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.

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.

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.

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.