ANJANEYASANA, BALASANA, UTHITA BALASANA, MAKARASANA (YOGA)

 

                      ANJANEYASANA (LOW LUNGE POSE)

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                                    THIS ASANA STRENGTHENS SKINS AND MAKES THEM FLEXIBLE. IT STRETCHES THE WHOLE BODY, IN WHICH GIVES COMFORT. ANJANEYASANA BALANCES THE BODY AND STRENGTHENS SUPPORTING MUSCLES FOR THE KNEES. IT IS HELPFUL IN STRENGTHENING LIVER AND KIDNEYS.

                         METHOD : SIT IN VAJRASANA.  NOW STAND ON YOUR KNEES KEEPING BACK, NECK, HEAD AND THIGHS, STRAIGHT. KEEP LEFT HAND ON RIGHT THIGH. MOVE YOUR ARMS UP TOWARDS THE CHEST AND JOIN PALMS WITH EACH OTHER IN "NAMASKAR" POSE. INHALE AND MOVE YOUR HEAD BACKWARDS. REPEAT ALL THE ABOVE STEPS WITH THE LEFT LEG AND HOLD THE POSITION FOR THE SAME AMOUNT OF TIME. MOVE BACKWARDS BY BENDING THE BACK. HOLD ON THE POSITION FOR SOME TIME.

                                BENEFITS : ANJANEYASANA IS A GREAT EXERCISE FOR ENHANCING AND MAINTAINING BODY BALANCE. IT STRENGTHENS THE BACK  PART OF BODY. 

                                BALASANA (CHILD POSE)

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                          THE ASANA IS VERY HELPFUL IN ADDING STRENGTH TO THE MUSCLES AND REDUCES FAT IN THE ABDOMINAL REGION.

                       METHOD : SIT ON YOUR KNEES AND SHIFT ALL OF THE BODY WEIGHT ON HEELS. TAKE A DEEP BREATH AND BEND FORWARD. KEEP YOUR FOREHEAD ON THE FLOOR AND ALLOW YOUR CHEST TO TOUCH THIGHS. PLACE YOUR ARMS NEXT TO YOUR WITH HANDS ADJACENT TO FEET AND PALMS FACING UP. REMAIN IN THIS POSE FOR SOME TIME. RELEASE THE POSE AND LIFT YOURSELF TO THE ORIGINAL POSITION AGAIN.

                         BENEFITS : SOOTHES AND HAS A CALMING EFFECT ON MIND.

                                     UTHITA BALASANA

                            (EXTENDED CHILD'S POSE)

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                         THIS YOGASANA HELPS RELIEVE THIGH, KNEE AND JOINT PAIN.

                          METHOD : PLACE  A MAT ON FLOOR AND SIT ON IT. BEND YOUR KNEES AND PUT YOUR WEIGHT ON YOUR TOES. SPREAD ONE KNEE AND BEND YOUR BODY IN THE FRONT, AT THE SAME TIME SPREAD YOUR ARMS IN THE FRONT AND TOUCH THE GROUND. YOU'LL FEEL AS LIKE WHOLE WEIGHT OF YOUR WAIST ON YOUR HANDS. PRACTICE THIS FOR 30 SECONDS OR 1 MINUTES.

                         BENEFITS : THE ASANA IS VERY HELPFUL MUSCLES OF THIGH AND SHOULDERS.

                      MAKARASANA (CROCODILE POSE)

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                            THE MEANING OF MAKARASANA IN SANSKRIT IS "CROCODILE", BECAUSE THIS POSE RESEMBLES A CROCODILE DURING RESTING WITHIN THE OCEAN. THE CROCODILE KEEPS ITS NECK AND FACE ABOVE THE WATER. A SIMILAR FORM IS SEEN IN HIS ASANA. THE AIM OF MAKARASANA IS TO UNLEASH STRAIN CAUSED BY OTHER ASANAS.

