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.

Supta Prasarita Padangustasana ( Reclining spread legged hand to big toe pose )

Supta Prasarita Padagustasana:

Steps:

1.  Lie in Samastithi ( Supine )
2.  Inhale and lift your arms above your head.
3. Exhale, bring arms and legs up simultaneously and catch the big toes with thumb, index and middle finger. Legs should be straight , knees should not be bend. Hips should be on the floor.
3. Inhale and spread (open up) your legs sideways holding your toes.

Coming out of Asana:

Exhale, bring back your legs and arms to the previous position. Inhale and bring your legs down to the floor and your arms above your head. Exhale and bring your arms down and back to Samastithi. 

Classification:

     -  Forward Bend
     -  Back Arch
     -  Symmetrical
     -  Lying / Supine
     -  Repeat / Stay

Focus:

      -  Abdomen
      -  Lower Back
      -  Calf muscles
      -  Hamstrings
      -  Thighs

      -  Groin

Modifications:

     -  if you can't hold your toes, you can hold your ankles, calf muscles or thighs.

Benefits:

      - Hamstring opening
      - Groin opening
      - Pelvic opening
    

Jathara Parivritti (Eka pada) [ Lower Abdomen Twist (one leg) ]

Jathara Parivritti (Eka Pada)

Steps:

1. Lie down in Samstithi ( Supine )
2. Inhale, lift your arms above your head, palms facing up.
3. Exhale, lift the left leg up, simultaneously lift your hands and catch the big toes with thumb, index and middle finger of left hand. Right hand by the side of your body. Knees should be straight. Hips should be on the floor.
4. Inhale, drop your left leg on the left side. Knees should be straight.

Coming out of Asana:

Exhale, bring left leg back to 90 degree, holding your toes. Inhale, drop your leg down and hands above your head and drop your hands down on exhale.

Repeat on the other side.

Classification: 

     -  Lateral
     -  Asymmetrical
     -  Lying / Supine
     -  Stay

Focus:

     -  Hips
     -  Hamstrings
     -  Groin

Modifications:

     -  with support ( strap or towel )

  

Side View

Benefits:

     -  Stretches hips, calves and thighs
     -  Opens Hamstrings and Groin
     -  Strengthen Knees

Supta Padagustasana (Eka Pada) [Reclining Hand to Big Toe (One Leg) Pose]

Supta Padagustasana ( Eka Pada )

Steps:

1. Lie down in Samastithi.
2. Inhale, lift your hands above your head, palms facing up.
3. Exhale, lift your (left) leg up, simultaneously lift your hands, catch up the big toes with thumb,index and middle finger with the left hand. Bring the right hand closer to your body. Hips should be on the floor.

Coming Out of Asana:

Inhale drop your legs down and both the hands above your head simultaneously. Exhale bring your hands closer to your body.

Repeat on the other side.

Classification:

     -  Forward Bend

     -  Asymmetrical

     -  Lying / Supine

     -  Stay

Focus:

     -  Abdomen

     -  Lower Back
     -  Calf muscles
     -  Hamstrings
     -  Thighs

                                              

Modifications:

    -  With support ( Strap or Towel )

Benefits:

     -  Stretches Hamstrings, Calves and Thighs.
     -  Stronger Knees
     -  Tones your abdomen muscles

                

Savasana (Corpse Posture)

Savasana:

Steps:

Samastithi in lying posture. Lying down relaxed, feet apart, hands by the side of the body, palms facing up, chin down, eyes closed.
Entire body relaxed, mind remain alert.


Coming out of Asana:

Turn to any one side and
come out of asana.

Classification:

     - Samastithi
     -  Symmetrical
     - Lying / Supine
     - Static

Benefits:

     -  Calms the brain and help to relieve stress and  mild depression
     -  Relaxes the entire body
     -  Reduces headache, fatigue, insomnia
     

Bhagiradhasana ( Sage Bhagiradha - One legged asana )

Bhagiradhasana :

Steps:

1. Stand in Samasthithi
2. Bend your right knee and keep the foot on the base of the thigh flat and balance on your left foot and raise your hands up and join your palms.
3. Inhale and raise your heels and balance your weight on the toes

Coming out of Asana:

Exhale and drop the heel down and come back to Samasthithi.
Repeat on the other side.

