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.

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.

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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