                             METHOD : THIS ASANA IS PRACTISED IN TWO PARTS. LIE DOWN STRAIGHT ON THE MAT BY THE SIDE OF YOUR STOMACH. NOW JOIN YOUR ELBOWS, MAKING A STAND AND PLACE YOUR PALMS UNDER THE CHIN. LIFT YOUR CHEST UP. BEND THE ARMS AT THE ELBOWS, REST THE ELBOWS ON THE GROUND. STRAIGHTEN THE ARMS IN NAMASKAR POSITION. KEEP EACH PALM ON THE OPPOSITE SHOULDER. PLACE THE HEAD BETWEEN THE ARMS. BREATHE NORMALLY.

  

                                 BENEFITS : THIS POSE IS BEST FOR RELAXING AFTER DOING OTHER ASANAS. IT ALSO RELAXES MENTALLY. MAKARASANA STRAIGHTENS AND STRETCHES THE MUSCLES OF THE WHOLE BODY, ESPECIALLY BACK. THIS ASANA IS ADDITIONALLYAN EXCELLENT POSE TO CUT BACK STRESS AND IMPROVES YOUR BODY POSTURE. IT RELIEVES FATIGUE, HIGH BLOOD PRESSURE, HEART COMPLAINTS, STRESS, ANXIETY, AND INSOMNIA.

                          SINCE THE HANDS ARE IN "PASSIVE STRETCHING CONDITION" WHILE DOING THIS ASANA, THE " PARA SYMPATHETIC NERVES" ARE AFFECTED POSITIVELY. IT IMPARTS FLEXIBILITY TO SPINE AND CURE DISORDERS RELATED TO GENITO-URINARY SYSTEM.

DWI PADA VIPARITA DANDASANA, CHATURANGA DANDASANA, KAPOTASANA, EKPAD KAPOTASANA (YOGA)

 

                           DWI PADA VIPARITA DANDASANA                                (UPWARD FACING TWO-FOOT STAFF POSE)

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                          THE ASANA IS VERY HELPFUL IN STRENTHENING OUR BACK AND ENERGISES THE WHOLE BODY. IT ENHANCES FLEXIBILITY OF SPINE AND BOOSTS CONFIDENCE.

                           METHOD : YOU MUST THROW URDHVA DHANURASANA (WHEEL POSE) BEFORE DOING THIS ASANA. LIE DOWN FACE - UP WITH THE KNEES BENT AND THE SOLES OF THE FEET TOUCH THE GROUND. THE PALMS ARE POSITIONED ABOVE THE SHOULDERS, WITH THE FINGERS POINTING TOWARDS THE BODY. THE HIPS ARE LIFTED UP, AND THE CROWN OF THE HEAD RESTS ON THE GROUND. THE FOREARMS ARE LOWERED AND THE FINGERS INTERLACE BEHIND THE HEAD, AS IF SETTING UP FOR SIRSANA. THE CHEST PRESSES OUTWARD.

                          CHATURANGA DANDASANA

                        (FOUR LIMBED STAFF POSE)

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                            THE ASANA STRENGTHENS AND TONES THE ENTIRE BODY. IT TARGETS THE ABDOMEN, ARMS AND CHEST. IT STRENGTHENS THE WRISTS, BICEPS AND TRICEPS. IT STRENGTHENS YOUR SHOULDERS TOO.

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                        METHOD : LIE DOWN ON YOUR STOMACH. THE SHOULDER BLADES ARE PUSHED FIRMLY AGAINST YOUR BACK AND THAT YOUR TAILBONE IS PRESSED TOWARDS THE PUBIS. THE ARMS SHOULD BE COMPLETELY EXTENDED AND YOUR SPINE SHOULD BE ABSOLUTELY STRAIGHT. EXHALE AND BEND YOUR ELBOWS WHILE YOU LOWER YOUR BODY TOWARD THE GROUND. YOUR BODY SHOULD BE PARALLEL TO THE FLOOR AND YOUR HIPS SHOULD BE STRAIGHT. AVOID SPLAYING ELBOWS OUTWARDS BUT INSTEAD PUSH THEM BACK DOWNWARDS TOWARDS THE HEEL. HOLD ON TO THE POSITION. EXHALE AND LIE DOWN LIGHTLY ON THE FLOOR. RETURN TO NORMAL POSITION.

