Virabhadrasana - Warrior Pose

"Virabhadrasana" is a warrior incarnation of Lord Shiva.

Sequence:

1. Stand erect in Tadasana with legs together and hands joined in front of the chest.
2. Spread apart your legs.
3. Turn your right foot in to make an angle of 45 degrees and your left foot out to the left 90 degrees.
4. Make sure the left and right heels are in alignment.
5. Stretch out your arms and make them parallel to the floor at shoulder level.
6. Exhale and bend your left leg at the knee. The shin should be straight and thigh should be parallel to the floor so as to make a right angle.
7. To maintain balance press your right heel firmly into the floor.
8. Keep the trunk erect.
9. Rotate your arms so that the left hand is pointing in front and the right hand is extended backwards.
10. Stay in this position and look ahead.
11. Maintain this posture for about 30 seconds, breathing normally.
12. Inhale and come up.
13. Return to standing position in the reverse order.
14. Repeat by changing the limbs and side.

Caution:

• Hypertension and high blood pressure patients should not perform this pose.
• If you have a history of hips, knees, back or shoulders, do not practice Virabhadrasana.

Benefits:

• Pregnant women can get relief from backaches.
• Virabhadrasana can boost your energy.
• The stretching involved tones the body and makes it flexible.
• Regular practice can build your concentration power.
• Blood circulation as well as respiration capacity improves.
• Legs and ankles get strengthened.
• The yoga pose is beneficial to people with carpal tunnel syndrome.
• Infertility and insomnia can be treated with Virabhadrasana.

Read More

Shalabhasana - The Locust Pose

In Sanskrit "Shalabha" connotes 'locust'. The final posture resembles a feeding locust, head lowered and tail up, hence the name.

Sequence:

1. Lie down on your stomach with legs close together and hands on the sides.
2. Make sure your abdomen, chest and chin are touching the ground.
3. Clench your fists and keep them facing upwards.
4. Inhale and hold your breath.
5. Taking support of the fist, raise both legs backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground. The chin should be touching the ground.
7. Raise your legs as much as you can.
8. Hold the legs in the raised position for five seconds.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Relax.

Caution:

• Beginners should refrain from straining the legs while raising them.
• Practice Ardha Shalabhasana first before graduating to Shalabhasana.
• The clenching of fist should neither be too tight nor too loose.
• Hernia and cardiac patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expectant mothers.

Benefits:

• Muscles of lower back and legs get strengthened.
• It helps reduce flab from thighs, hips, waist, abdomen and buttocks.
• Waist becomes supple and resilient.
• Heart muscles get massaged and function well.
• Regular practice of the pose can get rid of a bulging tummy.
• Edema of ankles and feet can be treated with Shalabahsana.
• Regular practice of the pose increases lung capacity.
• Faulty spinal curvature is corrected.
• Person suffering from bronchitis can get relief with this yoga pose.

Read More

Mandukasana - The Frog Pose

The word "Manduk" refers to 'frog' in Sanskrit. In this pose the legs of the practitioner look like the hind legs of a frog.

Sequence:

1. Sit on the floor and get into Vajrasana pose. The posterior should be resting on the ground in between the feet of the folded legs.
2. Separate your knees to make a fair gap in between.
3. The knees should be touching the floor at all times.
4. Soles of the feet must be facing upward.
5. Both feet should be facing each other with the big toes of both feet touching each other.
6. The outer edges of the feet should be touching the ground.
7. Bring the heels of both the feet together, so you would now be squatting between the heels.
8. Place your palms on the respective knees.
9. Straighten your posture and look in front.
10. Maintain this posture till you start feeling the strain.

Caution:

• Cardiac patients should avoid this pose.
• This pose is not meant for people suffering from back pain, ulcer or those who have had abdominal surgery.

Benefits:

• This pose is beneficial to all organs of the body.
• Mandukasana gives you relief from diabetes, digestive disorders and constipation.
• This pose improves the flexibility and mobility of the knee and ankle joints.
• It helps tone muscles of the shoulder and abdomen.
• Regular practice of this pose increases your lung capacity.
.

Read More

Garudasana - The Eagle Pose

The word "Garuda" means 'eagle' in Sanskrit. Garuda is an emblem of the sun and the solar cycle.

Sequence:

1. Stand erect in Tadasana.
2. Bend your legs at the knee.
3. Lift your right foot off the ground.
4. Balance your body on your left foot.
5. Point the toes of your right foot towards the ground.
6. Place your right foot around the calf of the left leg.
7. Press the left foot on the ground.
8. Stretch your arms in front and parallel to the ground.
9. Cross your arms at the elbow, the left hand over the right.
10. Bend your elbows so that the fingers are pointing towards the ceiling.
11. The back of the hands should be pressed against each other.
12. Twist your forearms further and try to bring both the palms facing each other.
13. Place the fingers of the right hand in the palm of your left hand at the root of the thumb.
14. Press the palms together as much as possible.
15. Lift your elbows until they are level with your shoulders.
16. Hold the pose and breathe normally for about 15-30 seconds.
17. Repeat the same with your legs and hands in reverse positions.

Caution:

• People with a knee injury should avoid this yoga pose

Benefits:

• The hips, thighs and shoulders are stretched.
• The yoga pose helps improve the balance of your body.
• Ankles and knees are strengthened with regular practice of Garudasana.

Read More

Ardha Padmasana - The Half-Lotus Pose

"Ardha" means 'half' and "Padma" means 'lotus' in Sanskrit. Ardha Padmasana is half of the Lotus Pose. Those who cannot practice Padmasana can start with Ardha Padmasana and then move on to doing the full Lotus pose.

Sequence:

1. Sit erect on the mat with your legs stretched out in front of you with heels apart.
2. Fold your right leg at the knee.
3. Holding the right ankle with your right hand and the big toe with your left hand pull the right legs towards your body and place it at the root of the left thigh.
4. Keep your sole turned upwards and your right knee touching the ground. Press your right knee gently if needed.
5. Now hold the left ankle with your left hand and the left big toe with your right hand. Pull the left leg gently towards the right calf.
6. Raise your right thigh and put the left leg under it so that the left foot is under the right thigh.
7. Ensure that the left foot and left knee both touch the ground.
8. Place the right and the left palm on the right and left knee respectively.
9. Relax your whole body. You may close your eyes too.
10. Now gradually stretch out both legs in front of you returning to the initial position, with left leg first followed by the right leg.
11. Repeat the same by changing the position of the legs.

Benefits:

• Those who find Padmasana or the Lotus Pose difficult can start with this pose. It increases the flexibility of hips, knees and ankles.
• This pose is very good for meditation.

Read More