YOGA ASANAS AND ITS BENEFITS ! (SIDE ANGLE POSE, EAGLE POSE, WIDE - LEGGED)

 

                         EKTA PAD HAMSA PARSVAKONASANA                              (EXTENDED SIDE ANGLE POSTURE)

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                             THE ASANA  IS VERY HELPFUL IN ENSURING A HEALTHY BALANCE OVER THE BODY. IT ALSO HELPS ENHANCE THE FLEXIBILITY OF HANDS AND ELBOWS.

                          METHOD : THIS ASANA IS VERY SIMILAR TO GYMNASTICS. STAND STRAIGHT AND STEP YOUR RIGHT FOOT THREE TO FOUR FEET DOWN THE MAT, POINTING TO THE SHORT END OF YOUR MAT, TURN YOUR LEFT FOOT SLIGHTLY IN. THE RIGHT HEEL SHOULD BE IN LINE WITH THE LEFT HEEL. LIGHTLY CONTRACT YOUR THIGHS, AND ROTATE SLIGHTLY SO YOUR KNEE CAP IS POINTING TO THE SHORT EDGE OF YOUR MAT. EXHALE PRESSING YOUR LEFT FOOT INTO THE FLOOR, BEND YOUR RIGHT KNEE OVER YOUR RIGHT ANKLE, SO THAT THE SHIN IS  PERPENDICULAR TO THE FLOOR. INHALE, PULL IN YOUR ABDOMEN TO PREVENT CURVING OF THE LOWER BACK. YOU MAY ALSO PRACTICE THIS ON OTHER SIDE.

                              BENEFITS : ENHANCES FLEXIBILITY OF HANDS AND ELBOW JOINTS.

                            GARUDASANA (EAGLE POSE)

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                           THE ASANA IS VERY HELPFUL IN CURING PAIN IN THE ARMS AND FEET. IT STRENGTHENS THE KNEES AND JOINTS. ALSO BOOSTS CONCENTRATION. GARUDASANA RELIEVES PROBLEMS OF URINE AND HELPS IN VARIOUS KIDNEY AILMENTS.

                      METHOD : STAND STRAIGHT. BEND YOUR KNEES AND LIFT YOUR LEFT FOOT UP TO CROSS IT OVER THE RIGHT ONE SIMILAR TO A CREEPER CROSSING AROUND A TREE. ENSURE THAT RIGHT FOOT IS FIRMLY PLACED ON THE FLOOR AND THE LEFT THIGH IS OVER THE RIGHT THIGH. BRING YOUR ARMS FORWARD WHILE KEEPING THEM PARALLEL TO THE FLOOR. CROSS THE RIGHT ARM OVER THE LEFT ONE AND BEND YOUR ELBOWS SO THAT YOUR ARMS ARE NOW PERPENDICULAR TO THE FLOOR. ENSURE THAT THE BACK OF YOUR HANDS ARE FACING EACH OTHER. KEEPING YOUR GAZE FOCUSED AT ONE PLACE, STAY IN THIS POSE FOR A COUPLE OF BREATHS. SLOWLY TAKE OUT THE HANDS AND BRING THEM TO THE SIDE OF YOUR BODY. COME BACK TO THE INITIAL POSITION.

                      BENEFITS : IT RELIVES THAT PAIN PERTAINING TO HAND AND FEET.

                             PRASARITA PADOTTASANA 

           (WIDE-LEGGED STANDING FORWARD FOLD)

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                          THE ASANA STRENGTHENS YOUR SPINE AND CALVES, ALSO ENHANCES THEIR FLEXIBILITY. IT IMPROVES PROPER FLOW OF BLOOD, WHICH MAINTAINS THE BLOOD PRESSURE. IT CALMS THE MIND. IT ENERGIZES LUNGS AND HEART.

                       METHOD : STAND STRAIGHT ON THE MAT. SPREAD STRAIGHT ON THE MAT. SPREAD YOUR FEET WIDE APART. TURN YOUR TOES SLIGHTLY IN AND YOUR HEELS SLIGHTLY OUT SO THE EDGES OF YOUR FEET ARE PARALLEL FO THE EDGES OF YOUR MAT. ALIGN YOUR HEELS. FOLD THE TORSO FORWARD AT THE HIPS. KEEP THE FRONT OF YOUR TORSO LONG. DROP YOUR HEAD AND GAZE SOLFTLY HEHIND YOU. BRING YOUR HANDS TO REST ON THE FLOOR BETWEEN YOUR LEGS. KEEP YOUR ELBOWS BEND AND POINTING BEHIND YOU. KEEP YOUR EYES STRAIGHT AND BREATH SLOWLY.

                            BENEFITS : IT CONTROLS BLOOS PRESSURE.

