Veerasana- Warrior Pose

"Veer" refers to 'warrior' in Sanskrit. In this posture the body assumes the position a warrior takes before attacking. Hence the name Veerasana or Warrior pose.

Sequence:

1. Stand erect in Tadasana with legs joined together and arms by the sides.
2. Stretch your left leg and place it in front while exhaling.
3. Bend the left leg at the knee so as to form a right angle between the thigh and calf.
4. Join the palms of your hands and place it on the knee.
5. Keep the right leg straight.
6. Inhale and raise both hands above your head.
7. Stretch your arms further up.
8. Bend the upper part of your body backwards.
9. The inner side of upper arms should be touching the ears.
10. Balancing your body, bend your neck and head downwards.
11. Increase the curvature of the back to the maximum limit.
12. Gaze up.
13. The right leg should not bend and the sole of both feet should be on the ground.
14. Stay in this posture till you feel the strain.
15. Exhale slowly and straighten your trunk.
16. Inhale and bring the hands down on the knees.
17. Return your left foot to the original position aligned with the right foot, as you exhale.
18. Relax and perform the same with your right leg stretched forward.

Caution:

• If you suffer from shoulder or neck problems, do not perform this yoga pose.

Benefits:

• Shoulders, arms and legs gain strength.
• Thighs and calves get extended and thus toned.
• Spinal column becomes flexible with the practice of Veerasana.

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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.

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Uttanapadasana - The Raised Leg Pose

In Sanskrit, "Uttana" means 'raised' and "Pada" means 'feet'. In this yoga posture, the feet are raised up.

Sequence:

1. Lie down on the floor on your back with your legs straight and joined together.
2. Keep your hands on either side, palms facing down.
3. Inhale and raise both the legs from the ground.
4. Knees should be straight and toes pointing outward.
5. Keep raising your legs till they are perpendicular to the ground.
6. Fix your gaze at the toes.
7. Maintain this posture for as long as you can, breathing normally.
8. Exhale and lower your legs gradually.
9. Variation: You can also perform this pose by raising one leg at a time.

Benefits:

• Waist and thighs lose fat and get trimmer.
• The muscles of the abdomen and lower back become stronger.
• Leg muscles are stretched and toned.
• Regular practice of Uttanapadasana improves digestion.

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Utkatasana - The Half-Squat Pose

The Sanskrit term 'Ut' means 'raised' and "Kata" refers to 'the hips'. In this pose the hips remain raised above the ground, hence the name.

Sequence:

1. Stand straight with your legs fairly apart.
2. Feet should be facing slightly outward.
3. Raise your arms straight in front. The arms should be parallel to the ground at shoulder level.
4. Palms should be turned downward.
5. Inhale and gradually raise your body up by lifting heels from the ground.
6. Keep raising the heels until your body is balanced only on your toes.
7. Exhale and slowly lower your body.
8. Keep your head and trunk erect.
9. Rest your thighs on the respective calves.
10. Place your posterior on the heels.
11. Ensure the heels are still raised and do not touch the ground.
12. Keep the toes erect as you squat.
13. Spread your knees apart.
14. Lower your hands and place the palms on the corresponding knees.
15. Maintain your balance on the toes as long as you can.
16. To exit, join your knees, and then raise your arms in front keeping them parallel to the ground.
17. Inhale and now raise your trunk, keeping head, neck and arms straight.
18. Ensure your body is balanced on the toes at all times.
19. Stand up straight on toes.
20. Exhale.
21. Rest the heels on the ground to assume normal standing posture.

Benefits:

• The toe muscles become stronger.
• People suffering from stiff knees and hip problems can practice Utkatasana to facilitate their movement.
• Utkatasana is beneficial for the muscles of the feet, ankles, calves, thighs and the hips.
• Tendons of the legs get flexed and toned.

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Supta Vajrasana - Reclining Adamant Pose

"Supta" means 'reclining' and "Vajra" means 'adamant' in Sanskrit. In this posture the yoga practitioner will be lying down in a supine position in Vajarasana.

Sequence:

1. Sit erect and assume Vajrasana.
2. Lean back slowly from the waist onwards using your elbows for support.
3. Continue leaning back until your back, shoulders and head are touching the floor.
4. Ensure that the knees are not raised from the floor.
5. Cross the arms behind your head.
6. Place the palms beneath the opposite shoulders.
7. Your head should rest on the wrists which serve as a cushion.
8. The knees should be joined together and touching the floor at all times.
9. Close your eyes and relax in this posture for some time.
10. For coming out of the pose hold your ankles and lift the body up to sitting posture.

Caution:

• People with knee, hip or shoulder injury should avoid this pose.Labels

Benefits:

• The pose tones the muscles of the bowels, pancreas, liver, and kidneys.
• Circulation of blood to the thighs, knees, back and neck is improved.
• Supta Vajrasana keeps the gonads and pelvic organs in better health..
• The muscles of the legs, thighs, pelvis and abdomen are stretched and toned up in the final position of the asana.
• This pose increases your lung capacity by expanding the chest.

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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.

