Salamba Sarvangasana – Supported Shoulderstand Pose Benefits

Salamba Sarvangasana – Supported Shoulder Stand Pose

Salamba Sarvangasana – Supported Shoulderstand

What is Salamba Sarvangasana – Supported Shoulder Stand Pose?

The name in the case of Salamba Sarvangasana comes from the Sanskrit words ‘Salamba’ meaning ‘supported’, ‘Sarva’ meaning ‘all’ or ‘every’,’anga’ meaning ‘limb’ or ‘body part’ and ‘asana’ meaning ‘posture’.Thus,it literally translates to ‘supported all-limbs pose’.

Salamba Sarvangasana Steps

1. Fold two thick blankets and place it one above the other on your yoga mat.

2. Now lie down on the floor in such a way that your head is placed on the floor whereas your shoulders are placed on the folded blankets and are well supported. Place your arms on the floor next to your body.

3. Try lifting your leg in the upward direction. Your hands can be a good support. For this you need to fold your hands from the elbows and place it on your back in such a manner that your palms rest on your lower back.

4. Keep your legs straight. Stretch them as far as possible. Bring your legs in a straight alignment with your body.

5. Remain in this posture for 30 seconds and then release.

6. To come down, bend your knees and then slowly try to bring legs on the floor.

Salamba Sarvangasana Benefits

1. It develops a sense of balance.

2. It makes your body more flexible and enduring.

3. It helps in reducing stress levels and relieving one from depression.

4. It acts as a stimulator for thyroid gland.

5. It tones the abdominal muscles and improves the digestive system.

6. It improves blood circulation to brain and head.

7. It helps in toning legs and buttocks.

8. It helps in reducing fatigue and relieving one from the symptoms of menopause.

9. It gives a good stretch to your legs and shoulders.

10. It is a good weight loss option as it reduces weight naturally.

Salamba Sarvangasana Dos and Don’ts

If you suffer from neck or shoulder pain or injury and high blood pressure then you should opt not to perform this asana.Also, when you have heavy menstrual period and are pregnant then also you are advised not to perform this asana. If you suffer from diarrhoea and eye or ear infection then also you are suggested not to perform this asana.

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Paschimottanasana – Seated Forward Bend

Paschimottanasana – Seated Forward Bend

Paschimottanasana – Seated Forward Bend

 

 

 

 

 

 

 

 

What is Paschimottanasana – Seated Forward Bend Pose?

The name comes from the Sanskrit words ‘Paschima’ meaning ‘west’ or ‘back of the body’, ‘uttana’ meaning ‘intense stretch’ or ‘straight’ or ‘extended’ and ‘asana’ meaning ‘posture’.

Paschimottanasana Steps

1. Sit with the legs straight in front of you. The hands should rest on the thighs.

2. Inhale and keep the arms straight and raise them above the head.

3. Exhale and keep the back straight bend forward from the hips as far as possible and hold the toes. Knees should remain straight.

4. Try to bring the head forward so that it touches the knees.

5. Breath normally and hold this position for 30 to 45 seconds.

6. Inhaling bring the body back keeping the torso straight and arms also straight. Place the hands on the thighs.

Paschimottanasana Benefits

1. It stretches the hamstrings and lengthens the spine.

2. It massages the abdominal organs thus improving digestion.

3. It relieves one from constipation.

4. It relieves one from the problems of sciatica.

5. It calms the nervous system.

6. It improves concentration.

Paschimottanasana Dos and Don’ts

Those who are pregnant should avoid this asana. People suffering from high or low blood pressure should also avoid this asana.

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Parsvottanasana –Pyramid pose

Parsvottanasana –Pyramid pose

Parsvottanasana –Pyramid pose

What is Parsvottanasana?

Its Sanskrit name ‘parsvottanasana’ is derived from four words – ‘Parsva’ meaning ‘side’ or ‘flank’, ‘ut’ meaning ‘intense’, ‘tan’ meaning ‘to stretch’ and ‘asana’ meaning ‘pose’.

Parsvottanasana Steps

1. Start in Tadasana (Mountain Pose).The right foot should be stepped back approximately four foot away from the front foot. The hips and pelvis are square to the front, so the backward foot turns in around 45 to 60 degrees.

2. Either take the hands to Prayer Position (Anjali Mudra) behind the back or hook the hands in the elbows.

3. Inhale and gently look upwards .

4. Exhale and bring the forehead towards the knee. The navel should be drawn in gently as you come forward.

5. Hold for up to one minute. To release, slowly lift your torso. Release your arms place them on your hips. Change the position of your feet and do it on the opposite side.

