BADDHA PADMASANA
(LOCKED LOTUS POSE)
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THE ASANA GIVES LOT OF FLEXIBILITY OF THE LEGS AND STRENGTHENS YOUR ARMS. IT KEEPS YOUR SPINE WELL. THIS ASANA IS USEFUL IN CONSTIPATION AND IMPROVES DIGESTIVE SYSTEM.
METHOD : SIT IN THE PADMASANA (LOTUS POSE) AND KEEP YOUR FEET ON YOUR THIGHS, JUST CLOSE TO THE GROIN. PLACE YOUR RIGHT ARM BEHIND YOUR BACK AND REACH AROUND TILL YOUR RIGHT HAND IS CLOSE TO THE LEFT HIP. NOW BOW FORWARD A LITTLE, TWIST YOUR TRUNK TO YOUR RIGHT SIDE AND TRY TO GRASP THE RIGHT THUMB OF TOE, RESTING ON THE LEFT THIGH FIRMLY WITH THE INDEX FINGER AND THE MIDDLE FINGER. SIT STRAIGHT AND REMAIN IN THE POSITION FOR A FEW SECONDS. PLACE YOUR LEFT ARM BEHIND YOUR BACK, CROSSING YOUR RIGHT ARM AND TRY TO REACH AROUND TILL YOUR LEFT HAND IS CLOSE TO YOUR RIGHT HIP. NOW BEND FORWARD A LITTLE. TWIST YOUR TORSO TO THE LEFT AND BRING YOUR SHOULDER BLADES TOGETHER, TRY TO GRASP THE LEFT THIGH FIRMLY WITH THE FOREFINGER AND THE MIDDLE FINGER. SIT STRAIGHT AND REMAIN IN THE POSITION FOR A FEW SECONDS. NOW YOUR ARMS AND LEGS ARE TIGHTLY LOCKED. TRY TO KEEP YOUR HEAD, NECK AND SPINE STRAIGHT. YOUR KNEES SHOULD PRESS THE GROUND. LOOK STRAIGHT FORWARD AND BREATH NORMAL.
BENEFITS : IT ENHANCES FLEXIBILITY AND MOBILITY OF LEGS. STRENGTHENS THIGHS AND CALVES.
UBHAY PADANGUSHTHASANA
(DOUBLE BIG TOE POSE)
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THIS POSE STRENGTHENS THE WAIST, ANUS, STOMACH AND GENITAL ORGANS.
METHOD : NOW HOLD TOES WITH YOUR HANDS. SPREAD YOUR LEGS. NOW SLOWLY MOVE YOUR LEGS UPWARDS. TAKE CARE, THAT THE WHOLE WEIGHT SHOULD BE ON YOUR BUTTOCKS. LOOK TOWARDS SKY OR STRAIGHT.
BENEFITS : THIS IS A VERY GOOD ASANA FOR RELIEVIG PAIN OF STOMACH AND WAIST.
URDHVA PRASARITA PADASANA
(UPWARD EXTENTED FEET POSE)
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URDHVA PRASARITA PADASANA STRENGTHENS CALVES AND IMPROVES FLEXIBILITY OF LEGS. THE ASANA PROMOTES HEALTHY FUNCTIONING OF ABDOMEN AND THE ORGANS WITHIN. IT IS VERY HELPFUL IN MAINTAINING KIDNEY, LIVER AND BRAIN IN THE BEST OF THEIR CONDITION.
METHOD : STAND STRAIGHT ON A MAT. NOW LIFT RIGHT LEG STRAIGHT UPWARD AND HEAD DOWNWARD. PLACE LEFT HAND ON THE FLOOR.
TAKE THE RIGHT HAND TO THE LEFT LEG AND HOLD IT FROM THE CALF. KEEP YOUR EYES STRAIGHT BREATHE WELL AND REPEAT ON THE OTHER SIDE.
BENEFITS : STRENGHTHENS LEGS AND CALM MIND.
PARIVRTTA ARDHA CHANDRASANA (REVOLVED HALF MOON POSE)
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THE YOGASANA ENHANCES FLEXIBILITY AND MOBILITY OF JOINTS. IF STRENGTHENS THIGH MUSCLES AND IMPROVES COORDINATION OF VARIOUS ORGANS.
METHOD : STRAND STRAIGHT ON A MAT. PLACE ONE HAND ON THE MAT, DIAGONALLY OUT. RAISE ONE LEG UP. (THE LEG ON THE SAME SIDE AS THE SUPPORTING ARM). RAISE THE BACK LEG UP AND EXTEND THROUGH THE FOOT. TRY TO HORIZONTALLY ALIGN THE HIPS. THE HAMSTRINGS NEED TO BE FLEXIBLE.
RAISE ONE ARM UP TO CREATE A ROTATION IN THE SPINE AND ALWAYS GAZE UP AT THE HAND. BREATH DEEPLY.
BENEFITS : IT IMPROVES YOUR BODY BALANCE, STABILITY, AND COORDINATION.
