Shavasana, Savasana Yoga (Corpse Pose) Benefits and Steps
The Sanskrit word shava means corpse. This pose looks like
sleeping pose. It is very simple and everyone can do this asana.
But friends this pose needs lots of concentration. You have to
concentrate on each part of the body.Beneficial for improving
concentration, curing insomnia, calming mind, releasing
stress,fatigue and depression.Steps for Shavasana Corpse Pose1. Lie
flat on your back, like our sleeping pose. Legs should be
separated.2. Keep your arms at your side and your palms facing up.
Just relax.3. Close your eyes and breathe deeply and slowly through
the nostrils.4. Start concentrating from your head to your feet.
This means you are consciously relaxing your each part of the body.
Dont move ahead without relaxing particular part of the body.5. On
each inhaling and exhaling (breathing) think that your body is
totally relaxed. Let your tension, stress, depression and worry run
away on each exhaling.6. Those having good concentrations can
practice for a long time and others can practice for 3-5
minutes.Benefits of Shavasana Corpse Pose1. It relaxes your whole
body.2. Releases stress, fatigue, depression and tension.3.
Improves concentration.4. Cures insomnia.5. Relaxes your muscles.6.
Calms the mind and improves mental health.7. Excellent asana for
stimulating blood circulation.8. Beneficial for those suffering
from neurological problem, asthma, constipation, diabetes,
indigestion.Tips1. While practicing shavasana, if you feel drowsy
or sleepy you can breathe a bit faster and deeper.2. Always start
shavasana before practicing other yogasana and after ending
yogasana.3. Those finding difficult to practice in the morning or
evening can practice while sleeping at night.4. Concentration is
important.Ardha Matsyendrasana, Half Twist Yoga Pose Benefits and
Steps
Friends, lets understand the meaning of Ardha Matsyendrasana.In
Sanskrit language ardha means half, matsya means fish, indra means
king and asana means pose or posture. So it is called as Ardha
Matsyendrasana. Basically it is stretching of entire spinal cord.
Effective in strengthening the spine and bringing
flexibility.Meanings of Ardha Matsyendrasana as belowArdha =
HalfMatsya = FishIndra = KingAsana = PostureBenefits of Ardha
Matsyendrasana, Half Twist Pose1. Good for increasing the
flexibility and function of vertebrae of the spine.2. Stretches
back muscle and spine.3. Cures constipation and indigestion.4.
Helps to increases oxygen supply to the lungs.5. Releases stiffness
of hip joints.6. Beneficial for slipped disc patient.7. Cures back
problems.8. Increases blood circulation to pelvic region as well as
improves the function of reproductive organs.9. Effective to cure
menstrual problems in women.10. Helpful in treatment of diabetes,
constipation, spinal problems, Cervical Spondylitis, Urinary tract
disorder.Steps for Half Twist Pose, Ardha Matsyendrasana1. Sit in
vajrasana position or sit straight with stretching your legs in
front of you.2. Bend your left leg and try to touch your feet to
your right buttock as shown in the above image.3. Bring your right
leg outside of the left knee. Touch your feet to the ground. Keep
your spine erect.4. Exhale and turn your upper body to the right.
Hold your right feet with left hand and place your right hand
behind you are on the ground as shown in the above image.5. Breathe
normally and hold this posture for 20 to 30 seconds. After
practicing you can hold this posture for 3 to 5 minutes.6. Now
release this posture and repeat this cycle with bending right leg
and bringing left leg outside of the right knee. (i.e. Twisting the
opposite direction).Precautions for Half twist pose1. Should be
avoided during pregnancy and periods.2. Heart problems patient and
abdominal surgery should not practice this asana.3. Those suffering
from severe spinal problems should not practice.4. Should be done
under expert guidance and consult a doctor before practicing any
exercise.Natarajasana (Lord of the Dance) Yoga Pose Benefits and
Steps
Nat means Dance and Raja Means King. So this pose is called as
Nataraja Pose. This pose helps to improve the balance of the body,
concentration. Strengthens the muscles of hip, thighs and
chest.Steps for Natarajasana1. Stand straight on your yoga mat and
arms by your sides.2. While inhaling bend your right leg backwards
and hold with your right ankle with right hand as shown in fig.3.
Try to move your right leg upwards as much as you can.4. Extend
your left arm straight out in front. In the beginning you can take
help another person.5. Hold this posture for 20 30 seconds and keep
breathing normally. Now slowly come back to starting position.6.