                           BENEFITS : THIS ASANA IS VERY USEFUL IN STRENGTHENING THE ARMS AND WRISTS . IT IS ONE OF THE BEST ASANAS TO TONE UP THE ABDOMEN. VERY MUCH BENEFICIAL FOR LADIES, YOUNG GIRLS AND TEENAGE GIRLS.

                         KAPOTASANA (PIGEON POSE)

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                                MAKES THE BACK LIGHTER AND MORE FUNCTIONAL, AND OPENS UP THE CHEST AREA. IT STRENGTHENS THE MUSCLES OF BACK AREA AND ENHANCES FUNCTIONING OF NECK AND STOMACH.

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                              METHOD : USING YOUR HANDS AND KNEES, SIT ON THE FLOOR A WAY TO FORM A TABLE OUT OF YOUR BODY. TRY FOLDING THE RIGHT KNEE AND BRING IT TO THE CENTER OF THE BODY. PUSH THE RIGHT LEG TOWARDS LEFT. GRADUALLY PUSH LEFT LEG BACKWARDS. MAKE SURE, THE UPPER PART OF LEFT LEG TOUCHES THE FLOOR. BRING THE ABDOMEN DOWN SLOWLY.

                         BENEFITS : BROADENS CHEST AREA AND PROVIDES STRENGTH TO IT.

                            EKPAD RAJA KAPOTASANA

                                  (KING PEGEON POSE)

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                           IT MAKES AN ABSOLUTELY GORGEOUS POSE. THE ASANA STRENGTHENS AND BENEFITS THE ENTIRE BODY. REGULAR PRACTICE OF THIS EXERCISE HELPS REGULATE BODY HORMONES.

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                                 METHOD : THE FINAL POSITION APPEARS THE WAY KING OF PIGEONS RESTS. SIT ON A MAT. PUSH LEFT LEG BACKWARDS AND BEND IT AT THE KNEE. SLIDE YOUR RIGHT KNEE FORWARD. RAISE BOTH HANDS AND SLOWLY PUSH THEM BACKWARDS TILL YOU ARE ABLE TO HOLD FINGERS TO LEFT LEG. REPEAT ON THE OTHER SIDE.

                          BENEFITS : IT ENHANCES STRENGTH AND FUNCTIONING OF THE WHOLE BODY. THE ASANA IS VERY HELPFUL FOR TEENAGE AND YOUNG GIRLS.

PADHASTASANA, BHEKASANA,SETUBHANDASANA,DANDASANA (YOGA)

 

                                    PADHASTASANA

                     (STANDING FORWARD BEND)

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           STRETCHES THE HAMSTRINGS ON THE BACK OF THE LEGS.

                           METHOD: STAND ERECT AND BEND THE BODY FORWARD. LET THE ARMS TOUCH THE FLOOR. IF IT IS DIFFICULT TAKE THE ARMS ONLY AS FAR AS IT IS POSSIBLE WITHOUT STRAINING. EXHALE AS YOU BEND FORWARD. BRING THE TRUNK CLOSER TO THE LEGS. TRY TO TOUCH THE KNEES WITH THE FOREHEAD. THIS MAY REQUIRE LOT OF FLEXIBILITY. IN THE INITIAL STAGES, TAKE IT ONLY AS FAS AS IT IS COMFORTABLE. INHALE AND RETURN TO THE ORIGINAL POSITION.

