Utthan Pristhasana – The Lizard Pose

Utthan Pristhasana – The Lizard Pose

Utthan Pristhasana – The Lizard Pose

What is Utthan Pristhasana- The Lizard Pose?

It is also known as the Lizard Pose. It is a standing Pose. It is a hip opener and stretches the hamstrings and thighs.

Utthan Pristhasana Steps

1. Begin with Downward Facing Dog.

2. Step the right foot to the outside of the right hand.

3. Bend the right knee so that the right thigh is parallel to the floor.

4. Turn the right toes out slightly.

5. Come down onto your elbows, putting a block underneath the elbows if necessary.

6. Keep the neck the natural extension of the spine, press the left heel away and keep the hips square.

Utthan Pristhasana Benefits

1. It opens up the hips, groin and hamstrings.

2. It strengthens the inner thigh muscles.

3. It opens the chest, shoulders and neck.

4. It prepares the body for deeper hip openers asanas such as the Hanuman Pose and Pigeon Pose.

Utthan Pristhasana Dos and Don’ts

This is an intense hip stretch therefore one should do it with great care. Avoid this asana if you suffer from lower back pain or sciatica. Drop the left knee to the mat if having the left leg raised is too difficult. You may also keep your arms straight if coming down to the elbows is too intense.

Uttanasana – Standing Forward Bend

Uttanasana – Standing Forward Bend

Uttanasana – Standing Forward Bend

What is Uttanasana – Standing Forward Bend ?

In Sanskrit ‘Ut’ means ‘intense’, ‘tan’ means ‘to stretch’ and ‘asana’ means ‘posture’.

Uttanasana Steps

1. Begin in Urdhva Hastasana.

2. Dive the arms to the outside while folding forward.

3. Make sure that the fold comes from the hips, deepening the hip creases and not from the back.

4. Press the palms flat onto the floor.

5. Engage the quadriceps muscles of the thighs.

6. Bring your weight a little bit forward into the balls of your feet so that your hips stay over the ankles.

7. Let your head hang.

Uttanasana Benefits

1. It stretches your hips, hamstrings and calves.

2. It strengthens your thighs and knees.

3. It massages your internal organs and helps improve digestion.

4. It cleanses mucous from the Lungs.

5. It relaxes your central nervous system and calms the mind.

6. It helps in relieving stress.

7. It helps in reducing fatigue, insomnia and headaches.

8. It helps in relieving symptoms of menopause and is therapeutic for osteoporosis.

Uttanasana Dos and Don’ts

If you have lower back problems, back or hamstring injury then don’t perform this asana. If you have high blood pressure or ear or eye infection then don’t perform this asana. If you are pregnant then also avoid this asana.

Urdhva Prasarita Eka Padasana – Standing Split

Urdhva Prasarita Eka Padasana – Standing Split

Urdhva Prasarita Eka Padasana – Standing Split

What is Urdhva Prasarita Eka Padasana?

In Sanskrit ‘Urdhva’ means ‘upwards’, ‘prasarita’ means ‘spread’ or ‘expanded’, ‘eka’ means ‘one’, ‘pada’ means ‘foot’ and ‘asana’ means ‘posture’.

Urdhva Prasarita Eka Padasana Steps

1. Begin in Uttanasana.

2. Shift your weight onto your right leg and kick the left leg up behind you.

3. Keep the hands on the floor and the hips squared towards the floor.

4. Walk the hands back towards the standing foot.

5. Lower the lifted leg and forward bend before doing the other side.

Urdhva Prasarita Eka Padasana Benefits

1. It stretches the whole back side of the body, hamstrings and calves.

2. It strengthens the thighs, knees and ankles.

3. It stretches the groin muscles.

4. It improves your balance.

5. It relieves one from mild headache, fatigue, insomnia, anxiety and mild depression.

6. It calms the nervous system.

7. It improves memory and concentration and relieves one from stress.

8.This pose even stimulates the kidneys and liver along with stretching the groin area and the back of the leg.

Urdhva Prasarita Eka Padasana Dos and Don’ts

If you suffer from ankle, knee or lower back injury then don’t practice this asana.

Urdhva Mukha Svanasana – Upward Facing Dog Pose

Urdhva Mukha Svanasana – Upward Facing Dog Pose

Urdhva Mukha Svanasana – Upward Facing Dog Pose

What is Urdhva Mukha Svanasana – Upward Facing Dog Pose?

In Sanskrit ‘Urdhva’ means ‘up’ or ‘upwards’, ‘Mukha’ means ‘face’, ‘Svan’ means ‘Dog’ and ‘asana’ means ‘Posture’. It is also known as Upward Facing Dog. The Urdhva Mukha Svanasana is a simple resting pose which is very similar to Bhujangasana or the Cobra Pose. This is a beginner’s pose which can be performed by anyone who has started to learn yoga.

