Janu Sirsasana – Head to Knee Posture
Janu Sirsasana – Head to Knee Posture (janu – knee, sirsa – head) Practice: Come to Dandasana (staff posture), bend right leg knee with help of arm place it heels at root of reproductive organs or close to perineum, calf muscles touching back thigh muscles, knees pressing downward, right foot pointing forward. Inhale, raise both your arms from ground beside thighs, extend your back and bend from lower back catch hold left foot by both palms. Foot facing towards sky, knee straight, left leg in straight line not tilting either side, forehead at your shin muscles. Stay in this posture for 10 to 40 seconds or till you feel comfortable, by breathing longer and even through your nose. Release your arms, lift head, come up from lower back, and exhale arms down. Repeat same at opposite side for complimentary. Benefits: It activates pancreas and makes insulin to function efficiently, it strengthen pelvic region, hip joints and inner deep quadriceps thigh muscles, release fatigue and tiredness of leg muscles. Melts and remove kidney or gall bladder stone. Improves digestive mechanisms and strengthen liver, pancreas, prostrate gland. Stimulate ida and pingala nadi which is preparatory for activate shushmna nadi. Removes lower back stiffness and strengthen lower back, hip joints, and butt, remove back pain gradually by stable practice. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Halasana – Plough Posture
Halasana – Plough Posture (hala – plough) Practice: Lie supine on the floor with the hands extended along the body and the feet together. Raise the legs up to 90 degree, by keeping the knees straight. Press the palms against floor, raise the trunk by bending the legs towards the head and touch the toes on the ground. Interlock fingers rest back of head straight. Both legs straight and firm. Stay for 10 to 20 seconds, keep breathing evenly and deeply. By palms support lower the trunk and slowly come back to supine posture. Benefits: Deeply stimulates abdominal organs. Gives good exercise to the thyroid glands. Gives a good stretch to the spinal column, thus it builds a strong and supple supine. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Dhanurasana – Bow Posture
Dhanurasana – Bow Posture (dhanu – bow) Practice: Lie on prone posture called Makrasana (crocodile) relaxation posture. Now bend the knees, stretch the arms back and catch hold the right ankle with the right arm and left ankle with the left arm. Inhale, pull the legs up by pulling backward, knees off the floor and simultaneously lift head, chest, off from the floor by pulling forward. The arms straight like bow-string. Rest whole body weight on your abdomen. At beginning keep toes touching each other, knees apart. Reaching final posture bring knee and toes together. Remain in this posture for 10 to 20 seconds, breathing strongly and evenly. Exhale, release legs, return back to Makrasana (crocodile) posture. Benefits: This asana brings back elasticity to the spine and tones the abdominal organs. Good for diabetes and obesity group. Brings tremendous stamina by holding for long duration. Makes neck and arms stronger. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Cakarasana – Wheel Posture
Cakarasana – Wheel Posture (cakra – wheel) Practice: Come to (Savasana) corpse posture; bring legs together foot pointing upward, arms beside thighs. Place the palms under the shoulder towards feet, elbows facing upward; bend both the knees, place heels close to butt. Inhale lift spine up, rest head on the floor. Again inhale raise head, spine, make an arch on whole body, weight bearing on palms and soles. Make elbow straight beside ears, knee straight , tighten thigh , hip , buttock muscles, open chest , shoulders, lifting towards up. Remain in this final posture for 10 to 20 second, with normal breathing at your nostrils slowly and deeply. Exhale, bend elbows, knees, and rest head on floor, then gradually spine, legs on floor, come to savasana and relax. Benefits: Stimulates and strengthen whole body from toes to head. Gives strong vigour and vitality. Effective in reducing weight faster, which slim whole body in perfect shape. Strengthen arms legs, thighs, hips and pelvic muscles. Those want strong limbs; this is a boon for them. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Bhujangasana – Cobra Posture
Bhujangasana – Cobra Posture (bhujanga – serpent or snake) Practice: Lie on your abdomen in prone posture. Place the palms by the side of the waist, by keeping elbow straight and locked. Inhale, lift your chin, chest, abdomen, till pelvic region. Keep the legs straight and tightened at the knees, balancing at your palms and legs. Stretch and lengthen the head neck and trunk as far back as possible. Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder. Press the tops of the feet and thighs and the pelvic region firmly into the floor. Stay in this posture for 10 to 30 seconds comfortably, breathe smoothly and slowly through nostrils. Exhale, return back to prone posture and relax it. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Benefits: Strengthens the entire spinal muscles. Reduces the abdominal excessive fat. Useful in management of respiratory problems and back problems. Stretches arms, chest and lungs, shoulders, and abdomen. Firms the buttocks, hip joints and pelvic region. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Balasana – Child Posture
