Pincha Mayurasana – Forearm Stand

Pincha Mayurasana – Forearm Stand

Pincha Mayurasana – Forearm Stand

What is Pincha Mayurasana?

In Sanskrit ‘Pincha’ means ‘Feather’, ‘Mayur’ means ‘Peacock’ and ‘asana’ means ‘Posture’.

Pincha Mayurasana Steps

1. Come close to a wall.

2. Bring the forearms and palms flat against the floor.

3. Bend the elbows, bringing the upper arms perpendicular to the forearms.

4. Come up into Downwards facing Dog (Adho mukha Svanasana) with the legs.

5. Walk the feet in towards the hands as much as possible.

6. Bend one knee and begin to kick up with the opposite leg.

7. Note that the head stays up off the floor. The gaze should be down at the floor.

8. If you are able to get both legs up and invert fully, then take the feet off the wall and balance independently.

9. Come down and rest in Balasana (Child Pose).

Pincha Mayurasana Benefits

1. It strengthens the shoulders, arms and back.

2. It stretches the shoulders and chest.

3. It decompresses the spine.

4. It improves sense of balance.

5. It relieves one from mild depression.

Pincha Mayurasana Dos and Don’ts

If you have high blood pressure or shoulder injuries then you should avoid this asana. If you suffer from back or spinal injuries and during menstruation avoid this asana.

Parsva Bakasana – Side Crane Pose

Parsva Bakasana – Side Crane Pose

Parsva Bakasana – Side Crane Pose

What is Parsva Bakasana – Side Crane Pose?

In Sanskrit ‘Parsva’ means ‘Side’, ‘Baka’ means ‘Crane’ and ‘Asana’ means ‘Posture’.

Parsva Bakasana Steps

1. Come to a squatting position with knees into the chest.

2. Come up onto the balls of your feet and bring your palms flat on the floor in front of you about shoulder distance apart.

3. Keeping the palms in place, turn your knees to face the right side.

4. Start to lean forward, keeping the head lifted, and place your hips on top of the left arm and your knees on top of your right arm.

5. Take one foot and then the other off the floor so you can balance with both the feet up.

6. Come down and try the other side.

Parsva Bakasana Benefits

1. It strengthens and tones the arms and shoulders.

2. It improves the muscles.

3. It tests your balance and focus.

4. It helps to increase hand strength and wrist articulation.

5. It improves confidence.

Parsva Bakasana Dos and Don’ts

In case of wrist, hip or lower back injuries please don’t perform this asana.Don’t perform this asana if you are pregnant with a child.

Parivrtta Trikonasana – Revolved Triangle Pose

Parivrtta Trikonasana – Revolved Triangle Pose

Parivrtta Trikonasana – Revolved Triangle Pose

What is Parivrtta Trikonasana –  Revolved Triangle Pose?

In Sanskrit ‘Parivrtta’ means ‘Revolved’, ‘Tri’ means ‘Three’, ‘Kona’ means ‘Angle’ and ‘asana’ means ‘Posture’.

Parivrtta Trikonasana Steps

1. Begin in Virbhadrasana.

2. From Virbhadrasana 2 straighten your right leg.

3. Square the hips to the front.

4. Bring the left hand to the outside of the right foot as you twist to the right.

5. Bring the right arm up to the ceiling and gaze up to the right fingertips.

6. Try to keep the hips level and parallel to the floor.

7. Repeat on the left side.

Parivrtta Trikonasana Benefits

1. It provides good stretch to spine and hips.

2. It provides relief in mild back pain.

3. It improves breathing as it opens the chest and clears the impurities.

4. It stretches and strengthens the legs.

5. It gives a sense of balance to the practitioner.

6. It stretches the groin and hamstrings.

7. It cleanses the internal organs.

8. It stimulates the blood flow to the abdominal region and pelvic organs.

9. It is good for those who suffer from sciatica.

10. It cures constipation and improves digestion.

11. It is good for asthmatic patients.

Parivrtta Trikonasana Dos and Don’ts

Don’t perform this asana if you suffer from insomnia, diarrhoea, headaches, migraine or low blood pressure.