Urdhva Mukha Svanasana Steps

1.Begin in Chaturanga Dandasana.

2. Come forward rolling over the toes without letting the thighs touches the floor.

3. Keep the legs engaged and off the floor. Press the tops of the feet down and drop the hips.

4. Make sure the shoulders stay over the wrists and are not hunched up near the ears.

Urdhva Mukha Svanasana Benefits

1. It improves posture.

2. It strengthens the spine, arms and wrists.

3. It stretches chest and lungs and shoulders and abdomen.

4. It firms up the bottom.

5. It stimulates abdominal organs.

6. It is therapeutic for asthma.

Urdhva Mukha Svanasana Dos and Don’ts

If you suffer from back injury and carpal tunnel syndrome then avoid this asana. Avoid doing this asana if you are pregnant or suffer from headaches.

Urdhva Hastasana – Raised Hands Pose

Urdhva Hastasana – Raised Hands Pose

Urdhva Hastasana – Raised Hands Pose

What is Urdhva Hastasana – Raised Hands Pose?

Urdhva Hastasana Meaning: In Sanskrit ‘Urdhva’ means ‘up’ or ‘upwards’, ‘Hasta’ means ‘Hands’ and ‘asana’ means ‘posture’. It will enable you to begin softening and opening up the shoulder girdle before engaging in poses where the arms bear weight. Practice this pose with your back to the wall so you can feel the alignment. To feel the engagement and rotation of the thighs, place a block between the thighs and squeeze it and roll it slightly backward.

Urdhva Hastasana Steps

1. Begin in Tadasana.

2. Bring your arms to the side and up.

3. Press the palms together, keep the arms straight and take the gaze up towards your thumb.

4. Slide the shoulder blades down the back.

5. Maintain your alignment.

Urdhva Hastasana Benefits

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

2. It stretches your stomach organs and thus enhances the digestive system.

3. It increases your lung capacity.

4. It improves blood circulation in the body.

5. It also helps in improving body posture.

6. It helps in relieving mild anxiety and depression.

Urdhav Hastasana Dos and Don’ts

Avoid this asana if you have neck injury or neck pain.

Upavistha Konasana – Seated Wide Angle Pose

Upavistha Konasana – Seated Wide Angle Pose

Upavistha Konasana – Seated Wide Angle Pose

What is Upavistha Konasana – Seated Wide Angle Pose?

In Sanskrit ‘Upvistha’ means ‘Seated’or ‘sitting’ , ‘ kona’ means ‘angle’ and ‘asana’ means ‘posture’. It is also known as Seated Wide Angle Pose. It opens up the hips and stretches out both the hamstrings, the inner thighs, back and shoulders. This pose also improves circulation in the pelvic area and abdominal area and gives a good flexibility to the whole body.

Upavistha Konasana Steps

1.Start from Dandasana.Open the legs wide out as is comfortable.

2. Keep the thigh muscles engaged and the feet flexed.

3. Make sure the toes are pointing straight up to the ceiling.

4. Press the legs down into the floor. Come into a forward bend between the legs. Stay for 20 to 30 seconds. Release and come back to Dandasana.

Upavistha Konasana Benefits

1. It stretches the adductor muscles of the groin.

2. It stretches the hamstring muscles.

3. It strengthens the spine.

4. It calms the nervous system.

5. It can relieve one from sciatic pain.

6. It massages the abdominal organs and as well as the prostrate, bladder and reproductive organs.

Upavistha Konasana Dos and Don’ts

If you suffer from hamstring or groin injury and lower back injury then don’t do this asana.

Urdhva Dhanurasana – Full Wheel Pose

Urdhva Dhanurasana – Full Wheel Pose

Urdhva Dhanurasana – Full Wheel Pose

What is Urdhva Dhanurasana – Full Wheel Pose?

In Sanskrit ‘Urdhva’ means ‘Upward’ , ‘Dhanu’ means ‘Bow’ and ‘asana’ means ‘posture’.

Urdhva Dhanurasana Steps

1. Lie on your back on the yoga mat on the floor.

2. Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks.

3. Bend the elbows and bring the palms of your hands underneath your shoulders with the fingertips pointing towards your feet.

