MALASANA, TOLOSANA, EKA PADA MALASANA, LOLASANA (YOGA)

 

                                  MALASANA (SQUAT POSE)

                                                                      ❤❤❤

                           MALASANA IS A SIMPLE ASANA TO PERFORM YET VERY POWERFUL FOR INTERNAL BODY FUNCTIONING. IT IS HIGHLY BENEFICIAL IN PROVIDING RELIEF FROM BACK PAIN. THE ASANA STRENGTHEN NECK AND ENERGIZES LOWER LEGS, AND ENHANCES ENERGY LEVEL. IT STRENGTHENS SPINE.

                    💟   METHOD : SQUAT WITH YOUR FEET AS CLOSE TOGETHER AS POSSIBLE (JUST AS YOU POSE IN INDIAN TOILET SEAT). SEPARATE YOUR THIGHS SLIGHTLY WIDER THAN YOUR TORSO. EXHALING, LEAN YOUR TORSO FORWARD AND FIT IT SNUGLY BETWEEN YOUR THIGHS. PRESS YOUR ELBOWS AGAINST YOUR INNER KNEES, BRINGING YOUR PALMS TO TOGETHER IN NAMASKAR MUDRA. HOLD ON TO THE POSITION FOR SOME TIME.

                                👀👀    BENEFITS : THIS ASANA IS VERY HELFUL IN SPINE HEALTH.

                            TOLOSANA (SCALE POSE)

        ❤❤❤             

                             THE ASANA STRENGTHENS THE SHOULDERS MUSCLES, ARMS, AND ABDOMEN. TOLASANA AIMS AT PERKING THE BALANCE OF YOUR ARMS. IT IS ALSO VERY BENEFICIAL FOR EYES, MAKING THEIR POSITION PERFECT AND RELIEVES ITS PROBLEMS.

                              💟   METHOD : THE ASANA TURNS YOUR BODY INTO THE SPINE OF A PAIR OF SCALES. START BY SITTING IN PADMASANA OR LOTUS POSE. YOUR ARMS SHOULD REST ON THE  FLOOR NEAR YOUR HIP REGION. NOW, PRESS YOUR PALM ON THE FLOOR, STRAIGHTEN YOUR HANDS, EXHALE, AND LIFT YOUR BODY UPWARD. DO NOT JERK, RATHER SLOWLY AND SLOWLY UPLIFT YOUR BODY. WHEN BODY HANGS IN AIR, TAKE DEEP BREATHS. THEN SETTLE DOWN ON MAT YOUR UPPER BODY AND RELEASE YOUR LEGS.

                           👀👀     BENEFITS : STRENGTHENS YOUR ARM, HELPFUL IN ARTHRITIS.

                                   EKA PADA MALASANA

                                                      ❤❤❤         

       

                           THE POSE STRENGTHEN OUR ARMS. IT ALSO WORKS ON THE ABDOMINAL MUSCLES AND ENHANCES POWER OF THE SHOULDERS. IT ALSO ENHANCES YOUR MENTAL CAPABILITY.

                      💟     METHOD : STAND ON A MAT. KEEP YOUR BODY STRAIGHT. MOVE RIGHT UP IN THE AIR (FOLDED KNEE). HOLD THIS LEG WITH BOTH HANDS. YOU NEED TO HELP THE RIGHT LEG STAY IN THE AIR BY PROVIDING AMPLE SUPPORT WITH HANDS. YOU HAVE TO TAKE YOUR LEFT HAND TOWARDS YOUR BACK. AND ALWAYS KEEP YOUR RIGHT FEET UPWARD, WITH THE SUPPORT OF YOUR ARMS AND HANDS.

                     👀👀         BENEFITS : IT STRENGTHENS YOUR ARMS.

                           LOLASANA (PENDANT POSE)

                                           ❤❤❤            

             

                                                       

   

                         THE POSE HELPS ENHANCING INTERNAL POWER, MORAL, COURAGE, SELF-CONFIDENCE AND MENTAL BALANCE. IT IMPROVES CONCENTRATION AND INNATE ABILITY TO CONCENTRATE. THE ASANA BOOSTS SELF CONFIDENCE AND COURAGE.THIS POSE STRENGTHENS THE ARMS, WRITS, SHOULDERS, UPPER BACK AND ABDOMINAL MUSCLES.