Repeat this with left leg then right leg. Like this you can
practice for 3-4 repetition.Benefits of Natarajasana1. Strengthens
legs hips, ankles and chest.2. Helps to reduce weight.3. Stretches
the thighs, groin, and abdominal organs.4. Improves posture and
your balance.5. Improves digestive system.6. Good for Improving
concentration.7. Releases stress and calms the mind.Precautions for
Natarajasana1. Those suffering from low blood pressure should not
practice Natarajana.2. In the beginning take the support of your
friend to maintain proper balance.3. Doctor advice is must before
practice any exercise.4. Practice under expert guidance.Bridge
Pose, Setu Bandhasana Yoga Pose, Benefits and Steps
In sanskrit Bridge means Setu, Bandha means Lock and Asana means
Pose. The poses look like the shape of the bridge, so this pose is
called as bridge poses i.e. Setubandhasana. Basically this pose is
effective in relaxing the body and reducing stress. It stretches
the chest, spinal cord and neck.Benefits of bridge pose (Setu
Bandhasana)1. Strengthens legs, back neck and chest.2. Relaxes
whole body.3. Reduces stress.4. Calms the brain and reduces
anxiety.5. Good for pregnant women.6. Improves digestion.7. Cures
back pain.8. Cures insomnia.9. Maintains the normal blood
pressure.10. Improves blood circulation.Steps for bridge pose (Setu
Bandhasana)1. Lie flat on the ground and keep your arms at your
sides.2. Now lift your hips upwards as shown in fig as much you can
(Should not over-stretch) with the help of pressing your palms.3.
Keep breathing deeply in this position for some time for 20-30
seconds.4. Now relax by touching your hips to the ground i.e. your
starting position.5. Repeat this cycle for 3-4 times.Precaution for
bridge pose (Setu Bandhasana)1. Pregnant women should practice
carefully and should not practice with full force during
pregnancy.2. Should be practiced under expert guidance.3. Legs and
feet should be parallel.4. Those having injuries to the neck,
shoulder and spine problem should not practice.5. Always consult a
doctor before practicing any exercise.6. Pregnant women should
always consult a doctor in the last 6-9 months of pregnancy before
practicing Bridge pose to avoid any complications.Ardha Halasana
(Half Plough Pose) Yoga Pose Benefits and Steps
Half Plough Poseis similar to Uttanapadasana. Beneficial for
building six pack abs as well as curing stomach disorder.Ardha
means half and Hala means Plough so this pose is called as
Ardhahalasana (Half Plogh Pose).Steps for Ardha Halasana (Half
Plough Pose)1. In Ardha Halasana (Half Plogh Pose) you can raise
your one leg at a time or both legs perpendicular to the ground.2.
While lying on yoga mat just relax for a few seconds then inhale
slowly to raise your both legs upwards as shown in the above
image3. Your legs should be perpendicular to the ground and should
not bend.4. Hold your breath and posture for a few seconds.5. Now
exhale slowly and bring your legs again towards the ground.6.
Repeat this for 3 4 cycles.7. You can practice this by completing
one cycle by left leg then the right leg.Benefits of Ardha Halasana
(HalfPlough pose)1. Good for building six pack abs.2. Improves
digestion and appetite.3. Improves the function of blood
circulation.4. Cures menstruation disorders.5. Stimulates abdominal
organs.6. Reduces belly fats and lose weight.7. Cures stomach
disorders.8. Improve the function of digestion and removes gases.9.
Tone the thigh and hip muscles overall abdominal muscles.10. Good
to prevent hernias.11. Useful to cure arthritis and lumbar
spondylosis.Precaution Ardha Halasana (Half Plough Pose)1. Those
suffering from severe heart problem, severe back pain or high blood
pressure should not practice Ardha halasana.2. Should practice
under expert guidance.3. Women should not practice ardha halasana
after the second month of pregnancy or should consult a doctor
before practice.Naukasana, Boat Yoga Pose Benefits and Steps
In Sanskrit Nauka means Boat and Asana means Pose. So this asana
is called as Naukasana. While practicing boat pose you will see the
entire body takes a shape of a boat. This boat pose is beneficial
to cure many physical disorders. Basically naukasana helps to
strengthen the lungs, liver and pancreas. Helps to increases the
circulation of blood and maintain the sugar level.Benefits of
Naukasana (Boat-Pose)1. Helps to reduce belly fat.2. Improve the
function of digestion.3. Good for developing six pack ABS.4.
Regulates the function of pancreas, liver and lungs.5. Strengthens
abdominal muscles.6. Good for diabetes patient to maintain the
sugar level.7. Improves the blood circulation.8. Strengthens the
muscles of thigh, hips, necks and shoulder.9. Improves the function
of kidney, thyroids and prostate glands.Steps for Naukasana
(Boat-Pose)1. Lie flat on your back on the yoga mat with your arms
by your side.2. Relax in this position for some time and keep
breathing normally.3. Now inhale slowly and lift your both legs as
per shown in the above image.4. Keep legs straight and should not
be bent.5. Raise your upper body to touch your legs with both
hands.6. Try to maintain the angle of 45 degrees.7. Hold your
breath and the posture for 10-15 seconds. You can increase the time
of holding posture by practicing regularly.8. Now exhale slowly and
get back to your starting position.Duration3-4 repetitions daily
but should not overdo.Precautions for Naukasana (Boat-Pose)1.
