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in one go. This pose is named afterVeerabhadra, a fierce warrior, an incarnation of Lord Shiva. The story of the warrior Veerabhadra, as all stories from Upanishads, has a moral that adds value to our life.
How to do Warrior Pose (Veerabhadrasana) Veerabhadrasana or Virabhadrasana is one of the most graceful yoga postures and it adds beauty and grace to ones yoga practice. 1. Stand straight with your legs wide apart by a distance of at least 3-4 feet. 2. Turn your right foot out by 90 degrees and left foot in by about 15 degrees. Checkpoint: Is the heel of the right foot aligned to the center of the left foot? 3. Lift both arms sideways to shoulder height with your palms facing upwards. Checkpoint: Are your arms parallel to the ground?
4. Breathing out, bend your right knee. Checkpoint: Are your right knee and right ankle forming a straight line? Ensure that your knee does not overshoot the ankle. 5. Turn your head and look to your right. 6. As you settle down in the yoga posture stretch your arms further. 7. Make a gentle effort to push your pelvis down. Hold the yoga posture with the determination of a warrior. Smile like a happy smiling warrior. Keep breathing as you go down.
8. Breathing in, come up. 9. Breathing out, bring your hands down from the sides. 10. Repeat the yoga posture for the left side (turn your left foot out by 90 degrees and turn the right foot in by about 15 degrees). Benefits of Warrior Pose (Veerabhadrasana)
Strengthens and tones the arms, legs and lower back. Improves balance in the body, helps increase stamina. Beneficial for those with sedentary or deskbound jobs.
Extremely beneficial in case of frozen shoulders. Releases stress in the shoulders very effectively in a short span of time. Brings auspiciousness, courage, grace and peace.
Contraindications
Practice Warrior Pose (Veerabhadrasana) only after consulting your doctor if you have experienced spinal disorders recently or just recovered from a chronic illness.
Veerabhadrasana especially benefits pregnant ladies in their second and third trimester provided they have been practicing yoga regularly. Practice Veerabhadrasana while standing close to a wall so you can support yourself if required. However do consult your doctor before doing this yoga posture.
If you have knee pain or arthritis, use some support at the knee to hold this yoga posture.
This yoga posture has been named after the shape it takes that of a bow. Dhanurasana (Bow Pose) is part of thePadma Sadhana sequence. This yoga posture is pronounced as DHUN-ur-AAHS-uh-nuh.
1. Lie on your stomach with your feet hip-width apart and your arms by the side of your body. 2. Fold your knees and hold your ankles. 3. Breathing in, lift your chest off the ground and pull your legs up and back. 4. Look straight ahead with a smile on your face. Curve your lips to match the curve of your body! 5. Keep the pose stable while paying attention to your breath. Your body is now taut as a bow. 6. Continue to take long deep breaths as you relax in this pose. But dont get carried away! Do not overdo the stretch. 7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax. Benefits of Bow Pose (Dhanurasana)
Strengthens the back and abdominal muscles Stimulates the reproductive organs Opens up the chest, neck and shoulders Tones the leg and arm muscles Adds greater flexibility to the back Good stress and fatigue buster Relieves menstrual discomfort and constipation Helps people with renal (kidney) disorders
Contraindications Do not practice Bow Pose (Dhanurasana) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery. Cobra Pose (Bhujangasana)
This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation. Bhujangasana is pronounced as BHU-jung-AAHS-uh-nuh.
7. Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras! 8. Dont overdo the stretch or overstrain yourself. 9. Breathing out, gently bring your abdomen, chest and head back to the floor. Benefits of Cobra Pose (Bhujangasana)
Opens up the shoulders and neck. Tones the abdomen. Strengthens the entire back and shoulders. Improves flexibility of the upper and middle back. Expands the chest. Improves blood circulation. Reduces fatigue and stress. Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).
Contraindications
Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia. Practice Cobra Pose under a Sri Sri Yoga teacher's guidance if you have suffered from chronic diseases or spinal disorders in the past.