                         💟  METHOD : SIT IN PADMASANA POSITION. KNEEL ON THE FLOOR WITH YOUR ANKLES CROSSED OVER EACH OTHER. ALLOW YOUR BUTTOCKS TO REST IN THE CRADLE OF YOUR HEELS. PLACE YOUR HANDS BESIDES YOUR FOLDED LEGS, A LITTLE AHEAD OF THE FOLDED LEGS. LEAN FORWARD AS YOU EXHALE, PUTTING PRESSURE ON YOUR HANDS. CURVE YOUR BACK AND SHOULDER BLADES AND PRESS YOUR SHOULDERS TOWARDS THE FLOOR. THIS WILL SLOWLY HELP YOU RAISE YOUR LEGS OFF THE GROUND AND STAY SUSPENDED IN THE AIR. STAY IN THE SAME POSITION FOR A FEW SECONDS.

                      👀👀    BENEFITS : HELPFUL IN DEVELOPING SELF-CONFIDENCE AND COURAGE.

BADDHAKONASANA, UPVISTHA KONASANA, URDHVA UPVISHTA KONASANA, SUPTA BADDHA KONASANA (YOGA)

 

                                 BADDHAKONASANA

             (BOUND ANGLE POSE/ COBBLER POSE)

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                          THIS ASANA IS A SEATED POSE THAT STIMULATES ABDOMINAL ORGANS. IT ALSO MESSAGES YOUR INTERNAL ORGANS. IT IS HIGHLY BENEFICIAL TO SCIATICA PATIENTS.

                              METHOD : SIT STRAIGHT ON A MAT. BRING THE HEELS OF THE FEET TOGETHER WITH THE KNEES BENT OUT TO THE SIDES, AND INTERLOCK THE FINGERS AROUND THE TOES. POSE LIKE A BUTTERLY. DROP THE SHOULDERS DOWN AND BACK AND PRESS THE CHEST TOWARDS THE FRONT. PRESS THE KNEES DOWN TOWARDS THE FLOOR TO OPEN THE HIPS. TAKE A DEEP BREATH. KEEPING THE BACK FLAT AND THE CHEST OPEN, EXHALE AND GENTLY PULL YOUR TORSO FORWARD. TRY TO TOUCH THE FLOOR WITH FOREHEAD. IF YOU FIND THIS DIFFICULT, TRY AND TOUCH THE TOES WITH YOUR CHIN. BREATHE AND HOLD ON TO THIS POSITION FOR A FEW BREATHS.

                         BENEFITS : HIGHLY BENEFICIAL FOR SCIATICA PATIENTS.

                                UPVISTHA KONASANA

                  (WIDE SEATED FORWARD BEND POSE)

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                         THIS ASANA IS HELPFUL IN ENHANCING ABDOMINAL FUNCTIONING. IT STIMULATES AND MESSAGES THE ABDOMINAL ORGANS AS WELL AS THE PROSTATE, BLADDER, AND REPRODUCTIVE ORANS. THE WIDE SEATED FORWARD BEND POSE IS EXTREMLY HELPFUL IN MENSTRUAL PROBLEMS. IT RELIEVES THE STIFFNESS OF SHOULDERS AND BACK OT OUR BODY. IF INCREASE OUR ENERGY LEVEL.

                       METHOD : SIT ON THE FLOOR WITH LEGS STRETCHED. SLOWLY OPEN LEGS AND PLACE THEM AT 3-4 FEET APART. STRENGTHEN YOUR SPINE, UP THROUGH THE CROWN OF YOUR HEAD. THEN WITH A STRAIGHT LONG SPINE BEND FORWARD AT THE HIPS, PUT YOUR HANDS FORWARD BETWEEN YOUR LEGS, TOUCHING THE ANKLES OF FEET. TRY AND BRING YOUR STERNUM (BREAST BONE) PARALLEL TO THE FLOOR YET JUST HOVERING OVER IT. GRAB ONTO YOUR BIG TOES WITH YOUR INDEX AND MIDDLE FINGER. ANOTHER OPTION IS TO GRAB THE OUTSIDE OF YOUR FEET WITH BOTH HANDS. DURING BREATHING, SLOWLY RAISE YOUR HANDS UPWARDS, AND ARMS SHOULD NOT BEND. HOLD ON TO THE POSITION FOR A FEW BREATHS AND SLOWLY RELEASE. GO BACK TO INITIAL POSITION.