                         BENEFITS : THIS ASANA MASSAGES THE INTERNAL ORGANS, ESPECIALLY THE DIGESTIVE ORGANS AND RELIEVES OUR DIGESTIVE PROBLEMS SUCH AS CONSTIPATION. IT RELIEVES BREATHING TROUBLES. REGULAR PRACTISE OF PADHASTASANA STETCHES AND STRENGTHEN THE ENTIRE SPINE. IT HELPS IN REDUCING FAT. THE ASANA HELPS WITH CONDITIONS OF BLOATING OF THE ABDOMEN, CONSTIPATION , INDIGESTION AND OTHER GASTRIC TROUBLES.

                            BHEKASANA (THE FROG POSE)

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                            THIS ASANA STRENGTHENING MUSCLES OF THIGHS, BUTTOCKS , KNEE, AND CALVES. IT STIMULATE EVERY ORGAN WITHIN BODY. IT RELIEVES PAIN OF CALVES AND KNEES.

                        METHOD : LIE ON YOUR BELLY AND PLACE BOTH YOUR FOREARMS ON THE FLOOR PARALLEL TO THE MAT. BEND BOTH YOUR KNEES.  NOW STRETCH YOUR ARMS BACK AND GRAB BOTH YOUR FEET WITH YOUR HANDS. INHLAE AND LIFT YOUR CHEST AND HEAD AS HIGH AS YOU CAN.

                           BENEFITS : BHEKASANA HELPS IN STIMULATING ENERGY WITHIN BODY, AND MAKES YOU VERY ACTIVES.

                       SETUBHANDASANA (BRIDGE POSE)

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                        THE YOGASANA CALMS THE BRAIN, REDUCING ANXIETY, STRESS AND DEPRESSION. THE ASANA IS HELPFUL IN RELIEVING PROBLEMS RELATED TO THE STOMACH. IT STRETCHES THE MUSCLES OF CHEST, BUTTOCKS, SPINE AND THIGHS AND MAKING THEM LIGHT AND STRESS FREE.

                     METHOD : TO BEGIN, LIE ON YOUR BACK. FOLD YOUR KNEES AND JOIN THE LEGS TOGETHER . KEEP YOUR ARMS BESIDE YOUR BODY, PALMS FACING DOWN. INHALING, SLOWLY LIFT YOUR LOWER BACK, MIDDLE BACK AND UPPER BACK OFF THE FLOOR, GENTLY ROLL IN THE SHOULDERS. TOUCH THE CHEST TO THE CHIN WITHOUT BRINGING THE CHIN DOWN, SUPPORTING YOUR WEIGHT WITH YOUR SHOULDERS, ARMS AND FEET. FEEL YOUR BOTTOM FIRM UP IN THIS POSE. BOTH THE THIGHS ARE PARALLEL TO THE FLOOR. HOLD THE POSTURE FOR A MINUTE OR LESS AND EXHALE AS YOU GENTLY RELEASE THE POSE.

                            BENEFITS : RELIEVES STRESS AND KEEPS YOUR STOMACH FIT AND ACTIVE.

                                 DANDASANA (STAFF POSE)

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                          DANDASANA IMPROVES BODY POSTURE AND STRENGTHEN YOUR LEGS. PRACTICING THIS REGULARLY WITH MAKE YOUR PELVIS MORE FLEXIBLE AND STRENGTHEN THE LOWER BACK. IT ALSO INCREASES YOUR ABILITY TO WORK. MAKES ALL YOUR OGANS ACTIVE.

                          METHOD : SIT ON THE FLOOR WITH BACK STRAIGHT AND LEGS EXTENDED OUT IN FRONT OF YOU. YOUR THIGHS, KNEES AND TOES OF LOWER LIMBS SHOULD BE IN CLOSE CONTACT. PRESS HIPS ON THE FLOOR AND POINT THE CROWN OF YOUR HEAD TO THE CEILING TO LENGTHEN AND STRAIGHTEN THE SPINE. FLEXING YOUR FEET, PRESS OUT THROUGH YOUR HEELS. KEEP YOUR PALMS ON THE FLOOR THROUGH YOUR HEELS. KEEP YOUR PALMS ON THE FLOOR ADJACENT TO YOUR HIPS FOR SUPPORTING YOUR SPINE AND RELAXING YOUR SHOULDERS DOWN. KEEP YOUR TORSO STRAIGHT BUT RELAXED POSITION. GROUND YOUR LOWER HALF FIRMLY TO THE FLOOR BY RELAXING THE LEGS.