Suffering from low or high blood pressure, hip joint pain,
arthritis,severe headache, migraine, hernia and ulcer patients
should not practice naukasana (Boat pose).2. Consult a doctor first
before practicing any exercise and practice under expert
guidance.3. Pregnant women should not practice this boat pose.4.
Avoid practicing during periods but if you are comfortable to
practice then go ahead.Uttanpadasana, Leg Raised Yoga Pose Benefits
and Steps
Raised leg pose is beneficial for those having back pain and
stomach disorder. Uttanpadasana is highly recommended for stomach
abs. People for flat stomach and for strong ABS love this exercise.
It is good for strengthening the abdominal muscles. You can
practice this asana by raising one leg at a time also.Benefits of
Uttanpadasana (The Raised-leg Pose)1. Cures stomach disorders like
acidity, indigestion and constipation2. Strengthens the abdominal
organs.3. Strengthens the back and hip and thigh muscles.4. Helpful
for those suffering from gas problems, acidity, arthritis pain,
heart problems and waist pain.5. Cures back pain.6. Helps to reduce
tone the stomach muscles.7. Helpful for loosing weight.8. Good for
diabetes patients.9. Improve the function of digestive systems.10.
Remove gases from the intestine.11. Good for increasing blood
circulation around the body.12. Help to reduce weight in the
abdomen area, thighs and hips.13. Excellent for 6 packs abs.14.
Improve the function of reproductive organs.Steps for Uttanpadasana
(The Raised-leg Pose)1. Lie flat on your back as shown in the above
image and breathe normally.2. Place your hand on either side and
palms should be facing down.3. Inhale slowly and lift the legs at
45 60 degree from the ground.4. Hold this posture for some time
(15-20 sec) to feel pressure in lower abs.5. While exhaling (Breath
out ) relaxes your posture by lowering legs i.e. (Starting
position)6. Repeat this for 3-4 times daily.Precautions for
Uttanpadasana (The Raised-leg Pose)1. Pregnant women should
avoidUttanpadasana for first few months. Should consult a doctor
before practicing this asana in the third trimester. Can take the
support of wall while practicing.2. Those suffering from high blood
pressure, slip disc, ulcer, or abdominal surgery should not do this
asana.3. Should not practice in days of periods. But if you are
comfortable doing this then there is no problem. Keep on doing
it.4. PracticeUttanpadasana (The Raised-leg Pose) should be
practice under expert guidance.5. Should consult a doctor before
practicing any exercises.Camel Pose, Ushtrasana Yoga Pose Benefits
and Steps
Ushtrasana pose known as camel pose. In Sanskrit ushtra means
Camel. The body looks like the shape of camel so it is called as
Ushtrasana. Specially good for a back problem, relaxing mind, blood
circulation, respiratory system, endocrine and nervous system.Steps
for Ushtrasana yoga pose (Camel pose)1. Sit on knees and bend
backwards.2. Hold right ankles or heel with right hand and left
ankle or heel with left hand.3. Now bend your neck and head
backwards as much as you can and push waist area slightly
forward.4. Breathing should be normal for 6 to 10 seconds in this
position.5. After 6 to 10 seconds return to the first position by
bending forward. Release your hands from heels. This is your one
round of Ushtra Asana. Repeat this for some more rounds.Benefits
for Ushtrasana yoga pose (Camel pose)1. Helps to increase chest
size and lungs capacity.2. Brings flexibility in chest, abdomen and
neck.3. Stimulates abdomen organs.4. Improve the function of the
respiratory system. Beneficial for Asthma patient.5. Activate whole
respiratory organs and nerves.6. Cures problems related to Neck,
Shoulders and back.7. Cures Vata, Pitta and kapha dosha.8.
Strengthens the back muscles.9. Stimulate thyroid gland.10.
Releases back pain.11. Increases blood circulation to brain.12.
Helps to improve Posture.13. Reduce the fats on the stomach.14.
Improve digestion.Precautions for Ushtrasana (camel) yoga pose1.