4. Inhale and press down into your palms as you lift the hip up off the floor.

5. Bring the crown of your head to the mat.

6. Straighten the arms as you left the head off the floor.

7. Make sure to keep the legs parallel.

8. Reach the chest towards the wall behind you.

9. Begin to straighten the legs.

10. To come down, tuck the chin into the chest and lower down slowly.

11. Rest, allowing the knees to knock together.

Urdhva Dhanurasana Benefits

1. It expands your chest and shoulders.

2. It stretches your hips and core musculature.

3. It stretches your wrists.

4. It strengthens the shoulder muscles.

5. It strengthens the lower back musculature.

6. It relieves one from lower back pain.

7. It is therapeutic for asthma patients.

8. It stimulates the thyroid and pituitary glands.

9. It counteracts depression and help in infertility.

 

Urdhva Dhanurasana Dos and Don’ts

If you suffer from Carpal Tunnel Syndrome, lower back pain, high blood pressure and headache then don’t perform this asana.

Svarga Dvidasana – The Bird of Paradise Pose

Svarga Dvidasana – The Bird of Paradise Pose

Svarga Dvidasana – The Bird of Paradise Pose

What is Svarga Dvidasana – The Bird of Paradise Pose?

It is also called the Bird of Paradise Pose.It challenges your focus and balance.It improves your sense of balance.This pose strengthens the legs,improves balance and opens the groin and hamstrings.

Svarga Dvidasana Steps

1. Start in bound extended side angle pose.

2. Turn your gaze to the floor and step the back foot forward so that the feet are parallel at the front of the mat. While you do this,keep the bind.

3. Shift your weight onto your free leg (the unbound one).

4. Slowly bring yourself up to standing, lifting the bound leg up with you.

5. When you feel steady, extend the bound leg leg to a straight position. Take your gaze to the other shoulder.

6. To come out, slowly lower the bound leg to the floor. Step the free leg at the back of the mat.

7. Repeat on the other side.

Svarga Dvidasana Benefits

1. It strengthens the legs.

2. It stretches the groin.

3. It opens up hips.

4. It improves balance and flexibility.

Svarga Dvidasana Dos and Don’ts

If you suffer from migraine, asthma, diarrhoea then don’t perform this asana.Stop whenever you find the need to release the bind.

Supta Padangusthasana – Reclined Big Toe Pose

Supta Padangusthasana – Reclined Big Toe Pose

Supta Padangusthasana – Reclined Big Toe Pose

What is Supta Padangusthasana –  Reclined Big Toe Pose?

In Sanskrit ‘Supta’ means ‘Reclined’, ‘Pada’ means ‘foot’ , ‘angustha’ means ‘big toe’ and ‘asana’ means ‘posture’.

Supta Padangusthasana Steps

1. Lie on your back with your legs outstretched.

2. Bend the right knee and hug it into your chest.

3. Place a yoga strap around the ball of the right foot. Hold the ends of the strap with both the hands.

4. Straighten the right leg up towards the ceiling while holding tightly to the strap.

5. Stretch the right leg upwards with the foot flexed, but keep the ball of the hip joint resting in the socket and both sides of your bottom equally pressing into the floor.

6. Keep the left foot flexed and the left leg pressing towards the floor.

7. Hold for 5 to 10 breaths.

Supta Padangusthasana Benefits

1. It stretches the calves, hamstrings, hips, thighs and groin.

2. It increases the strength of the knees.

3. It helps in stimulation of the prostate gland.

4. It relieves the pain occurring from sciatica.

5. It improves digestion.

6. Inferility can be helped by practising this pose.

7. Menstrual discomfort and backache can also be managed.

8. It is a therapy for flat feet and those suffering from high blood pressure.

Supta Padangusthasana Dos and Don’ts

If you suffer from migraine, diarrhoea, asthma, bronchitis, stress related headache and eye strain then don’t perform this asana.

Sucirandhrasana – Eye of the Needle Pose

Sucirandhrasana

Sucirandhrasana – Eye of the Needle Pose

What is Sucirandhrasana?

It is also known as Eye of the Needle Pose.It is a hip opener exercise.

Sucirandhrasana Steps

1. Lie on your Back. Bend your knees and let the soles of your feet fall flat on the floor.

2. Hug your left knee into your chest.

3. Cross the left ankle over your body and rest it on the right thigh.

4. Let the left knee relax away from your torso.

5. Bring both your hands to your right shin, lifting your right foot off the floor and threading your left hand through your legs to do so.

6. Using your hands, draw your right thigh towards your chest. This will cause your left hip to open.

7. Keep both the feet flexed.

8. Stay in this pose for 20 to 30 seconds and then release.

9. Repeat on the other side.

Sucirandhrasana Benefits

1. It stretches the shoulders and opens up the chest.

2. It stretches the neck, arms and back.

3. It strengthens the arms.

4. It helps in detoxification and help in digestion.

5. It increases relaxation.

Sucirandhrasana Dos and Don’ts

If you suffer from low blood pressure or high blood pressure then don’t perform this asana. Also, if you are pregnant then avoid this asana.