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.

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 .

Yoga For Depression And Anxiety-Meditation Therapy

Yoga For Depression And AnxietyYoga For Depression And Anxiety-Meditation Therapy

If you experience any of these symptoms for more than fifteen days, you may be suffering from depression.

1. Feeling of sadness or anxiety.

2. Loss of interest in day-to-day activities.

3. Change in appetite or unexplained weight loss or gain.

4. Unexplained physical problems such as back pain and headaches.

5. Changes in sleeping patterns. Insomnia or excessive sleepiness.

6. Being physically and mentally fatigued.

7. Feeling restless or irritable.

8. Feeling worthless, guilty, hopeless or helpless.

9. Trouble in decision making. Concentration or memory lapse.

10. Frequent thoughts of suicide or death.

11. Delusions or hallucinations.

It affects how you feel, think or behave and can lead to variety of both physical and emotional problems. You may encounter trouble doing your day-to-day work and it makes you feel that life is worth not living.

Practice Yoga everyday for managing depression and an overall feeling of well-being.

1. Meditation Therapy: Sit in any comfortable position or lie down in Shavasana pose.Slowly relax your whole body, starting from the toes to the top of the head. If possible keep both hands in Gyan Mudra(joining tip of index finger with thumb).Now bring your whole awareness to your breath and try to visualise the breath – the air going in and coming out of the body. Don’t try to control the breath, just witness it. As the body relaxes and breathing becomes slower, the mind too will achieve a level of calmness and peace. Try to remain in this state for a few minutes. After some time when you want to come back, become aware of your body. First bring your awareness to the breath, then slowly to your body parts starting from the top and ending at the toes. Now slowly open your eyes and come back to the normal position.

2. Breathing Exercise: Healthy breathing is essential for controlling depression, as it improves blood circulation, balances your hormones and boosts the flow of oxygen, which automatically reduces stress. The correct breathing technique is to bring the abdomen out when you inhale, and to take the abdomen in, when you breathe out. This process should be as slow as it can be. Always try to follow this pattern in daily life.

3. Mudra for depression: Join the tips of your index finger and thumb to form the Gyan Mudra.This can be done while walking, sitting or working. Prolonged practice of this mudra will help control depression and increase your level of confidence and inner bliss.

4. Self suggestion Therapy: This is one of the most effective means of overcoming depression. Try to practice this for a few minutes daily. The process is as follows:

(a)Lie down or sit in any comfortable position.

(b)Slowly close your eyes.

(c)Form the Gyan Mudra with both hands.

(d)Inhale and exhale deeply for a few minutes. Keep your breathing slow, easy and full, but without holding the breath.

(e)Slowly exhale, making a humming sound and mentally recite “Om”.Try to feel the vibrations in the skull region. Repeat this ten times.

(f)Now try to make yourself aware of the fact that pain is a natural and unavoidable element of life – but suffering is elective. The way we handle a problem is what leads to sadness, depression and anxiety. You know that this mood will pass.

5. Laughter Therapy: All of us should laugh at least three times a day. Laughter is the key to health and frees one from tensions of life.