Halasana ( Plough posture )

 Halasana:

Steps:

1. Lie down in samastithi.

2. Exhale lift both your legs along with your hips and bring it all  the way above your head. keep your arms slightly folded and palms supporting your lower back. Keep your eyes closed and chin down at all times, knees straight.

3. On inhaling, slowly bring back your legs perpendicular to the floor.  Shoulders firmly pressed on the ground and Chin should be locked. Palms still supporting the back.

4. Exhale, from Sarvangasana lower both the legs towards and beyond the head and toes should be touching the ground. 

Coming out of Asana:

On inhaling,  bring your legs back straight to Sarvangasana.

Exhaling, take your legs back to the previous position. 

Inhale gently drop your legs down without lifting your head up.

Modification

Classification:

     -  Inversion

     -  Forward bend

     -  Symmetrical

     -  Lying / Supine

     -  Stay

Focus:

     -  Abdomen

     -  Hamstrings

     -  Thighs

     -  Shoulders

     -  Spine

Modifications:

     -  Pillow / chair / wall can be used behind, if your feet can't reach the floor.

     

Benefits:

     -  Calms the brain

     -  Stimulates the abdominal organs and the thyroid gland

     -  Stretches the abdominal organs and the thyroid gland

     -  Reduces stress and fatigue

     -  Therapeutic for backache, headache, infertility, insomnia, sinusitis

  

Sarvangasana ( Shoulder Stand )

 Sarvangasana:

    Steps: 
    1.  Lie down in Samastithi.

    2.  Exhale lift both your legs from hips and bring it          all  the way above your head. keep your arms 

    slightly folded and palms supporting your lower 

    back. Keep your eyes closed and chin down at all 

    times, knees straight.

3. On inhaling, slowly bring back your legs perpendicular to the floor.  Shoulders firmly pressed on the ground and Chin should be locked. Palms still supporting the back.

Coming out of Asana:

On exhaling, take your legs back to the previous position. Inhale 

gently drop your legs down without lifting your head up.

Classification:

     -  Inversion

     -  Symmetrical

     -  Lying / Supine

     -  Stay

Focus:

     -  Back

     -  Shoulders

     -  Neck

     -  Legs

Modifications:

     -  With support ( resting your feet against the wall )

     -  Keeping the legs against the wall 

Benefits:

     -  Improves digestion

     -  Stimulates thyroid, prostate glands, abdominal organs

     -  Relieves varicose veins, constipation

     -  Treats Insomnia

     -  Helps in weight loss

     -  Reduces stress and tension in neck and shoulders

    

Caturanga Dandasana ( Four limb stick posture )

Caturanga Dandasana:

 Steps:

1. Stand in Samastithi
2. Inhale and lift your arms from the front.
3. As you exhale bend down, keep your palms on the side of your feet and knees straight.
4. Transfer your weight into your hands. Hold your breath and throw back both your legs back, only palms and toes should be on the ground.
5. Inhale and arch your back and look straight. Make sure your elbows are straight. Knees and abdomen up ( shouldn't touch the floor ) Only palms and toes should be on the floor.
6. Exhale and lift your hips and look down at your feet.

Coming out of Asana:

Inhale and arch your back to Urdhva mukha svanasana.
Exhale and lift your hips to Adho mukha svanasana.

Hold and jump forward, legs should be between your palms.

Inhale and raise up.
Exhale and bring your hands down to Samastithi.

Classification:

     -  Back arch

     -  Symmetrical

     -  Standing

     -  Dynamic / Stay

     -  Samastithi

Focus:

     -  Wrist

     -  Arms

     -  Abdomen

     -  Lower back

Modifications:

     -  Keeping the knees down 

     

Benefits:

     -  Building and toning of Abdominal muscles.

     -  Strengthens the arms, shoulders and leg muscles.

     -  Strengthens the Upper and Lower back.

   

Uttita Parsva Konasana [ Parsva Bheda ] Extended Side Angle Pose [ Lateral ]

 Uttita Parsva Konasana [ Parsva Bheda ] 

Steps:

1. Stand in Samastithi.

2.  From Samastithi, take a wide step. Turn your left foot slightly turned out.

3. Inhale and lift your hands by the sides.

4. Exhale and bend laterally and keep your palms outside the left foot (aligned) and raise the right    hand up (stretch) and look at the raised palm.