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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.
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Bhadrasana - Beneficial Pose

In Sanskrit the word "Bhadra" means 'beneficial'

Sequence:

1. Sit in an upright position and assume Sukhasana.
2. Stretch out both legs in front of you close together.
3. Bend your legs at the knee and bring the feet towards the body. The knees should be pointed outwards.
4. Join the soles of the two legs with the toes and heels close together.
5. Using the thumb, forefinger and middle finger clasp the toes and fore part of both feet together.
6. Maintain an erect posture.
7. Bring the feet closer to your body while bending the elbows outward.
8. Widen your thighs and gently bend the knees downwards.
9. Keep drawing the feet inwards until they are well placed close to the perineum.
10. Place the heels on either sides of the perineum.
11. Sit straight up.
12. Remain in this position for 10-15 seconds, breathing normally.
13. Release the finger lock.
14. Slowly stretch out the legs in front and return to starting posture.

Benefits:

• The pose can relieve stiffness of knees, hips and ankle-joints
• Bhadrasana should be practiced for healthy kidneys, prostrate, and urinary bladder.
• Tension is released from the spinal coccygeal and sacral regions.
• Practicing of this posture helps in blood supply to the muscles and ligaments of the uro-genital region.
• The pelvis and groin muscles are strengthened.
• Inner thighs get toned up.

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Padmasana - The Lotus Pose

 

"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.

Sequence:

1. Sit down on the floor with your legs stretched out in front.
2. Grasp the ankle of your right leg with the right hand and the big toe with the fingers of the left hand.
3. Pull the right leg closer to the root of the left thigh, folding the right leg at the knee.
4. Without straining the muscles of the knee place the right foot atop the left thigh.
5. Similarly hold the left leg and place it on top of the right thigh.
6. Press your knees with your palms to ensure they touch the ground.
7. The soles of both feet should face upwards.
8. Bring your head, neck and spine in one straight line.
9. Place palms on the heels of both feet. The palms should be curved in the form of cups and rest one on top of the other.
10. Maintain this posture until you feel the strain in your legs.
11. You may close your eyes if you want.
12. Open your eyes and unlock the feet.
13. Return to the starting posture.

Caution:

• Sciatica patients should avoid this pose.
• Padmasana should never be performed immediately after meals.
• Sitting posture should be erect.

Benefits:

• Padmasana helps to get rid of flab around abdomen, thighs and buttocks.
• The thigh and calf muscles become stronger.
• Arthritis of knee, ankle and hip joints is relieved with practice of Padmasana.
• The pose helps attain a straight posture.
• Padmasana ensures the required blood supply to the abdomino-genital and pelvic areas.
• All muscles, tendons and ligaments are flexed and extended during Padmasana. They are then relaxed when you relax.
• Padmasana tones up the abdomen and spine.
• The erect spine attained in this posture prevents compression of the abdominal viscera.

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Ardha Shalabhasana - The Half-Locust Pose

The word "Shalabh" means 'locust' and "Ardha" means 'half'. This pose is an easier version of Shalabasana performed with one leg at a time. The final posture resembles a feeding locust, head lowered and tail up.

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 your left leg backwards straight up, without bending the knee.
6. The body from navel upwards should be on the ground.
7. Hold the leg in the raised position for five seconds.
8. Keep your right leg straight and steady.
9. Exhale slowly and bring your left leg down. Complete exhalation.
10. Repeat the same steps with your right leg.
11. Do three cycles of the above, alternating your legs.

Caution:

• The clenching of fist should neither be too tight nor too loose.
• Hernia and Heart patients should not perform Ardha Shalabhasana.
• The asana should not be practiced by expecting mothers.

Benefits:

• It helps improve circulation of blood.
• It firms thighs, hips and buttocks by dissolving excess fat.
• Regular practice of Ardha Shalabhasana can help control diabetes.
• People suffering from constipation should practice this pose for relief.
• Women with ovaries and uterus disorders can benefit from this pose.

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Akarshan Dhanurasana - Pulled Bow Pose

"Akarshana" means 'pulled' and "dhanur" means 'bow' in Sanskrit. In this pose the final posture resembles an archer when taking aim before shooting an arrow.

Sequence:

1. Sit erect on the floor, with hands on the sides and legs stretched out together.
2. Keep your palms resting on the floor.
3. Bend your right leg at the knee, cross it over your left leg and place the foot near the left ankle.
4. Hold the big toe of the right foot by forming a finger lock with your thumb, index and middle fingers.
5. Similarly catch your left big toe with the right hand.
6. Inhale slowly and raise your right foot at the level of the right arm pit.
7. Try to touch your right big toe to the left ear.
8. Simultaneously, the right hand should be pulling the left toe.
9. Concentrate your gaze on the toe of the outstretched leg.
10. Exhale slowly and lower your right leg and place it near the left ankle.
11. Release the big toes and bring the legs back to the starting position.
12. Repeat the same on the other side.

Benefits:

• All parts of your body get stretched.
• The arms, shoulders, chest and back gain strength with regular practice.
• Akarshan Dhanurasana helps get thighs and waist into shape.

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