Those having problems related to neck, knee and back injury should
not perform this asana.2. Lower back pain patients should avoid
this asana.3. Person suffering from high or low blood pressure and
migraine should avoid this asana.4. Insomnia (Sleeping disorder)
patient should avoid.5. Practice under expert guidance. Because
this pose may cause back pain or neck injuries.6. Consult a doctor
before practicing yogasana to find the root cause of your
problem.Vajrasana (Diamond Pose) Benefits
Vajrasana is the simple asana which can be practiced after lunch
or dinner also. Vajrasana is also known as diamond pose which is
best for practicing breathing exercises and meditation. Regular
practice makes you stronger and healthier.Steps1. Sit on the flat
floor and fold your legs as shown in the above image.2. Keep the
spine straight and close the eyes.3. Keep the right palm on right
knee and left palm on left knee.4. Now start to inhale slowly then
exhale.5. When you exhale try to think that your disorders are
coming out from your nose.6. Repeat these steps for 5 minutes and
take a rest. You can increase the time for 15 minutes.Benefits of
Vajrasana1. Calms the mind and bring stability in mind.2. Cures
constipation, acidity, increases digestion process.3. Those
suffering from gas problems can practice immediately after lunch or
dinner.4. Helps to get rid of back pain.5. Cures stomach
disorder.6. Cures urinary problems.7. Strengthens the sexual
organs.8. Increases blood circulation.9. It is preferred for
meditation and concentration.10. Helps to reduce obesity.11.
Strengthens the thigh muscles.12. Acts as pain killer in arthritis
patients.DurationPractice vajrasana for 15 to 20 minutes after
lunch or dinner. You can increase the period as long as you can.
You can practice before having food also.Precautions1. A person
suffering from joint pain should not practice this asana.2. Should
practice under expert guidance.Virabhadrasana (Warrior Pose)
Benefits
Excellent exercise for pregnant women. This pose looks like a
soldier in the position of war so it is Called as Virabhadrasana
(Warrior Pose). Lets see how to practice and what are the
benefits.Steps for Virabhadrasana (Warrior Pose)1. Stand straight
with your legs by keeping distance 3-4 feet between each other.2.
Inhale and raise the both hands parallel to ground and turn your
head to the right.3. While exhaling slowly turn your right foot at
90 degrees to the right.4. Slowly bend your right knee. Keep in
mind that right thigh should be parallel to the ground. Stay in
this position for some time. Breathe deeply for 4 times.5. After
this come to your original standing position breathe normally. And
perform the same steps for left leg by turning head to left.6.
Repeat this cycle for 4-5 times.Benefits Virabhadrasana (Warrior
Pose)1. Gives flexibility to the entire body.2. Gives strength to
the legs, arms, lower back and tones your lower body.3. Strengthen
the abdominal organ.4. Improve blood circulation throughout the
body.5. Act as a stress reliever.6. Relieve pain during
menstruation days in women.7. Relieve back pain.8. Increases
stamina and improve balance in the body.9. Virabhadrasana calms the
mind and improve concentration.Precautions for Virabhadrasana
(Warrior Pose)1. Person suffering from high blood pressure should
not do this.2. Pregnant women should perform this asana under
expert guidance.3. Pregnant women should stand near a wall so you
can support yourself if necessary to balance your body.4. Those
suffering from hypertension should not practice.5. Pregnant women
should not over do and should maintain the balance.6. Those
suffering from spinal problem should not practice virabhadrasana.7.
Those suffering from neck problem need not to turn left or right.
You can keep looking forward.8. Person suffering from Diarrhea
should not practice.9. Consult a doctor before practicing
virabhadrasana (warrior Pose) to avoid any complication if you are
suffering from any spinal disorder.Trikonasana (Triangle Pose)
Benefits(see mozilla web toolbar)
Trikona means Three angles and Asana means Pose in Sanskrit.
This asana look like the triangle shape so it is called as
Trikonasana. This asana stretches the muscles and improve the
functions of the body. This is a good exercise for pregnant
women.Steps for Trikonasana (Triangle pose)1. First to stand by
keeping distance between two feet as shown in the above image.2.
Now turn your right leg at around 90 degrees as shown in fig.3.
While inhaling raise the both hands in the upward direction in such
a way that they will be parallel to the ground and palms facing
downwards.4. Now bend at right side while exhaling and your left
hand facing towards the ceiling and right hand touching your right
toe as shown in fig.5. Keep your eyes facing towards the ceiling
(towards the left palm) and do not bend forward or backward.
Pregnant women should take care of her balance. You can take
support of a wall or your friend to maintain the balance.6. Keep
inhaling deeply and while exhaling relax the body more and more.7.
Stay for 1-2 minutes in this posture.8. Now inhale and get back to
original position.9. Repeat from bending left side then the right
side.Duration Repeat 3-5 times from both sides.Benefits of
Trikonasana(Triangle pose)1. Stimulate and improve the function of
blood through the entire body.2. Strengthens and stretches the
hips, back, arms, thighs and leg.3. Reduces blood pressure, stress
and anxiety.4. Cure indigestion.5. Gives flexibility to groins,
hamstrings and hips.6. Transactional calm the mind.7. Stimulate the
function of kidney.8. Helps to remove fats from the waist and
thighs.9. This asana improve the balance and increases
concentration.Precaution1. Low or High blood pressure patient
should not practice trikonasana.2. Those suffering from back and
spinal injuries should not perform trikonasana.3. Practice under
expert guidance and consult a doctor before practice asana.
