YOGA POSES

Yoga poses:

Child Easy Position – Sukhasana

 

1. Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower. .

2.Take 5-10 slow, deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly.

3. Repeat 5-7 times.

Benefits :

Helps focus awareness on breathing and the body; helps strengthen lower back and open the groin and hips.

Mountain – Tadasana

1. Stand with feet together, hands at your sides, eyes looking forward.

2. Raise your toes, then place them back down on the floor. Feel your heel, outside of your foot, toes and ball of your foot all in contact with the floor. Tilt your pubic bone slightly forward.

3.Raise your chest up and out

4.Raise your head up and lengthen the neck.

5. Push into the floor with your feet and raise your legs.

6. Breathe. Hold the posture. Breathe. As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet.

Hold for 5 to 10 breaths, relax and repeat.

Benefits :

Improves posture, balance and self-awareness.

Forward Bend or Extension – Uttanasana II

 

1. Begin standing straight in Mountain pose or Tadasana.

2. Inhale and raise the arms overhead. Exhale, bend at the hips, bring the arms forward and down until you touch the floor. Either grasp your ankles or just leave your hands on the floor and breathe several times.

3. Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths.

Benefits :

Stretches the legs and spine, rests the heart and neck, relaxes mind and body

 

Trikonasana – the Triangle

 

1. Start with your spread 3-4 feet apart, feet parallel. Turn your left foot 90 degrees to the left and your right foot about 45 degrees inward.

2. Inhale and raise both arms so they’re parallel with the floor.

3. Exhale, turn your head to the left and look down your left arm toward your outstretched fingers.

4. Take a deep breath and stretch outward to the left, tilting the left hip down and the right hip up. When you’ve stretched as far as you can, with your left hand reach down and come to rest against the inside of your calf, while your right arms points straight up.

4. Turn and look up at your right hand. Breathe deeply for several breaths.

5. Inhale, and straighten up. Exhale, lower your arms.

6. Repeat the posture on the other side.

Benefits :

Stretches the spine, opens the torso, improves balance and concentration.

The Child pose

Bala-asana - The Child Pose

1. Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down.

2. Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.

3. Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.

4. Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Come to the sitting position

5. Repeat the posture at least one more time.

Benefits :

Gently stretches and relaxes the shoulders, neck, back muscles and thighs.

The Wind Releasing Pose

Pavana-mukta-asana

 

1. Lie flat on the back .

2. Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor.

3. Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead.

4. Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor. Remain holding the knee.

5. Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.

6. Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg.

Benefits :

1. Help to release gastrointestinal gas.

2. Improves other gastrointestinal problems like upset stomachs and constipation by stimulating the abdominal region.

 

Links :http:

http//www.santosha.com/asanas/

http://yoga.about.com/od/yogaposes/An_Index_of_Yoga_Poses.htm

 

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