SIDE ANGLE POSE, EAGLE POSE, WIDE - LEGGED , PARIVRATTA (YOGA ASANAS)

 

                         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.

BADDHA PADMASANA, UBHAY PADANGUSHTHASANA, URDHVA PRASARITA PADASANA, PARIVRTTA ARDHA CHANDRASANA (YOGA)

 

                              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.

SUPTA KURMASANA, PARIGRAHASANA, PINDASANA, AND SUPTA PADANGUSHTHASANA (YOGA)

 

                                 SUPTA KURMASANA

                           (SLEEPING TURTLE POSE)

                          IT RELIEVES LOW BACK PAIN. INTERNAL ORGAN OF STOMACH START WORKING PROPERLY, NERVOUS SYSTEM ALSO IMPROVES. ALSO RELIEVES COUGH PROBLEMS.

                          METHOD : THIS ASANA HELPS YOU GAIN A POSITION OF THAT OF A SLEEPING TURTLE. SIT ON THE MAT ANC BEND YOUR KNEES. BEND FORWARD AND GRAB YOUR ANKLES. POKE YOUR ELBOWS THROUGH YOUR LEGS AND OPEN THEM OUT TO THE SIDE. REST ON THEM AS YOU CONTINUE TO BEND FORWARD . USE YOUR HANDS TO HELP SHIMMY YOUR LEGS OVER YOUR HEAD, ONE AT A TIME.

                            BENEFITS : IT ENHANCE INTERNAL PARTS OF THE STOMACH TO STAY HEALTHY AND FUNCTION WELL.

                         TRIANGA MUKHAIKAPADA PASCHIMOTTANASA (THREE LIMBS FACING INTENSE WEST STRETCH POSE)

                       THE ASANA ACTS AS A THERAPY FOR ANKLE AND KNEE SPRAINS. IT REMOVES ALL KINDS OF LEG SWELLING. REGULAR PRACTICE TONES THE ABDOMINAL MUSCLES IN A PASSIVE WAY. IT HELPS CALM THE MIND AND OPENS THE HIPS.

                           METHOD : SIT ON THE MAT, SUCH AS THE TOTAL WEIGHT OF BUTTOCKS IS ON TOES. BRING THE LEFT FOOT BACK AS FOR VIRASANA (HERO POSE). EXHALE, REACH FORWARD AND TAKE HOLD OF THE OUTER EDGE OF THE RIGHT FOOT. INHALE AND PULL THE ARMS BACK. LIFT AND OPEN THE CHEST. BEND THE ELBOWS AND EXTEND THE TRUNK FORWARD, DRAWN THE CHIN TOWARDS THE SHIN. HOLD THIS POSITION. INHALE AND LIFT THE TRUNK ONCE AGAIN. EXHALE AND RETURN TO THE ORIGINAL POSITION. REPEAT ON THE OTHER SIDE.

                       BENEFITS : THE ASANA LOWERS ALL KINDS OF LEG SWELLING. IT ALSO ACTS AS A THERAPY FOR ANKLE AND KNEE SPRAINS.

                          PARIGRAHASANA (GATE POSE)

                          THE ASANA IS HELPFUL IN BOOSTING FUNCTIONING OF ABDOMEN AND ENHANCING PRANA SHAKTI IN OUR BODY. IT ALSO ENERGISES MIND AND BODY.

                           METHOD : LIE COMFORTABLY ON YOUR BACK WITH YOUR KNEES BENT. SPREAD YOUR LEFFT LEG AS MAX AS POSSIBLE, SUCH AS BODY IS ON RIGHT KNEE. NOW, TOUCH OR HOLD YOUR LEFT LEG WITH YOUR LEFT HAND. MOVE YOUR RIGHT HAND ON THE OPPOSITE SIDE. HAND SHOULD NOT BENT. INHALE DEEPLY. NOW DO IN THE SAME WAY WITH THE RIGHT LEG.

