Category: Yoga

Shirshasan (Headstand Pose) Procedure ⁃             Sit in vajrasan ⁃             Relax the body and close eyes for few seconds ⁃             Now lean forward and interlock the fingers on the back of the head and head and arms on the mat ⁃             Distance between Elbows should be equal to distance between interlocked finger and an elbow ⁃             Now lift your back of the body to form a right triangle where your back and legs represent hypotenuse. ⁃             Now walk slowly towards the elbows ⁃             Bend the knees slightly, bend the thighs against the chest and abdomen ⁃             Now slowly raise one leg above the mat by 20 cms and do the same with other leg. ⁃             Now raise the lower legs in a controlled movement, adjust the trunk slightly to counter balance…

Adho Mukha Svanasana Translation  Downward facing dog pose Adho mukha svanasana is performed in almost every type of yoga practice be it Ashtanga vinyasa hatha yoga , Vikram yoga , Iyenger yoga etc. It may be done in slight different e.g. In the sequence of Ashtanga vinyasa it is one of the most frequently practiced posture throughout the sequence,  it is part of Sun salutation A and Sun salutation B as a resting and restoration posture which allows practitioner to regulate the breathing for maintaining the physical, physiological,  and mental calmness. This Asana is also used as the transition of all seated poses in Ashtanga vinyasa yoga style. In Hatha yoga this posture could be seen in different variation Named as Parvatasana(mountain pose) also part of traditional Surya namskar practice.…

What is Halasana or Plough Pose? The word hal means plough, an irrigation  equipment used for ploughing the fields or gardens before sowing, the position of the body is such in this position that resembles plough, it is one of the inverted postures in shoulder stand sequence in Ashtanga vinyasa tradition. Halasana or Plough Pose Step by step instructions Lie down on your back in supine position, while you keep you legs straight and together and palms by the thighs facing down. Press on to palms engage your abdominal muscles and raise your legs together. Lift your leg so high that whole body come in straight line position from shoulders to the feet, chest will touch the chin and head And shoulders are still on the mat pressing on the…

What is Ustrasana (Camel Pose)?As the name suggests, in the posture body is positioned to imitate camel , practitioner should try to make hump on the chest by pushing the rib cage upword to open up the chest.Ustrasana (Camel Pose) MethodThere is a traditional method to perform Ustrasana where we start from kneel down position, knees are put hip with apart and hands are raised over head and after performing a deep spinal extension (back bend) hands are kept on the heels, this method requires strong spine and very flexible spine otherwise it could lead to lower back pain through compression specially for beginnersUstrasana (Camel Pose) Method 2Start from Vajrasana (thunderbolt pose) separate the knees and feet hip with apart , place the palms on heelspush the sitting bones towards…

What is Dhanurasana or Bow Pose?The word dhanush means bow and therefore the pose is named Dhanurasana where body resembles bow in shape, where front body is stretched and posture gives heart opening and lungs expanding sensation.Dhanurasana or Bow Pose Step by step instructionsStart from lying down position on belly calls prone position of the body.Bend the knees take the hands backwards and grab the ankles from outside or inside whichever feels comfortable and strong.While inhaling raise your chest and head off the floor while you are pressing your ankles against hands as if you are straightening the knees but resisting from the hands.Try keeping feet and knees together and hold the position for as long as you can.Dhanurasana or Bow Pose Safety and precaution If you have lower back…

The word chakra refers to wheel as the body into this posture resembles a wheel by its shape, this posture is also named as Urdva dhanurasana , where Urdva means upword and dhanurasana is bow pose, in Hatha yoga tradition posture is called Chakrasana and in Ashtanga vinyasa tradition the same posture is called Urdva dhanurasana. Chakrasana or Urdhva Dhanurasana or Wheel Pose Step by step instructions: There are two ways to perform this position either standing position Where you can raise your hands up and arch back so deep that your hands reach the floor or you start from lying down position supine position. We shall talk about the lying down method that can be followed by anyone who wishes to practice chakrasana Start from supine position where you…

Uttana word means to elongate, intense stretch and forward extension, in this posture whole rear body is stretched from bottom of the feet all the way up to crown of the head, spine is in forward fold position and hip is hinged to its max that let the head remain below heart which makes this posture half inversion leading towards heavy blood circulation towards head.Uttanasana (Standing Forward Bend) Step by step instructions:Start from tadasana or samasathiti as a starting position where you stand tall keeping whole body in straight line and aligned positionRaise your hands up as you inhale and elongate your spine to create a good space for forward bend.With exhalation reach your hands forward and all the way down on the floor beside or behind the heels flat…

The word bhujang means to the king of snakes(cobra) , the position of the body in this position imitates the shape of cobra hence it is called Bhujangasana. Bhujangasana is a beginner backbend posture and a wonderful pose to strengthen the axis of body spine that is most vital for the overall strength and stability of body.How to Do Bhujangasana or Cobra Pose? Its Step by step Instruction:Start from a lying down position on belly(prone position)Place your palm flat next to chest while the elbows are facing slightly back and upward.While you start inhalation, press on the palms and raise the chest as high as it is comfortable for lower back and basic focus should be to open up the chest region.At the end lift the chin forward and upward .Look…