Utkatasana – Chair Pose

Utkatasana – Chair Pose

Utkatasana – Chair Pose

What is Utkatasana– Chair Pose?

In Sanskrit ‘Utkata’ means ‘powerful’ or ‘fierce’ and ‘asana’ means ‘posture.

Utkatasana Steps

1. Stand erect with your feet slightly apart.

2. Stretch your hands to the front with palms facing downwards. Do not bend your elbows.

3. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.

4. Ensure that you keep your hands parallel to the floor.

5. With awareness keep your spine erect.

6. Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.

7. Bring the arms up towards the ceiling.

8. Hold for 10-15 breaths and then come down to sit in Sukhasana.If you want to relax you can lie down on your back.

Utkatasana Benefits

1. It stretches the spine, hips and chest muscles.

2. It helps strengthen the lower back and torso.

3. It tones the thigh, ankle, leg and knee muscles.

4. It improves the overall sense of balance.

Utkatasana Dos and Don’ts

If you have chronic knee pain, arthritis, sprained your ankle, damaged ligaments, headache or insomnia then avoid doing this asana.Also, during periods avoid doing this asana.

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Ustrasana – The Camel Pose

Ustrasana – The Camel Pose

Ustrasana – The Camel Pose

What is Ustrasana– The Camel Pose?

In Sanskrit ‘Ustra’ means ‘Camel’ and ‘asana’ means ‘Posture’.

Ustrasana Steps

1. Kneel down on the floor. Your knees, hips and thighs should be perpendicular to the floor.

2. Move your thighs inwards.

3. Place your palms on your buttocks and fingers pointing towards the floor.

4. Try to bring the chest in the upward direction and lower your arms a little thus trying to bend your body backwards.

5. Try to place your hands on the floor with your palms touching the floor.

6. Rest the front side of your feet on the floor and balance your body on the palms and feet.

7. Try to balance your body in this position.

8. Now lift up your hands and try to catch your feet with your fingers.

9. Inhale and exhale deeply and properly.

10. Remain in this position for about 15-30 seconds and then release.

Ustrasana Benefits

1. This asana gives you flexibility.

2. It stretches your arms, shoulders, spine, abdomen, groin, thighs, knees, calf muscles and your hips.

3. It helps in strengthening the back muscles.

4. It massages and stimulates the abdominal organs and even keeps you away from back pain issues.

5. It improves blood circulation in head and heart.

6. It also stimulates the thyroid gland, thus keeps the thyroid related issues at bay.

Ustrasana Dos and Don’ts

Those who suffer from knee injury or knee pain are not allowed to do this asana. People suffering from high or low blood pressure are also advised not to do this asana. People suffering from insomnia and migraine should avoid this asana. If you have lower back pain then also you should avoid this asana.

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Tittibhasana – The Firefly Pose

Tittibhasana – The Firefly Pose

Tittibhasana – The Firefly Pose

What is Tittibhasana– The Firefly Pose?

It is the Firefly Pose.

Tittibhasana Steps

1. Come into a wide squat.

2. Bring your palms flat on the floor just under your feet.

3. Bend the elbows back as you would do in Chaturanga Dandasana.

4. Begin to shift your weight back to rest on your upper arms and bring the feet up off the floor.

5. Let your legs be straight.

6. Let your arms be straight.

7. Hold this position for 15 to 20 seconds and then release.

Tittibhasana Benefits

1. It increases the strength of wrists and arms.

2. It tightens and tones the area around the belly region.

3. It strengthens the core and improves overall sense of balance.

4. It calms the mind.

Tittibhasana Dos and Don’ts

If you have a lower back injury, elbow, wrist or shoulder injury then you should avoid this asana.

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Supta Virasana – Reclined Hero Pose

Supta Virasana – Reclined Hero Pose

Supta Virasana – Reclined Hero Pose

 

What is Supta Virasana – Reclined Hero Pose?

In Sanskrit ‘Supta’ means ‘reclining’, ‘Vira’ means ‘Hero’ and ‘asana’ means ‘Posture’.

Supta Virasana Steps

1. Start this asana by first performing the Virasana (The Hero Pose).

2. Place your hands by your sides.

3. Exhale and lean backwards towards the floor.

4. Take your weight onto your hands and then your elbows and forearms.

5. When you are leaning on your elbows, place your hands at the back (on the pelvis).

6. Now release the buttocks and lower back by pushing yourself downward towards your tailbone.

7. Hold this posture for about 30 seconds to 1 minute.

8. As you master this pose you can hold the posture for 5 minutes.

Supta Virasana Benefits

1. It stretches abdominal muscles, back muscles and thighs.

2. It relieves one from joint pains.

3. It relieves one from pain during menstruation.

4. It enhances blood circulation in heart and head.

5. It improves digestive system.

6. It relieves one from tired legs.

7. It relieves one from minor back pain.

Supta Virasana Dos and Don’ts

If you suffer from severe back injury or neck injury or pain then you should avoid this asana.You should not do this asana if you have a knee injury.

