same side. Take a moment to balance and then move the knees so they are in alignment with the hip joints. Hold here and breathe into the stretch from the abdominal muscles into the quadriceps.
Inhale and extend the arm of opposite side-body directly up from the shoulder, towards the sky. Feel the energy move all the way through the fingertips. Hold here for several breaths. You may want to remain in this phase of the posture and work up to the final pose.
To move further, simultaneously lengthen the arm and torso up and forward while the opposite leg lengthens back and up. In the final posture the thigh becomes parallel to the floor and the torso at an angle to the floor.
As you hold the pose, breathe into the stretch on the inhalation and relax on the exhalation, creating an equal and opposite stretch forward through the arm and backward through the leg. Allow your gaze to rest slightly above the horizon.
Slowly bring the torso back to center. Release the bent knee and stand in Tadasana.
Benefits:Releases tension in the angle and foot, helping to prevent injury
Develops a sense of balance and focus
Opens the chest and lungs, creating more space for the breath
Strengthens spine and entire leg
Stretches thighs, shoulders
Modifications/Cautionary Notes:For support bring the side-body of the standing leg to a wall. Allow the body to be supported by the wall as you come forward into the pose.
If the quadricep and/or shoulder are tight bring a strap around the front of the foot, holding it with the hand.
If coming forward is too difficult only come part way forward into the pose.
Pranamasana(Salutation posture)
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.
SarvangasanaSarvangasana literally means a pose for all the parts of the body. It is one of the many inverted poses of yoga all of which are extremely beneficial.Sarvangasana literally means a pose for all the parts of the body. It is one of the many inverted poses of yoga, all of which are extremely beneficial. These inverted asanas work by reversing the effects of gravity on certain parts of the body, and in Sarvangasana, most parts of the body are targeted.
BenefitsSarvangasana helps promote good circulation, as it directs the flow of the entire lower body towards the heart. This asana also helps prevent and reduce varicose veins by reducing the pressure on the legs and directing blood clogged in the veins upwards to the heart.
Lungs When we breathe, thanks to gravity our lower lungs get most of the oxygen, while our upper lungs don't. Only when we take a deep breath do our upper lungs get some oxygen. Inverted yoga asanas also direct oxygen to the upper lung, ensuring healthier lung tissue.
Heart Usually the heart has to work hard to ensure blood gets pushed upward to the brain. During Sarvangasana the heart gets relief as the blood is directly relayed to the brain.
Thyroid The thyroid gland is located in the neck. Over a period of time due to lack of proper circulation the gland starts to deteriorate. Sarvangasana pushes healthy, oxygen-rich blood directly into the neck, strengthening the thyroid glands.
Here is the correct way to do this asana.
Lie down flat on the floor, on your back, palms by your side facing
Exhale and lift your legs up 30, then 60, then 90 and then around 130 degrees so they are extended behind your head.
Stay in this position, breathing normally, for a few seconds.
Now, gradually, exhale again, and straighten your legs up to 90 degrees, lifting your buttocks as well. Support the back of your trunk with your palms, keeping elbows on the floor. Gradually, walk your hands towards your shoulder blades, as you lift your body higher.
Look at the picture for guidance.
Your elbows may tend to move outwards. Bring them in, so they are straight in line with your shoulders.
You will notice that your hips tend to jut out backwards, while your feet tend to come forward over the head. This is not the right way to do it. Work at it so your body is in a straight line. Your hips, feet and shoulders should be aligned, so push your feet back and bring your hips and tailbone forward. Remember, this exercise is not as much about effort as it is about balance.
Lift your body as high up as possible. Sarvangasana is a shoulder stand, so your body should be resting on your shoulders and not on your back.
Hold this position for as long as possible.
Remember to exhale while lifting your body up, but once your body is up, you can breathe normally. There is no need to hold your breath.
Time yourself, so you can see how long you can remain in this position. The next time, try and balance your body for a little longer.While this is the basic pose, here's what you can do to get more out of the asana:Make sure your legs are squeezed together. The feet, ankles, legs, thighs, should all be touching.