Especially pregnant women if there are any
complications.Paschimottanasana (Forward Bend Pose) Benefits
Paschima means your back and Uttana means stretching. This asana
covers the stretching of the whole body from head to heels so it is
called as Paschimottanasna.Benefits of Paschimottanasana (Seated
Forward Bend Pose)1. It acts as a stress reliever.2. Reduces fatty
deposits in the abdomen.3. Remove anxiety, anger and
irritability.4. Calms the mind.5. Stretches the spine and brings
flexibility.6. Good for constipation and digestive disorder.7.
Useful for increasing height.8. Regular practice cure impotency and
enhance the sexual power.9. Tones the abdominal pelvic organs.10.
Balance the menstrual cycles.11. This asana is recommended
especially for women after delivery.Steps for Paschimottanasana
(Seated Forward Bend Pose)1. Sit down straight with your legs
together by stretching in front of you. keep your head neck and
spine erect.2. Place the palms on your respective knees.3. Now bend
your head and trunk slowly forward to catch the toes with the
thumb, index and middle fingers without bending knees.4. Take a
deep breath and exhale slowly. Try to touch your head to your both
knees as shown in above image.5. Bend the arm and try to touch the
elbow on the floor.6. Exhale completely and holding out your breath
stay in this posture for a few seconds.7. After few seconds slowly
return to your starting position.8. breathe normally.9. Repeat this
for 3-4 times.Precautions for Forward Bend Pose1. Pregnant women
should not practice Paschimottanasana.2. Person suffering from slip
disc orsciatica problem, asthma should avoid Paschimottanasana.3.
Ulcer patient should not practice.Balasana (Childs Pose)
Benefits(see mozilla web toolbar)
Excellent yoga exercise for those suffering from Back pain. The
pose is know as Balasana (Child Pose). This pose stretches and
relaxes the spine.Steps for Balasana (Childs Pose)1. To start the
asana first sit on knees with buttocks touching on your heels.2.
Place your hand on thighs and palms down. Maintain the position of
thighs as shown in the above image.3. While exhaling slowly bring
your chest between your knees and swinging hands forward as shown
in the above image.4. Breathe gently and hold the posture for 2 to
3 minutes.5. After this inhale slowly and return to starting
position.6. Repeat this asana for 5 to 10 times.Benefits Balasana
(Childs Pose)1. Stretches and Strengthens muscle of hips, thighs
and ankles2. Helps to relieve stress and fatigue.3. Increases blood
circulation.4. Helps to cure back pain.Precautions1. You can use
pillows under your forehead if it is difficult to place on the
floor.2. If suffering from knees injuries or diarrhea should not do
this asana.3. Those suffering from high blood pressure should not
practice.Marjariasana Cat Pose Benefits(see mozilla web
toolbar)
Marjari means Cat and asana means pose so it is called
Marjarisana (cat pose). From cat also we can learn the lesson in
yoga. Marjari incorporate excellent stretch in yoga workout.Step
for Marjariasana Cat Pose1. Build a pose like a cat as shown in the
above picture.2. Arms should be perpendicular to the ground and
hand should be flat to on a ground.3. Look straight.4. While
inhaling raise your head back and push your navel downwards.5. Hold
this cat position and take a deep breath.6. As you exhale curl your
head inward and press the middle of your back towards the ceiling,
rounding your spine upward.7. Hold this position for some seconds
before you come to table like stage.8. Continue for 5 to 6
round.Benefits of Marjariasana (Cat Pose)1. Give flexibility to the
spine.2. Improve digestion.3. Improve your blood circulation.4. It
relaxes the mind.5. Releases back pain.6. It tones the
abdomen.PrecautionPlease practicemarjariasana in expert guidance or
consult a doctor if you are suffering from any abdominal, back or
neck problem.Sarvangasana Shoulder Stand Pose Benefits
Sarvanga means whole body part and asana means pose. This asana
provides benefits to whole body so in Sanskrit it is called
Sarvangasana. It is also known as shoulder stand pose.Steps for
Sarvangasana1. Lie on your back. Join the legs together and relax
whole body.2. Keep the palm flat on the ground.3. With the help of
pressing palm on the ground raise both the legs upwards straight at
90 degree angle from the floor.4. Now raise your back and legs up
into the vertical position taking support of hand by touching your
chin to your chest.5. Breathe gently in this position.6. Maintain
the posture for 1 to 3 minutes.7. Repeat this cycle for 2-3
times.Benefits of Sarvangasana1. Sarvangasana Improves Overall
Health.2. It improves blood circulation.3. Its good for the
digestive system.4. It strengthens and cures back pain.5. Helpful
in sexual disorder. Improve function of sex organ.6. It improves
the resistance power of the body.7. Improve function of
reproductive organ in both men and women.8. Regular practicing of
Sarvangasana helps in weight loss.9. It controls the blood sugar
level and correct the improper functioning of pancreas.10. Those
suffering from sleep disorder it promotes deep restful sleep.11.