Classification:                                           

     - Back Arch
     - Asymmetrical
     - Standing
     - Static ( Stay )

Focus:

     -  Spine
     -  Thighs
     -  Improves Focus / Memory
     -  Balance

Modifications:

     -  No heel raise
     -  Placing the foot on your leg where its comfortable.
     -  Hands by your side
   
Benefits:

     - Improves balance
     - Improves Posture
     - Improves Concentration
     - Strengthen the ankles
     - Tones the muscles of legs, back and chest

Catuspada Pitham ( Four feet throne )

Catuspada Pitham:

Steps:

1.  Sit in Dandasana.
2.  Exhale bend your knees and keep them comfortably, soles of the feet on the floor, knees together, place palms slightly behind your body, fingers facing towards you, fingers together, lean comfortably on your palms.
3. Inhale, lift your hips up, arch your back and drop your head back, feet together, elbows straight, knees together, body straight, soles of the feet on the floor.

Coming out of Asana:

Exhale, lower down your hips, knees bent. Inhale straighten your legs, knees together, feet together, bring arms by the side of the body.

Classification:                         

     -  Back Arch
     -  Symmetrical
     -  Seated
     -  Dynamic / Static

Focus:

     -  Arms / Wrist / Shoulders
     -  Chest
     -  Legs

Modifications:

     -  Raise as much as you can
     -  Legs apart
     -  Knees apart
     -  Fingers facing backwards

Benefits:

     -  Strengthen the Arms, Wrist, Shoulders
     -  Stretches the whole upper body
     -  Increases flexibility
     -  Strengthens Thighs and Core.

Purvatanasana ( Upward Plank Posture )

Purvatanasana:

Steps:

1.  Sit in Dandasana, legs stretched out in front, feet together, Spine straight, arms by the side of the body and palms on the floor. Shoulders relaxed, chin down, eyes closed.
2.  Exhale, place your palms slightly behind your body, fingers pointing towards you, fingers together, legs straight, feet together, knees together.
3.  Inhale, lift your hips up fully, drop your head back, soles of the feet should be on the floor, feet together.

Coming out of Asana:

Exhale, gently lower your hip to the floor, head looking straight, legs stretched out, feet together, knees together. Inhale and release palms from behind the body and come back to the seated posture.

Classification:                                           

     - Back Arch
     - Symmetrical
     -  Seated
     -  Dynamic / Static

Focus: 

     -  Arms, Wrist
     -  Legs, Calf muscles
     -  Shoulders
     -  Chest
     -  Back muscles

Modifications:

     -  Lift as much as you can
     -  Place heels instead of Soles

Benefits:

     -  Strengthen the Arms, Wrist and Legs
     -  Stretches the Shoulders and Chest
     -  Stretches the Calf muscles and Ankles
     -  Stretches the Hamstrings

Supta Padagushtasana (Reclining Hand to Big Toe Pose)

Supta Padagushtasana :

Steps:

1.  Lie in Samastithi ( Supine )
2.  Inhale and lift your arms above your head.
3. Exhale, bring arms and legs up simultaneously and catch the big toes with thumb, index and middle finger. Legs should be straight , knees should not be bend. Hips should be on the floor.

Coming out of Asana:

Inhale lift your arms above your head and drop your legs down simultaneously. Exhale and bring your arms by your side.

Classification:

     -  Forward Bend
     -  Symmetrical
     -  Lying / Supine
     -  Repeat / Stay

Focus:

     -  Abdomen
     -  Lower Back
     -  Calf muscles
     -  Hamstrings
     -  Thighs

Modifications:

    -  With support ( Strap or Towel )

Benefits:

     -  Stretches Hamstrings, Calves and Thighs.
     -  Stronger Knees
     -  Digestion is improved
     -  Tones your abdomen muscles

Apanasana ( Lower abdomen Posture ) Knee to Chest Pose

Apanasana:

Steps:

1.  Lie down on your back. Bend your knees, lift both the feet off the floor, palms on your knees.
Elbows should be straight, shoulders should be relaxed. Inhale in this Position.
2.  As you exhale, bend your knees closer to your chest ( arms should not pull the knees ) Elbows bent and hips still on the floor.

Coming out of  Asana:

Inhale move knees away from the chest. Then stretch your legs and hands by your side.