                          PARIVRATTA PASHARAKANASANA 

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                            METHOD : STAND STRAIGHT ON MAT. PUT FORWARD RIGHT LEG AND BEND FROM KNEE. WHEREAS LEFT TO BE STRETCHED TO BACKWARD AND SUPPORT THIS ON TOES. THEN PUT YOUR RIGHT HAND PARALLEL TO THE RIGHT LEG AND THROW YOUR LEFT HAND IN THE AIR, PARALLEL TO THE FLOOR. LOOK UPSIDE.

                            BENEFITS : IT STRENGTHENS THE SPINE AND MAKES IT FLEXIBLE AND ACTIVATES ALL THE INTERNAL ORGANS. VERY MUCH BENEFICIAL IN ELIMINATING TOXINS FROM THE BODY.

 

                                   PASHARAKANASANA 

                             (EXTENDED SIDE ANGLE POSE)

                         THIS ASANA HELPS RELIEVING THE DISORDERS OF FEET, KNEES AND JOINTS, ALSO LOWER THE STRESS ON THEM. GIVES RELIEF IN THE STRESS ON ABDOMEN DUE TO ACIDITY, GAS. BESIDES, IT ENHANCES PATIENCE.

                       METHOD : STAND STRAIGHT ON THE MAT.  WITH RIGHT KNEE BENT, BRING THE RIGHT ELBOW DOWN TO THE RIGHT KNEE AND MOVE THE LEFT ARM UP TOWARDS THE CEILIND AND THEN PUT THE ARM OVER THE EAR, MAKING A STRAIGHT LINE WITH THE LEFT SIDE OF YOUR BODY. KEEP THE RIGHT KNEE BENT DIRECTLY OVER THE ANKLE, SINK HIPS DOWN TOWARDS THE FLOOR, AND REACH THE LEFT FINGERS UP AND STRAIGHTEN THE LEGS. REPEAT ON OTHER SIDE.

                     BENEFITS : THIS ASANA ENHANCES AND STRENGHTHENS THE FEET, KNEES, THIGHS AND ANKLES. IT STRETCHES THE GROIN AND WAIST AND TWISTS THE SPINE. TWISTING CLEANSES AND REDUCES STRESS IN THE ABDOMINAL AREA LEADING TO BETTER DIGESTION.

                      NIRLAMBA PARSVAKONASANA

          (BOUND SIDE ANLGE STANDING BALANCE POSE)

                           THIS POSE STRENGTHENS INNER THIGHS AND HAMSTRINGS. IT TONES THE FEET AND ANKLES, OPENS THE GROINS. THIS POSTURE ENERGIZES THE CHEST AND LUNGS. THIS HELPS WITH ACTIVE EXTENSION OF THE SPINE WHICH PRESENTS A CHALLENGE TO BOTH FLEXIBILITY AND STRENGTH OF THE SPINAL EXTENSORS.

                       METHOD : THIS IS A CHALLENGING ASANA. STAND STRAIGHT ON A MAT AND PUSH ALL OF YOUR BODY WEIGHT ON RIGHT LEG. BEND YOUR BACK FORWARD AND MOVE LEFT LEP UP IN THE OPPOSITE DIRECTION. TAKE BOTH OF YOUR HANDS UNDER THE WAIST AND JOIN THEM. LOOK STRAIGHT IN THE SKY. THEN DO THE SAME IN THE OPPOSITE DIRECTION TOO.

                       BENEFITS : PROVIDES STRENGTH TO YOUR THIGHS, CHEST AND LUNGS.

                          ARDHABADHA PADMOTTASANA

                (HALF BOUND LOTUS INTENSE STRETCH)

                           IT MASSAGES ALL THE ORGANS OF THE STOMACH. IN THE FULL POSTURE, THE HEEL PRESSESS INTO THE LOWER ABDOMEN, STIMULATING BLOOD FLOW IN THAT AREA. IT ENHANCES THE WORK OF THE LARGE INTESTINE.

                              METHOD : STAND STRAIGHT ON A MAT AND TAKE A DEEP BREATH. BEND DOWN FORWARD FROM WAIST PART. LIFT THE RIGHT LEG AND REACH AROUND THE BACK TO TAKE HOLD OF THE BIG TOE OR THE TOP OF THE FOOT. ON THE NEXT INHALE AND REACH AROUND TO TAKE HOLD OF THE INNER ARM OR PASS THE FOOT INTO THE RIGHT HAND. WHILE INHALING, RAISE THE RIGHT HAND TO LENGTHEN THE FRONT OF THE BODY. EXHALE AND FOLD DOWN OVER THE ERECTED LEG AND PLACE THE FINGERS AND TOES IN LINE. KEEP THE HIPS SQUARE AND LEVEL. USE THE HAND TO STABLISE THE BODY AND AVOID HYPEREXTENSION THROUGH THE BACK OF THE ERECTED KNEE. DRAW THE SHOULDER BLADES AND LEVEL THE COLLARBONES. RELAX THE NECK. REPEAT THE SAME IN THE OPPOSITE DIRECTION TOO.

