Blog

Chaturanga Dandasana(Four Limbed Staff Pose) This is the four limbed plank pose. Start in a prone position, on your stomach. Your palms are on the floor by your chest. Your feet are about a foot apart. Then exhale and slowly raise your body until it is balanced on your palms. Stay here, breathing easily for thirty seconds. Precaution: Wrist concerns Lower-back weakness Pregnancy Benefits: Strengthens the shoulders, arms, and wrists. Strengthens the abdominal muscles and massages the organs.

Phalakasana(plank pose) This is the plank pose. Start in the cat position, with your hands and knees on the floor and your knees hip distance apart. Then straighten out your legs so that you are rising up off the ground with your toes. At the same time, support your upper body on your palms. Your body should be in a straight line like a plank from head to toe. Breathe normally through this and stay in this pose for thirty seconds. Now relax back down into cat pose. Precaution: Wrist concerns Lower back weakness Pregnancy People suffering from high blood pressure, heart conditions or hernia should not practice Benefits: Builds stability in the shoulders and core muscle. This asana improves nervous balance and develops a sense of inner equilibrium and harmony. It strengthens the muscles of the thighs, arms, shoulders and spine.

Dhanurasana(bow pose)  This is the bow pose. Start by lying in a prone position on your stomach. As you exhale bend your knees and bring them up. At the same time extend your arms backwards and grasp your ankles with your hands. Breathe easily here, then exhale and life the knees off the ground as you lift the chest off the floor, as well. Your body should look taut like a stretched bow, which is why the pose is called bow pose. Stay here for about thirty seconds breathing easily. Then exhale and release back down. Precaution: Pregnancy Acute low-back injury, high blood pressure, or heart concerns Shoulder concerns weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers Benefits: Brings back elasticity to the spine and tones the abdominal organs. Slipped discs. The liver, abdominal organs and muscles are massaged. The pancreas and adrenal glands are toned, balancing their secretions. The kidneys are massaged and excess weight is reduced around the abdominal area. This leads to improved functioning of the digestive, excretory and reproductive organs and helps to remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver. The spinal column is realigned and the ligaments, muscles and nerves are activated, removing stiffness. It helps to correct hunching of the upper back.

Bhujangasana(cobra pose) This is the low cobra pose. Lie flat on your stomach. Your legs are stretched behind you. Place your palms by your chest and inhale as you raise your head and upper body up until the navel by arching your spine backwards. Roll your shoulders back and down. Breathe easily as you hold the pose for thirty seconds. Then lower back down and relax. Precaution: Pregnancy Wrist pain Peptic ulcer, hernia Benefits: Panacea for an injured spine and in cases of slight displacement of spinal discs the practice of this pose replaces the discs in their original position. tones the ovaries and uterus, and helps in menstrual and some other gynaecological disorders. It stimulates the appetite, alleviates constipation and is beneficial for all the abdominal organs, especially the liver and kidneys.

Sarpasana(snake pose) This is the snake pose. It is a precursor to the low cobra pose. Lie flat on your stomach. Your legs are stretched behind you and your forehead is on the mat. Your palms are on the floor by the chest. Now inhale and lift the torso off the floor, lifting the head first. Keep your legs pressed together and engaged. Gaze in front while breathing easily for thirty seconds. You can also clasp your hands behind your back and pull them backwards. Then exhale and lower back down and relax. Precaution: Who suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism, heart conditions and high blood pressure should not practice. Benefits: Correct the posture, particularly rounded shoulders. Profound strengthening effect on the back muscles.

Ardha Shalabhasana(Half Locust Pose) This is the half locust pose. Lie flat on your stomach. Place your palms under your inner thighs. Engage your lower body and then inhale and raise your right leg off the floor with the support of your palms. Stay here breathing easily for thirty seconds. Then lower back down while you exhale and relax. Repeat the pose on the other side. Precaution: Weak heart, coronary thrombosis or high blood pressure. Peptic ulcer, hernia, intestinal tuberculosis. Benefits: Back and pelvic organs. It can release tension in the pelvic area.