Cures thyroid problems.12. Improve function of digestion13.
Beneficial for those who suffer from headaches but should not
practice at the time of the headache.14. It improves the function
of the ovaries.15. Itincreases efficiency of the reproductive
organs.16. It keeps your face bright and remove dark
circle.Precaution1. People suffering from eye problems, blood
pressure, heart or thyroid disease should avoid this asana.2.
Should be avoided during pregnancy and periods.3. Should be
practiced on an empty stomach.4. Consult your doctor before
practicing Sarvangasana and practice under expert guidance.Baddha
Konasana Butterfly Pose Benefits and Steps
Benefits of Baddha Konasana Butterfly Pose1. This asana is very
beneficial for pregnant women in easy and smooth delivery.2.
Stimulate and improve the function of reproductive system in men
and women.3. Cures health of reproductive system.4. Improves blood
circulation.5. It helps to stimulate the abdominal organs, prostate
glands, bladder and kidneys.6. It acts as a stress reliever.7. It
helps in curing menstruation problems.8. Improve flexibility in the
groin and in the hip region and gives a good stretch for inner
thighs, groins and knees.Steps for Baddha konasana Butterfly Pose1.
Sit straight on the floor with erect spine and bend your knees by
bringing feet as close as possible. Try to touch the soles of your
feet each other.2. Hold your feet tightly with your hands.3. Inhale
deeply. While exhaling press the thighs and knees downward toward
the floor by pressing your elbows on thighs or on the knees.4. Keep
breathing normally and start flapping like a butter fly by bringing
thighs up and down slowly.
Baddha Konasana is the best exercise for pregnant women. For
easy and smooth delivery you have to practice some simple and safe
yoga poses.This is very well known best exercise for pregnant
women. It looks like a butterfly flapping its wings so this pose is
called as butterfly pose.Precautions1. A person suffering from
groin and knee injury should not perform this asana. If you are
able to perform then keep the blanket under your thighs for
support.2. Avoid Baddha Konasna in menstruation days or practice it
with expert guidance.3. Sciatica patients should not practice this
pose or you can use pillows to sit.Pavanamuktasana Wind Removing
Pose Benefits
Pawana muktasana knows as Wind Removing Pose. It is beneficial
to cure gas problems and poor digestion. Regular practice of
Pawanmuktasana help to stimulate bowel movement which is very
necessary for removing waste material.Steps of Pawanmuktasana1. Lie
flat on your back and keep the legs straight and relax breath
deeply and rhythmically.2. Inhale slowly and lift the legs and bend
in the knee. Bring upwards to the chest till your thigh touches to
stomach3. Hug your knees in place and lock your fingers.4. Try to
touch the knee with your nose tip. This is not easy in first time.
But regular practice you can do this. Hold this position for 20 to
30 seconds. You can extend it till 1 minute as per your
capability.5. Now exhale slowly and come back to the original
position that is Shavasana (Lie straight)6. This is very beneficial
for stomach abs. The results are very impressive.7. Practice 3 to 5
cycles each day.Benefits Pavanamuktasana1. Pavanamuktasana cures
acidity Indigestion and Constipation.2. pavanamuktasanais very good
for all abdominal organs.3. Regular practicepavanamuktasana cures
gastrointestinal problems.4. Helpful for those suffering from gas
problems, acidity, arthritis pain, heart problems and waist pain.5.
Strengthens back muscle and cures back pain.6. It gives flat
stomach. Everyone should practice this asana for flat stomach.7.