                            BENEFITS : THE ABDOMINAL ORGANS GET CONTRACTED WITH IMPROVES DIGESTION AND ENHANCES THE ELIMINATION PROCESS, BY WORKING UPON THE LARGE INTESTINE.

                            HASTHA PADANGUSHTASANA

                       (EXTENTED HAND TO TOE POSE)

                           THE EXTENDED HAND TO TOE POSE IS A VERY CHALLENGING AND INVIGORATING BALANCE POSTURE THAT COMES WITH SEVERAL BENEFITS INCLUDING EFFECTIVE STRETCHES TO HAMSTRINGS, HIPS, AND ADDUCTORS.  IT ALSO STRENGTHENS BACK AND ARM MUSCLES AND IMPROVES SENSE OF BALANCE. THIS ASANA IS BENEFICIAL IN PARKINSON DISEASE.

                           METHOD : BEGIN STANDING IN MOUNTAIN POSE (TADASANA) WITH YOUR FEET TOGETHER AND ARMS AT YOUR SIDES. BREATHE DEEPLY. LET YOUR MIND BE CALM. SHIFT YOUR WEIGHT TO YOUR LEFT FOOT. VERY SLOWLY, MOVE YOUR RIGHT KNEE UP TOWARDS YOUR CHEST. BRING YOUR RIGHT ARM TO THE INSIDE OF YOUR RIGHT THIGH. THEN LOOP YOUR INDEX AND MIDDLE FINGERS AROUND YOUR RIGHT FOOT'S BIG TOE. PLACE YOUR LEFT HAND ON YOUR LEFT HIP. STRAIGHTEN YOUR SPINE. STRONGLY ENGAGE YOUR ABDOMINAL MUSCLES AND THE MUSCLES OF YOUR LEFT LEG. STRAIGHTEN YOUR LEFT LEG, BUT DO NOT LOCK YOUR KNEE. ON AN EXHALATION, EXTEND YOUR RIGHT LEG FORWARD. STRAIGHTEN YOUR LEFT LEG, BUT DO NOT LOCK YOUR KNEE. ON AN EXHALATION, EXTEND YOUR RIGHT LEG FORWARD. STRAIGHTEN YOUR RIGHT LEG AS MUCH AS POSSIBLE. KEEP BOTH HIPS SQUARED FORWARD AND KEEP YOUR SPINE STRAIGHT. DO NOT SCRUNCH YOUR NECK OR SHOULDERS, KEEP THEM SOFT AND RELAXED. DROP YOUR RIGHT HIP SLIGHTLY SO IT IS IN LINE WITH YOUR LEFT HIP. HOLD FOR 5-20 BREATHS. TO RELEASE, DRAW YOUR KNEE BACK INTO YOUR CHEST, THEN SLOWLY LOWER YOUR FOOT ON THE FLOOR. COME BACK TO MOUNTAIN POSE. THEN REPEAT ON THE OPPOSITE SIDE FOR THE SAME AMOUNT OF TIME.

                                BENEFITS : IT PROVIDES RELIEF FROM STRESS AND TENSION IN MUSCLES.

                                       NATAJASANA  

                        (LORD OF THE DANCE POSE)

                            THE ASANA IS DEDICATED TO LORD SHIVA. THIS ISA BALANCE ASANA THAT STRENGTHENS THE LEGS. IT WORKS AS A FULL BODY STRECH THAT ENGAGES THE SHOULDERS, CHEST AND ABDOMEN, STRENGTHENS THE THIGH AND CALF MUSCLES, KNEES AND ANKLES, HIPS AND SPINE, AND DEVELOPS CONCENTRATION AND GRACE. IT COORDINATES PSYCHOSOMATIC SYSTEM OF BODY. IT STRENGTHENS CENTRAL NERVOUS SYSTEM.

                              METHOD : STAND STRAIGHT AND SHIFT YOUR BODY WEIGHT TO THE LEFT FOOT AND LIFT YOUR RIGHT HEEL TOWARDS YOUR BUTTOCK. PUT ADDITIONAL PRESSURE ON THE STRAIGHT LEFT LEG, HIP AND KNEE TO ENSURE YOUR LEGS ARE PROPERLY BALANCED. NOW EXTEND YOUR RIGHT HAND BEHIND THE RAISED LEG AND HOLD THE TOE. LIFT YOUR HIP AND PUBLIC AREA ACCORDINGLY TO AVOID ADDITIONAL STRAIN. WITH THE HELP OF YOUR RIGHT HAND, PULL YOUR RIGHT LEG FURTHER UP AND EXTEND YOUR LEFT HAND IN FRONT OF YOU. TRY TO SEE FINGERS OF YOUR LEFT HAND. KEEP BREATHING NORMAL.

                                     BENEFITS : IT REDUCES STRESS.