                       BENEFITS : IT ENERGISES THE WHOLE BODY.

                                        PINDASANA

             (EMBRYO POSE IN SHOULDER STAND)

                      THIS ASANA IMPROVES DIGESTIVE SYSTEM. IT LOWERS ABDOMINAL PAIN AND STRENGTHENS THE SPINE. IT STRENGTHENS STOMACH AND AS SUCH NO PROBLEM IN BREATHING.

                    METHOD : SIT ON A MAT. DRAW THE KNEES TOWARDS THE CHEST AND WRAP THE ARMS AROUND THEM. USING THE ARMS TO CONTROL YOURSELF AS YOU ROLL DOWN THROUGH THE BACK. SLIDE OFF THE BLANKETS TOWARDS THE HEAD UNTIL THE SHOULDERS COME TO THE FLOOR AND THE HIPS ARE RAISED ON THE BLANKETS. REST THERE FOR A FEW BREATHS.

                           BENEFITS : IMPROVES DIGESTION.

                            SUPTA PADANGUSHTHASANA                                            (RECLINING HAND-TO-BIG-TOE POSE)

                     THIS ASANA PROVES MAGICAL IN THE PAIN OF CALVES. IT ALLEVIATES STIFFNESS PROVIDES RELIEF.

                      METHOD : LIE STRAIGHT ON A MAT. WHILE EXHALING, MOVE THE RIGHT KNEE TOWARDS YOUR CHEST, LOOP A STRAP AROUND THE ARCH OF THE RIGHT FOOT, OR HOOK YOUR FIRST TWO FINGERS AROUND YOUR BIG TOE IF YOU HAVE THE FLEXIBILITY. STRAIGHTEN AND EXTEND THE RIGHT LEG UP TO THE CEILIG UNTIL THE ARMS AND STRAIGHT KEEPING SHOULDERS PRESSING ON THE FLOOR. KEEP STRONGLY EXTENDING THROUGH THE LEFT LEG PRESSING TOP OF THE LEFT THIGH DOWN (WITH YOUR HAND) AND EXTEND THROUGH RIGHT HEEL CREATING A COMFORTABLE STRETCH IN THE BACK OF THE LEG. STAY HERE OR TURN THE RIGHT LEG OUT AND BRING THE LEG DOWN TOWARDS THE FLOOR ON YOUR RIGHT SIDE. KEEP THE LEFT HIP GROUNDED TO THE FLOOR RATHER THAN BRINGING YOUR LEG FURTHER OUT. HOLD ON THE POSITION FOR SOME TIME. REPEAT ON THE OTHER SIDE.

                               BENEFITS : STRETHCES BACK OF THE LEGS (HAMSTRINGS AND CALVES), THE GROIN, INNER THIGHS AND LOWE SPINE. THIS IS A GREAT ASANA FOR YOUNG GIRLS.

MARICHYASANA A, MARICHYASANA B, MARICHYASANA C AND PURVOTTANASANA (YOGA)

 

                                 MARICHYASANA  A

         (POSE DEDICATED TO THE SAGE MARICH A)

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                               THE YOGASANA RELIEVES TENSION USUALLY DEVELOPED ON THE BLACK PART OF LEGS. THE BLOOD CIRCULATION IN THE AREA IMPROVES.

                   METHOD : SIT ON A MAT. STRAIGHTEN THE LEFT LEG. MOVE THE RIGHT LEG WITH KNEE PROPERLY BENT, AS SHOWN IN THE IMAGE. PUSH YOUR HANDS BEHIND AND LET THEM REST ON LOWER BACK. MAKE SURE THE HANDS ARE JOINED WITH EACH OTHER. BEND YOUR FACE AND TRY TO TOUCH THE LEFT KNEE. REPEAT ON THE OTHER SIDE.

                           BENEFITS : THE ASANA HELPS REMOVING TENSION AND STRESS ON LEGS.