Stand with feet about 2-feet apart. Balance weight equally on feet. Breathing in, raise your arms overhead and join the palms together, interlacing the fingers to form a steeple position. Keep the arms touching the ears.
Breathing out, bend to the right. Focus on straightening the elbows, pressing feet firmly into the ground and moving the pelvis to the left. Hold. Feel the stretch on the side, relax in this posture. Inhale, exhale deep gentle breaths Breathing in, return to standing position. Breathing out, bring the arms down. Repeat bending to the other side.
Benefits:
Stretches the sides of the body and the spine. Tones the arms, legs, and abdominal organs.
Standing Spinal Twist (Katichakrasana) The name of this yoga posture, Katichakrasana, literally means rotation of the waist. It gives a nice stretch to the waist and helps in making it more flexible and supple. It takes very little time to do the stretch and it benefits your body in many ways. A simple yet very effective yoga posture, Katichakrasana carries the power to heal constipation if practiced regularly and accurately. Pronounce the name of this yoga posture in Sanskrit as Ka-tee-Cha-KRAAHS-un-uh.
How to do Standing Spinal Twist (Katichakrasana) 1. Stand up straight with your feet together.
2. As you breathe in, stretch your hands to the front, palms facing each other, parallel to the ground. Checkpoint: Are your palms at shoulder-width distance from each other? 3. Exhale and gently twist from the waist to the right and look back over the right shoulder.Tip from Sri Sri Yoga experts: Keep your feet glued in their place this gives you a better twist! 4. Keep the distance between your palms constant. Do you feel the stretch in your lower back?
5.
6. Breathing out, turn to your left and repeat the yoga posture on your left side. 7. Breathing in, come back to the center. 8. Repeat this yoga pose a few times on both sides and then breathing out, bring your hands down. Tip from Sri Sri Yoga experts: Keep your movements slow and graceful. Avoid moving your body with a jerk. You get better benefits when you coordinate your movements gracefully with the breath. Benefits of Standing Spinal Twist (Katichakrasana)
Good for relieving constipation Strengthens and improves the flexibility of the spine and waist Good for arm and leg muscles Opens up the neck and shoulders and strengthens the abdominal muscles and lower back
Contraindications
Avoid practicing Standing Spinal Twist (Katichakrasana) during pregnancy, or if you have hernia, slip disc, or have had an abdominal surgery recently. Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.
6. Keep breathing easily. 7. Hold the posture for a minute or two and exhale as you gently release the pose. Benefits of Bridge Pose (Setu Bandhasana)
Strengthens the back muscles Relieves the tired back instantaneously Gives a good stretch to the chest, neck and spine Calms the brain, reducing anxiety, stress and depression Opens up the lungs and reduces thyroid problems Helps improve digestion Helps relieve the symptoms of menopause and menstrual pain Helpful in asthma, high blood pressure, osteoporosis, and sinusitis
Contraindication for Bridge Pose (Setu Bandhasana) Avoid doing this pose if you are suffering from neck and back injuries. Cat Stretch (Marjariasana) Even pet cats can teach us lessons in yoga! With a keen eye, the yogi absorbs ideas from the world around. Marjari asana, or the cat stretch, incorporates the excellent feline stretch in the yoga workout.
1.
Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
2. Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart. 3. Look straight ahead.
4.
As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?
5. Hold the Cat pose and take long, deep breaths. 6. Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.
8. Continue five or six rounds before you come out of this yoga posture. Tip from Sri Sri Yoga expert: When you do the movement slowly and gracefully, its effect is more powerful and meditative. Benefits of Cat Stretch (Marjari asana)
Brings flexibility to the spine Strengthens wrists and shoulders Massages the digestive organs and improves digestion Tones the abdomen Improves digestion Relaxes the mind Improves blood circulation
Contraindication
Consult your doctor if you have back or neck-related problems and practice Cat Stretch (Marjariasana) under the guidance of a Sri Sri Yoga teacher. Boat Pose (Naukasana)
Strengthens the back and abdominal muscles Tones the leg and arm muscles Useful for people with hernia
Contraindications
Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past
Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.