                                BENEFITS : THE ASANA IS VERY HELPFUL IN ENHANCING THE ENERGY LEVELS OF BODY.

                          

                          URDHVA UPVISHTA KONASANA

                                   (BOTH BIG TOE POSE)

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                             THE ASANA BOOSTS ENERGY LEVELS OF BODY AND MESSAGE THE ENTIRE SPINAL COLUMN TO PROVIDE RELIEF FROM LOW BACK PAIN. IT ALSO STIMULATES THE INTERNAL ORGANS. IT HELPS FLOWING A NEW KIND OF FLUID INSIDE YOUR BODY.

                             METHOD : SIT ON A MAT IN DANDASANA POSE. SPREAD YOUR LEGS WIDE. TRY TO TOUCH YOUR BIG TOES WITH FIRST TWO FINGERS. EXHALE AND TILT BACK, BALANCING ON YOUR BONES. YOU MAY FEEL PRESSURE AND STRESS ON YOUR  WAIST, BUT YOU CAN GO AHEAD. INHALE AND STRAIGHTEN YOUR LEGS. KEEP YOUR LEGS ACTIVE AND THE KNEE CAPS PULLED UP. KEEP YOUR CHEST LIFTED AND OPEN, SHOULDERS DOWN AND YOUR SPINE EXTENDED. TRY MOVING HAD A LITTLE FURTHER AND TAKE A DEEP BREATH. EXHALE.

                                 BENEFITS : IT INCREASES ENERGY LEVELS OF THE BODY SIGNIFICANTLY. HELPS FLOWING A SPECIAL FLUID ENHANCES ENTHUSIASM.

                          SUPTA BADDHA KONASANA

                    (RECLINING BOUND ANGLE POSE)

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                      THIS POSE IS VERY HELPFUL IN BOOSTING DIGESTIVE SYSTEM AND PROVIDING RELIEF FROM ALL KINDS OF DISORDERS OF STOMACH, AND ALL ITS IRREGULARITIES. MOST IMPORTANTLY, IT KEEPS OUR HEART HEALTHY AND FIT, AND ALSO KEEP STRESS AWAY.

                             METHOD : LIE DOWN ON A YOGA MAT WITH YOUR LEGS  TOGETHER AND EXTENTED STRAIGHT. BEND YOUR KNEES AND MOVE YOUR HEELS TOWARDS YOUR PELVIS. PRESS THE SOLES OF YOUR FEET TOGETHER AS YOUR KNEES DROP OPEN TO BOTH SIDES AS FAR AS IT IS NATURALLY COMFORTABLE. INHALE DEEPLY AND SLIDE YOUR ARMS AROUND AND OVER YOUR HEAD UNTIL YOU CAN PUT YOUR HANDS TOGETHER IN A PRAYER POSE WITH YOUR PALMS TOUCHING AND YOUR FINGERS STRAIGHT AND PINTING AWAY FROM YOUR BODY. ALLOW YOUR BODY TO RELAX. CLOSE YOUR EYES AND BREATHE NATURALLY. HOLD THIS POSE FOR A FEW BREATHS. IN BETWEEN, YOU CAN RELAX YOUR FEET.

                             BENEFITS : THE ASANA STIMULATES ABDOMINAL ORGANS AND IMPROVES MOBILITY IN DIGESTIVE ORGANS. IT PROVIDES RELIEF FROM ALL KINDS OF DIGESTIVE DISORDERS, AND ALSO LOWERS STRESS.

KUMBHAKASANA, ADHO MUKHA SVANASANA, URDHA MUKHA SVANASANA, YOGA NIDRASANA (YOGA)

 

                           KUMBHAKASANA (PLANK POSE)

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                                THE ASANA STRENGTHENS AND TONES YOUR ARMS AND WRISTS. IT HELPS TONE ABDOMINAL MUSCLES. THE ASANA FILLS YOUR BODY WITH POSITIVE ENERGY. MIND BECOMES STRESS FREE.