Pavanamuktasanais very beneficial for reproductive organ and for
menstruation disorder.Pracaution:Those suffering for high blood
pressure, Slip disc, Ulcer should not do this asana. In pregnancy
and menstruation women should not practice this.Halasana Plow Pose
Yoga Benefits
In Sanskrit Hala means Plough and asana means pose. So it is
known as Halasana (Plough pose). In this position body shows the
shape of the Plough. This pose gives flexibility to spine as well
asstrengthens the back muscles. The steps and benefits of Halasana
(Plow Pose) as follows.Steps1. Lie on your back. Join the legs
together. Relax the whole body (Shavasana position).2. Keep the
palm flat on the ground. Keep breathing normally.3. While exhaling
press the palm on ground and raise both the legs upwards straight
then try to touch the ground just behind.4. Breathe slowly and hold
the posture for several minutes (1-2 minutes).5. Now slowly release
the pose to return to Shavasana.6. Repeat this for 3-5 times.Note:
For maximum benefits Practice Bhujangasana immediately after
Halasana (Plow Pose)Benefits of Halasana (Plow Pose)1. Improves
digestion and appetite.2. Effective in Weight Loss.3. Strengthens
the abdominal muscles.4. Beneficial for diabetic people. Those
people should do this regularly.5. It helps to make spinal cord
strong and flexible.6. Cures the symptoms of menopause.7. It helps
to reduce stress.8. It normalizes blood-glucose level and
stimulates the internal organs.9. It stimulates the reproductive
organs.Precaution:1. Those suffering from hernia, slipped disc,
sciatica, arthritis of the neck, high blood pressure or any serious
back problem, should not do practice halasana.2. Should practice
under expert supervision. In days of periods women should not
practice this asana.3. Pregnant women should not practice
halasana.Surya Namaskar Sun Salutation yoga benefits
Surya means sun and Namaskar Means Salutation. Suryanamaskar is
the complete body workout. It is Very effective in weight loss
program. Only in suryanamaskar (Sun Salutation) there are 12
different yoga poses which gives total exercise to whole body. By
practicing the sun salutation regularly, we can become active and
strong in our whole life.Morning is the best time to practice
Suryanamskar (Sun Salutation). But dont eat anything for 5 hours
prior to Surya NamaskarSteps for Surya NamaskarSurya Namaskar (Sun
Salutation)is the combination of 12 different asana (Yoga poses).1.
PranamasanaStand straight and erect in such a way that your face is
in the direction of the sun. Both feet should be touching each
other. Bring your hands close to your chest by touching palm to
palm called Namaskar ( Salutation).2. HastauttanasanaTake a deep
breath and raise your hand in upward direction.3. PadahastasanaNow
breathe out slowly and bend forward. Hands should be lined with
your feet and head touching your knees.4. Ashwa
SanchalanasanaInhale slowly and extend the right leg back and drop
the knee to the ground. Bend the left knee and hands should be firm
with the ground.5. ParvatasanaDuring exhaling bring the right leg
back to join the left leg. Raise your buttocks upwards forming
triangle.6. Ashtanga NamaskarExhale until your feet, knees, hands,
chest, forehead touches the ground. Hold the breath.7.
BhujangasanaOn inhaling raise your head in an upward direction and
bend in backward direction as much you can. It is called
bhujagasana pose.8. ParvatasanaNow exhale slowly and make upward
arc as shown in fig.9. Ashwa SanchalanasanaInhale slowly and extend
the right leg back and drop the knee to the ground. Bend the left
knee and hands should be firm with the ground.10. PadahastasanaNow
breathe out slowly and bend forward. Hands should be lined with
your feet and head touching your knees.11. HastauttanasanaTake a
deep breath and raise your hand in upward direction.12.
PranamasanaStand straight and erect in such a way that your face is
in the direction of the sun. Both feet should be touching each
other. Bring your hands close to your chest by touching palm to
palm called Namaskar ( Salutation).Benefits of Surya Namaskar (Sun
Salutation)1. Effective in weight loss.2. Increase the size of the
chest and gives perfect shape.3. Improved digestion and appetite.4.
Cures constipation.5. Increases body flexibility.6. Cure your
digestive, circulatory, respiratory and nervous systems.7. Helps to
Reduce stress and stay calm.8. It strengthens the arms, back,
shoulders and legs, hips, quads and calves.9. Improve posture.10.
It gives physical and mental strength.11. In one word it is one of
the excellent asana for entire body.Precaution1. Pregnant women
should not practice Suryanamaskar.2. Those suffering from high
blood pressure and hernia should not practice Suryanamaskar.3.
During menses women should avoid Suryanamaskar.4. Those suffering
from back pain should take expert guidance. All asana should
perform under expert guidance.Bhujangasana Cobra Pose Yoga
Benefits
Bhujangasana is also famous as a cobra pose in yoga.
Bhujangasana is the excellent exercise for those suffering from a
stomach disorder, spinal cord problem, back pain, respiratory
disorder and obesity (weight gain).Steps for Bhujangasana (Cobra
pose)1. Lie down on your stomach and feel relax.2. Stretch and
joint the legs. So that knees of both the leg touches each other.3.
Place the palm near the chest facing the ground. Keep in mind that
elbow should be straight.4. Take a deep breath and lift your upper
body like head neck, shoulders, chest upwards as shown in the above
image. In this position your all weights of the upper body will
come on your hands and thighs.5. In bhujangasana your inhaling and
exhaling plays an important role.6. So now try to move your head
back as much you can.7. Stretch as much you can but dont overdo or
overstrain.8. Hold your breath for some time in this position.9.
Now exhale slowly and bring your stomach, chest, shoulder and head
to the ground.10. Repeat this cycle for 4-5 times daily.Benefits of
Bhujangasana (Cobra pose)1. It cures acidity Indigestion and
Constipation.2. Improves the function of liver, kidney, pancreas
and gall bladder.3. It cures back pain, Spondylitis, Slip disc.4.