Parivrtta Surya Yantrasana – Compass Pose

Parivrtta Surya Yantrasana – Compass Pose

Parivrtta Surya Yantrasana – Compass Pose

What is Parivrtta Surya Yantrasana?

In Sanskrit ‘Parivrtta’ means ‘revolved’, ‘Surya’ means ‘Sun’, ‘Yantra’ means ‘Instrument’ and ‘asana’ means ‘Posture’.

Parivrtta Surya Yantrasana Steps

1. Sit in comfortable cross-legged position.

2. Bend the right knee, hugging it into your chest.

3. You may leave the left leg bent or stretched out on the floor.

4. Lift the right leg with your left hand as you thread the right hand underneath the right knee bringing the right fingertips to the floor.

5. Lift the right knee as high as possible to the right shoulder.

6. Bring the left hand to the outside edge of the right foot.

7. Begin to straighten the right leg as you simultaneously bring the left arm back behind your head.

8. Take the gaze towards your left arm. Hold the posture for 20 to 30 seconds.

9. Repeat on the other side.

Parivrtta Surya Yantrasana Benefits

1. It stretches out the hamstrings, groin, shoulders and spine.

2. It opens up the hips.

3. It stimulates kidneys and liver.

4. It provides flexibility to the spine.

5. It activates the digestion process and cleanses the organs.

6. It nourishes the lower back and limbs.

7. It is beneficial to the respiratory system.

8. It improves muscle flexibility.

Parivrtta Surya Yantrasana Dos and Don’ts

In case of shoulder, groin, hamstring or back injury don’t perform this asana.Don’t perform this asana if you are pregnant.

Parivrtta Parsvakonasana – Revolved Side Angle Pose

Parivrtta Parsvakonasana – Revolved Side Angle Pose

Parivrtta Parsvakonasana – Revolved Side Angle Pose

What is Parivrtta Parsvakonasana?

In Sanskrit ‘Parivrtta’ means ‘Revolved’, ‘Parsva’ means ‘ Side’, ‘Kona’ means ‘Angle’ and ‘asana’ means ‘Posture’.

Parivrtta Parsvakonasana Steps

1. Begin in Adho mukha Svanasana. Your left hand should be close to next to left foot.

2. Drop the right heel down to the floor.

3. Bend the left knee so that the calf and thigh are at a right angle with the thigh parallel to the floor.

4. Bring the right hand to the floor inside the left foot and the left arm up towards the ceiling as you twist to the left. Stack the right shoulder on top of the left shoulder.

5. Bring the gaze towards the left hand.

6. Keep the body in balance and repeat on the other side.

Parivrtta Parsvakonasana Benefits

1. It strengthens shoulders, legs and feet.

2. It tones the inner and outer muscles of the legs.

3. It opens up the hips and hip flexors.

4. It gives a sense of balance.

Parivrtta Parsvakonasana Dos and Don’ts

Don’t perform this asana if you suffer from pelvis or hip injury.

Marichyasana – Marichis Pose

Marichyasana – Marichi’s Pose

Marichyasana – Marichi’s Pose

What is Marichyasana?

In Sanskrit ‘Marichi’ means ‘ Ray of light’ and ‘asana’ means ‘posture’. In Hindu Mythology ,Marichi was the great-grandfather of Manu, the father of humanity.

Marichyasana Steps

1. To begin, sit in Dandasana (Staff Pose).

2. Take hold of the back of the left thigh and draw the knee in.

3. Plant the left foot flat on the floor with the heel in line with the sitting bone.

4. Inhale and try to reach the left arm up from the left side.

5. Exhale and place the arm against the inner thigh.

6. Inhale and lengthen up through the left side.

7. Exhale and roll the chest and upper abdomen to the right away from the left thigh.

8. Bring the left arm around the left shin and the right arm behind you. Clasp the left wrist with the right hand.

9. Hold the pose for 20-30 seconds.

10. Inhale and release out of the pose.

11. Exhale and return to Dandasana.

12. Repeat on the other side.

Marichyasana Benefits

1. It stretches the hips, hamstrings and shoulders.

2. It massages the abdominal organs and enhances the digestive system.

3. It stimulates metabolism.

4. It helps in cleansing and purifying the system.

5. It relieves one from mild backache and hip discomfort.

6. It strengthens and stretches the spine.

7. It tones the waist.

8. It relieves one from menstrual discomfort.

 

Marichyasana Dos and Don’ts

If you suffer from Asthma or Diarrhoea then please don’t do this asana.