 5. Inhale, bend your right hand at the shoulder, 

 so that your biceps touch your ears.

Coming out of Asana: 

Exhale and raise your hands back again. Inhale and come back to the standing position. Exhale drop your hands down and feet together.

Repeat on the other side.

Variation

     l

Classification:

     -  Lateral

     -  Standing

     -  Dynamic / Stay

     -  Asymmetrical

Focus:

     -  Abdomen

     -  Hips

     -  Spine

     -  Knees

Variation

Modifications:

     -  If you can't keep your hands down by your foot, you can place your elbows on your thighs.

Variations:

     -  If you are flexible enough, you bring the respective hand underneath the thighs, bring the other hand behind the back, lock the fingers and look up.

Modification

Benefits:

       -  adequate stretch for the toes, ankles, knees, calves, hips and entire leg region.

       -  improves digestion

       -  abdominal organs are stimulated

       -  stamina is increased

       

UpaVistaKonasana ( Wide-angle Seated Forward Bend )

 UpaVistaKonasana

Steps:

1. Sit in the floor with legs stretched straight in front.

2. Move the legs sideways one by one and widen the distance between them as far as you can. Keep the legs extended throughout and see that back of the entire legs rests on the floor.

3. Inhale, raise your hands up. Exhale bend forward and catch the big toes between the respective thumbs and index and middle fingers.

4. Keep the spine erect and extend the ribs. Pull the diaphragm up and hold the pose for a few seconds with deep breaths.

5. Exhale, bend forward and rest the head on the floor. Then extend the neck and place the chin on the floor.

6. Then clasp the feet the hands and try to rest the chest on the floor. Stay in this position.

Coming out of Asana:

Inhale, raise the trunk off the floor and release the hold and the feet, bring them together and relax.

Classification:

      -  Forward Bend

      -  Symmetrical

      -  Standing

      -  Dynamic / Static

Focus:

      -  Abdomen

      -  Hamstrings

      -  Groin

Modifications:

   

      -  If you can't catch hold of the toes, hold your ankles or knees.

      -  Bend forward as much as you can.

      

Benefits:

      -  Stretches the hamstrings and Groin

      -  Helps the blood to circulate properly in the pelvic region.

      -  It improves flexibility in legs, shoulders, hands, neck, arms and spine.

      -  Stimulates and tone your abdominal organs and improves digestion

      

 

                                                                                                              

Genral FAQ

General Questions and Answers:

1. Can I practice or learn Yoga through this blog spot or in general any websites?    

     NO Yoga have to be learnt from a proper teacher and have to be done under teacher guidance. This blog is for reference for who regularly practice Yoga.

2. The benefits listed for each asana will really work?
     The benefits listed for each asana will work if done classically that is without any modifications.
The benefits will change for each Modification and Variation that we do.

3. What if I can't do the postures classically?
     Postures can be modified according to once body limits.  A certified teacher knows how to modify an asana for each individual needs.

4.  What is Yoga Therapy?

      Using Asana, Pranayama and Meditation for treating any specific ailments is Yoga Therapy. 

Generally Therapy is done one-on-one and its modified according to one's needs. 

5. Yoga Therapy Vs Physical Therapy?

    The participant will be treated in all ( Physical, Mental & Spiritual) levels not just physically like Physical therapy.

    
       
   

Jathara Parivrittti (Parsva Beda ) [ Lower Abdomen Twist (Lateral) ]

Jathara Parivritti (Parsva Beda)

Steps:

1. Lie down in Samastithi.
2. Inhale, stretch your sides upto the shoulder level, Palms on the floor.
3. Exhale, gently turn your head to left side. Inhale, in this position.
4. Exhale, take small steps and move your right leg to the right side. left leg should follow it. Upper body should be straight. Stay in this position.

Coming out of Asana:

Inhale, bring both feet to the center. Exhale here. Inhale and turn your head back straight. Exhale and bring your arms by the side of your body.
Repeat on the other side.

Classification:

     -  Lateral
     -  Asymmetrical
     -  Lying / Supine
     -  Stay

Focus:

     -  Hips
     -  Lower abdomen
   
Benefits:

     -  Improves digestion
     -  Strengthen your hips and lower abdomen muscles.