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Vrischikasana – The Scorpion Pose

Vrischikasana – The Scorpion Pose

Vrischikasana – The Scorpion Pose

What is Vrischikasana – The Scorpion Pose?

In Sanskrit ‘Vrischik’ means ‘Scorpion’ and ‘asana’ means ‘posture’.

Vrischikasana Steps

1. Begin with the Child Pose, Balasana.Leave your elbows and forearms flat on the floor. Now move your head up and backwards while pushing your hips in air as you raise yourself on your toes.

2. While inhaling, move the legs upwards, just like going into a handstand pose.The legs should be balanced and aligned over the head.

3. While exhaling, by bending your knees, let your feet fall and extend in front of your head.

4. Remain in this position for about 20 seconds. Breathe deeply and slowly. Your gaze can be focused on the floor below. Make sure your upper arms remain perpendicular to the floor and forearms flat.

5. In order to exit gracefully, slowly bring your legs down and return to Child pose. You may repeat the procedure again.

Vrischikasana Benefits

1. It provides strength to shoulders, spine and abdominals.

2. It improves the body stability and overall sense of balance.

3. It stretches the chest, neck and spine.

4. It calms the mind.

Vrischikasana Dos and Don’ts

If you suffer from wrist injury or shoulder or spine injury then also you should avoid this asana.

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Sukhasana – The Easy Pose

Sukhasana – The Easy Pose

Sukhasana – The Easy Pose

What is Sukhasana – – The Easy Pose?

Here the Sanskrit words ‘Sukha’ means ‘pleasure’ or ‘happiness’ and ‘asana’ means ‘posture’.

Sukhasana Steps

1. Sit down on the yoga mat on the floor and stretch your legs in front of you.

2. Bend your left knee and fold it in such a manner that the sole of your left feet is placed on the inner side of your right thigh.

3. Bend your right knee in such a manner that the sole of your right feet is placed on the inner side of your left calf muscle.

4. Keep your back or spine straight.

5. Look straight in front and keep your arms and shoulders firm.

6. Place your hands on your knees in such a way that the palms should rest on the knees.

7. Here we can also perform Gyan Mudra with your hands. This is a perfect mudra for chanting ‘om’ or doing Pranayam or for just relaxation purpose.

8. Remain steady in this position for as long as you want. You can practice this yoga asana for 10 to 15 minutes depending upon your capacity.

9. Include this asana everyday as the first asana in your yoga session.

Sukhasana Benefits

1. It strengthens the back and stretches the spine.

2. It stretches the knees and ankles.

3. It opens the hips, groin and outer thigh muscles.

4. It reduces stress and anxiety.

5. It brings calmness to your mind.

6. It broadens the collarbones and chest.

7. It improves posture.

Sukhasana Dos and Don’ts

People suffering from lower back pain or injury are advised not to do this asana.Also, people suffering from knee injury or pain are suggested to not to do this asana.

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Setu Bandhasana – The Bridge Pose

Setu Bandhasana – The Bridge Pose

Setu Bandha Sarvangasana

What is Setu Bandhasana?

In Sanskrit ‘Setu’means ‘Bridge’, ‘ Bandha’ means ‘Lock’ and ‘asana’ means ‘posture’.

Setu Bandhasana Steps

1. Lie on your back on the yoga mat on the floor and bend your knees and place the feet flat on the floor hip width apart. Place the arms beside the body with the palms facing down. The fingertips should be touching the heels.

2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Squeeze the knees together to keep the knees hip width apart.

3. Press down into the arms and shoulders to lift the chest up. Engage the legs, bottom and mula bandha to lift the hips higher.

4. Breathe and hold for 4 to 8 breaths.

5. To release, exhale and slowly roll the spine back to the floor.

Setu Bandhasana Benefits

1. It strengthens legs, back, neck and chest.

2. It relaxes whole body.

3. It reduces stress.

4. It calms the brain and reduces anxiety.

5. It cures back pain.

6. It improves digestion.

7. It cures insomnia.

8. It maintains normal blood pressure.

9. It improves blood circulation.

Setu Bandhasana Dos and Don’ts

One should avoid this asana if they suffer from chronic knee, shoulder or back injury.