                               METHOD : THE TECHNIQUE OF HOLDING BREATH IS KNOWN AS "KUMBAK" . LIE FLAT ON YOUR TUMMY ON THE FLOOR OR YOUR YOGA MAT. NOW PLACE YOUR PALMS NEXT TO YOUR FACE AND BEND YOUR FEET SO THAT THE TOES ARE PUSHING OFF THE GROUND. PUSH OFF YOUR HANDS AND RAISE YOUR BUTTOCK INTO THE AIR. YOUR LEGS SHOULD BE FLAT ON THE FLOOR  AS FAR AS POSSIBLE AND YOUR NECK SHOULD BE LOOSE. INHALE AND LOWER YOUR TORSO SO THAT YOUR ARMS ARE PERPENDICULAR TO THE FLOOR AND YOUR SHOULDERS AND CHEST ARE DIRECTLY OVER YOUR ARMS. REMEMBER TO KEEP YOUR FINGERS FROM FLARING OUT AND KEEP THEM CLOSE TOGETHER. YOU WILL FEEL YOUR STOMACH MUSCLES TIGHTEN. HOLD THIS POSE FOR AS LONG AS YOU CAN. TO GET OUT OF THIS POSE, EXHALE AND GENTLY LOWER YOUR BODY TO THE FLOOR.

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                             BENEFITS : THE POSE WILL MAKE YOU FEEL LIGHTER AND REFRESHED.

                              ADHO MUKHA SVANASANA 

                       (DOWNWARD FACING DOG POSE)

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                              CALMS THE MIND AND RELIEVES HEADACHE, INSOMNIA AND FATIGUE. THIS POSE LEAVES YOU ENERGIZED AND REJUVENATES THE BODY. IT INCREASES BLOOD CIRCULATION TO THE BRAIN. THE ASANA IS VERY HELPFUL FOR WOMEN FACING PROBLEMS AFTER THEIR MENOPAUSE.

                        METHOD :  ADHO MUKHA SVANASANA POSTURE REPLICATES A DOG BENDING FORWARD. THIS IS AN INVERTED POSE THAT HELPS IN REVERSING THE ACTION OF GRAVITY ON THE BODY. IT ALSO FACILITATES BLOOD AND LYMPH FLOWING IN OPPOSITE DIRECTIONS. SINCE THERE IS AN INCREASED BLOOD FLOW TO THE TOP OF THE BODY, THE ASANA HELPS IMPROVE BRAIN FUNCTION AND COGNITION. IT ALSO TAKES PRESSURE OFF THE HEART, WHICH HAS TO WORK LESS TO GET BLOOD FLOWING IN TO THE BRAIN. COME ONTO YOUR FOURS. FORM A TABLE SUCH THAT YOUR BACK FORMS THE TABLE TOP AND YOUR HANDS AND FEET FORM THE LEGS OF THE TABLE. AS YOU BREATH OUT LIFT THE HIPS UP, STRAIGHTENING THE KNEES AND ELBOWS, FORM AN INVERTED V-SHAPE WITH THE BODY. HANDS AND SHOULDER WIDTH APART, FEEL AND HIP WIDTH APART AND PARALLEL TO EACH OTHER. TOES POINT STRAIGHT AHEAD. PRESS YOUR HAND INTO THE GROUND. WIDEN THROUGH THE SHOULDER. BLADES. KEEP THE NECK LENGTHENED BY TOUCHING THE EARS TO THE INNER ARMS. HOLD THE DOWNWARD DOG POSE AND TAKE LONG DEEP BREATHS. LOOK TOWARDS THE NAVEL. EXHALE. BEND THE KNEES, RETURN TO TABLE POSE. RELAX.

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                                 BENEFITS : AN EFFECTIVE ASANA TO GET RID OF STRESS AND FATIGUE.

                           URDHVA MUKHA SVANASANA

                           (UPWARD FACING DOG POSE)

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                             THIS ASANA HELPS FLOWING ENERGY IN OUR SPINE, WRISTS, AND HANDS  AND STRENGTHEN THEM. IT IS MORE BENEFICIAL TO ASTHMATIC PATENTS. BECAUSE THEY HAVE BREATHING PROBLEM.

