Category: Asanas

Upvistha Konasana (wide angle seated forward bend)

 Contraindications: Avoid any kind of injury in pelvic floor or hips or severe arthritis. Slipped disc. Preparatory postures: Janu sirsasana, Parivritta Janu Sirsasana and chakki chalanasana. Steps for the practice: Sit widespread legs as shown in the video.https://www.youtube.com/watch?v=bgC7TzrnCLE&t=26sBend forward from your hips. Don’t use your spine to bend forward.Slowly hold the toes with forward bend When you are comfortable, touch your head to the floor.Stay there as per your comfort.Breathe normallySlowly come back to your starting position.Now, please practice Baddha konasana since upavistha konasana is the expansion of your legs and pelvic floor. The contraction should follow post expansion. It will help remove the tension built in muscles during the practice.If full forward bend is not possible, you can use bricks, a pillow or chair to rest your head initially and then gradually you will be able to rest on the floor in this posture. Body parts actively involved in: Pelvic floor, thighs and hips Muscles actively involved in Upvistha Konasana Hamstrings, biceps femoris, piriformis, gastrocnemius, semitendinosus, soleus, gracilis and obturator internus If you always out limits on everything you do, physical or anything else, it will spread into your work, and into your life. There are no limits. There are only plateaus, and you must go beyond them. – Bruce Lee Benefits of wide angle pose:  This is very good posture to be done at the end of the...

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Prasarita Padottanasana (Wide legged standing forward bends) Tutorial

Contraindications  Avoid any hips, knee or leg injury. This is an intermediate level of practice so avoid practicing in your initial days of practice or perform at a very moderate level. Preparatory postures: Janu Sirsasana, Parvritta Janu sirsasana, Utkat Konasana, Supt Padangushthasana, Parivrtta supta padangusthasana, Chakki chalanasana and Upavistha konasana Steps for the practice: Stand in tadasana.Spread your legs step by step, pointing your toes inside and heels outside. This positioning of feet helps lock your legs and the chances of you falling down becomes very less.Don’t spread your legs so much that you won’t be able to balance yourself in the forward bend.Place your palms exactly at the centre between legs. Now slowly try resting your head exactly between your palms.Please see that in an attempt to rest your head on the ground, don’t bend your knees. Try to keep them as stretched as possible. However, gentle knee bend is completely fine initially.Once your head is rested on the ground, breathe normally and pull your glues up.Stay in the posture as per your comfort, starting with 10 to 15 seconds.Slowly come back to the starting position. Body parts actively involved in  Legs and hips Prasarita padottanasana anatomy Adductors, hamstrings, gluteus, soleus, gastrocnemius these muscles are actively involved in this asana. Benefits of wide angle pose It stretches your legs extensively, opens up hips and since it is forward...

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Chakrasana (Wheel Pose)

The invention of chakra (wheel) is one of the life transforming innovations in the human evolution saga. When you start performing chakrasana (Wheel Pose) perfectly after multiple failed attempts is a kind of transformation for the yoga practitioner too :). The chakras symbol is also associated with the Lord Krishna and the time. It signifies progress and movement in life. So let’s improve practice of chakrasana with the help of following pointers.  Contraindications for Chakrasana: Avoid in case of spinal injuries, cardiac conditions, myopia, hernia,   piles and abdominal inflammation. Ladies should avoid during their menstruations. Preparatory postures for Wheel Pose Surya Namaskaras, Phalakasana (Yoga Plank) and Setubandhasana (Bdidge Pose) Instructions for the practice There are multiple ways that you can practice chakrasana. You can refer to the youtube links below for the guidance. It is advisable to practice chakrasana first time under the supervision of teacher. Breathing normally, lay flat with knees bent and feet as close as possible to your hips. Keep your feet in line with your hips.Place your palms beside your head facing down and fingertips pointing towards your feet.Inhale, and lift your head and rest crown on the floor. Now raise your shoulders, chest, lower back and hips as high as you can.Straighten your arms. Breathe normally, and be in the pose as long as you can. Exhale. Slowly rest your crown on the floor...

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Surya Namaskar

–A beautiful ancient tradition to thank Sun God The literal meaning of surya namaskar means sun salutations. Ancient Yogis used to begin their day with prayers and exercises devoted towards the Sun. These exercises were nothing but Surya Namskar along with Mantras. These mantras are various names of Sun with specific and deep meaning attached to it. It is an ancient yoga technique in which a series of asanas are performed in a graceful manner. Man’s Intimate, Ancient & Sacred relationship with Sun is considered as the ultimate source of life energy for living beings on the earth including plants. When you  perform Surya Namaskar; you are expressing your gratitude towards Sun God who nourishes our lives. Water, air and sun energy are essentials of life. The absence of one of these sources will result in our exodus. The sun has always been worshipped throughout all ancient civilizations. India has the tradition of worshipping the Sun for thousands of years. Kings who ruled India were categorised in two major clans Suryavanshi (Sun Dynasty) and Chandravanshi (Moon Dynasty). They worshipped Sun and Moon respectively-all the rituals were structured around Sun and Moon. Each living being borrows his energy and intelligence from the Sun. They know that they owe their existence to the Sun. It is believed that Sun is the eye of Supreme Brahman (higher intelligence) and hence revereing him...

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Simhasana (lion pose)

Do you want toned face & neck? When we think of lion, majority of us will visualize his kingly appearance—his mane, his fierce face, perfect curve at his waist and his mighty roar. His roar has the capacity to put anybody on the run. His overall personality is the epitome of ultimate grace and unlimited strength. They are fiery as well as attractive. The lion signifies the great leadership skills, strength, courage and bravery.  This is another yoga practice where we borrow motivation from animals. The Simhasana is the practice in which we imitate the roar of jungle king. Contraindications of lion pose:  Avoid sitting in Vajrasana in case severe knee pain, injury or recent knee surgery. You can sit in sukhsana or you can use the chair to sit. Please avoid practicing immediately after meals. Body parts actively involved simhasana: throat and face Anatomy of lion pose: The roar gives a very good massage to your thyroid glands and helps regulating thyroid hormone. Instructions for the Practice: Simhasana (Lion’s Pose) • Sit on the mat in Vajrasana with some gap between your knees.• Rest your palms on the floor in front of you.• Set your gaze between your eyebrows.• Breathe in through nose and simultaneously open your mouth wide while stretching your tongue out with ‘haa’sound resonating with lion’s roar.• You should feel that your tongue is coming...

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