Parsvottanasana Benefits

1. It stretches the hamstrings and the shoulders.

2. It stimulates the abdominal organs thus improving digestion.

3. It calms the mind.

4. It is helpful for flat feet.

5. It builds balance and improves posture.

6. It stretches the spine, chest and hips.

Parsvottanasana Dos and Don’ts

Do not practise this pose if you are pregnant or have hamstring injury. Don’t perform this asana if you suffer from neck injury or high blood pressure.

Krounchasana – the Heron Pose

Krounchasana – the Heron Pose

Krounchasana – The Heron Pose

What is Krounchasana ?

In Sanskrit ‘Krounch’ means ‘Heron’ and ‘asana’ means ‘posture’.

Krounchasana Posture And Steps

1. Start in Dandasana – staff pose.

2. Bring the left leg in Virasana – the Hero Pose. The foot of the left leg should point straight back and knee should hug the midline.

3. Bend the right knee and bring the right foot to the floor close to your right sit bone.

4. Lift the right foot and hold onto it with both the hands.

5. Lean the torso back slightly. Anchor the shoulder blades onto your back and arms into the shoulder sockets.

6. Make your right leg come in 45 degree angle.

7. Hold 5 to 10 breaths .Relax and repeat with the other leg.

Krounchasana Benefits

1. This pose increases strength and flexibility in the joints and muscles of the legs.

2. It tones up the organs and muscles of the chest and abdomen.

3. It helps in flatulence also.

Krounchasana Dos and Don’ts

It is a complicated pose, thus should be practised under the supervision of an expert only. If you suffer from ankle or knee injury then also you should avoid this pose. Women having menstrual cycle should also avoid this pose.

Parighasana – The Gate Pose

Parighasana – The Gate Pose

Parighasana – The Gate Pose

What is Parighasana Yoga Pose?

The name is derived from the Sanskrit words ‘Parigha’ meaning ‘an iron bar or beam used for locking or shutting a gate’ and ‘asana’ meaning ‘posture’.

Parighasana Yoga Pose Steps

1. Come into a kneeling position with the hips over the knees.

2. Extend the right leg out to the side, keeping the knee and ankle in line with your right hip.

3. Make your right foot parallel with your left leg.

4. Inhale and reach the left arm next to the left ear.

5. Exhale and stretch the left arm and side body to the right. Let your right arm rest on your right leg.

6. Bring your gaze towards the extended left arm.

7. Hold the pose for 10 to 20 seconds.

8. Bring your torso upright and return your right knee next to the left one. Repeat the same asana on the other side.

Parighasana Yoga Benefits

1. It stretches the calves, hamstrings and spine.

2. It opens the side body, chest and shoulders.

3. It stimulates the lungs and abdominal organs.

4. It stimulates circulation and respiration.

Parighasana yoga Dos and Don’ts

If you suffer from chronic knee, hip or shoulder injury then you should not perform this asana.

Natarajasana – The King Dancer Pose

Natarajasana – The King Dancer Pose

Natarajasana – The King Dancer Pose

What is Natarajasana?

In Sanskrit ‘Nata’ means ‘Dancer’, ‘Raja’ means ‘King’ and ‘asana’ means ‘posture’.

Natarajasana Steps

1. Start of with Tadasana or Mountain Pose.

2. Transfer you r body weight on the right foot and raise your left heel towards the left bottom by bending the knee. Make sure that your standing leg is vertical and firm.

3. Now reach for the inside of the left ankle with your left hand.

4. Now raise your right hand and make it align with the floor below. Try to extend this hand in the air and simultaneously maintain your balance.

5. Remain in this position for 20 to 30 seconds. Gradually release the ankle from your left hand’s grasp. Return to Tad asana position and repeat with the other leg.

Natarajasana Benefits

1. It provides strength to ankle and legs.

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

3. It relieves one from anxiety and depression.

Natarajasana Dos and Don’ts

Don’t perform this asana if you suffer from low blood pressure or spinal injury.

Matsyasana – The Fish Pose

Matsyasana – The Fish Pose

Matsyasana – The Fish Pose

What is Matsyasana Pose?

The name comes from the Sanskrit words ‘Matsya’ meaning ‘Fish’ and ‘asana’ meaning ‘Posture’.