Related Yoga Articles

Anjaneyasana – The Low Lunge Pose

Balayam Yoga – Benefits,Steps And Techniques,Side Effects, Hair Growth

How to hide your love handles

Eka Pada Rajakapotasana – One Legged King Pigeon Pose

Eka Pada Rajakapotasana – One Legged King Pigeon Pose

Eka Pada Rajakapotasana – One Legged King Pigeon Pose

What is Eka Pada Rajakapotasana?

In Sanskrit ‘Eka’ means ‘one’, ‘Pada’ means ‘foot’, ‘Raja’ means ‘King’, ‘Kapot’ means ‘Pigeon’ and ‘asana’ means ‘posture’.

Eka Pada Rajakapotasana Steps

1. Begin this pose in Adho Mukha Svanasana (Downward Facing Dog).Bring your right knee forward so that it rests behind your right wrist.

2. Bend your right knee and flatten it on the ground, such that your knees touch the right hand, and your toes touch your left hand. Bring your left leg on the floor.

3. Let your lower back lengthen by bringing your tailbone forward and down so that your pubis is pulled towards your navel. The left side of your hip should come towards your right heel so that the left groin is stretched.

4. Bend your left knee and stretch your left hand to reach out for your left foot.

5. Bring the head back till the sole of your feet touches the top of your head or is close to it. Remain in this position for a minute or so. Then release and relax.

Eka Pada Rajakapotasana Benefits

1. It opens up the hip muscles.

2. It may relieve one from sciatic nerve tension and ease chronic lower back pain.

3. It opens up chest and shoulders.

4. It helps in controlling sexual desire.

Eka Pada Rajakapotasana Dos and Don’ts

If you suffer from ankle or knee injury and tight thighs or hips,then avoid this asana.

Related Yoga Articles

Anjaneyasana – The Low Lunge Pose

Balayam Yoga – Benefits,Steps And Techniques,Side Effects, Hair Growth

How to hide your love handles

Virasana – The Hero Pose

Virasana – The Hero Pose

Virasana – The Hero Pose

What is Virasana– The Hero Pose?

In Sanskrit ‘Vira’ means ‘Hero’ and ‘asana’ means ‘posture’.

Virasana Steps

1. Start in a kneeling position.

2. Keep the knees together as you separate the feet, bringing your buttocks down to the floor between your feet.

3. Make sure that you sit between the feet.

4. Make sure that your feet stay neither straight, turning neither inward nor outward.

Virasana Benefits

1. It strengthens your knees, thighs, ankles, calf muscles and spine.

2. It improves digestion.

3. It calms the mind.

4. It reduces the swelling of the legs and feet during pregnancy.

Virasana Dos and Don’ts

Don’t perform this asana if you suffer from Knee pain or ankle pain.

Vasisthasana – Side Plank Pose

Vasisthasana – Side Plank Pose

Vasisthasana – Side Plank Pose

What is Vasisthasana – Side Plank Pose?

In Sanskrit ‘Vasistha’ means ‘excellent’, ‘best’, ‘richest’ and ‘asana’ means ‘posture’.

Vasisthasana Steps

1. Begin in Plank Pose.

2. Shift your weight onto your right arm as you roll onto the outside of your right foot.

3. Keeping both the feet flexed, stack the left foot on top of the right with the legs very straight.

4. Bring the left arm up to the ceiling and gaze towards the left fingertips.

5. Hold this position for 15-30 seconds.

6. After several breaths, roll back to the centre and do the other side.

Vasisthasana Benefits

1. It improves the balance of your body.

2. The muscles get toned up very well.

3. Your inner core strength gets enhanced.

4. The back of your legs and wrists get a good stretch.

5. It cures anxiety and depression.

Vasisthasana Dos and Don’ts

Don’t perform this asana if you suffer from a neck, shoulder, back or ankle injury .

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.

Related Yoga Articles

Anjaneyasana – The Low Lunge Pose

Balayam Yoga – Benefits,Steps And Techniques,Side Effects, Hair Growth

How to hide your love handles