Vajrasana - Adamant Pose

In Sanskrit, "Vajra" means 'adamant' or 'firmness'. This pose gives firmness and stability to the body.

Sequence:

1. Lie down on the mat on your back with the legs straightened out and hands on the sides.
2. Bend your legs at the knee and rest your feet on the mat.
3. Bring your feet closer to the buttocks.
4. Press your palms and feet firmly.
5. Lift your hips off the mat and push it towards the ceiling.
6. Keep your knees and feet in one straight line.
7. Clasp your hands below your pelvis.
8. Extend your arms.
9. Raise your hips further up so that your thighs are parallel to the floor.
10. Lift your chin.
11. Open up your shoulders and lift your chest up, resting on the shoulder blades.
12. Press the sternum towards the chin.
13. Hold this pose for 10-15 seconds.
14. Exhale and return to the original position rolling the spine slowly.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• This yoga posture alleviates stress and mild depression.
• Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.
• The neck, chin and spine are stretched.
• Regular practice of this pose improves digestion.
• The yoga pose can relieve headache, insomnia and fatigue.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

Read More

Uttanasana - Intense Stretch Pose

"Ut" connotes 'intense', and "Tana" means 'stretch' in Sanskrit. In this pose the legs and spine are stretched, hence the name

Sequence:

1. Stand erect in Tadasana.
2. Place your hands on your hips.
3. Inhale and raise both your hands straight above the head, palms facing each other.
4. Bend your body at the hips and bring your trunk down as you exhale.
5. Keep bending further down.
6. Bring your hands down towards the floor and place the palms on the floor.
7. Stretch your back and the spinal column to the maximum.
8. The buttocks should point upwards.
9. Keep the knees straight.
10. The head should be hanging down.
11. Inhale and raise the trunk slightly.
12. Exhale and bring it down.
13. Remain in this pose for about a minute.
14. To return, place your hands on the hips and then bring the trunk up with a long inhalation.
15. Note: Beginners can bend their knee in order to touch the floor. If you cannot reach the floor, try to touch your ankles with your hands.

Caution:

• If you have a back injury, avoid this pose.

Benefits:

• Knees, thighs and calves are strengthened.
• The spinal column gets extended, hence becomes flexible.
• Uttanasana calms the brain and helps relieve stress and mild depression.
• Hamstrings, hips and lower back get good exercise.

Read More

Supta Baddha Konasana - Reclining Bound Angle Pose

In Sanskrit, "Supta" connotes to 'reclining', "baddha" means 'locked' and "Kona" refers to 'angle'. In this posture, the practitioner leans back, hence the name.

Sequence:

1. Sit down on the floor and come into Baddha Konasana posture.
2. Exhale and taking the support of your hands lean back.
3. Rest your elbows and forearms on the ground and continue leaning backwards until the entire back is on the floor.
4. Stay in this position for about 5 minutes. Beginners can start with 1 minute.
5. Come out of the pose by first bringing both the thighs together and then rolling over to your side.
6. Note: Beginners can use bolsters or folded blankets to support the thighs and back.

Caution:

• Avoid this pose if you have a knee, hip or shoulder injury.

Benefits:

• Digestive system starts functioning better.
• This yoga pose can help women with menstrual disorders and PMS.
• The pose can relieve stress.
• Supta Baddha Konasana can help overcome depression.
• Pregnant women can benefit from this pose.
• Thighs can get leaner as a result of stretching.

Read More

Siddhasana- Pose of an Adept

"Siddha" refers to a person who has attained spiritual enlightenment. This pose is generally performed to attain spirituality.

Sequence:

1. Assume Sukahasana.
2. Extend your legs in front.
3. Pull in your left leg by bending at the knee.
4. Place the heel of the left leg near the perineum.
5. Fold your right leg and place the right foot above the generative organ.
6. Tuck in the toes of both legs in the fold of the thighs and calves of opposite legs.
7. The knees should be touching the floor.
8. Keep your head, neck and spine erect.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• The pose is suitable for meditation and Pranayamas.
• The pose provides physical and mental relaxation.

Read More

Setu Bandha Sarvangasana- Bridge Pose

"Setu" means 'bridge' and "bandha" means 'locked' in Sanskrit. In this pose, the final posture of the practitioner resembles a bridge.

Sequence:

1. Lie down on the mat on your back with the legs straightened out and hands on the sides.
2. Bend your legs at the knee and rest your feet on the mat.
3. Bring your feet closer to the buttocks.
4. Press your palms and feet firmly.
5. Lift your hips off the mat and push it towards the ceiling.
6. Keep your knees and feet in one straight line.
7. Clasp your hands below your pelvis.
8. Extend your arms.
9. Raise your hips further up so that your thighs are parallel to the floor.
10. Lift your chin.
11. Open up your shoulders and lift your chest up, resting on the shoulder blades.
12. Press the sternum towards the chin.
13. Hold this pose for 10-15 seconds.
14. Exhale and return to the original position rolling the spine slowly.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• This yoga posture alleviates stress and mild depression.
• Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.
• The neck, chin and spine are stretched.
• Regular practice of this pose improves digestion.
• The yoga pose can relieve headache, insomnia and fatigue.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

Read More

Savasana - The Corpse Pose

"Sava" means 'corpse' in Sanskrit. In this asana the whole body is relaxed by remaining motionless just like a dead body.