Makarasana(Crocodile Pose)   This is the crocodile pose. Lie flat on your stomach. Your legs are stretched behind you. Place your palms on the floor under your chin. Inhale as you raise your head and upper body up until the navel by arching your spine backwards. Now bring your palms up while your elbows rest on the floor. Rest your chin on your palms. Breathe easily here for thirty seconds. Then slowly release the pose and relax. Precaution: Exaggerated lumbar curve should not practice this asana if any pain is experienced. Benefits: Slipped disc, sciatica, and lower back pain. Vertebral column to resume its normal shape and releases compression of the spinal nerves.

Urdhva Cakrasana (Upward Bow or Wheel Pose) This is the upward wheel pose or upward bow pose. Lie flat on your back on your mat. Your legs are bent at the knees and your feet are flat on the ground, hip distance apart. Place your palms on the ground near your ears, your elbows are pointing to the sky and your fingers are facing towards your head. Now push up into bridge while you inhale. Exhale and stay here. On an inhale, while balancing your entire weight on your feet push your upper body off while balancing your weight on your palms and feet. Your body at this point will look like half a wheel. Make sure your neck isn’t being strained, here. Then lower back down and relax. Precaution: Shoulder or wrist concerns Glaucoma or high blood pressure Low-back injury Benefits: Strengthens the shoulders, arms, wrists, legs, and spine. Opens the chest and shoulder girdle. Relieves asthma symptoms by expanding the lungs. Strengthens the legs. It is beneficial to the nervous, digestive, respiratory, cardiovascular and glandular systems. Relieve various gynaecological disorders.

Salamba Sarvangasana (Supported Shoulder Stand Pose) This is the supported shoulder stand. Start by lying flat on your back on the floor with your legs stretched straight out in front of you. Your arms are by your side. Breathe easily and then on an exhale life both your legs until they are at a right angle to the body. Breathe easily and then on an exhale raise your legs further up supporting yourself with your arms on the floor. Continue to rise up off the floor and when your back is off the floor, support yourself with your hands pressed against your back and elbows on the floor. Raise your torso off the ground until you are supported only by your shoulders, neck and head which are on the floor. Straighten your whole body so that your torso to the feet are straight, with the feet pointing straight up at the ceiling. Stay here breathing easily for thirty seconds to one minute. Gradually try to increase this to five minutes. Then release the pose, place your hands back down as you relax back down until you are flat on the floor. Precaution: People with high blood pressure, heart conditions, inflammation of the ear, weak eye capillaries, severe near-sightedness, problems in the pituitary or thyroid glands, arteriosclerosis, cerebral or other thrombosis, severe asthma, tuberculosis, cold or sinusitis, excessively impure blood, slipped disc, weak spine or vertigo should not practice this asana. Benefits:                           Mother of asanas Low blood pressure. Strengthens the neck muscles and brings a rich supply of blood to the brain. thyroid and parathyroid glands. urinary disorders and uterine displacement, menstrual trouble, piles and hernia. Helps to relieve epilepsy, low vitality and anaemia. Activates the abdominal organs and relieves people suffering from stomach and intestinal ulcers, severe pains in the abdomen and colitis.

Jathara Parivartanasana(Master Revolved Abdomen Pose) This is an abdominal twist. Start by lying flat on your back on the floor. Reach your arms out to either side of the body so your body looks like a cross. Press your legs together from the inner thigh down to the heels. Exhale and raise the legs together until they are perpendicular to the mat or floor. Make sure your knees are straight. Take a few breaths. Now exhale and place the legs to the right side of the body, just below your right hand. Make sure your shoulders are not rising off the floor. Stay here breathing easily for thirty seconds. Then exhale and move the legs back until they are perpendicular to the floor. Breathe here. On an exhale, place the legs stretched back out in front of you. Now repeat this on the other side. Precaution: Hip replacement Pregnancy Benefits: Tones and eradicates sluggishness of the liver, spleen and pancreas. Cures gastritis and strengthens the intestines. Helps to relieve sprains and catches in the lower back and the hip region.