Lying-down on sides
Vishnu asana Vishnu: Indian god (the preserver), who is generally seen lying on his sides; asanaPose Pronounced as- Vish-a-nuh-asanah How to Practice Vishnu Asana (Lying down on sides)
Roll over to lie down on your right side. Support your head high on the right palm with elbow placed firm on the floor. Left palm placed on the floor near the chest. If possible, straighten your legs. Lift your left leg up and slowly bring it down. Repeat about 3 times.
Now make circles rotating the whole leg from the pelvic joint. Do it a few times(5-6 times) in one direction and then on the other. Bring your leg down slowly and rest. Roll over to lie on the left side. Repeat the entire sequence. Lie down on your back and relax.
Benefits Stretches the pelvic joints. Contraindications and Cautions: If you have had an abdominal or pelvic surgery this pose should not be done. Wind-Relieving Pose (Pavanamuktasana This yoga pose, as its name suggests, is excellent for releasing abdominal gas. Pavanamuktasana is pronounced as PUH-vuhn-mukt-AAHS-uh-nuh.
1. Lie on your back with your feet together and arms beside your body. 2. Breathe in and as you exhale, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands. 3. Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.
4. Hold it there, as you take deep, long breaths in and out. Checkpoint: As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip. 5. As you exhale, come back to the ground and relax.
6. Repeat this pose with the left leg and then with both the legs together. 7. You may rock up and down or roll from side to side 3-5 times and then relax. Wind-Relieving Pose (Pavanamuktasana) forms a part of Padma Sadhana, a special sequence yoga poses, taught in Art of Silence (Part-2 Course) and DSN Course. Benefits of Wind-Relieving Pose (Pavanamuktasana)
Strengthens the back and abdominal muscles Tones the leg and arm muscles Massages the intestines and other organs in the abdomen Helps in digestion and release of gas Enhances blood circulation in the hip joints and eases tension in the lower back
Contraindications Avoid practicing Wind-Relieving Pose (Pavanamuktasana) if you are facing the following health issues: high blood pressure, heart problem, hyperacidity, hernia, slip disc, testicle disorder, menstruation, neck and back problems, and after the second trimester of pregnancy. Chair Pose (Utkatasana)
Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging! And this is exactly what we do in Utkatasana or Chair Pose. The literal meaning of Utkatasana is intense posture or powerful posture. (Utkat=Intense, Powerful; Asana= Posture/Pose; pronounced as U-t-kat- asana). You need just a little bit of determination to stay longer in the Chair Posture. Make sure you read the contraindications before you start.
How to practice Chair Pose (Utkatasana) 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. Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated. 5. Ensure that you keep your hands parallel to the ground.
6. With awareness, sit straight and lengthen your spine. Relax. 7. Keep breathing and flip through the pages of the newspaper, enjoying national and international news. 8. Sink deeper into the chair by gradually going down but ensure that your knees dont go beyond your toes. 9. Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax. Tip from Sri Sri Yoga expert: Smile throughout. It will help you to hold the posture longer. It is a good idea to do the Chair Pose after you have finished all the other standing yoga postures. You can then start with the sitting yoga postures or the lying down yoga postures. Benefits of Chair Pose (Utkatasana)
Exercises the spine, hips and chest muscles Helps strengthen the lower back and torso Tones the thigh, ankle, leg and knee muscles Balances the body and brings determination in the mind
Contraindications
Do not practice this yoga posture if you have chronic knee pain, arthritis, sprained your ankle; any knee problem or damaged ligaments; headache or insomnia (sleeplessness).
Take special care and proceed gently with this yoga posture during menstruation or if you have pain in the lower back.
Sit up with the legs stretched out straight in front of you, keeping the spine erect. Bend the left knee and place the left foot against the right thigh, keeping the left knee on the floor. Breathing in, raise both arms above your head and stretch up, and twist a little to the right from the waist.
