Prasarita Padottanasana – Wide Legged Forward Bend Pose

Prasarita Padottanasana – Wide Legged Forward Bend Pose

Prasarita Padottanasana – Wide Legged Forward Bend Pose

What is Prasarita Padottanasana – Wide Legged Forward Bend Pose?

In Sanskrit ‘ Prasarita’ means ‘expand’ , ‘Pad’ means ‘foot’, ‘Ut’ means ‘ Intense’, ‘tan’ means ‘to extend’ and ‘asana’ means ‘Posture’.

Prasarita Padottanasana Steps

1. Step the feet apart widely. The feet should be slightly pigeon –toed so that the outside edges of the feet stay parallel.

2. Deepen the hip creases as you move into a forward bend.

3. Bring the hands directly underneath your shoulders. Then take your hands back.Bring your wrists in line with your ankles.

4. Bend the elbows as if in Chaturanga.

5. Try bringing your body weight forward into the balls of your feet to keep the hips in the same plane as the ankles.

6. Engage the quadriceps and draw them upwards.

7. Stay for 5 to 10 breaths.

8.To come out bring your hands onto your hips and keep your back flat as you come up to stand.

Prasarita Padottanasana Benefits

1. It stretches the groin, hamstrings and hips.

2. It calms the mind.

3. It decompresses the spine.

4. It relieves one from fatigue.

Prasarita Padottanasana Dos and Don’ts

1. If you suffer from lower back pain or injury and sinus congestion then don’t do this asana.

Parivrtta Janu Sirsasana – Revolved Head to Knee Pose

Parivrtta Janu Sirsasana – Revolved Head to Knee Pose

Parivrtta Janu Sirsasana – Revolved Head to Knee Pose

What is Parivrtta Janu Sirsasana?

In Sanskrit ‘Parivrtta’ means ‘Revolved’, ‘Janu’ means ‘Knee’, ‘Sirs’ means ‘Head’ and ‘asana’ means ‘Posture’.

Parivrtta Janu Sirsasana Steps

1. Begin by sitting on the floor and legs wide open in front of you.

2. Bend the left leg and tuck the foot in your groin.

3. Bend the right knee slightly and shift it towards the right hip.

4. Bend sideways towards the right and let the back part of your right shoulder press towards the inner part of the knee.

5. Let the right forearm glide along the inside of the right knee and bend forward towards the foot.

6. Hold the right foot with both the hands, the right hand along the inside of the right knee and bend forward towards the foot.

7. Hold the right foot with both the hands, the right hand along the inside of the right knee and the left hand reaching out for the toes of the right foot.

8. While holding the right leg, place the left folded leg anchored to the floor.

9. Slowly extend and straighten the knee.

10. Shift your torso to face the ceiling.

11. Lift the left hand and let it move above your head pressing it against the left ear.

12. Seperate your elbows further stretching the torso as you do it.

13. Hold the pose for some time. Now release your arms.

14. Then come upright and inhale at the same time.

15. Now repeat the same with the other leg on the other side.

Parivrtta Janu Sirsasana Benefits

1. It stretches the shoulders, spine and hamstrings.

2. It stimulates the liver, kidney and other abdominal organs.

3. It provides relief from mild backaches.

4. It relaxes the body thus relieving one from fatigue.

5. It reduces anxiety.

6. It cures insomnia.

7. It cures headaches.

Parivrtta Janu Sirsasana Dos and Don’ts

If you suffer from asthma or diarrhoea then don’t perform this asana.Also,if you suffer from knee,hips ,shoulder or back injury then also you should avoid this pose.

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Parivrtta Ardha Chandrasana – Revolved Half Moon Pose

Parivrtta Ardha Chandrasana – Revolved Half Moon Pose

Parivrtta Ardha Chandrasana – Revolved Half Moon Pose

What is Parivrtta Ardha Chandrasana?

In Sanskrit ‘Parivrtta’ means ‘Revolved’, ‘Ardha’ means ‘Half’, ‘Chandra’ means ‘Moon’ and ‘asana’ means ‘posture’.

