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.

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.