                                 MARICHYASANA B

         (POSE DEDICATED TO THE SAGE MARICH B)

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                       THIS ASANA WORKS INTERNALLY ON THE ORGANS OF THE BODY. IT ENHANCES DIGESTIVE SYSTEM. THE ASANA RELIVES STIFFNESS IN MUSCLE AROUND THE WAIST.

                         METHOD : SIT ON A MAT. PLACE YOUR LEFT LEG IN HALF LOTUS BY TURNING THE SOLE OF YOUR FOOT UPWARD, MOVING YOUR HEEL TOWARD YOUR NAVEL. TAKE BOTH YOUR HANDS BEHIND THE WAIST AND WRAP THE FOLDED LEG WITH THE HANDS. REST YOUR CHIN ON THE OPPOSITE KNEE. REPEAT ON THE OTHER SIDE.

                          BENEFITS : THE ASANA RELIEVES STRESS IN MUSCLES.

                                  MARICHYASANA C

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                        THE ASANA IMPARTS STRENGTH TO ARMS. IT ALSO RELIEVES BACK PAIN. IT ACTIVATES INTERNAL ORGANS OF STOMACH.

                          METHOD : SIT ON THE MAT WITH BOTH LEGS STRAIGHT AND SPREAD APART FROM EACH OTHER. BEND YOUR RIGHT KNEE PUTTING THE FOOT ON THE FLOOR, WITH THE HEELS AS CLOSE TO THE RIGHT SITTING BONE AS POSSIBLE. KEEP THE LEFT LEG STRONG, FOOT ROTATED SLIGHTLY INWARD, TOES PULLED BACK. EXHALING , PLACE YOUR RIGHT HAND ON THE FLOOR IN LINE WITH THE TAILBONE. BRING THE LEFT HAND TO THE RIGHT KNEE AND PULL IT ACROSS YOUR BODY WORKING ON TWISTING YOUR SHOULDERS AND TORSO, WHILE KEEPING THE SPINE LONG. LOOK STRAIGHT OVER YOUR RIGHT SHOULDER AND OPEN THE CHEST AS YOU TWIST. REPEAT ON THE OPPOSITE SIDE.

                   BENEFITS : THE ASANA STRENGTHENS YOUR ARMS.

                              PURVOTTANASANA 

                             (UPWARD PLANK POSE)

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                       IT GIVES OVERALL ACTIVENESS AND ENERGY TO THE BODY. IT PROMOTES STRENGTH AND HEALTH TO ARMS, ABDOMEN, LEGS, AND NASAL REGION. THE ASANA OPENS UP THE CHEST AREA. IT MAKES OUR MIND CALM AND STABLE.

                           METHOD : LIE DOWN ON A MAT. PLACE THE HANDS FLAT ON THE FLOOR BEHIND THE HIPS WITH THE FINGERS POINTING TOWARD THE TOES. INHALE AND DROP THE HEAD BACK. TRY AND PUSH HIPS UP TOWARDS THE SKY. KEEP BOTH LEGS STRAIGHT WITH THE FEET TOUCHING AND THE SOLES OF THE FEET ON THE FLOOR. BOTH ARMS STRAIGHT. PLACE THE FEEL HIP-WIDTH APART AND THEN LIFT. KEEP THE FACE IN UPWARD POSITION. EXHALE AS YOU LOWER THE HIPS TO RELEASE THE ASANA.

                            BENEFITS : IT ENERGISES THE BODY.

KRONCHASANA, ARDHA PADMA KROUNCHASANA, SUPTAVIRASANA, AND GARBHAPINDASANA (YOGA)

 

                           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.

EKA PADA KOUNDINYASANA, MAYURASANA, SUKHASANA, UTHITA ANGULI SUKHASANA (YOGA)

 

 

 

                        EKA PADA KOUNDINYASANA

          (ONE-LEGGED SAGE KOUNDINYA'S POSE)

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                          THIS ASANA DEVELOPS BETTER CO-ORDINATION BETWEEN YOUR HANDS AND WRISTS. AT THE SAME TIME PROPER CO-ORDINATION BETWEEN ARMS AND SHOULDERS. ALSO, STRENTHENS ABDOMINAL MUSCLES.