Parivrtta Ardha Chandrasana Steps

1. Begin in Trikonasana.From Trikonasana brings your right hand to your hip.

2. Place the left hand flat on the floor about a foot in front of the right foot.

3. Straighten the right leg while simultaneously kicking up the left leg parallel to the floor.

4. Twist the torso towards the right, bringing the right arm up towards the ceiling and the gaze should be up towards the right fingertips.

5. Keep both hips squared towards the floor.

Parivrtta Ardha Chandrasana Benefits

1. It strengthens your legs and hamstrings.

2. It improves core strength.

3. It opens the shoulders, hips and pelvis.

4. It improves your balance and focus.

Parivrtta Ardha Chandrasana Dos and Don’ts

If you have low blood pressure or are experiencing headaches, insomnia and diarrhoea then avoid this pose. Pregnant women should also avoid this asana.

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Top Yoga Poses

Top Yoga Poses

Here are the Top Yoga Poses to keep you healthy and to stretch and strengthen your muscles.

 Trikonasana Yoga Pose And BenefitsTrikonasana Yoga Poses

1. Stand straight. Place your feet wide apart at a distance of 4 ft.

2. Turn your right foot at 90 degrees and left foot in by 15 degrees.

3. Now align your centre of your right heel with the centre of the arch of left foot.

4. Make sure that your feet are pressing on the ground and weight of your body is equally balanced on both the feet.

5. Inhale and exhale deeply, and as you exhale, bend your body to the right, downwards from the hips, keeping the waist straight, placing your left hand in the air while your right hand comes down towards the floor. Keep both the arms in a straight line.


Anulom Vilom Pranayama Procedure And BenefitsAnulom Vilom Pranayama Yoga Poses

Anulom Vilom Pranayama is also known as Nadi Shodhan Pranayama or alternate nostril breathing. With the help of Anulom Vilom Pranayama, the whole nervous system is purified

Anulom Vilom Pranayama Procedure

1. Close your eyes and relax. Sit in Padmasana or Sukhasana.

2. Close your right nostril with your right thumb.

3. Breathe in from your left nostril. Hold the breath for couple of seconds.

4. Open right nostril and close left nostril with middle and ring finger.

5. Breathe out from right nostril.

6. Breathe in from right nostril, close the right nostril.

7. Open left nostril and breathe out.

8. Repeat once again step 1 through 7.



Supta Vajrasana Yoga - Steps,Benefits,AdvantagesSupta Vajrasana Yoga Poses

Vajrasana steps: The technique for doing Vajrasana is as follows:

1. Sit on the yoga mat and fold your legs as shown in the picture.

2. Keep your back erect and close your eyes.

3. Keep the right palm on the right knee and left palm on the left knee.

4. Take a deep breath and exhale slowly.

5. When you exhale try to think that all your toxins are coming out from your body.

6. Repeat these steps for 5 minutes and take rest. You can gradually increase the time for 15 minutes.


Shavasana Yoga - Benefits,Procedure,PositionShavasana Yoga Poses

The procedure to do Shavasana is as follows:

1. Lie on your back and close your eyes.

2. Keep your legs comfortable apart and let your knees and feet relax completely.

3. Place your arms on either side with palms facing upward.

4. Slowly relax your entire body by shifting your attention to different parts of body.

5. Start the procedure by shifting your attention first to the right foot, then move on to the right knee, and then move your attention to the other leg. Slowly move upwards towards your head, relaxing each part of the body.

6. Keep breathing slowly and breathe in as much as you can for relaxing your whole body. The inhalation will energise you and the exhalation will relax yourself. Drop all anxiousness and hurry to do something urgently and be with the body and the breath. Surrender the whole body to the floor and let go all worries of your life slowly and steadily. Don’t fall asleep during the process.

7. After a gap of 10-20 minutes, keeping your eyes closed, roll on your right side. Lie in that position for a minute or so. Then taking the support of your right hand, sit in Sukhasana.

8. Keep your eyes closed and take few deep breaths as you become gradually aware of your body and environment. When you feel complete, slowly open your eyes.


