PASHARAKANASANA, NIRLAMBA, ARDHABADHA, HASTHA PADANGUSHTASANA (YOGA)

 

                                   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.

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.

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.