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Vajrasana – Thunderbolt Posture (Vajra – thunder bolt or diamond)   Practice: Come to (Dandasana) staff posture, by palms beside hip. Slide towards left, bend at right leg knee, and rest it under right hip. Same, bend left leg knee, place it under left hip. Keep spine, neck, head straight. Heel contacting with hip, toes pointing outward, inner calf muscles touching quadriceps muscle, knees together. At fingers adopt Jnana Mudra by touching tip of index, thumb finger slightly and rest it on respective thigh. Stay for 10 to 40 seconds, breathing completely by utilizing abdomen and chest area. Return back, sliding towards right side, with palm support unfold both legs and relax.   Benefits: This is the only one asana, immediately after food we can perform to aid digestion by stimulating Vajra Nadi. Give suppleness to ankles, reduce thigh, hip extra fat. Make spine straight and strong naturally. It induces meditative state, so good for meditation.

Utkatasana – Mighty Posture (utkata = mighty or powerful) Practice: Come to Tadasana, by keeping legs together and palms beside your thighs. As you inhale raise your arms till your biceps touch ears, palms together finger pointing towards sky, lock your elbow and keep straight, tuck your elbows, open your chest and expand , rib cage lifted up, abdomen in , keep your entire spine extended and lengthen up. Exhale and bend your knees , squatting down until your thighs are parallel to the floor, do not fall forward, move backward let your weight distribute over at lower back , hip joints and thigh muscles. Breathing normally at your nose, slow, even, and long breathing. Stay in this posture for 10 to 30 seconds or till you fill comfortable, do not exert or overstrain your body, always listen to your body. Along exhalation bring arms beside your thighs, and inhale straightens your knees. Again come back to Tadasana and relax. Benefits: 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.      

Ustrasana – Camel Posture        (ustra – camel)   Practice: Come to kneeling posture called (Vajrasana) thunder bolt posture, by keeping knees together, hips touching heels, toes pointing outward. Now stand on your knees, support both palms at back of waist, and exhale bend backward make nice arch on spine, place palms on respective heels. Thighs perpendicular to the floor. Push hip, waist, coccyx, sacral towards sky. Open chest and expand, neck falling backward. Stay in this posture for 10 to 20 seconds, breath deeply through nose. Inhales come up and relax at (Balasana) child posture.   Benefits: Give flexible, suppleness to lower back especially at sacral, lumbar region. Remove hunch back or droop shoulders, by regular practice. Improves breathing. Strengthen entire spine, neck, shoulders, shoulder. Make spine flexible, supple and strong. Improves back pain.    

Urdhva  Mukha Svanasana – Urdhva Mukha Svanasana (urdhva – upward,  mukha –  face,  svana – dog)   Practice: Come to Makrasana (crocodile posture), place palms beside chest at last rib bone, elbows up and close to each other. Keep the feet about one foot apart. The toes should point   backward. Place the palms by the side of the waist, Inhale raise head, neck, chest, pelvic, hip, legs off the floor by keeping elbow straight and locked. Stretch and lengthen the head neck and trunk as far back as possible, without placing the knees on the ground. Keep the legs straight and tightened at the knees, balancing at your palms and your toes. Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder. Tighten calf, thigh, butt muscles. Open chest broad by pushing arms down against floor. Stay for 10 to 30 second, with deep inhalation and exhalation. Exhale, come back to Makrasana and relax.   Benefits: The compressing action on the abdomen helps in squeezing out stagnant blood from the abdominal organs and encouraging fresh flow of blood. It is very useful for all stomach ailments, including indigestion and constipation. Arching the back exercises the spine, making the muscles supple and revitalizing the spinal nerves. God for all back related problems.    

Utthita Trikonasana – Extended Triangle Posture (utthita – extended, tri – three, kon- angle) Practice: Come to (Tadasana) Mountain Posture, by palms beside thighs. Inhale keep legs apart for 3 to 4 foot according to your height, By arms straight, fingers together, inner palms facing downward. Turn right foot outward to 90 degree, same left foot for 45 degree. Keep both legs straight and strong. Exhale Slide towards right side laterally, catch hold big toe with index, middle and thumb finger. Keep spine and tail bone straight and extended, turning spine towards left side, gazing at tip of middle finger. Stay for 10 to 20 seconds, by breathing normally. Now bend right leg knee and come back to Tadasana. Repeat same for left side, same length of duration.   Benefits: Good for flat feet, neck pain, and sciatica. Improves height, makes body aligned and balance both side. Improves droop or hunch back. Makes legs very stronger. Strengthens the Calf, thigh muscles, and waist muscles and makes the spine flexible. Strengthen the hips, groins, hamstrings, and calves, shoulders, chest, and spine .      