Breathing out, bend forward from the hip joints keeping the spine straight, directing your chin to the toes. If you can, hold on to your big toes and, pointing your elbows to the ground, move forward as you pull on your toes. Hold. Keep breathing. Breathing in, come up and breathing out, bring the arms down to the sides. Repeat on the other side.
Benefits:
Stretches lower back Massages the abdominal organs and tones the shoulders
Paschimottanasana
Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you. Breathing in, raise both arms above your head and stretch up. Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.
Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward. Breathing in, lift your head slightly and lengthen your spine. Breathing out, gently move the navel towards the knees. Repeat this movement two or three times. Drop your head down and breathe deeply for 20-60 seconds. Stretch the arms out in front of you. Breathing in, with the strength of your arms, come back up to the sitting position.
Benefits:
Stretches lower back, hamstrings and hips. Massages and tones the abdominal and pelvic organs. Tones the shoulders.
2. Clasp your hands and outstretch your arms at shoulder height in front of you.
3. Take a deep breath in and start moving the upper part of your body to the front and right, forming an imaginary circle with your body.
4. Inhale as you go forward and to the right, and exhale as you go backward and to the left. Tip from Sri Sri Yoga teachers: Stretch forward from the lower back and keep your legs stationary. A slight movement in the legs is natural as the torso rotates. The arms move along with the back.
5. Keep breathing deeply and easily while rotating. Do you feel the stretch in the arms, abs, groin and legs?
6. Make 5-10 rounds in one direction and then repeat in the opposite direction. Your wheat flour is ready to be cooked! Benefits of Mill Churning Pose (Chakki Chalanasana)
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A good preventive for sciatica Tones the back, abs and arm muscles Opens up the chest and groin Tones the uterine muscles in females, so it is very useful in preventing painful cycles if practiced regularly Consistent practice helps reduce abdominal fat Also very useful in reducing post-delivery fat (however, please consult your doctor before practicing this yoga posture)
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Contraindications Do not practice this asana if you are pregnant, have low blood pressure, extreme lower back pain due to slip disc, headaches or migraine (during the attack), or had a recent abdominal surgery, such as for active hernia. Superman Pose (Viparita Shalabhasana)
The Superman Pose is similar to a flying superman high in the air. This is where this yoga posture gets its nickname.
Stretches and strengthens the muscles of the chest, shoulders, arms, legs, abdomen and the lower back Tones the abdomen and lower back Massages the spine and keeps the back supple Helps stretch the chest Improves blood circulation Also works at the mind level when you take off, you can't but stay in the present moment. Even if you want to, you can't think about any problem!
In the Padma Sadhana sequence, Superman Pose (Viparita Shalabhasana) forms the fifth pose, after Bhujangasana (Cobra Pose). Contraindications Do not practice this yoga posture if you have had an abdominal surgery recently or if you are pregnant. Lying-down Body Twist Chakra - Wheel; Asana Pose The asana is pronounced as Chuck-rah-AH-sana How to do Lying-down Body Twist (Chakrasana) 1. Lie on your back with arms horizontally stretched out in line with the shoulders. 2. Bend your knees and bring your feet close to your hips. The soles of the feet are fully on the ground. 3. Swing the knees to the left until the left knee touches the ground (the right knee and thigh are resting on the left knee and thigh). Simultaneously, turn the head to the right and look at your right palm. Checkpoint: Shoulder blades must touch the ground. While the body is twisted, there is a tendency for one of the shoulder blades to get lifted off the ground. One must work against this tendency for the stretch to be effective. 4. Feel the stretch in the thighs, groin, arms, neck, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose. 5. After a few minutes, you may slowly turn the head back to the center, and straighten the torso and legs. 6. Mirror the pose on the other side.
Stretches the spine and quadriceps. Brings deep relaxation to the body and mind
Contraindications of Lying-down Body Twist (Chakrasana) Avoid this posture in case of spinal injuries.