                           BENEFITS : THE ASANA ACTIVATES AND ENHANCES FUNCTIONING OF PASSIVE ORGANS IN THE BODY.

UTKATASANA, PARIVRATA ,PADANGUSHTA PADMA, UTTANASANA

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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.

TADASANA, VIRBHADRASANA, ARDHA CHANDRASANA (THE YOGA)

 

                            TADASANA (PALM TREE POSE)

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                               THIS ASANA IS VERY HELPFUL IN INCREASING HEIGHT AMONG CHILDREN. IT STRENGTHENS LEG MUSCLES, KNEE AREA, AND THIGHS. TADASANA IS BENEFICIAL FOR NERVOUS SYSTEM. THOSE SUFFERING FROM OSTEOPOROSIS, NECK PAIN, STIFFNESS IN NECK, AND SLIP DISK CAN EXPERIENCE RELIEF AND COMFORT WITH REGULAR PRACTICE OF TADASANA. TRY PRACTISING THIS POSE WHENEVER YOU FEEL TIRED. DO NOT PRACTICE THIS ASANA IN HASTE. THERE MUST BE PROPER COORDINATION BETWEEN LEGS.

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                           METHOD : STAND STRAIGHT LIKE A "TADA" (PALM) TREE. MAINTAIN A STRAIGHT STIFF POSTURE. LEGS, WAIST, BUTTOCKS AND HEELS ALL SHOULD BE IN A STRAIGHT LINE. YOUR WEIGHT SHOULD BE EVENTLY SPREAD ON THE FEET. KEEP BOTH THE FEET TOGETHER , TOES SHOULD BE WELL ALIGNED. HANDS ON THE SIDE OF THE BODY PALMS FACING THE THIGHS. WHILE INHALING, RAISE ONE OF YOUR ARMS TOGETHER IN UPWARDS DIRECTION, IN THE FINAL POSITION, THE ARM SHOULD BE RAISED UPWARDS. RETAIN BREATH, SLOWLY LIFE YOUR HEELS SO THAT YOU STAND ON YOUR TOES. STRETCH YOUR BODY UPWARDS AS FAR AS POSSIBLE. KEEP YOUR LEGS AND ARMS STRAIGHT (NO BENDING). REPEAT THE EXERCISE WITH OTHER HAND.

                          BENEFITS : TADASANA IMPROVES THE POSTURE OF THE BODY. THIS ASANA HELPS INCREASING HEIGHT. IT IS HIGHLY BENEFICIAL FOR YOUNGSTERS.

                         VIRBHADRASANA (WARRIOR POSE)

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                        THIS IS A WONDERFUL ASANA TO STRENGTHEN LEG MUSCLES AND IMPROVE FLEXIBILITY. IT STRETCHES AND OPENS UP THE GROIN AND INNER THIGHS. THE ASANA WORKS ON STETCHING AND STRENTHENING THE BACK MUSCLES. THOSE SUFFERING FROM OSTEOPOROSIS CAN BENEFIT FROM PRACTISING THIS ASANA. VIRBHADRASANA ENERGIZES THE ENTIRE BODY.

                              METHOD : STAND STRAIGHT WITH LEGS APART. HOLD YOUR BREATH. LIFT BOTH ARMS SIDEWAYS TO SHOULDER HEIGHT WITH YOUR PALMS UPWARDS. TAKE A DEEP BREATH. MOVE LEFT LEG FORWARD AND PUSH RIGHT LEG BACKWARDS TO MAKE 45-60 DEGREE ANGLE. LOWER THE BODY TO THE SIDE BY BENDING THE KNEE. BEND THE UPPER-BODY BACKWARDS AND LOOK UP. HOLD FOR 10-30 SECONDS. REPEAT WITH THE OTHER LEG.