 Classification:

      -  Forward Bend
      -  Symmetrical
      -  Lying / Supine
      -  Repeat / Stay

Focus:  

     -  Abdomen
     -  Lower Back
   
Benefits:

     -  Improves digestion
     -  Relieves back pain
     -  Reduces bloating
     -  Relieves constipation
     -  Best pose to relieve gas

Variation

Dvipada Pitham ( Two leg Throne / Stool )

Dvipada Pitham:

Steps:

1.  Lie down in Samastithi ( Supine )
Back straight, arms on the floor and closer to your body. Look up, Chin down and close your eyes.
2. Exhale, bend your knees. Hands should clasp your ankles and knees closer to your body.
3. Inhale, raise your hips. Make sure your knees shouldn't open up.

Coming out of Asana:
Exhale, Gently bring the hips  down back to the floor. Inhale and stretch your legs back  to Supine / Lying position.

Classification:

     -  Back Arch
     -  Symmetrical
     -  Lying / Supine
     -  Repeat / Stay

Focus:

     -  Lower Back
     -  Chest
     -  Neck / Spine

Variation

Modifications:

     -  Feet apart
     -  Raise up as much as you can
     -  Hands by your sides
   
Benefits:

     -  Opens Chest, Neck, Spine
     -  Calms the Brain
     -  Stimulates abdominal organs,
 lungs and thyroid glands.
     -  Improves digestion
   

Variation

Variation

Urdhva Prasrita Padasana ( Upward extended feet Posture )

Urdhva Prasrita Padasana:

Steps:

1. Lie down on your back ( Supine )
Feet together, eyes closed, chin down, palms on your side.
2. Inhale and lift your arms above your head.
3. As you exhale, lift your legs ( 90 degrees )  and bring down your hand to the floor simultaneously. Spine still should be on the floor.

Coming out of Asana:

Inhale, lift your arms up and lower your legs down to the floor. Exhale and bring down your arms down by your side.

Classification:

     -  Forward Bend
     -  Symmetrical
     -  Lying / Supine
     -  Dynamic / Static

Focus:

     -  Lower Back
     -  Abdomen
   
Modifications:

     -  Against the wall
     -  With support ( Strap or a towel )

Benefits:

     -  Strengthens the lower back muscles
     -  Tones your abdomen muscles
     -  Improves your posture
     

Bhujangasana ( Serpent Posture )

Bhujangasana:

Steps:

1. Lie down on the abdomen ( Prone Position ). Forehead touching the ground, arms by your side, palms facing up. Feet and knees together. Toes turned out.
2. Inhale, lift your chest and then head up. Palms on the floor facing up. Feet still on the floor.

Coming out of Asana:

Exhale, bring your head down and then your chest down and come back to the prone position.

Classification:

     -  Back Arch
     -  Symmetrical
     -  Prone / Lying
     -  Repeat / Stay

Focus:

     -  Spine

Variation

     -  Lower back
     -  Chest
     -  Arms and Shoulders

Benefits:

     -  Decreases stiffness in the  lower back
     -  Improves spine flexibility
     -  Stretches muscles in the shoulders, chest and abdomen.
     -  Strengthens the spine

Cakravakasana ( Cakravaka Bird )

Cakravakasana:

Steps:

1. Sit in Vajrasana. 

2. Inhale stand on your knees and raise your hands above your head. Upper body straight. 

3. Exhaling bend forward and place your palms on the floor. Look down.

4. On inhaling, come on your knees, palms on the floor, elbows straight, look straight, simultaneously raise your left leg up and your right leg on the floor toes pointing outside. knees straight. Back slightly arched.

Coming out of Asana: 

Exhaling, go back to Balasana ( Vajrasana forward bend ) 

Inhale and repeat on the right side. 

Exhaling, go back to Balasana ( Vajrasana forward bend )

Inhale, stand on your knees with hands stretched above your head

Exhale and sit back in Vajrasana

Classification:

     -  Back Arch

     -  Asymmetrical

     -  Kneeling

     -  Lateral

     -  Dynamic / Static

Focus:

     -  Back / Spine

     -  Neck

     -  Shoulders

     

Modifications:

                                                                                     

Variation1

      -  Without leg raise

      -  Pillow / Blanket under your knees

      -  Pillow / Blanket under your ankles

Benefits:

     -  Spine flexibility

     -  Relieves lower, middle, upper back pain

     -  promotes healthy digestion

     -  Improves abdominal strength

Variation2