Vrksasana – Tree Posture (vrksa – tree) Practice: Come to Tadasana( mountain posture), shift your whole body weight to left foot , bend right leg knee, help of right arm rest the right foot  close to left inner thighs , foot pointing downward and straight. Inhale raise your both arms side way, adopt namaskara mudra. Keep your left knee straight, whole body weight evenly distributed over left foot, spine and arms straight, beside ears. Lengthen tail bone, remain pelvic straight not tilting sideway. Remain in this posture for 10 to 30 seconds, breathing smoothly and deeply at your nostrils. Exhale and drop arms down, with right arm help drop right foot on floor. Repeat the same for left foot. Benefits: Removes fatigue of legs. Bring concentration and memory. Balances right and left side of brain hemisphere. Reduce stress and back pain.        

Tadasana – Mountain Posture (tada – mountain)   Practice: Come to standing posture. Stand straight with the feet together, the inner heels and big toes touching each other. (For beginner can keep feet apart for hip distance wide). Lengthen all the toes flat on the floor. Straighten the knees and pull the knee-caps up. While inhale contract the hips and pull up the muscles of the thighs, Keep the stomach in, chest forward, spine stretched up and the neck straight. Inhale, and lift your hips, stomach in, rib cage up, chest up, neck and head straight.   Make sure you are not bearing the weight of the body either on the heels or the soles, it should be evenly distributed on both feet and firmly grounded, by adopting mountain pose (Tadasana). Place both palms together in front of the chest (Namaskara Mudra).   Benefits: 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. Establishes a state of concentration and calmness in mind.    

Sukhasana – Easy Posture (sukha – easy or  comfortable) Practice: Come to (Dandasana) staff posture, fold right leg knees place it beneath left knee. Now bend left leg knee place it, under right leg knee. Make sure shin touching each other, foot under opposite knee; allow space between shin bones to pelvic. Try to balance your posture with support of pubic bone and tail bone. Lengthen your tail bone, spine, neck and head. Benefits: Calms the brain, improves memory and concentration. Strengthens the back, neck and head. Stretches the knees and ankles. Improves one patience and forbearance capacity.      

Sirsasana – Head Standing Posture            (sirsa – head)   Practice: Come to knelling posture called Vajrasana. Lean forward by knee apart for one fore arm distance. Interlock fingers; place it at one forearm distance, straight to knees. Place head pressing against the inside of the interlocked fingers. Now move spine straight perpendicular to floor, legs parallel to ground, by toes touching ground. Press toes down against floor; come up by shifting your lower part of body over elbows and head. Adjust posture by elbows, give minimum weight to head region. Keep whole body in a straight line, keep knees straight, suck abdomen in. Gaze at two feet front of floor at eye level. Stay for 10 to 20 seconds, breathing at nose normally. Exhale and return the back to the Vajrasana, relax at (Balasana) child posture.   Benefits: This is called king of asana, by doing this asana alone get all benefits of other asanas. Improves balance, skill, memory and concentration. Optimize all organs, system and limbs of body. By regular practice hair grows blacker and controls falling hair.  

Siddhasana – Perfect Posture (siddha – perfect)   Practice: Come to Dandasana (staff posture), by palms on floor beside hips. Bend the right leg at knee; place the right heel pressing at below perineum, end of reproductive organs. Bend left leg knee place left heels at root of reproductive organ, by left ankle resting over right ankle, soles, toes between calf and thigh muscles. Keep the trunk, neck, and head in a straight line. Gazing upward in between eye brows, by adopting Jnana Mudra at both arms by touching tip of index and thumb finger, rest on your thighs. Stay for 1 to 3 minutes; breathe calmly, aware about your breathing movements. Then unfold legs one by one come back to Dandasana. Repeat same for opposite leg. Benefits: Makes reproductive organs stronger, awaken Mooladhara Cakra, and makes to move energy upward instead of going downward vainly. It is one of the best among all the asana, according to Hatha Yoga Pradipika classical text. This posture is recommended for (Dhyana) Meditation and (Pranayama) breathing practices. Strengthen spinal muscle stamina to sit for long time. Increase awareness and expands consciousness. Leads to meditative state spontaneously Nadi.      