Sequence:

1. Find a calm and serene place.
2. Dress comfortably.
3. Spread out a mat and lie down on it on your back.
4. Stretch out your legs and keep it adequately apart.
5. Put your hands about a foot away from the body on either side.
6. Keep the knees flexed.
7. Keep the palms upturned and relax your fingers.
8. Drop your chin and sag your lower jaw.
9. Relax your mouth and let the teeth be apart.
10. Close your eyes gently.
11. Continue normal breathing without regulating its rhythm.
12. Continue lying on the floor in this state like a corpse.
13. Free your mind of all thoughts and worries.
14. Relax your entire body and mind.
15. Starting from the head, picture each part of the body and relax it by letting go.
16. Concentrate on your breathing and forget about other parts of your body.
17. The total relaxation phase is that moment from where you'll realize nothing, feel nothing, hear nothing, sense nothing and your mind will be in a blank state.
18. Regain alertness and take a few deep breaths.
19. Join your legs slowly and bring the arms closer to the sides of the body.
20. Open your eyes and get up slowly by first stretching the hands and legs.
21. Sit up and then stand.

Caution:

• Always practice in a calm dark place.
• Do not move any part of your body unless needed for relaxation.
• Do not yawn at any point of time while practicing the pose.

Benefits:

• This is the best asana to attain relaxation of mind and body.
• The pose can serve as a stress buster.
• It helps improve your work efficiency.
• It rejuvenates your body.
• Regular practice of Savasana helps overcome insomnia.
• The physical and mental stress and strain during a hectic day can be suitably addressed through a few minutes practice of Savasana.
• Savasana helps overcome fatigue.
• Savasana alleviates headache, angina pectoris and dyspepsia.
• Different pains and aches are effectively healed.
• Spinal abnormalities are rectified.

Read More

Purna Titali Asana - Butterfly Pose

The word "Purna" refers to 'complete' and "Titali" means 'butterfly' in Sanskrit. In this pose the legs are spread out the way a butterfly opens its wings in flight.

Sequence:

1. Sit on the floor with your legs stretched in front.
2. Keep your head, neck and spine erect.
3. Hold the ankles of the respective legs.
4. Bend the legs at the knee and bring the feet closer to the body.
5. The soles of both feet should be joined.
6. Follow with one round of inhalation and exhalation.
7. Pull the joined feet closer to the groin.
8. Place both the palms on the respective thighs.
9. Take a deep breath and press the thighs down.
10. Remove the hands from the thighs and hold the feet together.
11. Move the knees up and down without any support.
12. Exhale.
13. Do not lean in front or back while performing the pose.
14. Close your eyes and breathing normally continue flapping the knees for as long as possible.
15. Note: Beginners can use cushions to support the knees.

Caution:

• People with knee pain should avoid this yoga pose.

Benefits:

• The pose is known for its benefits in relieving stress and lifting your spirits.
• Inner thighs get relaxed.
• It helps overcome fatigue.
• Purna Titali Asana soothes your legs.
• It is also beneficial to the uro-genital system.
.

Read More

Marjari Asana - The Cat Pose

Marjari" means 'cat' in Sanskrit.

Sequence:

1. Get down on all fours with your palms and knees on the floor and the back straightened out, forming a table top.
2. Keep your knees right below the hips.
3. Straighten your arms, so that the wrist, elbow and shoulder are in one straight line.
4. Keep your head in the center. Do not let the head hang down.
5. Fix your gaze on the floor.
6. Inhale.
7. Exhale and raise your spine so that it forms an arc.
8. Make sure your knees and shoulders are in position.
9. Bring your head down.
10. Inhale and bring the spine down to assume table top position.
11. Repeat 10- 12 times.
12. Note: It is better to combine Cat Pose with Cow pose for inhalation.

Caution:

• People with neck injury should avoid this pose.

Benefits:

• The spinal cord is stretched and gets massaged.
• The abdominal organs benefit from this pose.
• Practice of Cat pose helps reduce stress.
.

Read More

Adho Mukha Svanasana - Downward Facing Dog Pose

In Sanskrit, "Adho" means downward, "mukh" means face and "svan" means dog. In this asana, the practitioner's face is downwards, hence the name.

Sequence:

1. Lie on the floor on your abdomen.
2. Raise your body to position the body on all fours, palms, knees and toes touching the floor.
3. Keep your knees apart and right beneath the hips and the palms a bit ahead of the shoulders.
4. Spread out your fingers.
5. Exhale and raise your knees off the ground.
6. Keep your knees slightly bent and your heels off the ground.
7. Raise your body up further, lengthening your tail bone.
8. Lift your buttocks further up so they face towards the ceiling.
9. Lengthen your thighs and stretch the heels so that they touch the ground.
10. Keep your knees straight but still apart.
11. Roll the upper thighs inward slightly and roll the heels outward slightly.
12. Press your palms on the floor and straighten your arms from the wrists to the tops of the shoulders.
13. Open up your shoulders and move them towards the tailbone.
14. Keep your head in between the two arms.
15. Hold the pose for about a minute. Gradually raise it to three minutes.
16. Return to initial position in reverse order.

Caution:

• Pregnant women should avoid this yoga posture
• If your wrists are sensitive or injured do not perform this yoga posture.

Benefits:

• The yoga pose can be used to overcome stress and depression.
• It improves the digestive system.
• Adho Mukha Svanasana can be very beneficial for patients of high blood pressure, asthma, sciatica and sinusitis.
• The shoulders, legs, spine and whole body get stretched.
• Woman with menopause can benefit from this posture.
• This yoga pose relieves fatigue and rejuvenates the body.

Read More