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                               BENEFITS : THE ASANA STRENGTHENS THIGHS, LEGS, LUNGS HAMSTRINGS, AND CALF MUSCLES.

                                     VIRBHADRASANA 1 

                                          (WARRIOR POSE 1)

                          THIS ASANA IMPROVES YOUR BODY POSTURE AND MAKE IT ATTRACTIVE. YOUR STANDING POSTURE BECOME ATTRACTIVE. YOU WIL FEEL ENERGETIC AND MORE CONFIDENT. REGULAR PRACTISE WILL BOOST BLOOD CIRCULATION TO LEGS, KNEES AND OTHER PARTS OF THE BODY. IT STRENGTHEN MUSCLES OF THE BODY.

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                           METHOD : STAND STRAIGHT ON  A MAT. THEN STEP OUT YOUR LEFT LEG AND BEND THE LEFT KNEE TILL THE THIGH IS PARALLEL TO THE FLOOR, AVOID EXTENDING THE BENT KNEE PAST AND ANKLE AND TAKING THE RIGHT LEG SLIGHTLY TO THE BACK. STRETCH THE RIGHT LEG, WITH THE KNEE AND LEFT FOOT SHOULD BE ALIGNED FACING FORWARD. STRETCH THE ARMS UP, PALM TOUCHING (LIKE NAMASKAR POSITION). TAKE A DEEP BREATH.

                        BENEFITS :WARRIOR 1 STRENGTHENS THE LEGS, IMPROVES CIRCULATION AND RESPIRATION, AND ENERGIZES THE ENTIRE BODY. IT MAKES YOUR BODY ATTRACTIVE.

                                                VIRBHADRASANA 2

                                        (WARRIOR POSE 2)

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                               VIRBHADRASANA 2 IS VERY HELFUL IN TONING LEG MUSCLES, ENHANCING POSTURE, AGILITY, AND CONTRACTING THE ABDOMINAL ORGANS. THE ASANA ENERGIES THE WHOLE BODY, IMPROVES MEMORY AND CONCENTRATION.

                                      

                           METHOD : STAND STRAIGHT ON A MAT. STEP THE RIGHT FOOT A FOOT LENGTH FORWARD AND SHIFT YOUR BODY WEIGHT ONTO THIS LEG. LIFT THE LEFT LEG UP AND OUT, HANDING AT THE HIPS TO LOWER THE ARMS AND TORSO DOWN TOWARDS THE FLOOR. LOOK DOWN AT THE FLOOR AND KEEP BREATHING DEEPLY. REACH OUT THROUGH THE LEFT TOES AND THE CROWN AND FINGERS MAKING ONE STRAIGHT LINE. KEEP BREATHING.

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                           BENEFITS : THE POSE STRENGTHENS THE ANKELS AND LEGS. IT ALSO STRENGTHENS THE SHOULDERS AND BACK MUSCLES. REGULAR PRACTICE WILL IMPROVE BALANCE, POSTURE AND ABDOMEN.

                                         ARDHA CHANDRASANA

                                   (HALF MOON POSE)

 

                        THE ASANA MAKE BODY FLEXIBLE AND IMPROVES COORDINATION AND SENSE OF BALANCE IN EVERY ORGAN. ARDHA DHANDRASANA REDUCES STRESS AND IMPROVES DISGESTION PROCESS. THIS ASANA IS VERY HELFUL FOR THYROID PATIENTS.

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                         METHOD : STAND IN USHTRASANA WITH BEND KNEE. PLACE BOTH HANDS ON CHEST. INHALE AND PUSH YOUR UPPER TORSO AND HEAD BACKWARDS. THIS IS ARDHA CHANDRASANA (PUSHING HEAD FURTHER TO JOIN THE HEELS MAKES POORNA CHANDRASANA OR FULL MOON POSE)

                           BENEFITS : THE ASANA INVIGORATES THE WHOLE BODY, MAKING IT ACTIVE