Balasana – Child Posture (bala – child) Practice: Kneel on the floor. By both your toes and knees and sit on your heels Inhale raise your both arms up, lengthen tail bone, exhale bend forward , from lower back so abdomen, chest on front of thighs, crown of head on the ground, Arms relax above your head. Keep breathing at your abdominal, it improves our breathing and reduces extreme stress levels. Balasana (child posture) is a relaxation posture. Remain in this posture till you feel refresh and rejuvenated completely. Now come up from hip region by lengthening the spine. Unfold both your knees and relax at sitting posture. Benefits: Rejuvenates all abdominal organs, cardiac and respiratory system. Reduces unnecessary which deposit at thighs and buutt region. Improves digestion. Improve flexibility of hips, thighs, and ankles. Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain when done with head and spine supported Enhances blood flow to the head, stimulates the brain cells, improve the memory, and concentration level. Give flexibility to the spine, ankles and knees #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Ardha Chandra Asana – Half Moon Posture
Ardha Chandra Asana – Half Moon Posture (ardha- half, Chandra – moon) Practice: Come to Tadasana, with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward. Bring the hands together at the heart region with palms lightly pressed against each other called namaskara mudra. Inhale and raise the arms straight up keeping the palms touching each other together. Arch your body backwards keeping your arms alongside your neck, beside, ear and head, fall the head backward and stay here. Keep your knees till waist region, straight while holding posture. Stay for 10 to 20 seconds, at final posture breathing at nose normally. Exhale, return back to Tadasana and relax. Benefits: Makes the lower back flexible. Stimulates and strengthen the entire back, arms, neck muscles, chest and shoulders. Improves, respiration. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Ardha Navasana – Half Boat Posture
Ardha Navasana – Half Boat Posture (ardha – half, nava – boat) Practice: Come to sitting posture called Dandasana (staff pose), interlock your fingers and place it back of head. Exhale, recline the spine back and simultaneously raise your both legs at 35 degree angle. So, crown of head and toes at same level. Keep balancing at your buttocks muscles. Stay for 10 to 30 seconds, by breathing at your abdominal muscles, deeply. Do not have hunch back and keep both knees straight, by gazing at your big toes. Inhale, return back to Dandasana, and repeat one more time. Benefits: Strengthen abdominal muscles and lower back muscles. Make abdominal fat to reduce rapidly, Increases intensity of awareness and concentration. Bring balance at our body and mind level. Remove oscillation mental state. Peoples, who have weak back, will be panacea for them. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Ardha Chakrasana – Half Wheel Posture
Ardha Chakrasana – Half Wheel Posture (ardha – half, cakra – wheel) Practice: Come to sanding posture called Tadasana (mountain posture) or samastithi. Support your both palms, back of hip. Exhale, by pushing hip forward and bend backwards from the sacral region. Widen chest, head backward. Stay for 10 to 20 seconds, with normal inhalation and exhalation through nostrils, by neck, shoulder and face muscles relaxed. Inhale, come up and relax. Benefits: Makes the lower back flexible. Stimulates and strengthen the entire back, neck muscles, chest and shoulders. Improves respiration. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend
Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend (ardha – half, baddha – bound, padma – lotus) Practice: Come to sitting pose called Dandasana (staff posture) by keeping palms beside hips, inhale and raise both arms side way turn palms facing forward, now lengthen your spine. Exhale, bend forward catch hold right ankles with help of right arm, bend right leg knee place the heels on left thigh, left foot close and touching below the navel. Bring the right arm around back and catch hold the big toe, inhale come up heighten your back , exhale bend forward and catch hold left leg toe, by abdomen close to front of thighs , chin touching shin bone , bend elbows rest on ground. Remain in this posture for 10 to 30 seconds, by breathing at your nostrils very slowly. Inhale, lift head, left arm up. Release right arm and unfold right leg knee, relax for 10 to 30 seconds and repeat same at opposite side. Benefits: It gives flexible, suppleness and opens the joints called wrist elbow, shoulder, knees and ankle joints. It activates pancreas and makes insulin to function efficiently, it strengthen pelvic region , hip joints and inner deep quadriceps thigh muscles, release fatigue and tiredness of leg muscles. Melts and remove kidney or gall bladder stone. Improves digestive mechanisms. Stimulates and massages intestines, good observing of nutrients so body fuel with enough energy and eliminates the tools good for constipation. Burn abdomen fat and makes it flat. Align the body evenly at both side, balance the both right and left side of body energy level. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore