Skip to main content

Posts

Showing posts from June, 2017

Uttanasan or Standing Forward Bend pose - Steps and Benefits

Uttanasan is almost similar to Paschimottanasana, only difference is Paschimottanasana is Seated Forward Bend Pose and Uttanasan is Standing Forward Bend Pose. In the initial stages, it looks very difficult to get this pose done successfully. You can't even touch your toes. But after few days practise, it seems achievable.
This asana is included in Surya Namaskar (Sun Salutation) as Position 2 and position 9.
There are few steps that are useful to achieve the final position of this asana.

You might like our post How to do Karnapidasana - Steps and Benefits Steps of Uttanasan (Standing Forward Bend Pose) - Step 1 -
Stand on the floor in relaxed position. Raise your hands and stretch your body with little ease not too much.
Now, try to bend yourself slowly from the hip and try to touch your knees with hands and then if possible try to touch shin.
keep yourself in same position for 2-3 seconds.
Then get back in standing position slowly.
Step 2 -
Stand on the floor in relaxed positio…

Ardha Matsyendrasan or Half Spinal Twist Pose - Steps and Benefits

Ardha Matsyendrasan (Half Lord of the Fishes Pose or Half Spinal Twist Pose) is an alternative asana (pose) for Matsyendrasan (Lord of the Fishes Pose). Matsyendrasan(Lord of the Fishes Pose) was introduced by Yogi Matsyendra Nath. But, it is difficult to achieve the complete position of Matsyendrasan. So Indian yogis discovered Ardh Matsyendrasan which is easier than Matsyendrasan and have almost same benefits that of Matsyendrasan.
In other asanas like Halasan, Paschimottanasana, we get a bend to back bone from back/front side, but in Ardha Matsyendrasan, our back bone turns in vertical axis.

You might like our post How to do Gomukhasana or Cow Face Pose Steps of Ardha Matsyendrasan (Half Lord of the Fishes Pose or Half Spinal Twist Pose) - Sit down with the stretched legs in front of you. Keep both the legs touched to each other and the spine erect.
Bend left leg and keep the heal of the same, beside the right leg's hip.
Take the right leg over the left knee and place it beyo…

Shalabhasan or Grasshopper pose - Steps and Benefits

Shalabhasan (Locust or Grasshopper Pose) means to lie down on the floor on abdomen and lift your legs little in the backward without bending knees. As this pose looks like a Grasshopper, it is named as Shalabhasan (Grasshopper pose). We are going to learn Steps and Benefits of Shalabhasan.


Steps of Shalabhasan (Locust or Grasshopper Pose) - Lie down on the floor on your abdomen. Keep your hands underneath your thighs.
Keep your legs straight and touching each other.
Now, try to lift your legs in the backward without bending your knees.
You can use your hands to give a little support to lift your legs.
Keep yourself for sometime in this position.
This pose need a lots of strength. So, for beginner, there is one more option which is called Ardh Shalabhasan.

Steps of Ardh Shalabhasan (Half Locust or Half Grasshopper Pose) Lie down on the floor on your abdomen. Keep your hands underneath your thighs.
Keep your legs straight and touching each other.
Now, lift only one leg in the backward…

Matsyasan or Fish pose - Steps and Benefits

Matsyasan (Fish pose) is counter pose of Sarvangasan (Shoulder Stand Pose). In Sarvangasan (Shoulder Stand Pose), we get stretch on back, neck etc. In Matsyasan (Fish pose), we get a stretch on upper and lower abdomen, front neck, front side of thigh etc. So, this pose should be done after Sarvangasan (Shoulder Stand Pose). We are going to learn Steps and Benefits of Matsyasan .

You might like our post How to do Shalabhasan or Grasshopper pose Steps of Matsyasan (Fish pose) - Sit on Padmasan (Lotus pose) first. Once settled on it, lie down on the floor.
Now, touch respective big toe with the fingers of respective hand, meaning right big toe with right hand fingers and vice versa.
Now, try to bend your neck towards the floor and try to touch crown of the head to the floor.

This is a Matsyasan (Fish pose). It does not need a strength like Sarvangasan (Shoulder Stand Pose), but need a practice to get a command over it.

Precautions to take before doing Matsyasan (Fish pose) - Consult …

Sarvangasan or Shoulder Stand Pose - Steps and Benefits

Sarvangasan (Shoulder Stand Pose) gives a good effect to thyroid glands functioning, which ultimately helps improving in functioning of whole body as Thyroid is called king of all glands. We are going to learn Steps and Benefits of Sarvangasan .

You might like our post How to do Shirshasan or Head Stand Pose Steps of Sarvangasan (Shoulder Stand Pose) - Lie down on the back for few seconds to get relax. Keep your legs closer to each other.
Now, lift your legs in upward direction perpendicular to the floor.
Once settled in this position, try to lift your waist using your hands. But take care that your legs will not go in the direction of your head like in the Halasan.
Keep your legs straight and keep your toes in upward direction.
Keep your eyes on the toes and keep your mouth shut.
Confirm that your body weight should be on your shoulder and neck.

This is the exact position of Sarvangasan (Shoulder Stand Pose).

Precautions to take before doing Sarvangasan (Shoulder Stand Pose) Consul…

basic preparation for exercise

Any exercise in the world needs a basic preparation like perfect time, equipment, space etc. Before starting any exercise, following are the basic things to be keep in mind before doing any exercise –

You might like our post Yoga Introduction
Don’t do any exercise before 4 hours after having food.Don’t have a food at least 40 minutes after doing exercise.Keep your mind fresh while doing an exercise as it will give you better results. So, it is always suggested to do exercise in the early morning.In case of yoga and fast pace exercise or running or cardio etc. keep at least one hour gap between two. For example, if you have done yoga, don’t do the running for next hour or vice versa.There is no fix or specific time for yoga but morning is always better time as you will get a fresh and non polluted air in the morning.Space for exercise should be clean. Do any exercise till you feel easy, comfortable and better. Don’t do over exertion, as it will harm your body. Perhaps, you will need …

Halasan or Plow pose - Steps and Benefits

As the position of our body in this asana looks like a farmer's plow, it is called hal (meaning plow) asan (meaning pose). This pose can be taken in different steps. We are going to learn Steps and Benefits of Halasan.

You might like our post How to do Paschimottanasana or Seated forward bend pose Steps of Halasan (Plow pose) - Lie down on the back with stretched body and legs (This is a foundation step).
Now, keep your hands on the floor, straight, in rest position and parallel to your legs.
Slowly lift your legs upward. As, it will be difficult in first attempt, bend your legs/knees to make it easy to lift in upward direction.
Now, try to lift your waist in upward direction. This will automatically push your legs toward your head. This also is difficult for the beginners. So, take the help of your hands to lift your waist.
Once you completely lifted and bent your waist, your feet will be almost near to your head.
Now try to bend your legs more in waist and try to touch the …

Paschimottanasana or Seated forward bend pose - Steps and Benefits

Paschimottanasan (seated forward bend pose) is seating on the floor by stretching your legs and bending yourself in front and trying to touch your knees by your head. In the initial stages, it is very difficult to even bend yourself in front direction. There are few easy steps that are helpful to get a command over this asana (pose). We are going to learn Steps and Benefits of Paschimottanasan.

You might like our post How to do Halasana or Plow pose In the HINDU philosophy, every day starts by praying LORD SURYA (SUN). So, as a habit, HINDU people does everything, heading themselves towards PURVA DISHA (EAST). So, Paschimottanasan means to stretch/bend your head and back towards front and keep it for sometime (seconds/minutes). This is called Seated forward bend pose. The same pose can be done by standing called Uttanasan (Standing forward bend pose).
It can be achieved in following ways.
Steps of Paschimottanasan (seated forward bend pose) - Step 1 -
Sit down on the floor with stret…

Shirshasan or Head stand pose - Steps and Benefits

Shirshasan is standing on your head with the help of your hands or forearms. It is exactly opposite to normally standing on to the feet. The exact position of this asana looks like below image. In this article, we will know, Steps and Benefits of Shirshasan.


But, for beginner, there are few steps to get a perfect command over it. You might like our post How to do Halasana Steps of Shirshasan (Head stand pose) – Sit on the knees and interlock the fingers of both the hands.
Keep interlocked fingers on the floor and keep crown of the head on it (palm of hands).

Shirshasan - step 1 Shirshasan - step 2 Slowly lift your legs in upward direction. Don’t keep legs straight until you can balance them properly in the air. 
Shirshasan - step 3 Once you will get a fine balance of the legs, try to make your legs straight.
Once your master the technique of keeping the legs straight, it can be a complete Shirshasan (head stand pose).
Beginner’s tip for Shirshasan (Head stand pose) - If you are b…

Yoga Introduction

Yoga is one of the great gifts given by Hindu Dharma to the world. It was introduced in India and has been followed by Indian people for long time (approximately since Vedic time). In earlier centuries, it was introduced by some great people to the world like Swami Vivekananda or few others.
You might like our post How to do Padmasana Yoga is useful not only for physical or mental preparation but it is also used for spiritual progress of the person. It is perfect for any type of person, of any age, gender, health and in any condition as well. Many studies have tried to determine the effectiveness of yoga as a complementary intervention for cancer, schizophrenia, asthma, and heart disease.
Yoga is beneficial in 3 ways: 1. Physical Increases stamina,
Useful in weight loss,
Increases flexibility of body,
Improvement in respiration and body energy,
Controls Blood Pressure, Diabetes etc.

2. Mental Stress management,
Meditation,
Metal calm,
Increases mental power.
You might like…

Padmasana or Lotus pose - Steps and Benefits

The Padmasana (Lotus Position ) is a cross-legged sitting asana originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established asana, commonly used for meditation, in the Hindu Yoga. This article will teach you Steps and Benefits of Padmasan.
You might like our post Basic preparations of Exercise


Steps of Padmasana (Lotus Pose) - Sit down on the floor and relax. Make your body feel comfortable.
Now, stretch your legs out in front and keep your back (bone) straight and erect.
Bend right knee and place the right foot on your left thigh, then bend your left knee and keep place left foot on your right thigh.
Keep your head straight and your spine erect.
Keep your breathing simple and normal.
Now, repeat the same process for another leg on top i.e. First bend you left knee and then right.
Beginner’s tip for Padmasana (Lotus Pose) - If you are beginner and just have started yoga, then you can use only one foot to bend at …