Although you can extend toes towards the ceiling, the back of your
legs get a better stretch if you extend heels towards the ceiling instead.
Do not move your head or turn it to either side when in this pose.
Benefits Sarvangasana literally means a pose for all the parts of the body. It is one of the many inverted poses of yoga, all of which are extremely beneficial. These inverted asanas work by reversing the effects of gravity on certain parts of the body, and in Sarvangasana, most parts of the body are targeted.
Circulation Sarvangasana helps promote good circulation, as it directs the flow of the entire lower body towards the heart. This asana also helps prevent and reduce varicose veins by reducing the pressure on the legs and directing blood clogged in the veins upwards to the heart.
Caution Women should not do any inverted poses during menstruation as it reverses blood flow. People suffering from blood pressure, glaucoma, hernias, cardiovascular disease, cervical spondylitis, thrombosis, arteriosclerosis, and kidney problems should not practice headstand. Those suffering from neck injuries should perform this exercise after consulting a yoga teacher, under supervision.
BhujangasanaBhujangasana is one of the most important Yoga poses. It is also referred to as the 'Cobra Pose'. The asana concentrates on strengthening the back and arms, by stretching the spine. A backward bending asana, it is beneficial for the chest and the heart, apart from having many physical and psychological benefits on the health. On the completion of the asana, the person doing it appears like a hooded cobra, with a raised trunk, neck and head. Read on to get complete information on the technique to do Bhujangasana, its health benefits and the people who should not attempt to do this asana.How To Do Cobra Yoga Pose
To start the pose, lie down on your stomach, on a flat surface, say, floor. Make sure you relax all the muscles completely. Rest your forehead on the floor.
Now, put your legs together and position your arms below the corresponding sides of your shoulder, close to your body. The hands should be placed beside your chest.
Now, start inhaling slowly. Keep inhaling and then raise your upper body (trunk), including your chest and head, to the maximum extent possible. Raise your trunk slowly, without creating any jerk. Do this just as a cobra raises its hood.
By doing the above step, you will gradually feel the bending of the vertebrae one by one and feel the pressure traveling downwards from the cervical, dorsal and lumbar regions and lastly to the sacral regions.
While doing this, your head and chest should be positioned upwards.
In order to attain the full form of Bhujangasana, known as Poorna Bhujangasana, raise your legs, bent at the knees, backwards and try to touch the toes to the back of your head.
In order to release the posture, get back to the original position, by exhaling slowly and bringing down your trunk smoothly down to the floor.
You may repeat the exercise for five times.
For the beginners, taking the help of their arms to raise the upper body is beneficial.
Health Benefits Of Bhujangasana
Relieves muscular tensions
Stimulates the endocrine system
Strengthens and increases the flexibility of spine
Tones up superficial muscles of the back
Relieves pain in the back
Strengthens the abdominal muscles
Effective in curing constipation
Tones up the abdominal viscera
Gives good appetite
Effective for women in toning up their ovaries and uterus
A natural remedy for amenorrhoea, dysmenorrhoea, leucorrhoea and various other utero-ovarine troubles
Who Should Not Do Bhujangasana
Bhujangasana is strictly not recommended for pregnant women.
People suffering from hernia, intestinal tuberculosis or hyperthyroidism should not perform this asana.
People suffering from peptic ulcers should avoid doing Bhujangasana.
Simhasana - The Lion Pose
Yoga has used nature and wildlife as it reference point due to which there are so many asanas related to it. Simhasana is one of those asanas which adds glory to your face and you can easily see the difference. Yoga is an age-old process which has been quite a favorite amount all the age-old-yogis.
Even though Simhasana mean lion pose if taken the literal meaning, in Sanskrit ‘simha’ means 'the powerful one'. It emits lot of force when you perform this asana. Similar to the roar of the lion this asana is performed in the exact fashion to draw as much usefulness as possible.
