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