                       METHOD : THE ASANA IS PERFORMED WITH ONE LEG. LIE DOWN ON YOGA MAT. SHIFT THE BODY WEIGHT TO BOTH HANDS. BEND THE FACE DOWN TOWARDS FLOOR. TAKE RIGHT LEG UP AND LEFT LEG DOWN. GAZE AT THE FLOOR. REPEAT ON THE OTHER SIDE.

                               BENEFITS : THE ASANA HELPS TONING ABDOMINAL MUSCLES AND KEEP THEM HEALTHY.

                         MAYURASANA (PEACOCK POSE)

                        THIS ASANA TONES UP THE ABDOMEN. IT ALSO STRENGTHENS THE FORE ARMS, WRISTS AND ELBOWS. THE POSE BUILDS PRESSURE TOWARDS THE ABDOMEN, BY WHICH THE BLOOD IS PROPERLY CIRCULATED IN THE DIGESTIVE ORGANS. WITH INCREASED INTRA-ABDOMINAL PRESSURE, THE ABDOMINAL AREA AND SPLEEN ARE TONED. IT HELPS IN DETOXIFYING OUR BODY.

                          METHOD : STAND STRAIGHT NEAR A TABLE. BRING THE HANDS AND FOREARMS TOGETHER ON THE TABLE. LEANING FORWARD, KEEP ELBOWS ARE BENT SLIGHTLY WHILE THE SIDES OF THE HANDS. JOIN THE ELBOWS TOGETHER. PRESS YOUR ELBOWS INTO THE MIDRIFF AREA. KEEP YOUR BELLY FIRM. THE WEIGHT OF THE BODY SHOULD BE SHIFTED TO THE ELBOWS. LIFT THE BODY UPWARDS.

                            BENEFITS : THIS ASANA MINIMIZES TOXINS IN THE BODY.

                             SUKHASANA (PLEASANT POSE)

                            THE ASANA STRENGTHEN THE BACK PART OF OUR BODY AND REMOVES STRESS FROM THIGH MUSCLES. AMPLIFYING YOUR STATE OF SERENITY AND TRANQUILITY AND ELIMINATES STRESS, ANXIETY AND MENTAL EXHAUTION, UP TO A GREAT EXTENT.

                          METHOD : SIT STRAIGHT ON YOGA MAT. CROSS YOUR SHINS AND WIDEN YOUR KNEES, SO THAT YOU CAN SLIP EACH FOOT, BENEATH THE OPPOSITE KNEE. PLACE BOTH HANDS ON KNEES. KEEP BREATHING NORMALLY. KEEP THE BODY ALIGNED.

                             BENEFITS : HELPS REMOVE PHYSICAL STRESS AND EXERTION.

                           UTHITA ANGULI SUKHASANA  

              (TOE STRETCHING FORWARD BEND)

                         REGULAR PRACTICE OF THIS ASANA IMPROVE FLEXIBILITY OF THE TOES AND KNEES, AND BECOME ACTIVE.

                       METHOD : SIT ON A YOGA MAT. FOLD LEFT KNEE AND TAKE IT TO THE RIGHT LEG. FOLD THE RIGHT LEG AND LET IT TOUCH THE LEFT LEG. LEAN FORWARD AND USE YOUR RIGHT HAND TO INTERLOCK THE TOES OF YOUR RIGHT LEG (USING FINGERS OF YOUR RIGHT HAND). NOW USE LEFT HAND TO INTERLOCK THE TOES OF RIGHT LEG. FLEX THE HEELS OF THE FEET. INHALE TO COME UP, AND RELEASE THE HANDS. CROSS THE LEGS THE OTHER WAY, AND REPEAT ON THE OTHER SIDE.