Supta Pavanamuktasana(Reclining Wind Relieving Pose)  This is the reclined wind relieving pose. You must lie flat on your back on your mat. Slowly inhale and hug your right knee to your chest and raise your head slightly off the ground. Try and touch your nose to your knee. Then exhale and relax back down to Shavasana. Repeat this on the other side. You can do this pose hugging both knees into your chest, as well. Precaution: Neck concern Abdominal surgery Pregnancy Benefits: Strengthens the lower back muscles and loosens the spinal vertebrae. It massages the abdomen and the digestive organs and is therefore very effective in removing wind and constipation. By massaging the pelvic muscles and reproductive organs, it is also useful for impotence, sterility and menstrual problems.

This is the corpse pose. You must lie flat on your back on your mat. Keep your feet slightly apart and your hands on the floor facing upwards. Close your eyes and relax your breathing. Stay here until your breathing slows down and you feel the tension leaving your body. Benefits: Relaxes the whole psycho-physiological system. It should ideally be practiced before sleep; before, during and after asana practice, particularly after dynamic exercises such as surya Namaskara.

Eka Pada Raja Kapot Asana(One Legged King Pigeon Pose) This is pigeon pose or single legged pigeon pose. Start by sitting on the floor with your legs stretched straight out in front of you. Now draw your left leg behind you in a half split, while you bend your right leg and take it in front of you with your right foot placed close to your groin. Place your palms on the floor by your hips. Arch your back as you feel the stretch in your back leg. Stay here, breathing easily for thirty seconds. Then come out of the pose and relax. Repeat this on the other side. Precaution: Knee or hip injury Sacroiliac concerns Benefits: Opens the hips and chest. Stimulates and stretches the abdominal organs. Recommended for runners and sprinters. It relaxes and strengthens the abductor muscles of the thighs.

Parighasana(gate pose) This is the gate pose. Start in a kneeling position on your mat. Inhale and rise up so that your upper thighs are perpendicular to the floor. Exhale and bring your left thigh out to the side of your body, placing the foot flat on the mat. The knee should be straight as you stretch the left leg out to the side, supported on your right leg. Inhale and take your left hand out and place it below your left knee as you bend the torso to the left side. Exhale Inhale and take your right hand over your head so that you are leaning over to the left side with your whole upper body, including the right arm. Stay here, breathing easily for thirty seconds. Then come out of the pose and relax. Repeat the pose on the other side. Precaution: Who having knee problem should avoid this pose. Benefits: Pelvic region is stretched and strengthened. Abdomen is extended and keep healthy. Sideways spinal movement will help persons suffering from stiff rigid back.

Prasarita Padottanasana(Wide-Legged Forward Bend Pose) This is a forward bend with a wide stance. Step your feet three and a half to four feet apart on an exhale. Now inhale and place your hands on your hips and turn your feet inwards so the toes point forwards. Engage your thigh muscles and make your torso longer. Now exhale and bend forward from the lower back and press into the floor with your palms parallel to your shoulders and your elbows bent. Try and rest the crown of your head on the floor. Stay here, breathing easily for thirty seconds. Then come out of the pose and relax. Precaution: Shoulder injury Back concerns Benefits: Stretches the hamstrings, inner thighs, and low back. Builds stability in the feet and legs. Stretches the shoulder joints throughout the range of motion. Relaxes and recharges the mind and body. Stimulates and tones the abdominals. People who cannot do Sirsasana can benefit from this pose, which increases digestive powers.

Natarajasana(Lord of the Dance Pose) This is the Lord of the Dance pose named for Lord Shiva. Start in Tadasana. Inhale and lift your left leg, bent at the knee, towards your left buttock. Grasp your left foot with your left hand and lift the left leg up until the thigh is parallel to the floor. Bend the torso forward and reach your right hand out until it is parallel to the floor. Stay here breathing easily for thirty seconds. Then release the pose and relax. Precaution: People who suffer from a weak heart, high blood pressure, back problems, hernia, colitis, peptic or duodenal ulcers, or vertigo should not practice this asana. Benefits: Strengthens the back, shoulders, arms, hips and legs. It helps develop a sense of balance and coordination and improves concentration.