Matsyasana Pose Steps

1. Lie on your back.

2. Place your hands under the hips, palms facing downwards. Bring the elbows closer towards each other.

3. Breathing in lift the chest and head up.

4. Lower the head backward and touch the floor with your top of your head.

5. Press the elbows firmly to the floor, placing the weight on the elbows and not on the head. Lift your chest up. Place the thighs and the legs to the floor.

6. Hold the pose for 30 to 45 seconds with long deep breaths inhaled and exhaled.

7. Now lift the head up, lowering the chest and head to the floor. Bring the hands besides the body. Now relax.

Matsyasana Pose Benefits

1. It stretches the chest and the neck.

2. It helps in relieving tension in the neck and shoulders.

3. It provides relief from respiratory disorders by encouraging deep breathing.

4. It tones the parathyroid, pituitary and pineal glands.

Matsyasana Dos and Don’ts

Avoid this posture if you have low or high blood pressure. Don’t do this pose if you suffer from insomnia or migraine. If you suffer from serious neck or lower back injuries then you are recommended not to do this pose.

Malasana – The Garland Pose

Malasana  - The Garland Pose

Malasana – The Garland Pose

What is Malasana?

The word Malasana is derived from the Sanskrit term ‘Mala’ meaning ‘garland’, ‘necklace’, ‘rosary’ and ‘asana’ meaning ‘posture’.

Malasana Steps

1. Bend the knees and sit in a squat position.

2. Keep the feet as close to parallel as possible.

3. Take the upper arms inside your knees and bend the elbows. Bring the arms together in Anjali Mudra (Prayer position).

4. Try to bring the hands in the centre of the heart with the forearms parallel to the floor to open the knees slightly.

5. Keep the spine straight and shoulders relaxed.

6. Stay in this position for about 30 seconds to 1 minute. Then straighten the legs to come out.

Malasana Benefits

1. It stretches the ankles, groin and back.

2. It tones the belly.

3. It stimulates metabolism and digestive organs.

4. It relieves one from lower back pain.

Malasana Dos and Don’ts

Don’t perform this asana if you suffer from knee injuries or lower back pain.

Lolasana – The Pendant Pose

Lolasana – The Pendant PoseLolasana – The Pendant Pose

What is Lolasana?

Fickle, trembling or dangling – these are three words that describes the word Lolasana in Sanskrit.

Lolasana Steps

1. Kneel on the floor with your ankles crossed over each other. In cradle of your heels, let your bottom rest.

2. A little ahead of the folded legs,place your hands.

3. As you exhale, slowly lean forward and put pressure on your hands. Press your shoulder towards the floor. This will allow you to raise your legs slowly off the floor and stay suspended in the air.

4. Stay suspended for 15 to 20 seconds. Slowly increase the duration.

5. Come back to the starting pose of Vajrasana and repeat it.

Lolasana Benefits

1. It strengthens the wrists.

2. It tones arms.

3. It develops abdominal muscles.

4. It strengthens back muscles.

5. It develops a sense of balance.

6. It improves concentration.

7. It helps increasing the core strength.

Lolasana Dos and Don’ts

Don’t eat a large meal before doing this asana as this can cause difficulty in doing this asana. You should avoid this pose if you have any injuries on shoulder, wrists or elbows . You should also avoid this pose if you are pregnant or have high blood pressure. You should also avoid this pose if you have neck problems.

Laghu Vajrasana – Little Thunderbolt Pose

Laghu Vajrasana – Little Thunderbolt PoseLaghu Vajrasana – Little Thunderbolt Pose

What is Laghu Vajrasana?

This asana derives its name from Sanskrit word ‘Laghu’ meaning ‘little’, ‘vajra’ meaning ‘thunderbolt’ and ‘asana’ meaning ‘posture’.

Laghu Vajrasana Steps

1. Start of in a kneeling position on the floor so that your thighs are at a 90 degree horizontal angle to the floor.

2. Bend yourself backwards and place your hands on the thighs.

3. Slowly drop your head to the back so that your crown comes closer to the floor.

4. Your thighs and buttocks should be pushing in the forward direction. Once you gain stability in this pose, slide your hands downwards to touch the knees and not the thighs.

5. Remain in this pose for 30 to 60 seconds. When you want to come out of this pose, raise yourself back to the original position.

Laghu Vajrasana Benefits

1. It makes the spine more flexible.

2. It provides strength to the abdominal region.

3. It stretches the back and the spine.

4. It improves digestion and posture.

5. It tones limbs, pelvic region and thighs.

Laghu Vajrasana Dos and Don’ts

Don’t perform this asana if you suffer from spine or back injury or neck injury.