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Supta Baddha Konasana –Goddess Pose or Reclining Bound Angle Pose

Supta Baddha Konasana –Goddess Pose or Reclining Bound Angle Pose

Supta Baddha Konasana –Goddess Pose or Reclining Bound Angle Pose

What is Supta Baddha Konasana – –Goddess Pose?

In Sanskrit ‘Supta’means ‘reclining’, ‘Baddha’ means ‘bound’, ‘Kona’ means ‘ angle’ and ‘asana’ means ‘posture’.

Supta Baddha Konasana Steps

1. First sit on a yoga mat and press the soles of your feet together.

2. Keep your knees bending towards outward direction and your heels as pulled in as close to your body without any strain.

3. Place a blanket under your knees to give support to them.

4. You could place some stiff blankets under your back lengthwise so that your torso and head will have support when you lie down. You could also place a blanket under your head.

5. Lower yourself gently to the yoga mat.

6. Bring your arms to your sides at a 45 degree angle and keep your palms facing upwards direction. Close your eyes and let your breathing be normal.

7. Remain in this pose for a minute and increase the time duration as per your comfort level.

Supta Baddha Konasana Benefits

1. It increases blood circulation to the lower abdomen.

2. It can improve digestion.

3. It stretches your inner thighs and groin muscles.

4. It opens up the pelvic area.

5. It relaxes your mind and nervous system.

6. It relieves one from mild depression and stress.

Supta Baddha Konasana Dos and Don’ts

Anyone suffering from knee injury or lower back pain should not perform this asana.

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Setu Bandha Sarvangasana – Bridge Pose

Setu Bandha Sarvangasana – Bridge Pose

Setu Bandha Sarvangasana – Bridge Pose

What is Setu Bandha Sarvangasana – – Bridge Pose?

Its Sanskrit ‘Setu’ means ‘bridge’, ‘Bandha’ means ‘lock’,’Sarva’ means ‘all’, ‘anga’ means ‘limb’ and ‘asana’ means ‘posture’.

Setu Bandha Sarvangasana Steps

1. Lie down on your back in a straight position.

2. Place your hands besides your body and keep your legs straight.

3. Bend your knees in such a manner that your feet touch the ground.

4. The distance between your feet and bottom should be the same as that of between hands and feet.

5. Now raise your body and lift your hips and waist in the upward direction.

6. When you lift your body upwards your chin directly touches the Jalandhara Bandha which again gives you various benefits.

7. Stay in this position for 30 to 45 seconds and then release. Relax now.

Setu Bandha Sarvangasana Benefits

1. It gives a good stretch and massage to your whole body.

2. It helps in reducing fat from your body.

3. It helps in toning the muscles of the thighs.

4. It strengthens the lower back, spine, hips and buttocks.

5. It helps in relieving one from stress and strain.

6. It also helps in enhancing digestion.

7. It cures thyroid problems.

8. It increases lung capacity.

9. It makes your body flexible and removes stiffness from your body.

10. It can be good cure for asthma and hypertension.

Setu Bandha Sarvangasana Dos and Don’ts

In case if you suffer from any kind of neck injury or neck pain then don’t perform this asana. If you suffer from knee injury or upper back pain or lower back pain ten also you are advised not to perform this asana.

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Shalabhasana – Locust Pose

Shalabhasana – Locust Pose

Shalabhasana – Locust Pose

What is Shalabhasana?

The name comes from the Sanskrit word ‘Shalabh’ meaning ‘Locust’ or ‘Grasshopper’ and ‘asana’ meaning ‘posture’.

Shalabhasana Steps

1. Lie down on your stomach with legs close together and hands on the sides.

2. Your abdomen, chest and chin should touch the ground.

3. Keep your palms facing downwards.

4. Inhaling, press the palms against the floor, keep the legs straight and raise them as high as possible. Don’t bend the knees.

5. The body from navel upwards should be on the ground. The chin should be touching the ground.

6. Hold this position for 5 seconds or more, it depends on your comfort factor.

7. Exhale slowly and bring your legs down. Relax.

Shalabhasana Benefits

1. Muscles of lower back and legs get strengthened.

2. Heart muscles get massaged and function well.

3. It increases lung capacity.

4. The posture gets corrected.

5. Person suffering from Bronchitis can get relief from this asana.

6. It improves digestion.

7. It strengthens arms and shoulders.

Shalabhasana Dos and Don’ts

Don’t perform Shalabhasana if you have high blood pressure, glaucoma or a weak heart. If you have advanced arthritis of the hips and pain in the lumbar spine then also you should avoid doing this asana. Don’t do this asana if you are pregnant.

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