                BENEFITS : THE ASANA ENLIVENS AND INVIGORATES THE TOES AND KNEES.

ASHTAVAKRASANA, TITTIBASANA, PARSHVA ASANA, EKA PADA GALAVASANA (YOGA)

 

                               ASHTAVAKRASANA

                            (EIGHT ANGLE POSE)

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                              THE ASANA NOT ONLY STRENGTHENS YOUR ARMS, SHOULDERS AND WRISTS, ALSO TONES UP YOUR ABDOMINAL MUSCLES AND THIGHS. IT ALSO STRETCHES YOUR HAMSTRINGS AND MAKES YOU FEEL ENERGETIC. THIS ASANA BOOSTS PATIENCE AND FLEXIBILITY IN YOUR BODY.

                METHOD : THE ASANA CREATES 8 ANGLES IN YOUR BODY. LIE DOWN ON FLOOR. TAKE BOTH LEGS TO OPPOSITE DIRECTION WHILE BENDING THEM. NOW JOIN THE LEGS TOGETHER. PLACE ONE OF THE HANDS RIGHT IN THE CENTRE OF THE LEGS. SHIFT YOUR BODY WEIGHT ON HANDS. LIFT YOUR BODY UP. LOOK STRAIGHT.

                         BENEFITS : THE ASANA IMPROVES FLEXIBILITY OF BODY AND ENHANCES PATIENCE . A MUST-DO ASANA FOR YOUNG GIRLS.

                            TITTIBASANA (FIREFLY POSE)

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                   THE ASANA STRETCHES THE INNER GROINS AND BACK TORSO. IT STRENGTHENS THE ARMS AND WRISTS AND TONES THE BELLY. THE ASANA ALSO ENHANCES SENSE OF BALANCE. IT STRENGTHENS THE SKIN.

                          METHOD : SIT ON YOGA MAT. WITH YOUR TRUNK KEPT LOW, LET YOUR LEGS STRAIGHTEN SUFFICIENTLY TO BRING YOUR PELVIS ABOUT THE HEIGHT OF YOUR KNEES. BRING YOUR SHOULDER AND LEFT UPPER ARM AS FAS AS YOU CAN UNDER YOUR LEFT THIGH, A LITTLE ABOVE YOUR KNEE. LET YOUR LEFT HAND BE PLACED ON THE GROUND AT YOUR FOOTS OUTSIDE EDGE WITH YOUR FINGERS POINTING IN THE FORWARD DIRECTION. CAREFULLY BRING YOURSELF TO COME OFF THE FLOOR. LET YOUR HANDS PRESS DOWN ON THE FLOOR AND START SLOWLY BRING YOUR WEIGHT AWAY FROM YOUR FEET AND TO YOUR HANDS. YOUR INNER THIGHS SHOULD BE PLACED AS HIGH UP ALONGSIDE YOUR ARMS AS IS POSSIBLE. YOU CAN ALSO MAKE ANGLE.

                       BENEFITS : THE ASANA IS VERY HELPFUL IN STRENGTHENING THE CALVES.

                      PARSHVA ASANA (LATERAL POSE)

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                        THE ASANA STRENGTHENS WRISTS, ARMS, FOREARMS AND INTERNAL ABDOMINAL MUSCLES. IT TONES ABDOMEN AND STRENGTHENS THE SPINE. ALSO DEVELOPS PROPER COORDINATION OF BODY PARTS.

                           METHOD : PARSHVA ASANA IS SIMILAR TO PAVAN MUKTASANA. LIE DOWN ON YOUR BACK. KEEP THE BODY STABLE. ALLOW THE SHOULDERS TO TOUCH THE GROUND. KEEP BREATHING NORMAL. IN CASE YOU FEEL STRESS IN KEEPING YOUR FEET TOUCHING YOUR CHEST, THEN YOU CAN ALSO PRACTICE BY KEEPING YOUR FEET ON FLOOR ITSELF.