The asana depicts the fierceness of the lion which benefits those parts of the body where it is stretched and pulled. This asana is very different to other asanas as it benefits your face which many of the asanas are not able to do it. It benefits your face, jaw, mouth, throat and tongue. If you have sore throat problems this asana proves to be very useful. Problems like tightness of the jaw like teeth grinding, clenched jaws can get some relief by performing this asana regularly. This asana involves the stretching of the tongue as you are required to mimic the roaring lion. It can be treated as a very good asana which can remove your wrinkles and can be stated as an anti-ageing yoga asana. We pay lot of attention to the other parts of our body and hardly take care of our face while performing the yoga asana. This asana shows that we are in right direction and this asana could prove to be very much essential of our lives. The muscles and tissues of your face have restored their lost charm to make your face more radiant than ever. It makes your face a beaming glory by performing this asana. The stretching and pulling stimulates the nerves to give you a refreshed look. The gaze which is used in the asana helps your eyes by keeping it shiny and bright. It removes the tension from the eyes and also clears burning sensation which you keep feeling in your eyes. It helps your hands and fingers as it stretches them while performing this asana. Many of the diseases related to face, tongue, vocal cords back and anus can be treated by this asana. It adds confidence in your posture and your character. Your voice also improves by performing this asana. Suffering from neck or backache this asana can relieve you from this problem.
The Headstand (Shirshasana)This posture may look like imposing to those who haven’t attempted it. Nevertheless, it is an extremely powerful asana. It is called the "king of asanas" because of its overall effect on the whole body. For beginners, it is better to start this in a corner so that you can practice it without the fear of falling down. Ask a friend to help you with this in the beginning. TechniqueYou must use extra padding for the headstand, so use a folded blanket or some extra foam on top of your yoga mat. Don't use a pillow, since it's too soft.If you don't feet very confident about going straight into the headstand, try stage 1 first. Once you are confident with stage 1, you can go on to stage 2, which is the standard headstand.If you wish to try it on your own, place a pillow lengthwise behind your head, in case you fall over backwards.Stage 1 (For Beginners)Put your yoga mat into a comer, kneel down in front of it and place your interlocked fingers in the comer close to the walls.
Put your head into the hollow of the palms, rise off the knees and take a step or two towards the comer.
Lift one leg and place it in the comer against the wall. If you are a little unsure, ask a friend to hold the leg and put it in the corner. Now, just kick the other leg up. Stay there for about 15 seconds, trying to remain relaxed.
To come out of the headstand, just lower one leg at a time. Again, if you feel unsure, ask your friend to hold one of your legs while you lower the other.
Start off in the headstand for about 15 seconds. Increase the time by 15 seconds every week until you are doing three minutes.Stage 2 (The Standard Headstand)Kneel down on your yoga mat. Interlock the fingers of your hands and place them and your forearms on the extra padding on the yoga mat. Keep the elbows fairly close together.
Place the back of your head into the hollow of the palms (not on the palms or fingers). Rise up off your knees and take a step or two towards your head.
Inhale, and slowly raise the legs until they are vertical. Keep your back straight and try to relax. Breathe slowly and deeply from the abdomen.
Concentrate on the brain or the pineal gland between the eyebrows.
To come down, bend your knees and lower one leg and then the other. As for the beginners' stage, start off in the headstand for about 15 seconds and increase the time by 15 seconds every week, until you are doing three minutes.
BenefitsThe headstand increases circulation to the brain, which causes improved brain function (intelligence and memory) and increased vitality and confidence.
It improves many ailments, such as nervousness, tension, fatigue, sleeplessness, dullness, fear, poor blood circulation, bad memory, asthma, headaches, constipation, congested throat, liver or spleen, for female disorders, the initial stages of eye and nose troubles, and general lack of energy, vitality or self confidence.
It stimulates four of the most important endocrine glands - the pituitary, the pineal, the thyroid, and the parathyroid glands that are responsible for our very existence, for they keep the body mechanism in good working order. Pituitary gland is called the master gland of the body. As a consequence, the practice of the headstand helps us to get relief from many of our troubles, physical as well as mental, or to prevent them. It has a very beneficial effect on the whole body.
