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UTKATASANA (CHAIR POSE)
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THE ASANA IMPROVES DIGESTION AND DEVELOPS STRONG DETERMINATION. IT IS BENEFICIAL IN ARTHRITIS AND PILES, AND HELPS CONTROLLING PATIENTS SUFFERING FROM JOINT PAIN. THE ASANA IS ALSO VERY USEFUL FOR THOSE WHO WISH TO FOLLOW THE PATH OF CELIBACY.
👀 METHOD : STAND STRAIGHT ON YOUR MAT AND PLACE YOUR FEET SLIGHTLY APART. STRETCH YOUR ARMS FORWARD, ENSURIN THAT YOUR PALMS ARE FACING DOWNWARD. YOUR ARMS MUST BE STRAIGHT, AND YOU MUST MAKE SURE NOT TO BEND YOUR ELBOWS. GENTLY BEND YOUR KNEES AND PUSH YOUR PELVIS, SUCH THAT IT SEEMS LIKE YOU ARE SEATED IN AN IMAGINARY CHAIR (TOILET SEAT). KEEP YOUR EYES STRAIGHT.
BENEFITS : IMPROVES WILL POWER AND DIGESTION.
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PARIVRATA UTKATASANA
(REVOLVED CHAIR POSE)
THIS IS ONE OF THE BEST ASANAS FOR DETOXIFYING THE BODY AND BUILDING STRENGTH. THE BENT KNEES ENGAGES AND BUILDS STRENGTH IN YOUR QUADRICEPS, AND THE TWIST IN KNOWN FOR RINGING OUT THE TOXINS IN THE UPPER BODY. THE AIM IS TO GET YOUR THIGHS PARALLEL TO THE FLOOR BUT THAT ABILITY COMES WITH TIME AND PRACTICES. IT STRENGTHENS YOUR LEGS.
👀 METHOD : SPREAD A MAT ON FLOOR. STAND WITH YOUR FEET TOGETHER, WITH YOUR BIG TOES TOUCHING GROUND. INHALE AND RAISE YOUR ARMS ABOVE YOUR HEAD, PERPENDICULAR TO THE FLOOR. EXHALE AS YOU BEND YOUR KNEES, BRINGING YOUR THIGHS AS PARALLEL TO THE FLOOR AS THEY CAN GET. YOUR KNEES WILL PROJECT OUT SLIGHTLY OVER YOUR FEET AND YOUR TORSO WILL FORM AN APPROXIMATE RIGHT ANGLE OVER YOUR THIGHS. LOWER YOUR ARMS AND BRING YOUR PALMS TOGETHER IN PRAYER POSITION AT YOUR CHEST. EXHALING, TWIST YOUR TORSO TO THE RIGHT. BRIGHT YOUR LEFT ELBOW TO THE OUTSIDE OF YOUR RIGHT THIGH. SHIFT YOUR LEFT HIP BACK SLIGHTLY, SQUARING OFF YOUR HIPS ONCE AGAIN. BRING YOUR KNEES INTO ALIGNMENT. PRESS YOUR UPPER LEFT ARM AGAINST YOUR THIGH AND DRAW YOUR RIGHT SHOULDER BLADE INTO YOUR BACK TO TURN YOUR CHEST TO THE RIGHT. TO DEEPEN THE POSE, EXTEND NOTH ARMS, REACHING YOUR RIGHT FINGERTIPS TO THE SKY AND YOUR LEFT FINGERTIPS TO THE MAT. YOU CAN ALSO PLACE YOUR LEFT HAND ON A BLOCK. TURN YOUR GAZE TO THE SKY.
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PADANGUSHTA PADMA UTKATASANA (HALF LOTUS TOE BALANCE POSE)
THIS ASANA STRENGTHENS THE ANKLES, LEGS AND CORE MUSCLES. MAKES YOUR WAIST FLEXIBLE, AND PLAY VITAL ROLE IN MAKING PROPER CO-ORDINATION OF VARIOUS ORGANS OF OUR BODY. MAKE YOU ACTIVE.
👀 METHOD : SIT ON A MAT. LIFT THE LEFT HEEL UP TO REST AT THE TOP OF THE RIGHT THIGH AS YOU BEND THE SUPPORTING LEG A LITTLE. PRESS THE LEFT KNEE TOWARDS FLOOR. LENGTHEN THE TAIL BONE TOWARDS FLOOR, AND ELONGATE THE SPINE. BRING THE PALMS OF THE HANDS TOGETHER INTO PRAYER (NAMASKAR) POSITION AND LOWER THE HANDS TO REST IN FRONT OF THE HEART CENTRE, BEND THE RIGHT LEG, LEAN FORWARD MORE, AND LIFT THE HEART CENTRE AS YOU SINK DOWN A LITTLE DEEPER INTO THE SQUAT. KEEP THE SPINE ALONG WITH THE TAILBONE TUCKED UNDER. THE UPPER BODY WILL BE LEARNING FORWARD A LITTLE BUT STILL VERTICAL. GAZE AT THE FINGERTIPS OF THE HANDS.
BRING THE SPINE MORE TO VERTICAL AND BEND THE SUPPORTING KNEE MORE AS YOU LIFT YOUR LEFT HEEL AND LOWER YOURSELF TO A ONE-LEGGED SQUAT. INITIALLY HOLD ON TO THE FINAL POSITION FOR UP TO 30 SECONDS. INCREASE TIME PERIOD GRADUALLY, WITH REGULAR PRACTICE. YOU MAY REPEAT ON THE OTHER SIDE.
BENEFITS : THIS POSE STRENGTHENS THE ANKLES, LEGS AND CORE MUSCLES, AND CONCENTRATION. A VERY BENEFICIAL YOGASANA FOR YOUNG GIRLS.
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UTTANASANA
(STANDING FORWARD BEND)
THE ASANA IS VERY HELPFUL FOR THE FUNCTIONING OF LIVER AND KIDNEYS. REGULAR PRACTISE BOOSTS MORALE, IMPROVES DIGESTION AND REDUCES STRESS, ANXIETY, DEPRESSION, AND FATIGUE.
👀 METHOD : STAND STRAIGHT, AND FIRM TO THE GROUND. TAKE A DEEP BREATH AND MOVE BOTH HANDS UP WITH PALMS FACING EATH OTHER. BEND UPPER PORTION OF BODY OVER YOUR LEGS SO THAT YOUR BELLY MAKES CONTACT WITH YOUR THIGHS. BEND YOUR KNEES AS MUCH AS YOU NEED IN ORDER TO DO SO. SHOULDERS TO BE IN RELAX POSITION. ALLOW YOUR HEAD AND NECK TO FULLY RELAX, AND THEN REACH YOUR ARMS FORWARD SO THAT YOUR PALMS TOUCH THE FLOOR ALONGSIDE OF YOUR FEET. HOLD ON TO THIS POSITION FOR AROUND ONE MINUTE.
BENEFITS : IT BOOSTS YOUR MENTAL POWER, AND ENHANCES FUNCTIONING OF INTERNAL ORGANS.
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