Parsvottanasana(Intense Side Stretch Pose) This is the intense side stretch. Start in Tadasana. Then walk, step or jump your feet three or three and a half feet apart. Join your palms in Anjali mudra behind your back on an inhale as you draw your shoulders back. Then turn your right foot out 90 degrees. Turn your left foot inwards slightly so it is pointing in the direction of the right foot. Make your thighs firm. Now exhale and turn your torso to the right as you bend your body forward and down from the lower back. Rest your forehead on your thigh or knee, if possible. Stay here breathing easily for thirty seconds. Then inhale and raise your head and torso back up, relax your arms down and bring your feet back so you are in Tadasana again. Then repeat this on the left side. Precaution: Glaucoma or high blood pressure Shoulder injury. Benefits: Opens the chest. Increases balance. Stimulates the abdominal organs. Provides deep stretch for the legs, hips, and side torso. Relieves arthritis in the neck and spine. Relieves stiffness in the neck, shoulders, elbows, and wrists.

Utkatasana(chair pose or mighty pose) This is the chair pose. Start in Tadasana. From there inhale and raise your hands over your head with palms facing each other. Then exhale and bend your knees and try and make your thighs parallel to the mat or floor. Make sure that your knees do not extend out over your toes. Press your tailbone down towards the floor and try and keep the back firm. Stay here breathing easily for thirty seconds. Then inhale and rise back up. Exhale and lower your arms down to your side. Precaution: Knee injury Benefits: Builds strength and endurance in the hips and thighs. Opens and tones the chest and shoulders. Strengthens shoulders and open the chest. Strengthens and tones the ankles, thighs, calves, and spine Activate and optimize the efficiency of abdominal organs, diaphragm, and heart. Reduces flat feet.

Garudasana(eagle pose) This is the eagle pose. Start in Tadasana. From there bend your knees then take your left thigh and cross it over your right thigh while balancing on your right foot. Try to hook the left foot over the right lower right calf. Now stretch your arms so they are parallel to the floor and square your shoulder blades. Cross your arms so the right arm is over your left arm and then bend your elbows. Then twist the right arm around the left so that you are doing a twisted prayer pose, with the palms joined. Stay here breathing easily for thirty seconds. Then come out of the pose and relax. Precaution: Hip replacement Knee injury Students with knee concerns should use modifications. Benefits: Helps develop focus, concentration, and increased balance. Provides a deep stretch in the outer hips, along the posterior shoulders, and between the shoulder blades. Stretches and strengthens the calf and ankle of the standing leg. Develops the ankles and removes stiffness in the shoulders. Preventing cramps in the calf muscles.

Ardha Chakrasana(Half Wheel Pose) Ardha Chakrasana is the half wheel pose. It is a standing backward bend. Start in Tadasana. From there inhale and raise your arms over your head as you bend backwards as far as you comfortably can. If you need support, you can place your hands on the back of your hips while you bend backwards. Stay here breathing easily for thirty seconds. Then inhale and bring your arms back down as you straighten up. Precaution: Late pregnancy Glaucoma Cardiac Problem Benefits: Makes the lower back flexible. Stimulates and strengthen the entire back, neck muscles, chest and shoulders. Improves respiration.

Padhastasana(hand under foot pose) Padhastasana is the hand under foot pose. It is not to be confused with Uttanasana, which is a general forward fold. Start your padhastasana in Tadasana. From here exhale and fold down from the lower back. You have to try and touch your torso to your thighs. Slide your hands under your feet so your toes are on top of palms, which are facing upwards. Your elbows will be bent. Stay here breathing easily for thirty seconds. Then relax back into Tadasana. Precaution: Back concerns Late pregnancy Glaucoma Cardiac Problem Benefits: Strengthens and stretches the spinal muscles. Lengthens and stretches the hamstrings and opens the posterior of the hips. Stimulates the stomach, intestine, liver, spleen, and kidneys. Helps preventing constipation and menstrual problems. Improves digestion. Enhances blood flow to the head region.