Salabhasana – Locust Posture (salabha – locust) Practice: Come to (Makrasana) Crocodile relaxation posture, bring legs together toes pointing outward, heels together , knees together , legs , torso in a straight line. Place palms under inner thigh, exhale, and tighten buttocks, hips, thighs, and knee and ankle joints. Inhale, with support of palms lifts both legs up as height as possible, by knees straight, chin chest abdomen touching floor. Balance legs by chest and chin. Breathing very deep in and out, stay for 10 to 20 seconds, come back to Makrasana by exhaling, and relax. Benefits: This asana tones and adjusts the functioning of the liver and other abdominal organs, especially the intestines, pancreas, and kidneys. It is very useful for relieving and eliminating diseases of the stomach and bowels, and it stimulates the appetite. It strengthens the lower spine and heart, and tones the sciatic nerves. Stimulates abdominal organs. Helps relieve stress.    

Sethu Bandha Asana – Bridge Lock Posture (sethu- bridge, bandha – lock)   Practice: Lie down on your back with the legs bent at the knees and the heels touching the buttocks.  Hold the ankles. Inhale, raise the hips and arch the back, keeping feet flat on the floor.  Do not move the position of the feet or shoulders.  The body should be supported by the feet, neck, shoulders and arms. Maintain Retain the breath inside when practicing this posture. Stay for 20 to 40 seconds with normal breathing for curative purpose. Exhale and relax at Savasana. Benefits: Good for thyroid secretion. This asana is useful to return displaced vertebral discs. It stretches and massages the colon and other abdominal organs. It also straightens round shoulders and relieves backache.  It is recommended especially for women who have a tendency towards miscarriage as it tones the female sexual organs.  It is a good preparatory pose for cakrasana.  

Sarvangasana – Shoulder Standing Posture (sarva- all, whole, entire,  anga – limb or part of body)   Practice: Lie flat on the back with feet together, arms by the sides and palms flat on the ground. Using the arms as levers raise the legs and back to a vertical position. Bend the elbows and use the arms as props to steady the back by pressing it with the palms. The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin. Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Gaze softly at your toes or tip of your nose. Stay for 10 to 30 seconds, with normal breathing. Exhale, drop legs down, spine down with support of arms, and relax at Savasana for 10 to 30 seconds. Benefits:  Stimulates the thyroid gland and thereby improves the balance of the circulatory, digestive, reproductive, nervous and glandular systems. It corrects improper body growth and clears psycho­logical disturbances by bringing a rich supply of blood to the brain. It relieves asthma and bronchitis. It releases the normal gravitational pressure from the anal muscles, relieving hemorrhoids (piles). It tones the legs, abdomen, the female reproductive organs, spine and neck. It inhibits hydrocele and eliminates waistline fat. Leucorrhea and diabetes can be controlled. Mastery of this asana gives conscious control over body temperature.    

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 body perpendicular rot he ground. Stay in this posture for 10 to 15 seconds, by normal deep inhalation and exhalation at your nostrils. Exhale bend elbows, knees, drop legs, hip down and relax.   Benefits: Strengthen wrist, arms, shoulder, neck, open chest improves breathing makes heart stronger. Tones lower back, pelvic region, give suppleness to ankles and foot. Good for arthritis and lower back peoples.    

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. Stay for 10 to 20 seconds, breathing normally at your nostrils. Then move to next posture. ►Benefits: Strengthens the arms, wrists, and spine. Tones the abdomen and chest region.

          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 (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 (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 (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 (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 – 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 (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 (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 (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 (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 (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- 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 – 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 – 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 – 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

Urdhva  Mukha Svanasana – Upward-Facing Dog (urdhva – upward,  mukha –  face,  svana – dog) Practice: Lie down on stomach in Makrasana (crocodile) relaxation posture by placing back of palm over palm, throat resting over it, both feet one foot apart, heels facing each other. From Makrasana, bring your legs together palms beside chest at your last rib cage, fingers spread out little pointing forward, elbows upward and closer to each other. Inhale and gradually raise the chin, chest, abdomen, till your pelvic region. Keep the arms, legs straight and tightened at the knees, balancing at your palms and legs. Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder. Stay in this posture for around 10 to 30 seconds, by deep long breathing at your abdomen and chest region. Return back to Makrasana again and relax completely. Benefits: Strengthen respiratory system. Tones lower back and reduce lower back pain gradually. Activates thyroid gland and optimizes it is function. Deep relaxation to abdominal and pelvic region leads to increase auto – immunity. Strengthen entire spine and its muscles. #Yoga teacher training certification course near me #Best yoga teacher training certification courses in Bangalore #Yoga teacher training certificate  course fees in Bangalore