Surya Namaskar - Yoga,Benefits, Steps, Weight LossSurya Namaskar Yoga Poses

Surya Namaskar Steps

Surya namaskar is a yoga that comprises of 12 yoga postures. It should be followed in specific sequence with normal breathing pattern. It helps an individual to rejuvenate himself and unblocks his whole system. It reduces fat from almost all parts of the body and tones the different muscles of the body. The steps are as follows:

1. Step1: Stand with your feet together and fold your hands in front of your chest. Close your eyes and chant the mantra ‘Om mitraye namah’.

2. Step 2: Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen and lean backwards. Chant ‘Om Khagaye namah’.

3. Step 3: Bend forward and place your hands at the side of your feet. Touch your knee with forehead and chant ‘Om suryaye namah’.

4. Step 4: Take one leg back and place the other leg in the front with palms touching the floor. Raise your head and inhale while chanting ‘Om Bhanuvaye namah’.

5. Step 5: Bring the leg which was in the backward position equal to the forward one and push your hips off the floor with both your hands supporting the body in a push up position. Exhale and chant ‘Om ravi namah’.

6. Step 6: Lower your knees, chest and forehead with your palms firmly on the floor next to your chest and elbows bent upwards. Chant ‘Om pushnae namah’.

7. Step 7: Lower your waist and raise your upper body. Keep your arms straight and look upwards. Chant ‘Om hiranya garbhaya namah’.

8. Step 8: Raise your hips and bring your head to the floor. Let the eyes be on the navel and heels on the floor. Chant ‘Om marichye namah’.

9. Step 9: This posture is same as the posture in Step 4.Inhale and Chant ‘Om adityaya namah’.

10. Step 10: In this step the posture is same as the Step 3. Inhale and chant ‘Om savitre namah’.

11. Step 11: This posture is same as Step 2.Inhale and chant ‘Om arkaya namah’.

12. Step 12: This step is the final step of the surya namaskar and is similar to Step 1.Chant ‘Om bhaskaryaye namah’.



7 Tips Facial care for Men

7 Facial care Tips for Men

7 Tips Facial care for Men

Though, men traditionally spend less time in grooming their skin than women do, they spend more time damaging their skin through outdoor activities and hazardous work conditions.Therefore,they require more attention towards their skin.Also,it has been said that your skin is the largest organ you have because it not only acts as a protective layer against the different elements, but also breathes to provide the temperature control for your body.Overall,your skin tells a lot about your overall general health and diet. As such in order to look your best, it is very important to take care of your skin. For that follow the following tips:

1. CTM (Cleansing, Toning and Moisturising): Like women, for men CTM regime is very important. They are exposed to the hazardous situations like pollution, car exhaust, cigarette smoke and other pollutants on daily basis which leads to the damage of the skin.Also, men have a thicker and oilier skin than women do. They need a good effective facial cleanser that removes the dirt and grime from their skin and make it fresh.

2. Exfoliate daily: Your face will be radiant and healthy if you remove dead cells from your skin. You should use a gentle but granulated face scrub to help smoothen the skin and diminish dullness. Another advantage of exfoliating is that it leaves the face with soft hair follicles which results in a smoother shave and less irritation.

3. Stop buying cheap razor: Most men shave 5 times a week. A quality razor can be a lifetime purchase.So, choose your pick wisely. Choose a razor that fits your skin’s sensitivity and bearded coarseness. Shave in the shower or immediately afterwards as the hair is much softer from the warm water and steam.

4. Use after-shave: After shave soothes the skin and hydrates it also. It also seals in the moisture after you shave. Your after-shave should be free from alcohol as alcohol dries the skin.

5. Avoid Wrinkles: The skin around the eyes lacks in sweat and oil glands, making it easy for an under eye dehydration situation. This results in wrinkles. To prevent the happening of wrinkles, dab a little of hydrating eye cream around your eyes every morning and before bedtime.

6. Use moisturiser: Moisturising daily will get you a soft kissable skin than a sandpaper skin texture. Fragrance free products can be used easily as they don’t have any smell and are not considered girly.

7. Take care of your lips: Lips age fast. As the years go by, the lips will start looking chapped. Men don’t have the advantage of make-up to hide this fact.Therefore; they should apply a lip balm with a high SPF during the day and a hydrating and nourishing lip balm at night.