It promotes hair growth by increasing circulation to the scalp.
It helps to put the spine into correct alignment.
It restores the position of vital organs by reversing gravity.
The quality of sleep is improved. Poor sleep is often due to an excess of nerve impulses from the reticular formation to the cerebral cortex in the brain. The headstand causes an increase in circulation to the neck, which stimulates the baroreceptors in the neck. This calms the reticular formation down, causing reduced nerve impulses to the cerebral cortex. This results in a peaceful, deep steep.
Because of the many benefits of the headstand, the yogis often refer to it as the 'king of the asanas'.Time:Do the headstand for fifteen seconds at first, adding fifteen more per week. The maximum time for it should not be more than twelve minutes, if it is done in conjunction with other exercises.
Tolangulasana
This Asana balances the body like the balance, therefore, it is known by the name 'Tolangulasana'. This has come through tradition. In its final position the whole body is balanced on closed fists.Technique :-
Sit in Padmasana.Take support of the elbows to lie down on the back.Lie down on the bank.Raise the foot-lock slightly towards the stomach so that your buttocks may be raised. Place both the closed fists under the buttocks. Elbows should touch the ground.Now raise foot-lock as well as head and back and balance your whole body on the fists. (Elbows should be up from the around).While retrurning back to the original position take your weight on both the elbows first. Slowly bring back and head back to the ground.Now remove the fists from under the buttock and come to original position.
Remember :-
It is a balancing Asana.Maximum load remains on the fists. Therefore, remember that fingers of fist should remain on the ground.
Benefits and Limitations :-
It improves biceps muscles and muscles of abdomen and back are also made strong.This is beneficial in diabetes and piles.It improves digestion.Those suffering from pain in spine or neck, or having complaint of ulcer in stomach should not practise it.
Vastra Dhauti
'Vastra' means 'cloth' and 'dhauti' means 'cleansing'.Vastra dhauti is a process that cleanses the digestive system using a strip of cotton cloth.Preparations:Sterilize a cotton cloth of the correct size ( measurements: twenty-two feet long and two-and-a-half inches wide)
Fill a mug with lukewarm water
Benefits:Assists in curing all skin diseases, including leprosy
Helps to overcome twenty varieties of kapha related disorders
Controls the pitta dosha
Improves the function of the upper gastro-intestinal track
Improves digestion
Heals tumors, an enlarged spleen, the liver and common fever
Improves the strength of the body and spurs growth
Cures respiratory disorders
Note: Please discuss this kriya procedure with your consultant before starting it.Veerasana- Warrior Pose
"Veer" refers to 'warrior' in Sanskrit. In this posture the body assumes the position a warrior takes before attacking. Hence the name Veerasana or Warrior pose.Sequence:
- Stand erect in Tadasana with legs joined together and arms by the sides.
- Stretch your left leg and place it in front while exhaling.
- Bend the left leg at the knee so as to form a right angle between the thigh and calf.
- Join the palms of your hands and place it on the knee.
- Keep the right leg straight.
- Inhale and raise both hands above your head.
- Stretch your arms further up.
- Bend the upper part of your body backwards.
- The inner side of upper arms should be touching the ears.
- Balancing your body, bend your neck and head downwards.
- Increase the curvature of the back to the maximum limit.
- Gaze up.
- The right leg should not bend and the sole of both feet should be on the ground.
- Stay in this posture till you feel the strain.
- Exhale slowly and straighten your trunk.
- Inhale and bring the hands down on the knees.
- Return your left foot to the original position aligned with the right foot, as you exhale.
- Relax and perform the same with your right leg stretched forward.
Caution:
- If you suffer from shoulder or neck problems, do not perform this yoga pose.
Benefits:
- Shoulders, arms and legs gain strength.
- Thighs and calves get extended and thus toned.
- Spinal column becomes flexible with the practice of Veerasana.
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