                          METHOD : LIE FLAT ON YOUR BELLY WITH THE TOP OF YOUR FEET FACING DOWNWARDS. YOUR ARMS SHOULD BE STRETCHED DOWN THE LENGTH OF THE BODY.  THIS SHOULD BE SIMILAR TO A THE POSE OF A SITTING DO AND FACING UPWARD. AND YOUR ELBOWS AND SPREAD YOUR PALMS BESIDE THE LOWERST RIB. AS YOU INHALE, PRESS YOUR PALMS FIRMLY ON THE MAT AND SLOWLY LIFT YOUR TORSO, HIPS AND KNEES OFF THE MAT. THE ENTIRE WEIGHT OF THE BODY SHOULD BE RESTING ON THE PALMS AND TOP OF THE FEET. STAY IN THIS POSE FOR OF BREATHS. AS YOU EXHALE, SLOWLY LOWER YOUR KNEES, HIPS AND TORSO BACK ON THE MAT. IN BETWEEN BEND YOUR SHOULDERS A LITTLE, AND PUT YOUR CHEST SLIGHTLY FORWARD AND DOWNWARD. BENT YOUR KNEES AND CAME TO THE ORIGINAL POSITION.

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                                BENEFITS : THE ASANA STRENGHTHENS ARMS AND WRISTS.

                            YOGA NIDRASANA

                                    (YOGIC SLEEP POSE)

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                            THE POSTURE STRETCHES AND STRENGTHENS THE MUSCLES OF THE SPINE, NECK AND SHOULDERS. ALL THE LIGAMENTS AND SMALLER MUSCLES ARE ALSO STRETCHED. THE MUSCLES OF THE ABDOMEN AND CHEST ARE ALSO EXPANDED AND CONTRACTED TO THEIR MAXIMUM IN THIS POSTURE. THIS HELPS TO MASSAGE AND TONE THEM, THUS IMPROVING THEIR FUNCTION. THE ASANA KEEPS BODY HEALTHY. IT HELPS IN OUR DIGESTION SYSTEM, AND ALL THE ORGANS RELATED TO STOMACH WORK PROPERLY.

                      METHOD : LIE DOWN ON  MAT. KEEP FEET AROUND 1 FOOT  APART. ALSO HANDS AROUND 6 FEET FROM WAIST. DO NOT MOVE YOUR BODY. LEAVE IT LOOSE AND IN A RELAXED POSITION. TAKE A DEEP BREATH AND EXHALE . IMAGINE AS IF YOU ARE PRACTISING YOGANIDRA BY SEA-SIDE. 

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                           BENEFITS :  MAINTAIN A HEALTHY STOMACH AND FIT BODY.

JANU SHIRASANA, PARIVRRTTA JANU SHIRASANA, JANU SHIRASANA C, HANUMAN ASANA (YOGA)

 

  

                                      JANU SHIRASANA

                               (HEAD TO KNEE POSE)

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                                      THE ASANA IS VERY HELPFUL IN ENHANCING FUNCTIONING OF SPLEEN. IT STIMULATES THE KIDNEYS AND LIVER. REGULAR PRACTICE HELPS RELIEVE DEPRESSION AND CALMS MIND.

                                  METHOD : SIT ON THE GROUND WITH THE LEGS OUTSTRETCHED IN FRONT OF YOU AND JOINED TOGETHER. STRETCH OUT YOUR LEFT LEG TOWARDS YOUR FRONT. BEND YOUR RIGHT KNEE, PLACING THE BOTTOM OF THE RIGHT FOOT AGAINST THE INNER PART OF YOUR LEFT THIGH. YOUR RIGHT LEG AND KNEE SHOULD BE COMFORTABLE PRESSED ON THE FLOOR. NOW HOLD YOUR TOE WITH YOUR HANDS MAKING SCISSOR SHAPE. BEND YOUR HEAD AS SUCH TO LOOK STRAIGHT TO YOUR TOE. HOLD THE POSE AND BREATHE DEEP AND SLOW. AS YOU BREATHE, FEEL THE BREATH FILLING THE GROIN, THE BACK OF YOUR LEFT LEG, AND THE ENTIRE AREA OF YOUR BACK.