                        BENEFITS : THE ASANA TONES ABDOMEN. IT IS VERY HELPFUL FOR YOUNG GIRLS, BOYS, MEN AND WOMEN.

                            EKA  PADA GALAVASANA

                              (FLYING PIGEON POSE)

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                        THE ASANA INCREASES ARM'S STRENGTH, CORE STRENGTH, AND BALANCE. IT ALSO IMPROVES OVERALL SENSE OF BALANCE. ENHANCES MENTAL ENERGY.

                            METHOD : THE ASANA IS ALSO KNOWN AS "FLYING BLACK COW". LIE DOWN ON A YOGA MAT. BRING THE WEIGHT OF THE BODY FORWARD AND TRANSFER IT ON YOUR HANDS AND LIFT THE FOOT OFF THE FLOOR KEEPING THE KNEE BENT. KEEP GAZING AT THE FLOOR. STRAIGHTEN THE LEFT LEG BEHIND YOU. FLEX THE LEFT FOOT AND HUG YOUR RIGHT FOOT TO YOUR UPPER ARM. REPEAT ON THE OTHER SIDE.

                              BENEFTIS : IMPROVES WILL POWER AND MENTAL STRENGTH.

BHARDWAJ ASANA, BHUJA PIDASANA, BAKASANA, AND VASHISHTASANA (YOGA)

 

                                  BHARDWAJ ASANA

                            (BHARADVAJA'S TWIST)

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                                     THE YOGASANA STRETCHES, NECK, SPINE, SHOULDERS, AND ARMS. IT IS VERY HELPFUL IN REDUCING STRESS.

                             METHOD : THIS ASANA IS VERY BENEFICIAL FOR YOUNG GIRLS. SIT DOWN ON A MAT AND KEEP THE LEGS BENT AT THE KNEES. DROP THEM TO THE LEFT, BRINGING THE FEET TO THE RIGHT HIP. TOP RIGHT FOOT END DOWN TO THE FLOOR. CRADLE AND LEFT ANKLE WITHING RIGHT FOOT ARCH. STRAIGHT. INSERT THE HAND UNDER THE RIGHT ARM STRAIGHT. INSERT THE HAND UNDER THE LEFT KNEE. RELEASE THE LEGS AND RETURN TO ORIGINAL POSITION. REPEAT ON THE LEFT SIDE.

                      BENEFITS : THIS ASANA IS VERY EFFECTIVE IN RELIEVING STRESS.

                                      BHUJA PIDASANA

                         (SHOULDER PRESSING POSE)

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                              THE ASANA HELPS IN MAINTAINING PROPER BODY BALANCE AND STRENGTHENS ARMS, HANDS, SHOULDERS AND WRISTS. IT PROVIDES GREAT RELIEF IN DISEASES LIKE SCIATICA AND SLIP DISC.

                      METHOD :SIT ON A MAT. SQUAT PLACING YOUR FEET AT A DISTANCE SLIGHTLY LESS THAN THE DISTANCE BETWEEN YOUR SHOULDER WITH THE KNEES WIDE. ANGLE YOUR TORSO IN A FORWARD DIRECTION PLACING IT BETWEEN THE INNER THIGHS.  AS YOU KEEP THE TORSO  LOW, THE HIPS SHOULD BE RAISED TILL THE THIGHS BECOME ALMOST IN LINE WITH THE FLOOR. TRY AND PLACE THE UPPER LEFT SHOULDER AND ARM AS CLOSE AS POSSIBLE TO THE REAF OF THE LEFT THIGH, SLIGHTLY ABOVE YOUR KNEES. AS YOU COMPLETE THIS, KEEP THE LEFT HAND ON THE GROUND TOWARDS THE OUTER EDGE OF THE LEFT FOOT. THE SAME SET OF MOVEMENTS SHOULD THEN BE REPEATED WITH THE RIGHT SIDE WHICH WILL THEN CAUSE THE UPPER BACK TO ROUND. 