It strengthens the arms and shoulders.5. Helps to lose weight.6.
Helps to improve blood circulation.7. It expands chest.8. Effective
in uterine disorder.9. Improves the function of reproductive
organ.10. Brings flexibility in upper and middle back.11. Relax the
body muscle and give strength to Spinal cord.12. Releases stress
and fatigue.13. Useful for those suffering from respiratory
disorder such as asthma.Precautions1. Pregnant women, and those are
suffering from ulcer, heart problem or any surgeries like spine
brain or lungs should not do this asana.2. Avoid practices asana
during periods.3. Practice all these yogasana under expert
guidance.Dhanurasana Bow Pose Yoga Benefits
Dhanurasana is very effective in weight loss program. It is a
basic posture of Hatha yoga. In this exercise our body pose look
like the shape of the Dhanush (bow). So it is called as Dhanurasana
in Sanskrit. It helps to reduce belly fat fast. It Strengthens
ankles, thighs, groins, chest and abdominal organs and spinal
cord.Steps for Dhanurasana (Bow pose)1. Lie on the ground (on
stomach) facing downwards.2. Relax completely with 2-3 breaths.3.
Inhale slowly and starts bending your legs backwards and catch the
ankles with the hands as shown in the above image.4. You will see
that your body is now in the shape of a bow.5. In this position
your whole weight will come on your abdomen. Only your stomach and
pelvic area will touch the ground.6. Hold this position for few
15-20 seconds and continue taking a deep breath. You can increase
the time after practicing this.7. Now after 15-20 seconds exhale
slowly and come back to starting position.8. Repeat this cycle for
4- 5 times daily.Benefits of Dhanurasana1. Effective in weight
loss.2. Improves digestion and appetite.3. Helps to cure dyspepsia
(obesity), rheumatism and gastrointestinal problems.4. Cures
constipation.5. Improves blood circulation.6. Gives flexibility to
the back.7. Strengthens back muscles.8. Improve the function of
liver, pancreas, small intestine and big intestine.9. Act as a
stress reliever.10. Strengthens ankles, thighs, groins, chest, and
abdominal organs.11. Cure menstruationdisorder.12. Improve function
of kidney and liver.13. It improves posture.14. Releases back
pain.15. Cures respiratory disorder like asthama.16. Helpful is
stimulating reproductive organs.17. Improve function of the
pancreas and it is beneficial in diabetes.Precaution1. The person
suffering from high blood pressure, back pain, hernia, headache,
migraine or abdomen surgery should not do practice dhanurasana.2.
Ladies should not practice yoga during pregnancy and in
periods.Kapalbhati Pranayama, Weight Loss Exercise
Kapalbhati pranayama is very effective in curing stomach
disorder, obesity, digestive disorder and many problems related to
stomach. Those trying to loose weight can practice Kapalbhati
regularly and see 100% results. lets see its benefits and how to do
kapalbhati Pranayama.Steps for Kapalbhati Pranayama1. Sit on the
flat floor and fold your legs. keep the spine straight and close
the eyes.2. Keep the right palm on right knee and left palm on left
knee.3. Now take a deep breath and exhale with all your force so
your stomach will go deep inside.4. When you exhale with hissing
sound try to think that your disorders are coming out of your
nose.5. Do not stress on inhaling. Inhalation should not involve
any effort. Inhaling will be done automatically after each
exhaling.6. Repeat these steps for 5 minute and take rest. You can
increase the time for 15 30 minutes.7. Should not practice very
fast. Speed of practice should be medium.Benefits of Kapalbhati
Pranayama.1. It improves the function of the lungs and other
respiratory system.2. Improves the function of reproductive system.
Cures erectile dysfunction naturally.3. Improves the function of
pancreas. Helps to produce insulin hormone naturally.4. It removes
toxins from the body and helps to clean the internal system.5.
Calms the mind and bring stability in mind.6. Very effective in
weight loss.7. Cures breast cancer.8. Helpful in reducing weight
(Belly fat).9. Keeps depression away and brings positive
thoughts.10. Helpful in curing respiratory diseases as asthma,
allergies, and sinus.11. Cure for constipation, acidity, diabetes,
Asthma and all kinds of Respiratory troubles, sinus and even hair
loss.12. Cures kidney problems and lower down the high creatinine
level.13. Improve the function of kidneys.Precaution1. Those are
heart patient should do this slowly while exhaling. You can do
kapalbhati pranayama in morning or evening both the time, but keep
in mind that you should do this on empty stomach.2. Pregnant women
should not do this.3. High blood pressure patient should practice
kapalbhati at a slow rate. Means 3 exhalations per 5 seconds and
force of exhalation should be reduced.4. Practice pranayama in the
supervision of an expert yoga teacher after informing about your
whole health.5. Those womens feel comfortable practicing pranayama
during periods can go ahead otherwise avoid it.