Ardha Uttanasana(Standing Half Forward Bend Pose) This is the half standing half forward bend. Start in Tadasana. From there fold forward completely from the lower back until you can touch your forehead to your legs in Uttanasana. From here rise up half way on an inhale, until your back is flat and parallel to the ground. You can balance on your fingertips here. Then exhale and return to your full forward fold. Precaution: Back concerns Late pregnancy Glaucoma Cardiac Problem Benefits: Strengthens and stretches the spinal muscles. Lengthens and stretches the hamstrings and opens the posterior of the hips. Stimulates the stomach, intestine, liver, spleen, and kidneys. Helps preventing constipation and menstrual problems. Improves digestion. Enhances blood flow to the head region.

Vrksasana(Tree Pose) This is the tree pose. You must stand straight and erect.  Your hands must be locked straight by your sides, your heels and big toes of your feet touching each other.  Now bend the right knee and bring the right foot and place it in the left inner thigh.  Now, make sure your right knee is pointing outwards with your foot pointing downwards. You are bearing your weight evenly on the left foot. Make sure your hips are pointing forwards and raise your hands over your head, keeping your elbows locked straight on either side of your ears. Stay like this for thirty seconds breathing easily. Then relax and return to Tadasana. Precaution: High blood pressure. Students with this condition should refrain from lifting the arms overhead. Benefits: Builds concentration, focus, and postural balance. Reduces stress, it is nearly impossible to worry and remain balanced at the same time. Develops strength and stability in the feet and ankles. Stabilizes and strengthens both superficial and deep hip muscles. Removes fatigue of legs.

This is the upright pose. You must stand straight and erect. Your hands must be locked straight by your sides, your heels and big toes of your feet touching each other. Your weight is equally distributed across your feet and your knee caps are pulled up as your knees are tightened and your hips contracted. Your spine is straight and your neck is straight. Stay here breathing easily. Precaution: No precaution. Benefits: Builds symmetry and balance in body alignment and overall posture. Tones the lower extremities. Strengthens the arches. Improves strength in the spinal and abdominal musculature. Improves overall posture. Align whole body evenly both left and right side of body. Remove lower back pain and reduces breathing rate, improves lungs holding capacity. Strengthen ankle, knee, hip, spine and shoulder joints. Concentration and calmness in mind.

This is the eight angle pose. Start by sitting on the mat with your legs stretched out in front of you. Place your hands on the mat beside the hips with your palms facing down on the mat and move your shoulder blades down closer to the chest. Bend the right knee and place it on the upper right arm, using your right hand. Your left leg is stretched out on the floor. Now draw the left heel towards the groin as you lock the left foot with the right. Inhale and press your palms into the floor. As you straighten the arms your body will lift off the floor. While breathing easily straighten the legs with the feet still locked. The legs will be pointing to the right. Your arms are bent like in the staff pose. Breathe easily for about thirty seconds and then slowly move out of the pose. Precaution: Should not be attempted until the arms and shoulders have become very strong. People with heart ailments, high blood pressure, back conditions or problems in the hips. Benefits: Strengthens the wrists and arms and also develops the muscles of the abdomen. It strengthens the wrists, the arm and leg muscles, and the muscles of the abdomen.

This is the lotus peacock pose. Sit in padmasana and then balance on the knees. Place the palms on the floor facing backwards so the fingers point towards the lower body. Bend the elbows and bring them closer together. Then lean forward and push the elbows against the abdomen. Lean forward and balance the whole body on the arms, the chest resting on the upper arms. Now stay here for thirty seconds, breathing easily. Then come out of the pose and relax. Precaution: People suffering from peptic or duodenal ulcers, hyperacidity, hernia or high blood pressure should not practice this asana. Pregnant women are strictly advised not to attempt this asana. Benefits:  Tones the abdominal region of the body, because due to the pressure of the elbows against the abdominal aorta, blood circulates properly in the abdominal organs. This improves digestive power and prevents the accumulation of toxins in the system. It develops and strengthens the elbows, forearms and wrists.