KRONCHASANA (HERON POSE)
STRETCH HELPS EXERCISE YOUR BACK, HAMSTRINGS AND CALVES. IT ENERGIZES THE LOWER TORSO AND STRENGTHENS CALVES. THE ASANA IS VERY HELPFUL FOR THOSE HAVING FLAT FEET.
METHOD : SIT ON A FLAT SURFACE. KEEP YOUR LEGS ARE STRETCHED OUT STRAIGHT. BEND THE KNEES IN A WAY THAT THE SOLES GET UNDER THE HIPS. STRAINGTEN YOUR RIGHT LEG AND PULL IT BACKWARDS, CLOSER TO YOUR TORSO. MAKE SURE THAT YOUR BACK AND SHOULDERS BLADES ARE STRAIGHT. TO PERFORM THE POSE CORRECTLY, YOUR LEG HAS TO BE COMPLETELY PERPENDICULAR TO THE GROUND. RAISE BOTH HANDS AND HOLD THE RIGH LEG (TOUCH THE HEEL). MOVE YOUR CHIN TOWARDS YOUR CHIN TOWARDS YOUR KNEE WHILE YOUR BACK REMAINS STRAIGHT AND EXTENDED. EXHALE SLOWLY AND HOLD ON TO THIS POSE FOR A FEW SECONDS BEFORE LOWERING THE LEG. REPEAT THE ENTIRE PROCESS WITH THE OTHER LEG.
BENEFITS : THE ASANA STRENGTHENS WAIST AND PROMOTES ITS FLEXIBILITY.
ARDHA PADMA KROUNCHASANA
(HALF BOUND HERON POSE)
THE ASANA STRENGTHENS AND ENERGIZES CALVES. IT ALSO ADDS FLEXIBILITY TO SHIN AND LOWER TORSO.
METHOD : SIT ON A YOGA MAT. FOLD RIGHT LEG AND KEEP LEFT LEG STRAIGHT UP IN THE AIR. HOLD THE SOLE OF YOUR LEFT FEET WITH BOTH HANDS. TAKE A DEEP BREATH. YOU MAY EVEN KEEP THE HANDS STRETCHED STRAIGHT AND TRY TO REACH THE CENTRE OF LEFT FEET. LET YOUR HEAD TOUCH THE LEG IN THE FORMER POSITION. ON THE OTHER HAND, IF YOU CHOOSE THE LATTER POSITION, KEEP YOUR HEAD UP.
BENEFITS :THE ASANA PROMOTES FLEXIBILITY TO LOWER TORSO.
SUPTAVIRASANA
(RECLINING HERO POSE)
THIS ASANA HELPS WITH REMOVING STIFFNESS AND STRESS FROM THIGH AREA. IT TIGHTEN UPPER ABDOMINAL REGION AND RELAXES LEG MUSCLES. REGULAR PRACTICE HELPS IMPROVING DIGESTION.
METHOD : LIE ON A MAT (ON YOUR BACK). FOLD BOTH KNEES AND HELP THEM REST UNDER THIGHS. SPREAD YOUR HANDS BACKWARDS AND CROSS THEM UNDER YOUR HEAD. TAKE A DEEP BREATH. YOU MAY ALSO USE A PILLOW TO SUPPORT YOUR BACK.
BENEFITS : HELPS IN ELIMINATING FAT FROM STOMACH AND ENHANCES DIGESTIVE SYSTEM.
GARBHAPINDASANA
(WOMB EMBRODED POSE)
THE ASANA PROVIDES A SOOTHING EFFECT AND PEACE OF MIND AND ENERGIZES BODY. REGULAR PRACTISE WILL REMOVE FAT FROM ABDOMINAL REGION AND PROVIDES RELIEF FROM OTHER ABDOMINAL DISEASES.
METHOD : THIS IS A LITTLE BIT TOUCH ASANA TO PERFORM. SIT ON A MAT WITH YOUR HEAD AND SPINE ERECT. EXTEND YOUR LEGS FORWARD SUCH THAT THE 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. PASS YOUR HANDS THROUGH THE GAP BETWEEN THE CALVES AND THE THIGHS CLOSE TO YOUR KNEES. THEN THRUST YOUR ARMS FORWARD TILL THE ELBOWS. BREATHE OUT THE RAISE YOUR THIGHS OFF THE GROUND. BEND YOUR ARMS AT THE ELBOWS AND THEN HOLD YOUR EARS WITH YOUR HANDS. CAREFULLY BALANCE YOUR BODY WEIGHT ON THE TAIL BONE BREATHE NORMALLY AND LOOK STRAIGHT. HOLD ON TO THIS POSITION FOR NOT MORE THAN 2 MINUTES.
BENEFITS : THE DIGESTIVE SYSTEM OF THE BODY IMPROVES DUE TO THE REGULAR PRACTICE OF THIS POSTURE. IT ALSO TREATS ALL KINDS OF STOMACH DISEASES. THE YOGA POSTURE PROVIDES EXERCISE TO BOTH THE UPPER AND THE LOWER BODY OF THE PERFORMER. IT ALSO REMOVES FAT FROM STOMACH AREA.
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