                             BENEFITS : THIS ASANA HEPS AS LOT IN FUNCTIONING ANUS AN URINARY SYSTEM. IT CALMS THE MIND AND IS THERAPEUTIC FOR MIND DEPRESSION.

                             PARIVRRTTA JANU SHIRASANA

                                     (HEAD TO KNEE POSE)

💟💫💟

                             THIS ASANA HEPS MAINTAINING BLOOD FLOW AMONG WITH YOUR SPINE, HIGH RELIEF IN BACK PAIN. REMOVES TOXIC SUBSTANCES LYING WITH THE ORGANS OF ABDOMEN AND FILLS THEM WITH A FRESH ENERGY.

                          METHOD : SIT IN SUCH A POSTURE SO THAT YOU CAN EASILY BEND YOUR BODY. NOW FOLD YOUR LEG UP TO 45 DEGREE. AND PUT YOUR LEFT LEG NEAR TO YOUR BUTTOCK. NOW TOUCH YOUR RIGHT TOE WITH RIGHT HANDS SO THAT YOUR FACE SHOULD BE TOWARDS FRONT, LOOK UPSIDE. THEN HOLD THE LEG WITH BOTH THE HANDS. BREATHING MAY BE LITTLE FAST. THEN REPEAT THE SAME ON THE OTHER SIDE.

                         BENEFITS : ELIMINATES TOXINS FROM THE STOMACH.

                                  JANU SHIRASANA C

                        (FORWARD BEND- LAST SERIES)

💟💫💟

                             IT MAKES OUT LOWER LIMBS VERY ACTIVE. ALSO, IT PROMOTES HEALTHY FUNCTIONING OF STOMACH AND DIGESTIVE SYSTEM, AND STIMULATES THE PANCREAS MAKING IT VERY EFFECTIVE FOR DIABETICS. THE ASANA IS VERY HELFUL FOR THOSE WHO SUFFER FROM FREQUENT HEADACHES, MIGRAIN, HIGH BP.

                              METHOD : SIT ON THE MAT WITH LEGS SPREAD WIDE. PLACE THE SOLE OF THE RIGHT FOOT IN THE INNER LEFT THIGH WITH THE TOES ON THE FLOOR. KEEP LEFT LEG STRAIGHT. BEND YOUR RIGHT KNEE AND HOLD ONTO YOUR RIGHT FOOT WITH YOUR LEFT HAND. BRING YOUR RIGHT ARM UNDER YOUR RIGHT LEG AND REACH AROUND TO GRAB ON TO THE ARCH WITH YOUR RIGHT HAND. SIT UP NICE AND TALL, LENGTHENING THROUGH THE SPINE, AND FOLD YOUT TORSO OVER YOUR LEFT LEG. PLACE YOUR HANDS ON THE FLOOR ON EITHER SIDE OF YOUR LEG OR YOUR SHIN. TRY TO REACH FOR YOUR FOOT. THE RIGHT HAND HOLDS THE LEFT WRIST. REST YOUR FOREHEAD ON YOUR LEG. TAKE DEEP BREATHS. RELEASE YOUR HANDS, SIT UP. SWITCH SIDE. 

                                BENEFITS : THE ASANA GIVES RELIEF FROM HEADACHES, MIGRAINE, AND HIGH BLOOD PRESSURE.

                                   HANUMAN ASANA

                                      (MONKEY POSE)

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                      THE ASANA IS DEDICATED TO LORD HANUMAN. IT ACTUALLY COMMEMORATES THE GIANT LEAP MADE BY HANUMAN TO REACH THE LANKAN ISLANDS FROM THE MAINLAND OF INDIA. THE POSE RELIEVES SCIATICA PAIN AND CURVES MOST OF THE DISORDERS ASSOCIATED WITH LEGS.

                        METHOD : STARY BY KNEELING DOWN ON THE FLOOR WITH KNEES A LITTLE APART. HOLD YOUR SHOULDER WITH YOUR HANDS. PUT BOTH OF YOUR HANDS AT THE BACK OF YOUR HEAD. BACK SHOULDER BE STRAIGHT. PUT YOUR CHEST FORWARD AND START BREATHING CALMLY.

                           BENEFITS : VERY EFFECTIVE IN LEG PAIN.

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.