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 lift head dorsal try chin to touch knees. Stay for 10 to 30 seconds comfortably, keep breathing at your nostrils by synchronizing with abdomen movement. Exhale, return back, by unfolding right leg knee, and head down. Repeat same at left side, and then relax at Savasana. Benefits: Remove all gastro-intestinal problems. Strengthen all abdominal organs and lower, middle upper back. Good for those who having thyroid related problems. Relieves, chronic constipation.
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 arch it, exhale bend forward from hip, till your abdomen resting on your thighs, forehead on shin region. Grasp big toes by thumb, index, and middle finger, press elbow down on floor close to beside calf muscles. Both knees straight, parallel to each other, feet pointing upward, lengthen from lower back, and avoid round back. Back of legs contacting with floor. Stay for 10 to 20 seconds, by breathing evenly and deeply to awaken shusmna nadi. Inhale, come up from lower back, exhale arms down and relax. Benefits: Stretch profoundly entire back side of spine, neck, thigh, and calf muscles. Activates abdominal organs, large and small intestine, remove its slugginess. Remove constipation, excessive abdominal fat. Strengthen respiratory, improve strength, stamina and endurance power. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
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 contact with ground, keep spine, neck, and head straight, do not lean forward or back ward. Abdomen in chest up lift lower back up and stay for 20 to 60 seconds, with normal breathing. Palms on your thighs. Eyes closed observe your breathing motion. Now unfold knees, and relax. Benefits This is an ideal for meditation. Brings flexibility to knees ankles. Keep spine stronger, strengthen entire back muscles. Makes breathing stronger and distributes energy evenly through out body. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
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 your upper back ( if you have back pain or weak back keep your knees bend) Lengthen the neck and toward the feet. At final phase keep the chest open as you resting your palms beside of your feet, Keep your feet firm , both leg straight and stably grounded . From hip to ankle should be in straight line. Lenghten from your lower back and stretch from upper back, in hale through nose while exhale suck your abdomen in towards back , forward touching your shin bone not your knees. Stay for 10 to 20 seconds, by deep breathing at your abdominal . Finally completely relax at final pose. Inhale lift head up, come up form lower back , exhale arms down , and relax . Benefits: Helps preventing constipation and menstrual problems. Improves digestion. Enhances blood flow to the head region. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
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 elbows down, close to body, and give minimum pressure to head region. Stay in this posture for 10 to 30 seconds, breathe normally. Release toes and palms supporting above head, and release head, neck, trunk on ground, unfold both legs release padmasana. Come back to Savasana and relax. Lie on your back on the floor, in savasana(corpse pose) Benefits: A traditional text Gheranda Samhita (2:21)says that Matsyasana is the destroyer of all diseases Strengthen your entire back, neck region. Helps in balancing the function of the thyroid gland. Effective for diabetes, asthmatics and back problems. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate course fees in Bangalore
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