Purvottanasana – Intense East Stretch
Purvottanasana – Intense East Stretch (Purva – east, Uttana- intense stretch) Practice: Come to Dandasana posture, by palms on floor beside thighs. Recline back, rest palms pointing towards head, straight to shoulders, press palms down lift lower back, hip, thighs, towards sky. Knees straight, foot on ground. Neck long, straight line with body. Whole […]
Plank Posture
Plank Posture Practice: It is the part of the Surya namaskara ( sun salutation) after Aswa Sanchalansana (Equestrian or runners lunge Posture) , from here bring your legs back , whole body in a straight line like stick , at 35 degree angle towards ground, looking two foot front, balance at your palm and toes. […]
Pavana Mukta Asana – Wind Releasing Posture
Pavana Mukta Asana – Wind Releasing Posture (pavana – wind, mukta-releasing) Practice: Come to Savasana, bring legs together, arms beside thighs. Inhale; raise right leg up till 90 degree, by keeping knee straight. Bend right leg knee, interlock fingers place it below knee. Pull knee towards chest and […]
Paschimottanasana – Intense West Stretch or Sitting Forward Bend
Paschimottanasana – Intense West Stretch or Sitting Forward Bend (paschima – west uttana – intense stretch) Practice: Come to Dandasana (staff posture) by keeping legs forward, straight and spine, head, neck towards sky, by palms on ground beside hip. Along with inhalation gradually raise arms up, close to ears. Inhale lift spine up and […]
Padmasana – Lotus Posture
Padmasana – Lotus Posture (padma – lotus flower) Practice: Come to Dandasana, by palms beside hip n floor. Bend right leg with help of right arm and place the soles at close to navel, soles facing upward. Now bend, left leg, bring left foot close to navel, foot facing towards up. Make sure knees […]
Padahastasana – Hand to Foot Posture
Padahastasana – Hand to Foot Posture (pada – foot, hasta – hand) Practice: Come to Tadasana(mountain) posture, by arms beside your thighs. Inhale raise arms side way till it touch ears. Take deep inhale , by exhaling bend forward by keeping your knee straight from your lower back ( make sure not bending from […]
Matsyasana – Fish Posture
Matsyasana – Fish Posture (matsya – fish) Practice: Come to supine posture, by bringing legs together, arms beside thi Now adopt padmasana with support of both hands. Place palms above shoulder press against floor, lift head neck, chest, spine and make arch on your back. Grasp big toe with thumb, index, middle finger, press […]
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 […]
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 […]
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 […]