                             PRESSING YOUR HANDS FLAT ON THE FLOOR, YOU SHOULD TRY AND LIFT YOUR WEIGHT USING YOUR HANDS. THE LIFTING OF THE FEET OFF THE FLOOR BY STRAIGHTENING OF THE ARMS IS AN ACCOUNT OF A SHIFT IN THE CENTER OF GRAVITY AND NOT SIMPLY BECAUSE OF RAW STRENGTH. HOLD ON A FEW SECONDS AND RELEASE YOUR BODY BACK ONTO THE FLOOR BY SLIGHTLY BENDING YOUR ELBOWS AND EXHALE.

                        BENEFITS : PROVIDES RELIEF FROM PAIN PERTAINING TO THE BACK AND WAIST.

                                  BAKASANA (CRANE POSE)

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                            IT HELPS IN STRENGTHENING THE WRISTS AND ARMS. IT ALSO STRENGTHENS AND TONES VARIOUS MUSCLES AND ORGANS IN THE ABDOMINAL REGION. IT, THUS, HELPS IN MAINTAINING PROPER COORDINATION OF VARIOUS ORGANS, AND DEVELOPS CONCENTRATION.

                             METHOD : WHILE IN A SQUATTING POSITION ON A YOGA MAT, MAINTAING EQUAL DISTANCE BETWEEN BOTH THE KNEES AND KEEP THE FEET FLAT ON THE MAT. PLACE THE PALMS IN BETWEEN THE KNEES AND FLAT ON THE GROUND WHILE MAINTAINING THE KNEES AND ELBOWS AT THE SAME LEVEL. BEND THE TORSO FORWARD WHILE LIFTING BOTH THE LEGS UP SO THAT THE WHOLE BODY BALANCES SOLELY ON THE PALMS. WHILE IN THIS POSTURE, MAINTAIN A STRAIGHT GAZE SO THAT THE BODY BALANCES PROPERLY. WITH PRACTICE, YOUR POSITION WOULD BE LIKE THE CRANE. FINALLY, COME TO THE ORIGINAL POSITION, BRINING THE FEET DOWN ON THE GROUND.

                                BENEFITS : REGULAR PRACTICE IMPROVES CONCENTRATION, AND PROPER CO-ORDINATION OF BODY PARTS.

                                                VASHISHTASANA

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                              THE ASANA STRENGTHENS WRISTS, THE MUSCLES OF THE ARMS, SHOULDERS, AND ABDOMEN. IT ALSO SUPPLE LEG MUSCLES AND DEVELOPS BETTER CO-ORDINATION OF BODY PARTS.

                                METHOD : SIT ON A YOGA MAT. KNEEL DOWN ON YOUR PALMS AND KNESS. INHALE AND LIFT KNEES UP BRINGING YOUR BODY FORWARD IN PLANK. GRIP THE FLOOR WITH TOES AND KEEP THE KNEES STRAIGHT. AND KEEP THE KNEES STRAIGHT. GENTLY RAISE THE RIGHT ARM AND ROLL ON LEFT SIDE SHIFTING THE BODY WEIGHT ON LEFT ARM AND FOOT FORM A STRAIGHT LINE SIDEWAYS WITH YOUR BODY AND PUSH OUR HIPS UP. KEEP LEFT ARM STRAIGHT BELOW SHOULDER. LIFT YOUR RIGHT LEG UP TOWARDS SKY. TILT YOUR NECK AND FOCUS YOUR GAZE UP. HOLD THE FINAL POSTURE FOR SOME TIME. REPEAT ON THE OTHER SIDE TO COMPLETE THE CYCLE.

                          BENEFTIS : IT ENHANCES EFFICIENCY AND AGILITY IN LEGS AND MAKES THEM STRONG.