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.